Smash the Crash

044- Three Habits That Stick in Midlife...Start with just ONE

Tue, 09 Sep 2025 00:00:00 -0400

Most midlife women don’t need a full wellness overhaul. They need simple energy habits that actually stick. In this episode of Smash the Crash, Melissa Hinman shares three realistic habits that fit into real life (not Pinterest-perfect routines).

You’ll discover:
✔ Why most midlife habits fail and how to avoid the overhaul trap
✔ Three energy habits you can start today: a morning “start signal,” a 5-minute reset ritual, or tracking just one thing
✔ How to use your Energy Zones (green, yellow, red) to know when to reset or push forward
✔ A bonus “do less, better” exercise to stop chasing perfection and free up energy

If you’re tired of starting over, this episode gives you clarity, confidence, and habits that stick, without guilt, burnout, or endless checklists.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

Request a Topic or apply to be a Guest on the Podcast
https://www.melissahinman.com/podcast

Connect with me on social
https://www.instagram.com/itsmelissahinman/

Disclaimer: I am not a medical doctor. The information and recommendations provided during our coaching sessions are intended to support your overall health and wellness and are not a substitute for professional medical diagnosis or treatment. Always consult with your physician before making any changes to your medication, treatment plan, or if you have any concerns about your health.

043- When It Feels Like You’re Starting Over...Again

Tue, 26 Aug 2025 00:00:00 -0400

What if every restart makes you stronger?

Starting over again in midlife doesn’t mean you’ve failed, it means your body and energy are sending you feedback. In this episode of Smash the Crash, you’ll learn why the “start-over cycle” feels so heavy, and why habit shame drains more energy than inconsistency itself.

We’ll walk through a simple 3-step reset framework: Pause, Process, Pivot; that helps you drop the guilt and choose the next best step that fits your season. You’ll also hear how Energy Zones (green, yellow, red) give you a language for your rhythms, so you stop forcing yourself into hustle mode when your body needs rest.

Key takeaways:

Consistency isn’t a straight line.
Your pauses aren’t proof of weakness.
Every restart builds wisdom, not failure.
Midlife doesn’t require an overhaul, just small resets that fit real life.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

042- Midlife Reset: How to Create a Power Plan That Actually Works

Tue, 12 Aug 2025 00:00:00 -0400

Feeling like you’re already “behind” on fall and it’s not even September? Mid-August has a way of mixing back-to-school chaos with that nagging pressure to overhaul your entire life overnight. But here’s the truth: in midlife, big overhauls lead to burnout.

In this episode of Smash the Crash, host Melissa Hinman shares why the all-or-nothing approach doesn’t work for high-capacity midlife women, and what to do instead. You’ll learn the SMASH framework (in a no-pressure, lite version) and how to build your own Power Plan: a simple, personalized roadmap to refuel your energy, reset your rhythms, and move into fall with clarity and ease.

What You’ll Learn in This Episode:

Why overhauls drain your energy (and what to do instead)
The 5-step SMASH framework for building sustainable habits
How to start your own Power Plan in under 10 minutes
Three prompts to create momentum without overwhelm

Whether you’re a professional, caregiver, leader, or all three, you’ll leave this episode with a clear, doable way to reset before fall without sacrificing your sanity.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

041- Midlife Summer Reset- How to Recover When Summer Wipes You Out

Tue, 29 Jul 2025 00:00:00 -0400

Summer is winding down, but you're feeling fried, not refreshed. If you're a midlife woman staring at the chaos of camp bags, back-to-school emails, and zero motivation, this episode is your deep breath.

In this episode:

Why summer exhaustion hits differently in midlife
The 3 reset zones: mental, physical, and emotional
Micro-habits to support your energy (starting with breakfast, boundaries, and brain dumps)
How to rebuild rhythm without burning it all down

No shame. No extremes. Just space to reset on your terms

one small shift at a time.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

040- Summer Energy Series: I Can’t Hear Myself Think- The Energy Cost of Constant Noise, Chaos & No Alone Time

Tue, 15 Jul 2025 00:00:00 -0400

Feeling constantly pulled in a hundred directions and never alone long enough to even hear your own thoughts? In the final episode of the Summer Energy Zones Series, we’re talking about one of the biggest midlife energy drains: mental noise, overstimulation, and the complete lack of alone time.

If your nervous system is fried, your patience is thin, and even your downtime feels loud, this episode is your reset button.

🔑 What you’ll learn:

How overstimulation leads to “yellow zone” energy crashes
The link between lack of quiet and decision fatigue, reactivity, and burnout
3 realistic micro-shifts to create mental space (even in a loud season)
Why protecting your alone time is responsible energy leadership and not selfish

You’ll also hear how to use your Energy Zones Map to get out of the yellow zone faster and fuel your day with more intention.

