Send a text

Have you ever wondered why it’s so much easier to keep a promise to a boss or a friend than it is to yourself? In this episode, we’re peeling back the layers on self-abandonment.

We often think "quitting" is just a lack of discipline, but it’s usually rooted in something deeper: people-pleasing, the paralyzing fear of failure, and a broken cycle of internal trust. I’m walking you through:

• The hidden connection between people-pleasing and self-betrayal.
• Why "quitting" is actually a form of self-abandonment.
• A 10-question Self-Trust Audit to help you see exactly where the leak is happening.

Stop letting your goals gather dust. Tune in to learn how to rebuild your integrity through mini-commitments and start showing up for the most important person in your life: You.

90-day Self-Growth Journal - A great companion you can use on your healing journey. For 90 days you will have daily prompts on the topics of self-love, self-care and gratitude. This journal is great for beginners, novice and anyone that wants to dive deeper into their true selves. https://amzn.to/4fk14sq

Ready to nurture your mind, body, and spirit? Get our FREE Self-Care Challenge

Visit Our Website - The show now has a website and blog!! Come visit and read more!

Sign Up for Our Weekly Newsletter - Come subscribe to my newsletter to receive tips, BTS previews and additional resources to guide you on your healing journey.

Follow me on IG @shecanhealpodcast for upcoming episodes and more inspiration.

Come be a guest on the podcast: - I am looking for guests to come on the show and share their stories. If you have a self-care practice, tool or resource that has helped you on your healing journey, please fill out the application to apply.

I want to hear your thoughts on the show:
Reviews help my show so much, please leave a review on your favorite platform.

Subscribe to the show
You'll be notified when a new episode is available, so you never miss an episode.

Send us a text

Ever feel like you’re “doing everything right” but the scale won’t budge and your energy’s flat? We’ve been there. Keila breaks down how she paired professional guidance with smart AI prompts to make meal planning and strength training simpler, more precise, and a lot more sustainable. No guesswork, no scrolling for hours—just clear targets turned into real meals and realistic workouts that fit a busy life.

Keila shares the exact way she asks AI to build lunch and dinner options that fit her specific macro goals, plus how to swap ingredients, generate grocery lists, and create healthier versions of favorites like pizza and blueberry muffins. She shares ways you can be as specific as possible to get the results that are specific to you.

Keila also shares how she uses AI to create workout plans, tweak her current plan and create a specific flexibility plan just for her. She shares ways to be as successful as you can for your specific goals and how using an AI tool has saved frustration, time and execution of her fitness goals.

Throughout, Keila draws a firm line: AI is a helpful tool, not a doctor. If you have medical conditions or you’re a true beginner, lean on qualified professionals and use AI only to speed up execution—not to replace personalized care.

If you’re ready to turn numbers into nourishing meals, turn intentions into consistent training, and reclaim momentum without burning hours online, this one’s for you. Listen, steal the prompts, and start building a plan you’ll actually follow. If this helped, subscribe, share it with a friend, and leave a quick review—your support helps more women heal and thrive.

90-day Self-Growth Journal - A great companion you can use on your healing journey. For 90 days you will have daily prompts on the topics of self-love, self-care and gratitude. This journal is great for beginners, novice and anyone that wants to dive deeper into their true selves. https://amzn.to/4fk14sq

Ready to nurture your mind, body, and spirit? Get our FREE Self-Care Challenge

Visit Our Website - The show now has a website and blog!! Come visit and read more!

Sign Up for Our Weekly Newsletter - Come subscribe to my newsletter to receive tips, BTS previews and additional resources to guide you on your healing journey.

Follow me on IG @shecanhealpodcast for upcoming episodes and more inspiration.

Come be a guest on the podcast: - I am looking for guests to come on the show and share their stories. If you have a self-care practice, tool or resource that has helped you on your healing journey, please fill out the application to apply.

I want to hear your thoughts on the show:
Reviews help my show so much, please leave a review on your favorite platform.

