بهترین پادکست های Military Spouse (2024)

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052 // Feeling Frazzled this Time of Year? Carve Out 30-Minutes to Reset, Refocus, and Recharge 19:00

7d ago19:00

19:00

Send us a text Hey mama! It's mid-December, and holiday prep is in full swing! How are we doing out there? The holidays can feel overwhelming, but what if you could carve out just 30 minutes to shift from chaos to calm? From overwhelmed to in control? In this episode, I walk you through a simple yet powerful process to reset, refocus, and recharge …

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051 // Setting Healthy Boundaries to Protect Your Energy and Peace Over the Holidays 23:02

14d ago23:02

23:02

Send us a text Hey mama! The holiday season is here, and with it comes an abundance of joy, connection—and sometimes stress, overwhelm, and burnout... In this episode, Setting Healthy Boundaries to Protect Your Energy and Peace Over the Holidays, we’re diving into practical strategies to help you safeguard your well-being during this busy time. We’…

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050 // Top 3 Wellness Habits to Keep You Energized, Grounded, and Healthy this Holiday Season 15:51

21d ago15:51

15:51

Send us a text Hey Mama! The holiday season is here, and while it’s often filled with joy and celebration, it can also be a time of stress, overwhelm, and burnout. In today’s episode, I’m sharing three simple yet powerful wellness tips to help you prioritize yourself during this busy season. From staying well-hydrated to the importance of quality s…

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049 // Wrapping It Up With a Pretty Bow: Top 10 Wins of 2024 18:26

28d ago18:26

18:26

Send us a text Hey mama! As we wrap up 2024, I’m taking a moment to reflect on some of the most meaningful wins from this year- both personal and professional. In this episode, I’m sharing my top 10 wins, from launching my coaching practice, to making over our bedroom, crossing the finish line of a Spartan Race alongside my family, buying our first…

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048 // Plan, Prioritize, and Meet Each Other's Needs: Why My Husband and I Started Daily Toolbox Meetings When He’s Home. 7:27

1M ago7:27

7:27

Send us a text Hey Mama! Are you and your partner often missing the mark on each other’s needs and expectations? And one or both of you is left feeling frustrated or resentful when things don't go accordingly? In today’s episode, we dive into a game-changer for getting on the same page with your partner during his time home—“Toolbox Meetings.” This…

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047 // 5-Minute Daily Practice to Align and Become Your Ideal Self 9:04

1M ago9:04

9:04

Send us a text Hey Mama! Want to get into better shape, live a healthier lifestyle, or become a more calm, patient, and loving mom? In this episode of Solo & So Well, we’re exploring the transformative power of spending just five minutes a day imagining your ideal self. This simple daily visualization technique is like setting your inner compass—it…

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046 // Exploring the Gap: Is Your Anxiety Being Fueled by the Distance Between Your Current and Ideal Self? 13:50

2M ago13:50

13:50

Send us a text Hey Mama! Welcome back to another insightful episode of the Solo & So Well podcast! I’m your host, Master Life & Wellness Coach for Moms, Heidi Chirkoff. Today, we’re tackling a common struggle that many of us face: anxiety. If you have an on-going, nagging feeling of anxiousness, and you're not really sure where it's coming from... …

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045 // Making Mom Friends is Hard: One Simple Exercise to Invite Genuine and Meaningful Mom Friendships Into Your Life 10:36

2M ago10:36

10:36

Send us a text Hey mamas! Welcome back to another episode of Solo & So Well. I'm your host and Master Life & Wellness Coach Heidi Chirkoff. Thanks for being here today! I'm really looking forward to diving into todays topic because I know its something a lot of moms struggle with—making real, meaningful connections. As adults, and especially as mom…

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044 // 3 Reasons Why 'Parenting Support' Might Not Be What You Actually Need Right Now 10:34

2M ago10:34

10:34

Send us a text Hey Mama! Welcome back to the Solo & So Well podcast with your host, Heidi Chirkoff, Master Life & Wellness Coach for Moms. In today’s episode, we’re diving into a thought-provoking topic: "3 Reasons Why Parenting Support Might Not Actually Be What You Need Right Now." Parenting is tough, no question about it. But sometimes, the real…

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043 // 5 Reasons a Mom in Burnout Might Not Ask for Help 9:40

3M ago9:40

9:40

Send us a text Hey mama! I’m so grateful you're here today! In this episode of The Solo & So Well Podcast, we're diving into a topic that hits home for so many moms: burnout and the challenges of asking for help. If you're feeling overwhelmed, overworked, and totally run down, it’s natural to wonder why asking for help feels so hard. Today, I’m bre…