💛 Ready to stop running on mental fumes?
Listen in, breathe deep, and take the space you’ve been craving.
And if someone in your life needs this message too, share it with them. Let’s normalize rest, reset, and quiet in the chaos.

Listen to Episode 33 on Energy Mapping here

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

039- Summer Energy Series: Midlife Survival Mode- Snacks, Sips, & Sanity

Tue, 01 Jul 2025 00:00:00 -0400

Feeling crispy around the edges from the heat, chaos, and endless to-do lists? You’re not alone, and you’re definitely not broken.

In this Summer Energy Series episode of Smash the Crash, Melissa shares her go-to Midlife Survival Checklist for the weeks when it’s 100 degrees, your brain is fried, and your energy is running on caffeine and chaos.

You’ll learn:

Why taking five (literally!) is the reset your nervous system needs
How hydration and electrolytes can keep you from a 3pm crash
The best grab-and-go high-protein snacks to fuel your day (spoiler: cheese sticks aren’t just for kids!)
Simple tips to make smart snacking actually happen during busy summer days

Plus: how skipping meals doesn’t just leave you hangry—it messes with your mood, focus, and decision-making.

This is your permission slip to stop running on fumes.
Take the break. Eat the snack. Drink the water. Repeat.

🟣 Tag @itsmelissahinman with your updated snack stash and let’s normalize fueling midlife with more intention (and less stress).

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

038- Summer Energy Series: You’re Not a Machine. Why Summer Still Requires Boundaries

Tue, 17 Jun 2025 00:00:00 -0400

Feeling like summer should feel easier by now, but somehow you’re still riding the burnout train? In this episode of the Summer Energy Series, we’re doing a mid-season pulse check. Mornings might be lighter, but if your brain’s juggling back-to-back meetings, snack duty, sunscreen reminders, and a 9-5 that's lost its chill; you're not alone.

Melissa shares personal stories, explains why your nervous system may not have gotten the summer memo, and walks you through three soulful shifts to help you stop performing rest and actually practice it. Spoiler: rest isn’t something you earn. It’s something you protect.

You’ll learn:

The truth behind the “yellow zone” and why it matters
How to spot sneaky productivity guilt
The difference between presence vs. performance this season

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

037- Summer Energy Series: More Daylight, More Pressure? How to Escape the Summer Productivity Trap

Tue, 03 Jun 2025 00:00:00 -0400

Feeling like longer summer days mean you should be doing more? In this episode of Smash the Crash, we’re calling out the sneaky pressure that comes with extra daylight—and how it’s draining midlife women of the energy they do have. From "just one more thing" syndrome to the guilt of resting when the sun’s still up, we break down how summer can slide you into the Yellow Zone faster than you think.

You’ll walk away with 3 simple, energy-smart strategies to help you enjoy the light without burning out—plus one challenge that could totally shift your evenings this week. Because more sunshine doesn’t mean more output. Your energy has nothing to prove.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

036- Summer Energy Series: The Schedule Whiplash

Tue, 20 May 2025 00:00:00 -0400

Tired before summer even starts? You might be experiencing Schedule Whiplash. In this kickoff to the Summer Energy Series, we’re talking about the messy in-between: school isn’t quite done, summer hasn’t fully started, and your energy is spiraling.

This episode unpacks:

Why seasonal transitions, even good ones, are exhausting
How to recognize the warning signs of your yellow energy zone
Three micro-shifts to help stabilize your energy this summer

Whether you're overcommitting, underperforming, or snapping at your kids for asking what's for dinner (again), this one’s for you. Plus, a sneak peek into a fun, free tool I’m building to help you map your personal energy zones.

✨Take a deep breath. You’ve got this. Let’s make this summer one that fuels you, not fries you.

I am rolling out a fun new tool FREE to my email list subscribers! It's a personalized Energy Zone builder that will map out your energy zones for you!

Get on the waitlist HERE and be one of the first to try it!

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

035- Stop Starting Over: Redefining Your Finish Line for Sustainable Energy

Tue, 06 May 2025 00:00:00 -0400

Tired of the Monday morning restarts that fizzle out by Wednesday? This episode explores why you might be stuck in a cycle of starting over and offers a powerful approach to redefine your personal "feeling good" to create sustainable change.

