Well To The Core

74: Are your habits helping or hurting you? with Sandra Chuma Jun 22, 2022

The truth is that habits are more than just what we do. They’re also what we think, how we respond to certain situations, how we solve the problems that we face and how we care, or don’t care, for ourselves. In this episode, we talk all about the habits that we want to create or may want to get rid of, and all that is entailed in this process.

To help explain what habits really are, today Robin is joined by her friend and fellow entrepreneur and business owner Sandra Chuma, a habits coach who helps women know their worth, create lives that they love and really live life to the fullest, which is what we want for you here at The Balanced Life and what we do with our community, app, and the content we create for you.

There are so many great strategies, tips and mindset shifts in this conversation with Sandra, and it’s definitely an episode that you may have to listen to a few times (with pen and paper in hand to take notes!) to really grasp all the wisdom that she shares. Show highlights: what you can look forward to in this episode!

Sandra had a big “A HA” moment that really taught her the importance of habits in our life and led to her getting certified as a habits coach.
Habits can come from repetition over a long period of time, and they can be also be formed and anchored instantly.

Motivation and willpower is great for getting you started on a new habit, but it’s not dependable to do this long-term. Consistently taking small steps is where we really make progress with our habits.
When you feel successful, you’re more likely to repeat the behavior. Creating your habits is as easy as the “ABC” formula that Sandra shares, but don’t forget to always celebrate along the way.
People give meaning to tracking their habits, but tracking itself is just feedback and shouldn’t be used to feel bad about what you did or didn’t do.
A major lesson Sandra got from a mentor is that it’s ok to be a work in progress and be a work of art at the same time. Robin LOVES this statement and it sums how we support you at The Balanced Life – embrace YOU!
Our brains love predictability and will often self-sabotage us, but Sandra has an exercise she uses to help raise your awareness and overcome this.
The “3 E’s” where our beliefs come from, and 4 questions you can ask right now to get past the beliefs that aren’t serving you. Robin also shares a limiting belief that held her back in the past, and how she learned that it just wasn’t true.
Meditation isn’t for everyone. Don’t feel bad if it isn’t working for you, and there are lots of other effective tools to help you become more aware of your thoughts and habits.

Links in this episode:

Sandra’s Website & Instagram

IAmWorthy.com

Sandra’s First Appearance on The Balanced Life Podcast Tiny Habits: The Small Changes That Change Everything by BJ Fogg

The 5 Second Rule: Transform your Life, Work, and Confidence with Everyday Courageby Mel Robbins

The Four Agreements: A Practical Guide to Personal Freedom by Don Miguel Ruiz

How We Change: (And Ten Reasons Why We Don't) by Ross D. Ellenhorn Sign Up for The Free Workshop

Sign up for the free Creating Healthy Routines Webinar

73: The power of routines + creating a healthy home with Clean Mama Jun 08, 2022

If you’ve been following along on Instagram or Facebook, or are a member of The Balanced Life Sisterhood, you’ve heard Robin talking about what it means to create a healthy home environment. Often when we think of health and well-being, we think about the foods we’re eating or how much we’re exercising, but how often do we think about our environments and how they are supporting us?

Today’s episode is with Becky, aka “Clean Mama”, and she is the perfect person to be talking about this topic. Becky is a long-time member of The Balanced Life Sisterhood and she is an expert on what it takes to have a clean and healthy home. Becky has created systems and processes that take the stress and overwhelm out of housekeeping, and her work has changed the lives of so many people! We hope you come away from this episode feeling encouraged and empowered to create a healthier home and to keep it with a bit more order, without feeling overwhelmed. Be sure to follow Clean Mama on Instagram, @cleanmama, and if this episode was helpful to you, please leave a review on Apple Podcasts. If you think someone else would enjoy it and it could help them improve their environment and health, please share it with them! Lastly, you can join our free workshop to learn tips to help you build consistency in your fitness routine and boost your ability to create and sustain a healthy lifestyle, even when you’re short on time and energy like so many of us are. You can sign up now at https://www.thebalancedlifeonline.com/creating-healthy-routines-webinar.

Show highlights: what you can look forward to in this episode!

Safety in the home with the products Becky uses has always been important, especially since a scary incident years ago with her oldest child and a product she came into contact with
If you feel you’re too busy to clean, you’ll never get a handle on it. Becky shares her 4-part routine, starting with simple daily tasks that will actually give you back your time.
Studies show that more clutter leads to more stress, but just cleaning off a table or removing items from one small area can make a huge reduction in the amount of stress that you’re feeling.
Showing versus just telling or teaching your kids what to do will work so much better, and remember to break it into small, manageable tasks when getting them involved!
There are certain things you can do if you and your roommate(s) have different cleaning habits, but it’s important to set the ground rules before moving in together.
Becky shares her thought process when developing her own DIY recipes for cleaning solutions that are quick and easy to make.
There is one area of the house that is worse than the others for toxins, which is why she recommends starting there.
Becky and Robin share a lot of the same philosophies on life, and she’s a big believer in grace over guilt when balancing life and maintaining a clean and healthy home.

Links in this episode:

Becky’s Website, Instagram & Facebook

Her Shop

All of Becky’s Books

The North American Menopause Society (NAMS)

72: What every woman should know about hormones with Dr. Aviva Romm [Part 2] May 25, 2022

Today we are diving into Part 2 of Robin’s conversation with Dr. Aviva Romm, and if you haven’t listened to Part 1 yet, you are going to want to do that right now)! It is full of so much good information related to hormones through all stages of life and the hidden hormone epidemic that exists among women.

In Part 2, Dr. Romm reveals the pros and cons of hormone replacement therapy, simple ways to bring more balance to your hormones, a very practical and realistic way to improve brain fog, and tips for navigating your hormones on the journey to menopause. Dr. Romm also answers your questions on everything from sex drive, to birth control, to supplements to consider for healthy hormones, and so much more.

If this two-part conversation with Dr. Romm was helpful for you, we’d love it if you could share it with your friends, family, and anyone that would benefit by listening. The more women we can empower with this knowledge, the better!

Show highlights: what you can look forward to in this episode!

Perimenopause isn’t being talked about enough, but there are botanicals and herbs that can help restore the adrenal stress response associated with it
She gives her thoughts on going the synthetic hormones versus natural route, and what you can do to feel more empowered about your options
There is hype surrounding the marketing of certain synthetic hormones, but don’t believe everything you see being promoted
Our mind is powerful, so be careful how you think of menopause! Certain studies prove that our thoughts around the subject will impact the symptoms we experience.
If you have brain fog, often hydration is the issue and drinking more water is where to start with alleviating it.
Sex drive is way more complicated that being just about our hormones, so try to unpack what is really going on in your life and impacting it.
The birth control pill depletes you, but there are things you can do and take to reduce how it affects you.
If you write down your questions before visiting the doctor, bring an advocate with you and wait to put your gown on at the office, you will be in a much better position to advocate for your health once there.

Links in this episode:

Dr. Romm’s Website & Instagram

Her Podcast & Episode on Adrenal Fatigue

Her Latest Book, Hormone Intelligence: The Complete Guide to Calming Hormone Chaos and Restoring Your Body's Natural Blueprint for Well-Being & Other Works

Dr. Romm’s Articles on The Pill & Personal Empowerment

Come as You Are: The Surprising New Science that Will Transform Your Sex Life by Emily Nagoski, Ph.D.

Article on UK Study, 'Listen to women': UK doctors issued with first guidance on endometriosis

Join the Free 5-Day Pilates Strong Challenge

The North American Menopause Society (NAMS)

71: The Hidden Hormone Epidemic: A conversation with Dr. Aviva Romm [Part 1] May 11, 2022

Are you ready to talk about hormone health? This is the episode that Robin has literally been counting down the days to, with her special guest Dr. Aviva Romm! Today they dive deep into all things hormone health that we experience in our everyday life, as well as through the various stages and seasons we move through. Robin also asks Dr. Romm the questions that you submitted by social media and email to have answered, and the information she shared was so fascinating to hear. As you know, Robin has been on a journey this past year with her own hormonal health, sharing with you as much as possible along the way. Bringing Dr. Romm on the podcast today is a tremendous opportunity to get an expert perspective on these important topics, and hopefully it empowers you on your journey to advocate for your health and to feel your very best.

You’re not going to want to miss Part 2 of this special conversation next time on the podcast. We’ll see you then!

Show highlights: what you can look forward to in this episode!

There is a hidden hormone epidemic that exists, with several levels to why it’s hidden and so often normalized in society.
Romm made a big realization after starting college years ago, and she considered herself a “trojan horse” when she went back to Yale decades later to get her MD.
Hormone health is a critical vital sign of our overall health in a variety of ways, every day and not just during certain times of the month.
We’re getting better as moms at admitting when something is off, but historically women have just kept going and tried to push through burnout.
We often forget about the non-physical symptoms of burnout, but there are subtle signs to watch for and to be aware of.
The right types of foods, including carbohydrates, healthy fats and quality proteins, are absolutely critical for supporting our nervous system.
Smart devices can be our worst enemy at bed time. Dr. Romm shares how to approach a sleep routine in the most optimal way.

Links in this episode:

Dr. Romm’s Website & Instagram

Her Podcast & Episode on Adrenal Fatigue

Her Latest Book, Hormone Intelligence: The Complete Guide to Calming Hormone Chaos and Restoring Your Body's Natural Blueprint for Well-Being & Other Works

Dr. Romm’s Articles on The Pill & Personal Empowerment

Come as You Are: The Surprising New Science that Will Transform Your Sex Life by Emily Nagoski, Ph.D. Article on UK Study, 'Listen to women': UK doctors issued with first guidance on endometriosis

Join the Free 5-Day Pilates Strong Challenge

Try Pilates for free with the 5-day Pilates Strong Challenge

70: Q&A: how I de-stress, the weekly task I don't enjoy, and tips to stay active Apr 27, 2022

Today we’re diving into an “Ask Me Anything” episode, where Robins answers your most asked questions from Instagram.

The questions Robin answers today are the ones that she thinks will have the most impact, and hopefully help as many people as possible.

Some are informative and specific to Pilates and exercising, and some are more personal as Robin reveals how she balances being a mom of 4, a wife, while running a business. You’ll also get a look at the new and exciting things that are coming to The Balanced Life this year!

Show highlights: what you can look forward to in this episode!

By loving her career and being a mom so much, it gives Robin the ability to balance things as she moves through different seasons in her professional and personal life
Robin doesn’t necessarily enjoy meal planning, but the real value in meal planning comes from reducing decision fatigue.
How Robin and Matt are teaching balanced living to their children.
Find time in your day to find at least one thing that you do daily to de-stress.
Robin gives specific questions you can ask yourself to determine when is the best time to work out for you.
Movement can be medicine, and look at your health as an investment! Robin shares how to jumpstart your fitness routine if you don’t feel like you have the time or energy, or you’re dealing with chronic pain.
Having a negative relationship with exercise actually led Robin to what she does today, and everything changed for her when she found Pilates.
You don’t have to be perfect when it comes to your exercise routine, and give yourself grace, especially if you’re also raising children. Make small changes, and those small steps will add up to big results.

Links in this episode:

Episode 19: Q&A with my husband: marriage, health & family balance

Raising Worry-Free Girls: Helping Your Daughter Feel Braver, Stronger, and Smarter in an Anxious World by Sissy Goff

Therasage 360 Portable Sauna (use code BalancedLife for a 10% discount)

Episode 34: Common Misconceptions about Pilates

Magnetic Meal Planner

69: Steps I've Taken Toward Hormone Balance Apr 13, 2022

Hello, hormones! Nice to meet you! This month, we’re talking about hormonal health.

Hormones often get overlooked, yet they are at the heart of our lives and wellness. They are fundamental to how we feel each day and how our bodies function. And we need to normalize talking about hormones and learn about our hormonal health before we find ourselves out of balance.

In this insightful episode, Robin brings the conversation about hormones into light. She talks about getting to the root cause of our physical problems and dives into the key things she focused on over the last year, while overcoming hormonal imbalance. She shares actionable steps you can take to care for yourself and support healthy hormones. Stay tuned to learn what you can do to support hormonal health and maintain hormone balance!

Show highlights: what you can look forward to in this episode!

- Robin talks about the physical symptoms she was experiencing and what finally led her to search for the root cause and make a change.
- Robin’s healing process was gradual, but very effective. She shares a list of the key things she has focused on over the past year.
- We all need opportunities to reset. Robin had to become aware of when she was becoming overstimulated and learn to relax her body and calm her mind.
- Pilates has been helpful for Robin over the last year. It kept her moving without any added stress.
- We need to embrace where we are now, listen to our bodies, and allow time to heal when necessary.

Links in this episode:

Episode 51 with Berrion Berry

Episode 52: A Surprising Diagnosis

68: Women Who Move Us to Move with Kaita, Becca & Sheri Mar 23, 2022

Today, in honor of Women's History Month, we continue with our theme of women who move us to move! Sometimes, taking a Pilates class from a new instructor can help us connect with our body differently and assist us in moving forward on our Pilates journey! Robin is excited to have fellow Pilates instructors, Becca, Kaita, and Sheri, joining her on the show today.

In this episode, Robin, Becca, Kaita, and Sheri dive into what brought them to Pilates and talk about the transformation they have seen in themselves and the people with whom they work. They also share inspiring stories about the women who have moved them to move in their lives and discuss ways to let more people know about Pilates and make it accessible to people from all walks of life. Stay tuned to draw wisdom and motivation from these incredible women.

