Plan Simple with Mia Moran
Stack Your Business with Dan Morris

Stack Your Business with Dan Morris

June 17, 2021

The more that we do this, the more I realize it's just a matter of how you reach the people that want what you have.
–Dan Morris

On this episode of the PlanSimple Podcast, I’m really excited to talk with Dan Morris, one of the founders of BC Stack, the ultimate A-Z Resource on what’s working in today's digital marketing, bundled together for an amazing price. I love the way BC Stack helps entrepreneurs in so many ways. If you are already running an online business or thinking about starting one, you’re going to want to hear more about this.

In addition to a thriving entrepreneurial business, Dan has 11 kids, yes, eleven. We talk about parenting and the things he learned to do for his kids. We also talk about how he's adopted simple living and less stuff—plus selling with his kids. 

I’ve talked to Dan’s wife and co-founder of BC Stack, Rachel Martin, about motherhood previously on the podcast. Now it’s Dan’s turn. Join us as we dive into online business entrepreneurship.

We talk about: 

  • Being a single dad and rethinking division of labor
  • Not wanting to go back to a job or trying to make entrepreneurship work after last year, and how Dan got into online business as the result of a recession
  • Using a hub and spoke format online in different kinds of business and building an audience with a free offer
  • How they started BC Stack and how they avoid freebie seekers
  • The win-win-win of BC Stack for entrepreneurs
  • Tools for finding good business ideas and getting things done


CEO of Audience Industries and BC Stack. Dan also runs the Tracing The Path Podcast, a series of stories from the 20th Century in the style of Paul Harvey and Charles Kuralt.


Doable Changes from this episode:

  • TRY BC STACK. This one is time sensitive because it only happens once a year, but check it out. There is SO much value in there for $47 if you are starting an online business or trying to grow one you’ve already created. (Plus you get a new course we created now!)

  • KNOW YOUR TENDENCIES. Are you like Dan? Do you follow the path of least resistance? Do you put off things because you don’t know how to do them or think they’ll take a long time to do or learn. Start by noticing your tendencies. Then see if you can find a fix or workaround—could you hire somebody to do something? Take a course (maybe in BC Stack)? Just try it and maybe see it’s not that hard?
  • CREATE A SYSTEM. It could be meals and shopping. It could be a “do the thing you don’t want to do” system. Set it up so you don’t have to think about it. 
  • DO SOMETHING YOUR PARTNER USUALLY DOES. Really see what it is like to be in their shoes. If you have never taken out the trash, be on trash duty. If you never make dinner on Friday night then make dinner on Friday night.
Budgeting is Selfcare with Shay McMillan

Budgeting is Selfcare with Shay McMillan

June 10, 2021

You have to make sure that your spending plan and your savings plan match your personal beliefs and values. 
–Shay Budgets

On this episode of the PlanSimple Podcast, I’m really excited to talk with Shay about a topic that isn’t sexy and hasn’t always been interesting to me, but that I think is really important—budgeting. Talking about money is a little taboo, but so important. 

We talk about how most of us don’t learn about money or budgeting. And because most people are so uncomfortable talking about it, we don’t learn about money or budgeting. That really needs to change. Getting comfortable with our money stories and knowing where our money is going is so important to feeling in flow. 

Shay’s going to teach us to create a budget at Camp—and you might be thinking, that’s not what I want to do in the middle of the summer, but doing this work together can be truly nurturing, an act of self-care. 

We talk about: 

  • How making and sticking to a budget is a lot more than math
  • Flip-flopping the idea of buying on credit and paying off with saving up to buy with cash
  • Patience and gratitude in money work
  • Focusing on permission rather than restriction
  • Overcompensating and other reasons for spending
  • Connecting our thoughts and intentions with our actions and values


Shay McMillan is a wife, full-time employee, business owner, social media influencer, planner, goal setting expert, organizer, budget coach and more. 

She is determined to create and lead a life that she absolutely loves and enjoys. She currently works in a helping profession and thoroughly enjoys her work. However, she feel she has a duty to do more – to help more. That’s where her social media influencer career comes in. She created a budget-centered YouTube channel in 2017 and then created other social media accounts too. 

