In this episode of The Intention Podcast, you'll hear my chat with operations director Jamie Satter about the difficult but important subject of delegating! During the interview you'll hear: Why delegating is so hard How to delegate  Jamie's 5 Step Process of Delegating (Task, Joy, Who/What, Train, Check-In) How to turn 260 hours of work into 4 hours of work   Jamie is also sharing a link to her Guide to Saying No! I promise you won't want to miss this episode!!    Connect with Jamie on Instagram at @jamie_m_satter and download her free guide here.

In this episode of The Intention Podcast (season 6 episode 8), we are talking to licensed therapist Juliet Kuehnle about her public platform and wellness business, Sun Counseling Wellness here in Charlotte, NC. Juliet is helping us continue to talk about the benefits and importance of therapy for all walks of life. Throughout this interview you'll hear:   1) What is a mental health stigma? WHY we are still working to break it. 2) How to keep mental health and mind-body-spirit wellness at the forefront of our busy days. 3) Who benefits from therapy. 4) Common barriers we experience in going to therapy (access, cost, mindset, time and more!). 5) How to find a therapist that helps you tap into your ideal self! 6) Stress Reduction Techniques (Juliet is sharing 2 of her favorites!)   Contact our guest, Juliet Kuehnle on Instagram at @yepigototherapy or online at https://suncounselingandwellness.com/   You can check out Juliet Kuenle's podcast, Who You Callin' Crazy? Airs wherever you listen to podcasts!!

On this episode of the Intention Podcast I'm sharing a recent story about major decisions I've made and a simple method to reduce all the stress we experience around decision making. I'm also sharing a powerful mantra that will change your mindset completely.    Join our Facebook community to access more strategies to stress less and feel your best while finding YOUR own balance. www.facebook.com/groups/intentioncommunity   Interested in exploring your own wellness goals and want some extra support to make them happen? Let's chat! I've got one session left this summer and am offering free consultations to see if it's the right fit for you. www.calendly.com/intentionalten

In this episode you'll hear: Definition of a hard stop vs soft stop The 2 biggest tips for designing hard stops in your days The 4 main benefits of building hard stops into your lifestyle    Continue the conversation in our Facebook Community! www.intentionalten.com/community or www.facebook.com/groups/intentioncommunity   Follow Christina on Instagram at www.instagram.com/intentionalmama_

When you’re running around having a busy week, the idea of getting time outside can often feel impossible, and yet you probably know there are a ton of benefits to being outside when it comes to your health and happiness.    This week on The Intention Podcast, I’m talking with journalist, military spouse, and podcaster Amy Bushatz who has been going outside daily for 20 minutes over the past 4 years. She’s sharing her story of relocating to Palmer, Alaska with her husband as part of his healing from Post Traumatic Stress Disorder and Traumatic Brain Injury, and how getting outside for 20 minutes has now become her daily habit that she keeps up- not because she has to, but because she wants to!   Amy is sharing the rules and guidelines she has created for herself in order to make this daily habit achievable and sustainable and the program she has built to make this habit accessible to others, too!   If you’re looking to strengthen your relationship with your partner or your kids, improve your productivity and focus at work, or build a sense of community, then this episode is for you!   There's no wrong way to be outside. Amy shares how to deal with your inner critic, a super busy schedule, inclement weather, or even a lack of gear/equipment.    So push play and go for a walk or sit outside while you listen to this one! Enjoy! In this episode you’ll hear:   How Amy Bushatz, journalist, military spouse, and podcast has been going outside for 20 minutes daily for 1700+ days now since 2017   How going outside can benefit your relationships, productivity, and help you build community    How to deal with your inner critic, a super busy schedule, inclement weather, or even a lack of gear/equipment   The mental and physical benefits of going outside   How to get outdoors in your world with the help of the Humans Outside 365 Challenge   Find Amy, hear her podcast, and get connected with the Humans Outside 365 Challenge here:   www.humansoutside.com www.instagram.com/humansoutside Apple Humans Outside Podcast - https://podcasts.apple.com/us/podcast/humans-outside/id1492759297 Spotify Humans Outside Podcast - https://open.spotify.com/show/6aAQNAwfl7FrlfpgfJEmjK?si=e929ac458b584257 Share your favorite way to get outside in our Facebook group - The Intentional Wellness Community! Join our FREE community at www.intentionalten.com/community

In this episode you'll hear:   Poll results - what struggles come up commonly for this community What it means to be resilient in a modern world The 3 S’s of resilience and hacks for riding the wave during difficult times   Join the community at www.intentionalten.com/community Grab your planner! 20% off in March with code PODCAST at www.intentionalten.com/planner

Feel like balance is impossible? Then this episode might really blow your mind! In this episode you'll hear: -An overview of Yin and Yang in Chinese philosophy -How to understand the forces of your life that are interconnected and counterbalancing. -An overview of the Deplete/Replete Method -A new approach to real-world balance  -3 hacks for feeling calm, cool, and collected!   Continue the conversation in our Facebook group! Join the Intentional Wellness Community at www.intentionalten.com/community   The Intention Planner is 20% off the month of March! Grab your copy today at www.intentionalten.com/planner to start simplifying your days and prioritizing your wellness.

