A Side of Syrup Podcast - EP021: Why Building a Wellness Habit is Easier Than You Think with Stephanie Sacker
What would you do with 90 minutes to yourself? What about an hour? What about even five minutes?
Living life putting others first 100% of the time doesn’t have to be your normal. Or even crying in your car on the way to work. There are actionable steps to going from burnout to bliss, and that’s what Stephanie Sacker teaches on today’s podcast.
Whether it’s creating time for yourself in your cozy corner journaling or learning how to flourish, Stephanie gives us all actionable tips they can start doing today. Want to dive deeper? Stephanie offers both group coaching and 1:1 coaching to tackle a 360 approach to your wellness journey. She’s currently enrolling her next group right now, so get in while you can. Those spots will fill up fast!
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About STephanie:
Stephanie Sacker is a Certified Wellness Coach with 10+ years in the wellness industry. Her passion is supporting women to step into their greatness, while loving who they see in the mirror and feeling the best! She has worked with women at all stages of life and combines application and integration with her one on one guidance. When she’s not in coach- mode, she is usually outdoors hiking or just enjoying the LA sunshine with her husband, daughters and puppy.
Resources:
Connect with Stephanie:
Instagram: Stephanie Sacker
Website: Infinite Abundance
Coaching Programs (12 week private, 1:1): Alignment + Flow
Connect with Shannon:
Website: thisissyrup.com
Instagram: @shannonpfef
Private FB Community: Eating 4 Energy Wellness Community
Facebook: www.facebook.com/syrupcoaching
Pinterest: www.pinterest.com/syrupcoaching
Syrup free resources: thisissyrup.com/resource-library
Full episode transcript:
Hi! My name is Shannon Pfeffer. I'm obsessed with understanding the how and the why behind feeling good and translating that knowledge into strategies that help you live better.
Each week we'll dive into conversations about food, fitness, stress, career, and family. We'll learn from each other, feel more connected, and we'll explore ways to design a life you love.
So what are you waiting for? Keep listening for tips, tricks, and fun facts about feeling good, looking good, and living better. And don't forget to bring a snack. This is the A Side of Syrup Podcast.
00:00.00
syrupcoaching
Hello everybody we have a special guest in health and wellness today that I'm super stoked about so guys if you don't know her I'm going to like please go to the show notes and you've got to look up everything follow her everywhere. Go to website go to everything. Because Stephanie Sacker is a name you do not want to forget? She has so much gems like I don't I have to ask her all these questions about social media because she she makes it look so easy and the rest of us find it so hard and everything is is just streamlined, beautiful and on brand.
00:32.11
syrupcoaching
But we're not really here to talk about her social media design. We're here to talk about her and guys we're going to learn so much. So if you are driving make sure you listen to this episode and then listen to it again with a notepad and. If you are listening to it now like have your notes app on your phone out. Um, we've got some knowledge to share so Stephanie welcome to a side of serve podcast. We're thrilled you are here.
01:07.17
Stephanie Sacker
Shannon thank you so much for having me this is awesome I am I am so grateful for this opportunity. It's so great to be here and thank you for your kind words you are so so you're too sweet.
01:14.10
syrupcoaching
Awesome! Yay Yay! Well course I mean I I with three young kids who like struggle to go to bed I often find myself like scrolling on my phone like she does it right? She does it write on social. Ah.
01:31.68
syrupcoaching
But um, but before we get to the point before we get to the point where you have your own your brand and you know an amazing company behind it like I love to know and you know tell everybody too like how you got started how you even you know, got on this path of life because not everyone. Gets here and it's you've started your own business too. So would love to know like how you got from a to z.
01:57.87
Stephanie Sacker
Yeah, it's it's ah it's more than we have time for. But I'm going to give you the short version. Absolutely so I have been in wellness for over twenty years really it's just kind of it's it's changed. It's you know it's been everything from. Um.
02:00.10
syrupcoaching
This is the.
02:15.35
Stephanie Sacker
Skin care to essential oils to working for doctors I've just always been in the wellness field of sut in some capacity and I was I guess it was about 50 Well it was about eight years ago yeah and I was you know working in corporate America I was.
02:28.32
syrupcoaching
The more.
02:35.80
Stephanie Sacker
The superstar employee let me tell you and if you told me that I would be where I am today back then I would have really I would I wouldn't have believed you at all so I was an employee through and through there's nothing wrong with that. But I was all about plucking and plucking out.
02:36.34
syrupcoaching
You have probably.
02:42.12
syrupcoaching
Yeah, the.
02:52.25
syrupcoaching
For her.
02:54.25
Stephanie Sacker
I was plugged into my phone my boss my everything and at the time I had a 2 year old daughter who was in full time daycare and so here I am like burning at both ends my work environment became increasingly more toxic I was. Literally to give you an idea crying on my way to work and I would consider myself a pretty resilient person. Um, and so I knew in my gut that I couldn't sustain this for very long nor was this the life that I wanted you know, um, and so anyway.
03:14.54
syrupcoaching
Girl.
03:25.62
syrupcoaching
Yeah.
03:33.49
Stephanie Sacker
I Just I felt this inner gut just you can't do this for very much longer and what are you gonna do and just to give you an idea my personality my character just who I am I like a ton of structure I like.
03:48.17
syrupcoaching
Um, yeah, ah.
03:51.67
Stephanie Sacker
You know? So so for me to really even become curious about considering the idea of doing something different or not having a plan was very out of character and atypical for me. So I knew that this inner nudge was something that had some.
