FULFILLMENT THERAPY - Marriage & Family Therapy, Self Mastery, Self Actualization, Unmet Needs, LDS Parent, Family Connection

157 | Sweat, Shiver, and Shine: A Parent's Guide to Beneficial Stress

Show Notes:
In this eye-opening episode, we explore the concept of hormesis and how controlled stress can benefit overwhelmed parents. Learn about the surprising health advantages of physical exercise, temperature exposure, and intermittent fasting. Discover practical tips for incorporating beneficial stress into your busy life as a parent. This episode provides valuable insights for parents seeking to improve their mental health, physical wellness, and overall family dynamics through personal growth and self-improvement.
 
Enjoy!
-Kendra
 
"Hormesis is the body's adaptive response to stress. It's how we become more resilient and improve our performance over time."-Gary Brecka 
 
“Lifting weights to momentary muscular failure signals your body to build more muscle and bone density."-Gary Brecka
 
Brecka recommends progressive overload in workouts: "Gradually increasing the weight, frequency, or number of repetitions in your strength training routine challenges your muscles and promotes growth." 
 
World No.1 Biohacker: The Fastest Way To Burn Fat, Build Muscle & Live Longer -Gary Brecka
 
ALL LINKS → https://linktr.ee/fulfillmenttherapy 
Website → https://fulfillmenttherapy.org
Contact → hello@fulfillmenttherapy.org
Instagram → @fulfillmenttherapy 
Facebook Community → http://bit.ly/fulfillmenttherapy 
Facebook Group → Private FB Group 
Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 
Chat → 1-986-910-5172 *text questions & topic requests

156 | Navigating the News: Finding Truth in a World of Noise During Elections with Ashley Moulton

Show Notes:
 
In this episode, we dive into the challenges busy moms face when trying to stay updated on political issues without feeling overwhelmed. Ashley Moulton shares her go-to news sources and tips for navigating differing opinions among friends and family while maintaining an open mind. We also explore small actions moms can take to support causes they care about, even with packed schedules. Finally, we discuss how to help our kids think critically about the news they consume, ensuring they grow into informed citizens.
 
Enjoy!
-Kendra
 
ALL LINKS → https://linktr.ee/fulfillmenttherapy 
Website → https://fulfillmenttherapy.org
Contact → fulfillment.therapist@gmail.com
Instagram → @fulfillmenttherapy 
Facebook Community → http://bit.ly/fulfillmenttherapy 
Facebook Group → Private FB Group 
Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 
Chat → 1-986-910-5172 *text questions & topic requests
 
Also, 3 new courses will be coming your way soon! Check our website for more information and listen in to get updates!

155 | Breaking the Cycle: How to Stop Treating People (and Family) as Obstacles

Show Notes:
Today, we dive into the tendency to see people as obstacles, especially when we're stressed. This way of thinking can harm our relationships with our loved ones. To help with this, I’ll share some simple yet powerful strategies to nurture empathy, boost self-awareness, and create rituals that foster connection. Join me, and together we’ll learn to shift our perspective and build deeper, more meaningful connections with the people around us.
Enjoy!
-Kendra
 
ALL LINKS → https://linktr.ee/fulfillmenttherapy 
Website → https://fulfillmenttherapy.org
Contact → hello@fulfillmenttherapy.org
Instagram → @fulfillmenttherapy 
Facebook Community → http://bit.ly/fulfillmenttherapy 
Facebook Group → Private FB Group 
Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 
Chat → 1-986-910-5172 *text questions & topic requests
 
Quotes:
"When we're stressed, we're more likely to see others as means to an end rather than as human beings." - Dr. Brené Brown
“Be kind, for everyone you meet is fighting a hard battle.” - Ian MacLaren
 

154 | How Daily Habits Shape Your Hormones (And Your Mood), with Leisha Drews

Show Notes:
 
Today we welcome holistic hormone coach and Happily Hormonal podcast host, Leisha Drews. As a mom of three and an experienced RN, Leisha shares insights into the significant role hormones play in energy levels, mood swings, and overall health. She shares easy, practical tips like eating balanced meals and focusing on proper nutrition, which can have a big impact on parents' health and energy. Listen in to find out how taking care of your hormones can help improve your mood, energy, and overall health for you and your family.
Enjoy!
-Kendra
 
