This one came to me right after my Ashtanga practice—while packing up and prepping to leave for Portugal tomorrow. I’ve been in a stretch of life that’s been full-on—all the feels, all the intensity—and through it all, I can see that my yoga practice is working.

In this episode, I’m sharing some personal reflections on what that actually means. How do you know your practice is showing up off the mat? What shifts, patterns, or signs tell you that it's landing in your life? Whether you've been practicing for years or are just getting started, I offer some insight to help you tune in and check: Is this working for me?

No fluff, no perfection—just real talk from my own experience, in the messy, meaningful moments before I head out to lead another retreat. I’ll be doing a deeper dive on this soon, but I wanted to drop in while it's fresh.

P.S I’d love to hear from you—introduce yourself, share where you’re at in your life and yoga practice, and let me know what topics or insights you want me to explore in future episodes. Your voice helps make this space meaningful for all of us.

Email me: Carole@freespiritedwanderer.com
DM on Instagram: @fsw_empire 
Retreat Info: www.freespiritedwanderer.com/retreat
1:1 Coaching / Strategy Sessions: www.freespiritedwanderer.com/coachingFill Your Cup Mini Course: https://carolefrey.teachable.com/p/fillyourcup
Join Envision, A FREE 5 Day Self-paced Digital Retreat: https://www.freespiritedwanderer.com/envision
Subscribe to FSW Mailing List: https://view.flodesk.com/pages/637ea66f80bb62820a350442

What really happens when you go completely silent for 5 days

In this episode, I’m taking you behind the scenes of my silent retreat journey — from the moment I booked it to the unexpected magic of not speaking, not texting, and not even making eye contact. I share the fears I had going in, the beauty I found in stillness, and the powerful shifts I’m bringing home. If you’ve ever been curious about the power of silence, this one’s for you.

LINKS:

Retreat Info: www.freespiritedwanderer.com/retreats
Follow Us: @fsw_empire
Contact Us: carole@freespiritedwanderer.com
1:1 Coaching / Strategy Sessions: www.freespiritedwanderer.com/coaching
Fill Your Cup Mini Course: https://carolefrey.teachable.com/p/fillyourcup
Join Envision, A FREE 5 Day Self-paced Digital Retreat: https://www.freespiritedwanderer.com/envision
Subscribe to FSW Mailing List: https://view.flodesk.com/pages/637ea66f80bb62820a350442

What if the key to feeling truly lit up wasn’t something external—but the energy of real connection? In this episode, I’m diving into the magic of community, the power of self-connection, and how both can help us feel more alive. We’ll start with a recap of the high-vibe Membership Madness event at Lululemon Birkdale and explore why certain gatherings leave us feeling so energized. We’ll also touch on insights from The 5 Resets by Aditi Nerurkar, breaking down the loneliness epidemic and why prioritizing real, in-person connection is essential for our well-being. Plus, I’ll share practical ways to cultivate more community in daily life and simple self-connection practices to keep that post-retreat glow alive.

✨ Listen in to discover:

• How to build meaningful connections and bring more community into your life
• Why self-connection is just as important as external connection
• Simple practices to stay anchored, present, and lit up from the inside out

Let’s keep the conversation going! Connect with me, and let’s build a life that feels truly awake, alive, and connected. Ready to Build Your Community? FSW Retreats are designed to help you reconnect, recharge, and surround yourself with like-minded souls. If you're craving deep connection and meaningful experiences, join us for a 2025 or 2026 retreat!

✨ Explore upcoming retreats here: www.freespiritedwanderer.com/retreats

Your next adventure in community, connection, and self-discovery awaits!

💫 Resources: Purchase ‘The 5 Resets’ Book Here

Follow Us: @fsw_empire
Contact Us: carole@freespiritedwanderer.com
1:1 Coaching / Strategy Sessions: www.freespiritedwanderer.com/coaching
Fill Your Cup Mini Course: https://carolefrey.teachable.com/p/fillyourcup
Join Envision, A FREE 5 Day Self-paced Digital Retreat: https://www.freespiritedwanderer.com/envision
Subscribe to FSW Mailing List: https://view.flodesk.com/pages/637ea66f80bb62820a350442

Spring is nature’s season of renewal, making it the perfect time to reset your body, mind, and energy. In this episode, Carole & Kaili guide you through the wisdom of Ayurveda and how a seasonal cleanse can bring vitality, clarity, and balance into your life.

