Cowgirls Over Coffee

• Why March Matters: The Secret to Progress That Sticks All Year

  We’re talking about why March is the most underrated month for making real, lasting progress.We’re moving out of the slow, reflective energy of winter and into our season of momentum—but here’s the thing: progress isn’t about doing more, it’s about doing the right things. This episode is your pep talk and game plan for shifting into action mode without slipping into burnout mode.Inside This Episode:Why March is the “make or break” month for your goals (and how to use it to your advantage)Seasonal Cadence 101 (again!): The simple shift that helps you work with your energy, not against itThe Spring Sprint: How to lock in habits, routines, and rituals that keep you moving forwardTracking progress that actually feels good (because small wins matter!).Momentum over productivity, in order to stay consistent when motivation fadesYour Next Steps:Grab the Spring Sprint Workbook. Your roadmap to making progress that actually sticks. Get it here!Tag or DM me on Instagram @CowgirlsOverCoffee and tell me: What’s ONE thing you’re prioritizing this spring? Let’s keep each other accountable.Did I leave you wanting more? Join the Cowgirls Over Coffee Membership! Your space for planning, productivity, and resilience-building, with the community to back you up.And hey—if this episode gave you a little clarity (or a much-needed fire beneath your booty), leave a quick rating + review. It helps more women like you stop spinning their wheels and start moving forward.***If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!Resources & Links:Learn more about Cowgirls Over Coffee Membership CommunityConnect with Thea and the community:Follow on Instagram @CowgirlsOverCoffee Follow on Facebook @CowgirlsOverCoffeeMake sure to hit subscribe/follow so you never miss a convo!

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• When February Tries to Ruin Your Life: Hitting Reset & Building Momentum for Spring

  February was a plot twist that no one saw coming or needed. If your month felt like an uphill battle without enough time to even get traction, you’re not alone. In this episode, Thea and Meg are unpacking what it actually takes to reset after a month that knocked you sideways.Because here’s the truth: you don’t have to throw away the whole year just because February didn’t go as planned.We’re talking about:The unexpected chaos of February – A broken foot, endless sickness, and how slowing down went very differently than expected.Lessons in resilience – The surprising clarity that comes from forced stillness.How to actually reset – Not just performatively, but in a way that helps you move forward.The difference between intensity and pace – Why slowing down doesn’t mean losing momentum.What we’re focusing on this spring – And why March deserves more credit than it gets.If February felt like a dumpster fire, this episode is for you.Screenshot this episode and tag @CowgirlsOverCoffee to share how your February went and what you’re looking forward to this spring.If you’re finding these conversations helpful, please take a minute to rate and review the podcast. It helps us connect with more women who are navigating the same challenges.Links & ResourcesJoin the Cowgirls Over Coffee Membership – Your space for planning, productivity, and resilience-building, with the community to back you up.Follow us on Instagram – More behind-the-scenes conversations and strategies for balancing ambition with daily life.***If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!Resources & Links:Learn more about Cowgirls Over Coffee Membership CommunityConnect with Thea and the community:Follow on Instagram @CowgirlsOverCoffee Follow on Facebook @CowgirlsOverCoffeeMake sure to hit subscribe/follow so you never miss a convo!

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• Balance Isn’t a Myth, It’s a Skill: Strategies for Thriving in Challenging Seasons

  Finding balance in life’s toughest seasons is about more than simply managing a to-do list, it’s about strengthening the skills and mindsets that allow you to thrive, even when everything feels chaotic. In this episode, Jill Carr and Meg Scales join the conversation to unpack what it means to navigate high demands with grace, curiosity, and a touch of stubbornness.Join us for a conversation about how to balance multiple high-demand roles, redefining your relationship with expectations, and embracing life’s ebb and flow while trusting yourself. Highlights from this candid discussion include:Why February feels harder and how to avoid burnout during short, intense months.The power of curiosity in place of self-criticism for overcoming overwhelm.Strategies for shifting from “winging it” to deliberate planning to create control amid chaos.How prioritizing flexibility, reflection, and self-awareness leads to sustainable success.Daily practices that help you manage competing demands without sacrificing yourself.Key Quotes:“When we feel out of balance, it’s a signal - it’s a systems check, not a failure.”“Balance is less about the system and more about who we’re becoming in the process.”“Curiosity and stubbornness, where they meet, that’s where the magic happens.”“The actions you take aren’t the skill. The skill is in the ability to understand what actions are needed next.”“You don’t figure out balance once; you strengthen the skill of figuring it out every day.”Actionable Insights:Track Your Time: Understand how long tasks actually take to reduce overwhelm and plan more effectively.Ask Yourself: What Can I Do for My Tomorrow Self?: Small actions today can set you up for success tomorrow.Challenge Yourself to Quit Winging It: Plan deliberately, even in small areas like meal prep or scheduling, to create space and ease.Engage and Share:What resonated with you? Share your insights and tag @cowgirlsovercoffee on Instagram! Let’s learn from each other and keep this conversation about balance going.Relevant Links:Join Cowgirls Over CoffeeSubscribe to the PodcastSubscribe, Review, and Reflect:If you found value in this episode, leave a review and share it with a friend who needs some encouragement during a tough season. Let’s grow and thrive together.***If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!Resources & Links:Learn more about the Cowgirls Over Coffee Membership Learn more about podcasting from Jill Carr from her exclusive private podcast. Or, work with Jill through her Podcast Launch Academy Course,

