Biggest Small Things

In the final episode of my series on nutrition, I’m speaking with Caroll Lee about the joy of eating and using food as preventative medicine. Caroll is a certified health coach and founder of Provenance Meals. Each episode of this special series has provided me with at least one takeaway that I have carried over into my daily life. I hope it has been just as useful for you. Today, Caroll talks about her lifelong struggle with her diet. From a very young age, she suffered from stomach pains and it wasn’t until she first became pregnant and started to eat a more healthy diet that she began to correlate the diet with feeling better. After making that connection and wanting a career change, Caroll decided to go back to school to study nutrition. Show Highlights Packaged foods are becoming more refined and more processed.Unhealthy eating can lead to chronic inflammation, which can lead to many lifestyle diseases.Why you should cut out processed foods and eat whole foods instead.Grocery shopping tips for healthy eating: at grocery stores, shop along the perimeter where the real foods are and avoid the aisles.Examine why you are eating--are you actually hungry or just bored?You don’t have to focus entirely on calorie count, look at portion size.Try to keep your ratio to 80% real food, 20% processed/refined. “I don't mean to put pressure on people, but we have to start changing our lifestyle. We have to start changing what we eat because it really, really matters and it really matters to the people we love.” Caroll Lee Connect with Caroll Instagram @caroll.lee Instagram @provenancemeals Website https://www.provenancemeals.com Contact Renee: renee@reneemanning.com Instagram: @Biggest_small_things Subscribe: https://mailchi.mp/939b8210f2f2/bst *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

Today I’m talking nutrition with registered dietician Lauren Zimmerman. Lauren is the Director of Nutrition at Synchronicity, a recovery, and wellness center. At the center, Lauren offers cooking classes, gut reset programs, and gives plant-based nutritional talks. All to help her clients live their optimal life. From a young age, Lauren was interested in cooking as a way to give to others, which led her to become a dietician. She became interested in plant-based nutrition when she was working as a dietician with cardiac recovery patients. Through her research, she discovered the many heart benefits of a plant-based diet. One of the biggest takeaways from my conversation with Lauren was to view recipes as a template, you can make small tweaks to shake things up, but don’t have to be super creative. I hope as you listen, you gain useful insights as well. Show Highlights Embracing cooking allows you to focus on including more whole-food ingredients.If you want to experiment with plant-based nutrition, begin with one meal a day. Try new recipes with plant ingredients as substitutes.When traveling, stay hydrated, bring healthy snacks, and try local restaurants over chains.Better nutrition can lead to more stable energy levels, better mental clarity, and better sleep patterns. “I saw food as an expression and something to give to. I still see food as making something for others.” Lauren Zimmerman Connect with Lauren Email lauren@thesynclife.com Instagram @laurenz_rd Synchronicity https://thesynclife.com Contact Renee: renee@reneemanning.com Instagram: @Biggest_small_things Subscribe: https://mailchi.mp/939b8210f2f2/bst *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

Today, I am bringing you a conversation with my family on how we’ve been incorporating better nutrition into our household and daily routine. I believe it is beneficial to give children some level of ownership over their eating habits. In this episode, you will hear how we have been able to implement small changes within our household to eat healthier as a family. Some of the things we’ve been maneuvering include: my youngest daughter recently becoming vegetarian; my older daughter is working with a nutritionist to treat migraines, and my husband started eating better and incorporating healthy smoothies into our diet. We hope some of the changes we’ve implemented and share in this episode, inspire you to do the same. Show Highlights Eat more vegetables and plant-based proteins to boost your nutrition and build your immunity.Have at least five colors on your plate. This is a good measure of a balanced diet.ACAI bowls are a great go-to snack/meal.Why you should start your day with a good breakfast.Smoothie Secrets: use a good quality blender and recipe book, when ordering smoothies out, make sure to ask about added sweeteners or other additives. Get your children involved! Involve kids in planning, making, and cleaning up after meals.But wait,hear why I think you shouldn’t take kids grocery shopping. Resources: Connect with John Manning on LinkedIn Contact Renee: renee@reneemanning.com Instagram: @Biggest_small_things Subscribe: https://mailchi.mp/939b8210f2f2/bst *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

