Podcasts

Throwing Wrenches Mending Fences

Hello everyone and welcome to the Throwing Wrenches and Mending Fences Podcast, where we have crop tour conversations about life, farming, family and balance it all. I am your host, Sarah Zastrow, Creator of Cultivate Balance, the Workshop for Less Stress, and the Network for Mental Wellness in Agriculture. Farming and ranching is stressful, chaotic and wrenches get thrown into your plan nearly every day, but there are a few things that make life in agriculture less stressful and more fun. I am here to talk about it. I grew up on a farm so thought I had this farm wife thing down, until about 4 days into our marriage. Fortunately, I was surrounded by amazing people that helped me learn and grow. Now, I am a farmer, farm stress coach, and certified exercise physiologist. I have a passion for farm stress management, rural resilience and mental health and finding balance and peace in your day-to-day farm life. Whether you are a 4th generation farmer, you just married into the family or work in the industry, all are welcome here. We are all in this together so pull up a chair and let’s dig into the show. If you are on social media, join the community @throwingwrenchesmendingfences on Facebook, Instagram and TikTok.

Latest Episode

#71 How to Live Life on Purpose with Emily Reuschel

Emily Reuschel is a keynote speaker, coach, and farm mom and wife. She teaches rural women how to get intentional, live into their passions and live life on purpose. Her personal growth journey has changed and evolved in different seasons of life. Emily and I have so much in common. Personal growth and development have changed as jobs, roles, life stages, etc evolve and finding a way to live intentionally, be grateful, and be in touch with emotions makes the difference between drowning in the chaos of life and thriving with purpose. What is personal development? How do farm/ranch/rural women do personal development? How to feel more content What does balance mean? What does peace and contentment feel like? Download the Farm Stress Bundle here: https://www.throwingwrenchesmendingfences.com/ If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Emily Reuschel Website: https://emilyreuschel.com/ Podcast- Gather in Growth: https://open.spotify.com/show/4kQ6k3C6YmKp6EY58URPH6 Facebook: https://www.facebook.com/emilyreuschel Instagram: https://www.instagram.com/emilyreuschel/ Tiktok: https://www.tiktok.com/@emilyreuschel

September 16 • 1h 1m 54s

Episodes

#71 How to Live Life on Purpose with Emily Reuschel

September 16 • 1h 1m 54s

#70 7 Ways to Make Fair Week Easier with my MOM, Peggy Ivan

Fair week was the first time I realized what anxiety really felt like in my body. Fortunately, I have an amazing mom who recognized it and helped me to do some deep breathing and bring some perspective to my pre-fair worry. Except that is really an understatement because I was like a bridezilla on steroids, I was a fairzilla for two weeks leading up to the fair. This episode is all about the things that helped to make our fair week go smoother. I consulted with my mom on this episode because she was the mastermind behind the planning that went into 4-H and the preparing for the fair. 1. Have a DIY deadline-Anything that doesn’t need to be done last minute should be done a week before the fair. 2. Have a list for things that need to be done last minute i.e. Baking projects, cakes, washing animals, etc. 3. Pack your camper and do your shopping ahead of time, if you do crafts and things then packing that stuff into the camper saves space in your primary vehicle 4. Remember that this is about kids learning skills not about winning, one of the most important skills they will learn to how to keep calm when they are under pressure. 5. Have a plan for food and have plenty of east snacks available. 6. Have a few ways to lower anxiety available for when the tears inevitably come. For kids a few options can be taking a few deep breathes, taking a walk, dance party, writing a letter to their current self from 5 years into the future. 7. Keep a flexible routine, this helps to avoid getting hangry, overtired, and exhausted. 8. Unpack as soon as you get home If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

August 5 • 29m 46s

#69 Keep Your Cool with Misinformed People with Paige Dulaney

Paige Dulaney and her family farm and ranch in Colorado. She is a mom of three and a busy social media advocate (aka agricultural agvocate). She does a fantastic job and digging into research and facts about our food system, supply chain and agriculture in general. She always keeps her cool and bring the best information to the table. We also talk about some sanity saving moms hacks and start off the episode with our biggest fear, losing keys in Walmart. We talk about how things might suck for the first few years, but if you can adjust your expectations when trying new things on your farm or ranch, it makes it easier to stay calm and avoid feeling so defeated. Topics Covered: Mindset shifts when you try something new How to choose what to focus on and how to let go of the rest Seven sanity saving mom hacks How to have patience with people who don’t understand food If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Paige Dulaney Tiktok: https://www.tiktok.com/@paigedulaney Instagram: https://www.instagram.com/paige.dulaney_/

July 14 • 32m 47s

#68 Mom’s Are Different Too with Mary Pat Sass and the Grounded Journals

Mary Pat Sass loves cheese, farming, and journaling. She is a farm wife, entrepreneur and social media influencer. Her what to make for supper video’s, mom content and farm lifestyle piece have gone viral because people love her down to earth, funny and real style. Mary Pat Sass’ Grounded Journals are the perfect prompts to remember the good times, collect memories and share photo’s. She created them because she wishes she would have written more down about family, things they have tried on their farm and simple moments with her kids. So, she created these gorgeous journals to help us all do just that. Collect memories, photos and share stories with our future selves and loved ones. Check out the Grounded Journals here: https://www.groundedjournals.co/ If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Mary Pat Sass Facebook: https://www.facebook.com/marypatsass Instagram: https://www.instagram.com/marypat.sass/ Tiktok: https://www.tiktok.com/@marypat.sass Website: https://www.marypatsass.com/

June 16 • 41m 8s

#67 5 Paradigm Shifts I Learned in Therapy

5 Paradigm Shifts I Learned in Therapy 1. Set boundaries early and often, say no, and protect your time, space and family 2. You cannot change other people, changing the way you react to situations in your life is more valuable anyway 3. The story you tell yourself is the only thing that matters, the “truth” is subjective 4. Sometimes you just have to talk things out 5. When your childhood, your adult family dynamics, your financial security and the stability of your families future are all intertwined, it’s more difficult. Just acknowledging that fact, and recognizing when things get messy If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

June 2 • 17m 27s

#66 Feeling Lonely- Mindset Shifts, Grace & What to Actually do with Ashley Brazo

Ashley Brazo is in Commercial Real-estate by day and by night she is a mom and farm wife. I met Ashley a few months ago and we talked for a good hour about the challenges of raising kids when your husband is in the field. We hit it off right away. I asked her to come onto the podcast to talk about how to work through feeling lonely and sorry for yourself when the guys are busy. Topics covered: What to do when you feel lonely What mindset shifts helped How to make a hobbies, Netflix show’s list What to do when you get invited somewhere and your husband can’t go What to do when you feel sorry for yourself for always being alone The importance of getting out and doing fun things even if it’s just you and the kids If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

May 19 • 39m 23s

#65 May is Mental Health Month-Let’s All Do One Thing

Did you know that May is Mental Health Month? The American Farm Bureau Federation has a campaign going called Small Gestures, Big Impact. Week one: Send a text Week two: Give a card Week Three: Take a ride Week four: Deliver a treat Week five: Make a call Farm State of Mind: https://www.fb.org/initiative/farm-state-of-mind National Farmer Mental Health Alliance: https://nfmha.ca/ 6 Things to Improve your Mental Health according to Headspace (not a sponsor) 1. Relax and reduce stress. 2. Find ways to learn and be creative. 3. Spend time in nature. 4. Connect with others. 5. Look after your physical health. 6. Try to get enough sleep. If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

May 10 • 14m 39s

#64 5 Daily Practices to Survive Spring Planting Chaos

On our farm, it feels like spring planting is getting started late. In reality we are not THAT late, nonetheless, I am anxious about it. We have something scheduled every weekend in May, this means I will have to leave the farm and do the activity. This gives me farmer guilt, it’s similar to “Mom-guilt” where you feel like you can’t be away from your kids or else you are an anxious mess, while simultaneously knowing that you are your best self when you get away. This boils down to a whole lot of anxiety on my part. If we could get a good inch of rain every Friday night in May, everything would work out perfectly! Since I don’t live in lala land the following list are 5 things I am committing to doing every day so that I can manage my anxiety, my house and the springtime chaos without losing my mind. 5 Daily Practices to Survive Spring Planting Chaos 1. Do one load of laundry and one load of dishes every day 2. Take a mindful minute and remember why I love farming 3. De-escalate a trigger-For me this is that I have to have at least one clean countertop in my kitchen. Another trigger for me is when I don’t get my “must do list” done so for me de-escalating a trigger looks like doing the most important things first. 4. Have a mantra for when things don’t go as planned. If it’s a change in my plans for the day, I say something like “I am flexible, I can adapt and change” if it’s a breakdown or problem I say something like “Ope there it is, good thing we are prepared” 5. Improve your communication -group texts, morning meetings, etc. Here are a few episodes that may help if you want to dig deeper into this. Episodes #22 is about field meal hacks # 7 is about how to ask for help # 59 is 13 ways to Cope with Stress and Lower the Stress Response Download the Farm Stress Bundle here: https://www.throwingwrenchesmendingfences.com/ If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

April 29 • 33m 27s

#63 ChopLocal-Online Direct to Consumer Meat Sales Made Easy

#63 ChopLocal-Online Direct to Consumer Meat Sales Made Easy Katie Olthoff is co-founder of ChopLocal which is an online farmers market platform where farmers can sell their meat products direct to consumer. They created this online platform during the pandemic to help farmers and consumers who wanted to buy local meat connect. They remove the marketing and technological barriers by making the online portion of sales easy. Katie is a entrepreneur, Turkey Farmer, Author, and so much more. We talk about motherhood on the farm, how farmers can easily keep their cool when talking to the public, and how you don’t have to be a niche farmer to sell your meat products. Topics Covered: How to sell Direct to consumer online How to handle shipping frozen meat How to create a marketing plan for online meat sales How can farmers sell products online How farmers can use ChopLocal to help them with technology and website issues How using ChopLocal reduces stress Download the Farm Stress Bundle here: https://www.throwingwrenchesmendingfences.com/ If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with ChopLocal Sell with ChopLocal and Learn More: https://sell.choplocal.com/ Website: https://choplocal.com/ Facebook: https://www.facebook.com/choplocalmeat Instagram: https://www.instagram.com/choplocal/

March 31 • 38m 47s

#62 How Gratitude Changed My Mom Guilt and 5 Easy Gratitude Habits

#62 How Gratitude Changed My Mom Guilt and 5 Easy Gratitude Habits This past week, we went to the American Farm Bureau Fusion Conference in Jacksonville Florida. It was so nice to get away but I felt more Mom guilt than normal. This combined with the huge chore of packing for a cross county trip with a baby, sort of plagued the whole vacation and it got me thinking about how we can change mom guilt? While I am not sure we can ever totally get rid of it, I know that gratitude has changed mine is a big way. Adrienne DeSutter said, “Say Yes to help and no to everything else”. So I have begun saying Yes to help, without even thinking about it. It was just an automatic Yes please. Yes please take the baby, yes please prepare a plate for me, yes please get me a drink, yes please to, “do you need anything from the store”. People genuinely want to help others, LET THEM. Then instead of feeling guilty for accepting help, thank them and move on. When we use gratitude, it switches off our fight or flight response in our brain and helps to re-route blood from the survival mode part of our brain, to our “thrive” portion. Part of this is called our frontal lobe where we process information, emotions and logic. But a daily gratitude practice isn’t for everyone so here are 5 easy ways to express gratitude 1. Instead of saying what’s up ask, what’s good? 2. Ask for everyone’s “highs and lows” at the dinner table or in the car 3. Take 5 Exercise 4. Trade “I’m sorry” for “thank you” 5. Journal-write it out or talk it out Sources: https://halo.com/10-amazing-statistics-to-celebrate-national-gratitude-month/#:~:text=In%20a%20study%20of%20800,well%2Dbeing%20by%2010%25 Download the Farm Stress Bundle here: https://www.throwingwrenchesmendingfences.com/ If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e

