The Ultimate Journey of Self-Care

Alison Katschkowsky
  • 5.0 (38)
  • 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. Breathing for Better Sleep with guest Raj Khedun

    5d ago

    Breathing for Better Sleep with guest Raj Khedun

    In this encore episode about breathing for better sleep, this episode focuses on how a simple breathing practice may help with relaxation, stress, and insomnia. Alison speaks with Raj Khedun, the editor-in-chief of Keep Fit Kingdom and the creator of the 3-3 Metaverse breathing method. He explains that his interest in the body, fitness, martial arts, and breathing developed over time, alongside questions about human potential, recovery, and the effects of breath on the nervous system and body. They discuss the 3-3 breathing method as Raj explains that it involves breathing in through the nose in three parts and breathing out through the mouth in three parts, with the exhale helping to activate the vagus nerve. He describes it as a simple practice that can be done for 30 to 90 seconds, especially before bed. They also discuss how the method may help reduce mental chatter, stress, and panic, and how it may support sleep by encouraging relaxation. Raj says it should be practiced properly and consistently, and that it can be learned in a way that is easy to remember and repeat. They close with a reminder that a few minutes of breathing practice is a manageable part of a daily routine. HIGHLIGHTS: 1:54 Childhood Dreams and Curiosity 5:48 From Questions to Training 9:13 India Changes Everything 11:21 The Three-Three Breathing Method 19:17 Relaxing Into the Practice 23:42 Breathing for Better Sleep connect with Raj website: https://keepfitkingdom.com 360 Club 1 year birthday! June promo code: 360BIRTHDAY 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

    29 min
  2. The ROI of Peace with Courtney Koenig

    Jun 9

    The ROI of Peace with Courtney Koenig

    Due to its popularity and with Summer approaching, Alison thought it would be the perfect time to re-air her conversation with Courtney Koenig about the “ROI of peace” and how she has reframed her coaching work around peace, self-care, business, and daily life. They also discuss human design as a tool for understanding our natural gifts, decision-making patterns, energy, rest, and work style. Alison and Courtney talk about peace as something we create and maintain ourselves, rather than something determined by outside circumstances. Courtney shares simple ways to build peace into everyday life, including short practices, somatic resets, walking, connection, and a “peace list” of supportive activities. HIGHLIGHTS: 2:44 Courtney’s Rebrand Story 7:09 What Human Design Means 10:56 Understanding Your Type 17:30 Sponsored Break 19:15 Tools, Not Magic 21:27 Finding Peace Daily 27:09 Practical Peace Habits 32:17 Advice for the New Year connect with Courtney: website: https://www.courtneykoenig.com 360 Club 1 year birthday! June promo code: 360BIRTHDAY 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

    39 min
  3. Setting Non-Negotiables with JD Tremblay

    Jun 2

    Setting Non-Negotiables with JD Tremblay

    Alison welcomes J.D. Tremblay, director of Hungry Warrior Academy in Canada, discussing his DECA system for building clarity, resilience, and high performance through physical, mental, and spiritual health. He says emotions should be treated as data, with decisions based on facts, logic, and personal goals, purpose, health, and direction. He explains the four parts of DECA: discipline, energy regulation, capacity, and action. Tremblay says discipline comes from structure and a non-negotiable routine, energy should be managed through food, hydration, and exercise, capacity should be developed by understanding and stretching one’s abilities, and action means choosing one priority and building a structure around it. HIGHLIGHTS: 2:59 Emotions as Data 4:40 The DECA System 7:39 Discipline Defined 11:32 Regulating Energy 13:02 Building Capacity 16:41 Take One Action 20:15 Connecting the Dots connect with J.D. Tremblay: website: https://hungrywarrioracademy.com 360 Club 1 year birthday! June promo code: 360BIRTHDAY 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