Key Takeaways:

Redefine "Feeling Good": Stop chasing vague goals and identify what tangible "good" looks and feels like for you right now in your current life.
Identify Your Green Zone: Understand your sustainable energy zone to make choices and build routines from a place of balance, not burnout.
Create Your "Feel Good" List: Define concrete, real-life indicators of well-being to create a realistic and achievable personal finish line.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

034- Self-Gaslighting in Midlife: The Lies We Tell Ourselves About Being ‘Fine’

Tue, 22 Apr 2025 00:00:00 -0400

Are you really “fine”… or just faking it to power through another day? In this episode, we’re calling out self-gaslighting—those sneaky thoughts that tell you to suck it up, stop being dramatic, and push through—even when your body is clearly waving a yellow flag.

In this episode we:

break down how midlife women dismiss their own energy signals
what the science says about it
why trusting yourself is the most powerful form of self-care.
You'll learn how to spot when you're heading toward burnout and build micro-habits to stop the spiral before you hit the red zone.

💡 Plus: A personal challenge to stop minimizing your needs and start honoring your energy like you would for your best friend.

🎯 Grab the Energy Tune-Up Tracker at www.melissahinman.com/tuneup

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

033- The Energy Map: What Your Body’s Yellow Lights Are Trying to Tell You

Tue, 08 Apr 2025 00:00:00 -0400

Ever cried in a Target parking lot over forgotten deodorant? (Been there. No shame.) Or found yourself yelling at your readers like they’re alive and hiding on purpose? Yeah… you're not alone.

In this episode of Smash the Crash, I’m breaking down what your energy is trying to tell you using the "Traffic Light Method"—yep, we’re talking green, yellow, and red zones for your life. Because just like your car needs fuel and a tune-up, so do you, my friend.

You’ll learn:

How to recognize when you’re thriving (green), surviving (yellow), or spiraling (red)
Micro-habits that help you shift back into your sweet spot
How to create your very own Energy Action Plan so you stop guessing and start feeling human again

So grab your favorite pen, that magical beverage you pretend hydrates you, and let’s map out your energy like the midlife boss you are.

✨ Ready to stop ignoring the warning signs and start feeling like yourself again? Press play. And if this one hit home, share it with your burnout-bestie. She probably forgot her keys again too.

👉 Download the free Energy Tune-Up Tracker at melissahinman.com/tune-up

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

032- Why the Mental Load of Midlife Is Draining You—and How to Combat it

Tue, 25 Mar 2025 06:00:00 -0400

Ever feel like you’re switching roles 24/7—mom, boss, partner, caretaker—without a second to breathe? In this episode of Smash the Crash, we’re digging into the mental load of midlife and why it’s quietly draining your energy every single day.

You’ll learn:
✔ What the “mental load shuffle” is—and why it’s more than just stress
✔ How constant role-switching impacts your physical energy and focus
✔ The one tool that helps you track energy leaks (spoiler: it’s quick, simple, and free)
✔ 4 micro-habits you can use to protect your energy and reset between roles

Whether you’re juggling work deadlines, soccer practice, or just trying to remember where your keys are—this episode will help you create more clarity, calm, and control in the chaos of midlife.

💜 Ready to stop running on fumes?
Grab your free Energy Tune-Up Tracker here: [www.melissahinman.com/tuneup]

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

031- From Burnout to Balance: Micro-Pivots to fight fatigue

Tue, 11 Mar 2025 00:00:00 -0400

Ever wake up already exhausted, wondering where your energy went? If you’ve been surviving on caffeine and sugar but still hitting that afternoon slump, it’s time for a reset.

In this episode of Smash the Crash, we’re tackling midlife energy crashes—what’s causing them and how to pivot in just five minutes a day (without relying on another cup of coffee!).

🔹 Why midlife energy dips happen – Hormone fluctuations, stress, and blood sugar roller coasters
🔹 The power of protein – How adding just one protein source to your meal can stabilize energy
🔹 Mindset shifts – Overthinking and decision fatigue are real—here’s how to break the cycle
🔹 Simple movement strategies – Why just five minutes of intentional movement can change everything
🔹 The long-term impact of inaction – Brain fog, exhaustion, and cravings don’t have to be your norm

Challenge of the Week: Pick one small tweak—protein at breakfast, a deep-breathing break, or five minutes of movement—and start today! tag me on IG @itsMelissaHinman

I would love for you to share this episode with a friend.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

030- From Energy Chaos to Clarity: My 3-Step Framework for Busy Women

Tue, 25 Feb 2025 00:00:00 -0500

From Energy Chaos to Clarity: A 3-Step Framework for Busy Women

Feeling drained and overwhelmed? This episode reveals a simple three-step framework to reclaim your energy and boost your vitality. Learn how to increase awareness, align your actions with your values, and take action using the SMASH framework.

