#068 - The second episode of a four-part series where we take a deeper look at your 20s, 30s, 40s and 50s to help you thrive! This episode of Happy Working Woman will help: -Women in their 30s who work and also want to be healthier - Busy working women who feel overwhelmed with exercise & nutrition -Anyone who wants to establish a better routine REFERENCES: Instagram @sisinshape @virgbain 

#067 - The first episode of a four-part series where we take a deeper look at your 20s, 30s, 40s and 50s to help you thrive! Today on Happy Working Woman, we are joined by our 20s-aged guest Kiara to share reflections and learnings in this decade.  REFERENCES: Instagram @virgbain @sisinshape  

#066 - Have you found yourself setting goals for health, fitness or career but not reaching them?  Then you look back and realize you were self-sabotaging.  Today on Happy Working Woman we discuss Self Sabotage and how it’s driving impulsivity, poor emotion regulation, and a skewed belief system. Discover how you can identify Self Sabotage and end it! REFERENCES: Instagram @virgbain @sisinshape

#065 - Are you back into a busy schedule this Fall and struggling to get on-track with your healthy routines like regular exercise and eating less junk? It is common to struggle to fit in healthy routines amongst back-to-school, kids' activities after work and on weekends, work travel and networking starting up again the transition from a more relaxed summer schedule to Fall. The good news is you can get back on-track this Fall quicker and easier than you think! In this episode on Happy...

#064 - Disordered Eating sits on a spectrum between normal eating and an eating disorder and may include symptoms and behaviours of eating disorders, but at a lesser frequency or lower level of severity. Today on Happy Working Woman we discuss what disordered eating is and the signs to look out for. Signs you may be dealing with disordered eating You restrict food after “over eating” You use fasting as a way to control weight You skip social events or going out with friends because of the...

#063 - Why do some women seem to get effortless results in their fitness, career & life?  They are able to not only achieve their goals but sustain their results. Today on Happy Working Woman, we pull back the curtain on what these women are doing differently and how you can too. You'll learn: Why silver-bullets are holding you back from getting what you want. How systems are most effective in obtaining and maintaining your desired outcomes. What systems the most successful women have...

#062 - Many working women think being fit and healthy is hard but the truth is it is simple but perhaps not easy. Today on Happy Working Woman we share the 4 building blocks and actions you can take daily to build a fit and healthy body and lifestyle.  REFERENCES: Instagram @virgbain @sisinshape

#061 - Have you noticed you feel drained of your energy or down about life or just icky after interacting with certain people? Then chances are they are one of 3 types of people who, if you let them, will steal your well-being & sabotage your happiness. Today on the podcast, we help you identify these 3 people in your life and show you how to block them so you are instantly happier & healthier. LET'S CONNECT! Erica's Instagram @sisinshape  

#060 – You already know exercise is a must for a healthy body & happier life you feel good in.  But not all exercise gets you a toned body or the results you want. In this episode of Happy Working Woman, we share how to adapt your exercise to get a toned body.  We talk about the secret sauce of exercise – Resistance Exercise! We discuss what Resistance Exercise is and is not, why it’s so effective & how to do these exercises in your own exercise routine. REFERENCES: Resistance...

#059 - Its so easy to feel like we either must be ‘all in” or completely off the wagon when it comes to our fitness and diet regime. But that’s simply not true!! There is so much grey in between the black and white. You don’t have to go to either extreme.   Today on Happy Working Woman we discuss how you can have both, provide tools to build your intuition with your body so you can feel strong, healthy, sexy and empowered everyday of the year! REFERENCES: Instagram @virgbain @sisinshape

#058 – If you’re wanting to eat healthier and avoid extra snacks, treats and the not-so-good-for-you foods, then you may be wondering if you NEED to prepare your food ahead for the week.   Today on the podcast, we share realistic and effective food prep strategies that won’t require you to spend hours in the kitchen.   REFERENCES: 10 Healthy Snack Ideas for Working Women Erica’s Instagram @sisinshape Virginia’s Instagram @virgbain

#057 - Studies show that working professionals will have upwards of seven careers in their lifetime.  So how do you know when it’s time to change jobs, or just level-up and change your perspective of your current career?  Today on Happy Working Woman we discuss knowing when it’s time for a change or when its time to stay and kick-it-up a notch.