We’ll explore:
🌿 What Ayurveda is and why it’s so powerful
🌿 How seasonal cleansing supports digestion, energy & mental clarity
🌿 The magic of Kitchari & the benefits of a mono diet
🌿 What to expect in our 100% virtual Renew & Bloom Spring Cleanse
🌿 Who this cleanse is for & the life-changing benefits you’ll experience

This isn’t about restriction - it’s about nourishment, self-care, and aligning with nature’s rhythms. If you're ready to clear out winter stagnation and step into spring feeling lighter, stronger, and more radiant, join us!

✨ Sign up at www.freespiritedwanderer.com/springcleanse
✨ Early bird pricing (ends March 17): $199 Regular pricing: $249


Retreat Info: www.freespiritedwanderer.com/retreats
Follow Us: @fsw_empire
Contact Us: carole@freespiritedwanderer.com
1:1 Coaching / Strategy Sessions: www.freespiritedwanderer.com/coaching
Fill Your Cup Mini Course: https://carolefrey.teachable.com/p/fillyourcup
Join Envision, A FREE 5 Day Self-paced Digital Retreat: https://www.freespiritedwanderer.com/envision
Subscribe to FSW Mailing List: https://view.flodesk.com/pages/637ea66f80bb62820a350442

You might think preparing for a retreat is all about packing bags and booking flights - but this episode may not be what you think it is!

Tune in as I pull back the curtain on my real retreat prep process, from fine-tuning my personal practices and deepening my studies to creating new patterns that shift stress into calm.

I also share how I take care of myself, organize logistics, and ensure the rest of my business keeps running smoothly while I’m away. There are some surprises in this one, so get ready for an inside look at what truly goes into leading transformative retreats!

And if you’ve been dreaming of joining me on retreat, 2025 is the year to make it happen! Whether it’s the sacred landscapes of Peru, the magic of Portugal, or the dolce vita lifestyle in Italy, each experience is designed to help you reconnect, recharge, and realign with your most authentic self. Spots are filling up, so check out all the details and claim yours now!

• Retreat Info: www.freespiritedwanderer.com/retreats
• Follow Us: @fsw_empire
• Contact Us: carole@freespiritedwanderer.com
• 1:1 Coaching / Strategy Sessions: www.freespiritedwanderer.com/coaching
• Fill Your Cup Mini Course: https://carolefrey.teachable.com/p/fillyourcup
• Join Envision, A FREE 5 Day Self-paced Digital Retreat: https://www.freespiritedwanderer.com/envision
• Subscribe to FSW Mailing List: https://view.flodesk.com/pages/637ea66f80bb62820a350442

On today’s episode of the Free Your Spirit Podcast, I’m so excited to welcome Lucie and Anna, the incredible duo behind Mulheres da Lunna, our chefs for the Free Your Sol Women’s Retreat in Portugal this June 25-30, 2025.

Choosing them as our retreat chefs was a journey in itself. After connecting with several talented chefs, Lucie and Anna stood out with their passion for food as medicine and their ability to create meals that heal, cleanse, and nourish. Their philosophy inspired me to take this retreat in a brand-new direction, making it a women’s-only event for the first time to focus on sisterhood, connection, and renewal.

In this episode, we’ll talk about their journey, their approach to plant-based cuisine, and how they weave practices like Herbalism, Ayurveda, and seasonal cooking into their work. They’ll also share how they’ll bring these elements to life at the retreat—through nourishing meals and a powerful women’s health workshop designed to support vitality, connection, and transformation.

If you’re curious about the magic of food and how it can create meaningful connection, this is an episode you won’t want to miss.
Connect with Mulheres da Lunna:
Website: lunnaplants.com
Instagram: @mulheres.da.lunna

Get ready to feel inspired and nourished—body, mind, and spirit! 

FSW Retreats: https://www.freespiritedwanderer.com/retreats
1:1 Coaching / Strategy Sessions: www.freespiritedwanderer.com/coaching
Fill Your Cup Mini Course: https://carolefrey.teachable.com/p/fillyourcup
Connect on Instagram: https://www.instagram.com/fsw_empire/
Join Envision, A FREE 5 Day Self-paced Digital Retreat: https://www.freespiritedwanderer.com/envision
Subscribe to FSW Mailing List: https://view.flodesk.com/pages/637ea66f80bb62820a350442

In this episode:

We take you behind the scenes of the Free Spirited Wanderer’s 5th Annual Women’s Retreat in breathtaking Tulum, Mexico. Whether you’ve been dreaming of a life-changing getaway or seeking a deeper connection with yourself, this retreat offers the perfect blend of yoga, empowerment, and community.

