100% Guilt-Free Self-Care
242 episodes - English - Latest episode: 1 day ago - ★★★★★ - 39 ratings100% Guilt-Free Self-Care because you know you need it to live your best life and feeling guilty isn’t helping you do it. You may believe self-care is selfish. It isn’t. You may believe you are broken. You aren’t. From exercise to mindset to books that will change your life, Tami is here to remind you that you matter and self-care is the foundation to your dream life.
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Episodes
Episode 42: Enneagram Type 1
January 30, 2020 07:00 - 34 minutes - 47.9 MBIn case you missed it, last week I started the Enneagram Series with What It Is and Why It Matters. Holly (my Enneagram Series co-host) and I dig into the basics and how the Enneagram applies to self-care. On this week’s show Holly and I uncover the good, the bad and the ugly for the Enneagram Type One. We also talk about the self-care practices which can help the Type Ones lean into their less perfectionist side. Show notes: http://tamihackbarth.com/episode42/
Episode 41: Overview of the Ennegram: What is the Enneagram and Why Does it Matter?
January 23, 2020 07:00 - 51 minutes - 40.9 MBI love personality frameworks. I love them so much I ask each guest I have on the podcast their Enneagram type, what tendency they are and their Myers Briggs. The reason I love them so much is each of these frameworks have helped me understand myself better and by understanding myself better I can better advocate for my own needs. On this week’s show Holly Holt and I answer the question: What is the Enneagram and Why Does it Matter? We do 10,000 foot overview and hopefully give just enough...
Episode 40: 3 Ways to Invest In Yourself to Make Your Life Better
January 16, 2020 07:00 - 48 minutes - 38.7 MBOn this week’s episode I invited my friend Kachet Jackson Henderson of the The Kachet Life back (episode 29) to talk about the ways we invest in ourselves. Like last week’s show with Holly and Michelle, this episode was inspired by a conversation between friends and I decided it was too good not to share. In the episode we talk about 3 Ways to Invest in Ourselves: building our skills, taking the time for creativity and tending to our mind+body and how these investments have changed our per...
EPISODE 39: What IS Life Coaching?
January 09, 2020 07:00 - 29 minutes - 23.8 MBIn the episode I talk with Michelle Marlahan and Holly Holt about WHAT IS LIFE COACHING and how is it different than therapy. We cover what coaching is and what it isn’t, how coaching is different from therapy and who would benefit from working with a coach. Here’s some other posts that can help define coaching: Why Hire a Coach? Want to Get Great at Something? Hire a Coach! What is a Life+Work Coach? If you have more questions about coaching, please let me know by hitting reply. ...
Episode 38: Volunteering and Living Our Values with Shaina Brown
January 02, 2020 07:00 - 1 hour - 53.7 MBAbout Shaina: Today I am talking to Shaina Brown, Council Director of GOTR of Greater Sacramento. I wanted to talk to her because GOTR has such a huge impact in the lives of girls that I want to shout about their goodness from the rooftops. I hope you are inspired to donate time and money to organizations that light you up. Show notes: http://tamihackbarth.com/episode38/
Episode 37: Human First, Biz Second: the movement with Megan Dowd
December 26, 2019 07:00 - 1 hour - 56.1 MBIn the episode we talk about: On this week’s show Megan Dowd from Human First Biz Second talk about prioritizing ourselves and our care first in a world that simply put, doesn’t. When I met Megan this year at Alt Summit we hit it off immediately talking about mental health, self-care and making sure to prioritize ourselves so we can even be in business. I hope you’ll give a listen. Show notes: http://tamihackbarth.com/episode37/
Episode 36: The Importance of Bringing Women Together with Tara Pringle Jefferson of the Self-Care Suite
December 19, 2019 07:00 - 1 hour - 62.2 MBAbout Tara Tara Pringle Jefferson is a writer, speaker, self-care coach and founder of The Self-Care Suite, a multicultural wellness community for women. In her private support group, now nearly 1,000 women strong, she challenges women to not only take inventory of their lives, but to make long-lasting, sustainable changes, with the support of the larger community behind them. She has been featured in Essence and Kiplinger magazines, Babble, Buzzfeed, The Happy Black Woman podcast, and S...