Show highlights: what you can look forward to in this episode!

Kaita, Becca, and Sheri talk about how they found Pilates and discuss their specialties.
For Kaita, Pilates exercises are a container for seeing how you are doing in your body day-to-day in a non-judgmental way.
Sheri loved seeing her client use Pilates to get stronger in her pregnant body than she was before.
Growing as a Pilates teacher helped Becca open her mind and become less judgmental.
Sheri, Becca, and Kaita share their thoughts on how to make Pilates more accessible and inclusive to different types of people.
Kaita, Becca, and Sheri talk about the women who moved them to move.

Links in this episode:

Caged Lion by John Howard Steel

Recommended reading:

Favorite beauty products:

Thrive mascara

Biossance Squalane Moisturizer

Rosehip Oil

67: 7 Lessons from Women in My Life Mar 09, 2022

March is Women’s History Month and in honor of that, we will be spending this month focusing on and appreciating the women who move us to move.

The women in Robin’s family had a very profound influence on her direction and purpose in life. They moved her to move, motivated her to live an active and purposeful life, and helped shape and create the woman she is today.

In today’s episode, Robin shares seven life-changing lessons she learned from the women in her family. She dives into the power of unconditional support. She talks about the power of living an active lifestyle and the value of keeping a sense of humor in tough times. She also discusses the women who paved the way for her generation and explains why we should never take our health for granted or let stigma and shame define us.

Robin hopes that acknowledging and celebrating those women and sharing some of the lessons they taught her helps motivate you to take action toward becoming the woman you would like to be. Stay tuned today as Robin highlights some of the transformative lessons she learned from the women in her family!

Show highlights: what you can look forward to in this episode!

The practical ways in which Robin’s mom showed her what it means to be supported, even when it made her uncomfortable or was something she would not have done herself.
How the unconditional support Robin received from her mom helped her kickstart her Pilates career.
The way that Robin’s mom taught her that she could work and follow her dreams and still be an excellent mom.
The powerful lesson Robin remembers learning from her late Aunt Judy.
How her Aunt Judy modeled what it looked like to live an active lifestyle through all seasons of life.
The lessons Robin learned from her remarkable grandma, Linda.
How keeping a sense of humor can help you through the most challenging times.
How Robin learned never to take her health for granted.
Why you should never let stigma and shame define you.
The power in bringing issues of mental health or addiction to light.
Robin talks about the brave and strong women who paved the way for future generations.

Links in this episode:

Join Move Together: 5 days of Pilates + Motivation

Episode 40: How I overcame paralyzing anxiety

Episode 62: Mental health check-in

66: The Healing and Restorative Power of Pilates with Lindy Royer Feb 23, 2022

Pilates offers an array of unique opportunities to grow in your physical, mental, and spiritual journey. Unlike other workouts, it’s a form of mindful movement. In today's episode, Lindy Royer, Physical Therapist, Pilates Instructor, and Robin’s mentor and friend, shares her journey of coming to know and practice Pilates. Robin and Lindy discuss the power of the brain, rewiring our brains through mindfulness, creating a positive space in Pilates, and the mechanics of pain. Join Robin and Lindy for a unique insight into Lindy’s work and her experience as a mindful teacher and physical therapist. Show Highlights:

Lindy shares her backstory
Lindy discusses how she changed her life after her divorce and years of alcohol abuse
Pilates was reintroduced to Lindy during her rehabilitation and she’s never looked back
Robin and Lindy discuss the internal journey of Pilates
Lindy shares the benefits of incorporating Pilates into your daily routine
We have the power to rewire our brains
What is pain and what causes it
The importance of learning It’s important to learn to listen to your body.
How Pilates has impacted Lindy’s life off the mat

Links:

Try Pilates with The Balanced Life Sisterhood Click here to start your 7-day FREE trial!

Try The Balanced Life Sisterhood FREE for 7 Days!

Lindy's Email

Lindy’s Website

65: Self-Love Guided Meditation Feb 16, 2022

Welcome to this bonus episode of The Balanced Life podcast. Today’s episode is a guided meditation with Robin Long herself. Robin walks you through mindful practices to relax and appreciate your body. This meditation is quick, simple, and elevating. Join Robin in this conscious practice of self-love, breath work, mindfulness, and relaxation.

Show Highlights:

Robin shares how meditation can help you improve your health, strengthen your self-esteem and love your body
Take deep breaths and pay attention to how you feel throughout your body
Pay attention to the rhythm of your thoughts
Take a moment to tell your body “thank you” for everything it does for you
Repeat positive affirmations

Links:

Join The Balanced Life Sisterhood today for more wellness, encouragement + Pilates. Click here for a FREE 7-day trial!

64: What Does it Mean to Love Your Body? Feb 09, 2022

No matter what your body looks like, what you’re going through, or what you’ve been conditioned to feel, we can learn to love our bodies in every stage of life.

Learning to love yourself doesn’t have to mean that you like how you look ALL the time or you’re the most confident person in the room, but it DOES mean constantly making choices that benefit your health and wellness. The first step learning to put yourself first. Join Robin in this insightful episode to learn how she’s learned to love her body and how you can too.

Show Highlights:

Telling people to “just love their bodies” can often make the process even harder
Loving your body is less about your physical appearance and more about showing love to your body
It’s important to reflect on our self-dialogue because we often have negative self-talk towards ourselves that we would never reflect on someone else
What is your gut reaction when you think about your body?
We should assess our habits and behaviors that reflect whether we love and care for our bodies or are sabotaging ourselves
When you get into a flow of making decisions that are best for you, you get into a rhythm instead of constantly feeling like you’re working against yourself

Links:

The Balanced Life

Get started with a 7-day free trial to The Sisterhood + get a free 4-week meal plan!

63: Simplifying Nutrition + Our Mindset around Food with Tamar Samuels of Culina Health Jan 26, 2022

Welcome back to The Balanced Life podcast! To kick off this new season, we’re focusing on nourishment and our relationship with food. This can be a complex subject for many of us, which is why we’re looking at how to take a well-rounded and less complicated approach to food and nutrition. In this episode, we’re joined by Tamar Samuels from Culina Health, who shares ways to enrich our overall wellness with practical and realistic advice.

Tamar is a dietician, nutritionist, and co-founder of Culina Health who takes a holistic approach to help individuals heal their relationship with food. She discusses what causes inflammation, how to improve your sleep, easy additions to your diet, and so much more. Join Robin in this insightful and enriching conversation with Tamar.

Show Highlights:

What is inflammation and how does it affect our bodies?
Foods that cause inflammation + foods that help reduce inflammation
The difference between Omega-3 and Omega-6
How what you eat can impact your sleep and ways to improve it
Adding to your diet instead of restricting
The difference between a dieting mentality and making healthy changes
The importance of making nutrition accessible

Links:

Recipe Central

Follow The Balanced Life on Instagram

Learn more about Culina Health

Follow Culina Health on Instagram

Follow Tamar on Instagram

62: Mental Health Check-In...Let's Chat Oct 13, 2021

Mental health is often left out of the conversation when it comes to health and fitness. However, with as many people as it impacts and the struggles that many people face due to its severity, it’s important that we destigmatize it and normalize the experience. As someone who has struggled with anxiety, Robin is very passionate about supporting both physical and mental health at The Balanced Life.

In this conversation, Robin shares statistics about mental health, the importance of it, and ways we can work to improve our own mental health. She discusses the strategies she uses to regulate her anxiety and tangible tips you can use to support yourself or others who are experiencing it.

Show Highlights:

Mental and emotional health are intertwined and we have to care for both.
Statistics about mental health and why it’s important to normalize it.
Robin shares her experience with anxiety and how therapy has been transformative for her experience.
How Pilates can help regulate both physical and mental health.
How the media we consume has an impact on our mental and emotional health.
Trying our best to give ourselves grace over guilt when it comes to sleep can improve the mental stress of daily life.
Counseling and therapists are great resources to get on a better path towards overall health.

Links:

Robin's favorite decaf coffee

Episode 40

Telehealth Counseling Services: BetterHelp

Telehealth Counseling Services: Talkspace

Raising Worry-Free Girls by Sissy Goff

61: What If You Started Today? [A Quick Pep Talk] Sep 22, 2021

Many women fall into the trap of “when I have this” or “when this happens”, I’ll start. We all seem to think we need a fancy notebook, the newest workout gear, or a perfectly clear schedule to get started moving towards our goals when all it takes is one small step right where you are.

What if you started working towards your goals with what you have, where you are, right now? In this episode, Robin shares a word of encouragement and tangible tips on how you can start working towards your goals without waiting for the perfect moment.

Show Highlights:

Robin shares ways we get caught up in the wrong things when trying to start a new habit.
Focus on how to build habits into our daily routines instead of waiting for the perfect moment.
Get started where you are with what you have right now.
Take small steps to build new habits.
Build awareness of the thoughts that are holding us back.

Links:

60: Give Yourself Permission to Do Less Sep 08, 2021

In today's world of social media, it’s easy to get caught up, feeling like we’re not doing enough - even with ten thousand other things on our plate. We get overwhelmed with having to get a new outfit for every event, needing to start a new workout plan, attempting new diets, and the cycle doesn’t stop. We’re faced with this subconscious pressure to “catch up” every day, but what if we gave ourselves permission to do less?

This habit of always doing more keeps you from putting forth effort towards the things that will positively impact your life and prevents you from truly doing anything well. Join Robin in this encouraging episode and for tips to start doing less with more intention.

Show Highlights:

Ways the internet has subconsciously pressured us to try to do more
How to give ourselves permission to do less without backtracking
How trying to do too much prevents us from doing our best
Giving yourself permission to do less with more intention
How do you know where to focus
Making small changes to make a positive impact

Links:

Sign up for the NEW, Free 5-day Pilates Challenge: Refresh + Reset!

59: Making Decluttering Easy + Taking Control of Your Space with Allie Casazza Sep 01, 2021

When we’re feeling overwhelmed and overworked, it can be difficult to know where to begin to regain a sense of calm and order in our lives. . An important place to start is at home and with our surroundings. . Decluttering our surroundings is a great step towards decluttering our lives of unwanted stress, work, and exhaustion.

Today’s guest, Allie Casazza, is the author of Declutter like a Mother. Allie specializes in helping women organize their lives through simplicity and structure. Join Robin in this insightful and actionable episode for more about how you can create more calm and less clutter in your own life.

Show Highlights:

Allie shares the current stage of life she’s in
Why you need to take ownership of your current circumstances to align with your goals
How motherhood brought Allie to a place of learning and teaching to be proactive instead of reactive
How clutter can subconsciously exhaust our mind and bodies
What is minimalism versus what it looks like online
Questions we can ask ourselves to align our environment with our goals
How to create a home environment that works for everyone that lives there
What a typical day looks like for Allie
Things Allie is currently saying no to in order to say yes to other things
Self-care habits Allie practices to stay rejuvenated

Links:

Allie Casazza’s Instagram

Allie's viral post on The Balanced Life!

Allie's first episode on The Balanced Life

MUD/WTR

Declutter like a Mother by Allie Casazza

Triggers: Creating Behavior That Lasts--Becoming the Person You Want to Be by Mark Reiter and Marshall Goldsmith

58: The Power of the Ripple Effect with Matt Long Aug 25, 2021

Prioritizing your health and wellbeing is essential. It is one of the most important things you can do for yourself and everyone else around you. As busy women, it is easy to fall into the habit of taking care of others before considering our own needs. To change that, you have to be intentional about doing things differently. Start by taking small steps towards your healthiest self, which will, in turn, benefit everyone else in your life.

In this episode, Robin talks about the ripple effect that happens when women prioritize taking care of themselves and improving their health and wellbeing. Her husband, Matt, joins her to explain how the ripple effect plays out in their family and everyday life. Tune in today to learn about the ripple effect and find out why self-care needs to become a priority in your life.

Show highlights:

Robin talks about where our motivation usually comes from to take care of ourselves.
Taking care of ourselves goes beyond the size and shape of our bodies.
Robin talks about The Balanced Life online community, its approach to health and wellness, and the incredible transformations women in The Balanced Life Sisterhood experience.
How the ripple effect happens, and the significant and positive impact it has when it plays out.
Robin discusses the myriad of benefits that happen when prioritizing caring for yourself.
Robin’s husband, Matt, shares how the ripple effect has played out in their relationship and family.
Modeling a healthy lifestyle is a powerful way to equip your children to navigate life and challenging situations.
Robin challenges you to prioritize your health and well-being.

Links:

Matt’s Q&A Podcast Episode

57: Are Your Habits Providing Relief or Restoration? Aug 11, 2021

Do you ever find yourself bored, tired, overwhelmed, or worn out? If so, this episode is for you. In today's conversation, Robin shares what it looks like to find restoration in moments of needing a break. Robin reveals habits she’s found in her own life that aren’t serving her, and how she’s making a shift to find restoration vs. relief. Join Robin in this quick episode to learn more about restoration vs. relief and how you can implement more habits into your life that fill you up.

Show Highlights:

Robin shares habits she’s recognized in her own life that don’t restore her
The difference between finding relief vs. restoration in overwhelming moments
What are restorative habits
What it looks like if something provides “relief”
What are habits of relief
Why you should pay attention to what you turn to in moments of being overwhelmed
Why you should make a list of restorative habits

Links:

Link to Episode 52!