While her financial freedom journey is going relatively well, she also includes everyday, real-life struggles and successes, that impact her financial situation. 

Shay’s current obsessions include her husband, budgeting, planning, organizing and decorating/furnishing her new house and her new pup. You can expect to see a ton of each on all of her social media profiles.


Shay Budgets on YouTube

@shaybudges on Instagram

Shay’s Facebook page

Doable Changes from this episode:

  • PRACTICE GRATITUDE. Recognizing and appreciating what you have is a piece of the “money work.”  Make a list of things you have that you are grateful for.

  • PRACTICE PATIENCE & SAVING. Choose one thing that you want but do not need right now. Practice putting aside money each month for that thing. You could even calculate how much more you would spend if you bought it on credit now and paid the same amount you would save to pay it off.

  • CONNECT TO YOUR VALUES. Connecting to values can help you figure out where you want to spend money — and where you don’t. Just because other people spend money on date night out, expensive gifts, the latest phone, or daily coffee, doesn’t mean you have to. And it doesn’t mean that you shouldn’t spend money on those things if they are things you truly love and want in your life. Start by making a list of values. Then when you are going to make a purchase, ask, Does this align with my values? 

Shay will be one of the “camp counselor” at Camp FLOW July 12–16. Shay will teach us how to make a personal budget. We’ll also have cooking classes and meal planning; yoga, mediation, and breathwork; a day focused on motherhood; and lots of play including oracle cards, art projects, and a dance party … and SO much more. You can do it from your backyard—and it’s free!

Come create a healthier happier you!

It Only Takes One with Stacey Martino

It Only Takes One with Stacey Martino

June 4, 2021

The beautiful thing is relationships really only ever take one person to shift things.
–Stacey Martino

On this episode of the PlanSimple Podcast, I’m really excited to talk with Stacey Martino about relationships. She has had such a powerful impact on me and my family. What would happen if you focused 90 days on your relationship? That’s what we are here to find out. 

The result that comes from focusing on relationships is the higher version of yourself, more peace within, and a real level of authentic happiness that you feel during the day. When you think about your partner, your children, what you're creating … when you think about the legacy that you're leaving with them and how you are a role model for your kids, when you think about the passion that you have with your partner and how that fuels you up, you feel rock solid, unshakeable, fueled up. The version of you is happier than you even thought possible. 

We talk about the kerfuffles and struggles of daily life. When we are in these places, we get stuck on asking: How could we make this better? How can I get them to change or finally listen to me? Stacey suggests switching focus: What’s working? How can I elevate our relationship so that we reduce struggle in a way that feels good? This isn’t about pleasing everybody, but it is a shift in how we think and approach things. 

We talk about: 

  • Working on your relationship even when things don’t feel that bad
  • How you can do the work on your own
  • The idea that your response to someone is always causing the next reaction in a cycle 
  • Learning to understand the differences in how you and your partner are wired (understanding how your kids are wired helps too)
  • Taking the time to learn and rethink so you have more productive time and energy with your family
  • Removing judgment and seeing the world with more appreciation


Stacey and Paul Martino have proven that it only takes ONE partner to transform a relationship... ANY relationship!

The Martino’s are on a mission to empower people to get the Unshakeable Love and Unleashed Passion they want in their relationship... even if their partner REFUSES to change!

Stacey and Paul, are the creators of Relationship Development®️ and their 8-Step Relationship Transformation System®️. Through their strategic coaching, online programs and sold-out live events, Stacey and Paul have helped save thousands of marriages around the world (by working with only one spouse).

While the divorce rate averaging 50 – 70% and couple’s work resulting in about an 80% divorce rate... the Martino’s RelationshipU program results in a 1% Divorce rate and a 99% SUCCESS rate over the last six years.

Those amazing results are unheard of! And that’s because the Martino’s have cracked the code on relationship with their Relationship Development methodology.

Stacey and Paul have created hundreds of proven tools to empower real people to reclaim their happiness and create a transformation, even in relationships that looked hopeless.

The Martino’s are changing the way relationship is done®️!