Episode 35: Liberate Your Notebook with Holly Holt
December 12, 2019 07:00 - 1 hour - 62.1 MBHolly Holt is a writer/storyteller with a deep devotion to practices that heal the body and wake up the mind. For most of the early 2000s, she was a performing singer/songwriter who recorded a well-received CD of original music. Currently, she is working on her first novel, teaches yoga, blogs, and leads writing groups under the name Liberated Notebooks. When she’s not creating something new, she’s dorking out about the Enneagram, and hanging out with her husband, son, and three kittens. S...
Episode 34: Gratitude Changes Everything with author Nancy Davis Kho
December 05, 2019 07:00 - 51 minutes - 41.3 MBNancy Davis Kho is a freelance writer whose work has appeared in the Washington Post, San Francisco Chronicle, US Magazine, The Rumpus, and The Toast. She’s been recognized as a Voice of the Year in the Humor Category by BlogHer and was the inaugural champion of Oakland’s Literary Death Match. She covers “the years between being hip and breaking one” at MidlifeMixtape.com and on the Midlife Mixtape Podcast, available on all major podcast platforms. Nancy’s book THE THANK-YOU PROJECT: Culti...
Episode 33: BOOK REPORT #tamireadsalot
November 28, 2019 11:21 - 14 minutes - 11.8 MBHappy Thanksgiving! Today’s show is about one of my favorite books, The Thank-You Project: Cultivating Happiness One Letter of Gratitude at a Time by Nancy Davis Ko. Here are 3 new gratitude facts that I learned reading Nancy’s book: Writing your gratitude calms your parasympathetic nervous system There are physical benefits of writing gratitude, such as better sleep, more energy and reduced asthma symptoms When you share your gratitude, especially those in the medical field, it can r...
Episode 32: If You Want Good Sex, It Won’t Just Happen with Kara Haug
November 21, 2019 07:00 - 1 hour - 54.4 MBAbout Kara Haug: Kara Haug is a Sexual Health Educator and Counselor. She is the creator of Grace Unbound, her own sexual health business that takes her into school classrooms, family homes, retreat centers, churches, and large event gatherings where she leads workshops and speaks. Grace Unbound looks to erase shame and guilt from sexual health education and instead help others come to know themselves and provide them with a deeper understanding on how our experiences, culture, religiosit...
Episode 31: Small Changes Make A Huge Difference in Happiness at Work with Wanda Abney of Full Circle
November 14, 2019 07:00 - 1 hour - 60.8 MBAbout Wanda: Wanda Abney is a radio host, coach, motivational speaker, author and training consultant. Wanda is founder and CEO of SpeakHer Consulting, a public speaking coaching firm for women business owners. She is the host of Full Circle, a weekly radio show and podcast dedicated to empowering women through conversation, providing valuable information to help listeners achieve the desired vision for their lives. Wanda has a heart for healing and desires to see women healed and ha...
Episode 30: Change Your Pants, Change Your Life with Stasia Savasuk
November 07, 2019 07:00 - 1 hour - 72.2 MBAbout Stasia Savasuk: Savasuk is a Vermont-based personal stylist, teacher, and body-positivity advocate who ushers women from feelings of insignificance, body shame and a perpetual state of why-bother, into radically embracing who they are, what they want, and how they show up in the world. She is the founder and creator of Stasia’s Style School, an online empowerment program that has helped hundreds of women reconnect with their soul-fire and live a life of courage, confidence, and cong...
Episode 29: NOvember with Kachet Jackson-Henderson
October 31, 2019 06:00 - 1 hour - 66.5 MBAbout Kachet: Whether it’s advising as a marketing maven, creating content to inspire you to live a stylish life, or promoting fellowship and collaboration as the leader of The Blog Bloc, Kachet Jackson-Henderson delivers real stories in vivid, interesting ways—sure to catch both your eye, your heart and maybe even a laugh. Kachet navigates those worlds easily with 10 years of experience in the industry. She has been recognized by Better Homes & Gardens, The New York Times, Sacramento Ne...
Episode 28: Intentional Saving + Spending for Self-Care
October 24, 2019 06:00 - 16 minutes - 22 MBToday, we are going to talk about how you invest your money and where that ties in with self-care. Here is my 5-part process for staying virtually debt-free. S = SET A GOAL: Pick ONE thing you really want. What is it? What does it cost? Most importantly WHY do you want it? M = MONITOR: How will you track your savings? How will you keep your goal top of mind? A = ARRANGE YOUR WORLD: How will you save? How will you avoid spending on things that aren’t related to your goal? R = RECRUIT...
