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Spreading The Good Stuff – The Podcast

posted on: June 6, 2018
in: Podcast

Welcome to Spreading The Good Stuff – a podcast for regional women who want to thrive in their work, wellness, family and community.

In this podcast we share stories of triumph, challenge, growth and change in business and in life, and offer helpful insights and advice to empower you to live your best life – however that looks for you.

Through our fortnightly podcast we aim to highlight the incredible work of regional women who are empowering and inspiring others, and share tips and tricks to help our own journey, and yours, towards living a fulfilled life.

Why Spreading The Good Stuff podcast?

Two years ago we came together when Katrina spoke at our first ever live conversation series event Spreading the Good Stuff (based on our weekly Splendid Word blog, of the same name ), which shines a light on the ‘good stuff’ happening in our community. That empowering conversation, and a shared passion for positivity and the importance of flourishing in life, has brought us together on this podcast project and we can’t wait to share it with you.

We hope you enjoy our conversations, insights and interviews and would love you to share with friends and drop us a line of feedback or encouragement over on our Facebook or Instagram pages and tell us what you’d like to hear on the podcast… it’s for you after all!

We’re excited and can’t wait to share all the ‘good stuff’ happening in our world.

You can subscribe to our fortnightly podcast here:

Thanks for listening,

Christy, Katrina and Leonie

#spreadingthegoodstuff

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November 15, 2018

Episode #13 – Work and Productivity

In this episode we are chatting without Katrina, who is away in Canberra with the Murray Darling Basin Authority Community Committee. This chat is all about productivity in the workplace and we share tips and tools for getting stuff done.

We both work from home on our media and communications business The Splendid Word, which can have its own challenges when it comes to productivity, however we know that being disciplined in your work – no matter what you do – is a ‘work’ in progress for us all.

Importantly, we talk about not giving ourselves too hard a time when we fail to tick off everything on our ‘to-do’ lists, as unavoidable distractions are a reality.

Making lists are important, however Christy talks about only having there things to tick off at any given time and Leonie discusses the benefits of planning the night before and blocking out set times to increase productivity.

We certainly missed Katrina’s input in this conversation and we’ll catch up with her in the coming weeks about how she gets stuff done at home, juggling both life and work.

There is no one way to get stuff done, and we’d love you to share your tips and ticks over on our social media pages at Facebook and Instagram.

To never miss a future episode subscribe via iTunes, where you can also leave us a review. You can also search all our previous conversations via Whooshkaaon your favourite podcast app or search for Spreading The Good Stuff podcast on Google.

Listen to Episode #13 here.

Enjoy and thanks for listening,

Christy and Leonie

xx

Episode #13 Show Notes

Tools and apps discussed on the podcast today:

Google Drive and Calendar

Trello

Asana

Slow Your Home Podcast

Forrest App

What we are loving this week:

Leonie ~ Deepak Chopra 21-Day Free meditation program for increased clarity and focus at work and for staying calm.

Christy ~ The afterglow of our recent trip to Bali for the Ubud Writers and Readers Festival and allowing myself the time to relax, recharge and revitalise energy for productivity – something we should do regularly!

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November 2, 2018

Episode #12 – Work and Boundary Setting

In this week’s podcast conversation we shift gears and talk wellness at work, and how to successfully set boundaries. With ‘work’ increasingly creeping into our home lives this was an important conversation to remind us what’s important.

Boundary setting looks different for everyone, depending on your work place, and we discuss that having the confidence to say ‘no’ is key to finding that elusive work/life ‘balance’.

We all struggle to say ‘no’ but have learnt the hard way how taking on too much can negatively impact us and those around us.

Lee delights in setting boundaries to create more time to watch TV, Christy chats about the right to ‘disconnect’ and Katrina has learnt to not say ‘yes’ as her first response. We also talk emails on phones and digital detoxes and the challenges involved. Put simply, setting boundaries is a constant work in progress, but we have discovered that we are ALL accountable.

