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What you’ll learn in this episode:
Well-being and self-care are vitally important for you, as well as for your business.
Without your continued well-being, your business will not operate optimally, and neither will your body, and your results will suffer.
Kristen Reed has written the framework that everyone needs to have in order to get their mind, body, soul, and business running smoothly.
Today, Kristen talks about finding and maintaining healthy, sustainable habits that support your mind, body, and soul, and she gives you the tools you need to take small steps that lead to big results.
Here’s a glance at this episode:
- Your mindset is the foundation.
- Nutrition is important for maintaining the support that your body needs to do everything you want it to do.
- You need to prioritise movement that feels good, that doesn’t feel like a chore, and that supports your goals.
- Having some me-time is vital for managing stress, sleep, and general self-care.
- Knowing your why, rather than the how, is important for making sustainable habits.
- Even award-winning certified nurses have imposter syndrome sometimes.
Mentioned in this episode:
Ultimate Self Care Starter Kit
Connect with Kristen on Facebook, Instagram, or via email
Work/Connect with me:
Consults That Convert FREE Training
About Kristen Reed
Kristen helps over stressed, overwhelmed women who are last on their list to prioritize self care, manage stress, increase energy, learn healthy eating with real food and ease, gain confidence, master their mindset, and learn sustainable lifestyle habits so they can feel their best and BE their best!
As a multiple-award-winning Board Certified Registered Nurse + Certified Health and Wellness Coach, Kristen has the knowledge and expertise to effectively guide you to lasting change with the highest level of support and accountability, shining a light on amazing YOU.
You don’t know how good you can feel, and she’s here to help you!
Jessica Miller
Kristen, hello. Welcome to the practical mindset podcast. We’re so excited to have you here this week. Welcome.
Kristen Reed
Hi, Jess. Thank you so much for having me. I’m honored to be here with you.
Jessica Miller
Absolutely. Absolutely. So, for everyone listening, I would love for you to tell them who you are, about your business. Just give them a little background introduction before we dive into it all.
Kristen Reed
Yeah, sure. So, my name is Kristen Reed, and I am an award-winning registered nurse, and board-certified in holistic nursing, and I’m a certified health and wellness nurse coach, and I’m the owner of Nursing Your Way To Wellness, which is a holistic health practice.
Jessica Miller
And she is amazing, for everyone listening to this. Oh, I’ve had so many chats with Kristen about health and wellness, and here we are, in March. Can you believe it? 2022? I cannot believe it. And boy, do we need this help more than ever now. The pandemic has been never ending.
Kristen Reed
Yeah, absolutely. That’s a good point. I think, now more than ever, I’m seeing that clients are taking their health more seriously and realizing that really, truly, as cliche as it is, without our health, we have nothing, you know? We can have all the finances, the success, the family, the vacations, whatever it is, the material things, but without our health, we really can’t thrive in any other area of our life. So, I’m appreciative that people are starting to realize the importance of prioritizing our well-being.
Jessica Miller
Yeah, and Kristen, talk about some of the things that you focus on, because wellness and health is very broad. So, some of the things that you focus on in your business and you like to work with clients on.
Kristen Reed
Absolutely. So, what I base my private coaching off of is called my 4M Framework. This is based on how I approach clients and their individual well-being, based on four frameworks. So, this is mindset, which is really the foundation and, Jess, you talk about this all the time, which is why I love your work, but really, building that foundation of our beliefs, our perspective, our attitude, do we think we’re worthy of change? Do we honor ourselves, and things like that? That’s the first one.
Then we go on to meals. This is all about nutrition. How can we really nourish and support our body with the most nutrient-dense foods? Then, filling in the gaps with supplements and things like that as needed.
The third one is movement. This is all about moving our body in a way that feels good. A way that, again, supports our body, doesn’t have to feel like another thing on our to do list, it doesn’t have to be all-or-nothing thinking, which is a very common thing that I know we all struggle with. For example, it doesn’t have to be “I take an hour-long bootcamp class, and I’m dripping sweat, or I do nothing at all and throw in the towel.” So, really building in movement throughout our day, and making it really part of our lifestyle.
Then, the fourth component of that forum framework is the ‘S’s. This is all about me-time. So, it’s self -care. It’s stress management. It’s sleep. How well are we sleeping? How long are we sleeping? How can we really up level our bedtime routine to really help our body reset throughout the night? So, that’s the 4M Framework, where I really hit it from all different angles.
