Episodes
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On this episode Kristina shares an interview with this season’s partner, Nicole Bird from Mission Nutrition, and together they talk through concepts surrounding weight loss that go beyond the scale itself. They talk about understanding your why as you approach this change and Kristina even shares an approach that she uses that keeps the metabolism trained in the most helpful and healthful way! If you are looking to create change in your body in a healthy way, this episode is for you.
Nina's Run for PTSD (Registration):
https://forms.gle/VQkQwnSmRWYMX8sVA
Nina’s Run for PTSD (FB Event): https://www.facebook.com/events/1246278305804300
Partnership (Mission Nutrition):
https://www.facebook.com/marshfieldmission
Goli Gummies: https://go.goli.com/ninasjourney
BetterHelp Sponsorship: betterhelp.com/ninasjourney
Social Media Handles
Facebook (Nina’s Journey): https://www.facebook.com/kristina.m.howey
Instagram (@kmh_ninas.journey): https://www.instagram.com/kmh_ninas.journey/
Email: [email protected]
Newsletter/Contact page: https://ninasjourneylife.com/index.php/contact-me/
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This week Kristina is bringing back mindset work and provides definition to both mindset and perspective. This is an imperative concept when it comes to health and wellness as she feels that mindset work is health in and of itself. Believing that we have the power to adapt, change, and develop our perspectives in a positive and loving way will gain traction in our actions, which ultimately changes our results. Take a walk through the framework and step back into a space of growing with mindset shifts.
Nina's Run for PTSD (Registration): https://forms.gle/VQkQwnSmRWYMX8sVA
Nina’s Run for PTSD (FB Event): https://www.facebook.com/events/1246278305804300
Newsletter/Contact page: https://ninasjourneylife.com/index.php/contact-me/
Partnership (Mission Nutrition): https://www.facebook.com/marshfieldmission
Goli Gummies: https://go.goli.com/ninasjourney
BetterHelp Sponsorship: betterhelp.com/ninasjourney
Social Media Handles
Facebook (Nina’s Journey): https://www.facebook.com/kristina.m.howey
Instagram (@kmh_ninas.journey): https://www.instagram.com/kmh_ninas.journey/
Email: [email protected]
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Episodes manquant?
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On this episode Kristina shares her journey with improving body image and becomes vulnerable as she talks bout her insecurities as it relates to looking in the mirror. How we feel about ourselves and how we feel about our appearance absolutely impacts our overall health and wellness. Having a positive body image is imperative to one’s experience within life in general. Push past those negative feelings, challenge the distorted “ideal” body that media displays, and embrace all that your body has done for you! You are strong, you are beautiful, and you are unique … which makes you a gift to those around you!!
Newsletter/Contact page: https://ninasjourneylife.com/index.php/contact-me/
Partnership (Mission Nutrition): https://www.facebook.com/marshfieldmission
Goli Gummies: https://go.goli.com/ninasjourney
BetterHelp Sponsorship: betterhelp.com/ninasjourney
Social Media Handles
Facebook (Nina’s Journey): https://www.facebook.com/kristina.m.howey
Instagram (@kmh_ninas.journey): https://www.instagram.com/kmh_ninas.journey/
Email: [email protected]
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Have you ever pondered the science behind emotional eating? Have you ever considered that eating is emotional? Kristina walks through what she learned about “emotional eating” and how that has changed her view on food, why we consume the way we do, and how often eating often not even about the food itself. Together you will learn a perspective on the idea of emotional eating and how this relates to health and wellness.
Eating Disorder, Trauma, and PTSD: https://www.nationaleatingdisorders.org/blog/eating-disorders-trauma-ptsd-recovery
National Eating Disorders Association (Blog): https://www.nationaleatingdisorders.org/blog
Charlotte Nellessen, RD (FB Group: https://www.facebook.com/groups/OpenConceptNutritionwithCharlotte)
Newsletter/Contact page: https://ninasjourneylife.com/index.php/contact-me/
Partnership (Mission Nutrition): https://www.facebook.com/marshfieldmission
Goli Gummies: https://go.goli.com/ninasjourney
BetterHelp Sponsorship: betterhelp.com/ninasjourney
Social Media Handles
Facebook (Nina’s Journey): https://www.facebook.com/kristina.m.howey
Instagram (@kmh_ninas.journey): https://www.instagram.com/kmh_ninas.journey/
Email: [email protected]
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Have you ever gotten to a point where it all feels overwhelming inside? Kristina opens up about where she has been the last few weeks and her experience over the 3-4 months. On this episode she talks about trauma and her experience with PTSD, how recently she had a sizable flare that brought her concern. She walks through the story in a way to be transparent and vulnerable, which gives context behind the flare. She is doing well and reflects on the engagement of new resources, learning to live with PTSD in a managed way.
