Solo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose

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Hey Mama!

Still feeling like you're in holiday mode? Haven’t quite stepped into the new year groove yet? That’s okay! In this episode, we’re taking a gentle and grounded approach to help you move forward with clarity and purpose.

I’ll guide you through anchoring yourself in the intention you set for the year (and if you haven’t done that yet, I encourage you to go back and listen to last week’s episode!). Then, we’ll break down those big goals and visions for the year into...

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Hey Mamas! 

The holidays are behind us, and it’s time to take a deep breath and check in. How are you feeling, Mama? In this episode, I’m sharing a little about my Christmas—why it felt calmer and more joyful this year, even with sickness, messed up sleep schedules, derailed plans, my husband not getting home until Christmas Eve. 

I’m also inviting you to shift your mindset as we head into the new year. Instead of setting lofty New Year’s resolutions that often fizzle out by February...

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Hey mama!

It's mid-December, and holiday prep is in full swing! How are we doing out there?

The holidays can feel overwhelming, but what if you could carve out just 30 minutes to shift from chaos to calm? From overwhelmed to in control? 

In this episode, I walk you through a simple yet powerful process to reset, refocus, and recharge during the busiest season of the year. Whether you're navigating holiday to-dos, family dynamics, or just the everyday hustle and bustle, this episode will guide you to:

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Hey mama!

The holiday season is here, and with it comes an abundance of joy, connection—and sometimes stress, overwhelm, and burnout... In this episode, Setting Healthy Boundaries to Protect Your Energy and Peace Over the Holidays, we’re diving into practical strategies to help you safeguard your well-being during this busy time.

We’ll explore how to get clear on your core values and non-negotiables, and use them as a guide to set intentional, healthy boundaries. You’ll also learn how to navigate common holiday challenges with confidence, whether...

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Hey Mama!

The holiday season is here, and while it’s often filled with joy and celebration, it can also be a time of stress, overwhelm, and burnout. In today’s episode, I’m sharing three simple yet powerful wellness tips to help you prioritize yourself during this busy season.

From staying well-hydrated to the importance of quality sleep, and carving out just 5-10 minutes a day for you—these small, intentional practices can make a world of difference in how you feel physically, mentally, and emotionally.

I’m also...

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Hey mama!
As we wrap up 2024, I’m taking a moment to reflect on some of the most meaningful wins from this year- both personal and professional. In this episode, I’m sharing my top 10 wins, from launching my coaching practice, to making over our bedroom, crossing the finish line of a Spartan Race alongside my family, buying our first travel trailer, and creating this podcast to connect with all of you each week!

Listen in as I dive into everything that made this year memorable: how I focused on well...

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Hey Mama! 

 Are you and your partner often missing the mark on each other’s needs and expectations? And one or both of you is left feeling frustrated or resentful when things don't go accordingly? In today’s episode, we dive into a game-changer for getting on the same page with your partner during his time home—“Toolbox Meetings.” This simple morning check-in practice has helped us prioritize each other’s needs and align our day so that we’re working as a team. Toolbox meetings are designed to make space for open communi...

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Hey Mama!

Want to get into better shape, live a healthier lifestyle, or become a more calm, patient, and loving mom? In this episode of Solo & So Well, we’re exploring the transformative power of spending just five minutes a day imagining your ideal self. This simple daily visualization technique is like setting your inner compass—it helps bring clarity to your goals, reduce anxiety, and align your daily actions with the person you truly want to be.

Imagine yourself embodying qualities like confidence, health, or peace, and notice how...

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Hey Mama! 

Welcome back to another insightful episode of the Solo & So Well podcast! I’m your host, Master Life & Wellness Coach for Moms, Heidi Chirkoff. Today, we’re tackling a common struggle that many of us face: anxiety. If you have an on-going, nagging feeling of anxiousness, and you're not really sure where it's coming from... this episode is for you. 

In this episode, we’ll explore how the distance between your current self and your ideal self can contribute significantly to your feelings of anxiety. Using the lens of...

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Hey mamas! Welcome back to another episode of Solo & So Well. I'm your host and Master Life & Wellness Coach Heidi Chirkoff. Thanks for being here today! I'm really looking forward to diving into todays topic because I know its something a lot of moms struggle with—making real, meaningful connections. As adults, and especially as moms, building friendships can feel awkward and challenging, but I truly believe that having a couple of solid mom friends can be life-changing. 

Motherhood can feel lonely, even when you're never technically "alone," and those deep con...

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Hey Mama!

Welcome back to the Solo & So Well podcast with your host, Heidi Chirkoff, Master Life & Wellness Coach for Moms. In today’s episode, we’re diving into a thought-provoking topic: "3 Reasons Why Parenting Support Might Not Actually Be What You Need Right Now."