March 11 • 19m 12s

#61 Contentment on the Homefront and Actual Seatbelt Wearers with Jordan Waas

#61 Contentment on the Homefront and Actual Seatbelt Wearers with Jordan Waas Jordan Waas is a farmer in the Laurel highlands of Pennsylvania. They farm row crops in the hills and mountains and raise cattle where it gets too steep. She has four kids, a herd of registered red angus cattle and loves to make soap. We talk about how important it is to be comfortable at home and be able to actually relax. How God helps us to be more content and happy. He helps us to get through the hard times and move forward during loss and heartache. She teaches me all about raising Cattle and how EPD’s (Expected Progeny Differences) are helping farmers strategize to build the heard they want. I also ask probably the worst question you can ask, “Do you actually wear your seatbelt [In the tractor]”? Topics Covered: How to be more comfortable at home How to be more content How to cope with a hard calving season after lots of loss How to manage kids and farming How to actually relax on vacation Download the Farm Stress Bundle here: https://www.throwingwrenchesmendingfences.com/ If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Jordan Waas Facebook: https://www.facebook.com/profile.php?id=100057313035107

February 17 • 1h 4m 22s

#60 What is Stress, The Lesson All College Freshman Get Day One

#60 What is Stress, The Lesson All College Freshman Get Day One Stress is a reaction that our body produces when we think we cannot meet the demands based on the amount of resources we have available. Those resources are things like time, money, man power, sunlight or nice weather, tools, knowledge, etc. In caveman times stress was a good thing it helped people to fight, run, outsmart the predator. Those stress responses were meant to help people to survive. Those who had the stress responses passed them onto the next generation. Stress is a good thing, it helps us to get more done, act without thinking, run, fight, push, argue, etc. In the short-term it helps us to tackle the task at hand, in the long-term it can harm our mental health, our relationships and ultimately our overall wellness. This also can make us angry, anxious and chronically stressed out. The seven dimensions of wellness are physical, psychological, intellectual, financial, social, spiritual and environmental. 13 Ideas to Cope with Farm Stress 1 Morning routine 2 Gratitude practice 3 Create a helpful Mantra, something to remind yourself “this is what it’s all about” 4 Use music as a tool 5 Mindful Minute 6 Get a hobby 7 Get creative 8 Spend time with friends 9 Do a date night 10 Exercise 11 Explore 12 Journal 13 Podcasts as a way to get your mind off of things Download the Farm Stress Bundle here: https://www.throwingwrenchesmendingfences.com/ If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

January 27 • 17m 34s

#59 13 Ways to Cope with Farm Stress

#59 13 Ways to Cope with Farm Stress Now is the time to put together good stress relief habits. We tend to put things off. We say things like, after harvest, after Christmas, after taxes, after planting, after spraying, after hay is off, and then harvest rolls around again. Whether you are listening to this episode when it first comes out or anytime throughout the year, right now is a great time to put together some habits that will help you to manage stress. This episode is full of easy to implement ideas that will help to manage your stress. Some of them will help you face it head on and some will help you to get away from it for a bit. 13 Ideas to Cope with Farm Stress 1 Morning routine 2 Gratitude practice 3 Create a helpful Mantra, something to remind yourself “this is what it’s all about” 4 Use music as a tool 5 Mindful Minute 6 Get a hobby 7 Get creative 8 Spend time with friends 9 Do a date night 10 Exercise 11 Explore 12 Journal 13 Podcasts as a way to get your mind off of things Download the Farm Stress Bundle here: https://www.throwingwrenchesmendingfences.com/ If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

January 20 • 28m 8s

#58 I Was Burnt Out -Here’s Three Things That Helped

#58 I was Burnt out-Here’s Three Things That Helps Burn out is something millions of people face every year. It can cause anxiety and depression and unfortunately it doesn’t just go away. I was burnt out, as you could probably tell from my last episode and here are three things that helped. Take a break from as many things as possible Re-evaluate what you are doing. Needs, Wants, Obligations and say no to something Let go of the guilt and shame associated with it Brene Brown is one of my favorite authors. Her work changed the way I thought about my past, my emotions, my relationships and the way I think about myself. She speaks about guilt and shame and for me, the two overlapped until I heard her quote, “Guilt is, I did something bad, shame is, I am bad”. Just because we are burnt out, overwhelmed, depressed or whatever, doesn’t mean we can’t move forward. You owe it to yourself to move past the burnout. Rebekah Lyon’s book Rhythms of Renewal: Trading Stress and Anxiety for a Life of Peace and Purpose talks about inputs and outputs. Inputs are rest and restore while the output rhythms are connect and create. Download the Farm Stress Bundle here: https://www.throwingwrenchesmendingfences.com/ If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

January 13 • 11m 29s

#57 Survival Mode-You Have Permission to do These 5 Things

#57 Survival Mode-You Have Permission to do These 5 Things I am on survival mode right now. If I am lucky my daughter will sleep for one two hour stretch per night, other than that, she is up every 15-60minutes. It’s funny what your brain does to you during these hours of sleep deprivation. The tik tok audio that says make the plan, execute the plan, expect the plan to go off the rails, throw away the plan, cry, sums things up perfectly. Here are a few things I gave myself permission to do. Ask for help-do it early, do it often Overcommunicate Give yourself a pass, give yourself 10 passes, lower your standards Stop to take the picture Eat the cake-stop to enjoy the simple moments of joy; they are all around you just have to slow down enough to enjoy them. Download the Farm Stress Bundle here: https://www.throwingwrenchesmendingfences.com/ If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

October 29 • 16m 38s

#56 New Vulnerability and Same Old Anxiety with Tales From a Rookie Farm Wife

#56 New Vulnerability and Same Old Anxiety with Tales From a Rookie Farm Wife Abbie Raudabaugh is a farmer, mom and blogger at Tales from a Rookie Farm Wife. She writes about her experiences with vulnerability, humor and a want to encourage others. Today, we talk about the importance of good communication, being honest and upfront with your needs and expectations and how to laugh at yourself along the way. Topics Covered: How being new is hard How to be more vulnerable in your marriage How to be more clear with your communication How to manage expectations and needs How to manage anxiety on the farm How to communicate better in the midst of anxiety Download the Farm Stress Bundle here: https://www.throwingwrenchesmendingfences.com/ If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Abbie Raudabaugh Website: https://www.rookiefarmwife.com/ Facebook: https://www.facebook.com/rookiefarmwife Instagram: https://www.instagram.com/rookiefarmwife/

October 21 • 34m

# 55 5 Ways to Gain Perspective This Fall Harvest Season

# 55 5 Ways to Gain Perspective This Fall Harvest Season Fall harvest is extremely stressful. Whether you are the one operating the combine, cooking meals or anything in between there are hills and valleys to climb. We also tend to get lost in the weeds because there is no much to the day-to-day grind. In this weeks’ episode, we talk about how to gain perspective and simultaneously remember that “this is what it’s all about”, and it will drag on and fly by all at the same time. Harvest is like a time warp, but here’s how to zoom out and keep perspective. Gaining perspective helps us to re-frame and lower our stress level because it helps us to separate the emotion from the facts. We get stressed when we feel like we cannot meet the demands based on the resources we have. Those resources can be time, money, manpower, knowledge, weather condition, energy, etc. When we can take a step back and look at the task at hand and use the following ways to gain perspective then we can lower the stress hormones in our body. 5 Ways to keep perspective this fall harvest season Divide short term from long term stress Keep a countdown Remember this is what it’s all about-mantra Journal-write a letter to yourself from the future Connect with others off of the farm -social media, rain days, phone calls, going up to another truck when you are waiting in line at the elevator, etc. Download the Farm Stress Bundle here: https://www.throwingwrenchesmendingfences.com/ If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

September 30 • 23m 13s

#54 National Farm Safety Week Checklist and Discussion

#54 National Farm Safety Week Checklist and Discussion Last week I was teaching a group of farm kits and Ag Tech Students First Aid and CPR. We got into some great discussions about emergency situations and scenarios. This combined with the fact that this is National Farm Safety week (shouldn’t every week be National Farm Safety Week?) inspired me to put together both a checklist for this upcoming fall harvest and a few discussion points regarding farm safety both on and off the roadways. Most common on farm accidents Rollover or other vehicle accidents Fire Trauma Falls Mental health emergency Download the checklist here: https://www.throwingwrenchesmendingfences.com/ If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

September 23 • 38m 34s

#53 A is for Amanda, B is for Beef, C is for Children’s Books with Amanda Radke

#53 A is for Amanda, B is for Beef, C is for Children’s Books with Amanda Radke Amanda Radke is a children’s book author, beef producer, foster parent and multi-pationate entrepreneur. Her publishing company works with different ag organizations to help tell their story. From beef to peanuts she likes to tell the story of the farmer to help children understand their food comes from. She also travels the country to speak to different groups to help promote and advocate for agriculture. The Radke Report is a weekly blog post where she posts about issues in agriculture, politics, and consumer conversations. Topics Covered: Why are agriculture accurate children’s books are so important How to talk to different groups about agriculture How to get ideas about writing children’s books How to use agriculture in a positive way How ag producers come together against vegan rights activists How being on the farm or ranch is healing Why we became foster parents and how that led to adoption If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Amanda Radke Facebook https://www.facebook.com/SpeakerAmandaRadke Instagram https://www.instagram.com/amandaradke/ Website https://amandaradke.com/

September 16 • 42m 9s

#52 Prepare, Power Hour and Persevere Through Season Change

#52 Prepare, Power Hour and Persevere Through Season Change Going back to work was a shitshow. I had 17 Weeks off. It was glorious. However, going back was rough to say the least. I didn’t have the right tools, the right keys, the right classrooms and no matter what I did each day it became more and more evident that I was losing my marbles. Stack that on top of the 4 month sleep regression, waking up every 2 hours and sending my kid to daycare for the first time. . . .all I have to say is season change is hard. Whether you are canning a million things a day, going back to work or school or heading into fall harvest transitioning from one routine to the next is tough. This includes both actual seasons of the year and season of life. In this week’s episode we talk about the 3 P’s of Season Change and how they can help ease these transitions. Prepare-meal prep, look ahead, paying bills ahead, buy in bulk, stock up the freezer, etc. Power Hour -These are all the things you have been putting off, make the phone calls, clean the weird nook and cranny, run the errands, etc. Do the things you have been putting off. Persevere- Find new routines, lean into a busier time, journal out your frustrations and struggles and make sure to give yourself grace every step of the way If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

September 9 • 22m 1s

#51 Bacon Seeds, Imposter Syndrome and Political Advocacy

#51 Bacon Seeds, Imposter Syndrome and Political Advocacy David Hafner is a farmer, advocate and activist for farmers. On social media he is the Farmer Advocate. He shares farmers stories with the public and with elected officials to make sure that agriculture remains a priority both during the election and afterward when the big decisions are being made. We talk about mental health, the importance of drawing boundaries to make sure you have quality time with your kids and how to stop feeling like you aren’t good enough. Everyone has a place in agriculture and everyone has a story to tell. Topics Discussed: What is imposter syndrome? How to overcome imposter syndrome? How to make family a priority when you are busy? How to advocate and talk to elected officials? How to meet with politicians? How to get more comfortable with reporters and the media? If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with David Hafner the Farmer Advocate Facebook: https://www.facebook.com/farmeradvocate Instagram: https://www.instagram.com/farmer_advocate/ Tiktok: https://www.tiktok.com/@farmer_advocate Website: https://www.farmeradvocate.com/

