Today's focus is about some of the impacts of perimenopause in a woman's life and why it's important to know about perimenopause. Chris shares some tips you can incorporate now, whether you are in perimenopause or haven't yet seen the signs so that you can best navigate your menopause experience. This episode is the fifth in a series Chris hosts about Women's Health with a focus on perimenopause. For more information on Chris's Life and Health Coaching services, her Women's Health...

This episode is the fourth in a series Chris is hosting about Women's Health with a focus on perimenopause. Today's focus is on gut health, nutrition, and digestion.  Learn about foods and tips for creating a healthy gut biome as well as why it's so important. For more information on Chris's Life and Health Coaching services, her Women's Health Collective membership community, and events, visit: IG: @chris.swail www.alittlebitbetter.ca Sign up for the Beta first-access group for the Women's...

Today Chris looks at weight gain during perimenopause and the types of exercises that can be highly effective at keeping you fit and feeling well throughout perimenopause and beyond! This episode is the third in a series Chris is hosting about Women's Health with a focus on perimenopause. For more information on Chris's Life and Health Coaching services, her Women's Health Collective membership community, and events, visit: IG: @chris.swail (links in bio) Sign up for the Beta first-access...

When the shock that Chris had entered perimenopause, way younger than she thought possible, started to fade away, she went into research mode. Today Chris shares what she has learned about the big Hs - HORMONES! She tells you what's happening with them in perimenopause, and what they do in your body. Spoiler alert: A LOT! This one is a bit more technical and a little less story-like; it's packed full of important information about women's bodies. This episode is the second in a series Chris...

Calling ALL women! You're never too young (or old) to learn about women's health and the big changes that happen in your body. Join Chris as she shares some intimate stories about her surprise journey into perimenopause. Menopause wasn't on her radar at all - she was too young! Right?? Apparently not. In this episode, Chris shares a big list of perimenopause symptoms and talks about some she has experienced, as well as explains just what menopause is, and its stages. It's time to take shame...

This episode is of Chris being interviewed after hosting her first workshop on the ever-important but until recently almost taboo subject of Women's Health! You'll hear about why Chris is elevating conversations about Women's Health, particularly about the long years of perimenopause which can start, gasp, when a woman is in her late 30s! You'll also learn more about Chris, who she was as a youngster, and how it's helped guide her to where she is today. Thanks, Lyndsie, for sharing this...

It's a new year! But even when it's not, today's message is important. Be kind. When you end something - a year, a goal, a job, or project, or even a relationship - look at it and release (if needed) with kindness. When you begin something new, start it with kindness. Know your whys, review, evaluate, learn, and plan. Even in failure, bring in a lens of compassion and you'll feel so much better and even clearer about it. We judge, we all do! But when you introduce kindness into your...

What's the problem? Well, what do you know about it - the actual cause? The problem is that fast fixes or band-aide solutions are often applied to the symptoms of a problem, rather than the root problem. Sometimes we think we're fixing a problem, but that problem stems from another problem, so the fixes aren't fixes at all.  In this episode, we'll look at Chris's 5-step model for identifying the main issue so that those pesky annoyances that sprout from it go away too!...

Special episode! In this episode, Chris gets personal and shares about her experience living in chronic pain, which has been a major source of her personal health challenges. She talks about how she fell into living with chronic pain, how it has impacted her (spoiler: it wasn't only physical!) Many people suffer from chronic pain, yet there is very little conversation about it. Chris highlights how chronic pain can impact a person, from physical limitations to poor sleep, challenges in...

In 'Distracted By Our Feelings' Chris talks about how getting distracted by our feelings about ourselves, others, or situations, instead of dealing with the challenge, can keep us stuck and even created bigger issues. Being absorbed, fixated, or pre-occupied by our feelings about a thing, can hold us back from achieving goals, building or repairing relationships, and can have a negative impact on our confidence, behaviours, and actions Chris offers examples from her life and tips on how to...

One Magic Question offers listeners a very simple, yet profound way to pause and take stock of their circumstances so they feel more grounded and in control of their emotions and behaviours. By asking this one question, stress and anxiety can dissipate, while perspective and clarity rise. Wands and one magic solution may not exist, but Chris's question about examining the worth of a moment, can have a striking and instant effect on calming emotions to see the bigger picture, and therefore the...

Wrestling Yourself sees Chris back on the mic with an episode about how to recognize when we need to get in the metaphorical wrestling ring with ourselves to get to the bottom of ruts, periods of inaction, or unsupportive behaviour, or thoughts that hold us back in life. She illustrates this by sharing her journey - her struggles - to get back to podcasting. She shares how the answers can be delightfully simple, and are there waiting for us when we are ready to confront our own thoughts and...

