In this inspiring episode of the Stroket Podcast, Jenny Townsend sits down with therapist and health coach Lauren Balterman to uncover the real work behind building a powerhouse mindset. Lauren opens up about her own transformation—juggling motherhood, business, and trauma recovery—and how she helps women master their mindset, triggers, and health from the inside out.

Lauren shares her daily mindset tactics, explains how gut health connects to emotional well-being, and breaks down cognitive behavioral tools like "thought records" that help her clients become more aware, less reactive, and radically empowered.

If you're a high-achieving woman stuck in a cycle of self-doubt, perfectionism, or emotional burnout—this conversation is your reset button.

Chapters

00:00:01 Meet Lauren: Therapist, health coach, and mindset guide
00:01:01 From corporate mental health to full-time coach
00:03:55 Love languages, relationships, and self-awareness
00:07:01 Hook Moment: Morning mindset tactics to root yourself in identity
00:09:07 Gratitude as grounding: How small wins shift your state
00:11:39 What mindset really means (and how to work on it)
00:15:41 “Thought Records” explained: a practical CBT tool for self-awareness
00:20:43 Getting curious: A new way to see your triggers
00:24:34 Lauren’s backstory: overcoming eating disorders and low self-worth
00:29:05 Gut health, resilience, and chronic illness
00:30:51 SMART goals and habit stacking: health strategies that stick
00:34:24 Inside the partnership: how Lauren and her fiancé grew through stress
00:41:27 Tools for working moms to balance business, marriage, and parenting
00:45:58 Final takeaway: “Become your own private investigator”

Order Stroke It now at jennyaldaytownsend.com/book. Your order includes a signed copy, shipping and handling, and great Bonus items!

Follow the Stroke It Guide on socials to stay connected and to get tips on how you too can get your STROKE on'!

Instagram:https://www.instagram.com/jennyaldaytownsend/

Facebook:https://www.facebook.com/thestrokeitguide

Check out more about Jenny Alday Townsend by visitinghttp://www.jennyaldaytownsend.com

Did you know there are free downloads available on my website? Go to All Products | Jenny Alday Townsend and snag the 4 Ground Rules to Elevate your life. Planning your future? Develop your 1-3-5 and change your life path!

In this episode of The Stroke It Podcast, host Jenny Townsend sits down with clarity strategist and empowerment coach Kendra Mack to unpack the power of defining success on your own terms. Kendra opens up about her journey from project management to becoming a keynote speaker, and how her passion for confidence and self-awareness birthed her PATH framework.

They discuss the importance of understanding love languages in relationships and leadership, the role of vision and clarity in achieving fulfillment, and how managers can boost employee engagement by aligning company goals with personal purpose.

Whether you're a leader seeking to inspire your team or an individual craving direction in life, this conversation delivers both motivation and actionable steps.

Chapters

00:00 – Introduction to Kendra Mack and Her Journey
03:27 – Why Confidence Is Central to Success
12:54 – Defining Success in Five Life Areas
18:32 – Making Time for Self-Reflection
22:03 – Finding Clarity Through Past Experiences
26:00 – Breaking Free From Judgment & Expectations
28:13 – The PATH Framework Explained
31:50 – Why Managers Are the Lifeline of Culture
38:06 – Aligning Personal Vision With Company Goals
41:57 – Encouraging Ownership in the Workplace
45:59 – Final Encouragement for Clarity & Fulfillment

Follow Kendra:

🌐 kendramack.com
📱 IG/TikTok: @kendramack
💼 LinkedIn: Kendra Mack

Order Stroke It now at jennyaldaytownsend.com/book. Your order includes a signed copy, shipping and handling, and great Bonus items!

Follow the Stroke It Guide on socials to stay connected and to get tips on how you too can get your STROKE on'!

Instagram:https://www.instagram.com/jennyaldaytownsend/

Facebook:https://www.facebook.com/thestrokeitguide

Check out more about Jenny Alday Townsend by visitinghttp://www.jennyaldaytownsend.com

Did you know there are free downloads available on my website? Go to All Products | Jenny Alday Townsend and snag the 4 Ground Rules to Elevate your life. Planning your future? Develop your 1-3-5 and change your life path!

In this deeply honest episode of The Stroke It Podcast, Jenny Townsend welcomes dating and relationship coach Keshia Rice for a heart-to-heart on what it really takes to sustain love, respect, and intimacy—especially when emotions run high.

Keshia shares how her own quarter-life crisis launched a journey of healing, self-respect, and transformation. From crying over wedding invites to confidently guiding high-achieving women through dating, she explains why self-love isn’t optional—it’s the foundation.

You’ll learn how to communicate without blowing up, the magic of “money dates,” why couples should schedule sex, and how to love your spouse even when you don’t like them. This one is packed with mindset shifts, real-life tools, and tender truth bombs.