04:02.70
syrupcoaching
Yeah.
04:10.36
Stephanie Sacker
Substantial validity and so longs very short someone a Facebook friend if you will we all have him um, reached out to me and offered some essential oils and I in my early 20 s worked in a romatherapy shop and so I've always been into natural things.
04:16.77
syrupcoaching
Let's not hello.
04:29.34
Stephanie Sacker
And to be honest with you when she shared it I was like sure I'll try your oil. You know we're gonna buy these things and I she's so sweet to send them I put them on my shelf and took me a couple months to actually crack open the but um and then I finally did because I was in.
04:31.95
syrupcoaching
Right.
04:43.70
syrupcoaching
Um, yeah.
04:47.90
syrupcoaching
Put me.
04:47.90
Stephanie Sacker
Such dire stress and I remember her telling me 1 of the oils was first stress so it was the grounding blend I opened it up I used it and I went I was pretty much like a desperate skeptic if you can envision that someone that's like desperate for change but really like not believe in that.
04:58.69
syrupcoaching
Yeah.
05:05.69
Stephanie Sacker
Gonna work and they started using it and it brought me relief instantly and so that really opened my eyes to okay and I started researching which led me to eventually partner with an american.
05:43.36
Stephanie Sacker
Okay, so I partnered with this essential oh brand and I literally looked online and I was like there's an opportunity here to get the heck out of this job and um I was so excited about it. But guess who wasn't my husband but.
05:53.77
syrupcoaching
Her. What. Lives Gray How how old was your mother at the time.
06:02.29
Stephanie Sacker
Um, like ah my daughter was too um in in to give you an idea I mean this is relative to relevant for most moms I would say and women in general where. Wear so many different hats I would like wake up at 5 am to run to the gym to run home to shower to get the baby up to bathe her to drop her off at daycare and it was just 1 thing after that next and I was literally burning at both ends and then on top of that very stressful work environment with Gossip and drama and all the things.
06:31.87
syrupcoaching
So yeah, yeah.
06:33.64
Stephanie Sacker
So I knew that it was so it was less about having a plan in place honestly and I don't recommend just jumping out without plan. Um I don't recommend that I'm not recommending that. Um, luckily I've been blessed. My husband has been able to financially you know, get as I was.
06:42.71
syrupcoaching
Um.
06:50.48
syrupcoaching
Um, easier right.
06:51.38
Stephanie Sacker
Making this change I have that blessing so I don't I'm filling right now I don't recommend just quitting up but I knew that I just felt divinely led and I knew I was goingnna be taken care of um, and so I made the switch that's when I made the switch and in 2015 I decided to
07:00.28
syrupcoaching
Is he.
07:09.77
Stephanie Sacker
My job. My corporate corporate job and go on my own and I've been doing it for the past eight years now yeah yeah
07:17.24
syrupcoaching
Wow, That's incredible. It really is yeah I mean so I'm the opposite of you I'm not great with structure I have to like force myself to do it because I know it's very important. Um, so.
07:30.82
Stephanie Sacker
Um, and have ah.
07:33.28
syrupcoaching
For me like taking ah a leap is this like oh no, okay sure. Um I'll figure this out but how did you sort of overcome that really strong part of your personality and your need which you got in a corporate environment and like sort of like trust your gut of like.
07:38.38
Stephanie Sacker
Yeah.
07:51.50
Stephanie Sacker
Um, it was really I mean it. It was really scary. It was really scary but I think for me that discomfort outweighed the fear that that's really where I was and.
07:52.64
syrupcoaching
Ah I'm going to do this and it's going to work.
08:04.48
syrupcoaching
You know.
08:08.61
Stephanie Sacker
Again, if I would have had these potential thoughts or someone had told me just just a month prior like it was it was the time and and I can't It's hard to explain. It's hard to put in words but I just knew that I couldn't physically do it anymore I was sucking the life out of me I You know the idea of.
08:28.21
syrupcoaching
Right? right? yes.
08:28.51
Stephanie Sacker
Growing our family. It's either this job or growing my pant like hello. Um, and so it was more of just me saying even if it's really really uncomfortable and I know nothing about this and I'm total uncertainty.
08:45.80
syrupcoaching
Same.
08:46.77
Stephanie Sacker
I Know that it's going to be better for my well-being ironically now than doing this and so it was like a pain pleasure thing. It really had to like get to that place of such extreme discomfort that I wasn't overthinking the next.
08:50.45
syrupcoaching
Her home.
09:04.18
Stephanie Sacker
Step I just needed to get the hell out of that office. Ah yeah.
09:05.71
syrupcoaching
Yeah, yeah, yeah I mean I'm sure you look back at that young woman crying on her way to work and you like but a shaker in me like you know there's another way.
09:15.55
Stephanie Sacker
Totally Yep! Absolutely absolutely absolutely and for a long time I didn't even I wouldn't even give myself permission the space. However, you want to say it to even think outside the box.
09:26.49
syrupcoaching
Room.
09:30.78
Stephanie Sacker
I mean I was so in the box and so this was extremely out of my comfort zone.
09:36.14
syrupcoaching
Totally yeah and I think there's like there's always an expectation I I look back on. Ah ah, a personal memory often of I was in New York city and I told it was I was in college and I told my parents like I'm going to New York city and I'm like well you need a job first. Um, and I think I was like a sophomore call or something like that and pretty young and I got an internship off of Craigslist but it was a job and it got me there but I had to go into offices and and honestly rate the cafeterias. So yeah, yeah.
10:07.91
Stephanie Sacker
Oh well.
