Shows
Solo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose054 // How to Set Micro Goals That Align with Your Bigger Goals and Vision for the YearSend us a textHey Mama!Still feeling like you're in holiday mode? Haven’t quite stepped into the new year groove yet? That’s okay! In this episode, we’re taking a gentle and grounded approach to help you move forward with clarity and purpose.I’ll guide you through anchoring yourself in the intention you set for the year (and if you haven’t done that yet, I encourage you to go back and listen to last week’s episode!). Then, we’ll break down those big goals and visions for the year into...
2025-01-0714 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose053 // Set Yourself up for More Success This Year: Why I Ditched Doing New Year's Resolutions and Do THIS Instead.Send us a textHey Mamas! The holidays are behind us, and it’s time to take a deep breath and check in. How are you feeling, Mama? In this episode, I’m sharing a little about my Christmas—why it felt calmer and more joyful this year, even with sickness, messed up sleep schedules, derailed plans, my husband not getting home until Christmas Eve. I’m also inviting you to shift your mindset as we head into the new year. Instead of setting lofty New Year’s resolutions that often fizzle out by February...
2024-12-3011 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose052 // Feeling Frazzled this Time of Year? Carve Out 30-Minutes to Reset, Refocus, and RechargeSend us a textHey mama!It's mid-December, and holiday prep is in full swing! How are we doing out there?The holidays can feel overwhelming, but what if you could carve out just 30 minutes to shift from chaos to calm? From overwhelmed to in control? In this episode, I walk you through a simple yet powerful process to reset, refocus, and recharge during the busiest season of the year. Whether you're navigating holiday to-dos, family dynamics, or just the everyday hustle and bustle, this episode will guide you to:
2024-12-1619 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose051 // Setting Healthy Boundaries to Protect Your Energy and Peace Over the HolidaysSend us a textHey mama! The holiday season is here, and with it comes an abundance of joy, connection—and sometimes stress, overwhelm, and burnout... In this episode, Setting Healthy Boundaries to Protect Your Energy and Peace Over the Holidays, we’re diving into practical strategies to help you safeguard your well-being during this busy time.We’ll explore how to get clear on your core values and non-negotiables, and use them as a guide to set intentional, healthy boundaries. You’ll also learn how to navigate common holiday challenges with confidence, whether...
2024-12-0923 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose050 // Top 3 Wellness Habits to Keep You Energized, Grounded, and Healthy this Holiday SeasonSend us a textHey Mama!The holiday season is here, and while it’s often filled with joy and celebration, it can also be a time of stress, overwhelm, and burnout. In today’s episode, I’m sharing three simple yet powerful wellness tips to help you prioritize yourself during this busy season.From staying well-hydrated to the importance of quality sleep, and carving out just 5-10 minutes a day for you—these small, intentional practices can make a world of difference in how you feel physically, mentally, and emotionally.I’m also...
2024-12-0215 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose049 // Wrapping It Up With a Pretty Bow: Top 10 Wins of 2024Send us a textHey mama!As we wrap up 2024, I’m taking a moment to reflect on some of the most meaningful wins from this year- both personal and professional. In this episode, I’m sharing my top 10 wins, from launching my coaching practice, to making over our bedroom, crossing the finish line of a Spartan Race alongside my family, buying our first travel trailer, and creating this podcast to connect with all of you each week!Listen in as I dive into everything that made this year memorable: how I focused on well...
2024-11-2518 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose048 // Plan, Prioritize, and Meet Each Other's Needs: Why My Husband and I Started Daily Toolbox Meetings When He’s Home.Send us a textHey Mama! Are you and your partner often missing the mark on each other’s needs and expectations? And one or both of you is left feeling frustrated or resentful when things don't go accordingly? In today’s episode, we dive into a game-changer for getting on the same page with your partner during his time home—“Toolbox Meetings.” This simple morning check-in practice has helped us prioritize each other’s needs and align our day so that we’re working as a team. Toolbox meetings are designed to make space for open communi...
