This is episode 10 and the final episode of season 1 of That Shero Life podcast. This season has been about authenticity and moving forward.

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Ask fitness, wellness and lifestyle questions: Epic Living for Women in Midlife and Beyond. 

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The post Episode 10: Authenticity and Moving Forward with Bernette Sherman appeared first on That Shero Life Podcast.

In episode nine of That Shero Life podcast, I chat with Pamela Stone of Vision Made Media about her process of organizing and prioritizing her life and her work using vision boards, intention, and divine insights. And how she does it while managing a corporate career and family.

About Guest Co-host Pamela Stone

Pamela Stone serves as the CEO of Vision Made Media: a company dedicated to empowering and impacting women worldwide. With a passion for helping others discover their true potential, Pamela’s mission is to guide women on their journey to finding their “What’s Next” in life, despite the challenges they may face.

Through her innovative platforms, including Vision Made Magazine, EnVision Me Talk Show, and the streaming channel Vision Made TV, Pamela provides a creative and inspiring space for women to explore their dreams, overcome self-doubt, and conquer the “What Ifs,” “I Can’ts,” and burnout syndrome that may hinder their progress.

Pamela’s creative vision and unwavering commitment to empowering women have garnered her recognition as a trailblazer in the industry. Her infectious enthusiasm and genuine desire to make a positive impact serve as a beacon of hope for countless women seeking to unlock their full potential.

Connect with Pamela

Website: https://visionmade.biz/
Facebook: https://www.facebook.com/profile.php?id=100071270763167
Instagram: https://www.instagram.com/visionmademagazine/

Watch or Listen to the Podcast

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In this episode, I chat with Emily Rogers of Leap to Lead about moving through transitions and she gives some great tips for both finding and using your strengths (superpowers) while navigating change, especially in these midlife years.

About Guest Co-host Emily Rogers

A highly skilled transition and leadership coach, Emily has a passion for empowering individuals and organizations to reach their full potential. Known for her genuine passion for helping others, Emily offers a supportive and transformative coaching experience that empowers you to create meaningful and lasting change in your life and career.

Connect with Emily

Facebook: https://www.facebook.com/theleaptolead

Instagram: https://www.instagram.com/theleaptolead/

LinkedIn: https://www.linkedin.com/in/emilyrogers1/

Watch or Listen to the Podcast

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What happens when you can bring a healthy body forward into our middle years as women, with more strength? How can we leverage commitment to get healthy and create wellness and how can you show up for yourself and get strong? In this episode you’ll hear about all of that in my conversation with world-record holder and world champion Krista Ford. You’ll also hear about her memoir coming this fall.

This is an especially fun and chatty episode as Krista is truly a strong woman with 40 years in powerlifting and I have come back round to this life of health and wellness more recently. There are some golden nuggets for starting your journey and the mindset you need to stay on it.

About Guest Co-host Krista Ford

Krista Ford has been called a living legend. As a pioneer of the sports world she’s broken gender and race barriers. Krista was one of the first women bobsledders in the United States and the first Black female bobsledder for the US Women’s team. She was part of the first US Women’s team to earn a medal on the international circuit (Silver at International Women’s Bobsled Race, 1998).

She’s defied gender norms in the male-dominated sport of powerlifting for more than 40 years. During this time she’s earned the title of world champion 7 times and national champion 13 times, setting world records along the way.

Krista’s book, Krista’s Promise, a memoir that will inspire while sharing secrets to living the magic of life is expected in Fall 2024. 

Krista’s Website: PowerByKrista.com

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Jill is an author, speaker, and host of the Grow Like a Mother podcast. She is a time management strategist who knows how to create systems for SuperMoms that support them in their business and in their family. Her book Happy Healthy Wealthy and Wise is available anywhere books are sold. 

About my guest co-host for this episode, Jill Wright

Jill is an author, speaker, and host of the Grow Like a Mother podcast.

The truth is, a successful SuperMom needs a SuperSystem to keep it all together. And that’s what Jill helps her client create. She is a time management strategist who knows how to create systems for SuperMoms that support them in their business and in their family.

