004: Mindful Meditation: From Doing to Being with Michelle DuVal


Do you ever find yourself at home after a long day of work, trying to tend to self-care, and realize that in your head you are still at the office? Or you’ll be with your children and family, thinking about your next to-do list or ruminating on an argument from earlier in the day? For better or worse, we live in an incredibly busy, action-focused world. As a result we’ve grown to think that constant activity is the best way to function. What’s more, we essentially don’t know how to turn off our mind from ‘doing.’ Even in our down time our minds haven’t ‘turned off.’

According to mindfulness meditation instructor Michelle DuVal, how we relate to our lives and those around us is directly dependent on the state of our mind. An unhealthy diet and lack of exercise leads to bad health and a body that doesn’t function at 100%; shouldn’t the same be true for the health and efficiency of the mind? While we put serious attention on our physical wellbeing; our health, our hygiene, our fitness; we often forget about out the health of the mind. By dedicating care to the state of our mind, Michelle explains, we can live fuller, more present lives. Join me in my conversation with Michelle as she explains what mindfulness is, why it is important, and how anyone and everyone can incorporate it into his or her life.

In This Episode You’ll Discover:

– The differences and definitions of mindfulness and meditation

– How you can include this practice in your day-to-day activities, such as in the grocery store or at the dinner table

– The first steps to including mindfulness in your life, each day

– How to get your kids to meditate and how mindfulness can enhance your ability to appreciate the time you have with your family and loved ones

Get my FREE Mini Meditations now!What do we mean when we say mindfulness and being present? In the average day the majority of our thinking is spent rehashing the past or planning and focusing on the future; very rarely are we actually present, moment-by-moment. Our mind can only be in one place at a time, so if we are focusing on the past or the future we are not truly aware of the present. Why is this important? Because it allows you to handle every moment as it comes, instead of reacting based on past experiences or expectations. Mindfulness meditation can improve resiliency and mental focus and give you the tools to thoughtful instead of reactive throughout your day. While mindful meditation used to be met with raised brows, many studies have confirmed that this practice yields tangible, positive results. More About Michelle DuVal Michelle turned to mindfulness meditation after the stress of her nine-to-five job began to cause stress-related health issues. While she had always been encouraged to practice mindful meditation by her father, the founder of the Mindful Center, she was only able to find value in it through her own experiences with stress management. She quickly came to see the positive results of mindful meditation, and today she is the director of The Mindful Center. The mindfulness techniques that Michelle teaches lead to increased resiliency, decreased reactivity, mental focus maintenance throughout the day. I think anyone would gladly seek out those results, and Michelle has found that businesses and institutes have found these tools particularly useful. In addition to running trainings and workshops at The Mindful Center, Michelle provides onsite mindful trainings in clinical settings, such as hospitals, in corporate environments, and in schools. In all of these settings, stress and can pile up, and Michelle provides tools that individuals can use both in and out of the workplace. Today Michelle practices mindful meditation daily, in both a sitting practice and in her day-to-day life, such as at the grocery store or at the dinner table with her twin three-year-olds. She admits that balancing her various roles – mother, The Mindful Center director, and wife – is not easy, but her biggest self-care practice is, you guessed it, mindful meditation. She explains how she uses this practice to be present with her children and family, and how it gives her strength and energy to balance everything on her plate. In this Episode, Michelle and I discuss the basics of mindfulness meditation, how it improves her day-to-day life, and how you can start. She gives tips and advice applicable for newbie meditators and experts alike and shares her secrets for utilizing this tool in everyday settings, such as while doing her weekly shopping or when she’s overwhelmed as a business director or mother.

Check Out the Links Mentioned in this Episode!


Mindfulness Program at UNM Center for Life

Mindfulness Meditation Programs at APS

Get my FREE Mini Meditations now!

003: Simplify and Organize with Miriam Ortiz y Pino


In the entrepreneur world we often find ourselves putting our businesses above all. When it comes to increasing productivity, efficiency and success in our businesses, our first instinct is to start where it appears most relevant: by making changes in our business. But if you look more deeply at the origins of our productivity and efficiency hang-ups, don’t they start before we get to the workplace? If you are like me, I can’t count the number of times I’ve been at home searching around for that one important document, phone number, or clean blouse and creating a holdup and a source of stress before I even get to work.

