Between school drop-offs, work deadlines, and folding the same hoodie for the 5th time — joy can feel like a luxury. But I’ve found one powerful, free, and instant way to shift my mood when life gets heavy: dancing. Whether it’s in the kitchen, in the car, or full-on 90s music video energy in your living room — dancing helps you reconnect to joy, reset your brain, and remind your body it’s made for more than just getting stuff done.
What we’re covering:
Why your body is more than just a workhorse — and how dancing flips the script
How dancing relieves stress, boosts energy, and resets your mood in minutes
Reclaiming awkward, silly, joyful movement (even if your kids giggle at you)
Real-life ways to bring dance back into your everyday routine
A fun challenge: your "spontaneous jump-up song" and how to share it with the community
This isn’t about being polished or perfect. It’s about finding your way back to joy — one two-step, body roll, or kitchen groove at a time.
Join the You Are Worth The Work community on Substack!
You can always connect with me and give any feedback or show ideas at Kimberley@KimberleySanders.com or on the following social media outlets:
Instagram: @KimberleySanders_
Ever find yourself at the edge of burnout wondering, “Should I just quit, rest, or keep going?” I got you. Sometimes you’re not tired — you’re misaligned. And knowing whether to pivot, pause, or push through might be the difference between staying stuck and stepping forward. This episode is full of real talk and real tools to help you figure out which P you need right now.
What we’re covering:
How to tell when it's time to pivot (without feeling like you're quitting)
Why rest isn’t weak — it’s strategy
How to pause on purpose (and how to schedule it so it actually happens)
When pushing through makes sense — and when it absolutely doesn't
My favorite action items to help you decide which P fits your season
Life doesn’t have to be all grind or all give-up. Let’s get honest, check our energy, and move in the direction that serves you best — not just the loudest voice around you.
Join the You Are Worth The Work community on Substack!
You can always connect with me and give any feedback or show ideas at Kimberley@KimberleySanders.com or on the following social media outlets:
Instagram: @KimberleySanders_
Let’s get one thing straight — naps are not just for toddlers. They’re for moms who are running on fumes, showing up for everyone else, and putting themselves dead last. I used to side-eye naps like, "Who has time for that?" But now? I’m waving the nap flag high. In this episode, I’m breaking down why taking a nap is not lazy — it’s leadership. We’re not just reclaiming time… we’re reclaiming energy.
What we’re covering:
Why burnout is showing up in ways you don't even notice
The guilt trap around rest — and how to shut it down
The science-backed benefits of naps (spoiler: it's not just about being less tired)
4 practical ways to build naps into your real-life, real-busy day
My 3-Nap Challenge to help you test the power of rest for yourself
This is your official permission slip to lie down. Not because you’ve earned it — but because you exist. Your rest matters. Let’s start this revolution, one power nap at a time.
Join the community: You Are Worth The Work
You can always connect with me and give any feedback or show ideas at Kimberley@KimberleySanders.com or on the following social media outlets:
Instagram: @KimberleySanders_
What if I told you the key to changing your life wasn’t adding more to your plate — but making better use of what you’re already doing? I’m talking about turning everyday routines like brushing your teeth or brewing coffee into powerful, life-shifting habits. That’s called habit stacking, and once you learn how to use it, the game changes. No pressure, no perfection. Just small moves that build real momentum.
You don’t need a brand-new routine. You just need to remix what you already do — and do it with intention. Let’s stack these wins together.
What we’re covering:
How habit stacking works (and why it actually sticks)
The “toothbrush transformation” you didn’t see coming
Turning your coffee time into clarity time
Resetting your energy before you walk in the house
How scrolling your phone can help you drink more water
A 60-second nighttime ritual to set your next day up for peace
Tiny Habits, a book by BJ Fogg
Join the community: You Are Worth The Work
You can always connect with me and give any feedback or show ideas at Kimberley@KimberleySanders.com or on the following social media outlets:
Instagram: @KimberleySanders_
So you’re tired… but is it more than that? If you're constantly overwhelmed, snappy, or feeling like you're running on fumes no matter how much sleep or coffee you get — you might be dealing with burnout, not just exhaustion. In this episode, I’m breaking down the difference between a bad week and full-blown burnout, plus how to spot the sneaky signs before your body makes you sit down.
What we’re covering:
How burnout really shows up (and why it’s not always loud)
The line between autopilot and burnout
4 simple, realistic ways to protect your energy and get your joy back
A reminder: you’re not failing — you’re just doing too much, for too long
You don’t need to earn rest. You just need to take it. Let’s get into it.
Check out the Black Girl Burnout podcast!
