The Wellness Project with Dr. Kim Foster
In the Wellness Project we unpack what wellness really means, with conversations and solo episodes designed to help you live a healthy, beautiful, vibrant life. Hosted by Dr. Kim Foster, MD-turned-coach, wellness expert, and entrepreneur, the show is about helping you cut through the confusion and overwhelm and finding the simple habits that actually fit your lifestyle. Whether you’re building a business so you can create true freedom for yourself, or you’re seeking the tools and strategies that will help you finally achieve your own personal health goals, you’re in the right place. Each week you’ll hear expert advice, inspiring stories, and practical tips that will help you feel better, follow your purpose, and master the art of living well.
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Hiatus Announcement
03/11/2024
Hiatus Announcement
I wanted to share some important news with you all. After much thought, I've decided to take a temporary hiatus from the podcast. This break is not permanent, but it's necessary for me to focus on some exciting priorities. Listen to this short episode to find out what they are. In the meantime, I will still be active on and , so connect with me there.
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167: Upgrade Your Life In 2024
12/27/2023
167: Upgrade Your Life In 2024
This is NOT another New Year resolution-setting podcast episode! I know that at this time of year, you’re being inundated with content on setting resolutions and goals. But did you know that over 80% of New Year resolutions fail? So, in this episode, we’re taking a different, more unconventional outlook on upgrading your life in 2024. Rather than sharing vague goal-setting strategies, we’re getting to the core of personal growth. You’ll learn: The reason why your goals and resolutions have failed in the past The two concepts you MUST focus on to bring true transformation into your life How having solid values determines your self-identify How to overcome limiting beliefs by upgrading your standards Why setting firm boundaries is crucial to stepping into your power So, if you’re ready to try a fresh, out-of-the-box approach to personal transformation, hit play now! Full episode notes:
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166: Intermittent Fasting and Women’s Hormones
12/13/2023
166: Intermittent Fasting and Women’s Hormones
Have you heard bad things about intermittent fasting for women? Do you want to try it but worry it will mess up your hormones? As an MD and long-term IF practitioner, I can tell you that intermittent fasting CAN be incredibly beneficial for women as well as men. But… Due to fluctuating hormones, we ladies do have to take a more mindful and flexible approach to fasting. In this episode, I'm explaining how to do just that. You'll learn: The key differences in fasting between men and women The top benefits of IF for women How hormone fluctuations can alter your fasting experience How to adjust your IF method during the different phases of your menstrual cycle Intermittent fasting isn't dangerous or complicated when you understand the basics around women's hormones. So, if you're an experienced IF practitioner or looking to get started, press play now to learn how to fast correctly as a woman. Full episode notes:
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165: Doctor Explains How to Break Bad Habits (That Are Ruining Your Health)
11/29/2023
165: Doctor Explains How to Break Bad Habits (That Are Ruining Your Health)
Have you been trying to cut out sugar for what feels like forever? Do you battle with yourself every evening to resist the tempting wine in your fridge? Breaking negative health habits can feel disheartening, frustrating, and sometimes downright impossible. But while it is undoubtedly challenging (and for a scientific reason), it is totally doable - if you know how. In this episode, I'm sharing the 5-step process I've personally followed AND successfully coached my clients through to break bad health habits for good. You'll learn: Why setting a goal is NOT the first step, and what you should prioritize instead How the way you frame your goals can affect the likelihood of success How to fill the void left by a bad habit (and why this is crucial) The power of making small, incremental changes Effective mindset techniques you can use to stay on track When and how to seek support So, are you ready to finally take control of your health and overcome those bad habits? Press play NOW! Full episode notes:
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164: How to Create Freedom with a Side Hustle
11/15/2023
164: How to Create Freedom with a Side Hustle
