Rise & Energize

You need 3 types of hobbies in your life! 

One that makes you fit.
One that makes you money.
One that makes you smart.

OR you could think of it as one that brings you health, one that brings you wealth, and one that brings you brain stimulation. 

I hope you enjoy this episode!

Love you, thank you!

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I just spent a weekend taking care of my niece and wanted to share 5 things I reflected on!

1. We pile our plates too full! What's thing we can spit out?
2. Change of scenery works wonders for our mindsets
3. Remember - what do you want MOST rather than what do you want NOW?
4. Movement is medicine!
5. Routines are EVERYTHING!

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Today I'm talking about how we can use the concept of "Volume Eating" to inform the way we think about everything in our lives!

When I first discovered volume eating, it opened up a whole new world for me! I was practicing the 2B Mindset by Ilana Muhlstein (link below) and realized that I didn't need to learn how to eat LESS, I just needed to learn how to eat SMARTER.

The same way that a high volume/low calorie diet can lead to major fulfillment and satisfaction, there are low effort habits in every...

Weird topic, but I've had a crazy amount of conversations about all things pregnancy, labor, breastfeeding, etc. and some of the things about breastfeeding got me thinking...

1. What we SIGNAL, we STRENGTHEN
2. Anytime we start something NEW, we should expect DISCOMFORT... that doesn't mean it's wrong
3. We create BASELINES for what we will TOLERATE, both physically and in other areas of life

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After finishing 75 Hard, I was reminded how much I love incorporating a little bit of self-help/personal-development nonfiction reading into my everyday routine. I find it easiest and most helpful to add at the beginning of the day, just to start off on the right foot, but any time you can add this in CONSISTENTLY is great! 

Here are my top 5 book recommendations when it comes to personal growth:
1. Let Them Theory by Mel Robbins
2. How to Win Friends & Influence People by Dale Carnegie
3. Atomic Habits by James Clear
4. You Are a Badass E...

Officially 30!!! (Well, I actually have been since last July, but my hubby just turned 30 so I thought it might be fun to do an episode on our top lessons learned in our 20s).

In our 20s, our top two takeaways were:
1) life is short
2) don't take anything personally

Listen in for more on these perspectives! Hopefully this episode encourages you to go after your dreams (because life is short y'all!!) and to give way fewer f*cks about what others are thinking and just live your life for YOU & YOURSELF! (respectfully, of course)<...

In honor of my book club celebrating our 3 year anniversary/birthday, I wanted to remind you that YOU are in control of the COMMUNITY surrounding you. Look around and see if you're happy with your circle. If not, CHANGE it! 

You don't necessarily need to cut people out (though you might want to), but you ABSOLUTELY can be the leader in CREATING the COMMUNITY you wish existed if you don't already have one. 

Think of your top 3 interests or hobbies, in particular maybe 2-3 things that you'd like to IMPROVE or PRIORITIZE and think about wh...

Are you constantly finding ways to multi-task, habit stack, and "make the most" of whatever you're doing? SAME!

I've recently realized that this is something a lot of us struggle with and CAN be a good thing in a way, but often just leads to us feeling frazzled, disconnected, and unable to fully relax.

In this episode, I'm giving you permission to SINGLE-TASK by choosing ONE thing at a time and just doing that thing as FULLY and WELL as possible. This will help you feel more PRESENT, FOCUSED, and likely will lead to better...

Justin Bieber's Coachella performance has been in all of my headlines this week and the thing that has me SO interested is the fact that EVERYONE HAS A DIFFERENT OPINION! (I, of course, absolutely love him and every performance of his.)

However, this reminds me of the fact that the SAME action can gain you PRAISE while also attracting CRITICISM. No matter what we do, SOMEONE is bound to disagree with it, the same way someone is bound to agree with it... So we might as well do what brings us the most joy!

This...

Do you every struggle with truly being PRESENT and appreciating what you have HERE & NOW? As humans, we have something called "hedonic adaptation" which means we adapt quickly to pleasurable experiences and take them for granted. So, if you're feeling that way, it's just because it's in your DNA! 

HOWEVER, there are things we can do to increase our appreciation and GRATITUDE for the positive things in our lives in the PRESENT.

Today's episode refers to a practice called NEGATIVE VISUALIZATION which goes all the way back to Greek philosophy and was popularized by stoicism. T...

