🎧 Episode Summary:
In this episode, I invite you to the next round of the Hydrate & Walk 10-Day Challenge, a simple but powerful habit reboot for women working from home. With insights from past participants and lessons from my own 581-day walking streak, I share why this challenge works—and how walking and hydration can spark better sleep, improved digestion, increased energy, and less brain fog.
If you’ve been saying “I need to drink more water” or “I should move more,” but haven’t taken consistent action—this episode is your sign to start small and feel better, fast.
💡 What You’ll Learn:✔️ Why ambitious goals like “a gallon a day” or “30-minute walks” often fail
✔️ How to make movement and hydration so easy you can’t talk yourself out of it
✔️ Surprising benefits reported by past challenge participants—including better sleep, fewer cravings, and yes—more bathroom visits 😉
✔️ The role of community, accountability, and momentum in building lasting habits
✔️ What’s new for this round of the challenge (hint: kickoff call + bonus prize!)
🚶♀️ Ready to Reset with Us?
Join the Hydrate & Walk 10-Day Challenge and experience:
💧 More energy
🚶♀️ More movement
🙌 More confidence in your ability to build habits that stick
🗓️ Starts: Sunday, May 11 with a kickoff call
👯♀️ Includes: Telegram community, daily encouragement, and a bonus workbook
🎁 Plus: Participate 7 of the 10 days and be entered to win a Voxer for a Day coaching session with Ja’Nina!
👉 Tap the here to join now and invite a friend who needs this too!
In this episode, I break down the first step in building sustainable habits—clarifying and classifying your goals.
Whether you’re chasing a health milestone, creating a more consistent self-care routine, or finally making progress on a personal project, this episode will help you understand the difference between having a goal and building a habit that gets you there.
Using real-life examples and stories (including my own running journey!), I show you how to make your habits so easy they practically do themselves.
💡 What You’ll Learn in This Episode:✔️ Why “SMART goals” aren’t always realistic—especially the time-bound part
✔️ How to break your big goals into habits that are simple and actionable
✔️ The power of habit cues (like putting on your running shoes) to set routines in motion
✔️ How to avoid the overwhelm of “starting big” and instead start with something so easy your brain can’t say no
✔️ A sneak peek into the ME Hour Method and how it supports goal-getting without burnout
✨ Ready to Take Action?
Whether you’re building habits for your business, your well-being, or your bold personal goals, you don’t have to figure it out alone:
🧠 Grab the ME Hour Starter Kit – a self-paced toolkit to help you clarify your goals and break them down into realistic weekly habits.
🔗 https://janinahamilton.podia.com/the-me-hour-starter-kit
💬 Want personalized support and weekly accountability? Apply for The ME Hour Method, a 90-day 1:1 coaching experience designed to help you stop spinning your wheels and actually reach your goals.
🔗 https://janinahamilton.podia.com/
Let’s make your next habit the one that actually sticks.
In this episode, we dive into the power of streamlined morning and evening routines—especially for you working from home ladies.
Rather than spending a ton of time on elaborate routines, you can set the tone for your day and wind down effectively with simple, under‑5‑minute practices.
This episode explains how a brief, goal‑focused recording in the morning and a condensed evening routine of gratitude and affirmations can regulate your nervous system, increase productivity, and create space for what truly matters.
We’ll dive into:
✅ Why Streamlined Routines Work
✅ How to Regulate Your Nervous System in 2 minutes or less
✅ Why You Need Daily Gratitude & Affirmations:
You’re invited to join The Morning and Evening Routine 3-Day Workshop from Tuesday, April 15 through Thursday, April 17, where you’ll define your big, bold goals and create a personalized, efficient routine.
Take these insights as a starting point to reshape your day—make time for yourself and let your routines support both your well‑being and your professional life.
Curious about The Today Planner? Buy yours here!
Resources & Freebie: 🎁 Grab my Work From Home Guilt-Free Self-Care Cheat Sheet for even more ideas on how to refresh your mind and body during your workday.
Apply for The ME Hour Method: one-on-one coaching
Working from home can be exhausting—mentally, physically, and emotionally. In today’s episode, we dive into how brain fatigue and lack of breaks can zap your productivity. But don’t worry—I’m sharing three simple ways to refresh your mind, reduce distractions, and get more done without burning out.
What You’ll Learn in This Episode:
✅ The hidden toll of sitting at your desk for too long
✅ Why screen time contributes to mental fatigue (and what to do about it!)
✅ My favorite timer hack to stay productive without feeling drained
✅ Three simple, screen-free activities you can do in just 5 minutes to reset your focus
Try This Challenge! Set a timer for 60-90 minutes while working, then take a 5-minute brain break using one of the strategies from this episode. Try it for a week and see how your productivity improves!
Resources & Freebie: 🎁 Grab my Work From Home Guilt-Free Self-Care Cheat Sheet for even more ideas on how to refresh your mind and body during your workday.
Apply for The ME Hour Method: one-on-one coaching
Join the Conversation: Let me know how brain breaks work for you! Share your experience by leaving a comment or tagging me on social media.
Work from home or live where you work? That really depends on you.
