M Well

This Episode is full of take homes! We hear from the Founders of Wonder Cow Rob and Erica Diepersloot. We talk about: You can find WonderCow Website Here You can find WonderCow Instagram Here ‌ !Reminder - every month we do a giveaway! To be entered you just have to leave a review for the podcast or share to your Instagram story for a chance to win a box of our favorite books & journals. Thank you so much, and I'm happy were here together! I would greatly appreciate if you could hit the plus or follow button or share with a friend. you can find me Ashley on instagram at @‌byashleymachado or at the website www.ashleymachado.com and the M Well Consulting Firm on instagram @‌mwellconsulting or website www.m-well.org M Well is a consulting firm built for the food and ag space. M Well offers trainings on topics like mental health, anxiety, communication, relationship, leadership and so much more. M Well also offers small business and corporate wellness plans to help your business grow to the next level. This is not a medical podcast and does not constitute medical or psychological advice. Always seek the advice of your physician or mental health professional. This episode is brought to you by 5 Minute Journals. Get your own 5 Minute Journal here and use code MWELL10 to get 10 percent off.

During this Episode you're going learn how embracing imperfection can propel you forward in life and business and you'll walk away with 3 ways to embrace the imperfection. 3 books that I recommend to people who struggle with perfectionism: Gifts of Imperfection - Brene Brown The Imposter Cure - Dr Jessamy Hibberd The Anxious Perfectionist: How to Manage Perfectionist Driven Anxiety Using Acceptance and Commitment Therapy - Clarissa W Ong Phd & Michael Twohig Phd This episode is the third in a series of episodes planned that build on top of each other to get you ready and in the right mind set for the new year. 1. Vision Boarding 2. Goal Setting 3. Letting Go of Perfection 4. Habits 5. Time Management 6. Motivation Each week will leave you with some homework to try before the episode the following week. If you want a episode user guide you can sign up for the newsletter here !Reminder - every month we do a giveaway! To be entered you just have to leave a review for the podcast or share to your Instagram story for a chance to win a box of our favorite books & journals. Thank you so much, and I'm happy were here together! I would greatly appreciate if you could hit the plus or follow button or share with a friend. you can find me Ashley on instagram at @‌byashleymachado or atAshley Machado ‌and the M Well Consulting Firm at @‌mwellconsulting ‌Org.com ‌M Well is a consulting firm built for the food and ag space. M Well offers trainings on topics like mental health, anxiety, communication, relationship, leadership and so much more. M Well also offers small business and corporate wellness plans to help your business grow to the next level. This is not a medical podcast and does not constitute medical or psychological advice. Always seek the advice of your physician or mental health professional. This episode is brought to you by 5 Minute Journals. Get your own 5 Minute Journal here and use code MWELL10 to get 10 percent off.

In this episode I walk you through the goal setting method that some of the biggest companies in the world use called the OKR Method. We talk about why the OKR goal setting method is more effective and different the other goal setting methods. I walk you through how to put together your own goal setting method This episode is the second in a series of episodes planned that build on top of each other to get you ready and in the right mind set for the new year. Each week will leave you with some homework to try before the episode the following week. If you want a episode user guide you can sign up for the newsletter here !Reminder - every month we do a giveaway! To be entered you just have to leave a review for the podcast or share to your Instagram story for a chance to win a box of our favorite books & journals. Thank you so much, and Im happy were here together! I would greatly appreciate if you could hit the plus or follow button or share with a friend. You can find me Ashley on instagram at @‌byashleymachado or at Ashley Machado.com and the M Well Consulting Firm at @‌mwellconsulting M Well is a consulting firm built for the food and ag space. M Well offers trainings on topics like mental health, anxiety, communication, relationship, leadership and so much more. M Well also offers small business and corporate wellness plans to help your business grow to the next level. This is not a medical podcast and does not constitute medical or psychological advice. Always seek the advice of your physician or mental health professional. This episode is brought to you by 5 Minute Journals. Get your own 5 Minute Journal here and use code MWELL10 to get 10 percent off.