10:12.50
syrupcoaching
Like sneak in Goldman Sachs and and times square it was. It was a whole thing now I look back on it I'm like I know if let's quietly go I did get the job off of christslist. But um, but it was a job and I made it to the city and I remember sitting in a hotel room when my parents came to visit and I was dressed in like a blue shirt. And black skirt and some like simple heels and they're like this is our dream you know for you to work in an office and even so young and so like just not prepared for the future I knew like that wasn't it and there was a different way I didn't know how to get that way. It took a long time to like.
10:43.50
Stephanie Sacker
9
10:50.44
syrupcoaching
As we all do have to so like work through like what what is possible What we're good at what? what really lights us up but that never felt right to me and um and I and I think back of like telling that that girl the young girl that I was like there is another way. Just.
10:53.15
Stephanie Sacker
Absolutely.
11:07.14
Stephanie Sacker
Yes, yes.
11:09.90
syrupcoaching
Be patient and you'll know you'll you absolutely know, um that that you can make the change but I guess then so you said okay I am doing this I mean leaving my own thing. What did you go and do we didn't get to really specifically talking about that yet.
11:25.49
Stephanie Sacker
So yeah, so um, you knowve again. I've always been in wellness. My stepping sew was partnering with an essential oil brand. That's very well known and that's kind of how I started what has now morphed into wellness coaching. Um, and so I've always been passionate about working 1 on with women I've always been passionate about I'm open and I've always loved the idea of taking a natural approach to healthcare. Um, and so it kind of just morphed into working 1 on 1 with women and really. I I guess I mean I was in my late 20 s at the time so you know a lot happens through your thirty s into your 40 s a lot of awareness and awakening and all the things so now fast forward I can see that this is my mission that I've always been.
12:10.66
syrupcoaching
That is.
12:20.22
syrupcoaching
And.
12:22.92
Stephanie Sacker
You know I'm I'm here to connect with women to help women to support women to guide women to step into their greatness. Although back then you know I needed I needed some steps in between I needed some humbling I needed some growth some personal development and now I can say you know I'm clear but back then.
12:32.16
syrupcoaching
4000000
12:40.91
Stephanie Sacker
I Just needed reprieve but um, yeah, so I started my wellness coaching business and that's really working with women is is what I do now.
12:51.20
syrupcoaching
That's amazing. Yeah I think I I have chuckled a little bit. Um time to time of getting approached by really really young, Um, young alumni of my college if like wanting to get into wellness. And they're like I want to help you know, New Moms and I'm like it's a whole different life stage. You kind of have to go through and then you can help but I don't know if I'm going to take your advice if you haven't been through it and have some perspective. Yeah and and you know.
13:13.49
Stephanie Sacker
Right? Yeah exactly. Yes.
13:26.73
syrupcoaching
It's just it's just wonderful to hear of you know the the words you're using. You know you're not helping people off a ledge. You're really helping people figure things out for himself. That's already there like the magic inside of them. It's just a little untapped.
13:39.18
Stephanie Sacker
100% yeah exactly no, you hit the nail on the head. That's exactly that that is my passion that is my goal that is my vision always with my clients is I'm not giving them anything that they don't already have within them and.
13:53.56
syrupcoaching
The fifth.
13:57.11
Stephanie Sacker
It's amazing. How many women and myself included at 1 time and it's not perfect there. You know, no one is um but I I'm still shocked at how many women from the outside.
14:02.27
syrupcoaching
Yeah.
14:12.39
Stephanie Sacker
You know it's like they have their Peloton bike in their garage and they're eating healthy and they're doing all the things but they don't take time consistently throughout their day to even check in even check in with their emotions I mean we're running we're we're we're.
14:23.33
syrupcoaching
This one.
14:29.85
syrupcoaching
But.
14:30.30
Stephanie Sacker
Being pulled in a million different directions which is why and it really takes some effort and that's where I go back to intentional living. It's all about intention and without actually putting thought into checking in like how's Stephanie feeling right now.
14:47.72
syrupcoaching
Yeah.
14:50.21
Stephanie Sacker
And why is she feeling this way and what can I do to get her to a feel good place and I think a lot of times people are focused on feeling better which which indicates that you were feeling bad.
15:03.14
syrupcoaching
Um, who great.
15:06.10
Stephanie Sacker
Instead of thriving I mean there's there's some steps there right? You don't just go from feeling horrible to thriving but you'd be surprised how some intentional steps in your everyday life can really transform a lot in your daily experience without you know without owning your own business without having your own schedule. Even if you are.
15:10.38
syrupcoaching
This.
15:19.19
syrupcoaching
That.
15:26.60
Stephanie Sacker
You know, working in an office. There's still so many you know tips and tricks that you can take and and make to really benefit your experience daily and feel taken care of. Um yes.
15:38.40
syrupcoaching
For sure and sometimes it's the smallest things like drink water. There's so many of us out there who just don't drink water and it's It's such a ah Baseline of what our body needs but like.
15:48.70
Stephanie Sacker
Absolutely.
15:52.34
syrupcoaching
Having water reminders or setting time on your calendar and like little things and you start to feel better and that opens your your way to adding other things to the mix you know and then you're puttinging up space and you're freeing up headpace and your you know that.
15:56.57
Stephanie Sacker
A month
16:02.42
Stephanie Sacker
Absolutely.
16:09.44
syrupcoaching
Giving back to yourself in a way your body needs. It is a good thing. Um, the habits sort of stack on on each other which is awesome to see and I know that you have a really specific method and and you're you're working in ah in a group coaching and other ways. But.