Rock Solid Synergy with Stacey Martino


Doable Changes from this episode:

  • PRACTICE DROPPING JUDGMENT. One of the biggest changes you can make is to stop judging. Drop your nagging or chirping voice. When we stop judging, we allow ourselves to appreciate more. We can feel more peaceful. This can be a big change, but you can start small. Work on it for 10–15 minutes a day.

  • MAKE A LIST OF THINGS THAT BOTHER YOU. Start making a list of the things that bother you. (This can work hand in hand with dropping judgment. Things that bring up your judgment voice belong on the list.) This is a list of things that you might need a system about or to make a decision about. The things that go on the list are things you will work on creating a plan over the next 12 months.

  • CREATE SYSTEMS. Usually, kerfuffles are over something that isn’t working. These are indicators where you need a system — and need everyone to operate with the same system. Set up time on your calendar to create systems for things you’ve identified as problems. 
The Practice with Linda Wells

The Practice with Linda Wells

May 26, 2021

“ Yoga was one of the only places I didn't feel like I had to be an overachiever. ”
– Linda Wells


On this episode of the PlanSimple Podcast, I’m so excited to talk with The Wellness Warrior Linda Wells. Linda is a yoga teacher who believes wellness is your birthright and is on a mission to create a wellness rebellion. She uses yoga to help students develop resilience. 


Linda says that yoga found her in the most stressful times of her life, even when she didn’t know it was yoga. As a young adult, trying to find her way, she discovered Virupa yoga, a kind of restorative yoga that taught her to sleep. She didn’t practice yoga for a while, but rediscovered it with Leslie Salmon Jones. She loved the energy of Afro flow yoga and realized she could become a yoga teacher and wellness coach. 


Although yoga has been part of my journey for about 20 years, I’ve never had an in depth conversation about it on the podcast, until now. In part that is a sense of privilege related to yoga. I felt like I was sneaking off to 90-minute yoga classes when I should have been mothering or working. We unpack that idea and how yoga can be more accessible


We talk about: 

  • making yoga accessible for different bodies, abilities, and time and financial availability
  • teaching love, kindness, and compassion (including to yourself)
  • befriending your body despite what dominant culture tries to tell and sell you
  • practicing so you can age gracefully
  • yoga as a quest to trust yourself
  • checking assumptions about race, body size, wellness, and who can do yoga


Linda N. Wells, M.Ed., E-RYT 500 is The Wellness Warrior. Her mission is to create a wellness rebellion by teaching people how to assert personal agency by reclaiming themselves through adaptable yoga. Recognizing that stress may be an unavoidable part of our lives, Linda draws upon her in-depth study to help her students develop resilience in the face of modern life demands.


Linda is certified to teach yoga at the 500-hour level. She holds multiple training certificates, including Trauma-informed yoga for youth and teens, Accessible Yoga for people with disabilities, living with chronic pain, and larger bodies. She teaches in various settings, from Boston and Brookline Public Schools, studios, to her highly-attended summer outdoor series, to universities and notable appearances in New England.  Linda's formal education includes an M.Ed. specializing in Curriculum and Instruction from Lesley University in Cambridge, MA, and BA in Political Science and Economics from Temple University in Philadelphia, PA. Linda is also a trainer for Resilient Schools and Youth with the Benson Henry Institute for Mind-Body Medicine. Additional certifications include The Institute of Nonprofit Management from Boston University and Reiki Usui Level 2. She is an alum of Northeastern University Community Enrichment Fellows, Citizen Schools Teaching Fellowship and the South End/Lower Roxbury Youth Workers Alliance Steering Committee.





Invitation to Brave Space by Micky Scottbey Jones


Doable Changes from this episode:

  • TRY 5 MINUTES. It’s easy to get stuck in the idea that to do yoga you need an hour or more to go to a class. Linda says that you can do yoga wherever you are in a few minutes. If you’ve practiced yoga before, try a breath exercise or a simple pose for five minutes or less. If you’ve never done yoga there are lots of online tools to help you learn. Check out 5-minute practice and fit that into your day—it can be an energizing start to the day or a great way to unwind at the end of the day.

  • STAY ON YOUR OWN MAT. I love the idea of your yoga mat being your space, and what’s happening off it being somebody else’s stuff. What happens if you just keep pulling yourself back to your mat? If you stop worrying about what other people are doing, how you compare, or what they think about you on your mat?