PTSD video by Nina’s Journey: https://www.youtube.com/watch?v=WoAa2zuzP60&t=4s
Newsletter/Contact page: https://ninasjourneylife.com/index.php/contact-me/
BetterHelp Sponsorship: betterhelp.com/ninasjourney
Social Media Handles
Facebook (Nina’s Journey): https://www.facebook.com/kristina.m.howey
Instagram (@kmh_ninas.journey): https://www.instagram.com/kmh_ninas.journey/
Email: [email protected]
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On this week’s episode Kristina introduces concepts that take health and wellness beyond just hydration, diet, and exercise. She walks listeners through the differences between motivation and inspiration as it relates to creating change … how and when to leverage each one. Motivation gives us that call to action, it is externally influence. Inspiration goes much deeper and it is a feeling within and Kristina talks about attaching to that as a means to foster long term growth in health and wellness.
Newsletter/Contact page: https://ninasjourneylife.com/index.php/contact-me/
Partnership (Mission Nutrition): https://www.facebook.com/marshfieldmission
Goli Gummies: https://go.goli.com/ninasjourney
Sponsorship: betterhelp.com/ninasjourney
Social Media Handles
Facebook (Nina’s Journey): https://www.facebook.com/kristina.m.howey
Instagram (@kmh_ninas.journey): https://www.instagram.com/kmh_ninas.journey/
Email: [email protected]
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On this week’s episode Kristina shares her journey with running, which she equates to a relationship. She talks about the importance of finding an activity that speaks to you in a way that creates and evokes emotion. When exercise goes beyond something to be checked off the to-do list each day it carries deeper meaning and it also is easier to re-engage if life has created challenge or barriers to one’s habit of movement. Check out this weeks episode on how to use an activity of choice to foster a relationship with yourself.
Newsletter/Contact page: https://ninasjourneylife.com/index.php/contact-me/
Partnership (Mission Nutrition): https://www.facebook.com/marshfieldmission
Goli Gummies: https://go.goli.com/ninasjourney
Sponsorship: betterhelp.com/ninasjourney
Social Media Handles
Facebook (Nina’s Journey): https://www.facebook.com/kristina.m.howey
Instagram (@kmh_ninas.journey): https://www.instagram.com/kmh_ninas.journey/
Email: [email protected]
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Amongst all the chaos, do you have a practice to regroup and recenter your mind? This week Kristina talks through how to manage one’s energy through the use of meditation. She hosted an interview with Johanna Jean White, a leader in her industry and one who avidly uses meditation … together they reflected on what meditation does for overall health, including some simple techniques and resources to get started.
Johanna Jean White: http://www.thejohannawhite.com/
Books Referenced
The Book of Awakening by Mark Nepo
Radical Acceptance by Tara Brach
The 5 Second Rule by Mel Robbins
Meditation App: Oprah & Deepak 21-Day Meditation Experience
Newsletter/Contact page: https://ninasjourneylife.com/index.php/contact-me/
Partnership (Mission Nutrition): https://www.facebook.com/marshfieldmission
Goli Gummies: https://go.goli.com/ninasjourney
Sponsorship: betterhelp.com/ninasjourney
Social Media Handles
Facebook (Nina’s Journey): https://www.facebook.com/kristina.m.howey
Instagram (@kmh_ninas.journey): https://www.instagram.com/kmh_ninas.journey/
Email: [email protected]
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Hey, we are back at Season 2 with an episode on the importance of exercise and moving your body every single day. Kristina walks you through her system of what she calls Nina’s High Score to track her progress towards being a better version of herself then yesterday. If you are looking for inspiration and/or options on how to get in activity, listen to this episode as it will fire you up and help you create a long-lasting habit of health.
Kelly Kraus, Beachbody Coach: https://mysite.coach.teambeachbody.com/?coachId=1076585&locale=en_US
· Shoot her an email for sample workouts!
Newsletter/Contact page: https://ninasjourneylife.com/index.php/contact-me/
Partnership (Mission Nutrition): https://www.facebook.com/marshfieldmission
Goli Gummies: https://go.goli.com/ninasjourney
Sponsorship: betterhelp.com/ninasjourney
Social Media Handles
Facebook (Nina’s Journey): https://www.facebook.com/kristina.m.howey
Instagram (@kmh_ninas.journey): https://www.instagram.com/kmh_ninas.journey/
Email: [email protected]
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This is an exciting episode as it includes our first ever interview! Kristina hosted Charlotte Nellessen, a Registered Dietitian who is serving those around her with the teachings of intuitive eating. Also, nutrition is a topic that Kristina is super passionate about. She continues to find ways to help others feel more satisfied internally from both a physical standpoint, but also an emotional standpoint. Society breeds this notion of diet culture, which raises many of us with body acceptance issues and misconceptions on what being healthy actually means. Join us on this week’s episode as we bust down diet culture and cultivate a true sense of what it means to be health.
