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

143 | Breaking Free: Healing Body Shame and Nurturing Self-Love

Show Notes:
Today we’re talking about the complexities of body shame and eating disorders to discover how healthy your relationship is with food. You’ll learn how to support loved ones who may be struggling, and begin your journey towards self-love and body acceptance for yourselves and your children, ultimately creating greater happiness and confidence in your life.
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:
 "Shame corrodes the very part of us that believes we are capable of change." - Dr. Brene Brown
 "eating disorders are not just about food; they're about coping mechanisms for deeper emotional pain." - Dr. Anita Johnston
"When we eat mindfully, we begin to trust our body's signals of hunger and fullness, leading to a more peaceful relationship with food." Dr. Michelle May
"Self-compassion involves treating ourselves with the same kindness and care that we would offer to a good friend." - Dr. Kristin Neff
"When parents provide structure and support around meals, children learn to trust their internal hunger and fullness cues, leading to a healthier relationship with food." - Dr. Ellyn Satter

142 | From Overwhelm to Order: Strategies for a Structured School Year

Show Notes:
As the new school year approaches, it's time to shift from summer spontaneity to structured living. Today we’ll explore practical steps for creating a structured back-to-school routine that creates family fulfillment and success, using consistency, communication, and self-care. Join us to learn how to transform chaos into calm and unlock the power of structured living for a thriving school year ahead.
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:
"Success is the sum of small efforts repeated day in and day out." - Robert Collier
"Predictable routines provide children with a sense of security and help them develop self-discipline and responsibility." - Dr. Emily Smith
"Focus on progress, not perfection, and celebrate the small victories along the way. Building resilience and perseverance in children is a journey, not a destination." - Sarah Johnson
"Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful." - Albert Schweitzer

141| Why Do My Kids Lack Emotional Resilience & Grit? They Have It So Much Better Than We Did!

Show Notes:
 
Many parents wonder why their children seem less emotionally resilient and lack grit compared to previous generations, despite being provided with more growth opportunities and better circumstances. So today, we'll explore the challenges of raising emotionally resilient children in the digital age, focusing on the detrimental impacts of excessive peer communication and practical strategies to nurture greater resilience and well-being. 
 
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
 
Article on Teen Texting 
Podcast Episode on Anxiety & Cognitive Distortion
Podcast Episode on Fostering Emotional Resilience
Podcast Episode on A Guest's Journey Through Anxiety

140 | Love Lessons: What Nearly 20 Years of Marriage Taught My Therapist Husband, with Joel Nielson

Show Notes:
In just a few days, I’ll have my 19th anniversary. Are you curious about what my husband has learned in 19 years of marriage, combined with his advanced degrees and training in couples therapy, mental health, and professional experience? Well, in celebration of our anniversary, my husband will share his biggest takeaways that will help you maximize your marriage and help you celebrate your own successes.
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/Tips:
“For where your treasure is, there your heart will be also” - Luke 12:34
 
Reach out for emotional help to trusted sources
Have family council
Keep your spaces scared
Know yourself before you look for someone else
Seek divine guidance
Support your spouse
Ask for what you need
 
 
Joel Nielson
joel.nielson@gmail.com

139 | Marriage Mastery: Insights from Nearly 20 Years of Bliss and Challenges

Show Notes:
In just a few days, I’ll have my 19th anniversary. Are you curious about what I’ve learned in 19 years of marriage, combined with my advanced degrees and training in couples therapy, mental health, and professional experience? Well, in celebration of my anniversary, I will share my biggest takeaways that will help you maximize your marriage and help you celebrate your own successes.
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:
Apologizing doesn't always mean you're wrong; it means you value your relationship more than your ego. - Mark Matthews
 
The results you achieve will be in direct proportion to the effort you apply. - Denis Waitley
 
 
Things I’ve Learned:
 
Owning your side of the street in a relationship is not about blame; it's about taking responsibility for your actions and emotions.
 
In marriage, emotional processing doesn't always sync, but understanding and respecting each other's timelines fosters empathy and connection.
 
Advocating for yourself in a marriage isn't selfish; it's essential for maintaining your sense of self and preserving the integrity of the relationship.
 
True freedom in marriage comes from releasing societal, cultural, and familial expectations and embracing authenticity and intuition.
 
Boundaries in marriage create space for love and respect to flourish while protecting individual needs and identities.
 
Healing your inner child in marriage breaks the cycle of generational pain, fostering growth and understanding within the family unit.
 
Meeting your own needs in marriage isn't selfish; it's an act of self-love that strengthens the foundation of the relationship.

