Life isn’t all about routines and structure, you have to live a little.  Winter is one of those times when we do let the routines go a little, it’s cold and we don’t want to get out of bed! Am I right? So, we have to put some practices in place that will see us through.

So it comes down to a few things;


Acceptance that you’re going to fall off the wagon at times
Being more structured in your planning to get yourself into action
Making sure you have people around you who can help you put those things into actionEnjoying the luxuries of life is SO important, the reality is, it could all be over in a second. Do you want to spend your entire life working for a life you want, rather than living the life you have?    I’d say that’s a no.  So enjoy the things in life that bring you happiness BUT know your limitations and make sure you’re setting a deadline. 


Schedule movement into your diary each week and stick to the plan.  
Put your clothes out the night before so there’s no excuses.
When it comes to food, food is there to enjoy but remember it’s all energy.  
Winter is actually the time to store and the body knows this!
Enjoy the evenings in with a warm cup of tea or ceremonial cacao.
Enjoy an infrared sauna and alternative treatments.
Drink plenty of water - why it's REALLY important in Winter to drink Water.
Excess alcohol consumption can also lead to further dehydration and then fatigue so another reason to make sure that you’re drinking plenty of fluids.☼ Your Host;  Tracey Lee ☼
Tracey, Perth Wellness Coach, is a Molecular Biologist (BSc), Health & Nutrition Coach, Host of The Mind Body Studio Podcast & Founder of both the Divine Feminine Sisterhood & Perth Wellness Tribe. 

Tracey is a Mum and lover of the Moon and Water. When she's not working to increase the vibrational frequency of the world, you'll find her looking up to the moon or basking in the ocean.

☼ For 1:1 Coaching please email Tracey - hello@perthwellnesscoach.com.au
 OR  keep an eye out for her many upcoming events.
www.perthwellnesscoach.com.au 
Instagram - @perthwellnesscoach @the_mindbodystudio



This is a FREE offering so if you've enjoyed what you've heard I would be SO grateful if you could please like the podcast, leave a 5 star review & share with your family and friends! Thank you SO much! Love & Light, Tracey x
Contact Tracey Lee - hello@perthwellnesscoach.com.au
www.PerthWellnessCoach.com.au
Instagram - Perth Wellness Coach

<div>Life isn’t all about routines and structure, you have to live a little.  Winter is one of those times when we do let the routines go a little, it’s cold and we don’t want to get out of bed! Am I right? So, we have to put some practices in place that will see us through. </div><div>So it comes down to a few things; </div><ul><li>Acceptance that you’re going to fall off the wagon at times</li><li>Being more structured in your planning to get yourself into action</li><li>Making sure you have people around you who can help you put those things into action</li></ul><div>Enjoying the luxuries of life is SO important, the reality is, it could all be over in a second. Do you want to spend your entire life working for a life you want, rather than living the life you have?    I’d say that’s a no.  So enjoy the things in life that bring you happiness BUT know your limitations and make sure you’re setting a deadline.  </div><ol><li>Schedule movement into your diary each week and stick to the plan.  </li><li>Put your clothes out the night before so there’s no excuses.</li><li>When it comes to food, food is there to enjoy but remember it’s all energy.  </li><li>Winter is actually the time to store and the body knows this!</li><li>Enjoy the evenings in with a warm cup of tea or ceremonial cacao.</li><li>Enjoy an infrared sauna and alternative treatments.</li><li>Drink plenty of water - why it&apos;s REALLY important in Winter to drink Water.</li><li>Excess alcohol consumption can also lead to further dehydration and then fatigue so another reason to make sure that you’re drinking plenty of fluids.</li></ol><div>☼ Your Host;  Tracey Lee ☼ Tracey, Perth Wellness Coach, is a Molecular Biologist (BSc), Health &amp; Nutrition Coach, Host of The Mind Body Studio Podcast &amp; Founder of both the Divine Feminine Sisterhood &amp; Perth Wellness Tribe.  </div><div>Tracey is a Mum and lover of the Moon and Water. When she&apos;s not working to increase the vibrational frequency of the world, you&apos;ll find her looking up to the moon or basking in the ocean. </div><div>☼ For 1:1 Coaching please email Tracey - hello@perthwellnesscoach.com.au  OR  keep an eye out for her many upcoming events. www.perthwellnesscoach.com.au  Instagram - @perthwellnesscoach @the_mindbodystudio </div>This is a FREE offering so if you&apos;ve enjoyed what you&apos;ve heard I would be SO grateful if you could please like the podcast, leave a 5 star review &amp; share with your family and friends! Thank you SO much! Love &amp; Light, Tracey x Contact Tracey Lee - hello@perthwellnesscoach.com.au <a href='https://www.perthwellnesscoach.com.au/'>www.PerthWellnessCoach.com.au</a> Instagram - <a href='https://www.instagram.com/perthwellnesscoach/'>Perth Wellness Coach</a>