Charlotte Nellessen, RD (FB Group: https://www.facebook.com/groups/OpenConceptNutritionwithCharlotte)
Partnership (Mission Nutrition): https://www.facebook.com/marshfieldmission
Goli Gummies: https://go.goli.com/ninasjourney
Sponsorship: betterhelp.com/ninasjourney
Social Media Handles
Facebook (Nina’s Journey): https://www.facebook.com/kristina.m.howey
Instagram (@kmh_ninas.journey): https://www.instagram.com/kmh_ninas.journey/
Email: [email protected]
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Do you get enough water each day? Do you know why it is important to get enough hydration in every single day? Kristina walks you through the importance of getting enough ounces in your day to help maintain a happy and healthy function of your body. Do not skip drinking, that is in means of water and the like friends. :-) Hydration helps multiple body functions, but most importantly it helps your sleep, mental clarity, and your mood!
Partnership (Mission Nutrition): https://www.facebook.com/marshfieldmission
Goli Gummies: https://go.goli.com/ninasjourney
Sponsorship: betterhelp.com/ninasjourney
Social Media Handles
Facebook (Nina’s Journey): https://www.facebook.com/kristina.m.howey
Instagram (@kmh_ninas.journey): https://www.instagram.com/kmh_ninas.journey/
Email: [email protected]
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How do you create change? What are the challenges of creating change? Kristina walks through her approach of subtracting by use of addition. She will describe how to leverage the psychology of benefit vs. wrestling with the negative emotions that come with the notion of giving something up for the greater good of the goal. She teaches listeners how to leverage an approach of 1+1 and how that can move you toward the habits that will better serve the version of yourself you are trying to create. Stop the yo-yo and start adding today!
Partnership (Mission Nutrition): https://www.facebook.com/marshfieldmission
Goli Gummies: https://go.goli.com/ninasjourney
Sponsorship: betterhelp.com/ninasjourney
Social Media Handles
Facebook (Nina’s Journey): https://www.facebook.com/kristina.m.howey
Instagram (@kmh_ninas.journey): https://www.instagram.com/kmh_ninas.journey/
Email: [email protected]
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Let’s start the new year with a new and revitalized energy! Kristina kicks off Season 2, which will outline all that she has learned about health and wellness. She believes that when we feel better physically, we will feel better emotionally. Though goals of health can include weight loss, this is not the objective of this season. She wants listeners to know the power in being self-aware of the emotions driving our actions and be present enough to make the choices consciously. In addition to setting the state for the upcoming weeks, she encourages you to seek to be inspired and not get caught up in the trap of comparison. Buckle up as we define what our ideal selves and visualize what our renewed health looks like … for each and every one of us.
Partnership (Mission Nutrition): https://www.facebook.com/marshfieldmission
Goli Gummies: https://go.goli.com/ninasjourney
Sponsorship: betterhelp.com/ninasjourney
Social Media Handles
Facebook (Nina’s Journey): https://www.facebook.com/kristina.m.howey
Instagram (@kmh_ninas.journey): https://www.instagram.com/kmh_ninas.journey/
Email: [email protected]
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On this episode Kristina brings Season 1 all together and teaches listeners on how to walk through the process of learning their why. She shares her realization of grief, brought on by a year of despair through continued loss from the Covid-19 pandemic. Learning how to leverage purpose after grief is gained by digging through the layers of why … why is something important to you, why do you need to create a change? Join her as she steps you through her exercise in level setting, reclaiming her why, and stepping into a place where she can rebuild.
Reminder: Season 2 launches 1/3/2021
Sponsorship: betterhelp.com/ninasjourney
7 Levels Deep: http://www.7levelsdeep.com/
Social Media Handles
Facebook (Nina’s Journey): https://www.facebook.com/kristina.m.howey
Instagram (@kmh_ninas.journey): https://www.instagram.com/kmh_ninas.journey/
Email: [email protected]
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What drives our thoughts? What is perspective and how is it impacting our everyday lives? Kristina walks you through how perspective is developed, which has influence on our unconscious programming and ultimately driving the bus to our lives and relationships. Then she takes a deep dive into how to engage the conscious mind to create change. She does this using a concept called The Model by Brooke Castillo and how to use the tool to identify what is or is not working for you … then how to bring forth the thoughts that are not serving you. Change the though to change the perspective to change the feelings that are driving actions. This will develop the results you are longing.
