Glow Up and Show Up

Mary Lacey Banks
  • 5.0 (13)
  • SELF-IMPROVEMENT
  • UPDATED WEEKLY

Welcome to Glow Up and Show Up, the podcast for the girlies who are ready to stop numbing and start becoming. I’m your host, Mary Lacey Banks: former party girl turned podcaster, speaker, and your personal hype woman for the biggest glow up of your life. The glow up isn’t a trend. It’s not a diet. It’s a mindset. A lifestyle. A lifelong journey of becoming who you were always meant to be. Each week, I share coaching, honest conversations, and Glow Work to help you create a life that feels as good on the inside as it looks on the outside. Let’s glow, babygirl. ✨

  1. FEB 5

    10. Confidence, Style & Starting Over: Rebuilding From the Inside Out

    In this episode of Glow Up & Show Up, Mary Lacey Banks sits down with content creator Elizabeth Kennington for a real, honest conversation about shopping addiction, self-worth, confidence, and starting over after rock bottom. Elizabeth opens up about the period of her life where spending and “retail therapy” became a coping mechanism, the shame that followed, and the humbling turning point that forced her to rebuild from the ground up. Together, Mary and Elizabeth talk about gratitude, personal growth, and the power of taking one small action a day to change your life. They also dive into how fashion, thrifting, and style can become tools for confidence, why looking good isn’t shallow when you’re rebuilding your identity, and what it’s like to chase big dreams while living in a small town. This episode blends vulnerability, humor, and practical mindset shifts for any woman who feels behind, stuck, or ready for a glow up. If you’re navigating starting over, rebuilding confidence, healing shame, or redefining your self-worth, this conversation will remind you that transformation doesn’t happen overnight — it happens through gratitude, courage, and consistent micro-steps. What You’ll Learn in This Episode How shopping addiction and retail therapy can mask deeper emotions Why rock bottom can become a turning point instead of an ending The role of gratitude in personal growth and healing How thrifting, fashion, and style can build confidence at any size The mindset of “one action a day” to rebuild your life Overcoming shame and developing self-worth as a woman Dreaming big and creating content in a small town How to look good while starting over Instagram: @ekcliving Want to become the hottest, baddest, wisest version of yourself?! click here for my free book

    1h 2m

  2. JAN 7

    9. The Alignment Map: A Personal Operating System for Aligned Living

    As we step into 2026, vision boards and goal setting are everywhere. But what if the reason your goals haven’t worked in the past has nothing to do with discipline and everything to do with alignment? In this episode, Mary Lacey Banks introduces The Alignment Map, a powerful worksheet designed to help you stop building goals based on who you should be and start creating a life rooted in who you actually are. Drawing from personal experience, therapy insights, and years of living out of alignment, Mary walks you through a simple but transformative framework to help you clarify your values, set boundaries around what you’re no longer available for, and create a vision that truly fits you. This episode is for anyone who has ever: Built a vision board that didn’t feel right Chased goals that belonged to someone else Felt stuck, burned out, or disconnected from their own life Wanted clarity before committing to another “big year” Before you make a vision board… listen to this. Why vision boards don’t work when they aren’t aligned with your values The difference between goals and values (and why values matter more) How to define your hell yes and hell no values How to create a personal mission statement that acts as your North Star How to recognize when you’re out of alignment — and how to come back quickly The concept of a personal Board of Directors and how to use it for guidance Why committing to the journey matters more than committing to the goal In this episode, Mary walks through each section of The Alignment Map, including: Hell Yes Values – the non-negotiables that guide your decisions Hell No Values – what you are no longer available for Your Personal Mission Statement – how you intend to operate Out-of-Alignment Signals – how you know you’ve drifted Re-Alignment Practices – how you get back on track Your Board of Directors – who you allow to influence you Your Sentence of the Year – a guiding intention for 2026 Instead of committing to a rigid goal, Mary invites you to create one sentence you’ll carry with you through 2026 — a sentence rooted in faith, alignment, and trust in the journey. Because sometimes, God has an even better outcome than the one you planned. Download The Alignment Map Worksheet:👉⁠ https://mary-lacey-banks.kit.com/23eeae6057⁠ If this episode helped you slow down, reflect, or feel more aligned: Send it to a friend who’s making a vision board right now Leave a review on Spotify and Apple Podcasts Share it on your stories and tag @marylaceybanks Your support helps Glow Up and Show Up reach more people who need this message. 🧭 What You’ll Learn in This Episode📝 The Alignment Map Framework✍️ Your Sentence of the Year🔗 Resources & Links💛 If This Episode Resonated