Tracey Lee, a Molecular Biologist (BSc), Author, International Speaker, and Holistic Health & Nutrition Coach, has been a dedicated specialist in Women’s Health since 2015. As the founder of the Divine Feminine Sisterhood community, she offers transformative, women-centric courses both online and in-person, alongside monthly circles and specialized workshops for women and mothers & daughters. Tune into the Mind Body Studio Podcast, where Tracey explores the transformative journey of women’s health, sharing invaluable insights with a global audience. Discover tools and strategies to nurture your body, mind, and soul, addressing key topics in health, spirituality, and relationships. Here, you’ll uncover the wisdom to empower your body and elevate your life’s journey.

Tracey Lee, a Molecular Biologist (BSc), Author, International Speaker, and Holistic Health &amp; Nutrition Coach, has been a dedicated specialist in Women’s Health since 2015. As the founder of the Divine Feminine Sisterhood community, she offers transformative, women-centric courses both online and in-person, alongside monthly circles and specialized workshops for women and mothers &amp; daughters. Tune into the Mind Body Studio Podcast, where Tracey explores the transformative journey of women’s health, sharing invaluable insights with a global audience. Discover tools and strategies to nurture your body, mind, and soul, addressing key topics in health, spirituality, and relationships. Here, you’ll uncover the wisdom to empower your body and elevate your life’s journey.

The Mind Body Studio

Leading Health & Nutrition Coach and Molecular Biologist Tracey Lee has consulted with hundreds of people around the world on their human journey! If you’re a seeker looking for answers, information and knowledge you’ll find it here. Come on a journey with Tracey as she explores the science, the physical body and the cognitive and energetic journey of what it means to be human. We will chat about tips, tools and strategies for you to nurture you body, your mind and your soul. It is here, you will find valuable ways to take care of the incredible body you’ve been given and enrich your journey through your life. 

<div>Leading Health &amp; Nutrition Coach and Molecular Biologist Tracey Lee has consulted with hundreds of people around the world on their human journey! If you’re a seeker looking for answers, information and knowledge you’ll find it here. Come on a journey with Tracey as she explores the science, the physical body and the cognitive and energetic journey of what it means to be human. We will chat about tips, tools and strategies for you to nurture you body, your mind and your soul. It is here, you will find valuable ways to take care of the incredible body you’ve been given and enrich your journey through your life.&nbsp;</div>

Managing Bad Habits over Winter

I absolutely loved this conversation. Join me for a raw, honest, and vulnerable deep dive into women's mental health with the wonderful Lisa Gott. In this episode, we discuss the mental health challenges we face, explore strategies for navigating difficult times, and reflect on our journeys through our 20s, 30s, and now 40s. We aim to dismantle the stigmas surrounding mental health, emphasizing that facing these challenges is not a sign of weakness but a testament to immense strength and courage.