Subscribe to the show
You'll be notified when a new episode is available, so you never miss an episode.

Send us a text

Feeling stretched thin, guilty, and tired of chasing an ideal that never feels real? We dive straight into four patterns that quietly drain women’s energy—hyperindependence, prioritizing everyone else, pressure to be “size four,” and constant comparison—and swap them for simple, sustainable habits that restore calm, confidence, and momentum. As a licensed therapist and self-care advocate, I share clear steps, scripts, and mindset shifts that help you let go without losing yourself.

We start by naming the hyperindependence trap and why it often roots in trauma. You’ll learn how to practice tiny asks, delegate without micromanaging, and reframe help as strength. Then we move into boundaries: practical buffer phrases, short “no” scripts, and how to handle the guilt and pushback that show up when you stop people-pleasing. From there, we challenge the body ideal that keeps you stuck in extremes and offer a steadier path to health—short walks, simple strength sessions, better hydration, and unfussy meals that fit real life. Finally, we break comparison by shifting focus to your own timeline, using journaling prompts, and curating an environment and community that match your goals.

Expect a grounded mix of mindset and mechanics: weekly planning that removes friction, tiny wins that compound, and the reminder that progress isn’t about going harder—it’s about going steadier. If you’re ready to trade overwhelm for clarity and create habits you can actually keep, this conversation will meet you where you are and move you forward.

Subscribe for new episodes, share this with a friend who needs a nudge, and leave a review to help more women heal and thrive.

90-day Self-Growth Journal - A great companion you can use on your healing journey. For 90 days you will have daily prompts on the topics of self-love, self-care and gratitude. This journal is great for beginners, novice and anyone that wants to dive deeper into their true selves. https://amzn.to/4fk14sq

Ready to nurture your mind, body, and spirit? Get our FREE Self-Care Challenge

Visit Our Website - The show now has a website and blog!! Come visit and read more!

Sign Up for Our Weekly Newsletter - Come subscribe to my newsletter to receive tips, BTS previews and additional resources to guide you on your healing journey.

Follow me on IG @shecanhealpodcast for upcoming episodes and more inspiration.

Come be a guest on the podcast: - I am looking for guests to come on the show and share their stories. If you have a self-care practice, tool or resource that has helped you on your healing journey, please fill out the application to apply.

I want to hear your thoughts on the show:
Reviews help my show so much, please leave a review on your favorite platform.

Subscribe to the show
You'll be notified when a new episode is available, so you never miss an episode.

Send us a text

One word can turn a wall into a doorway. We dive into the power of yet—how a simple tweak to your self-talk transforms setbacks into stepping stones and helps you build habits that last without the burnout.

I share the core difference between a fixed mindset and a growth mindset through Carol Dweck’s research, then translate it into daily language you can use when goals feel heavy: I’m not consistent yet, I haven’t found a workout I enjoy yet, I’m not organized yet. We walk through four practical benefits—resilience, long-term learning, creativity, and motivation—and show why yet works at a nervous-system level by easing pressure, lowering stress, and keeping you engaged with the next small step.

You’ll hear real-life examples from health and wellness to routines and creative projects, including how to stop comparing yourself to experts and start comparing to your own yesterday. We move from perfection to progress, from all-or-nothing to small-and-steady, and from shame to curiosity. Then we set “yet goals” for the year: clear, compassionate targets backed by tiny actions like planning two dinners instead of seven or choosing a 10-minute walk that builds momentum. The episode ends with a one-line challenge that rewires your inner voice and invites immediate action.

If you’re ready to trade hustle for humane growth and build confidence rep by rep, this conversation is your reset. Subscribe for more tools, share this with a friend who needs gentle motivation, and leave a quick review to help other women find the show. What’s your “yet” statement today?

Ready to nurture your mind, body, and spirit? Get our FREE Self-Care Challenge

Visit Our Website - The show now has a website and blog!! Come visit and read more!

