Imagine unlocking a healthier, more vibrant life by simply adjusting the way you sit, stand, and breathe. Our guest today, Dr. Krista Burns shares her powerful journey from Olympic dreams cut short by a spinal injury to becoming a leading expert in posture correction. Through small but transformative adjustments to our posture, she shows how we can alleviate pain, sharpen our minds, and reclaim our confidence. Her story is a testament to the resilience of the human spirit and the profound impact of mindful movement in a world increasingly shaped by sedentary habits. It's time to sit tall, breathe deep, and live with intention—because even the smallest changes can ignite big shifts in your health and well-being.

Key Takeaways:

• Learn how to recognize and correct common posture issues, like tech neck, to feel more energized and reduce daily discomfort.

• Discover practical techniques like neck retractions and posture breaks that can be easily integrated into your routine for long-term benefits.

• Understand the connection between posture and mental clarity, and how simple adjustments can boost confidence and positivity.

• Gain insights into creating an ergonomic workspace to support better alignment and overall health.

• Explore the profound impact of movement and alignment on your nervous system, empowering you to take control of your well-being.

About the Guest:

Dr. Krista Burns is the founder of the American Posture Institute, author of the textbook The Posture Principles, and TEDx Speaker. Dr. Krista is a dual doctorate as a Doctor of Chiropractic and a Doctor of Health Administration, and she is a Functional Neurology Diplomate by the American Chiropractic Neurology Board. Dr. Krista is an instructor of clinical sciences for doctoral students at National University of Health Sciences and is an adjunct professor at Everglades University teaching public health to masters students.

She has been featured on media including ABC, CBS, NBC, Fox News Radio, and Global Woman Magazine, and prestigious stages including the World Congress of Neurology and Neurological Disorders and the World Congress of Falls and Postural Stability. She was recognized as a Top 100 Doctor by the Global Summits Institute and is the host of the International Posture Symposium.

https://americanpostureinstitute.com/

https://drkrista.kartra.com/page/the-7-day-posture-reset-register

Connect with Dr. Michelle and Bayleigh at:
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Amidst the fast pace of life, this episode dives into the transformative power of small yet profound actions. Guest Michael O’Brien shares his inspiring journey from a near-fatal cycling accident to becoming a beacon of resilience, mindfulness, and intentional living. His framework, GRACE—Gratitude, Reflection, Awareness, Community, and Energy—emphasizes the importance of reframing adversity, finding gratitude in the present, and using breath as a tool to navigate life's challenges. Highlighting the ripple effect of kindness and connection, Michael demonstrates how embracing moments of pause can lead to deeper self-awareness, better relationships, and a life aligned with purpose. With practical insights and heartfelt anecdotes, this conversation motivates listeners to slow down, breathe, and focus on what truly matters.

Key Takeaways

• How the GRACE framework serves as a practical tool for navigating challenges and fostering a mindset shift.

• The concept of "Pause, Breathe, Reflect" interrupts reactive behavior, allowing for thoughtful responses in moments of stress.

• How reframing traumatic experiences can shift the narrative from "happening to me" to "happening for me," fostering personal growth.

• Building a strong community or “peloton” of support for recovery and resilience.

• Utilizing breathing techniques, such as box breathing, as simple yet effective methods for grounding oneself in high-stress situations.

About the Guest:

Breathe in…Breathe out… It’s time to Pause, Breathe, and Reflect with Michael O’Brien.

Michael is like a reactive mind circuit breaker who helps leaders prevent a bad moment from turning into a bad day so they can perform at a higher level. He’s a survivor of a horrific near-death cycling accident called his Last Bad Day and years in the corporate executive suite, and in 2022, he used the power of mindfulness, grit, resilience and his peloton to ride his bike across America.

www.michaelobrienshift.com

Connect with Dr. Michelle and Bayleigh at:
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hello@smallchangesbigshifts.com

https://www.linkedin.com/company/smallchangesbigshifts

https://www.facebook.com/SmallChangesBigShifts

https://www.instagram.com/smallchangesbigshiftsco

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Life’s brevity is its greatest gift, reminding us to savor each moment and live with intention. Jodi Wellman, founder of 4000 Mondays, inspires us to embrace the finite nature of life as a tool for living boldly and purposefully. Drawing from her expertise as a positive psychology practitioner, Jodi shares how practicing gratitude, savoring everyday experiences, and creating meaningful routines can transform how we experience time. She challenges us to use the awareness of our limited Mondays not to stress but to prioritize joy, connection, and the things that truly matter.

