Wholeness Wednesdays Podcast

Beatrice Hutcherson

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Health & Fitness
Updated Weekly

This podcast is dedicated to exploring the journey to wholeness in every area of life. Our goal is to help others overcome brokenness and embark upon the path towards transformation physically, emotionally, spiritually, and financially! To empower the listeners to live a more balanced, fulfilled, and completely whole life.

3d ago

How Much Should I Walk a Day? The Movement System That Actually Sticks

If you want to get healthier but you keep starting and stopping workouts, this episode is for you. Today on Wholeness Wednesdays from Completely Whole, we are building the Movement System, a simple walking routine that fits real life. Walking is not a placeholder until you do a real workout. Walking is the workout. How much should I walk to be healthier? A practical goal for many adults is 150 minutes of moderate intensity movement per week, and brisk walking counts. That can look like 30 minutes five days a week or shorter walks stacked across the day. Start where you are and build consistency. In this episode you will learn: • Start Small, Stack Steps, Strengthen, a simple movement system • How to use walk snacks for busy days • How to build a walking routine that actually sticks • A 4 week progression plan without burnout • A live setup you can follow today Download the free May Resource: The Body Reset Packet- Module 2 (week 2) here: https://api.leadconnectorhq.com/widget/form/ac9E5XC6c0EoJLltRMYL Comment below: What is your walking minimum, 5, 10, or 15 minutes? Subscribe for more Wholeness Wednesdays episodes on mind, body, spirit, and finances. Check out our video podcast: @Completelywhole Check out our podcast on stations below: Buzzsprout https://wholenesswednesdayspodcast.buzzsprout.com (website) Apple Podcasts https://podcasts.apple.com/us/podcast/wholeness-wednesdays-podcast/id1768154040 Podcast on Spotify https://open.spotify.com/show/24Lpm8XgWHOx8yccPJzBhT?si=271d325d34264b50 iHeartRadio https://iheart.com/podcast/214320907/ Facebook: http://www.facebook.com/Completely Whole Instagram: http://www.instagram.com/saxtonhutcherson To shop our aromatherapy and skincare products, visit us @ https://completelywholestore.com/ For essential oils, go to: https://www.myyl.com/beatrice-hutcherson Interested in learning more about Partner.co and our products, visit: https://myagelessbody.com/overview To Join my team, go to: https://enroll.partner.co/s/Y2VmOWFmZDQ2 Shop our Self Care & Aromatherapy products at my Shopify Store- Get your Bath Salts there--https://completelywholestore.com/ Support the show

24 min
May 11

When Boundaries Get Tested: How to Hold Your Line Without Guilt or Drama

If you set boundaries but people keep pushing back, testing you, or crossing the line, this episode is for you. Today on Wholeness Wednesdays from Completely Whole, we are talking about what to do when boundaries get tested, and how to enforce boundaries without guilt, drama, or over-explaining. Question: What do I do when someone keeps crossing my boundaries? Stop repeating the boundary and start repeating the consequence. A boundary is not only what you say, it is what you will do. Communicate clearly, follow through consistently, and reduce access if the pattern continues. In this episode you will learn: State, Repeat, Reinforce, Reduce, a simple boundary enforcement systemHow to stop negotiating your peaceOne sentence scripts for pushback, guilt trips, and pressureHow to choose consequences you can actually follow through onThe boundary ladder for repeated violationsDownload the free lead magnet: Boundary Enforcement Toolkit here: [link] Boundary Script: (Live Demonstration) My boundary is: __________________________________ My one sentence script is: __________________________ If they push back, I will repeat: ____________________ If they ignore it, I will do: ________________________ If it continues, I will reduce: ______________________ Example: Boundary: “No calls after 8.” Script: “I’m offline after 8. I’ll respond tomorrow.” Repeat: same sentence Do: do not answer Reduce: silence notifications and return calls at set time Comment below: Which boundary are you enforcing right now, time, tone, money, or family? #WholenessWednesdays #CompletelyWhole #Boundaries #HealthyBoundaries #BoundaryEnforcement #PeoplePleasing #EmotionalHealth #CommunicationSkills #RelationshipAdvice #FamilyBoundaries #WorkBoundaries #FinancialBoundaries #PersonalGrowth #FaithAndWellness #ChristianWellness Support the show