16:12.40
Stephanie Sacker
Then have.
16:28.28
syrupcoaching
I Love to hear more about like your approach and sort of how you how you tackled this for women.
16:28.74
Stephanie Sacker
Um, yeah.
16:34.10
Stephanie Sacker
Absolutely so my approach is really a 360 degree approach to wellness if you will because wellness is such a broad category could mean so many different things and so my signature program which is called alignment and flow is. A twelve week program so I work three months at a time one on one with my clients and we meet weekly. It's all done virtually so super convenient 60 minutes about an hour a week. Um, and we really.
17:03.41
syrupcoaching
Yeah.
17:09.50
Stephanie Sacker
It's It's a combination of application and integration. So there is a ton of content each week. We cover a different topic ranging from you know the basics you think about Health coaching and wellness coaching and you think about like what what does that look like it's.
17:11.57
syrupcoaching
Yeah.
17:24.71
syrupcoaching
Great. Um.
17:24.83
Stephanie Sacker
And exercise. But it's so so so much more than that I mean again, getting back to my point, a lot of times women will come in and they have a very healthy lifestyle. They exercise they eat right? and and yet they haven't even taken the time to think about how they're feeling or what they that they have. The ability to breathe or you know it's It's the little things and um, really tapping into that and biohacking to really up-level your experience because that's what we really want we we have so much more to give everyone in our lives if we're happy.
17:47.67
syrupcoaching
Um, me when.
18:02.50
Stephanie Sacker
And it doesn't mean that we don't have bad days. It doesn't mean that I'm saying you know you never going to be upset. That's not realistic nor is it healthy. However, the goal is to walk my clients through the process of transforming their body mind and soul truly and.
18:19.50
syrupcoaching
Thank him.
18:21.71
Stephanie Sacker
So much of our wellness is driven from mindset and if we are not aware of where we're at and how we can up level that everything else is going to follow and go to the wayside and and go downhill from there. So um.
18:37.87
Stephanie Sacker
The goal is to empower women to really fill their toolbox if you will with tips and tricks to get through their day and really feel amazing I mean it's It's really it's a combination though. It's It's really application. Integration is the most clear way to put it because.
18:41.80
syrupcoaching
Perfect. 9.
18:55.14
syrupcoaching
If you.
18:57.20
Stephanie Sacker
We do cover a lot of content and educational insights that a lot of my clients. Don't have that I can help provide. But again, it's not me giving anything to them. It's walking them through this process and offering. You know, opening up their eyes to what they already have inside them and how they can start implementing what they already have.
19:17.28
syrupcoaching
For sure. Yeah I mean do you often? get women coming to you because I think of so many examples of you know I was once this person myself of you know, working out 6 times a week eating well getting you know, healthy meals delivered. You know I think I did like.
19:30.97
Stephanie Sacker
Ah.
19:35.82
Stephanie Sacker
Um, yeah.
19:36.73
syrupcoaching
Whatever thistles a car life. What? whatever though you know any of those um you know seem to balance and manage at all but similar to you crying the car. Definitely crying an office building staircase. Um you know, but.
19:49.65
Stephanie Sacker
Um.
19:52.21
syrupcoaching
Not knowing where to start and not knowing if I even had time to make the change like how do you deal with someone who's like interested but like can't okay I guess can't move forward.
19:54.64
Stephanie Sacker
Of.
20:02.56
Stephanie Sacker
Right? Yeah I think that that's ah, a very it's it's a big deal because a lot of us are thinking like it's 1 more commitment.
20:10.83
syrupcoaching
Is man the yellow. Yeah.
20:12.50
Stephanie Sacker
You know what how the hell can we get and can we say yes to 1 more thing like it's not possible like we're sustaining what we're we can't do anymore and really um to answer your question. I like to start small so with my clients kind of the process I start them with an exercise called a wheel of wellness and I let them assess every area of their life. Okay, so separate to just diet and exercise like literally looking just totally.
20:36.31
syrupcoaching
Can.
20:43.86
Stephanie Sacker
Looking very closely into you know their health their career their relationships the the categories that really matter and they rate themselves you know from 1 to 10 where they think they are and that really sets. A great foundation for us to kind of move in the right direction. But again, starting small is the best The best Step. So Let's say I have a you know potential client that is inquiring and and they don't know if it's a fit for them and they're just asking questions.
21:09.69
syrupcoaching
Because.
21:19.57
Stephanie Sacker
I will guide them to start with maximizing little pockets of their day and this is something that I can share with your listeners too. It's a tip to big and take with them is just we all feel like we don't have any time in the day yet. We do have.
21:29.85
syrupcoaching
Yeah, um.
21:34.50
syrupcoaching
Yeah.
21:38.98
Stephanie Sacker
A good amount of time that we don't realize is passing by and they might be little pockets of time. Maybe it's ten fifteen minutes here 20 minutes there but if we are again in you're gonna get sick of this work that's on. We're done intentional. Um, if you are super intentional and.
21:50.14
syrupcoaching
I.
21:56.84
Stephanie Sacker
Thinking about your well-being within that busy schedule and I don't like the word busy your productive schedule. Um, you can really make a lot happen. So for example, many of my clients are you know, very high functioning.
22:13.59
Stephanie Sacker
You know women that are you know business owners themselves they're here. They're there and so I asked them give me a rundown of your daily schedule and it you know I can kind of give you an idea of my schedule and how I maximize my day and squeeze in pockets of you know, exercise. I just was so you mentioned working out six days a week and eating healthy I feel like we just overcomplicate so much you know and I am I am a big proponent of exercising and eating healthy no question but it doesn't always look need to look a certain way. So.