    26 min
  4. Leadership That Supports You with Jennifer Doty

    May 26

    Leadership That Supports You with Jennifer Doty

    In this episode Alison speaks with Jennifer Doty about navigating career change after an unexpected layoff from a long MetLife career. They talk about how she reflected on what she wanted her next chapter to look and feel like, defined her non-negotiables, and used networking to find a new role that fit her priorities and strengths. A major theme of the conversation is what it means to do many things while still prioritizing yourself. Jennifer shares how she moved through fear, questioned old beliefs about work and money, and learned to trust her own judgment rather than looking for validation from others. They also talk about her personal practices for staying grounded, including journaling, meditation, gratitude, and reading. She describes these as daily habits that help her manage her mindset and stay connected to what matters most. Finally, they cover her side business with LivePure, a nutrition and supplementation company. Jennifer explains how she started using the products, later chose to build the business part-time, and now uses her leadership and relationship-building skills to create residual income while continuing her full-time work. HIGHLIGHTS: 2:47 Choosing the Right Fit 7:01 Doing More at Once 12:57 Investing in Wellness 15:07 Relationships Build Business 17:43 Daily Practices Matter connect with Jennifer: website: https://jenniferdoty.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

    24 min
  5. Journaling into Your Safe Space with Chanlee Sutoyo

    May 19

    Journaling into Your Safe Space with Chanlee Sutoyo

    In this episode Alison speaks with Chanlee Sutoyo about journaling as a tool for self-care, emotional processing, and reclaiming personal voice. She shares that she has journaled since childhood and describes her journal as a private place to tell the truth without judgment. They discuss how she came to use journaling in a more intentional way during a difficult period in her career. After developing chronic pain in a high-pressure attorney job, she began looking at the emotional and psychological roots of what she was experiencing. She explains that writing down anger, grief, resentment, and other feelings helped release what she had been holding in her body. She also walks us through her approach to journaling, which she uses with women who are high-achieving and often self-silencing. Rather than focusing on perfect conditions or polished writing, she encourages raw, honest writing and treats prompts as doorways that can help people identify what they are carrying and what they want to claim for themselves. They talk about Chanlee's live small-group journaling circles, where participants write together, then have optional sharing and witnessing time. She says this group setting creates trust, support, and space to be seen without coaching or fixing. She also shares that she offers private coaching, a website with resources, and a downloadable PDF with prompts for people who want to begin journaling. HIGHLIGHTS: 1:16 Meet the Journaling Expert 2:57 What Journaling Really Does 4:11 From Success to Chronic Pain 6:50 Discovering Rage Journaling 10:53 Pressure, Pain, and Women 14:20 The Journaling Process 17:09 Inside the Writing Circle 19:57 Start Journaling Today connect with Chanlee website: https://rageonthe.page 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

    27 min
  6. Defining 'Middle || Pause' with Dr. Phyllis Nsiah-Kumi (Doc Kumi)

    May 12

    Defining 'Middle || Pause' with Dr. Phyllis Nsiah-Kumi (Doc Kumi)

    Alison sits down with Dr. Phyllis Nsiah-Kumi, affectionately known as Doc Kumi, who serves as the chief women's health officer at Bespoke Concierge Medicine. Their conversation delves into the crucial topic of women’s health, focusing on the unique challenges faced as women transition through midlife, particularly around the time of menopause. They begin by exploring the differences between traditional medical practices and the personalized approach offered through concierge medicine. Doc Kumi explains that concierge medicine emphasizes tailored care, allowing her to build deeper relationships with patients and cater to their individual health needs. As they delve deeper into women's health, Doc Kumi addresses the significant gaps that exist in traditional approaches to women’s healthcare. The conversation highlights how common health issues are often under-researched and poorly understood, with many health studies disproportionately focusing on male subjects. Doc Kumi poignantly shares that menopause is frequently treated as a “black box,” a time shrouded in misinformation and stigma and introduces the concept of the "middle pause," a term she coined to describe not only the physiological changes that occur during this time but also the opportunity it provides women for self-reflection and reinvention. Throughout their dialogue, they touch upon the common symptoms and health concerns women face in their 40s and beyond, such as brain fog, fatigue, musculoskeletal issues, and changes in mood and sleep patterns. Doc Kumi emphasizes that these experiences are not just signs of aging but are related to hormonal changes that can be addressed. Doc Kumi also presents her "middle || pause framework," a structured approach to addressing menopausal symptoms and promoting long-term health. This framework categorizes the various concerns women may encounter into twelve essential areas, ensuring comprehensive care that extends beyond immediate symptoms to include preventive health measures. This holistic perspective prioritizes long-term well-being and aims to equip women with the knowledge and tools they need to manage their health proactively. HIGHLIGHTS: 1:36 The Concept of Concierge Medicine 2:31 Women's Health Overlooked 3:53 Embracing the Middle Pause 5:20 Addressing Common Health Concerns 10:35 Navigating Health Changes in Midlife 13:42 The Middle || Pause Framework 19:08 Comprehensive Health Categories 20:23 The Importance of Advocacy 25:02 Empowering Women to Speak Up connect with Doc Kumi Bespoke Concierge: https://www.bespokeconciergemd.com/providers/phyllis-nsiah-kumi Doc-Kumi: https://www.doc-kumi.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

