Explore every episode of Solo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose
Dive into the complete episode list for Solo & So Well - Self-care, Daily Habits, Wellness, Time Management, Solo Parenting, Single Parenting Help, Military Spouse, Find Your Purpose. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
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Pub. Date
Title
Duration
22 Jan 2024
001 // Welcome!!💛 Have You Set Some Solid Intention for 2024 Yet? Let's Do It!
Hello and welcome to our very first episode of Solo & So Well!
On today's episode I'm going to spend just a couple minutes introducing myself, and then we are going to get straight to the goods! Have you already set some solid intention for 2024, or are you just flying by the seat of your pants? (what does that quote even mean? Sounds funny now that I'm taking the time to think about it and type it out...) Moving on! Or are you a New Years Resolution kinda gal? How's that going for you?
If your like most, new years resolutions just don't stick. It's not your fault - you were set up! And today, we are going to explore that! Let's compare intentions vs resolutions. I'm going to tell you why you should switch to setting an intention instead. And I'm going to walk you through exactly how to do it!
So if you're ready to set yourself up for major success this year, with one powerful exercise - let's do it!
Always wishing you well,
Heidi Chirkoff
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
Do mornings feel hard and chaotic? Does the chaos continue into the rest of your day? Does it feel like your morning routine ( maybe you're like.. what morning routine ..?) need a little attention?
In today's episode I am going to share with you three simple things you can start implementing right away, that are going to have a huge impact in how your mornings and days go from now on!
I promise you they are 100% doable, whether or not your partner is home or not, and non of them involve you getting up at 5:00am- before your kids do, and going for a run!
So, if you're ready to experience more peace, calmness, control, and productivity in your mornings, days, and life... I got you Mama!
Catch you inside the episode.
Always wishing you well,
Heidi Chirkoff
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
24 Jan 2024
003 // The Power in Protecting Your Peace: Developing and Strengthening Your PEACE-O-METER
Welcome back to Solo & So Well. In today's episode, we're diving into the importance of learning to say no, setting boundaries, and becoming fiercely protective of the peace in your home and with your kids. Join us as we explore practical strategies and empowering insights for moms who solo parent.
It's time to overcome guilt and reclaim your peace with confidence. I am going to teach you what your PEACE-O-METER is, how, when, why to use it - and I know it is going to be such a powerful tool for you. Your commitment to a peaceful home is a gift not only to yourself but to your entire family. I can't wait for you to discover the power of protecting your peace, and the impact it will have in your home and on your well-being.
Thank you for being here. Don't forget to subscribe to the show, to continue your journey to lighter and brighter days! Until next time, take a moment to breathe, set those boundaries, and embrace the peace you deserve.
Always wishing you well,
Heidi Chirkoff
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
29 Jan 2024
004 // Living In Alignment: 3 Steps to Uncover and Live Your Core Values
How are you doing? Welcome back to another episode of Solo & So Well! I hope you're ready to do some VALUE-able work! As mama's we have to make a ton of decisions, every single day; some big, some small. And sometimes it can be super overwhelming! I want to help you feel more empowered and confident in this area.
Today, we are going to talk about something incredibly important and personal—our core values. Core values are like the guiding principles or beliefs that shape who we are and how we navigate the world. They are unique to each of us and play a crucial role in creating a life that feels authentic and meaningful. Think of them as your internal compass, helping you make decisions and live a life that aligns with what truly matters to you.
I can’t wait to dive into this topic, and guide you through this work.
So if you’re ready, I’m ready. Grab a notebook, and lets get to it!
Always wishing you well,
Heidi xo
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
31 Jan 2024
005 // Sanity Savers for Stressed Out Moms: 5 Powerful Daily Practices to Experience More Peace and Joy
Are you feeling stressed out, maxed out, and irritable on the daily? Just barely hanging in there until bedtimes? And then once you finally do get all the kids tucked in bed, you’re completely exhausted, feeling defeated, and thinking about all the things and ways you could have done better… ya, I've been there.. it’s rough.
You’re doing a hard job mama, and a lot of time you are doing it on your own.
I know what it’s like to be holding on by a thread – when one more teeny, tiny thing, feels like a really big thing, and it might just be the thing that breaks the camels back.
The simple, yet powerful, daily practices I’m going share with you in todays episode – I know are going to make a world of difference for you.
So if you’re ready, I’m ready
Grab a notebook, and lets get to it!
Always wishing you well,
Heidi xo
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
05 Feb 2024
006 // Do I Just Need Better Home-Management Systems in Place?
In this heartfelt solo episode, join me, Heidi Chirkoff, as I candidly explore the pressing question that many moms who are struggling to keep up with all the things, grapple with: "Do I just need better home-management systems in place?" Drawing from my own journey as a solo mom, I share personal insights, struggles, and triumphs in the realm of home management.
Together, let's embark on a self-discovery journey where you'll be presented with three thought-provoking questions. Through these reflections, we'll assess where you are at and determine if refining your home-management systems is the missing piece in your current season of motherhood.
While home-management systems can be amazing tools that offer invaluable support, it's crucial to acknowledge that their effectiveness is deeply intertwined with your readiness, available space, and personal capacity. In this episode, we explore the transformative potential of these systems, understanding that implementing them requires a mindful and compassionate approach. Recognizing your unique circumstances and embracing change at a pace that feels right for you is key.
Join me as we navigate the delicate balance of harnessing the power of home-management systems while honoring the importance of self-compassion and self-care. Together, let's create a harmonious living space that aligns with your current season of life.
It's time to reclaim your power, find joy in the chaos, and redefine what effective home management means for you as a solo mom – in the season you are in. Tune in for an episode filled with authenticity, shared experiences, and practical insights to uplift your solo parenting journey.
Always wishing you well,
Heidi xo
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
07 Feb 2024
007 // Should I Take a Break from SOCIAL MEDIA? Exploring and Embracing the Urge for a Social Media Sabbatical
Hey Mama! Join me on a reflective journey where we explore the magnetic allure many of us feel – the pull towards taking a break from social media. We're here to decode the messages your soul is sending, embracing the nuances of motherhood in the digital age. As we navigate the subtle whispers of our instincts, I want to extend a compassionate hand. If any hints of mom guilt arise during our conversation, let's welcome them as catalysts for understanding and growth. This judgment-free space is where we unravel the layers of motherhood and technology, contemplating the beautiful potential of a digital detox. Get ready for a soulful conversation that honors your unique journey!