Some of the key takeaways from this episode include; Establishing daily routines or rituals is essential for mental, physical, and spiritual wellbeing. Remember to Breathe, Move, and Nourish. Listen to find out more information on how you can incorporate this each and every day. Prioritizing self-care and putting yourself first and remembering - time for you is not selfish and lastly; overcoming mental health challenges requires immense strength and courage. You're doing amazing! 

Guest; Lisa Gott
Lisa is a passionate mental health advocate, mum, coach, yoga teacher, kinesiologist, wife and lived experience leader amongst many other things. She has walked her own path to healing through mental health challenges, toxic relationships and physical health issues. Two decades ago, Lisa made a conscious decision to dive deep into personal development and it sent her on a path of studying various modalities and ultimately led to reclamation of her own personal power. Her own journey is the foundation of her expertise. Lisa knows first hand what it takes to heal and she believes that no matter who you are, or where you are on your journey, we all have the innate power to transform and create a life and relationships beyond our wildest dreams.

SPECIAL FOR LISTENERS

If you would like a free copy of Lisa's self care checklist or daily practice send the word ‘selfcare’ or ‘daily practice’ to email hello@youvegottthis.com.au or DM @youvegottthis on Instagram.

____________________________

Your Host; Tracey Lee
Tracey Lee is a Molecular Biologist (BSc), Author, Holistic Health & Nutrition Coach, Menstrual Cycle Educator and Podcaster, specializing in Women’s Health since 2015. As the founder of the Divine Feminine Sisterhood, she offers transformative online and in-person courses, monthly circles, and specialized workshops for women and mothers & daughters. Her mission is to empower women through science and holistic wellness, fostering connections and personal growth on their health journeys.
www.iamtraceylee.com
Instagram - @iam.traceylee

I absolutely loved this conversation. Join me for a raw, honest, and vulnerable deep dive into women's mental health with the wonderful Lisa Gott. In this episode, we discuss the mental health challenges we face, explore strategies for navigating difficult times, and reflect on our journeys through our 20s, 30s, and now 40s. We aim to dismantle the stigmas surrounding mental health, emphasizing that facing these challenges is not a sign of weakness but a testament to immense strength and courage.
Some of the key takeaways from this episode include; Establishing daily routines or rituals is essential for mental, physical, and spiritual wellbeing. Remember to Breathe, Move, and Nourish. Listen to find out more information on how you can incorporate this each and every day. Prioritizing self-care and putting yourself first and remembering - time for you is not selfish and lastly; overcoming mental health challenges requires immense strength and courage. You're doing amazing! 
Guest; Lisa Gott Lisa is a passionate mental health advocate, mum, coach, yoga teacher, kinesiologist, wife and lived experience leader amongst many other things. She has walked her own path to healing through mental health challenges, toxic relationships and physical health issues. Two decades ago, Lisa made a conscious decision to dive deep into personal development and it sent her on a path of studying various modalities and ultimately led to reclamation of her own personal power. Her own journey is the foundation of her expertise. Lisa knows first hand what it takes to heal and she believes that no matter who you are, or where you are on your journey, we all have the innate power to transform and create a life and relationships beyond our wildest dreams.
SPECIAL FOR LISTENERS
If you would like a free copy of Lisa's self care checklist or daily practice send the word ‘selfcare’ or ‘daily practice’ to email hello@youvegottthis.com.au or DM @youvegottthis on Instagram.
____________________________
Your Host; Tracey Lee Tracey Lee is a Molecular Biologist (BSc), Author, Holistic Health &amp; Nutrition Coach, Menstrual Cycle Educator and Podcaster, specializing in Women’s Health since 2015. As the founder of the Divine Feminine Sisterhood, she offers transformative online and in-person courses, monthly circles, and specialized workshops for women and mothers &amp; daughters. Her mission is to empower women through science and holistic wellness, fostering connections and personal growth on their health journeys. www.iamtraceylee.com Instagram - @iam.traceylee

SPECIAL GUEST; Lisa Gott - Navigating Women's Mental Health with Compassion

Many women have experienced imposter syndrome at some point in their careers or businesses, which can severely impact self-worth, mindset, and confidence in the workplace. Navigating a male-dominated space can add to this intimidation. So, what can we do?

