38 episodes

I’m Cathy Struecker, a wife and mama of 3; an energetic rhythms expert, yoga teacher, NLP coach, fitness professional, and entrepreneur who also loves to connect others with ways to enhance health, harmony and happiness in life. From learning to use your body’s rhythms and the moon’s cycle to optimize productivity and avoid burnout to living sustainably, I give you tools that help you discover how to live and feel your best no matter what season of life you are in. Join me as I reveal what has worked for me on my path towards more conscious living and talk with other experts about their own personal take on what creates health, harmony and happiness. Through my journey with cyclical living, yoga, anxiety, parenting, and entrepreneurship, I bring you various perspectives that will help you navigate self-care, work-life balance, mindfulness, spirituality and much more.

Health Harmony & Happiness with Cathy Cathy Struecker

    • Health & Fitness
    • 5.0 • 26 Ratings

I’m Cathy Struecker, a wife and mama of 3; an energetic rhythms expert, yoga teacher, NLP coach, fitness professional, and entrepreneur who also loves to connect others with ways to enhance health, harmony and happiness in life. From learning to use your body’s rhythms and the moon’s cycle to optimize productivity and avoid burnout to living sustainably, I give you tools that help you discover how to live and feel your best no matter what season of life you are in. Join me as I reveal what has worked for me on my path towards more conscious living and talk with other experts about their own personal take on what creates health, harmony and happiness. Through my journey with cyclical living, yoga, anxiety, parenting, and entrepreneurship, I bring you various perspectives that will help you navigate self-care, work-life balance, mindfulness, spirituality and much more.

    #37: Using Nature and Music Therapy for Health

    #37: Using Nature and Music Therapy for Health

    Science has proven that plants release natural chemicals that can improve immune function, mood + stress levels.  Crystal Berkenes shares what Nature Therapy is and how she combines it with music for health + what to expect from forest bathing.

    You may know from experience that being in nature feels therapeutic, but did you know there is actual scientific evidence that spending time in nature can affect you at a cellular level by helping your immune system and nervous system?
    Taking a walk in nature is not the same as taking a walk down a city street.  There are natural chemicals released by plants that actually have a positive impact on your physical well-being.
    Enter Nature Therapy.  Also called Forest Bathing or Shinrin-Yoku, it’s inspired by a Japanese practice of spending time in nature that “enhances health, wellness and happiness” according to the Association of Nature and Forest Therapy Guides.   
    In today’s episode I’m talking with Certified Nature Therapy Guide Crystal Berkenes who is also a Music Therapist and combines the 2 practices to create an experience for participants that can actually be health-changing. 

    Grab the show notes at www.cairnyogawellness.com/podcast37.

    Highlights:
    {9:15}   What is Music Therapy
    {13:28} What is Forest/Nature Therapy
    {14:49} Lasting Effect of Nature Therapy
    {17:18} Nature Therapy How-to
    {18:22} Nature Therapy Guide Training
    {23:40} What to Expect on a Guided Nature Walk
    {26:51} Music Therapy in Nature
    {32:51} Wild Tending in Nature
    {35:50} Length of a Nature Therapy Session
    {39:42} Dr. Suzanne Bartlett Hackenmiller

    Connect with nature through your own version of a nature therapy walk or by simply heading outdoors and walk barefoot in the grass, practicing a technique called Earthing. Then share what your experience here is in our Cultivating Health Harmony and Happiness Community.  I want to know what you did and if you noticed any differences emotionally or mentally, or perhaps if your sleep was different on the night or nights following your nature therapy. 
    Resources:
    Association of Nature and Forest Therapy Guides and Programs

    The Outdoor Adventurer's Guide to Forest Bathing: Using Shinrin-Yoku to Hike, Bike, Paddle, and Climb Your Way to Health and Happiness - Dr. Suzanne Bartlett Hackenmiller*
    Join the Podcast New Season Launch Team

    Mountain Meditation
    Guest Links:
    Crystal Berkenes  |  musictherapycab@gmail.com  |  @crystal.berkenes

    Other Episodes like this one:
    #30: Herbal Medicine with Spiritus Vitae Botanicals
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    *This is an affiliate link, which means I get a small compensation, at no expense to you, if you choose to purchase from this link.

    • 54 min
    #36: Cultivating Healthy Communication in Relationships

    #36: Cultivating Healthy Communication in Relationships

    We all have different communication styles that we tend to gravitate towards, and even though we may be speaking the same language, sometimes our needs, wants and desires get lost in translation when it comes to our relationships. Katie Rössler gives tips on how to overcome this communication breakdown and instead build positive connections.
    We discuss healthy arguing strategies as well as how to get back into the flow of communicating with your spouse or partner.  Life is always happening around us, and it takes patience and practice to remember to be present for your spouse. And when this intentionality is in place, you can begin to create healthy habits around communicating more effectively while having fun with it.
    Katie and I talk perceived gender roles + how those perceptions come into play with creating communication barriers. Learn how to bring your family together to overcome these barriers so that everyone is on the same page.  Katie shares her outline for a successful family meeting and what a good age is to invite your kids to be a part of those family meetings.  She also introduces us to the concept of the Chief Household Officer and what that means in terms of running a home.