This might just be the nudge you never you knew you needed!
Always wishing you well,
Heidi xo
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
12 Feb 2024
008 // Always Waking Up Feeling Tired, Grumpy, and Irritable? The ONE THING You Need to Start Doing Today to Change That!
Welcome back to another episode of Solo & So Well! I am your host Heidi Chirkoff. I am so glad you are here! The ONE THING I have to share with you today is going to that is going to rock your world - in the absolute best way! If mornings are a struggle for you, you are going to want to hear this.
The one thing I have to share with you is so simple and so practical, and you need to start doing it today. This is especially if you have young kids, and especially if you solo parent. I dug my heels in and fought this thing for so long, and I want you to start doing this much sooner then I did! Because it really made such a difference for us. Mornings around here used to be a real struggle. I was waking up feeling already tapped out. And the way I was feeling in the morning, trinkled into the rest of the day, affecting every aspect, including bedtimes. I learned it was cycle that needed breaking.
Today I am going to give you the one thing you need to break that cycle. I am going to give you the what, and I am also going to give you the how! This episode will include two very practical ways to start implementing this new habit TODAY. And trust me, you will want to start today!
I know this episode is going to serve you and your family so so well.
Always wishing you well,
Heidi xo
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
13 Feb 2024
009 // Release & Rise: Letting Go of Worry and MOM GUILT
It's Heidi Chirkoff, your companion on this journey of self-discovery in another episode of Solo & So Well. Today, let's dive into the deep waters of motherhood—specifically, the challenges of worry and mom guilt. I see you, fellow moms, in all your messy, raw, and incredible glory. You're doing the work, breaking cycles, and creating new paths for your family to thrive. I'm here to remind you how amazing you really are!
In this episode, we're exploring the intricacies of worry and mom guilt—those emotions that sneak into our hearts at various points. I'll share insights into how they're both rooted in fear, how worry leans towards the future, while mom guilt often resides in the past. As moms, fear is natural; it's part of our biological wiring to protect and nurture our little ones.
But here's the thing, my friend. While these emotions serve a purpose, they can also become overwhelming. Worry and mom guilt, when left unaddressed, trick us into thinking we're taking action when, in reality, we're stuck in a loop. Today, I'm sharing strategies to release that weight. Because guess what? You don't need that extra burden.
Join me as I open up about my own struggles and share practical ways to tackle worry and mom guilt. We'll explore the power of addressing issues when they're small and learn to avoid the trap that keeps us from being present and taking meaningful action.
This episode is an invitation to let go of what's holding you back so you can flourish in every season of your life.
Always wishing you well!
Heidi xo
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
16 Feb 2024
BONUS // Increase JOY in Your Life TODAY: One Simple Exercise with Huge Impact
Hey Mama! Get ready for a joy-filled boost this Friday on Solo & So Well! 🌟 In this bonus episode, I'm unveiling a simple yet powerful exercise that can skyrocket your joy levels. I won't spill all the details here, but it involves setting joy alarms, embodiment practice, and creating a personalized joy list. 📝✨ Which all result in the rewiring of your brain, and forming a new, and permanent pathway for experiencing more JOY!
Imagine experiencing more joy throughout your day, and in this season of motherhood and solo parenting. It is 100% available to you, my friend! It may feel a bit awkward and silly, but trust me; the results are powerful! Curious? Tune in for a quick dose of joy and join me on this delightful journey.
Always wishing you well,
Heidi xo
#JoyfulFriday #HappinessHack #SoloAndSoWell
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
19 Feb 2024
010 // Serving Serenity: Cultivate More Peace and Order Around the Dinner Table with Kids
Today, I'm diving into a topic that was once a real struggle for me as a solo parent - dinner time. With three energetic boys and a small house, chaos was becoming the norm, leading to stress and overwhelm. But, guess what? I found a way to make dinner time not just manageable but actually enjoyable.
In this episode, I spill the beans on the three tips that became my secret weapons. From starting dinner prep early to fostering connection and incorporating respect and gratitude, these strategies have worked wonders for my family. I share the highs and lows, the challenges, and the victories. If you're a solo mom looking to bring more peace and order to your dinner table, this one's for you. Tune in and let's turn your mealtime stress into family bliss!
Pssst... today we are also celebrating hitting double digits on Solo & So Well - cheers to episode 10! Thanks for be apart of this journey with me, friend!
Always wishing you well,
Heidi xo
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
21 Feb 2024
011 // Tracking Triumphs: A Simple Method to Celebrate Your Mom Wins
Do you have a hard seeing the positive work you are doing, and the progress you are making? Do you get stuck on failures and short-comings? Do you have one bad day, and it erases all the good days? You are doing better than you think, mama, I promise you!
Welcome back to Solo & Well! It's Heidi Chirkoff, and today, as we mark our 11th episode, I'm thrilled to share something special with you. Today I'll be sharing with you a tool/ method that will become a visual representation of your effort, consistency, and progress. It's time to recognize the incredible work you're doing on yourself, with your kids, and in your home.
In this episode, I unveil a practical tracking and celebration tool designed to shift your focus towards the positive. As mothers, we can be our harshest critics, especially in challenging times. This simple tool will help rewire your brain to appreciate the good amidst the struggles.
No notebooks required, just open ears and an open heart. I'm getting real, raw, and vulnerable, pushing past ego and fears, because I believe someone out there needs to hear this—maybe it's you.
Are you ready? Let's dive in and discover a powerful tool to bring more positivity and gratitude into your daily life!
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
26 Feb 2024
012 // 6 Tips to Improve Your Sleep Cycle and Sleep Quality
Do you have a hard time shutting down at bedtime? Do you toss and turn, and can't turn off your busy brain? Do you you wake up feeling tired, like you didn't any rest at all? Do you wonder if being tired all the time is just part and parcel of being a Mom with small humans?