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042 // Recognize Signs and Signals You Might Be In Burn-Out, So You Can Begin to Take Steps Out of it 18:32

3M ago18:32

18:32

Send us a text Hey Mama! I know you have a lot going on, and I’m so grateful you chose to tune in today. If you pressed play on this episode, I truly believe there’s something here meant just for you. Whether it’s a small nugget of wisdom, actional step, or a new perspective, I hope you find comfort and clarity as we explore a topic that so many of…

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041 // Simple Daily Check-in for Moms to Make Small Improvements and Feel Better Everyday 8:44

3M ago8:44

8:44

Send us a text Hey Mama! In today’s episode, we’re focusing on something that can truly shift your mood, energy, and overall state—daily self-check-ins. If you’ve ever felt overwhelmed, exhausted, or like you’re running on empty, this episode is for you. I’ll be walking you through a simple, three-question check-in practice that takes just a few mi…

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040 // Lean Into Falls Transformative Flow: 3 Seasonal Self-Care Tips for Stressed-Out Moms 12:14

3M ago12:14

12:14

Send us a text Hey Mamas! Feeling a bit tense as we step into the fall season? But also feeling so ready for change? In this episode of the Solo & So Well Podcast, I share three practical tips to help you create a restorative seasonal self-care plan that aligns with the natural rhythm of fall. Fall is the perfect time to reset, recharge, and refocu…

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039 // Confidence Isn’t Something You Get—It’s Something You Build: Practical Method to Boosting Confidence in Any Area of Your Life 15:32

4M ago15:32

15:32

Send us a text Hey Mama! In this episode of the Solo & So Well podcast, I'm diving deep into the topic of self-confidence and why it’s something you build, not something you simply "get." If you're a mom feeling overwhelmed, burnt out, or stuck in survival mode—especially if you’re holding down the fort while your partner is away for work—this epis…

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038 // Back-to-School Transition: Is It Time to Focus on You? 12:11

4M ago12:11

12:11

Send us a text Hey Mama! How is the back to school transition going? How are you feeling heading into the last quarter of this year? It's mind blowing to me that summer is already over and 2024 is soon coming to an end! Like, HOW?! Last year, our oldest started kindergarten so it was the first time we were sending our kid "back to school". Needless…

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037 // (GUEST) Empowered Living: Holistic Health and Well-Being with Amy Lenius 30:41

4M ago30:41

30:41

Send us a text Hey Mama! Are you ready to step into your thrive era? Well, you absolutely can! And it starts with you - ALL of you. Join me today for a beautiful conversation with the "hormone queen" Amy Lenius! We chat all about women's health, self-advocacy, loving your body, finding your purpose, and building self-worth. Amy has a truly holistic…

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036 // 3 Steps to Smoother Bedtimes with Your Kids 14:09

4M ago14:09

14:09

Send us a text Hey Mama! Are bedtimes a struggle for you? Are you finding that you are filled with dread when that time of day is nearing? Are the daily bedtime battles leaving you feeling totally wiped and defeated by the end of the day? Ya, they were for me too. I feel you, Mama! Bedtimes were becoming such a cause of stress and angst for me, and…

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035 // (GUEST) Restore Your Energy: Breathwork, Self-Discovery, and Self-Love with Gloria McLean BONUS Self-love Guided Meditation 30:21

5M ago30:21

30:21

Send us a text Hey Mama! Do I have a treat for you today! Have you been a little tense? Are you having a hard time finding yourself and your way in motherhood? Do you feel like you are alone in your struggle? Do you wish you had more tools in your toolbox to help center you, bring your shine back, and bring more calm to your day? Well, I think you …

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034 // (GUEST) Moms Need Play Too! Time to Release Perfectionism, Combat Overthinking, and Connect with Your Inner Child with Kara Latta 29:12

5M ago29:12

29:12

Send us a text Hey Mama! Have you been feeling tight, rigid, irritable, and always in your head? Do you often over think things? And are you hard on yourself- when things aren't going the way you think they "should", or you think you should have done better? When is the last time you did something for fun? Just for the pure joy and thrill of it? Ha…

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033 // Make Your Dream Life Come True: One Simple and Powerful Exercise to Help You Get Clear on What You Want and How to Get it. 9:23

