Let’s Slow Down

Luis Fernando Llosa is a Peruvian-Ukrainian American writer, editor, speaker, investigative reporter, documentarian, youth sports consultant and full time father-coach.

His first book, Beyond Winning: Smart Parenting in a Toxic Sports Environment (Lyons Press), co-authored with Kim John Payne (Simplicity Parenting) and Scott B. Lancaster (former National Football League youth sports director), is a candid, practical guide to help parents navigate the fanatical, results-obsessed world of youth sports.

His second book, award winning Emotionally Resilient Tweens and Teens: Empowering Your Child to Navigate Bullying, Teasing and Social Exclusion, was co-written with Kim John Payne (Shambhala Press) and a third on youth sports is currently in development.

Youth sports has been a primary passion for Llosa, who has coached soccer for twenty-five years, and humbly acknowledges he knows little and has mucho to learn. He co-founded Whole Child Sports, an organization which aims to help develop a healthier, more creative youth sports experience for kids across America.

He lives with his talented, beautiful wife and five children in New York City.

Connect with Luis:

Today I talk with interior designer, Kristina Westerholm, host of the Keeping Up with the Homeses podcast. Kristina and I talk about what home means to us and how we can create homes that feel authentic and true to ourselves. Hint: decluttering helps uncover A LOT!

Connect with Kristina:

What represents your perfect day? Have you even allowed your self to think about this lately?

Carey Tambio has this figured out for herself, and offers ways to use her 4 pillars of wellness to support a lifestyle where we experience genuine joy and fulfillment each day. We talk about the importance of habits that serve us as a whole person - mind, body, and soul.

"When you change your own life and increase your wellbeing, you also impact the lives of those around you." - Carey Tambio

Connect with Carey:

Today I talk to Sophia Fountoukidis. Sophia is currently completing her masters in social work, after changing career paths and recovering from an eating disorder. She has made herself so much stronger as she has healed, and is sharing her life lessons to support the recovery of others now. During our conversation we talk about the differences between taking a vacation from work in London vs. LA and the overall benefits of taking time off to rejuvenate. Sophia reminds us, "the key is to learn how to do things daily that keep you well." She also shares suggestions on wellness activities she partakes in to avoid burnout such as yoga, meditation, and journaling. This helps to get the body into a parasympathetic state and function optimally. In addition we talk about the importance of checking in with yourself regularly, how there's good in everything, and the benefits of trying to be more flexible in life. Sophia referenced the book, The Body Keeps the Score by Bessel van der Kolk.

About Sophia

Sara Ann Kostelnik, founder of Jade Scott Design, talks with me today about how your home is just as essential to your well-being as is tending to your own mind and body. Just because we can't see energy, doesn't mean we should underestimate it's impact on us and our environments. Sara shares her insights as an interior designer and feng shui practitioner on how we can create little pockets of peace in our homes. Sara hosts The Living Elemental Podcast.

"Everything we walk past in our home is playing on some level unconsciously. " - Sara Kostelnik

"If you allow your home to rest and have a moment of peace, you're going to invite that in for yourself, as well." -Sara Kostelnik

Author Tisha Morris is referenced in this podcast, specifically her book, "Mind Body Home."

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Emmy nominated journalist Jennifer Rogers Markwell joins me today on the podcast to talk about financial responsibility and empowerment. She hosts a podcast and runs her own wealth management firm and she talks with me about how to take control of our finances and why it's important. We dive into the why and how to be mature about our money and make intentional decisions that support wealth and wellness.

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Author, youth sports advocate and sports program development coach Scott Lancaster joins me today on the podcast to talk about all things youth sports related. Scott spend 16 years at the NFL and US Soccer creating and directing national & grass root player and coaching development programs. He is the co-founder of Whole Child Sports, a solution based athletic & recreational play and sports company. Their mission is to raise awareness about the many problems in youth sports today and provide advice and solutions for parents and coaches. We discuss his book, Beyond Winning, throughout this episode.

Connect with Scott:

Simply + Fiercely blogger and former shopaholic, Jennifer, joins me on the podcast today to chat about enjoying the journey. Why and how to declutter to live with more intention rather than always reacting. Jennifer says, "Minimalism is the key to creating freedom in your life" and "Think about decluttering as a tool to take you closer to the life you want." Who do you want to be? Do the things you own project that?