September 2 • 38m 33s

#50 The Salty Six Pack-The Blame Game to Re-Frame Being Angry

#50 The Salty Six Pack-The Blame Game to Re-Frame Being Angry We have all been angry before. Sometimes we are angry about one thing, or at another person and sometimes it’s just the straw that broke the camels back. The question is, how do you stop being angry? How do you break free of the negative thinking? How do you reframe the story that you are telling yourself? The fact is, we rarely know the entire story. We rarely have all of the facts. And We never know what truly motivates ourselves and others. When we have holes in the story, our brain is designed to fill in those holes to paint a picture. This is a great thing; it helps us draw conclusions when making big decisions. It helps us to remember things, tell stories and even relate to others. Unfortunately, it also means that when something happens that we don’t like, our brain fills in the holes. When someone makes a decision that affects you, your brain fills in the holes so you can understand the whole picture. When a mistake is made and you are trying to understand what happened, your brain fills in the holes and lastly when someone makes you angry, you guessed it. . . your brain fills in the holes. The thing is, these holes are often not accurate because you are coming at it from a place of anger, judgement and resentment. This is compounded when you live and work with the same people all of the time. So how do we break out of this cycle of anger, resentment, and repeating the same half accurate story? Six Pack Exercise: Step 1. Imagine you picked up a pack of beers and each beer is different. It’s like a tester pack from those fancy brewery’s. When you are thinking about what happened and why you are angry, disappointed, hurt etc. the first conclusion you jump to is one of those beers. Step 2. Make up 5 other stories that correspond to each beer. Think about an outrageous situation, something totally out of the whelm of possibilities Create a story that blames another person Create a story that blames God What is another logical story but probably not reality Give the other person the benefit of the doubt, if they were doing what they thought was best, what would the story be? Step 3. Which one most likely actually happened? Sources: https://www.youtube.com/watch?v=nsOKrCVs6WM&t If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

August 25 • 27m 22s

#49 Succession Plans, Finances and How to Leave a Legacy with Heather Venenga

#49 Succession Plans, Finances and How to Leave a Legacy with Heather Venenga Heather Venenga is launching a book. . . .tomorrow!!!! If you are listening to this when it first comes out (Aug 17th, 2022)! She is a financial planner and farm wife who works with farmers, lawyers and CPA’s on a “Dream Team” to help farm families and decision makers create a plan to pass the farm onto the next generation. Farm Succession Planning is a huge puzzle, but it isn’t a mystery and you shouldn’t do it alone. Heather’s new Book: “Protect Your Pack and Your Den: Persevering Through Generational Farm Planning” walks readers through who you need on your team and what steps to take in order to pass the farm onto the next generation. Order Heather's Book Here: https://www.heathervenenga.net/books Topics Covered: Farm Succession Planning Estate Planning Financial Planning Fair vs Equal If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Heather Venenga Communication starter guide Heather Venenga https://www.heathervenenga.net/subscribe Website: https://www.heathervenenga.net/ Facebook: https://www.facebook.com/groups/962121324515507

August 16 • 39m 18s

#48 I'm Back! Mom Stuff, Minivans and My Kid Will Never- Fails

#48 I'm Back! Mom Stuff, Minivans and My Kid Will Never- Fails I am back from Maternity Leave! This week our great friend Rita Herford interviews me! We talk about my birth story, how my birth plan was a joke and how we used to say “my kid will never” then upon having children immediately changed our minds. Topics Covered: What common phrases are mom’s tired of hearing How motherhood is different than expected Pacifiers & baby boundaries Minivans vs. SUV’s My Breast Friend Link: https://www.amazon.com/My-Brest-Friend-Nursing-Comfortable/dp/B00PC3K7OE/ref=sr_1_1?keywords=my+breast+friend&qid=1660684589&sr=8-1 If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Rita Herford Facebook: https://www.facebook.com/GentnerBischerFarms/ Instagram: https://www.instagram.com/grocery_store_farmer Twitter: https://www.twitter.com/grocery_store_farmer

August 12 • 58m 42s

#47 10 Tips to Make Pregnancy Easier & My Maternity Leave Update

#47 10 Tips to Make Pregnancy Easier & My Maternity Leave Update I am currently 37 weeks pregnant and so this will likely by my last episode before maternity leave. I plan on taking a summer break and coming back to podcasting in August with a new season featuring stories of our older farmer friends. Stay tuned! I would like to start out by saying that I have had an uncomplicated pregnancy and these are the things that have helped me. Every person is different and you should always consult your doctor. 10 Tips to Make Pregnancy on the Farm Easier Process the changes your body is making-journal Listen to your body-I should have stopped lifting before I did Bond with other mama’s-study up on what is going to happen Rest when you need to Don’t be afraid to outsource help Practical tips Get a Belly band Snack back-pack Stretch every night Feet up the wall exercise Take a bath before bed We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

April 14 • 31m 18s

#46 Building Confidence in Agriculture, Hunting & Life with the Midwest Huntress Sara Ruda

#46 Building Confidence in Agriculture, Hunting & Life with the Midwest Huntress Sara Ruda Sara Ruda is a rancher, confidence coach, author and all around bad-ass. She teaches women to build their confidence after trauma by getting in touch with nature, slowing down and learning new skills by getting lost in nature. She is an international best-selling author and sought-after speaker. Sara’s best-selling books tell her story of overcoming trauma, healing, friendship and life’s journey. Her mission is helping women to find hope after trauma, toxic relationships and big change by way of building confidence, resiliency and strength. Topics covered: How to find yourself after trauma or major change Hope after trauma How to build new skills How hobbies help our mental health How creativity helps our healing How hobbies help us make the best friends We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Sara Ruda’s Books: Women Who Lead: Timeless Life, Career, and Business Secrets from Inspiring Women Around the World https://www.amazon.com/Women-Who-Lead-Timeless-Inspiring-ebook/dp/B09JJVZ956/ref=sr_1_2?crid=3OC9I2HUXC8B3&keywords=sara+ruda&qid=1649363748&s=books&sprefix=sara+ruda%2Cstripbooks%2C231&sr=1-2 Ambitious Women Rise: The Amazing Stories of Women Overcoming Obstacles and Creating the Life of their Dreams https://www.amazon.com/Ambitious-Women-Rise-Overcoming-Obstacles/dp/1105078477/ref=sr_1_1?crid=3OC9I2HUXC8B3&keywords=sara+ruda&qid=1649363772&s=books&sprefix=sara+ruda%2Cstripbooks%2C231&sr=1-1 Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Sara Ruda: Website: https://saramruda.com/ Facebook: https://www.facebook.com/midwesthuntressKS Instagram: https://www.instagram.com/nebraskahuntress/

April 7 • 48m 22s

#45 The Secret to Prioritize, Focus and Get More Accomplished

#45 The Secret to Prioritize, Focus and Get More Accomplished Some days we spin our wheels, waste time, get distracted and feel defeated because we have nothing to show for a 12 or 14 hour day. Other days we kick ass, get things done, prioritize and can really make a huge dent in our to-do list. What gives? The days that we feel more accomplished are the days that we get done the big things, the important things. So if you are needing a boost and looking to get out of a rut (no pun intended) then here is my favorite method that might just work for you. Divide up your to-do list into three sections Needlemovers Projects Maintenance Start your day with 1-3 tasks on your needlemover list Then complete a few projects Lastly, leave one hour to power through the maintenance items Give yourself a pat on the back and appreciate a good days work We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

April 1 • 19m 30s

# 44 Stiff, Sore, Tired & No Sleep, 5 Ways to Fix These Common Problems

# 44 Stiff, Sore, Tired & No Sleep, 5 Ways to Fix These Common Problems Springtime work never ends. It also is accompanied by exhaustion, aches, and lots of muscles stiffness and soreness. When we work in cold, damp weather, our bodies take the brunt of it and we can feel everything twinge, ache, pain and after a while it really takes a toll. Today we will talk about what you can do to feel better. How you can ease aches and pains, have more energy during the day and sleep better at night. I make these five things apart of my morning and nighttime routine. They are quick, easy and make a huge difference when you are exhausted, stiff, sore and even grouchy. Warm up muscles before going outside and when you get inside warm up from the inside out Stretch- morning and night Massage Gentle range of motion Hot shower before bed We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

March 25 • 17m 53s

#43 Staying Fit on the Farm & How it Effects Mental Health with That Fit Agvocate

#43 Staying Fit on the Farm & How it Effects Mental Health with That Fit Agvocate Andrea Severtson is a beef cattle producer from Minnesota. We dig into some practical ways to begin personal development and how that correlate to our mental health. We also talk about how to find time for self-care, exercise and “me time” when it’s calving season, planting or things are super crazy for any reason. We talk about what to do when you are having a bad day, how to become more self-aware of your thoughts and inner voice and in turn, what to do if you want to change it. Topics Covered: How to become a more positive person Why is a morning routine so important? How to find things that serve you at different life stages Why some affirmations are dumb and how to find the right ones How personal development is a personal investment How to pull yourself out of a dark place when you are struggling with anxiety or depression We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Andrea Severtson Facebook: https://www.facebook.com/thatfitagvocate Instagram: https://www.instagram.com/thatfitagvocate/ Tiktok: https://www.tiktok.com/@thatfitagvocate Website: https://www.thatfitagvocate.com/

March 18 • 46m 9s

#42 Fuel and Fertilizer are the Price of Gold, 10 Questions to Ask Yourself in Uncertain Times

#42 Fuel and Fertilizer are the Price of Gold, 10 Questions to Ask Yourself in Uncertain Times When life gets overwhelming, prices are sky high and we are on the verge of war, sometimes the best things to do is reflect. In todays’ episode we will talk about 10 questions that you can ask yourself to help get through these uncertain times. Sometimes it is best to think of things in terms of the worst-case scenario, the best-case scenario, then “in reality, what will actually happen” scenario. When we don’t have the answers, our brain fills in the gaps and our protective mechanisms trigger the worst-case scenario to run through our heads. This is survival instinct, but there are few things you can do to take you from living in survival mode and being afraid of what if’s of the future, to living in the present day. First and foremost, turn off the tv and social media storm that constantly repeat how bad things are going to get. Then, turn to your own farm, your own family and your own self. The following questions are a list of things that may help you if you are feeling anxious about life’s uncertainty. What is my cost of production for each thing that I sell? Where am I the most profitable? Where am I the least profitable? What happens if things get as bad as they say? Pencil out the numbers Can I still be profitable? What is my backup plan? What is my financial plan for my family? Get an off-farm job, sell some things, grow a larger garden, etc. Where can I trim some fat? What things are least profitable? Who do I need to talk to about this? Family? Banker? Salesmen? CPA? Lawyer? What does this actually look like for me and my family? Don’t extrapolate to the entire ag economy. How am I handling this? Emotionally? Mentally, physically and relationally? What is a plan that can help me manage my emotions to get us through? The messy self-care We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

March 10 • 31m 24s

#41 Great Companies Give Back- Greenstone Farm Credit’s Dave Armstrong

#41 Great Companies Give Back- Greenstone Farm Credit’s Dave Armstrong Farm Finance is a huge stressor for the majority of farmers. Loans, lines of credit and tracking finances is complicated, difficult and overwhelming to say the least! Here in Michigan, we have an ag lender called Greenstone Farm Credit. Each year, they give money back to their members for Patronage Day. This year Patronage Day is March 17th. If Greenstone is one of your lenders, but sure to stop into the office on March 17th for their Patronage Day Celebration. Dave Armstrong is Greenstone’s CEO. He grew up around agriculture and even raised chickens during his teenage years. We have a great conversation about agriculture, farm finance and how to be a great company. Topics Covered: How to choose an ag lender What is Patronage Day Why do some companies give back to their members? How Greenstone is structured more like a credit union than a bank Connect with Greenstone Farm Credit at https://www.greenstonefcs.com/ We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