    Grab the show notes and resources at www.cairnyogawellness.com/podcast36.


    Highlights:
    {4:51}   Katie’s background with communication
    {6:16}   Healthy Arguing
    {11:08} Physiological responses to arguing
    {12:29} Arguing style, actions and boundaries
    {13:52} Improving communication + helping it flow
    {17:52} Practicing humility in marriage
    {18:38} Healthy communication habits in relationships
    {23:30} Accountability for giving and receiving love
    {27:35} Gender roles + household responsibilities
    {31:58} The unintentional career hierarchy perception
    {35:25} The Family Meeting
    {42:48} The Chief Household Officer

    Resources:
    All of Katie’s resources can be found here:
    Positive Connections Resources
    We mentioned this book in our discussion:  The 5 Love Languages
    Here are some other resources for communicating about shared responsibilities in the home: Tools for Communicating Shared Responsibilities

    Guest Links:
    Katie Rössler  |  www.positiveconnections.com  | Positive-Connections.com (mid-summer 2020)
    Follow Katie on Social:
    Facebook:  @thechiefhouseholdofficerclub  @positiveconnectionsforcouples
    Instagram:  @thechiefhouseholdofficerclub @positiveconnectionsforcouples


    Join our community here and share: What is the 1 thing you want to be intentional about focusing on in creating healthy communication habits in your home?
    Rate or review this podcast on Apple Podcasts here.
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    • 54 min
    #35: Loneliness and Your Health

    #35: Loneliness and Your Health

    Loneliness is a signal or indicator that something in life needs to change--it’s a feeling, which can make it hard to detect. And if not addressed, it can potentially have negative health side effects in the way of chronic illness and decreased lifespan.  
    Loneliness actually affects nearly half the U.S. population NOT during a pandemic, so I can imagine that right now these numbers are indeed heightened.  I’m speaking with Amie Zarling today, a Clinical Psychologist and assistant professor at Iowa State University who has done extensive work on social connectedness and how to seek out authentic relationships.

    Grab the show notes and all resource links here.
    Highlights:
    {5:34} Loneliness in the U.S.
    {6:42} Loneliness Defined
    {7:56} Social Connectedness
    {9:44} Identifying Loneliness or Social Disconnection
    {11:18}  Interventions for Loneliness
    {13:26} Cultivating Authentic Relationships
    {17:43} Levels of Connectedness
    {19:42} How Mindfulness Fits In
    {32:18} Loneliness During Social Distancing

    More Episodes Like This one:
    #20: Your Attitude Creates Your Mindset, Chris Gordon

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    • 37 min
    #34: A Tribute to Mamas

    #34: A Tribute to Mamas

    In honor of Mother's Day, I'm sharing a compilation of reflective blog posts I wrote after my first child was born.  Some of my parenting philosophies have changed, but these personal essays reveal the emotional struggle of a new mom with a colicky baby.  My son, who is my firstborn, was a challenging baby to say the least. We spent hours soothing him.  And it was during this time that I began a little blog called Counting My LITTLE Blessings.  It was a way for me to deal with the emotions I was experiencing being a new mom and navigating postpartum with a fussy baby and a husband who was away for work much of the time.  
    Since writing these posts, I have grown so much and learned so much as a mother and person.  I have no doubt changed over the past 6 years and continue to do so.  And now a mama of 3 littles, life sure is different.  We are still in the weeds, as all mamas and daddy’s are when you’re kids are young and so dependent on you, but the advice and perspectives I share in these posts are worth revisiting as we approach Mother’s Day.
    If you are a mom to someone, keep doing what you’re doing.  You’re making a difference in a child’s life, no matter how hard it can be at times.  Inspire those around you and they, too, will inspire others.

    Highlights:
    {3:20}    12 Weeks  Counting My LITTLE Blessings blog post published March 23, 2014
    {17:07}  3 Realities  Counting My LITTLE Blessings blog post published April 6, 2014
    {28:58}  Dear Huck  Counting My LITTLE Blessings blog post published May 11, 2014
    {30:39}  Encouragement for Mamas

    Join our community here.
    Rate or review this podcast on Apple Podcasts here.

