Shows
The Mental MileThe Forces of FriendshipIn this episode of The Mental Mile, Kjersti and Kristi share about their summer visits to Utah, and happenings with their kids. Then dive into the article put out by The Atlantic called "The Six Forces That Fuel Friendship" by Julie Beck. While discussing the six forces Kjersti and Kristi share some personal stories about the changing nature of their friendships throughout the motherhood experience. Listen in to learn more about how to be intentional in your friendships, how to make new friendships, and ideas for making your friendships richer and more nourishing.
Mentioned in this episode:
...2022-08-3141 min
The Mental MileHelping Teens Cope in the Digital AgeIn this episode Kjersti and Kristi catch up about some special events going on in their lives, discuss how to help teens cope in the digital age, and end with a personal sleep tip.
Mentioned in this episode:
Article by David Leonhardt via The Morning of the New York Times: We take a look at the mental health crisis facing adolescents--and the role of digital technology, May 10, 2022.
The Greater Good Magazine Article from 2016: How Nature Can Make You Kinder, Happier, and More Creative by Jill Suttie, March 2, 2016.
Common Sense Media Family Contract
Dr Ann Louise Lockhart
Dr...2022-06-1531 minThe Mental MileKj & K Catch Up, The Big Sur EpisodeAfter a multiple month hiatus, Kjersti and Kristi catch up on life. Both share their recent experiences in Big Sur, California. Kjersti for the marathon, and Kristi for her upcoming 40th birthday! Kjersti and Kristi also share their plans for summer, including the big puzzle of putting together a cohesive summer-camp plan. They end on a fun note discussing the one must-have makeup-trick for looking put-together when life gets rushed.
Kristi shares that she has a new online course coming out in July, check out her parent self-care website for details. As well as a monthly subscription n...2022-06-0133 minThe Mental MileOvercoming Barriers to ExerciseIn this episode Kjersti and Kristi discuss common barriers to exercise as well as tips to overcome those barriers! If you listen long enough you'll also hear about some of the benefits to mental health that come from exercise. We start the show discussing our book clubs, and end the show talking about our current tv show watching. To get you started with thinking about your own personal barriers to exercise, you might start with the questions: How much time can I commit? What times of day can I commit? Are the people in my life supportive of any exer...2022-02-2333 minThe Mental MileFinding Purpose Outside of ParenthoodKjersti and Kristi are back to talk about finding purpose as a parent! Whether you are searching for meaning and purpose in a big way or a small way we've got you covered. In this episode Kjersti and Kristi talk about assessing personal values, connecting to community and other tools for discovering and exploring your raison d'être.
Mentioned in this episode:
How To Raise and Adult by Julie Lythcott Haims
How to Find Your Purpose in Life by Jeremy Adam Smith of Greater Good Magazine
Mommy Burnout by Dr. Sheryl Ziegler
No Mud, No Lotus by T...2022-02-0934 minThe Mental MileNew Year, Do You!Learn how we set goals with compassion, consistency and joy. We cover the tiny habits method, vision boards (Rachel Letham), accountability partners and more. Whether you are in the mood to set goals, or you just want to chill–do you!
The Gottman Institute recommends reflecting on your goals as a couple each year.
Kjersti suggests setting goals as a family.
Books Mentioned:
Tiny Habits by BJ Fogg
Self-Care for Tough Times by Suzy Reading
Stand Tall Like a Mountain for family self-care by Suzy Reading
Connect with us on Instagram @th...2022-01-0522 minThe Mental MileHoliday Hopes and Tips 2021In this season 3 opening episode Kristi and Kjersti catch up about what's been happening since season 2 ended, and provided an update for what viewers can expect in this season that is different from last.
Kjersti and Kristi reflect on lessons learned from last year's holidays under lockdown, and what we hope we can apply to this year's holiday planning. Hint, simplicity is key.
