The Ultimate Journey of Self-Care

Alison Katschkowsky
  • 5.0 (37)
  • Health & Fitness
  • Updated Semiweekly

What does Self Care look like to you? It's not a spa day, a massage or a workout. It's not a day off from work, or a bubble bath. It's so much more than the things we do, it's HOW we prioritize ourselves in general. Join me every Tuesday and Thursday for two different editions of the Ultimate Journey of Self Care. Tuesday's show is a deeper dive into what self care can look like for you with conversations about fitness, mindset, energy eating and fuel for your body, spirituality, travel and leisure and more. On Thursdays we'll take a closer look at self care for your business, on the Business Edition, as an entrepreneur, with short bite sized episodes about growing and innovating in your business in a post pandemic world. Join me and we'll take a walk on the journey of self care together. Subscribe and Follow us so you don't miss an episode.

  1. 1d ago

    The Elements of Your Voice with Barbara McAfee

    Barbara McAfee, a vocal coach and author, joins Alison to talk about the importance of using our voice and how voice connects to communication, self-expression, and wholeness. Their discussion focuses on why many people feel held back by their voice and what can help them speak with more clarity and confidence. They start with the layers that can shape how we use our voice, including family messages, cultural expectations, past criticism, trauma, secrecy, and perfectionism. They also talk about how people may feel their voice does not matter or that they are not ready to speak. Barbara shares her framework of four vocal qualities: earth, fire, water, metal, and air. She explains how different tones can be useful in different situations, such as setting boundaries, speaking with tenderness, projecting without strain, or telling stories and introducing new ideas. Alison and Barbara also cover voice as a form of self-care. Barbara suggests playful ways to open up the voice, including pretending to be characters, voicing yawns, reading children’s books aloud, and listening to a playlist of singers with different vocal styles. She explains that these practices can help people expand their range and feel more at ease using their voice. HIGHLIGHTS: 3:35 Stories Behind Our Voice 5:57 The Four Vocal Elements 10:25 Voice as Self-Care 12:51 Why We Hold Back 14:33 Simple Voice Exercises connect with Barbara website: https://www.barbaramcafee.com SPONSOR: Cellev8 Discount code: THEALISONK ALISON'S LINKS: Website | Facebook | Twitter | Instagram GET MY FREE 4 part Pop-up Podcast Series JOIN Borderless Hybrid Innovators FB Group INNOVATION AVENUE: Fitness and Self-Care Revolution

    The Elements of Your Voice with Barbara McAfee

  2. Aug 11

    Capacity to Change: A Personal Story with George Rivera

    Alison's guest, entrepreneur George Rivera, discusses how years of building businesses left him overworked and disconnected from his family, and how a comment from his dying father made him realize he was repeating the same pattern with his own son. He says the change did not happen immediately. Although he recognized the problem, it took about three years before he fully restructured his life. He was working long hours and became the main bottleneck in the business and describes realizing that he needed to stop doing tasks he did not like and focus on what he did best. Rivera says redesigning his business changed both his schedule and his family life. He reduced his workweek from about 90 hours to no more than 30, and says his income more than doubled. He also says he was able to keep his commitment to not missing his son’s games. George also describes creating spaces for men to talk about stress and family issues, and shares advice for founders to cut unnecessary work, automate repetitive tasks, and delegate outcomes. He says money can be made again, but time with children cannot be recovered. HIGHLIGHTS: 2:38 Legacy Sparks a Change 6:06 Redesigning for Freedom 11:05 The Come-to-Jesus Moment 18:47 Simple Steps to Freedom 21:08 Time Is Irreplaceable connect with George website: https://founderdadtables.com Before They Stop Asking (book): https://beforetheystopasking.com SPONSOR: Cellev8 Discount code: THEALISONK ALISON'S LINKS: Website | Facebook | Twitter | Instagram GET MY FREE 4 part Pop-up Podcast Series JOIN Borderless Hybrid Innovators FB Group INNOVATION AVENUE: Fitness and Self-Care Revolution