Episode 27: Joy of Missing Out
October 17, 2019 06:00 - 17 minutes - 14 MBLet’s talk JOMO! The joy of missing out. A few questions to ask yourself: How would you feel about about your life if you didn’t know what everyone else was doing? What kinds of experiences do you want to have and how can you create them for yourself? I am a huge JOMO fan, but man, it took me a long time to get here. For years, I did all the things people say are fun: go to music festivals, go to parties with co-workers and friends of friends in the industry, go places where there ar...
Episode 26: An Intentional Fall
October 10, 2019 19:39 - 10 minutes - 14.9 MBMy Intentional Fall Looks Like: What am I doing to take care of my body? What am I doing to take care of my mind? What am I doing to feed my soul and connection? What will you do this fall to create your own Intentional Fall? Show notes: http://tamihackbarth.com/episode26/
Episode 25: My Secret System for Getting Shit Done
October 03, 2019 06:00 - 18 minutes - 14.5 MBHighlights from the show: Step ONE: Look at your beliefs What are the obstacles between me and what I want? STEP TWO: Give up perfection and get curious. Is what you believe true? What are the possibilities? What experiment could you do? STEP 3 What would happen if….. Now collect data. Do some actual research. Do your own research through an experiment and collect your own data. Show notes: http://tamihackbarth.com/episode25/
Episode 24: The Coach Is In Mini Session: Self-Care Planning For a Short Term Intense Work Challenge or Project
September 26, 2019 06:00 - 41 minutes - 33 MBIn this episode I will be doing a mini session with Rebecca as she embarks on a huge renovation project in 6 weeks called the One Room Challenge. She’s done two others – her kitchen and her backyard – you can see her unbelievable before and afters in the show notes. Now Rebeca’s taking on a new space and wants to make a self-care plan before she gets into the intensity of the project My role as a coach is to ask questions to get her from where she is now and on the path to where she wants ...
Episode 23: Weekend Self-Care
September 19, 2019 06:00 - 18 minutes - 25 MBThis week I’m here to talk about my weekend self care. I figured out a formula of three things I need every weekend in order to feel refreshed and ready for the next week. Prep Restore and Rest Fun Show notes: http://tamihackbarth.com/episode23/
Episode 22: My Non-Negotiable Morning Self-Care
September 13, 2019 07:00 - 19 minutes - 15.8 MBMy non-negotiable morning self-care: Reflection Attention Intention Contribution Gratitude Meditation Breakfast and tea Morning Miles Show notes: http://tamihackbarth.com/episode22/
Episode 21: Book Report! The Four Tendencies by Gretchen Rubin
September 05, 2019 06:00 - 13 minutes - 11.2 MBWhy am I interested in the topic of this book? Knowing myself and how I react to outer accountability has helped me build habits that work with my natural tendency rather than against it.. This has also helped me help my clients build the habits they seek. How much did I already know about the book before I started it? I first read The Happiness Project back in 2009 – the same year I did my yoga teacher training. This was when I had a lightbulb moment that I could change my life and I didn...
Episode 20: It’s All Yoga Especially the Parts That Aren’t on the Mat with Michelle Marlahan
August 29, 2019 04:45 - 1 hour - 77.9 MBAbout Michelle: I have taught yoga and wellness practices for 20 years. Always at home with deep emotion, a crash course in loss in my 40s through a divorce, losing a baby and selling my 12 year business took me on a trip through the underworld that left me even more committed to bringing the so-called “dark emotions” into the light. Grief and loss are a part of every life and can be integrated and even appreciated if we turn toward them — kindness and curiosity are our best allies. It i...
Episode 19: Interior Design Is More Than Pretty Spaces, It’s also selfcare with Rebecca Plumb of StudioPlumb
August 22, 2019 06:00 - 53 minutes - 42.7 MBRebecca started her career as a graphic designer, managed creative teams and co-owned a marketing and creative agency. At the age of 42, after 8 years running what she thought was her dream company, she took a big leap into the unknown and went back to her first love of interior decor. Studio Plumb was launched in January 2018 and have been in full-on learning mode ever since. Show notes: http://tamihackbarth.com/episode19/
Episode 18: Telling the Stories of Our Lives with Ali Edwards
August 15, 2019 06:00 - 1 hour - 75.3 MBAbout Ali: Ali Edwards’ passion resides in that very special place where the stories and images of life intersect. Designer, blogger, workshop instructor, and author of four books about memory keeping, Ali is well known for authentically capturing everyday life with photos and words and creating memory keeping projects from those moments that pass by in an instant. Guided by simple principles such as not making things more complicated than they need to be, focusing on the things that m...