5M ago9:23

9:23

Send us a text Hey Mama! When is the last time you sat down to think about what you want? What you truly and deeply desire? What does your dream life look like? What if you had a magic wand and literally anything was possible? If you feel like your wheels having been spinning, but you haven't been getting anywhere, it be because you're not even sur…

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32 // Get Unstuck the Accelerated Way: Top ONE Thing You Can Do to Move Through Change and See Results Faster 11:03

5M ago11:03

11:03

Send us a text Hey Mama! Are you feeling stuck in a certain area of your life? You don't have a clear vision on your future, aligned goals, or plan to see real change happen? You just KNOW you need change. Join me for todays call where I help you identify which one of three camps you belong to, of you're feeling stuck right now. AND I share with yo…

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031 // Let's Explore an Area That Might Be Causing You More Stress and Fatigue than You Realize 12:50

6M ago12:50

12:50

Send us a text Hey Mama! Todays episode is for you, if you’ve been feeling like a little clean up, or break from social media is needed. Maybe your noticing that I might be a cause of stress for you; its not feeling like a very supportive environment; you’re spending too much time on there, and often not feeling very good afterwards. Or maybe you h…

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30 // Nurturing Mind, Body, and Soul: Three Daily Practices that Actually Invite More Joy & Peace Into Your Life 12:52

6M ago12:52

12:52

Send us a text Hey Mama! Last week we ran our 5 Day Summer Sanity Saver challenge, and today I am sharing a tidbit of that with you. Today, we are diving into three daily practices you can (and should) start doing today that will actually invite more joy & peace into your life. I know when I am slacking in one or all of these areas, I am being impa…

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029 // Your Check Engine Light is On and It's Time for a Realignment: Three Reasons You Might Have Fallen Off Track with Your Goals 12:25

6M ago12:25

12:25

Send us a text Hey mama! Have you been feeling a little defeated and crumby lately? Because the goals/ intentions you set for yourself at the beginning of the year, (or maybe even last month) have kind of fallen off the waste side? Have you been feeling a pull to get back on track, and you just don't know where to start? Start here! In todays episo…

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028 // You Want to Thrive but You are Not Prioritizing These Two Things. 10:46

6M ago10:46

10:46

Send us a text Hey Mama! Okay, today is kind of like a part 2 to last weeks episode, where I shared with you the 5 most basics needs humans have in order to just merely survive, and how as busy women and mamas- it is so common for these most basic needs to not be met, and to fall to the waste side. In the literal sense, we can only go so long witho…

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027 // Prioritize These 5 Basic Needs to Get Out of Survival Mode 11:12

7M ago11:12

11:12

Send us a text Hey Mama! Do you think you might be operating from survival mode? And it might be effecting your quality of life; how you parent, the amount of joy and love you experience, your relationships. If you are not sure, here are some questions you can ask yourself: Am I always in flight, flight, or freeze response? Am I easily overwhelmed,…

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026 // Time Blocking for Beginners and Time-Management Tips for Stay at Home Moms 20:25

7M ago20:25

20:25

Send us a text Hey mama! Have you been hearing about time blocking, but just don't know where to start? Are you wishing you could have better time-management as a stay at home mom? Is routine something you struggle with, but are feeling a pull to start putting more focus there? In this episode we simplify time blocking and give lots of time-managem…

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025 // (GUEST) Getting to the Root of Your Child's Behavior | Understanding Your Triggers | How That Impacts Your Parenting AND What to Do About It -with Pediatric Occupational Therapist Kaili Zeiher 38:22

7M ago38:22

38:22

Send us a text Hey Mama! Are you feeling frustrated with your child's behavior; you're not sure where it comes from, or how to manage it? Does it feeling like you are always throwing out consequences, bribes, and threats but nothing seems to be working? And it doesn't feel very good either. Do you often get activated by your child(ren)'s behavior, …

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24 // Feeling Like You Don't Have Enough Time and Energy to Tackle the Day? Let's Help You Find More! 12:14

7M ago12:14

12:14

Send us a text Hey Mama! Are you always feeling like you just don't have enough time and energy in the day? To do all the things? To stay on top of the house, manage the kids, manage yourself, and not lose your very loving mind in the process? I feel you! And I got you. I want to help you find more time and energy, and increase your capacity, so th…

1
023 // Boost Your Mood and Energy Levels with this ONE Simple Daily Practice 9:30

8M ago9:30

9:30

Send us a text Hey mama! Feeling tired, irritable, low a lot of the time? You are lacking in motivation? Your brain seems fogged? Inside of this short and sweet episode I have for you guys today, you are going to find ONE super simple daily practice you can start doing today, to help you with all of that! If you are ready for this major mom hack.. …