Join Carole Keefer, founder of Free Spirited Wanderer, and Laura Klauser, retreat coordinator and photographer, as they share what makes this retreat so unique. From daily yoga sessions and cultural excursions to beachfront accommodations and nourishing meals, we’ll guide you through everything this unforgettable experience has to offer.

You’ll also hear stories of transformation and growth from past participants who’ve embraced their inner goddess and left with renewed clarity, confidence, and connection. If you’re ready to take the leap, this is your sign! Tune in to learn why this retreat could be exactly what you need—and how you can join us for the Feb. 14-19, 2025 experience.

✨ Additional Resources:

• Retreat Info: freespiritedwanderer.com/tulum
• Follow Us: @fsw_empire
• Contact Us: Carole Keefer on Facebook

Get ready to reconnect, recharge, and reignite your inner power.

FSW Retreats: https://www.freespiritedwanderer.com/retreats
1:1 Coaching / Strategy Sessions: www.freespiritedwanderer.com/coaching
Fill Your Cup Mini Course: https://carolefrey.teachable.com/p/fillyourcup
Connect on Instagram: https://www.instagram.com/fsw_empire/
Join Envision, A FREE 5 Day Self-paced Digital Retreat: https://www.freespiritedwanderer.com/envision
Subscribe to FSW Mailing List: https://view.flodesk.com/pages/637ea66f80bb62820a350442

This year was a transformative one for me—filled with intentional changes that allowed me to step into a healthier, more aligned version of myself.

In this solo episode, I’m sharing the five lifestyle shifts I made in 2024 that helped me not just survive but truly thrive. From quitting alcohol to taking charge of my chronic injuries, transitioning to a pescatarian diet, ditching my reliance on ibuprofen, and embracing midday wellness breaks, I’ll walk you through the "why" behind each change, the challenges I faced, and the incredible benefits I’ve experienced. You’ll hear personal stories about my struggles, breakthroughs, and the small, practical steps I took to create sustainable habits. Plus, I’ll share my favorite resources—from adaptogen drinks like De Soi to mindfulness techniques, and natural remedies for pain management. If you’ve been feeling stuck, overwhelmed, or curious about making changes in your own life, this episode might be the inspiration you need to start small and create big results.

💡 Tune in to explore:

• How quitting alcohol transformed my weekends and my wellness.
• The empowering steps I took to manage chronic pain and injuries.
• Why listening to your body (and not rigid food labels) is key to nourishment.
• The surprising impacts of ditching daily ibuprofen.
• How simple midday wellness breaks brought balance and joy to my days.

✨ Ready to thrive? Press play and let’s dive in!

FSW Retreats: https://www.freespiritedwanderer.com/retreats
1:1 Coaching / Strategy Sessions: www.freespiritedwanderer.com/coaching
Fill Your Cup Mini Course: https://carolefrey.teachable.com/p/fillyourcup
Connect on Instagram: https://www.instagram.com/fsw_empire/
Join Envision, A FREE 5 Day Self-paced Digital Retreat: https://www.freespiritedwanderer.com/envision
Subscribe to FSW Mailing List: https://view.flodesk.com/pages/637ea66f80bb62820a350442  

In this episode, we explore the powerful connection between passion and purpose and how to cultivate both in your daily life—even in less-than-fulfilling jobs. Join us and special guest Brianne Redd, a leader in the plastics industry and a master connector, as we unpack the myths around discovering purpose, practical ways to find meaning at work, and actionable steps to align your passions with your life goals. Tune in for insights, inspiration, and tools to start living a life driven by purpose today! Episode Highlights:

• Defining passion and purpose: How they differ yet complement each other.
• Debunking the myth of finding purpose early and embracing purpose as an evolving journey.
• Practical tips for cultivating purpose in your current job, including identifying values and setting intentions.
• Actionable steps to merge passion and purpose, from exploring new interests to connecting with like-minded people.
• The transformative benefits of living with passion and purpose, including improved mental health and job satisfaction.

