Her Holistic Habits

21. Steps to the GOALS. Being intentional.

We are BACK! We get into it today!  Getting grounded How to stand on a firm foundation when we are getting to our goals Phase 1,2 and 3 Phase 1- Excitement. You are ready to go! You are excited about your new goal. Sometimes in this phase we over do it. So much passion in this phase. Phase 2-Second guessing. You start to doubt yourself. You are very vulnerable in this phase. We need to become aware here and remember that we can adjust our patterns, tweak how we get to the end goal. DON’T give up here! This phase tells you what you need and you can adjust accordingly. Practice becoming AWARE of what phase you are in. Phase 3-I made it!  This phase is always there for us to get to! You can do ANYTHING you put your heart in and set your mind to. When we get here it is a beautiful thing because we prove to ourselves that we CAN do something. We prove to ourselves that we CAN keep those promises we made to ourselves. Standing on a firm foundation-  Be aware of what phase you are in. Support yourself through it. Maybe you need to adjust how you get to where you want to go. Talk to yourselves as you are your best friend because you ARE. I am always standing in your corner. You do not need to compare yourself to anyone. YOU are on your own perfect journey. You Got This.  Keep Practicing! Xoxo, Jamie Come find me on IG @herholistichabits

In this episode I reflect on a goal that I FINALLY hit! I talk with you about a goal YOU want to get to and what we can cultivate in our life to ensure success in the things we are striving for! Have you ever wanted to CRUSH a goal but you just haven’t got there yet? I share 3 things that have helped me nurture and achieve my goals and get me to where I want to BE. Take with you these 3 things as your “cheat sheet” to getting after your first SMALL step to that goal that is uniquely YOU! Keep practicing and remember that step by step you can achieve greatness. Xoxo, Jamie

Are you creating goals that you ACTUALLY want to get to? In this week's episode I want to shift your perspective on New Year resolutions. I want you to find goals that are true to you. How do you do that? Last episode I shared the journal entry to uncover what you really want; What do you want MORE of in 2025? What do you want LESS of in 2025? After you take the time to journal this out, you are left with a clearer picture of what you really want! This is where we find goals that excite us and are customized to us. When we get excited and authentic to who we are around our goals, we are more likely to achieve them.  Stop being average, you are unique and perfectly YOU, and your goals can be perfectly you too. Share with me! What are your top goals!? Find me on IG and message me! @herholistichabits Xoxo,  Jamie

Are you clear on what you want in this crisp new year? Like a map, It is hard to know where you are going if you don’t know where you are starting. Reunited and it feels so good-Cue the music! I am so happy to be back with you.This week’s episode is short and sweet. We talk about practicing giving ourselves a break to get clear on what we really want out of this next NEW year! It is a chance to do things differently. It is not written in stone that you have to be doing things the same way you always have, you can change and do things you WANT to do, how you WANT to do them, at any given time. What a gift!  I give you two amazing journal entries in this episode, they have helped me get clear on many different things in my life. When you do these and give yourself the time, you will have a clearer picture of WHERE to start and HOW you want to set up your New Year! Journal entries- What do you want MORE of in the new year? Feeling or an action What do you want LESS of in the new year? Feeling or action Give yourself 5 minutes for each entry, pen to paper, let your heart guide you and don’t stop! Listen to your favorite songs and let there be ZERO judgment (DREAM girl DREAM) to what you are writing down. This is for YOU and your beautiful life. Share with me! When we share and voice our dreams and goals, they are more likely to happen! I want to know, tag me on IG @herholistichabits I want to cheer you on! Talk soon! Keep practicing! Xoxo, Jamie 

Being your own best advocate and support is life changing. YOU being your BEST FRIEND. Have you thought about that?   This is something that has changed my life. I had never really looked at it like that before, could I have that relationship with myself? The answer was YES. And so can you! This episode will give you a whole new perspective and will help you see how valuable it is to be rooting for and supporting YOU. I can’t wait for you to listen! Let me know your thoughts! How did this hit!!? DM me on IG @Herholistichabits  Keep Practicing! Xoxo Jamie