138 | Building Stronger Families through Financial Wellness, with Krista Naldjian

Show Notes:
 
In this episode, Krista Naldjian offers invaluable insights into improving financial wellness, addressing common pitfalls, sharing simple ways to teach children about money. Through her experiences and client stories, she speaks to the transformative power of financial improvement in fostering mental and emotional health, strengthening families, and ultimately finding greater fulfillment in life.
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
 
Krista Naldjian
 
Money Mindful Moms
www.moneymindfulmoms.com
https://www.instagram.com/moneymindfulmoms/
Freebie: https://subscribepage.io/K2tY2b
 
Quote:
“I used to be afraid of failing at something that really mattered to me, but now I'm more afraid of succeeding at things that don't matter.” ― Bob Goff

137 | From Chaos to Collaboration: Building Stronger Families with Effective Councils

Show Notes:
Today we'll explore the transformative potential of effective family councils in nurturing healthy relationships, increasing open communication, and aligning shared values and goals. These strategies have been game-changing for me and I hope they will be for you too. 
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:
"Family councils serve as a valuable tool for nurturing healthy relationships, fostering mutual respect, and strengthening family bonds through meaningful dialogue and shared decision-making." - Dr. Sue Johnson
"By creating a space for open communication and collaborative decision-making, family councils empower parents and children alike to contribute their perspectives, preferences, and priorities, ultimately leading to greater harmony and happiness within the family." - Dr. Dan Siegel
"By embracing collaboration as a core value and integrating it into every aspect of organizational culture, businesses can harness the full potential of their workforce and achieve transformative outcomes." - Peter Senge
“Collaboration is multiplication.” -John C. Maxwell
 
Tips for Family Counsels:
Establish Clear Goals: Define the purpose and objectives of the council, whether it's improving communication, making joint decisions, or fostering a sense of belonging within the family unit.
Create a Safe and Open Environment: Encourage open dialogue, active listening, and mutual respect during council meetings to make sure every family member feels comfortable expressing their thoughts and opinions.
Set Regular Meeting Times: Schedule consistent meetings to review goals or the agenda, discuss concerns, and brainstorm solutions collaboratively. Consistency helps establish routines and reinforces the importance of communication within the family.
Rotate Leadership Roles: Assign rotating leadership roles for family members to facilitate meetings, set agendas, and ensure that everyone has an opportunity to contribute and take responsibility.
Use Visual Aids and Tools: Utilize visual aids such as charts, calendars, or decision-making frameworks to help visualize goals, track progress, and facilitate discussions on important family matters. I do this with my clients. We track growth because it’s motivating when we see progress.
Implement Decision-Making Processes: Establish clear decision-making processes to make sure all voices are heard and listened to.
Reflect and Adapt: Regularly evaluate the effectiveness of the council and processes, ask for feedback from family members, and make adjustments as needed to improve communication and collaboration.
 

136 | The Art of Saying No: Reclaiming Your Time and Energy from People-Pleasing

Show Notes:
Today we’re exploring people-pleasing and how it affects our authenticity and family dynamics. You’ll learn 5 actionable steps to break free from the cycle and teach your family by example. Together we'll create a life where you can let go of what others think and be your best self.
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
 
Podcast on Assertiveness: 09 | Assertiveness: What I Learned from a Cultural View Shift & 3 Communication Styles Every Person Needs to Understand in Order to Succeed | FULFILLMENT THERAPY 
Assertiveness Worksheet: Assertiveness Infographic
Boundary Exploration:  Boundaries Extended Worksheet.pdf
 
Quotes:
"People pleasing is like a silent killer of authenticity, eroding away at your true self." - Brené Brown
"People-pleasing is a self-destructive and soul-suffocating habit that hooks you into always putting others’ needs before your own." - Michelle Pfeiffer
"You are not required to set yourself on fire to keep others warm." - Unknown
"People-pleasing is not about kindness; it's about trying to control what others think of you." - Bryant McGill
"People-pleasing isn’t just about being nice, it’s about seeking external validation to feel worthy." - Brené Brown
"When you say 'yes' to others, make sure you are not saying 'no' to yourself." - Paulo Coelho
"The moment you stop worrying about what others think about you, is the moment you start being yourself." - Unknown
 