Don’t forget to subscribe to our ‘Free Your Spirit’ Podcast
Connect with Bri: Instagram: @be.redd

Thank you for listening! 

FSW Retreats: https://www.freespiritedwanderer.com/retreats
1:1 Coaching / Strategy Sessions: www.freespiritedwanderer.com/coaching
Fill Your Cup Mini Course: https://carolefrey.teachable.com/p/fillyourcup
Connect on Instagram: https://www.instagram.com/fsw_empire/
Join Envision, A FREE 5 Day Self-paced Digital Retreat: https://www.freespiritedwanderer.com/envision
Subscribe to FSW Mailing List: https://view.flodesk.com/pages/637ea66f80bb62820a350442

Description:

     Join us for an inspiring episode with somatic practitioner and physical therapist Jesse Glaze. With a deep background in yoga and psychology, Jesse believes we all have the tools to heal from trauma by connecting with our bodies. Starting her journey at 14, Jesse earned her B.A. and M.A. in Psychology from NYU, focusing on trauma recovery. She now runs a physical therapy practice in Charlotte, NC, and offers online Somatic Trauma Coaching globally. In this episode, we explore:

• Jesse’s personal path to somatic healing
• What somatic healing is
• Yoga's transformative role in trauma recovery and nervous system regulation
• Key principles of somatic healing and the mind-body connection
• Practical tips for incorporating somatic work into your yoga practice

Tune in for a heartfelt conversation that will empower you to embrace your healing journey.

Don’t forget to subscribe to our ‘Free Your Spirit’ Podcast and connect with Jesse at:
Somatic Resource: https://reclaimyourlifesomatics.com
Website: https://reclaimyourlifept.com
Instagram: @reclaimyourlifesomatics
Email: info@reclaimyourlifept.com

Thank you for listening! 

FSW Retreats: https://www.freespiritedwanderer.com/retreats
1:1 Coaching / Strategy Sessions: www.freespiritedwanderer.com/coaching
Fill Your Cup Mini Course: https://carolefrey.teachable.com/p/fillyourcup
Connect on Instagram: https://www.instagram.com/fsw_empire/
Join Envision, A FREE 5 Day Self-paced Digital Retreat: https://www.freespiritedwanderer.com/envision
Subscribe to FSW Mailing List: https://view.flodesk.com/pages/637ea66f80bb62820a350442

In this solo episode, Carole shares the transformative concept of "filling your cup." Discover why you can’t pour from an empty vessel and learn how self-nourishment is essential for personal well-being, growth, and meaningful relationships.

This episode dives into the significance of recognizing your own needs, being present within your life, imagining an overflowing cup of clarity, love, joy (and anything else you deeply desire) and the empowerment that comes from prioritizing self-care. Join us as we discuss the benefits of filling your cup—from reducing stress and enhancing energy, to going after your goals, and improving relationships with yourself and others.

Carole shares four practical strategies to help you fill your cup;

1. Cultivate a nourishing routine
2. Learn to distinguish between true needs and fleeting wants
3. Prioritize what truly matters
4. Transform your to-do list into a success list

Tune in for actionable insights that will help you change your mindset and understand how to apply this wisdom to your life, as well as encouragement to embark on your own self-care journey—because filling your cup is not just a luxury; it’s a necessity. Don’t forget to share your experiences with us on social media and check out our additional resources below!

Additional resources to this episode:
Listen to ‘The Importance of Routine’ Here
Listen to ‘8 Steps to Empowered Mornings’ Here
Listen to ‘8 Steps to Empowered Evenings’ Here
Learn More About 1:1 Offerings w/ Carole
Learn More About FSW Retreats Here
Learn More About Fill Your Cup; an online self-paced mini course

FSW Retreats: https://www.freespiritedwanderer.com/retreats
FSW Retreats Discovery Calls: https://calendly.com/freespiritedwanderer/fsw-yoga-wellness-retreat-discovery-call
Yoga Teacher Mentorship: https://www.freespiritedwanderer.com/mentorship
1:1 Coaching / Strategy Sessions: www.freespiritedwanderer.com/coaching
Fill Your Cup Mini Course: https://carolefrey.teachable.com/p/fillyourcup
Connect on Instagram: https://www.instagram.com/fsw_empire/
Join Envision, A FREE 5 Day Self-paced Digital Retreat: https://www.freespiritedwanderer.com/envision
Subscribe to FSW Mailing List: Show more...