“You would die for your kids, but would you change for them?” That was a question once posed to Suzanne Carpenter, founder of CarpenterOne80, a company that focuses on equipping people with the tools they need to help them lose weight while living a lifestyle they love. That one question helped Suzanne acknowledge that she had a life-long eating disorder. Wanting to provide the best possible example to her daughters, she decided to confront the problem. On today’s show, I’m speaking with Suzanne about making peace with food, and how she turned her journey into a business to help others do the same. Suzanne became a certified nutritionist, and through Carpenter One80’s three distinct nutrition programs, she helps her clients learn their triggers, understand the basics of nutritional information, develop a maintainable lifestyle, and make their peace with food. Show Highlights Rectify your relationship with food and make peace with it.Know your triggers, allow others to know them, and help you through them.Fiber is good for your overall health. It’s good for your gut and gives you a full feelingCarbohydrates can build up in your system, too many can spill over to create fat.In the absence of excess carbs, your body will burn fat for fuelWhen looking at food labels: Carbs minus fiber = net carbs. “When you can understand just what foods to put in your body and why there becomes this beautiful balance, biology takes over, and the system sorts itself out.” Suzanne Carpenter Contact Suzanne: Email Suzanne suz@carpenterone80.com Website: https://carpenterone80.com Contact Renee: renee@reneemanning.com Instagram: @Biggest_small_things Subscribe: https://mailchi.mp/939b8210f2f2/bst *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

How can I be the most healthy? This question comes up often in conversations with friends, family, and clients. In my quest to answer this question and more, I am beginning a four-part series on nutrition. I am kicking things off with Dr. Stephanie Zgraggen. Dr. Stephanie was finishing her degree, working, studying for certification boards, preparing to buy a private practice, and planning a wedding. She began to feel the stresses of life and work weighing on her health. Unable to find a diagnosable problem, she relied on her training, did a deep dive into her health, and found she had several hormonal imbalances. Her year-long experience aided her ability to help other women with similar issues. Today, Dr. Stephanie is a trained chiropractor who owns a private practice that focuses on functional endocrinology, lifestyle modification, and whole food supplementation. My discussion with Dr. Stephanie has taught me the importance of reading labels and understanding nutrients, and I hope it helps you too. Show Highlights Functional medicine assesses the body for functionality. It looks at the grey area when there is no concrete medical diagnosis.When possible, buy from Farmers Markets or a CSA. They use fewer pesticides/chemicals, and they allow their crops to ripen longer on the vine.When buying vitamins, read the labels, and avoid synthetic ingredients.If unsure, start with a Multivitamin, fish oil, or Omega 3s.There are a lot of junk supplements/herbs on the market, find someone knowledgeable for help with brands and dosages. "We've seen research over time that if you take high doses of synthetic vitamins, it depletes other pieces of vitamins and minerals in the body." Dr. Stephanie Resources: Dr. Stephanie Zgraggen Website: https://drzgraggen.com Phone +1 843.214.2997 Contact Renee: renee@reneemanning.com Instagram: @Biggest_small_things Subscribe: https://mailchi.mp/939b8210f2f2/bst *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

Reflection is good for the soul, especially in today’s world. In this episode, I take some time to reflect on the lessons I’ve learned from past podcast guests. Because each guest has been impactful on my personal growth. I hope as you re-listen to some of the interviews, or listen to them for the first time, you will be as inspired too. Show Highlights The ever important lesson to live with intention was shared by Joan Mara, Brian Brault, Stacie Barber.Julie Tassy and Emily Cassel stressed the importance of, “Going with your gut.” Eli Dent, Miranda Barrett, and Krista Moore taught me to keep learning and evolving. Kiri Masters and Monica Barnet shared the importance of not letting setbacks hold you back. And finally, I learned the value of not beating yourself up and giving yourself some grace; from Rob Jordan, Katty Douraghy, and Dana Marxer. Resources: Episode 3 featuring Joan Mara Episode 4 featuring Kiri Masters Episode 5 featuring Brian Brault Episode 7 featuring Krista Moore Episode 8 featuring Katty Douraghy Episode 9 featuring Eli Dent Episode 12 featuring Monica Barnet Episode 14 featuring Emily Cassel Episode 17 featuring Julie Tassy Episode 19 featuring Rob Jordan Episode 20 featuring Dana Marxer Episode 27 featuring Miranda Barrett Episode 28 featuring Stacie Barber Contact Renee: renee@reneemanning.com Instagram: @Biggest_small_things Subscribe: https://mailchi.mp/939b8210f2f2/bst *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