If you’re married, dating, or working on yourself—this one’s for you.

Chapters

00:00:00 – Intro
00:01:10 – Quarter-Life Breakdown to Breakthrough
00:05:48 – “You Teach People How to Love You”
00:08:15 – Why Self-Care Belongs on Your Calendar
00:11:30 – Dance, Art & Relearning What Brings Joy
00:15:22 – Solo Travel as a Tool for Self-Discovery
00:18:40 – The 80/20 Rule in Marriage
00:22:35 – Loving Your Spouse Doesn’t Mean Liking Them
00:26:05 – Scheduling Tough Conversations the Right Way
00:29:18 – Money Dates, Whiteboards & Avoiding Fights
00:32:40 – Why Couples Should Schedule Sex
00:36:12 – Understanding Your Partner’s Love Language
00:40:21 – Physical Touch Isn’t Always Sexual
00:43:40 – Affection, Intimacy & Timing | “I Keep Receipts” – Loving Through Frustration | Final Advice + Where to Find Keshia

Website: https://keshiarice.com

Instagram: @keshiarice

TikTok: @keshiarice

YouTube: @keshiarice

Order Stroke It now at jennyaldaytownsend.com/book. Your order includes a signed copy, shipping and handling, and great Bonus items!

Follow the Stroke It Guide on socials to stay connected and to get tips on how you too can get your STROKE on'!

Instagram:https://www.instagram.com/jennyaldaytownsend/

Facebook:https://www.facebook.com/thestrokeitguide

Check out more about Jenny Alday Townsend by visitinghttp://www.jennyaldaytownsend.com

Did you know there are free downloads available on my website? Go to All Products | Jenny Alday Townsend and snag the 4 Ground Rules to Elevate your life. Planning your future? Develop your 1-3-5 and change your life path!

In this powerful episode of The Stroke It Podcast, Jenny Townsend sits down with seven-figure success coach, author, and speaker Sandra Kemayou. With over 1,000 women coached to turn their expertise into thriving businesses, Sandra shares her raw journey—from hiding in plain sight and overcoming family rejection to building a coaching empire rooted in love, alignment, and intentionality.

🎯 Whether you’re an entrepreneur, a businesswoman feeling stuck, or a leader struggling to balance ambition with authenticity, Sandra offers tactical wisdom on self-worth, emotional resilience, gifting culture, team-building, and sustainable success.

Chapters

00:00:00 – Welcome + Sandra’s Introduction
00:01:06 – The Season of Wanting It All (With Peace)
00:02:27 – Love Languages and What Love Really Means
00:04:44 – Sandra’s Background & Journey from Cameroon
00:06:40 – Being Disowned for Following Her Truth
00:08:25 – Starting Over at 30: The Turning Point
00:10:01 – Parents’ Expectations vs. Personal Calling
00:11:19 – Self-Appreciation and the “Pretty Big Deal Folder”
00:14:21 – Balancing Accountability and Grace
00: 16:08 – “Buy Back Your Time” and Creating Sacred Space
00:17:46 – The Power of Intentional Gifting
00:22:14 – Creating Deep Friendships Through Personalized Gifts
00:25:00 – Gifting in Business: Why It’s Not Just About the Gift
00:29:20 – Building Systems for Gifting & Surprise
00:31:00 – Final Words: Sell Yourself On You
00:33:24 – How to Connect with Sandra Kamayo

What You'll Learn

• The “Limitless Blueprint” for life & business
• How intentional gifting deepens relationships and loyalty
• Why self-appreciation is non-negotiable
• Building teams that thrive on empathy and expectations
• Why "Buy Back Your Time" changed Sandra's entire approach

👇 Grab Sandra’s free resources and learn more:
https://sandrakemayou.com/

Order Stroke It now at jennyaldaytownsend.com/book. Your order includes a signed copy, shipping and handling, and great Bonus items!

Follow the Stroke It Guide on socials to stay connected and to get tips on how you too can get your STROKE on'!

Instagram:https://www.instagram.com/jennyaldaytownsend/

Facebook:https://www.facebook.com/thestrokeitguide

Check out more about Jenny Alday Townsend by visitinghttp://www.jennyaldaytownsend.com

Did you know there are free downloads available on my website? Go to All Products | Jenny Alday Townsend and snag the 4 Ground Rules to Elevate your life. Planning your future? Develop your 1-3-5 and change your life path!