  • PRACTICE COMING BACK. Linda teaches people to come back to your breath, come back to loving on your body, come back to saying, “Hey, I can do this.” When you start to get angry or stressed or frustrated, practice coming back to your breath. When you start to get down on yourself, practice loving on your body. When you get overwhelmed, come back to “Hey, I can do this.” Notice what you are feeling in your body, and practice coming back.
Eat to Thrive with Tess Masters

Eat to Thrive with Tess Masters

May 19, 2021

Health is a direct reflection of self-love and self-esteem.
–Tess Masters


On this episode of the Plan Simple Podcast, I’m really excited to talk to my friend Tess Masters about using food to feel really good. 


If you’ve been around for a while, you know that changing food changed my life. It’s really how I started on my journey years ago. I had things really dialed in … and then I hit 45 and I found myself moody and hormonal. I thought maybe this was just how I was supposed to be, but I didn’t like it. Tess convinced me there was a new level, a new food place for me where I could feel good again. And she was right. 


Tess’s program the Skinny 60 helped me right away. It wasn’t a lot of “new” stuff. It was nuances of what I knew. It was putting together different strategies in different ways. As Tess said, it’s “finding the perfect blend of those strategies and of those foods for you and your needs at this time.” Our bodies change, and understanding what you need, now, makes a difference! 


We talk about: 

  • The importance of gathering information as a our needs, our hormones, our stress levels, and other things change
  • Better markers than weight, like digestion, energy throughout the day, sleep patterns, how your skin looks
  • The importance of a digestive tune up
  • Making truly sustainable changes focused on balance and feeling better and loving the food you are eating
  • Four principles: priming your digestion, nourishing yourself with balanced nutrition, pacing what you eat throughout the day and your exercise, and restoring
  • Cooking as a gift to yourself and your family


Tess Masters is an actor, lifestyle personality, and author of The Blender Girl, The Blender Girl Smoothies, and The Perfect Blend. She is also the creator of The Decadent Detox™ cleanses and Skinny60™ weight loss program. You can find hundreds of easy recipes at

Tess and her delicious healthy food have been featured in the L.A Times, Washington Post, InStyle, Real Simple, Prevention, Cosmopolitan, Shape, Glamour, Clean Eating, Yoga Journal, Vegetarian Times, Yahoo Living, the Today show, Fox, Home & Family, WGN, and many others.

Away from the blender, Tess enjoys a diverse performance career. She has toured internationally with acclaimed theater productions, worked in film and TV, and lent her voice to commercial campaigns, audiobooks, and popular video game characters. She lives in Los Angeles.




Other PlanSimple Podcasts with Tess

Doable Changes from this episode:

  • GET SUPPORT. While a lot of healthy changes may be common sense or things you know, getting support to put the right pieces together for you now, can save you a lot of time. Find an accountability friend and see if the two of you can support eachother to drink more water or make smoothies or ditch something that’s not serving you. You can check out Tess’s Skinny60 with the link above.

  • ADD VEGETABLES. We all know we should eat more vegetables. Start where you are and pick one thing. Add a salad to lunch. Try green smoothies. If you are getting more veggies already, revision one meal to center around vegetables with other quality foods supplementing. Search my site or Tess’s for recipes and ideas for delicious and easy ways to make vegetables more central.  

  • NOTICE HOW YOU FEEL. Pay attention to how you feel after eating different foods. Write down what you ate and how you felt—gassy, bloated, foggy, energetic… Look for patterns to help you think about what foods you may want to cut back on or eliminate and what you might want more of.
Mothering Tweens and Teens with Sil Reynolds

Mothering Tweens and Teens with Sil Reynolds

May 12, 2021

What if we met our children with this kind of wonder of who are you and how can I help you become that person? – Sil Reynolds


On this episode of the Plan Simple Podcast, I’m really excited to talk with mothering and mothering expert, Sil Reynolds. Sil is the co-author with her daughter, Eliza Reynolds, of Mothering and Daughtering: Keeping Your Bond Strong Through the Teen Years. 