    22 min

  3. 12/17/2025

    8. New Year, New Energy: How to Shift Your Frequency for 2026 with Jamie Crain

    If you’ve ever been curious about energy work but didn’t know how to explain it without sounding “woo,” this episode is for you. I’m joined by Jamie Crain of Energymend to demystify energy healing and break down frequency, vibration, and energetic hygiene in a way that actually makes sense. We talk about how emotions like fear, shame, and guilt can feel heavy (literally), and how small daily practices can help you raise your frequency, feel lighter, and stop sabotaging your goals. Jamie shares simple, practical ways to clear your energy using things you already have — like salt baths, showers with intention, and 524 Hz frequency music — plus how to shift from fear to faith as you move into 2026. We also get into money frequency, limiting beliefs around money, and a gratitude practice you can start today to change your relationship with abundance. What energy work is (and how to explain it in a grounded way) The basics of frequency, vibration, and energetic hygiene Why low-vibe emotions can feel “heavy” and how to release them A simple “get your ass in the bath” reset: salt + sound + intention How to use showers as a daily energy cleanse (even if you don’t have a tub) The role of 524 Hz frequency music and sound healing How to shift from fear-based living to faith-based living The connection between self-worth and money “Money frequency” + how to reframe scarcity and attract abundance This week’s Glow Work (your homework): the easiest energetic reset routine Take one shower or bath this week with intention:salt + sound (524 Hz) + a simple prayer/affirmation to clear what isn’t yours and raise your frequency. Website: energymend.comInstagram: @energymendVirtual Group Healings: Wednesdays (check her site for current details) If this episode helped you, please leave a 5-star rating and share it with a friend who needs a reset. Keywords (for search): energy work, energy healing, frequency healing, raise your vibration, how to clear your energy, sound healing, 524 hz, salt bath energy cleanse, energetic hygiene, fear vs faith, manifestation, money mindset, abundance frequency, chakras, spiritual healing

    51 min

  4. 11/13/2025

    7. Glow Up by Letting Go: Intuition, Healing & Wealth Energetics with Christina Deering

    Glow Up by Letting Go: Intuition, Healing & Wealth Energetics with Christina Deering Today’s episode is a soul-hug. I sit down with spiritual mentor and business intuitive Christina Deering for a conversation about somatic healing, intuition, friendship breakups, wealth energetics, and becoming the version of you who can hold the glow up you’re praying for. We talk breathwork, following divine timing, releasing relationships that dim your light, tuning back into your body, and why healing is often way more subtle and gentle than we think it is. If you’ve been feeling stuck, questioning your intuition, or craving a more faith-led life, this episode is going to feel like permission. In this episode: Christina’s guided grounding + prayer to open the spaceHow our “Wigging Out Wednesday” friendship moment became a catalyst in my glow upChristina’s eating disorder recovery + why healing goes way deeper than foodSomatic work, breathwork, and my “exorcism” momentLeaving corporate for spiritual workReleasing friendships that lower your vibrationHow to know if something is intuition or egoSimple practices to reconnect with your bodyWhy you’re not going backwards on your glow upWealth energetics, vibration, frequency + becoming a match for moreHow to follow your highest excitement (and why it’s magnetic) Glow Work of the Week ✨ Do Christina’s Six-Figure Shift Exercise — a nervous system regulation practice that helps you normalize success, feel safe receiving more, and align with your next-level self. Connect with Christina Podcast: You Unlimited IG: @iamchristinadeering TikTok: @iamchristinadeering If you loved this episode… 💛 Give the show 5 stars on Spotify 📝 If you’re an Apple listener, leave a written review 📲 Screenshot + tag me on your IG stories — I love seeing what resonates! Thank you for being here, babygirl. Holding you in the biggest thought hug. 💛🔥