March 3 • 38m 26s

#40 Seasonal Depression Anyone? 9 Ways to Get More Vitamin D

#40 Seasonal Depression Anyone? 9 Ways to Get More Vitamin D 20-40% of people living in similar latitudes as Michigan experience SAD or seasonal affective disorder. You know on the first warm day of spring how you feel energized, happy, and even have a little pep in your step? That is because we can see and feel the sun for the first time this year. The day I am recording this, it is sunny, single digits but sunny and I can feel the difference in my mood already. There is a connection between low levels of vitamin D and seasonal affective disorder. Make sure you are getting enough vitamin D to decrease your likelihood of developing SAD. OR ease your existing symptoms with these 9 ways to get more vitamin D. One extremely important thing to note is that Vitamin D needs fat in order to be absorbed so be sure to pair either your vitamin supplement or your vitamin D foods with a fat source such as full fat diary or bacon with your orange juice in the morning for breakfast. Not sure if you are feeling the effects of Season Affective Disorder or if it’s actual depression? Learn more and take this quiz here: https://screening.mhanational.org/content/am-i-depressed-or-just-sad/ 9 Ways to help SAD-seasonal depression Get enough vitamin D-talk with your doctor to see if you are deficient Get outside as much as you can on sunny days Get a happy light-here’s my favorite Eat foods rich in vit D such as fish, fortified foods, full fat diary and orange juice. Exercise Turn your lights on Get out once a week Get creative Remind yourself that this too shall pass, it will warm up, the sun will come out and we can have summer bbq’s and pool parties again in a few month Need more resources? Check out all of our blog posts at https://www.micultivatebalance.com/ Check out over 100 video’s at https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

February 25 • 19m 39s

#39 Strong Marriages, Good Communication & Yellowstone with Ranch Wife Life

#39 Strong Marriages, Good Communication & Yellowstone with Ranch Wife Life Lydia Kyle and her husband manage a ranch in the mountains of the American Southwest, where the Cowboy way of life lives and breathes. She is tiktok and Instagram famous and works to introduce ranch life to people interested in seeing what the cowboy way of life is all about. Lydia and I talk about how marrying a farmer and rancher takes a special kind of person. We talk about the difference between communication when you are working and communication as the foundation of your marriage. We also talk about how to get on the same page and reconnect even if you are tired of spending 24/7 with your spouse. Topics Covered: -The Cowboy Matchmaker and Yellowstone Tik Tok -Raising kids while working with little or no help -How to identify and dismantle triggers -How to work cattle without fighting-yes, apparently, it’s possible! -How it’s hard it is to work, live, parent, and manage a ranch with the same person -How to carve out moments for Jesus in the chaos Trinity Seely: https://trinityseely.com/ We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Lydia Kyle Instagram: https://www.instagram.com/ranch_wife_life/ Tiktok: https://www.tiktok.com/@ranchwifelife

February 17 • 1h 3m 29s

#38 Part 2 A Most Ridiculous Poop Metaphor & 4 Ways to Find a Great Therapist

#38 Part 2 A Most Ridiculous Poop Metaphor & 4 Ways to Find a Great Therapist A few weeks ago, I competed in a competition where we brainstormed some ideas to help farmers and ranchers with their farm stress and mental health issues. If you have ever seen a discussion meet either in American Farm Bureau or FFA then you know exactly how these competitions go. My fear is that the conversation would jump straight to suicide prevention and awareness so I created several talking points to help people understand that the road between mentally health and contemplating suicide has many stops. There are warning signs and help along the way. This episode will help you to identify them. It dawned on me that I have not made the stops on this road very clear and I wanted to take this opportunity to do so. This is Part 2 where we discuss how to make phase 2 stick with good habits and phase three which is how to seek professional help. To listen to part 1 click here: https://www.throwingwrenchesmendingfences.com/podcast/episode/19bb3fba/36-10-ways-to-get-back-to-you-the-road-between-mentally-healthy-and-mentally-ill Phase One: Notice the Signs Phase Two: Dial into what you need Phase Three: Seek Professional Help Phase Four: Suicide prevention and awareness What is the first step when you realize you are headed down the road of mentally unhealthy? 10 Things to help get yourself back to healthy Journal Gratitude practice Exercise Sleep 8 hours per night- read how to here: https://www.micultivatebalance.com/single-post/2020/08/21/how-to-fall-asleep-faster-sleep-better-throughout-the-night-and-wake-up-rested Eat for energy Pay attention to your self-talk-create a mantra to stop negative thoughts Go on a date night Go for a girls night or a guys night Create something-have something to look forward to Pamper yourself -do some self-care. This can be luxury things like massages, facials, manicure, pedicure or a shopping trip or it can be a bath, reading a good book, painting your own nails and other easy at home and inexpensive options Bonus: Get involved, volunteer for the less fortunate. Now, these are all fine and good, but if you are really struggling and you find yourself in the thick of it, then how do use these thing to make a difference? And how do you make time and remember to do them when you are either so crazy busy and anxious or so depressed that you don’t even care. You make them a habit. You can either piggyback old habits with new ones to help you remember or you can set reminders in your phone that help you remember One of the biggest things that matters at this point is how you talk to yourself. What does your self-talk look like? If you are constantly saying or thinking negative thoughts then that is going to make improving your mental health even more difficult. The other thing that makes a huge difference is having a rock solid support system. This means regular social interaction, trusted friends who you can talk to, weekly date nights with your spouse or significant other and a good therapist. How to find a good therapist: Go online to betterhelp.com or www.talkspace.com to get matched with a therapist. Go to www.psychologytoday.com to find a therapist in your area Tell them upfront what you need from them and what your boundaries are For example, if hearing certain things will make you shut down or get frustrated then you can tell them that upfront Go with your gut- if after your first or second interaction with them you are not having feelings of hope and that they understand and can objectively listen then switch to someone else They should be asking you lots of questions and listening more than talking Share your goals for therapy and how you want to feel and ask them how they normally help people accomplish them Barb Smith Suicide Resource and Response Network: https://srrn.net/ We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

February 3 • 29m 39s

#37 Save Money, Grocery Shop Less and Meal Plan Like a Pro with Ann Sharek

#37 Save Money, Grocery Shop Less and Meal Plan Like a Pro with Ann Sharek Ann (Annie) Sharek and her husband farm in Pennsylvania and she is a super organized person. . . and I am jealous! Annie has the most beautiful and inspiring meal planning, cooking and grocery shopping templates. These templates are so helpful. They have dinner ideas, with the recipe and the grocery list that helps you to stay on track. Not only will the meal templates help you to streamline dinner and mealtime, but it also helps you to have less food waste, take fewer trips to the grocery store, and most importantly stay on budget! Annie only goes to the grocery store once a month! Topics Covered: How to meal plan How to stick to a meal plan when you change your mind or have crazy schedules How to plan so you can grocery shop less often How to prepare for a big grocery haul How to grocery shop less often Flexible meal plans We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with the Ann (Annie) Sharek Get the Templates: https://www.etsy.com/shop/annsharek?ref=seller-platform-mcnav&fbclid=IwAR2lOZorJ5VPgqQ99IT2RBavkHl8-FqF4pOmTcBupfmGvXQ9iOg4W7vozJQ Instagram: https://www.instagram.com/annsharek/ Facebook: https://www.facebook.com/annschnaars

January 20 • 39m 18s

#36 10 Ways to Get Back to You-The Road Between Mentally Healthy and Mentally Ill

#36 10 Ways to Get Back to You-The Road Between Mentally Healthy and Mentally Ill Last week, I competed in a competition where we brainstormed some ideas to help farmers and ranchers with their farm stress and mental health issues. If you have ever seen a discussion meet either in American Farm Bureau or FFA then you know exactly how these competitions go. My fear is that the conversation would jump straight to suicide prevention and awareness so I created several talking points to help people understand that the road between mentally health and contemplating suicide has many stops. It dawned on me that I have not made the stops on this road very clear and so this episode will be phase one and two of needing to pay attention to your mental health. Phase One: Notice the Signs Phase Two: Dial into what you need Phase Three: Seek Professional Help Phase Four: Suicide prevention and awareness What is the first step when you realize you are headed down the road of mentally unhealthy? 10 Things to help get yourself back to healthy Journal Gratitude practice Exercise Sleep 8 hours per night- read how to here: https://www.micultivatebalance.com/single-post/2020/08/21/how-to-fall-asleep-faster-sleep-better-throughout-the-night-and-wake-up-rested Eat for energy Pay attention to your self-talk-create a mantra to stop negative thoughts Go on a date night Go for a girls night or a guys night Create something-have something to look forward to Pamper yourself -do some self-care. This can be luxury things like massages, facials, manicure, pedicure or a shopping trip or it can be a bath, reading a good book, painting your own nails and other easy at home and inexpensive options We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

January 13 • 36m 17s

#35 Succession Planning and The New American Dream- Tik Tok Fame

#35 Succession Planning and The New American Dream- Tik Tok Fame This week on the podcast we have Zoe and Mikey Kent. They are a father daughter duo from Ohio who farm corn and beans. They work extremely well together and that’s because of a few tricks of the trade that have helped them to be successful and get on the same page. We dig into what the older generation wants younger farmers to know. How you can go about hard conversations and how you can start the succession planning conversation. Also, we talk about how that transition can look, and how far good communication take you. Topics Covered: How to communicate with other generations How having lunch together is the best way to get back on the same page How to start to talk about succession planning How non-farm siblings need to be on the same page How taking pride in your equipment and your farm can open doors How people notice the little things We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with the Zoe Kent Instagram: https://www.instagram.com/farmwithzoe/ Tiktok: https://www.tiktok.com/@farmwithzoe

January 6 • 45m 12s

#34 3 Ways to Make Habits and New Years Resolutions Stick

#34 3 Ways to Make Habits and New Years Resolutions Stick There is a corresponding blog post that goes along with this episode. If you are interested in checking it out click here: https://www.micultivatebalance.com/single-post/3-steps-to-make-habits-and-resolutions-stick-this-new-year Habits aren’t hard, remembering to do them is hard. Change doesn’t happen from having one good day, it happens when you up-level your average day. It happens when you create routines and habits that help you to automate things. The key is, consistency and remembering to do the things that get you closer to your goals. 3 Steps to Make Habits Stick Step 1. Write out your ideal day-include everything you have to do, want to do and the things that get you closer to your goals. Step 2. Write out 5 habits that could get you there -For example: Habit #1 Killer Mourning Routine framework: gratitude, bible, journaling, affirmations, to-do list (Get the free framework printable on www.micultivatebalance.com/tools -Habit # 2 Morning pick up routine-scan the house for things that need to be picked up -Habit #3 Workout -Habit #4 Evening pick up routine-scan the house for things that need to be picked up -Habit #5 Bedtime stretching and gratitude Step 3. Set reminders or timers in your phone to make it happen, if it doesn’t reflect in your schedule, you will forget! Make sure you are using phone as a tool. Using your calendar reminders is the key to making your habits stick. Dave Ramsey says that he can tell what people value by looking at their bank account and their schedule. Scheduling in everything you do is the best way to remember to do things. The hardest part of achieving your goals, keeping your resolutions or creating a new habit is consistency! Use these 3 steps to ensure that you have the best year yet. Last year, I did a goals workshop. I left the commercial in this podcast episode but I am not planning on doing the goals workshop this year. If you want to talk about goals or are interested in future workshops email me and we can chat. We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