When I look good, I feel good. Right now there's a lot going on outside my control. A lot. So, I have decided to focus my energy on something that always makes me smile. Fashion! In fact--this week there will be a bonus episode of the podcast dedicated to my top 5 picks for spring. Wear now--feel great and impress your family!--and wear later--feel great and impress everyone else! Spring Top 5 Sporty Sandals -- This season, I am trying Tevas (or something similar). For the last couple years I have worn my plastic Birkenstocks, which I still love! Both are great because they are waterproof, stay in place and last longer than a one-season (or shorter) pair of plastic flip-flops. One-Piece Swimsuit -- After years of mix-n-match bikini/tankini summers, I am going for a black one-piece! Easy to wear with shorts to bike to the pool or with a coverup to provide a little more tummy coverage. Plus, what's more classic than a black mallot? I'm looking at Prana, Athleta and Everything But Water. Cover-up/Dress (with build-in shelf-bra) -- I am going for a black, midi-length from Prana that will work either as a cover-up for a pool party or as an actual dress, with jewelry and shoes. Always easy to add a jean jacket (cape-style) to wear in the super cold AC. Bright Earrings -- I love adding color in my accessories--to jazz up all my black. Earrings are fun, too, especially since we're all on video so much! I ordered these from The Slip, one of my favorite shops in Mount Pleasant, SC. Subtle (yet fun!) Necklace-- After taking stock of my jewelry, I have lots of big, bold necklaces but nothing fun that's not too stuffy. (I'm not ready to wear my pearls for every-day!) I ordered this Evil Eye pendant (you know I love evil eyes) from Beckett Boutique, another Charleston, SC favorite--my runner up was the from Kendra Scott. Another "wear now for the video calls" accessory that will be fun all spring long--at home or out and about. Bonus Item! I am also looking at jeans--I want a high-rise, wide leg or flare. Something that's not super skinny, which I already have, but still wearable with flats/sandals. Looking at Mother, Madewell and J. Crew. (Note--I am not an influencer and I don't get paid if you buy anything. I do highlight some small businesses that could use our love right now. My intention is to provide fun ideas and fashion finds that work for my "mom/work-from-home" lifestyle. Plus, I need some escapism from all the bad news--thought you might, too.) Contact: renee@reneemanning.com Instagram @biggest_small_things biggestsmallthings.com *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

Today we are talking about building a life or career around doing what you love. I’m talking with Carmen Marshall, a business mentor and lifestyle coach with 20 years experience. Carmen founded Soul Craft, a company with products and online instruction designed to help you create the modern-spirited lifestyle you’ll love to live. Carmen shares with us the story of working a job she didn’t like to save enough money to build her own company. A financial crash that erased much of that hard work made her realize the futility of putting off for tomorrow and the importance of living a life you love. That realization has helped her create and grow her company while living and traveling the world with a little dance thrown in to make her life all that much better. I enjoyed my talk with Carmen, she helped me see a few new ideas for me to explore, and I hope she will be equally inspiring to you. Show Highlights Build your life or career around what you love. That’s how you will find enthusiasm.Loving what you do helps you survive the inevitable ups and downs.Listen to your intuition; it’s your body’s way of telling you the right course of action.Don’t be afraid to change your mind.Be willing to go against the grain to accomplish your dreams.Schedule time to do things you enjoy.Stress will find a way out, look for productive ways to release it, or it will come out in unexpected ways. “I always teach my clients: look back before you look forward. Celebrate before you set your goals for the new year.” Carmen Marshall How To Connect With Carmen: www.CarmenMarshall.com IG @carmen_marshall FB www.facebook.com/CarmenMarshallEntrepreneur Contact Renee: renee@reneemanning.com Instagram: @Biggest_small_things Subscribe: https://mailchi.mp/939b8210f2f2/bst *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

Today, I am going to share a three-step process to help you create an empowered mindset during this time of heightened anxiety and fear. Yes, we're going to talk about the Novel Coronavirus. And, we're going to talk about how we're feeling. This episode speaks to the mental health aspect of dealing with any stressful situation and provides a process that we can follow to move toward a more positive mindset. I want to provide this process, and I hope that you can take it and plug into it whatever is bothering, challenging, or irritating you and help you to find your way forward. We've got challenges, we've got fears, and we've got anxiety. But we also have opportunity and hope. It's all normal. We need to trust ourselves to know that we have what we need inside ourselves. Show Highlights The mindset predicts the exact outcome experienced.Being in a decisive and empowered mindset takes us out of being reactionary and into being proactive. The process of creating a positive mindset and the power of reframingHow to get clear on your real stress point(s)Designing steps toward a thoughtful solution The Power of TED by David Emerald: https://amzn.to/2Jb0rV3 Contact Renee: renee@reneemanning.com Instagram: @Biggest_small_things Subscribe: https://mailchi.mp/939b8210f2f2/bst *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