2024-11-1807 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose047 // 5-Minute Daily Practice to Align and Become Your Ideal SelfSend us a textHey Mama!Want to get into better shape, live a healthier lifestyle, or become a more calm, patient, and loving mom? In this episode of Solo & So Well, we’re exploring the transformative power of spending just five minutes a day imagining your ideal self. This simple daily visualization technique is like setting your inner compass—it helps bring clarity to your goals, reduce anxiety, and align your daily actions with the person you truly want to be.Imagine yourself embodying qualities like confidence, health, or peace, and notice how...
2024-11-1109 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose046 // Exploring the Gap: Is Your Anxiety Being Fueled by the Distance Between Your Current and Ideal Self?Send us a textHey Mama! Welcome back to another insightful episode of the Solo & So Well podcast! I’m your host, Master Life & Wellness Coach for Moms, Heidi Chirkoff. Today, we’re tackling a common struggle that many of us face: anxiety. If you have an on-going, nagging feeling of anxiousness, and you're not really sure where it's coming from... this episode is for you. In this episode, we’ll explore how the distance between your current self and your ideal self can contribute significantly to your feelings of anxiety. Using the lens of...
2024-10-2813 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose045 // Making Mom Friends is Hard: One Simple Exercise to Invite Genuine and Meaningful Mom Friendships Into Your LifeSend us a textHey mamas! Welcome back to another episode of Solo & So Well. I'm your host and Master Life & Wellness Coach Heidi Chirkoff. Thanks for being here today! I'm really looking forward to diving into todays topic because I know its something a lot of moms struggle with—making real, meaningful connections. As adults, and especially as moms, building friendships can feel awkward and challenging, but I truly believe that having a couple of solid mom friends can be life-changing. Motherhood can feel lonely, even when you're never technically "alone," and those deep con...
2024-10-2110 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose044 // 3 Reasons Why 'Parenting Support' Might Not Be What You Actually Need Right NowSend us a textHey Mama!Welcome back to the Solo & So Well podcast with your host, Heidi Chirkoff, Master Life & Wellness Coach for Moms. In today’s episode, we’re diving into a thought-provoking topic: "3 Reasons Why Parenting Support Might Not Actually Be What You Need Right Now."Parenting is tough, no question about it. But sometimes, the real breakthrough doesn’t come from more parenting tools or strategies. Instead, it comes from focusing on YOU—your well-being, your energy, and your emotional health. In this episode, we’re diving deep into why person...
2024-10-1410 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose043 // 5 Reasons a Mom in Burnout Might Not Ask for HelpSend us a textHey mama! I’m so grateful you're here today! In this episode of The Solo & So Well Podcast, we're diving into a topic that hits home for so many moms: burnout and the challenges of asking for help.If you're feeling overwhelmed, overworked, and totally run down, it’s natural to wonder why asking for help feels so hard. Today, I’m breaking down 5 common reasons why a mom in burnout might hesitate to reach out for support—from perfectionism to past negative experiences—and how understanding these blocks can empower you to sta...
2024-09-3009 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose042 // Recognize Signs and Signals You Might Be In Burn-Out, So You Can Begin to Take Steps Out of itSend us a textHey Mama! I know you have a lot going on, and I’m so grateful you chose to tune in today. If you pressed play on this episode, I truly believe there’s something here meant just for you. Whether it’s a small nugget of wisdom, actional step, or a new perspective, I hope you find comfort and clarity as we explore a topic that so many of us face as moms: burnout.Burnout in motherhood goes beyond physical exhaustion—it touches every aspect of our lives. In today’s episode, w...
2024-09-2318 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose041 // Simple Daily Check-in for Moms to Make Small Improvements and Feel Better EverydaySend us a textHey Mama! In today’s episode, we’re focusing on something that can truly shift your mood, energy, and overall state—daily self-check-ins. If you’ve ever felt overwhelmed, exhausted, or like you’re running on empty, this episode is for you.I’ll be walking you through a simple, three-question check-in practice that takes just a few minutes but can have a huge impact on how you feel throughout the day. We’ll dive into why it’s important to pause, reflect, and acknowledge how you’re really feeling, and I’ll s...