In this Episode we go over - Over the next 6 weeks I have a series of episodes planned that build on top of each other to get you ready and in the right mind set for the new year. 1. Vision Boarding 2. Goal Setting 3. Letting Go of Perfection 4. Habits 5. Time Management 6. Motivation Each week will leave you with some homework to try before the episode the following week. If you want a episode user guide you can sign up for the newsletter here Reminder - every month we do a giveaway! To be entered you just have to leave a review for the podcast or share to your Instagram story for a chance to win a box of our favorite books & journals. Thank you so much, and Im happy were here together! I would greatly appreciate if you could hit the plus or follow button or share with a friend. you can find me Ashley on instagram at @‌byashleymachado or at Ashley Machado.com and the M Well Consulting Firm at @‌mwellconsulting M Well is a consulting firm built for the food and ag space. M Well offers trainings on topics like mental health, anxiety, communication, relationship, leadership and so much more. M Well also offers small business and corporate wellness plans to help your business grow to the next level. This is not a medical podcast and does not constitute medical or psychological advice. Always seek the advice of your physician or mental health professional. This episode is brought to you by 5 Minute Journals. Get your own 5 Minute Journal here and use code MWELL10 to get 10 percent off.

We’ve been getting a couple of parenting questions lately. We don't feel like we’re parenting experts by any means and are learning new things about how we want to parent every day. We spend time answering the following questions - Favorite thing about being parent? what it means to be a parent? Favorite Memory since you became a parent? How do you get your kids to listen? End with a parenting quote ? Best Parenting tool? RESOURCES MENTIONED: Dr Becky toddlers - 11 years old Dr Lisa Damour focuses on older kids and teens REMINDER: Every month we do a giveaway! To be entered you just have to leave a review for the podcast or share to your Instagram story for a chance to win a box of our favorite books & journals. Thank you so much, and I'm happy were here together! I would greatly appreciate if you could hit the plus or follow button or share with a friend. CONNECT: Ashley on instagram at @‌byashleymachado or www.ashleymachado.com M Well Consulting Firm at @‌mwellconsulting / www.m-well.org ‌ M well is a consulting firm built for the food and ag space. M well offers trainings on topics like mental health, anxiety, communication, relationship, leadership and so much more. M Well also offers small business and corporate wellness plans to help your business grow to the next level. This is not a medical podcast and does not constitute medical or psychological advice. Always seek the advice of your physician or mental health professional. This episode is brought to you by 5 Minute Journals. Get your own 5 Minute Journal here and use code MWELL10 to get 10 percent off.

With the hustle bustle of school and activities we can often find ourselves talking but not connecting. In this episode we talk about the “Magic Moments Mountain Moments” exercise that we do every night at dinner time. This exercise helps us to keep learning about each other, what each other likes and dislikes, and about each others day to day. At the end we do the Q&A with M&A segment Reminder - every month we do a giveaway! To be entered you just have to leave a review for the podcast or share to your Instagram story for a chance to win a box of our favorite books & journals. Thank you so much, and Im happy were here together! I would greatly appreciate if you could hit the plus or follow button or share with a friend. you can find me Ashley on instagram at @‌byashleymachado or at Ashley Machado and the M Well Consulting Firm at @‌mwellconsulting Org.com M well is a consulting firm built for the food and ag space. M well offers trainings on topics like mental health, anxiety, communication, relationship, leadership and so much more. M Well also offers small business and corporate wellness plans to help your business grow to the next level. This is not a medical podcast and does not constitute medical or psychological advice. Always seek the advice of your physician or mental health professional. This episode is brought to you by 5 Minute Journals. Get your own 5 Minute Journal here and use code MWELL10 to get 10 percent off.