Today I’m going to give you 5 tips to focus on. Do these 5 things as much as you can, and remember that it won’t be an overnight solution, but it will be the beginning of a beautiful change!
Self-awareness. Journal or leave voice memos. Get a counselor. You’ll need to explore your relationships and how you’re making it a one up or one down relationship. For now, just notice them, document them, and explore them through reflection.
Assertiveness training & Boundary Setting: Watch some YouTube videos, or listen to episode 9 on Assertiveness. Do the worksheets I created. The link for the assertiveness worksheet and boundary setting is the show notes too. Set boundaries to protect your time, energy, and emotional well-being.
Self-compassion: Cultivate self-compassion and recognize that your worth is not dependent on others' approval. This takes time. Practice 1% by not agreeing right away and saying no in a safe space. Come up with your own mantra to remind you to have greater self-compassion or to let go of people-pleasing (I am safe to share my own wants and needs. I will advocate for myself and remember that I’m of equal worth and value as those around me)
Authenticity: Reconnect with your authentic self by expressing your true thoughts, feelings, and values without fear of judgment or rejection. This takes practice. Start by saying know 3 times this week.
Reframing beliefs: Challenge distorted beliefs about the importance of pleasing others and develop more balanced perspectives on relationships and self-worth.I will say no more often. In fact, say no first and then make a case to yourself for saying yes.
 

135 | The Journey to Self-Compassion: Nurturing Acceptance and Kindness Towards Yourself, with Denise Winkle

Show Notes:
Today you’ll learn actionable tools to start improving your relationship with yourself and learn greater awareness, validation, normalization, and supportive self talk in order cultivate greater self-compassion with fellow Therapist, Denise Winkel! Her simple tools are vital when it comes to progressing and creating greater life fulfillment beginning today!
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
 
Denise Winkel
Facebook Community → https://www.facebook.com/DeniseWinkelCounseling/
Psychology Today →
https://www.psychologytoday.com/us/therapists/denise-winkel-nampa-id/1195785
 

134 | Ending Summer Strong: Easy Health Hacks for Busy Parents & Families

Show Notes:
 
With simple tips like stocking up on healthy snacks and incorporating mini workouts into daily routines, these 15+ hacks offer busy parents practical ways to prioritize nutrition and movement for themselves and their families. They also incorporate short bursts of physical activity throughout the day to get the whole family moving.
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
 
Nutrition Hacks:
Stock up on healthy snacks: Keep a variety of nutritious snacks like cut fruits, veggies, nuts, and yogurt readily available for quick and convenient options. Use yuca app!
Sneak in veggies: Add vegetables to dishes whenever possible, such as blending spinach into smoothies or mixing grated carrots into pasta sauce.
Plan balanced meals: Aim to include a source of protein, healthy fats, complex carbohydrates, and plenty of vegetables in each meal to ensure balanced nutrition. Add more summer produce!
Hydrate consistently: Get several of your favorite water bottles for each family member and put it in main locations!
Opt for whole foods: Choose whole, minimally processed foods over packaged snacks and meals whenever possible to maximize nutrient intake. Start small and make small changes.
Use smaller plates: Serve meals on smaller plates to naturally control portion sizes and prevent overeating. Keep the main food off the table to avoid impulse seconds, or dish up the plates and put it away before sitting down.
Mindful eating: Practice mindful eating by slowing down during meals, chewing food thoroughly, and paying attention to hunger and fullness cues.
Limit added sugars: Reduce consumption of sugary drinks, desserts, and processed snacks to improve overall health and energy levels. Make it a family affair and experiment with sugar free recipes! (chia pudding, healthy mug cakes)
 
Movement Hacks:
Incorporate mini workouts: Break up sedentary periods throughout the day with short bursts of physical activity, such as a 10-minute brisk walk or a set of bodyweight exercises.
Schedule active breaks: Set reminders to take short movement breaks every hour to stretch, walk around, or do a quick workout to boost energy and productivity.
Involve the whole family: Plan active outings or recreational activities that the whole family can enjoy together, such as hiking, biking, or playing outdoor games.
Maximize daily chores: Turn household chores into opportunities for movement by adding extra steps, squats, or lunges while cleaning, cooking, or doing laundry. Make it a fun contest with watches that count steps!
Walk or bike whenever possible: Whenever feasible, choose walking or biking as modes of transportation instead of driving to increase daily physical activity levels.
Prioritize outdoor time: Spend time outdoors every day, whether it's gardening, going for a nature walk, or playing with your kids in the backyard.
Use workout apps or online videos: Stream workouts or follow fitness apps that offer short, effective exercises that can be done at home with minimal equipment.
Make it a social activity: Arrange workout dates with friends or join group fitness classes to stay motivated and accountable while socializing.
Practice active hobbies: Engage in hobbies that involve movement, such as dancing, swimming, gardening, or playing a sport, to make exercise feel more enjoyable and natural.
Focus on consistency: Aim for consistency rather than perfection when it comes to exercise, prioritizing regular movement in your daily routine over intense or lengthy workouts. “No one has time to workout”