Burnout is like a disease that slowly drains every last drop of your energy. It’s easy to get caught up in the fight, trying harder and harder to stay in control. But what if, instead, you could pause, re-evaluate, and see it as a catalyst for change? In this episode, I’m revisiting my experience with burnout and sharing the 3 steps I took to go from a burned-out doctor to a fulfilled wellness coach. You’ll learn: The self-reflection tools you can use to work through your feelings and acknowledge your burnout The power of seeking support Ways to reconnect with your passion (or find a new one) Why you should build a side hustle rather than quit your job straight away The 4 things you should focus on when creating your new business So, if you’re ready to leap out of the corporate world and into a life of freedom, press play NOW! Full episode notes:
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163: Unconventional Ways To Break Through A Weight Loss Plateau
11/01/2023
163: Unconventional Ways To Break Through A Weight Loss Plateau
Have you been losing weight steadily, but now, it has suddenly stalled? If so, you're likely experiencing what is known as a "weight loss plateau." It's not as scary as it sounds, I promise. And once you understand what causes it, overcoming it isn't too tricky. In this episode, I'm explaining: What a weight loss plateau is - and why it can be a good thing The first thing to do when you encounter a plateau The attitude you need to cultivate to overcome it How to identify and move past the mental blocks keeping you stuck Press play NOW to discover my proven 3-step process and say goodbye to all confusion, frustration, or discouragement around weight loss plateaus! Full episode notes:
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162: Should I Take Vitamins? MD Advice On The Best Supplements For Women
10/18/2023
162: Should I Take Vitamins? MD Advice On The Best Supplements For Women
Wondering if vitamins are really worth it and which ones you should take? Then press play NOW! In this episode, I draw from my knowledge as a family doctor of 20 years to banish your overwhelm and confusion around supplements. You'll learn: What supplements are for and what they are NOT for The best supplement for boosting brain power The vitamin that almost half the population is deficient in! The number one anti-aging supplement A common deficiency in women - which may be causing your fatigue and low mood How probiotics impact much more than our gut health Factors to consider when choosing a supplement Tips for correct dosing And much more! Full episode notes:
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161: Willpower Doesn’t Work. Here’s What To Do Instead To Live A Healthier Life
10/04/2023
161: Willpower Doesn’t Work. Here’s What To Do Instead To Live A Healthier Life
Despite popular belief, willpower is NOT something you should rely on when attempting to cultivate a healthy lifestyle. Willpower is fleeting, limited, and in some cases, self-sabotaging. In this episode, I'm sharing exactly why we should not solely focus on will when building healthy habits and what to do instead. You'll learn: How our willpower gets depleted The link between willpower and self-image The SHOCKING truth about how willpower reliance keeps us stuck Tips for building a healthy habit when willpower is lacking The attitude you need to cultivate to achieve your health goals How working on your beliefs and self-identify will improve your success If you frequently struggle to stay on track and resist temptation, this episode will be an absolute GAMECHANGER! Full episode notes:
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160: 4 Intermittent Fasting Myths
09/20/2023
160: 4 Intermittent Fasting Myths
Is it ok to skip breakfast? Can intermittent fasting slow your metabolism? Will you lose muscle from fasting? Will IF cause my body stress? These are all common concerns of people considering intermittent fasting for the first time. And if you google these questions, you will find a LOT of contrasting information! So what is the truth? Is intermittent fasting safe, or are there risks you should be aware of? In this episode, I'm exploring the four most common intermittent fasting myths to reveal what science says about them. You'll learn: The SHOCKING truth about the common belief that breakfast is non-negotiable The weight loss method responsible for slowing metabolism (proven by science) How to increase muscle mass while fasting The effect intermittent fasting has on your body and cortisol levels So stop googling yourself into a rabbit hole, take a breather, and hit play for the TRUTH about intermittent fasting! Full episode notes:
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159: 5 Mistakes You're Making With Your Health Habits
09/06/2023
159: 5 Mistakes You're Making With Your Health Habits
Forming new habits involves a complex rewiring process in our brains. But how we approach habit building can hinder or optimize this. If you struggle to make your healthy habits stick, this episode is for you. I'm sharing the most common (yet unconscious) ways we self-sabotage our success and what we should do instead. You'll learn: How attempting to overhaul your entire lifestyle overnight is a recipe for failure The SHOCKING truth about willpower How to rewire your limiting beliefs Tips for choosing the right health habit for YOU How being more flexible is the missing ingredient to habit-building success Ready to master your mind and experience a healthier, happier lifestyle? Hit play NOW! Full episode notes:
