Shows
Stirred By Words: Meditations and Conversations about Writing and WellnessBURNOUT: How to set boundaries & avoid taking on too muchSend us a textChrissy opens today’s episode with a meditation on rest and worthiness, then shares the definition of the word burnout, and invites us to consider the question: how can you learn to set boundaries to avoid taking on too much and contributing to burnout?Stress and resiliency expert Anastasia Galka also joins the conversation to share her favorite definition of burnout, its early signs, and common root causes. Together, Anastasia and Chrissy discuss why burnout isn’t a mindset, how to find true fulfillment, and why we all need a little more...2023-06-0734 min
Fierce JoyTime to GrowMelissa Wilsford is the owner of Rustic Hills Garden Co., a company focused on helping people to grow their own food through a full spectrum of services, from consultations and workshops to design and installation. Melissa believes that anyone can grow their own food and benefit from all the experience provides, and moreover, that growing our food is a powerful act toward fixing a broken food system. This two-fold passion is what led Melissa to start Rustic Hills Garden Co. She used her background in communications and journalism to launch, manage and promote this business. Her lifetime of gardening...2022-05-261h 12
Fierce JoyYour Energy Body & HealingRooted in her cultural practices, Kelly is a gifted clairvoyant who weaves together Reiki, Angel healing, and shamanic practices to restore your body’s physical, emotional, and spiritual well-being. Kelly has extensive experience with trauma, grief, depression, anxiety, and loss of all kinds. Her Energy Health sessions have been called “life changing and magical.” She has dedicated herself to helping others heal on every level and layer, physically, mentally, emotionally, and spiritually.Kelly Rae (she/her) is a mixed race intuitive healer and spiritual teacher who has worked with birthing families for over a decade as a doula...2022-05-191h 08
Fierce JoyPelvic Health Tour GuideEver been confused by your pelvic health and what the heck are you supposed to be doing? This is a great episode for you if you have a body, a pelvic floor, or are confused about all the things you "should" be doing as well as a great intro to what the heck PT is and who it is for.Erin believes in patient-centered treatment plans developed with a strong evidence-based approach that promotes self-care and empowers patients to take their health into their own hands. Her ultimate goal is that patients truly understand their bodies and t...2022-05-121h 18
Fierce JoySeek UnitedWho are your trying to prove yourself too? Trying to do all the things, all the time, for everyone? Bri dives into her real life story how a brain injury changed the trajectory of her career. Brianna’s quest to live better came after a major concussion and a subsequent fight against depression and workaholism. Using the latest research she works with you to apply practical insights to successfully implement stress resiliency tools that positively impact your health, happiness, and productivity — at work and home.Brianna is a Certified Health and Wellness Coach...2022-05-051h 09
Fierce JoyWomen, Wisdom & LifeHow much do you know about your body? Hint: You're supposed to feel good, have energy, and here is a brief intro to cycles and menopause. Kara is an acupuncturist, practitioner of Chinese medicine and the founder of Fertile Ground. Fertile Ground is a holistic women’s health center in South Minneapolis that has been providing the best that the Twin Cities has to offer in holistic reproductive and well women care since 2007. In addition to seeing patients, Kara leads an awesome team of acupuncturists, therapeutic bodywork practitioners and office staff.Kara began working in women’...2022-04-281h 05
Fierce JoyRich LifeAnnie Hanson is a financial coach who helps women and others learn to confidently manage their money in a way that aligns with their values. As a young adult, Annie had multiple experiences with financial professionals that made her realize the financial industry isn’t built for women. As a result, she completed a Certificate in Financial Planning from Boston University, became a Certified College Financial Counselor (CCFC), and is pursuing other financial certifications. Annie is on a mission to make personal finance less overwhelming so that women can take control of their money and start building a life ba...2022-04-221h 05