In today's chat with Wendy, we explore the prevalence of imposter syndrome and effective methods to address it. We discuss how to challenge ourselves to reframe negative thought patterns and cultivate a more empowered mindset. Change in this area requires action. Confidence grows with action. By setting small goals, celebrating progress, and stepping outside comfort zones, listeners can build genuine confidence over time, breaking free from self-doubt and embracing their strengths.

FREEBIE for Listeners;
https://api.leadconnectorhq.com/widget/form/l2ATnR5h0sRbIDutDN5F

JOIN Wendy's leadership program
www.shebreaksthru.com.au

JOIN THE CHALLENGE!
https://shebreaksthru.com.au/impostersyndromechallenge



________________________________________



Guest;  Wendy Tansey

As a leadership coach and people strategy consultant, Wendy Tansey specialises in empowering mid-level female leaders to overcome barriers and advance to executive roles. With a deep understanding of the challenges women face in the workplace, Wendy helps clients build their executive presence, navigate complex team dynamics, and develop the confidence to excel. She’s passionate about addressing imposter syndrome, guiding women to recognise their strengths and step into their power. Her work blends practical strategies with mindset mastery, ensuring lasting transformation. Through Wendy’s coaching, workshops, and courses, She aim to create thriving cultures where female leaders can break through the glass ceiling and achieve their full potential.

Instagram - @wendy.tansey
Linked In - Wendy Tansey
Website - www.shebreaksthru.com.au



Your Host; Tracey Lee

Tracey Lee is a Molecular Biologist (BSc), Author, Holistic Health & Nutrition Coach, Menstrual Cycle Educator and Podcaster, specializing in Women’s Health since 2015. As the founder of the Divine Feminine Sisterhood, she offers transformative online and in-person courses, monthly circles, and specialized workshops for women and mothers & daughters. Her mission is to empower women through science and holistic wellness, fostering connections and personal growth on their health journeys.
www.iamtraceylee.com
Instagram - @iam.traceylee

Many women have experienced imposter syndrome at some point in their careers or businesses, which can severely impact self-worth, mindset, and confidence in the workplace. Navigating a male-dominated space can add to this intimidation. So, what can we do?
In today's chat with Wendy, we explore the prevalence of imposter syndrome and effective methods to address it. We discuss how to challenge ourselves to reframe negative thought patterns and cultivate a more empowered mindset. Change in this area requires action. Confidence grows with action. By setting small goals, celebrating progress, and stepping outside comfort zones, listeners can build genuine confidence over time, breaking free from self-doubt and embracing their strengths.
FREEBIE for Listeners; <a href="https://api.leadconnectorhq.com/widget/form/l2ATnR5h0sRbIDutDN5F" data-saferedirecturl="https://www.google.com/url?q=https://api.leadconnectorhq.com/widget/form/l2ATnR5h0sRbIDutDN5F&amp;source=gmail&amp;ust=1731639484314000&amp;usg=AOvVaw2BINvW2DFFNzF_yvrEcRQ7">https://api.leadconnectorhq.com/widget/form/l2ATnR5h0sRbIDutDN5F</a>
JOIN Wendy's leadership program <a href="http://www.shebreaksthru.com.au/" data-saferedirecturl="https://www.google.com/url?q=http://www.shebreaksthru.com.au&amp;source=gmail&amp;ust=1731639484314000&amp;usg=AOvVaw307gW5Q1dfHpsFa_ZF27bA">www.shebreaksthru.com.au</a>
JOIN THE CHALLENGE! <a href="https://shebreaksthru.com.au/impostersyndromechallenge" data-saferedirecturl="https://www.google.com/url?q=https://shebreaksthru.com.au/impostersyndromechallenge&amp;source=gmail&amp;ust=1731639484314000&amp;usg=AOvVaw1EMAfv3RWvOrbkyu1JsHvz">https://shebreaksthru.com.au/impostersyndromechallenge</a>
 