#056 - A good routine conserves your energy, brings order and predictability to your life, promotes health and even protect you from more self-destructive impulses. If you’re looking to be free to be happier & healthier, discover the 5 Must-Have Routines for Working Women. REFERENCE LINKS: Episode #20 - Stop Struggling to Eat Better!⠀⠀

#055 – In your quest for a balanced life, have you neglected your hobbies? As children you are an expert in finding hobbies… dance, sports, music lessons. But if you’re like many working women, somewhere on the path to adulthood you stop trying new things and spend less time on your non-career interests. It’s not too late! Today on Happy Working Woman, you’ll discover: Why hobbies matter for your physical health and more What a hobby really is (and isn’t!) How to find a hobby Whether...

#054 - Whether you’re in sales, an entrepreneur, or just trying to get help on your next project, the art of persuasion and understanding a few basic principles of human behavior can help you get what you want. Today on Happy Working Woman we dig into human behavior and how the art of persuasions can help all of us in our lives. 6 useful strategies of persuasion: What’s in it for them? Don’t require them to change too much Make sure they like and trust you Use emotions to persuade...

#053 – The truth is technology is not neutral. Chances are you can relate to wasted time, negative feelings, endless scrolling, and low-level anxiety during or after technology use. Today on Happy Working Woman, you’ll discover: Why tips and trick are not enough to permanently reform yourdigital life 3-step digital declutter process What technologies are truly optional in your life How to take a real break from technology Ways to take back control of technology in your life LINKS: ...

#052 - Wellness seems to get more and more complicated each day… do this not that, track this not that…but true wellness at its core is simple. It may not be easy or sexy but its just the act of finding the habits and routines that help YOU find peace, help you do your best work and allow you to show up as your best self! Today on Happy Working Woman we discuss what true wellness is and how you can start improving yourself today! LINKS Virginia's Instagram @virgbain Erica's...

#051 - Food is our nourishment for our physical bodies and nourishment on a cellular level, so it’s incredibly important to consuming a wide variety of foods that contribute to your health and help prevent chronic disease. But let’s be honest, food is also more than just that physical nourishment. It’s a way of connecting to others, it can be medication, distraction, comfort. Today on Happy Working Woman we discuss how to build a better relationship with food and the challenges to...

#051 – If your snacking isn’t as healthy as you want it to be or if you feel a bit out of control with your snacks, then then this episode is for you! Today on Happy Working Woman, you’ll hear: Why snacks can be such a struggle Learn how many snacks to have and when The ONE list you need to snack better 10 healthy snacks for working women LINKS: Podcast #023 – “How to Ditch All or Nothing Mentality” Top 10 Healthy Snacks for Working Women Virginia's Instagram @virgbain Erica's...

#049 – The truth is, almost all of us have more than our fair share of hard times when it comes to our wellbeing, but not all of us share them or talk about them. And that’s doing people a disservice because we’re painting a warped view of the reality of wellbeing. So today on Happy Working Woman, we open up about the highs and the lows of working woman wellbeing – such as eating better and exercising – and lighten the load for everyone else on the same journey. In this episode, hear...

#048 - Visualization techniques have been used by successful people to visualize their desired outcomes for ages. The practice has even given some high achievers what seems like super-powers, helping them create their dream lives by accomplishing one goal or task at a time with hyper focus and complete confidence. In fact, we all have this awesome power, but most of us have never been taught to use it effectively. Elite athletes use it. The super-rich say they use it. And various peak...

#047 – Women are more likely than men to use a fitness device like an iWatch or Fitbit but are you aware of the good, bad and ugly if you have a wearable? This week on Happy Working Woman we discuss the best way you can use a wearable for fitness and how to avoid the worst mistakes. In this episode you’ll hear: What are the most common ways working women are using their wearables for fitness How to identify if you’re getting the most from your iWatch or Fitbit Why you shouldn’t only rely...

#046 - You’re too controlling. You’re being too loud. Why are you always so disciplined. You’re asking too much. Don’t you think you should tone it down. Do these sound familiar? These messages may have come from our families, our teachers, our coaches, our siblings and peers. And then later, our lovers, co-workers, and even our in-laws. Chances are ALL of us growing up as a woman in this world received some version of these messages from society as a collective. Each message...

#045 – With all the changes in our lives over the past year we reflect on the things working women might choose to keep from this unusual time of lockdowns and restrictions and which ones working women benefit most to ditch. Today on Happy Working Woman, we make a KEEP IT or DITCH IT list from the past year. In this episode you’ll hear: - The 4 things we’re hearing from you that you want to KEEP from the pandemic changes - Why healthy eating hasn’t improved over the past year and the...