You are not alone, my friend! And you don't have to be so dang tired all of the time! Even as a busy mama, with young kids, babies, and a partner that works away.. I got you.
In this episode I am going to be giving you six amazing tips to improve both your sleep cycle and sleep quality. So that you get the proper rest you need! Motherhood is no joke, and a lot of the time you are pulling double duty - you need your rest mama!
If you are ready to learn more about things like circadian rhythm, blue light before bed, eating before bed, does caffeine and alcohol effect have an impact on sleep..?
I can't wait to get into it all with you!
And I would love to hear about how implementing some of these tips goes for you! So please, let me know in a review on Apple Podcast, OR share on social media and you can tag me @heidichirkoff
I appreciate reading your reviews and posts SO MUCH.
(If you are finding yourself waking up more days then not, feeling tired, grumpy, and irritable- short with your kids, go check out episode 008)
Loads of love to you, Mama.
Always wishing you well,
Heidi xo
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
28 Feb 2024
013 // When Dad Leaves and All Hell Breaks Loose: Three Tips for a Smoother Transition When Dad Leaves for Work
Tell me, is it that same at your house.. when your husband leaves for work, it's like everything goes off the rails! The washing machine breaks down, the power goes out, all of a sudden there's a mouse problem.. and then on top of all that, you have the kids, missing Dad, and acting out! It's a lot. And can be so tough!
In this episode I am going to share with you three tips to help you have smoother and more manageable transitions, when Dad leaves for work!
To help you better control the things you can, and be more equipped to handle the things you can't...because there will always be things.. right?!
And after this episode, if you haven't done so already, could you PLEASE take a minute to leave the show a 5 Star Rating and a little review. I love hearing from you! You can also help the show, and help other mama's discover it, by sharing a screen shot of an episode you enjoyed, or share the link to the show and let other mamas know what they can expect here!
Soo many mamas out there, are struggling silently in motherhood and in their Solo Parenting journeys, trying to keep it together. Lets invite them along into this community we are creating, where they can be seen, supported, and celebrated wherever they are at.
Thank you, I appreciate it SO MUCH!
I hope you enjoy this episode, and walk away with some great knowledge to help you and your littles have smoother transitions when Dad leaves for work.
You got this!
Always wishing you well,
Heidi xo
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
04 Mar 2024
014 // How Do I Find My Purpose in Life? First Step to Discovering and Unlocking Your Purpose
Have you been getting a pull, a tug, that there's more out there for you? You question the meaning of your life, and what you were put here on earth to do? Wonder what you are supposed to create? Who you are meant to serve and help?
While being a Mom absolutely gives you meaning and purpose, you feel like you are being called for more. You are not alone, Mama. And you don't have to feel bad about it! Wanting to pursue passions and fulfillment outside of motherhood, does not mean you love or cherish your kids, and your role any less.
Motherhood can have us so busy, and stretched sometimes, we can't even hear our own thoughts, let alone figure out what our purpose in life is...maybe it's time to PAUSE, and slow down a bit. Have you ever heard the saying " you need to slow down, to hurry up"? That's is exactly the flavour of todays episode, and I cannot wait to dive into it all with you!
That seed was planted in your hear for a reason, my friend. And I'm on a mission to help you tune into it, figure it out, and follow it! ( and not feel about about it)
Make sure you heat up your coffee, and grab a notebook!
Always wishing you well,
xo Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
11 Mar 2024
015 // Wanting to Do Better for Your Kids: Three Must-Knows for Empowered Motherhood Transformation
Have you been feeling trapped in the lows of motherhood right now? Like everyday is groundhog day, and everyday is hard? You are so hard on yourself for feeling the way you feel, and reacting the way you do. You so badly want to be and do better for your kids, you just don't know how.
Wanting to do better for our kids is great. It's when we feel like we are measuring up, that it hits hard. So friggen hard. If this is all sounding familiar, I want you to know you are not alone. I hear you, I see you, I feel you. And today I have a strong message just for you. That if you can relate to any of this, you need to press play, listen, and really hear what I have to say today.
My hope, is that by the end of this episode you will be lifted; your head and your spirits. You will feel more equipped and empowered moving forward in your transformational motherhood journey. You will know, without a doubt you are the exact right, more than qualified, capable, and worthy human to raise your babies. And you will start to hold a ton more space and grace for yourself - which will lead to so much more peace in your heart and in your home.
If you have been wanting to do better for your kids, I have three empowering must-knows for you today <3
Psst if you haven't heard, I now offer one-on-one support, through online life coaching! Find the link below to book your FREE 15-Minute Discovery Call with me, via zoom. No strings attached. I'll get to learn a little about you, you will get to learn a little more about me, and what I'm offering right now, and then we can determine if coaching is the next right step for you!
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
18 Mar 2024
016 // Feeling Stressed Out, Overstimulated, Low Energy, Short with Your Kids? Lets Explore 8 Great Reasons to Get Outside More!
Have you been feeling stressed out, low energy, and like you are living at your tipping point? Have moods been up and down? Are bedtimes with the kids feeling hard, on the regular? Are you sick and tired, of always being sick and tired? What if I told you that getting outside more can help with all of that?!
Join me in todays episode, where we explore eight amazing reasons to get outside more! So many of us mamas are not getting out enough. And we are experiencing negative side effects because of it. It's so easy to get caught up in the day to day tasks, and not make it a priority. But we need to! We need the mental break, the refresh, the reboot. We need all of the benefits we are to talk about today! Are you ready to say hello to smoother bedtimes, better moods, more energy, stronger immune systems, and a more regulated nervous system?! Getting outside more is going to hugely benefit you, and the entire family.
I cannot wait to dig into this with you. So go ahead and press play, and let's get to it!
P.S I now offer Life & Wellness coaching for Mamas looking for some extra support right now. If you are ready to thrive in and beyond motherhood, I would love to support you on that journey. Keep scrolling down to find the link to book your FREE 15-Minute Discovery Call. Lets get to know each other, and see if coaching with me, is the next right step for you.