56: Ask Me Anything Jul 28, 2021

Each season brings a new set of habits, thoughts, and practices. In today’s episode, Robin responds to the questions you sent in over Instagram! From dealing with adrenal fatigue to creating pockets of silence to managing self-care with 4 kids, Robin shares it all. She also unfolds how her current season of life has impacted her current habits and practices and ways she’s honoring the season she’s in. Join Robin in this look into her life and for tips on how you can stay motivated and inspired.

Show Highlights:

What Robin has found to be the most important thing to do to address her adrenal fatigue
Ways Robin has prioritized rest during her current season of life
Navigating supplements and why it’s important for your diet
Redefining expectations for yourself in different seasons of life
How to stay motivated when you get tired
How to manage life with 4 kids
Different ways to look at self-care when you’re a caregiver
Robin shares what inspired her to take the leap and start The Balanced Life

Links:

Episode 52: A Surprising Diagnosis: my current health + healing journey

55: 5 Ways to Add More Fun into Your Summer Jul 14, 2021

It’s easy to get caught up in our to-do lists. When we’re constantly striving to be productive, we often forget about the importance of having fun and the impact it can have on our mental and physical health. Having fun and laughing is proven to reduce stress, ease physical pain, boost your immune system, increase endorphins, and so much more. It’s obvious that prioritizing play should be on the top of our to-do lists, so why don’t we?

In today's episode, members of The Balanced Life team join Robin and share ways that they’ve learned to integrate fun into their daily lives. Tune into this episode for playful advice and tips to bring more fun into your summer.

Show Highlights:

Robin discusses the proven benefits of laughter and having fun
Jackie shares ways she’s prioritizing fun over constant productivity
Ways Susan is trying to have more fun with her kids this summer
Jen talks about how her family has always emphasized and prioritized fun
How to navigate finding activities that everyone in your family enjoys
Jordin shares how she pushed herself to stop sitting on the sidelines
The team discusses their favorite games to play during the summer
Ways Robin and her husband have committed to having more fun together this year
The team shares little things in their lives that bring them joy and laughter in their day
Robin and the team share games and tips to have fun this summer

Links:

54: Defining Success Beyond Before and After Photos Jun 30, 2021

The health and wellness industry has perpetuated a narrow and scale-driven perspective of fitness for years. The way we’ve been taught to measure our happiness and success is by the size of our jeans or a number on a scale. This shouldn’t define our success and there is so much more to our health and wellness than a number.

In this episode, Robin shares her fitness journey and how it inspired her to create a new approach to fitness. She discusses what drives her to create a more accepting and gracious atmosphere to help women embrace their bodies as they are. Join Robin in this episode to hear more about The Balanced Life’s mission to help women feel healthier, happier, and more confident.

Show Highlights:

How Robin began teaching and entered the health and wellness space
Why Robin wanted to change the focus from physical to mental results
Looking past physical appearance goals in the fitness space
Why Robin wanted to create a new approach to how we view fitness
How to live from a place of freedom
The impact of before and after photos and why The Balanced Life doesn’t use them
Setting a positive example for others around us and changing the wellness culture

Links:

Sign up for the FREE 5-Day Pilates Strong challenge!

Episode 45: Seeing Progress Beyond the Scale

53: The Important Connection Between Breath and Posture - 3 Quick Tips! Jun 16, 2021

The way you stand, sit, or even walk can be impacting your health in ways you didn’t even know. Our posture affects the way we breathe and, in turn, our health. Addressing your breath and posture is one of the best ways to optimize your long-term health.

In this episode, Robin shares how our breath can affect our blood pressure, circulation, energy, focus, and much more. She also shares how we can use it as a tool to reset our nervous system and manage stress. Join Robin to learn more simple strategies you can do to improve your health and wellbeing by focusing on breath.

Show Highlights:

Indicators that you may not be breathing properly
The importance of breath
Why breath is integrated into the Pilates practice and how we can use it as a tool
How Robin has used breathwork to reset and combat anxiety
The effects of shallow breathing
How does your breath affect your pelvic floor
Ways posture can improve our health and our breath

Links:

A guided meditation for motivation + self-care

The Balanced Life Sisterhood Workout Library

Sign up for the FREE 5-Day Pilates Strong challenge!

Interesting study on this topic

52: A Surprising Diagnosis: My Current Health and Healing Journey Jun 02, 2021

This year has presented many of us with unique struggles. Whether you’ve realized it or not, 2020 put many stressors and obstacles in daily life that may not have been there before.

In this week's episode, Robin is sharing some of the struggles she’s been facing over this past year and how she’s now overcoming them. Robin dives into a deep look at her own health, the challenges and diagnosis she has faced, and ways she’s moving forward. Join Robin in this personal and explorative episode to hear more about her health journey.

Show Highlights:

How pregnancy + the postpartum season impacted Robin’s health
The consistent symptoms Robin was experiencing
Why Robin chose to invest in a holistic practitioner
What is the Epstein Barr Virus and why Robin got tested for it
How Robin is dealing with mold toxicity and adrenal burnout
Ways stress impacts the body
The difference between acute stress and chronic stress
What is HPA Access
Ways The Balanced Life + Pilates has kept Robin afloat through her diagnosis
How the stress of 2020 weighed on Robin
What we all need to do to make sure we’re taking care of ourselves
The struggles of maintaining balance and health with a busy schedule
Ways Robin is working to detoxify her body
Getting our bodies back to a place of balance naturally
Small steps you can take to make progress on your health goals

Links:

Pilates Strong: a FREE, 5-day Pilates challenge

Download your FREE guide here! Core Components of Health + Healing

51: Exercise, Energy, and Your Cycle with Berrion Berry May 19, 2021

While periods are a natural part of our cycle, pain is not. For some women, this news may be shocking. Despite what you may think, periods shouldn’t be painful. Today’s guest, Berrion Berry, is a menstrual health educator who helps women have simple and uncomplicated periods. She helps women find ways to optimize their flow and understand their cycle in a deeper and new way.

In this conversation, Berrion and Robin discuss cycle syncing, the different phases of the cycle, and how to honor our cycle with our fitness routine. Berrion shares an abundance of knowledge to help educate you on your cycle, stress management, and how you, too, can be in better flow.

Show Highlights:

How Berrion became a menstrual health educator
What inspired Berrion to help other women fix their periods
Things we should all know about our cycle that most women don’t
The four phases of the menstrual cycle
Berrion’s daily journal prompts to stay in touch with herself
Giving ourselves permission to pause + to not be perfect
Honoring your body in your workouts
Ways to manage pain that aren’t birth control
The biggest “aha” moments to improve your lifestyle
The importance of regulating stress
How Berrion aligns her daily life with flow
How Berrion decides what to say yes or no to, and operates using the B.I.G. method

Links:

Robin Long • The Balanced Life on Instagram

Berrion's website

Berrion’s course - Optimize your Flo

Berrion’s Instagram

Flow with Berrion Berry Podcast

Taking Charge of Your Fertility by Toni Weschler

Links from Rapid Fire:

Sunday Riley

Summer Fridays Vitamin C serum

50: Simple Ways to Declutter and Reduce Stress May 05, 2021

Being in a cluttered space can make us feel overwhelmed and bogged down. As new seasons approach, it’s time to freshen up our wardrobes, our routines, and our homes. In today's conversation, Robin Long shares how decluttering your space could bring you the stress relief you’ve been searching for.

Robin takes a balanced approach to health and fitness that is applicable to every aspect of your life. She provides practical and tangible steps you can do at home to reduce stress and benefit your physical and emotional health.

Show Highlights:

What is The Balanced Life Sisterhood
Why The Balanced Life does Off-The-Mat Missions
What decluttering has to do with your health
Robin shares studies that explore how clutter negatively impacts mental health
Small tips to get started cleaning out the clutter
Ways to decipher whether to make a home for an item or get rid of it
Using the “Neat Method”
The difference between decluttering and organizing
How to keep decluttering moving in your house
Tips to keep toys uncluttered and organized
How Robin keeps toys and the home “fresh”
The nightly “Sanity Sweep”
How to “maintain” the order as you declutter
The importance of optimizing spaces that bring you life

Links:

Pantry Organization with Neat Method

Allie Casazza's Courses

Blogs referenced:

3 Simple Strategies To Reduce Stress and Find Peace

Articles referenced:

The Unbearable Heaviness of Clutter

For better or worse? Coregulation of couples' cortisol levels and mood states

What does clutter do to your brain and body?

Interactions of top-down and bottom-up mechanisms in human visual cortex

To enter the giveaway, email: hello@thebalancedlifeonline.com

49: Creating a Simple, but Powerful Morning Routine Apr 21, 2021

As seasons of life shift, so do our morning routines. Maybe you have one, maybe you don’t, maybe you want a more set routine, or maybe you do better going with the flow. Regardless of what season you’re currently in, having habits we integrate into our mornings can help us set ourselves up better for our days.

In today’s episode, Robin shares her current morning routine and the reasons why she prioritizes them in the morning. Whether you’re looking to make a new routine, want to switch yours up a bit, or you’re just getting started, this episode is packed with tangible and rejuvenating ideas.

Show Highlights:

How to adapt and create a morning routine that fits for you
Embracing seasons and readjusting your routine
Being proactive throughout your day instead of reactive
Why Robin likes to “get ahead” of the day
Starting off the morning with positive and grateful thoughts
The benefits of using a dry brush
Why Robin takes a cold shower in the mornings
Listening to a podcast to start your day
Doing a 15-minute workout in the mornings
What Robin does for her spirituality
Why Robin avoids her phone in the morning

Links:

Join the FREE 5-day Pilates Challenge! Pilates Strong

Instagram

Dry Brush

48: Being Intentional About Self-Compassion with Lilit Lewis Apr 07, 2021

Today, we’re talking about self-talk and self-compassion - this is something we talk a lot about at The Balanced Life and is so important to our overall health.

Many of us will start a health + fitness journey and focus on all the physical components, but sometimes we fail to address what is going on inside our head, thoughts, and mind. We also fail to look at how that impacts the way we feel and act, our relationships, and our self-worth. All of this is connected. It can be a huge mistake to embark on a health and wellness journey without addressing the mental side of things. That includes mental health, emotional health, and how we talk to ourselves.

How we’re talking to ourselves, and the thoughts we’re thinking, affect the way we feel and affect our ability to be successful and make positive changes in our lives as a whole

Join Robin and her guest, Lilit Lewis, as they address the topic of self-talk and self-compassion. Lilit is a licensed marriage and family therapist and is a proponent of self-compassion. She has a wealth of information to share. This episode is one that everyone needs to hear.

Show highlights:

What self-compassion looks like.
How self-compassion speaks to our self-talk.
Some tips for becoming more aware of your thoughts and recognizing negative self-talk.
Ways to break out of the habit of negative self-talk.
The pay-off you get from making the shift to practice more self-compassion.
Why you need to step in and practice self-compassion with purpose and intent.
What self-compassion looks like when there have been negative consequences to your choices.
The best place to start with self-compassion.
Some tips for when you’re struggling to have compassion for yourself and find yourself having negative self-talk.
The impact on the other relationships in our lives when we change to have a more positive relationship with ourselves.

Links in this episode:

Join the FREE 5-day Pilates Challenge! Pilates Strong

Affirmations - The Balanced Life Online

Instagram

Foot Spas

Book mentioned: Mindful Compassion by Paul Gilbert

Lilit’s website: Lilit Lewis Therapy

Lilit on Instagram

Laura Mercier Concealer

Bonus: Guided Meditation for Motivation + Self-Care Mar 31, 2021

Sometimes we need a reminder of how truly strong, capable, and beautiful we really are. In today’s episode, Robin walks through a guided meditation to help bring you to a place of relaxation, calmness, and to motivate you to feel inspired to prioritize your self-care. This episode is perfect to start off your day with positivity, or to wind down before bed. Join Robin in this peaceful and empowering meditation.

Show Highlights:

Finding a comfortable place to start meditation
Breathing and awareness exercises
Noticing your mental state
Imagining the healthiest and most fulfilled version of yourself
Affirmations to enhance your motivation for self-care
Taking affirmations to approach your day with positivity and self-love

Links:

47: The Biggest Mistake When Starting a Workout Routine Mar 24, 2021

No matter how much we plan, prepare, or try to control, there will always be obstacles. Oftentimes, we take these circumstances as a result of us “not being good enough” or not “trying” hard enough. When life happens, many of us give up. However, obstacles don’t have to define your success. They are simply a part of the process.

In this episode, Robin Long shares why we should embrace obstacles as part of the journey. She discusses what it means to “stay stagnant”, the biggest mistakes people make when starting a new workout routine and how to redefine our idea of success. Join Robin in this encouraging and uplifting episode!

Show Highlights:

The most common mistakes women make when starting a workout plan
How expecting challenges can help us find success
Reframing our “all or nothing” mindset
Why we should expect to fall off track
Life always happens but we can prepare ourselves and not get discouraged
The secret to finding “success” in your results
Embracing and reframing your idea of success and failure
Choosing to look forward instead of looking back

Links:

Join the NEW Feel Good Pilates Challenge!

Instagram

5 Free Days of Pilates

46: The Value of Investing in Yourself Mar 10, 2021

We all need community to support, encourage, and uplift us to be the healthiest versions of ourselves. In today's episode, Robin shares the positive impact The Balanced Life Sisterhood community has created, as well as features from 5 Sisterhood members.