    Capacity to Change: A Personal Story with George Rivera

  3. Aug 4

    The 7 Key Areas to Prioritize in Your Life with Allan Draper

    If work-life balance is something you strive for, you won't want to miss this special re-broadcast! Alison interviews entrepreneur Allan Draper, diving deep into the intricacies of work-life balance and the entrepreneurial mindset. Allan reflects on the essence of being an entrepreneur, emphasizing that it transcends mere professional identity; it's an integral part of who he is. He identifies the enthusiasm for business creation not merely as a job but as a passion that permeates his very soul. This passion, however, can bring challenges when managing the delicate balance of work and personal life. He challenges the usual notion of work-life "balance," arguing instead for a concept he terms "focused imbalance," where success requires intense concentration on particular priorities. Allan outlines the significance of recognizing and prioritizing time allocation in various areas of life shares that true success is not defined by a relentless pursuit of balance but instead by thoughtful sacrifices in the short term to ensure long-term fulfillment. Allan shares the seven key life areas crucial for achieving what he deems true success: spiritual, family, mental/emotional, physical, professional, financial, and social. He places a personal spin on this framework, encouraging listeners to adapt it to their individual values and circumstances. As the discussion wraps up, Allan provides actionable advice for entrepreneurs struggling to identify their focus areas, suggesting they begin with goal-setting and calendar review to evaluate their true priorities. HIGHLIGHTS: 6:41 The Balance Debate 10:22 Seven Key Areas of Focus 25:21 Defining Your Legacy connect with Allan website: https://allandraper.com SPONSOR: Cellev8 Discount code: THEALISONK ALISON'S LINKS: Website | Facebook | Twitter | Instagram GET MY FREE 4 part Pop-up Podcast Series JOIN Borderless Hybrid Innovators FB Group INNOVATION AVENUE: Fitness and Self-Care Revolution

    The 7 Key Areas to Prioritize in Your Life with Allan Draper

  4. Jul 28

    5 Primal Areas of Self-Care with Matthew Campbell

    In this episode Alison speaks with Matt Campbell about the “Primal Five,” which he describes as five foundational areas of self-care: movement, social connection, sunlight, sleep, and attention to what we consume. They discuss how these needs fit the way our bodies are made, while modern life can make them harder to maintain. They focus first on consumption, including scrolling, news, social media, alcohol, and ultra-processed food. Matt talks about how knowing what is healthy is not enough by itself, and how implementation is often the harder part. He also notes that many people are so used to being depleted that they do not recognize how much better they could feel. They then discuss movement and how physical activity supports mood, stress management, and energy. Matt talks about how regular movement can help with anxiety, improve focus, and create momentum for the day, especially when it becomes a routine rather than something based on motivation alone. They also cover social connection, sunlight, and sleep. Matt talks about the importance of meaningful interaction, the benefits of morning sunlight for mood and circadian rhythm, and the role of sleep in recovery, memory, mood, and anxiety. They end by discussing practical steps such as taking stock of weak areas, starting with simple habits, and combining healthy behaviors in ways that are easier to sustain. HIGHLIGHTS: 3:05 Consumption Overload 6:38 Movement Matters Most 10:28 The Power of Connection 13:40 Sunlight and Sleep 18:50 Biggest Struggles Today 26:04 Simple Primal Five Tips connect with Matt website: https://www.ourprimal5.com SPONSOR: Cellev8 Discount code: THEALISONK ALISON'S LINKS: Website | Facebook | Twitter | Instagram GET MY FREE 4 part Pop-up Podcast Series JOIN Borderless Hybrid Innovators FB Group INNOVATION AVENUE: Fitness and Self-Care Revolution

