685: 5 Mindset Shifts From Attending In-Person Retreats (Mindset & Self-Care)

In episode 689, Dr. Kristen Wager teaches us how to use research to drive our content strategy, in order to predict what content will perform well instead of guessing what our audience wants. Dr. Kristen Wager is a consumer researcher with over 15 years of experience and a Ph.D. in research. She has worked with major companies like Google, Amazon, and Meta, gaining firsthand insight into how research shapes strategy and drives growth. While these companies invest billions each year to understand their audiences, she believes creators deserve access to the same level of insight. Most recently, Kristen led consumer research at Raptive, collaborating with some of the biggest food bloggers in the industry, including Half Baked Harvest, Tastes Better from Scratch, Just One Cookbook, Hey Grill Hey, and The Woks of Life. During this time, she developed a deep appreciation for the creator space and identified a significant gap: many creators lack access to first-party data to inform their business decisions. When Raptive ended its research program, Kristen launched CreatorPulse to continue supporting creators—particularly in the food and lifestyle space—with real-time audience feedback. Her mission is to help creators make smarter, data-backed decisions that truly reflect what their audience wants. In this episode, you’ll learn how to build a purposeful, proactive content strategy, how to leverage research to guide your approach, and why this can have a powerful impact on your food content business. Key points discussed include: - The Importance of Research: Research is crucial for understanding your audience’s needs and evolving trends, helping you predict content success rather than guessing. - Moving Beyond Gut Feelings: While intuition has its place, relying solely on it can lead to echo chambers and content burnout; scalable growth requires data-backed decisions. - Defining a Strategic Content Strategy: A proactive content strategy is built with purpose, intention, and your audience’s needs in mind, aligning with your business growth. - Methods of Research: Use various research methods, from simple polls to in-depth surveys and social listening, to gather audience insights. - Types of Research: Different types of research, like audience insights, competitor benchmarking, and brand perception, offer unique benefits for shaping your content and brand. - Real-Time Data: Emphasize real-time data to stay ahead of trends and understand current audience needs, rather than relying solely on historical performance metrics. - Turning Data into Action: Translate data into actionable steps by identifying content themes, creating messaging frameworks, and aligning content with business goals. - Busting Research Myths: Overcome misconceptions about research by recognizing that it doesn’t have to be time-consuming or expensive, and that audience feedback is invaluable. Connect with Dr. Kristen Wager Website

A practical guide to reframing negative thought patterns and inviting more joy, peace, and success into your daily life through intentional mental shifts. Today, I want to dive into the way we talk to ourselves and the narratives we create in our minds. Our brains are naturally wired to focus on the negative—but here’s the good news: we have the power to rewrite that narrative. In this episode, I’m sharing five transformative strategies to help you reframe your thoughts and invite more joy into your everyday life. Action Plan: 1 - Flip the “What If” Spiral: Challenge negative what-if scenarios by intentionally creating positive, empowering alternative narratives. 2 - Rewrite Your Personal Stories: Recognize that the stories you tell yourself are often assumptions, and consciously choose more compassionate interpretations. 3 - Refuse Negative Talk: Disengage from gossip and complaints, instead redirecting conversations towards positivity and inspiration. 4 - Shift “I Have To” to “I Get To”: Transform obligations into opportunities by reframing mundane tasks as privileged experiences. 5 - Replace Comparison with Inspiration: When you catch yourself comparing, pause and ask how another’s success can motivate rather than discourage you. Get in touch with Megan below. Website | Instagram

In episode 687, Megan chats to Anna Dearmon Kornick about why a Weekly Planning Session is the best time management tip to start overcoming overwhelm and hitting our goals. Anna Dearmon Kornick is a highly sought after time management coach and keynote speaker, top 1% globally ranked podcast host of It's About Time, and founder of the It’s About Time Academy. A true Louisiana firecracker who has become known for making time management fun, Anna helps busy professionals and business owners struggling with overwhelm manage their time using her personality-driven HEART Method. In this episode, you’ll discover how to revolutionize your time management by creating a personalized weekly planning system for your food blogging business, including the best tools to use and strategies for building habits that last. Key points discussed include: - Weekly Planning is Critical: A consistent weekly planning session can help you anticipate challenges and create smoother transitions between tasks and responsibilities. - Customize Your Approach: There’s no one-size-fits-all method for planning; adapt the strategy to fit your unique personality and lifestyle. - Use High and Low-Tech Tools: Combine digital tools like Asana with a physical notebook to capture and track ideas and tasks effectively. - Account for Transition Time: Build in buffer time between activities to reduce stress and prevent perpetual lateness. - Start Small and Reward Yourself: Begin with a bare minimum planning session and create a reward system to build a sustainable habit. - Embrace Flexibility: Your weekly planning can evolve and be completed in segments rather than one strict sit-down session. - Imagination Matters: Use creativity and forward-thinking to design a time management system that works uniquely for you. Connect with Anna Dearmon Kornick Website | Instagram

