Episode 60: Self-Care Hacks for Time-Starved Expat Moms

Episode 60: Self-Care Hacks for Time-Starved Expat Moms

 

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Do you sometimes feel like there aren’t enough hours in a day? That you’re running around, trying to do it all, and still don’t manage to tick off everything that’s on your to-do list? Let alone your “would-like-to-do-list”!

There are times in our lives that are extremely busy. And especially as a working mom living abroad.

Making time for myself and for recharging my batteries, is one of my personal biggest struggles, and something I spend much time trying to find solutions to.

This episode is a collection of the most effective tools and activities I’ve found to be able to self-care on the busiest of days.

 

I’ll share:

  • an opening reflection that can shift your frustration around not having enough time for yourself
  • 3 things to stop doing, if you want to take care of yourself
  • 3 concepts to achieve effortless relaxation in little time
  • my most proven self-care tools (to be done in a matter of minutes)

 

Episode 59: Your Empowered Sex Life – with Irene Fehr

Episode 59: Your Empowered Sex Life – with Irene Fehr

How often do you openly talk about your sex life?

Well, today, we’re addressing it all!

My guest, Irene Fehr, is a Sex & Intimacy Coach who’ll tell us about:

  • how and why sexual activity changes in a long-term relationship
  • the difference between men’s and women’s sex drives
  • what to do if you want to make sex more spontaneous and exciting
  • the ‘marriage death spiral’
  • the 5 key nutrients that will increase your sexual desire

 

About Irene

Irene Fehr, MA, CPCC, Certified Sex & Intimacy Coach, helps couples make love and sex work in long-term relationships and bring sex and passion into sexless ones.

Determined to dispel myths about why sex dies in long-term monogamous relationships that cause heartache and broken dreams, Irene’s views have been featured all around the world in HuffPost, Cosmopolitan, Shape, Refinery29, ScaryMommy, EliteDaily and Bustle.

She is no stranger to her clients’ issues, having recovered from the all-too-common story of ‘happy marriage turned sexless’ when she lost her libido — all before turning 30.

 

Follow Irene

Website: www.irenefehr.com

LinkedIn – YouTube

Watch video: How to Make Love & Sex Work in a Long-term Relationship

Episode 58. How To Effectively Deal With Your Inner Critic & Co

Episode 58. How To Effectively Deal With Your Inner Critic & Co

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Important Announcement:

 

The Empowered Expat Woman Podcast will be released fortnightly from now on, every other Thursday.

This allows me to ensure to meet the mission of this podcast, which is: to offer new and original solutions to “old problems”.

And to take more time to enjoy creating, recording, editing, and promoting it – while continuing to show up 100% for my clients and my three boys (above all 🙂 )

It wasn’t an easy decision and one my Inner Saboteur wanted to keep me from taking, which is perfectly in line with today’s episode:

 

Do you have a vocal Inner Critic?

 

Many women think they do – but when taking a closer look, you may find out that’s not entirely true…

In this episode, I walk you through the unique process I use with my clients to effectively detect and deal with those “inner voices” in your mind, so that they don’t sabotage you in showing up as your best self and doing your best work!

 

Want to dig deeper?

 

If you’d like to receive 1:1 support in detecting your deeply engrained patterns and taking charge of them (so that they don’t take charge over you!), book a complimentary consultation at www.camillaquintana.com/call

 

You may also like these episodes:

Episode 57: Discover Your Unique Leadership Style

Episode 57: Discover Your Unique Leadership Style

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Many women don’t consider themselves “leaders” because we’ve been conditioned to define leadership through the ‘male lense’. 

But as recent studies show, women score extremely high in Leadership Capabilities. So rather than working on our leadership skills, we need to work on our beliefs about what it means to be a good leader. 

And that’s exactly what I’ve done:

1. I came up with my own definition:

BEING A LEADER MEANS LIVING WITH INTENTION, INTEGRITY, VISION AND TAKING RESPONSIBILITY FOR OURSELVES AND OTHERS.

2. I created my own leadership approach – which led me to do a bit of research and discover 5 female leadership archetypes that I’ve encountered. and that I’m sharing about in detail in this episode.

And I even created a Quiz for you, so that you can discover your unique leadership style! (Who doesn’t love personality tests, right!?) 

You’re likely to be a mix of two-three types; you may find that different situations bring out different behaviours and approaches in you. Listen to the full episode to find out the details about each type and take the Quiz below to find our yours!

Which of these 5 types resonated with you below? I’d love to know!

And it doesn’t need to end there: I invite you to reflect on the unique leadership traits you bring to the table, to come up with your own archetype and approach and use it intentionally and strategically!