There a lot going on in the holiday season and it can sometimes bring a lot of pressure. Often times we can end up living and doing things because of what other people want. Rather than pausing and taking the the time to ask, “Is this what I actually want?” In this episode we do an exercise that is going to help you process and understand traditions you want to start and how you want to spend your time I then talk about how doing this exercise has positively impacted my family and our holidays. Tag me so I can share in the bliss with you! You can tag by ashleymachado or mwellconsulting ‌Reminder - every month we do a giveaway! To be entered you just have to leave a review for the podcast or share to your Instagram story for a chance to win a box of our favorite books & journals. M well is a consulting firm built for the food and ag space. M well offers trainings on topics like mental health, anxiety, communication, relationship, leadership and so much more. M Well also offers small business and corporate wellness plans to help your business grow to the next level. This is not a medical podcast and does not constitute medical or psychological advice. Always seek the advice of your physician or mental health professional. This episode is brought to you by Wonder Cow colostrum. I have loved adding this to my morning routine and especially loved how it's improving my immune system. Use code Ashley10 to save you money as you improve your immune health. https://wondercow.com/ This episode is brought to you by 5 Minute Journals. Get your own 5 Minute Journal here and use code MWELL10 to get 10 percent off.

Today we answered a listener question around gift giving. First - we share the way Manny and I share gift ideas with each other so that were both still surprised.. in a good way. Second - we talk about setting expectations around gift giving. Third - I asked listeners to write in with funny gifts they’ve been given. Make sure you listen all the way to the end for the breathing exercise You can find : Ashley on instagram at @‌byashleymachado or www.ashleymachado.com M Well Consulting Firm at @‌mwellconsulting / www.m-well.org M well is a consulting firm built for the food and ag space. M well offers trainings on topics like mental health, anxiety, communication, relationship, leadership and so much more. M Well also offers small business and corporate wellness plans to help your business grow to the next level. This is not a medical podcast and does not constitute medical or psychological advice. Always seek the advice of your physician or mental health professional. This episode is brought to you by 5 Minute Journals. Get your own 5 Minute Journal here and use code MWELL10 to get 10 percent off.

Today we have a solo episode talking about winter blues and seasonal affective disorder. I talk about my own experience with winter blues and I give 9 tips that are going to help you through the winter, no matter your location. I asked you, the listeners of this podcast what their favorite things are during winter and share some of my winter favorites too! Thank you so much, and I'm happy were here together! I would greatly appreciate if you could hit the plus or follow button or share with a friend. you can find me Ashley on instagram at @‌byashleymachado or at Ashley Machado and the M Well Consulting Firm at @‌mwellconsulting M Well is a consulting firm built for the food and ag space. M well offers trainings on topics like mental health, anxiety, communication, relationship, leadership and so much more. M Well also offers small business and corporate wellness plans to help your business grow to the next level. This is not a medical podcast and does not constitute medical or psychological advice. Always seek the advice of your physician or mental health professional This episode is brought to you by 5 Minute Journals. Get your own 5 Minute Journal here and use code MWELL10 to get 10 percent off.

Today’s a solo and we’re deep diving gratitude. You're going to walk away with an understanding of how gratitude can positively affect us, how it can rewire our brain for the better, and how to effectively practice gratitude. We then go over some gratitudes that the listeners sent in, and my 3 thankful's for the day. Thank you so much, and I'm happy were here together! I would greatly appreciate if you could hit the plus or follow button or share with a friend. you can find me Ashley on instagram at @‌byashleymachado or at www.ashleymachado.com and the M Well Consulting Firm at @‌mwellconsulting www.m-well.org.com M Well is a consulting firm built for the food and Ag space. M well offers trainings on topics like mental health, anxiety, communication, relationship, leadership and so much more. M Well also offers small business and corporate wellness plans to help your business grow to the next level. Activity This episode is brought to you by 5 Minute Journals. Get your own 5 Minute Journal here and use code MWELL10 to get 10 percent off.

Today Jessie Jarvis and I talk about about her business, Of The West and all the ways that she is helping to keep people agriculture and the things we can do to support the agriculture sector. Thank you so much, and I'm happy we're here together! I would greatly appreciate if you could hit the plus or follow button or share with a friend. You can find me Ashley on instagram at @‌byashleymachado or at www.ashleymachado.com and the M Well Consulting Firm at @‌mwellconsulting M Well is a consulting firm built for the food and Ag space. M Well offers trainings on topics like mental health, anxiety, communication, relationship, leadership and so much more. M Well also offers small business and corporate wellness plans to help your business grow to the next level. Where to Find Jessie Jarvis www.ofthewest.co This episode is brought to you by 5 Minute Journals. Get your own 5 Minute Journal here and use code MWELL10 to get 10 percent off.

