In this week’s episode of The Wellness for Real Life Podcast, Marci and Lauren dive into all things travel and staying healthy during the busiest season of the year. Whether you’re planning a trip for pleasure, work, or family obligations, they cover strategies to help you maintain your wellness goals while still enjoying your time away.

Key Topics Covered:

• Pre-Trip Prep: Learn how to plan ahead by identifying your travel priorities, grocery shopping, and setting up your home for success when you return. Lauren shares her secret weapon: grocery delivery to your doorstep right after a trip.
• Mindset Shifts for Travel: Marci and Lauren discuss the importance of mindset and intention when traveling. Should you “YOLO” your trip or stay on track? They share their strategies for deciding how indulgent to be, depending on the type of trip and personal goals.
• Nutrition on the Go: From airport food hacks to packing snacks, the hosts offer plenty of tips to help you stay nourished and satisfied—even when options seem limited.
• Staying Active While Traveling: Whether it’s hitting the hotel gym or increasing your steps, movement is always possible. They talk about different ways to incorporate exercise and stay consistent based on your lifestyle and goals.
• Navigating Social Pressure: Visiting family or staying in someone else’s home? Lauren and Marci break down how to set boundaries and communicate your needs in a way that prioritizes your health without offending others.
• Avoiding the “All-or-Nothing” Trap: Don’t let travel derail your progress! They share practical advice on enjoying your trip while maintaining balance so you can return home feeling good—both physically and mentally.

Favorite Takeaways:

• “Decide how you want to feel when you get back from your trip—and let that guide your choices.”
• “You don’t owe anyone an explanation for making decisions that support your health.”
• “Plan ahead and simplify. Travel doesn’t have to mean giving up on your goals.”

Whether you’re navigating holiday travel or gearing up for a much-needed vacation, this episode is packed with actionable advice to keep you feeling your best.

Connect With Us:

• Follow Marci on Instagram: @marcinevin
• Follow Lauren on Instagram: @thislifeuncluttered

In this episode, Lauren and Marci dive into the concept of self-regulation and personal empowerment, particularly in the face of life’s challenges. They share insights from Marci's recent retreat, discuss the impact of emotions on our daily routines, and explore practical strategies for building resilience. The conversation centers around managing emotions, setting boundaries, and the importance of consistency in self-care. Whether you’re navigating stressful times, building new habits, or striving to make positive changes, this episode offers valuable tips for reclaiming control and embracing personal growth.

Key Topics Discussed:

• [00:02] Introduction & Retreat Highlights: Marci shares her transformative experience at a recent retreat, which included somatic healing work, business strategy, and a fun day at Walt Disney World. She talks about reconnecting with a sense of play and joy, even as an adult.
• [04:03] The Power of Mindset and Emotional Regulation: Lauren and Marci transition into a discussion about how our mindset and emotional state impact our ability to show up for ourselves, both in personal and professional settings. They explore how emotions can hold us back or propel us forward.
• [09:30] New Habits and the Challenge of Consistency: Lauren highlights how newer habits can feel harder to maintain, especially during stressful times. She explains that research shows habits can take much longer to solidify than we often assume, sometimes even up to a year or thousands of repetitions.
• [13:20] The Role of the Nervous System in Habit Formation: Marci dives into her recent learnings about the nervous system and how it influences our responses and routines. She discusses the importance of small, tolerable steps to ease into new habits without overwhelming the body’s natural defense mechanisms.
• [17:47] Environmental Triggers and Setting Up for Success: Lauren addresses the challenges of maintaining healthy habits, especially when environmental triggers, like Halloween candy, are present. She shares insights on setting up your environment to support your goals, especially during emotionally charged times.
• [28:00] Taking Action to Empower Yourself and Help Others: Marci shares a valuable lesson from her former coach: when feeling helpless, help someone else. They discuss how taking action to support others can shift your energy and offer a powerful way to reclaim control and purpose.
• [40:20] Coping with Family Challenges and Taking Time for Self-Care: Marci opens up about her family situation and the importance of taking time for herself to better support her loved ones. This conversation highlights the necessity of self-care to remain grounded during difficult times.
• [47:15] Overcoming Guilt and Embracing Gratitude: They discuss the concept of privilege in wellness and how to translate feelings of guilt into gratitude and positive action. Taking care of yourself is framed as a vital practice, not just for personal health but for supporting others effectively.

Thank You for Listening! If you enjoyed today’s episode, please consider rating, reviewing, and sharing it with a friend who might benefit. Your support helps others discover our show and join the journey of wellness for real life.

In today’s episode, Lauren and Marci discuss the challenges of managing stress and staying grounded during periods of heightened emotions, including how to navigate personal wellbeing on election day and during other times of uncertainty. They share practical tips for controlling what you can, maintaining routines, supporting your nervous system, and setting boundaries. This episode is a valuable resource for anyone looking to prioritize wellness and stay resilient during challenging times.

Key Topics Discussed:

• [00:02] Introduction: Lauren and Marci kick off the episode with an update on Marci’s upcoming trip to Orlando for a business retreat and a quick reflection on how busy life feels as the holidays approach.
• [04:11] Election Day & Daylight Savings Stressors: With election day arriving and the impact of daylight savings still lingering, Lauren and Marci acknowledge the heightened stress many people may feel. They discuss how these events can disrupt routines and create anxiety.
• [10:01] Controlling What You Can Control: The hosts highlight the importance of taking control over the small things in life, like voting and managing media intake, to help reduce anxiety. They discuss the benefits of limiting exposure to news and social media to avoid feeling overwhelmed.
• [16:14] Maintaining Regular Routines for Stability: Sticking to routines, like regular meal times and morning/evening habits, can help create a sense of normalcy. Lauren shares her plans for keeping a steady routine even on a hectic day.
• [18:57] Understanding the Nervous System: Marci dives into the basics of nervous system states, such as ventral vagal (calm and connected), fight or flight, and freeze or shutdown. She explains how awareness of these states can help us identify when we need to support ourselves through grounding techniques.
• [23:00] Practical Self-Regulation Techniques: Lauren and Marci share accessible ways to regulate the nervous system, such as deep breathing, movement, and mindfulness practices. Lauren recounts a recent experience where dancing helped her release tension and process emotions.
• [31:05] Nutrition Tips During Stressful Times: The importance of nourishing the body with simple, nutrient-dense meals is emphasized. They discuss how easy-to-prepare options, like rotisserie chicken and microwavable veggies, can be a lifesaver when energy is low.
• [40:33] Acts of Kindness as a Self-Care Practice: Lauren and Marci suggest engaging in small acts of kindness for others as a way to feel more connected and uplifted, especially during challenging periods.
• [47:00] Preparing for the Evening and Staying Informed Mindfully: The hosts talk about their plans for election night and discuss the importance of mindfully choosing when and how to stay informed without allowing the news to dominate their evening.

Thank You for Listening! If you enjoyed today’s episode, please consider rating, reviewing, and sharing it with a friend who might benefit. Your support means the world to us and helps others find our show.