49: ARE YOU TOO BUSY?



You hear it all the time, “I’m too busy”…. “we’ve been crazy busy lately”…. “it’s just so busy, when will things slow down”…. Busy- busy- busy… can you relate!?

I struggled with being so busy that I didn’t have time for prayer, didn’t have time for bible study, didn’t have time to waste because there was so much other stuff that needed to get done. Well… that worked out SUPER WELL!!! Left me exhausted, overwhelmed, crabby and anxious that’s for sure.

Listen in to find out what I realized and the #1 tool I used to SLOW down and take a pause….

Jennie Allen: Get Out of Your Head

Audio:

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48: HORMONAL HEALTH WITH REBECCA CHRISTENSON



Oh my, can you relate to feeling like a hot mess express with hormones totally out of whack? I’ve struggled with hormonal health myself with acne, digestive issues, PCOS and rollercoaster of emotions to name a few. But, its super interesting to dive deeper into hormonal health and specifically the birth control pill and sugar and how these two things really trigger hormonal issues.

Meet Rebecca: She focuses on coaching women with hormonal issues and how to ditch the pill and lose weight through mindful nutrition.

Find Rebecca on Instagram @rebecca.j.christenson

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47: SELF SABOTAGE



Anyone else feel like their life is always being side tracked with self sabotage. You set out to make a change, set a goal and before you know it its like you are being sabotaged with your efforts and fall right back into your past autopilot mode. You are NOT alone! Self sabotage is a killer you guys in your journey for a LASTING transformation. So listen to hear how I handle self sabotage!

Action Step:   What is it costing you to stay in your rut, your past autopilot mode because you are consistently being self sabotaged.

If you loved what you heard on today’s episode? Please take a moment and let me know by rating and reviewing the Operation Transformation Podcast! And don’t forget to subscribe so you don’t miss the next episode.

 CONNECT WITH CRYSTAL

Website: https://operationtransformationpodcast.blubrry.net

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46: HEARTBREAK, HEALING & JOY WITH HEIDI BEE



HEARTBREAK, HEALING & JOY WITH HEIDI BEE

She’s been through it- heartbreak, healing and how she found happiness in the midst of this. She learned how to use her pain and turn it into her purpose by serving others. In this episode Heidi shares with us her journey with food/body: dieting, restricting, exercise addiction, binge eating and going through a divorce. She dives deeper into how her life drastically changed when she realized that where she was at in her life was because she didn’t have any love for herself and when she allowed herself to receive this, joy followed.

Listen in to hear the steps she took to make this shift to not only love herself again, but to trust and respect herself so that she can share this with others and truly feel and experience happiness and joy.

Meet Heidi Bee– Life coach who helps heartbroken women reclaim their joy by really focusing on how to live life fully and not faster.

Websitewww.joyfullybee.com

Podcast: Cup of Joy

Instagram: @joyfullybee

If you loved what you heard on today’s episode? Please take a moment and let me know by rating and reviewing the Operation Transformation Podcast! And don’t forget to subscribe so you don’t miss the next episode.

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45: BIGGEST LESSON I LEARNED WITH BEING ADDICTED TO SUGAR



The biggest lesson I learned with being addicted to sugar was…..listen in to hear all the deets!

I always felt that if I wasn’t energetic, bubbly, upbeat, happy-go-lucky that something was wrong with me. If I started to feel a little down, if things started to feel out of control, if I was angry/irritable/ frustrated, if I was overwhelmed or anxious…. I thought this was not good. I would wonder what was wrong with me? This really hit hard when I was in the health and wellness network marketing industry. I felt like I always had to have it all together, I couldn’t show if I was having a “bad day” or struggling with my acne, food, sugar cravings, health etc. This fueled my emotions even more and turned into this battle and constant fight which led me to eating more sugar to try to “control” my situation and to try to STOP these “bad” emotions.

What does serve when you feel an emotion that is not so desirable in your body is to do these 3 things I mention in this podcast!

PSSSS…..Secret sauce: You need to feel in order to heal. When you allow yourself to feel, your life will literally transform into a lasting transformation and not a quick fix like grabbing that candy bar and diet coke to get you by.

 CONNECT WITH CRYSTAL

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44: HITTING THE SNOOZE BUTTON



HITTING THE SNOOZE BUTTON

This isn’t working. Hitting the snooze button. The alarm goes off and that little yellow oval pops up snooze which is way bigger than the other option which is Stop.

I have two choices, do I get up and start rocking out my morning routine or do I stay in my comfy, cozy, warm bed all snuggled up with my husband snoozing beside me.

iPhone should really consider switching it up to You’ll Pay for it All Day= Snooze or Temporary Pain/ Long Term Gain =Stop.

It really comes down to can I handle the pain of getting up and not enjoying that comfort laying in bed? Which is SOO much easier said then done and why I’m on a mission to help others master this step to set them up for an amazing day. Because it’s not about willpower. It is so much deeper than that! But how we start our day, determines the intention for the rest of our day.

There is a connection between your happiness, productivity, sense of control, mindset and mood that you have all day long and it begins with HOW you wake up. Not when you wake up. Are you hitting the snooze or not?

We sleep in cycles. When you hit the snooze button your mind falls back into a 75-90 min sleep cycle within 9-15 min. You then wake up 20,30,40 min later and you are going against your bodies natural sleep cycle.  literally takes your brain over 4 hours to shake this state. This is where you are groggy, you are fatigued, you struggle with focus.

Wanna get started? Do these three simple steps tomorrow when you wake up.

  1. Put your phone or you alarm if you use one of those not beside you in bed. You literally need to get out of bed in order to turn off your alarm.
  2. When alarm goes off. Get out of bed and drink at least 8 ounces of water
  3. Hop into the shower and instead of turning the water to warm/ hot…. Take a cool shower!

