“When you're not in fight or flight or freeze mode, you're able to be creative and come up with different solutions and bring in different information about what's going on in your world.”

–Cori Myka

My family likes to jump into the water, swim out to the buoy, step onto the way out there rock. I don’t love swimming. I’m one of many adults who are uncomfortable in the water. My guest today, Cori Myka, specializes in helping adults overcome their fear of water.

I haven’t had anybody show up in FLOW365 and say, “I want to learn to swim” or “I want to get more comfortable in the water,” but we could easily work with those goals. I love the self-compassion and the tiny steps Cori brings to her method.

And she’s created a niche business around helping adults get comfortable in the water.

We talk about:

• How learning something new can be daunting — especially when we look at what experts are doing
• Starting by figuring out the biggest thing getting in the way
• Being kinder to ourselves when we are taking new steps
• Practicing feeling safe, calm, and confident as you are learning
• Letting your interests drive your niche
• Testing assumptions when we try something new

ABOUT CORI

Cori Myka is the founder of Calm Within Adult Swim, with over 25 years of experience in adult swim education. She specializes in helping adults overcome their fear of water through a unique blend of mental and physical training techniques. Her mission is to empower individuals to become confident swimmers and embrace personal growth by working with students and certifying instructors.

LINKS

• https://adultswimlesson.com/
• https://www.facebook.com/calmwithinadultswim
• https://www.instagram.com/calmwithinadultswim

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Doable changes are things that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big change over time. Choose one that really piques your interest and roll with it.

Here are three Doable Changes from this conversation:

• IDENTIFY BLOCKS. What is the biggest thing getting in the way of your current project, something you want to learn, or trying to launch? There may seem to be an obvious answer, but what happens when you peel back on that answer? Often there is a fear or worry standing there. Understanding that helps you start to find a way past it.
• PRACTICE CONFIDENCE. We talk about having confidence when learning or trying something new. It doesn’t have to be huge confidence, just enough to take the next tiny step.
• TAP INTO YOUR INTERESTS. Looking to niche? What really piques your interest? Where are you already doing something that not a lot of people are doing? Spend some time exploring what that interest or passion could look like as a niche.

“Every business owner, if they take the time to really craft a powerful message and do that foundational work of getting clear on how they tell their story, can then repurpose that story.”

–Kris Jones

Do you freeze when you have to write about your own business or tell someone what you do? Kris Jones, StoryBrand guide and Founder of Red Door Designs, explains why and what we can do about it.

The two main problems are that we’re too close to our business and can’t see it clearly and we’re experts on what we do, but our clients aren’t. We need to understand where our potential clients are and meet them there.

Getting an outside perspective helps a lot, but can also learn to mine your own story for gold and clear the clutter.

We talk about:

• Making potential clients the hero of the story
• Building trust and resonance first
• Crafting a powerful story and how to repurpose it
• Not being active everywhere — making your website the center of your business and choosing 2–3 other things that are fun for you
• Not outsourcing your own voice, but getting a guide
• How much can change when you dial in your story

ABOUT KRIS

Kris Jones is a StoryBrand guide & Founder of Red Door Designs. Mentored by the Author of Building a StoryBrand - Donald Miller himself & with over 23 years of experience and clients like Nike & Adidas under her belt, she is extremely passionate about helping coaches & service providers replace all of their marketing with a single story, so they can multiply their revenue and focus on what they do best.

Kris has been able to achieve incredible transformations for her clients, including increased revenue by 300%, record-breaking lead calls and clients booked, scaling from 30k months to 300k months, charging 6x more for the same service.

Kris believes that writing copy for your own business doesn’t have to feel like torture. In fact, once you know how to tell a compelling story, it can actually be fast, easy and fun.

LINKS

• https://www.reddoordesigns.com/
• https://www.reddoordesigns.com/free-resources
• Instagram: https://www.instagram.com/reddoordesign/
• Facebook:https://www.facebook.com/reddoorportland/?fref=ts
• Linkedin: https://www.linkedin.com/in/reddoordesigns/
• Youtube: https://www.youtube.com/@reddoordesign

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Doable changes are things that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big change over time. Choose one that really piques your interest and roll with it.