December 30 • 30m 21s

#33 3 Ways to Reflect & Be Grateful This Holiday Season

#33 3 Ways to Reflect & Be Grateful This Holiday Season It’s been a long couple of years but there is still so much to be grateful for. Not that we are looking for toxic positivity but after the hardships have been processed and your feeling ready to look upwards this episode will help you to reflect and have more gratitude this holiday season. BLOG POST: 3 Ways to Work Through and Gain Traction when you are in Crisis Mode: https://www.micultivatebalance.com/single-post/how-to-regain-traction-and-control-during-crisis 3 Ways to Reflect Look at the growth-maybe this looks like the physical growth of your children, your garden, your livestock or maybe it’s your personal growth, spiritual growth, growth in your relationships or elsewhere Look at what you have been through, look at what your family has been through, look at what the world has been through Look back and laugh-find a funny moment or two or find something that you got totally wrong. When the pandemic first started, I bet my friends that this would all be over by the first of June. . . 2020! I was a little off on that one! There are things we learned, things we got wrong and things to laugh at, and it’s good to look back and remember those as funny. 3 Ways to Be More Grateful Live in the moment, turn off your notifications and put down scrolling for the next week and I dare you. . . see what happens. We need to stop the comparison game. Last year, we hit pause, we simplified, settled in and enjoyed our immediate family and this year we are back at it. . . ask yourself, is that what I want? Enjoy the traditions-Ask yourself, why do we do this? What do I love about this? Then enjoy every second of it. Some of this may be a little late but whatever your holiday traditions are enjoy the simplicity of it. Enjoy the fact that every year even though the action is the same, so much has changed but we can still get back to a simpler time. Do a brain dump of all the things you are grateful for this year -simply write out as many things as you can for 30 seconds. You can even make this a friendly competition with family or friends. Lastly, if you sort of enjoy this gratitude thing, start a daily gratitude practice. This tricks your brain in two ways. Watch the how-to video HERE: Next steps: vision board, goals or resolutions, plans for 2022 We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

December 23 • 28m 44s

#32 Moving Forward with Loss and Grief This Holiday with Ashley Kennedy

***Trigger Warning for death by suicide, grief and loss Ashley Kennedy and her husband Eric own a dairy farm outside of Bad Axe, Michigan. With have two young daughters and a whole lot on their plate, they have dealt with some insurmountable loss in the past several years. Ashley and I talk about the importance of having something to look forward to outside of the farm. We talk about balance and hobbies as it relates to healing and self-care. We also talk about how to move forward with a recent loss this Christmas and Holiday season. Plus, how seeing a professional therapist feels like the best cry ever! Topics Covered: -What happens when you lose someone to suicide -How having “no answers” is so hard -What happens when you lose someone close to Christmas -How to maintain routine with young kids while you grieve -Grief and therapy -Stages of grief myths -Why taking medication can be a great tool -The importance of hobbies and self-care for balance and inner work We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Ashely Kennedy Facebook: https://www.facebook.com/MessyKennedy Instagram: https://www.instagram.com/messykennedy/ Blog: www.messykennedy.com

December 19 • 57m 31s

#31 11 Tips to De-Stress and Simplify this December

#31 11 Tips to De-Stress and Simplify this December Here is a link to the blog: https://www.micultivatebalance.com/blog 1) Continue to work out! Working out helps keep you sane, keeps any anxiety at bay, plus you won't gain that dreaded holiday weight. 2) Have a plan. You need a plan for gifts and a plan for food and a plan for shopping for all of it. It helps to get my shopping done as early as possible. Now, I am not an October shopper, however getting my shopping done by the 10th of Dec. makes me feel like I have a head start; plus, if I forget something, I can always go get it. A good rule of thumb is to have your shopping done at least 4 days ahead of time. For food shoot for 2 days. Perhaps the most stressful thing about the holidays is expecting you can just go out and buy something only to find out they don't have it, the lines are too long, or everyone is moving at a glacial pace. * Bonus: Have a mapped-out plan, including all props for your Elf on the Shelf ideas! This is a huge stressor for parents! A little planning will save you literally hours of panic throughout the month. 3) Have a staging Area. This is extremely important if you are a forgetful person. Each day or each party should have a staging area. We have a counter-top in our laundry Room that works great! I put all of the gifts and food that need to go to a holiday party in one place and grab it on the way out the door. This way I don't forget half of the gifts under the tree or my potato skins in the oven. 4) When you order gifts and groceries keep in mind shipping times. Seeing the delivery date of Dec 24 makes even the most stone-cold stomachs queasy. Speaking of gifts, you can always have activity gifts where instead of getting a physical item you take them axe throwing or to play laser tag or another fun activity. We are all missing out on those things still and doing fun activities or going places is a great way to spend quality time together. 5) Have extra gifts on hand. I am terrible at remembering things. I always make sure to have extra gifts in case I have forgotten someone or I receive an unexpected gift. Something like homemade cookies is a great gift for those unexpected neighbors that drop by with something for you. 6) Be generous. We need to remember the reason for the season and it's easy to be grateful in November and then think to yourself “screw that I've got presents to buy”. You will feel better about your holidays knowing that you have helped someone less fortunate. If giving money or gifts isn’t your thing, you can always help out by giving your time or talent. 7) Ditch the traditions you hate. I learned this the hard way. As it turns out, other people may dislike them too, don't waste your holiday season repeating traditions that you resent. 8) Do something fun! You don’t need to go to every show, or every tree lighting, choose one and enjoy it. Find a way to bring a little joy into your December. Holiday cheer helps you take a step back and enjoy what it's really all about. REMEMBER the thought that “I want to make memories is so overrated, your kids will remember the simplest things, the easy things and doing one special thing over the course of the month is really all you need. 9) Remember that there is a shift after harvest going into the holidays and weather you still have crops in the field or not, you may have to shift some of those mindsets. So, forgive your brother, make peace with your spouse and remember what Christmas is all about. 10) If there is ever a time to set boundaries to protect your peace, it’s now. Remember how last year was the most peaceful holiday ever because most things were canceled, everything was simple and you didn’t have huge holiday expectations? Think back, and even ask your family, what parts do we want to “go back to” and what parts to be want to keep 2020 style? Here is the two-part blog post about how to set boundaries with difficult family members and how to prepare yourself and your family for a toxic holiday party: https://www.micultivatebalance.com/single-post/3-steps-to-set-boundaries-for-the-holiday-season-with-difficult-family-members https://www.micultivatebalance.com/single-post/how-to-reduce-anxiety-before-christmas-and-keep-calm-during-the-holiday-madness 11) Decrease screen time and be present. The quickest way to stress and being discontent is comparing yourself to others. You can't do it all. Someone will always have a better Elf the Shelf idea, and your family needs you to be present with them because someone else's life does not matter. Create the life that you love! Struggling with feeling content, present or joyful this time of year? Begin a Daily Gratitude Practice, it’s a 30 second per day activity that can change the way you look at your life. Check out the how-to video here. https://conqueryourpain.mykajabi.com/gratitude Check out the corresponding blog post that goes along with this episode here. https://www.micultivatebalance.com/single-post/2018/12/05/11-ways-to-de-stress-this-december We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

December 9 • 24m 28s

#30 Get Involved for Yourself, Your Farm and Agriculture as a Whole

December 3 • 16m 54s

#29 Ultimate Shower Beer & How Parenting was Easier BEFORE Kids with the Barnyard Language Podcasters Caite Palmer and Arlene Hunter

#29 Ultimate Shower Beer & How Parenting was Easier BEFORE Kids with the Barnyard Language Podcasters Caite Palmer and Arlene Hunter Caite Palmer and Arlene Hunter are farmers, moms, and fellow podcasters! Their show Barnyard Language Podcast is all about farming & parenting in the modern age. We have an amazing and hilarious conversation about life on the farm. Between the two of them they have six kids, cows, goats, chickens, sheep, lots of row crops, a whole lot of things to manage. We talk about farm mom hacks, best farm toys for kids, and how finding help looks very different from “normal” families. Topics Covered: How parenting changes the way we think about farm safety & the lies we believe about it How thoughts, values, beliefs and behaviors come together How every farm is different and how every family is different & that is a good thing Plus, the ultimate relaxation technique-Shower Beer We have real, raw and honest conversations about how parenting on the farm is tough, isolating and awesome all at the same time. We talk about how to cope, how to calm down before bed and how to balance stress, humor and hectic schedules all at the same time. We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with the Barnyard Language Podcast Facebook: https://www.facebook.com/BarnyardLanguage Instagram: https://www.instagram.com/barnyardlanguage/ Podcast: https://open.spotify.com/show/2WkduFrkAG0IaFp4NAOoJh Email: barnyardlanguage@gmail.com Twitter: https://twitter.com/BarnyardPod Tiktok: https://www.tiktok.com/@barnyardlanguage

November 25 • 1h 6m 18s

#28 7 Ways to Ease Sore Muscles After a Long Cold Day

#28 7 Ways to Ease Sore Muscles After a Long Cold Day Did you know I used to teach exercise and relaxation techniques? In fact, relaxation, mindfulness and stretching is my mojo. Which comes in handy every single day! This time of year, sore muscles, aching backs and that chill that goes right through you is a hard reminder that winter takes no prisoners. This week, we are talking about how to ease sore muscles after a long day. 7 Ways to Ease Sore Muscles After a Long Cold Day Come inside and change your clothes Drink something hot Move your body Eat a snack Stretch-Download the Ultimate Guide to Stretching here: https://www.micultivatebalance.com/tools Use a massage gun or other massage tool https://amzn.to/3cDai57 Appreciate a good day’s work or your family-Need the how-to guide for a daily gratitude practice? https://conqueryourpain.mykajabi.com/gratitude We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

November 18 • 20m 21s

#27 Unbreakable Resilience with Karen Dean and Three Steps to Get Started

#27 Unbreakable Resilience with Karen Dean and Three Steps to Get Started ***Trigger Warning*** Karen Dean is a Amazon #1 Best Selling Author who highlights stories of resilience and overcoming all kinds of adversity and hardship. Her book is called We are Unbreakable: Raw, Real Stories of Resilience from Women in Nova Scotia in 2020. Karen was married to a dairy farmer when everything she knew turned upside down. She was forced to sell the farm, move, and help her children heal and move forward. Now she uses animals as a form of therapy and helps others to do the same. Topics Discussed: How to care for yourself during hardships? What does messy self-care look like? How do you teach young kids to be resilient? How to teach teenagers to be resilient? How to use animals to heal? What is a therapy farm? Karen is a resilience expert and teaches others how to be more resilient, how to overcome anything life throws at them and perhaps most importantly how to teach their children to do the same. She has overcome some of the worst things a parent can go through and has risen above and thrived on the other side. . We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Karen Dean: Book Link: https://www.amazon.com/We-Are-Unbreakable-Stories-Resilience/dp/B08NY7TTHP/ref=sr_1_1?keywords=we+are+unbreakable&qid=1636728220&sr=8-1 Share Your Story: https://karendeanspeaks.com/contact-us Feel.good.farm.books: https://www.instagram.com/feel.good.farm.books/ Website: https://karendeanspeaks.com/ Facebook: https://www.facebook.com/KarenDeanSpeaks/ Instagram: https://www.instagram.com/karendeanspeaks/