22:39.96
syrupcoaching
Bright right? And if him.
22:51.23
Stephanie Sacker
You know there was in the past it was like well if I couldn't go to palotti's for an hour or I couldn't go to hot yoga at this place at this time it wasn't happening well that's not that's not realistic, especially when you're you know you've got multiple how you're wearing multiple hats you're spinning multiple plates. However, you want put it.
22:58.50
syrupcoaching
Right? the.
23:07.55
syrupcoaching
Here.
23:09.62
Stephanie Sacker
And and you're a mom and you know busy and so um I I recommend just moving your body like go back to the basics and keep it simple like you had mentioned chanon and drinking water like.
23:22.47
syrupcoaching
Complete.
23:24.51
Stephanie Sacker
That's a game changer and it's you you see it you hear it you see it on every meme. It's on everything but we still don't do enough of it. Um, and so you know those little tips and those little tweaks make such a world of difference and that's really you know.
23:30.22
syrupcoaching
Um, yeah I told him.
23:41.80
Stephanie Sacker
What I do is just reminding women to go back to the basics and not. It's not gonna look perfect. Don't have expectations of it has to look this way because moving your body Your body doesn't know the difference. Yes, for sure you know if we're doing a high intensity training workout which I love.
23:51.91
syrupcoaching
From that.
23:58.57
Stephanie Sacker
I work out for 30 minutes in my backyard or in my room or wherever I can do it I don't but there was there were times when if it wasn't perfect in a studio with my you know the perfect constructor like I just wasn't going and just remember that your body is benefiting from any movement I don't care if you're walking your dog.
24:07.10
syrupcoaching
Inhale.
24:16.20
syrupcoaching
Right? right? right? True true. Absolutely Absolutely yeah and I think that you know there are it doesn't have to be like this is what I used to do and this is what I will always do like.
24:18.19
Stephanie Sacker
You know or you know running a marathon.
24:33.40
Stephanie Sacker
The.
24:35.91
syrupcoaching
There's the evolution of priorities and you know, um, just just all of that because I was the half marathon person before and marathon person before kids and now it's it's not really a season of life and that's okay, but it took honestly some tears to.
24:39.70
Stephanie Sacker
Yes.
24:55.71
syrupcoaching
To to realize like this is not the season of life but I still can like I can do an app Palottis app on my phone. Um, you know there's there's different, um, different ways to still sort of like feed that need and I and I Really love what you were talking about of like finding the time. Because it's so easy to let important things really get out of focus for us because we're doing quote unquote important things but simple things like turning off social media notifications on your phone like you don't mean to see who's liked your photo or.
25:19.14
Stephanie Sacker
Well. Now.
25:30.90
Stephanie Sacker
I have yes.
25:33.94
syrupcoaching
You know because I sort of like sucks you back into the world of your phone and life there versus you know I just wasted 20 minutes looking at Courtney and everything she's been doing you know and it's like no I I actually could have used that time to.
25:45.11
Stephanie Sacker
Yes, 100% yes
25:53.12
syrupcoaching
To you know Journal or to to meditate or you know something something to move me forward.
25:53.72
Stephanie Sacker
Um, yeah, yeah, absolutely and I think you know what is important to remember is just the act of choosing is self-care like.
26:06.80
syrupcoaching
Thank me.
26:09.23
Stephanie Sacker
You know I Love a hot soak I Love a hot bath but it doesn't always have to be a bubble bath. It doesn't always have to be going to this fall like self-care is so simple and I mean I soak up so much self-care throughout my day and I don't I'm. Sitting on my couch eating Bond bonds like I'm getting stuff done and I'm very efficient with my time but I prioritize those little pockets like they are Gold. My kids know.
26:33.40
syrupcoaching
A hundred front yeah and it and it doesn't and none of this is about being selfish. It's about taking care of yourself because so so many of us women really truly put everyone else first and then we're exhausted and we're tired. We're like we're just.
26:38.64
Stephanie Sacker
Ah, yeah.
26:42.53
Stephanie Sacker
You know.
26:50.83
Stephanie Sacker
Nice, yeah.
26:53.63
syrupcoaching
Want a cup of coffee. It's going to get me through um, but but really taking care of yourself in small ways and noticeable ways to yourself will be big changes to everybody else in time.
27:04.39
Stephanie Sacker
Um, 100% yeah, and I think that you you know it's again, it's choosing to turn off the phone. It's choosing to put it on. Do not disturb. It's choosing to. Prioritize your water if you need an app to remind you like that's not silly like it's whatever works like do you and get it done and prioritize your health and you know going to bed at Nine Zero p m like that is self-care. Not not agonizing and shaming yourself for not getting 8 hours the night before just.
27:34.31
syrupcoaching
Yep. Play.
27:39.58
Stephanie Sacker
Doing better and just making it known and there's something really powerful about committing to ourselves and prioritizing ourselves because the benefit of getting 8 hours of sleep or drinking water turning off your blue light on your phone and all the things that we're talking about. Yes, you will. You will directly benefit absolutely and so will everyone else in your life. But what you're really doing is your can you're you're believing yourself. You know we don't go want to lie to ourselves. We don't want to say we're going to go. You know, sign up for this class tomorrow at six zero a m yet. We don't set our alarm. We have no intention of going and then we feel met. We feel like icky the next morning because we lied to orself and so this is something that's really really powerful and profound and I think overlooked is those little.