Here are three Doable Changes from this conversation:

• GET A NEW PERSPECTIVE. Try reading your copy with a potential client’s eyes. Where are you writing from expertise instead of their perspective? What do clients actually say to you when you talk to them? What do you say that resonates when you talk to people? Is that language (not just the idea) in your web copy? If you are struggling, ask for...

“When I halved my calendar, we doubled our business.”

–Hanna Hermanson

Sick of the marketing bro energy that doesn’t work with your energy? I’m really excited to talk with Hanna Hermanson, the founder of Feminine Marketing Boutique, about the difference between masculine and feminine energy in marketing.

What if instead of asking people to buy, you invited them in? What if marketing were less pushing yourself to do uncomfortable things and more about collaborative action?

It doesn’t mean you don’t need structure. Hanna shows us how to be creative, be in flow, and have a cohesive message around our marketing.

We talk about:

• The importance of building relationships
• Asking better questions than what time to post on Instagram
• How to build consistency
• Looking at where your last 10 clients came from and doing more of what attracted them
• How to test/get familiar with your intuition (and how Human Design can help)
• Creating spaciousness by letting go of roles, clients, or other things that aren’t a hell yes

ABOUT HANNA

Hanna Hermanson is the CEO and founder of the Feminine Marketing Boutique, helping women-led businesses scale beyond 6-figures, using a feminine marketing strategy that hinges on the principles of collaboration, connection, and relationship-building. Hanna is the host of The Feminine Marketing Show, and is currently “walking the walk” as a lifestyle entrepreneur, living in Merida, Mexico.

LINKS

• https://www.linkedin.com/in/hannahermanson/
• Hanna’s newsletter dfycopywriting.org/free
• https://www.instagram.com/hannahermanson_/

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Doable changes are things that you can add into your life, one at a time to make micro shifts and really create a ripple effect that will create a big change over time. Choose one that really piques your interest and roll with it.

Here are three Doable Changes from this conversation:

• DO MORE OF WHAT WORKS. Take a look at your last ten clients. What attracted them to you? What worked to get them as clients? Are you currently doing that in your business? Could you do more of that?
• IS THIS A HELL YES? For everything you do this week, ask: Is this a hell yes? Or Does this light me up? Use the answers to make decisions about what you are doing short term — and what you can step away from long-term.
• MAKE MORE WHITE SPACE. We all need white space (or as we call it in FLOW, gold space). This isn’t time scheduled to do something, but it is time held open for what we want and need in the moment. It could be rest or going to Costco in the middle of the day or taking a walk outside. You can create white space by scheduling it and holding it ope, cutting things that are not a hell yes, or getting up earlier. We recommend one of the first two.

In this solo episode, I’m taking you behind the scenes of a big shift I’ve been feeling—personally and professionally. After a season of intentional coasting, I’m stepping back into growth mode in a whole new way. I’m sharing what’s changing in my business, how I’m redefining balance in midlife, and why now feels like the right time to go all in. If you're craving aligned action and love a good behind-the-scenes look at how a business grows, this one’s for you.

In this unscripted, unedited episode, I go rogue (no intro music, no team!) to share something I felt called to say out loud. If you've been feeling the swirl—the overwhelm, the heaviness, the chaos of the world right now—this episode is for you.

I’m sharing how I’ve been navigating this moment as a mom, a coach, a woman approaching 50, and a leader in this community—and why I created Practice What You Preach Week.

This isn’t just for entrepreneurs (though I definitely had you in mind)—it’s for any woman feeling out of alignment with the wisdom she shares with others. Whether it’s in your business, your home, or your relationships, this is a space to pause, reset, and walk your talk.

We’ll dive into what it means to show up with integrity and alignment, even when the world feels upside down—and how doing so can ripple into everything from your marketing to your motherhood to your energy.