Sign Up for Our Weekly Newsletter - Come subscribe to my newsletter to receive tips, BTS previews and additional resources to guide you on your healing journey.

Follow me on IG @shecanhealpodcast for upcoming episodes and more inspiration.

Come be a guest on the podcast: - I am looking for guests to come on the show and share their stories. If you have a self-care practice, tool or resource that has helped you on your healing journey, please fill out the application to apply.

I want to hear your thoughts on the show:
Reviews help my show so much, please leave a review on your favorite platform.

Subscribe to the show
You'll be notified when a new episode is available, so you never miss an episode.

Send us a text

Ready to trade willpower for systems that actually work? We’re kicking off a fresh season and a new year by unpacking how to reset your habits with less friction and more joy. If excuses, procrastination, and “I’ll start tomorrow” have been running the show, this conversation gives you a roadmap to take back your time, energy, and identity—without shame or hustle.

We break down the four laws from Atomic Habits—make it obvious, attractive, easy, and satisfying—and apply them to everyday goals like drinking more water, lifting consistently, scrolling less, and keeping a calmer home. You’ll hear practical strategies you can use today: clear cues that your brain can’t ignore, temptation bundling that makes habits feel fun, the two-minute rule to spark momentum, and simple rewards that reinforce progress. I also share how identity shapes behavior and how to use the “never miss twice” rule to bounce back fast after slip-ups.

You’ll walk away with real-life examples from my own life and how I have implemented these principles to improve my habits. These small design choices turn “I should” into “I do,” and help you build emotional, physical, and spiritual habits that feel natural instead of forced.

If you’re craving consistency and a gentler path to growth, this is your reset. Share this with someone who needs a fresh start, then subscribe for more science-backed tools and honest support. If the episode helps, leave a quick rating and review so we can reach more women who want to heal, thrive, and protect their energy this year.

90-day Self-Growth Journal - A great companion you can use on your healing journey. For 90 days you will have daily prompts on the topics of self-love, self-care and gratitude. This journal is great for beginners, novice and anyone that wants to dive deeper into their true selves. https://amzn.to/4fk14sq

Ready to nurture your mind, body, and spirit? Get our FREE Self-Care Challenge

Visit Our Website - The show now has a website and blog!! Come visit and read more!

Sign Up for Our Weekly Newsletter - Come subscribe to my newsletter to receive tips, BTS previews and additional resources to guide you on your healing journey.

Follow me on IG @shecanhealpodcast for upcoming episodes and more inspiration.

Come be a guest on the podcast: - I am looking for guests to come on the show and share their stories. If you have a self-care practice, tool or resource that has helped you on your healing journey, please fill out the application to apply.

I want to hear your thoughts on the show:
Reviews help my show so much, please leave a review on your favorite platform.

Subscribe to the show
You'll be notified when a new episode is available, so you never miss an episode.

Send us a text

Are you already feeling the pressure of the "New Year, New Me" hype? Before you commit to a total life overhaul or a grueling "reset" plan, let’s take a breath together.

In this final episode of the year, I am giving you the pep-talk you need as you get ready to start this new year. Believe me, I get it, a new year for many is like a fresh start. But the way I like to look at it, you will not be a "new you" but the same you on January 1st. With all the habits, challenges, behaviors, small wins, lessons learned and choices you have made.

If you want this year to be different, you have to learn where you are starting from, what your challenges and strengths were and use those to make an intentional plan for this new year. I remind you of the tools that can help you make a plan that will help you stay consistent and accountable and make the progress you truly desire.

You are entering this new year with wisdom, experience, and strength. You don’t need a magic wand; you just need the permission to grow at your own pace. Join me for this end-of-year pep talk as we celebrate who you are and set the stage for who you are becoming.