Wouldn’t it make more sense then to start in the home, your foundation, to set the tone for the rest of your life? According to professional organizer Miriam Ortiz y Pino, the home is indeed where to start. Specifically, Ortiz y Pino suggests we begin by fostering organizational habits in our day-to-day life, as the “home environment reflects back at you what you can achieve” throughout the rest of your life. It’s like starting the day with a messy kitchen: if you’re unable to begin the day with the nutritious, quick breakfast, how could that possibly not influence the rest of your day? It seems like a minor detail but when those time-wasting moments in the home add up, it can really impact your life; as a mother, an entrepreneur, or a businessperson. Imagine how much you could achieve if each of those hang-ups were behind you!

In this episode I speak with Miriam Ortiz y Pino, Owner of More Than Organized, a professional organizing business. Get the FREE One Minute Mail Solution Kit now!  In This Episode We’ll Discuss:

  • How organization systems can help you through emotional low points in your life
  • How developing an organization system can benefit both your business productivity and create space for more self time
  • Why creating organization in your home is integral to maintaining sustainable changes in your business
  • Simple, flexible ways to develop organizational systems in your day


    Get the FREE One Minute Mail Solution Kit now!

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While Ortiz y Pino admits that she’s always been the organized type, she discovered a true need for organization when she moved to San Francisco following college and found herself balancing two jobs, which amounted to an 80-hour workweek. While she doesn’t recommend this lifestyle, she was able to maintain it once she established some seriously timesaving systems in her life. Ten years of fast-paced life in San Francisco led her to develop and hone these organizational skills to a precise science. She now shares these skills with clients through private coaching sessions, live workshops, and online courses you can do at home.

More About Miriam Ortiz y Pino

One of the most important take-aways that Ortiz y Pino has learned through her career is that we must start in our own homes if we seek improvement in our businesses, whether you are male or female, homemaker or business owner. And Ortiz y Pino can boast some impressive credentials, including being named top 20 Home Office Organizing Experts by ClearSimpleLiving.com and having achieved certification as one of the first Professional Organizers in 2007.

While we know that she has applied this focus in her business life, I wanted to learn how this focus on organization translates to her personal life. Ortiz y Pino explains that her systems have in fact saved her in moments of imbalance, such as transitions or periods of depression, by giving her the space and time to focus on her health instead of falling into chaos. She maintains that it is both her organizational systems and her dedication to taking self-time each day that keeps her sane. In this episode Ortiz y Pino discusses her morning routine of self-care, and how it can be easily scaled to fit anyone’s schedule.


More about More Than Organized

Where to start? With the basics. In this episode Ortiz y Pino explains the One Minute Mail Solution, a technique that will help you by introducing a system of organization to rid yourself of paper pileup and introduce a sustained system so you can keep it that way. That’s the trick to Ortiz y Pin’s methods: she doesn’t just help you organize your home and life now, she teaches you how to maintain that organization permanently. And when you begin with the day-to-day basics, those results inevitably ripple out to every aspect of your life.

If we begin by nurturing our home and tend first to our own self-care, the rest will fall into place. A successful, balanced, Well Woman must begin from the inside out!


Get the FREE One Minute Mail Solution Kit now!

Check Out the Links Mentioned in this Episode!


Miriam Ortiz y Pino’s Blog

Miriam Ortiz y Pino in The New York Times

Miriam Ortiz y Pino in ClearSimpleLiving.com

Jab, Jab, Right Hook: How to Tell Your Story in a Noisy Social World, Gary Vaynerchuk

002: Cancer and Mind Body Connection with Teresa Gomez


Today’s topic is how mind-body connection is an important prevention tool when it comes to your health, and hopefully by then end of this show you will be inspired to slow down, listen to your body and stop sweating the small stuff in order to really live big and enjoy your life. My guest on the show is Teresa Gomez, an American Indian health policy advocate and political scientist. Teresa is an enrolled member of the Pueblo of Isleta and was the first Pueblo woman to serve as Deputy Cabinet Secretary for the New Mexico Indian Affairs Department.  Her work has included advocating for policies relating to Indian education, diversity, and equity and to improve the well-being of American Indian communities. Teresa has served as the President and CEO of Futures For Children, a non-profit organization, whose mission is to improve the lives of American Indian youth through mentorship and leadership development. She also serves as Chair of the board of the Gynecological Cancer Awareness Project.