________________________________________
 
Guest;  Wendy Tansey
As a leadership coach and people strategy consultant, Wendy Tansey specialises in empowering mid-level female leaders to overcome barriers and advance to executive roles. With a deep understanding of the challenges women face in the workplace, Wendy helps clients build their executive presence, navigate complex team dynamics, and develop the confidence to excel. She’s passionate about addressing imposter syndrome, guiding women to recognise their strengths and step into their power. Her work blends practical strategies with mindset mastery, ensuring lasting transformation. Through Wendy’s coaching, workshops, and courses, She aim to create thriving cultures where female leaders can break through the glass ceiling and achieve their full potential.
Instagram - @wendy.tansey Linked In - Wendy Tansey Website - <a href="http://www.shebreaksthru.com.au/" data-saferedirecturl="https://www.google.com/url?q=http://www.shebreaksthru.com.au&amp;source=gmail&amp;ust=1731639484314000&amp;usg=AOvVaw307gW5Q1dfHpsFa_ZF27bA">www.shebreaksthru.com.au</a>
 
Your Host; Tracey Lee
Tracey Lee is a Molecular Biologist (BSc), Author, Holistic Health &amp; Nutrition Coach, Menstrual Cycle Educator and Podcaster, specializing in Women’s Health since 2015. As the founder of the Divine Feminine Sisterhood, she offers transformative online and in-person courses, monthly circles, and specialized workshops for women and mothers &amp; daughters. Her mission is to empower women through science and holistic wellness, fostering connections and personal growth on their health journeys. www.iamtraceylee.com Instagram - @iam.traceylee

SPECIAL GUEST; Wendy Tansey - Conquering Imposter Syndrome

Today I chat with the lovely Navee Sparkle on Finding Forever Love! Deep soul connected love that sees you matched with your perfect human! Who doesn't want that?! 

In this modern world it can be extremely overwhelming for many women, particularly for those who have come out of long relationships or marriages, to find real authentic love and the dating world can feel like a crazy jungle.

With Navee's help, high-achieving women are finding their soulmates faster, using her tried and tested formula for grand love. 

If you're wanting to break free from unfulfilling relationships, find love with intention, overcome heartbreak and heal healthily and attract a love without losing yourself ever again - Navee is your Relationship Guru!

FREE FOR LISTENERS;

Access Navee's free masterclass designed for single women and ladies in relationships who are ready to attract, connect, and commit to fulfilling love! In this powerful session, I reveal my exclusive ACC Love Formula — a proven, three-step approach to creating and sustaining the deep, aligned connection you've always desired. Whether you're seeking your ideal partner or reigniting the spark in your current relationship, this masterclass is your pathway to lasting love.Watch it now:https://www.naveesparkle.com/free-masterclass/


Get in touch here FacebookNavee Sparkle Dating and Relationship Coach (@naveesparklecoach) • Instagram photos and videos
Email navee@naveesparkle.com

Today's Guest;

Navee Sparkle is a dating and relationship coach dedicated to helping high-achieving women attract deep, lasting love with aligned partners. Driven by her journey of overcoming an abusive marriage and finding love again as a single mom, Navee passionately empowers women to reclaim their self-worth and create fulfilling relationships. As a She Launch participant mentored by Melissa Ambrosini, she is on a mission to transform love lives worldwide. With her unique 3-step formula — Attract, Connect, and Commit — Navee addresses both feminine and masculine energy dynamics to guide her clients in breaking toxic cycles and attracting meaningful connections. Known for her direct, empathetic approach, Navee’s work centers around understanding modern dating challenges for successful women, redefining traditional dating rules, and making love sustainable. Join her for insights on attracting love and building connections that truly last.