Parenting is tough, no question about it. But sometimes, the real breakthrough doesn’t come from more parenting tools or strategies. Instead, it comes from focusing on YOU—your well-being, your energy, and your emotional health. In this episode, we’re diving deep into why person...

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Hey mama! I’m so grateful you're here today! In this episode of The Solo & So Well Podcast, we're diving into a topic that hits home for so many moms: burnout and the challenges of asking for help.

If you're feeling overwhelmed, overworked, and totally run down, it’s natural to wonder why asking for help feels so hard. Today, I’m breaking down 5 common reasons why a mom in burnout might hesitate to reach out for support—from perfectionism to past negative experiences—and how understanding these blocks can empower you to sta...

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Hey Mama! I know you have a lot going on, and I’m so grateful you chose to tune in today. If you pressed play on this episode, I truly believe there’s something here meant just for you. Whether it’s a small nugget of wisdom, actional step, or a new perspective, I hope you find comfort and clarity as we explore a topic that so many of us face as moms: burnout.

Burnout in motherhood goes beyond physical exhaustion—it touches every aspect of our lives. In today’s episode, w...

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Hey Mama! 

In today’s episode, we’re focusing on something that can truly shift your mood, energy, and overall state—daily self-check-ins. If you’ve ever felt overwhelmed, exhausted, or like you’re running on empty, this episode is for you.

I’ll be walking you through a simple, three-question check-in practice that takes just a few minutes but can have a huge impact on how you feel throughout the day. We’ll dive into why it’s important to pause, reflect, and acknowledge how you’re really feeling, and I’ll s...

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Hey Mamas! Feeling a bit tense as we step into the fall season? But also feeling so ready for change? In this episode of the Solo & So Well Podcast, I share three practical tips to help you create a restorative seasonal self-care plan that aligns with the natural rhythm of fall. Fall is the perfect time to reset, recharge, and refocus on what truly matters as we head into the holidays and wrap up 2024.

We'll explore how to:

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Hey Mama!

In this episode of the Solo & So Well podcast, I'm diving deep into the topic of self-confidence and why it’s something you build, not something you simply "get." If you're a mom feeling overwhelmed, burnt out, or stuck in survival mode—especially if you’re holding down the fort while your partner is away for work—this episode is for you. Today, we explore why confidence is built through action, self-trust, and self-worth, and how these elements are essential for success in any area of life.

Drawing...

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Hey Mama!

How is the back to school transition going? How are you feeling heading into the last quarter of this year?

It's mind blowing to me that summer is already over and 2024 is soon coming to an end! Like, HOW?!

Last year, our oldest started kindergarten so it was the first time we were sending our kid "back to school". Needless to say, I was a MESS. I was excited, I was nervous, I had a lot of questions, concerns, doubts. I put an insane amount...

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Hey Mama!

Are you ready to step into your thrive era? Well, you absolutely can! And it starts with you - ALL of you.

Join me today for a beautiful conversation with the "hormone queen" Amy Lenius! We chat all about women's health, self-advocacy, loving your body, finding your purpose, and building self-worth. Amy has a truly holistic approach to serving the women and Moms in her community.

I know you are going to walk away from this conversation feeling empowered and equipped- with practical tools and...

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Hey Mama!

Are bedtimes a struggle for you? Are you finding that you are filled with dread when that time of day is nearing? Are the daily bedtime battles leaving you feeling totally wiped and defeated by the end of the day?

Ya, they were for me too. I feel you, Mama! Bedtimes were becoming such a cause of stress and angst for me, and knew I needed to make some changes! I needed more calm, joy, and peace to this part of our day- so I made some...

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Hey Mama!

Do I have a treat for you today!

Have you been a little tense? Are you having a hard time finding yourself and your way in motherhood? Do you feel like you are alone in your struggle? Do you wish you had more tools in your toolbox to help center you, bring your shine back, and bring more calm to your day?

Well, I think you are really going to enjoy this episode/ conversation.

Joining us on the show today, is Embodiment Coach...

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Hey Mama!

Have you been feeling tight, rigid, irritable, and always in your head? Do you often over think things? And are you hard on yourself- when things aren't going the way you think they "should", or you think you should have done better?

When is the last time you did something for fun? Just for the pure joy and thrill of it? Have you been feeling your inner child tapping on your shoulder and tugging at your heart to pay some attention to her? What does she need?<...

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Hey Mama!

When is the last time you sat down to think about what you want? What you truly and deeply desire? What does your dream life look like? What if you had a magic wand and literally anything was possible?

If you feel like your wheels having been spinning, but you haven't been getting anywhere, it be because you're not even sure where you are going..

Join us in todays episode so I can help you do just that- get super clear on where you're going...