Join Chris and her guest Amber as they dive into detoxification - what it is, what it ISN'T, and what it can open up in life. We talk about the stigma around the word 'detox', and how to change the narrative and also about allowing flexibility. Amber shares her detoxification journey insights and discoveries. Amber, who is a DoTerra Wellness Advocate (happened along her journey!) also shares about her love of essential oils and how she incorporates them into her life and practice. Connect...

Welcome to another bonus audio exercise. This meditation is an active or "doing" exercise. You will focus on sensations noticed through touch. This short audio exercise can be done anytime and anywhere (not while driving!) You can use this meditation as a tool to help ground yourself or ease anxiety at any time in your day by either sitting through the exercise or simply using touch as a quick tool to remind your body and mind to settle. Focus on the strength and stabilization you can feel...

Chris is BACK! This episode looks at how taking pauses or breaks, even big breaks that mean you stop doing lots of things can actually lead to more productivity and a better state of mind (and body) down the road. She describes how she just did that and how it has benefitted her. Chris shares her struggle with slowing down, facing her roadblocks, and how it has had positive impacts on her mind and body, and personal and business focuses.   Mentions: Mamas and Co...

Time for a habit and brain wiring refresher! In episode 50, Chris takes us on a refresher course about our habits - why they can be good and why less desirable habits are hard to break! She looks at how we are naturally programmed and offers an effective strategy for creating new habits that works with our brain rather than battling it with will power. ******* FIND me here! Coach Chris of A Little Bit Better; certified Life coach and Health coach Find me on IG @thisisalittlebitbetter and...

Sometimes we feel shaky or unsteady - life can feel a bit too chaotic. We can't control all the circumstances in our lives, but we can help calm, balance, and steady ourselves within the whirlwind. This audio exercise leads you through a body check-in, and a very simple yet powerful technique you can use anytime (meaning can be out in public - you don't have to be in a quiet, meditative space) to create a sense of sturdiness and steadiness through self-grounding. You are strong. You are...

In this episode, we look at why DOING can be so hard, yet not doing is what keeps us feeling stuck and stagnant, and can lead to feelings of unhappiness. We look at why we don't do things we want to do, and talk about strategies (and I give you one exercise) that you can use to help take yourself from dreaming and not making headway on goals, to taking action to see those dreams come true! ********* FIND me here! Chris Swail of A Little Bit Better; certified Life coach & Health...

I'm back! Join me as we look at strategies for resetting. If you are feeling sluggish, or stuck, or itching to move forward, this is a great episode with strategies to help you reset, prep, and create an action plan that will set you up for success - whatever "success" looks like for you. This episode is full of lot's of tips and information so grab a notebook and dive in! ********* FIND me here! Chris Swail of A Little Bit Better; certified Life coach & Health coach Find me on IG...

In this episode Feel More!, Chris does a deeper dive on feelings and what they mean and what they can do FOR us or TO us.  Chris looks at how we can learn to allow them even when they feel uncomfortable or icky and how it's OK to have feelings we label as 'bad' or 'negative.' Feel what you feel and if you don't like it, ask why - you may find out your negative feelings are appropriate, or if you don't, you have the power and the tools to adjust them. Go on and feel, feel, feel!

Bonus Audio Exercise #2! This audio exercise guides you to strengthen your awareness "muscles" by focusing on sounds. You'll listen for sounds, notice their qualities, identify if they evoke any emotions in you - all this is intentional noticing. By practising this, you are continuing to build awareness which helps you feel more confident, present, and in tune with yourself and your environment. Enjoy!

Should, should, should! We use this word often and without realizing the negative impacts it layers upon us emotionally and, because emotional stress shows up in the body,  physically. Should has become such an engrained way of thinking, but it's a bad a habit that isn't self-supportive. Let's dive in further so we can kick those shoulds to the curb! FIND me here! Coach Chris of A Little Bit Better; certified Life coach and Health coach Find me on IG @thisisalittlebitbetter and free tools...

There's no shame in having an Inner Critic! We all have one, and at times that voice in our head can serve a good purpose. The problem is often that inner voice doesn't support us which can hold us back in life, and lead to us letting go our dreams and goals. In this episode Chris looks at how to acknowledge your Inner Critic and learn from the messages; recognize thoughts and behaviour patterns so that you can intentionally choose when to listen and when to say "thank you for your input...

We tend to find it easy to support our kids, friends, and family, but what about ourselves? In this episode, we look at why it's so important to be intentional about self-support and strategies to be our own biggest cheerleader!  Mentions: Book: Heart Talk: Poetic Wisdom For A Better Life by Cleo Wade Motivational cards: Find a deck that speaks to you! Find me at www.alittlebitbetter.ca or on IG @thisisalittlebitbetter