We hope you enjoy this conversation and we’d love you to share any thoughts over on our social pages at Facebook and Instagram.

To never miss a future episode subscribe via iTunes, where you can also leave us a review. You can also search all our previous conversations via Whooshkaaon your favourite podcast app or search for Spreading The Good Stuff podcast on Google.

Listen to Episode #12 here.

Enjoy and thanks for listening,

Christy, Katrina and Leonie

xxx

#spreadingthegoodstuff

Episode #12 Show Notes

Katrina thanks her local ‘fitness’ friend Rach Robertson for introducing her to the Real Food Reel podcast.

Christy mentions loving reading traditional magazines for renovation ideas and also using the Trello board for getting organised

Leonie chats about one of our favourite work-related podcasts The Brand Newsroom

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October 18, 2018

Episode #11 – Let’s Be Honest

In this episode, we discuss some much-appreciated listener feedback and get honest about our personal struggles, challenges and doubts. We unpack how being ‘positive’ and spreading the good stuff can be tricky if and when we are feeling vulnerable and that it’s okay to NOT be ‘smashing it’ out of the park every, single, day!

We discuss how sometimes when you hear someone doing great things or see a series of Insta-perfect images online, it can make you feel inadequate, imperfect or downright ‘unsuccessful’. We ALL experience self doubt (yes, even those who don’t like to admit it) and it’s important to share these doubts and fears with someone you trust and learn to live with moments of vulnerability. We don’t have all the answers, but we were keen to dispel any misconceptions that a life of ‘spreading the good stuff’ is problem free.

Leonie shares her vulnerability around public speaker, Christy admits that she has trouble sharing any negative feelings or thoughts with anyone and Katrina explains how the ‘picture perfect’ family holiday is not always so.

We hope you enjoy this very honest conversation and we’d love you to share any thoughts over on our social pages at Facebook and Instagram.

To never miss an episode subscribe via iTunes, where you can also leave us a review. You can also search all our previous conversations via Whooshkaaon your favourite podcast app or search for Spreading The Good Stuff podcast on Google.

Listen to Episode #11 here.

Enjoy and thanks for listening,

Christy, Katrina and Leonie

xxx

#spreadingthegoodstuff

Episode #11 Show Notes

Leonie talked about her daily body boost to improve negative self talk, using the essential oils from Twenty8  based on the Sunshine Coast and also mentioned Kim Morrison from Twenty8 being in Echuca this week (October 19, 20 & 21) – find out more here.

Katrina talked about a helpful sleep monitoring app called Sleep Cycle.

Christy talked about the Slow Your Home podcast and the advice about not feeling like you have to do everything all at once, and just being kind to yourself!

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October 4, 2018

Episode #10 – Surviving the School Holidays 

 

Note: this episode was recorded via Skype with Katrina so the sound might not be as good as usual

Wow – Episode #10… we can’t believe we have made it this far!

Thank you so much to all our listeners who have helped us to ‘spread the good stuff’ by commenting, sharing or reviewing our podcast.

Getting to this point has been a good opportunity to pause, take a breath and be grateful for the feedback we have received so far in our first 10 episodes. Spreading the Good Stuff has been a fluid process and we have enjoyed sharing our positive approach to life and the challenges we all face along the journey.

For this episode we struggled to find the time to get together during these current school holidays and we discuss via Skype with Katrina that despite ‘loving’ having our kids at home the struggle of juggling school holidays, kids and work is real!

Like all our other conversations on the podcast we like to share our own personal challenges as well as our tips and tools to get through the best way we can.

To round out this episode we share what we are ‘loving’ these holidays, which includes being mindful, stopping and being present with the kids, and also letting go of the ‘to do’ lists just for an hour or so.

We wish you luck if you’re also pushing through school holidays, and we look forward to sharing our next series of conversations in the coming weeks, which will touch on the elusive work/life balance and ‘getting stuff done’.

