Episodes
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In Episode 201, we are talking all about 5 Productivity Hacks I Use Every Week as a Busy Working Mom, and trust me, these tips are game changers. In this episode, I’m sharing the five things I do every single week to keep my family organized, my career on track, and my sanity in check. From meal planning to weekly white space, these hacks will help you take control of your time and feel less overwhelmed, even when life gets crazy. So if you’re ready to stop feeling like life is running you, and start running life on your terms, these tips will change the way you look at your week!
For the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/201.
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Lori Oberbroeckling celebrates episode 200 of her podcast, "The Secrets of Supermom Show," and discusses strategies for busy moms!
In today’s “Ask Me Anything” episode, she emphasizes the importance of taking things one step at a time, such as starting with one new habit or process. Lori shares her approach to meal planning, using a weekly plan and a digital tool to streamline grocery shopping. She also talks about using morning checklists for children and the importance of strategic monthly planning to balance goals with family activities. Lori advises mapping out schedules to manage overlapping activities and stresses the need for planning to stay motivated without feeling overwhelmed.
For the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/200.
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Join us in The Supermom Society! Get all the details at thesupermomsociety.com!
Get all our show notes, buy the book Secrets of Supermom, and more at our website: www.secretsofsupermom.com
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Missing episodes?
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Today on the podcast we are talking about a struggle that I know many of us know well: emotional eating. Why is it so hard to stop emotional eating and what are some steps we can take today? We are diving into this and so much more inside this episode.
Our guest is Andrea Caprio, an expert in emotional eating and a master transformational nutrition coach, who developed her Food Freedom Formula to help busy people struggling with cravings and emotional eating lose 20 pounds or more without dramatic changes to their diets or workouts. Andrea's mission is to help others break free from self-sabotage, heal their relationship with food, and figure out how they want to live life on their own terms.
Today we discuss…
Emotional eating and the impact it has on your reactivity to your childrenGut issues and the connection to your mood and serotonin creationWhy it is challenging to control eating habitsHow Andrea defines emotional eating, especially in the context of busy momsThe shame that comes with emotional eatingThe benefits of food tracking and noticing trends in your behavior and emotionsUsing habit research to replace emotional eating triggersUsing dopamine to start craving things that are good for youThe concept of “wellness”Why we continue to make certain wellness choices even if they don’t make us feel goodTiny steps to get startedFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/199.
Stay connected!
Join us in The Supermom Society! Get all the details at thesupermomsociety.com!
Get all our show notes, buy the book Secrets of Supermom, and more at our website: www.secretsofsupermom.com
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Today on the podcast we are talking about relaunching your career whether after a pause to stay at home with kids or take care of a family member or a shift into a new industry altogether.
Our guest Heather Black created the Supermums Programme. With a background in training and employability support alongside Salesforce, she designed the perfect programme to help women with this relaunch.
Today we discuss…
Relaunching your career after a shift or pauseWhat to do when you feel stuck in a career, especially after many yearsWhy it's becoming more common to change careers in a lifetimeLearning skills for future jobs instead of for what exists nowWhere women go wrong when relaunching their careerHow to get credible and reputable trainingThe importance of experience and highlighting skills versus specific tasksMentorship and referrals and the importance of relationships in relaunching your careerHow career coaching can benefit you amid a career changeThe importance of preparation when planning a change in your careerFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/198.
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As busy working moms, we know how challenging the back-to-school season can be. That is why I am so excited to share this 4-part series focusing on back to school…made easy!If you missed the first three episodes in the series, head back to:
Episode 194: Mastering Morning RoutinesEpisode 195: Optimizing Family SchedulesEpisode 196: Mastering the After-School RoutineToday we dive into reflecting and reassessing family schedules after school has begun!
We discuss…
Why reflecting and reassessing family schedules mattersHow to reflect on what is working for your familyIdentifying problem areas in your scheduleStrategic adjustments you can make to ease stress and build energyInvolving your entire family in schedule decisionsUsing regular check ins to create the life you wantFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/197.
Stay connected!www.secretsofsupermom.com
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Episode Description:
As busy working moms, we know how challenging the back-to-school season can be. That is why I am so excited to share this 4-part series focusing on back to school…made easy!If you missed the first part of this series, head back to Episode 194 where we dig into stress-free mornings and Episode 195 where we talk about optimizing family schedules.
Today we dive into mastering after school routines!
We discuss…
Why after-school routines matterHow to create a consistent, reliable after school routineA dedicated homework space and how to create itThe balance between structured and unstructured timeCreating a family team and sharing the mental and physical load of household tasksEvening routines that matterFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/196.