Today's episode was inspired by my most recent favorite personal development book by Mel Robbins, The High Five Habit! 

Even though this episode doesn't focus specifically on the mirror high-five habit Robbins centers around in her book, it narrows in on the RAS (reticular activating system) that she describes in very relatable way starting in chapter 8 of the book. 

In chapter 9, she gives us a 3-step plan for rewiring our RAS to EMPOWER us rather than causing us harm and that's what today's episode focuses on. Just remember:
1. "I'm not thinking about this" negative be...

Have you ever heard of the phrase "A Call to All is a Call to None?" 

The concept is that when you make an ask to EVERYONE, you're not being SPECIFIC enough, which means the likelihood of getting the response you'd hoped for isn't very high.

Similarly, when we try to be open about ALL THINGS or liked by EVERYONE or good at EVERYTHING, we don't give ourselves the freedom or JOY of really honing in on what we care about. 

In this episode, we are focusing on getting CLARITY so that we ca...

We're covering the acronym HALT in today's episode! This acronym is often used when working with young children and identifying why they might be overreacting, misbehaving, or throwing a tantrum, but adults are just children with more life experiences and we need tools like this too!

The next time you overreact, trying using this acronym... HALT and ask yourself Am I hungry? Is there unresolved Anger somewhere here? Am I Lonely or feeling disconnected? Or maybe I'm just plain Tired?

Let's agree to use this acronym the next time we feel ourselves overwhelmed or overreacting...

This episode is just a friendly reminder that life just isn't that SERIOUS! My hope for this episode is that it gives you permission to RELEASE any pressure you feel to be perfect, "get it right", or perform in ANY area of your life, no matter how small. Life is FUN and MESSY. 

The next time you find yourself dwelling on something and feeling immense pressure to make the right decision (or even finding yourself procrastinating making a decision), ask yourself "is it that serious? will this matter in 5 years?" and allow that reality to move your f...

Today's episode is all about POTENTIAL and EXPANSION and how sometimes (even if we don't realize it or intend it), we can trap ourselves in limitations that don't serve us.

Follow along for a fun little sour dough analogy (you do NOT need to be a sour dough expert to understand this episode!!) and some thought-provoking ideas of ways you might be CONTAINING your possibilities. 

Love you, thank you!

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Have you ever caught yourself saying, “I’m just so busy,” or labeling someone else as “so disciplined,” “so organized,” or “such a hard worker”? In this episode, I’m unpacking the subtle (and sneaky) way we project identities onto other people—and onto ourselves—and how those words quietly shape our relationships and our reality.

This conversation was sparked when someone told me (multiple times!) how busy I must be. And while that may have been true in past seasons, it made me pause and ask: Is that actually how I want to be known? Is that the identity I want...

The goal of this episode is to show you the POWER of establishing a morning routine, even if it's just 10-15 minutes! 

Go back to the episode from 12/29/25 to get your reference for the 7 Areas of Life Balance I mentioned here, but here are a few things you could implement that would be QUICK and APPROACHABLE for each area. Pick the one that you want to work on MOST and set your alarm tomorrow for just 15 minutes earlier. TELL the people around you you're making this change and TRACK it for 30 days. You will be unstoppable!

In today’s episode, I’m sharing a conversation that truly made me pause and reflect — the three core pillars that determine whether we’re actually making progress… or unknowingly holding ourselves back.

What started as a lesson inside a nutrition accountability group (shoutout to a concept I learned from a registered dietitian I’ve followed for years) quickly became something so much bigger. While the framework was originally shared in the context of weight loss, I couldn’t stop thinking about how powerfully it applies to every area of our lives — our relationships, careers, confidence, mindset, and overall pers...

I wanted to share THREE EASY HABITS you can start implementing into your life TODAY to become a more positive person!

This world can be so negative, but our lives are 10% what happen to us and 90% how we RESPOND to those things, so we need to take care of our brains and prepare them to be as POSITIVE as possible in the face of difficult circumstances.

These 3 habits are SO easy and I've been doing them for years now--they work! I hope they help you. Let me know if they do and send them to...

What version of "success" are you chasing... is it even yours??

After leaving my job and stepping into a season of job searching, I’ve had so many interviewers ask what I'm looking for next and I've really had to stop and figure out what MY answer to that question is, rather than just what I think sounds good to them (or other people).

