エピソード

  • Mindful Mornings: Creating a Calming Routine to Start Your Day: E 17

    Mindful Mornings: Creating a Calming Routine to Start Your Day: E 17
    2025/05/15

    In this episode of the Go Slow to Go Fast Lifestyle Podcast, Kendra Chapman explores the art of intentional living, focusing on how to create balance and calm in our chaotic lives. She emphasizes the importance of mindful mornings and shares practical strategies to anchor your day, including exposure to natural sunlight, light physical movement, and mindful breathing. Kendra also encourages listeners to connect and share their own morning rituals, fostering a community of support and inspiration.

    Takeaways

    Intentional living is key to finding balance.
    Mornings can set the tone for the entire day.
    Hygge can be incorporated into morning routines.
    Natural sunlight exposure regulates circadian rhythms.
    Light physical movement enhances alertness in the morning.
    Mindful breathing reduces stress and promotes focus.
    Hydration is crucial for cognitive performance.
    Avoiding screens in the morning helps maintain natural rhythms.
    Creating a morning ritual can foster a sense of peace.
    Community support enhances personal growth and mindfulness.

    Hygge Hack- Try a little mindful meditation with the Chani App

    Breakthrough — your brand-new 28-day guide to getting unstuck. Led by New York Times best-selling author and astrologer Chani Nicholas, this resource guarantees to bring you the breakthrough you need to live out your life’s purpose. Each lesson addresses a different obstacle by giving you concrete actions to overcome whatever’s blocking your growth.

    And it’s free for everyone in the CHANI app. Make today your Day 1. Open your CHANI app and head to the Grow tab to join Chani for your first lesson. You can also follow along on our socials to build your Breakthrough community, and maybe even find your #BreakthroughBesties. See you on the other side.

    https://www.chani.com/blogs/barriers-be-gone-your-breakthrough-is-about-to-begin
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    16 分
  • Overcoming the Overwhelm: Strategies for Tackling Big Projects and Busy Days: E16

    Overcoming the Overwhelm: Strategies for Tackling Big Projects and Busy Days: E16
    2025/05/08
    In this episode of the Go Slow to Go Fast Lifestyle Podcast, Kendra Chapman discusses the challenges of overwhelm in daily life and offers practical strategies for managing it. She emphasizes the importance of intentional living, time blocking, decluttering, and simplifying systems to create mental clarity and calm. Kendra also reflects on her personal experiences with the 'Sunday scaries' and how planning can help mitigate feelings of anxiety about the week ahead. The episode encourages listeners to take small steps towards a more peaceful and organized life. Show Notes Welcome to the Go Slow to Go Fast Lifestyle Podcast, where we explore the art of intentional living. Whether you're juggling life as a working parent, leading in your profession, or simply seeking more meaning in your everyday, this space is for you. I’m your host, Kendra Chapman, and today we’re diving into something so many of us wrestle with: overwhelm. If you’ve ever looked at your to-do list and felt paralyzed by the sheer weight of it—trust me, you’re not alone. I’m right there with you. Today’s episode is all about tackling big projects and busy days with clarity and calm. We’re going to explore practical tools—like time blocking, decluttering, and simplifying—to help you stay productive without losing your peace. We’ll also talk about how these strategies connect with the Hygge lifestyle and the Go Slow to Go Fast philosophy. So grab a cozy drink, curl up in your favorite chair, or let this episode ride shotgun while you're driving to work. Let’s dig in. Segment 1: What’s Bringing Me Hygge This Week? —————The Hygge Wrap: Cozy Clarity + Weekly Reset This week, Hygge found me in the quiet corners of structure. Sounds strange, right? But hear me out. I finally got around to doing a Sunday brain dump—a weekly practice I used to swear by—and immediately felt a wave of calm. There’s something about seeing all the mental clutter on paper, no longer swirling in your head, that creates a sense of order and peace. I lit a candle, sat in my robe, and just listed it all out. Projects. Errands. Emails. Even reminders like “bring snacks to work” made it on there. Hygge isn’t just cozy blankets and tea. It’s the emotional relief of making space—physically, mentally, and emotionally—for what matters. That brain dump? It was the gateway to calm. That’s my Hygge this week. AND our Barred Owl Family is back … 💭 Hygge Intention for the Week Ahead: Create warmth through rhythm. Structure doesn’t have to be stiff—it can be soft. Let routine feel like a cozy rhythm that holds you, not something that squeezes you. I’m leaning into slower transitions, gentle check-ins, and permission to pause. Segment 2: Hygge Highlight – Tackling the Overwhelm 1. Time Blocking: Give Every Task a Home Time blocking isn’t just trendy productivity advice—it’s backed by cognitive science. According to a study published in the Harvard Business Review (2018), when we batch similar tasks and assign them specific time slots, our brains are more likely to enter a state of flow—meaning deeper focus and less switching costs. Here’s how I do it: I create themed blocks like Creative Work, Meetings, Admin Tasks, and Family Time.Then I schedule those like appointments—because if it’s not on my calendar, it doesn’t exist. This one change alone helps you go from reactive to proactive. It gives your time structure without rigidity. 🧠 Research Reference: Baumeister, R. & Tierney, J. (2011). Willpower: Rediscovering the Greatest Human Strength. 2. Decluttering: Physical Space = Mental Space 🧠 Research Reference: McMains, S. A., & Kastner, S. (2011). Interactions of top-down and bottom-up mechanisms in human visual cortex. 3. Simplify Systems: Complexity Is the Enemy of Progress Segment 3: Let’s Connect 👉 What’s one thing that’s bringing you Hygge this week? 👉 What’s one way you’re going to simplify your next busy day? Let’s keep the conversation going: 📧 Email me at: coachingwithkendrachapman@gmail.com🌐 Check out my website: coachingwithkendrachapman.com📸 DM me on Instagram: @coachingwithkendrachapman📣 Tag me in your refresh journey—I love seeing how you’re embracing slow living!
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    15 分
  • Busting Self-Doubt & Building Perseverance: Slow Down to Move Forward: E15