This week we are talking about why the power of building a supportive and trusting environment and honoring yourself is essential in today's world. My guests are Dr. Kaitlyn Carroll, a pediatric and prenatal chiropractor, who owns and operates a corrective chiropractic office with her husband. And, Stacie Barber, a transformational life and wellness coach, who also runs a mindful body studio with her husband. They each share a story from their life that helped them grow into the wonderful women they are now. Their stories are different, but their lessons are similar: we must be willing to accept and trust ourselves for who we are and allow our struggles to help us grow. I hope we can all learn to honor ourselves a little more. Show Highlights Don't hit rock bottom before you reach out for help.Give yourself the same grace and compassion; you offer to others.Fill your life with things that are meaningful to you. Sometimes you have to trust your instincts, make the significant changes to become who you are meant to be.Why it is vital to build a reliable support group "The beautiful, spectacular part of being a human being is that we all have intuition guiding us at any moment." Stacie Barber "The thing I would tell my younger self and anybody else out there starting a business is that it's hard to do it all on your own, but to have resources, you will go a long way." Kaitlyn Carroll Resources: Stacie Barber Coaching Dr. Kaitlyn Carroll, Corrective Chiropractic Untamed by Glennon Doyle Contact Renee: renee@reneemanning.com Instagram: @Biggest_small_things Subscribe: https://mailchi.mp/939b8210f2f2/bst *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

Have you struggled with finding your personal Why? Are you aware of how your Why leads to clarity and direction when you’re finding your path? Today I’m talking to one of my best friends, Miranda Barrett, Vice President of Membership Growth and Retention at the Community Company. The Community Company builds and manages communities for business leaders. Miranda was fortunate to work with Life Coach Jamie Douraghy on finding her WHY. As someone who also worked with Jamie, I can attest to the importance of finding your why, and how it leads to clarity and direction when finding your path. Miranda and I worked together for many years and became friends as we traveled the world together. We both made career changes around the same time and she’s here today to share how she went from a full-time executive to a full-time consultant and back to a full-time executive. Miranda also shares her story of hiking the Sierra Nevada trail—being totally present in the experience and how this experience allowed her to shut off her brain for a few days. Show Highlights It’s important to assess where you are in your current role and if your required needs being met.Sometimes the best way to grow is to leave a situation.Making career changes often leads to home, life, and financial changes.If you are thinking of making life changes you need to ask yourself WHY. “I think to anyone who may be in a situation thinking about going, first, understand that you can. You're not an indentured servant. You have to be smart about it financially. Digging down to what the root of the problem is, is so important.” Miranda Barrett, Community Company Resources: Find Miranda on LinkedIn Find Jamie Douraghy on LinkedIn Find Andy Bailey on LinkedIn Mama Story Book Contact Renee: renee@reneemanning.com Instagram: @Biggest_small_things Subscribe: https://mailchi.mp/939b8210f2f2/bst *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

In today’s episode, I have the pleasure of talking with Dr. Edward O’Bryan. Dr. O’Bryan is the Chief Medical Officer for Business Health at the Medical University of South Carolina and is the Co-Founder and Chief Medical Officer of One World Health. He spends his days saving lives so I was truly honored he took the time to share his story with me. For those who don’t know, One World Health has built hospitals and clinics in Uganda, Nicaragua, Costa Rica, and are now expanding into Honduras. They serve over 150,000 patients annually through the service and dedication of medical and non-medical volunteers. The needs of each country are different. Whether it’s a rural clinic or a full hospital, One World Health tries to answer the needs of the community. A mission trip to Nicaragua 20 years ago was an eye-opening experience for Dr. O’Bryan, he saw the need for long-term sustainable medical solutions. He found Matt Alexander, and they partnered to work to make this daunting idea a reality. They had many opportunities which led them to begin their mission in Uganda. Even though they found the initial response overwhelming, it encouraged them to keep working toward their goal. Listening to the stories of the people they’ve helped and the work this organization does is amazing and has inspired me to think about going on a mission trip myself. Take the time to learn about them, you won’t regret it. Show Highlights A lesson Dr. O’Bryan learned early on, in order to ensure dreams come true, find someone to share them with.Don’t be discouraged by the doors which close. Make the effort to watch for the opportunities which open.A reminder: walk forward and make as big of an impact as you can.Recognizing the different levels of health need around the world.The story of how a neonatal hospital was built in Uganda. “If everybody does the best they can, a lot of good things are going to happen.” Dr. Edward O’Bryan. Resources: Biggest Small Things 2020 Retreats Dr. O'Bryan on LinkedIn OneWorld Health Contact Renee: renee@reneemanning.com Instagram: @Biggest_small_things Subscribe: https://mailchi.mp/939b8210f2f2/bst *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