ALL LINKS → https://linktr.ee/fulfillmenttherapy 
Website → https://fulfillmenttherapy.org
Contact → fulfillment.therapist@gmail.com
Instagram → @fulfillmenttherapy 
Facebook Community → http://bit.ly/fulfillmenttherapy 
Facebook Group → Private FB Group 
Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 
Chat → 1-986-910-5172 *text questions & topic requests
 
Links: Happily Hormonal Podcast
www.instagram.com/leishadrews
www.leishadrews.com
Hormone imbalance Quiz: https://www.tryinteract.com/share/quiz/661991d29d61e746277e17e6
 

153 | Nourishing Your Body As You Age: A Sustainable Approach, with Michele Riechman

Show Notes:
In this episode, we sit down with Michelle Reichman, host of Healthy Beyond 40 and expert in sustainable health practices for women over 40. Michelle shares her insights on breaking free from diet culture and focusing on nourishing our bodies through whole foods, adequate protein intake, and manageable exercise routines. She emphasizes the importance of starting small, listening to our bodies, and prioritizing long-term health over quick fixes. This episode is packed with practical tips for overwhelmed parents looking to improve their physical and mental well-being without adding stress to their already busy lives.
 
Enjoy!
-Kendra
 
ALL LINKS → https://linktr.ee/fulfillmenttherapy 
Website → https://fulfillmenttherapy.org
Contact → fulfillment.therapist@gmail.com
Instagram → @fulfillmenttherapy 
Facebook Community → http://bit.ly/fulfillmenttherapy 
Facebook Group → Private FB Group 
Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 
Chat → 1-986-910-5172 *text questions & topic requests
 
Wounds: Struggles with parenting, early death of father and brother, depression, I was just consuming and surviving. 
Find fulfillment: progress, self-reflection, therapy, live congruently with values, lean in, heal wounds, connect
How do you learn what your unmet needs are: therapy, journaling, notice patterns and activators, explore your wounds, look for imbalances, ask loved ones
"By lovingly meeting our neglected needs, we reclaim our power and step into our highest selves, leading to a life of deep fulfillment and purpose."
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, 'Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? ...Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine.... And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.” -Marianne Williamson
I will tell you right now, there’s one word that will give you happiness- one. You’ll remember it as long as you live: PROGRESS. Progress equal happiness. So if you’re asking yourself, “What is my purpose?” what you’re really asking for is progress - a TRUE sense of fulfillment.
And fulfillment isn’t a luxury or leisure activity - it’s a NECESSITY.” -Tony Robbins
 
Healthy Beyond 40
https://www.micheleriechman.com/

152 | Anxiety, OCD, and 180° Transformations: Jennie Ketcham Crooks’ Story

Show Notes:
In this episode, we welcome Jennie Ketcham-Crooks, founder of the West Coast Anxiety Clinic, and an expert on anxiety and OCD. Jenny shares her personal journey through anxiety, addiction, and trauma, leading to her career in mental health. She offers stories and practical tips for building resilience, self-compassion, and finding joy even in tough times. If you’re looking to improve your mental wellness and foster better family connections, I hope you will find Jennie's insights inspiring.
Enjoy!
-Kendra
 
ALL LINKS → https://linktr.ee/fulfillmenttherapy 
Website → https://fulfillmenttherapy.org
Contact → fulfillment.therapist@gmail.com
Instagram → @fulfillmenttherapy 
Facebook Community → http://bit.ly/fulfillmenttherapy 
Facebook Group → Private FB Group 
Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 
Chat → 1-986-910-5172 *text questions & topic requests
 
https://westcoastanxiety.com/ https://www.facebook.com/people/West-Coast-Anxiety-PLLC/100090099444414/?_rdr https://www.instagram.com/westcoastanxiety/
Becoming Jenny on Instagram 
Look Up: A 30-Day Path to Digital Minimalism and Real Life Maximalism 

151 | Finding Your Way: Maddie Duval on the Power of Accountability

Show Notes:
Hey, parents! In today's episode, I'm thrilled to have Maddie Duval back with us, a coach who really gets the struggles of healing and loss. She opens up about her own journey and how investing in yourself can create real change in your family life and mental health. If you've ever felt overwhelmed or unsure about putting your needs first, this episode is just for you! Join us as we dive into how to take accountability for your life back and embrace change.
 