Stress is something that we will all have, there is no way to avoid it BUT what we can do, is learn to flow through it. I have been needing to support myself and really lean into the tools I have learned to feel better and get back on track.  Learning to  support ourselves through the ups and downs of everything in life is key.  In this episode there are more tools for your tool belt so you feel LOCKED AND LOADED. I discuss the formula I use when I need to take back my power over my life and get back on track! Enjoy and share with others as it will help us all! Feels good to be back. Xoxo, Jamie

FLEXing and practicing gets you to the finish line and makes things come naturally. You can create a new path anytime you want to.   Have you ever told yourself these things; I can’t to do that I don’t have time for that I don’t finish things That would be nice but I CAN’T STOP telling yourself stories. These are all stories that we tell ourselves.   Everyday is a practice, are you setting yourself up for success or sabotage?  Think about it as you are building muscle. Create PROOF that you CAN change and you CAN do the thing you want to do! The more you do it the more confidence is built and the more you start to teach your brain that you WILL get it done, you CAN implement new things.  FLEX THAT MUSCLE GIRL and DON’T give up. I promise the more you practice the more you stick to the life that you deserve. We all deserve good things and CAN and WILL create the life that we want. I want to know all the things I can support you in! DM me on IG @herholistichabits Sending you so much love. Keep Practicing.  Xoxo, Jamie

We get stuck. But we are un-STUCK-able!!  Practicing commitment is a thing! Remember practice makes you better- all you need is PRACTICE. If you were really honest, when was the last time you committed to something and you got it done, for YOU? This time PROVE it to yourself, set an intention and go all the way to the end. The more you do this in life, the easier it becomes. Journal Entry-   Listen to your intuition- What do you WANT to commit to? What have you been wanting to do, maybe even tried to do but felt like you couldn’t get to the finish line? Write down what  you WILL commit to and celebrate YOU. YES YOU CAN do the thing! Book I am reading and committing to DAILY:  Draw The Circle- The 40 Day Prayer Challenge By: Mark Batterson https://www.amazon.com/Draw-Circle-Day-Prayer-Challenge/dp/0310327121/ref=asc_df_0310327121?tag=bingshoppinga-20&linkCode=df0&hvadid=80882875798464&hvnetw=o&hvqmt=e&hvbmt=be&hvdev=c&hvlocint=&hvlocphy=&hvtargid=pla-4584482467879743&psc=1 YOU GOT THIS! I want to hear what you committed to! Share with me on IG @Herholistichabits I will be your cheerleader! Keep practicing! Xoxo,  Jamie

I am excited to share Part 1 and 2 of this special interview! Buckle up girlfriend and learn about breathwork and how it can ABSOLUTELY change your life! Alessandra Caprice is a Therapist with a Masters in Social Work turned BREATHWORK QUEEN. She is an Energetic Business Mastery Coach and the founder of Money Breathwork. She helps women strip their layers of self-doubt and fear that holds them back. Through breathwork she guides them in their healing of limiting beliefs to get them to who they were ALWAYS meant to be.  We all have limiting beliefs that can block us from where we want to go. With breathwork I have lifted things that have completely held me back from happiness, wealth and my physical health. The breath is such a gift and it is YOURS, a tool that you can go back to time and time again. This conversation will help you understand what breathwork is and how it can help YOU in your healing journey.  Follow Alessandra Facebook Group- https://www.facebook.com/groups/bigmoneymonths Facebook-https://www.facebook.com/alessandra.caprice.braun/ IG- http://www.instagram.com/alessandracaprice FREE 10 DAY ACCESS to the Money Breathwork program here!! http://moneybreathwork.com/