This week I have the pleasure of sharing my conversation with Marcie Anderson, an author, healer, and meditation teacher. Marcie’s daughter Adi also joins us. Together we have a discussion on using the elements of nature to help achieve balance. You will hear about how at the age of seven, Marcie was with her older brother at the moment he died of Leukemia. This was a life-altering experience which left her with many questions. Years later it led her to India where she spent ten years studying with a spiritual teacher learning mediation. During the second half of our conversation, we discuss Marcie’s book, Are We There Yet? Each chapter of the book explains nature’s five elements: earth, fire, sky, water, air, and how these relate to who we are. Marcie explains with the help of meditation you can use the elements to keep yourself in balance. As you can gather from the discussion, the Fire Element chapter really hit home for me and the one I was most drawn toward. I hope after listening to our conversation or reading Marcie’s book you can also find your elemental balance. As Marcie explained, meditation is the best medication because it allows you to dive deep within yourself to the core of who you are. Show Highlights All about theEarthelement and how it is our body, our bones, and our flesh.We learn about theFireelement and how it represents our passion and temperament.TheSkyelement and how it is all around us.TheWaterelement is the liquid of our body, our blood, and our tears.TheAirelement symbolizes our breath and our consciousness.When one element is out of balance find the counter element to level yourself out. “You have to honor yourself, you see, because if you don't honor yourself, you're not honoring your five elements, not honoring yourself or your heart or soul. And all of those are together in one.” Marcie Anderson Resources: Biggest Small Things 2020 Retreats Marcie Anderson on LinkedIn Check out Marcie’s book: Are We There Yet? Enlightenment for Busy People Contact Renee: renee@reneemanning.com Instagram: @Biggest_small_things Subscribe: https://mailchi.mp/939b8210f2f2/bst *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

Today I conclude my conversation with Australian entrepreneur, David Bartholomeusz. In part one, David shared stories from his youth to illustrate how you can find a quiet place outside of meditation when you are able to find it within meditation. In today’s conversation, we delve a little more into being able to find that quiet place as we discuss the concept of flow. Flow is a state of consciousness in which people can experience more enjoyment and creativity. David talks about how he primarily finds his flow when he is working on a task that requires complete focus. He says that he can go into an almost trance-like state when he is in flow and coming out of it is like waking up in the morning. Additionally, you will hear my conversation with psychologist Marisa Nava, about emotional triggers. I shared how I was embarrassed by a reaction I had to an emotional trigger. When I discussed it with Marisa she assured me that my reaction was common and boy, was it reaffirming to hear. She also expressed the importance of practicing relaxation techniques like yoga or meditation, so that when negative things do come up our reactions aren’t so big. I hope you enjoyed listening to my conversation with David. A key takeaway from my talk with him, and also with Dr. Nava, was that we need to recognize we are going to experience emotional triggers in our lives. By slowing down and recognizing the triggers, we can better manage our reactions to them. Show Highlights Give yourself grace when you have a negative reaction to emotional triggers.Negative reactions aren’t shameful, the goal is to better manage them, not deny them.Accept the nature of your humanity. Guided meditation at 29:25 in the episode. Resources: "If you just sit and observe, you will see how restless your mind is. If you try to calm it, it only makes it worse, but over time it does calm, and when it does, there's room to hear more subtle things--that's when your intuition starts to blossom and you start to see things more clearly and be in the present more. Your mind just slows down, and you see a tremendous expanse in the moment. You see so much more than you could see before." – Steve Jobs 12 Science-Based Benefits of Meditation: 12-benefits-of-meditation David Bartholomeusz Marisa Nava, Ph.D., Licensed Clinical Psychologist Flow: The Psychology of Optimal Experience, Mihaly Csikszentmihalyi Contact Renee: renee@reneemanning.com Instagram: @Biggest_small_things Subscribe: https://mailchi.mp/939b8210f2f2/bst *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