2024-09-1608 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose040 // Lean Into Falls Transformative Flow: 3 Seasonal Self-Care Tips for Stressed-Out MomsSend us a textHey Mamas! Feeling a bit tense as we step into the fall season? But also feeling so ready for change? In this episode of the Solo & So Well Podcast, I share three practical tips to help you create a restorative seasonal self-care plan that aligns with the natural rhythm of fall. Fall is the perfect time to reset, recharge, and refocus on what truly matters as we head into the holidays and wrap up 2024.We'll explore how to:Let Go & Invite In: A guided journaling exercise to release...
2024-09-0912 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose039 // Confidence Isn’t Something You Get—It’s Something You Build: Practical Method to Boosting Confidence in Any Area of Your LifeSend us a textHey Mama!In this episode of the Solo & So Well podcast, I'm diving deep into the topic of self-confidence and why it’s something you build, not something you simply "get." If you're a mom feeling overwhelmed, burnt out, or stuck in survival mode—especially if you’re holding down the fort while your partner is away for work—this episode is for you. Today, we explore why confidence is built through action, self-trust, and self-worth, and how these elements are essential for success in any area of life.Drawing...
2024-09-0215 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose038 // Back-to-School Transition: Is It Time to Focus on You?Send us a textHey Mama!How is the back to school transition going? How are you feeling heading into the last quarter of this year?It's mind blowing to me that summer is already over and 2024 is soon coming to an end! Like, HOW?!Last year, our oldest started kindergarten so it was the first time we were sending our kid "back to school". Needless to say, I was a MESS. I was excited, I was nervous, I had a lot of questions, concerns, doubts. I put an insane amount...
2024-08-2612 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose037 // (GUEST) Empowered Living: Holistic Health and Well-Being with Amy LeniusSend us a textHey Mama!Are you ready to step into your thrive era? Well, you absolutely can! And it starts with you - ALL of you. Join me today for a beautiful conversation with the "hormone queen" Amy Lenius! We chat all about women's health, self-advocacy, loving your body, finding your purpose, and building self-worth. Amy has a truly holistic approach to serving the women and Moms in her community. I know you are going to walk away from this conversation feeling empowered and equipped- with practical tools and...
2024-08-1930 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose036 // 3 Steps to Smoother Bedtimes with Your KidsSend us a textHey Mama!Are bedtimes a struggle for you? Are you finding that you are filled with dread when that time of day is nearing? Are the daily bedtime battles leaving you feeling totally wiped and defeated by the end of the day?Ya, they were for me too. I feel you, Mama! Bedtimes were becoming such a cause of stress and angst for me, and knew I needed to make some changes! I needed more calm, joy, and peace to this part of our day- so I made some...
2024-08-1214 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose035 // (GUEST) Restore Your Energy: Breathwork, Self-Discovery, and Self-Love with Gloria McLean *BONUS* Self-love Guided MeditationSend us a textHey Mama!Do I have a treat for you today! Have you been a little tense? Are you having a hard time finding yourself and your way in motherhood? Do you feel like you are alone in your struggle? Do you wish you had more tools in your toolbox to help center you, bring your shine back, and bring more calm to your day? Well, I think you are really going to enjoy this episode/ conversation. Joining us on the show today, is Embodiment Coach...
2024-08-0530 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose034 // (GUEST) Moms Need Play Too! Time to Release Perfectionism, Combat Overthinking, and Connect with Your Inner Child with Kara LattaSend us a textHey Mama!Have you been feeling tight, rigid, irritable, and always in your head? Do you often over think things? And are you hard on yourself- when things aren't going the way you think they "should", or you think you should have done better?When is the last time you did something for fun? Just for the pure joy and thrill of it? Have you been feeling your inner child tapping on your shoulder and tugging at your heart to pay some attention to her? What does she need?