Fierce JoyBoss BabeDo you feel like the boss in your life? Do you feel like the boss of your body?From Certified Public Accountant to Personal Trainer, Nutrition and Behavior Change coach. Jaiana Francis is the Founder & CEO of Boss Babe Fitness Academy, an online health and fitness program for fun, ambitious and busy women looking to undiet, have fun on their health journey and feel confident and comfortable in their own skin.Jaiana believes that health and fitness is not about having the flattest stomach, a 6 pack or even a toned, lifted booty. It's about feeling con...2022-04-0658 min
Fierce JoyWomen who leadBadass Leader/ Visionary. Support Entrepreneurs to Cultivate & Develop Brands. “Success has 2 ingredients PRODUCT & PEOPLE!”Here is to the winding journey, the women who dare to lead, and all of life's twists and turns.Dawn Hilarczyk is a woman founder, business leader and mother, Dawn leads with collaboration, integrity and a strategic business mindset.An inspiring, innovative and strategic leader who moves consumer driven organizations forward. Dawn thrives on a challenge in an ever-changing marketplace with a true pulse on the business. Her 25+ years of sales and strategic development has transformed many companies from large...2022-03-301h 14
Fierce JoyHoly Friggin' MotherhoodThe wild ride of motherhood can be experienced in so many different ways. Here is an honest conversation between 2 women about surprise babies, partnership, and holy friggin' motherhood.Shayla is the creative and honest women sharing her motherhood journey with fierce honesty, humor, and vulnerability. You may know her from @heyshayla or her new podcast Hey Shayla. Take a listen and share it with a friend.*If you have little ears around, throw on some headphones. Adult words are used. Podcast Host: Anastasia Galka2022-03-031h 01
Fierce JoyLet's Talk about SEX!How confident do you feel about sex, sexuality and your body?Be sexy, but don't talk about sex. Be empowered, but don't make someone else uncomfortable. Age gracefully, but don't talk about how your body changes.We can't compare ourselves to men or even each other, because there are differences. It is about getting to know what works for YOU. Every person needs something different. It can be confusing, embarrassing and overwhelming. Here is a beautiful and open conversation with Joanna Diem, MA, LMFT who is a sex & relationship therapist who sees to empower...2022-02-251h 20
Fierce JoyFinding Your VoiceHave you ever lost touch with your authentic voice?This is such a beautiful conversation about voice, creativity, grief, and loss. Carly is an ASHA certified Speech-Language Pathologist (SLP), speaker, singer and writer. Carly (She/her) shares insight about finding your authentic voice, the power of the breath and the body, and so much more. Take a listen and then share it with a friend.Podcast Host: Anastasia Galkawww.anastasiagalka.com@anastasiagalkahealthcoachPodcast Guest: Carly Bergey@carlybergeywww.carlybergey.comC...2022-02-1056 min
Fierce JoyMove the body you're in!Ever felt out of place or nervous to try something new?You're not alone. Whether you are a seasoned yogi or new to movement this is such a beautiful conversation. Elisabeth Pletcher (She/her) is an E-RYT500 trauma informed, body positive yoga teacher focused on creating safe and supportive spaces for people to explore the practice of yoga. As a reluctant, curvy, inflexible student she saw the need to provide inclusive welcoming options for people who might not be sure about whether yoga is right for them. Her offerings vary from Introductory classes to classes for mo...2022-02-031h 05
Fierce JoyBreathe Deep WithinEnjoy this bonus meditation from the very talented and soothing voice of Theresa Nix. As a should medic Theresa does rapid response to help people regulate their nervous systems during episodes of trauma. Keep your eyes out for an upcoming episode where she share's her wisdom and explorations of the power of the breath.Enjoying this meditation?! Feel free to share a little love with Theresa via Venmo @Theresa-Nix-1Podcast Host: Anastasia Galkawww.anastasiagalka.com...2022-02-0203 min
Fierce JoySelf Awareness & Crushing Your Goals"We all have talents inside us. Let's look for that and let it explode." Brea helps people break free from the belief they have to be everything to everyone all the time. By coming to know and love your best self, she helps you leverage your natural talents to find alignment, stay energized, and live a life of true freedom. Her secret weapon is the CliftonStrengths assessment by Gallup.***There are grown up words in this conversation so if you have little ears around throw on some headphones....2022-01-171h 00