    Busting Self-Doubt & Building Perseverance: Slow Down to Move Forward: E15
    2025/05/01

    In this episode of the Go Slow to Go Fast Lifestyle Podcast, Kendra Chapman explores the art of intentional living, focusing on how to create balance and calm amidst life's chaos. She introduces the Danish concept of Hygge, shares personal experiences of finding joy in family moments, and provides actionable strategies to combat self-doubt and foster perseverance. The episode emphasizes the importance of being present, reframing negative thoughts, and connecting with one's deeper purpose.

    Takeaways

    Intentional living is about creating balance and calm.
    Hygge is a Danish concept of coziness and contentment.
    Being present with family can bring joy and fulfillment.
    Self-doubt is a common experience rooted in early experiences.
    Naming self-doubt can help reduce its power.
    Reframing negative thoughts encourages a growth mindset.
    Focusing on progress rather than perfection is key.
    Understanding your 'why' can ground you during self-doubt.
    Connection with others enhances the journey of intentional living.
    Sharing experiences can foster community and support.

    Chapters

    00:00 Introduction to Intentional Living
    01:41 Finding Hygge in Everyday Life
    04:35 Busting Self-Doubt and Building Perseverance
    13:52 Connecting with the Audience and Closing Thoughts
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    17 分
  • Intentional Living: How to Align Your Life with Your Values: E 14