That’s it. Start off with these three things and throughout your day be curious. How different do you feel? Do you feel more awake? More focused? Less groggy?

If you are ready to dig deeper and to start figuring out what to actually do when you wake up, send me a DM for a free coaching session to set a personalized morning routine that is unique for you! 

The power lies in the morning! How are you going to start your day lady!?

If you loved what you heard on today’s episode? Please take a moment and let me know by rating and reviewing the Operation Transformation Podcast! And don’t forget to subscribe so you don’t miss the next episode.

 CONNECT WITH CRYSTAL

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43: SUGAR ADDICTION WITH LIZ JUSTINE



In this episode Liz digs deep about her addiction to sugar and how she worked through this challenge in her life. She shares with us about her disordered eating, exercise addiction and then her journey to binge eating which led to a chronic illness. With her recovery from the addiction to sugar, she realized that the mind and body are so connected and that the healing journey needed to include both areas.

My most favorite part of this was when she chatted about how not only does food we eat matter, but the energy we have behind eating the food is crucial and that this energy we have towards our food actually has a greater impact then the food itself. And my second fav thing about this episode was when she dug deep into how RESTRICTING FOOD IS NOT THE ANSWER!! So many times we think we will just avoid this food or that food altogether, but this actually just fuels our desire to have it even more and never actually heals us.

Sugar addiction is so much more than just a craving and willpower alone will not heal you from this addiction. Listen in to hear the deets on how Liz was able to kick this addiction to the curb and change her relationship to food.

Meet Liz Justine- she is a health & mindset coach who helps leaders attain optimal health & rewire their mindset to show up confidently and attract with ease. She is a breathwork facilitator and is the creator of MLA: Magnetic Leader Accelerator which helps you cultivate confidence, energy and work/life balance so that you can thrive in your biz as your most magnetic self to attract your audience, opportunities and the abundance you desire. Do not forget to check out her amazing YouTube channel which is LOADED with amazing info!

Instagram: @lizjustinee

Youtube: https://youtu.be/9PQTQUZN2I4

If you loved what you heard on today’s episode? Please take a moment and let me know by rating and reviewing the Operation Transformation Podcast! And don’t forget to subscribe so you don’t miss the next episode.

CONNECT WITH CRYSTAL

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42: HOW TO HANDLE CHANGE



Change- life is full of them! The seasons change, people in our life change, clothing style changes, our favorite restaurant changes their menu or maybe one of your fav products changes its formula and it no longer works. We ALL go through change.

But, what is your take on change? Do you resist it? Do you dread it? Do you fight it?

Or do you embrace it and allow yourself to grow and transform it?

Listen in to see how when I changed my relationship to change this directly impacted my binge eating/ emotional eating/ sugar cravings. Because when I changed my perception of change- it was no longer painful for me. I came at if from a different approach and therefore it didn’t trigger my past autopilot response to eat away my feelings of uncertainty that change use to bring.

Action Step:   Let your curiosity seek out how do you respond or react to pain? How come? What is your fear in change? Do you trust that you can handle what the change will bring into your life? Can you be open to shifting your perception of change so that you can live a life free of this fear instead of it overwhelming you?

If you loved what you heard on today’s episode? Please take a moment and let me know by rating and reviewing the Operation Transformation Podcast! And don’t forget to subscribe so you don’t miss the next episode.

 

CONNECT WITH CRYSTAL

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41: POWER OF RE-WIRING THE BRAIN WITH RACHEL BARBER



Meet Rachel: Holistic Healing Expert and Founder of the Total Healing & FAB Method where she helps chronically ill women heal & take back their life without medical help. She is 28 years old and lives in sunny San Diego! She struggled with being chronically ill for 6 years with fibromyalgia, mitochondrial malfunction, extreme fatigue, headaches, anxiety, depression and insomnia to name a few. WHEW-she has been through a lot. But, because of this struggle and huge obstacle she has been able to turn her mess into her message.

Facebook: https://www.facebook.com/groups/339809276816875/

Instagram:@therachelbarber  https://www.instagram.com/therachelbarber/.

Listen in as we dig into what technique fueled her healing journey and why she is obsessed with sharing this in her group program.  We chat about the power of our mind, how we can change our autopilot mode, how our emotions and how they can propel illness, self-sabotage & how much we can truly transform when we stop looking externally and dig within. How when we change our thoughts, learn to feel our emotions… we literally can change our life.

Don’t miss out on her next group program which she is now beginning to fill up quickly! If you struggle with chronic illness, this may be the perfect fit for you! Go to her site to apply ASAP!!!!  https://lovemymiddle.mykajabi.com/totalhealing

If you loved what you heard on today’s episode? Please take a moment and let me know by rating and reviewing the Operation Transformation Podcast! And don’t forget to subscribe so you don’t miss the next episode.

CONNECT WITH CRYSTAL

Website: https://operationtransformationpodcast.blubrry.net

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40:  END OF 2019- THAT’S A WRAP 



Wow- last year at this time I would have had no freaking clue that I would have 40 episodes of podcast released a year later!! WOWZA! But, here I am and where will 2020 bring me and you!?

Listen in as I wrap up 2019 and share with you a little tid bit of my intention for sharing love in 2020!

Do not forget to connect with me in my Facebook group or on Instagram- I want to hear from you ladies!!

Action Step:   Write a letter to yourself, seal it up and give it your friend/ sister/ mom and ask them to mail it to you sometime in 2020- it’s a surprise!!

Then- will you join me in my 2020 mission for snail mail buddies!? Each month write 1 hand written letter to a girlfriend and snail mail it to her! Share what you love about her, show gratitude, give thanks, be merry and bright!!!

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