Key Takeaways:

Increase Awareness: Track your energy levels throughout the day to identify your energy drains and boosters.
Align Your Actions: Prioritize activities that align with your values and bring you joy.
Take Action with the SMASH Framework: Use the SMASH framework (Set Intention, Make it Measurable, Automate, Take Action, Self-Reinforce, Habit Stack) to create sustainable changes.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

029- The Secret to Staying Energized Even During Your Busiest Seasons

Tue, 11 Feb 2025 00:00:00 -0500

Stop Surviving, Start Thriving: A Simple Framework for Boosting Your Energy

Feeling drained? This episode shares the "SMASH" framework – a simple yet powerful approach to boost your energy levels and achieve your goals. Learn how to set intentions, make measurable goals, and automate habits for sustainable success.

Key Takeaways:

Identify Energy Drains: Recognize common energy-sapping behaviors like decision fatigue, over-commitment, and neglecting rest.
The SMASH Framework: Learn how to use the SMASH framework to create sustainable, long-term changes.
Prioritize Self-Care: Make self-care a non-negotiable part of your daily routine to boost your energy and overall well-being.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

028- 5 Signs You’re Running on Empty—And How to Recharge

Tue, 28 Jan 2025 00:00:00 -0500

Discover the top 5 signs that your energy is depleted and learn simple strategies to recharge and boost your vitality.

Key Takeaways:

Recognize the Signs: Identify key indicators of low energy, such as brain fog, mood swings, and low patience.
Prioritize Hydration: Start your day with a glass of water to rehydrate and boost energy levels.
Incorporate Movement: Find ways to incorporate movement into your daily routine, even if it's just a few minutes of stretching.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

027- Break the Procrastination Cycle: Simple Steps for Busy Women

Tue, 14 Jan 2025 00:00:00 -0500

In this episode of Smash the Crash, we tackle procrastination—why it feels so easy, how it impacts your energy, and, most importantly, how to stop it. Melissa shares relatable stories, science-backed insights, and three simple steps to break free from the procrastination trap. By the end of this episode, you’ll have actionable tips to reclaim your energy and get stuff done without the stress.

What You’ll Learn in This Episode:

Why procrastination feels like a quick fix but actually drains your energy
How mental clutter and stress impact your productivity
Three simple steps to overcome procrastination: small wins, the 10-minute rule, and delegating

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

026- Ditch the Resolution Shenanigans, Embrace Your True Self: A New Year's Approach

Tue, 31 Dec 2024 00:00:00 -0500

Grab your New Year Mini-Guide! 👇🏻
https://melissahinman.myflodesk.com/nyminiguide

** ditch the Resolutions, Embrace Your True Self**

Forget the unrealistic New Year's resolutions. This episode focuses on setting intentions for 2025 that are authentic and sustainable. Learn how to prioritize self-care, embrace micro habits, and create a year of personal growth and fulfillment.

Key Takeaways:

Focus on How You Want to Feel: Shift your focus from achieving specific goals to cultivating desired feelings like joy, confidence, and peace.
Embrace Micro Habits: Implement small, sustainable changes into your daily routine to create lasting impact.
Prioritize Self-Care: Make self-care a non-negotiable part of your daily life to support your overall well-being.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

025- Embrace the Pause- Harnessing the Power of the Winter Solstice

Tue, 17 Dec 2024 00:00:00 -0500

Embrace the power of the winter solstice to recharge, reflect, and prepare for a vibrant new year. Learn how to harness the energy of this season to boost your well-being and achieve your goals.

Key Takeaways:

Embrace the Pause: Use the winter solstice as an opportunity to slow down, rest, and recharge.
Reflect and Renew: Take time to reflect on the past year and set intentions for the future.
Prioritize Self-Care: Practice self-care activities like meditation, yoga, and spending time in nature to nourish your mind and body.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

024- Beyond Physical Clutter: The Emotional Impact of a Cluttered Space with Sasia Lile

Mon, 28 Oct 2024 00:00:00 -0400

Decluttering Your Mind and Your Life: A Conversation with Sasia Lile

Join Melissa Hinman as she chats with career therapist and decluttering coach Sasia Lile about the power of decluttering your physical and mental space. Learn how to overcome emotional barriers to decluttering and create a more peaceful and organized life.

Key Takeaways:

The Power of Somatic Decluttering: Understand how physical clutter can be connected to emotional and mental clutter.
Breaking Down the Clutter: Learn practical tips for decluttering your space, one small step at a time.
Prioritizing Self-Care: Discover the importance of self-care in decluttering your life and creating a more fulfilling existence.

