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

69 | Boundaries of Bliss: Your Ultimate Top 10 Tips to a Merry and Mindful Season

Show Notes:
 
10 Tips for Managing Holiday Hustle with Self-Compassion and Better Boundaries:
 
Prioritize Self-Care
Tip: Set aside time each day for self-care activities that bring you joy and relaxation. Whether it's reading a book, taking a walk, or practicing mindfulness, make self-care a non-negotiable part of your routine.
 
2. Realistic Expectations:
 
Tip: Manage expectations by setting realistic goals for yourself during the holidays. Understand that perfection is not the goal, and it's okay to prioritize what truly matters to you.
 
3. Learn to Say No:
 
Tip: Practice saying no to commitments that don't align with your priorities. Saying no is an act of self-care and allows you to focus on what brings you joy and fulfillment.
 
4. Create Boundaries:
 
Tip: Clearly communicate your boundaries to friends and family. Let them know your limitations and be assertive in protecting your time and energy.
 
5. Reflect and Reevaluate:
 
Tip: Take time to reflect on past holiday seasons. What worked well? What caused stress? Use this information to make intentional choices that align with your well-being.
 
6. Mindful Consumption:
 
Tip: Be mindful of your media and social media consumption. Limit exposure to content that triggers stress or unrealistic expectations, and focus on positive and uplifting sources.
 
7. Practice Gratitude:
 
Tip: Cultivate a gratitude practice to shift your focus towards what you have rather than what you lack. This can help create a positive mindset during the holiday season.
 
8. Delegate Responsibilities:
 
Tip: Don't be afraid to delegate tasks and responsibilities. Share the workload with others to reduce stress and create a sense of community during the holiday season.
 
9. Connect with Support:
 
Tip: Reach out to friends, family, or a support network. Sharing your feelings and experiences can provide emotional support and remind you that you're not alone in navigating holiday challenges.
 
10. Embrace Imperfection:
 
Tip: Accept that imperfection is part of the holiday experience. Embrace the beauty in the messiness and unpredictability, and let go of the need for everything to be flawless.
Quotes from Mental Health and Self-Development Professionals:
 
Brené Brown: "Perfectionism is a self-destructive and addictive belief system that fuels this primary thought: 'If I look perfect, and do everything perfectly, I can avoid or minimize the painful feelings of shame, judgment, and blame.'"
 
Thich Nhat Hanh: "Smile, breathe, and go slowly. The holiday season is a time to enjoy, not just endure."
 
Elizabeth Gilbert: "You are worthy of the time it takes to do the things that heal your heart."
 
Eckhart Tolle: "Realize deeply that the present moment is all you have. Make the now the primary focus of your life."
 
Kristin Neff: "Self-compassion is simply giving the same kindness to ourselves that we would give to others."
 
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
 
Costa Rican Retreats 

68 | Part 3: Meeting Your Unmet Needs, Guilt-Free, Without Neglecting your Family & Values - with Kensi Evans

Part 3: Our previous podcast guest, Kensi Evans, is back, but this time, she is interviewing me! Together, we explore how parents can meet their own needs without neglecting their family and values. You'll learn life-changing steps to implement the "Victory Hour," leading to increased fulfillment. We examine the importance of balancing personal needs with family responsibilities, barriers that keep us stuck, and steps on how to improve well-being when it often feels impossible. You’re going to love this episode as much as I did!
 
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-o
 
Costa Rica Adult Retreat Inclusions
All-Inclusive 6 Day & 6 Night Stay in Guanacaste Province, Costa Rica
Luxurious Private Villa overlooking the Bay
Experience Several of the 12 Unique Costa Rican Ecosystems
Enjoy Latin Cuisine as our Private Chef prepares 3 meals / Day & Drinks at our Unlimited Open Bar (fancy non-alcoholic drinks included)
Airport shuttle To & From Included
Professional Therapists / Coaches & Expert Team
1 Men’s Retreat & 1 Women’s Retreat at Neighboring Villa
On-Site Concierge to Maximize your Experience
5 Specially Created Fulfillment Meditation Sessions
Yoga Session / Daily Movement & Nature Experiences
Immersive Training to Elevate your Relationships & Personal Life
Spacious, Elegant Shared Rooms (Limited Private Rooms Available)
Private Villa is a short Walk from a Quiet, Beautiful Beach (rare for most retreats)
Breathtaking, Unforgettable Excursion in Nature like Ziplining, Hanging Bridges in the Rainforest, a 1500 ft Jungle Water Slide, Waterfall Hikes, Hot Springs, Volcanic Mud Baths, Snorkeling with Sea Life
Sailing, Surfing, Aquatic Adventures, Saunas, and even more…
Breakthrough Needs Fulfillment Workshops + Integration Coaching, Professional Resources, & Tools
Solution-Focused Skills, Implementation, and Expert Feedback
1 Week Pre-Retreat Virtual Integration Materials 
Fulfillment Therapy Community / Tribe
Costa Rican Retreats 