    Intentional Living: How to Align Your Life with Your Values: E 14
    2025/04/24
    In this episode of the Go Slow to Go Fast Lifestyle Podcast, Kendra Chapman explores the art of intentional living, focusing on the Danish concept of hygge, core values, and practical steps to align daily life with those values. She shares personal reflections and strategies for cultivating calmness amidst chaos, emphasizing the importance of self-care and meaningful connections. So, I revisited my 10 Pillars—those foundational areas that matter most in my life—and asked myself: ✨ What values are driving each of these? ✨ Where am I living aligned, and where am I off-center? After journaling, praying, and sitting still with it, I’ve narrowed it down to a handful of core values that thread through each pillar. These values are my compass. They shape how I lead, parent, rest, create, connect, and grow. Here’s what’s rising to the top for me: 🌿 Integrity – Doing what’s right, even when it’s hard. Especially when no one’s watching. 🌿 Presence – Being fully in the moment, not rushing through it. 🌿 Simplicity – Cutting through the clutter to find the clarity. 🌿 Growth – Always learning, evolving, and stretching—even (especially) through discomfort. 🌿 Connection – Deep, intentional relationships that nourish the soul. 🌿 Peace – Not just the absence of chaos, but the calm I cultivate inside. 🌿 Creativity – Making space for beauty, ideas, and play. Each of my 10 Pillars now has these values woven through them like golden threads—and suddenly, everything feels more aligned. More on purpose. If you’ve never taken time to name your values, I encourage you to pause and do that. Ask: What truly matters to me? What do I want to build my life on? Because when your values and your pillars are in sync, it’s like your soul exhales. I’d love to hear what values are guiding you right now. Send me a message, drop a comment, or journal alongside me. Let’s live this intentional life—together. Let’s talk about Intentional Living—what it really means and how to align your life with your values. Living intentionally isn’t about perfection; it’s about awareness. It's about making choices on purpose, not by default. Here are three ways you can start aligning your life with your values today: 1. Know Your Core Values Ask yourself: What truly matters to me? Not what looks good on paper. Not what others expect. But what truly aligns with your soul. Is it family, creativity, honesty, wellness, service, growth? Write them down. Your values are your North Star. 2. Take an Inventory Look at your daily routine, your calendar, your habits. Are they a reflection of those core values? If your value is family but your schedule is all work, there’s a disconnect. This doesn’t mean big changes overnight—it means small realignments with big impact. 3. Protect Your Energy Every “yes” is a “no” to something else. Living intentionally means giving yourself permission to pause before committing. Guard your peace like it’s your purpose—because it is. ✨ Hygge Hack: Create a Values Vision Board. Use images or words that reflect the life you're intentionally cultivating. Keep it where you can see it daily. This visual cue keeps you grounded when life speeds up. Segment 3: Let’s Connect That’s all for today’s episode of Go Slow to Go Fast Leadership! Now, I’d love to hear from you: 🌿 What’s the one thing that is bringing you Hygge? Let’s keep the conversation going! 📧 Email me at coachingwithkendrachapman@gmail.com 🌐 Check out my website at coachingwithkendrachapman.com 📱 Send me a DM on Instagram @coachingwithkendrachapman My Youtube Channel @KendraChapmanLiving123 📸 Tag me in your refresh journey—I’d love to see what you're curating!
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    20 分
  • Journaling Hacks: How to Reflect Your Way to a Better Life: E13