You are the leader the world needs you to be!

Episode 56: Stepping Into Leadership

Episode 56: Stepping Into Leadership

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Do you consider yourself to be a leader?

If so, why? If not, how come?

Many women do not see themselves as leaders – but that has more to do with their definition of it, than with their capabilities. The way we view concepts like leadership, strength, power etc are profoundly shaped by +5000 years of patriarchy. 

While we’ll never know what our world would look like, had we lived in a matriarchal or gender-balanced system: I invite you to question and redefine certain ‘man-made’ concepts and labels. 

I’ll admit, for the longest time I didn’t consider myself ‘fit to be a leader’. Not when I was head of the Marketing Department at my old firm, not when I started my first business or my second business…. but it all changed when I became a mother:

  • When I had my first son, I reflected on what kind of person I wanted to be and what kind of world I wanted to help create for him.
  • When I had my second son, shortly after, I thought about what kind of leader I needed to be, in order to successfully take care of my children and my business.
  • When the sonogram showed that our third baby was going to be another boy, I reflected on what kind of woman I wanted to be, what kind of female role model I wanted my boys to grow up with.

 

We Need More Female Leaders

You see all of these reflections are interconnected.

It’s not enough to be a great individual but not a leader, because you’ll have great ideas for how to make the world a better place, but possibly not what it takes to implement that.

It’s not enough to be a leader but not a good and honorable individual, because you will lead yourself and others astray.

And as a woman, I believe it’s not enough to strive to be just any kind of leader, but instead to embrace our key traits and superpowers to help FEMENINE LEADERSHIP TO RISE.

Current events have again shown how the vast underrepresentation of women in key decision-making roles has devastating consequences on World Peace, Sustainability, and Harmony.

Of course it’s important to see more women in politics and corporate executive positions. BUT in reality, you can be a leader and make an impact in any setting and scale you choose. And you should!
 
The world needs you, me and all women, to believe in ourselves, to stand in our full power, to contribute our female perspective and unique traits in order to heal and to get back into balance.
 
 

In this episode, I share

* my personal definition of leadership (and why we should redefine old concepts!)

* why it is so important for women to step into leadership

* how you can embrace your inner leader

* 3 things that are holding you back from being a leader

 

PS: Stay tuned for next week, as I’ll introduce some unique, female leadership archetypes with you in order to better understand and define your personal leadership style!

 

Further Resources

In this episode I mentioned:

 

Episode 55: Your 10-Minute Nurture Boost

Episode 55: Your 10-Minute Nurture Boost

Listen on: iTunes │Spotify StitcherAmazon Music

 

Whether it’s due to current events or challenges related to life abroad… you may find yourself in need of a (virtual) hug, some encouragement and inspiration, and a few practical action tools to make you feel more nurtured.

And this is exactly what you’re gonna get in this episode!

My suggestion is to listen to this often: every time you’re feeling low and want to change your state in a meaningful and sustainable way.

 

 

Don’t forget to download your accompanying workbook!

.
The 10-Min Nurture Boost for Expat Women (Video, Audio and Workbook)

Original Video

Let's get to know each other!

Schedule your 45-minute Clarity Session Now 

Episode 54: How to Network According to Your Human Design (with Adina Kroll)

Episode 54: How to Network According to Your Human Design (with Adina Kroll)

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Human Design is a holistic self-knowledge system using ancient and modern sciences. It has proven to be a valuable tool for understanding human kind, and my guest today, Adina Kroll, is an expert in it!

In this episode, we explore

  • how to leverage the traits and expressions of your unique type to better network and socialize abroad
  • what your unique strengths, motivations and winning strategies are and how to use them in a socail context

 

Which type are you?

To get the most of this episode, go to www.jovianarchive.com (or any other Human Design platform) and get your free chart to figure out which type you are. You’ll need your date, time and place of birth to do that.

While in this episode we can only cover a small part of this complex and profound tool, I encourage you to learn more about your Human Design and get some clarity and guidance for your life.

If you want to dive in deeper, make sure to reach out to

 

Adina Kroll

Adina Kroll is an International Business Coach, Sales Expert, Author, Speaker & Defender for women who DARE to desire more money, impact and freedom. Using a mixture of Human Design, NLP and Sales Psychology, she’s here to help you create your OWN strategy and burn the rulebook so you can create wealth and stability on YOUR terms. Adina is originally from Germany and based in the UK.
 
