Shows
Smash the Crash035- Stop Starting Over: Redefining Your Finish Line for Sustainable EnergyTired of the Monday morning restarts that fizzle out by Wednesday? This episode explores why you might be stuck in a cycle of starting over and offers a powerful approach to redefine your personal "feeling good" to create sustainable change.Key Takeaways:Redefine "Feeling Good": Stop chasing vague goals and identify what tangible "good" looks and feels like for you right now in your current life.Identify Your Green Zone: Understand your sustainable energy zone to make choices and build routines from a place of balance, not burnout.Create...2025-05-0614 minSmash the Crash034- Self-Gaslighting in Midlife: The Lies We Tell Ourselves About Being ‘Fine’Are you really “fine”… or just faking it to power through another day? In this episode, we’re calling out self-gaslighting—those sneaky thoughts that tell you to suck it up, stop being dramatic, and push through—even when your body is clearly waving a yellow flag.In this episode we:break down how midlife women dismiss their own energy signalswhat the science says about itwhy trusting yourself is the most powerful form of self-care. You'll learn how to spot when you're heading toward burnout and build micro-habits to stop the spiral before you hit the red zone.💡...2025-04-2211 minSmash the Crash033- The Energy Map: What Your Body’s Yellow Lights Are Trying to Tell YouEver cried in a Target parking lot over forgotten deodorant? (Been there. No shame.) Or found yourself yelling at your readers like they’re alive and hiding on purpose? Yeah… you're not alone.In this episode of Smash the Crash, I’m breaking down what your energy is trying to tell you using the "Traffic Light Method"—yep, we’re talking green, yellow, and red zones for your life. Because just like your car needs fuel and a tune-up, so do you, my friend.You’ll learn:How to recognize when you’re thriving (green), surviv...2025-04-0817 minSmash the Crash032- Why the Mental Load of Midlife Is Draining You—and How to Combat itEver feel like you’re switching roles 24/7—mom, boss, partner, caretaker—without a second to breathe? In this episode of Smash the Crash, we’re digging into the mental load of midlife and why it’s quietly draining your energy every single day.You’ll learn: ✔ What the “mental load shuffle” is—and why it’s more than just stress ✔ How constant role-switching impacts your physical energy and focus ✔ The one tool that helps you track energy leaks (spoiler: it’s quick, simple, and free) ✔ 4 micro-habits you can use to protect your energy and reset between rolesWhe...2025-03-2511 minSmash the Crash031- From Burnout to Balance: Micro-Pivots to fight fatigueEver wake up already exhausted, wondering where your energy went? If you’ve been surviving on caffeine and sugar but still hitting that afternoon slump, it’s time for a reset. In this episode of Smash the Crash, we’re tackling midlife energy crashes—what’s causing them and how to pivot in just five minutes a day (without relying on another cup of coffee!).🔹 Why midlife energy dips happen – Hormone fluctuations, stress, and blood sugar roller coasters 🔹 The power of protein – How adding just one protein source to you...2025-03-1116 minSmash the Crash030- From Energy Chaos to Clarity: My 3-Step Framework for Busy WomenFrom Energy Chaos to Clarity: A 3-Step Framework for Busy WomenFeeling drained and overwhelmed? This episode reveals a simple three-step framework to reclaim your energy and boost your vitality. Learn how to increase awareness, align your actions with your values, and take action using the SMASH framework.Key Takeaways:Increase Awareness: Track your energy levels throughout the day to identify your energy drains and boosters.Align Your Actions: Prioritize activities that align with your values and bring you joy.Take Action with the SMASH...2025-02-2507 minSmash the Crash029- The Secret to Staying Energized Even During Your Busiest SeasonsStop Surviving, Start Thriving: A Simple Framework for Boosting Your EnergyFeeling drained? This episode shares the "SMASH" framework – a simple yet powerful approach to boost your energy levels and achieve your goals. Learn how to set intentions, make measurable goals, and automate habits for sustainable success.Key Takeaways:Identify Energy Drains: Recognize common energy-sapping behaviors like decision fatigue, over-commitment, and neglecting rest.The SMASH Framework: Learn how to use the SMASH framework to create sustainable, long-term changes.Prioritize Self-Care: Make self-care a non-negotiable pa...2025-02-1109 minSmash the Crash028- 5 Signs You’re Running on Empty—And How to RechargeDiscover the top 5 signs that your energy is depleted and learn simple strategies to recharge and boost your vitality.Key Takeaways:Recognize the Signs: Identify key indicators of low energy, such as brain fog, mood swings, and low patience.Prioritize Hydration: Start your day with a glass of water to rehydrate and boost energy levels.Incorporate Movement: Find ways to incorporate movement into your daily routine, even if it's just a few minutes of stretching. Grab your FREE Energy Tune-Uphttps...2025-01-2807 minSmash the Crash027- Break the Procrastination Cycle: Simple Steps for Busy WomenIn this episode of Smash the Crash, we tackle procrastination—why it feels so easy, how it impacts your energy, and, most importantly, how to stop it. Melissa shares relatable stories, science-backed insights, and three simple steps to break free from the procrastination trap. By the end of this episode, you’ll have actionable tips to reclaim your energy and get stuff done without the stress.What You’ll Learn in This Episode:Why procrastination feels like a quick fix but actually drains your energyHow mental clutter and stress impact your productivityThree simple steps to ove...2025-01-1412 minSmash the Crash026- Ditch the Resolution Shenanigans, Embrace Your True Self: A New Year's ApproachGrab your New Year Mini-Guide! 