Always wishing you well,
xo
Hedi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
25 Mar 2024
017 // Fitting in Fitness as a Busy Mom for Physical, Mental, and Emotional Benefits
Hey Mama! Have you been feeling a pull to prioritize fitness more? Have you worked out consistently in the past, and already know how much in benefits you, in so many ways? Have you never really worked out, so you don't even know where to start? Do you struggle with finding the time and energy to fit it in now, as a busy Mom?
I've been there! I know it can be hard to workout consistently, when you are busy taking care of everyone else's needs. I know it's tough when you are in baby/toddler season, and a spouse gone at work a lot of the time. I know how it can get way down on the priority list. And I also know, how much good it does us, when we are prioritizing it.
Regular exercise and moving our body can help in so many ways. It can increase our mood, and energy levels. It can help calm our minds, and regulate our nervous systems. It supports our physical, mental, emotional health and well- being. When we take care of ourselves in this way, we are able to take better care of others, of our families, our kids.
I think todays episode is going to be the encouragement and support you've been waiting for to get started!
If you know of another mama that could benefit from this episode, please send it to them! Or share on your socials. Mama's helping mamas!
If you have been thinking about working with a Life and Wellness coach to help you get started, make changes, and get you stepping into the women and mama you were created to be- click on the link below to book your Free 15-Minute Minute Discovery call. I would love to connect, hear what going on for you right now, and see if coaching with me, is the next right step for you. Go book it, Mama!
Hope you enjoy todays episode!
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
01 Apr 2024
018 // 3 Tips to Start Living as Your Highest Self TODAY
I am really excited to bring you todays episode! Have you been searching for more? Do you know you were meant for more? Do you feel like the highest version of yourself is trapped somewhere deep inside of you? You just don't know how to set her free, support, and nurture her? This episode is for you.
I think so many go through life living in autopilot. We play small to keep ourselves safe and comfortable. I am reminded all the time about how short and precious life is. And I know I don't want to wake up one day when I'm 80 and realize the only thing holding me back from living my best life, was me.
I have a few great nuggets for you inside this episode, to help you start living as your truest and highest self TODAY.
If you are ready to start living in alignment with your highest self, and step into your thriving era, go ahead and press play!
If you haven't downloaded your FREE RESOURCE yet...make sure you keep scrolling down and grab '5 Ways to Win the Day'. A daily checklist with five non-negotiable things you need to start doing everyday to help you thrive! Don't underestimate the impact these five simple daily practices will have on your day/life. Action compounds, my friend!
And if you are needed higher level in one-on-one support, go ahead and book a free 15-minute Discovery Call with me. The link is in the show notes for you. Lets meet, and see if coaching is the next right step for you.
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
03 Apr 2024
BONUS // Three Dirty Tricks I Play on Myself to Help Win the Day
So, I realized I have a few tricks up my sleeve to make for smoother days around here. They aren't technically time-management, self-care, or daily wellness practices...BUT they still do help me with time-management, taking care of myself, and winning the day!
Curious what they are?!
Go ahead, press play! In todays episode I am sharing three dirty little tricks I play on myself to help win the day. And I think they could help you win your day too!
If this episode made you think of your own little tricks/ hacks that you would add to this list, please tell me in a review!! I would love to hear them!
And if you haven't downloaded your 5 Ways to Win the Day FREE RESOURCE yet.. make sure you keep scrolling down, to grab that! It's a daily checklist created to help you stay on top of five simple daily wellness practices, that will have huge impact in your life over time. Go download it, mama!
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
08 Apr 2024
019 // Some Days Are Just Really Friggen Hard and Everyone Needs a Reset: 3 Components for an Effective and Meaningful Reset
Welcome back to another episode of Solo & So Well. I am your host Heidi Chirkoff, and I'm so glad you are hear today!
If you clicked on this episode it's probably because you are having some harder days right now, you are right in the thick of it. And you need some tools, and encouragement- and from someone who truly gets it.
I was inspired to bring you this episode because I just had a couple really hard days around here this week, actually it wasn’t even a day, it was just a few hours of our afternoon.. but it was really hard. I knew this week was going to have some challenges. Post spring break/easter festivities, getting back into routine, my husband left for work, I was starting my cycle... okay, all the things. And as expected, there were some moments; when my kid got activated, I got activated. And I really had to take a step back, dig deep, and be intentional about hitting the reset button.
In today's episode I am going to give you three components a reset must have in order to be effective and meaningful for everyone, to help turn the day around as soon as possible, with more peace, connection, and room for joy.
So, if that sounds like something you need in your life right now, go ahead and press play!
If you ever need one-on-one support or even just curious about what Life & Wellness coaching with me would look like, please keep scrolling to the show notes and book afree 15 minute Discovery Call.
It's completely free. It's casual. You have nothing to lose, and possibly so much to gain. You don't have to keep struggling, Mama. You're life can look and feel so so different in just a few months from now. You are worthy of the bright and beautiful life you dream of. I'm here to help get you on that path.
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
15 Apr 2024
020 // What is a Life Coach? Should I Hire One? What Kind of Transformation can I Expect?
Have you been considering hiring a life coach? Are you a little unclear about what it even is? Or what kind of transformation you can expect? Are you curious about how coaching is different from therapy/counselling? In this this episode, we are going to cover all of that. I am also going to share some of my story and personal experience with hiring a life coach. I hope to answer all the questions that have been circling around in your head and your heart, give you the insight you need, and help you pull the trigger on getting the support you need and deserve right now.
If you are a Mom experiencing burnout, overwhelm, loss of identity, feeling short-fused, disconnected, and tense most days- and you feel like you are lacking the support, the motivation/energy, the accountability, and the clear steps to take in order to experience more joy, peace, and fulfillment in your everyday/life.. I want you to now you are not alone. And more of all of that is available to you, in the exact season you are in.
If you are ready to turn things around, you haven't been able to do it on on your own, maybe it's time to hire a life coach.
Asking for help is hard, I get it, but staying stuck is harder.
I also share a special offer at the end of todays episode! So be sure to stick around for that!
I NEVER want finances to be the thing that holds a Mama back from getting coaching, and the support she needs to thrive, to rise above all that's weighing her down right now.
If you're wanting to know more about Life & Wellness coaching with me, have any questions, or are ready to get started - go ahead and scroll down to find the link to book your free 15-minute Discovery Call.