November 12 • 52m 43s

#26 Are You Overcomplicating Things Because That's How We Always Do It

#26 Are You Overcomplicating Things Because That's How We Always Do It When I was growing up, my dad would always quit early on Halloween. We loved it! From his perspective, they had to haul through town and there were too many kids and vehicles to risk driving a hard-to-stop vehicle through such a populated area. This got me thinking, sometimes it’s okay to quit early. Janelle Burns from episode # 22 talked about how they quit for 4pm on Sunday’s. It helps rest, spend time with family, recoup and makes harvest overall easier and more enjoyable. So, what things on your farm are you (or someone else) making more difficult than it needs to be? Maybe you. . . Wait until the last minute to get feed, parts etc Are disorganized and spend too much time searching for things Do things “how we always did it” even though it’s not efficient Push it when it’s too early, too wet, or you are too tired Spend a lot of time bickering and arguing Overall take a look at what things you do, what things don’t really make sense, or you make more difficult or overcomplicated than it needs to be. . We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ When I was growing up, my dad would always quit early on Halloween. We loved it! From his perspective, they had to haul through town and there were too many kids and vehicles to risk driving a hard-to-stop vehicle through such a populated area. This got me thinking, sometimes it’s okay to quit early. Janelle Burns from episode # 22 talked about how they quit for 4pm on Sunday’s. It helps rest, spend time with family, recoup and makes harvest overall easier and more enjoyable. So, what things on your farm are you (or someone else) making more difficult than it needs to be? Maybe you. . . Wait until the last minute to get feed, parts etc Are disorganized and spend too much time searching for things Do things “how we always did it” even though it’s not efficient Push it when it’s too early, too wet, or you are too tired Spend a lot of time bickering and arguing Overall take a look at what things you do, what things don’t really make sense, or you make more difficult or overcomplicated than it needs to be. . We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

October 28 • 14m 26s

#25 Farm Families Fight-5 Tips to Help you Get Along and Work Together Easier

#25 Farm Families Fight-5 Tips to Help you Get Along and Work Together Easier Farm families fight, that is a fact of life. Anyone who is business with other people knows that there are lots of decisions to be made, problems to solve and things that need attention. This is where the weeds get thick and making these decisions can lead to arguments. We all know of brothers who don’t speak to each other or other families that have been ripped apart by a family feud. This episode talks about some ways that we can all be better about family communication & collaboration ultimately leading to happy and healthy farms for everyone involved. Two things I want to preface this with 1. Trauma, abuse, neglect, addiction and mental health complications are often apart of farm families, these things should be delt with, with a certified therapist or counselor. 2. You cannot change other people; you can only change how you respond to situations at hand. The BIG FIVE FACTORS that will change everything about family, communication, collaboration and how smoothly your farm runs are: Trauma Abuse Neglect Addiction Mental health As a reminder, everyone struggles with mental health and extreme stress at some point, seeing a therapist or counselor is extremely helpful. Visit www.betterhelp.com or www.psychologytoday.com to find a counselor who will work with you to overcome the things are you dealing with. Tips to Help You Get Along with Tough Family Members Don’t try to assume anything. After a decision is made there is no use being mad about it Seek 1st to understand Forgive and move on, grudges are a waste of time and energy Expect that things will not go smoothly Start each day with a clean slate Download 5 Prompts to Improve Farm Communication Here: https://conqueryourpain.mykajabi.com/farmcommunication Download 15 Prompts to Say No and Draw Boundaries Here: https://conqueryourpain.mykajabi.com/boundaries We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

October 21 • 27m 35s

#24 Choose to Find Joy and Humor on the Funny Farm with Tammy Stanton

#24 Choose to Find Joy and Humor on the Funny Farm with Tammy Stanton Tammy Stanton and her family started the Funny Farm as a way to teach people about the purpose of agriculture. I discovered her social media because her posts not only teach the public about farm life, but it’s also a great way to teach farmers to try to find joy and humor in farm life. Finding joy and humor in the simple things every day is one of those things where the more you find it, the more you find it. It’s like the concept confirmation bias from our gratitude practice episode where if you are looking for something then you will always find it thanks to our brains reticular activating system. Topics covered: How the Funny Farm got started as an agritourism destination Why sharing their story and their animals’ antics on social media is important for the future of agriculture? Why it’s important to find humor and joy in everyday moments How mental health and humor go hand in hand How finding joy and humor helps your family The Funny Farm is located in Tennessee, so if you are traveling through the area or are local be sure to check them out. If not, follow them on social media to get a little more joy in your day. We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Tammy Stanton and the Funny Farm Facebook: https://www.facebook.com/funnyfarmtn Instagram: https://www.instagram.com/funnyfarmtn/ TikTok: https://www.tiktok.com/@funnyfarmtn? Snapchat: @funnyfarmtn Website: http://funnyfarmtn.weebly.com/?fbclid=IwAR3h9C4iAlrLP118Bm08oCnOcRflfBnpTgUftH8PgT--uEKe8m8p9YGODU8

October 14 • 35m 3s

#23 5 Ways to Recoup on a Rain Day

#23 5 Ways to Recoup on a Rain Day After 5 inches of rain last week, we have had several days to get things fixed and even rest a little. Sometimes rain comes at the right time, sometimes it comes at the wrong time. No matter when it comes, we can use that time to our advantage! Here are 5 Ways to Recoup on a Rain Day Fix whatever needs to be fixed and go over your equipment to ensure that you can prevent any other breakdowns from happening for the rest of the season Rest, take a nap, go to bed early, sleep in if you can, overall catch up on rest Get off of the farm, go to town, get groceries, an early jump on Christmas shopping or just go for a ride Take a date night or a family night-go out for dinner, go bowling or play put-put, something fun and out of the ordinary. We all need to remember to have fun and actually enjoy our loved ones Take time for yourself to get creative or do something you enjoy like a hobby!! Use rain days to your advantage. They can provide some much-needed reprieve if you use them to their fullest. Weather you are burned out or just ready for a break rain days can provide the perfect excuse to catch up on extra work, rest, and even have a little fun. This helps our overall stress level, appreciation and gratitude for each other and provides some much needed FUN! We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

October 7 • 12m 52s

#22 5 Field-Meal Hacks with Busy Mom of 4-Janelle Burns

#22 5 Field-Meal Hacks with Busy Mom of 4-Janelle Burns Janelle Burns is a mother of four, field meal expert and manager of all things. She says she is not a super organized person, which is good because plans always change anyway right? Janelle explains that she breaks up her day into prep mode, other time (usually used for canning, laundry or whatever else she needs to get done), field meal cooking, and running for kids’ activities. Here are Janelle’s 5 tips: Have plenty of containers to hold both food (like Tupperware containers) and everything together (like the lunch box itself) Start with a rough idea of a meal plan then shop the sales Stick to the staples, what does everyone like? What is easy? What do you enjoy cooking? Need to keep things hot, without getting soggy? Wrap things up in parchment or wax paper first, then tin foil, then a towel Use constructive feedback, what worked? What didn’t? Pivot for next week Janelle also adds that between running for four kids with sports, activities and all the other things that pop up, taking people up on their offer to help out, pickup kids or do other favors is a MUST! Kids enjoy the time with their friends and we need to delegate things anyway, so take people up on their offers. We need you!!! Send us your weekly wins or funny things that happened on your farm or with your family at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Janelle Burns: Instagram: https://www.instagram.com/janelle.c.burns/ Facebook: https://www.facebook.com/windypoplarsfarm

September 30 • 34m 15s

#21 3 Things to Remember About Stress When Tensions Run High This Fall

#21 3 Things to Remember About Stress When Tensions Run High This Fall When I was a kid, I was a crier. I was a mad crier, an angry crier, a frustrated crier, then I would get embarrassed for crying and cry harder. This finally stopped as I aged but to this day when I get mad, angry, frustrated, embarrassed I still just want to sink into a hole and cry. Usually, but not always, I refrain. Let me start off by saying my husband has the patience of Mother Theresa, the man can put up with so much Bull S#IT it’s truly incredible. Maybe he’s an alien I don’t know. Anyway, like on any farm, sometimes tensions rise, things go wrong and people say things they don’t mean. Three things to remember when tensions get high this fall Everyone is doing the best they can, with the information they have at that time You are all working to find the same solution, everyone’s thought process takes them down a different road but the destination is the same It’s easiest to take frustrations out on other people Bonus: The most important thing to remember is that you will get through it! Fall is always tough, things go wrong, things get said, and you have to shake it off. Hopefully these three things can help you to shake it off a little easier. We need your help!!! Send us your weekly wins at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ www.throwingwrenchesmendingfences.com Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

September 23 • 17m 11s

#20 How to Stand Up, Communicate and Thrive on Multi-Generational Farms and Ranches with Monica Prince

#20 How to Stand Up, Communicate and Thrive on Multi-Generational Farms and Ranches with Monica Prince Monica Prince is a farmer from Montana where she and her husband farm livestock and several acres of row crops. They also run a trucking company where her son has spent the last 6 weeks working to put out the fires. Today we talk about: -How to take care of yourself first -How to let go of Mom-guilt -How to start personal development -How to improve your farm communication -How to problem solve like you love each other -How to welcome in-laws onto the farm so that they don’t feel like an outsider Plus we hear Monica’s story, how her and Frank and building a legacy for their 7th generation farm, how they prioritize and make things work. This is one of my favorite conversations because Monica makes you feel like family. Email me your Weekly Wins, funny farm stories or weekly happenings at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Monica Prince Facebook: https://www.facebook.com/groups/1310601082426092/ Instagram: https://www.instagram.com/no_filter_cowgirl/

September 17 • 47m 29s

#19 3 Ways to Improve Your Mindset, Attitudes, and Beliefs About Yourself, Your Family, and The World

#19 3 Ways to Improve Your Mindset, Attitudes, and Beliefs About Yourself, Your Family, and The World Mindset is difficult sometimes because mind over matter, like most things in life, is easier said than done. What is mindset? Mindset is having the attitude that you can overcome anything that comes your way. It is finding positivity and the spirit of innovation when things break down, get loose, or you just plain ole fall off the crazy train. Three ways to improve your mindset Look for the bright side Create positive self-talk Laugh it off and learn for next time Farming itself, is not the hard part. Being alone, problem solving, things constantly breaking, everyone arguing and having a long-time investment constantly have a poor ROI is the hard part. Having a strong mindset will make all of these things better. We need you!!! Send us your weekly wins at sarahz@micultivatebalance.com If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

September 9 • 19m 58s

#18 How to Fall Asleep, Stay Asleep, and Rest Easier with Janet Whalen

#18 How to Fall Asleep, Stay Asleep, and Rest Easier with Janet Whalen Janet Whalen is a sleep coach. She is also one of those people you can talk to forever. We sat down and dove into the depths of sleep as it relates to mindset, pain, stress, anxiety and dreams. Janet taught me so many good things but one that I was excited to try (aka excited to sleep on it 😉 haha get it, it’s a pun! ) Anyway, she said that when we sleep in on the weekends in an effort to catch up on sleep, which is a myth by the way, you cannot catch up on sleep, it’s simply not how our body works, it’s like traveling to a different time zone every single weekend, it creates lifestyle jetlag. No wonder why most people hate Mondays! Topics Covered: -How do you fall sleep faster? What should you think about when trying to fall asleep? -How to sleep better? How to help yourself fall back asleep in the middle of the night? -How to stop negative thoughts at bedtime -How to not let bad dreams or nightmares effect your day 3 Mindset Shifts for Better Sleep If You Have Pain 1 We don’t have to earn sleep; it is not a reward for a day well done 2 Even if you can only lightly sleep or doze off throughout the night, that’s still helpful for our bodies, you don’t need 8 hours of perfect deep, uninterrupted sleep 3 Sleep will be easier if you exercise during the day, address your stress, and stop judging yourself Janet is Cognitive Behavioral Therapy for Insomnia Certified Coach and a Life coach with The Life Coach School. She teaches women to sleep better with her online course and coaching programs. She gave us so many helpful sleep strategies and life hacks to help us sleep better, rest easier, and feel good about our sleep patterns. Plus, she addresses the age-old question: How much sleep do we actually need? Thanks for listening! If you enjoyed this episode take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ *Grab free videos for meditation, relaxation and overall wellness on YouTube https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e_Tg *Get 11 Smart Habits to Conquer Your Pain at www.micultivatebalance.com/tools Connect with Janet Whalen Facebook: https://www.facebook.com/janetwhalencoaching Instagram: https://www.instagram.com/janetwhalencoaching/ Website: www.janetwhalen.com