These members share what drew them into The Balanced Life Sisterhood, how Pilates has helped them become the best version of themselves, and the reasons they keep coming back and rolling out their mats every day. Join Robin and The Sisterhood in this encouraging and insightful episode.

Show Highlights:

How The Balanced Life Sisterhood has created a positive community for women
Robin shares why she invited Sisterhood members to share their journey
Cynthia shares what inspired her to join the Sisterhood and what keeps her motivated
Erin discusses how the Sisterhood has improved her mindset, physical strength, and self-care
Jil reveals the positive changes she’s seen in her life from joining the Sisterhood
Lara shares how Pilates has healed her body and helped her manage life changes
Melissa discusses how shifts in her life led her to Pilates and how it improved her relationship with her body
Joining the Sisterhood is an investment we make in ourselves

Links:

Join The Sisterhood

45: Seeing Progress Beyond the Scale Feb 24, 2021

Working out just to lose weight can leave you feeling discouraged, unmotivated, and burnt out. However, taking a wider approach from the perspective of your health and fitness journey can change that.

Today, Robin shares the vast array of benefits that comes with practicing Pilates and these benefits go far beyond the scale.

If you want to be proud of your health and fitness journey, and to find a routine that leaves you feeling strong, energized, and less stressed, join Robin Long in this episode to hear of the benefits Pilates has for you.

Show Highlights:

Robin shares what the real purpose behind The Balanced Life is
Why before and after photos can be deceiving
It’s more important to focus on how you feel than a number on the scale
Taking a wider look at your progress
Pilates can increase and improve your strength
Robin shares results from members in The Sisterhood
Pilates can help restore alignment and posture
How Pilates can be used to strengthen your core
The benefits of better balance, coordination, and control
The negative impacts of stress and how you can manage it effectively
Using Pilates as a tool to boost your mood and energy
Taking a deeper look at health and fitness

Links:

44: This Approach to Wellness Might Surprise You Feb 10, 2021

If nothing changes, nothing changes. When you look at the bigger picture, all life changes are built up of small steps and actions. It can be easy to get overwhelmed when you try to take on too much at full-force, but that’s why taking a less-is-more approach is powerful.

In today’s episode, Robin discusses what it means to take a less-is-more approach and how to make those small steps. She explains the importance of consistency and following through with habits so they compound over time. Join Robin in this inspiring episode to learn more.

Show Highlights:

Robin shares how she uses her vision board to ground herself
How to take a less-is-more approach in your fitness
The impact 15 minutes a day can have on your fitness
The power of consistency
The compound effect of daily habits
Robin shares success stories from women in the sisterhood
How to make healthy habits and set yourself up for success
4 small steps you can do today for future you

Links:

Follow Robin on Instagram

Keep up with Robin + all things TBL at www.thebalancedlifeonline.com

Atomic Habits by James Clear

43: Tricks I Use When I'm Lacking Motivation Jan 27, 2021

We tend to put pressure on ourselves to be the best, most motivated versions of ourselves at all times. It’s important to acknowledge that motivation ebbs and flows, and we’ll always have ups and downs.

In today’s episode, Robin shares her top tips to get motivated and prepare yourself for the roadblock of sluggishness. She shares how you can create an environment to rely on when your motivations are low and ways to prompt yourself into getting movement.

Join Robin and a few special guests on this journey of wellness and tune into this episode to learn how you can overcome the waves of feeling unmotivated.

Show Highlights:

What makes it difficult to find motivation to workout
The biggest mistakes people make when overcommitting
Why 10 minutes is enough to help you break the streak
How acknowledging the inevitability of not being motivated will help you
Utilizing community to help you avoid prolonged slumps of motivation
Tools that can help you stay motivated
How the people you follow can influence your inspiration and motivation
Ways you can make it as easy as possible to exercise
The importance of recognizing that motivation comes in waves
Why it's really important to be flexible and listen to your body
How imagining how good your body will feel after a workout can motivate you
Imagine what the healthiest version of yourself would do
Members of the Balanced Life Team share their tricks for staying motivated

Links:

FREE Workouts: 5-day Pilates Strong Challenge

How to break the streak of not working out

Follow Robin on Instagram

42: The Biggest Mistakes that Lead to Burnout Jan 13, 2021

A new year brings us new opportunities to align our health and goals. While we’re taking a new approach to goals in 2021, it doesn’t mean we can’t see big changes.

In this episode, Robin reveals the biggest mistakes people make when setting goals that lead to burnout. She also analyzes red flags that may be why you aren’t seeing results or reaping the benefits from your health journey that you should be. If you're tired of feeling burnt out and starting and stopping new fitness programs, this episode may help you find a solution!

Show Highlights:

Setting intentional rhythms and routines for 2021
The mistake that leads to burnout and metabolic issues
Why only believing in high-intensity cardio is a mistake
Robin analyzes red flags in a workout routine
The ripple effect that happens when you don’t listen to your body
Why it’s important to choose a sustainable program
Why you should avoid overcommitting yourself
The benefits of Pilates

Links:

Episode 41

Pilates Strong: 5-Day Pilates Challenge

41: Creating Intentional Rhythms & Routines for the New Year Dec 31, 2020

Trying to reach big and flashy goals can be intimidating, especially as we head into a new year that still has a lot of uncertainties. In this upcoming year, we have an opportunity to let go of that need for control and allow ourselves to find peace in the areas of life we can control.

In today’s episode, Robin shares how to integrate new rhythms and routines into your daily life to make them a habit. She also discusses how you can set little goals in your day-to-day life without putting pressure on yourself.

Join Robin in this episode to learn more about her new guide to create a life that works for you by integrating components of a healthy, balanced life.

You can also print out the free guide in the show notes to help you walk through setting these intentions in 2021.

Show Highlights:

How to take what we’ve learned this past year and have a fresh start
Setting intentional rhythms and routines for the new year
How setting small goals will support you in building new habits
The importance of reflecting on habits that did and didn’t work
How to regulate the different categories of health
Ways to prioritize your health on a daily basis
The importance of establishing your why
Robin shares the rhythms and routines she’s integrating into her life
Why visualization is important
What makes your calendar key to building your new life
Why you should always choose grace over guilt
Robin provides an overview of the Intentional Rhythms + Routines Guide
Why you need to get out your calendar and input your new rhythms for the new year

Links:

FREE 5-Day Pilates Strong Challenge

Intentional Rhythms + Routines Guide

40: How I Overcame Paralyzing Anxiety Nov 18, 2020

Many of us struggle with the fear of the unknown. The anticipation of what would happen can often be daunting, and for those with anxiety, debilitating. Anxiety can often lead you into a spiral that you don’t know how to escape and while you may feel alone in this experience, you’re not.

Today, Robin talks about her experience with anxiety and how she overcame it. She shares logical and easily applicable tactics to help you take control of your anxiety. If you want to learn how you can distance yourself from paralyzing thoughts, join Robin in today’s conversation.

Show Highlights:

Robin shares what her experience with anxiety has looked like
Adjustments Robin made to overcome anxiety
How cutting out caffeine helped Robin calm thoughts
How alcohol can impact anxious thoughts
Making intentional diet shifts
Why you should start prioritizing sleep
Being proactive in day-to-day practices
How Pilates heightens awareness and creates calmness
The power of prayer
The benefits of counseling and cognitive behavioral therapy
Tactics to communicate anxiety

Robin's favorite verses on anxiety are Philippians 4:6-7, and she hopes that it provides you with a calming peace, as well.

Links:

5-day Pilates Strong challenge

Creating Healthy Routines Workshop

39: Kate Torgersen: Helping Busy Mothers, New Career Paths + Finding Your Healthiest Self Nov 11, 2020

Being a working mom comes with an array of unique challenges. Breastfeeding on its own can be demanding, but mixing it with working-parent life can be a recipe for stress.

Today’s guest, Kate Torgersen, knows exactly what this struggle is like, and that’s why she created Milk Stork. Milk Stork was birthed from Kate’s own working-parent struggles and she now uses it to help other working moms who are committed to breastfeeding. In this episode she shares what it’s like for her to be a working mom, the challenges she’s faced this year, and tangible tips to make stress more manageable.

Show Highlights:

Robin shares how she discovered Milk Stork
How Milk Stork was born
What Kate’s current season of life looks like
Kate shares what a typical day in her life currently looks like
How to protect your time and set boundaries
How Kate transitioned from being an archeologist to an entrepreneur
The way challenges shift throughout parenthood
What chores Kate doesn’t do and how she balances them
Getting help navigating children’s education
What inspired Kate to intermittent fast and how it benefits her lifestyle
Navigating your health and getting back in shape after having a baby
What 2020 taught Kate about stress
Finding healthy new rituals
Rapid-fire session
Why meditation is important to find what you need

Links:

FREE 5-day Pilates Strong Challenge

Intro to Intermittent Fasting

The Obesity Code by Dr. Jason Fung and Brian Nishii

Dyson Cordless Vacuum

Contact Kate:

Milk Stork

Instagram - Milk Stork

Instagram - milkstorkmama

Facebook - Milk Stork

LinkedIn - Milk Stork

38: Redefining Wellness on Your Own Terms with Robyn Downs Oct 28, 2020

With each day comes a new array of things to do, choices to make, and blessings to count. Today’s guest, Robyn Downs shares how she’s become “brilliant at the basics” and applied her systems to organize and prioritize her life.

Robin Long and Robyn Downs discuss the benefits of “exercise snacking”, the inspiration for Robyn’s new book, and overcoming the pressure of the fitness and wellness industry. Join Robin in this episode full of tangible and tasty tips that you can apply to your daily practices.

Show Highlights:

Robyn shares a snapshot of her life and what her current season looks like
What a day in the life looks like for Robyn
What is exercise snacking and its benefits
How Robyn had to shift her mental approach to wellness
Robyn shares how she practices the 80/20 rule in her life
How to make anchors of priorities and knowing when to stay no
How to limit unnecessary decisions
Robyn shares how she creates her daily menu
How Robyn and her husband manage childcare
Why you shouldn’t try to take everything on alone
How the wellness industry has put pressure on body image
Rapid-fire question session with Robyn

Links:

The Pilates Strength + Stress Relief Link

Contact Robyn:

Robyn’s Website

Instagram: @realfoodwholelife

Feel Good Effect Podcast

The Feel Good Effect: Reclaim Your Wellness by Finding Small Shifts that Create Big Change by Robyn Conley Downs

Resources:

Counter+ Overnight Resurfacing Peel from BEAUTYCOUNTER

PLUMPING SERUM from Primally Pure

Unlocking Us with Brené Brown Podcast

Good Life Project Podcast

Good Ancestor Podcast

37: Lessons Learned During a Pandemic Oct 21, 2020

As the world has slowed down over quarantine, we’ve all learned plenty of lessons. Whether those have to do with appreciation, relationships, time management, or health, it’s likely you’ve discovered things about your day-to-day life that you didn’t know before. In this episode, Robin shares a few of the top lessons she’s learned during quarantine. She shares ways she’s learned to manage her daily consumption of information, the importance of prioritizing your immune health, and how she’s gained a new appreciation for the little things. Join Robin in this episode to learn more about the lessons she’s learned and how they can help you.

Show Highlights:

How the pandemic has highlighted the gift of digital connection
How the online sisterhood has allowed for support and connection for women
What makes the little things the big things
How Robin prioritizes the little things in day-to-day life
Why who we listen to and what we consume on a daily basis matters
How to be mindful about what information you fill yourself with
The importance of good health and strong immune systems
How you can take control of strengthening your body and boosting your wellness
Why now is the time to take your health into your own hands
The value and importance of rhythm and routines
Why exercise is now more important than ever
A brief update on Robin’s gardening experience

Links:

Creating Healthy Routines Workshop

36: Does Pilates Work? Real Women, Real Stories Sep 16, 2020

In this special episode, Robin features stories from Sisterhood members as they share what brought them to the Sisterhood and the abundance of goodness it has brought to their lives.

Silvia, Emily, Jamie, Julie, Dana, Bryony, and Lauren all have unique stories and perspectives on what the Sisterhood has done for them. All innately relatable, they discuss the dietary restraints, workout pushbacks, and mental strains they were experiencing before the Sisterhood, but how joining in the discipline of Pilates has empowered them not only on the mat, but off the mat too.

Join Robin in this special episode to hear more about what the Sisterhood has offered so many inspiring women and what it can do for you.

Show Highlights:

Silvia shares how the sisterhood has been the greatest form of self-care for her
The shift to a "grace over guilt" mentality has changed Silvia’s life and she discusses what that’s meant for her
Emily talks about how The Balanced Life has centered her day-to-day life
Jamie talks about her story of high-impact training, the pain it caused her and how Pilates has changed that for her
Julie shares how Pilates has helped her be more present off the mat
Dana discusses how her “all or nothing” mentality was holding her back and how the Sisterhood community helped her build strength physically and mentally
Bryony shares how Pilates has transformed her life through creating body awareness and improving her relationship with herself
Lauren dealt with years of chronic pain but learned how to heal that pain through consistency with Pilates
Past struggles intimidated Lauren when the Sisterhood was launched but she shares how Robin’s philosophies helped her overcome her fear and why it’s the best decision she’s ever made

Links:

Sign Up for Pilates Strong: A 5-day Pilates Challenge

Visit The Balanced Life Follow The Balanced Life on Instagram

35: The Power of Pilates and How You Can Use It to Change Your Life Aug 26, 2020

Unlike many other forms of exercise, Pilates can be relaxing, quick, and bring fast results. Pilates is a unique type of exercise that is not only powerful, but can reshape your body, how you think, and your relationship with exercise. In this episode, Robin shares how Pilates has helped change her life and how you can use it to change yours. She discusses the various ways Pilates has shifted her day-to-day life off the mat and helped her to manage stress. Join Robin in this episode to learn how you can see incredible results in a way that you can’t with anything else and how you can use Pilates to restore and maintain physical and mental health.