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As busy working moms, we know how challenging the back-to-school season can be. That is why I am so excited to share this 4-part series focusing on back to school…made easy!If you missed the first part of this series, head back to Episode 194 where we dig into stress-free mornings. When you start your day in chaos, it is often hard to bounce back from that and take on the rest of the day as the person you want to be.
Today we dive into organizing and optimizing family schedules!
We discuss…
How to create a master family calendar that works for the whole familyEvaluating and eliminating commitments to prevent burnout, focusing on activities that align with family values and goals Automating and delegating tasks: to lighten the load The importance of consistent routine and how to focus on the right thingsFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/195.
Stay connected!
www.secretsofsupermom.com
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As busy working moms, we know how challenging the back-to-school season can be. That is why I am so excited to kick off a 4-part series focusing on back to school…made easy!But, if you do not have school or high school-age kids, I don't want you to automatically write this episode off. Many of these tips can be used for any time you have a significant change in schedule like a new job, moving homes, or becoming a caretaker.
We are going to start off with morning routines, because we know how hectic this time of day can be. When you start your day in chaos, it is often hard to bounce back from that and take on the rest of the day as the person you want to be.
Today we discuss…
Why calm mornings actually start the night beforeHow to use checklists to keep you and the kids on trackGetting the entire family on board to ensure stress-free mornings benefit everyoneFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/194.
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Our guest Monica Packer is a normal mom and recovering perfectionist who uncovered the truest model to lasting growth: it's progress made practical. As a podcaster on the show About Progress and coach, she guides women to find sustainable growth by adopting progress over perfection.
Today we discuss…
Where women go wrong when it comes to habitsThe difference between what you can do on a great day vs. a hard dayBuilding in flexibility when it comes to habitsHow to set a habit baseline and why this is so importantRedefining your definition of consistencyHacking your brain to make “blah” habits funThe ideal versus a small and simple version of your habitAllowing perfectionism to get in your way when it comes to habitsChanging they way you see yourself as you build you personal habitsFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/193.
Stay connected!
www.secretsofsupermom.com
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As a working mom with a full-time career, business, 4 children, and a slew of activities, I was definitely looking forward today’s conversation with my guest, Ann McKitrick.
Ann is the founder of Nurtured Noggins, a comprehensive resource for parents and host of Parenting in the First 3 Years Podcast. A frequent conference speaker, she's a parenting coach and early childhood specialist with 30 years of experience in higher education. Ann also provides online professional development for thousands of childcare professionals each year through her online business, Texas Child Care Training.
Today we dig into maintaining connection with your children even if you are a working parent.
Today we discuss…
Childcare choices and how childcare can help increase your connection with your childManaging meltdowns at pick-up or the end of the dayThe importance of transitions for parents so they can show up the way they want for their childrenCommon challenges that working parents faceWhat can we do to maintain balance even as a working parentThe importance of taking care of yourself and how that impacts your connectionsKnowing and planning for what you needFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/192.
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Andrea Liebross, big thinking expert for high-achieving women entrepreneurs, joins us today to talk about thinking big. She shares her TRUST acronym to help you get from your ambitious present to your ambitious future in a completely aligned way.
Andrea is the author of best seller She Thinks Big: The Entrepreneurial Woman’s Guide to Moving Past the Messy Middle and Into the Extraordinary, and host of the Time to Level Up podcast.
Today we discuss…
What it means to think bigAsking some key questions to “future you”Challenging yourself against the things you think you “have to do”Giving yourself some thought optionsDetermining the real problem and the emotions that go along with itThe anticipation of a negative feeling is sometimes worse than the actual feelingEmbracing unknowns and uncertainly when thinking bigSecuring support from family, friends, team members vs. outside support for your home or businessHow lack of support can keep you from thinking bigCreating a plan for getting from your present to your futureGetting out of all-action, all the time and using the strategic pauseFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/191.
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Justine Carino joins us today to talk all about how to manage stress and anxiety. As busy moms, these strategies are critical to maintaining energy and feeling great.
Justine is a licensed mental health counselor, anxiety treatment specialist and host of “Thoughts from the Couch” podcast.
Today we discuss…
Why trying to find the best way and be the most efficient might be making you more stressedWhy slowing down is uncomfortableHow dopamine might get in your wayAn easy way to practice mindfulnessUsing the ‘name it to tame it’ techniqueChallenging your thoughts and the truth of what you are thinkingPersonifying your stress or anxiety to separate it from who you areCreating life anchors to prevent stress and anxiety before it takes overWhy boundaries are so important in this spaceFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/190.
Stay connected!www.secretsofsupermom.com
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Do you have a shutdown routine, or do you just barrel straight out of work and into family life? Successful women use a few key processes to stay focused, happy, and out of overwhelm. Today, Shawna shares some of the secrets she shares with her professional clients including her 3-step shutdown routine to allow you to leave work both physically and mentally.