On the show I talk with Teresa about how her focus on her career almost killed her, about the moment she was diagnosed with cancer, about prevention, and paying attention to herself, all as contributing factors to connecting mind and body in order to stay healthy. And, I have a cool worksheet that gives you the four steps to start living a Well Woman Life. Get the FREE worksheet “Four Steps to Start Living a Well Woman Life” now!What You’ll Discover in this Episode:

  • Why and how to remind yourself to put your health and self-care first and foremost in your life
  • Ovarian cancer signs and symptoms to look out for and why it’s so important to get checked out as soon as you see them
  • Why it’s so important to honor a mind-body connection
  • Gomez’ post-cancer tips on life, health, and happiness

    Get my FREE worksheet “Four Steps to Start Living a Well Woman Life” now!


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More About Teresa Gomez

Teresa Gomez was diagnosed with cancer on the day that her family was hosting a going-away party for her daughter’s five-week international trip, which happened to fall on Mother’s Day. Gomez admits that if she hadn’t had the party to host and attend she probably would have treated her abdominal pain as she usually did, with quick-fix over-the-counter painkillers, instead of going to urgent care. In urgent care Gomez underwent a handful of test, and her doctor came to her patient room and asked her if she was by herself. From that point Gomez knew that something was not right, and the day progressed as a whirlwind of doctors’ offices; from urgent care to the emergency room and finally to the oncology department. Gomez recalls feeling numb throughout that initial experience, as if it wasn’t actually her that it was happening to. She was so accustomed to putting others before herself that it didn’t immediately sink in that this time the focus was, and so urgently needed to be, on her. That moment was the beginning of a reality check for her, one that has shaped who she is today.

Following months of invasive surgery, a new discovery of cancer cells in her breasts, and more surgery and chemo, Teresa is currently cancer-free. While the experience is one she would never wish on anyone, in a way coming so close to death has saved her; it’s given her the power and strength to truly own her life.

Gomez says that the experience has made her a completely different person. Prior to the diagnosis, she was not in touch with her intuition and totally out of touch with her mind/body connection. Despite advocating for health policy changes for those most vulnerable, she didn’t put herself into the equation and thought first of fighting for others’ health instead of her own. The cancer diagnosis was the wakeup call that shook her into realization: she needed to care for her body and self before taking care of anyone else.

Having experienced cancer treatment in New Mexico, Gomez now brings to the table the perspective of the patient, a much needed voice that is most affected by policy decisions yet is often not heard in policy-making.

Today Gomez incorporates a lot more intention to the way she lives her life. She seeks out those things that bring joy and contentment to her life, such as her family and friends, and she’s learned to not get caught up on the small stuff. She’s also learned to say no more often as well as remind herself of her priorities, which are both incredibly powerful tools for adequate self-care.

When it comes to sharing her story to help other women avoid experiencing what she did, Gomez has a few tips. First, she says, listen to your body. If there are signs that something is off, get it checked out. We often have the tendency to treat the symptoms out of convenience rather than truly listening to the messages our bodies are giving us, and this can be the difference between life and death. Second, have conversations with your primary care doctors or OBGYNs. Your health is in your hands, and it is important to be proactive in your knowledge and understanding of your own body. Finally, don’t sweat the small stuff. Enjoy life and loved ones and remember to care for yourself, because at the end of the day you must come first.


Check Out The Links Mentioned in This Episode!

New Mexico Indian Affairs Department

Pueblo of Isleta

UNM Cancer Community Resource Guide

Futures for Children

New Mexico Department of Workforce Solutions


Get my FREE worksheet “Four Steps to Start Living a Well Woman Life” now!


Our monthly live event, Well Woman Drinks, brings women together to share our successes and challenges as women, leaders, moms, aunts, sisters and all the other roles we carry. If you’d like to attend a Well Woman Drinks near you, or if there isn’t one in your city yet and you’d like to apply to start one, email me at info[at]wellwomanlife.com

If you enjoyed the show please take a moment and subscribe to the show in iTunes and leave a review. This helps raise visibility which is super helpful when it comes to producing this show every week for you!

Until next time, have a super powerful week!

001: Leadership from the Heart with Nina Simons


Do you Have External Success but Something Internal is Missing? Take These Tips from Feminine Leadership Expert Nina Simons

Todays topic is Leading from the Heart, and hopefully by then end of this show you will be inspired to take your leadership to the next level. My guest today is president and co-founder of Bioneers and founder of Everywoman’s Leadership. Nina Simons is an award winning social entrepreneur and visionary thinker. In 1990 she co-founded Bioneers, which for 25 years has connected thousands of people with practical, visionary solutions for humanity’s most pressing environmental and social challenges. Nina is also co-editor of the anthology book Moonrise: The power of women leading from the heart which addresses how women and many men are redefining the leadership landscape across a diversity of perspectives, generations and ethnicities.