________________________

Your Host;

Tracey Lee is a Molecular Biologist (BSc), Author, Holistic Health & Nutrition Coach, Menstrual Cycle Educator and Podcaster, specializing in Women’s Health since 2015. As the founder of the Divine Feminine Sisterhood, she offers transformative online and in-person courses, monthly circles, and specialized workshops for women and mothers & daughters. Her mission is to empower women through science and holistic wellness, fostering connections and personal growth on their health journeys.

www.iamtraceylee.com
Instagram - @iam.traceylee

Today I chat with the lovely Navee Sparkle on Finding Forever Love! Deep soul connected love that sees you matched with your perfect human! Who doesn't want that?! 
In this modern world it can be extremely overwhelming for many women, particularly for those who have come out of long relationships or marriages, to find real authentic love and the dating world can feel like a crazy jungle.
With Navee's help, high-achieving women are finding their soulmates faster, using her tried and tested formula for grand love. 
If you're wanting to break free from unfulfilling relationships, find love with intention, overcome heartbreak and heal healthily and attract a love without losing yourself ever again - Navee is your Relationship Guru!
FREE FOR LISTENERS;
Access Navee's free masterclass designed for single women and ladies in relationships who are ready to attract, connect, and commit to fulfilling love! In this powerful session, I reveal my exclusive ACC Love Formula — a proven, three-step approach to creating and sustaining the deep, aligned connection you've always desired. Whether you're seeking your ideal partner or reigniting the spark in your current relationship, this masterclass is your pathway to lasting love.Watch it now: <a href="https://www.naveesparkle.com/free-masterclass/" data-saferedirecturl="https://www.google.com/url?q=https://www.naveesparkle.com/free-masterclass/&amp;source=gmail&amp;ust=1730097186372000&amp;usg=AOvVaw31bU0jfiZRS0EUuKM9Te_I">https://www.naveesparkle.com/free-masterclass/</a>
 Get in touch here <a href="https://www.facebook.com/profile.php?id=100077032028710" data-saferedirecturl="https://www.google.com/url?q=https://www.facebook.com/profile.php?id%3D100077032028710&amp;source=gmail&amp;ust=1730097186372000&amp;usg=AOvVaw0ROmaybXSQPJYBRcpPUM9S">Facebook</a><a href="https://www.instagram.com/naveesparklecoach/" data-saferedirecturl="https://www.google.com/url?q=https://www.instagram.com/naveesparklecoach/&amp;source=gmail&amp;ust=1730097186372000&amp;usg=AOvVaw1fZfn4pIHbNpXYlkwjlc4m">Navee Sparkle Dating and Relationship Coach (@naveesparklecoach) • Instagram photos and videos</a> Email <a href="mailto:navee@naveesparkle.com">navee@naveesparkle.com</a>
Today's Guest;
Navee Sparkle is a dating and relationship coach dedicated to helping high-achieving women attract deep, lasting love with aligned partners. Driven by her journey of overcoming an abusive marriage and finding love again as a single mom, Navee passionately empowers women to reclaim their self-worth and create fulfilling relationships. As a She Launch participant mentored by Melissa Ambrosini, she is on a mission to transform love lives worldwide. With her unique 3-step formula — Attract, Connect, and Commit — Navee addresses both feminine and masculine energy dynamics to guide her clients in breaking toxic cycles and attracting meaningful connections. Known for her direct, empathetic approach, Navee’s work centers around understanding modern dating challenges for successful women, redefining traditional dating rules, and making love sustainable. Join her for insights on attracting love and building connections that truly last.
________________________
Your Host;
Tracey Lee is a Molecular Biologist (BSc), Author, Holistic Health &amp; Nutrition Coach, Menstrual Cycle Educator and Podcaster, specializing in Women’s Health since 2015. As the founder of the Divine Feminine Sisterhood, she offers transformative online and in-person courses, monthly circles, and specialized workshops for women and mothers &amp; daughters. Her mission is to empower women through science and holistic wellness, fostering connections and personal growth on their health journeys.
www.iamtraceylee.com Instagram - @iam.traceylee

Managing Bad Habits over Winter

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