Episode 17: Quietly Celebrating The Brilliance of The Every Day with Alisha Sommer
August 08, 2019 06:00 - 1 hour - 73.7 MBAbout Alisha: I'm Alisha Sommer, Bay Area Freelance Writer & Photographer. I have a gift for holding sacred space, for deep listening, and for seeing the ordinary in extraordinary ways. In the past, I founded and edited a print literary journal (Blackberry: a magazine), published personal essays, creative nonfiction, and poetry for a variety of online and print publications, ghostwritten, and taught at Squam Art Workshops. Currently, you'll find me hosting creative gatherings in Sonoma...
Episode 16: Decluttering Your Home is About So Much More Than The Stuff with Carly Adams of Tidy Revival
August 01, 2019 06:00 - 1 hour - 52 MBAbout Carly: Carly Adams is a Professional Organizer based in Sacramento, CA. She helps her clients get organized in their homes & businesses by working alongside them. Whether that’s helping them declutter, creating a Pinterest-perfect pantry, or helping a busy Mom re-examine the flow of her kitchen or utility closet – Carly is a self-proclaimed “organizational nerd” that loves to geek out to her clients’ benefit. When she’s not dropping off donations, she can be found relaxing at home ...
Episode 15: Body Acceptance, Body Neutrality and Yoga for Those That Think It Isn’t For Them with Anna Guest-Jelley, creator of Curve Yoga.
July 25, 2019 06:00 - 59 minutes - 47.7 MBAbout today's guest: Anna Guest-Jelley is the founder of Curvy Yoga, an online yoga studio and teacher training center that helps people of all shapes and sizes find true acceptance and freedom, both on and off the mat. Anna is the author of Curvy Yoga: Love Yourself & Your Body a Little More Each Day (Sterling) and the co-editor of Yoga and Body Image: 25 Personal Stories About Beauty, Bravery & Loving Your Body (Llewellyn). Anna and Curvy Yoga have been featured online and in print at ...
Episode 14: Getting Your Kids to Do What You Want and Be Who You Hope with MegAnne Ford
July 18, 2019 04:27 - 1 hour - 92.3 MBAbout today's guest: MegAnne Ford is a positive parenting coach- she helps parents drink hot coffee, stop yelling, and learn how to really enjoy the time you spend with your strong-willed children by removing ALL fear-based discipline tools. She runs online coaching and courses aimed to take big overwhelming theories and break it down into small bite-sized action steps. Show notes: www.tamihackbarth.com/episode14
Episode 13: Death Brings Clarity with Megan Morgan, author of The End of Me.
July 11, 2019 06:00 - 1 hour - 63.2 MBMegan Morgan is an author, yoga teacher, artist and mom and embodies a life in the pursuit of joy. After experiencing three returns to life after death she could no longer hold her truths inside and wrote her first book, The End of Me. Show notes: http://tamihackbarth.com/episode13/
Episode #12: Being Awesome at Money, Habits and Happiness with Sarah Von Bargen
July 04, 2019 07:00 - 56 minutes - 45.3 MBHighlights from the show: Today on the show, I interview Sarah Von Bargen is a writer, speaker, and educator who helps people spend their time, money, and energy on purpose. You'll listen to Sarah detail her family's money story and how that has helped her (and what you can learn from it too!) We'll jam about self-care and the importance of maintaining that practice so you can show up in the world. And so much more! Show notes: http://tamihackbarth.com/episode12/
Episode #11: How to Say No The Wholehearted Way with Rosie Molinary
June 27, 2019 07:00 - 1 hour - 98.5 MBFor my first podcast of Season 2, I’m interviewing Rosie Molinary. The author of Beautiful You: A Daily Guide to Radical Self Acceptance. Click here to read my review of her book! Rosie serves as a national Dove Self-Esteem Project educator, offers workshops and retreats, and speaks on self-acceptance, body image, self-care, the Latina experience, non-profit management, and intentional living around the country. She earned an MFA in Creative Writing from Goddard College and a BA in African...
Episode 10: BOOK REPORT #tamireadsalot
June 20, 2019 15:02 - 18 minutes - 25.4 MBBook Report - Beautiful You: A Daily Guide to Radical Self-Acceptance by Rosie Molinary. Why am I interested in the topic of this book? Self-acceptance is one of my core values. The more I know, love, and accept who I am at my core, the easier and more peaceful my life becomes. Knowing this about myself and knowing and looking up to the author made this a must read for me. How much did I already know about the book before I started it? Interesting story. I met Rosie online almost a decad...