In this inspiring episode, we sit down with JJ DiGeronimo—author, entrepreneur, speaker, and mom—to unpack the internal tug-of-war so many high-achievers face.If you're a Type A personality, a working mom juggling it all, or simply searching for clarity in a noisy world… this one’s for you. JJ opens up about her journey from high-performance hustle to intentional alignment. She shares how mindfulness reshaped her relationship with control, time, and even money—reframing both as energy that deserves focus and respect. One of her top practical tips? “Turn your phone into an educational device.”Ditch the scroll. Tune into growth. She also urges listeners to rethink money not just as a resource, but as a reflection of what we value: “I feel like my money has a frequency... it’s all about using it to empower more women.” JJ’s mindfulness journey led her to write Seeking, her third and most personal book to date. In it, she encourages readers to ask themselves: Where am I spending my energy? What am I attracting?

Her message is simple, powerful, and timely:
You don’t have to do it all. You just have to take one step today.

Resources + Links:

• 10 Lessons I Gained From My Mindfulness Practice
• The Power of No – Free Resource
• Free Chapters from Seeking
• Seeking on Amazon

Connect with JJ:

• Website: www.jjdigeronimo.com
• LinkedIn: linkedin.com/in/jjdigeronimo
• Instagram: @jjdigeronimo

Community: TogetherWeSeek.Online

Order Stroke It now at jennyaldaytownsend.com/book. Your order includes a signed copy, shipping and handling, and great Bonus items!

Follow the Stroke It Guide on socials to stay connected and to get tips on how you too can get your STROKE on'!

Instagram:https://www.instagram.com/jennyaldaytownsend/

Facebook:https://www.facebook.com/thestrokeitguide

Check out more about Jenny Alday Townsend by visitinghttp://www.jennyaldaytownsend.com

Did you know there are free downloads available on my website? Go to All Products | Jenny Alday Townsend and snag the 4 Ground Rules to Elevate your life. Planning your future? Develop your 1-3-5 and change your life path!

In this powerful episode of The Stroke It Podcast, Jenny Townsend sits down with Dr. Zoe Shaw, licensed psychotherapist, author, speaker, and podcast host, to explore how shame sabotages relationships, how to heal through self-forgiveness, and what it means to prioritize connection in modern partnerships.

Dr. Zoe opens up about her personal journey—placing a child for adoption as a teen, overcoming deep-seated shame, and rebuilding her life with vulnerability and truth. This episode provides practical strategies for managing complex shame, strengthening your marriage or partnership, and reclaiming your identity beyond motherhood, work, or external validation.

Whether you're battling inner guilt, feeling stuck in your relationship, or simply seeking tools to show up more authentically—this episode is a must-listen.

Chapters
00:00:00 – Intro: Why Shame Sabotages Love
00:01:37 – Dr. Zoe’s Journey & Living with Complex Shame
00:08:15 – Shame vs. Guilt: What’s the Difference?
00:10:51 – Identifying Shame and Where It Hides
00:14:14 – The 3 Steps to Untangling Shame
00:19:23 – Forgiveness: Accountability Without Victim Blaming
00:22:48 – Why People Shame Others & Why It Doesn’t Work
00:26:55 – All-In Relationships: Balancing Love, Kids & Work
00:30:51 – “I Don’t Need You” & Emotional Independence
00:32:31 – Weekly Rituals to Reconnect (TX3 & Business Meetings)
00:37:19 – Rediscovering Yourself Beyond Motherhood
00:40:48 – Mom Guilt & Why Self-Care Isn’t Selfish
00:43:54 – One Action to Start Healing Today

🔗 Get Dr. Zoe’s book: Stronger in the Difficult Places
🎧 Listen to her podcast: Stronger in the Difficult Places
🌐 Connect with Dr. Zoe: https://drzoeshaw.com

👥 Share this episode with a friend who needs encouragement today.

Order Stroke It now at jennyaldaytownsend.com/book. Your order includes a signed copy, shipping and handling, and great Bonus items!

Follow the Stroke It Guide on socials to stay connected and to get tips on how you too can get your STROKE on'!

Instagram:https://www.instagram.com/jennyaldaytownsend/

Facebook:https://www.facebook.com/thestrokeitguide

Check out more about Jenny Alday Townsend by visitinghttp://www.jennyaldaytownsend.com

Did you know there are free downloads available on my website? Go to All Products | Jenny Alday Townsend and snag the 4 Ground Rules to Elevate your life. Planning your future? Develop your 1-3-5 and change your life path!

In Episode 178 of The Stroke It Podcast, host Jenny Alday Townsend sits down with Jessica Papineau, founder of Customized Styling by Jessica (CSJ), to talk about confidence, self-worth, and how style can influence success. Jessica supports high-performing female entrepreneurs, executives, and influencers around the world by helping them elevate their personal style and mindset.

Jessica shares her philosophy: “Get up, suit up, and show up”—a simple yet powerful routine that transforms how women see themselves and step into their next chapter. From how to prepare mentally and physically each morning, to practical tips on building a wardrobe that reflects the woman you're becoming, this conversation dives deep into how outer appearance connects with inner empowerment.