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158: Why Am I Not Losing Weight? | The Real Reasons Your Diet Failed
08/23/2023
158: Why Am I Not Losing Weight? | The Real Reasons Your Diet Failed
The weight loss journey is full of bumps and setbacks. Whether it's regaining weight straight after your diet ends or struggling to resist temptation, feeling defeated and helpless is not uncommon. But this doesn't mean you're doomed for failure. Hope is on the horizon! In this episode, I'll share the five most common reasons why diets fail and what you can do to overcome them. You'll learn: Why you shouldn't focus solely on tactic, and what you should prioritize instead The self-sabotaging perspective that is preventing you from reaching your weight loss goals How being hard on yourself for minor hiccups may do more harm than good The two most damaging emotions you need to let go off How avoiding responsibility for your situation is holding you back The most effective way to overcome these five challenges and finally find weight loss success! Full episode notes:
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157: My Top 5 Anti-Aging Skincare Tips & Ingredients
08/09/2023
157: My Top 5 Anti-Aging Skincare Tips & Ingredients
Nowadays, we're blessed to have a wide range of anti-aging products at our fingertips. However, with so many choices, it's easy to feel overwhelmed when shopping for skincare products. In this episode, I aim to reduce that overwhelm and equip you with the knowledge needed to optimize your skincare routine, reduce signs of aging, and prevent skin damage. You'll learn: Why we should take advantage of the incredible developments in the skincare industry - and not feel bad about it! The powerhouse ingredient that stimulates collagen and elastin production The incredible compounds that neutralize free radicals to prevent disease AND premature aging How to get that freshly exfoliated smooth skin sensation without scrubbing your skin raw (and how exfoliants can reduce signs of aging) The most effective ways to reduce the appearance of dark spots, age spots, and melasma (including natural options) Why protecting your skin from the sun's harmful UV rays is an ESSENTIAL component to youthful skin Full episode notes:
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156: 5 Natural Ways To Relieve Stress
07/26/2023
156: 5 Natural Ways To Relieve Stress
Is it possible to reduce stress holistically? Absolutely! If you're feeling stressed, there are many natural ways to manage it, many of which are backed by science. In this episode, I'll share how you can better handle stress without resorting to medication. You'll learn: Why you should seek to manage stress better rather than eliminate it completely How spending time with animals can lower your stress levels The best stress-relieving bath recipe A little-known technique that could bring you instant calm The stress benefits of exercising The science behind meditation (and how this mindfulness practice can change how you perceive stress) If you're sick of stress affecting your mindset, energy, and physical health, this episode will be an absolute game-changer! Full episode notes:
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155: What Is Autophagy? 6 Incredible Health Benefits of Intermittent Fasting
07/12/2023
155: What Is Autophagy? 6 Incredible Health Benefits of Intermittent Fasting
If you practice intermittent fasting, you may have heard the term 'Autophagy.' Autophagy helps regulate metabolism and, therefore, can assist in weight loss. However, there are many other surprising benefits of this natural process. Never heard of Autophagy before? No worries, as in this episode, I'm explaining: What Autophagy is 6 incredible health benefits of Autophagy 7 ways to stimulate Autophagy If you want to live longer and look younger, you won't want to miss this one! Full episode notes:
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154: Life update (I’m moving & writing a book!)
06/28/2023
154: Life update (I’m moving & writing a book!)
Listen in for a short and sweet update on what's happening in my world, including a couple of juicy pieces of news! If you're curious about what's happening behind the scenes for me, this one's for you. Full episode notes:
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153: How To Fall Asleep Faster
06/21/2023
153: How To Fall Asleep Faster
Do you struggle to fall asleep at night? Do you lie there tossing and turning…and staring at the clock but you just can't get to sleep? If that's you, then stay tuned because in this episode I'm going to help you. I'm going to share 20 different strategies that you can try to help you fall asleep faster, so that you can get all the sleep you need and wake up feeling rested and refreshed…and several of these tips are ones that I bet you've never heard before so I want you to stay tuned all the way to the end. Full episode notes:
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152: Does Intermittent Fasting Work For Weight Loss?