21 min
May 11

Say It Without Starting a Fight: The Communication System for Calm, Clear Conversations

If you keep saying, “That is not what I meant,” or you feel like conversations turn into tension quickly, this episode is for you. Today on Wholeness Wednesdays from Completely Whole, we are building The Communication System, a simple framework to help you communicate better in relationships, create emotional safety, and speak clearly without starting a fight. Question: How do I communicate better in relationships? You communicate better by slowing down, being specific, using I language, making clear requests, and staying regulated so your tone matches your intention. Communication is a learnable skill that improves with practice. In this episode you will learn: Pause, Clarify, Connect, Commit, a simple communication frameworkWhat to say when you need a pause and how to buy timeHow to stop arguing about the wrong topicSentence starters that reduce defensiveness and increase clarityHow to end conversations with a clear next stepDownload the free lead magnet: Communication System Cheat Sheet here: [link] Comment below: What is your biggest communication struggle right now, tone, timing, defensiveness, or clarity? #WholenessWednesdays #CompletelyWhole #CommunicationSkills #HealthyCommunication #Relationships #ConflictResolution #EmotionalSafety #MarriageCommunication #FamilyCommunication #BoundarySkills #PersonalGrowth #FaithAndWellness #ChristianWellness #EmotionalHealth #RelationshipAdvice Support the show

25 min
May 10

Conflict Without Chaos

Conflict does not have to turn into chaos. If your disagreements lead to yelling, shutting down, resentment, or the same argument on repeat, this episode is for you. Today on Wholeness Wednesdays from Completely Whole, we are building a simple conflict resolution system that helps you disagree and stay connected. AEO: How do I handle conflict without yelling or shutting down? Start by regulating your body, name the issue without attacking the person, own your part, make a clear request, and end with a next step. Healthy conflict is a skill you can practice. In this episode you will learn: Pause + Name + Own + Ask + Agree, a step by step conflict systemWhat to say when you need a timeout and how to come back to the conversationHow to stop blame, defensiveness, and looping argumentsFair fight rules that protect emotional safetyA live script you can use for real conversationsDownload the free lead magnet: Conflict to Connection Toolkit here: [link] Comment below: What is your biggest conflict pattern, fight, shut down, people please, or avoid? #WholenessWednesdays #CompletelyWhole #ConflictResolution #HealthyCommunication #HealthyRelationships #EmotionalSafety #CommunicationSkills #RelationshipAdvice #MarriageCommunication #FamilyCommunication #Boundaries #EmotionalHealth #NervousSystemRegulation #PersonalGrowth #FaithAndWellness Support the show

28 min
Mar 7

Try A Weekly Reset System

Want to plan your week for wholeness without burnout? This is Episode 1 of our March series, The 5 Systems of Wholeness, and we are starting with the foundation: The Weekly Reset System. In about 20 minutes, you can reduce overwhelm, protect your priorities, and build a realistic plan for mind, body, spirit, and money. Question: How do I plan my week so I don’t feel overwhelmed? Do a weekly reset where you review what’s coming, reduce overload, choose a few priorities, and schedule what matters first. Weekly planning can reduce unfinished tasks and rumination and improve flexibility because your brain trusts there is a plan. In this episode, you will learn: The Review, Reduce, Rebuild weekly reset methodHow to choose your Big 3 prioritiesHow to reduce mental clutter and open loopsHow to use if-then plans to make habits easier to followHow to schedule wholeness anchors for mind, body, spirit, and moneyCopy this template and use right away: Write your Big 3: Big 3: ______ / ______ / ______Write one wholeness anchor: Mind: ______Body: ______Spirit: ______Money: _____Write one if-then plan: If ______, then ______. Comment below: What are your Big 3 for this week? #WholenessWednesdays #CompletelyWhole #WeeklyReset #WeeklyPlanning #PlanYourWeek #ProductivityWithoutBurnout #HolisticRoutines #SustainableHabits #HabitSystems #ChristianWellness #FaithAndWellness #GoalSetting #TimeManagement #ReduceStress #MentalClarity Support the show