If you’ve ever felt like the shoemaker with no shoes, this week is for you.

If you’ve been consumed by the swirl and want a way out, this week is for you.

If you’re ready to take aligned action again, this week is for you.

Join us at: plansimple.com/challenge

“We may be coming to the end of our reproductive cycles and our function as reproducers, but we still have brains, we still have bodies, we still have metabolism to maintain.”

–Kate Wells

Who’s seeing changes throughout their body as they go through perimenopause or enter menopause? I got so much out of this conversation with Kate Wells, owner of Parlor Games, a company focused on products and education to support women in menopause and perimenopause. Kate was a teacher in her previous life, and I learned so much from her.

Kate introduces us to 5 hormones we need to be paying attention to at this stage of life: estrogen, progesterone, testosterone, DHEA, and cortisol. We talk about the role of each and what we can do to promote health around each.

Perimenopause and menopause can be confusing. Let’s shed some light on it.

We talk about:

• Why stress can impact us so much at this time of life
• What causes symptoms like bloating and breast tenderness
• The reason you are ready to fly off the handle for the littlest thing
• What’s natural and normal — and why that may not be optimal
• How many things hormones like estrogen and progesterone do in our bodies
• Why it’s so hard to find a provider who knows about perimenopause

ABOUT KATE

Kate Wells is a hormone expert and true biochem nerd who has been educating practitioners about hormones for many years. Starting out as a High School science teacher, and then pivoting to the business world, Kate knew she wanted to combine her passions for science and business and found the perfect match in leadership roles at labs specializing in hormone testing and hormone formulation. Kate is the author of A Forecast for Health: Understanding Your Potential for Lifelong Wellness and is the CEO and co-founder of Parlor Games LLC. Kate holds a BS, MBA, and has completed a Fellowship in Herbal Medicine. Kate and her team at Parlor Games are on a mission to save the world one vagina at a time by continuing to educate women and health practitioners on the role of hormones in optimal longevity.

LINKS

• Website: https://www.parlor-games.com/

Social Media:

• https://www.instagram.com/parlorgamesfun/
• https://www.facebook.com/myparlorgames
• https://www.linkedin.com/company/parlor-games/
• https://www.linkedin.com/in/katewellsmba/

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.

Even though we want big change, it’s really little things done over and over that make the difference. So pick a doable thing. Put it in your calendar. Weave it through your days for a week and then move on to the next one. It will have a snowball effect.

Here are three Doable Changes from this conversation:

• KNOW YOUR HORMONES. Learn about the various hormones that are shifting in perimenopause and the effects they have. Too often we just hear about estrogen, but you also want to know about progesterone, testosterone, DHEA, and cortisol.
• LEARN ABOUT HORMONE THERAPY. Not all health providers understand current beliefs about the safety of hormone therapy. Take some time to educate yourself about the benefits...

“It's never too late, and you're never too old to do anything.”

–Fiona Lambert

We don’t have to become invisible as we age. We don’t have to gain weight, lose fitness, slow down or stall out. What if you could be in the best shape of your life at 60?

Fiona Lambert, author of Invincible Not Invisible, set herself that goal just nine weeks before turning 60. I love her energy and the belief that it’s not too late and you aren’t too old. I got inspired to transform my health again before my 50th birthday.

Fiona believes in having a purpose driving you and 21 day habit resets. And like we do in FLOW, she believes in 90-day goals and lifestyle changes made up of consistent small changes. Can’t imagine changing your diet or finding time to exercise? Listen in for how she did it — and check out our Doable Changes to start your own wellness shift at any age.

We talk about:

• Breaking stereotypes about our ideas of wellness, fitness, and what’s happening in our bodies as we age
• Having a purpose and deadline for an end goal
• The power of HIIT training for transforming your body and fitness — even when you don’t have a lot of time
• The challenges of making a change like giving up sugar or alcohol — and how the challenge diminishes with time as it becomes your norm
• Shifting to more protein and less carbs as you age — and stocking your fridge with foods that fit your goals
• Fiona’s 5 Ps—Purpose, planning and preparation, perseverance, people to support you, and positivity

ABOUT FIONA

Just nine weeks before her 60th birthday, successful fashion businesswoman Fiona Lambert decided to get into the best shape of her life consciously exercising more and being mindful of her diet.