Shawna Samuel is an executive leadership & productivity coach for women, and the host of The Mental Offload podcast.
Today we discuss…
How work-life balance is actually possible even if you are a high-achieving, career-driven womenThe four things you need to manage in order to succeedManaging your bandwidthA broad definition of team and why your entire team is so importantThe importance of systems in saving time, focus and energyA shutdown routine and the massive impactThe challenging shift from “work time” to “home time”Some strategies for shutting off your brain after work is “over”A 3-step shutdown routine to let you leave work physically and mentallyFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/189.
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The Supermom Summit is officially HERE! The Third Annual Supermom Summit is the only virtual summit of its kind where you can discover the secrets of high-performing moms who get more done in less time WITHOUT stress, overwhelm, or burnout.
If you want…
More time to do the things you really love...not more time to clean the houseSimple tools and routines you can start today to make each day easier and better...not a super complicated systemTo get rid of that spinning feeling and know exactly what to do nextTo know how to get back on track when things go haywire...because they sometimes will…then I invite you to join us for FREE. 5 days, over 25 speakers (in fact today’s guest will be there too!), and a whole lot of magic! Head to www.thesupermomsummit.com for your free ticket!
Deb Lee joins us to share her take on a year of yes…with a twist.
Deb is a Digital Productivity Coach, Certified Professional Organizer®, speaker, productivity consultant, Evernote Expert, Trainual Certified Consultant, and self-described appaholic.
She loves helping solopreneurs and entrepreneurs level up their workflows and leverage technology so that they can focus on the right things at the right time and get more accomplished every day.
Today we discuss…
What it means to take a “year of yes”The parameters Deb has set around her personal yesesThe feelings that might come up when you decide your year of yesFacing a major life change that helps you find clarifyWhy today can always be the perfect time to startThe mental and emotional commitment required to make hard choicesThe hard parts of a year of yesFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/188.
Stay connected!
www.secretsofsupermom.com
Secrets of Supermom on Facebook
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The Supermom Summit is officially HERE! The Third Annual Supermom Summit is the only virtual summit of its kind where you can discover the secrets of high-performing moms who get more done in less time WITHOUT stress, overwhelm, or burnout.
If you want…
More time to do the things you really love...not more time to clean the houseSimple tools and routines you can start today to make each day easier and better...not a super complicated systemTo get rid of that spinning feeling and know exactly what to do nextTo know how to get back on track when things go haywire...because they sometimes will…then I invite you to join us for FREE. 5 days, over 25 speakers (in fact today’s guest will be there too!), and a whole lot of magic! Head to www.thesupermomsummit.com for your free ticket!
Megan Sumrell joins us today to share her brilliance in planning your week…without stress.
As a former corporate executive turned business owner, and a mom and wife, she knows exactly how hard it is to juggle #allthethings while still maintaining your own sense of self and purpose. As the CEO and Founder of The Pink Bee, she took her 20+ year career in systems and processes and applied it to all things time management, organization and productivity. She is the creator of the TOP Program and TOP Planner, a program and planner that teaches her proprietary planning and time management system.
Today we discuss…
Why it is important that women have tools that will work for them when it comes to productivity and time managementWhy planning and productivity are not the sameMegan’s definition of productivity that will change your lifeHow to create plans that support constant changeHow to think about time in terms of moneyStrategic processes to reduce chaosOrganizational systems to have in place to make planning easierThe biggest challenges with starting a new planning processFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/187.
Stay connected!
www.secretsofsupermom.com
Secrets of Supermom on Facebook
Secrets of Supermom on Instagram
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The Supermom Summit is officially HERE! The Third Annual Supermom Summit is the only virtual summit of its kind where you can discover the secrets of high-performing moms who get more done in less time WITHOUT stress, overwhelm, or burnout.
If you want…
More time to do the things you really love...not more time to clean the houseSimple tools and routines you can start today to make each day easier and better...not a super complicated systemTo get rid of that spinning feeling and know exactly what to do nextTo know how to get back on track when things go haywire...because they sometimes will…then I invite you to join us for FREE. 5 days, over 25 speakers (in fact today’s guest will be there too!), and a whole lot of magic! Head to www.thesupermomsummit.com for your free ticket!
Do you wish you knew how to get out of the habit of procrastination?
Risa Williams, book author, licensed therapist, mom, psychology professor, and speaker joins us as our guest today to talk all about procrastination. She's the author of the self-help books:The Ultimate Anxiety Toolkit, The Ultimate Self-Esteem Toolkit, The Ultimate Time Management Toolkit (JKP Books) and her latest book which comes out this November, The Procrastination Playbook. She's also the host of The Motivation Mindset Podcast, which features productivity tools.