Looking forward to meeting you, and figuring out if coaching with me, is the next right step for you.
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
22 Apr 2024
021 // (GUEST) True Self-care that Supports Your Nervous System and Helps You Recover from Burnout with Michelle Koch
Have you been feeling tapped out? Like, all the time? Are you experiencing low mood and energy? Brain fog, headaches, or chronic fatigue? Are you short with your kids a lot? Do you have resentment brewing inside of you? Do you wonder if all these symptoms are just part and parcel of being a Mom? There might be more going on for you, Mama.
Burnout is a real thing. And so many Moms out there are suffering through it- thinking it's "normal" to feel that way, given the the season you are in. Here is your reminder that just because something is common, does not mean it's normal. It is possible there is something deeper going on for you, and there are ways (solutions) to start feeling better in the exact season you are in. And you absolutely deserve that!
Join us for todays very first guest interview with Burnout Educator Michelle Koch! This Mom of three takes us into a deep dive of her own experience with burnout, and how she learned to support and heal her nervous system in order to recover from it. And now she helps other Moms do the same!
If you resonate with any this, and you think the term "self-care" just means bubble baths, and trips to the spa... I think this conversation is for you.
Do you find yourself scrolling Instagram, comparing your life to the perfect grids, the always happy families, and immaculate kitchens - and it makes you feel less than? You think man, they have it all, and I'm a hot mess over here! Do you see Moms at the park or at playgroup with seemingly endless amounts of patience and energy and you wonder why they have it, and you don't..
Comparison puts us in a place of lack, of less then. It kills our confidence, robs us peace and joy, and can stunt our growth. When we are so busy looking outward, thinking about all the things we don't have, we forget to be grateful for the things we do have. And we really do have so much to be grateful for. Gratitude is a powerful energy to be in.
We see a glimpse of someone else's life, and we forget it's only one piece to the puzzle. We make it up in our head they are "perfect", they have it all figured out. They are doing it “right”, there for I am doing “wrong”. When in reality, we are all just doing the best we can. And we have no idea what's going on for that Mom, behind closed doors, below the surface, beyond the highlight reel...right?
We have to stop comparing our worst moments to someone else's best moments.
In todays episode we chat about how comparison might be killing your confidence in motherhood, and then I give you three super practical ways to combat it.
Because we have enough going on already... and we don't need to be worrying about what everyone else is doing, how/when they are doing it!
It's time to shift your energy, build trust in yourself, grow your confidence, and lower stress and anxiety.
So, if you're ready, go ahead and press play!
Always wishing you well,
xo Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
06 May 2024
023 // Boost Your Mood and Energy Levels with this ONE Simple Daily Practice
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
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
13 May 2024
24 // Feeling Like You Don't Have Enough Time and Energy to Tackle the Day? Let's Help You Find More!
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 think you will really appreciate and benefit from it!
So go ahead and press play. Let's do the work, get accountable, and find out if you are also an "energy diverger" like me.
P.S I have spots open for one-on-one Life & Wellness coaching right now. If you are needing some extra support, and you would like to know more about my one-on-one coaching program, email me, or click the link to book a free 15-Minute Discovery Call.
I look forward to connecting with you!
Always wishing you well,
xo Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
20 May 2024
025 // (GUEST) Getting to the Root of Your Child's Behavior | Understanding Your Triggers | How That Impacts Your Parenting AND What to Do About It -with Pediatric Occupational Therapist Kaili Zeiher
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 us on understanding and getting to the root of our child's behavior. As well as understanding and getting to the root of our own triggers, how that impacts our parenting AND what to do about it.
I know there is going to be so many takeways from this beautifully vulnerable and valuable conversation with Kaili. And it's going to bless so many mamas!
You are going to leave with a ton of practical knowledge, and deeper understanding and connection to what might really be going on for you and your child in challenging, and activating moments.
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 need to get started in your own home.
I hope this serves you well.
Always wishing you well,
xo Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
10 Jun 2024
027 // Prioritize These 5 Basic Needs to Get Out of Survival Mode
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 energy? Do I have a hard time being present?
Am I aware I haven't been prioritizing myself and my most basic needs??
If you answered 'yes' to multiple of these questions, it's very likely you are operating in survival mode. And you are probably feeling very out of touch with yourself, what your needs are, and where to even start to get out of it.
This episode is for you, my friend. I see you, I feel you, and I want to help you.
So, take my hands, let's dive into this episode, and take it 'back to the basics'.
If you are finding yourself in, or slipping back in to survival mode, you are probably not prioritizing one or all of these needs we are going to be discussing today.
And if you need some extra support, I have one-on-one Life & Wellness Coaching spots open right now. Click the link in bio to book your free 15 minute Discovery Call.
Okay, let's get to it!
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
17 Jun 2024
028 // You Want to Thrive but You are Not Prioritizing These Two Things.
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 long without prioritizing those things until we reach our breaking point.
Not prioritizing these needs leads to burnout and operating, and parenting from survival mode. And its really friggen tough live and operate from that place.
And today we are going to chat about the last two needs in the list, give you more practical ways you can better take care of yourself, and meet your most basics needs in order to step out of survival mode and start thriving in this life/season like you are meant to!
Whether you have experienced it before, are there now, or feel like you are slipping back into burnout/survival mode you know its not a fun place to be. And we want to work our way out of it as as soon as possible.
And this episode is going to help you do that.
Please know, if you are needing extra support with this, I got you. I currently have some 1:1 spots open for Life & Wellness coaching. Book your free 15 minute Discovery call so we can connect.
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
23 Jun 2024
029 // Your Check Engine Light is On and It's Time for a Realignment: Three Reasons You Might Have Fallen Off Track with Your Goals
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 away from them; and take a big first step towards getting back on track and claiming what's yours for the taking! You deserve all great things, my friend.
Press play, and lets get to it!
** today is the LAST DAY to join the free Summer Sanity Saver - 5 Day Challenge. Keep scrolling to find the link to JOIN NOW! I cannot wait to connect with you inside the group!
Always wishing you well,
Heidi
xo
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
01 Jul 2024
30 // Nurturing Mind, Body, and Soul: Three Daily Practices that Actually Invite More Joy & Peace Into Your Life
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 around better. I can't wait for you to start implementing these things, and see for yourself just how positively impactful and powerful they truly are!