2024-07-2929 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose033 // Make Your Dream Life Come True: One Simple and Powerful Exercise to Help You Get Clear on What You Want and How to Get it.Send us a textHey Mama!When is the last time you sat down to think about what you want? What you truly and deeply desire? What does your dream life look like? What if you had a magic wand and literally anything was possible?If you feel like your wheels having been spinning, but you haven't been getting anywhere, it be because you're not even sure where you are going..Join us in todays episode so I can help you do just that- get super clear on where you're going...
2024-07-2209 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose32 // Get Unstuck the Accelerated Way: Top ONE Thing You Can Do to Move Through Change and See Results FasterSend us a textHey Mama! Are you feeling stuck in a certain area of your life? You don't have a clear vision on your future, aligned goals, or plan to see real change happen? You just KNOW you need change. Join me for todays call where I help you identify which one of three camps you belong to, of you're feeling stuck right now. AND I share with you my top recommendation for getting accelorated results. It's something I've done and continue to do, and believe in whole heartily.
2024-07-1511 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose031 // Let's Explore an Area That Might Be Causing You More Stress and Fatigue than You RealizeSend us a textHey Mama!Todays episode is for you, if you’ve been feeling like a little clean up, or break from social media is needed. Maybe your noticing that I might be a cause of stress for you; its not feeling like a very supportive environment; you’re spending too much time on there, and often not feeling very good afterwards. Or maybe you have no idea that SM could be a source of stress and angst for you, and this is going to be some really great awareness. Full trans...
2024-07-0812 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your PurposeOops! We Didn't Mean to Exclude You! So Here's a Special Peace Offering!Send us a Text Message.Hey Mama!Not a full episode for you today, but something you need to hear!We had a glitch/ error happen with our Summer Sanity Saver Challenge, where a large handful of Moms who wanted to be in there were automatically declined by Facebooks AI Assistant.. and we didn't catch it until after!So sorry if that happened to you! To make it right, we want to send you an email that includes all the video links, tools, and resources for you to access a...
2024-07-0307 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose30 // Nurturing Mind, Body, and Soul: Three Daily Practices that Actually Invite More Joy & Peace Into Your LifeSend us a textHey Mama!Last week we ran our 5 Day Summer Sanity Saver challenge, and today I am sharing a tidbit of that with you.Today, we are diving into three daily practices you can (and should) start doing today that will actually invite more joy & peace into your life. I know when I am slacking in one or all of these areas, I am being impacted in a negative way. And on the flip, when I am prioritizing these three practices my life is fuller, brighter, and just all a...
2024-07-0112 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose029 // Your Check Engine Light is On and It's Time for a Realignment: Three Reasons You Might Have Fallen Off Track with Your GoalsSend us a textHey mama!Have you been feeling a little defeated and crumby lately? Because the goals/ intentions you set for yourself at the beginning of the year, (or maybe even last month) have kind of fallen off the waste side?Have you been feeling a pull to get back on track, and you just don't know where to start?Start here! In todays episode we are going to "check your engine" by : rediscovering the goal/intentions you set for yourself; Explore three possible reasons you may have fallen...
2024-06-2312 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose028 // You Want to Thrive but You are Not Prioritizing These Two Things.Send us a textHey Mama!Okay, today is kind of like a part 2 to last weeks episode, where I shared with you the 5 most basics needs humans have in order to just merely survive, and how as busy women and mamas- it is so common for these most basic needs to not be met, and to fall to the waste side. In the literal sense, we can only go so long without food, water, air, sleep and shelter, or we will die. In the context of motherhood, we can only go so lo...