    Journaling Hacks: How to Reflect Your Way to a Better Life: E13
    2025/04/17
    In this episode of the Go Slow to Go Fast Lifestyle Podcast, Kendra Chapman explores the importance of intentional living through reflection and journaling. She discusses the concept of hygge, shares personal experiences of finding joy in everyday life, and provides insights on how to choose the right journal for your needs. Kendra emphasizes the significance of setting goals and creating a journaling habit that serves your personal growth journey. Transcript/ Show Notes Welcome to the Go Slow to Go Fast Lifestyle Podcast, where we explore the art of intentional living. Whether you're juggling life as a working parent, leading in your profession, or simply seeking more meaning in your everyday, this space is for you. I’m your host, Kendra Chapman, and today, we’re diving into the power of reflection and how journaling can help you gain clarity, set goals, and ultimately create the life you want. If you’ve ever felt like life is moving too fast and you just need a moment to pause, reflect, and reset, this episode is for you. We’re also going to talk about cultivating Hygge—the Danish concept of coziness and contentment—and how to weave it into your journaling practice. If you’re new to Hygge, don’t worry—I’ll break it down for you. And of course, I’ll share a highlight hack—whether for work, life, or both—to help you bring more balance, organization, and efficiency to your days. Then, I’ll let you know how to connect with me so you can share how you’re incorporating journaling and Hygge into your own life. So, if you're ready to slow down and embrace the beauty of an intentional lifestyle, grab a cozy drink, find a comfy spot, and let’s get started. Segment. 1: What’s Bringing Me Hygge This Week? I really enjoy watching a couple, Bec and Sam and their two kids on YouTube in Ireland who are renovating a derelict farmhouse, the Irish Homestead, https://www.youtube.com/@theirishhomestead/videos who embrace the Slow Living lifestyle, decided to quit their 9-5 jobs and got a motor home and traveled for a while until they found a farmhouse they wanted to buy and rebuild. They post a video every Saturday and you can follow their trials and tribulations during this process. We look forward to their videos because my husband and I had our own saga building our dream home for three years recently and we can definitely empathize with their struggles and wins as we’ve been there… and admire their work ethic and perseverance… they are much more handy that we are … Segment 2: Hygge Highlight – How to Select the Right Journal for You This week, I’ve been diving deep into researching journals—because let’s be honest, I love a good journal. Whether it’s for tracking medical appointments, setting life goals, or organizing my day-to-day tasks, I’ve been exploring different styles and formats to find the ones that work best for me. There’s something about putting pen to paper that helps clear the mental clutter and bring a sense of calm and focus. Plus, finding a journal that feels good to use—whether it’s the paper texture, the layout, or even the color—can make all the difference in staying consistent with the habit. I turned 50 last month and my mom gave me a journal… I have many journals and I fill them up with recipes, thoughts, plans, writing ideas, for pod casts, books, reflections… Right now I have three journals going, one for ideas, one to record my dreams and meditations, and one for work. Now, let’s talk about picking the right journal. Because, trust me, not all journals are created equal! Here are a few things to consider: Purpose – Are you looking for a daily planner, a gratitude journal, a goal-setting workbook, or something freeform for brain dumps and reflections? Knowing your purpose will help narrow down your options.Format – Do you prefer lined pages, dot grids, or completely blank? If you’re a visual thinker, a bullet journal with dot grids might be your best friend. If you love structure, a guided journal with prompts could be a great fit.Size & Portability – Do you want something small enough to toss in your bag, or do you prefer a larger journal that stays on your desk? If you like to journal on the go, a compact option is key.Aesthetic & Feel – Let’s be real—if you don’t love how it looks and feels, you probably won’t use it consistently. Find something that sparks joy when you open it up.Extras – Do you need a journal with pre-printed dates? A ribbon bookmark? A built-in pocket for storing notes or keepsakes? These little details can make your journaling experience more enjoyable and practical. Inserts, removable and reusable pieces…Zip portfolioAdditional systems and practices built into the process of journaling Narrowing down your list of to dos to 3Reflection on what works and doesn’tCapturing your goals and focusing on the steps to meet themTracking your progress along the way …. If you’re new...
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    28 分
  • Menopause, Leadership & the Mental Load: A Midlife Balancing Act: E12