By cutting out alcohol and eating more protein than carbohydrate, she lost weight, gained muscle, and more importantly, she was sleeping better, feeling confident and full of energy, laughing in the face of the common presumption that we slow down as we get older.

Through Fiona’s personal story of being a senior executive at major UK fashion brands over 35 years, mothering two children, working up from a designer and going on to successfully transform brands in the industry for years, she's a fearless entrepreneur and has now used her passion and energy to become a fitness idol and author.

Fiona’s new book, Invincible Not Invisible, proves you don't need to feel invisible in later life and shares her message that it is never too late to get into the best shape of your life. Drawing on her own experiences and business background, she provides practical insights, effective strategies, and actionable tips for anyone looking to achieve their best shape and reclaim their vitality, irrespective of age.

LINKS

• Instagram: https://www.instagram.com/fionalambertofficial
• LinkedIn: www.linkedin.com/in/fiona-lambert1

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Change comes from action.

Sometimes action gets a bad rap. You can be kind to yourself. You can practice being AND doing, but for change to happen you have to take steps. The way we take care of ourselves is making the steps doable and focusing on one thing at a time. We take time to integrate the change and then move on to the next one. And don’t forget — having a bad day doesn’t mean you are done! Pick a Doable Change that resonates with you the most to start...

“Health is a lifelong process. But when you start thinking, okay, if I loved my body, if I truly loved my body, how would I treat it?”

–Sarah Haas

A lot of times women raise their hand for weight loss, because it's how we've been conditioned to react to the health world, but what if we actually focused on health?

So many of us have negative self-image. We’re used to zeroing on our perceived flaws, but what if we focused on how amazing our bodies are? What if we focused on the little shifts we can make that make us feel amazing?

I’m diving into that with Sarah Haas, integrative nutrition health coach, weight loss & diabetes expert, certified personal trainer, and speaker, who is taking a stand for women’s health.

We talk about:

• Taking stock of what you want the second half of your life to be like
• Cultivating the feeling of enoughness and love
• How we project ideas about weight and body image onto our kids … even if we don’t talk about it
• Changing out of a punish, restrict, deprive mindset to focus on what you need, protein, vitamins, rest, movement, down time …
• Making a 1% improvement a week adds up to 52% change in health over a year
• Focusing on taking care of our bodies in perimenopause/menopause and pushing back on the idea that it’s all downhill from here

ABOUT SARAH

LINKS

• https://sarahhaaswellness.com/
• https://www.instagram.com/sarahhaaswellness/
• Boss Body podcast

DOABLE CHANGES

At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is how change happens.

Often we feel like our actions have to be huge to match the bigness of our desires, but we have seen over and over and over again that the little things add up. Instead of going all in, in ways that are not sustainable, you can stack up a series of Doable Changes that build to that big change that you crave. This is the 1% change we talked about. Choose one Doable Change that really resonates with you this week and really make it part of your life.

Here are Three Doable Changes from this conversation:

• CULTIVATE A FEELING OF ENOUGHNESS. Instead of trying to change yourself, start by loving yourself and feeling like you are enough. Start each day by repeating I am enough or another loving saying.Throughout the day ask yourself: I loved my body, if I truly loved my body, how would I treat it?
• MAKE A LIST OF WHAT YOU NEED. Too often when we think about health, we think of the things we can’t have or focus on things we have to push to do. Make a list of all the things you need to take care of your body. Here’s a start: protein, vegetables, movement, rest … keep going.
• FOCUS ON 1% IMPROVEMENT. Pick one thing from your list of what you need and focus on weaving it into your week. Remember, you aren’t aiming for perfection, just a 1% change. Maybe you add one more veggie to a meal or make sure you start your day with water or set a timer to take your supplements.