In episode 686, Christine Van Bloem shares how she was able to thrive in her niche and diversify her revenue after losing her cooking school in 2020, fighting against giving up on life post-50. Christine Van Bloem is the owner and head cook in The Empty Nest Kitchen, where she teaches empty nesters how to cook for one or two, while finding the fun in cooking with a healthy-ish vibe. She is also the creator of Menopause Meal Plans, providing tasty weekly menus utilizing the Mediterranean Diet for perimenopausal, menopausal, and post-menopausal women. Christine completed her Culinary Medicine Medical Provider (CCMP) certification and also hosts popular monthly online classes through AARP and the Empty Nest Kitchen podcast. In this episode, you’ll learn how to build a reliable income from your food business (without relying on ad revenue), why your niche plays a critical role in diversifying your business and how to rise above personal hardships. Key points discussed include: - Diversification is Key: Explore multiple avenues like teaching classes, memberships, and corporate team-building to future-proof your business. - Find Your Niche: Focus on a specific audience, like empty nesters or menopausal women, to create targeted, valuable content. - Embrace Online Opportunities: Leverage platforms like AARP, virtual classes, and online memberships to reach a wider audience. - Be Authentic and Fearless: Don’t be afraid to put yourself out there and try new things, even if they seem outside your comfort zone. - Learn from Challenges: Personal hardships can be transformative and lead to unexpected opportunities and growth. - Continuous Learning: Stay open to new certifications, courses, and skills that can enhance your business offerings. - Community Connection: Build meaningful relationships with your audience through interactive and personalized content. If You Loved This Episode… You’ll love Episode 582: Creative Ways to Earn Money as A New Food Blogger with Katharine Rosenthal Connect with Christine Van Bloem Website | Instagram

Have you ever considered attending an in-person retreat with like-minded individuals? In this episode, I talk through 5 major mindset shifts I’ve experienced from attending retreats and how they have impacted my bus I’m super excited to share with you the incredible mindset benefits I’ve discovered from hosting and attending in-person retreats. These aren’t just your typical business events - they’re life-changing experiences that can completely shift how you see yourself and your potential. If you’ve ever felt stuck or isolated in your entrepreneurial journey, this episode is going to open your eyes to the magic of stepping out of your comfort zone. Action Plan: 1 - The power of in-person connections: Creating deep, meaningful relationships beyond virtual networking. 2 - Changing the way we talk to ourselves: Challenging and rewriting negative self-talk narrative. 3 - Identifying blind spots that are holding you back: Getting fresh perspectives from peer. 4 - The confidence boost that comes from external validation: Recognizing your unique strengths and expertise. 5 - The energy shift that comes from stepping away: Reconnecting with your core business purpose and dreams Get in touch with Megan below. Website | Instagram

In episode 684, Chelsea Cole teaches us how to creatively manage our time and build a successful business—all while navigating the challenges of first-time parenting. Chelsea Cole is a cookbook author, food blogger, and founder of The Cookbook Lab, a course that teaches self-publishing cookbooks. Her website, A Duck’s Oven, focuses on sous vide cooking. She has written two cookbooks, Everyday Sous Vide and Sous Vide Meal Prep and her third, "A Feast of Thorns and Roses," a fan cookbook inspired by the "A Court of Thorns and Roses" series, comes out April 1st. She currently lives outside of Portland, Oregon with her husband, son, and daughter on the way. In this episode, you’ll discover strategies for balancing your blog, launching new ventures like writing a cookbook, and embracing first-time parenthood—so you can keep growing your business while showing up for your family. Key points discussed include: - Strategic Outsourcing: Sometimes you have to know when to ask for help. Chelsea’s smart move of delegating cookbook photography proves that you don’t have to do everything yourself. - Flexible Work Hours: Those early morning hours are gold, especially with a newborn. Chelsea turned those 4 AM wake-ups into productive writing time. - Content Prioritization: Focus on essential business tasks while temporarily pausing less critical activities. - Family Support: Your support system is everything. Chelsea’s mom stepping in one day a week made all the difference in maintaining her sanity and productivity. - Embrace Inconsistent Progress: Perfectionists, this one’s for you - progress isn’t linear when you’re a new parent. Learning to be okay with that is a superpower. - Realistic Expectations: Set achievable daily goals and celebrate small victories to maintain motivation and avoid burnout while managing a newborn and a major work project. - Adaptable Planning: Create flexible plans that can shift with your newborn’s unpredictable schedule. - Ruthless Efficiency: Become a time management ninja. When you’ve got limited windows to work, every minute counts. Connect with Chelsea Cole Website | Instagram      

