This is the Re-Find Series from The Found Podcast with Molly Knuth, 7 days of mini episodes that are potent, consumable and actionable for the modern-day small-town woman. The intention of this series is to provide for you a framework to re-find yourself when you are out of alignment or not in the groove. Through the course of this series, we’ll address the secret to happiness, building confidence, and tackling that task we’ve been long avoiding because in doing this necessary internal work, we can begin our pursuit of external goals. Welcome to Re-Find.
Re-Find Mini Series: Make Space
This episode’s intention: What do I need to make me wake up in the morning and actually BE in a good mood?
I started what I now call my “unravelling” period in the summer of 2022. For too many times in the same week I found myself staring at the ceiling at 3 am with my mind racing with all of my to-dos. Giving up on sleep, I started my work day. How could this be my dream small business? Was this “balance” sustainable in the future?
In this episode I share how I freed up space to dream, create, and just enjoy life again. Dang it if I’m not proud of my Candy Crush streak and my ability to finally just enjoy something again. I’ve been waking up happy each morning (at a more appropriate time!) invigorated and alive.
Resources
- Screen time statistics of average Americans
- Check out the Happiness Lab Podcast with Dr. Laurie Santos
- Tune in this week for the Re-Find series and get the downloadable guide here.
Re-Find Mini Series: Build Confidence
This episode’s intention: How can I build confidence in myself in just 10 minutes?
Back in 2015 I was a 28-year-old stay-at-home mom of three kids in four years. I didn’t feel like I had the time or energy to spend on myself. That spring when a fitness studio opened up in my small town, a friend and I signed up for the daily 5:15 am fitness classes. I don’t know that I was particularly interested in fitness, but the invitation to get out of the house and spend time with friends was enough to get me hooked.
I took “before” pictures and continued them for the nine months I went to these classes. My body changed a bit, but the most important change I could see was in my confidence and smile. This habit showed me I was a dependable person capable of showing up and making a change.
After this episode, I challenge you to see what you can do with a 10-minute block of time each day for one week. It’s hard to carve hours out of your busy life, but those minutes build up. See what happens when you prove to yourself what consistency can do for you.
Resources
- Atomic Habits by James Clear
- “Enhancing Our Confidence” by Lindsay Leahy of The Restoration Project
- 20-Hour Rule article on LinkedIn
Re-Find Mini Series: Lift Heavy
This episode’s intention: How can I grow my(physical and mental) muscles today?
When I reflect back on the times in my life when things seemed to be going really well- when I was really crushing it in other aspects of my life- I was weight training. I find that mind-body connection so fascinating. I know personally, and research supports, that strength training supports self-confidence, mood, and brainpower.
Making time for fitness hasn’t always been simple. In yesterday’s episode I shared how I started to value strength training. Sometimes I’m even stronger than I was then and sometimes prioritizing fitness is the furthest thing from my mind. But I know, and I challenge you to discover, that strength in workouts translates to strength in many aspects of life.
Resources
- Sweat Inspire Sisterhood Glutes + Arms workout
- Sweat Inspire Sisterhood Arm-Toning exercises
- Sweat Inspire Sisterhood Travel-Friendly workout
Re-Find Mini Series: Influence
This episode’s intention: Who am I surrounded by, and how can I be an influencer?
You’ve heard that you are the average of the five people with whom you spend the most time. Think about the energy and conversations you surround yourself with. Do you feel supported? Does this align with your future? Awesome!
If you feel off, consider how you can influence conversations and energy to be more positive. Take the time to assess your circle and see if it is providing the support you need. Maybe it’s time to adjust your average.
Resources
- “Choose Your Circle Wisely” article
- Tribes by Seth Godin
- Contagious Emotions article
Re-Find Mini Series: Get Outside
This episode’s intention: How can I spend intentional time outdoors to ground myself?
How can we forget the early days of the pandemic? I remember bursting into tears at the thought of leaving my house to pick up a drive-up pizza. So much was uncertain.
I was desperate for activities to keep kids off screens and occupy their brains and bodies. “Nature walks” became a favorite pastime. Nature was kind enough to bless us with a warm spring and we were outside on our property whenever we could be. We loved naming the “sites” on our property, watching the seasons slowly change, and just existing.
Now that life is relatively back to normal, with its activities and demands on our time, our nature walks are less frequent. But I know I feel best with some dirt under my nails. I’m so grateful for the medicine that nature provided in those scary pandemic times, and for reminding us that calm can be found in our own backyard.
Resources
- “Nurtured Nature” article
- Ocean Relaxation film
- River Sounds film
- Forest Relaxation film
- Landscapes Relaxation film
Re-Find Mini Series: Eat Better
This episode’s intention: Become aware of the correlation between what you eat with your body cues, energy levels, and mental clarity.
I’m so annoyed that I have to share this episode. But I (unfortunately) have found a huge correlation between what I eat and how I feel. When I fall out of my positive health routines like drinking a lot of water and exercising regularly, I am tense and irritable.
By working with a nutrition coach over the past few years, I’ve learned which foods support and deplete me. I know I feel best when I am intentional and consistent with nutrition and exercise.
I really wish I could live on fair food year-round, but I learned the hard way how much food really affects my mood. When I eat like shit, I feel like shit, and I treat other people… not so great.
Resources
- Book: The Body Keeps the Score
- Sweat Inspire Sisterhood Macronutrients Guide
- Sweat Inspire Sisterhood freebie: What does 100 grams of Protein Look Like?
- Nutrition Statistics Article
Re-Find Mini Series: Quit Avoiding
This episode’s intention: Be honest with yourself about something you’ve been actively avoiding.
In April of 2022 I made a huge investment in “the next big thing” that I was hoping meant a huge boon of cash for my business. Rather than investing in a bookkeeper… which I think I knew I needed… I covered by insecurities by investing in an opportunity to make MORE money because that would magically solve everything.
That didn’t work.
This episode is your reminder to just do the thing. Avoiding my problem didn’t do me any good and probably made it worse. My investment in hiring Sheila Hansen CPA has been amazing for my business. I’m so grateful to have her on board, but I’m bummed to think that I could be six more months ahead if I had listened to myself in the first place.
Resources
- Perspectives from a “Failing” Business Owner Podcast episode
- High Performance Habits by Brendon Burchard
- Satoteur Assessment
- “How to Stop Avoiding What Scares or Overwhelms You” article
Re-Find Mini Series: Bonus Follow-up
This episode’s intention: Make a brave choice to do the work and follow the framework to begin the process of re-finding yourself.
In 2018 my daughter, then five, went through a horrible medical event. It is impossible to summarize, but I attempt in this episode.
My community was amazing and rallied around my family during that time. But the hardest part of returning home was running in to well-wishers who asked me how my daughter was doing. I would inevitably cry, which I hate doing, and I would be called so strong, which I hated hearing.
To me, strong is intentional work of showing up and gradually progressing. It is a choice. I didn’t choose this. But I was brave. I was terrified. But I kept a positive attitude, I kept it together, I talked to the doctors, I asked the questions.
That’s bravery. It’s looking a shitty situation in the eye and walking straight into it. When you keep making these brave choices a little at a time, the future you will eventually be a stronger version of yourself.
You don’t have to be strong (yet) to make a change. But you can be brave.
Resources
- The Power of Community with Charlotte Knuth podcast episode (aka the long story)
- Molly Knuth Media shop
- Be Brave pennant
Connect with Molly
Find me, Molly Knuth, on Instagram and Facebook.
Follow Molly Knuth Media on Facebook and Instagram.
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