 
 

Follow Adina

 

Episode 53: Success Strategies for Living And Working Abroad (with María Ferrer)

Episode 53: Success Strategies for Living And Working Abroad (with María Ferrer)

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When Maria moved to the United States from Venezuela – leaving a successful career behind – she encountered various challenges: speaking in a foreign language, being ‘othered’, or having to take a job much below the one she’d left. All in addition to raising her two boys in a foreign culture.

These things could have easily thrown her off track, but Maria was ambitious and committed to thriving in her new home country, whatever that took.

Fast forward several years, Maria became a top executive (in a male-dominated field), leading a team of 80 people, while also running her private Coaching and Consulting practice.

 

In today’s interview, she shares

  • How she managed her thoughts and beliefs, in order to be successful abroad
  • What mindset and strategies she adopted to navigate difficulties and prejudice
  • What it takes to become a great leader
  • How to blend in while embracing your heritage
  • And more

 

About María

María worked over 25 years in project management and project services positions, playing a key role in reporting to senior management metrics, providing performing analysis and leadership for Capital projects and portfolios for projects Total Installed Cost (TIC) from $100MM to $4.5 Billion. She is currently leading a team of 80 talented resources to create an excellent center of project delivery by the end of the year per company goals of success. Maria also led a group of professionals going through a reorganization that involved 400 people. One of Maria’s expertise is team building.

A Life Coach since 2014, Maria has been coaching in the corporate environment and as a part-time coach in her private practice. With over 1,700 hours of coaching, Maria has developed strong skills in her area of expertise.

 

Follow María

on Instagram – Linkedin
or e-mail her directly here

Episode 52: How Tapping Into Your Body Wisdom Helps You Thrive (with Kayla Osterhoff)

Episode 52: How Tapping Into Your Body Wisdom Helps You Thrive (with Kayla Osterhoff)

Today’s guest Kayla Osterhoff is a true inspiration in women’s empowerment. A Neuropsychophysiologist and women’s health expert, much of her research and work focuses on the science gap: women being detrimentally underrepresented in clinical research and treatments; and what to do about it.

According to Kayla, “women are the greatest untapped resource modern society has to progress us forward”.

Why? Because we’re not operating at our full capacity – due to a sheer lack of knowledge about our biorhythm, hormonal cycles, and biological ‘superpowers’, which are completely different to a male’s.

 

 

Listen to this episode to find out

 

  • Why women are particularly capacitated to deal with chaos or inconsistency
  • What female leadership looks like (and why we’re so fit to be leaders)
  • Understanding your cycle and how to make it work for you (not be an ‘annoyance’)
  • How to use your body wisdom to increase and showcase your brilliance in a more effortless way

 

About Kayla

 

Kayla is a neuropsychophysiologist and women’s health expert, who loves to share her research about the brain and the mind. Her work has been featured on stages and media around the world.

Kayla is formally trained across the health sciences with a Bachelor of Science in Health Ecology, a Master of Science in Public Health & Epidemiology, and currently pursuing her doctoral degree in the field of Neuropsychophysiology.

Formerly, Kayla served as a Health Scientist for the Centers for Disease Control and Prevention and spent several years prior to that working in a clinical setting.

Her unique background and expertise across the spectrum of health sciences led her to develop a truly holistic understanding and approach for health optimization, peak performance, and resilience of the mind and body.

Follow Kayla

Website: https://www.herbiorhythm.com 

Instagram: biocurious_kayla

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Episode 32: Find More Flow by Tapping Into Your Feminine Energy

Episode 51: A New Era: Trusting Yourself in Times of Change

Episode 51: A New Era: Trusting Yourself in Times of Change

CHANGE is a constant – especially in expat life.

My recent business pivot inspired this episode and made me reflect on the 5 phases I’ve gone through as I navigated this change. Self-trust has been a central theme that my approach is built upon.

But first, I have some big news and owe you some explanations!

 

 

“The Empowered Expat Woman”: Podcast Name Change

I’ve decided to change the title of my podcast for several reasons:

  1. In an era where inclusion and diversity are defining themes that are important to me, the word ‘wife’ seems too restrictive and excludes other forms of relationship – although this was never what I intended. 
  2. In light of the new angle, my Coaching practice has taken, my aim is to inspire and support ambitious, purpose-driven women living abroad, period – regardless of the circumstances that made them move there. Therefore, my focus is no longer solely on the expat partner. This is not about leaving anyone behind, rather an invitation to join me on this next level: where it’s not about ‘surviving’ abroad but about truly thriving.

 

My business pivot at a glance:

(Please visit www.camillaquintana.com for further information)

Camilla Quintana expat empowerment caching
Camilla Quintana expat empowerment caching

Listen to the full episode to find out how YOU, too, can initiate and navigate change!