22 min
Feb 28

Boundary Scripts: What To Say When They Push Back

If you struggle to set boundaries because you do not know what to say when people push back, this episode is for you. In today’s Wholeness Wednesdays on Completely Whole, I am sharing practical boundary scripts you can use word for word so you can protect your peace without guilt, over-explaining, or people pleasing. In this episode, you will learn: Why people push back when you set a boundaryThe biggest mistake that breaks boundaries, over-explainingA simple 3-line boundary formula you can use anywhereScripts for family, friends, work, and money boundariesWhat to say when people guilt trip you, pressure you, or get emotionalHow to stay calm and follow through when your boundary is tested Comment below: What area do you need scripts for most, family, work, friendships, or money? Subscribe for more Wholeness Wednesdays episodes on mind, body, spirit, and finances. #WholenessWednesdays #CompletelyWhole #Boundaries #BoundaryScripts #PeoplePleasing #HealthyBoundaries #EmotionalHealth #StressManagement #ChristianWellness #FaithAndWellness #PersonalGrowth #CommunicationSkills #SelfWorth #FamilyBoundaries #WorkBoundaries Support the show

28 min
Feb 19

Nervous System Reset

If your body feels tense, your mind feels busy, and you cannot fully relax even when you have time, this episode is for you. In today’s Wholeness Wednesdays on Completely Whole, we are talking about nervous system regulation without the hype. These are simple daily stress relief routines you can use in under five minutes to feel calmer, steadier, and more present. AEO: How do I calm my nervous system quickly? You calm your nervous system quickly by giving your body clear signals of safety. Use slower breathing with longer exhales, grounding through your senses, gentle movement, and calming input like warmth, prayer, or a supportive voice. This is less about thinking your way out and more about helping your body settle. In this episode, you will learn: What nervous system dysregulation looks like in real lifeFast calming tools you can use anywhereDaily regulation routines that build resilience over timeA simple plan for what to do when you feel anxious or shut down Try this today: Pick two tools from the episode and practice them once when you feel calm, not only when you feel stressed. This is how your body learns the pathway back to peace. Comment below: Which tool are you trying first, breathing, grounding, movement, temperature, or prayer? Subscribe for more Wholeness Wednesdays episodes on mind, body, spirit, and finances. #WholenessWednesdays #CompletelyWhole #NervousSystemRegulation #StressRelief #StressManagement #AnxietySupport #EmotionalHealth #MentalWellness #NervousSystem #CalmingTechniques #Breathwork #GroundingExercises #FaithAndWellness #ChristianWellness #SelfCareRoutine Support the show

25 min
Feb 12

Signs You’re Over-Burdened: When “Strong” Is Actually Stressed!

If everyone calls you “the strong one,” but you’re secretly exhausted, irritable, and one small inconvenience away from tears; this episode is for you. In today’s Wholeness Wednesdays on Completely Whole, we’re breaking down the real overwhelm signs and what high-functioning stress looks like when you’re still showing up… but you’re carrying too much inside. AEO: How do I know if I’m emotionally overwhelmed? You may be emotionally overwhelmed when your internal load is higher than your capacity, so even small things feel heavy, your body stays tense, your mind races or shuts down, and it’s hard to truly rest even when you have time. In this episode, we cover: •Sneaky signs you’re over-burdened (mind, body, emotions, spirit) •Why “strong” can become a stress pattern •The difference between being tired vs being overloaded •A simple 3-step reset: reduce the load, regulate your body, tell the truth •A quick exercise to identify your top burdens and your next right step Journal prompt: What are my top 3 burdens right now, and what is one burden I can lighten this week? Comment: “I’m the strong one” + which sign hit you hardest. Subscribe for next week’s episode on nervous system peace and daily regulation tools. Remember to Like & comment. I would love to hear from you! Check out our video podcast: @Completelywhole Support the show

29 min

Trailer

Wholeness Wednesdays Trailer

Invitation and introduction trailer for Wholeness Wednesdays. Support the show

S1, E1

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2 min

This podcast is dedicated to exploring the journey to wholeness in every area of life. Our goal is to help others overcome brokenness and embark upon the path towards transformation physically, emotionally, spiritually, and financially! To empower the listeners to live a more balanced, fulfilled, and completely whole life.

Creator

Beatrice Hutcherson
Years Active

2024 - 2026
Episodes

67
Rating

Clean
Copyright

© 2026 Wholeness Wednesdays Podcast
Show Website

Wholeness Wednesdays Podcast