Today’s episode is part one of my conversation with David Bartholomeusz of Entrepreneurs' Organization. David is a serial entrepreneur known for his explorations in behavioral economics and applied evolutionary psychology. He has a particular interest in habitat systems and the organic growth of communities. Today we explore some unconventional and conventional ways of finding your quiet voice. David uses a story from his youth to illustrate how he found his quiet place and how that helps him be better prepared for challenges in his life. Growing up in a small town in Australia, he believed his only path to a future would be through the military. After attending cadet school, an Academy Psychologist worked to convince him otherwise. Angry and discouraged, David had to allow the quiet in, in order to accept that the psychologist was correct and that the university path was the correct one. Through this experience, David learned that it’s in these challenging times, the quiet you find can help you the most. One key takeaway from this conversation was that meditation can then help you transcend into finding a quiet space when you're out of meditation too. That is, assuming you’re open to accepting it. Be sure to check back in a couple of weeks for part two of my conversation with David. Show Highlights Advice doesn’t always come from who you expect, oftentimes non-traditional teachers can help you along your pathYou learn more when you surround yourself with people who disagree with youLearning how meditation can help you find your quiet place Guided meditation on finding your quiet voice can be found at 36:20 into the episode. Resources: "If you just sit and observe, you will see how restless your mind is. If you try to calm it, it only makes it worse, but over time it does calm, and when it does, there's room to hear more subtle things--that's when your intuition starts to blossom and you start to see things more clearly and be in the present more. Your mind just slows down, and you see a tremendous expanse in the moment. You see so much more than you could see before." – Steve Jobs 12 Science-Based Benefits of Meditation: 12-benefits-of-meditation David Bartholomeusz Marisa Nava, Ph.D., Licensed Clinical Psychologist Flow: The Psychology of Optimal Experience, Mihaly Csikszentmihalyi Contact Renee: renee@reneemanning.com Instagram: @Biggest_small_things Subscribe: https://mailchi.mp/939b8210f2f2/bst *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

In this episode, I will share my EASY goal setting method to help you see the value of setting your own goals. And, no, setting goals isn’t easy but there are four things to keep in mind in order to make your goals something which will be lasting and fulfilling. What is your relationship with goals? My relationships with goals used to be 100% corporate. They were set by those above me and I was tasked with accomplishing them while I had very little control over them. I could see—and appreciate—their necessity but since I had no ownership of them, I had very little excitement about these goals. If this is your primary relationship with goals it can be difficult to see their use in your personal life. About five years ago my relationship with goals shifted. At the end of every year, my husband would sit and go through his list of goals (he actually typed a list of goals) and marked his progress. One year I finally stopped rolling my eyes and I sat down to review his list with him. Even if he didn’t always make it to the end-goal he would give himself credit for getting closer. And, this acknowledgement of his achievements is what helped me begin to see the value of what he was doing. He didn’t get discouraged or ashamed of not making his goal. He recognized his growth and gave himself room for more. I decided I wanted in on these feelings of accomplishment. I want to give him a big Thank You for helping me get into a better goal-setting mindset and for helping me recognize there are goals I want to do. I hope this episode does the same for you. Show Highlights Enjoyable:What your goals should be.Authentic:How authenticity is important when creating goals you want to accomplish, not things others say youshouldaccomplish.Strategic:Why goals should be more than day-to-day To-Dos that are necessities of daily life.Yearlong:Make setting your goals an on-going practice. If it can be done tomorrow, it’s a To-Do, not a goal. Goals aren’t just moving from bad to good; they can be good to great.Goal setting reinforces our “why.” “It's the dawn of a new decade. Let's think BIG. Let's DARE to be bold. Let's dare to PUSH ourselves and really, really connect.” Renee Manning Contact Renee: renee@reneemanning.com Instagram: @Biggest_small_things Subscribe: https://mailchi.mp/939b8210f2f2/bst *** EPISODE CREDITS: If you like this podcast and are thinking of creating your own, consider talking to my producer, Danny Ozment. He helps thought leaders, influencers, executives, HR professionals, recruiters, lawyers, realtors, bloggers, coaches, and authors create, launch, and produce podcasts that grow their business and impact the world. Find out more at https://emeraldcitypro.com