Sign up for Sasia's FREE 7-Day Declutter challenge and weekly newsletter!
https://www.afireflowerblooms.com/

Learn more about Sasia here: https://www.afireflowerblooms.com/about

Connect with Sasia on IG
Instagram: https://www.instagram.com/afireflowerblooms

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

023- Perimenopause & Productivity: Prioritizing Yourself in a Hectic World

Mon, 07 Oct 2024 00:00:00 -0400

Discover how to prioritize self-care, manage workload, and maintain balance during busy times. Learn practical tips for effective time management and staying productive without burning out.

Key Takeaways:

Prioritize Self-Care: Make time for rest, exercise, and healthy habits to prevent burnout and maintain optimal performance.
Effective Time Management: Implement strategies like creating to-do lists, delegating tasks, and scheduling breaks to improve productivity.
Flexibility is Key: Be adaptable and willing to adjust your plans as needed to maintain balance and avoid overwhelm.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

Mini-Pause: The Art of Saying No: Self-Care Strategies for Perimenopause

Mon, 30 Sep 2024 00:00:00 -0400

No matter what season of year it is; It's the season for you to set boundaries and take advantage of the power of saying "no."

Learn how to navigate the social demands of summer while prioritizing self-care and managing perimenopausal symptoms.

Key Takeaways:

Prioritize Self-Care: Set boundaries and say no to activities that drain your energy, allowing you to focus on self-care and recharge.
Plan Strategically: Balance social commitments with rest and relaxation to avoid burnout.
Embrace the Power of No: Learn how to politely decline invitations without feeling guilty or obligated.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

022- UTIs & Perimenopause: A Common Connection

Mon, 23 Sep 2024 00:00:00 -0400

Are you aware that hormonal changes during perimenopause and menopause can significantly increase your risk of urinary tract infections (UTIs)?

Urinary Tract Infections (UTIs): A Perimenopausal Challenge

Learn about the increased risk of UTIs during perimenopause and discover effective strategies for prevention and management.

Key Takeaways:

Understand the Risk: Understand why perimenopausal women are more susceptible to UTIs.
Preventative Measures: Implement practical tips to reduce your risk of UTIs.
Seek Medical Attention: Know when to consult a healthcare provider for UTI symptoms, especially if they are severe or persistent.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

021- Creating your Very OWN Perimenopause Vision Statement

Sun, 15 Sep 2024 10:00:00 -0400

The ultimate goal: To craft a statement that makes you feel energized, joyful, and excited about the future, whether you're just starting your perimenopause journey or have already transitioned through menopause. Join us and prioritize your health and well-being in the most meaningful way.

Get ready to construct a personalized perimenopause vision statement that aligns seamlessly with your core values and life priorities. Thriving during this phase means engaging in activities that resonate deeply with your values and spending time in ways that bring you joy and inspiration. By answering essential questions about alignment with your top values and key life priorities, you'll ensure your vision statement serves as a guiding star for everyday decisions

List of Values
Big Rocks Story

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

020- Celebrating Milestones: Don't Wait until 60 to Start Building Your Future

Sun, 08 Sep 2024 10:00:00 -0400

Celebrate the 20th episode of Smash the Crash Podcast with Melissa as she reflects on her 20 year old self. This episode covers 20 insights that span from what she wishes her 20-year-old self knew to what she hopes for her 60-year-old self.

Key Takeaways:

The Power of Hindsight: Gain valuable insights from Melissa's reflections on her 20s and how they can help you navigate your own life stages.
Building a Fulfilling Future: Discover strategies for setting goals, prioritizing self-care, and cultivating healthy relationships.
Living in the Present: Embrace the importance of mindfulness and learn how to appreciate the "happy and the joy" in everyday life.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

019- How I use Magnesium to Support my Perimenopause Journey

Sun, 01 Sep 2024 13:00:00 -0400

Unlock the Power of Magnesium for Better Sleep & Overall Well-being

Discover how magnesium can be a game-changer for perimenopausal women, helping to improve sleep quality, reduce anxiety, and support overall well-being.

Today, I share my personal story about how magnesium, particularly magnesium glycinate, has revolutionized my sleep and helped me tackle mood swings and muscle cramps.

Key Takeaways:

Magnesium for Better Sleep: Learn how low REM can affect your long term health and how Magnesium can help.
The Link Between Magnesium and Perimenopause

**Consult with your healthcare provider to determine the best magnesium supplement and dosage for your individual needs.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

018- Perimenopause Micro-Habit Challenge 4: School Morning Stress Management

Sun, 25 Aug 2024 21:00:00 -0400

Stress-Proof Your School Mornings: A Perimenopause Micro Habit Challenge

Kickstart your school year with less stress and more productivity. This episode offers practical tips and strategies to streamline your mornings and create a calmer, more enjoyable start to your day.