I am excited to share Part 1 and 2 of this special interview! Buckle up girlfriend and learn about breathwork and how it can ABSOLUTELY change your life! Alessandra Caprice is a Therapist with a Masters in Social Work turned BREATHWORK QUEEN. She is an Energetic Business Mastery Coach and the founder of Money Breathwork. She helps women strip their layers of self-doubt and fear that holds them back. Through breathwork she guides them in their healing of limiting beliefs to get them to who they were ALWAYS meant to be.  We all have limiting beliefs that can block us from where we want to go. With breathwork I have lifted things that have completely held me back from happiness, wealth and my physical health. The breath is such a gift and it is YOURS, a tool that you can go back to time and time again. This conversation will help you understand what breathwork is and how it can help YOU in your healing journey.  Follow Alessandra Facebook Group- https://www.facebook.com/groups/bigmoneymonths Facebook-https://www.facebook.com/alessandra.caprice.braun/ IG- http://www.instagram.com/alessandracaprice FREE 10 DAY ACCESS to the Money Breathwork program here!! http://moneybreathwork.com/

It takes a village!! I love connection and being able to learn and grow with my people.  In this episode we talk about your TRIBE. As I have been on this healing journey for a while now, I want you to know that a BIG part of me staying on track has been accountability and support from relationships that  I have cultivated and set boundaries to. As a recovering people pleaser there were many relationships in my life that I had to set boundaries in. I am  remembering who I am and there are some people that I won’t be taking with me, AND THAT IS OK! We are the sum of the 5 people we surround ourselves with. TAKE INVENTORY. Who are those humans that you are spending time with, are they supportive of where you want to go, or do they drag you down? You are creating the life of your dreams.  JOURNAL ENTRY: What does your dream community look like? How do they support you? How do you support them? Journaling is such a special tool! Let me know what you came up with, I’d love to hear! DM me on IG @herholistichabits Xoxo,  Jamie

Intentional Belief. Ready to get real and raw? This episode is me being so real with you guys. Sometimes it gets hard. When you are doing life differently than how you grew up and you know you were CHOSEN to be the ONE. Do you feel me on this? Girl, I don’t ever want you to stop when things get uncomfortable and hard. YOU can do it. If you WANT it, you CAN have it. “When the path is right for you, that doesn’t mean it won't be hard.” Intentional belief means INTENTIONALLY, on purpose, believing that you CAN and WILL. Together we are breaking the chain and that will change the world. I want you to REMEMBER when it gets tough and you feel like you are failing, to KEEP GOING. “I have to intentionally believe that and intentionally give myself grace.” GRACE and INTENTIONAL BELIEF. Remind yourself that you are learning new things and if you were never shown how to do things differently, girl it gets hard! But we are doing this together. “Because we aren’t taught things in life, doesn’t mean that we can’t teach ourselves.” What do you want to start believing and NOT stop? The more you practice it, the better and easier it gets. Let me know how this episode hit, if you can relate to all I shared, I want to hear from you. I also want to tell you that, I am here for you. It is not supposed to look or be perfect. Those hard times are the building blocks to becoming the women you were MADE TO BE. KEEP practicing. Sending you so much love, Xoxo Jamie

Have you gone through this phase of life where you are pulling back from friendships and you feel like you are “off track”? This ebbs and flows in our lives and what if you are NOT off track at all? I went through a time where I felt so alone. I didn’t realize it then but now I know it was GROWTH. I wanted differently for myself. I was entering a time in my life that I would look back on and be so grateful for. I got curious, I got quiet and I listened to what I REALLY wanted in life. If this is you right now, listen in and know that you are not alone. You are coming to the good part, where you find yourself again. It's time to really get intentional about this beautiful LIFE that we GET TO live.  “We were created to be in a tribe, to lean on each other…” We talked about our “tribe” in this episode. Who you surround yourself with matters, are they supportive? Are they holding you back? If you could have the best friends in the world, who would they be and what would that look like?  Journal this for 7 min without stopping! Turn on some music and write, girlfriend!! What does your dream community look like? How do you want to feel supported? How do you best support others?  You DESERVE and are WORTHY of a life where you are supported.  This podcast is all about creating the life that you DREAM of and creating habits that support the ultimate dream, because the dream was never out of reach, it is IN you and FOR you and with supporting habits and being intentional about the life you want, it's yours. Keep practicing! Xoxo, Jamie