Show Highlights:

The ripple effect Pilates has off the mat into day-to-day life
When Robin first discovered Pilates
How quickly Robin saw results and how Pilates changed her life
Pilates helps reshape and build muscles quickly
What Pilates does to improves energy and boost mood
A brief history of Pilates
Pilates helps to counteract the stress of daily life
Why Robin’s passionate about bringing Pilates to everyone
How Pilates can change your relationship with exercise

Links:

The Balanced Life - Instagram

Book:

Caged Lion: Joseph Pilates & His Legacy by John Howard Steel

34: Common Misconceptions about Pilates Aug 12, 2020

When it comes to working out, we all have preconceived notions that may not be entirely true. In today’s episode, Robin breaks down the most common misconceptions people have about Pilates and reveals the truth behind these notions. She discusses the difference between yoga and Pilates, why Pilates has no physical or gender restraints, and why your Pilates workout should never be “easy”. Whether Pilates is something you already actively practice, or you simply want to learn more, this episode is packed full of juicy information for everyone.

Show Highlights:

Flexibility is not necessary to do Pilates
Pilates shouldn’t be easy
Pilates requires a whole new level of work and control that should feel gentle, but not easy
You do not need fancy equipment to do Pilates
Pilates and Yoga are not the same things
Pilates is not gender-specific, it’s good for everyone

Links:

The Balanced Life Reformer Program

Download Your 2020 Mid-Year Vision Guide Here

33: 2020 Goals? It’s Time to Reset and Start Fresh Jul 09, 2020

While 2020 has brought an array of unanticipated events, we still have the power to harness our visions and direct where we are at the end of the year. In today’s episode, Robin shares her 2020 vision guide and walks us through how to reset and reevaluate our end-of-the-year goals. Taking time to reflect on our values and have compassion for ourselves as we journey through this season is going to be crucial for all of us. Despite facing unconventional times, the power to create the life you want is still yours. Join Robin Long in this episode to learn more about how you can reset your goals and shift your habits to achieve the results you want.

Show Highlights:

2020 has thrown us more loops than we anticipated but good things have been revealing themselves as we lean into the new “normal”
Current life circumstances have put us in a position of uncertainty, but we can come out of this thriving, well, and achieving our goals
Creating values and intentions can help you live out the Mid-year vision we set for ourselves
Now is a time for compassion for ourselves and we may need time to reset our intentions
Take time to reflect on habits that did and didn’t work well over the past 6 months and set clear goals on how you want to shift those habits for the rest of the year
Robin reviews her 2020 vision guide and shares actionable steps on how you can make your vision a reality
It’s important to identify why taking care of your health matters to you

Links:

The Balanced Life - Instagram

32: Biggest Mistakes I’ve Made That Held Me Back from Being the Healthiest Version of Myself Jun 17, 2020

When it comes to our health, we all have beliefs that may be holding us back from being the healthiest versions of ourselves. Sometimes we have to learn from those mistakes to grow, but sometimes we get an outside perspective so that we don’t have to make the same mistakes.

Today, Robin Long shares the biggest mistakes she’s made in her fitness journey that held her back from being the healthiest version of herself. In this episode, she discusses many beliefs she had that proved to not only be untrue, but detrimental to her growth. She also shares the importance of nourishing your body and how to positively connect with your body to improve your physical and mental health.

Show Highlights:

One of the biggest mistakes you can make is thinking that eating less means being healthy
Restraining yourself from eating can lead to an unhealthy mindset
Working out more is not always the healthiest option
Counting calories is not a basic measure of what’s healthy and believing this can be detrimental to your health
Focusing on nutritional value and how food makes you feel is more important than the calorie count
Expecting quick results and quitting when they don’t work immediately is a mistake
Seeing results and change takes time and consistency
Overlooking the importance of mental and emotional health is a common mistake when looking at health
If your workout goals are making you miserable and putting extreme pressure on you, it’s important to take a step back and re-evaluate your approach
Looking at your body only as something to improve can lead to disconnect and a negative relationship with your body

Links:

31: Tina Lifford: Self-Talk, Well-Being, and How Our Thoughts Affect Our Lives Jun 10, 2020

When we think fitness, we tend to jump to workouts and diets, but mental health is a major and important aspect of fitness. Having a healthy relationship with our thoughts and patterns is the most fundamental step to creating a happier and sustainable lifestyle.

Today's guest, Tina Lifford, is not only a critically acclaimed Hollywood actress from Parenthood and Queen Sugar but is also the CEO of the Inner-Fitness Project. The Inner-Fitness Project gives people the strategies and tools they need in order to properly self-reflect and create awareness within themselves.

Join Robin in this fascinating episode to learn more about how to interrupt old thought patterns and exercise your internal choices.

Show Highlights:

Who is Tina Lifford and what it looks like to find your identity
What a typical day looks like for Tina Lifford
Maintaining habits when traveling
Incorporating movement into daily life that fits your personal preferences
Deepening awareness of your thoughts and how you can challenge your thinking
How to control your thinking and actions through the journey of engaging with ideas
How to dismantle old beliefs and establish a new way of thinking
The importance of recognizing how thoughts manifest and how to let go of thoughts that are not serving you
Creating awareness for past experiences in order to manage sabotaging cycles
Creating strategies to interrupt old patterns and engage with them in a way that will create healthier patterns
What is an inner-fitness workout and how to practically make change

Links:

The Balanced Life Instagram

The Balanced Life Online

Contact Tina:

Tina’s Website

Tina’s Instagram

Tina’s Book: The Little Book of Big Lies

We have created a promotional code for The Balanced Life community. If they enter "BalancedLife" at checkout they will get $10 off any of our workout classes for 2020. https://www.tinalifford.com/shop

30: A Recipe for Burnout - and How You Can Avoid It May 20, 2020

While many of us are currently staying home and being forced to slow down, it isn’t going to last forever. Learning how to avoid the “go-go-go” in our daily lives is vital to avoid burnout. We’re conditioned to think that more is better, but sometimes it comes at the expense of our health.

Today, Robin Long shares how we can prevent reaching this place of burnout and jeopardizing our health and goals. There is an array of simple and achievable habits we can practice in our day-to-day lives in order to build strength and reduce stress without burning ourselves out. Join Robin in this conversation to learn more about how you can optimize your wellness, increase productivity, and avoid burnout.

Show Highlights:

Self-quarantine has provided an opportunity for life to shift and change our rhythm
What does it mean to have a “go-go-go lifestyle” and how can we slow down
Having a go-go-go lifestyle can have mental and physical consequences
Learning to listen to our bodies can help avoid burnout
There are many ways we can learn to tune into our bodies and honor our needs
There are various different aspects to health and fitness outside of diet and exercise that impact our well-being. Paying attention to those factors (sleep, environment, stress levels, etc.) can help prevent burnout.
More is not always better. Sometimes what we’re conditioned to believe is “better” isn’t always what’s best for our bodies
Pilates is a great low-impact alternative to high-intensity workouts

Links:

L'Oreal's Voluminous Mascara

29: Laura Tremaine: Beyond the Highlight Reel + The Power of Pilates May 06, 2020

It's the deeper conversations that bring much of the richness to life. Unfortunately, many of us aren't getting to the deeper layers within ourselves because we're too busy trying to keep up, do all the right things, and get everything done. So we end up becoming more superficial, more anxious, and less content, with very little balance in our lives.

Today, we're taking a peek behind the scenes in the life of Laura Tremaine. Laura brings a great deal of depth to the online space, with her honest conversations about the real things in life that truly matter. In today's episode, she talks about her life, about juggling motherhood and working, and she discusses her experience with and her passion for Pilates. Be sure to tune in, to hear our frank and sincere conversation with Laura.

Laura is a writer, podcaster, wife, and mom living in Los Angeles. She's always been a seeker, searching for a connection with others, and also with herself. Over the years, she has been growing and transforming. She has gone from blogging (back in the mommy-blog days when her kids were still tiny) to share on social media, to launching her podcast, called 10 Things To Tell You. At the moment, Laura is busy writing a book. Join us today, to hear her story.

Show highlights:

Laura discusses where she is currently at.
Laura is in a season of writing a book, based on the things she's doing.
Keeping up is an impossible goal.
We need to pause, re-evaluate, and go deeper.
Laura started her blog ten years ago with the hope of writing a book one day.
A typical week in Laura's life.
Laura does all the self-help things because they work!
Laura explains why life changed for the better once both her kids were in school.
It's hard to be present when you're feeling depleted.
Laura shares her top priorities.
Life is all about giving and taking.
Giving your kids a healthy view of you, as a working parent.
Laura talks about her relationship with her body.
Pilates is all about the mind/body connection.
Laura experienced an enormous shift in her spirit from doing Pilates.

Links and resources:

Robin on Instagram - @the balanced life

Laura on Instagram - @laura.tremaine

Laura's Website

10 Things To Tell You

The Miracle Morning

Bonus: TBL Team: This is How We Work from Home May 01, 2020

Are you also working from home now? If so, how have you been coping with the change? There are so many people working unexpectedly from home at the moment, so today, we decided to create a fun, bonus episode for you, to talk about what it’s like to work from home in the longer-term. Because staying at home can be awesome, but it’s not without its challenges. Listen in today, to hear what Becky, Elizabeth, Jaclyn, Martha, Jordin, and Susan have to share.

At The Balanced Life, we work as a remote team, and we have some of the members of the team here today, at the recording of this episode. We have all been working remotely for at least a year, and we’re all used to connecting with our co-workers digitally. So we thought it would be a fun idea to bring us all together today, to talk about what we have learned from working at home for the last few years. Stay tuned to hear about our lessons learned from working at home.

Show highlights:

Feeling healthy, balanced, and productive is very important when working from home.
Priorities are vital.
Setting up a routine, structures, and communications from home.
Planning for productivity.
Defining your workspace.
Creating healthy work boundaries.
Keeping to a routine of healthy eating.
Some practical tools to help teams working from home.

Links and resources:

Asana

Slack

Zoom

28: Balancing Work, Kids, and Self-Care Apr 22, 2020

Are you coping with working at home and taking care of your kids? And are you finding the time to practice some self-care as well? We all find ourselves in different situations right now. Although there are a lot of similarities with what we’re experiencing, there are a lot of differences too. Some of us have four kids at home, while others don’t have any children. And many of us are working from home now, while others might not be working at all. Today’s episode is both personal and practical. Robin shares the shifts that she and her family have made to thrive in this unique and unprecedented season.

Robin gives us a peek behind the scenes and talks about what her day-to-day life is looking like right now. She shares some practical tips for managing your kids while working at home, and she also discusses self-care and friendships. Be sure to listen in today, to find out how Robin is managing to juggle her work, her kids, her marriage, her friends, and also finding the time for some self-care while being at home twenty-four hours a day.

Show Highlights:

Robin hopes to inspire you today, and help you figure out how to juggle all the different aspects of your life.
Robin explains what The Balanced Life Sisterhood is all about.
Robin has been working remotely for more than five years now, and currently, her entire team is remote so they have developed some very effective systems for working from home.
There’s no nanny for now.
Time-blocking has now become more important than ever.
Sneaking in some work-hours, in the mornings.
Working in the evenings is not good for your health and well-being, however, you might have to make some exceptions right now.
Screen-time rules for Robin’s kids have lightened up for now.
You need to be very clear about your priorities.
Communication is key with remote work.
Getting dressed in the mornings helps Robin to feel productive.
Home-schooling is a different experience for everyone.
As parents, you need to have some structure in your day.
Let things fall as they will, and then adjust them as you go along.
It’s not easy to make time for yourself now, but it is possible. Robin has created a free online class about this, called Creating Healthy Routines. How To Care For Yourself When You’re Short On Time and Energy.
What self-care really is all about.
Focusing on gratitude throughout the day can change your life.
How Robin’s 15-minute workouts are carrying her through the day.
Robin has not watched the news at all in the last four weeks. This does not mean that she’s uninformed, however.
Remember to drink water, check-in with your body, and relax throughout the day.
Little things are big things right now.
Friendships have gone digital for now.

Links and Resources:

Sign up for the free webinar: Creating Healthy Routines

Join The Balanced Life Sisterhood

27: Creating Your Optimal Health Routine with April Perry Apr 08, 2020

We often overcomplicate exercise and eating healthy, but finding a balanced routine that benefits and compliments your individual needs doesn’t have to be difficult. In this conversation, April Perry interviews Robin Long on how to create an optimal health routine and integrating habits that honor your season of life.

Robin discusses how to build strength in all areas of life by using small wins to motivate and build confidence, as well as many other tips you can implement into your own daily routine. Join Robin and April in this enlightening and motivating conversation!