Key Takeaways:

Plan Ahead for Smooth Mornings
Mindful Movement Matters
Create a Supportive Environment

Amazon links to items mentioned in this episode (affiliate links)
Over the door 5-days of outfits: https://amzn.to/3YX9HEw
Peel-n-Stick Whiteboard: https://amzn.to/3MmfAUa
Pyraminx Speed Cube:https://amzn.to/3T0eXU4
Gear Cube:https://amzn.to/3Z67syC
Star Cube: https://amzn.to/3X7Ugae

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

017- Perimenopause Micro-habit Challenge 3: Protein/Breakfast

Sun, 18 Aug 2024 17:00:00 -0400

Fuel Your Day with Protein: A Perimenopause Micro Habit Challenge

Discover the power of protein and how incorporating it into your breakfast routine can transform your energy levels and overall well-being during peri/menopause.

Key Takeaways:

Protein Powerhouse: Learn about the essential role of protein in supporting muscle health, hormone balance, and weight management during perimenopause.
Start Your Day Strong: Prioritize protein-rich breakfasts to fuel your body and mind for the day ahead.
Small Steps, Big Results: Implement a protein-packed breakfast into your routine to experience increased energy and satiety.

My daily superfood shake that I have been drinking every day for 4 years.
Check it out HERE

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

016- Perimenopause Micro-Habit Challenge 2: 7,000 Steps to a Healthier You

Sun, 11 Aug 2024 11:00:00 -0400

Step Up Your Wellness: The Power of Walking for Perimenopausal Women

Discover the transformative benefits of walking and how incorporating more steps into your daily routine can improve your physical and mental well-being during perimenopause.

Key Takeaways:

Walking for Wellness: Learn about the numerous health benefits of walking, including reduced risk of chronic diseases and improved mental clarity.
Set a Step Goal: Aim for 7,000 steps per day to boost your energy and overall health.
Make Walking a Habit: Incorporate walking into your daily routine through creative strategies and planning.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

015- Perimenopause Micro-Habit Challenge 1: Sleep Your Way to a Better YOU

Sun, 04 Aug 2024 13:00:00 -0400

Ever feel like you're running on fumes? Imagine transforming that feeling into boundless energy—starting with one simple change.

This week, we're launching our August micro topic series by tackling an often-overlooked pillar of health: sleep.

Key Takeaways:

Prioritize Sleep: Aim for 7-9 hours of sleep each night to boost your energy and overall well-being.
Create a Relaxing Bedtime Routine: Establish a consistent bedtime routine to signal to your body that it's time to wind down.
Small Steps, Big Impact: Start with one small change, like setting a consistent sleep schedule, and build from there.

Don't miss episodes 6 and 9 for more on optimizing your sleep environment and stress management techniques.

Tag me on Instagram at @itsMelissaHinman and let’s commit to a week of life-changing sleep together. This is just the beginning.
Here’s to a well-rested, rejuvenated you!😴

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

014- Challenging and Changing your Core Beliefs with Sabrina Trobak

Sun, 28 Jul 2024 07:00:00 -0400

Have you ever felt like you're just not good enough?

Join Melissa Hinman as she chats with core beliefs and anxiety expert Sabrina Trobak about challenging and changing core beliefs, managing stress, and finding empowerment during perimenopause.

Sabrina emphasizes the importance of stepping out of our comfort zones and facing anxiety head-on to build confidence and transform these limiting beliefs. As we explore planning and addressing "what if" scenarios, Sabrina highlights how these steps can significantly reduce anxiety and boost self-confidence.

Key Takeaways:

Challenge Your Core Beliefs: Understand how your past experiences shape your present and take steps to reframe negative thoughts.
The Power of Micro-Habits: Small changes like mindful breathing and movement can significantly impact your anxiety levels.
Seek Support and Knowledge: Connect with others and explore resources like therapy and books to build resilience. GRAB A COPY OF SABRINA'S BOOK BELOW

PURCHASE SABRINA’S BOOK HERE:
https://amzn.to/3WpPghQ

WAYS TO CONNECT WITH SABRINA:
https://www.trobakholistic.org/
https://www.linkedin.com/in/sabrina-trobak-b-ed-m-a-c-p-r-c-c-ccs-99725127/
https://www.instagram.com/nge_trobak/
https://www.facebook.com/trobakholisticcounselling
https://www.youtube.com/@trobakholisticcounselling4407

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

013- Smash the Crash Re-Introduced! Perimenopause Support with Melissa Hinman

Sun, 21 Jul 2024 07:00:00 -0400

Join Melissa Hinman, a nurse, health coach, and perimenopausal mom, as she shares her story of overcoming overwhelm and creating a healthier, happier life.