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  46:25
• The 3-Step System for Monthly Planning That Keeps You on Track

  Feeling like January left you in the dust? I’ve got you. This episode breaks down a no-nonsense, three-step approach to monthly planning that will help you stay on top of your goals, align with the rhythm of the season, and press pause on the chaos.Get ready to audit what worked (and what didn’t), set an intentional vibe for February, and create a messy first draft of your plans without overthinking or overwhelm. From romanticizing your life with simple practices to navigating February’s unique challenges, this episode is packed with practical, real-world strategies to help you feel in control and confident as you move into the month ahead.What You’ll Learn in This Episode:Why February has a higher risk of burnout and how to avoid it.A three-step monthly planning system to stay organized and reduce overwhelm.The importance of setting the tone for the month and how it impacts your focus.Practical ways to reflect on January and use those insights for February success.Why romanticizing your life with monthly aesthetics can boost productivity and joy.Strategies to navigate February’s unique challenges, like losing two whole days!Key dates to plan for in February and how to prepare for the months ahead.Why it Matters:Because February has a way of speeding up just when you need it to slow down. This episode offers a direct approach to monthly planning that works. Providing you with a clear, actionable system to plan your month, stay intentional, and actually feel good about how you’re spending your time. Whether you’re juggling business, family, or just trying to keep your head above water, these strategies will help you slow down, focus on what matters, and feel like you’re in control.Key Takeaways:Start each month with an audit: Reflect on what worked, what didn’t, and what you want to do differently.Set the tone by calibrating with your long-term goals and deciding exactly how you want to experience the month.Create a messy first draft of your plans. Perfection isn’t required, but progress is.Identify what you need to make your month successful at the start, from support systems to habits.Add “speed bumps” to your month, like intentional celebrations or moments of self-care, to effectively “slow down time” and make it meaningful.Plan ahead by looking 12 weeks out to avoid surprises and stay proactive.Love the episode? Have suggestions for next month’s planning conversation? Screenshot and tag @cowgirlsovercoffee on Instagram or send a message directly.Explore my monthly aesthetics and find inspiration for romanticizing your life with curated Pinterest boards. Check mine out on Pinterest here.Ready for more support than this podcast can provide? You should join us inside the Cowgirls Over Coffee Membership. You can snag an Access Pass today for 90-days of full access! Learn all about it here.***If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!Resources & Links:Learn more about

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• Why Your New Year Fitness Plan Fails - and How to Fix It with Kelly Altschwager

  Health and fitness goals dominate every January conversation, but what if the way we approach them is all wrong? This episode explores how to create sustainable habits that prioritize energy, longevity, and quality of life over quick fixes and societal pressures. Guest Kelly Alshwagger of Western Workouts brings her no-nonsense perspective, tackling the common pitfalls of health and fitness goals, the obsession with weight loss, and the marketing gimmicks that steer people in the wrong direction.Learn how to start where you are, focus on what truly matters, and build a practice you’ll love for the long term. Whether it’s incorporating simple habits like hydration and walking or finding joy in the process, this conversation is packed with actionable advice to keep your health and fitness goals on track all year long.What You'll Learn in This Episode:Why "New Year, New Me" fails and what to do instead.The importance of focusing on gains, not losses, when setting health goals.Four foundational habits to improve your fitness and well-being.Why time invested beats time wasted in health and fitness.How to assess and adjust your goals with every season of life.The connection between physical health, energy, and long-term longevity.Practical tips for balancing a demanding lifestyle with fitness priorities.Key Takeaways:Start with small, consistent actions: 20 minutes, three days a week can change your life.Focus on the quality of life you’re gaining, not just the weight you’re losing.Prioritize foundational habits: adequate protein, hydration, sleep hygiene, and daily movement.Ditch the all-or-nothing mindset and embrace progress over perfection.Assess your goals regularly to ensure they align with your values and lifestyle.Connect with Kelly Altshwager:Website: WesternWorkouts.comInstagram: @Western_Workouts***If this episode resonates with you, make sure to subscribe, rate, and leave a review. Screenshot this episode, tag @CowgirlsOverCoffee, and share your biggest takeaway or how you’re planning to build more discipline in your life. Let’s keep the conversation going!Resources & Links:Learn more about Cowgirls Over Coffee Membership CommunityConnect with Thea:Follow on Instagram @CowgirlsOverCoffee Follow on Facebook @CowgirlsOverCoffeeMake sure to hit subscribe/follow so you never miss a convo!

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  38:55

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