And I would love to hear from you in a review and know:
A) which one of these practices is the more foreign to you, or you have been neglecting the most? B) How and where are you going to start fitting these into your day? C) After you have been prioritizing these three practices for a week or two, what are you noticing?
Okay, Mama! I hope these serve you well!
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
08 Jul 2024
031 // Let's Explore an Area That Might Be Causing You More Stress and Fatigue than You Realize
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 transparency, I’m bringing this to you, because its something I struggle with too. And it's good to have reminders, to hold ourselves accountable. Because it's not just our time we are wasting... it's our energy, it's our capacity, and it could be robbing our peace and our joy!
And I know you’re here because your ready to invite more of all of that into your life- so lets take a look and get accountable together, about something that could be a major factor and is holding you back from attaining all that good stuff.
Just before you press play, know that I have a couple 1:1 spots open for Life & Wellness coaching right now. You don't have to figure it all out on your own, Mama. I am here to support you. Email me at hello@heidichirkoff.com or keep scrolling to find the link to book your free 15-Minute Discovery call.
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
15 Jul 2024
32 // Get Unstuck the Accelerated Way: Top ONE Thing You Can Do to Move Through Change and See Results Faster
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.
I hope this encourages and inspires you to take that next step, and drastically change your life for the better! You deserve it, my friend <3
Always wishing you well,
Xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
22 Jul 2024
033 // Make Your Dream Life Come True: One Simple and Powerful Exercise to Help You Get Clear on What You Want and How to Get it.
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, so you can get to developing a blueprint and aligned plans to get you there!
Save yourself a lot of frustration and headache, and press play!
If you need any extra support around this I have a couple 1:1 spots open right now. Email at hello@heidichirkoff.com with anything of your questions, or book a free 15 minute discovery call with me! (keep scrolling for the link)
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
29 Jul 2024
034 // (GUEST) Moms Need Play Too! Time to Release Perfectionism, Combat Overthinking, and Connect with Your Inner Child with Kara Latta
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?
Did you know play isn't just for kids? Moms really need it too! And not having enough of it may be a big factor into why your are feeling the way you are feeling right now.
Join us for todays episode with Play and Mindset Coach Kara Latta!
She is your partner in fun on the path to healing perfectionism and rekindling your playful, creative spirit. Kara’s message is that play is anything but fluffy; it’s the secret sauce to more health, confidence, creativity, and joy (science says so too!). It's also a powerful healing tool to help us release perfectionism and connect with our inner child.
Learning to connect with my inner child and prioritize play more has benefited my life so much, and I know this is going to be really meaningful learning and work for you as well.
And if you know of another Mom that needs to hear this, send it her way - let's bring more peace & joy into motherhood for as other mama's as possible.
Oh, the ripple effect that will have, for generations to come!
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 and a fellow mama of three, Gloria McLean. And she is going to walk us through her journey of discovering the power of breath/embodiment work - when she herself was going through a really hard time, searching for tools, and a deeper connection to herself. I think many of us can relate to her story, and there are going to be lots of great nuggets and practical knowledge for you to walk away with.
And spoiler alert...Gloria also gifted us with a *BONUS* 5 Minute Self-Love Guided Meditation! And it's so lovely! You are going to want to save this episode so you can come back and marinate in it daily! Thanks Gloria!
If you enjoyed this episode, and you know of another Mom that needs to hear this message - send it to a friend or share it on your socials! We are all in this Mom thing together, let's help one another through it with more connection, peace, love, and joy.
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 adjustments that gave us more of just that!
In this episode, I've broken it down to three top things I did for smoother, calmer, more enjoyable bedtimes! And I believe it is going to serve you and your family so well!
Hang in there, friend! You're an amazing Mom, and it's going to get better!
And it starts with pressing play!
Always wishing you well,
Heidi
xo
P.S if you want/need support from someone who truly gets it. Is never going to judge or shame you for those really tough moments we play over in our minds and weigh us down.. I have space for you. Book a free 15 minute discovery call. Lets meet and see if Life & Wellness coaching with me is the next right step for you.
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
19 Aug 2024
037 // (GUEST) Empowered Living: Holistic Health and Well-Being with Amy Lenius
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 knowledge that you can start using today to live a healthier, empowered, more joyful and peaceful life.
I would love to hear what you thought about this episode in a review. Or share one of your take-a-ways in your stories and tag both Amy and I <3
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 of pressure on myself to "get it together" and have motherhood all figured out before sending him off into the big world.
I was less than a year post-partum with our third boy, my husband working away for weeks at a time, and to be honest, I was hanging on by a thread. Mood and energy was low, and I was feeling like I was at max capacity.
It was exactly this time of year last year when I to leap of faith, invested in myself and hired a life coach - and it was one of the best decisions I ever made. I had already been in therapy for close to a year, and I can tell you, that 1:1 life coaching is next level support- and exactly what I needed to turn my life around in such a positive way.
It allowed me to experience so much more peace, joy, and fulfillment in what I was finding to be such a challenging and hard season.
I am filled with so much gratitude when I think about where I was, how I was feeling this time last year! So much growth and change has happened!
At the beginning of 2024 I launched this podcast, and my own Life & Wellness Coaching Practice. I get to now Moms who are on their own a lot, and struggling - move from operating and parenting from survival mode, to beginning to thrive! In and beyond motherhood.
Such a blessing, and I'm so honored to serve and support other Moms in this way!
I believe you clicked on this episode for a reason, and this just might be the nudge you've been waiting for. Make sure you listen until the end to hear the special offer I have for you right now. And I encourage you to take some time to sit with yourself afterwards so tune and listen to where that nudge, that inner knowing is telling you.
If it's to explore working with me, I can't wait to connect with you!