Show Highlights:

Creating an optimal health routine that’s reflective of personal needs
How to re-center when life throws you off balance and the many factors of finding a healthy routine
Being conscious of your tell-tale signs of being off balance
Integrating small steps to add more movement into your day
How to establish maintainable habits and challenge yourself without getting discouraged
Why Pilates so effective and beneficial for the body
How to get started doing 15 minutes of Pilates a day
Results and benefits you’ll see from incorporating physical activity in your life
Learning to have a healthy relationship with food and nourishing your body

Links:

The Balanced Life’s Instagram

Strength + Stress Relief Challenge

26: Hitha Palepu: Resetting Expectations & Cultivating Your Village Mar 25, 2020

When juggling life, parenthood, and a career, it’s easy to get overwhelmed by daily tasks, media, and self-expectations.

In today’s interview with Hitha Palepu, a mother, blogger, entrepreneur, and author, she shares how she finds balance in her daily tasks through establishing productive morning habits, resetting self-expectations, and consuming media without letting it control her emotions.

She also discusses what it means to be an active angel investor and how you can get involved. Join Robin Long in this inspiring conversation to unpack more of Hitha’s approach to living a fulfilling life.

Show Highlights:

Snapshot of who Hitha is and what her current season of life looks like
A day in the life of Hitha and her tips to have a productive morning
How to have a more graceful and gentle approach with your self-compassion
Learning where to draw the line on daily priorities
Tips to stay present in the moment
Saying no to things that don’t align with priorities
Pursuing becoming an angel investor and how to get started
How Hitha’s approach to blogging brought her traction and amplified her voice
How to maintain hope and positivity when consuming media
Taking time for self-care and reflection in moments of overwhelm
A rapid-fire session of Hitha’s favorite go-to’s and resources

Links:

The Balanced Life - Instagram

The Balanced Life - Website

5-Day Pilates Jumpstart

Contact Hitha:

Resources:

Wander Beauty - Do Not Disturb Overnight Repair Concentrate

iFundWomen

Jessica Yellin Instagram

25: Do the Things You Need to Do Mar 16, 2020

Being your healthiest, happiest, and strongest self doesn’t have to be complicated. When approaching our goals, we often look at what we want as “too big” before we even break it down into little steps. Truth is, we don’t have to make huge life shifts in order to feel the way we want to.

In today’s episode, Robin Long discusses how you can do the things you need to do in order to feel the way you want to in a simple and applicable way. Join Robin in this episode to learn how you can break down your goals to feel the way you want every day!

Show Highlights:

The Balanced Life Sisterhood approach and the benefits of getting involved
How to change a negative mindset to achieve the feelings you want
Finding the motivation to take time to feel the way you want
How to take steps to identify with the feelings you’re striving for

Links:

Learn more about The Balanced Life Sisterhood:

https://thebalancedlifeonline.com/balanced-life-sisterhood

24: Simple Hacks to Make It Easy to Stick to Your Workouts Feb 26, 2020

Whether it’s a busy, stressful, light, or slow season of life for you, we all have things we’re juggling. Often times, our relationship with food and fitness are the first things to take a hit when trying to balance everything we have on our plates.

In this episode, Robin Long shares her top tips to help you stay consistent and relieve the pressure of perfectionism. Robin talks about being realistic with your goals in a way that will set you up for success. Join Robin in this motivating episode to learn more about how you can build consistency and accountability into your day-to-day life.

Show Highlights:

We all deal with stress and it directly impacts our relationship with food and exercise
Getting rid of obstacles and excuses that keep us from prioritizing workouts
Creating small goals and being realistic about your current season
Setting yourself up for small wins to build confidence and consistency
Different ways to build accountability and support into your daily life

Links:

Follow us on Instagram

The Balanced Life Website

Free Pilates Strength and Stress Relief Challenge:

Join now!

23: Kat Harris: Managing Anxiety, Being Vulnerable, and Pursuing Friendships Feb 12, 2020

What’s meant to be will always find you, with a lot of hard work, effort, and showing up. When it comes to finding your career, friends, or romance, sometimes you have to take initiative and put yourself out there.

Kat Harris, full-time photographer and founder of the Refined Woman, is the poster-child for this philosophy. In this conversation with Robin Long, she shares how showing up in uncertainty has not only helped her find her purpose and career but built a community of friends and changed her dating life. If you want more insight on how you can show up in your own life to create a life that reflects your goals and passions, tune into this juicy interview.

Show Highlights:

What Kat Harris does and what her current season of life looks like
How Kat tapped into her creativity and became a photographer
Jumping full force into trying new things to find your purpose
A day in the life of Kat Harris
Reaching a point of burnout and what it looks like to restructure your life to support your goals without the unnecessary stress
The importance of having a supportive community and setting healthy boundaries
Identifying fear and using truth statements to combat it
What activates anxiety and strategies to overcome it
Being vulnerable to build friendships and community
Changing limiting beliefs and negative narratives about dating
Taking the steps to get what you want out of a romantic relationship
A rapid-fire session of Kat’s go-to’s and favorite products

Links:

https://www.instagram.com/thebalancedlife/?hl=en

5 Day Jumpstart:

Laluset Hyaluronic Acid Cream

Resources:

The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child's Developing Mind

Contact Kat:

The Refined Woman on Instagram

https://www.therefinedwoman.com

The Refined Collective Podcast

6 Tips to Activate Your Dating Life

22: You Can’t Change Your Habits Until You Change THIS! Jan 29, 2020

Whether setting goals is your best friend or worst enemy, we all have ambitions and aspirations for the type of person we want to be. The only thing that has to change in order for us to reach those goals, is ourselves.

Our identity has a major influence on the choices and actions we make in day-to-day life, so what if we just started perceiving ourselves as if we were already the person we want to be?

Sounds a lot easier said than done, but in this episode, Robin Long unveils practical and tangible steps to shift your self-perception and step into the life you’ve always wanted.

Show Highlights:

How your identity influences your habits
Overcoming your self-perception to reach fitness goals
Steps to get rid of habits that aren’t self-serving
The benefits of incorporating affirmations into your daily practice
Making small changes that reflect the life you truly want
How to shift your self-narrative

Links:

https://thebalancedlifeonline.com/episode20/

2020 Vision Guide:

Balanced Life Sisterhood Sign-up:

https://thebalancedlifeonline.com/sisterhood-signin/

5 Day Jumpstart:

Resources:

Jim Fortin Podcast: https://www.jimfortin.com/podcast/

Atomic Habits by James Clear

21: Shunta Grant: What Does Your Best Look Like Today Jan 15, 2020

We often feel limited to follow one dream, one lifestyle, or one career path, but Shunta Grant is a vibrant example of why that doesn’t have to be the case. As Shunta likes to say, she wears many shoes, and she wears them well!

Shunta is a mother, business owner, host of the Business and Joy podcast, and still manages to fit life between it all. In this episode, she shares how she’s structured her day-to-day life in a way that rejuvenates and fulfills her purpose as opposed to burning her out. She also shares the importance of self-awareness and how to establish a schedule that supports your priorities.

Join Robin Long in this insightful and warming conversation.

Show Highlights:

Who is Shunta and the many shoes she wears
A typical week in the life of Shunta
How to prioritize work and create your own schedule
Setting boundaries in a corporate setting
How to be intentional with daily tasks (like grocery shopping)
Prioritizing relationships, purpose, and profits
Things Shunta has had to let go of in order to honor her priorities
Saying no to things that don’t support your vision
Building confidence in a way that isn’t reliant on others validation
Getting freedom from guilt by building self-awareness
How to start and end your day in a rejuvenating and peaceful way
Rapid Fire Question Session
Creating a clear vision for your life

Links:

Instagram: @thebalancedlife

5 Day Jumpstart:

https://www.becauseofzoe.com

Contact Shunta:

https://www.instagram.com/shuntagrant/?hl=en

https://shuntagrant.com

Resources:

Daily Plan Notepads

Sephora Truth Serum

20: 2020 Vision Guide: How to Create Your Healthiest & Most Fulfilling Year Yet Jan 02, 2020

Looking towards a new year has us all evaluating where we were last year, where we are now, where we want to be, but most importantly, how we’re going to get there.

Today, Robin Long shares her vision for the 2020 season of The Balanced Life, her evaluation process for moving forward, and how you can use her guide to create a clear vision for yourself in 2020. Robin talks about how to use self-reflection as a tool for growth and the importance of taking time to set yourself up for success.

Tune into this exciting and reflective episode to follow Robin into this upcoming year with a clear, and healthy vision.

Show Highlights:

Robin’s vision for this seasons podcast
Getting rid of the notion that women do it all
What Robin discovered and is shifting throughout the progression of her podcast
How to create a clear vision for 2020
What the vision guide is not
The importance of self-reflection
Taking time to dream up the healthiest version of you
Establishing habits you want to build and break in 2020
Focusing on your why
How to show up for yourself and others

Links:

https://www.instagram.com/thebalancedlife/?hl=en

5 Day Jumpstart:

Free 2020 Vision Guide: https://thebalancedlifeonline.com/2020-vision-guide-opt-in/

19: Q&A with my Husband: Marriage, Health & Family Balance Oct 09, 2019

This week’s interview is with highly anticipated and requested guest, Matt Long. Matt Long is husband and other half to Robin’s balanced life. In this episode, Matt and Robin share how they balance health, marriage, and kids during this season of life.

They discuss roles they’ve had to take on, along with how they make gradual changes in order to support their family’s needs. Join this dynamic duo in this authentic conversation about how to lean into current seasons, along with how to make conscious choices to support and encourage your partner through the good, bad and the ugly.

Show Highlights:

What Robin’s life looked like before Matt and how he’s impacted her self-perception
Where Matt was in life when he met Robin and how running became a bonding experience
Navigating lifestyle differences and taking initiative to live a healthier lifestyle
Integrating nourishing recipes that are still flavorful into your diet
Managing individual dietary and allergy restrictions as a family
How to work through lifestyle shifts with your partner harmoniously
Matt’s relationship with Pilates and the role exercise plays in his life
How Matt and Robin integrate exercise into their busy schedule
What to do when your partner isn’t being supportive in health changes
Things Matt doesn’t do in this current season of life
What Robin and Matt say no to as a family
Managing postpartum season and the importance of having support
Avoiding self-pity in order to be as supportive and encouraging as possible
Making a mindset shift to show up with more energy for your family

Links:

Instagram: @thebalancedlife

5 Day Jumpstart:

https://thebalancedlifeonline.com/balanced-life-sisterhood/

Enrollment for the Sisterhood:

18: Natalie Taylor: Focusing on your Core Values While Creating Margin and Slowing Down Sep 25, 2019

Finances play a huge role in our day-to-day life and where we choose to focus our money is important. Today’s guest, Natalie Taylor, is a financial planner who emphasizes how to spend money and live life in a way that aligns with your core values. Natalie shares how she transitioned from life in corporate to work from home, the struggles that can often accompany those transitions, and the fulfillment she’s found in her journey. She also talks about how to build margins into your day in order to be efficient and effective but in a way that gives you space to slow down. Join Robin Long in this interview to learn more about Natalie’s story and how you can create a life that aligns with your values.

Show Highlights:

Who is Natalie and what does she do
Natalie’s corporate career and how she transitioned to where she is now
Creating a life that aligns with your core values
Working through transitional seasons and the role of finances
What Natalie’s daily life in corporate looked like versus now
The importance of margins and having space to rest
Tips to maintain margins and build rhythm into your day
What “adult swim” is and how Natalie implements it into her parenting
The difficulties of transitioning from full-time child care to being the predominant caregiver
Natalie’s health journey and the role exercise plays in her life
How Natalie uses her gifts to help people think and feel differently about money
Things Natalie doesn’t do in this season
A rapid-fire session of Natalie’s favorites and go-to products
How to find your own unique sense of balance

Links:

Instagram: @thebalancedlife

5 Day Jumpstart:

https://thebalancedlifeonline.com/balanced-life-sisterhood/

Enrollment for the Sisterhood:

Contact Natalie:

Instagram: @Natalieanntaylormoney

https://www.natalieanntaylor.com

Products and Resources Mentioned:

https://www.headspace.com/headspace-meditation-app

https://www.clinique.com/product/1599/6077/makeup/foundations/superpowder-double-face-makeup?gclsrc=aw.ds&&gclid=CjwKCAjwq4fsBRBnEiwANTahcLArUQfaqm1fokYVsNA6P-kALDJPp_KyVynNCRJLc27eMD0FwjtOrxoCtN0QAvD_BwE

17: Jesse Coulter: Loving Your Job, Not Shopping for 6 Months, and Cap'n Crunch for Dinner Sep 18, 2019

Jesse Coulter is an Austin local, mom, wife, lifestyle blogger, and works in Marketing for IBM. Jesse shares how she juggles all the different aspects of her life, along with tips and strategies you can implement in your own busy schedule. Jesse also shares the struggles with marriage, finances, and burnout that often accompany chaotic seasons. This raw, honest, and vulnerable interview with Jesse and your host, Robin Long, has a little bit of something for everyone.