    Menopause, Leadership & the Mental Load: A Midlife Balancing Act: E12
    2025/04/10
    In this episode of the Go Slow to Go Fast Lifestyle Podcast, Kendra Chapman discusses the challenges and experiences of navigating menopause while leading as a school principal. She emphasizes the importance of intentional living, authenticity in leadership, and the need for community support among women. Kendra shares her personal journey, including the impact of menopause on her confidence and clarity, and encourages listeners to embrace their experiences with grace and curiosity. The episode also highlights the significance of health check-ins and resources available for women going through similar transitions. Shownotes Welcome to the Go Slow to Go Fast Lifestyle Podcast, where we explore the art of intentional living. Whether you're juggling life as a working parent, leading in your profession, or simply seeking more meaning in your everyday, My fellow ladies in leadership- this is for you… Working moms, women running businesses and schools, I see you … I know you are making the world a better place… keep leading and let me know if you resonate with my message today. I’m your host, Kendra Chapman, and today, I’m stepping into a conversation that I’ve been thinking about bringing to the podcast for a while. It's one I’ve felt deeply in my body, my mind, and my leadership—and honestly, I wasn’t sure how to talk about it until recently. After watching the recent Oprah episode on menopause and hearing Marie Forleo’s powerful interviews with medical professionals, I decided to stop holding it in and start talking. Because this shift—this season of menopause—has brought with it more than just hot flashes. It’s impacted my confidence, my clarity, and how I lead. So, if you’ve ever found yourself forgetting a word mid-sentence, sweating through your sheets at night, or second-guessing your once razor-sharp instincts—you are not alone. In this episode, I’m sharing what this transition has looked like for me, how it’s shown up in my daily leadership, and what I’m learning about giving myself grace in the midst of it all. So if you're ready to slow down and embrace the beauty of an intentional lifestyle—even in the hormonal haze—grab a cozy drink, join me on the couch or in your car, sit back, get comfortable and let's get started. Segment 1: What’s Bringing Me Hygge This Week? What’s bringing me Hygge this week is honesty. And surprisingly, it's the act of naming what’s been hard. I didn’t realize how much I’d been carrying until I heard someone else describe it. Frozen shoulder? Yep. Brain fog that makes me wonder if I’m losing my edge? Check. Mood swings, ADHD-like distraction, word recall issues in the middle of conversations with parents and staff? Let me tell you, when you're responsible for hundreds of decisions a day—when you’re constantly responding, evaluating, disciplining, coaching, guiding—having your hormones hijack your ability to think clearly is no small thing. But here’s the Hygge: giving myself permission to slow down and talk about it. That cozy comfort of realizing I’m not the only one. And neither are you. Segment 2: Hygge Highlight for Main Topic — “The Confidence Curve” Let’s talk about confidence. I’ve always prided myself on my ability to think quickly, communicate clearly, and adapt on the fly. It’s part of my identity as a leader. But in this season? I’ve had moments where I’ve literally lost words in a conversation. Not big academic terms—just everyday words. And when that happens in front of a parent or during a staff meeting? It chips away at your sense of control. It starts to feel personal. And then… you start questioning yourself. You wonder: “Am I still good at this?” “Did I just sound unsure?” “Do they notice something’s off?” All of that creates a cycle. You try harder. You over-prepare. You stay up later. And all of it leads to—you guessed it—decision fatigue. I’m making nearly 300 decisions a day—from how to handle a student conflict to what data means for our school’s future. And when your brain is already working overtime just to function through the fog, it’s exhausting. But here’s where I’ve found my Hygge highlight: Instead of trying to hide it, I’ve started to name it. I say it out loud. I take a breath. I even laugh about it when I blank on a word. Because shame thrives in silence—and peace lives in truth. I’m learning that leadership doesn’t mean pretending to be invincible. It means leading with authenticity. Even when your hormones are making it extra… spicy. And my team tells me they appreciate my vulnerability… I know kids appreciate when you are real… and I’m not telling them my personal health business… but I’m letting them know when I’m disappointed in their behavior choices.. and that I’m listening and then making the choice that is best for them… they tell me like it is too… Teachers may wonder if I’m ...
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    22 分
  • Silencing the Inner Critic: Letting Go of the Comparison Trap: E11