Again, very customized to my individual clients, leaving no stone unturned. So, we’re not just looking at nutrition, we’re not just looking at fitness, we’re not just looking at mindset. We’re really approaching it from all the different angles for real success that lasts long after they’re done coaching with me.
I always tell my clients “I give you the tools in your tool-belt so that when we’re done coaching, you know exactly what works for you and your individual body, so that you can go out and use for the rest of your life.”
Jessica Miller
Yeah, I feel like the best coaching is when people can go out and coach themselves and learn what they need to learn, even after they’ve moved on or even after your programs have evolved. That’s the best thing.
Kristen Reed
Yeah, I couldn’t agree more with more with that. What I’ll say to piggyback off that, too, is really teaching them and supporting them in the why, and not just the how. Like, why are we doing this? Why are we eating these certain foods? Or why are we practicing these specific techniques and these different methods? When they understand the why, you see that lightbulb turn on, and then that’s when it becomes a true sustainable habit for their lifetime, not just a quick fix.
Jessica Miller
Absolutely. People are so much more invested at that point. I’ve even noticed this myself in my own journey with my health and wellness, and especially around the types of foods I’m putting in my body, as I started to embark on that journey. It was so different for me than what I had been doing before, and so much of it was unknown. I needed to understand not only the why, for me, like what is my purpose? Why am I doing this? So, I’m staying focused on that.
Even just the bigger philosophy of why am I doing this thing that you’re asking me to do? It’s really powerful to see how those pieces fit together, because then even if you’re in a place where you’re struggling a little bit, you understand the bigger picture, you understand how that piece that you’re struggling with fits into the bigger path, and you’re more likely to stick to it even when your brain, and frankly, sometimes your body is like “no, I don’t want to do this.”
Kristen Reed
Absolutely. Absolutely, those small, practical, consistent changes that lead to big results. That’s where. It’s not as sexy as the crash and burn kind of diet, but I’m okay with that. That’s where the true change happens, and it’s science-backed. It’s proven strategies that actually work. So, when you stick with it, like you said, you understand the why behind it, and it’s a lifelong process, really.
Jessica Miller
Yeah. It’s so interesting to just think about your framework. Going back to when I first met you, I think you were still focusing on the 4M Framework, but it was a little different, and I think you were sort of stepping into it and owning it, and really finding that way to bring it to the people who needed it the most. So, talk about what has changed, and how has that evolved over time? I think, it was probably almost exactly a year ago now, that I met you. So, talk a little bit about your journey.
Kristen Reed
Yeah. Absolutely. I would say the biggest change is how I’ve shown up and just put myself out there, because this has always been a passion of mine. The framework has always lived inside of me in some capacity. I’ve always practiced it with myself, my clients, but I think, really just coming out of my shell and showing up and trying to work on the imposter syndrome and all of the limiting beliefs that are so common when we first start our own businesses, I think that is the biggest reason for me. Developing the framework, and therefore, showing up more, and then the cascade effect of getting my clients results. The results speak for themselves. They refer other clients, then my confidence grows and I show up more, and it’s just been such a beautiful domino effect.
Jessica Miller
Yeah, I think this is so relevant to for everybody, Kristen, because you are an award-winning certified nurse. You have imposter syndrome, too, sometimes. It’s so common. No matter what your credentials are, or how long you’ve been in business, it just kind of rears its ugly head. What would you say, that little voice in your head, in the beginning, what was it saying to you that was holding you back?
Kristen Reed
She said things like “you’re not good enough. Who do you think you are? You’re just a nurse.” Like you said, that voice inside your head will always find something to latch on to. You could be a doctor, you could be, a naturopath, whatever. There’s always another level higher that you could or should be. So, those kind of phrases. Or “are you good enough to be doing this? Are you smart enough to be doing this? Do you need more credentials? Should you get a higher degree?”
Jessica Miller
Yeah, and what would you say the tactic, for lack of a better word, that you implemented, what helped you the most get through that?
Kristen Reed
Well, I would say the mindset work is huge and non-negotiable, again, which is why I love your work, and why it’s the basis of my 4M Framework, because without that mindset work, I think that we can guide and support, and learn, until the cows come home, like I say, but nothing sticks. You might see some results for a little while. For me, really working on the mindset and just having that firm, rock-solid belief in myself.
Then, little things that helped, I think, is really reminding myself of client wins and client results, and testimonials, and really just stepping forward knowing that I’m confident in the results I can get my clients, and I do have full trust in my my coaching style, and I feel like that puts the kibosh on some of the limiting beliefs, and then just showing up. Even when it’s uncomfortable, just showing up.