The teen/tween years can be a confusing mothering time, especially because we get the message that this is a time of freedom for us as mothers. It’s way different than the early years, but many of us find it’s a time we really need, and want, to be there for our kids — yet society can make us feel like this is helicopter parenting. Sil is full of wisdom and experience about this time in our mothering experience, and I am so grateful to call her a mentor and teacher myself. 


Sil and her daughter created a way of mother-daughtering during adolescence that's invigorating instead of draining. Teen girls get such a bad rap, but Sil calls them oracles because they’re so in touch with another way of seeing.


Here’s some of what we talk about on this episode: 

  • Helping our kids become the person they are, not the one we want them to be and how life-giving it is to meet your kid on the level of the soul
  • Understanding that you are an expert in mothering your child
  • Really being involved in your tween/teen’s life and letting them rely on you
  • Slowing down and practicing hearing and following your intuition
  • How there will be ruptures, misunderstandings, mistakes, arguments and the important thing is not to avoid them but to repair them
  • The difference between mothering and parenting
  • The importance of having a circle of other mothers supporting you



Sil Reynolds is a mother and a mothering expert. She is the co-author, with her daughter Eliza, of Mothering and Daughtering: Keeping Your Bond Strong Through the Teen Years. For fifteen years, the mother-daughter duo taught workshops for thousands of mothers and their preteen and teen daughters.


Sil brings 40 years as a Family Nurse Practitioner and psychotherapist to her current work as a one-on-one mother-daughter coach. She was a senior student of the renowned Jungian author and analyst Marion Woodman. As a specialist in eating disorders and body image, she’s taught Geneen Roth’s Breaking Free from Emotional Eating workshops. She’s taught at Multiversity, and the Esalen, Omega, and Kripalu Institutes. But the crown jewel in her resume is, of course, her now 30 year-old daughter Eliza. Fun fact: Sil brought the first yoga class ever to Brown University as an undergrad, as Eliza calls it, this = awesome hippie lady status. Find out more and learn how to turn conflict into open-hearted connection at




Doable Changes from this episode:

  • REFRAME REJECTION. It is normal for adolescents to push back their parents, to test and try to figure out who they are. A lot of times parents take this as rejection. Over the next few days, notice when you feel like your tween/teen is rejecting you. What if you step back from that and reframe it as them pushing back, but not pushing you away or rejecting you. What if you challenge your assumption they won’t want to do something like family dinner, because you know they need connection?

  • CONNECT TO OTHER MOTHERS. We weren’t meant to do this alone. It takes a village to raise a child—and support a mother. What can you do to connect with other mothers? We usually start with mothers of kids the same as our kids, but actually women at different stages can support us. Make a list of people already in your life. Make a list of people you could connect with. Reach out to one.

  • REPAIR. It’s a relief to know that there will be ruptures, misunderstandings, mistakes, arguments, that the goal isn’t to avoid them. But it is important to repair them. Sometimes you need a little space before you repair, but give some cooling off time and then do it right away. This teaches your kids that it’s okay to make a mistake and how to handle them, and the act of repair can strengthen your relationship.
Parenting Simplified with Kim John Payne

Parenting Simplified with Kim John Payne

May 5, 2021

On this episode of the Plan Simple Podcast, I’m really excited to talk with Kim John Payne about simple parenting. His work was some of the most important parenting work I did early on and I feel the benefits every day.

As parents, we want to provide for and protect our children, and yet we see them being subject to a pace of life and stresses that very few of us adults ever had to cope with. We want to change something, do something, but also keep our life on the rails. If you have kids and want to add more ease and rhythm to your day, this is a great place to start. 

Simplicity Parenting is not about adopting a specific parenting philosophy or a long list of all the things you have to do. Instead, it is an invitation to do less. It can feel hard to go against the grain, against all the voices that seem so loud, but really you can make some big changes with little steps. 

We talk about: 

  • Decluttering spaces and how it leads to a sense of spaciousness + setting up a toy library
  • Having rituals for different parts of the day (e.g., bedtime, mealtimes …) and how they can grow with you kids
  • Using rhythms to keep things “normal” when something unexpected (like a loss in the family) happens or to get back on track when you get off (say over the holidays)
  • Simplifying schedules and giving kids time for decompression and creativity 
  • Filtering adult conversation and information
  • Setting boundaries around screens to allow for more time for creativity and connection with people, nature, and family.