Enjoy!
-Kendra
 
ALL LINKS → https://linktr.ee/fulfillmenttherapy 
Website → https://fulfillmenttherapy.org
Contact → fulfillment.therapist@gmail.com
Instagram → @fulfillmenttherapy 
Facebook Community → http://bit.ly/fulfillmenttherapy 
Facebook Group → Private FB Group 
Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 
Chat → 1-986-910-5172 *text questions & topic requests
 
Maddie Duval
Getting Grounded Coaching
Instagram: @gettinggroundedcoaching
Email: gettingroundecoaching@gmail.com

150 | Living with Purpose: Insights from Your Wisest Self

Show Notes:
Learn how to channel the wisdom of your future self to live a more intentional and fulfilling life.
Ever wondered what advice your older, wiser self would give you today? Join us in celebrating our 150th episode as welLearn how to channel the wisdom of your future self to live a more intentional and fulfilling life. Discover simple tips and insights to guide you on this transformative, game-changing journey.
Enjoy!
-Kendra
 
ALL LINKS → https://linktr.ee/fulfillmenttherapy 
Website → https://fulfillmenttherapy.org
Contact → fulfillment.therapist@gmail.com
Instagram → @fulfillmenttherapy 
Facebook Community → http://bit.ly/fulfillmenttherapy 
Facebook Group → Private FB Group 
Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 
Chat → 1-986-910-5172 *text questions & topic requests
 
Quotes: 
"Your vision will become clear only when you look into your heart. Who looks outside, dreams; who looks inside, awakens." - Carl Jung
"Daring to set boundaries is about having the courage to love ourselves, even when we risk disappointing others." - Brené Brown
"At the end of life, what really matters is not what we bought but what we built; not what we got but what we shared; not our competence but our character; and not our success but our significance." —Nina Easton
"The purpose of life is not to be happy. It is to be useful, to be honorable, to be compassionate, to have it make some difference that you have lived and lived well." —Ralph Waldo Emerson
"Your life does not get better by chance, it gets better by change." —Jim Rohn
 
Tips to Learning from your Wisest Self:
Take some time to write down the achievements and experiences that you hope will define your life. Consider how these align with your current actions and decisions.
Reflect on the qualities and behaviors you want to be remembered for. Make a conscious effort to embody these traits in your daily life.
Write a letter from your future self to your current self. Include advice on how to navigate challenges and make decisions that align with your deepest values.
Identify specific goals and values that resonate with you. Develop a plan to integrate these into your life, setting realistic and actionable steps to honor them.
Practice mindfulness and self-reflection regularly. Set aside time each day to review your actions and ensure they align with your long-term vision for your life.
Involve your family in discussions about values and goals. Create a family mission statement that reflects your collective vision and aspirations.
 

149 | Defeating the Fraud: Overcoming Imposter Syndrome as an Adult & Parent

Show Notes:
 
Do you ever feel like a fraud despite your success as a parent, in your career, or otherwise? Today we’re exploring how to overcome imposter syndrome and create a more fulfilling life for yourself and your family.  Join me and learn insights and practical tips to conquer these feelings and boost your confidence.
Enjoy!
-Kendra
 
ALL LINKS → https://linktr.ee/fulfillmenttherapy 
Website → https://fulfillmenttherapy.org
Contact → fulfillment.therapist@gmail.com
Instagram → @fulfillmenttherapy 
Facebook Community → http://bit.ly/fulfillmenttherapy 
Facebook Group → Private FB Group 
Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 
Chat → 1-986-910-5172 *text questions & topic requests
 
Quotes:
"The more successful you become, the more you may feel like a fraud." - Dr. Valerie Young
“[It was] the same way when I walked on the campus at Yale. I thought everybody would find out, and they’d take the Oscar back. They’d come to my house, knocking on the door, ‘Excuse me, we meant to give that to someone else. That was going to Meryl Streep.” - Jodie Foster
“The greatest obstacle for me has been the voice in my head that I call my obnoxious roommate. I wish someone would invent a tape recorder that we could attach to our brains to record everything we tell ourselves. We would realize how important it is to stop this negative self-talk. It means pushing back against our obnoxious roommate with a dose of wisdom.” - Arianna Huffington
“Now when I receive recognition for my acting, I feel incredibly uncomfortable. I tend to turn in on myself. I feel like an imposter.”
“Any moment, someone’s going to find out I’m a total fraud, and that I don’t deserve any of what I’ve achieved.” - Emma Watson
“I still have a little impostor syndrome… It doesn’t go away, that feeling that you shouldn’t take me that seriously. What do I know? I share that with you because we all have doubts in our abilities, about our power and what that power is.” - Michelle Obama
 