    Silencing the Inner Critic: Letting Go of the Comparison Trap: E11
    2025/04/03
    In this episode of the Go Slow To Go Fast Lifestyle Podcast, Kendra Chapman discusses the importance of intentional living, focusing on overcoming the comparison game, embracing gratitude, and building self-confidence. She shares personal anecdotes and practical strategies to help listeners shift their mindset, cultivate gratitude, and surround themselves with positivity. Kendra emphasizes the uniqueness of each individual's journey and encourages listeners to celebrate their personal growth while letting go of detrimental comparisons. Takeaways Your journey is uniquely yours. Confidence starts when you embrace that truth. Practicing gratitude can shift your mindset. Surround yourself with positive people. Curate your social media to uplift your spirit. Confidence builds when you acknowledge small wins. Self-validation is key to self-worth. Focus on progress over perfection. Embrace the season you're in. Let your light and self-worth shine through. Show Notes Episode 11 Title: Silencing the Inner Critic: Letting Go of the Comparison Trap Podcast Intro Welcome to the Go Slow to Go Fast Lifestyle Podcast, where we explore the art of intentional living. Whether you're juggling life as a working parent, leading in your profession, or simply seeking more meaning in your everyday, this space is for you. I’m your host, Kendra Chapman, and today, we’re tackling something that we all struggle with at some point—the comparison game. It’s so easy to scroll through social media, look around at colleagues or friends, and feel like we’re falling short. But here’s the truth—your journey is uniquely yours, and confidence starts when you embrace that truth. Today, I’ll be sharing three powerful ways to stop comparing yourself to others and start stepping into your confidence every…. Single…. day. Plus, I’ll highlight a practical mindset shift that will help you bring more peace and self-assurance into your daily routine. So, if you’re ready to stop playing the comparison game and start showing up as the best version of yourself, grab a cozy drink, join me on the couch (or in your car!), sit back, and let’s dive in. Segment 1: What’s Bringing Me Hygge This Week? This week, I’ve been focusing on gratitude journaling—a simple practice that has helped me shift my mindset from comparison to contentment. Instead of focusing on what I lack, I’ve been taking a few moments each morning to write down three things I’m grateful for. Today - I’m grateful that I get to be on a break from work, wear overalls that I haven’t been able to wear since college… and I get to hang out with my kids today while they attend a livestock judging event for 4-H. According to Wikipedia, "James Alfred Wight OBE FRCVS (3 October 1916 – 23 February 1995), better known by his pen name James Herriot, was a British veterinary surgeon and author. n addition to the books, there have been several television and film adaptations of Wight's books, including the 1975 film All Creatures Great and Small; a BBC television series of the same name, which ran 90 episodes; and a 2020 UK Channel 5 series, also of the same name.[2]" If you’ve never tried gratitude journaling, I encourage you to give it a shot this week. It’s a great way to start your day with confidence and positivity! Segment 2: Hygge Highlight – Three Ways to Stop Comparing and Build Confidence Exploring the principles of slow living and overcoming the comparison trap can lead to a more intentional and fulfilling life. Here are some insightful articles that delve into these topics: "Life's Enough: Stop Comparing Yourself to Others" by Zen Habits discusses how to become aware of comparison triggers and shift focus to personal blessings, fostering contentment. Zen Habits"Comparison – It's a Losing Game" from Slow Your Home emphasizes the dangers of comparisons and the importance of making decisions based on personal values rather than assumptions about others. Slow Your Home"How to Stop Comparing Yourself to Others" in Psychology Today offers practical tips, such as identifying and avoiding triggers, to help break free from the comparison cycle. Psychology Today+1Becoming Minimalist+1"How I Learned to Stop Comparing Myself to Others" on Healthline shares a personal journey and strategies for recognizing one's unique value, moving away from detrimental comparisons. Healthline"Breaking Free From The Comparison Trap: Why It's Time to Embrace Your Own Path" on LinkedIn discusses focusing on personal journeys to find fulfillment without comparing oneself to others. LinkedIn“Five Origin Stories of Keeping Up with the Joneses” on the SLOWW website by Kyle Kowalski. These articles provide valuable perspectives and practical advice for embracing slow living and overcoming the comparison game. Let’s talk about three intentional ways to step out of the comparison trap and into a more confident mindset: Shift Your Focus to Progress Over ...
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    22 分
  • The Sleep Reset: Prioritizing Rest in a Busy World: E10

    The Sleep Reset: Prioritizing Rest in a Busy World: E10
    2025/03/27

    In this episode of the Go Slow to Go Fast Lifestyle Podcast, Kendra Chapman emphasizes the importance of rest and sleep in our busy lives. She discusses how to create a restful environment and shares practical tips for improving sleep quality, including dietary choices and bedtime routines. Kendra also highlights the concept of hygge, focusing on comfort and intentional living, encouraging listeners to prioritize their well-being through rest and relaxation.
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    23 分