Kjersti and Kristi talk about favorite family-friendly holiday movies. Movies mentioned in this episode, and others we like are:
8 Bit Christmas
Noelle
Elf
Home Alone (new and old)
A Christmas Story
Th...2021-12-1525 minThe Mental MileThe Self-Care InvestmentWe interviewed the amazing psychotherapist, author, and new momma Michelle Goodloe, LCSW for our Season 2 Finale! Goodloe has a private therapy practice in Atlanta, and she also leads self-care workshops. In addition, Goodloe authored the self-care journal, “Self Explore, Self Restore,” and the new self-care workbook, “The Self-Care Investment.” Listen to learn about Goodloe’s self-care non-negotiables, the importance of setting boundaries with yourself, and how to overcome guilt that’s working overtime.
Connect with Michelle Goodloe, LCSW:
Instagram @thegmichelle
Wellness-Resource Website gmichelle.com
Discover Your Needs Self-Care Quiz
"Self Explore, Self Restore" Journal (Amazon)
"The Self-Care Inv...2021-07-0743 minThe Mental MileSeason 2: Episode 9: Covid-Career EpisodeIn this episode Kristi and Kjersti discuss the value in re-thinking work-life, post-pandemic. Many places, like California, are open for business, and people and businesses are reflecting on lessons learned during the pandemic. Some are doing their best to realign their personal values with their work-life. This conversation is a great jumping-off point to get thinking about the changes you'd like to see in the corporate world.
Cited in this episode:
The Time Magazine article "The Pandemic Revealed How Much We Hate Our Jobs. Now We Have a Chance to Reinvent Work" by Joanne Lipman May 27, 2021. http...2021-06-2330 minThe Mental MileHappy Father's Day 2021 from Kristi + KjerstiThis one's for you dads! We chat about our Father's Day traditions and gifts, what we've learned from our dads, paternal mental health and more in our Father's Day episode.
Mentioned in this episode:
1. "Oh Baby: Postpartum Depression in Men is Real, Science Says" by Margaret Jaworski https://www.psycom.net/postpartum-depression-in-men
2. "The Science of Dad and the ‘Father Effect’" by Joshua A. Krisch https://www.fatherly.com/health-science/science-benefits-of-fatherhood-dads-father-effect/
Shop Our Books: Kjersti's book Running for Mental Health + Kristi's book Self-Care 101 for Busy Parents
Connect on Instagram: @thementalmile @paren...2021-06-0934 minThe Mental MileCommunity CareIn this episode Kristi and Kjersti discuss the role that community-care plays in self-care, especially how it relates to parenting young children.
Mentioned in this episode:
1. The quote "Shouting 'self-care' at people who actually need community care is how we fail people." --Nakita Valerio as quoted in the Flare article: https://www.flare.com/identity/self-care-new-zealand-muslim-attack/
2. There are many articles/studies that discuss whether or not parents are less happy or more happy than non-parents. Here is one of them: https://time.com/collection/guide-to-happiness/4370344/parents-happiness-children-study/
3. Coursera, world cla...2021-05-1930 minThe Mental MileHappy Mother's Day 2021 from Kjersti + KristiKjersti + Kristi chat about their Mother's Day traditions, holiday self-care and the best gifts for burned-out moms! You are amazing mothers, and we are so glad we get to walk the mental mile with you. Here's to joy, connection, laughter, hugs, breakfast in bed, and self-care this year and beyond.
Books in this Episode: It's Not You, It's the Dishes by Paula Szuchman and Jenny Anderson
Fair Play by Eve Rodsky
Self-Care for Tough Times by Suzy Reading
Article in this Episode: 15 Mother's Day Gifts for the Burned-Out Mom in Your L...2021-05-0524 minThe Mental MileBonus! A Mental Mile Experience: Giving and Receiving Compassion Meditation from Dr. Neff + Dr. GermerTake a self-compassion break with the Giving and Receiving Compassion guided meditation from Kristin Neff, Ph.D. and Chris Germer Ph.D.