Bravo to Katrina for sharing how much she doesn’t always ‘love’ the holidays, and for keeping it real, which is something we aim to do on this podcast – spreading the good stuff, while being honest about the challenges.

As always, we’d love you to share any thoughts on our conversations so far, and suggestions or requests moving forward. You can share over on our social pages at Facebook and Instagram.

To never miss an episode subscribe via iTunes, where you can also leave us a review. Search our conversations via Whooshkaa or over on your favourite podcast app.

Listen to Episode #10 here.

Enjoy and thanks for listening,

Christy, Katrina and Leonie

xxx

#spreadingthegoodstuff

Episode #10 Show Notes 

Katrina mentioned a book called Do the Work by Stephen Pressfield

Lee mentioned doing the daily Top Five Things ritual with her eldest son Dhara

Christy mentioned the Trevor Hendy’s Bootcamp for the Soul program and Brett Kirk’s Mindfully podcast

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September 20, 2018

Episode #9 – Slow Living with Samantha Ferrier (LIVE recording)

In this episode we continue our conversation around ‘slow’ and this recording was captured at the LIVE Spreading The Good Stuff Conversation Series (Episode 5) during June 2018 in Echuca Moama and encapsulates all the benefits of living a slow and intentional life. Sam Ferrier is a quietly spoken environmental activist who is changing the world around her one Boomerang Bag at a time, and in this conversation with Leonie she shares her approach to slow living and offers an insight into how we can all reap the benefits.

Sam unpacks the notion of mindfulness over mindlessness and how this can benefit ourselves and our environment. Importantly, Sam also shares how slow living can look different for everyone, and that it’s more about the small moments and being aware of the things that can take over our lives (aka social media).

“It’s not about being wrong or right or shaming people…it’s about awareness, and balance, and the understanding that you can live a full life, while still living slow,” she says.

Slow living has also aided Sam through difficult times, including the loss of her brother Dan to suicide, through being more mindful, conscious and present.

We hope you enjoy this profound conversation around ‘slow living’ and would love to hear your thoughts over on our social pages at Facebook and Instagram.

As always you can subscribe via iTunes, where you can also leave us a review, search our conversations via Whooshkaa or on your favourite podcast app.

Listen to Episode #9 here.

Enjoy and thanks for listening,

Christy, Katrina and Leonie

xxx

#spreadingthegoodstuff

Episode 9 Show Notes:

For links to all the tools and resources mentioned in this conversation with Sam visit the post event blog here.

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September 6, 2018 

Episode #8 – Slow Living

Image: Thanks to Maria Reid Kingma at Gunbower Island (near Echuca Moama) – imagine slowing down enough to capture magical moments like this every day!

In this week’s episode we unpack the notion of ‘slow’ living.

We discuss what it means, provide an aspiring definition thanks to our friends at the Slow Your Home podcast and share the successes and challenges we face when trying to bring a little more slow into our lives.

One of the biggest ironies of attempting to live a slow and more intentional life is not having the time to even think about it, and in this conversation we offer some tips about how to begin the process. These include just being aware of how ‘busy’ our lives can be and the negative impact this can have.

In this episode we invite you to find a little headspace to set some intentions and get clear on your own core values and goals in life, which is all part of living a more slow and intentional life. These are big topics and we have loads of people and places to inspire and help you in the process (see the show notes below).

We think this ‘slow’ chat is the perfect antidote to our last conversation about ‘busy’ and we’d love to hear your feedback over on our social pages at Facebook and Instagram.

As always you can subscribe via iTunes, where you can also leave us a review, or google our conversations via Whooshkaa or on your favourite podcast app.

Listen to Episode #8 here.

Enjoy and thanks for listening,

Christy, Katrina and Leonie

xxx

#spreadingthegoodstuff

Episode #8 Show Notes

In this episode we mention the following:

Slow Your Home 

War on Waste 

Brene Brown

Erin Barnes – Next Generation Wellness 

Crappy to Happy podcast 

Gentle Parenting

Tips from Leonie: Try a digital detox and slow down to allow time to think more about how you want to feel, not what you want get done each day.