Today Manny and I talk through using music for your mental health, how you can use it to help process emotions, and we are sharing an anxiety reducing song. Thank you so much, and I'm happy were here together! I would greatly appreciate if you could hit the plus or follow button or share with a friend. You can find me Ashley on instagram at @‌byashleymachado or at www.ashleymachado.com and the M Well Consulting Firm at @‌mwellconsulting M Well is a consulting firm built for the food and Ag space. M Well offers trainings on topics like mental health, anxiety, communication, relationship, leadership and so much more. M Well also offers small business and corporate wellness plans to help your business grow to the next level. Articles Discussed Music Can Be a Viable Alternative to Medications in Reducing Anxiety Before Anesthesia Procedures - Penn Medicine https://www.unr.edu/counseling/virtual-relaxation-room/releasing-stress-through-the-power-of-music How to Use Music to Boost Motivation, Mood & Improve Learning | Huberman Lab Podcast Sleep Health and Sleep Disorders Music Can Be a Viable Alternative to Medications in Reducing Anxiety Before Anesthesia Procedures - Penn Medicine This episode is brought to you by 5 Minute Journals. Get your own 5 Minute Journal here and use code MWELL10 to get 10 percent off.

Today Calli Thorne and I talk about about the importance of building coping skills, we touch on the power of saying how you’re actually feeling, and winters in North Dakota. Thank you so much, and I'm happy were here together! I would greatly appreciate if you could hit the plus or follow button or share with a friend. You can find me Ashley on instagram at @‌byashleymachado or at www.ashleymachado.com and the M Well Consulting Firm at @‌mwellconsulting M Well is a consulting firm built for the food and Ag space. M Well offers trainings on topics like mental health, anxiety, communication, relationship, leadership and so much more. M Well also offers small business and corporate wellness plans to help your business grow to the next level. Where to Find Calli Instagram : (@callithorne) Callis Websites www.callithorne.com www.pioneeringlegacy.com www.trianglemrachandfeedlot.com This episode is brought to you by 5 Minute Journals. Get your own 5 Minute Journal here and use code MWELL10 to get 10 percent off.

Today Manny is off the ranch and he and I are talking about some things we like, introducing a fun new segment and you will walk away from this episode with my go to tool for how to work through when you make mistakes. Because we all make silly mistakes sometimes and this episode is going to help you learn how to process it and move forward. I hope you enjoy this episode. Thank you so much, and I'm happy were here together! I would greatly appreciate if you could hit the plus or follow button or share with a friend. you can find me Ashley on instagram at @‌byashleymachado or at www.ashleymachado.com and the M Well Consulting Firm at @‌mwellconsulting M Well is a consulting firm built for the food and ag space. M Well offers trainings on topics like mental health, anxiety, communication, relationship, leadership and so much more. M Well also offers small business and corporate wellness plans to help your business grow to the next level. This episode is brought to you by 5 Minute Journals. Get your own 5 Minute Journal here and use code MWELL10 to get 10 percent off.

Today Emily Reuschel and I talk about how small habits can change the trajectory of your life, her You Do You 82 habit challenge, and progress over perfection Thank you so much, and Im happy were here together! I would greatly appreciate if you could hit the plus or follow button or share with a friend. You can find me Ashley on instagram at @‌byashleymachado or at www.ashleymachado.com and the M Well Consulting Firm at @‌mwellconsulting M well is a consulting firm built for the food and Ag space. M Well offers trainings on topics like mental health, anxiety, communication, relationship, leadership and so much more. M Well also offers small business and corporate wellness plans to help your business grow to the next level. Where to Find Emily Instagram : http://instagram.com/emilyreuschel Her Habit Challenge http://youdoyou82.com Personal Website http://emilyreuschel.com This episode is brought to you by 5 Minute Journals. Get your own 5 Minute Journal here and use code MWELL10 to get 10 percent off.