Key Highlights:

1. Use "mortality math" to heighten your awareness of time and create urgency to pursue meaningful goals.

2. Shake up routines with novelty to add vibrancy and excitement to everyday life.

3. Gratitude letters are a powerful way to deepen relationships and enhance personal well-being.

4. Savoring the mundane—like enjoying a favorite drink or completing a simple chore—can provide surprising joy and fulfillment.

5. Boldness and intentionality are essential for living a life that feels complete and regret-free.

About the Guest:

Jodi Wellman is a speaker, author, and facilitator on living lives worth living. She founded Four Thousand Mondays to help people make the most of the time they are lucky to be above ground.

Jodi has a Master’s of Applied Positive Psychology from the University of Pennsylvania, where she is also an Assistant Instructor in the Master’s program and a facilitator in the Penn Resilience Program. She is an ICF Professional Certified Coach and a Certified Professional Co-Active Coach.

Jodi’s TEDx talk is called How Death Can Bring You Back to Life; with over 1.3 million views, it is the 14th most-watched TEDx talk released in 2022, out of 15,900!

Her book, "You Only Die Once: How to Make It to the End with No Regrets" was published in May 2024 by Voracious (Little, Brown & Company) in the US and Canada, and by John Murray One in the UK.

https://fourthousandmondays.com/
https://www.linkedin.com/in/fourthousandmondays/

https://www.instagram.com/fourthousandmondays/

Connect with Dr. Michelle and Bayleigh at:
https://smallchangesbigshifts.com

hello@smallchangesbigshifts.com

https://www.linkedin.com/company/smallchangesbigshifts

https://www.facebook.com/SmallChangesBigShifts

https://www.instagram.com/smallchangesbigshiftsco

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Get ready to dive into actionable strategies for transforming your health, focusing on the power of small changes in nutrition, mindset, and self-care.

Tess Masters, also known as the Blender Girl, shares practical strategies for enhancing well-being through plant-based living, mindful hydration, and incorporating nutrient-rich foods like greens, omega-3s, and vitamin D. Emphasizing the importance of mindset, she will encourage you to see self-care as an investment in vitality. Her approach is rooted in making health attainable through incremental improvements, reminding us that wellness is a journey of consistent, better choices over time.

About the Guest:

Tess Masters is an actor, presenter, health coach, cook, and author of The Blender Girl, The Blender Girl Smoothies, and The Perfect Blend, published by Penguin Random House. She is also the creator of The Decadent Detox® and Skinny60® health programs.

Health tips and recipes by Tess have been featured in the LA Times, Washington Post, InStyle, Prevention, Shape, Glamour, Real Simple, Yoga Journal, Yahoo Health, Hallmark Channel, The Today Show, and many others.

Tess’s magnetic personality, infectious enthusiasm, and down-to-earth approach have made her a go-to personality for people of all dietary stripes who share her conviction that healthy living can be easy and fun. Get delicious recipes at TheBlenderGirl.com.

Connect With Tess:

Website: https://tessmasters.com/

Podcast Website: https://ithastobeme.com/ 

Facebook: https://www.facebook.com/theblendergirl/

Instagram: https://www.instagram.com/theblendergirl/

Twitter: https://twitter.com/theblendergirl

YouTube: https://www.youtube.com/user/theblendergirl

LinkedIn: https://www.linkedin.com/in/tessmasters/

Connect with Dr. Michelle and Bayleigh at:
https://smallchangesbigshifts.com

hello@smallchangesbigshifts.com

https://www.linkedin.com/company/smallchangesbigshifts

https://www.facebook.com/SmallChangesBigShifts

https://www.instagram.com/smallchangesbigshiftsco

Thanks for listening!
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In our milestone 500th episode, we’re celebrating by exploring the power of “Freeing Your Space”—both physically, mentally, and emotionally. This episode also marks the beginning of our special 7-part series, Getting Back to the Basics: Your Body Knows Best. Throughout this series, we’ll dive into essential wellness principles to help you reconnect with your body, mind, and spirit. Joined by Crystal Jenkins, a leader in emotional healing and personal growth, we discuss how decluttering all areas of our lives can bring clarity and peace, especially as we head into the holiday season. Drawing from my book, Wellness on a Shoestring, I share practical, foundational habits that set the stage for personal transformation. Crystal offers powerful insights on releasing emotional baggage, making space for more fulfilling relationships and a deeper connection with ourselves. With small, intentional changes—whether in our physical space, relationships, or inner thoughts—we can free ourselves to experience life more mindfully. Let's celebrate this incredible 500-episode journey together by focusing on these small shifts that, over time, create profound transformation.

Thank you for being a part of this journey with us, and here’s to 500 more episodes of growth and connection!