67 | Part 2: Meeting Your Unmet Needs, Guilt-Free, Without Neglecting your Family & Values - with Kensi Evans

Part 2: Our previous podcast guest, Kensi Evans, is back, but this time, she is interviewing me! Together, we explore how parents can meet their own needs without neglecting their family and values. You'll learn life-changing steps to implement the "Victory Hour," leading to increased fulfillment. We examine the importance of balancing personal needs with family responsibilities, barriers that keep us stuck, and steps on how to improve well-being when it often feels impossible. You’re going to love this episode as much as I did!
 
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-o
 
Costa Rica Adult Retreat Inclusions
All-Inclusive 6 Day & 6 Night Stay in Guanacaste Province, Costa Rica
Luxurious Private Villa overlooking the Bay
Experience Several of the 12 Unique Costa Rican Ecosystems
Enjoy Latin Cuisine as our Private Chef prepares 3 meals / Day & Drinks at our Unlimited Open Bar (fancy non-alcoholic drinks included)
Airport shuttle To & From Included
Professional Therapists / Coaches & Expert Team
1 Men’s Retreat & 1 Women’s Retreat at Neighboring Villa
On-Site Concierge to Maximize your Experience
5 Specially Created Fulfillment Meditation Sessions
Yoga Session / Daily Movement & Nature Experiences
Immersive Training to Elevate your Relationships & Personal Life
Spacious, Elegant Shared Rooms (Limited Private Rooms Available)
Private Villa is a short Walk from a Quiet, Beautiful Beach (rare for most retreats)
Breathtaking, Unforgettable Excursion in Nature like Ziplining, Hanging Bridges in the Rainforest, a 1500 ft Jungle Water Slide, Waterfall Hikes, Hot Springs, Volcanic Mud Baths, Snorkeling with Sea Life
Sailing, Surfing, Aquatic Adventures, Saunas, and even more…
Breakthrough Needs Fulfillment Workshops + Integration Coaching, Professional Resources, & Tools
Solution-Focused Skills, Implementation, and Expert Feedback
1 Week Pre-Retreat Virtual Integration Materials 
Fulfillment Therapy Community / Tribe
Costa Rican Retreats 

66 | Meeting Your Unmet Needs, Guilt-Free, Without Neglecting your Family & Values - with Kensi Evans

Our previous podcast guest, Kensi Evans, is back, but this time, she is interviewing me! Together, we explore how parents can meet their own needs without neglecting their family and values. You'll learn life-changing steps to implement the "Victory Hour," leading to increased fulfillment. We examine the importance of balancing personal needs with family responsibilities, barriers that keep us stuck, and steps on how to improve well-being when it often feels impossible. You’re going to love this episode as much as I did!
 
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
 
Costa Rica Adult Retreat Inclusions
All-Inclusive 6 Day & 6 Night Stay in Guanacaste Province, Costa Rica
Luxurious Private Villa overlooking the Bay
Experience Several of the 12 Unique Costa Rican Ecosystems
Enjoy Latin Cuisine as our Private Chef prepares 3 meals / Day & Drinks at our Unlimited Open Bar (fancy non-alcoholic drinks included)
Airport shuttle To & From Included
Professional Therapists / Coaches & Expert Team
1 Men’s Retreat & 1 Women’s Retreat at Neighboring Villa
On-Site Concierge to Maximize your Experience
5 Specially Created Fulfillment Meditation Sessions
Yoga Session / Daily Movement & Nature Experiences
Immersive Training to Elevate your Relationships & Personal Life
Spacious, Elegant Shared Rooms (Limited Private Rooms Available)
Private Villa is a short Walk from a Quiet, Beautiful Beach (rare for most retreats)
Breathtaking, Unforgettable Excursion in Nature like Ziplining, Hanging Bridges in the Rainforest, a 1500 ft Jungle Water Slide, Waterfall Hikes, Hot Springs, Volcanic Mud Baths, Snorkeling with Sea Life
Sailing, Surfing, Aquatic Adventures, Saunas, and even more…
Breakthrough Needs Fulfillment Workshops + Integration Coaching, Professional Resources, & Tools
Solution-Focused Skills, Implementation, and Expert Feedback
1 Week Pre-Retreat Virtual Integration Materials 
Fulfillment Therapy Community / Tribe
Costa Rican Retreats 

65 | Journal Wisdom: Binge Reading to Stop Negative Patterns & Start Purposeful Living

Today you’re going to hear about something that I’ve been spiritual and physically creating for almost 30 years. I’ve known for this long that I wanted to help transform lives through journaling. You’ll learn wisdom collected after binge reading hundreds of pages of journal entries from age 11 to 18. Why does this matter if they're not your journal entries? Because this will give you the nudge to 1. Start journaling if you haven’t already, and 2. Binge read your own entries and record your insights and wisdom, because as Einstein said, “The definition of insanity is doing the same thing over and over again, but expecting different results”. This episode is for you if you’re ready for different results!
 