Show Highlights:

Ways to set yourself up for success during busy weeks
What Jesse’s career looks like and how it’s evolved over the years
A day in the life of Jesse
How Jesse finds time to write for her blog
The biggest challenges with work/life balance
Managing mornings and evenings as a parent
Prioritizing marriage during busy seasons and defining responsibilities with your spouse
The struggle with staying home or going back to work after having kids
Prioritizing family and leaning into building a career
Ways to manage spending and savings
Areas of life Jesse has had to let go of
How self-care and exercise play a part in Jesse’s life
Dealing with burnout
Jesse’s strengths and how she thrives in a fast-paced environment
Rapid-fire session of Jesse’s favorite products and resources
The importance of remembering who you are and connecting with yourself

Links:

Instagram: @thebalancedlife

5 Day Jumpstart:

https://thebalancedlifeonline.com/mind-body-pilates-challenge/

Mind, Body, Pilates Challenge:

Contact Jesse:

Instagram: @Jessecoulter

http://www.jessecoulter.net

Resources and Products Mentioned:

https://www.mint.com

Dermalogica Replenish Oil

Oz Naturals Vitamin C Serum

Posts from Jesse's blog on budgeting + no shopping challenge

Dave Ramsey’s Financial Peace University

16: Dorena Williamson: Leaning Into Seasons of Change, Pursuing Solitude, and Always Learning Sep 11, 2019

It’s important for us to find unique, and interesting ways to bring awareness of relevant topics to our children. Today’s guest, Dorena Williamson, has published a collection of colorful, and beautifully diverse children’s books to empower and educate today’s youth.

Not only is Dorena a passionate author, but she is a stylist, mother, and the wife of a Pastor in Nashville. Dorena juggles many hats, as well as her own health and spirituality.

In this episode, Dorena shares more of her journey of accepting seasons and how to embrace being in the moment. Join Robin Long in this encouraging and powerful episode to bring more joy to your day.

Show Highlights:

Robin’s updated morning routine
Who is Dorena Williamson and the many hats she wears
What a typical day in the life of Dorena looks like
An overview of Dorena’s books and her unique approach to writing
How to commit to priorities and the beauty of actively engaging with others
Areas of life Dorena doesn’t prioritize and accepting your current season
Leaning into seasons and embracing the major life shifts
Navigating the desire to go back to the past and being in the moment
Dorena’s strengths and how she manages to juggle so many hats
Practical self-care tips and Dorena’s exercise regimen
The power of solitude
A rapid-fire session of Dorena’s favorite products and resources
Embracing your natural beauty and letting your inner beauty shine

Links:

Instagram: @thebalancedlife

5 Day Jumpstart:

https://thebalancedlifeonline.com/mind-body-pilates-challenge/

Mind, Body, Pilates Challenge:

Contact Dorena:

https://www.dorenawilliamson.com

Instagram: @Dorenawilliamson

Twitter: @Dorenawill

Faacebook: Dorena Williamson

Products and Resources Mentioned:

Bella Curls Coconut Whipped Leave In Conditioner

15: Laura Whitaker: Building a Career, Raising a Family and Doing Small Things with Great Love Sep 04, 2019

This week’s extra special and inspiring guest is Laura Whitaker. Laura Whitaker has been the executive director of Extra Special People since the age of 19 and has since taken on new roles as a mother and wife.

In this wisdom packed episode, Laura shares how her career has evolved and the many tidbits of knowledge she’s acquired throughout her journey. You won’t want to miss this conversation with your host, Robin Long, about developing emotional intelligence, living for small moments of love, along with tricks to make mornings with kids easier.

Show Highlights:

What Laura’s career and current season of life looks like
How Laura got involved with ESP and how it’s evolved
Having a mentorship mentality and surrounding yourself with uplifting people
Different seasons Laura has experienced throughout her career and redefining what her job means over the years
Mental practices to master putting on different hats
Being understanding of the capacities of others
How Laura balances friendships
How Laura utilizes her gifts of encouragement and marketing to motivate others
Things Laura doesn’t do in her daily life and the guilt of missing important moments
Laura’s current self-care regimen and what she does to prioritize her health
Dealing with burnout and shifting your mindset to positively impact others
The benefits of establishing a morning routine and meal prepping for the week
A rapid-fire session of Laura’s favorite products and resources
How to create a life that is unique and whole to you

Links:

Instagram: @thebalancedlife

5 Day Jumpstart:

https://thebalancedlifeonline.com/mind-body-pilates-challenge/

Mind, Body, Pilates Challenge:

Contact Laura:

https://www.hopesweethome.com

https://extraspecialpeople.com

https://javajoy.org

Resources and Products mentioned:

https://www.marcopolo.me

Amazon Echo Dot

Lululemon On the Fly Pants

14: Ask Me Anything: Marriage, Motherhood, and Pilates Aug 28, 2019

Today is an exciting and special solo episode with the host herself, Robin Long! Robin is a Pilates instructor, CEO of the Balanced life, and is passionate about helping women live their most authentic and fulfilling life.

In this solo episode, Robin covers every aspect of life from her morning routine to taking care of her children. She shares her journey of learning to connect with her body in a positive and healthy way, how counseling has boosted her confidence and her marriage, and how she sets boundaries on social media. To hear Robin’s life, health, and marriage advice tune into this episode of The Balanced Life.

Show Highlights:

How Robin got involved in Pilates and her career prior to being an instructor
How Pilates can help get over anxiety and how it changed Robin’s life
Robin’s family and how she met her husband
Making time for your spouse and maintaining a healthy relationship
How counseling has benefitted Robin’s marriage and created a support system for her
What Robin’s morning and night-time routine currently look like.
Handling private and public life on social media by setting boundaries
The last thing that made Robin cry and the outcome of the situation
Robin’s experience with nursing and how long she intends on doing it
Robin’s top parenting hacks
Learning to manage daily stress and how Robin’s faith has carried her through difficult situations
Quick and easy go-to meals
Scheduling workouts and integrating activity during pocket time
What it’s like behind the scenes of filming on the beach
Rapid-fire session of Robin’s favorite beauty and life go-to’s

Links:

Instagram: @thebalancedlife

Join the Free 10 Day Mind/Body Pilates Challenge:

https://thebalancedlifeonline.com/challenge

Products and Resources Mentioned:

Beauty Counter Moisturizer

Honest Beauty Extreme Length Lash

13: Tiffany Lee Bymaster: Setting Intentions, Protecting Passions and Asking for What You Want Aug 21, 2019

Lights, Camera, Action! This interview has it all, from the glitz to the glam, to the nitty-gritty details you want to know! Today’s guest, Tiffany Lee Bymaster, is a professional makeup artist, wardrobe stylist, business coach, and online mentor.

Tiffany has experience behind the camera and in front of it and uses her extensive knowledge to help other individuals grow their own business.

In this interview, Tiffany gets vulnerable about her career and health journey and the impact exercise has had on her life. She talks about dealing with burnout, how passion can sometimes be toxic, and not waiting for opportunities to come to you. Join Robin Long in this exciting, abundant episode for tangible advice you can apply to your own life and career.

Show Highlights:

Dealing with body image and breaking free from negative thought cycles
Tiffany’s career journey and how she got her online market started
What Tiffany’s freelancing career as a makeup artist looked like
Working through adrenal fatigue and creating a new reality for yourself
Burning yourself out and pushing your body too hard when you need a break
Healing from burnout and taking a new approach
What Tiffany’s daily schedule looks like and establishing a productive morning routine
Being unapologetic about living the life you want to
Emphasizing relationships and finding a way to incorporate fun into a busy schedule
Time blocking and mapping out your top 10 priorities for the week
Strategies to conquer tasks effectively and the value of time blocking
Asking for what you need and what you want
Things Tiffany outsources and why she stopped cooking
Defying the pressure of perfection
The roles exercise and health play in Tiffany’s life
Rapid Fire Session of Tiffany’s favorite go-to’s

Links:

Instagram: @thebalancedlife

5 Day Jumpstart:

Contact Tiffany:

http://coachglitter.com

Links:

Instagram: @thebalancedlife

5 Day Jumpstart:

Contact Tiffany:

http://coachglitter.com

Products and Resources Mentioned:

Deep Work by Cal Newport

12: Shruthi Parker: Finding Your True Passions, Navigating Friendships and Starting Each Day with Purpose Aug 14, 2019

We can all be our own worst critics, but sometimes we need someone else to give us a dose of Shruth. Shruthi Parker is a lifestyle blogger based in Austin, Texas who has an array of juicy life advice.

Shruthi shares how she discovered her passion for blogging and made it her full-time job, the importance of having a solid sense of self, and the beauty of acknowledging your current season of life. She shares how her different life experiences have shaped her and how she’s preparing for her next big life transition as a new mother. This episode has a little bit of wisdom for everyone, so you won’t want to miss out. Join Robin Long in this week’s interview on The Balanced Life.

Show Highlights:

What Shruthi’s career looks like and how she got into blogging
What goes into being an Uber driver and the life skills it builds
Treating your side hustle work as a full-time job from the beginning
Fighting for approval from family members and friends with a nontraditional job
Shruthi’s daily schedule and what she does weekly
How Shruthi determined when to bring on interns and the value they bring to her career
Shruthi’s current top priorities and how she balances her creativity
Finding time to nurture relationships during busy work seasons
How Shruthi is preparing and planning for being a new mother
Developing a solid sense of self and using that voice to establish a brand
Overcoming the pressure from outside sources and setting boundaries on social media
Aspects of life that have taken a back seat during this season of life
Dealing with the consist intensity of trying to balance it all
Refocusing each day and practicing self-care daily
Rapid fire session of Shruthi’s favorite products and resources
How to discover the path you should pursue

Links:

Instagram: @thebalancedlife

5 Day Jumpstart:

https://thehonestshruth.com

Contact Shruthi:

Instagram: @Thehonestshruth

Resources and Products Mentioned:

https://www.milkmakeup.com/blur-matte-setting-powder.html

https://jamieivey.com/category/podcast-2

https://www.barnesandnoble.com/w/baby-411-ari-brown-md/1114831396#/

11: Natalie Borton: Evening Routines, Opting Out of Diet Culture and Prioritizing Mental Health Aug 07, 2019

Today’s episode of The Balanced life tackles the struggles of finding childcare, establishing a nighttime routine, how to follow your hunger and the anti-diet movement, along with so many more juicy topics.

Natalie Borton is a minimalist, California inspired jewelry designer, along with being a wife, mother, and blogger. Natalie shares how she balances all of the different aspects of life and how she has created a sense of self-awareness to guide her through all of the chaos. Join Robin Long in this abundant episode for more insightful tips and a dose of wisdom.

Show Highlights:

What Natalie does and how she uses Instagram to build women's confidence
What a typical day in the life looks like as a mom and jewelry designer
How launching a business impacted Natalie’s life
The struggle of finding proper childcare and going through transitional seasons
Surprising aspects of Natalie’s life
How to make choices that support your priorities and needs
Enjoying the process of self-care and establishing a night-time routine
Secrets to getting better sleep
How to realistically invest in your marriage and “date” your spouse
Letting go of things that aren’t priorities and focusing on current seasons
Aspects of life that Natalie excels in and how she focuses her energy
Keeping yourself in check with an achievement-based drive
Following your hunger and practicing intuitive eating
Overcoming diet culture and the freedom it brings
Finding ways to connect with others outside of self-deprecation
Rapid-fire session of Natalie’s favorite go-to’s
Tips to live your own uniquely, happy, balanced life

Links:

Instagram: @thebalancedlife

5 Day Jumpstart:

https://natalieborton.com

Contact Natalie:

Instagram: @natalieborton

Resources and Products Mentioned:

& Now To Sleep Pillow Spray

Slipsilk™ Pure Silk Pillowcase

My Blanquil

Flick Boy Brow Duo

Good Genes Lactic Acid Treatment

Sephora Retinoid Serum

Jenna Kutcher's Podcast

Allie Casazza's Podcast

10: Ashlee Gadd: FOMO, Decision Fatigue, and Trying Again Tomorrow Jul 31, 2019

Ashlee may not make her bed, volunteer at every school event, or keep her kid's hair Met-Gala ready, but she does manage email like a boss, use her gifts to encourage women, and mother 3 amazing children.

Ashlee Gadd is the founder of Coffee and Crumbs, a mothering community with an array of resources to support and encourage mothers to steward their creativity. In this interview, Ashlee shares how she makes practical tips to simplify daily life, the challenges she faces with setting boundaries as a stay-at-home working mom, and the importance of giving yourself grace. Join Robin Long in this episode, for insightful tips and a dose of inspiration.

Show Highlights:

Who Ashlee is and what her current season of life looks like
What Ashlee’s daily commitments look like balancing work and motherhood
The origin story of Coffee and Crumbs
Writing in an intentional way that cultivates life
Identifying Ashlee’s top values and how she finds time to prioritize them
Letting go of extracurricular activities and anything that doesn’t support your current season of life
Creating a system to handle emails as effectively as possible
Tasks Ashlee doesn’t prioritize in this season of life
Helping people within a capacity that leaves space for your priorities
Eating a balanced diet and practicing intuitive eating
How and when Ashlee finds time to grocery shop and meal prep
What exercise looks like in Ashlee’s life
The biggest challenges that accompany juggling work and family time
Finding inspiration and committing to ideas when they come
A rapid-fire session of Ashlee’s favorite products
Letting go of expectations and giving yourself grace each day

Links:

https://www.coffeeandcrumbs.net

Instagram: @thebalancedlife

Contact Ashlee:

Instagram: @Ashleegadd, @coffeeandcrumbs

Products and Resources mentioned:

https://www.hellofresh.com

https://www.glossier.com/products/boy-brow

https://www.10thingstotellyou.com/podcast

TV Shows: 10 Little Lies, The Handmaid’s Tale

Refurbished Vitamix

09: Jessica Honegger: Respecting Seasons, Releasing Shame and Choosing Connection Over Comparison Jul 24, 2019

It’s easy to create unrealistic expectations when it seems like everyone around you has it figured out but you. Today, Jessica Honegger shares her own personal journey with comparison as a mother, wife, and entrepreneur. Jessica not only stays actively involved with her 3 children but balances her businesses, Noonday Collection, and the Going Scared Podcast, and recently released a book, The Imperfect Courage.