Tips for Overcoming Imposter Syndrome:
Recognize and Acknowledge Your Feelings
Tip: Start by acknowledging that you’re experiencing imposter syndrome. Recognize that these feelings are common and do not reflect your true abilities. Write down your achievements and positive feedback you’ve received to counteract your negative self-talk.
Reframe Your Thinking
Tip: Challenge your perfectionist tendencies and learn to view mistakes as opportunities for growth rather than failures. Practice self-compassion by treating yourself with the same kindness you would offer a friend in a similar situation.
Seek Support and Share Your Feelings
Tip: Talk about your feelings with trusted friends, family members, or a therapist. Sharing your experiences can help normalize them and reduce feelings of isolation. Remember, you're not alone in feeling this way.
Set Realistic Standards
Tip: Reevaluate your standards and set realistic, achievable goals. Break tasks into smaller, manageable steps, and celebrate your progress along the way.
Focus on Your Strengths
 Tip: Identify your strengths and focus on activities that leverage them. Engage in tasks that make you feel competent and confident, and remind yourself of your skills and accomplishments regularly.

148 | Stay Young Together: Family Health Insights from 'How Not to Age’

Show Notes:
If you’re looking for ways to boost your family's health and longevity, today we’re discovering actionable tips from Dr. Michael Greger's book "How Not to Age" to help you and your family maintain health and vitality and create a healthier home.
Enjoy!
-Kendra
 
ALL LINKS → https://linktr.ee/fulfillmenttherapy 
Website → https://fulfillmenttherapy.org
Contact → fulfillment.therapist@gmail.com
Instagram → @fulfillmenttherapy 
Facebook Community → http://bit.ly/fulfillmenttherapy 
Facebook Group → Private FB Group 
Schedule 1:1 Coaching → https://fulfillmenttherapy.org/1-on-1-coaching 
Chat → 1-986-910-5172 *text questions & topic requests
 
Quotes:
"The foods we eat may be our most important ally in fighting aging and chronic disease" (Greger, "How Not to Age").
"Exercise is one of the most powerful tools we have to extend our lifespan and improve our quality of life" (Greger, "How Not to Age").
"Good sleep hygiene can dramatically improve your overall health and slow the aging process" (Greger, "How Not to Age").
"Learning to manage stress is crucial for maintaining long-term health and preventing premature aging" (Greger, "How Not to Age").
"Cultivating meaningful relationships can have profound effects on our health and longevity" (Greger, "How Not to Age").
 
Here are some key takeaways from the book, translated into practical steps for parents.
 
Nutrition: The Foundation of Health
As parents, we can start by incorporating more fruits, vegetables, legumes, and whole grains into our family's diet. Try to make small, gradual changes, like adding a vegetable to every meal or swapping out a sugary snack for a piece of fruit.
By prioritizing plant-based meals, we're not only setting a good example for our children but also providing them with the nutrients they need to grow and thrive.
 
Physical Activity: Move More, Age Less
Make physical activity a family affair. Schedule regular family walks, bike rides, or play active games together. Encourage your kids to participate in sports or other physical activities they enjoy.
Not only does this promote physical health, but it also strengthens family bonds and creates lasting memories.
 
Sleep: The Unsung Hero of Health
Establish a consistent sleep routine for the whole family. Create a calming bedtime environment by reducing screen time before bed, maintaining a cool and dark bedroom, and sticking to a regular sleep schedule, even on weekends.
Prioritizing sleep helps improve mood, concentration, and overall well-being, making it easier to handle the challenges of parenting.
 
Stress Management: Finding Balance
Practice stress-reducing activities as a family, such as mindfulness meditation, yoga, or simply spending quality time together. Encourage open communication and support each other in finding healthy ways to cope with stress.
By addressing stress as a family, we create a supportive environment where everyone feels valued and understood.
 
Social Connections: The Power of Relationships
Make time for family activities that foster connection, such as family dinners, game nights, or weekend outings. Encourage your children to build friendships and maintain close ties with extended family.
Building a network of supportive relationships can enhance your family's emotional well-being and provide a sense of security and belonging.