28:24.26
syrupcoaching
Yeah.
28:33.42
Stephanie Sacker
Promises that we make to ourselves even if it is just sixty ounces of water or you know like we've talked about the the bite size benefit beneficial things that we could do that are free. Um that we can do daily every time we say we're going to do it and we follow through even one day.
28:43.18
syrupcoaching
Okay.
28:52.50
Stephanie Sacker
That's that's self-care. That's a benefit that's us believing that we matter and we are prioritizing ourselves and not just this. You know, walking around thinking we have a purple heart saying we're you know, burning at both ends and we're exhausted but we. You know I'm I'm a nightmare if I don't take care of myself like oh I'll be honest, like you do not want to live in my house. Let me just tell you but be honest, yeah.
29:11.58
syrupcoaching
Um.
29:17.54
syrupcoaching
Ah, but it's so true. It's so true. It's just even you know it doesn't have to take up a lot of time. It doesn't have to require a lot of effort. It's more about the consistency. Yeah.
29:28.75
Stephanie Sacker
Yes, yes, and in consistency you know and that's where you know working 1 on 1 with my clients really it takes it to the next level because you know there's it's amazing. How a little guidance support and accountability.
29:38.61
syrupcoaching
3
29:47.54
Stephanie Sacker
Moves the dial for for women for people in general and um, you know and and so that's what it is. It's the consistency meeting each week checking in and you know I never although I have my you know alignment and flow program and and the. The format is in place I customize my program for each individual client because you know one one client is like literally looking to train a for a marathon and one is like stoked to walk 30 minutes a day and everyone is different and that's okay, it's not just.
30:17.74
syrupcoaching
Yeah, um.
30:24.80
Stephanie Sacker
I Like to drive home like I'm not just telling people work out eat this. It's not. It's not that kind of program. It's really you come in and when you leave you're ah you're a new woman. You're not going to recognize the woman that you came in and a lot of that is even spiritual and emotional evolution too. Not just.
30:34.22
syrupcoaching
And quote.
30:44.41
Stephanie Sacker
Ah, physical. Yeah yeah.
30:46.17
syrupcoaching
That is a promise that I love um and then I is there a way to keep working with you after the program is done. Yeah.
30:54.90
Stephanie Sacker
Absolutely yeah, so my one-on-one clients um usually branch out and do more of a group coaching I also offer my one-on-one clients like follow-up visit. So if they want to do like a month out just as a check-in and they can continue to work with me I love.
31:01.97
syrupcoaching
Okay.
31:12.90
Stephanie Sacker
You know it's not like I Just you know part ways with my clients. They're lifelong. They become family really? but yeah, they they can definitely choose to choose you know choose the group coaching option as a ah way to stay in the community and still have support just not as.
31:14.41
syrupcoaching
The box. Yeah yeah, more.
31:29.82
Stephanie Sacker
You know, not as hands on. Yeah.
31:30.31
syrupcoaching
Okay, that's awesome. That's awesome because I'm like if if people are getting this dramatic transformations I just I wouldn't want to quit I keep going? yeah.
31:36.31
Stephanie Sacker
Yes I know I know it's like you're like what am I going to do with you. What am I going to do next week when we're done I'm like we're not done. Don't worry.
31:49.21
syrupcoaching
Perfect. So absolutely love that and and guys in the the show notes we will have how to work with Stephanie how to sign up, you know exactly where to follow her and so you know when programs will be launching programs will be fit for you I mean sign me up. Um, I think after especially after the rainy times we've had here in l a over over the weekend rain and snow. Um, yeah that I think we are all kind of in in this mindset of like okay like seasons are changing. Let's make some changes around here. So it's a perfect time to have you on the podcast.
32:13.83
Stephanie Sacker
I know.
32:22.52
Stephanie Sacker
Um, yes, yes.
32:28.69
syrupcoaching
Um, but I would love to know Also from you. You know you are someone who's changed their Life. You're a mama like you own your own business.. How do you like lead. By example, you know in in with your friends Your family. Um, for yourself, you know how? what do you do to take care of yourself.
32:47.17
Stephanie Sacker
Yeah, yeah, so you know similar to what we discussed earlier about the pockets of time. Well for starters I'll give you some tactile you know what what? I actually do so in the morning. Um, my morning ritual my morning routine is what I treat like gold and I have a six and nine year old two two daughters and they have tried to test it and they know Mama is not budging is she is serious. You encroach on my morning time and this was. Game changer for me because for many years I did not do that. It just kind of you know you pick up your phone you get sepamy emails and before you know it, you're you know you're sending the kids to school and you're like what the hell happened in my morning like where who am I and who am i' be proud myself and so my morning I typically wake up around five thirty
33:25.72
syrupcoaching
To have.
33:38.58
syrupcoaching
Okay.
33:40.51
Stephanie Sacker
And I take from five thirty to 7 to journal to meditate to read whatever I feel I need in that moment. But it's really a check-in for me and my time where no one is interrupting me and I am in my space and in my zone and.
33:49.22
syrupcoaching
Where.
34:00.26
Stephanie Sacker
By doing that I have also had mornings when I have not done it because you know things have come up. We got life or whatever you want to you know? However, it goes down and I am a different person like I am truly a different person from the second I you know start the day if I haven't had that morning.
34:11.11
syrupcoaching
Um, for you.