Key Takeaways:

Micro-Habits Make a Big Difference: Small, sustainable changes can lead to significant improvements in your energy, mood, and overall well-being.
Embrace Your Natural Beauty: Let your true colors shine through, whether it's your hair color or your personality.
Perimenopause is a Journey, Not a Crash: Learn practical tips for managing stress, navigating career changes, and prioritizing self-care during this stage of life.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

012- Finding Grace: How We Treat Others and Ourselves in Perimenopause

Sun, 14 Jul 2024 07:00:00 -0400

Feeling burnt out and resentful? This episode is for you! We explore how to extend grace to yourself and others, especially during the emotional rollercoaster of perimenopause.

Key Takeaways:

The Power of Grace: Extend grace to yourself and others to create a ripple effect of calm and understanding.
Healthy Coping Mechanisms: Learn 3 strategies to manage stress and negative emotions.
Ditch the Negativity: Avoid getting stuck in drama, stress eating, or social media comparison traps.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

011- She Does Too Much: Boundaries & Balance During Perimenopause

Sun, 07 Jul 2024 07:00:00 -0400

Feeling like a superwoman stretched too thin?
Discover how setting boundaries can transform your life, especially during the challenging perimenopause phase.

Key takeaways:
1. Saying no and why it's crucial for your emotional and physical well-being.
2. Insights from a Vital Smarts survey that reveals why many of us struggle with over commitment.
3. Practical tips to manage your time effectively.

COZI app (affiliate link)

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

010- Hydration, Movement, and Mindful Eating: Your Perimenopause Holiday Survival Guide

Sun, 30 Jun 2024 10:00:00 -0400

Smash the Crash host Melissa Hinman tackles the challenges of maintaining healthy habits during busy holiday weekends. Here are 3 key takeaways:

Self-Compassion is Key: Don't beat yourself up if your routine gets disrupted. Celebrate small wins and focus on getting back on track afterwards.
Small Wins Lead to Big Results: Focus on making tiny tweaks like staying hydrated with a reusable water bottle, taking short walks, and making mindful food choices.
Mindful Indulgence is Okay: Enjoy holiday treats in moderation. Savor a single bite and pair it with healthy choices like grilled chicken and fresh fruit.

My favorite fruit salad

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

009- Sleepless in Perimenopause?

Sun, 23 Jun 2024 07:00:00 -0400

Struggling with sleep during perimenopause? You're not alone! This episode equips you with actionable tips to reclaim restful nights.

Here are 3 key takeaways to help you sleep better:

Prioritize Sleep for Overall Well-Being: Sleep regulates hormones, manages stress, and improves mood. Aim for a consistent sleep schedule and create a relaxing bedtime routine.
Optimize Your Sleep Sanctuary: Make sure your bedroom is dark, quiet, and cool. Invest in blackout curtains, earplugs, and cooling sheets for a more restful environment.
Mindful Eating & Habits: Avoid heavy meals, sugary snacks, and alcohol before bed. Limit caffeine intake, especially in the afternoon. Get daily sunlight exposure to regulate your sleep-wake cycle.

Listen to the full episode and learn more about micro-habits to improve your sleep hygiene!

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

008- Reframing the Perimenopause Narrative for Empowerment

Sun, 16 Jun 2024 07:00:00 -0400

Feeling stuck in a negative narrative about perimenopause? This episode challenges you to reframe your mindset and see perimenopause as a powerful transformation.

Here are 3 key takeaways to help you thrive during this transition:

Embrace Positive Self-Talk: Challenge negative stereotypes with affirmations like "I am strong" or "There is positivity in every day." This boosts confidence and helps manage stress.
Fuel Personal Growth: Use this time for reflection and exploration. Learn a new language, reconnect with friends, or volunteer for a cause you care about. Embrace growth and watch your confidence soar.
Celebrate Your Accomplishments: Acknowledge your resilience and strength! Take time to celebrate all you've overcome, big and small. You are an amazing woman!

Listen to the full episode and join the conversation! It's time to rewrite the narrative of perimenopause and make it a chapter of empowerment. Share your stories using #smashthecrash on social media.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

007- Perimenopause Myths Busted: What You Really Need to Know

Sun, 09 Jun 2024 07:00:00 -0400

Feeling lost in perimenopause confusion? This episode tackles common myths surrounding this transitional phase, empowering you to take charge of your health.

Here are 3 key takeaways to help you navigate perimenopause:

Beyond Hot Flashes: Perimenopause symptoms can vary widely, including irregular periods, sleep issues, vaginal dryness, mood swings, and changes in libido. Don't dismiss these as unrelated!
Sexy and Strong at Every Age: Perimenopause doesn't diminish your attractiveness. Embrace your body, explore what makes you feel good, and have open communication with your partner.
Knowledge is Power: You don't have to suffer through perimenopause! Tune in for tips on managing symptoms with healthy habits like diet, exercise, and stress management. Plus, learn how to talk to your doctor about options.