Sean and Katie McLaughlin, my brother and sister-in-law, join me on this episode to help me demonstrate the Wheel of Balance in action. Sean and Katie are parents to two precious children. They each maintain busy lives—both inside and outside of the home and I am extremely grateful to them for agreeing to participate. I must admit, I was nervous working with a couple, relatives, no less. I’m so glad I pushed through my apprehension because we ended up having an insightful conversation. So, what is the Wheel of Balance? The Wheel of Balance, or Wheel of Life, was first developed in the 1960s as a popular visual tool used in coaching to help clients quickly understand how balanced or fulfilled their life is in this moment. The purpose of the tool—typically set up as a worksheet—is to help with self-reflection and to help achieve better communication with others in your life. The Wheel of Balance is broken into a pie-chart, dividing your life into the eight most important pieces. From there you can examine and rate your satisfaction with each sector of your life. This is a tool that I have used both in my personal life and in group coaching situations. The main takeaway from today’s discussion is how to gain insights for where you are in your life and where your partner is in theirs. This knowledge aids in helping both of you set goals for where you want to be. You can use your satisfaction levels as a baseline and then revisit them to measure your growth. Show Highlights Life and work are not a 50/50 split; work on life-balance rather than work-life balance.Having and recognizing your shortcomings is not shameful, however, you must be willing to work on them.Assumptions can lead to misunderstandings. You must define what you want and what you expect from others or from your partner.The energy level you put in doesn’t always match the results you expect. Acceptance is the magic word.Take from your strengths and use them to build on your weaknesses. “The definition of insanity is doing the same thing over and over again, but expecting different results.” Albert Einstein “I can only say I can do better so many times. But if I’m not doing better, there comes a point where the words become hollow.” Sean Resources: The Complete Guide to the Wheel of Life The Wheel of Life Bonus Content: Subscribe to receive the Wheel of Balance Worksheet Contact Renee: renee@reneemanning.com Instagram: @Biggest_small_things Subscribe: https://mailchi.mp/939b8210f2f2/bst

On this week’s episode I am joined by Dana Marxer, CEO and Founder of Gen5, a strategic marketing firm that focuses on accelerating growth for emerging B2B companies. Dana has led marketing and product management teams for almost 20 years. She's created thought leadership concepts and visionary marketing strategies for companies across a variety of industries leading to significant revenue growth, public offerings, and acquisitions. I admire Dana’s ambition and her commitment to family and business, which is one of the many reasons I am elated to have her as a guest. She’s one intelligent and inspiring woman. She earned a Bachelor of Arts in Engineering and Economics and Bachelor of Science in Electrical Engineering from Dartmouth College plus has a Master’s Degree in Electrical Engineering from Johns Hopkins University along with an MBA, with a concentration in Finance and Entrepreneurship from the University of Maryland. She is a devoted mother to five boys who are her greatest inspirations. By the end of this episode you will understand and appreciate the depths of her devotion to the millionth degree Our conversation delivers so many takeaways it is challenging to single-out only one to highlight here. Her insight is powerful and resonant in so many aspects of my life—be it with my business or in the past when I was working on something important or passion related. I believe the idea to start and keep going is an awesome reminder—a lesson many can do well to remember. I also got enormous value from her reminder that patience is a virtue. Rome wasn't built in a day, after all. I want to pay tribute to Dana for showing tremendous courage when she freely shared about her struggles with domestic abuse. She is positive about the outcomes and opportunities we have to make to have a better life. This episode is extremely inspiring—and a little bit heartbreaking. I really hope you enjoy it. Show Highlights Using family as a motivation and inspiration for doing things you would never have thought of doing—including opening a business.Letting things go and watching them unfold. “It's not until I'm reflecting later that I realized when I've been successful, it's when I have let go.”Not believing in coincidence but in working as hard as you should. Surviving domestic abuse—reflecting on this difficult time in her life and in her sons’ lives then ultimately rising from the ashes.If you want to start a successful company, start one and don't stop. Keep experimenting. Keep trying different things.Keep going. “This is something one of my clients told me several years ago, ‘Dana, here's how you create a great business. You get started and you don't stop. That's how you do it.’” ~Dana Marxer Resources: “We can all learn how to love better. Through One Love educational programs we empower young people to understand the basics of healthy and unhealthy love before relationships become dangerous and abusive, and like Dana said, raise our hands for help.” Katie Hood, CEO of One Love Foundation For more, reference the One Love resources page: https://www.joinonelove.org/get-help/#real-time The National Domestic Abuse Hotline, a 24-hour confidential service for survivors, victims and those affected by domestic violence, intimate partner violence and relationship abuse.: https://www.thehotline.org Contact Dana: Website: https://gen-5.com/leadership LinkedIn: https://www.linkedin.com/in/danamarxer/ dana@gen-5.com Contact Renee: renee@reneemanning.com Instagram: @Biggest_small_things Subscribe: https://mailchi.mp/939b8210f2f2/bst