2024-06-1710 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your PurposeSave Your Sanity and Have a More Enjoyable Summer with Your KidsSend us a Text Message.Hey Mama!Is everyone getting exited for summer break? All the kids will be home, routines are out the window, schedules and betimes are more slack. But are we also feeling a little anxious an overwhelmed by it? Because well, all the kids will be home, routines are out the window, schedules/ bedtimes are more slack. Which can leave everyone tired, cranky, maybe bored, out of whack, and us wondering if we’ll survive it! Because big transitions can mean big emotions and escalated behaviours, and it can be very tou...
2024-06-1501 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose027 // Prioritize These 5 Basic Needs to Get Out of Survival ModeSend us a textHey Mama!Do you think you might be operating from survival mode? And it might be effecting your quality of life; how you parent, the amount of joy and love you experience, your relationships. If you are not sure, here are some questions you can ask yourself: Am I always in flight, flight, or freeze response? Am I easily overwhelmed, overstimulated? Do I feel stressed all the time? Am I often irritable, and short with my kids and spouse? Do I frequently have low moods and low en...
2024-06-1011 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose026 // Time Blocking for Beginners and Time-Management Tips for Stay at Home MomsSend us a textHey mama!Have you been hearing about time blocking, but just don't know where to start? Are you wishing you could have better time-management as a stay at home mom? Is routine something you struggle with, but are feeling a pull to start putting more focus there?In this episode we simplify time blocking and give lots of time-management tips along the way. I show you exactly how I do it, and what my week actually looks like. You will leave with all the practical knowledge, and confidence you...
2024-06-0320 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose025 // (GUEST) Getting to the Root of Your Child's Behavior | Understanding Your Triggers | How That Impacts Your Parenting AND What to Do About It -with Pediatric Occupational Therapist Kaili ZeiherSend us a textHey Mama!Are you feeling frustrated with your child's behavior; you're not sure where it comes from, or how to manage it? Does it feeling like you are always throwing out consequences, bribes, and threats but nothing seems to be working? And it doesn't feel very good either. Do you often get activated by your child(ren)'s behavior, and you're not really sure why?On todays special guest episode and helping us make sense of it all is Pediatric Occupational Therapist Kaili Zeiher. And today she is educating...
2024-05-2038 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose24 // Feeling Like You Don't Have Enough Time and Energy to Tackle the Day? Let's Help You Find More!Send us a textHey Mama!Are you always feeling like you just don't have enough time and energy in the day? To do all the things? To stay on top of the house, manage the kids, manage yourself, and not lose your very loving mind in the process?I feel you! And I got you. I want to help you find more time and energy, and increase your capacity, so that you have more to put towards what actually matters.There is a bit of tough love in this episode, but I th...
2024-05-1312 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose023 // Boost Your Mood and Energy Levels with this ONE Simple Daily PracticeSend us a textHey mama!Feeling tired, irritable, low a lot of the time? You are lacking in motivation? Your brain seems fogged?Inside of this short and sweet episode I have for you guys today, you are going to find ONE super simple daily practice you can start doing today, to help you with all of that!If you are ready for this major mom hack.. go ahead and press play.I got you!Always wishing you well, xo Heidi5 W...
2024-05-0609 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose022 // How Comparison Might Be Killing Your Confidence in Motherhood and Three Ways to Tackle itSend us a textDo you find yourself scrolling Instagram, comparing your life to the perfect grids, the always happy families, and immaculate kitchens - and it makes you feel less than? You think man, they have it all, and I'm a hot mess over here! Do you see Moms at the park or at playgroup with seemingly endless amounts of patience and energy and you wonder why they have it, and you don't..Comparison puts us in a place of lack, of less then. It kills our confidence, robs us peace and joy, and...
2024-04-2912 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose021 // (GUEST) True Self-care that Supports Your Nervous System and Helps You Recover from Burnout with Michelle KochSend us a textHey Mama! Have you been feeling tapped out? Like, all the time? Are you experiencing low mood and energy? Brain fog, headaches, or chronic fatigue? Are you short with your kids a lot? Do you have resentment brewing inside of you? Do you wonder if all these symptoms are just part and parcel of being a Mom? There might be more going on for you, Mama.Burnout is a real thing. And so many Moms out there are suffering through it- thinking it's "normal" to feel that way, given t...