On the show I talk with Nina about creating the conditions for deep listening, creating inner spaciousness, relational intelligence and lots more, all as contributing factors to truly leading from the heart and discovering the power of the feminine. And, Nina has generously given us the first part of her book Moonrise! Get my FREE chapter of Nina Simons’ book now!I love the book because it brings over 30 women’s voices to the topic leadership. and I think you’ll really enjoy my guest’s insights on the show today – we talk about her epiphany, I ask her a question she’s never been asked before, and we hear about her superpowers for success, including how loving her body is part of her daily ritual.

  • Learn how to develop feminine leadership skills to lead a balanced life!
  • Check out our interview with renowned women’s leadership expert, Nina Simons!
  • Do you feel your feminine voice is lost? Check out Nina Simon’s journey to accessing and empowering her feminine voice!
  • Learn how to move from ‘doing’ to ‘being’: A conversation about the importance of the feminine with Nina Simons
  • Why we must encourage a feminine perspective into world leadership: A conversation with leadership expert Nina Simons


Get my FREE chapter of Nina Simons’ book now!

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Links mentioned in podcast:

Nina Simons’ Website

Moonrise: The Power of Women Leading from the Heart, Nina Simons’ Book


The Burning Times, Documentary, Donna Reed 1990

The Athena Doctrine, John Gerzema

000: About Me & You


If you are a woman leader, executive, or entrepreneur and you struggle with taking the next step in your professional life, or finding happiness and fulfillment in your personal life and balancing being a leader, mom, daughter, wife, sister…

YOU are in the right place.

Once you discover the Well Woman superpowers you can use, you will be able to hold your power, set and achieve your personal and professional goals and finally be able to find the success you want, find fulfillment in your relationships, feel healthy, and have more fun!


I’ve always had strong female role models in my life, whether it was harriet the Spy , wonder woman or my own mom. I literally wanted to be Harriet the Spy and I would go around with my spy notebook writing down every move people in the neighborhood would make. My mom was another strong role model. She single handedly raised me and my sister and put herself through college while working three jobs. I’ll never forget the day I sat in the audience as she walked across the stage to receive her diploma when I was nine years old. Fast forward to my adult life  – I was a non-profit director and political appointee, all focused on women’s health and rights. Then, with a one year old and planning for another baby, I quit my job to start my own consulting firm focused on improving the health and lives of women and families. I’m now running a healthy six figure business and my kids are 4 and 6. But it hasn’t been all cake all the time. I have definitely relied on my husband, my friends and I’ve had to call on my superpowers.


Over the last few years, I have really needed to share my successes and challenges as a mom, daughter, business owner, wife, community leader and so I created Well Woman Life, a network of awesome women who are motivate to achieve their highest level of health and well-being, whatever that is to them. We meet monthly for Well Woman Drinks and we are launching the event in two more cities. I truly believe we teach the things we need to know and we create the things we need to receive. And Well Woman Life is case in point.


I’m excited because I get to bring you interviews every week with women leaders, entrepreneurs and executives who talk about what it takes to be where they are, both personally and professionally. We talk about what it takes to live a Well Woman Life, and I bring you concrete tips and insights every week. I end the show with a segment called Superpowers for Success, where my guests get very specific about what they do to be well, how they juggle their responsibilities and what they consider to be their superpowers.


And every show comes with a downloadable freebie developed by me or my guest ton what week’s topic. I want this show to be a place to feel safe to dream big, where I share with you the tools to hold your power as a woman, show up and be awesome in your personal and professional life, and find deep sense of joy and contentment while making it all happen.


Are you in? If you want to join me on this journey, I’d be honored. In order to get this information out to all the women that would benefit from it, please subscribe and leave a review –  it really helps with visibility.


My guests on the show vary from nationally and internationally known leaders like Nina Simons, founder of Bioneers and Kristin R-F of MomsRising, to women leaders whose lessons in life we can learn from like Teresa Gomez, an American Indian cancer survivor. I also interview experts in specific areas like professional organizer Miriam Ortiz y Pino and enneagram specialist Joycelyn Campbell who share very specific tips and action steps you can take.


On the show, I often refer to the four elements that help you start living a Well Woman Life. Get my FREE worksheet “Four Steps to Start Living a Well Woman Life” now!

The four steps are:

1. Say No

2. Stop Saying Sorry

3. Be Selfish

4. Practice Self-Care

Get my FREE worksheet “Four Steps to Start Living a Well Woman Life” now!



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