Listen to the full episode and join the conversation! We're breaking the silence about perimenopause together.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

006- The Magic of “No”: Freeing up your time and Energy

Sun, 02 Jun 2024 07:00:00 -0400

How can saying no be a transformative act of self-care? Join us as we explore the art of navigating the summer social scene while prioritizing your well-being, especially for women in perimenopause.

In this episode:

The Power of "No" (especially when its not a resounding 'Yes'): It's okay to decline invitations, especially if you're in perimenopause and experiencing hot flashes or fatigue. Saying no allows you to prioritize your well-being and avoid feeling drained.
Practice Self-Care Strategies: Prioritize sleep (7-9 hours), engage in regular physical activity (even housework counts!), and incorporate relaxation techniques like deep breathing or meditation. Nourish your body with healthy foods and connect with supportive loved ones.
Be Honest and Communicate: Be upfront about your energy levels and needs with friends and family. Suggest alternative activities that are lower-key or offer to meet up at a later date.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

005- The Power of a Brain Dump

Sun, 26 May 2024 07:00:00 -0400

In this episode, we ditch the script and explore the power of a good brain dump!

Ever feel overwhelmed by a swirling mess of thoughts and to-dos? You're not alone! Host dives into a conversation about the magic of brain dumping, a technique where you simply get everything out of your head and onto paper.

You'll also learn:

What a brain dump is and how to do it
Tips for prioritizing your brain dump
The importance of self-care for productivity

Bonus: Hear a hilarious confession about laundry folding (or the lack thereof)!

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

004- Flames: The Anatomy of a Hot Flash and How to Tackle them

Sun, 19 May 2024 07:00:00 -0400

The ambush of a hot flash in the midst of a frenetic workday is a story many women know all too well, and it's exactly where we begin our latest journey into understanding menopause. As I recount my own unexpected episode, we peel back the layers on why these sudden waves of heat leave us red-faced and seeking solace from the unrelenting warmth.

In this episode:

Anatomy of a Hot Flash
Getting cool in moments of HEAT 🔥
Strategies for tackling hot flashes
Protein—a nutritional powerhouse that keeps hunger at bay

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

003- Midlife's Little Victories for Energy and Happiness

Sun, 12 May 2024 07:00:00 -0400

Have you ever found yourself grappling with the notorious midlife muffin top and wondering if there's a way to laugh in the face of fluctuating hormones?

In this episode we:

share a candid story of dietary guilt aboard a cruise ship that will have you nodding along—and asking yourself what flavor of muffin top you might be (we're voting chocolate chip cookie dough)!
pinpoint one manageable lifestyle change that could illuminate your path to better energy and motivation.
Toss aside the all-or-nothing outlook and instead, make small, sustainable tweaks to your routine.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

002- Perimenopause: Let's Start at the Beginning

Sun, 05 May 2024 07:00:00 -0400

Menopause can often feel like a solitary journey, a ship navigating through the mysterious and sometimes turbulent waters of change.
But what if we could see it not just as a path to endure but as an opportunity for transformation and growth?

In our latest podcast episode, we explore the various stages of menopause and the unique experiences that come with each. We also delve into the wonder that can be found in the ordinary, particularly in those quiet moments of the evening when the world settles down, and we can reflect on the magic that surrounds us.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup

001- Embracing the Perimenopause Journey: Tips and Laughter to Smash the Crash

Sun, 28 Apr 2024 15:00:00 -0400

Ever found yourself standing in a room wondering why you're there, or laughing to yourself because your own body seems to be conspiring against you with its own climate control issues? That's the perimenopause rollercoaster for you, and I'm Melissa Hinman, your guide and fellow traveler on this wild ride. On this episode of Smash the Crash, we're not just sharing war stories; we're building an arsenal of tips and tricks to help you reclaim your energy and revive that inner spark that perimenopause seems so keen on dampening.

Picture this: a tribe where thermostat wars and key-hunting expeditions are badges of honor, where laughter is our secret weapon against the onslaught of hot flashes and brain fog. Join us as we navigate through the midlife maze with grace and a good dose of humor, armed with the wisdom of our vibrant community. We're in it together, embracing every challenge and powering through this adventure, showing perimenopause who's really in control. So, if you're ready to transform exhaustion into exhilaration and confusion into clarity, tune in and let's rock this transition like the unstoppable forces we are.

Start Smash Week Today

https://melissahinman.thrivecart.com/smashweek/

Grab your FREE Energy Tune-Up
https://www.melissahinman.com/tuneup