Jill helps her clients take ownership of their time, and make it all work so that they don’t have to work so hard. Her SuperMom clients end up not only with a better running business, but also time for family, self-care and even REST!

Connect with Jill

Connect with Jill on Facebook and Instagram

Visit Jill’s website 

Grab Jill’s Book – Happy, Healthy, Wealthy and Wise

Listen or Watch Podcast

The post Ep 6: Making Time for Self-Care & What You Care About with Jill Wright appeared first on That Shero Life Podcast.

What Brought This Curiosity Around Breakfast?

In my Facebook group “Epic Living for Women in Midlife and Beyond” one of the members asked a question about breakfast timing in response to my post that we need to eat breakfast. I already knew that it could impact how much we ate later on. But what else? Why else is breakfast important? Is it important? Really?

As a woman in my middle years, sitting in that perimenopausal window, I’ve been looking at a lot of factors that influence my health and wellness and body composition, including what, when and how much we eat. You may also be a woman in midlife or older and trying to figure out how to combat the belly bulge, brain fog, and the seeming battle with your body you have probably played around with calorie restriction and meal skipping or intermittent fasting or other diet trends. I’ve done the breakfast skipping in the past thinking maybe it would help me burn up a few more calories I already had in store.

I’m hoping what I share here will put the question to rest for you so that you know what to do when you get out of bed. While this is not a review of the literature I went through several studies to find out what they found regarding the effects of breakfast on things like weight management, metabolism and eating behaviors.

Here’s the easy infographic with a summary of the main tips and takeaways from my research.

You can also download the PDF to read the full paper I wrote on this chrononutrition topic dealing with breakfast and meal timing. Now, this is not an official research paper but it is a paper with research. No one is paying me to use official AMA guidelines and I’m not submitting to any journals, so…

Curious about a wellness, lifestyle, health, or other topic to help you create that shero life? Join my Facebook group “Epic Living for Women in Midlife and Beyond” and ask.

The post Breakfast. Is It the Most Important Meal of the Day? appeared first on That Shero Life Podcast.

Ashley Holmes is a Holistic Fertility Coach who supports women with infertility by creating a fertile foundation in mind, body, and spirit.

About my guest co-host for this episode, Ashley Holmes

Ashley Holmes is the CEO & founder of Holistic Fertility Coach Inc. She supports women trying to conceive to nourish themselves from the inside out and create a fertile foundation within.

She is passionate about meeting women where they are at in their fertility journey and offers the energy medicine that allows them to take their health, healing and happiness into their own hands.

Ashley is a yogi, meditation guide, Ayurvedic practitioner, and Reiki level II and is able to hold a safe sacred space for women to remember their wholeness. She is a 3X bestselling author and executive contributor for Brainz Magazine, mom of twins and miracle child and resides in British Columbia Canada.

Ashley Says:

Women in their 30’s really have the opportunity to get to know themselves at a deeper level. I birthed my business, had my children, and became a 3X bestselling author because I finally realized that I am the creator of my reality. No one is coming to save me or rescue me – it is my life and it is my responsibility to make the most of it. A shift in my being to an internal locus of control versus an external one was a monumental change in my perspective and seeing everything as gift for me to grow and evolve through.

Ashley Holmes

Connect with Ashley

• Website
• Instagram
• Facebook
• Facebook Group
• Free gift

Watch or Listen to Episode 5

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The post Episode 5: Moving Through the Reality of Infertility with Ashley Holmes appeared first on That Shero Life Podcast.

As we march towards the summer season many women are throwing themselves into diets in order to lose weight fast before hitting beaches and vacations. It seems pretty simple – eat less, exercise more. But if you’re going too hard, it can easily backfire and you’ll find yourself making no progress or feeling like Paula Abdul’s song and taking two steps forward and two steps back.

In midlife excess stress impacts our health and waistline so if you’re trying to lose weight it’s not about going as hard as possible, it’s going as hard as you need and resting in between. That’s going to vary by person and body but if you balance a healthy diet and consider how much, what and when you eat along with the right exercise and appropriate rest and recovery you’ll see better results that last longer (so you aren’t in the same boat leading up to the 4th of July or Labor Day, etc.) than a crash diet or burning yourself out on cardio.