Join the community: You Are Worth The Work
You can always connect with me and give any feedback or show ideas at Kimberley@KimberleySanders.com or on the following social media outlets:
Instagram: @KimberleySanders_
Let’s keep it real—if you’ve been moving through life feeling like you're stuck in a never-ending loop of work, home, repeat, I see you. I am you. And sis, I got tired of just surviving the days instead of living in them. So I decided it was time to make some intentional shifts to reclaim my presence, my peace, and my joy.
I’m sharing four things I’m doing right now that are helping me climb out of the mundane and step back into alignment—with myself, my people, and my purpose. This one’s for you if you’re feeling disconnected, overwhelmed, or just plain over it.
What You'll Walk Away With:
A reminder that intentional living doesn't have to look like an Instagram reel
How the simple act of pausing can change the game for your mindset
Why reconnecting with your “why” brings clarity and peace in the middle of chaos
A practical way to stop multitasking and start batching that busyness
How setting the tone at home keeps your cup from running empty
Join the community: You Are Worth The Work
You can always connect with me and give any feedback or show ideas at Kimberley@KimberleySanders.com or on the following social media outlets:
Instagram: @KimberleySanders_
Back-to-school season is creeping in, but we’re not about to let it catch us slipping. I’m showing you how to reset your home, your head, and your calendar — without the stress. This episode is your step-by-step plan to ease into structure, prep the family, and get your time back with peace.
What we’re covering:
How to do a full family brain dump (yes, the kids are involved)
Planning around non-negotiables and letting go of what’s not urgent
Calling in your village strategically, not desperately
Organizing everything — sports, school, life — in one visible calendar
Walking through your daily routine before the chaos hits
Let’s get back on track — calmly, confidently, and on your terms.
Ready to stop living out of sticky notes and text threads? Check out the Hearth Display — it’s the house manager you didn’t know you needed. Use my link to get $40 off and finally see your whole life in one place.
Join the community: You Are Worth The Work
You can always connect with me and give any feedback or show ideas at Kimberley@KimberleySanders.com or on the following social media outlets:
Instagram: @KimberleySanders_
Do you ever do everything in a day and still feel like you accomplished nothing? That kind of chaos where your brain’s buzzing, your to-do list is screaming, and your calendar looks like a toddler scribbled on it?
Let’s fix that.
This episode is your permission slip to stop letting life boss you around. I’m breaking down a super simple, super effective 3-list system to help you actually get stuff done—and feel good about it.
Spoiler: everything ain’t urgent, sis.
Here’s what you’ll walk away with:
The 3-List Method:
Fire Drill List – Urgent & important. Think: real deadlines, no delegation, must-do-today type vibes.
Big Rocks List – Important but not urgent. Stuff that moves your life forward (like finally scheduling that doctor’s appointment).
Whenever List – The chaos dump. Not urgent, not important… for now. But we’re not letting them live rent-free in your head anymore.
Action Steps:
Brain dump everything in your head.
Sort each item into one of the 3 lists.
Be honest—everything can’t be a fire drill.
Block time for the Big Rocks so they actually get done.
Join the community: You Are Worth The Work
You can always connect with me and give any feedback or show ideas at Kimberley@KimberleySanders.com or on the following social media outlets:
Instagram: @KimberleySanders_
Ever feel like you clock out of your job only to come home and clock into your other job — the one with no paycheck but all the pressure? If you're done being the default house manager while everybody else walks around like the help ain't them, this one's for you. From folding parties with Ironheart on Disney+ to switching up my whole approach to chores, I’m sharing how I dropped the resentment, ditched the nagging, and found new ways to actually share the load at home.
5 ways I’m getting help with the daily tasks (without losing my mind):
The “one thing rule” that gets buy-in without the nagging
My go-to phrase that teaches responsibility and builds structure
Why demonstrating is more powerful than delegating
How folding parties make the mundane feel light
The mindset shift that gave me my peace (and time) back
Join the community: You Are Worth The Work
You can always connect with me and give any feedback or show ideas at Kimberley@KimberleySanders.com or on the following social media outlets:
Twitter: @KimSandFit31
Instagram: @KimberleySanders_
You deserve a routine that doesn’t drain you before 9AM.
If your mornings feel like chaos wrapped in a clock, you’re not alone. When I went from remote work to a full office schedule, I thought I could just “push through.” Spoiler: I could not.
I’m sharing the three biggest mistakes I made and the small shifts that actually helped me stop rushing, start calm, and keep my sanity.