    5 Primal Areas of Self-Care with Matthew Campbell

  5. Jul 21

    60 Days to Longevity with Allison Davis

    In this special re-aired episode, Alison talks with Allison Davis about longevity and what it means to build habits that support long-term health. They focus on how to reset goals within a 60-day window and use that time to create practical changes. She explains that her work is designed to help women follow a clear, baby-step approach to longevity habits. They two discuss Allison's three-part framework: body work, brain work, and world work. Body work covers eating, drinking enough water, moving, sleeping, and breathing. Brain work includes journaling, reading uplifting material, decluttering, meditation or prayer, and creative activity. World work focuses on purpose, relationships, spiritual connection, volunteering, and taking action on what matters most. They also talk about the idea that habits are shaped by daily routine and environment. Allison shares examples such as keeping healthy food visible, placing shoes where they are easy to see, and setting up spaces to make desired behaviors easier to repeat. They close by discussing the value of starting small, repeating one change for 60 days, and using the process to support a fresh start. HIGHLIGHTS: 1:53 Meet Alison Davis 7:19 Three Pillars of Longevity 10:02 Building Healthy Habits 13:46 Mind and Environment Reset 18:06 Purpose and Connection 22:34 Simple Steps to Start connect with Allison Davis website: https://allisonmccunedavis.com free resources: https://allisonmccunedavis.com/resource-library SPONSOR: Cellev8 Discount code: THEALISONK ALISON'S LINKS: Website | Facebook | Twitter | Instagram GET MY FREE 4 part Pop-up Podcast Series JOIN Borderless Hybrid Innovators FB Group INNOVATION AVENUE: Fitness and Self-Care Revolution

    60 Days to Longevity with Allison Davis

  6. Jul 14

    Nourishing Your Energy Sources with Cathy Christen

    In this popular re-aired episode, Alison talks with Cathy Christen about self-care through the lens of energy, health, and intentional living and their conversation focuses on how nourishing ourselves can come from more than just sleep, food, and exercise. Cathy shares her background in entrepreneurship and explains that after years of pushing hard, she became burnt out and realized that success was not sustainable if she ignored her own wellbeing. They discuss the idea that energy has several parts: physical, emotional, mental, and spiritual. Cathy describes how joy, meaningful relationships, mindfulness, and prayer all contribute to how she feels each day, along with practical habits like time blocking and choosing what matters most. She also explains how her approach changed after having children. Instead of following a rigid routine, she adapted her mornings to include meditation, affirmations, shared family time, and trade-offs with her husband so both of them can care for themselves. They close with practical guidance for listeners who feel overwhelmed. Cathy encourages starting with a clear reason for wanting better health, making a dreams list, finding support through a mentor or community, and being honest about what is draining versus what is life-giving. HIGHLIGHTS: 0:06 Energy and Self-Care Reset 3:39 Beyond Physical Energy 6:04 New Mom, New Routine 7:27 Four Kinds of Energy 10:01 Fueling What Matters 12:48 Finding Your Why 15:03 Dream Big, Live Intentionally 17:53 Life on Purpose 19:22 Delegate the Drain 22:04 Forgiveness and Healing 25:01 Start With a Mentor 27:25 Make Time by Choice 29:30 Closing Thoughts on Priorities connect with Cathy website: https://cathychristen.com Life As A Masterpiece book: https://a.co/d/06uMkQOW SPONSOR: Cellev8 Discount code: THEALISONK ALISON'S LINKS: Website | Facebook | Twitter | Instagram GET MY FREE 4 part Pop-up Podcast Series JOIN Borderless Hybrid Innovators FB Group INNOVATION AVENUE: Fitness and Self-Care Revolution