06/14/2023
152: Does Intermittent Fasting Work For Weight Loss?
Does Intermittent Fasting work for weight loss? And more importantly, does it work LONG TERM? Is Intermittent Fasting just another fad diet? These are questions I get asked all the time, and in this episode, I'm going to answer all of these questions and more, to give you a really solid understanding of how Intermittent Fasting works so that you can decide whether it's right for you or not, and whether it's a good idea for you to try it or not. Full episode notes:
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151: How To Create An Online Course w/ Melissa Guller
06/07/2023
151: How To Create An Online Course w/ Melissa Guller
If you have an area of expertise, then you have an asset that you can use to make money online and create freedom for yourself: you can take that expertise and turn it into an online course. An online course is a wonderful way to not only share what you know, and bring it to a wider audience and help people anywhere in the world, but it's also a way to make money online, no matter where you are or what else you've got going on in your life. Whether you already have a business or not, creating an online course is something that anyone can do, but I completely understand that the process of creating a course can feel very daunting. Where do you start? How do you choose the right course idea? What tech pieces will you need? How do you build it? How do you sell it? In this episode I have a guest with me who is going to answer all of these questions and more. Melissa Guller is a course creation expert and the Founder of Wit & Wire, where she helps business owners expand their income and impact by selling top-rated online courses. Previously, Melissa worked full-time for Ramit Sethi and Teachable, and she's a top-rated instructor at General Assembly NYC and online on Skillshare. Melissa has become a sought-after speaker and educator in the course creation industry, and in this episode you'll get to sit with me as I pick Melissa's brain about how to create online courses. Full episode notes:
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150: Morning Routines: Healthy Habits To Do Everyday
05/31/2023
150: Morning Routines: Healthy Habits To Do Everyday
Would you love to have a morning routine that sets you up for success all day long? In this episode, I walk you through the process of crafting your very own morning routine. A lot has been said about morning routines (in books, blogs, YouTube videos, etc), and a lot of that content showcases the very specific morning routine of an individual creator. While those are definitely fun to listen to and watch, when it comes time to create your own morning routine it's unlikely that you're going to just copy/paste the exact morning routine of your favorite influencer. So, what do you do? How do you put together the perfect morning routine for YOU? And perhaps more importantly – how do you make it a habit that you will actually stick with? Listen to this episode to find out! Full episode notes:
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149: Can You Drink Coffee While Fasting?
05/24/2023
149: Can You Drink Coffee While Fasting?
If you're doing Intermittent fasting, can you drink coffee during your fasting window? A lot of people have this question! Especially if you choose to have a fasting window in the morning - does that mean you have to forego coffee forever? In this episode, I'm going to tell you exactly what you can, and cannot, drink during your fasting window. Full episode notes:
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148: How To Get Motivated | Healthy Living & Weight Loss Motivation Tips
05/17/2023
148: How To Get Motivated | Healthy Living & Weight Loss Motivation Tips
Do you struggle with staying motivated to lose weight (or eat better, or exercise regularly)? In this video, I give very specific steps to help increase motivation so that the next change you want to make in your lifestyle is going to stick. Most of us struggle with finding the motivation to make various healthy lifestyle changes. It's common to be really committed to something at the beginning…and then, we quickly lose motivation. This can be really frustrating, and many people will think there's something wrong with them for not being motivated enough. But it doesn't have to be such a struggle. If any of this sounds familiar, then stay tuned because I'm going to help you. Full episode notes:
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147: What Is Human Design and Can It Optimize Your Health? w/ Kelsey Abbott
05/10/2023
147: What Is Human Design and Can It Optimize Your Health? w/ Kelsey Abbott