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
 
 
Costa Rica Adult Retreat Inclusions
All-Inclusive 6 Day & 6 Night Stay in Guanacaste Province, Costa Rica
Luxurious Private Villa overlooking Ocotal Bay
Experience Several of the 12 Unique Costa Rican Ecosystems
Enjoy Latin Cuisine as our Private Chef prepares 3 meals / Day 
& Drinks at our Unlimited Open Bar (fancy non-alcoholic drinks included)
Airport shuttle To & From Included
Professional Therapists / Coaches & Expert Team
1 Men’s Retreat & 1 Women’s Retreat at Neighboring Villa
On-Site Concierge to Maximize your Experience
5 Specially Created Fulfillment Meditation Sessions
Yoga Session / Daily Movement & Nature Experiences
Immersive Training to Elevate your Relationships & Personal Life
Spacious, Elegant Shared Rooms (Limited Private Rooms Available)
Private Villa is a short Walk from a Quiet, Beautiful Beach (rare for most retreats)
Breathtaking, Unforgettable Excursion in Nature like Ziplining, Hanging Bridges in the Rainforest, a 1500 ft Jungle Water Slide, Waterfall Hikes, Hot Springs, Volcanic Mud Baths, Snorkeling with Sea Life
Sailing, Surfing, Aquatic Adventures, Saunas, and even more…
Breakthrough Needs Fulfillment Workshops + Integration Coaching, Professional Resources, & Tools
Solution-Focused Skills, Implementation, and Expert Feedback
1 Week Pre-Retreat Virtual Integration Materials 
Fulfillment Therapy Community / Tribe
 
Costa Rican Retreats 
 
 

64 | Part 2: Stress-Busting Strategies: Balancing Health, Gratitude, & Parental Responsibilities during the Holidays, with Liz Krmpotich

Show Notes:
Amidst the pumpkin pie and festive cheer, we know the holiday season can often leave us feeling overwhelmed and exhausted. In today’s episode, our special guest, Liz Krmpotich, known for her amazing health, wisdom, and yoda-like calm, shares  her greatest tips on nurturing gratitude, prioritizing health, and managing stress—a trifecta for a fulfilling holiday experience. Join us as we explore how these pillars can fortify not just ourselves, but our marriages and parenting, creating a season of joy–and the best holidays yet.
Shine boldly and brightly and 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
 
Sign up for our Costa Rican Women’s AND men’s Wellness Retreat June 16th-22nd, 2024! There are only 11 spots total for each and spots are filling up quickly. My husband, also a certified therapist, will be running the men’s retreat at a neighboring property. We’re including a variety of excursions like snorkeling, spear fishing, diving, sailing, and surfing, horseback riding, hot springs/mud baths, volcano and waterfall hikes, zip lining, and more. Both excursions include lodging, food, excursions, entertainment, psychoeducation, wellness resources, professional training, needed restoration and an unforgettable experience that will launch you towards becoming your best and most fulfilled self. Grab one of the few spots in this exotic getaway!
Costa Rican Retreat Details
 
“God grant me the serenity to accept the things I cannot change; the courage to change the things I can; and the wisdom to know the difference.” – Reinhold Niebuhr
 
“Work hard. Be nice” – Rafe Esquith (fifth grade teacher in LA)
 
“Thankfulness is the quickest path to joy.” -Jefferson Bethke
 
“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.” -Oprah
 
https://www.youtube.com/watch?v=I-P2yoP8F_8&list=PLBRKRA_L4iBZWMXAY6IP2MHSSjJ5yiNOo&index=6

63 | Stress-Busting Strategies: Balancing Health, Gratitude, and Parental Responsibilities during the Holidays, with Liz Krmpotich

Show Notes:
Amidst the pumpkin pie and festive cheer, we know the holiday season can often leave us feeling overwhelmed and exhausted. In today’s episode, our special guest, Liz Krmpotich, known for her amazing health, wisdom, and yoda-like calm, shares  her greatest tips on nurturing gratitude, prioritizing health, and managing stress—a trifecta for a fulfilling holiday experience. Join us as we explore how these pillars can fortify not just ourselves, but our marriages and parenting, creating a season of joy–and the best holidays yet.
Shine boldly and brightly and 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
 