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022 // How Comparison Might Be Killing Your Confidence in Motherhood and Three Ways to Tackle it 12:28

8M ago12:28

12:28

Send us a text Do you find yourself scrolling Instagram, comparing your life to the perfect grids, the always happy families, and immaculate kitchens - and it makes you feel less than? You think man, they have it all, and I'm a hot mess over here! Do you see Moms at the park or at playgroup with seemingly endless amounts of patience and energy and …

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021 // (GUEST) True Self-care that Supports Your Nervous System and Helps You Recover from Burnout with Michelle Koch 32:31

8M ago32:31

32:31

Send us a text Hey Mama! Have you been feeling tapped out? Like, all the time? Are you experiencing low mood and energy? Brain fog, headaches, or chronic fatigue? Are you short with your kids a lot? Do you have resentment brewing inside of you? Do you wonder if all these symptoms are just part and parcel of being a Mom? There might be more going on…

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020 // What is a Life Coach? Should I Hire One? What Kind of Transformation can I Expect? 17:03

8M ago17:03

17:03

Send us a text Have you been considering hiring a life coach? Are you a little unclear about what it even is? Or what kind of transformation you can expect? Are you curious about how coaching is different from therapy/counselling? In this this episode, we are going to cover all of that. I am also going to share some of my story and personal experie…

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019 // Some Days Are Just Really Friggen Hard and Everyone Needs a Reset: 3 Components for an Effective and Meaningful Reset 13:14

9M ago13:14

13:14

Send us a text Hey Mama! Welcome back to another episode of Solo & So Well. I am your host Heidi Chirkoff, and I'm so glad you are hear today! If you clicked on this episode it's probably because you are having some harder days right now, you are right in the thick of it. And you need some tools, and encouragement- and from someone who truly gets i…

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BONUS // Three Dirty Tricks I Play on Myself to Help Win the Day 8:12

9M ago8:12

8:12

Send us a text Hey Mama! So, I realized I have a few tricks up my sleeve to make for smoother days around here. They aren't technically time-management, self-care, or daily wellness practices...BUT they still do help me with time-management, taking care of myself, and winning the day! Curious what they are?! Go ahead, press play! In todays episode …

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018 // 3 Tips to Start Living as Your Highest Self TODAY 10:57

9M ago10:57

10:57

Send us a text Hello beautiful mama! I am really excited to bring you todays episode! Have you been searching for more? Do you know you were meant for more? Do you feel like the highest version of yourself is trapped somewhere deep inside of you? You just don't know how to set her free, support, and nurture her? This episode is for you. I think so …

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017 // Fitting in Fitness as a Busy Mom for Physical, Mental, and Emotional Benefits 20:19

9M ago20:19

20:19

Send us a text Hey Mama! Have you been feeling a pull to prioritize fitness more? Have you worked out consistently in the past, and already know how much in benefits you, in so many ways? Have you never really worked out, so you don't even know where to start? Do you struggle with finding the time and energy to fit it in now, as a busy Mom? I've be…

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016 // Feeling Stressed Out, Overstimulated, Low Energy, Short with Your Kids? Lets Explore 8 Great Reasons to Get Outside More! 16:16

9M ago16:16

16:16

Send us a text Hey mama! Have you been feeling stressed out, low energy, and like you are living at your tipping point? Have moods been up and down? Are bedtimes with the kids feeling hard, on the regular? Are you sick and tired, of always being sick and tired? What if I told you that getting outside more can help with all of that?! Join me in toda…

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015 // Wanting to Do Better for Your Kids: Three Must-Knows for Empowered Motherhood Transformation 13:18

10M ago13:18

13:18

Send us a text Hey Mama, Have you been feeling trapped in the lows of motherhood right now? Like everyday is groundhog day, and everyday is hard? You are so hard on yourself for feeling the way you feel, and reacting the way you do. You so badly want to be and do better for your kids, you just don't know how. Wanting to do better for our kids is gr…

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014 // How Do I Find My Purpose in Life? First Step to Discovering and Unlocking Your Purpose 14:39

10M ago14:39

14:39

Send us a text Hey mama! Have you been getting a pull, a tug, that there's more out there for you? You question the meaning of your life, and what you were put here on earth to do? Wonder what you are supposed to create? Who you are meant to serve and help? While being a Mom absolutely gives you meaning and purpose, you feel like you are being call…