Featured Resources:
Self-compassion quiz by Kristin Neff
Insight Timer with Kristin Neff
Link to a PDF of the Giving and Receiving Compassion meditation
Chris Germer meditation recordings
Kristin Neff meditation recordings
Featured Books:
Self-Compassion by Kristin Neff
The Mindful Self-Compassion Workbook by Kristen Neff and Chris Germer
Good Morning, I Love You b...2021-04-2113 minThe Mental MileA Parents Guide to Video Games, an interview with Dr. Rachel KowertDr. Rachel Kowert is a research psychologist that studies topics relating to the uses and effects of digital games, including the impact on physical, social, and psychological well-being. She is the author of numerous books, including 'A Parent's Guide to Video Games', and the children's book 'Pragmatic Princess'. In this interview Dr. Kowert demystifies the common stereotypes associated with video game play, and helps put into perspective the positive ways video games can be part of every day life for kids, families, and parents. She also shares tips for how parents can oversee their child's game play and take th...2021-04-0753 minThe Mental MileRunning for Mental Health, an interview with Kjersti NelsonIn this episode Kristi interviews co-host Kjersti (Marriage and Family Therapist and Run Coach) about how she got started with running and evolved her run practice into a therapy modality/intervention. Kjersti covers her own run story, info about running as a treatment element for mild to moderate depression and anxiety, as well as using running and nature in a mindfulness practice.
Mentioned in this episode:
William Pullen, Founder of Dynamic Running Therapy: https://williampullenpsychotherapist.com
Star Vista a community mental health organization in the San Francisco Bay Area: https://star-vista.org
The YMCA: https://ymca360.org...2021-03-2454 minThe Mental MileSeason 2: Episode 3: Interview with Yogi & Mindful Parenting Coach Ilana BeigelIn this episode Kristi and Kjersti interview Ilana Beigel, Yogi, Mindful Parenting Coach, Speech Language Pathologist, and all around wonderful human about her yoga practice and how she brings the lessons from yoga with her on and off the mat especially when it comes to parenting, wellness, and self-care.
Ilana shares with us her unique parenting tool that she calls "The Lollipop Technique," which is a gentle and inviting way to start a conversation with your child (of any age).
Mentioned in this episode:
Kripalu Center for Yoga and Health: kripalu.org
...2021-03-1038 minThe Mental MileEpisode 15: The Anniversary of Pandemic Parenting + The 5 Skills We Need for 2021Listen to hear how we are doing a year into pandemic parenting, and our thoughts about grief during this time. We chat about COVID trends + fads, distance + hybrid learning, the skills we need in 2021, and two of our favorite self-care practices.
Mentioned in this Episode: "The AfterGrief: Finding Your Way Along the Long Arc of Loss" by Hope Edelman, The Anniversary Effect blog, Greater Good Magazine + The Science of Happiness podcast
Shop Our Wellness Books: Kjersti's book Running for Mental Health + Kristi's book Self-Care Inspiration for Busy Parents
Connect on Instagram: @thementalmile + @parentselfcare + @k...2021-02-2430 minThe Mental MileEpisode 14: Setting Goals + Celebrating Your Wins with Self-Care Expert Suzy ReadingWe take you behind the scenes of our most exciting interviews with self-care expert, psychologist, accomplished author and yogi Suzy Reading. We chatted with her last month via Instagram LIVE to break down how to welcome in a New Year amid a pandemic. We dive into her Vitality Wheel, goal setting and loose intentions, and taking time to celebrate our wins!
Connect With Suzy Reading: @suzyreading, Suzy's website + blog + books https://www.suzyreading.co.uk/
Shop Our Books: Kjersti's book Running for Mental Health + Kristi's eBook Self-Care Inspiration for Busy Parents
Connect on I...2021-02-1038 minThe Mental MileBonus! A Mental Mile Podcast EXPERIENCE: Body Scan Meditation for Running and Walking with Kjersti NelsonPut on your run gear, lace up your shoes, and join Kjersti for a guided body scan meditation to be used while running or walking.
Kjersti will guide you through a gentle warm-up, and help you attune inward starting at your toes working all the way up the body to the top of your head. Finish with a guided cool-down.