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
02 Sep 2024
039 // Confidence Isn’t Something You Get—It’s Something You Build: Practical Method to Boosting Confidence in Any Area of Your Life
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 from my own experience training for a Spartan race, I share the mindset shifts and practical steps that helped me push past self-doubt and build confidence from the ground up. Learn how to embrace imperfection, overcome fear of failure, and take consistent action to develop unshakeable confidence in motherhood and beyond. Whether you’re working on a new routine, parenting strategy, fitness goal, or stepping out of your comfort zone in any area of personal growth, this episode offers the inspiration and tools you need to move forward. And learn why showing up, even when it's messy, is the key to unlocking your fullest potential and thriving in and beyond motherhood.
Tune in for actionable insights that will help you start building the confidence you deserve today!
PSA: Moms Time to Thrive - My 12 week 1:1 coaching program 20% Off until Sept 9, 2024. This program is designed with busy, solo parenting mamas in mind - to help emerge from survival mode, begin to thrive, and experience more peace, joy, and fulfillment in and beyond motherhood, in the exact season you are in.
The program includes:
- 12 weeks of 1:1 coaching support - Bi-Weekly 45-Minute Sessions via zoom (6 total) - In Between Session/Daily Support via email - Personalized plan, tools, and resources
If you want to know more about the program, or just gain some clarity and get a feel for what coaching with me would be like, please book free 15-minute Discovery Call OR email me directly at hello@heidichirkoff.com
I know it's hard to reach out for help, and can be a big decision to invest in yourself, and I do not take that lightly. Looking forward to connecting with you, getting all your questions answered, and helping you feel confident in whatever you decide.
Chat soon.
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
09 Sep 2024
040 // Lean Into Falls Transformative Flow: 3 Seasonal Self-Care Tips for Stressed-Out Moms
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:
Let Go & Invite In: A guided journaling exercise to release what's no longer serving you and invite more of what you desire.
Create a Movement Plan: Simple, achievable ways to incorporate movement into your day, boost your mood, and manage stress—even with a full schedule.
Invest in Yourself: How to make small but impactful investments in your growth and well-being this season, aligned with where you are at and who you are becoming.
These steps are all about finding more joy, peace, and fulfillment in and beyond motherhood. And, if you’re looking for even more support, don’t forget that today is the last day to get 20% off my 12-week 1:1 coaching program, 'Moms Time to Thrive.' Let’s work together to help you thrive, not just survive, as you close out this year strong!
Tune in for this episode to start your fall transformation with confidence and clarity!
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
16 Sep 2024
041 // Simple Daily Check-in for Moms to Make Small Improvements and Feel Better Everyday
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 share practical tips on how to easily build this practice into your daily routine.
Whether you're brushing your teeth, waiting for your coffee, or squeezing in a quick moment between errands, this check-in routine will help you reconnect with yourself and find those small, actionable steps that can boost your mood, increase your energy, and lower stress.
Tune in to learn how this easy practice can help you stay grounded and take better care of yourself, even during the busiest days. Let’s start making self-care a priority, one small check-in at a time.
Go ahead and press play! And don’t forget to share how your check-ins are going with me on Instagram, a comment on Spotify, OR in a review on Apple Podcasts <3
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, we’ll dive deep into how to recognize the signs and symptoms of burnout and, more importantly, how to reset your wellness. I’ll walk you through some practical steps from my coaching framework begin to reclaim your energy and joy.
By the end of this episode, you’ll have a simple but powerful first step to start creating your own wellness plan. Plus, I’m excited to share the details about my revamped 1:1 coaching program, The Mom Reboot, specifically designed to help moms in burnout prioritize their wellness, emerge from survival mode, and feel energized, present, and joyful - in life and in motherhood.
If you're ready to prioritize yourself and transform how you feel, this episode is for you. Let's dive in!
Tune in, reflect on where you're at right now, and take that first step toward feeling like yourself again. You've got this, mama!
Always wishing you well,
xo
Heidi
APPLY to The Mom Reboot Scholarship: https://drive.google.com/file/d/1Qh4TEgVuVpd3GkgVLwESylvKaKqkFLpT/view?usp=drive_link
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
30 Sep 2024
043 // 5 Reasons a Mom in Burnout Might Not Ask for Help
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 start shifting them.
We'll also explore practical tips to help you take that first brave step toward receiving the support you deserve. Plus, I'll be sharing a little self-coaching prompt to guide you in making a positive shift this week.
And mama, don't forget—I’m offering a scholarship opportunity for my 1:1 coaching program, The Mom Reboot: 12 Weeks to Emerge from Survival-Mode, Feel Energized, Present, and Joyful in Life + Motherhood. Apply before October 8th for a chance to receive this transformative program completely free! You can find the application link in the show notes.
Sending you so much love—let's get started! ❤️
xo
Heidi
Apply for 'The Mom Reboot Scholarship'here: https://drive.google.com/file/d/1Qh4TEgVuVpd3GkgVLwESylvKaKqkFLpT/view?usp=drive_link
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
14 Oct 2024
044 // 3 Reasons Why 'Parenting Support' Might Not Be What You Actually Need Right Now
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 personal growth and self-care might be the missing piece to creating a calmer, more connected household.
Here’s what we’ll cover:
It’s Not Your Parenting That Needs Work – You’re likely already a great parent, but often it’s us that needs the care, growth, and attention to show up fully in our parenting roles.
You May Not Be Able to Apply the Parenting Tools Right Now – If you’re stuck in survival mode, your brain may not even be able to absorb and implement new strategies effectively.
Parenting Programs Might Be Missing the Most Important Component—YOU – So many parenting programs focus on behavior modification but miss out on addressing you as a whole person.
If you’ve been searching for parenting help but feel like you’re still stuck, this episode offers a fresh perspective on where to focus your energy for real change. Let’s start by taking care of YOU first, and see how much better everything, including your parenting, becomes. Tune in now!
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
21 Oct 2024
045 // Making Mom Friends is Hard: One Simple Exercise to Invite Genuine and Meaningful Mom Friendships Into Your Life
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 connections are crucial for our well-being.
In this episode, I’m walking you through a simple yet powerful exercise to attract some meaningful friendships into your life. I’m also sharing my own journey of feeling disconnected after moving to a new town, and how this practice helped me find one of my closest friends!
So, if you’re craving authentic connections, real conversations, and support from moms who understand you and your world, this episode is for you. Let’s get into it!
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
28 Oct 2024
046 // Exploring the Gap: Is Your Anxiety Being Fueled by the Distance Between Your Current and Ideal Self?