Today Coach Kiah and I talk about body imagine, that you can have fun and enjoy life no matter the body you're in, and and how body image ish can be generational. Book Recommendations: More Than a Body and More Than a Body Work Book Thank you so much, and I'm happy were here together! I would greatly appreciate if you could hit the plus or follow button or share with a friend. you can find me Ashley on instagram at @‌byashleymachado or at www.ashleymachado.com and the M Well Consulting Firm at @‌mwellconsulting M Well is a consulting firm built for the food and Ag space. M Well offers trainings on topics like mental health, anxiety, communication, relationship, leadership and so much more. M Well also offers small business and corporate wellness plans to help your business grow to the next level. Where You Can Find Kiah Website: Coach Kiah Instagram: Instagram (@coach_kiah) Podcast:https://pod.link/1578296414 This episode is brought to you by 5 Minute Journals. Get your own 5 Minute Journal here and use code MWELL10 to get 10 percent off.

Today I pulled Manny off the ranch to talk through asking for help. We talk about why it feels scary to ask for help sometimes, and why it feels uncomfortable. Knowing who to ask help from and an outline on how to ask for help. Thank you so much, and I'm happy were here together! I would greatly appreciate if you could hit the plus or follow button or share with a friend. you can find me Ashley on instagram at @‌byashleymachado or at www.ashleymachado.com and the M Well Consulting Firm at @‌mwellconsulting M well is a consulting firm built for the food and Ag space. M Well offers trainings on topics like mental health, anxiety, communication, relationship, leadership and so much more. M Well also offers small business and corporate wellness plans to help your business grow to the next level. This episode is brought to you by 5 Minute Journals. Get your own 5 Minute Journal here and use code MWELL10 to get 10 percent off.

Today in a short quick solo episode, I share what makes journaling so impactful to our mental and brain health. I also talk about how journaling can improve your confidence, how it can can help you navigate your experiences, lower symptoms of depression and improve your overall health. Lastly, I share 3 journal options. Whether you're already a serious journaling person or just getting started. Thank you so much, and I'm happy we're here together! I would greatly appreciate if you could hit the plus or follow button or share with a friend. You can find me, Ashley on instagram at @byashleymachado or at www.ashleymachado.com and the M Well Consulting Firm at @mwellconsulting . M Well is a consulting firm built for the food and ag space. M well offers trainings on topics like mental health, anxiety, communication, relationship, leadership and so much more. M Well also offers small business and corporate wellness plans to help your business grow to the next level. This episode is brought to you by 5 Minute Journals. Get your own 5 Minute Journal here and use code MWELL10 to get 10 percent off.

Today we go over 3 different breathing exercises , how breathing they can improve stress, and improve your overall life. I teach you how to do the exercises effectively for lasting impact! Thank you so much, and I'm happy we're here together! I would greatly appreciate if you could hit the plus or follow button or share with a friend. You can find me, Ashley on instagram at @byashleymachado or at www.ashleymachado.com and the M Well Consulting Firm at @mwellconsulting . M well is a consulting firm built for the food and Ag space. M Well offers trainings on topics like mental health, anxiety, communication, relationship, leadership and so much more. M Well also offers small business and corporate wellness plans to help your business grow to the next level. This episode is brought to you by 5 Minute Journals. Get your own 5 Minute Journal here and use code MWELL10 to get 10 percent off.

Today I have the girls from the Beyond the Crops podcast, Jena Oschner and Mary Pat Sass. We talk about balancing it all through harvest, connection, communication, field meals, and loneliness. Whether you're in the Ag space or not you'll walk away with perspective and tips on how to make it through the busy season in life. Be sure to listen all the way until the end for the breathing exercise. Thank you so much, and Im happy were here together! I would greatly appreciate if you could hit the plus or follow button or share with a friend. You can find me Ashley on instagram at @byashleymachado or at www.ashleymachado.com and the M Well Consulting Firm at @mwellconsulting M well is a consulting firm built for the food and ag space. M well offers trainings on topics like mental health, anxiety, communication, relationship, leadership and so much more. M Well also offers small business and corporate wellness plans to help your business grow to the next level. This episode is brought to you by 5 Minute Journals. Get your own 5 Minute Journal here and use code MWELL10 to get 10 percent off.