Does your morning routine feel so good you never skip a day? If you don't love your morning routine, then I'm guessing you haven't tried the daily intentional T.E.N. This is the method that will help you organize your thoughts AND your time so you can simplify your days and really prioritize your wellness. In this episode you'll learn about: -The important step you shouldn't skip before starting your day -How to create your own sterile cockpit for self-care -How to be productive in your wellness goals -How to efficiently and effectively organize your thoughts and your time -How to easily build a daily gratitude practice -The most effective method I teach - the daily intentional T.E.N.!   If you’re looking to start this habit - you can access the free digital template anytime when you join the Intentional Wellness Community at www.intentionalten.com/community. Download it, print it, use it for a week, I promise it will be a game-changer!! OR!  If you want a hard copy with extra resources like goal setting, weekly wellness check-ins, inspirational quotes, and mantras all packaged up in a nice hardcover spiral-bound book, then you can snag a copy of The Intention Planner at www.intentionalten.com/planner and of course, remember that throughout the month of March you can use promo code PODCAST to get 20% off!    Whether or not you have a hard copy of the Intention Planner, I know this method will really transform your wellness and help YOU take control of your days and take control of your happiness by allowing you to take your goals and intentions and really bring them to LIFE.    Questions? Or want to share your experience and your wins? Join us in the Facebook Community at www.intentionaltencom/community or DM me on Instagram at @intentionalmama_

In these first 3 episodes of season 6, you will learn my transformational wellness methods! You’ve heard these over the past few years on the podcast, in our Facebook community and our Zoom group sessions, on the email list… but today you’re getting it ALL in one short and sweet summary! These episodes will be jam-packed with everything you need to know to start shifting your mindset AND your habits and begin seeing the changes that you want and deserve when it comes to your health and happiness.   In today and the next 2 intention episodes, you’ll learn the F.I.L.L. Your Cup Method, the daily intentional T.E.N., and the third and final ingredient in my secret sauce method that I know will blow your mind when you start to implement it.    If you don't make time for your wellness, you will be forced to make time for your illness. -Anonymous   Imagine a life where you: You get to enjoy your kids' milestones The days feel short and the years feel long You AREN'T drowning in your schedule or to-dos You have the tools you need to stay calm when chaos erupts You find spark or joy in each day no matter what You're present and connected with your spouse or partner Your kids learn to exhibit mindfulness and healthy habits on their own You might find yourself rolling your eyes and saying yea sounds nice, but there’s absolutely no way to make this happen. And I want you to know that those are the stories we tell ourselves when we don’t have the support or help we need, not because we are failing. The methods I’m going to share with you are not just like a fluffy self-help book or dream big TED talk, these methods are Simple, Actionable, and Practical. Because ain’t nobody got time for anything idealistic or complex, am I right? My methods and systems all have 10 essential components of health taken into consideration, almost like a spider web that holds everything up, because everything is tangled and interconnected, rather than linear. Those elements are nutrition, movement, rest, work/life balance, spirituality, mind-body connection, personal development, financial stability, environment, and relationships. We put these into bigger overarching buckets, and when we start to get intentional with our time, our healthy habits, and our relationships, that’s when we can start to breathe, feel like things get simple, and notice more health and happiness creeping in. So let’s dive right into the recipe with part 1, FILL YOUR CUP. Learn how we put on our oxygen masks first so we can be here to take care of other people or other things/work/projects that are important to us. To do that we F.I.L.L. Practice “F”, Functional Mindfulness Toolbox. Meaning you have access to some habits or tools that help you stay focused, keep you grounded, or even lift you up when you’re feeling low. It could be journaling, it could be meditation, it could be reading a devotional or spiritual guide, taking a bath, or a ten-minute walk, but something that allows you to pause and really be present and aware of the good, the bad, the ugly, the beautiful, each and every day. I’m going to share the secret functional mindfulness hack that I keep in my toolbox- I have three daily alerts on my calendar that pop up as a notification and when they do I force myself to stop whatever I’m doing, take 3 deep breaths, and ask myself, “How am I doing? What do I need right now?” The “I” is for Intentional Time Mgmt. It doesn’t matter if you have all these wonderful intentions, if you don’t take the time for them, they will either get pushed to the back burner or forgotten about until the day is over or even the year is over and you didn’t accomplish anything you planned to. And while no, you don’t have to be a strict planner, you do have to be smart and intentional with your time. It is literally our most precious asset in life and we often treat it the most haphazardly, right? Hint hint, if you want some help with this I have spent years designing and fine-tuning my o

Head over to www.intentionalten.com/waitlist to be the first to know when new episodes launch for Season 6! Follow Christina at @intentionalmama_