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013 // When Dad Leaves and All Hell Breaks Loose: Three Tips for a Smoother Transition When Dad Leaves for Work 11:58

10M ago11:58

11:58

Send us a text Hey Mama! Tell me, is it that same at your house.. when your husband leaves for work, it's like everything goes off the rails! The washing machine breaks down, the power goes out, all of a sudden there's a mouse problem.. and then on top of all that, you have the kids, missing Dad, and acting out! It's a lot. And can be so tough! In …

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012 // 6 Tips to Improve Your Sleep Cycle and Sleep Quality 17:34

10M ago17:34

17:34

Send us a text Hey Mama! Do you have a hard time shutting down at bedtime? Do you toss and turn, and can't turn off your busy brain? Do you you wake up feeling tired, like you didn't any rest at all? Do you wonder if being tired all the time is just part and parcel of being a Mom with small humans? You are not alone, my friend! And you don't have t…

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011 // Tracking Triumphs: A Simple Method to Celebrate Your Mom Wins 13:36

10M ago13:36

13:36

Send us a text Hey Mama! Do you have a hard seeing the positive work you are doing, and the progress you are making? Do you get stuck on failures and short-comings? Do you have one bad day, and it erases all the good days? You are doing better than you think, mama, I promise you! Welcome back to Solo & Well! It's Heidi Chirkoff, and today, as we ma…

1
010 // Serving Serenity: Cultivate More Peace and Order Around the Dinner Table with Kids 12:58

10M ago12:58

12:58

Send us a text Hey Mama! Today, I'm diving into a topic that was once a real struggle for me as a solo parent - dinner time. With three energetic boys and a small house, chaos was becoming the norm, leading to stress and overwhelm. But, guess what? I found a way to make dinner time not just manageable but actually enjoyable. In this episode, I spil…

1
BONUS // Increase JOY in Your Life TODAY: One Simple Exercise with Huge Impact 8:14

10M ago8:14

8:14

Send us a text Hey Mama! Get ready for a joy-filled boost this Friday on Solo & So Well! 🌟 In this bonus episode, I'm unveiling a simple yet powerful exercise that can skyrocket your joy levels. I won't spill all the details here, but it involves setting joy alarms, embodiment practice, and creating a personalized joy list. 📝✨ Which all result in t…

1
009 // Release & Rise: Letting Go of Worry and MOM GUILT 13:00

10M ago13:00

13:00

Send us a text Hey, lovely listeners! It's Heidi Chirkoff, your companion on this journey of self-discovery in another episode of Solo & So Well. Today, let's dive into the deep waters of motherhood—specifically, the challenges of worry and mom guilt. I see you, fellow moms, in all your messy, raw, and incredible glory. You're doing the work, break…

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008 // Always Waking Up Feeling Tired, Grumpy, and Irritable? The ONE THING You Need to Start Doing Today to Change That! 13:24

10M ago13:24

13:24

Send us a text Hey Mama!! Welcome back to another episode of Solo & So Well! I am your host Heidi Chirkoff. I am so glad you are here! The ONE THING I have to share with you today is going to that is going to rock your world - in the absolute best way! If mornings are a struggle for you, you are going to want to hear this. The one thing I have to s…

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007 // Should I Take a Break from SOCIAL MEDIA? Exploring and Embracing the Urge for a Social Media Sabbatical 17:11

11M ago17:11

17:11

Send us a text Hey Mama! Join me on a reflective journey where we explore the magnetic allure many of us feel – the pull towards taking a break from social media. We're here to decode the messages your soul is sending, embracing the nuances of motherhood in the digital age. As we navigate the subtle whispers of our instincts, I want to extend a com…

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006 // Do I Just Need Better Home-Management Systems in Place? 14:23

11M ago14:23

14:23

Send us a text Hey Mama! In this heartfelt solo episode, join me, Heidi Chirkoff, as I candidly explore the pressing question that many moms who are struggling to keep up with all the things, grapple with: "Do I just need better home-management systems in place?" Drawing from my own journey as a solo mom, I share personal insights, struggles, and t…

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005 // Sanity Savers for Stressed Out Moms: 5 Powerful Daily Practices to Experience More Peace and Joy 12:27

11M ago12:27

12:27

Send us a text Are you feeling stressed out, maxed out, and irritable on the daily? Just barely hanging in there until bedtimes? And then once you finally do get all the kids tucked in bed, you’re completely exhausted, feeling defeated, and thinking about all the things and ways you could have done better… ya, I've been there.. it’s rough. You’re d…

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پادکست های Military Spouse

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