2024-04-2232 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose020 // What is a Life Coach? Should I Hire One? What Kind of Transformation can I Expect?Send us a textHave you been considering hiring a life coach? Are you a little unclear about what it even is? Or what kind of transformation you can expect? Are you curious about how coaching is different from therapy/counselling?In this this episode, we are going to cover all of that. I am also going to share some of my story and personal experience with hiring a life coach. I hope to answer all the questions that have been circling around in your head and your heart, give you the insight you need, an...
2024-04-1517 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose019 // Some Days Are Just Really Friggen Hard and Everyone Needs a Reset: 3 Components for an Effective and Meaningful ResetSend us a textHey Mama!Welcome back to another episode of Solo & So Well. I am your host Heidi Chirkoff, and I'm so glad you are hear today!If you clicked on this episode it's probably because you are having some harder days right now, you are right in the thick of it. And you need some tools, and encouragement- and from someone who truly gets it. I was inspired to bring you this episode because I just had a couple really hard days around here this week, actually it...
2024-04-0813 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your PurposeBONUS // Three Dirty Tricks I Play on Myself to Help Win the DaySend us a textHey Mama!So, I realized I have a few tricks up my sleeve to make for smoother days around here. They aren't technically time-management, self-care, or daily wellness practices...BUT they still do help me with time-management, taking care of myself, and winning the day!Curious what they are?!Go ahead, press play! In todays episode I am sharing three dirty little tricks I play on myself to help win the day. And I think they could help you win your day too! If this e...
2024-04-0308 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose018 // 3 Tips to Start Living as Your Highest Self TODAYSend us a textHello beautiful mama!I am really excited to bring you todays episode! Have you been searching for more? Do you know you were meant for more? Do you feel like the highest version of yourself is trapped somewhere deep inside of you? You just don't know how to set her free, support, and nurture her? This episode is for you. I think so many go through life living in autopilot. We play small to keep ourselves safe and comfortable. I am reminded all the time about how short and...
2024-04-0110 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose017 // Fitting in Fitness as a Busy Mom for Physical, Mental, and Emotional BenefitsSend us a textHey Mama! Have you been feeling a pull to prioritize fitness more? Have you worked out consistently in the past, and already know how much in benefits you, in so many ways? Have you never really worked out, so you don't even know where to start? Do you struggle with finding the time and energy to fit it in now, as a busy Mom?I've been there! I know it can be hard to workout consistently, when you are busy taking care of everyone else's needs. I know it's tough wh...
2024-03-2520 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose016 // Feeling Stressed Out, Overstimulated, Low Energy, Short with Your Kids? Lets Explore 8 Great Reasons to Get Outside More!Send us a textHey mama!Have you been feeling stressed out, low energy, and like you are living at your tipping point? Have moods been up and down? Are bedtimes with the kids feeling hard, on the regular? Are you sick and tired, of always being sick and tired? What if I told you that getting outside more can help with all of that?!Join me in todays episode, where we explore eight amazing reasons to get outside more! So many of us mamas are not getting out enough. And we are...
2024-03-1816 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose015 // Wanting to Do Better for Your Kids: Three Must-Knows for Empowered Motherhood TransformationSend us a textHey Mama, Have you been feeling trapped in the lows of motherhood right now? Like everyday is groundhog day, and everyday is hard? You are so hard on yourself for feeling the way you feel, and reacting the way you do. You so badly want to be and do better for your kids, you just don't know how.Wanting to do better for our kids is great. It's when we feel like we are measuring up, that it hits hard. So friggen hard. If this is all sounding familiar...