    51 min

  5. 09/04/2025

    6.Healing Codependency in Relationships with Jessica Graham

    Codependency recovery, Al-Anon, and inner child healing—this week’s episode is all about breaking free from dysfunctional patterns and rewriting the story you tell yourself. If you’ve ever struggled with people-pleasing, boundary setting, or losing yourself in relationships, this conversation will feel like a thought hug. I’m joined by Jessica Graham, a storyteller and brand strategist whose own journey through 12-Step recovery, Al-Anon meetings, and inner child work has shaped the way she helps women heal. Together, we talk about: What codependency in relationships really looks like (beyond substance addiction)How Al-Anon tools and 12-Step recovery create clarity and boundariesThe role of inner child healing in building self-trust and resilienceUsing journaling and storytelling to reframe pain and uncover patternsThe power of small shifts—like Jessica’s practice of God walks (prayer walks)—to regulate your nervous system and bring peaceHow to move from victim mindset to gratitude, empowerment, and growth 🌟 Glow Work (this week’s practice): Take a God walk. Go outside without headphones, talk to God as if He’s your best friend, and notice how your energy and clarity shift. 💻 Connect with Jessica: Instagram: @jessicagraham.brandstudioWebsite: jessicagrahambrandstudio.comJoin her free Monthly Journaling Meetup (last Tuesday of every month!) 💖 If you loved this episode: Follow the show and tap ★★★★★ on SpotifyLeave a written review on Apple Podcasts—it helps more women find usShare this episode with a friend who’s ready for their own glow up Until next week, Glow Up Gang, I’m holding you tight in a thought hug. Love you, bye.

    47 min

  6. 08/27/2025

    5. God, Grief, and The Glow Up with Alexis Carpenter

    This week on Glow Up and Show Up, I’m joined by Alexis M. Carpenter—author, speaker, and truth-teller—for a raw, powerful conversation about faith, resilience, and the masks we wear to survive. Alexis and I connected instantly because, like me, she’s navigated alcohol, binge eating, and toxic relationships—but her story of healing goes even deeper. From losing her stepson, brother, and career in the same season, to rebuilding her faith after years of shame and silence, Alexis is proof that God can use even the hardest parts of our story to unlock purpose. We talk about:💔 The grief that cracked her open to faith again🎭 The “faces we wear” and how to identify your own mask🍽️ How binge eating and body image can become a shield after trauma🙏 The six phases of healing (and why awareness alone isn’t enough)💡 Why self-leadership is the foundation for confidence, freedom, and authentic connection This episode is one big thought hug and reminder that you are not alone in your struggles—and that your glow up is always possible, even if it starts at rock bottom. 🌟 Glow Work of the Week:Journal on this question → What do you believe about faith, God, or your higher power? Write down not just what you currently believe, but what you want to believe. Then, practice “acting as if” that belief is true this week. 🔗 Connect with Alexis:Her book: Changing the Reflection: The Faces We Wear and the Truths They HideFree quiz: https://forms.fillout.com/t/3Y5kj7mBMjusInstagram: @alexismcarpenterWebsite: RaisingHopeLLC.org ✨ If this episode spoke to you, please take a hot minute to leave a rating + review on Apple or Spotify. It helps so much in getting this show into the ears of more women who need it. I believe in you. I’m rooting for you. I love you.– MLB 💖

