The Way You Show Up

Latest Episodes:

How To Shift Your Mindset for Health Success with Nate Palmer Nov 14, 2023

Show notes

Do you ever wonder how much our mindset influences our health goals? We’ve been doing some thinking about it too, and today, we bring you an enlightening chat with Nate Palmer, a renowned coach, best-selling author, and speaker. Sharing his remarkable journey from overcoming childhood trauma to becoming an authority in the health and wellness world, Nate highlights the transformative power of shifting from a fear-based mentality to a positive-based one.
We promise you a deep dive into the world of goal setting and language's powerful role in our approach to achieving these goals. Nate shares golden nuggets from his book, "The Million Dollar Body Method," and gives us a peek into the seven daily investments pivotal in reaching your health goals. But that's not all, we also have a candid conversation about nutrition, the pros and cons of intermittent fasting, and the significance of a high-protein, fat breakfast to maintain steady blood sugar levels throughout the day.
Taking it a step further, Nate guides us on understanding our body's energy levels and how to optimize nutrition around glycogen for sustained energy. We also unravel the enigma of parasympathetic and sympathetic nervous system dominance and how it impacts our energy level and performance. Listen closely as we touch upon the importance of movement and finding the right balance of calories. To top it all, we reveal the benefits of a simple 90-second morning routine, the power of fasting for 24 hours, and the transformative power of positive self-talk. Remember, Nate is giving away a free copy of his book — you don't want to miss out on this offer!
Get Nate's book! Click here
Today's Guest: Nate Palmer
Nate helps entrepreneurs and busy parents get into the best shape of their lives using simple training & nutrition frameworks and without tracking a single calorie.

Being in amazing shape gives a massive advantage in business, focus, and family time, and that’s why Nate is so passionate about helping leaders maximize their impact and legacy using fitness and nutrition as force multipliers for their personal mission.

He also happens to be a dad, husband, the author of bestseller The Million Dollar Body Method, and he’s been told that he makes a mean taco.

Find out how to get back in the best shape of your life here:. http://milliondollarbodymethod.com
Your Host: Kimberly Beam Holmes, Expert in Self-Improvement and Relationships

Kimberly Beam Holmes has applied her master's degree in psychology for over ten years, acting as the CEO of Marriage Helper & CEO and Creator of PIES University, being a wife and mother herself, and researching how attraction affects relationships. Her videos, podcasts, and following reach over 200,000 people a month who are making changes and becoming the best they can be.

Website: www.kimberlybeamholmes.com

Thanks for listening!

Connect on Instagram: @kimberlybeamholmes

Be sure to SUBSCRIBE to the podcast and leave a review!

I'm Dr. Kimberly Beam Holmes. After a decade transforming marriages at Marriage Helper, I've realized that the greatest tragedy isn't a failed relationship; it's the person who stays stuck and never experiences the fullness of all God intended.
The Way You Show Up is for the high-achiever who is tired of "fine."
We're dismantling the average life to build an exceptional one—using the science of the PIES: Physical, Intellectual, Emotional, and Spiritual health.
If you want to save your marriage, go to Marriage Helper. If you want to master yourself and lead your legacy, stay here.
New episodes every Thursday.
Don't just exist. Show up.
🔗 Website: https://kimberlybeamholmes.com