This meditation is meant to help you turn your attention inward, and provide you a sense of tranquility, peace, and ease. There is no pace goal, no distance goal, just present-moment awareness as you move. It is...2021-01-2828 minThe Mental MileEpisode 12: Parents and Sleep: How to Get More of It While Still Having FunIn this episode we talk about how to get your sleep back on track after binge-watching a great show, using sleep mantras to your advantage, building micro rest moments into your day, mindfully choosing when to sacrifice sleep for fun, and our thoughts on sleep and screen time (hint: we might blow your mind!). We end with our favorite episodes of the podcast to wrap up Season 1. We will be back in February of 2021 with Season 2. Take care parents!
In this episode we mention: Australian psychologist @suzyreading + mindfulness expert @drshaunashapiro
Shop Our Wellness Books: Kjersti's...2020-12-2340 minThe Mental MileReturning to Work an Interview with Natalie Nelson-Marsh, PhD.In this episode Kjersti and Kristi interview Natalie Nelson-Marsh, PhD (https://www.up.edu/directory/Natalie-Nelson-Marsh.html). an Organizational Communication Professor at University of Portland who teaches organizational communication and researches nontraditional and postmodern organizing. She is also CEO/Consultant of Nelson-Marsh Consulting, LLC where she helps individuals and organizations create healthy work cultures.
Dr. Natalie discusses ways that parents (especially moms) can get back into the workforce. She discusses how cultural narratives have shaped our views on leaving and reentering the workforce. She suggests countering those narratives by developing a new narrative around relevant experiences (including par...2020-12-0941 minThe Mental MileEpisode 10: Business and Success Coach + Self-Care Author Rachel Letham (updated)Join us as we pick business and success coach, Rachel Letham's brain about how to stay healthy and balanced while building a business, navigating career pivots, and incorporating more self-care snacks into your daily life. Rachel is a new mother, business and success coach, self-care expert, and now the author of an amazing new self-care eBook! (Updated show notes version)
Connect with Rachel Letham: "Self Care for the Seasons" eBook, Rachel's Instagram + Self Care Survival Kit Instagram + Coaching website
Connect with Kjersti + Kristi: Shop Kjersti's book Running for Mental Health, Shop Kristi's eBook + Merchandise +...2020-12-0144 minThe Mental MileEpisode 9: Business and Success Coach + Self-Care Author Rachel LethamJoin us as we pick business and success coach, Rachel Letham's brain about how to stay healthy and balanced while building a business, navigating career pivots, and incorporating more self-care snacks into your daily life. Rachel is a new mother, business and success coach, self-care expert, and now the author of an amazing new self-care eBook!
Connect with Rachel Letham:
"Self Care for the Seasons" eBook
Rachel's Instagram + Self Care Survival Kit Instagram
Website
Connect with Kjersti + Kristi:
Shop Kjersti's book Running for Mental Health
Shop Kristi's eBook Self-Care Inspiration for Busy Parents
T...2020-11-2544 minThe Mental MileEpisode 8: Catching Up about Side Hustles, Podcasting, Current Events + CoffeeIn this episode Kjersti and Kristi discuss the creation of Kristi's newly illustrated e-book, Self-Care 101 for Busy Parents, as well as the positive response from a few individuals regarding Kjersti's book, Running for Mental Health, A How-To Guide.
Kristi shares about some of her recent collaborations and presentations that have inspired her to increase how much movement she includes in her self-care routine.
Kjersti shares about a recent visit to the beach with her kids --during the school day-- underscoring the silver lining of schooling-from-home during a pandemic.
Kjersti and Kristi share about som...2020-11-1136 minThe Mental MileEpisode 7: Part 2 - Raising a Child with a Physical DifferenceThe second part of our interview with Paula Quinn focuses on self-care during difficult times, and the career decisions many parents face about working outside of the home.