Today's episode is all about how we ALLOW other people to dictate what SUCCESS means for us and a 3-step plan to QUIT doing that so that we can live our li...

If you’ve been feeling stuck, overwhelmed, or totally paralyzed by a big decision lately… this episode is for you.

Last week, I shared the big decision to leave my job (without having a new one already lined up) and in today's episode, I’m getting real about decision fatigue, fear-based choices, and the mindset shift that finally helped me leave a job that was taking a serious toll on my mental health. I share what I’ve been learning about deficiency (scarcity) motivation vs. growth (abundance) motivation and how the lens you make decisions from can complete...

Today's episode is all about the REAL and RAW feelings of JEALOUSY that we all get sometimes. It sucks to feel jealous, but those feelings are just feelings... we can use them to our ADVANTAGE rather than letting them keep us STUCK.

In this episode, I share how we can use jealousy as a TOOL to:
1) give us CLARITY
2) show us proof of what's POSSIBLE

The 2 step-plan you need to turn that jealousy into something PRODUCTIVE is to 
1) let it be a SIGNAL that there is some unmet desire in your life...

Do you struggle to ask for help—even when you really need it? Or maybe you COULD do everything yourself… but you’re exhausted, overwhelmed, or quietly resentful?

In today’s episode, we're diving into WHY asking for help feels so hard for so many of us (especially STRONG, independent women!!) and how to reframe it from something “needy” into something RESOURCEFUL, HUMBLE, and CONNECTED.

This episode is a gentle pep talk and mindset shift for anyone who:
* Feels like they have to do everything on their own
* Struggles with resentment because they’re not getting...

Today's episode is all about THREE things I believe might be holding you (and me) back from your BEST SELF. Tune in for some tips on how we can catch ourselves doing these things so that we can MOVE FORWARD intentionally into whatever AMBITIOUS PURSUITS feel ALIGNED for us.
1. Using CONDITIONAL statements to describe ourselves
2. Putting DESTINATION before JOURNEY
3. Not building SUPPORT or COMMUNITY directly tied to our values/goals

As always, thank you for listening and if you loved this episode, please share with a loved one! LOVE YOU!

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This episode is basically PART TWO to last week's episode. Last week, we reflected on how we are feeling in the 7 areas of LIFE BALANCE and this week, we are using that reflection to set goals that are ALIGNED and make a PLAN to ensure we meet our GOALS!

I hope this 4 step plan is helpful for you! If it is, let me know! As always, love you! Thank you for listening and please share with a friend!

Personal Growth | Motivation | Mindset | Personal Development | Self Improvement | Mental Reframe | Empower | Evolve | Rise and Energize

...

If you're in a goal-setting mindset right now (whether it's the new year, a new season, or just anytime you're setting goals to build your best life going forward), THIS is the episode for you!

In this episode, we're walking through an ASSESSMENT all about the seven spheres of LIFE BALANCE. The 7 spheres are:
1. Spiritual/Soul
2. Partner/Spouse/Relationship
3. Family
4. Community
5. Physical/Body
6. Personal/Mind/Mental Health
7. Business/Career

Each of these areas is either a source of energy or a drain of it. Follow along as I...

When the holidays roll around, it's easy to feel like you're not doing enough and you can't keep up. You have an endless to-do list and if you're anything like me, you have this internal pressure to be perfect, creating stress and overwhelm in an already busy season.

This episode encourages you to practice asking yourself 4 simple questions to help you release all that pressure and remind yourself that you are doing great and you are already more than enough.

As always, if this was helpful for you, please share with a friend or loved...

Today's episode is all about focusing on PROCESS-driven results, rather than OUTCOME-driven results when setting goals.
Have you ever been working to a goal and then you get there and think "this is it?" That's because you were way too focused on a specific outcome, rather than the journey you took and person you became in order to get to that outcome. This is what today's episode is all about!
Also mentioned in this episode...
If you like these episodes, please DM me on instagram at rise.and.energize.pod!
If you are a book...

If you're like me, motivation can be TOUGH sometimes and ESPECIALLY heading into the cold winter season. In today's episode, I'm breaking down how we can use CONFIRMATION BIAS to our advantage so we stop "shoulding" ourselves and start getting sh*t done. 

As always, thank you for listening and please continue sharing! Love you!

Personal Growth | Motivation | Mindset | Personal Development | Self Improvement | Mental Reframe | Empower | Evolve | Rise and Energize

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In today’s episode, we’re diving into a topic that feels especially relevant this time of year: normalizing changing your mind.