🎥YouTube https://youtube.com/@kimberlybeamholmes

📱 Instagram: https://www.instagram.com/kimberlybeamholmes

Quick Tips To Build Your Ideal Morning Routine Nov 07, 2023

Show notes

Ready to power up your waking hours? I've got you covered. This episode is an exploration of morning routines and their transformative effect on productivity and creativity. I'll share my personal journey and how this simple yet powerful habit has drastically reduced stress levels. I'll guide you on how to carve out a routine that fits your lifestyle, emphasizing the need to pre-decide morning activities. Plus, discover the profound benefits of keystone habits and why hitting the pause button on email, Instagram, and the news first thing in the morning can be a game-changer.
Stepping into the spiritual realm, I discuss the invaluable practice of decision-making in advance and adherence to it. I'll touch upon how it can skyrocket your success rate. Drawing inspiration from the tale of King David, I underline the perils of depending too heavily on personal strength and neglecting faith. Trust me, this can be a real eye-opener!
Transitioning into the calming world of meditation and mindfulness, I get to grips with how a mere five minutes of 'me' time can reset your amygdala and enhance resilience. Picture the tranquility of a serene place, focus on your breath, and let the magic happen. Learn how the four-by-four breathing technique and harnessing your five senses can ramp up your mindfulness experience. Get ready to start your day from a place of presence, gratitude, self-awareness by blending gratitude with meditation. Give this episode a listen, and I promise you'll welcome your mornings like never before! Don't forget to spread the word and leave us a review! Let's dive in!
Your Host: Kimberly Beam Holmes, Expert in Self-Improvement and Relationships
Kimberly Beam Holmes has applied her master's degree in psychology for over ten years, acting as the CEO of Marriage Helper & CEO and Creator of PIES University, being a wife and mother herself, and researching how attraction affects relationships. Her videos, podcasts, and following reach over 200,000 people a month who are making changes and becoming the best they can be.
Website: www.kimberlybeamholmes.com
Thanks for listening!
Connect on Instagram: @kimberlybeamholmes
Be sure to SUBSCRIBE to the podcast and leave a comment!

🎥YouTube https://youtube.com/@kimberlybeamholmes

📱 Instagram: https://www.instagram.com/kimberlybeamholmes

Unlocking Financial Freedom with Dan Ockey Oct 31, 2023

Show notes

Wondering how to break free from your financial struggles and take control of your money? Join me as I sit down with Dan Ockey, co-founder of Centsei, a financial coaching company that helps people escape bad money habits and build wealth. In our candid conversation, we draw from his personal journey from a debt-ridden past to financial freedom, revealing strategies that could help you face your own financial challenges no matter your current situation.
From discussing the financial challenges faced by different types of individuals and couples, to unraveling the concept of free cash flow and its role in financial advancement, this episode is a treasure trove of wisdom. We also explore the power of identifying and questioning your money scripts, a crucial step in realigning your beliefs about money and self-worth. Whether you're a single parent striving for financial stability, a big earner struggling to save, or a couple aiming at joint financial goals, you'll gain valuable insights to fuel your journey towards financial freedom.
But we don't stop at just discussing. Prepare to learn about practical tools like Mint.com that can give you a clear view of your spending habits, and how Dan's coaching service, Centsei, can help you make wiser money decisions. This episode isn't just about managing your money; it's about creating a healthy mindset and relationship with it. So, are you ready to reframe your financial narrative and set achievable financial goals? Tune in and start your journey towards financial freedom today! Let's dive in!
Visit Centsei
Today's Guest: Dan Ockey
Dan Ockey, the Co-Founder of Centsei, a financial coaching company. Dan and his wife, Kay, founded Centsei after facing their own personal finance struggles, which nearly led to the end of their marriage. They now lead a team of financial coaches and have helped over 1400 individuals and couples regain control of their finances and find financial peace.

Dan and Kay live in Charlotte NC, with their 3 children, and spend as much time together outside as a family as possible.

Your Host: Kimberly Beam Holmes, Expert in Self-Improvement and Relationships

Website: www.kimberlybeamholmes.com

Thanks for listening!

Connect on Instagram: @kimberlybeamholmes

Be sure to SUBSCRIBE to the podcast and leave a review!

🎥YouTube https://youtube.com/@kimberlybeamholmes

📱 Instagram: https://www.instagram.com/kimberlybeamholmes

3 Steps To Heal A Broken Marriage Oct 24, 2023

Show notes

Picture this: You're standing at the crossroads of your marriage, feeling all alone because your spouse seems uninterested in making things work. How do you navigate these turbulent times to rescue your marriage? It's a question many of us have had to grapple with. This week, on It Starts With Attraction, we delve into the misconceptions surrounding marriage counseling, emphasizing the importance of early intervention and looking beyond the symptoms of marital discord to address the root cause.
Kimberly graciously shares her personal journey through a rough patch in her own marriage, offering invaluable advice based on her experience and professional expertise. Through the course of the episode, we unveil the first three steps to save a marriage - calming down, getting clarity, and stop pushes and start pulls. We also explore real-life scenarios where understanding the true source of conflicts not only improved the marriage but also drew the reluctant spouse closer. Kimberly's approach is practical and heartfelt, making this conversation a must-listen for anyone seeking guidance in keeping their marriage afloat.
However, the journey of saving a marriage is not a solitary one. As a community, we share our struggles, our hopes, and our experiences, creating a space of shared understanding and support. We discover how to become the person that people want to be around, and the importance of commitment in making a marriage last. So join us, as we navigate the maze of marital discord, and come out stronger on the other side. Remember - you are not alone in this journey, and there's always hope.
If you're looking for a chance to get Kimberly to speak on your stage or at your event, click here!
Your Host: Kimberly Beam Holmes, Expert in Self-Improvement and Relationships

Website: www.kimberlybeamholmes.com

Thanks for listening!

Connect on Instagram: @kimberlybeamholmes

Be sure to SUBSCRIBE to the podcast and leave a review!

🎥YouTube https://youtube.com/@kimberlybeamholmes

📱 Instagram: https://www.instagram.com/kimberlybeamholmes

Why You're Tired All The Time (And How To Fix It) Oct 17, 2023

Show notes

Feeling drained? Let's break down the surprising factors behind chronic fatigue and share rejuvenating strategies to get your energy back on track.
Picture this: You're in the best shape of your life, at the peak of your health and fitness, but suddenly, you're feeling perpetually exhausted. Sounds absurd, right? But that’s precisely the perplexing predicament I found myself in due to my obsessive workout routine, dietary habits, and the relentless pressures of daily living. This episode unfolds my personal journey of grappling with fatigue and the road to recovery. I share intimate details of how my own lifestyle led to chronic exhaustion and how I gradually overcame it.
Imagine your body releasing a hormone, cortisol, each time you experience stress, getting you ready for a fight or flight response. Did you know that these stressors can be anything from being chased by a bear to stress about your next promotion? I found myself in a similar situation where my body was constantly in a state of stress, leading to several imbalances. So, I learned about chronic stress, its physical and psychological implications, and the critical role our adrenal glands play. We delve into the world of adrenal glands and hormones and how they control our stress response. I also share how lifestyle changes can help you manage these stressors better.
And finally, we discuss how to tame the stress beast and make health our priority. From sharing useful tips to manage food cravings to the importance of proper rest, I spill it all. We also focus on relaxation techniques like meditation, deep breathing, and journaling that have personally helped me. But wait, there's more! We talk about the power of positive self-talk, affirmations, and reflection to maintain a positive mindset amidst stress. So, join me on this personal journey, as we learn, grow, and navigate this labyrinth called life, one step at a time.
Your Host: Kimberly Beam Holmes, Expert in Self-Improvement and Relationships

Website: www.kimberlybeamholmes.com

Thanks for listening!

Connect on Instagram: @kimberlybeamholmes

Be sure to SUBSCRIBE to the podcast and leave a review!

🎥YouTube https://youtube.com/@kimberlybeamholmes

📱 Instagram: https://www.instagram.com/kimberlybeamholmes

3 Fruits of a Healthy Relationship with Drs Les and Leslie Parrott Oct 10, 2023

Show notes

Do you know what the 3 fruits of a healthy relationship are? Have you ever heard that your relationships can only be as healthy as you are as an individual? Hear renowned psychologists and authors Drs Les and Leslie Parrott speak about what people hunger for when seeking healthy relationships and where to start to engage in a healthy, long-term relationship.

According to Dr. Parrott, “If you try to build intimacy with another person before you’ve done the difficult work of getting whole or healthy on your own, all your relationships become an attempt to complete yourself and they will fall flat”. Moreover, when you’re searching for a person to be in relationship with, “it’s not about finding the right person, it’s about becoming the right person”.

Learn how to begin a new relationship with awareness of positive and negative self talk, as well as the 3 major areas of any relationship to consider on today’s episode!

Today’s Guests - Drs. Les and Leslie Parrott

Les and Leslie are a husband-and-wife team who not only share the same name, but the same passion for helping others build healthy relationships. Les is a professor of psychology at Northwest University and they are founders of the Center for Healthy Relationships on the campus of Olivet University. Their professional training – Leslie as a marriage and family therapist, and Les as a clinical psychologist – ensures a presentation that is grounded, insightful and cutting-edge.

The Parrotts have been featured in USA Today and the New York Times. Their television appearances include CNN, The View, The O’Reilly Factor, The Today Show and Oprah. As #1 New York Times best-selling authors, their books have sold over two million copies in more than two dozen languages.
Please check out their latest work and take the free assessment for the health of your self-talk (and relationships) by visiting HealthyMeHealthyUs.com.

Book: Healthy Me, Healthy Us
Your Host: Kimberly Beam Holmes, Expert in Self-Improvement and Relationships

Website: www.kimberlybeamholmes.com

Thanks for listening!

Connect on Instagram: @kimberlybeamholmes

Be sure to SUBSCRIBE to the podcast and leave a review!

🎥YouTube https://youtube.com/@kimberlybeamholmes

📱 Instagram: https://www.instagram.com/kimberlybeamholmes

Embracing Forgiveness and Growth with Chandra Jarrett Oct 03, 2023

Show notes

When was the last time you really paid attention to your body language? Chandra Jarrett, a seasoned executive coach, and former engineer, opens our eyes to the silent yet powerful messages we send through our gestures and postures. She challenges us to examine our daily interactions, urging us to set personal standards that reflect our values and positively influence our surroundings. This conversation is an invitation to embark on a journey of self-leadership, in a world desperate for genuine, value-based leadership.
Life will often hit us with unexpected blows, and Chandra is no stranger to these. She unearths her personal journey of learning forgiveness, a road that has led her to find peace with her past and grow from these experiences. Chandra's account of caring for her mother and dealing with hurtful workplace comments, coupled with her perspective on offering grace and not letting negativity define our relationships, is an inspiring narrative that prompts us to consider our own paths to forgiveness and growth.
What could you accomplish if you harnessed your tendencies instead of fighting against them? Chandra, an introvert and perfectionist, shares her experience of turning these tendencies into strengths that shaped her reality positively. She emphasizes the importance of recognizing patterns, seeking insights from those around us, and the balance between humility and assertiveness. Listen as Chandra encourages us to take a closer look at ourselves, and turn the mirror inward for personal growth and self-reflection. Let's dive in!
Today's Guest: Chandra Jarrett
Chandra Jarrett is an executive coach and consultant with a broad base of experience in leadership development, training and business development. Prior to becoming a coach, she worked as an engineer in the automotive manufacturing industry for fifteen years. She also has over 20 years experience working in the not-for-profit sector.

With an engineering mind and as a champion of people, Chandra assists her clients in discovering their leadership voice while unlocking untapped potential to achieve their desired goals. She understands that each individual and organization is unique. Clients can expect a supportive, creative approach coupled with just enough challenge to experience strategic, collaborative learning and liberation as a leader.

Your Host: Kimberly Beam Holmes, Expert in Self-Improvement and Relationships

Website: www.kimberlybeamholmes.com

Thanks for listening!

Connect on Instagram: @kimberlybeamholmes

Be sure to SUBSCRIBE to the podcast and leave a review!

🎥YouTube https://youtube.com/@kimberlybeamholmes

📱 Instagram: https://www.instagram.com/kimberlybeamholmes

Parenthood, Personal Identity, and the Pursuit of Self-Care with Catherine O'Brien Sep 26, 2023

Show notes

What does it mean to balance identity and parenthood? As a parent, we often find ourselves struggling to keep our individuality while catering to the never-ending demands of our tiny humans. In this enlightening episode, my chat with Catherine O'Brien, founder of happywithbaby.com, and a licensed marriage and family therapist, leads us down a path where we examine this challenge and more.
The journey of parenthood is a rollercoaster ride - it's exciting, it's exhausting, and it's definitely transformative. Catherine walks us through her own journey from a family of two to four, and how that affected their relationship. We discuss the importance of self-care, sleep deprivation, and dealing with the added stress that comes with parenthood. Catherine also lays bare the obstacles that often prevent modern parents from reaching out for help. We talk about the pressure of being present with our children all the time and how it can lead to feeling isolated. With Catherine's valuable insights, we explore how to articulate a call for help, deal with rejection, and most importantly, make time for self-care.
In the absence of nearby family, building a supportive community becomes essential. Catherine shares practical advice on finding and accessing support systems, the benefits of joining support groups, and how our hobbies and interests can be a medium of connection. Wrapping up our discussion, we delve into how we can change our perception of ourselves as parents. It’s okay to ask for help. It's okay to not be perfect. Remember, taking care of yourself is the first step towards being the best parent you can be. Join us for a refreshing perspective on parenthood and self-care! Let's dive in!
Today's Guest: Catherine O'Brien
Catherine O'Brien, a Licensed Marriage and Family Therapist and the founder of HappyWithBaby.com.

Catherine's mission is to provide new parents with valuable advice and support, drawing from her own experiences as a parent. She understands the challenges that come with parenting, and her insights have been a source of guidance for many. Catherine lives in Sacramento, California, and enjoys paddle boarding and rowing with her husband and two children.

Links:
www.happywithbaby.com

www.facebook.com/happywithbaby

www.instagram.com/happywithbaby

www.twitter.com/happywithbaby

https://www.linkedin.com/in/catherineobrien/

Your Host: Kimberly Beam Holmes, Expert in Self-Improvement and Relationships

Website: www.kimberlybeamholmes.com

Thanks for listening!

Connect on Instagram: @kimberlybeamholmes

Be sure to SUBSCRIBE to the podcast and leave a review!

🎥YouTube https://youtube.com/@kimberlybeamholmes

📱 Instagram: https://www.instagram.com/kimberlybeamholmes

Exploring the Science of Dopamine and Addiction with Dr. Anna Lembke Sep 19, 2023

Show notes

Ever wondered about the science behind addiction and how our brains are wired to seek pleasure? We promise you're in for an enlightening journey as we navigate the complexities of dopamine and its role in addictive behaviors. Joining us is none other than Dr. Anna Lembke, a distinguished psychiatrist, Stanford professor, and author of the bestselling book 'Dopamine Nation: Finding Balance in the Age of Indulgence.'
Together with Dr. Lembke, we unravel the modern epidemic of excess dopamine-driven behaviors, scrutinizing everything from substance addictions to the impact of digital media on our mental health. We then shift our lens towards the often misunderstood realm of sex addiction, which according to Dr. Lembke, is less about sex and more about maladaptive coping strategies. The power of dopamine fasting, the benefits of mindfulness meditation, and the significant steps towards recovery are all explored in-depth.
Lastly, we consider the importance of nurturing healthy coping mechanisms in children, given the extraordinary plasticity of their brains. We emphasize the need to detox from dopamine-inducing activities and discuss the power of dopamine cravings, the role of religious and spiritual practices in detox, and strategies for overcoming harmful habits. This episode is a must-listen for those seeking to understand addiction better, find balance in the age of indulgence, and harness the power of dopamine to their advantage. Tune in if you're ready to embark on this eye-opening journey. Let's dive in!
Today's Guest: Dr. Anna Lembke
Dr. Anna Lembke, is a distinguished psychiatrist and professor of psychiatry at Stanford University School of Medicine.

Dr. Lembke is the Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic and an esteemed clinician scholar with a wealth of experience in addiction-focused research and practice. She has been a trailblazer in the field, having published numerous papers and commentaries on addiction and mental health.

Today, we'll be delving into her latest book, "Dopamine Nation: Finding Balance in the Age of Indulgence," which sheds light on the modern-day epidemic of excessive dopamine-driven behaviors and offers insights on how to find balance and well-being in the midst of indulgence.

Links:

Website

Book purchase
Your Host: Kimberly Beam Holmes, Expert in Self-Improvement and Relationships

Website: www.kimberlybeamholmes.com

Thanks for listening!

Connect on Instagram: @kimberlybeamholmes

Be sure to SUBSCRIBE to the podcast and leave a review!

🎥YouTube https://youtube.com/@kimberlybeamholmes

📱 Instagram: https://www.instagram.com/kimberlybeamholmes

How to Achieve Your Goals in 12 Weeks (or less!) Sep 12, 2023

Show notes

Are you ready to shed old habits and transform into a more attractive version of yourself? Join me as we embark on a journey of personal growth, focusing on physical, intellectual, emotional, and spiritual aspects. We'll talk about the power of intentional planning and how it can lead us to the finish line of our goals. Forget wishful thinking, it's time to roll up your sleeves and dive into the trenches of transformation.
Over the next 12 weeks, let's break down monumental ambitions into manageable daily actions and weekly habits. We'll tackle the importance of realistic goal-setting, especially in physical terms - because self-care isn't just a trend, it's a necessity. Discover the impact of keystone habits like sleep, nutrition and movement can have on your day-to-day decision making. We’ll also share insights on how to align your plans with your personality and the value of regular progress checks. So gear up and get ready to revolutionize your life.
Your Host: Kimberly Beam Holmes, Expert in Self-Improvement and Relationships

Website: www.kimberlybeamholmes.com

Thanks for listening!

Connect on Instagram: @kimberlybeamholmes

Be sure to SUBSCRIBE to the podcast and leave a review!

🎥YouTube https://youtube.com/@kimberlybeamholmes

📱 Instagram: https://www.instagram.com/kimberlybeamholmes