Fierce JoyFinding freedom, ease, and more!Welcome to Season 2!!!What would ease in your body feel like? I could talk to Andrea FOREVER. This is such an important conversation about the billions of dollars spent to make women feel bad in their bodies and that they are a problem to be in a constant state of fixing by external forces. We dive into diet culture, learning to listen to your body, spicy foods, and our own journey to freedom and ease. It might not be easy, but it sure as hell as worth it. You are here for a big bold life...2022-01-071h 01
Fierce JoyLoving Kindness MeditationThis is a brief loving kindness meditation. Loving yourself up isn't just a load of crap or does it happen magically when you hit a certain life goal or weight. Self compassion builds resiliency. Self compassion allows you to bounce back more quickly after unexpected events or set backs. Self love sometimes takes practice. As women we spend so much time at war with our bodies and ourselves. Here is to loving yourself and your body up right now, wherever you are at on your health journey. If you enjoyed this ep...2021-08-1205 min
Fierce JoyEmpowering women in healthcareSo many women feel lost or dismissed when it comes to their health concerns.As a naturopathic doctor, Dr. Lauren Hacker works with patients to identify the root cause of their health concerns and tailors a unique healing pathway that teaches women to listen to their bodies and own their health so they can feel empowered to show up for whatever the day brings.Trained at one of the top accredited naturopathic medical schools in the nation, Bastyr University, Dr. Lauren combines a deep understanding of functional medicine, nutrition, and mindbody coaching with traditional healing m...2021-08-051h 17
Fierce JoyIs this normal?“The counting of the calories and weighing yourself is an endless cycle. It will never end. You will never get to a weight and go BOOM I’m happy.” Kasey HeuschkelKasey Heuschkel is a Twin Cities based eating disorder professional who shares her own journey to recovery from an eating disorder and finding food freedom. This is such a great honest conversation about our relationship to our body, food, and the B.S. morality of food in our culture. “Intuitive eating. Bodies are brilliant. Trust your body. It is amazing what your body and do and what i...2021-07-291h 07
Fierce JoyPull into Politics“You don’t need to know it all when you start. You just need to step.” Alex prince is a Twin Cities mixed media artist. She recently got involved in local politics through her love of historical preservation. We dive into higher education, her pull into politics, how you can get started, getting uncomfortable and learning to listen. Listen in for some great ways to get started in your own community if you are feeling that overwhelm. We dive into getting involved in local politics around minute 38:00“My mission on earth was not...2021-07-221h 24
Fierce JoyBonus! Mindful Eating MeditationMindfulness & meditation doesn't have to be big or complicated. This mindful eating meditation can be done anywhere & anytime with your first few bites of a meal or with your kids. Mindfulness is mind & body in the same place at the same time. How often do you eat and are entirely not present for the experience. Food freedom doesn't have to do with restricting or counting, but rather being in tune with our body. Learning how to trust your hunger and when you want more. Learning what satisfied feels like and enough. They are all within...2021-07-0103 min
Fierce JoyNourishing NutritionNutrition can seem complicated and scary. There is always the next diet trend and buzz word around food. We are going to cut out the junk messaging and keep it simple. “Most people don’t have any clue how good their body is designed to feel.” Nicole Sattler. You are designed to feel good in this body of yours. There is no perfect or one way of eating or nourishing your body. You could eat the "perfect diet" and never nourish your body. Anastasia GalkaIf you have l...2021-06-2457 min
Fierce JoySelf Awareness & crushing your goals"We all have talent inside of us. Let's look for that and let it explode." -Brea Roper
Here is to celebrating our natural gifts and talents. My guest Brea Roper discusses the Clifton strengths and using our natural tendencies to crush our goals. "You want to put yourself in situations where your strengths are wanted & needed."