Boost your Immunity. Can you even count how many times you have heard or seen this phrase?! Do you want to BOOST your immunity? Are you getting frequent sickness?  In this episode, we talk about the bigger picture and dive into what your body is already doing to support you in HEALTH.  How are you setting yourself up for health? How are you building your home that you will live in for the rest of your life?  “Self-care is one of the most important ingredients to a healthy immune system.” The food that we eat greatly affects your immune health. The food that we eat can make us more prone to infection and sickness.  “There is a once in a lifetime chance to change the way our body reacts to the outside world. YOU have the power.” It’s important to remember not to go from 0-100 when we are wanting to change something for the better in our life. “Don’t let your mind trick you into thinking this has to be hard.” When we are prepared we have a better chance to succeed.” SMALL steps lead to BIG changes. They all add up!  I go over 5 ways to boost your immunity NATURALLY. We need to stop making it so complicated and start over. Get back to the basics of a FOOD first approach. We cannot out supplement a junk food diet. We go deep into these 5 ways to set yourself up for success!  Eat nutrient dense foods. “How can I fuel my body?” Start where you are. Supplements- AFTER food. Probiotic Vitamin D Vitamin C Zinc SLEEP- YES sleep is so important and when we support a good nights sleep, we support our body’s natural way to heal and detox.  Consistent bedtime Avoid eating 2 hours before bed Dim lighting, less screen time- increases melatonin  Avoid drinking caffeine in the afternoon Bedtime routine is important. Make it something to look forward to. Add thinks like essential oils, journal, bath, a warm comforting cup of tea. Make it fun! Reduce STRESS.  Take time to BREATH. Gratitude Journaling. “Anxiety cannot exist where GRATITUDE lives.” Take time for friends that bring you JOY. Try meditation. It will CHANGE your life Exercise. Start small if you need to! Move your body for 15-20 min a day. Boosts your immune system when you get your beautiful BOD moving!  “Immunity starts with you and your choices.”  Heck yes! I love this episode because it gives us direction and a new mindset to staying healthy! Our body is amazing. Our immune system is a miracle, let us learn to support it naturally. Love to all! Keep Practicing! Jamie

When we are creating a new habit, sometimes without even knowing it we can let our inner-voice take control. Last week we talked about the “shoulds” and how we talk to ourselves. I had you do 2 journal entries, the first one was to write down all the things that come to mind that you tell yourself daily. Next, I wanted you to write down all the things you WANT to tell yourself daily. THIS IS A GAME CHANGER.  When we are aware of this voice and what it is telling us, we can start to undo the self sabotage. We are flexing that muscle and PRACTICING how to turn our self talk into SUPPORT. “When we become aware of our triggers, our inner-voice and the lies that we tell ourselves and are able to create a new way of thinking for ourselves, that's when the magic happens.” Sometimes these stories we replay over and over are not even our own. Maybe we were told by an adult when we were younger and it settled in. Is there a story that you can think of that you have been hitting replay on, over and over? Examples of stories that we tell ourselves…. I can't do that I have no control I am always late I am too emotional These stories impact our daily habits and our daily lives. When you tell yourself that you will fail, you will fail every time because you are subconsciously telling your brain to prove to you to fail. This episode is so helpful and I cannot tell you enough how being mindful of how I talk to myself has changed EVERYTHING for me. Take time this week to really recognize these patterns and hear your voice, if it is negative, catch it and turn it around! Together we are peeling off those layers and coming back to who we were CREATED to be.  Let me know how YOU are doing! Is this podcast supporting you? Let me know, I want to hear from you. I truly care about what I am putting out in this world and would LOVE to know your biggest take-aways, message me on IG @herholistichabits. Cheering you on!! Xoxo, Jamie