About the Guest:
Crystal Jenkins, is a prominent figure in the field of personal and professional development, particularly known for her work with the Hoffman Institute. The Hoffman Institute is renowned for its unique approach to emotional healing and personal growth through a transformative process that integrates psychological and spiritual principles.

Through her work at the Hoffman Institute, Crystal has impacted countless lives, enabling individuals to cultivate healthier relationships and a more fulfilling life. Her dedication to her craft continues to inspire those around her, solidifying her legacy in the field of emotional well-being and personal growth.

Connect with Dr. Michelle and Bayleigh at:
https://smallchangesbigshifts.com

hello@smallchangesbigshifts.com

https://www.linkedin.com/company/smallchangesbigshifts

https://www.facebook.com/SmallChangesBigShifts

https://www.instagram.com/smallchangesbigshiftsco

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Imagine a world where every small act of kindness ripples into something powerful—where turning off a faucet or holding the door open becomes part of a larger, meaningful shift. That’s exactly what Alan Stein Jr., a renowned coach and speaker, believes in. With a rich background in basketball coaching and now speaking to corporate audiences, Alan shares the powerful idea that "success is in the basics." He highlights that high achievers in both sports and life share three core traits: they master fundamentals, blend humility with confidence, and stay committed to the process. These principles aren’t just for athletes; they’re for anyone aiming to make a difference, one small, intentional action at a time. Let's be intentional, light each other’s candles, and build connections that truly matter.

About the Alan Stein Jr.:

Keynote speaker and author Alan Stein, Jr. has helped hundreds of businesses achieve more. More impactful leadership. More sales revenue. More team cohesion. More loyal customers. He pushes them to achieve more by executing the basics consistently.

A former acclaimed basketball performance coach, Alan spent 15 years working with the highest-performing athletes on the planet (including NBA superstars Kevin Durant, Stephen Curry, and Kobe Bryant). He now transfers that knowledge from stage to teach proven strategies that improve individual and organizational performance. He offers practical, actionable approaches to develop a winning mindset, championship habits, and unparalleled focus.

Connect with Dr. Michelle and Bayleigh at:
https://smallchangesbigshifts.com

hello@smallchangesbigshifts.com

https://www.linkedin.com/company/smallchangesbigshifts

https://www.facebook.com/SmallChangesBigShifts

https://www.instagram.com/smallchangesbigshiftsco

Thanks for listening!
Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page.

Do you have some feedback or questions about this episode? Leave a comment in the section below!

Subscribe to the podcast
If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can also subscribe in your favorite podcast app.

Leave us an Apple Podcasts review
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In today’s episode, Erica Rooney takes us on a journey of personal empowerment, diving into the pressures women face in balancing career, family, and self-worth. She reveals how redefining "having it all" can open doors to true fulfillment, not by meeting external expectations but by embracing self-compassion and breaking free from limiting beliefs, or "sticky floors." Her advice? Start with small acts of courage “one brave bite” at a time to build resilience and confidence. Aligned with the ongoing kindness campaign, Erica encourages us to prioritize self-kindness as part of the journey, reminding us that every small act of compassion, whether toward ourselves, others, or even our pets, can create a powerful ripple effect that inspires change.

About the Guest:

Erica Rooney is a dynamic powerhouse in the world of leadership and gender equality, known for her passion for breaking down barriers and inspiring others to embrace infinite possibilities. With over 15 years as an executive and a fierce advocate for women in the workplace, Erica is celebrated for her unique approach to dismantling limiting beliefs—what she calls “sticky floors”—while challenging glass ceilings that hold people back. She’s spoken on stages across industries, from top tech companies to global forums, delivering high-energy keynotes that leave audiences ready to step into their full potential. Her insights are sought after by companies around the world, where she leads transformative workshops on equality, leadership, and creating cultures that empower all. Erica’s work goes beyond the stage; she is the bestselling author of Glass Ceilings and Sticky Floors, a book that’s inspired thousands to rewrite their narratives and take actionable steps toward their best lives. As a speaker, author, and coach, Erica is on a mission to bring out the best in every individual and organization she partners with, making the path to success clear, achievable, and—above all—infinite.

www.EricaAndersonrooney.com

IG: https://www.instagram.com/ericaandersonrooney/?hl=en

LINKEDIN: https://www.linkedin.com/in/ericarooney/

BOOK-AMAZON: https://amzn.to/3U7UFbL

YOUTUBE: https://www.youtube.com/@EricaAndersonRooney

Connect with Dr. Michelle and Bayleigh at:
https://smallchangesbigshifts.com

hello@smallchangesbigshifts.com

https://www.linkedin.com/company/smallchangesbigshifts

https://www.facebook.com/SmallChangesBigShifts

https://www.instagram.com/smallchangesbigshiftsco

Thanks for listening!
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