Whether you’re in a career transition, launching a business, or just craving more presence and confidence in daily life, Jessica’s message is your reminder that confidence begins in your closet—but it shows up everywhere. You'll hear transformative stories, laugh about relatable challenges, and walk away ready to show up as your best self.

Chapters

• 00:00:00 – Introduction: Meet Jessica Papineau
• 00:01:15 – Jessica’s journey from retail to founding CSJ
• 00:02:58 – The confidence mirror: How self-talk shapes your image
• 00:05:07 – Why hiding = shrinking: Body image truths
• 00:06:03 – How to dress for major life phases
• 00:07:12 – Marriage, entrepreneurship & finding balance
• 00:09:00 – Love languages at home and at work
• 00:13:04 – “What do you want to be when you grow up?” (Even at 40)
• 00:14:32 – Jessica’s daily habits: Mindset, movement, and morning prep
• 00:18:01 – Why Monday deserves your best outfit
• 00:22:05 – Confidence collapse → wardrobe rescue
• 00:24:11 – Helping women visualize their future self

🔗 Learn more about Jessica at: https://www.customizedstylingbyjessica.com

Order Stroke It now at jennyaldaytownsend.com/book. Your order includes a signed copy, shipping and handling, and great Bonus items!

Follow the Stroke It Guide on socials to stay connected and to get tips on how you too can get your STROKE on'!

Instagram:https://www.instagram.com/jennyaldaytownsend/

Facebook:https://www.facebook.com/thestrokeitguide

Check out more about Jenny Alday Townsend by visitinghttp://www.jennyaldaytownsend.com

Did you know there are free downloads available on my website? Go to All Products | Jenny Alday Townsend and snag the 4 Ground Rules to Elevate your life. Planning your future? Develop your 1-3-5 and change your life path!

In Episode 177 of The Stroke It Podcast, host Jenny Townsend sits down with Matthew Finlin, CEO of Real Life Skills Academy, to unpack the truth about parenting, purpose, and personal development.

Matthew brings a powerful framework built around his Five Pillars of Human Potential—financial, physical, emotional, mental, and spiritual—and explains how mastering these areas prevents the “3 D’s” of destruction: Debt, Divorce, and Disease.

From the science behind deep sleep and testosterone to building boundaries in relationships and parenting, this episode challenges you to take radical ownership of your happiness and future. Whether you're a parent, a high-performing leader, or someone ready to upgrade your circle and mindset—this one hits hard. Learn how dopamine affects motivation, why cold plunges matter, the difference between motivation and discipline, and how to rewire your habits for real-life success.

Chapters

00:00:00 - Intro & Meet Matthew Finlin
00:01:05 - Why Matt Moved to Peru and Built an Online Academy
00:03:00 - The Five Pillars of Human Potential
00:04:45 - Love Languages in Relationships and Business
00:08:10 - Taking Care of Yourself: Circadian Rhythm, Hydration, and Exercise
00:10:25 - The Science Behind Testosterone & Deep Sleep
00:14:00 - Cold Plunges, Dopamine, and Motivation
00:18:30 - Overcoming Excuses with Mini Habits
00:21:30 - Self-Discipline vs. Motivation
00:22:10 - How Romantic Relationships Help You Grow
00:26:00 - Date Night + Business Meetings: The Couple’s Weekly Formula
00:29:00 - Setting Boundaries as Parents
00:32:00 - Building Trust in Your Community and Co-Parenting Networks
00:35:00 - How Exposure Builds Empathy in Kids
00:38:30 - The Importance of Dinner at the Table
00:39:30 - Building a Life Through Community and the 5-Friend Rule
00:43:00 - How to Identify "Contenders" in Your Circle
00:47:00 - Matt’s Final Advice: Self-Love = Self-Discipline
00:51:00 - Why You Should Never Go It Alone
00:52:00 - Where to Find Matthew Finlin Online

🔗 Connect with Matt:
Instagram: @matthewfinlin
Free community + resources: RealLifeSkillsAcademy.com

👇 If this episode made you think, feel, or act—send it to 5 people who need to hear it today.

Order Stroke It now at jennyaldaytownsend.com/book. Your order includes a signed copy, shipping and handling, and great Bonus items!

Follow the Stroke It Guide on socials to stay connected and to get tips on how you too can get your STROKE on'!

Instagram:https://www.instagram.com/jennyaldaytownsend/

Facebook:https://www.facebook.com/thestrokeitguide

Check out more about Jenny Alday Townsend by visitinghttp://www.jennyaldaytownsend.com

Did you know there are free downloads available on my website? Go to All Products | Jenny Alday Townsend and snag the 4 Ground Rules to Elevate your life. Planning your future? Develop your 1-3-5 and change your life path!