As we head into the holiday season, many of us will be surrounded by people who have known us for decades. They remember old versions of us… versions we may have outgrown. And while that can bring up dread, tension, or a little “uh-oh, here come the questions,” it can also be an opportunity to stand confidently in who you’re becoming.

I share why this topic has been top of mind lately, including an...

Welcome to Rise & Energize, your high-vibe recharge session for anytime you need a bit of practical encouragement, mindset shift or little pep talk to boost your day. I’m your host Morgan and I love sharing stories, tips and tricks that help us find the spark we need to move forward with purpose. Whether you’re working on your career, your health or your relationships, this show helps you stop overthinking and start stepping into the version of yourself you know you’re capable of being. Let’s get into it.

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If you've been an avid listener of the Fill Your Cups Podcast for the last year and a half, you will NOT want to miss this episode! Tune in as Bailey comes back on after podcast maternity leave and hear what's next for the pod. 

We are so glad you're here! If you're excited after listening to what's next for us, PLEASE share this podcast with a friend! 

CHEERS!

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Sometimes we just need to start over. In a career, in a relationship, in our health journey, whatever it is. But it's really hard to know WHEN it's time to start over. In this episode, I talk a bit about when it's NOT time to start over, the sure signs that it IS time to start over, and a couple quick tips to help you enter into that decision. 

If you loved this episode, PLEASE share with a friend or loved one, or pop it on your social media and tag us! 

CHEERS!

Fo...

Tune into this candid conversation about grief with our close friend and substack author, Shelby. In this episode, we open up a little about our own experiences with grief but also chat about cultural differences when it comes to grief, how to support someone who’s grieving, and (hopefully) helpful advice for when you’re going through grief.

As always, please let us know if this episode resonated with you and share it with a friend you think would benefit from it.

CHEERS!

Notes from our convo:

All There Is Podcast by A...

Today's episode is all about romanticizing your life. Taking those mundane moments and making them into special occasions so that you never let a minute of your time on this planet pass you by or feel any less than a miracle of your time on earth. 

If you liked this episode, please let us know (or at least subscribe and share with a friend!)

CHEERS!

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October's Book Club pick was Hailey's and she joined me (Morgan) today to talk all about it while Bailey is out on podcast maternity leave! 

In this episode, we talked about Ariel Lawhon's Frozen River. We covered SO many topics, including women in healthcare, sexual abuse, discrimination, family relationships, marriage, and so much more!

If you liked this episode, please let us know! If you read Frozen River, we want to hear your thoughts as well--drop a comment!

CHEERS!

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S...

Today, Jared is joining me (Morgan) while Bailey is out on podcast maternity leave and we’re sharing our favorite apps with you! We’d love to hear what apps you find fill your cups and improve your lives, too, and if you’ll be downloading fb any of these!

Flo Cycle & Period Tracker
Waking Up Free 1 Month Trial
BODi (Workouts & Nutrition) Use code MORGANW2BODI for 15% off
Coinbase
Timehop - Memories Then & Now
Libby, the library app
Twitch TV
QLess
Perplexity AI

Let us know if you li...

This week, we're due for a Let's Get Deep episode and with Bailey still out on podcast maternity leave, Morgan talked a bit about the sad reality when disappointment can settle in and how to give yourself grace during those times. 

As always, we hope you love this episode (as melancholy as it might be) and we hope it helps you deal with disappointment a little better and give yourself grace!

Recipe for pumpkin coffee creamer:
2 cups milk (I used almond)
1/2 cup pumpkin puree
2tbsp pure maple syrup
1tsp cinnamon
1t...

In this episode, Morgan & Morgan talk about staying active while Bailey is still out on maternity leave! We give our best advice for starting your physical activity journey, as well as how to stick with it.

If you enjoyed this episode, PLEASE send to a friend, family member, or loved one!

CHEERS!

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I don't know about you, but when the latest season of The Summer I Turned Pretty came out and everyone started talking about it, I had to hop on the train. I read all 3 books and binge-watched all 3 seasons and they are SO DIFFERENT! In this episode, I run through allllll the drama and how the show changed or added to the story and characters from the book.

Heads up, there are SPOILERS in this episode!!

As always, please let us know if you enjoyed this episode and CHEERS!

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