Tips from Christy: Spend some ‘slow’ time in nature and use the Forest App to help prioritise tasks and get ‘stuff’ done.

Tips from Katrina: Slow down to get clear on what’s important to you and your family and how you want to feel.

This week we are loving:

Christy ~ recent article in The Age on Forest Bathing and the associated benefits 

Lee ~ has also been reading about Forest Bathing in the latest Dumbo Feather magazine

Read this article for more fascinating benefits of Forest Bathing.

Katrina ~

Deepak’s Chopra – find five new things in nature with your kids
Seth Godin’s Akimbo podcast 
Sophie Hansen’s podcast– five things to be cheerful about on a Monday (My Open Kitchen podcast) 

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August 23, 2018

Episode #7 – How ‘busy’ is too busy?

In this episode we riff on the notion of busy; what busy looks like, how it impacts our lives, and how we can pull back when life feels like it’s spiralling out of control.

We discuss what ‘busy’ looks like for each of us (and how it also looks different for everyone) and how we have learnt to embrace or ditch the busy label, which has become a badge of honour for many.

Being aware of how ‘too’ busy can impact our lives is key to managing life in the fast lane and we also discuss the benefits of jumping on that ‘no’ train!

We also talk about ‘to-do’ lists and the fallacy of ‘balance’, and gently remind each other to check in with ourselves and our loved-ones and lean into the areas of life that need our attention.

Life can sometimes be a sprint and other times, a long hard slog of a marathon, and we share how we cope with constant change and juggling work, kids and commitments!

Awareness of being too busy links closely to being more mindful in our daily lives and this is something we can all work towards.

We know ‘busy’ is a topic that many of you will relate to and we’d love to hear your feedback over on our social pages on Facebook and Instagram.

As always you can subscribe via iTunes, where you can also leave us a review, or google our conversations via Whooshkaa.

Listen to Episode #7 here.

Enjoy and thanks for listening,

Christy, Katrina and Leonie

xxx

#spreadingthegoodstuff

Episode #7 Show Notes

Christy ~ mentioned the 21-Day FREE Meditation course with Oprah and Deepak Chopra
and also the Breathe Magazine. She also mentioned the Slow Your Home podcast.

Leonie ~ also loves the Deepak and Oprah meditation course
and also mentioned both Kemi Nekvapil and Brene Brown.

Katrina ~ mentioned how much she is loving the articles in Future Women.

Note: Image thanks to dreamtime.com

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August 9, 2018

Episode #6 – BONUS – Mental Health and Our Farmers

Following on from Katrina’s conversation on the couch in Episode #5 about her experience of suicide and mental health from our LIVE Spreading The Good Stuff series at Junction, we felt the need to create a bonus episode to discuss how we can all help each other through tough times and what to do when we are seriously worried about someone’s mental health.

The information given in this episode is drawn from Katrina’s experience with the The Ripple Effect and the National Centre for Farmer Health.

We are not being qualified in this field, however given the current drought situation facing many of our farmers, particularly in NSW and QLD, we felt it was important to have the conversation.

We know that these difficult conditions for many farmers can contribute to increased rates of suicide, so we’ve discussed what you can do to stay positive and also how we can look out for each other and support those going through tough times.

This was also a good time to have a more general conversation about what to do when you are seriously worried about someone. We offer suggestions of what to say and give you some direction for where to go to get help.

These are tough conversations to have, but we felt it was important to share this information and shine a light on this important issue, which is affecting our regional communities.

As always you can subscribe via iTunes to never miss future episodes and also leave us a review.

We also love hearing your thoughts over on our Facebook or Instagram pages, as well as suggestions for future episode topics.