Connect with Jennifer:

Kim John Payne is an award winning author who has been quietly and passionately working to help tens of thousands of people give voice to the feeling that something is not okay about the new normal of overwhelm that so many people are now experiencing. He offers do-able ways to realize the hopes and values we all have for ourselves, and build deep connections with our children that give families resiliency and simple joy. His book, Simplicity Parenting, is one of my favorites and has been a staple on my shelf for years.

Highlights of our conversation include:

The canoe metaphor - Let’s just paddle alongside our kids’ journey down the river. Let’s just come alongside them.

How rites of passage shape our children and the eldering energy that is held by a group around the child.

There has to be space in our family life for us to be elders.

“How do we give ourselves the space…so that when it gets rough, we’ve established a culture in the family of connection that will get us through.”

“We can’t change what comes at us in life, but we can change how/where we meet it.”

For every “S” Day (Stimulating) try to balance it out with a “C” Day (calming) - this balances out the sympathetic and parasympathetic nervous systems.

Having our kids on screens a lot is the antithesis to opening up their frontal lobe, because it keeps them in the lower functions of their brain. 

“It’s too much, too soon. Too sexy, too young. It’s just too much. But it’s become the new normal.”

By the time our elementary school students hit college, 70% of all jobs will be self-employed or project based.

Simplicity parenting is not of the past. It’s actually the future. Simplicity parenting is forward looking, since it supports creativity and self motivation - which is the world our kids are going into.

The average American child is exposed to between 7-8 hours of screen time/day.

Parents spend hundreds of dollars buying the device of our own demise as a family.

Some marketing companies refer to parents as “purchasing friction!”

We are raising a generation of kids who are going to be very susceptible to displacement activities, such as addiction.

“The place to find out more is here in your instincts. It’s in your heart, it’s in your gut. Do we have to cut our kids off from modern life? No. But when they come home, they get a balance. In giving our kids a balance, we actually prepare them to be successful in modern life…have the courage to trust your instincts.”

Question: At what age do you recommend it is appropriate for an iPhone?

KJP Answer: Whatever age you want their childhood to end. Whatever age you want to see your family values flooded and displaced.

Links:

Today's guest, Katherine Morua is an electrical engineer, turned social impact entrepreneur. She has spent the last two decades helping huge projects happen, from designing and implementing next-generation power systems for utilities, NASA and military applications, to moderating symposiums with Presidential appointees. She founded Morua Power and The Morua Power Foundation, whose mission is to build a just and equitable world, by connecting communities to power. She launched the Power A Nation initiative in support of social impact enterprises to help provide energy infrastructure, revenue generating opportunities and educational scholarships for communities world-wide. Katherine’s new podcast, Conscious Power, nurtures listeners, who are thinking about how to make quantum leaps into their purpose, by showing examples of how others have done it and inspiring them to take action to step out of the norm so they can live more joyfully, confidently and powerfully. She is passionate about coming together to create a massive shift in the world to amplify the message of love, unity and higher consciousness. In her spare time she loves spending time in nature, dancing and song-writing.

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Harlan is the organizing pastor of Interwoven Church in Flintridge, CA. He grew up in New Orleans, LA. Before he left Pasadena for Princeton Seminary he was the executive director of Harambee Ministries. Harlan loves going for bike rides on the beach with his family.

Highlights of the episode:

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Our guest today is Emily Geizer. Emily is an integrative health coach who works with busy women who describe themselves as exhausted and juggling too many balls. Her focus on women’s health isn’t measured by the number on the scale, but rather the radiance of your skin, the ease of your digestion, the resilience of your immune system, the harmony of your hormones, and vibrancy in your head and heart. She works with women 1:1, and just recently started a podcast on topics of alternative health and wellness called, you ‘da what?

Highlights of Our Convo:

Emily Geizer

Integrative Coach + Podcast Host

Let’s connect:

Today’s guest is the lovely Tina VanDenburg. Tina is a maker who finds her creative practices taking the form of podcasting, garment sewing, and teaching women to sew clothes they love so they feel beautiful, empowered, and connected.

But really, she's a woman who wishes all people knew how creative and capable they are and how they can live a vibrant life on their own terms.  Authentic and fully awake and filled with joy.  No matter what life throws at them.