    Nourishing Your Energy Sources with Cathy Christen

  7. Jul 7

    3 Pillars That Create Shifts For You with Serena Sabala

    This impactful, re-aired episode, features Alison speaking with Serena Sabala about her work in health, fitness, and wellness, including the holistic business she runs with her husband. Serena describes her book, *Make the Shift*, as a workbook built around three pillars: focus, food, and fitness. She explains her approach to mindset as “empty, shift, repeat,” encouraging people to replace limiting thoughts and practice new habits consistently. In nutrition, she emphasizes more water, more plants, and more natural foods, and in fitness she recommends balancing cardio, strength, and flexibility with regular daily movement. Serena also discusses common barriers such as information overload, old habits, and trying to compensate for poor nutrition with exercise. She points listeners to the book’s exercises and a free assessment questionnaire as tools for identifying blind spots. HIGHLIGHTS: 2:25 Holistic Wellness Origins 4:09 The Make the Shift Book 6:27 Why Change Needs a Method 10:03 Common Health Roadblocks 12:56 Empty, Shift, Repeat 17:53 Food Foundations 22:49 Cardio, Strength, Flexibility 23:55 Daily Movement Matters 27:11 Getting Started Today 28:49 Be Selfish, Be Selfless connect with Serena website: https://wholeshiftwellness.com SPONSOR: Cellev8 Discount code: THEALISONK ALISON'S LINKS: Website | Facebook | Twitter | Instagram GET MY FREE 4 part Pop-up Podcast Series JOIN Borderless Hybrid Innovators FB Group INNOVATION AVENUE: Fitness and Self-Care Revolution

    3 Pillars That Create Shifts For You with Serena Sabala

  8. Jun 30

    The Compound Habits of Fitness with Maggie Huzarska

    This interview focuses on the connection between strength training, mindset, and nervous system regulation. Alison speaks with Maggie Huzarska, a mobile fitness professional based in the Netherlands who works with clients in their homes and in other studios. Their conversation centers on how movement affects not only physical fitness, but also identity, decisions, and daily habits. Maggie describes her path into fitness as a gradual process that began with concerns about body image, calorie counting, and restrictive eating. She says this approach left her tired, anxious, and frustrated. A turning point came when she developed neck and back pain from desk work and was introduced to Pilates. A major theme of the discussion is that exercise can function as a form of support for both body and mind. Maggie and Alison talk about how consistent movement can improve energy, focus, and a sense of self-trust before visible physical changes appear. They also discuss how showing up for workouts can build agency and reinforce the habit of keeping one’s word to oneself. The conversation also addresses mindset during exercise. Maggie says she works with clients on how they talk to themselves during difficult moments, especially when movement feels uncomfortable. She distinguishes between discipline and punishment, and says she often asks clients why a goal matters to them, including whether the motivation is truly their own. Another major topic is nervous system regulation. Maggie says she does not see regulation as forcing stillness or calm, but sometimes as using movement to work through overwhelm, stress, or feeling frozen. She emphasizes naming feelings honestly rather than suppressing them, and says short, effective movement sessions can be useful. In closing, Maggie offers practical tips for people who want to start moving more: heel lifts while brushing teeth, taking stairs, parking farther away, and standing up regularly during the day. She encourages small, realistic habits that can build over time. HIGHLIGHTS: 3:15 Movement as Therapy 8:18 Mindset in Training 11:53 Nervous System Regulation 16:24 Time and Self-Care 19:33 Small Habits, Big Results connect with Maggie: website: https://www.houseofmovement.club SPONSOR: Cellev8 Discount code: THEALISONK ALISON'S LINKS: Website | Facebook | Twitter | Instagram GET MY FREE 4 part Pop-up Podcast Series JOIN Borderless Hybrid Innovators FB Group INNOVATION AVENUE: Fitness and Self-Care Revolution

    The Compound Habits of Fitness with Maggie Huzarska
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5
out of 5
37 Ratings

About

What does Self Care look like to you? It's not a spa day, a massage or a workout. It's not a day off from work, or a bubble bath. It's so much more than the things we do, it's HOW we prioritize ourselves in general. Join me every Tuesday and Thursday for two different editions of the Ultimate Journey of Self Care. Tuesday's show is a deeper dive into what self care can look like for you with conversations about fitness, mindset, energy eating and fuel for your body, spirituality, travel and leisure and more. On Thursdays we'll take a closer look at self care for your business, on the Business Edition, as an entrepreneur, with short bite sized episodes about growing and innovating in your business in a post pandemic world. Join me and we'll take a walk on the journey of self care together. Subscribe and Follow us so you don't miss an episode.

Information

  • Creator
    Alison Katschkowsky
  • Years Active
    2019 - 2026
  • Episodes
    399
  • Rating
    Clean
  • Copyright
    © Copyright 2026 Alison Katschkowsky
  • Show Website
    The Ultimate Journey of Self-Care