Because let’s face it—as much as you thought working from home was going to be amazing, it may have come to a point where there is little separation between work and life.
In this episode, I give you the formula that will require you to set boundaries with yourself, but will ultimately allow you to separate work from life and allow you to really enjoy not having a morning commute.
Grab the WFH Guilt-free Self-care Checklist
Apply for The ME Hour Method: one-on-one coaching
The way you gain confidence is not what you think.
And that's okay, because when you listen to the episode, you will find 3 tips to become confident and recognize the opportunities around you in addition to the main what you gain confidence. Be ready to take some notes and put these into action today.
And share with a friend or two who you know could use a confidence boost!
Schedule a Goals Strategy Call
Apply for The ME Hour Method: one-on-one coaching
Okay, friend! You may have some resistance to what I say in this episode.
Actually, I know you will because it's the exact opposite of what you actually do when you start feeling sick. Whether that's a cold, the flu, or a flare of a chronic illness, it should all be treated the same. So tune in and find out what to do when you get sick and how it will help you in the long run.
And be sure to share with a friend or two!
Schedule a Goals Strategy Call
Apply for The ME Hour Method: one-on-one coaching
Let's face it, it's unlikely that you are a morning person.
But that doesn't mean that mornings have to be a constant headache of rushing around and being late. In this episode, I discuss some habits you can establish that will make your mornings easier by using your strengths to your advantage.
Tune in and share with your friend who is always frazzled in the morning!
Schedule a Goals Strategy Call
Apply for The ME Hour Method: one-on-one coaching
Having a new goal is all fun and games until life happens. You know: getting sick, work becoming demanding, or simply just not feeling like putting in the work.
In this episode, I discuss the 4 steps to take to start something new and not stop, even if you have to take a brief pause in your habits. You'll learn the benefits of deciding what type of person you want to be from the goal you've chosen and how to enjoy the journey.
Tune in and be sure to share!
Schedule a Goals Strategy Call
Apply for the ME Hour Method - one-on-one coaching
Giving up is easy, feeling guilty and unfulfilled is harder.
When we start things as perfectionists there is often the expectation that all of the prep work we did will make our ideal clients jump at us and fill our program, or book out our calendar immediately.
But we all know that’s not how that works. Something else happens, too. We remember how we felt when we were seen, successful, or unsuccessful as a child, whether that was a good or bad feeling.
In this episode, I am discussing what to do when you figure out what conditioning you need to overcome in order to continue in your launch or even in your business as a whole.
Watch the free training "3 Secrets to Overcome Perfectionism and Confidently Sell Your Services"
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Apply for one-on-one coaching (Ditch the Guilt: Feel Good about Setting Boundaries and Prioritizing Self-care)
Stop being afraid that taking a break means that you are going to lose momentum and that your business is going to fail because of it. It actually does the exact opposite for you.
In this episode we discuss 5-minute self-care and how you will have clarity in your business because of it.
Be sure to click below to hear about how self-care affected my client in my free training "3 Secrets to Overcome Perfectionism and Confidently Sell Your Services".
Download the Self-care App for 25 free self-care activities every month
Watch the free training "3 Secrets to Overcome Perfectionism and Confidently Sell Your Services"
Follow on Instagram
Apply for one-on-one coaching (Ditch the Guilt: Feel Good about Setting Boundaries and Prioritizing Self-care)
In general, when someone asks you about your priorities, you go down the list of people and things you need to take take care of. But you are likely missing one person: YOU.
Listen in as I discuss a section of the book, "Girl, Wash Your Face" by Rachel Hollis, which is the current book club read in the Nourishment Nest.
Be sure to check out the BETA version of my course 'Make an Impact,' which is only available in it's beta form until Monday, May 27, 2024.
Make an Impact - BETA Information
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Watch "4 Secrets to Managing Your Emotions Without Guilt" on YouTube
Over the last 6 months, I've learned so much from the ladies in the Nourishment Nest. They've taught me how to serve you better and how to deliver what you need, or don't know you need. In this episode, I discuss some specifics as well as how I can further help you by teaching you to prioritize yourself in other areas of life by tapping into the power of your brain.
Be sure to click the link below to see if Make an Impact is right for you.
Make an Impact - BETA Information
Follow on Instagram
Apply for one-on-one coaching (Ditch the Guilt: Feel Good about Setting Boundaries and Prioritizing Self-care)
Watch "4 Secrets to Managing Your Emotions Without Guilt" on YouTube
Our brains are extremely powerful, for good and for bad. But when it comes to the bad, we can train it to neutralize those negative thoughts and beliefs and turn them around to the positive. So in this episode we discuss the limits our brains put on ourselves when it comes to prioritizing your self-care as well as 3 tips to prove the opposite.
Be sure to get the free Self-care App by clicking the link below to take the guesswork out of self-care and get 25 simple self-care activities to try each month.