Can Human Design help improve your health and well-being? The field of Human Design is an interesting topic that I really didn't know much about, to be honest, before having this conversation with my guest today. Kelsey Abbott is an intuitive Human Design and Money Coach who uses science, spirituality and play to help people welcome more ease, abundance and joy into their lives. Kelsey has a scientific background, like me, so it was interesting to hear about her journey into this more spiritual world, and the difference that it has made for her, personally, as well as her clients. In addition to being a coach, Kelsey also lives a wonderful life in Florida, as she is also an accomplished triathlon racer and takes plenty of time to play in nature with her husband and her dog, Zumi. One of the things that we talk about in this episode is the various ways that Human Design can influence your health, and how you can use it to optimize your well-being, if you feel called to go further down the path with Human Design. We talk about the fact that we are all different and we are all unique, and how what works for one person is not going to work for another person – something that I know to be true from my many years in the medical field. What I enjoyed learning about, in terms of Human Design, during this conversation with Kelsey, is the permission to be unique, and the permission to listen to your intuition, which I think are things that so many of us have had drummed out of us. Full episode notes:
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146: How To Increase Metabolism | Intermittent Fasting Benefits
05/03/2023
146: How To Increase Metabolism | Intermittent Fasting Benefits
When you're trying to lose weight, one of the things you might want to do is work on boosting your metabolism. After all, if you can train your body to burn more calories, it'll be easier to lose the weight you'd like to, right? Well, there are definitely ways to do this, but it's not exactly as simple as it sounds. In this episode, I explain to you what it means to boost your metabolism and share 4 practical ways to optimize your metabolism so you can more easily reach your weight loss goals. Full episode notes:
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145: Why Do I Feel Tired All The Time?
04/26/2023
145: Why Do I Feel Tired All The Time?
Do you feel tired all the time? Maybe you feel like you can't exist without coffee. You have no energy during the day, and you have no idea why. SO many of us feel like this. And there are a lot of potential reasons why someone might be feeling tired all the time. But there's one reason not a lot of people know about, and it's possible that this reason is at the root of your constant lack of energy. Your gut. In this episode, I explain the connection between our gut and our energy, and teach you why your gut may be causing this constant feeling of fatigue – and that's even if you don't have any digestive symptoms at all. Even if you're thinking right now "I don't have any gut issues"...it's possible that you still have trouble that you just don't realize. I also give you 8 specific action steps that you can take right now to improve your gut health (and your energy levels, as a result). I hope you find it helpful! Full episode notes:
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Change Is In The Air
04/19/2023
Change Is In The Air
It's spring, and we're ready for some changes around here! Listen to this quick bonus episode to hear my exciting announcement about what's next for the podcast.
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144: How To Recession-Proof Your Business w/ Stacy Tuschl
04/12/2023
144: How To Recession-Proof Your Business w/ Stacy Tuschl
You may not want to think about this, but I want to ask you: how ready are you for times of crisis, like a recession? Specifically, if you're building a business, how ready is your BUSINESS for unforeseen challenges? Today I have a guest with me who is an expert at creating systems so that your business can run like a well-oiled machine not only so that you can grow, but also so that you can weather the storms that might be coming your way. Stacy Tuschl started her own business at the age of 18 in her parents' backyard and turned that company into a multi-million dollar business she still runs today. Stacy is a bestselling author and founder of Well Oiled Operations, where she helps small business owners around the world create systems that facilitate growth. Her podcast, Well Oiled Operations, now has over 2 million downloads and she has interviewed guests like Suze Orman. Stacy was also named the 2019 Wisconsin Small Business Person of the Year by the United States Small Business Administration. It was my pleasure to bring Stacy on to the show and sit down with her and pick her brain about how business owners can prepare and pivot even during hard times… and I think you're going to find her advice really reassuring for one, and very actionable, for another. Full episode notes:
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143: How To Create Lifestyle Freedom With A Product Line w/ Katie Hunt
04/05/2023
143: How To Create Lifestyle Freedom With A Product Line w/ Katie Hunt