👇🏻https://melissahinman.myflodesk.com/nyminiguide** ditch the Resolutions, Embrace Your True Self**Forget the unrealistic New Year's resolutions. This episode focuses on setting intentions for 2025 that are authentic and sustainable. Learn how to prioritize self-care, embrace micro habits, and create a year of personal growth and fulfillment.Key Takeaways:Focus on How You Want to Feel: Shift your focus from achieving specific goals to cultivating desired feelings like joy, confidence, and peace.Embrace Micro Habits: Implement small, sustainable changes into your d...2024-12-3113 minSmash the Crash025- Embrace the Pause- Harnessing the Power of the Winter SolsticeEmbrace the power of the winter solstice to recharge, reflect, and prepare for a vibrant new year. Learn how to harness the energy of this season to boost your well-being and achieve your goals.Key Takeaways:Embrace the Pause: Use the winter solstice as an opportunity to slow down, rest, and recharge.Reflect and Renew: Take time to reflect on the past year and set intentions for the future.Prioritize Self-Care: Practice self-care activities like meditation, yoga, and spending time in nature to nourish your mind and body. 2024-12-1711 minSmash the Crash024- Beyond Physical Clutter: The Emotional Impact of a Cluttered Space with Sasia LileDecluttering Your Mind and Your Life: A Conversation with Sasia LileJoin Melissa Hinman as she chats with career therapist and decluttering coach Sasia Lile about the power of decluttering your physical and mental space. Learn how to overcome emotional barriers to decluttering and create a more peaceful and organized life.Key Takeaways:The Power of Somatic Decluttering: Understand how physical clutter can be connected to emotional and mental clutter.Breaking Down the Clutter: Learn practical tips for decluttering your space, one small step at a...2024-10-2823 minSmash the Crash023- Perimenopause & Productivity: Prioritizing Yourself in a Hectic WorldDiscover how to prioritize self-care, manage workload, and maintain balance during busy times. Learn practical tips for effective time management and staying productive without burning out.Key Takeaways:Prioritize Self-Care: Make time for rest, exercise, and healthy habits to prevent burnout and maintain optimal performance.Effective Time Management: Implement strategies like creating to-do lists, delegating tasks, and scheduling breaks to improve productivity.Flexibility is Key: Be adaptable and willing to adjust your plans as needed to maintain balance and avoid overwhelm. Grab your FREE Energy Tune-Up2024-10-0714 minSmash the CrashMini-Pause: The Art of Saying No: Self-Care Strategies for PerimenopauseNo matter what season of year it is; It's the season for you to set boundaries and take advantage of the power of saying "no."Learn how to navigate the social demands of summer while prioritizing self-care and managing perimenopausal symptoms.Key Takeaways:Prioritize Self-Care: Set boundaries and say no to activities that drain your energy, allowing you to focus on self-care and recharge.Plan Strategically: Balance social commitments with rest and relaxation to avoid burnout.Embrace the Power of...2024-09-3017 minSmash the Crash022- UTIs & Perimenopause: A Common ConnectionAre you aware that hormonal changes during perimenopause and menopause can significantly increase your risk of urinary tract infections (UTIs)? Urinary Tract Infections (UTIs): A Perimenopausal ChallengeLearn about the increased risk of UTIs during perimenopause and discover effective strategies for prevention and management.Key Takeaways:Understand the Risk: Understand why perimenopausal women are more susceptible to UTIs.Preventative Measures: Implement practical tips to reduce your risk of UTIs.Seek Medical Attention: Know when to consult a healthcare provider for UTI symptoms...2024-09-2310 minSmash the Crash021- Creating your Very OWN Perimenopause Vision StatementThe ultimate goal: To craft a statement that makes you feel energized, joyful, and excited about the future, whether you're just starting your perimenopause journey or have already transitioned through menopause. Join us and prioritize your health and well-being in the most meaningful way.Get ready to construct a personalized perimenopause vision statement that aligns seamlessly with your core values and life priorities. Thriving during this phase means engaging in activities that resonate deeply with your values and spending time in ways that bring you joy and inspiration. By answering essential questions about alignment with...2024-09-1515 minSmash the Crash020- Celebrating Milestones: Don't Wait until 60 to Start Building Your FutureCelebrate the 20th episode of Smash the Crash Podcast with Melissa as she reflects on her 20 year old self. This episode covers 20 insights that span from what she wishes her 20-year-old self knew to what she hopes for her 60-year-old self. Key Takeaways:The Power of Hindsight: Gain valuable