2024-03-1113 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose014 // How Do I Find My Purpose in Life? First Step to Discovering and Unlocking Your PurposeSend us a textHey mama!Have you been getting a pull, a tug, that there's more out there for you? You question the meaning of your life, and what you were put here on earth to do? Wonder what you are supposed to create? Who you are meant to serve and help?While being a Mom absolutely gives you meaning and purpose, you feel like you are being called for more. You are not alone, Mama. And you don't have to feel bad about it! Wanting to pursue passions and fulfillment outside...
2024-03-0414 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose013 // When Dad Leaves and All Hell Breaks Loose: Three Tips for a Smoother Transition When Dad Leaves for WorkSend us a textHey Mama!Tell me, is it that same at your house.. when your husband leaves for work, it's like everything goes off the rails! The washing machine breaks down, the power goes out, all of a sudden there's a mouse problem.. and then on top of all that, you have the kids, missing Dad, and acting out! It's a lot. And can be so tough!In this episode I am going to share with you three tips to help you have smoother and more manageable transitions, when Dad leaves...
2024-02-2811 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose012 // 6 Tips to Improve Your Sleep Cycle and Sleep QualitySend us a textHey Mama! Do you have a hard time shutting down at bedtime? Do you toss and turn, and can't turn off your busy brain? Do you you wake up feeling tired, like you didn't any rest at all? Do you wonder if being tired all the time is just part and parcel of being a Mom with small humans?You are not alone, my friend! And you don't have to be so dang tired all of the time!Even as a busy mama, with young kids, babies, and a...
2024-02-2617 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose011 // Tracking Triumphs: A Simple Method to Celebrate Your Mom WinsSend us a textHey Mama!Do you have a hard seeing the positive work you are doing, and the progress you are making? Do you get stuck on failures and short-comings? Do you have one bad day, and it erases all the good days? You are doing better than you think, mama, I promise you! Welcome back to Solo & Well! It's Heidi Chirkoff, and today, as we mark our 11th episode, I'm thrilled to share something special with you. Today I'll be sharing with you a tool/ method that will become a vi...
2024-02-2113 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose010 // Serving Serenity: Cultivate More Peace and Order Around the Dinner Table with KidsSend us a textHey Mama!Today, I'm diving into a topic that was once a real struggle for me as a solo parent - dinner time. With three energetic boys and a small house, chaos was becoming the norm, leading to stress and overwhelm. But, guess what? I found a way to make dinner time not just manageable but actually enjoyable.In this episode, I spill the beans on the three tips that became my secret weapons. From starting dinner prep early to fostering connection and incorporating respect and gratitude, these strategies...
2024-02-1912 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your PurposeBONUS // Increase JOY in Your Life TODAY: One Simple Exercise with Huge ImpactSend us a textHey Mama!Get ready for a joy-filled boost this Friday on Solo & So Well! 🌟 In this bonus episode, I'm unveiling a simple yet powerful exercise that can skyrocket your joy levels. I won't spill all the details here, but it involves setting joy alarms, embodiment practice, and creating a personalized joy list. 📝✨ Which all result in the rewiring of your brain, and forming a new, and permanent pathway for experiencing more JOY! Imagine experiencing more joy throughout your day, and in this season of motherhood and solo parenting. It is 100% available t...
2024-02-1608 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose009 // Release & Rise: Letting Go of Worry and MOM GUILTSend us a textHey, lovely listeners! It's Heidi Chirkoff, your companion on this journey of self-discovery in another episode of Solo & So Well. Today, let's dive into the deep waters of motherhood—specifically, the challenges of worry and mom guilt. I see you, fellow moms, in all your messy, raw, and incredible glory. You're doing the work, breaking cycles, and creating new paths for your family to thrive. I'm here to remind you how amazing you really are!In this episode, we're exploring the intricacies of worry and mom guilt—those emotions that...
2024-02-1313 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose008 // Always Waking Up Feeling Tired, Grumpy, and Irritable? The ONE THING You Need to Start Doing Today to Change That!Send us a textHey Mama!!Welcome back to another episode of Solo & So Well! I am your host Heidi Chirkoff. I am so glad you are here! The ONE THING I have to share with you today is going to that is going to rock your world - in the absolute best way! If mornings are a struggle for you, you are going to want to hear this.The one thing I have to share with you is so simple and so practical, and you need to start doing it today. This i...