Listen to our bonus episode here 

Enjoy and thanks for listening,

Christy, Katrina and Leonie

xxx

#spreadingthegoodstuff

Episode #6 Show Notes

Katrina ~ talked about the following mental health support agencies:

Ripple Effect

Life Line

Remember that you can also speak to your local GP or Community Health Centre.

Also, you can find important information on how to ask someone you are worried about here.

Leonie ~ mentioned an important resource to help people who are struggling via OnBeing

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August 9, 2018

Episode #5 – Mental Health with Katrina Myers

 

We’re thrilled to bring you the first of many pre-recorded conversations from The Splendid Word’s twice-annual Spreading The Good Stuff LIVE events,  at which our podcast buddy Katrina Myers was the very first guest on the couch back, in June 2016.

In this honest and brave conversation Katrina shares her own personal story of mental health, including the loss of her father to suicide when she was 15.

Katrina is a farmer and a passionate advocate for mental health through her involvement with The Ripple Effect and has also been featured on the Smiling Mind meditation program (which we shared in the show notes from Episode 2 – Kindness and Positivity).

We hope you enjoy this conversation between Katrina and Leonie, which was recorded in front of a live audience of more than 70 people at Junction, Moama.

It is profound and powerful and we’re hoping it will motivate you to start a conversation about mental health with the people around you, and those you hold close.

You can find out more information about Katrina’s work combatting rural suicide with the Ripple Effect here.

As always, we would love to hear your thoughts via our Facebook or Instagram pages, as well as any suggestions for future episode topics.

Listen to our fifth episode here and don’t forget to subscribe via iTunes to never miss future episodes.

Enjoy and thanks for listening,

Christy, Katrina and Leonie

xxx

#spreadingthegoodstuff

Episode #5 Show Notes

Katrina discussed her involvement with the The Ripple Effect.

If this conversation has created some personal challenges for you, we urge you can contact Life Line.

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July 26, 2018

Episode #4 – Building Positive Relationships

 

In this fourth conversation on the Spreading The Good Stuff podcast we unpack the notion of positive and negative relationships and how they affect our lives.

We all know that negative relationships can have a detrimental affect, but how often do we look inward when judging so-called ‘toxic’ relationships?

Christy talks about her ‘judgement’ detox (sounds painful), how comparison is the ‘devil’ and Katrina shares a story about a long-term negative relationship and what she learned when she let it go.

Leonie urges us to consider what we share on social media when faced with a challenging relationship, and how to keep focused on the ‘good’ in a negative world.

Our personal stories certainly don’t hold all the answers, however we are helping each other to remember compassion, kindness and empathy in all our personal relationships, with both our family and friends.

We also talk about the importance of surrounding yourself with positive people and how to lean towards the positive relationships in our lives.

A wise person once said: you get to choose your attitude each and every day and we encourage you to focus on the ‘good’.

As always we leave you with some tips, and this week our number one is to remember that positivity starts with you – always!

Episode #4 Show Notes

Katrina ~ mentioned the Harvard study about relationships. Find it here. She also talked about the The Squiz  for her daily fix of news and the Crappy to Happy podcast.

Christy ~ talked about the Gabby Bernstein Judgement Detox audio book and referenced Hygge – the Danish way of living. The Little Book of Hygee by Meik Wiking is a good place to start. She also mentioned the Loving Kindness Meditation practice, which can be accessed across many meditation apps. She first discovered it in the book Buddhism for Mothers book by Sarah Napthali.

Leonie ~ mentioned the Top Five Movement to keep focused on the good and does it every day.

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July 12, 2018

Episode #3 – Combatting Negativity 

Episode #3 – Combatting Negativity 

In this third episode of Spreading The Good Stuff we talk about where negativity exists, how the human brain has a negativity bias, and how we can all attempt to combat it.

We also take a good hard look at gossip, and how we can ALL get caught up, reasons why and our own personal experiences on how we deal with it, while maintaining our own integrity and positivity.

Finally, we share how we approach each and every day to ensure we are best placed to combat negativity, including tools that have worked well for us along the way.