34:19.78
Stephanie Sacker
Grounding it. It just feels like I'm on autopilot and it feels really icky and I don't feel like I'm my best self so starts at the morning routine for sure is something that I do and then you know take the kids to school and when I get back I do my long walk I am.
34:26.71
syrupcoaching
May.
34:37.89
Stephanie Sacker
All about maximizing time if you haven't noticed so when I get back and I need to walk the dog So the dog needs a walk I need exercise I Want some vitamin D I Want to fill my ear with some inspiring messaging whether it's a podcast like yours or you know a book on audio.
34:38.90
syrupcoaching
Better.
34:45.90
syrupcoaching
Right here.
34:55.60
syrupcoaching
Is he okay.
34:57.50
Stephanie Sacker
But like how many things can we do in those 30 minutes like how awesome is that I'm inspired with what I'm listening to I'm getting vitamin d which is amazing. Amazing for our immune system sunshine feels good dogs getting exercise I'm I'm a new woman so I get home do a little quick workout if I you know and if I don't.
34:59.62
syrupcoaching
Yeah, yeah.
35:15.12
Stephanie Sacker
So what I just I walked I'm good and I start my day with coaching plans and then in the middle of my day if I have 15 minutes I'm going outside or you know 30 minutes I'm gonna go eat my lunch in the sunshine like I'm very intentioninal with this. Um.
35:28.79
syrupcoaching
Yeah.
35:31.76
Stephanie Sacker
And so we can make those choices like I could sit at my desk you know, plugged into the computer while I'm eating or I can remove myself change my environment I am a firm believer of of changing our state. So Whether that's listening to music and that could be you know. Listening to music that totally hipes me up and gets me energized or like peaceful piano because I feel like I'm going to lose my you know what? So just like all over the map and in between um and then with my daughters. You know it's a big deal because they see.
35:56.11
syrupcoaching
Is it.
36:07.32
Stephanie Sacker
Me making healthy choices to Nourish my body. They see me prioritizing my self-care my exercise in as much as they part of them like does not like my morning time they see it and they model it and they respect it. And I want them to know that that's available for themselves too. Um, and then you know as far as parenting goes to again. Wellness.
36:25.64
syrupcoaching
Madam.
36:34.51
Stephanie Sacker
Is not just the physical. So the emotional you know walking my daughter sage is is 9 She's in fourth grade and I I can't even tell you in how much drama there is in fourth grade I had no idea what I was in for time I felt like it was a little bit later than that for me. Um, but anyway there's a lot of drama in fourth grade.
36:46.19
syrupcoaching
Um, yeah.
36:54.30
Stephanie Sacker
And um, and so you know but she'll talk through them and this was something that my you know my parents just never held space for me in this arena they never talked about you know, just like suck it up buttercup. And you know you carry the weight of the world on your shoulders and it might not be a big deal to an adult but it is a big deal when you're there and you're 9 and all things so you know getting back to this topic is how I model is having the having the discussions with my daughter to you know again.
37:07.35
syrupcoaching
Um, yeah, very.
37:26.17
Stephanie Sacker
Give her permission to listen to her gut and and set healthy boundaries and so wellness It definitely applies to relationships and social wellness as well. So that too and and just you know that's a big deal I mean big part of it is is talking.
37:29.72
syrupcoaching
Um, certainly.
37:41.37
syrupcoaching
Yeah.
37:45.40
Stephanie Sacker
Through her issues and problems and how can she prioritize her feelings and and not get lost in the people pleasing shuffle that we sometimes do. Yeah yeah, but.
37:53.90
syrupcoaching
Already already. My daughter is one so I have some time but probably not much time.
38:02.78
Stephanie Sacker
Oh my gosh Shannon I was shocked I'm like no no, no, no, she's already like don't give me a kiss that drop off I'm like what.
38:10.30
syrupcoaching
Um, so my gosh No no, no, don't tell be these things? Um, no, it's all of them. We're growing up too quick and but I think that's amazing I you know I.
38:15.91
Stephanie Sacker
Ah, maybe there. So maybe it's just or ah.
38:27.81
syrupcoaching
I Think there's some peace of waking up early in the morning before everyone else is up and yeah and just to sort ofavor that moment and make it you time I think that that's something I personally would love to as a takeaway because I it's.
38:34.77
Stephanie Sacker
Ah I'm not big time.
38:47.74
syrupcoaching
It's so clear headed without any chaos going on in the house and you know whatever that time is used for for everyone. It's just it's a way to start the day where you sort of feel ahead of things versus behind.
38:50.80
Stephanie Sacker
I.
39:00.15
Stephanie Sacker
Yeah, and I think that it's There's so many things to fill our time with right I mean you could sit in front of your emails and and or you could scroll look at cat visual I mean you could do anything but there's so many so many options too many options and there's like you said something really powerful about.
39:03.91
syrupcoaching
Yeah, yeah, yeah, yeah.
39:19.58
Stephanie Sacker
Being up early in the morning when you know the world except Stephanie and and Shannon after this podcast are awake um and and nothing you know nothing needs to be done right now. People are not going anywhere. People are sleeping people are you know doing their own thing in their house and it's that.
39:21.40
syrupcoaching
The breath. Yeah yeah.
39:30.49
syrupcoaching
Written.
39:36.85
Stephanie Sacker
It's so crazy that we've gotten to this place but it's true. It's like there's something really peaceful knowing that I don't have anyone to catch up with or you know anything to respond to and and it's just whatever I fill that time with and.
39:45.29
syrupcoaching
Yep.