Today we discuss…
Why we procrastinate as busy momsThe guilt and shame that are activated when we procrastinateThe connection between increased stress and the inability to get started, make decisions, and other important frontal cortex activitiesSelf-talk and the impact on our internal guilt and shameFinding the fun in the taskUsing accountability as “magic” to get things doneGiving your brain so many commands that it has no idea what you wantTime parameters to allow narrowed focusMental preparation vs. building up dreadFinding your own signs of procrastination How to get out of the habit of procrastinationFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/186.
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Do you wish you could have more energy? Do you wish you didn't drag at the end of the day or the week (or both)? What if you could harness your natural life rhythms to have more energy without needing that afternoon pick-me-up? Dr. Amber Curtis joins us today to share how to use five types of energy to feel better now.
Dr. Amber Curtis helps ambitious, high-achieving women maximize their time and energy for who and what they love. A professor by day, business owner by night, and mom of four throughout, Amber knows all too well how challenging it is to juggle life’s many demands and opportunities.
Today we discuss…
Five life rhythms that you can use to have more energy How to use your personal rhythms to have the most energy for YOUWhy all time is not created equallyCircadian rhythms and why it is more than just being a morning or evening personWhy changing sleep patterns is the worst thing you can do for productivityThe importance of hormonal resets for energy boostsUnderstanding energy rhythms to better understand our partners, kids, and teamsThe ultradian rhythms in your life like sleep phases and the ability to focusTime spans of focus and why the Pomodoro technique worksInfradian rhythms and monthly rhythms especially as womenThe four phases of the infradian rhythm and how your body might feel from an energy perspectiveWeekly cycles and the reality of your life season, career season, and personal scheduleSeasonal changes and how they can impact mood and energyFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/185.
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[Listening in real time? The Supermom Summit Waitlist is OPEN! Head to www.secretsofsupermom.com/waitlist to grab your prize and be the first in line when tickets go live!]
Joining us on the show this week is the one and only Boss Mom, Dana Malstaff! Dana Malstaff is the Founder of Boss Mom and creator of Nurture to Convert. She is a mother, author, speaker, podcaster, and movement maker. She believes that too many brilliant moms are struggling to figure out how to grow their business while balancing all that is required to be a good mom, partner, and woman. Dana teaches Nurture Marketing to thousands of Boss Moms so they can authentically get visible and grow their business even with their inconsistent schedules.
Today we discuss…
The feeling of connection we have with people, businesses, and brandsTaking action, even when you are scaredThe beginnings of Boss Mom and how it became a movementThe insecurities and traumas that come up when becoming a Boss MomWhy we as moms are not very good at reflecting on our emotionsFeeling the need to take care of everyone and be responsible for everythingFinding the people who love you and think you are good enoughBecoming a product of your environment, then deciding if that is the person you want to beDana’s new platform that is changing the game for business-owning moms (Check it out HERE!)For the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/184.
Stay connected!
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Lauren Magers joins us today, creator of the Happy Life System that leads the charge for family empowerment and transformation. Her mission is to equip children, parents, and families with the keys to unlock their happiness and live successful lives.
Today we discuss…
Only feeling good enough when you get resultsHow Lauren came up with the Happy Life SystemTo parent well and also feel like you are parenting wellThe importance of using language that allows you to communicate from your heartCreating opportunities and gratitude within your familyEmpowering your children to be leaders in your homeCreating happiness and joy in everyday tasksLearning to love yourself so you can teach your children to love themselvesAsking your kids for advice to build confidenceFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/183.
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Our guest today, Erica Djossa CEO and founder of Momwell, just released an amazing book called Releasing the Mother Load that we alllll need to read.
Erica is a registered psychotherapist specializing in maternal mental health with over a decade of experience. As a mother of three rambunctious young boys, Erica understands first-hand the challenges of motherhood.
Today we discuss…
The deep end of motherhood and releasing the pressureThe invisible mother load that we all carryWhat it means to be “intensive mothering” and the cost of this roleThe daily feeling of failure we can feel as busy momsErica’s break-down turned break-through experienceFeeling like a “good mom” only if certain parameters are metThe endless filing cabinet of motherhoodBeing ready to “release and redistribute” the mother loadConnecting your identity to tasks in your homeThe impact of partnerships and relationships in the idea of being a good momThe expert vs. novice dynamic that can happen with your partnerKnowing what is high stakes and low stakes for you personallyFor the show notes and all the links mentioned in today’s episode, head to secretsofsupermom.com/182.
Stay connected!
www.secretsofsupermom.com
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