In episode 683, Chad Allen delivers a game-changing strategy that could transform the way food bloggers think about growing their email lists: the powerful and often overlooked technique of email swaps Chad R. Allen is a writer, speaker, editor, and writing coach. A 25-year publishing professional, he has worked with such bestselling authors as Michael Hyatt, Caroline Leaf, Mark Batterson, and Phyllis Tickle. He is the creator of BookCamp, a training center and community for writers, as well as Book Proposal Academy, an online course. His passion is helping writers craft must-read books that reach large audiences, and he blogs at http://www.chadrallen.com/. In this episode, you’ll learn about email swaps, how they can benefit you, and how to execute them effectively so you can get high-quality, valuable email subscribers. Key points discussed include: - Email is essential: You need an email list to build a solid business because social media is “rented property”. - Anyone can do an email swap: It is best to start with someone you know with a list comparable in size to yours. - Make it about them: If you’re reaching out to someone you don’t know, focus on how you can help them reach their audience. - The freebie matters: You want to offer an irresistible freebie to the other person’s audience to encourage sign-ups. - Provide swipe copy: Make it easy for your partner by providing an email template they can adapt. - Email swaps yield warm leads: Email swaps can provide warmer leads than you find through paid ads. - Welcome new subscribers: Have a welcome email sequence to introduce yourself to new subscribers and build a relationship. - Avoid misaligned audiences: Make sure you and your partner have overlapping audiences. Connect with Chad Allen Website | Instagram

Discipline and freedom go hand in hand - implementing structure in your life can unlock creativity, joy, and long-term success. As entrepreneurs, we can have all the goals, dreams, and good intentions in the world, but without discipline, none of it matters. Lately, I’ve been reading The Creative Act: A Way of Being by Rick Rubin, and one section on discipline really stopped me in my tracks. It reminded me that discipline isn’t about restriction - it’s about creating the freedom to do what we truly love. Let’s dive into five ways you can build more discipline into your life! Action Plan: 1 - Define Your Non-Negotiables: Get clear on what absolutely must happen in your business and life - treat these like brushing your teeth, no excuses. 2 - Create a System, Not Just a Goal: Goals are great, but systems are what keep you moving forward - set up routines that make discipline automatic. 3 - Time Block Like a Pro: Structure your schedule intentionally, dedicating specific time blocks to deep work, content creation, and rest. 4 - Eliminate Decision Fatigue: Simplify daily choices by meal prepping, pre-planning content, and having a structured to-do list to conserve mental energy. 5 - Use Rewards and Consequences: Give yourself incentives to stay on track, whether it’s a coffee treat for completing tasks or a consequence for missed deadlines. Get in touch with Megan below. Website | Instagram

In episode 681, Megan chats to Megan Keno about key aspects of her 15-year blogging journey that have led to her success, including knowing where to spend your time and when to pivot. Megan is creator and CEO of Homemade Home, a veteran 15 year old food blog, focused on every day elevated dishes and cast iron cooking. Megan is also a cast member of season 4 of FOX's Next Level Chef with Gordon Ramsay. Oh yeah, and he has her cookbook. In this episode, you’ll learn about building a sustainable food blogging business while maintaining authenticity, and why saying ‘yes’ to unexpected opportunities can determine the future of your blog. Key points discussed include: - Authenticity is Key: Staying true to yourself creates opportunities and resonates with your audience. - Slow and Steady Wins: Consistency and intentional content creation are more important than viral trends. - Platform Strategy: Focus on social media platforms where you naturally enjoy consuming content, rather than spreading yourself thin. - Rebrand with Purpose: Be willing to evolve your brand to reflect your current life and passions. - Overcome Obstacles: Challenges like algorithm changes or traffic drops don’t define your long-term success. - Say Yes to Opportunities: Being open to unexpected chances can lead to transformative experiences. - Self-Reflection Matters: Take time to understand your unique strengths and goals as a content creator. - Long-Term Perspective: Building a sustainable blog requires patience, love for your craft, and continuous learning. Connect with Megan Keno Website | Instagram

In episode 680, Coley Gaffney teaches us how to deal with mental health struggles like anxiety and depression while running a food blog. Nicole "Coley" Gaffney is a professionally trained chef and content creator behind the website Coley Cooks. She specializes in seafood and Italian cuisine, and previously had her own business as a personal chef and caterer. Coley has made numerous television appearances, including on QVC, The Rachael Ray Show, The Today Show, and most notably, was 2nd runner up on season 10 of Food Network Star. Coley lives at the southern Jersey shore with her husband and pup, and is passionate about helping people connect through food. In this episode, you’ll learn how to recognize and address mental health issues without relying on therapy, and why understanding food blogging as a long game is essential to keep a healthy balance with your blog. Key points discussed include: - Mental health struggles are common: Experiencing mental health challenges is a normal part of life, and sharing experiences can provide comfort and reduce feelings of isolation. - Acknowledge and address issues: Recognizing and addressing mental health struggles is essential because nobody is coming to rescue you. - Journaling can be a powerful tool: Regularly journaling about thoughts and feelings can help process emotions and track personal growth. - Make small promises: To combat work paralysis, start by making tiny promises to yourself and gradually build momentum. - Social media can impact mental health: Taking breaks from social media can be beneficial, especially if it causes anxiety or stress. - Blogging is a long game: Success in blogging takes time, so focus on the love of creating content rather than solely on monetary gains. - Real people are valuable: Authentic, personal recipes and cooking advice will always be valued over AI-generated content. If You Loved This Episode… You’ll love Episode 534: It’s OK to Ask for Help as a Food Blogger with Teri-Ann Carty. Connect with Coley Gaffney Website | Instagram