Jessica Miller
Yeah. I remember there being like a switch, like there was this moment in your business where things really sort of clicked for you. What worked at that time? You started to change your offers around, you started to finesse your model. Where would you say it really clicked in? And why did that happen? Why did it work at that point?
Kristen Reed
So I would say similar. I would say I showed up more and I put my offer out there, and I had confidence in what I was offering. I think I showed up with excitement and joy for “I want to help you and this will work and you’ll get transformative results.” So, I think getting really clear on the service I was offering, which for me was a private coaching package, what that looked like, all the nuts and bolts, including the pricing, and then standing in that confidence of my pricing, and then getting out there and sharing it because having an offer does nothing if you don’t share it with people, and I was hiding for a long time. It’s scary. It’s vulnerable. Stepping outside from the rock like, “hey, world, I have this offer.”
I think that’s what it was for me. That was a real game-changer. Working with you, really working on the mindset component, and then showing up, sharing my offer, and being confident that I could really help people, and then, like I said, focusing on those wins that my clients had always boosted my confidence.
That imposter syndrome still comes up all the time. For anyone who’s listening who struggles with that, which I think a lot of us do, no matter how much success we have, I think that’s a really good tip that I learned. I actually have a folder on my computer of testimonials, whether that’s letters clients have written, official Google reviews, emails, they’ve written things like that, and that is so powerful to just remind ourselves to keep going. Keep showing up because the world needs our skills, my skills, your skills, everyone skills, and we all have something individual to offer, and I think that that’s so powerful.
Jessica Miller
Yeah. I remember when you really started to own and dig into your one-on-one packages, and I remember, specifically, you were really reverse engineering those programs with your ideal client, and their journey, and their results in mind, and I remember, as you started to do that, certain programs and packages, for you, really stood out. Your heart just sort of went there. You could really see this is where they’re going to get the most impact.
I think once you saw it that, and then you married your belief with that, like you said, the mindset of that, along with those practical pieces coming together, that’s really where you started to make a shift in your business, and when you started to sell those programs and people were getting results, that’s also where you started to generate the most revenue, and frankly, the most energy to put out there, because that momentum just sort of builds on itself.
Kristen Reed
Yes, absolutely. When I first started, I had many packages, and many shorter term packages. I offered single sessions. I think that was part of the lack of confidence, to be honest, if I’m being really vulnerable, was I’ll offer all the things to all the people, because, that way, I can please everyone. It felt safer to do that. It felt safer to just offer all the things at once. I really started to get really brutally honest with myself and look at what lit me up, what created the most results, what made me the most excited to offer to clients. It really was just two or three packages, which is where I’m at now. I have two packages that I offer.
Jessica Miller
Yeah. That’s amazing. I think this is a very common phenomenon with a lot of people. Also, as entrepreneurs, I think we are idea generators. So, there’s always this thing and that thing, and there’s all the things that there’s no shortage of great ideas that are going to come in. But, in reality, if you try to talk to everybody, you talk to no one. So, holding that person in your mind, front and center, and then making it easy for them to decide what they want to do and how they want to work with you, usually streamlines that process and generates a lot more money in the long-term, which also makes your business a lot more streamlined and a lot more fun, because you’re not spending your energy to try to rein all these different pieces in, which frankly, I think, is the goal for most people.
Do what you love and have a great time doing it, and impact and help a lot of people. So, fast forward to now. You have a few of your packages. What are you focusing on in your business now? Is it just those packages? Group programs? Tell us a little bit about what you’re doing now.
Kristen Reed
Yeah. I have the two personalized One-on-One Health Coaching packages, and then I’m doing some group programs, which I have one coming up on my signature Reset program, and then I’m working on more group programs similar to that. So, I’m looking at creating longer term group programs, some group retreats, which has been in the works for a while, pre-pandemic. So, we’ll be doing that as soon as that’s safe to do so, and then an online course.
So, really trying to offer different options for different people’s needs. Some people really thrive with one-on-one coaching, other people like the group atmosphere. With my 12-month, individual one-on-one coaching, I also offer complimentary admittance into all of my group programs, and that’s really nice to offer as well, because people get the one-on-one support, which is really top notch, but then they also get the community and the support, and feel seen by other women who are going through similar things. So, it’s a really nice balance. Kind of hitting from all angles with that offer as well.
Jessica Miller
Yea. That’s excellent. It’s nice to have that balance. That way, you get a little one-on-one attention, and then you also can learn so much from other people, and the relationships that you develop in the group setting are also really powerful.