September 2 • 57m 46s

#17 3 Ways to Handle Fall Nerves-Back to School or Back to the Grindstone

#17 3 Ways to Handle Fall Nerves-Back to School or Back to the Grindstone Download the free worksheet here: https://conqueryourpain.mykajabi.com/worstcase Whether you are nervous about the kids going back to school, preparing for fall harvest or just a change in season fall nerves sometimes get the best of us. It’s normal and natural to feel a spike in anxiety during these big changes, however there are a few things we can do to ease this transition. 3 Ways to Calm Fall Nerves whether you are headed back to school or back to the field Take time to feel your feelings Journal it out Talk back to yourself-pretend you have a supper positive twin sister 3 Favorite things that bring me comfort Going for a walk or getting off of the farm in some way Something new weather it’s school supplies or a new coffee mug somehow getting in some retail therapy makes this change more fun. New things are for new seasons right? Reminding myself that this is where the rubber meets the road. Harvest or back to school, either way, this is what it’s all about, if I can reframe my nervous energy then it really helps If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

August 27 • 25m 41s

#16 3 Types of Technology Every Farm Needs, Plus Drones, Our Eyes in the Sky with Tyler Clark

#16 3 Types of Technology Every Farm Needs, Plus Drones, Our Eyes in the Sky with Tyler Clark We all have those people in our lives that are difficult to find Christmas Gifts for. Zack and I decided to have a buddy come out and take drone photos of the farm. Not only was this the coolest way to get pictures from a bird’s eye view, it was also an awesome way to use technology. Three types of Technology every farm needs: Google calendar G-Suite on all devices Drones How can you use drones on your farm? Crop Scouting Looking for water Finding lost livestock Taking pictures Finding problem area’s in field tile, water holes, sand pits, down trees and so much more If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Tyler Clark Facebook: https://www.facebook.com/profile.php?id=1434265326 Instagram: https://www.instagram.com/fresh_water_graphics/ Youtube: https://www.youtube.com/channel/UCgETICGKOLWniC9DMQ4jWcQ

August 19 • 37m 44s

#15 The Farmer’s Daughter USA a Conversation About Law, Research, and the Future of Farming

#15 The Farmer’s Daughter USA a Conversation About Law, Research, and the Future of Farming Amanda Zaluckyj aka The Farmer’s Daughter is a lawyer, blogger and agvocate. Her family farms corn and soybeans in Southwest Michigan. She is a blogger at her own site called The Farmer’s Daughter USA and contributor to AgDaily as well as being a guest contributor to several other publications. Her articles are well written and meticulously researched. She is entertaining, educational and overall a delight to chat with. Topics Covered: Why do farmers need a good lawyer in their corner? Why is research important? How blogs and articles interpret scientific studies? How covid has changed how people look at science? How to find hope in the future of agriculture? How vulnerability and honesty could change the way the public see’s Farmers Consumer Conversations and how to seek first to understand even when opinions are not in your favor If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Amanda Zaluckyj from The Farmer’s Daughter USA Facebook: https://www.facebook.com/TheFarmersDaughterUSA Instagram: https://www.instagram.com/thefarmersdaughterusa/ Website: https://thefarmersdaughterusa.com/

August 12 • 36m 15s

#14 3 Minutes to Be a More Grateful and Positive Person in 3 Easy Steps

#14 3 Minutes to Be a More Grateful and Positive Person in 3 Easy Steps A few weeks ago, we talked about being intentional about how we are showing up, how are we being? In this week’s episode we talk about how to become more positive, and how to be a more grateful for ourselves, our family, our farm and our life. 3 Easy Steps to Be More Grateful and Positivity Step 1: Do a Daily Gratitude Practice Step 2: Take a Mindful Minute Step 3: Tell a Joke of the Day Bonus: get the whole family involved! Talk about your gratitude at dinner, take your kids on your mindful minute and tell your spouse the joke of the day. Plus, this week we talk about a few Weekly Wins!! This is a new segment where you all send me the highlights of your week. We share five weekly wins that range from little kids discovering farm life to adult kids getting married. Join the party and share with me your weekly wins by emailing sarahz@micultivatebalance.com with the subject Weekly Wins If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

August 5 • 20m 59s

#13 Part 2 Three steps to say NO and not feel guilty with Karen Goodchild

#13 Part 2 Three steps to say NO and not feel guilty with Karen Goodchild This is part 2 of our interview with Karen Goodchild. We discuss goals, to-do lists, SMART Goals, BAG goals, and how to prioritize what is right and when. We also talk about what to do when helping out your neighbor turns into a million favors and 3am phone calls. Lastly, we discuss winter depression, SAD and what we can do about it. Topics Covered: How to achieve goals? The three-step formula to say no without guilt When mentorship turns into being taken advantage of What is seasonal depression, the winter blues, SAD, etc? What is depression? Is there a difference between Seasonal Affective Disorder and Depression? Learn more about Seasonal Depression aka SAD here: https://health.usnews.com/health-care/patient-advice/articles/2017-10-24/is-seasonal-affective-disorder-different-from-depression https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651 www.psychologytoday.com Karen Goodchild is a special needs mom, goat lover and fellow farmer. She got a couple of goats because her son could only drink goat’s milk. Her son was able to overcome a sensory issue and he actually took his mittens off and touched the goats!! Since then, he has been able to raise and show goats which has given him a sense of community, self-confidence, and a type of therapy in a sense. Karen contacted me to answer questions in a Q&A style article for the American Nigerian Dwarf Dairy Goat Association’s Newsletter. I answered all of her questions and sent her back eight pages of information, stories, and explanation of stress, balance, and boundaries. Then, I got thinking this would be an excellent episode and hearing Karen’s story is both inspiring and motivational. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Karen Goodchild Facebook: https://www.facebook.com/okdoek Youtube: https://www.youtube.com/okdoek Website American Nigerian Dwarf Dairy Goat Association https://www.andda.org/

July 29 • 1h 3m 23s

#12 Goats, Autism, and Finding Balance in Farming, Family and Boundaries with Karen Goodchild

#12 Goats, Autism, and Finding Balance in Farming, Family and Boundaries with Karen Goodchild Karen Goodchild is a special needs mom, goat lover and fellow farmer. She got a couple of goats because her son could only drink goat’s milk. Her son was able to overcome a sensory issue and he actually took his mittens off and touched the goats!! Since then, he has been able to raise and show goats which has given him a sense of community, self-confidence, and a type of therapy in a sense. Karen contacted me to answer questions in a Q&A style article for the American Nigerian Dwarf Dairy Goat Association’s Newsletter. I answered all of her questions and sent her back eight pages of information, stories, and explanation of stress, balance, and boundaries. Then, I got thinking this would be an excellent episode and hearing Karen’s story is both inspiring and motivational. Topics Covered: How showing goats can help kids to come out of their shell, build confidence and overcome obstacles How to ask for help Who can we ask for help How to find balance in chaos How to organize your list to clarify your priorities How to start working when anxiety is keeping you stuck Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Karen Goodchild Facebook: https://www.facebook.com/okdoek Youtube: https://www.youtube.com/okdoek Website American Nigerian Dwarf Dairy Goat Association https://www.andda.org/

July 22 • 59m 43s

#11 You Can’t Do It All- The Choose Two Method and Permission to Forget the Rest

#11 You Can’t Do It All- The Choose Two Method and Permission to Forget the Rest We can’t do it all. There is an amazing Tik Tok’er out there named Jennifer Fulwiler who talks about how never before in history have we been asked to do it all, until now. We have always had a tribe to depend on. They helped us raise our children, find food, cook, clean, talk things out, make decisions and we have always depended on others in a tribe or village. Now, we are expected to do it all and worst of all, we beat ourselves up for “failing” as mom or wife or employee or whatever title we hold at that moment. Screw “Mom-guilt”, the Choose 4 Method helps you determine what to focus on each day, and helps you forget about the rest. Plus, in this episode we ask 5 questions that will help you to actually make it happen and ditch the guilt trip. You can’t do it all, in the “Choose Two Method” the categories are: Spending time with spouse Spending time with kids Cleaning/laundry Cooking Choose two, be present with those. You have too many irons in the fire, you get to choose two. That’s it. Lower your expectation for the picture perfect clean and beautiful home and be okay with it. 5 Questions to help you ditch the shame and pity party and rest easy knowing things are balanced and eventually will get taken care of: What is my top two priorities today? What would it feel like and look like to absolutely kill it at those two things? What would happen if I ignored the other three? Can I have some sort of rhythm to help me automate the decision part of this? Example: Sunday’s are kids day, Monday’s are date night, Tuesdays you cook an awesome meal, Wednesday’s you clean the house, Thursday’s you do another kids movie night, Friday’s you go out with your spouse and some friends, Saturdays are a free for all What is something you can remind yourself of often to help you remember to be present and okay with this shift of picking two. -For example: “there’s a time and a place for everything, be present, be grateful, be okay with the rest, be okay with the mess” If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

July 15 • 18m 13s

#10 Part 2 The Taboo Topics: Sex, Fights and Feelings with Megan Kirby

#10 Part 2 The Taboo Topics: Sex, Fights and Feelings with Megan Kirby In part two of the relationship’s episode with Marriage Coach Megan Kirby we talk about the cycles of marriage and how sometimes you feel close and connected and other times you are from different planets. The differences between men and women are discussed in depth in the book Men are from Mars, Women are from Venus by Dr. John Grey. (link below). We also talk about why some topics are so taboo. Sex, fighting, talking about sex, and talking about fighting can be difficult conversations especially if that is outside of your comfort zone. We also talk about the importance of laughter, intentionally making life fun, and more ways to strengthen your marriage. Topics Covered: -How to communicate with your spouse about what you need? -How our thoughts create our feelings which create our actions -How to talk about sex with your spouse? -How to make an intimacy plan with your spouse? -How to fight in the healthy way -How to come back to an argument at a better time Megan Kirby is a Clinical Social Worker turned Relationship Coach whose passion is working with women to have a marriage where they feel empowered, connected, and cherished. She prides herself on helping women fall back in love with their husbands by falling back in love with themselves. She believes that in a healthy marriage, both partners are responsible for their part of the relationship and that means making sure that we as females are loved and fulfill, while also making sure we are doing our part to make sure our partners feel fulfilled and respected as well. No one is perfect, everyone makes mistakes and we all say things we don’t’ mean, but that’s how we communication, listen, move forward and learn from our experiences that allows us to continue growing with our spouse. Men are From Mars, Women are From Venus Book by Dr. John Grey https://www.amazon.com/Men-Mars-Women-Venus-Understanding/dp/B0000546PE/ref=sr_1_2?crid=G64I0KS4OU81&dchild=1&keywords=men+are+from+mars%2C+women+are+from+venus&qid=1625750338&sprefix=men+are+from+mars%2Caps%2C302&sr=8-2 If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Megan Kirby: Facebook: https://www.facebook.com/groups/iloveyoutothemoonandback Instagram: https://www.instagram.com/megankirbycoach/ Website: https://www.megan-kirby.com Pause Workshop: https://bit.ly/PAUSEpod Megan’s Courses and Coaching Megan currently has two main group coaching programs “Happy Spouse, Happy House” and “The Magnetic Marriage” and several mini courses she launches throughout the year. She developed her signature 5 Step Formula for love and connection called The PAUSE Method. If you’re ready for a quick reset, to help you see your partner a bit differently and allow you to show up as your best self in your marriage check out the PAUSE Method for only $27. Click here to learn more: https://bit.ly/PAUSEpod Thinking 1 one 1 coaching would be better visit https://www.megan-kirby.com to learn more.