Brea helps people break free from the belief they have to be everything to everyone all the time. By coming to know and love your best self, she helps...2021-06-171h 04
Fierce JoyUncovering your wisdomStressed lately?! Today my guest is Jenny Evans. A stress & resiliency speaker and expert. What a year we have all had! Below is a few of the topics we discuss and it is all just soooooo good.There is a bonus free download from Jenny with 100 optimal defaults. You can find that here: https://jennyevans.com/stressproofme/-change & the brain-how we think our body works, or should work, and how it biologically works-shifting habits-optimal defaults -wisdom in your body-stress, move your body...2021-06-101h 19
Fierce JoyFood Freedom, motherhood + throwing away diet cultureAlex Beyers is my guest today and we go into so many great topics that I just can't wait for you to dive in. We discuss finding food freedom, tuning back into yourself, loosing yourself in motherhood and so much more. Wait for the end where Alex has an oops moment that cracks us both up. -boundaries-food freedom-meeting you where you are, no judgement-Eco living, toxins in the home-not all calories are created equal-the parts of motherhood we don't lik...2021-06-0352 min
Fierce JoyWhat we store in our bodyFor almost all women “I’m supposed to be responsible for everything, and everything is my fault.” D.H."What we store in our body is really in the unconscious mind. " D.H. In this episode Dorthea Hrossowyc is my guest. Dorthea is a Level Three (highest level) Practitioner of Self-Led Transformational Counseling, or Self Leadership, also called Internal Family Systems or IFS. It is some of the most powerful inner work you may ever experience, and it is the fastest growing new development in psychotherapy. It resonates deeply with Rosen Met...2021-05-271h 10
Fierce JoyBONUS! Body Scan MeditationJoin me for a quick body scan meditation that you can come back to whenever you need.A body scan meditation can be great for reducing stress & overwhelm. It can help with over eating & emotional eating. It is a great way to bring yourself into the present moment and notice sensations & thoughts. Enjoy!Podcast Host: Anastasia Galkawww.anastasiagalka.com@anastasiagalkahealthcoachCover Art by EAK! digitalCover Photo by Jamais Vu PhotographySound Editing by some ran...2021-05-2504 min
Fierce JoyFeel Good in the body you are in."If you have met with someone who has dismissed your symptoms, keep looking. Keep being an advocate for yourself because you are meant to feel good in your body."This episode is so full of such great information whether you are chiro curious or tired of Doctors dismissing your symptoms. Dr. Ali shares how she healed from her own traumatic brain injury as well as discovering her own food sensitivities. Hint: barfing 7x a day is NOT normal! Here are a few of the topics discussed:-boosting your immune system2021-05-2058 min
Fierce JoyThe Joy of Movement w/ Trainer Meg"I hate that we have been told these messages that we can't trust ourselves. You can't trust your self control so we push and push and push."Join me for a conversation with the amazingly talented and wise Trainer Meg. It's all movement and it all counts. This episode is for you if you love movement, are getting back into movement, or are moving for the first time. "There is no perfect. It's practice. That's what it is constantly."***There may be a few minor adult words. If you have little people around...2021-05-1356 min
Fierce JoySpring cleaning & the weight of our things.Life is too short to feel overwhelmed by too many things and too many people pulling you in too many directions. . This is a space to have honest conversations with women and about life so the you can lead with strength, freedom, and joy and go out in the world and do all the amazing things you are here to do without loosing your mind.. Oh and have some friggin’ fun along the way, This is it. This is your life.It's that time of year when we often get the spring cleaning itch. We...2021-04-1256 min
Fierce JoyFierce Joy PodcastLife is too short to feel overwhelmed by too many things and too many people pulling you in too many directions. . This is a space to have honest conversations with women and about life so the you can lead with strength, freedom, and joy and go out in the world and do all the amazing things you are here to do without loosing your mind... Oh and have some friggin’ fun along the way, This is it. This is your life.Host: Anastasia Galka@anastasiagalkahealthcoachwww.anastasiagalka.com2021-04-1200 min