    32 min
  7. Leading Yourself with Jane Monroe

    May 5

    Leading Yourself with Jane Monroe

    Alison welcomes Jane Monroe, a seasoned entrepreneur and public speaker, to explore the vital link between self-leadership and personal fulfillment. They discuss her journey from stay-at-home mom to the founder of Embrace the Grape, examining how her personal values shape her leadership approach. Their conversation highlights the importance of self-awareness and the pitfalls of observational thinking, urging listeners to reflect on their self-perception and its influence on relationships. Jane introduces her concept of "intellectual stickiness" to illustrate the balance needed between rationality and emotion in effective self-leadership. They also delve into practical self-care strategies, such as journaling and seeking external feedback, reinforcing that true leadership begins from within. HIGHLIGHTS: 3:14 The Journey of Leadership 9:07 Leading Yourself and Others 9:42 Framework for Leadership 12:17 Discovering Your Blind Spots 14:54 The Role of Self-Care 16:36 The Importance of Self-Awareness 19:27 Embracing Uncomfortable Growth connect with Jane LinkedIn: https://www.linkedin.com/in/janemonroe 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

    24 min
  8. Mushroom Use in Holistic Health with Ben Brassington

    Apr 28

    Mushroom Use in Holistic Health with Ben Brassington

    Mushroom use is on the rise and in this episode Alison has a very informative conversation with Ben Brassington, the owner of Bare Remedies, a company dedicated to harnessing the power of mushrooms for holistic health. As they dive into the fascinating world of mushrooms, they explore their growing popularity among individuals seeking natural alternatives for health and self-care. They discuss various types of mushrooms, differentiating between edible varieties and those used for their functional medicinal properties. Ben emphasizes the importance of understanding the extraction methods used in mushroom supplements, describing three main types: water extraction, alcohol extraction, and spagyric alchemy. This deep dive into extraction methods reveals a significant difference in bioavailability, with spagyric extraction offering over 90% efficacy, ensuring that consumers are getting the true benefits of the mushrooms. Throughout their conversation, they touch on the therapeutic potential of specific mushrooms like lion's mane, reishi, and cordyceps, examining their benefits for energy, focus, and mental clarity. Ben shares compelling testimonials from users who have experienced profound positive changes in their daily lives after incorporating these mushrooms into their wellness routines. Ben addresses common misconceptions about mushroom products, clarifying the difference between functional mushrooms and their psychoactive counterparts. In addition, he urges listeners to be vigilant about dosage and potency when selecting supplements, emphasizing the necessity for careful consumer choices in a market that's rife with misleading marketing practices. HIGHLIGHTS: 3:10 The Rise of Mushroom Medicine 4:34 Understanding Mushroom Varieties 8:47 Extraction Methods Explained 14:15 The Power of Spagyric Alchemy 16:50 Ensuring Quality in Supplements 28:57 Tips for Getting Started connect with Ben website: https://bareremedy.net/store/bareremedy 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

    36 min
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5
out of 5
38 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
    390
  • Rating
    Clean
  • Copyright
    © Copyright 2026 Alison Katschkowsky
  • Show Website
    The Ultimate Journey of Self-Care

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