Have you considered developing a product line? Whether you run a business currently and you'd love to offer products alongside your existing services, or you're thinking about starting up a brand new side-hustle or business, selling products can be an amazing way to build a new stream of income and chart a path to financial freedom. And to me, freedom is a big part of wellness. Whether it's financial freedom, lifestyle freedom, geographic freedom, time freedom… whatever it is. It's difficult to be truly well, in the broader sense, if you feel like a prisoner in your own life in some way. So that's why I feel like anything that can help you achieve more freedom, autonomy, independence, and agency in your life, will help you achieve that fuller picture of wellness that we're all striving for. So in today's conversation I'm chatting with a woman who specializes in helping people build and grow product-based businesses, which in my book, is helping people create freedom for themselves. Katie Hunt is the founder of Proof to Product. She's also a podcast host, a business strategist, and a community builder for product-based business owners. Since 2011, Katie has helped thousands of brands get their products on the shelves of retail stores big & small. Her alumni's products are sold in Target, Nordstrom, the Container Store, and Starbucks, as well as independent boutiques around the world. During this episode, Katie and I talk about: How to decide whether a product business is right for you The importance of starting small and strategic The danger of trying to sell ALL THE THINGS The pros and cons of physical products vs. digital products The importance of defining your goals and your WHY, before developing your product line …and lots more! Full episode notes:
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142: SEO Tips: Content Marketing Strategy w/ Meg Casebolt
03/29/2023
142: SEO Tips: Content Marketing Strategy w/ Meg Casebolt
If you're building a business, you may be feeling burned out with the social media hamster wheel that requires you to be constantly churning out posts (that are here today and gone in a matter of hours). Or maybe you never really loved social media anyway, but you're wondering "how else are people going to find me?" How are you supposed to get in front of the people who you can help, and the people who will become clients? Well, the strategy that my guest and I get into today has nothing to do with social media, and in many ways is far more effective than social media. For one thing, this strategy will help you get in front of people at the exact moment that they're looking for the solution you provide. This strategy also has a way longer shelf life, meaning the effort that you put in now will continue to pay off for a long, long time… like we're talking months or years, rather than the hours that you get with a social media post. My guest today is Meg Casebolt, the founder of Love At First Search and the host of the Social Slowdown podcast. Meg specializes in helping businesses spend less time trying to hack the algorithms and instead create SEO content that attracts their ideal audience to their website while helping entrepreneurs cut their dependency on social media for their business visibility. Meg's clients are entrepreneurs who are too busy changing the world to worry about things like website conversion rates and search traffic. I think you’re going to love sitting in on my conversation with Meg! Full episode notes:
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141: How To Optimize Your Health Coaching Website w/ Jenny Belanger
03/22/2023
141: How To Optimize Your Health Coaching Website w/ Jenny Belanger
Is your website doing the job you need it to be doing? Specifically, is it acting as a client-attracting machine? Because I have to tell you, having a "nice" looking website is not enough. Websites are very important when building your business, but there's very little point to creating and maintaining a website if it's not doing what you need it to do. So how do you make sure that your website IS a client-attracting machine? What needs to go onto a website that's doing the work of attracting your dream clients and bringing them along a journey toward becoming an actual client, or customer? My guest on this episode helps us answer these questions, and more. Jenny Belanger is the CEO and Creative Director of JennyB Designs, a website design studio, and she helps entrepreneurs and small businesses build websites that communicate and connect with visitors and attract their ideal clients. With Jenny's background in nonprofit and corporate marketing + communications, she has been designing websites for 20 years, and in this episode I pick her brain about all her experiences and the wisdom she's gained when it comes to website function and design. Full episode notes:
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140: What Stops You From Living An Active Life? w/ Nicola Mercer
03/08/2023
140: What Stops You From Living An Active Life? w/ Nicola Mercer
What does being healthy really mean? And perhaps more importantly, how can we each start to pursue our own version of wellness? This is exactly what my guest and I get into on today's episode. Nicola Mercer is one of the coaches on my team - she works with me inside the Wellness Coach Academy, supporting all our students and new coaches as they're building their businesses - and before coming onto my team, she was actually a student herself inside my program, and became a certified coach through WCA. But before THAT, she was a corporate girl, working for Nike for 20 years. Nicola learned a lot when she worked at Nike, about the power of taking care of both your body and mind, and also why, as adults, we have a responsibility to normalize healthy living for the younger generation. We get into all of these topics and more in today's conversation. Full episode notes:
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