39:52.28
Stephanie Sacker
And making that time for yourself doesn't matter if you sit there and sip coffee and do nothing else or tea or whatever. But I think this again I talked about pain and pleasure. It's a big deal with a lot of choices that we make you know you know, even if it's like a.
40:08.25
syrupcoaching
Um, nothing.
40:09.89
Stephanie Sacker
Ah, piece of cake. It's like okay this cake tastes good, but how do I how am I gonna feel in 30 minutes and I'm I'm all about like treating yourself I'm not like you know moderation everything in moderation but I don't feel good after that.
40:13.56
syrupcoaching
Break. Yeah, and.
40:23.65
Stephanie Sacker
So I can tell myself before I take that bite I'm probably gonna feel like crap after so that's motivation for me to say no I'd rather make a healthier choice same goes for the morning I think there's 2 There's this idea that like oh I just can't wake up though I just need more sleep.
40:38.35
syrupcoaching
I love.
40:41.35
Stephanie Sacker
But then when you start waking up earlier. Guess what you do? Naturally you go to bed earlier because you're tired and you don't want to scroll and it's a priority and again going back to that choice of those simple choices are a form of self-care and so.
40:54.60
syrupcoaching
If here.
40:57.29
Stephanie Sacker
You know it's like you can either feel like oh I've tried but I just can't wake up or I get to wake up and fill my cup like how amazing is that you know and it's motivation and it benefits I've had women that I've challenged just a week just try it for seven days even for your listeners if you don't wake up early I encourage.
41:02.21
syrupcoaching
Walk.
41:09.90
syrupcoaching
Um, really yeah.
41:16.84
Stephanie Sacker
You know you to wake up, you know, just wake up a little bit earlier. It doesn't need to be a a lot earlier just 30 minutes and devote that to whatever you want to prioritize for yourself and I guarantee you will notice a difference within a week. Yeah.
41:27.90
syrupcoaching
totally totally I stand by that is something that you remind me I used to actually do it and then it all fell off and I have brought it up recently to my husband of like you know what I should you know five 30 I like at 5 5 thirty like I should get up then and he's like but if you could.
41:35.29
Stephanie Sacker
I have.
41:47.57
syrupcoaching
Have more sleep isn't that better for you I'm like in a way. Yes, if I stayed up later you know I'm watching ah a show or something and you know stayed up a little watch one too many episodes then I should be then yes, maybe sleep is is better. But.
41:51.11
Stephanie Sacker
Ah.
42:01.11
Stephanie Sacker
And ah her.
42:06.00
syrupcoaching
There's just that this feeling of like I've already I've already got my win for the day if I've done this thing for myself first or you know gotten ahead of it and in some way you know it's it's such a good feeling in it. Yeah I agree guys if you're listening right now and you don't think you could do it. You totally can.
42:12.35
Stephanie Sacker
Yes.
42:25.78
syrupcoaching
And join stefan me. We can okay I can start doing this tomorrow. Um and be the only ones up and don't feel the need to do anything except for what you need to do for you and.
42:26.55
Stephanie Sacker
Um, yes.
42:40.70
Stephanie Sacker
Yeah, and and there's always gonna be exceptions to the rule. Sorry Shanfer um, there's always gonna be exceptions to the rule. You know if you absolutely couldn't get to bed until 2 in the morning like don't wake up at 5 obviously and you know there's going to be times where prioritizing your sleep is important but the goal is.
42:43.47
syrupcoaching
But Don me.
42:52.24
syrupcoaching
Yeah, please don't.
42:59.72
Stephanie Sacker
You're not going to be binge watching because your priority is waking up and filling your cup and it's not. It's I think the big thing too is it's not a you should wake up I'm not a big fan of shoulds. It's you will just totally revolutionize your day.
43:02.52
syrupcoaching
Um, his hand.
43:19.38
Stephanie Sacker
And and how you approach your day just simply by prioritizing waking up early again. It's not prioritizing to wake up early to clean your house. It's not to do laundry. It's not to do the life sucking things that we do. It's to do something that fills your cup. So it's a reward you know? yeah.
43:33.88
syrupcoaching
Yes, yes I love it I Love it I Love it? Well this is a really good segue and to my last question and it's the question I ask every single guest on this podcast if you had a button that could be with you at all times day or night.
43:43.45
Stephanie Sacker
Um, yeah.
43:52.44
syrupcoaching
Rain or shine and you press this button and it could do just 1 thing for you. What would that button. Do.
43:59.90
Stephanie Sacker
Yes, it is a perfect segue because we're gonna go right back to foring Christie it would be a button that would launch me to my cozy front room in my house on my cozy couch looking out my window with the trees and.
44:03.25
syrupcoaching
I.
44:12.29
syrupcoaching
Um.
44:17.90
Stephanie Sacker
In my zone. No one interrupting I have coffee I'm sitting there and I'm just reflecting and and doing my journaling. Yeah reflection time is a big is my my favorite place and I'm very much an extrovert but I need to recharge and that that time is Golden. So. That would be mine a launch to my cozy couch.
44:38.46
syrupcoaching
Oh that sounds lovely right now. Awesome! Well Stephanie thank you again so much for joining me and everybody today in the podcast I I said it again but I will put everything in the show notes. So everyone knows how to. Reach you hi on set up your incredible and a life changing group program and coaching programs. Um, guys like run don't walk to check stuff out. Um, thank you thank you for your time and and sharing just your wisdom just it's so great.
45:11.39
Stephanie Sacker
Thank you so much Shannon for having me. Thank you. So so much it's been great bye.
45:15.74
syrupcoaching
Awesome bye.