Here are Some Highlights of our Conversation:

Guest Lianne McAughey has graciously created a special meditation for our Let's Slow Down listeners. You are in for a treat for the next 8 minutes! Prepare to unwind and relax with Lianne as she walks you through a guided mediation that you will want to turn to again and again. 

Lianne is offering 25% off her 21 day Meditation program. The discounted link is below:

Today’s guest is my dear friend Gina Roof. Gina is a Nutrition & Wellness Health Coach of Simply Balanced with Gina, fitness instructor & mom of 3. She was certified through the Institute for Integrative Nutrition and has been practicing as a health coach for the past 10 years guiding and inspiring others with a simple, holistic approach to a healthier lifestyle. After struggling for years with her own relationship with food and her health, Gina was inspired to redefine and unlearn much of what she believed to be true and reclaim balance and control in her life. She is passionate about helping others find peace and purpose with food and joy in preparing it and finding ways to improve energy naturally.

Episode Highlights:

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Interested in Connecting with Gina? Here are some links:

Welcome back to Let’s Slow Down! 

Episode 7 already, it’s hard to believe. I hope you’ve been enjoying the podcast so far and getting value out of the episodes. As I’m winding down the first month of the show I’d love your input. What have you liked the best? What topics do you want to hear about? 

Ever wish you could just be where your feet are? Be so present that you can truly experience what is going on that very moment?

Join me and my guest, Lianne McAughey of The Spiritual Shiftworker Podcast as we talk about how to live mindfully each and every day.

Quotes by Lianne McAughey:

“No one else on this earth is responsible for my happiness.”

“Be where your feet are.”

“Stop living on autopilot to see what you're missing.”

It is my absolute pleasure to host author Fiona Ferris on today’s episode! I am a huge fan of her books and was so excited to have an opportunity to talk with her.

We covered a lot during our discussion, here are some highlights:

-Using writing to calm a busy mind

-The impact our outside world has on our inside world

-Living intentionally in our home to create an environment that calms a busy mind

-Embracing a positive mindset and remembering we are creators of our own life

-Focusing on the bigger picture in the day to day

-If you don’t like something in your life, you can change it

-Ask yourself what you stand for and value, because knowing those answers offers clarity

-Make self development enjoyable

-Decluttering creates a peaceful environment

-Surround ourselves with the things we love

-Music can change your energy

-Schedule in time to rest

-Don’t leave YOU until the end

-Getting up early so you can move slowly and enjoy the peaceful morning hours

-Try embracing a European lifestyle to slow down and enjoy things like food & family more

Quotes by Fiona Ferris:

“I believe a positive mindset contributes to our wellbeing and that each of us has the brilliant opportunity to create our own incredible life.”

“What are the things you find beauty in? What are the things you enjoy and find value in?

Lean towards those.”

“Make life fun. Encourage and inspire yourself to live in a better way without being prescriptive.”

“Life is not meant to be a hard slog - we’re allowed to have fun along the way!”

Where to find Fiona Ferris:

This episode is about living an authentic life and making decisions based on what we need and want rather than what society dictates. Kristina Driscoll, host of the She's Brave Podcast, joins me for a conversation about:

-choosing the path less taken

-feeling overwhelmed when bombarded by social media

-how more isn’t always better

-finding clarity in decluttering

-asking for help

“We need space in order to allow things in our life, and the only way we get it is by slowing down.” -Kristina Driscoll

“As we get older, we get to this point where we feel guilty if we’re not constantly working.” -Annemarie Stolting

Today I am joined by my best friend of 30+ years, Ronnie Filippatos Fernandez. Ronnie is an elementary school teacher in NYC and mother to two toddlers. Ronnie graciously allowed me to practice interviewing her, and I loved our conversation so much I had to share. Topics discussed are:

-savoring moments with infants and toddlers

-seeking professional/family life balance

-sacrifices worth making

-professional pauses

-time management

-everything in moderation

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Host Annemarie Stolting explains her "why" behind starting the podcast "Let's Slow Down." Fed up with feeling too busy and overwhelmed by the many demands of everyday life, Annemarie set out to reclaim her time and energy and start living life on her own terms. Her hopes are to create a community that supports slower living and host meaningful discussions on the topic.

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*This interview was recorded in November 2022