insights from Melissa's reflections on her 20s and how they can help you navigate your own life stages.Building a Fulfilling Future: Discover strategies for setting goals, prioritizing self-care, and cultivating healthy relationships.Living in the Present: Embrace the i...2024-09-0816 minSmash the Crash019- How I use Magnesium to Support my Perimenopause JourneyUnlock the Power of Magnesium for Better Sleep & Overall Well-beingDiscover how magnesium can be a game-changer for perimenopausal women, helping to improve sleep quality, reduce anxiety, and support overall well-being.Today, I share my personal story about how magnesium, particularly magnesium glycinate, has revolutionized my sleep and helped me tackle mood swings and muscle cramps.Key Takeaways:Magnesium for Better Sleep: Learn how low REM can affect your long term health and how Magnesium can help.The Link Between Magnesium and Perimenopause...2024-09-0112 minSmash the Crash018- Perimenopause Micro-Habit Challenge 4: School Morning Stress ManagementStress-Proof Your School Mornings: A Perimenopause Micro Habit ChallengeKickstart your school year with less stress and more productivity. This episode offers practical tips and strategies to streamline your mornings and create a calmer, more enjoyable start to your day.Key Takeaways:Plan Ahead for Smooth MorningsMindful Movement MattersCreate a Supportive EnvironmentAmazon links to items mentioned in this episode (affiliate links)Over the door 5-days of outfits: https://amzn.to/3YX9HEwPeel-n-Stick Whiteboard: https://amzn...2024-08-2612 minSmash the Crash017- Perimenopause Micro-habit Challenge 3: Protein/BreakfastFuel Your Day with Protein: A Perimenopause Micro Habit ChallengeDiscover the power of protein and how incorporating it into your breakfast routine can transform your energy levels and overall well-being during peri/menopause.Key Takeaways:Protein Powerhouse: Learn about the essential role of protein in supporting muscle health, hormone balance, and weight management during perimenopause.Start Your Day Strong: Prioritize protein-rich breakfasts to fuel your body and mind for the day ahead.Small Steps, Big Results: Implement a protein-packed breakfast into your routine...2024-08-1814 minSmash the Crash016- Perimenopause Micro-Habit Challenge 2: 7,000 Steps to a Healthier YouStep Up Your Wellness: The Power of Walking for Perimenopausal WomenDiscover the transformative benefits of walking and how incorporating more steps into your daily routine can improve your physical and mental well-being during perimenopause.Key Takeaways:Walking for Wellness: Learn about the numerous health benefits of walking, including reduced risk of chronic diseases and improved mental clarity.Set a Step Goal: Aim for 7,000 steps per day to boost your energy and overall health.Make Walking a Habit: Incorporate walking into your daily routine...2024-08-1111 minSmash the Crash015- Perimenopause Micro-Habit Challenge 1: Sleep Your Way to a Better YOUEver feel like you're running on fumes? Imagine transforming that feeling into boundless energy—starting with one simple change. This week, we're launching our August micro topic series by tackling an often-overlooked pillar of health: sleep. Key Takeaways:Prioritize Sleep: Aim for 7-9 hours of sleep each night to boost your energy and overall well-being.Create a Relaxing Bedtime Routine: Establish a consistent bedtime routine to signal to your body that it's time to wind down.Small Steps, Big Impact: Start with on...2024-08-0408 minSmash the Crash014- Challenging and Changing your Core Beliefs with Sabrina TrobakHave you ever felt like you're just not good enough?Join Melissa Hinman as she chats with core beliefs and anxiety expert Sabrina Trobak about challenging and changing core beliefs, managing stress, and finding empowerment during perimenopause.Sabrina emphasizes the importance of stepping out of our comfort zones and facing anxiety head-on to build confidence and transform these limiting beliefs. As we explore planning and addressing "what if" scenarios, Sabrina highlights how these steps can significantly reduce anxiety and boost self-confidence.Key Takeaways:...2024-07-2824 minSmash the Crash013- Smash the Crash Re-Introduced! Perimenopause Support with Melissa HinmanJoin Melissa Hinman, a nurse, health coach, and perimenopausal mom, as she shares her story of overcoming overwhelm and creating a healthier, happier life.Key Takeaways:Micro-Habits Make a Big Difference: Small, sustainable changes can lead to significant improvements in your energy, mood, and overall well-being.Embrace Your Natural Beauty: Let your true colors shine through, whether it's your hair color or your personality.Perimenopause is a Journey, Not a Crash: Learn practical tips for managing stress, navigating career changes, and...2024-07-2110 minSmash the Crash012- Finding Grace: How We Treat Others and Ourselves in PerimenopauseFeeling burnt out and resentful? This episode is for you! We explore how to extend grace to yourself and others, especially during the emotional rollercoaster of perimenopause.Key Takeaways:The Power of Grace: Extend grace to yourself and others to create a ripple effect of calm and understanding.Healthy Coping Mechanisms: Learn 3 strategies to manage stress and negative emotions.Ditch the Negativity: Avoid getting stuck in drama, stress eating, or social media comparison traps. Grab your FREE Energy Tune-Uphttps://www.melissahinman.com/tuneup2024-07-1413 min