This week my featured guest is Rob Jordan, CEO and Founder of Idealist Consulting, a Salesforce and Marketing Automation firm. Rob left his job at a global consulting firm in 1998 to join the Peace Corps. His decision would lead to a lifelong commitment to ethical business and a graduate degree in International Issues and Conflict Resolution. From his time as a Peace Corps volunteer, Rob developed a vision for a better way of doing business. This led him to founding Idealist Consulting, with the goal to bridge the technological chasm between nonprofits and the corporate sector. Rob is also a published author, speaker and lifelong traveler. In this episode we explore overcoming mental obstacles and learning to live in the moment. As well as being willing to define the low moments and finding the strength to come back from them. We also explore the topic of rebirth from both a business and personal perspective. One of my favorite takeaways was this idea of what “muscle” do you want to work out and grow? My first reaction was all of them. I want to work out all the muscles and do all the things. Then I immediately became exhausted. I needed to slow my roll. The muscle that I've decided I am going to work out is welcoming abundance into my life by not holding to a scarcity mindset. The goodness, the positivity, the abundance, is out there and I'm just going to work on letting that in. Show Highlights Understanding and transitioning away from martyr syndromeThe metaphors we choose to define a scenario we're in are hugely importantDefining highs and lows of life and coming back from a “breakdown moment”Learning to celebrate the “muscle” that is the strongest and sculpting the kind of person you want to becomeAsking for help and welcoming it, and the rebirth of Rob’s approach to his companyThe notion of worrying, getting warning signals when we are looking at the world through a lens that might be unhealthy The importance of taking a moment and thinking about how you are perceiving a situation “What muscle do you want to work out? Because as we get older, the muscles that we don't work out, die first. What's left is the sculpture of how we've applied ourselves.” Rob Jordan Bonus Content: Download The “Don’t Worry” Flowchart Contact Rob Jordan: https://idealistconsulting.com/ Contact Renee: renee@reneemanning.com Instagram: @Biggest_small_things Subscribe: https://mailchi.mp/939b8210f2f2/bst

When it comes to the holiday season, it’s not uncommon to have a lot of extra responsibilities added to our already overflowing plate. There are extra parties to attend, extra tasks to complete, extra decorating to do and extra family events to navigate. Everything we have in our busy schedules is multiplied. And yes, it feels totally overwhelming. Here’s the thing, there are always going to be unexpected things that come up. So when things are already super full, those extras on top of the extras can push us over the edge. There are ways to ease the overwhelm and help manage the stress of the holiday season, and that is the topic of this special holiday bonus episode of the show. Today, I'm going to share my system for mindful scheduling. My system will help you determine what you should do, what you should delegate and what you should delete. Using my scheduling system will allow you to go about the holiday season a little bit more mindfully. But what about the stress? Well, in this episode I will also share two of the best science-backed strategies for keeping holiday stress under control. The best part of all, these tools can be used at any time of the year. So, whenever life if throwing you curveballs, or things are getting a little too hectic, just go back to the methods mentioned in this episode and move forward with grace and strength. Show Highlights My system for mindful scheduling: Do, Delegate, and DeleteThe importance of writing out all your tasksAcknowledging that it's important to recognize the why behind the activityCommit to exercise, no seriously, this is a science-backed strategy for combating stressWhy creating or continuing your gratitude practice will also help you feel stress-free Contact Renee: renee@reneemanning.com Instagram: @Biggest_small_things Subscribe: https://mailchi.mp/939b8210f2f2/bst