2024-02-1213 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose007 // Should I Take a Break from SOCIAL MEDIA? Exploring and Embracing the Urge for a Social Media SabbaticalSend us a textHey Mama! Join me on a reflective journey where we explore the magnetic allure many of us feel – the pull towards taking a break from social media. We're here to decode the messages your soul is sending, embracing the nuances of motherhood in the digital age. As we navigate the subtle whispers of our instincts, I want to extend a compassionate hand. If any hints of mom guilt arise during our conversation, let's welcome them as catalysts for understanding and growth. This judgment-free space is where we unravel the layers of motherhood and te...
2024-02-0717 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose006 // Do I Just Need Better Home-Management Systems in Place?Send us a textHey Mama! In this heartfelt solo episode, join me, Heidi Chirkoff, as I candidly explore the pressing question that many moms who are struggling to keep up with all the things, grapple with: "Do I just need better home-management systems in place?" Drawing from my own journey as a solo mom, I share personal insights, struggles, and triumphs in the realm of home management.Together, let's embark on a self-discovery journey where you'llbe presented with three thought-provoking questions. Through these reflections,we'll assess where you are a...
2024-02-0514 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose005 // Sanity Savers for Stressed Out Moms: 5 Powerful Daily Practices to Experience More Peace and JoySend us a textAre you feeling stressed out, maxed out, and irritable on the daily? Just barely hanging in there until bedtimes? And then once you finally do get all the kids tucked in bed, you’re completely exhausted, feeling defeated, and thinking about all the things and ways you could have done better… ya, I've been there.. it’s rough.You’re doing a hard job mama, and a lot of time you are doing it on your own. I know what it’s like to be holding on by a thread – wh...
2024-01-3112 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose004 // Living In Alignment: 3 Steps to Uncover and Live Your Core ValuesSend us a textHey Mama! How are you doing? Welcome back to another episode of Solo & So Well! I hope you're ready to do some VALUE-able work! As mama's we have to make a ton of decisions, every single day; some big, some small. And sometimes it can be super overwhelming! I want to help you feel more empowered and confident in this area.Today, we are going to talk about something incredibly important and personal—our core values. Core values are like the guiding principles or beliefs that shape who we are...
2024-01-2915 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose003 // The Power in Protecting Your Peace: Developing and Strengthening Your PEACE-O-METERSend us a textHey Mama's! Welcome back to Solo & So Well. In today's episode, we're diving into the importance of learning to say no, setting boundaries, and becoming fiercely protective of the peace in your home and with your kids. Join us as we explore practical strategies and empowering insights for moms who solo parent.It's time to overcome guilt and reclaim your peace with confidence. I am going to teach you what your PEACE-O-METER is, how, when, why to use it - and I know it is going to be such a p...
2024-01-2412 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose001 // Welcome!!💛 Have You Set Some Solid Intention for 2024 Yet? Let's Do It!Send us a textHello and welcome to our very first episode of Solo & So Well! On today's episode I'm going to spend just a couple minutes introducing myself, and then we are going to get straight to the goods! Have you already set some solid intention for 2024, or are you just flying by the seat of your pants? (what does that quote even mean? Sounds funny now that I'm taking the time to think about it and type it out...) Moving on! Or are you a New Years Resolution kinda gal? How's that going fo...
2024-01-2211 minSolo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose002 // 3 Ways to Win the Morning!Send us a textDo mornings feel hard and chaotic? Does the chaos continue into the rest of your day? Does it feel like your morning routine ( maybe you're like.. what morning routine ..?) need a little attention?In today's episode I am going to share with you three simple things you can start implementing right away, that are going to have a huge impact in how your mornings and days go from now on! I promise you they are 100% doable, whether or not your partner is home or not, and non of them in...
2024-01-2214 min