Kristen Reed
Yes, and I learned so much in the group setting, which I love them too. I mean, I always say I learn from my clients every single day, and I’m always learning. I’m always honing my coaching skills, getting to know my ideal client even more and what they need, and how I can best serve them. So, I love the group programs as well.
Jessica Miller
Yeah. Thinking about your 4M framework, and just knowing where we are now, I think spring is coming, like you’re saying with your reset, and it’s so funny, here in Boston, we had one day that was 60 degrees and you feel like you’re reborn. It’s just so funny how happens every year.
Kristen Reed
Oh, yeah. We’re all outside in our bikinis.
Jessica Miller
Seriously. I was like “I’m going for a run in my tank top. Not because I feel like it. Just because I need to take advantage of this day.”
Kristen Reed
Because you can. We grilled, we went on a walk. I was pretending like I was on the beach somewhere. It was great.
Jessica Miller
It’s so nice. And then of course, it gets cold again. It’s like that little rest and then all of a sudden, it’s just so crazy. I think people are starting to think about this idea of reset and coming out of their shell, and thinking about their health and their wellness as this time of year brings that forward. So, thinking about your framework, what are two or three things that you would suggest for people to think about right now that would help them kind of come out of that shell and put a little spring in their reset, out of the winter into the spring now?
Kristen Reed
Yeah. I love that question. Actually, this is such a natural time of the spring renewal and, like you’re saying, resetting and kind of, along with the pandemic improving, this all signifies this important time where we can, like you said, come out of our shell. So, a few things I would recommend to people, I would say, start focusing as much as you can on just eating real whole foods that will support your body, and that just means it doesn’t have to be overwhelming. Small steps, like we talked about, that just means less packaged foods, less pre-made foods. If you’re a meat-eater, good organic grass-fed meats and vegetables, and fruits and nuts and seeds, and things like that, that are real foods in their natural form, and less packaged foods, that’s probably going to make the biggest difference that I see with myself and my clients. Focusing on real whole foods, less processed packaged foods.
The second thing I would say is how can you incorporate some type of self-care into your daily routine, again, without making it another to do list? I just wrote a blog on what I call a Recharge List. So, same idea. Making a list of certain things that feel good to you, support you, make you feel like your truest self, really fill up your cup, really let you up, however you want to say it. These are simple things. They could be two minutes, five minutes, 10 minutes, an hour, whatever works for you and your individual life and your schedule, but making a list of these things and then at least once a day, choosing something on the list.
Why I say to make a list is, we’re all busy women. We all have full schedules. I want to remove all the barriers, and part of that barrier is “what do I do? I don’t have time to even think about it.” Therefore, in that split second, it could take two or three seconds, our primal brain just says “nope, we’re too busy. You don’t have time for that. You should be taking care of your children, you should be this, this, this.” So, when we have that list, it takes the decision fatigue out of that, and it’s one step closer to just saying “okay, I’m going to pick this.”
Again, it doesn’t have to be big things. These small consistent habits are what create the biggest change. So, this could look like two minutes breathing in the kitchen by yourself. This could look like reading a book before bed. It could be calling a friend and walking outside. Asking for help. If you have kids, can someone watch the kids for an hour while you go to your favorite coffee shop? Whatever it looks like for you, but having a go to list that you can just choose from, I think, that’s a big one, too.
So, eating real whole foods, choosing some type of self-care each day that you’ve baked into your daily routine, and then some other kind of movement practice again. So, that could be taking a walk outside, it could be doing some stretches, it could be doing a Pilates or yoga video online. Lots of different options. So, whatever suits you, whatever feels good for yourself, know that something is always better than nothing. Trying to lean away from that “all or nothing” thinking, find what I like to call our magic middle, find something that feels good, that’s actually doable, that you’ll stick with.
What’s most important that I always tell my clients is, we have to stick with it and be consistent. That’s the key. So, if it’s a five-minute workout video, let’s say, and you think it’s silly, because five minutes is nothing, I can guarantee you that’s better than you saying you want to commit to an hour-long peloton ride that you only get to twice a week because you say you don’t have the time. So, finding that magic middle, finding what works with your schedule, what makes you feel good, and then sticking with that.
So, finding some kind of movement, some kind of self-care, and then really focusing on those real whole foods to give our body the most nutrients that it can to help support it.