Episode 9: Self-Love
June 13, 2019 16:00 - 13 minutes - 18.8 MBHighlights from the show: Self- love isn’t a destination. It’s a series of actions that support our physical, psychological and spiritual growth. It’s not about always feeling good; it’s about doing what is good in the long term. My version of the 7 steps to self-love. Mindfulness Take care of what you need, not what you want Practice good self-care Boundaries Protect yourself Forgive yourself Live intentionally Decide who you want to be and act accordingly.
Episode 8: Taking care of Your Spirit and Being Part of Something Bigger Than Yourself
June 06, 2019 16:00 - 6 minutes - 9.24 MBHighlights from the show: We’re all humans making mistakes, giving each other (and ourselves a break) and paying attention to when we are judging ourselves and others. Taking care of your spirit is all about how you feel connected to something bigger than yourself. Here are a few ways to nurture your spirit: For some, that is big G god. For others it is spending time in nature, noticing the changes in seasons and the miraculous For others it is working on issues to make the world a...
Episode #7: Healthy Relationships and Your Self-Care
May 30, 2019 07:00 - 20 minutes - 27.5 MBHighlights from the show: According to the University of Washington, there are 8 components to a healthy relationship - romantic, friendships, acquaintances and even family. Healthy relationships bring more happiness than stress in your life. A healthy relationship is when two people connect based on mutual respect and trust. We'll talk about Brene Brown's Anatomy of Trust video and her BRAVING acronym. Until next week, remember that you matter too. http://tamihackbarth.com/episode-7/
Episode #6: Lifelong Learning
May 23, 2019 07:00 - 11 minutes - 15.5 MBHighlights from the show: How the practice of lifelong learning has impacted my life How lifelong learning relates to self-care You don’t have to go back to school to become a life long learner, the ways to learn are never ending! and practical strategies for becoming a lifelong learner Show notes: http://tamihackbarth.com/lifelong-learning/
Episode #5: Your Mental Health and Why It Matters
May 16, 2019 16:01 - 7 minutes - 10.5 MBHighlights from the show: We'll talk about the ACE (Adverse Childhood Experiences) Study and the long term effects of that trauma. If these traumas go unadressed, there is an increase in heart disease, cancer, automimmune diseases, and many more. Seeking professional help doesn't mean you're broken! Trauma know no bounds...you may just be dealing with it and not realize it yet. There are many ways we can recover from childhood aversity! Links for you: Show notes Take the ACE qui...
Episode #4: Why to Fill Your Cup Before Shi* Hits the Fan
May 09, 2019 17:02 - 8 minutes - 12.1 MBHighlights from the show: We need to take good care of ourselves during the good times so we have the mental space to handle the rough times. Why the constant "hustle" cycle isn't maintainable, not only for your mind but also your body. Today, we'll focus on self-care for your body. Here are the four foundations of physical self-care. Adequate rest Fueling your body with healthy food Moving your body Creating space for downtime Links for you: Show notes Join me in my faceb...
Episode #3: The Secret to Self-Care: Self-compassion
April 15, 2019 01:47 - 8 minutes - 11.2 MBHighlights from the show We’ll talk about the 3 different forms of self-compassion. Learning to speak to yourself in a way that would speak to somebody you love. We’re all human, we are all make mistakes, we are all messy. No matter how it looks like on the outside. My favorite mantra for showing compassion to myself. Links for you: Show notes Join me in my facebook group to learn even more; I'd love to have you!
Episode #2: Self-care 101
April 15, 2019 01:45 - 7 minutes - 11 MBHighlights from the show: What does self-care mean to you? One size does not fit all in regards to self-care. We'll talk about what self-care IS and what it ISN'T. We'll discuss the Four Quadrants of self-care and how each of those impact your life. Links for you: Show notes Join me in my facebook group to learn even more; I'd love to have you!
Episode #1: Who I Am and How I Got Here
April 15, 2019 01:43 - 20 minutes - 19.2 MBHighlights from the show: We'll talk about why I'm passionate about self-care. The different forms of messaging we receive from a very early age about self-care. Self-care doesn't equal high maintenance. Self-care us is a basic human need. How one question completely changed my life. We'll talk about why amping up your self-care radically changes your life. Highlights from my "100 Women Project". Links for you: Show notes Join me in my facebook group to learn even more; I'd l...