This was life changing for me- realizing that I am in charge of the thoughts in my head! We start this episode with 444 breathing. I LOVE THIS. Breath brings us to the present moment. A lot of times we feel out of control, but we can ALWAYS come back to our breath! In this episode we are talking all about your inner voice.  It can be supportive or not supportive at all. Some of the things that we say to ourselves, we wouldn’t even think about saying that to our daughters or best friends! It takes mindfulness to catch yourself when you are “shoulding” yourself, comparing and compromising YOUR happiness. We carry emotions from generations before us. When we are not taught how to take these emotions out of our bodies, they are trapped inside and can manifest physically. That voice might not even be coming from us! “Awareness is the first step to creating a new pattern” There is a feeling or need coming up when we start to talk negatively to ourselves. What does your inner voice say to you? You are your best hype girl! Let’s change the way we talk to ourselves, especially around food and what we think we “should” or “should not” be eating. “Our genetic make-up loads the gun but our environment, our self-talk, our self-love, our nutrition, movement, sleep, all these things can pull the trigger for disease.” Journal entry….. First- Things that your inner-voice tells you- write down all things that come up for you for four minutes. Then- What would you like your inner-voice to tell you? Four more minutes, what do you WANT your inner-voice to tell you?! Just like you would tell your daughter or best friend! Now that we are more mindful of the “shoulds” and our inner-voice, you will catch yourselves and DO BETTER. Love your body, it is your home for your whole life.  Xoxo, Jamie

REAL talk. Is fear holding you back? The answer is YES. Does being scared hold you back from living how you want to, how you dreamed of? I have the tools to support myself through this and I am giving them to you.  In this episode we talk about wanting to achieve a goal or do something new that we have never done before. What does that look like for you? Do you get stuck on that fear of the unknown, fear of what others will think, fear of failure?  What are you holding back from? This podcast episode you can relate to so many things in life, from big to small. We talk about why we feel fear and how to overcome it. For every 10 things that you are doubting there is at least 1 thought that is positive and that 1 thought is so powerful it can drive everything. Are you depositing into your confidence bank?  “You can’t be confident in something that you don’t practice.” When we go for it and actually do the thing that might be scary, we are gaining more confidence around that. When we feel fear creeping in we can ALWAYS go back to our WHY and why we are doing something. This is why our WHY is important. Sometimes we can go back to it one time and sometimes 10 times. But it will REMIND you and stir that fire back up and tap into your BRAVE. You go this girl. It is normal to feel fear. When we have the tools to overcome we can THRIVE. JUST START. Even if you are scared. Find support and accountability through community. If you can’t find it, find it in me! DM me on IG @herholistichabits I want to know what you are going to START, and why you are NOT going to let fear stop you! Talk to you soon! Xoxo, Jamie

So exciting! My first episode of Her Holistic Habits! I am so grateful that you are here. In this episode you will hear a bit of my story and how I got here! One thing that I want to share is that you have the power and the choice to live the life of your dreams! I also want you to take away from this episode that the struggles can lead you to a path bigger and better than your wildest dreams. Most importantly I want you to know that I got you. We are on this journey together! As I mention in today’s episode: Just because something is deemed NORMAL does not make it OK. I want to light a fire inside of you to know that when you FEEL something it deserves recognition EVERY TIME. I did not stop searching for answers or solutions even after I was told that my physical body was ‘normal.’  Nutrition is important. Food is what BUILDS us. We don’t need to make it complicated and I am here to prove that. Ask yourself- How does this meal make me FEEL after I eat? We are all unique with our own bio-individual needs when it comes to physical and mental health. 

The GOLD to achieving your goals This episode might be the missing puzzle piece when you are trying to achieve your goals. We are talking about your WHY and visualizing. WHY are you wanting to achieve your goal? WHY are you choosing to do things differently than you ever have? An important step to this is to visualize, in your minds eye, YOU taking ACTION. Not knowing your why and tapping into that fire can make or break that goal you want to get to. This is a PRACTICE that I am so grateful to have learned and I want to teach you so you can incorporate this to better achieve your goals Journal out your WHY- ask yourself WHY you want to get where you are going. Ask yourself 5 or more times to really get deep with it. Get to the juice! You will end up with the GOLD that is your WHY and FIRE behind why you really want to do something! Let me know your WHY!? I want to know what that fire is that WILL take you to where YOU are getting to girlfriend! Tag me on IG @herholistichabits so I can cheer you one! Keep practicing!