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    More Episodes Like This:
    #10:  Choosing a VBAC
    #7: My Tips for Balancing Work + Family
    #1: My Journey to Adamantine® Yoga

    • 32 min
    #33: What's in Your {Recreational} Water? (Part 2)

    #33: What's in Your {Recreational} Water? (Part 2)

    Water quality goes much beyond just our drinking water; it’s also the source of recreation for many, so keeping it clean means it will be safe for your family to boat, swim and play near as you reconnect with nature this Spring and Summer.  Ingrid Gronstal of the Iowa Environmental Council and I continue our discussion of where water pollution comes from and how each one of us can be a part of contributing to safer waterways.  
    Ingrid shares the 3 main sources of water pollution and her thoughts on how waterways could be an avenue for resiliency in the state after disasters such as COVID-19.  By creating spaces near water to encourage people to get out into nature, be active, shop or socialize, it increases the likelihood that water would be seen more as a resource to be valued and taken care of while encouraging economic growth.
    She emphasizes that it is a joint effort and that farmers also need the support to continue agriculture practices as it is such a large part of our economy in Iowa, so it’s important to have programs in place that also encourage farmers to care for the land that impacts the waterways.

    Highlights:
    {5:55}    How nutrient pollution affects recreational waters
    {8:21}    Why the water is toxic when algae blooms occur
    {10:31}  Bacteria in the water
    {11:15}  Algae blooms and your pets
    {12:45} How much of the water is affected by algae blooms
    {14:36} Measures to prevent this pollution
    {17:04} Benefits of conservation practices for the land
    {17:46} Water as a resource to create resiliency as a state
    {21:50} Creating farm programs that also support the message of water as a resource
    {23:30} How you can help create more recreational waterways

    I want to know what your favorite spring or summer activity is on or near the water--join the conversation here!

    Guest Links:
    Ingrid Gronstal   |   Water Program Director Iowa Environmental Council  |  www.iaenvironment.org
    Other Episodes like this one:
    #32: Earth Day + What’s in Your Water (Part 1)
    #31: Sustainable Minimalism with Stephanie Seferian
    #30: Herbal Medicine with Spiritus Vitae Botanicals
    #29: Creating Less Waste in Your Environment

    Rate or review this podcast on Apple Podcasts here.

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    • 35 min
    #32: Earth Day + What's in Your Water? (Part 1)

    #32: Earth Day + What's in Your Water? (Part 1)

    Today is Earth Day, and access to clean and safe drinking water is not a concern that should only be reserved for speaking of 3rd World Countries.  Believe it or not it’s also an issue that impacts neighbors in our own back yards no matter where you are in the United States.  
    In today's episode Ingrid Gronstal, Iowa Environmental Council, and I talk about water pollution, why it concerns you no matter where you live and how you can be a part of creating access to cleaner water right where you live.  Ingrid gives some actionable steps we can take to ensure we are doing our part in contributing to safe drinking water wherever we live.

    This is the first in a 2-part series on water quality and cultivating safe waterways.  Plus find out a tradition that my family does on Earth Day that you can easily share with your family to make a difference for our planet.

    Get the show notes here (cairnyogawellness.com/podcast32).
    Highlights:
    {3:18}    My Family’s Earth Day tradition
    {8:38}    What the Iowa Environmental Council does
    {11:48} Responding to trash dumping in your environment
    {14:08} How to use your voice to make a difference
    {16:00} Water pollution + it’s impact downstream
    (20:31) How drinking water is affected by pollution
    {25:27} What constitutes clean drinking water
    {30:20} The source of your water matters
    {33:35} Community-based solutions for safe drinking water
    {36:10} Ensuring safe water in your own home
    {42:22} Contributing to safe drinking water in your community


    More Episodes Like This:
    #29: Creating Less Waste in Your Environment
    #30: Herbal Medicine with Spiritus Vitae Botanicals
    #31: Sustainable Minimalism with Stephanie Seferian
     
    Guest Links:
    Ingrid Gronstal   |   Water Program Director Iowa Environmental Council

    Join our community here.
    Rate or review this podcast on Apple Podcasts here.

     Follow us:
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    • 48 min

Customer Reviews

5.0 out of 5
26 Ratings

26 Ratings

ktmd7 ,

A little late but just when I needed it most!

Although I have followed Cathy for years and would see when a new podcast was posted, I “didn’t” need that in my life. I liked my mystery or murder podcast. I didn’t need a self care podcast. However, in February, I finally accepted that I was depressed and had been for sometime. I struggled with anxiety as well. After listening to Brené Brown’s podcast and looking inward I was searching for more and finally realized I “did” need this! I needed Health, Harmony, and Happiness in my life. I am glad I finally showed up to the party. Thank you so much friend!

México friend ,

Health, Harmony, and Happiness

Cathy covers a wide range of topics with interesting guests. I always learn something new and thought- provoking. Her voice is calm and soothing.

car0lz1m ,

Relaxing

Cathy has the best voice so soothing and relaxing. Thoughtful conversation and advice!

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