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 Person-Centered Theory developed by Carl Rogers, we’ll discuss the concept of incongruence—essentially the mismatch between who you are today and who you aspire to be.
I’ll guide you through recognizing this gap and understanding how it can create an underlying tension in your life. We’ll reflect on the qualities of your ideal self and what it means to truly align with that vision.
Throughout the episode, I’ll share practical tips and exercises that will empower you to start bridging that gap, from journaling about your values to practicing self-compassion. It’s all about making small, meaningful changes that will help alleviate anxiety and bring you closer to the person you want and are meant to be.
Join me as we take this journey together toward greater self-awareness and emotional well-being. And let’s begin to close that gap to cultivate a more peaceful, fulfilling, and aligned life!
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
11 Nov 2024
047 // 5-Minute Daily Practice to Align and Become Your Ideal Self
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 this vision can naturally inspire new habits and help you show up as your best self. Whether you’re aiming for more energy, deeper self-care, or a happier mindset, a few intentional minutes spent visualizing your ideal self can make all the difference.
Join me as I guide you through practical tips and small steps to begin this empowering practice. Let's move from dreaming to becoming, one mindful moment at a time!
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
18 Nov 2024
048 // Plan, Prioritize, and Meet Each Other's Needs: Why My Husband and I Started Daily Toolbox Meetings When He’s Home.
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 communication, from planning daily tasks to sharing emotional and logistical needs, so no one is left feeling resentful or unheard. Tune in to learn how you can implement this strategy to strengthen your relationship, get on the same page, and make the most of your precious family time together!
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
25 Nov 2024
049 // Wrapping It Up With a Pretty Bow: Top 10 Wins of 2024
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-being, stretched my boundaries, and embraced big goals alongside small, intentional steps. You’ll also hear some behind-the-scenes stories of family adventures, my experiences working with incredible podcast guests, and the lessons I took from a year of consistent self-investment.
If you’re looking for inspiration to reflect on your own wins or find new ways to invest in yourself, this episode is for you. And with a few 1:1 coaching spots open for 2025, it’s the perfect time to start fresh and focus on your own big goals for the new year!
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
02 Dec 2024
050 // Top 3 Wellness Habits to Keep You Energized, Grounded, and Healthy this Holiday Season
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 inviting you to join my December #PAUSEchallenge, where we’ll focus on giving ourselves permission to pause, breathe, and reconnect with what we need most. This challenge is designed to support you in making self-care a non-negotiable, even during the busiest time of year.
So grab a warm cup of something cozy, tune in, and let’s dive into how you can stay grounded, present, and well this December. Because a healthy, centered, and energized you is the best gift you can give yourself—and your family! 🎁✨
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
09 Dec 2024
051 // Setting Healthy Boundaries to Protect Your Energy and Peace Over the Holidays
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 it’s handling family dynamics, managing expectations, or carving out time for yourself.
Your peace and energy are worth protecting, and by setting boundaries, you can create a more joyful and fulfilling holiday season for yourself and your family. If you’re looking for extra support, I’m offering free 30-minute mini-sessions this December to help you ground, gain clarity, and create a plan. Spots are limited, so reach out to book your session today! Email me at hello@heidichirkoff.com or DM me on IG @heidichirkoff.coaching
Let's make this holiday season one that is intentional, joyful, and reflects what matters the most to YOU and your family.
Go ahead- press play.
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
16 Dec 2024
052 // Feeling Frazzled this Time of Year? Carve Out 30-Minutes to Reset, Refocus, and Recharge
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:
✨ Get grounded amidst the chaos ✨ Gain clarity on what truly matters ✨ Take small, aligned actions to bring more ease and intention into your day
I’ll share practical tips to help you reclaim a moment of peace, set realistic goals, and approach the season with a renewed sense of energy and intent. And if you’re wanting some extra support, I’m offering FREE 30-minute mini sessions this December to help walk you through this process, navigate the holiday, and set you up for more success in the new year.
🎄 Let’s make this holiday season a little calmer, a little brighter, and a lot more aligned. Listen in and give yourself the gift of clarity and calm today!
Always wishing you well,
xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
30 Dec 2024
053 // Set Yourself up for More Success This Year: Why I Ditched Doing New Year's Resolutions and Do THIS Instead.
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, let’s talk about choosing a word or intention for the year—something that feels grounding, inspiring, and achievable. I’ll share why I made this change a few years ago and how it’s powerfully shifted the way I approach my goals and life.
Plus, if you’re ready to set yourself up for more success, peace, and joy in 2025, I’d love to help you get started. Book a free 15-minute discovery call with me, and let’s explore how we can create a year that truly aligns with your values, needs, and vision.
This year isn’t about doing more—it’s about doing what matters most. Let’s make it happen together!
✨ Connect with me to book your free call today!
Always wishing you well,
Xo
Heidi
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
07 Jan 2025
054 // How to Set Micro Goals That Align with Your Bigger Goals and Vision for the Year
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 bite-sized, manageable micro goals that align with your intention and keep you moving forward, week by week.
This process is all about simplifying, staying aligned, and creating a rhythm that works for your life, no matter how chaotic things might feel right now. And if you’re ready for personalized support, I’m here for you! I offer one-on-one coaching to help you find your footing and create more peace, joy, and energy this year. Book a free 15-minute discovery call or email me to learn more.
Let’s make this year one of progress, not perfection. 💛
Don’t forget to subscribe so you don’t miss an episode, and if this resonates, please share it with another mom who might need this today!
Always wishing you well,
xo
Heidi
4o
5 Ways to Win the Day FREE Resource https://heidichirkoff.myflodesk.com/5waystowintheday
'He'll Be Home Soon' (My Children's book to help littles cope with Dad being away) https://a.co/d/9kkN9fG
Daily Gratitude Journal https://a.co/d/eBGbYbt
Book FREE 15 Minute Discovery Call - Life & Wellness Coaching https://calendly.com/sowellcoaching/15min
Contact Me Directly hello@heidichirkoff.com
Recommended Fitness App for Busy Mamas https://sweat.onelink.me/gNkX/qpvfkssx
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