In this episode, Jessica discusses how she’s learned to surrender her perfectionism and embrace her current season of life. She provides an empowering anecdote of an encounter with another mom, how she’s managed to adjust to major life transitions, and how to let go of control. Join Robin Long in this intimate and encouraging interview.

Show Highlights:

Jessica discusses her current career and the different projects she’s working on
How Jessica started her own company while balancing being a mother and wife
Learning to appreciate the present moment and enjoying the season you’re in
The progress of Jessica’s office space and cultivating an office culture
How to adjust to different business systems during different life transitions
Letting go of perfectionism and releasing control in order to validate yourself
Dictating what to prioritize and what to release
Choosing celebration and connectivity instead of comparison
What a self-care regimen looks like for Jessica
Approaching exercise as a positive process as opposed to a punishment
The journey of acceptance and the process of transformation
Advice to live a fulfilled and balanced life

Links:

Jessica's Going Scared Podcast

Instagram: @thebalancedlife

Contact Jessica:

Instagram: @Jessicahonegger

References:

https://thrivecausemetics.com/products/liquid-lash-extensions-mascara

Imperfect Courage by Jessica Honegger

Mindful Silence by Phileena Heuertz

Trader Joe's Everything but the Bagel Seasoning

08: Lara Casey: Maintaining Friendships, Boundaries on Social Media and Cultivating What Matters Jul 17, 2019

Today’s interview is filled to the brim with insightful and enlightening conversation. Lara Casey is a wife, mom of 3, and entrepreneur, with a countercultural take on life and business. She is the CEO of Cultivate What Matters, a business that helps individuals uncover what matters to them and make an action plan to attain their goals. Lara uses the tactics she implements in her work into her daily life and has created strategies that help her juggle homeschooling, work, and motherhood. Join Robin Long in this interview to learn more about how Lara keeps her cup full and still manages to pour back into others through all life’s chaos.

Show Highlights:

What brought Lara to her career now and how she applies her work to everyday life
Identifying priorities and being selective with focusing energy
Navigating saying no and letting go of things that don’t align with your priorities
Putting programs in place to balance childcare, work, and homeschool
Dealing with feelings of judgment
Tips to help stay present and setting boundaries
Using social media as a platform to minister and pour into others
Creating daily rituals for self-care
Finding ways to have quality time in a countercultural way
Lara’s approach to eating and how she meal preps
Overcoming feelings of guilt and using it as a motivator
Maintaining a sense of community and friendships in busy seasons
Finding contentment in the current season of life you’re in
Rapid fire session
The importance of always thinking of the big picture

Links:

https://cultivatewhatmatters.com

Contact Lara:

https://laracasey.com

Lara’s book:

Make It Happen by Lara Casey

Organizations Mentioned:

https://www.zachariahsacres.org

https://www.compassion.com

Products Mentioned:

https://acure.com

Youversion Bible app

Acure Skincare

One Love organics daily face wash

Health Warrior Bars

Get PowerSheets here!

07: Renee Hahnel: Organizational Hacks, Protecting Creative Energy and Doing the Best We Can Jul 10, 2019

This conversation with Renee Hahnel is packed full of encouragement and powerful reminders to help us make each day the best we can. Renee is an Australian travel photographer, blogger, and newly published author with an unconventional perspective on how to live a wholesome and fulfilling life.

She shares how her own personal experiences have motivated her to become more compassionate towards herself and others, the positive impact of a morning routine, and the how to maintain a healthy work balance with your spouse. Join Robin Long in this magical interview to hear more about how Renee juggle’s it all with a life on the road.

Show Highlights:

What led Renee to where she is now and how she finds balance through growth seasons
Getting involved in travel photography and how Renee made it a career
Finding a healthy balance between our own priorities and giving back to others
Giving yourself permission to let go of things that aren’t priorities in the season you’re in
How Renee juggles running a business while traveling full time
Tools and systems to put in place to be more efficient
Maintaining a healthy work relationship with your spouse
Separating work life from romantic life
Overcoming the pressure of inadequacy and comparison
Teaching people how to use social media in a healthy way
The role diet plays in Renee’s life
How exercise is incorporated into Renee’s work and daily life
Encouraging yourself and accepting you’re doing your best
Life changing self-care practices
A rapid-fire session of Renee’s favorites

Links:

https://www.miraclemorning.com/books/

Resources mentioned:

https://agendio.com

Fanola No Yellow Hair Mask

https://www.npr.org/podcasts/510313/how-i-built-this

Contact Renee:

https://www.reneeroaming.com

Instagram: @reneeroaming

06: Monique Melton: Healthy Relationships, Defining Your Worth and Creative Ways to Lighten Your Load Jul 03, 2019

In order to have a whole, happy, and fulfilling life that aligns with our goals we have to establish solid relationships not only with others, but with ourselves. Today’s guest, Monique Melton, is a relationship and racial diversity coach with a passion for creating unity. Monique encourages others to do intentional heart work that will break down boundaries in their spiritual, personal, and relational growth.

In this episode, Monique shares how she has personally let go of the pressure of perfection in her own life and how she’s changed her mindset to commit to her family and personal needs, not societal obligations. She also talks about how she has redefined motherhood for herself and established a better relationship with the gym, all while being an entrepreneur.

Show Highlights:

What Monique’s faith and career look like currently
A typical day in the life for Monique and her family
Paralleling Monique’s current career to her childhood vision
How Monique prioritizes important aspects of her life
Things Monique has had to let go of obligations that don’t support her priorities
Letting go of pressure and the mindset of perfection
Disassociating your self-worth from your ability to do it all
Recognizing your family’s needs and meeting them to the best of your ability
Reflecting on experiences that have evoked fear and anxiety
Allowing yourself to feel your emotions and taking action in a way that makes you proud
Getting comfortable with being uncomfortable
Finding ways to incorporate health and fitness into your lifestyle
Ways to incorporate leisure into a busy schedule
Rapid fire session of Monique’s favorite products and daily go-to’s

Links:

Join the 5 Day Jumpstart

Contact Monique:

Instagram: @Moetivate

https://www.moniquemelton.com

05: Danielle Walker: Autoimmune Disease, Challenges of Childcare and the Healing Power of Food Jun 26, 2019

Going against the grain can be uncomfortable, especially when it comes to food. Today’s guest, Danielle Walker, is a gluten-free chef, 3 time New York Times bestselling cookbook author, and blogger.

Danielle started her grain free journey in 2007 when she was diagnosed with an autoimmune disease and was forced to make a major lifestyle and diet shifts. She has found a way to live functionally and comfortably with her disease, all while juggling being a mom, and sharing her healing tips with the world.

In this interview, Danielle shares how she makes it all work by investing in reliable childcare, prioritizing her self-care, and utilizing her planner. Join Robin Long in this interview to learn more about how Danielle lives her balanced life.

Show Highlights:

How Danielle’s diagnosis shifted her diet and daily life
Using yoga and physical activity to treat autoimmune disease
Experimenting with food to improve autoimmune disease
Establishing priorities and utilizing a planner
The benefits and challenges of working from home
Shifting to a more sustainable child care arrangement
Letting go of guilt and insecurities
Tips for grocery shopping and meal planning
What exercise looks like in Danielle’s life and how she fits it in her schedule
Focal points for self-care and being in tune with personal needs
Turning down the noise of people around you

Links:

https://againstallgrain.com

Contact Danielle:

Instagram: @daniellewalker

Danielle's Book - Eat What You Love

04: Sandra Chuma: Morning Routines, Asking for Help, and Letting Go of Rigid Food Labels Jun 19, 2019

In a world where we can pick up our phones and look at what everyone else is doing right, it’s hard not to compare yourself to others, especially as a woman of color!

Today’s guest, Sandra Chuma, has built a platform that highlights and celebrates the successes of women of color in a way that no other media platform does. In today’s interview, she shares her journey with creating NDINI, navigating insecurity and inadequacy, and overcoming the challenges of having an emotional connection to food. Sandra shares what it really looks like to sacrifice and prioritize yourself throughout the chaos of every day life. Join Sandra and your host, Robin Long, in this raw and intimate conversation.

Listen all the way to the end of the show for Sandra’s Rapid Fire Session!

Show Highlights:

What motivated Sandra to start NDINI and how she launched her platform
Stripping yourself of labels to find your purpose
Making a pivotal shift in life and the importance of support from your family
Identifying your top priorities and aligning them with self-care
Establishing a morning routine
Letting go of things that don’t contribute to what you need
Learning to asking for help and letting go of perfectionism
Creating a “do not do” list in order to accomplish your priorities
Investing in services that relieve your mental load
Navigating the pressure of trying to meet societal and cultural expectations
Integrating exercise and balancing healthy eating habits
Practices to be more mindful of eating a balanced diet

Links:

http://www.sandrachuma.com

Contact Sandra:

https://ndini.com

Social Media: @Ndinimedia

Instagram: @Sandra_Chuma

03: Allie Casazza: Listening to Your Body, Healing with Food and Defining "Enough" Jun 12, 2019

We all feel the pressure to be “more” in different areas of life. As a parent, friend, spouse, business owner, you feel pulls in so many different directions that it’s normal to feel like you’re not “enough” in certain areas.

Today’s guest, Allie Casazza, is a Mom, entrepreneur, and podcast host with a plethora of practical tips to help you juggle the chaos. She shares her own tactics to prioritize health, learn to use intuition to lean into different seasons, and overcome the pressure of not being enough. Join Robin Long in this interview for how you can evaluate your own life and strategically plan for success.

Show Highlights:

A flashback of what Allie’s life looked like 10 years ago compared to the season she’s in now
Pursuing a life of abundance and simplicity through the chaos
The framework of Allie’s process to declutter
Establishing your intent and creating a vision
Focusing on your health and learning how to eat for your body
Creating space in your life and simplifying the chaos
Being selective about the commitments you make
What exercise looks like in Allie’s life and regulating adrenal fatigue
Dividing parenthood, business, and romance with your partner
Allie’s self-care practices
Setting boundaries around technology and regulating your availability
Making “enough lists” and giving yourself grace in different areas of life

Links:

Join the 5 Day Jumpstart

Contact Allie:

Allie's Podcast

Allie's Website

Allie on Facebook

Allie on Pinterest

02: Jasmine Star: Boundaries, Managing Expectations and Finding Freedom Through Structure Jun 05, 2019

We’ve all reached the end of a day without feeling like we’ve reached all of our goals. Sometimes it simply feels like we don’t have enough time to do everything we need to - that’s why Jasmine utilizes the art of time stamping.

Jasmine Star is a blogger, business strategist and the founder of Social Curator. Jasmine’s life is filled to the brim with tasks and activities, but she’s found a system that has increased her productivity and supports the lifestyle she wants. To learn more about how Jasmine maintains her schedule and mindfully indulges join Robin Long in this episode of The Balanced Life.

Show Highlights:

Having a partnership with your spouse and balancing each other out
What Jasmine does now and how she created her business
How JD transitioned into working with Jasmine and the challenges shifting from a couple to business partners
Setting roles in place to solidify mutual expectations
The pressure that women feel to uphold cultural ideals
Protecting what is shared online and setting boundaries
Establishing priorities and letting go of things that don’t align
How friendships are impacted and integrated into Jasmine’s schedule
The importance of planning and turning plans into actionable steps
The structure of Jasmine’s schedule
How to time stamp days and be as productive as possible
Creating realistic expectations and eliminating guilt
Mapping out daily goals
Jasmine’s health journey and fitness routine
The biggest changes Jasmine saw in her life after she started her fitness journey
The challenges of making lifestyle shifts with a partner
Rapid-fire session of Jasmine’s favorites
Having grace over guilt with realistic expectations

Links:

https://socialcurator.com

Contact Jasmine:

Instagram: @Jasminestar

01: Carly Brannon: Pursuing Passions, Prioritizing Family and the Power of Starting Over Jun 05, 2019

Carly Jean is an entrepreneur, an artist, a visionary, but most importantly, she’s a wife and a mom to 4 wonderful children. Today, Carly shares her tactics to delegate life as a business owner and a parent by creating a cohesive vision for your life.

Carly and Robin dive into how to be intentional with your time, aligning your goals, and cultivating a lifestyle that checks off all of your priorities. Tune into this episode of The Balanced Life with your host, Robin Long, to help you set realistic expectations for you and your family.

Show Highlights:

How Carly Jean Los Angeles got started
How LA influenced Carly’s drive and creativity
Identifying your top priorities in different seasons of life
Balancing a full-time job and still being present for your family
Allowing yourself to let go of things to make more time for priorities
Communicating expectations to diminish feelings of guilt
Recuperating from seasons of burnout
Delegating your strengths and finding others who compliment what you need
Finding creative ways to share time and use your resources
Maintaining self-care and nutrition
Things you say no to in order to commit to your goals
Combating the pressure of feeling the need to be “more”
Establishing a good relationship with social media and looking past comparison
Incorporating exercise into daily life and finding what works best for your lifestyle
A rapid-fire session of Carly’s favorites
Telling your calendar what you want your time to look like

Links:

https://www.arcona.com

Pilates: