The science of meeting your goals w/ Dr. Gina Cleo

In this conversation, Nina and Dr. Gina Cleo explore the intricacies of goal setting, emphasizing the importance of realistic expectations and the psychology behind habit formation. They discuss the common pitfalls that lead to failure in achieving goals, the significance of focusing on manageable steps, and the role of manifestation in the goal-setting process. Dr. Cleo shares insights on how to track progress effectively and the importance of understanding triggers for habits, providing listeners with practical tools to enhance their goal-setting journey. 00:00: Setting the Stage for Goal Setting 02:55: Understanding the 95% vs. 5% in Goal Achievement 06:00: The Importance of Focused Goals 09:01: Breaking Down Goals into Manageable Steps 11:55: Overcoming Daunting Goals and Procrastination 15:04: The Role of Habits in Goal Achievement 18:01: Manifestation vs. Goal Setting 21:00: Tracking Progress and Habit Formation 23:54: Final Thoughts and Resources for Goal Setting Dr. Gina Cleo is a globally recognized expert in habit change and wellbeing, and is passionate about translating scientific evidence into simple, actionable strategies to help improve health, wellness and mindset-related habits – long-term. With a PhD in habit change, Gina is an Assistant Professor at Bond University, an Accredited Dietitian, and the Director of the Habit Change Institute. In 2024, Gina released her best-selling book, The Habit Revolution, further establishing her impact in the field of habits. Learn more about your ad choices. Visit megaphone.fm/adchoices

On this weeks episode we revisit a fan favorite episode, talking about how to rewire your brain through positive affirmations so you can start living the life you are worthy of! It couldn't come at a better time as many of us are working on our new year resolutions and setting our intentions for the year. On this episode we dive into the following questions: This week's discussion: 1. What is manifestation? 2. How does science back up manifesting & positive thoughts? 3. What are positive affirmations? 4. How to practice manifestation and affirmations. 5. A list of some of my favorite affirmations Click here to buy my Manifestation Guide Learn more about your ad choices. Visit megaphone.fm/adchoices

Do you struggle with self confidence? Having confidence is something I struggle with and have been working on across all areas of my life. In this episode we dive into the topic of confidence and how you can work on building yours! Discussion: 1. Why are some flamingos lighter pink/more washed out than others? 2. Signs you are lacking self confidence. 3. Simple things to implement daily to boost your self confidence. Purchase my manifestation guide for 2025! Learn more about your ad choices. Visit megaphone.fm/adchoices

My therapist and I did a stop light activity on my last day of therapy and It truly is a game changer! Grab a pen and paper and write down all the tips because I think it could help you too!  Episode Sponsor: Factor meals have been a life saver as a busy Mom. They save me on busy nights when the kids have activities. I know they will still get a delicious and well balanced meal. Head to factormeals.com/50mamaknows to get 50% off your first order plus free shipping! Learn more about your ad choices. Visit megaphone.fm/adchoices

In this conversation, Nina and Dr. Chinwe Williams discuss Seasonal Affective Disorder (SAD), its impact on both adults and children, and effective coping strategies. They explore the symptoms of SAD, the difference between winter blues and clinical depression, and the importance of recognizing these issues in children. Dr. Williams shares practical advice for managing mood changes during the winter months, including light therapy, outdoor activities, and maintaining a healthy diet. The discussion emphasizes the significance of communication and support in addressing mental health challenges. 00:00: Understanding Seasonal Affective Disorder (SAD) 13:30: Coping Strategies for Winter Blues and SAD 23:57: Recognizing SAD in Children and Teens 36:59: Resources and Support for Mental Health Meet Dr. Chinwe Dr. Chinwé is a highly regarded trauma therapist, bestselling author, trusted keynote speaker and workshop facilitator. Knowledgeable, competent and warm, Dr. Chinwé is a board-certified and dedicated mental health professional. She is an authority on stress, anxiety, burnout, trauma resolution, the intersection of faith, culture and mental health, youth, young adult and women’s wellness. She is a Licensed Professional Counselor (LPC), a Board Certified Counselor, a Counselor Educator & Supervisor and a certified EMDR therapist. She earned her Doctorate in Counselor Education & Practice from Georgia State University and her Master’s degree in counseling from The University of Georgia. Dr. Chinwé lives in Cumming, Georgia, with her husband, two young sons and young adult daughter. Episode Sponsor: For busy days I love Factor meals. They have over 35 meals options every week making dinner a breeze on busy nights! Head to factormeals.com/50mamaknows and use our code, 50mamaknows for 50% off your first order plus free shipping! Element is a zero sugar electrolyte drink that gives you an efficient amount of electrolytes that your body needs. Get your free element sample pack with any purchase at drinklmnt.com/mamaknows Learn more about your ad choices. Visit megaphone.fm/adchoices

In this conversation, Nina and Chelsea Bodie discuss the challenges of managing toys in a child's life, including decision fatigue, toy overload, and the emotional aspects of purging toys. They explore practical strategies for parents to identify signs of toy overload, manage toy rotation, and involve children in the process of donating toys. The discussion also touches on navigating family dynamics during gift-giving seasons and addressing children's disappointment when they don't receive the gifts they wanted. 00:00: Understanding Decision Fatigue and Toy Overload 01:16: Introducing Chelsea Bodie and Her Expertise 02:46: Identifying Signs of Toy Overload in Children 04:41: Deciding What Toys to Keep or Discard 07:29: Managing Toy Rotation and Realistic Expectations 10:37: Navigating Toy Purging with Kids 12:43: Involving Kids in the Toy Donation Process 16:52: Setting Boundaries with Family During Gift Giving 18:20: Handling Holiday Gift Overwhelm 24:48: Addressing Gift Disappointment in Children About Chelsea After unexpectedly having her son at 27 weeks 5 days, she was quickly thrown into motherhood and NICU life. Falling more on the postpartum depression side and struggling with the aftermath of being in NICU for months, she knew she wanted to help other parents whose journeys don't go as expected. At MamaPsychologists and Couples to Cradles Counselling she provides the support and education that all moms deserve to have available! Her mission is to provide mothers with practical tools, emotional guidance, and unwavering support, so they can navigate the wild ride of parenting without losing themselves along the way. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this conversation, Nina and Mary discuss the complexities of body image, family dynamics, and the importance of setting boundaries, especially during the holiday season. They share personal experiences and practical advice on how to empower children with knowledge about their bodies, navigate family expectations, and communicate effectively about private parts. The discussion emphasizes the significance of fostering a safe environment for children to express their boundaries and the challenges parents face in advocating for their children's autonomy. In this conversation, Mary Van Geffen and Nina discuss the importance of empowering children to set boundaries, the significance of unified parenting, and how to navigate conversations about body image and negative body talk within families. They emphasize the need for open communication, preparation for social situations, and the impact of adult conversations on children's self-esteem and body image. 00:00: Navigating Body Image and Family Dynamics 05:56: Setting Boundaries with Family 11:54: Establishing Healthy Boundaries 22:09: Empowering Children to Set Boundaries 28:27: Navigating Body Image Conversations About Mary Mary Van Geffen is an international parenting coach and parent educator for overwhelmed moms of strong-willed & Spicy Children™. She teaches monthly workshops to help moms gain confidence to choose gentle, respectful parenting especially if they weren’t raised that way. Mary has a ministry on Instagram where she posts an inspiring parenting tip every single day. Just reading her social media will help you delight in your child and remember that you are enough. Mary believes that when a mom realizes how hard she is on herself and cracks the door open for some self-compassion, her entire family is bathed in light! Mary is a certified Simplicity Parenting Counselor® and Professional Co-Active Coach®. Her greatest achievement, however, is cultivating a calm, kind, and firm relationship with her spirited go-getter daughter (17), polar-opposite introverted son (15) and un-Enneagramable hubby. You can find Mary At www.maryvangeffen.com for classes and www.instagram.com/maryvangeffen.com and for more information visit  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this conversation, Nina and Laura discuss the complexities of neurodivergence, particularly in children. They explore the meaning of neurodivergence, the role of diagnosis, and the challenges parents face in understanding and supporting their neurodivergent children. Laura shares insights from her experience as a pediatric occupational therapist, emphasizing the importance of recognizing individual needs and the benefits of labels in providing support. The discussion also highlights sensory processing challenges and how they manifest in daily life, offering practical advice for parents navigating these issues. In this conversation, Laura Petix and Nina discuss the complexities of parenting neurodivergent children, particularly focusing on sensory processing differences. They explore how environmental factors influence children's sensory needs, the importance of advocating for support and resources, and strategies for setting children up for success in school. The emotional challenges faced by parents are also highlighted, emphasizing the need for self-care and understanding in the parenting journey. 00:00: Understanding Neurodivergence 05:55: Navigating Labels and Support 12:00: Characteristics of Neurodivergent Children 18:01: Identifying Neurodivergent Traits in Children 27:32: Understanding Sensory Differences in Children 36:12: Setting Up Children for Success in School 42:54: The Emotional Toll of Parenting Neurodivergent Children Laura Petix is a neurodiverse affirming pediatric Occupational Therapist, podcast host, parent coach, course creator and author who specializes in sensory processing and nervous system regulation for neurodivergent individuals. If there's one thing Laura wants you to know, it's that sensory processing has a direct influence on learning and behavior. She is a neurodivergent parent to a neurodivergent daughter, which is what allows her to be able to talk about neurodiversity in a way that other parents can actually understand and also resonate with. You can find more of her work on instagram @theotbutterfly or her podcast, Sensory W.I.S.E. Solutions for parents. You can find her book, "a kids book about neurodiversity" on amazon Free download: www.theotbutterfly.com/sensoryprofiles101 A one page handout to help you understand the different sensory profiles and identify which sensory areas your child may need more support in. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this conversation, Nina and Emma Christmas delve into the concept of love languages, particularly focusing on how understanding these can enhance parenting and strengthen connections with children. They discuss the five love languages—words of affirmation, physical touch, quality time, gifts, and acts of service—and how recognizing a child's love language can improve their emotional well-being and behavior. Emma emphasizes the importance of adapting parenting styles to nurture children's love languages while also addressing the challenges parents face in providing connection amidst busy lives. The discussion highlights the significance of self-awareness in parenting and the impact of early experiences on a child's love language development. 00:00: Understanding Love Languages 04:12: The Importance of Love Languages for Children 08:02: Exploring the Five Love Languages 12:32: Adapting Parenting Styles to Love Languages 16:26: Navigating Connection and Attention Seeking 21:19: Recognizing Signs of Connection Needs 25:56: The Development of Love Languages Emma Christmas | Founder of Everyday EHC Teacher and parenting bestie specialising in emotional well-being, children’s mental health, behaviour and big feelings. I’m all about helping parents to help their children and this starts with understanding why children think, react and behave like they do. I’ve supported thousands of families online and offline. I offer children’s relaxation audios, quality time ebooks and courses for parents and practitioners. Instagram: https://www.instagram.com/everydayehc/ Love Languages Blog Post:  https://www.everydayplayideas.co.uk/post/lovelanguages Free affirmations eBook:  https://www.everydayplayideas.co.uk/ebook  Episode Sponsor: Lume whole body deodorant is the perfect solution for anyone! Lume is baking soda and paraben free and most importantly, ph balanced. As a special offer for our listeners, all new customers can get 15% off all Lume products. Use our code, mamaknows, for 15% off your first purchase at lumedeodorant.com   Learn more about your ad choices. Visit megaphone.fm/adchoices

In this conversation, Nina and Julia Woods delve into the common issue of repetitive conflicts in relationships, exploring the underlying causes and offering insights on how to navigate these challenges. They discuss the importance of self-awareness, the role of tone in communication, and practical techniques for effective dialogue. Julia introduces the concept of viewing conflicts as 'X marks the spot' on a treasure map, emphasizing the potential for growth and healing within these recurring issues. The conversation also highlights the significance of regular relationship check-ins and the need for vulnerability in fostering deeper connections. 00:00: Understanding Repetitive Conflicts in Relationships 05:04: The Treasure Map of Marriage: X Marks the Spot 10:01: Exploring Tone and Validation in Communication 15:05: The Role of Self-Awareness in Conflict Resolution 19:48: Practical Techniques for Effective Communication 26:56: The Importance of Regular Relationship Check-Ins 30:09: Navigating Vulnerability and Resistance in Conversations Julia Woods is a relationship coach, passionate about helping couples communicate well believing that when spouses know how to communicate, they can literally overcome any challenge in life together. Julia offers courses for couples, a couples retreat and 1:1 coaching. Find her on her at Instagram: https://www.instagram.com/everydayehc/ Love Languages Blog Post:  https://www.everydayplayideas.co.uk/post/lovelanguages Free affirmations eBook:  https://www.everydayplayideas.co.uk/ebook  Episode Sponsor: Element is a zero sugar electrolyte drink. Whether you are a Mom on the go or an athlete, these will be perfect for you. Get your free Element sample pack with any purchase at drinkelement.com. Visit drinkelement.com/mamaknows to try to the new Element Sparkling, a bold 16 ounce can of sparkling electrolyte water. Learn more about your ad choices. Visit megaphone.fm/adchoices