Get the Free Self-care App
Apply for one-on-one coaching (Ditch the Guilt: Feel Good about Setting Boundaries and Prioritizing Self-care)
Free journaling process: "Don't Suppress, Process: 3 Steps to Get Out of Your Head"
Watch "4 Secrets to Managing Your Emotions Without Guilt" on YouTube
Contrary to popular opinion, setting boundaries actually brings you closer to those around you. And voicing your boundaries is essential to starting your self-care journey. But you may be having a hard time having that tough conversation (s). Or you may not even know how to approach it. In this episode, I explain why it is important for you to set boundaries, clearly communicate them, and then enforce them.
Don't forget to get your free Boundary-setting Conversations for common situations by clicking the link below.
Boundary-setting Conversations: Templates for Common Situations
Get the Free Self-care App
Apply for one-on-one coaching (Ditch the Guilt: Feel Good about Setting Boundaries and Prioritizing Self-care)
Free journaling process: "Don't Suppress, Process: 3 Steps to Get Out of Your Head"
Watch "4 Secrets to Managing Your Emotions Without Guilt" on YouTube
For the longest time I thought that you were feeling guilty for prioritizing yourself. Now I understand that you are discouraged that you don't take the time to prioritize yourself, which leads to an endless cycle of discouragement, inaction, and anxiety.
Well I have developed the antidote to the Discouragement Cycle that I have been using on both my 1:1 clients and my membership clients. It's called the E3 Method. In this episode, I go through what the E3 Method is and how we can work together with this simple process so that you can get out of your head and start putting you first without getting discouraged and not doing it. And without feeling guilty when you do!
Apply for one-on-one coaching (Ditch the Guilt: Feel Good about Setting Boundaries and Prioritizing Self-care)
Free journaling process: "Don't Suppress, Process: 3 Steps to Get Out of Your Head"
Watch "4 Secrets to Managing Your Emotions Without Guilt" on YouTube
Being a single mom has it's own challenges, but being a single mom with multiple chronic illnesses adds exponentially to them. In this episode, we are talking to Kenya DeLeon, single mom of two boys. She shares what she has done to help herself and also how she is teaching her boys to be aware of things they can do to help themselves. We also discuss her favorite thing to do, dancing all by herself! You don't want to miss this episode! Kenya also has a natural skincare business born from chronic illness. You can check out her Instagram below!
Start Your 7-day free trial of the Nourishment Nest Membership
Apply for one-on-one coaching (Ditch the Guilt: Feel Good about Setting Boundaries and Prioritizing Self-care)
Free journaling process: "Don't Suppress, Process: 3 Steps to Get Out of Your Head"
Watch "4 Secrets to Managing Your Emotions Without Guilt" on YouTube
Go to https://betterhelp.com/calming for 10% off your first month of therapy with BetterHelp and get matched with a therapist who will listen and help #sponsored
The last 3 months have been an absolute whirlwind! Between sickness and the death of both of my husband's grandmothers within days of each other, the podcast took an absolute backseat. In this episode, though, we get back to the basics in explaining the correlation between managing your emotions and self-care. Then I top it off with 3 simple steps that teach you that you CAN manage your emotions, no matter how busy you are! Be sure to get the free Self-care App by clicking the link below and tapping "Join the Membership" to start getting support today!
Apply for one-on-one coaching (Ditch the Guilt: Feel Good about Setting Boundaries and Prioritizing Self-care)
Free journaling process: "Don't Suppress, Process: 3 Steps to Get Out of Your Head"
Watch "4 Secrets to Managing Your Emotions Without Guilt" on YouTube
Go to https://betterhelp.com/calming for 10% off your first month of therapy with BetterHelp and get matched with a therapist who will listen and help #sponsored
Just because you enjoy taking care of your family doesn't mean that you do not need to prioritize yourself. In today’s episode, we talk to Theresa Patel who had an unexpected, extended hospital stay last year that resulted in affecting her everyday life. You will hear what kept her going while she was in the hospital and the role caring for her family while still taking time to focus on herself has helped her stay balanced. Theresa also has a business with a company called Thirty-One. Feel free to reach out to her or buy from her website below.
Apply for one-on-one coaching (Ditch the Guilt: Feel Good about Setting Boundaries and Prioritizing Self-care)
Free journaling process: "Don't Suppress, Process: 3 Steps to Get Out of Your Head"
Watch "4 Secrets to Managing Your Emotions Without Guilt" on YouTube
Go to https://betterhelp.com/calming for 10% off your first month of therapy with BetterHelp and get matched with a therapist who will listen and help #sponsored
Not everything you believe is true, especially when it comes to taking time for yourself first before taking care of your responsibilities. Right now you believe that prioritizing yourself means neglecting your family, your job, your business, among other things. But those beliefs are limiting how well you can truly take care of those responsibilities because you are giving energy from an empty cup. In this episode we explore how beliefs are established, how limiting beliefs are affecting you, and how you can overcome those limiting beliefs.
Apply for one-on-one coaching (Ditch the Guilt: Feel Good about Setting Boundaries and Prioritizing Self-care)
Free journaling process: "Don't Suppress, Process: 3 Steps to Get Out of Your Head"
Watch "4 Secrets to Managing Your Emotions Without Guilt" on YouTube
Go to https://betterhelp.com/calming for 10% off your first month of therapy with BetterHelp and get matched with a therapist who will listen and help #sponsored