Kim John Payne is a best-selling author of Simplicity Parenting©, consultant, Director of the Simplicity Project, and Founding Director of The Center for Social Sustainability. 

Kim John Payne, M.ED, has been a school counselor, adult educator, consultant, researcher, educator and a private family counselor for twenty-seven years. He consults with schools worldwide and has written several books that have been translated into 27 languages. He has appeared frequently on television including ABC, NBC, CBS, Fox; on radio with the BBC, Sirius/XM, CBC & NPR and in print including being featured in Time Magazine, Chicago Tribune, Parenting, Mothering, Times Union and the LA Times.

Kim strives to deepen understanding and give practical tools for life that arise out of the burning social issues of our time. He lives on a farm in Ashfield, Massachusetts with his wife and two children.




Doable Changes from this episode:

  • DECLUTTER ONE THING. Decluttering can feel daunting if you try to tackle your whole house at once, so start with one thing. It could be your child’s room, or if that feels like a lot, start with the closet or the toybox or the book shelf. If you have goals around healthy eating, declutter your pantry. You can even declutter your calendar. Pick one thing at a time to declutter and do that.

  • SET UP A TOY LIBRARY. Preschools and daycares do this all the time, and you can too. Pick 20 toys to keep out. Put the rest in bins. Rotate the toys periodically. This reduces overwhelm and creates calm by decreasing the clutter. It makes clean up and storage easier, and it’s amazing how much interest kids have in toys they haven’t seen in a while.

  • CREATE A RITUAL. If you don’t have rituals for various parts of the day—wake up, getting ready for/leaving for school, coming home, meal time, bedtime—pick one and create your ritual. If you have rituals, take a look and see if they can be simplified or strengthened. If you feel chaotic in the morning or at meal or bed time, it may be a sign you need a simple ritual. Create your ritual and commit to following it, getting it ingrained.

The Body is Good with Melissa Deally

The Body is Good with Melissa Deally

April 28, 2021

The body is so good at healing when we create the environment for it to be able to do so. –Melissa Deally

On this episode of the Plan Simple Podcast, I’m really excited to talk with Melissa Deally, an Integrative Health Practitioner focused on brain and gut health. Gut health can be hard to wrap our minds around. It’s inside. We can’t see it. It doesn’t sound particularly appealing. And yet it has such big effects. Melissa and talk about the benefits of getting interested in (even excited by) gut health. 

The idea that gut health is the root of all health goes way back to Hippocrates, and then we lost that idea for a long time. But gut health and our microbiome is starting to get attention again. Knowing that 90 to 95% of all disease is triggered by the environment we create inside our body, we can learn to create an environment that is inhospitable to disease.

Instead of going to the doctor for a pill when you get sick, why not be proactive in your health. Melissa and I explore steps you can take to do that, and show how quickly you can start to feel better when you make change. 

We talk about: 

  • Recognizing that some of the physical ailment or discomfort we feel is not normal
  • How brain fog and gut health are connected
  • Breaking emotional attachments to foods that no longer serve us
  • Using functional medicine labs to see what’s happening inside the body so you can find a path to healing
  • Finding what your body wants you to eat and reframing that from being to deprived to being a choice
  • Helping our kids and recognizing those common complaints and even learning issues can be related to gut health and food


Melissa is an Integrative Health Practitioner, Registered Health Coach, Speaker and host of her “Don’t Wait For Your Wake Up Call!” podcast.  Melissa neither diagnoses nor cures, but helps bring your body back into balance by helping you discover your “toxic load” and then removing the toxins. Melissa gets to the root cause of your health issue, using functional medicine lab tests that help you “see inside” your body to know exactly what is going on, and then she provides a personalized wellness protocol using natural herbs and supplements.  Melissa’s business is 100% virtual and she specializes in holding your hand and guiding the way to healing so that you don’t have to figure it all out on your own.