Connect with Paula Quinn of Coming Up Rosies:
Learn how you can get your child's art made into a headscarf or super hero cape + the Smile Kit that will be donated to a children's hospital
Shop Quinn's amazing children's book, "My Hair Went on Vacation"
Website, Instagram + Facebook
Connect with Kjersti + Kristi:
Shop Kjersti's book Running for Mental Health
Shop Kristi's book Self-Care I...2020-10-2829 minThe Mental MileEpisode 6: Part I - Raising a Child with a Physical DifferenceWe were honored to interview Paula Quinn, mother and founder of the Coming Up Rosies non-profit. Quinn is also the author of a new children's book, "My Hair Went On Vacation." She shares about her daughter's Alopecia diagnosis, and how her family began their mission to raise their children with confidence, compassion, and empathy.
Connect with Paula Quinn of Coming Up Rosies:
Sign up for the 3rd Annual Three Miles for Smiles virtual race that will support Coming Up Rosies, PalExperiences, Invisible Hands + Weird Enough Productions
Shop Quinn's amazing children's book, "My Hair Went on Vacation"
Web...2020-10-2129 minThe Mental MileEpisode 5: Sleep Training 101Kjersti and Kristi discuss different methods of sleep training, and what worked and didn't work in their personal situations. In this episode you'll hear personal anecdotes, tips, and advice regarding sleep-training for babies. The sleep training methods mentioned are:
Cry it out (extinction) Co-sleep
“The Wave” (check and console, offer soothing as needed, but in order of least intrusion).
Ferber Method (check and console, don’t feed/hold).
“Chair method” (gradually remove your presence from the room).
Bedtime Routine Fading (fade out the amount of time you spend doing the soothing fall-asleep activities).
More inclusive descriptions of each method can be foun...2020-10-0729 minThe Mental MileEpisode 4: The Power of Mentorship in Your CareerIn this episode Kristi and Kjersti interview Amy Shull, LPC & LMFT about the role of mentorship. Amy Shull was a supervisor and mentor to both Kjersti and Kristi during their training years as young therapists. Amy now has a private practice based in Fort Collins, Colorado. Amy discusses the difference between therapy and mentorship and how the two are interlaced. She discusses key qualities to look for in a mentor, and the responsibilities of the mentee. Amy draws from her personal and professional experiences and expertise.
To learn more about Amy Shull's private practice please visit her listin...2020-09-2326 minThe Mental MileEpisode 3: Distance Learning Survival GuideA deep dive into distance learning. We share our top tips and resources to stay sane while homeschooling your children during a pandemic.
Featured in this Episode: Door Monkey lock, Surge Capacity article, Growth Mindset Back-to-School care package PDF, creating a Growth Mindset homework corner, GoNoodle, Cosmic Yoga + calming glitter jars
Books + Podcasts: The Joy of Movement, We Live for the We + The Longest Shortest Time parenting podcast
Power Up Songs: Greatest Love of All, I Wanna Dance with Somebody + Higher Love by Whitney Houston
Our Recent Favorites: Kjersti’s DIY fa...2020-09-0935 min
The Mental MileEpisode 2: How We Are Coping During the PandemicBehind the scenes scoop about creating the podcast and how two moms and therapists are coping during a global pandemic: creating, side hustles, learning new things, staying connected, home routines, social justice, core values, introspection, mindfulness + self-care.
Featured in this Episode: Graphic Designer Emily Doliner @emilydolinerart, Therapist + Artist Lindsay Braman @lindsaybraman, Mindfulness Expert + Author Shauna Shapiro, Ph.D. @drshaunashapiro + “Good Morning, I Love You” mindfulness book
Our Recent Favorites: “Too Much and Never Enough How My Family Created the World’s Most Dangerous Man” by Mary L. Trump, Ph.D + "Such a Fun Age" by @kileyreid2020-08-2632 min
The Mental MileWelcome to The Mental MileWelcome to The Mental Mile where we talk about all things parenthood, wellness + career. Get to know your hosts Kristi Yeh + Kjersti Nelson, and hear more about to expect when you tune in every other week. We chat about how we met over a decade ago, the evolving concept of wellness, and the different ways people can heal and grow.
Connect with Us: Podcast @thementalmile, Kristi @parentselfcare + Parent Self-Care Blog, Kjersti @kjersti_running_therapy + "Running for Mental Health" book by Kjersti2020-08-1613 min