    1h 4m

  7. 08/13/2025

    4. Glow Up Your Mindset with Meredith Brick

    Babygirl… this one is a thought hug and a fire-up-your-soul pep talk all in one. Today, I’m joined by my friend and mental performance coach, Meredith Brick, to co-create The Mental Glow Up Framework , a set of powerful mindset boundaries you can keep in your back pocket when you’re in the thick of your glow up and your life doesn’t look different yet. We go deep into:✨ The plateau of latent potential — and why most people quit right before the magic happens✨ The difference between dreaming of change vs. deciding to change✨ How to keep showing up when no one else is clapping for you yet✨ Building “comeback energy” and bouncing back faster after setbacks✨ Why your self-talk literally rewires your brain (and how to make it work for you)✨ How to be ambitious and compassionate while you’re still healing Meredith shares tangible tools for self-awareness, simple mindset practices that actually stick, and her own vulnerable stories about loss, healing, and finding joy again. You’ll leave this episode feeling clear, capable, and ready to be the hottest, wisest, baddest version of yourself — brick by brick. Glow Work for this week: Grab a notebook and write at the top: Where do I feel stuck? Brain dump everything — no editing, no judgment. Ask yourself: What would the version of me who already got through this believe? Start showing up as her. Connect with Meredith:Instagram: @brickwaltrainingWebsite: brickwaltraining.com Let’s Connect:Instagram: @marylaceybanks If you loved this episode, share it with a bestie who’s in the middle of her own glow up. 💌

    55 min

  8. 08/07/2025

    3. Binge Eating Recovery Tools That Actually Work with Dr. Kristina Dobyns

    If you've ever felt like food was running your life, this episode is for you.  This week on Glow Up & Show Up, we feature Dr. Kristina Dobyns, host of Beyond Binge Eating, PhD in Somatic Psychology, and one of the most compassionate and science-backed voices in the recovery space. This episode unpacks what actually helps stop binge urges, why moderation doesn’t work for everyone, and how sensory tools like tapping and self-massage can literally change your brain in the moment. Kristina also opens up about her own 20+ year journey with bulimia, binge eating, and what finally brought her peace. It’s full of healing, empowerment, and realness. This isn’t about perfection, it’s about learning how to stay present, regulate your nervous system, and build a life you don’t want to numb from. ✨ In this episode, we cover: The truth about abstinence-based recovery Why somatic tools help when willpower doesn’t How to stop being hijacked by binge urges What nervous system regulation actually looks like The surprising “glow up” moment Kristina never thought she’d have 👯‍♀️ Glow Work: Kristina’s Glow Work assignment this week? Take two mindful minutes with one meal. No distractions, just you and your body. 🔗 Learn more about Dr. Kristina Dobyns: Conscious Bites course: www.BeyondBingeEating.com/Conscious-Bites Website: https://www.BeyondBingeEating.com Newsletter: https://beyondbingeeating.com/Newsletter/ Youtube: www.BeyondBingeEating.com/@BeyondBingeEating Instagram: @beyondbingeeating 📦 Grab your FREE Eat-With-Awareness Bundle to slow down, stay present, and reclaim peace with food: https://beyondbingeeating.com/opt-in/ — 💌 Subscribe & Review:Loving the podcast? Be sure to follow, leave a 5-star review, and share with someone who needs this message today.

    57 min
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5
out of 5
13 Ratings

About

Welcome to Glow Up and Show Up, the podcast for the girlies who are ready to stop numbing and start becoming. I’m your host, Mary Lacey Banks: former party girl turned podcaster, speaker, and your personal hype woman for the biggest glow up of your life. The glow up isn’t a trend. It’s not a diet. It’s a mindset. A lifestyle. A lifelong journey of becoming who you were always meant to be. Each week, I share coaching, honest conversations, and Glow Work to help you create a life that feels as good on the inside as it looks on the outside. Let’s glow, babygirl. ✨

Information

  • Creator
    Mary Lacey Banks
  • Years Active
    2023 - 2026
  • Episodes
    57
  • Rating
    Explicit
  • Copyright
    © Mary Lacey Banks
  • Show Website
    Glow Up and Show Up