Giveaway winner announced! Stay tuned for future opportunities.
Sponsorship: betterhelp.com/ninasjourney
The Model by Brooke Costillo: https://simplysquaredaway.com/the-model/
Season 2 Survey: https://docs.google.com/forms/d/1MBlW6LIDUAiyNdBhUKCDKKyVcXFxB96QvVIitTcNyVo/edit
Social Media Handles
Facebook (Nina’s Journey): https://www.facebook.com/kristina.m.howey
Instagram (@kmh_ninas.journey): https://www.instagram.com/kmh_ninas.journey/
Email: [email protected]
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Have you ever stopped to think about what you are grateful for? We are talking more then the big topics of love, life, wealth, and family. On this week’s episode Kristina walks you through what a daily practice of gratitude can do for you in any state of life. She shares her own journey with how she came across the concept and instilled this as a daily habit. Gratitude has so many benefits to the overall well-being of us as humans. She guarantees that you will start to see life through a different lens by taking just 5-10 minutes to reflect on five moments of the previous 24 hours … she educates on the importance of the small moments and how this will literally extend to a deeper connection with yourself and those around you.
Don’t forget the Give-a-Way … screenshot the episode and tag me on FB or IG to be entered into a drawing of a Start Today Journal. The winner will be announced next week on episode 9.
Sponsorship: betterhelp.com/ninasjourney
Start Today Journal/Rachel Hollis Ep 72: https://open.spotify.com/episode/1HsJHoPxWVSRTNoRNB43RF?si=7t27BKXTQZCtoYMCK3q-RQ
Season 2 Survey: https://docs.google.com/forms/d/1MBlW6LIDUAiyNdBhUKCDKKyVcXFxB96QvVIitTcNyVo/edit
Social Media Handles
1. Facebook (Nina’s Journey): https://www.facebook.com/kristina.m.howey
2. Instagram (@kmh_ninas.journey): https://www.instagram.com/kmh_ninas.journey/
3. Email: [email protected]
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What can stop us from leveling up? Fear, it is natural, powerful, and primitive. On this episode Kristina walks you through what and how fear impacts us as human beings. She even opens up and shares a clip with a very real and raw experience with fear. However, she feels that we an retrain our perception of the biochemical response of fear to interpret as excitement, a state we comfortably manage. Kristina encourages you to embrace it and step forward, leveling up because you deserve it. Save fear for the real emergencies and danger … take everyday fear and leverage it, master it!
Don’t forget the Give-a-Way … screenshot the episode and tag me on FB or IG to be entered into a drawing of a special product. Stay tuned for more on Episode 8.
Sponsorship: betterhelp.com/ninasjourney
Social Media Handles
1. Facebook: https://www.facebook.com/kristina.m.howey
2. Instagram: https://www.instagram.com/kmh_ninas.journey/
3. Email: [email protected]
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Bringing this all together, Kristina will share how taking self love and vulnerability will bring you to a state of growth. She talks about the difference between a fixed mindset and a growth mindset. Growth comes from the general idea that one believes he or she can develop talents through hard work, consistency, good strategy, and practice. She uses a real life experience in her parenting to demonstrate as an example stepping into a space of growth. She encourages listeners to not focus on the destination as much and instead embrace the process as she believes that is where you truly find yourself.
Fixed vs. Growth Mindset Visual: https://images.app.goo.gl/zh3Rs6ppUGEZK937A
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While navigating hardship or heartache, Kristina walks through what it is meant to be still. By sharing her current situation, she looks to extend understanding for what this may look like and how to respond to a loved one or someone you care about who raises their hand in a time of struggle. As she expresses that, as people, we all have choice and choosing our hard can still lead toward moments of sheer overwhelm at times … this is normal and it is absolutely ok. By developing and leaning on self-love and vulnerability, she describes the ability to be in a state of grief temporarily and then moves back toward a state of growth. Respect your pain, be still, and move forward in peace.
Virtual Suicide Awareness 10k fundraiser: https://runsignup.com/KristinaHowey
Brene Brown on Empathy: https://www.youtube.com/watch?v=1Evwgu369Jw
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Does the word vulnerability make you uncomfortable? It shouldn’t! Being comfortable with vulnerability is where living really is at. Kristina explains that the unpleasant notion that comes with vulnerability is really a fear of judgement. To live is to be showing up, to be seen. Together she will unpack the limitation of perfection and instead encourage you to open up to vulnerability, allowing yourself the grace to work through the journey of learning how to understand emotions that may impact your willingness to be vulnerable. This is not weakness, this is seriously a sign of true strength.
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