Jessica Miller
Yeah, I love that so much. I mean, for me and for my clients, I always tell them that you are your biggest asset in your business, and it is so crucial, not just because there’s all the rhetoric about self-care and self-love, and all this other stuff, like it’s this thing that sits over there on the shelf, separate from the rest of your life and your business, and all the things. It actually needs to be a part of it because literally, without it, your business will not thrive or function in the way that you want it to, so it really is part of the business plan, and I do think there is something so powerful, like you said, about the small, consistent things that we do, and how powerful an impact those things have, and that we really take the time to figure out what makes us feel good.
I mean, I love having my nails painted, but manicures do not fill me up. That’s one of those things, and we think about massages and manicures and going to the spa, I am all for that. For all the listeners, don’t get me wrong, but it’s not what I would consider it to be something that’s going to fill me up or self sustenance. Going and being by myself for five minutes, or like you said, reading a book before bed or that place where I can just internalize things, that’s where all the magic happens for me, and it took a long time to realize, 10 minutes is really powerful. It doesn’t need to be “I need to go away for the weekend,” but just fitting those things in consistently.
Kristen Reed
Yeah, really turning inward and getting curious about what fills us up, and again, I think a good question that I like to ask in regards to true self-care that you’re referencing is what makes me feel like my truest self? So, like you said, that can look like so many different things, and a lot of times, I find with my clients, because they are such busy, ambitious women, mostly moms trying to do all the things, putting everyone else on the to do list except themselves, a lot of times, just quiet stillness is self-care for them.
That has to be intentional time that you carve out to just have a moment to yourself, and it’s not always filling it with, exactly what you were saying, having a glass of wine or getting your nails done or going to get a facia. It’s actually quite the opposite. It’s actually stepping back and having nothing on the schedule, and that’s intentional.
Jessica Miller
Yeah, so good. Kristen, oh, my goodness, this is so great. So, where can we find you? If people want to come and find you out on the interwebs, where can they connect with you?
Kristen Reed
Yeah. Thank you so much for having me, Jess. I just love chatting with you and really honor our connection. So, thank you. You can find me at nursingyourwaytowellness.com. That’s my website. I do offer free consultation calls, so if you are looking to improve your health, work on some health goals, just feel kind of more energy, more alive, you want to work on nutrition, whatever your health and wellness goals are, I’d love to chat with you. No pressure. We can just see if we’re a good fit and I can share how I can help you. So, that’s on my website, nursingyourwaytowellness.com.
Then, I’m on Facebook and Instagram, and with my upcoming Reset, which starts on April 25. So, that’s a really good way to kind of dip your toe in on how I coach. Again, it’s that community support that’s really powerful. We work on resetting our Mind, Body, Soul, with the 4M Framework as the pillar of the whole reset. So, you can find that on my website as well.
Jessica Miller
Awesome. Thank you so, so much for being with us, Kristen. Have an awesome day, everyone.
Wow, what an incredible episode with Kristen. She just dropped so many valuable tips and tools for us to take our wellness, and our self-care and really, this idea of self-sustenance, to the next level. I’ve been talking with a lot of different people about how best to show up in their business, and one big part of that is really nurturing and being intentional with you as your most important asset and taking Kristen’s 4M Framework, and helping to pull that through is such an easy way to weave that into the fabric of your day without, as she mentioned, making it feel like another thing on the to do list.
I have found very often that as entrepreneurs, we are really guilty of doing all the things, and what we often find is that doing all the things is not what actually moves the needle, and that success isn’t really about doing all the things. It’s actually about doing the right things at the right time, in the right way. If you can relate to this, or if you feel like you’re just not hitting the mark, you’re spinning your wheels, your life is sort of happening around you, and your business is just sort of moving on and on but it’s not really gaining traction, I invite you to come and check out the 10k accelerator. The doors are open and we are so excited for this next round of women that we are inviting in to our April cohort.
We have intentionally designed the 10k accelerator to help you set a solid foundation in which you can grow your business and feel amazing doing it. We hit on all the important things like sales and marketing, and mindset, funnels, and systems, and all of the pieces that you need to understand so that you can take those things and focus in on the right things that you need, specifically for your business, so you can grow in a sustainable way that not only brings you in consistent income, but feels amazing.
We have had countless people go through this program that not only come out the other side, making more money and impacting more people, but they’re doing it in a way that feels incredible. Gone are the days of burnout. Gone are the days of doing all the things, and hello to the new version of you that believes and is confident in where they’re headed and what they need to do next. So, head over to the link in the show notes and fill out an application to talk to us about whether or not you would be the right fit for the accelerator.
I promise you, you will walk off of that call either knowing exactly what to do as your next step in your business, or getting ready to join us in the April cohort. I can’t wait to see you all there.