Here’s what we’re unpacking:
The Five Second Rule by Mel Robbins
Join the community: You Are Worth The Work
You can always connect with me and give any feedback or show ideas at Kimberley@KimberleySanders.com or on the following social media outlets:
Twitter: @KimSandFit31
Instagram: @KimberleySanders_
What if the quiet you’ve been craving finally showed up—and you didn’t know what to do with it? I had a rare week alone, and what I thought would be full of luxury turned into a lesson in true rest, mental space, and what peace actually feels like. Let’s talk about how solitude can shift your whole perspective—and why you need it more than you think.
In the stillness, a few truths quietly surfaced:
Solitude highlights just how loud and heavy your mental load really is
Rest doesn’t have to look fancy—peace can live in the small moments
You’re allowed to enjoy time away from your family without guilt
Presence doesn’t require productivity—stillness is enough
If you're planning on taking some much-needed TLC soon, my course can help you intentionally make the time for it.
'Five Days to Control Your Calendar' is live, which can help you manage time with a 365-day planner because you are worth the work!Join the community: You Are Worth The Work
You can always connect with me and give any feedback or show ideas at Kimberley@KimberleySanders.com or on the following social media outlets:
Twitter: @KimSandFit31
Instagram: @KimberleySanders_
What if the reset you’re craving doesn’t come from a vacation, a new routine, or waking up at 5 a.m.—but from 15 quiet minutes with yourself?
Not hiding. Not multitasking. Just real, intentional silence.
If your brain feels like it has 37 tabs open and your patience is sitting on E, this is your sign to pause. You don’t need a whole weekend away. You don’t need a soundproof room. You just need to make room—for you.
I’m breaking down why solitude isn’t a luxury, it’s a survival tool. And how just a few minutes of silence each day can help you:
Reset your nervous system
Think clearly without all the noise
Reconnect with who you are outside the titles
You’ll also learn how to create space for silence, even in a full house and a busy life—and how to protect it like your peace depends on it. Because it does.
If you're tired of pouring from an empty cup, meet me in this moment of quiet. It might be the most powerful part of your day.
Save $40 using this link to get your own Hearth Display!
Join the community: You Are Worth The Work
You can always connect with me and give any feedback or show ideas at Kimberley@KimberleySanders.com or on the following social media outlets:
Twitter: @KimSandFit31
Instagram: @KimberleySanders_
“Say yes to the help.”
We love to say, “It takes a village,” but too many of us are out here trying to be the whole village by ourselves. You’re doing all the things—kids, work, house, life—and wondering why you’re running on fumes.
I’m breaking down why leaning on others isn’t a weakness, it’s a game changer. And no, your village doesn’t have to be blood to be family.
Tap in and walk away knowing:
How to create a real sounding board so you're not carrying it all alone
Why the gift of time is one of the most powerful forms of support
What shared wisdom and resources can do for you and your kids
How a stronger you leads to a stronger, more grounded family
This is your reminder that asking for help doesn’t mean you’re failing—it means you’re ready to live differently.
Join the community: You Are Worth The Work
You can always connect with me and give any feedback or show ideas at Kimberley@KimberleySanders.com or on the following social media outlets:
Twitter: @KimSandFit31
Instagram: @KimberleySanders_
Perfect — here’s an updated version with a little more punch in the paragraphs and simple bullets:
Survive Tournament Season Like a Pro
You know the vibe — squeaky sneakers, sun in your face, concession stand chaos, and kids bouncing off the walls. But here’s the real talk: how do you survive it without running yourself into the ground?
I’m breaking down some unexpected but simple ways to stay sane and even have fun while you’re at it. Because if you’re burnt out by day two, trust me, nobody wins.
How to squeeze in moments of peace without skipping a beat
Why bringing your snacks might just save your mood
What to do when things fall apart — and they will
Hit play and let’s get you through this tournament season with your joy (and humor) still intact.
Want me to line up a few more like this for the other episodes? Just say the word!
Join the community: You Are Worth The Work
You can always connect with me and give any feedback or show ideas at Kimberley@KimberleySanders.com or on the following social media outlets:
Twitter: @KimSandFit31
Instagram: @KimberleySanders_
Alright mama, let’s keep it real—how many hours have you spent in the car, in a folding chair, or pacing the sidelines at practice, wondering what you could be doing with that time? If your hand is up, you're not alone. But I’m flipping the script. Just because you're waiting at practice doesn't mean your time has to go to waste.
What if I told you there’s a way to use that time to actually pour back into you—without adding more to your plate or losing your mind?
💡 You’ll hear:
A mindset switch that’ll have you seeing practice time completely different
Ways to sneak in clarity, peace, and maybe even progress
The low-pressure tool I use when life’s feeling loud
You’re not multitasking. You’re being intentional. And it’s a game changer.
🖤 You are worth the work.