90-day Self-Growth Journal - A great companion you can use on your healing journey. For 90 days you will have daily prompts on the topics of self-love, self-care and gratitude. This journal is great for beginners, novice and anyone that wants to dive deeper into their true selves. https://amzn.to/4fk14sq

Ready to nurture your mind, body, and spirit? Get our FREE Self-Care Challenge

Visit Our Website - The show now has a website and blog!! Come visit and read more!

Sign Up for Our Weekly Newsletter - Come subscribe to my newsletter to receive tips, BTS previews and additional resources to guide you on your healing journey.

Follow me on IG @shecanhealpodcast for upcoming episodes and more inspiration.

Come be a guest on the podcast: - I am looking for guests to come on the show and share their stories. If you have a self-care practice, tool or resource that has helped you on your healing journey, please fill out the application to apply.

I want to hear your thoughts on the show:
Reviews help my show so much, please leave a review on your favorite platform.

Subscribe to the show
You'll be notified when a new episode is available, so you never miss an episode.

Send us a text

In today's episode, I am sharing 5 phrases to tell yourself every morning that can help you create the mindset you need to have the best possible day.

I recently needed some morning guidance myself and found a very helpful YouTube video that went over 5 powerful sayings you can use to really transform your day. And I am sharing that wisdom with you because the thoughts you choose to have in the mornings can create a peaceful or stressful day for you.

This YouTube Video can be a great resource for you as it was for me.

90-day Self-Growth Journal - A great companion you can use on your healing journey. For 90 days you will have daily prompts on the topics of self-love, self-care and gratitude. This journal is great for beginners, novice and anyone that wants to dive deeper into their true selves. https://amzn.to/4fk14sq

Ready to nurture your mind, body, and spirit? Get our FREE Self-Care Challenge

Visit Our Website - The show now has a website and blog!! Come visit and read more!

Sign Up for Our Weekly Newsletter - Come subscribe to my newsletter to receive tips, BTS previews and additional resources to guide you on your healing journey.

Follow me on IG @shecanhealpodcast for upcoming episodes and more inspiration.

Come be a guest on the podcast: - I am looking for guests to come on the show and share their stories. If you have a self-care practice, tool or resource that has helped you on your healing journey, please fill out the application to apply.

I want to hear your thoughts on the show:
Reviews help my show so much, please leave a review on your favorite platform.

Subscribe to the show
You'll be notified when a new episode is available, so you never miss an episode.

Send us a text

Tired of setting the same goals every year? This episode is your solution!

Before you launch into setting New Year's resolutions, you need to know exactly where you stand. Join me as I walk you through the essential End-of-Year Self-Reflection Exercise, broken down into 8 critical life categories (like Financial, Health/Wellness, Mental Health, Relationships, and more).

This isn't just journaling—it's data gathering. You'll learn how to identify your wins, challenges, and lessons learned in each area. Understanding your current reality is the ultimate first step. Tune in to discover the immense benefits of this activity, and how the information you collect today can be used to set powerful, intentional, and achievable goals for the year ahead.

The goal is simple: Know where you are now, so you know exactly where you need to go.

90-day Self-Growth Journal - A great companion you can use on your healing journey. For 90 days you will have daily prompts on the topics of self-love, self-care and gratitude. This journal is great for beginners, novice and anyone that wants to dive deeper into their true selves. https://amzn.to/4fk14sq

Ready to nurture your mind, body, and spirit? Get our FREE Self-Care Challenge

Visit Our Website - The show now has a website and blog!! Come visit and read more!

Sign Up for Our Weekly Newsletter - Come subscribe to my newsletter to receive tips, BTS previews and additional resources to guide you on your healing journey.

Follow me on IG @shecanhealpodcast for upcoming episodes and more inspiration.

Come be a guest on the podcast: - I am looking for guests to come on the show and share their stories. If you have a self-care practice, tool or resource that has helped you on your healing journey, please fill out the application to apply.

I want to hear your thoughts on the show:
Reviews help my show so much, please leave a review on your favorite platform.

Subscribe to the show
You'll be notified when a new episode is available, so you never miss an episode.