What to Do To Burn Fat and Lose Weight in a Healthy Way

Even with a calorie restriction make sure you do the following.

• Get enough of a balanced mix of your macronutrients, including protein, fats, and carbohydrates.
• Eat a balanced and healthy breakfast.
• Get a mix of strength and cardio training. HIIT or SIT training is great for women in midlife to burn fat and keep their muscle (especially if you’re getting enough protein).
• Rest and recover between training sessions. This includes sleep, stress release, and stretching.

A Diet Caution

A diet under 1200 calories can make it difficult to ensure you’re getting enough calories. Start with your protein and vegetables to ensure you have enough fiber and then fill in with fats and carbs, ensuring you have enough of everything to stay fueled.

It seems counterintuitive, but you really can go too hard and wreck your nervous system in the process. Do enough but not so much your body goes into preservation mode.

If you’re already on my mailing list, scroll to the bottom for the workout plan I made especially for midlife women. It’s free and yours. If you’re not, you can still get it.

Have a question?

Join the Epic Living for Women in Midlife and Beyond Facebook group and ask your questions related to lifestyle, nutrition, exercise and whole-life wellness.

The post Trying to Lose Weight Fast? appeared first on That Shero Life Podcast.

I was thinking about this idea of consistency. We hear it all the time. Be consistent because there is power in consistency. But what does it actually mean? When you think about it for your own life? I can admit that I struggle with it. But not like some people may think. I am very project oriented. I like having a goal and reaching it. I start just about every day at 0. It’s the way I’m wired. That’s why Duo Lingo motivates me. It’s probably related to my ability (is it a good thing?) to hyperfocus and be able to energetically work from the time I wake to the time I sleep if I’m doing something like writing, a website, designing graphics, or consuming information. As I said, is it a good thing?

I’d argue that it can be, within reason. However, at times I’ve allowed myself to get outside of reason. So when I think about being consistent I think about avoiding the idea of perfection or 100%. Seeking perfection is dangerous for me. It puts me into a mode that can be unhealthy.

Sometimes when people think about being consistent they think about doing something with 100% compliance. Showing up 7 of 7 days or building that habit for 21 or 30 days without missing a day. It leaves little room for grace or being human.

In my opinion, consistency is an energy that says, “and…again…” It says, I’m going to get up today and do this for me.

Consistency with No Guilt, But Grace

And when tomorrow comes there is no guilt or judgment but rather the idea that I’m going to get up again and do this for me. And again. And again. And then that day comes when you slept like crap, your belly hurts, you’ve got a migraine, or the day is so full there is legitimately no time. And you know what? You don’t do it that day. (And don’t let some internet a-hole tell you to just be better organized or that you aren’t motivated. You’re human and probably juggling a million things already before somebody threw a dancing elephant at you to juggle too. Go easy on yourself. Stressing yourself out only makes things worse.)

And Again…

But the next day you wake up and without judgment, you look in the mirror tell yourself how much you love you and how proud you are of you and you do that thing you do for you again. It doesn’t mean you aren’t consistent because you missed a day. The proof of consistency is that you came back to do the thing you do for you…again…and again… Until you know that when you miss one day, it’s just a day and that you are going to show up for yourself again and you aren’t going to let one day slide into three or a week because you know you’re worth showing up for. The habit of showing up teaches us that we’re worth it. We begin to see it and feel it and believe it. You are worth it.

Yeah, that’s all I want to say I guess. Honey, you’re worth it.

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This is a special episode, at least for me. In episode 4 you get to meet mom, my mom. She’s the original shero in my life and you’ll find out why as mom and I talk about the path she took, raising 3 children as a single mother, and the choices she made.

If you’re a single mom or were raised by one, you’ll appreciate this episode, the nuggets of wisdom, and may even be more inclined to give an extra dose of gratitude for the mother or mothers in your life.

Happy Mother’s Day!

Mom doesn’t have anything to giveaway and wasn’t interested in getting new social media followers. But if you want to connect with her, just shoot meet a message.

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