July 8 • 34m 4s

#9 7 Ways to Have Strong Marriages & Good Farms with Megan Kirby

#9 7 Ways to Have Strong Marriages & Good Farms with Megan Kirby Marriage is hard and having a rock-solid marriage in the midst of a busy season, makes everything go smoother. But, how do you strengthen your marriage? We could all use a little work in this department. How do you stay on the same page as your spouse when there is no time? What are small or simple things you can do every day to improve your relationships? Today on the podcast we have Megan Kirby. She outlines 7 Simple Ways to Strengthen Your Marriage Date Night Communication How are you showing up? Who am I being? How to make things fun again Love languages link below Show appreciation Emotional bank account Megan Kirby is a Clinical Social Worker turned Relationship Coach whose passion is working with women to have a marriage where they feel empowered, connected, and cherished. She prides herself on helping women fall back in love with their husbands by falling back in love with themselves. She believes that in a healthy marriage, both partners are responsible for their part of the relationship and that means making sure that we as females are loved and fulfill, while also making sure we are doing our part to make sure our partners feel fulfilled and respected as well. No one is perfect, everyone makes mistakes and we all say things we don’t’ mean, but that’s how we communication, listen, move forward and learn from our experiences that allows us to continue growing with our spouse. If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Megan Kirby: Facebook: https://www.facebook.com/groups/iloveyoutothemoonandback Instagram: https://www.instagram.com/megankirbycoach/ Website: https://www.megan-kirby.com Pause Workshop: https://bit.ly/PAUSEpod Megan’s Courses and Coaching Megan currently has two main group coaching programs “Happy Spouse, Happy House” and “The Magnetic Marriage” and several mini courses she launches throughout the year. She developed her signature 5 Step Formula for love and connection called The PAUSE Method. If you’re ready for a quick reset, to help you see your partner a bit differently and allow you to show up as your best self in your marriage check out the PAUSE Method for only $27. Click here to learn more: https://bit.ly/PAUSEpod Thinking 1 one 1 coaching would be better visit https://www.megan-kirby.com to learn more.

July 1 • 48m 41s

#8 Tips and Tricks from You Plus 5 Hacks to Make Farm Life Easier

#8 Tips and Tricks from You Plus 5 Hacks to Make Farm Life Easier I grew up around strong willed women. They had have tips and tricks to make life easier. This got me thinking, what types of farm life hacks make your life easier? I have compiled a list of my favorite ways to make farm life similar. 5 Farm life hacks to save time energy and simplify life Do a load of laundry every single night Take a mindful minute every day End the war on Tupperware, get better containers (water, field meals, etc) Notice the difference between what you are responsible for and in control of Get connected with some farm wife girlfriends who understand Some other thoughts and hints It’s easier to eat things in a hotdog bun I prefer a variety of drinks Things that are easier said than done are also better sooner rather than later NOTHING is worse and dehydration Hurrying causes more harm than good If you find an old guy waiting at the end of the row, just stop and say hi, he’s probably a farmer too Transparency is best Me time, makes me nice Change your prayers from lord give us rain to lord let the roots find the water Plus a huge thank you to all of the amazing people who wrote in! Link to silicon Zip Pouches amazon.com/container-generation-Containers-Preservation-cleaning/dp/B07Y6CK6XZ/ref=sr_1_1_sspa?dchild=1&keywords=silicon+zip+pouches&qid=1624623503&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUE1OFVWQTI4VzBZRTcmZW5jcnlwdGVkSWQ9QTA2MzYyNTMyTDRaRktTWlk3RzU1JmVuY3J5cHRlZEFkSWQ9QTA5ODU2NDgzRzhUTDBNNjAwTkZMJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ== Farmer’s Wives Group https://www.facebook.com/groups/672102172805406 Heated Cooler Link: https://www.koolatron.com/US/en/koolatron-coolers If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

June 24 • 25m

#7 Vickie Winter-Ask for Help and Don’t Feel Guilty About It

#7 Vickie Winter-Ask for Help and Don’t Feel Guilty About It Vicki Winter and her husband farm in South Central Kansas. She has an amazing Facebook group called Farmer’s Wives where you can get recipes and ideas, learn, vent, cry, pray and stay connected with other women in agriculture. We talk about how there is no right or wrong way to be a farmer or farm wife. We all need to prioritize keeping our cup full, find joy in the journey and keep our farmers fed and moving in the right direction. We can do it all, but not in the same day. Humans are heard animals; we have always depended on a community or a tribe. We aren’t meant to do it all, so ask for help, and don’t feel guilty about it. Topics Covered: Why is it important to find friends in agriculture? How to ask for help and not feel guilty for not doing it all How to enjoy farming more and enjoy the process, seasons, and simple things How to tell your farm story There’s no right or wrong way to be a farmer How to be comfortable being alone during planting and harvest If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Vicki Winter Facebook: https://www.facebook.com/groups/672102172805406 Instagram: https://www.instagram.com/fancyfarmwife/

June 17 • 28m 25s

#6 Carla Wardin-Truth or Dairy- Running, Cows, Family, and Fun

#6 Carla Wardin-Truth or Dairy- Running, Cows, Family, and Fun Today, Carla Wardin and I sit down and talk about life on a dairy farm. Carla is such a delight, she is a agvocate or agricultural advocate for farming and the dairy industry. She does in person and virtual farm tours to help others learn about the importance of milk, the diary industry and farming in general. Topics Covered: How to communicate about Farm Decisions How to connect as a family How to respect boundaries between generations How to be more positive What is the importance of having friends and regular social gatherings and events How running past cows is the best way to exercise (Just kidding, sort of) Carla and her husband Kris own Evergreen Dairy in St. Johns, Michigan. Where she is the sixth generation to be on her family’s farm. Carla works as a marketing communicator and is also the Essex Township Supervisor. She loves sharing about the farm on her blog Truth or Dairy, on social media and in schools. The couple is raising three sons -Twins Ty and Cole and their younger brother, Max. Carla loves running, hiking, reading, swimming and being outdoors. If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Carla Wardin Facebook: https://www.facebook.com/TruthOrDairy Instagram: https://www.instagram.com/truthordairyfarm/ Website: https://truthordairy.blogspot.com/

June 10 • 28m 32s

#5 How to Feel Accomplished Every Day

#5 How to Feel Accomplished Every Day Morning Routines, daily habits and having a day-to-day rhythm keep me from feeling stressed out and overwhelmed. They help me to get organized and clear first thing in the morning, help me to focus throughout the day, and create a feeling of accomplishment after a job well done. Download the Killer Morning Routine Framework HERE: https://conqueryourpain.mykajabi.com/mornings Stress Volcano Video and Take 5 Exercise: https://youtu.be/12s2dTr-s4w 3 Steps to Feel Accomplished Every Day Step 1: Start a Daily Gratitude Practice Learn how HERE: https://conqueryourpain.mykajabi.com/gratitude Step 2: Get clear about expectations Step 3: Create a three category To-Do list with Needle movers, action items, and maintenance tasks clearly outlined Topics Covered: How does a morning routine help you? What are the benefits of a Daily Gratitude Practice? How can you organize a to-do list? How can you get more done and feel accomplished and productive? How to not feel guilty on those not so productive days Thanks for listening! If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

June 3 • 21m 6s

#4 Adrienne DeSutter: Sow Hope Grow Hope with Farmers Mental Health

#4 Adrienne DeSutter: Sow Hope Grow Hope with Farmers Mental Health Adrienne DeSutter is a Rural Mental Health speaker, educator and farmer. Today we talk about mental health on farms. Why seeking help is so difficult and why farmers don’t get help for their mental health. Topics Covered: Why is farming stressful? How to find a counselor or therapist? Why getting on the same page helps farm families stay on the same page Why rural mental health is so important Adrienne is part of her husband's fourth generation farm family in midwest Illinois. They farm corn and soybeans, with a small herd of cattle and a small herd of children. With a Master’s degree in Counseling (and a self-proclaimed Master's in Farm Family Chaos), Adrienne recognized a need for mental health advocacy in agriculture, and began partnering with ag businesses and organizations to promote healthy minds and prevent farmer suicide. In addition to public speaking, she helps create and connect valuable ag mental health resources, writes a wellness column, and has been featured in articles, podcasts, and initiatives across the globe. She encourages a community approach to keeping farm families healthy, and works to break down mental health barriers and empower farmers through her social media presence, @SowHopeGrowHope. If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Adrienne DeSutter Facebook: https://www.facebook.com/sowhopegrowhope Instagram: https://www.instagram.com/sowhope.growhope.vn/ Twitter: https://twitter.com/sowhopegrowhope Resources: https://www.fb.org/land/fsom https://www.betterhelp.com/ https://www.psychologytoday.com/

June 3 • 43m 57s

#3 3 Steps to Stop Farm Stress and Overwhelm

#3 3 Steps to Stop Farm Stress and Overwhelm Stress is a fact of life. It is simply a response that our body produces when we think we cannot accomplish expectations with the given resources. This response is automatic but calming down, getting focused and hammering out your to-do list has to be an intentional practice. Learn how to stop the stress response HERE: https://youtu.be/12s2dTr-s4w How do you organize your to-do list when it gets overwhelming? Slow down and evaluate what are you actually stressed out about Make a list to get organized Take one hour and hammer out the smallest, simplest or fastest tasks first Topics Covered: What is stress? How do you stop stress so you can get productive? How can stress help us? How can we control stress to channel it? How can a to-do list help? How to use a power hour to get motivated and productive? If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.throwingwrenchesmendingfences.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Learn about Gretchen Rubin: https://gretchenrubin.com/

June 3 • 15m 49s

#2 Rita Herford-The Grocery Store Farmer Handles It All

#2 Rita Herford-The Grocery Store Farmer Handles It All Rita Herford farms with her family on one farm and her husband farms with his family on a different farm. With two kids and one on the way, she has learned that sometimes farming is not the number one priority. That was a tough lesson to learn and adjusting her own expectations was the most difficult part. Topics Covered: How motherhood is different on the farm How to overcome anger and resentment towards family How to find balance when raising young kids How to identify true goals and values when life gets crazy How to balance mom guilt with guilt from missing work Raising kids on the farm is tough, feeling like you can’t do it all, feeling frustrated by expectations versus reality is just different on the farm. The truth is our kids are only young once, things slow down in the winter and we will get through it. If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/ Connect with Rita Herford Facebook: https://www.facebook.com/GentnerBischerFarms/ Instagram: https://www.instagram.com/grocery_store_farmer Twitter: https://www.twitter.com/grocery_store_farmer

June 3 • 32m 56s

#1 Sarah’s My Name, Farm Stress is My Game

#1 Sarah’s My Name, Farm Stress is My Game Hi Everyone, I’m Sarah. In this episode we talk about why I wanted to start this podcast. We talk about how I got here, how I ended up marrying a farmer and what we do now. Topics Covered: -What is Farm Stress? -Why are farmers so stressed out? -Why I wanted to work with farmers and ranchers? -The future topics of this podcast Thanks for listening! If you enjoyed this episode, take a screenshot, post to Facebook or Instagram and tag me! And don’t forget to subscribe, rate and review the podcast to let us know your key takeaways. Connect with Sarah Zastrow Facebook https://www.facebook.com/groups/2295514594092240 Instagram https://www.instagram.com/throwingwrenchesmendingfences/ Website https://www.micultivatebalance.com/ Pinterest Page: https://www.pinterest.com/micultivatebalance/ YouTube Channel: https://www.youtube.com/channel/UCMVcExxS1xgVghkfXQ7e Tiktok: https://vm.tiktok.com/ZMevsHpyW/

May 27 • 15m 33s