Join the community: You Are Worth The Work
You can always connect with me and give any feedback or show ideas at Kimberley@KimberleySanders.com or on the following social media outlets:
Twitter: @KimSandFit31
Instagram: @KimberleySanders_
If you’re feeling overwhelmed, frustrated, or flat-out exhausted with this new return to office life... I see you. I’m right there with you. It’s been a lot to hold—navigating work, home, expectations, and trying to still be you in the middle of all of it.
This isn’t just about logistics. This is about identity, peace, and trying to find your footing when the ground keeps shifting. So let me offer you three words that have been carrying me lately:
Simple words. Big shifts. Life-changing when you lean into them.
Communicate
Delegate
Disassociate
Press play, sis. Let’s walk through it together—with grace, honesty, and no pressure to have it all figured out.
Join the community: You Are Worth The Work
You can always connect with me and give any feedback or show ideas at Kimberley@KimberleySanders.com or on the following social media outlets:
Twitter: @KimSandFit31
Instagram: @KimberleySanders_
You Are Worth the Work: More Than Just Your To-Do List
We’ve been fed this lie that our worth is tied to how much we hustle, how busy we stay, and how much we achieve. But let me tell you, sis—you were worthy before the job, the kids, the never-ending to-do lists. I had to learn that the hard way when I walked away from my so-called "dream job" and realized it didn’t love me back the way I loved it. Let’s break free from this cycle and redefine what success really looks like.
You are not "just" a mom. Not "just" an employee. Not "just" anything. You are you, and that is enough. Now go remind yourself of that every single day.
You can always connect with me and give any feedback or show ideas at Kimberley@KimberleySanders.com or on the following social media outlets:
Twitter: @KimSandFit31
Facebook: Live YOUR Passion Fitness
Instagram: @KimberleySanders_
My friend Amber has been talking about this for years, but my kids and I weren’t ready. I tucked it away in my “mental thought cabinet,” like one of those tabs you keep open for later.
Then I saw a post from Sam Kelly—you know, the one who calls herself a “feminist for moms” on Instagram—and it hit me: Now is the time; the transfer of household tasks to reduce mom's invisible load of responsibilities.
Let’s talk about making parenting feel doable while raising kids who are confident, responsible, and ready for the world.
Check out Sam Kelly: IG:@samkelly_world and @samkelly_world | Linktree
'Five Days to Control Your Calendar' is live, which can help you manage time with a 365-day planner because you are worth the work!
You can always connect with me and give any feedback or show ideas at Kimberley@KimberleySanders.com or on the following social media outlets:
Twitter: @KimSandFit31
Facebook: Live YOUR Passion Fitness
Instagram: @KimberleySanders_
Hustle culture had me in a chokehold for way too long. Grinding non-stop, always chasing the next goal, always feeling like I should be “doing more.” And honestly? I’m over it. But letting go of that mindset? That’s a whole different battle. I can sleep just fine, but true rest? The kind where you sit down, watch a show, and don’t hear that little voice in your head saying, “You should be reading, working out, researching…” Yeah, that’s where the struggle is real. And I know I’m not alone. That nagging voice? She’s loud, she’s rude, and she does NOT know when to shut up.
Here’s what we’re tackling:
If you’ve ever felt like rest is something you have to earn, this one’s for you. Let’s talk about it.
'Five Days to Control Your Calendar' is live, which can help you manage time with a 365-day planner because you are worth the work!
You can always connect with me and give any feedback or show ideas at Kimberley@KimberleySanders.com or on the following social media outlets:
Twitter: @KimSandFit31
Facebook: Live YOUR Passion Fitness
Instagram: @KimberleySanders_
Maddie Farrow, the founder of Little Rad Things, a children's clothing brand that emerged during the pandemic is my guest today. We discuss the challenges of starting a business. She also explained how the brand and products have evolved as she learned about the industry. And she shared her personal growth in confidence that has come from entrepreneurship.
Maddie went from a corporate job to becoming a successful entrepreneur while balancing motherhood and family life. She's proud to have been able to bring production back to America that provides employment opportunities for Americans. Gotta catch the full episode to hear how she does it all while protecting her peace.
06:09The Journey of Starting a Brand During a Pandemic
11:08Challenges in the Apparel Industry
16:01Building a Community Around the Brand
21:04Advice for Aspiring Entrepreneurs and Future Plans
'Five Days to Control Your Calendar' is live, which can help you manage time with a 365-day planner because you are worth the work!
You can always connect with me and give any feedback or show ideas at Kimberley@KimberleySanders.com or on the following social media outlets:
Twitter: @KimSandFit31
Facebook: Live YOUR Passion Fitness
Instagram: @KimberleySanders_