A quick note here: it’s a work in progress for all of us!

A take away from this episode is to challenge yourself to better recognise negativity in your own life and become more aware that you DO have options.

Finally, we share some personal tips on how to remain positive, in an increasingly negative world, and remind ourselves to focus on the good!

We hope you enjoy this episode and would love to hear your thoughts via our Facebook or Instagram pages, as well as any suggestions for future episode topics.

Listen to our third episode here and don’t forget to subscribe via iTunes to never miss future episodes.

Enjoy and thanks for listening,

Christy, Katrina and Leonie

xxx

#spreadingthegoodstuff

Episode #3 Show Notes 

 How we ‘attempt’ to combat negativity:

Christy ~ Daily meditation practice and Morning Pages for therapy and mindfulness, as featured in the The Artists Way by Julia Cameron.

Katrina ~ Quote by Jim Rohn: “We are the average of the five people we spend most time with”. Katrina mentioned Gabby Bernstein again in this episode. She also surrounds herself with positive people and meditates every day.

Leonie – Quote by Maya Angelou: “Do the best you can until you know better. Then when you know better, do better”. Leonie also sets positive intentions for each day as soon as she wakes, meditates and practises yoga.

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June 27, 2018

Episode #2 – Kindness and Positivity

In this second episode of Spreading the Good Stuff, we each share our own stories of why we have chosen a positive approach to life (most of the time), the challenges we have faced along the way, and what has worked for us.

A disclaimer early in this episode: being positive is not easy and is well and truly a ‘work in progress’.

We also discuss that despite negativity being everywhere, there is another option that comes in the form of miracles (not the religious types) and from an unlikely source.

We hope this Spreading The Good Stuff conversation  leaves you feeling that it’s okay to be positive… because the negativity lane is already full!

And we’ll leave you with some tips and tricks we have used to keep us on the positive side of the ledger.

Thanks for listening and we hope you enjoy the conversation.

Listen to our second episode here and subscribe via iTunes to never miss future episodes.

You can also leave us a review on iTunes and drop us a line over on our Facebook or Instagram pages to share what you’d like to hear on the podcast.

Enjoy,

Christy, Katrina and Leonie

#spreadingthegoodstuff

 

Episode #2 Show Notes

Find the book read by all three girls by Gabby Bernstein called  May Cause Miracles – she also has a fabulous collection of meditations to get you started.

Smiling Mind video featuring Katrina

Miracle Morning program as mentioned by Katrina

Simple daily gratitude practice – sitting around the dinner table with family and friends and everyone shares:

  • The best part of your day
  • What you are grateful for
  • What was a challenge for the day
  • What you are most looking forward to tomorrow!

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June 27, 2018

Episode #1 – Introduction

Episode #1 – Welcome to our brand new podcast… Spreading The Good Stuff, created for regional women who want to thrive in their work, wellness, family and community.

In this introductory episode we talk about why we started this podcast and how it aligns with our passion for spreading all things positive. We discuss our backgrounds, personal stories and how we came to be sitting around a microphone together.

Starting this podcast is actually a huge part of our individual intentions to live a flourishing life and, to be honest, is a great excuse to catch up on a regular basis and have some fun… which is evident in the magic images taken by our talented photography friend Cindy Power during one of our many ‘preparation’ sessions (pictured).

During this first episode we also provide a brief overview of the podcast and what listeners can expect along the way. Our aim of Spreading the Good Stuff podcast is to share stories of triumph, challenge, growth and change – in business and in life – and offer helpful insights and advice to empower you to live your best life, however that looks for you.

Thanks for listening and we hope you enjoy the conversation.

Listen to our first episode here and subscribe via iTunes to never miss future episodes.

You can also leave us a review on iTunes and drop us a line over on our Facebook or Instagram pages to share what you’d like to hear on the podcast.

Enjoy,

Christy, Katrina and Leonie

xxx

#spreadingthegoodstuff