Doable Changes from this episode:

  • NOTICE HOW YOU FEEL. Start by noticing how your body feels. Do you have stomach aches? Headaches? Are you stuffed up or feeling like allergies all the time? Do you feel lethargic (always or in certain parts of the day)? Do parts of your body hurt? Do you feel heavy or weighed down? These are just a few of the questions you can ask. Do a body scan? What feels good? What feels off somehow? What have you told yourself was just “normal” for you? What have you told yourself was just aging? What if you started from the premise that not feeling good isn’t normal?

  • GET TESTING. Functional health testing can help you figure out what’s happening inside. That information can save you a lot of time testing and trying. It can give you information to start making plans on healing or making changes that will help your body feel good.

  • MAKE IT A CHOICE. Know your why. Know that the food choices you make are to make your body function well and feel good. Know why you are changing your eating and focus on your why. Instead of saying, “I can’t have X,” say “I’m choosing foods that make me feel good” or “I’m choosing foods that help me (fill in your why).”


Pause with Masami Covey

Pause with Masami Covey

April 21, 2021

“Harvesting some time for silence, harvesting the time of stillness, harvesting the time to just be with the discomfort of not knowing is going to strengthen your muscles to be who you can be.” 
–Masami Covey


On this episode of the Plan Simple Meals Podcast, I’m really excited to talk with Masami Covey, a health intuitive about getting quiet and why it is so important. Masami brings together East and West, left and right brain, science and spirituality to help people find and create wellness.


Most of us have spent a lot of time and home this year. As we return to some of the things we missed, we may feel “busy” entering back into the equation. It’s really easy to get stuck seeking, looking for answers that are actually within you. 


When we take time for silence and stillness and being with the discomfort of not knowing, we strengthen our muscles. A lot of times we resist being in liminal spaces, spaces of uncertainty, but if we can use tools like meditation, breathing, and mindfulness to stay in that space, wonderful things can unfold. 


We talk about: 

  • Listening to our intuitions
  • Coming back to your breath (you can do this 26,000 times a day)
  • Listening to our inner voice to figure out what food will really nourish us 
  • What happens when we don’t listen to our gut or our intuition
  • 3-stage test — muscle mind, heart-mind, gut mind to and coming to an agreement
  • Asking at different chakra levels “Is this good for me now?” — plus Masami’s favorite chakra
  • Setting boundaries from a better feeling place



Masami Covey is an experienced Health Intuitive, somatic practitioner, Functional Nutritional Therapy Practitioner (FNTP), Yoga Therapist (C-IAYT), Positive Neuroplasticity Practitioner, and applied linguist. Masami believes that we are each our own primary healer.  She offers a dynamic framework for connecting our subtle “body language” with physiology, anatomy, emotion, nutrition, and lifestyle practices. She embraces the power of both scientific knowledge and focused intuition to reveal the interconnection of body, mind, and spirit. Masami was born and raised in Japan in a bi-cultural family, and she draws extensively from her blend of East-meets-West cultural, linguistic, and energy healing experiences. 






Doable Changes from this episode:

  • COME BACK TO YOUR BREATH. You can come back to your breath 26,000 times a day, not that you have to focus on all of them. But take the opportunity to focus on your breath. Give attention to your exhale, so you aren’t taking in more than you release. Focus on five breaths several times throughout the day.

  • IS THIS GOOD FOR ME NOW? Close your eyes. Bring something to your head and ask, “Is this good for me now?” focus on the now. Notice what you mind says. Notice if your breath changes. Bring the item lower, near your belly. Ask the same question. Notice if you lean in or away from the object. Let your heart be the referee. Notice the feeling. If you don’t feel the answers right away, keep practicing.
  • EMPTY OUT FOR INTUITION. If you are snacking all day, whether on food or information or anything else, you won’t be able to hear your intuition. You need to make space to empty out a little. Try making a no snacking zone. That might mean a break from eating or a time when you turn off your phone or put it away, when you walk without listening to a podcast … what would creating quiet and emptying out for intuition look like for you. Remember, these aren’t instant fixes. Try it and try it again and see what starts to happen. 


Day 5: Get Out of Survival Mode Challenge

Day 5: Get Out of Survival Mode Challenge

April 19, 2021

It is day five of The Get Out of Survival Mode Challenge, and we are defining our 90-day goals — so that we can embark on the journey! Today, we will be defining our goals and looking at the steps we will take over the next 90 days to reach them.

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