Sign up for our Costa Rican Women’s AND men’s Wellness Retreat June 16th-22nd, 2024! There are only 11 spots total for each and spots are filling up quickly. My husband, also a certified therapist, will be running the men’s retreat at a neighboring property. We’re including a variety of excursions like snorkeling, spear fishing, diving, sailing, and surfing, horseback riding, hot springs/mud baths, volcano and waterfall hikes, zip lining, and more. Both excursions include lodging, food, excursions, entertainment, psychoeducation, wellness resources, professional training, needed restoration and an unforgettable experience that will launch you towards becoming your best and most fulfilled self. Grab one of the few spots in this exotic getaway!
 
https://www.youtube.com/watch?v=I-P2yoP8F_8&list=PLBRKRA_L4iBZWMXAY6IP2MHSSjJ5yiNOo&index=6

62 | Part 2: The Guilt-Free Mom: Balancing Your Needs and Family Demands

Show Notes:
Join us today as our guest, McKenna Wadsworth, shares how she navigated depression and overwhelm and a mother of seven, and finally found her way to greater fulfillment and joy despite her hectic life. Stay tuned to discover her simple tips, incredible insights, and relatable stories. Don’t miss it!
Shine boldly and brightly and enjoy!
-Kendra Nielson
 
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
 
Sign up for our Costa Rican Women’s AND men’s Wellness Retreat June 16th-22nd, 2024! Anyone adult is now able to sign up! Make this the best holiday ever by purchasing this for a loved one. My husband, also a certified therapist, will be running the men’s retreat at a neighboring property. We’re including a variety of excursions like snorkeling, spear fishing, diving, sailing, and surfing, horseback riding, hot springs/mud baths, volcano and waterfall hikes, zip lining, and more. Both excursions include lodging, food, excursions, entertainment, psychoeducation, wellness resources, professional training, needed restoration and an unforgettable experience that will launch you towards becoming your best and most fulfilled self. Grab one of the few spots in this exotic getaway!
 
https://www.youtube.com/watch?v=I-P2yoP8F_8&list=PLBRKRA_L4iBZWMXAY6IP2MHSSjJ5yiNOo&index=6
 

61 | Part 1: The Guilt-Free Mom: Balancing Your Needs and Family Demands

Show Notes:
Join us today as our guest, McKenna Wadsworth, shares how she navigated depression and overwhelm and a mother of seven, and finally found her way to greater fulfillment and joy despite her hectic life. Stay tuned to discover her simple tips, incredible insights, and relatable stories. Don’t miss it!
Shine boldly and brightly and enjoy!
-Kendra Nielson
 
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
 
Sign up for our Costa Rican Women’s AND men’s Wellness Retreat June 16th-22nd, 2024! Anyone adult is now able to sign up! Make this the best holiday ever by purchasing this for a loved one. My husband, also a certified therapist, will be running the men’s retreat at a neighboring property. We’re including a variety of excursions like snorkeling, spear fishing, diving, sailing, and surfing, horseback riding, hot springs/mud baths, volcano and waterfall hikes, zip lining, and more. Both excursions include lodging, food, excursions, entertainment, psychoeducation, wellness resources, professional training, needed restoration and an unforgettable experience that will launch you towards becoming your best and most fulfilled self. Grab one of the few spots in this exotic getaway!
 
https://www.youtube.com/watch?v=I-P2yoP8F_8&list=PLBRKRA_L4iBZWMXAY6IP2MHSSjJ5yiNOo&index=6

60 | Part 2: Teen Guest Insights: The Art of Deposits in Family Relationships – Quality vs. Quantity

Show Notes:
Discover the heart of family connections in our latest episode featuring my oldest daughter, Lillia. Learn the importance of quality versus quantity in family relationships, that my daughter and I have recently navigated through challenges in this stage of our relationship. Unearth steps on how to reconnect in meaningful ways through the perspective of a teenager and a parent, and learn what works–and what doesn’t. Find out how to foster genuine connections and make time count with your limited time left together at home. Tune in for a discussion that'll inspire you to strengthen your family ties in easy, actionable ways.
Shine boldly and brightly and 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
 
Sign up for our Costa Rican Women’s AND men’s Wellness Retreat June 16th-22nd, 2024! There are only 11 spots total for each and spots are filling up quickly. My husband, also a certified therapist, will be running the men’s retreat at a neighboring property. We’re including a variety of excursions like snorkeling, spear fishing, diving, sailing, and surfing, horseback riding, hot springs/mud baths, volcano and waterfall hikes, zip lining, and more. Both excursions include lodging, food, excursions, entertainment, psychoeducation, wellness resources, professional training, needed restoration and an unforgettable experience that will launch you towards becoming your best and most fulfilled self. Grab one of the few spots in this exotic getaway!
 
https://www.youtube.com/watch?v=I-P2yoP8F_8&list=PLBRKRA_L4iBZWMXAY6IP2MHSSjJ5yiNOo&index=6