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Hey Mama! 

Are you feeling stuck in a certain area of your life? You don't have a clear vision on your future, aligned goals, or plan to see real change happen? You just KNOW you need change. 

Join me for todays call where I help you identify which one of three camps you belong to, of you're feeling stuck right now. 

AND I share with you my top recommendation for getting accelorated results. It's something I've done and continue to do, and believe in whole heartily.

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Hey Mama!

Todays episode is for you, if you’ve been feeling like a little clean up, or break from social media is needed. Maybe your noticing that I might be a cause of stress for you; its not feeling like a very supportive environment; you’re spending too much time on there, and often not feeling very good afterwards. Or maybe you have no idea that SM could be a source of stress and angst for you, and this is going to be some really great awareness.  

Full trans...

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Hey Mama!

Not a full episode for you today, but something you need to hear!

We had a glitch/ error happen with our Summer Sanity Saver Challenge, where a large handful of Moms who wanted to be in there were automatically declined by Facebooks AI Assistant.. and we didn't catch it until after!

So sorry if that happened to you! 

To make it right, we want to send you an email that includes all the video links, tools, and resources for you to access a...

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Hey Mama!

Last week we ran our 5 Day Summer Sanity Saver challenge, and today I am sharing a tidbit of that with you.

Today, we are diving into three daily practices you can (and should) start doing today that will actually invite more joy & peace into your life. 
I know when I am slacking in one or all of these areas, I am being impacted in a negative way. And on the flip, when I am prioritizing these three practices my life is fuller, brighter, and just all a...

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Hey mama!

Have you been feeling a little defeated and crumby lately? Because the goals/ intentions you set for yourself at the beginning of the year, (or maybe even last month) have kind of fallen off the waste side?

Have you been feeling a pull to get back on track, and you just don't know where to start?

Start here! In todays episode we are going to "check your engine" by : rediscovering the goal/intentions you set for yourself; Explore three possible reasons you may have fallen...

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Hey Mama!

Okay, today is kind of like a part 2 to last weeks episode, where I shared with you the 5 most basics needs humans have in order to just merely survive, and how as busy women and mamas-  it is so common for these most basic needs to not be met, and to fall to the waste side. 

In the literal sense, we can only go so long without food, water, air, sleep and shelter, or we will die. In the context of motherhood, we can only go so lo...

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Hey Mama!

Is everyone getting exited for summer break? All the kids will be home, routines are out the window, schedules and betimes are more slack. But are we also feeling a little anxious an overwhelmed by it? Because well,  all the kids will be home, routines are out the window, schedules/ bedtimes are more slack. Which can leave everyone tired, cranky, maybe bored, out of whack, and us wondering if we’ll survive it! Because big transitions can mean big emotions and escalated behaviours, and it can be very tou...

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Hey Mama!

Do you think you might be operating from survival mode? And it might be effecting your quality of life; how you parent, the amount of joy and love you experience, your relationships.

 If you are not sure, here are some questions you can ask yourself: 

Am I always in flight, flight, or freeze response? Am I easily overwhelmed, overstimulated? Do I feel stressed all the time? Am I often irritable, and short with my kids and spouse? Do I frequently have low moods and low en...

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Hey mama!

Have you been hearing about time blocking, but just don't know where to start? Are you wishing you could have better time-management as a stay at home mom? Is routine something you struggle with, but are feeling a pull to start putting more focus there?

In this episode we simplify time blocking and give lots of time-management tips along the way. I show you exactly how I do it, and what my week actually looks like. You will leave with all the practical knowledge, and confidence you...

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Hey Mama!

Are you feeling frustrated with your child's behavior; you're not sure where it comes from, or how to manage it? Does it feeling like you are always throwing out consequences, bribes, and threats but nothing seems to be working? And it doesn't feel very good either. Do you often get activated by your child(ren)'s behavior, and you're not really sure why?

On todays special guest episode and helping us make sense of it all is Pediatric Occupational Therapist Kaili Zeiher. And today she is educating...

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Hey Mama!

Are you always feeling like you just don't have enough time and energy in the day? To do all the things? To stay on top of the house, manage the kids, manage yourself, and not lose your very loving mind in the process?
I feel you! And I got you.  I want to help you find more time and energy, and increase your capacity, so that you have more to put towards what  actually matters.
There is a bit of tough love in this episode, but I th...

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Hey mama!

Feeling tired, irritable, low a lot of the time? You are lacking in motivation? Your brain seems fogged?

Inside of this short and sweet episode I have for you guys today, you are going to find ONE super simple daily practice you can start doing today, to help you with all of that!

If you are ready for this major mom hack.. go ahead and press play.

I got you!

Always wishing you well, 

xo Heidi

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