It's the final episode of 2025! In this episode, I'm guiding you through an end-of-year reflection and intention-setting practice for the new year. Winter is all about going inward and observing, in preparation for what's to come in the following season. I'll share wisdom from the Year of the Snake (2025) and Year of the Horse (2026), as well as lessons from numerology that align with the themes of these years. I also reflect on the year that I've had-- sharing some of my greatest lessons and tribulations.

The episode concludes with a workshop-style guided journaling practice to help you:

• Reflect on the lessons, growth, and patterns from the past year

• Acknowledge what you’re proud of and what you’re ready to let go of

• Get clear on how you want to feel moving forward

• Call in intentions that feel aligned, grounded, and soul-led

I'll put the prompts below so that you can revisit them at any time.

1. What situation in my life this past year challenged me the most? What did I learn from it?
2. What parts of myself am I currently shedding, or leaving behind?
3. What habits, or beliefs no longer serve me, and how can I begin to release them?
4. When did I feel most aligned, confident, and in flow this year? What did those moments teach me?
5. What accomplishments, big or small, am I most proud of myself for this year?
6. What am I holding onto that needs to be let go of in order to fully step into the woman I’m becoming?
7. How do I want my life to FEEL in the new year? How will I call in this feeling?
8. What’s one thing I can start doing today to align with my future self?
9. How will I show up differently next year than I did this year? What do I hope to achieve OR who do I hope to become, by doing so?

Thank you for your support this year. We'll be taking a two-week break over the holidays. Episode 33 will be out on Tuesday, January 6th. Happy Holidays to you and yours <3

Join the Her Becoming Community on Instagram ⁠@herbecomingpod⁠

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As the winter season approaches, in this episode, we are diving into one of my favorite topics: seasonal living. Specifically, the wisdom, beauty, and softness that winter invites us into. If you’ve ever wondered why you feel extra sleepy, less motivated, or simply pulled inward this time of year… this episode is going to make everything click.

I share why winter is biologically and energetically different for us as women — from the shift in daylight and melatonin, to our circadian rhythm changes, to the metabolic and hormonal shifts that make us crave warm foods, cozy nights, and slower days.

Inside this episode, I break down:

• What actually happens inside your body during winter
• How winter impacts your emotions & mental health:
• Ancient wisdom: what TCM & Ayurveda say about winter
• Practical, realistic shifts you can make to live in alignment with the season

This episode is really a soft invitation to live with the season, not against it — to honor your body’s natural rhythms instead of fighting them, and to choose a lifestyle that supports your energy rather than drains it.

If you enjoyed this episode, please rate, review and share with a friend (or on your social media), it means the world!

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

Schedule a 1:1 wellness coaching consultation with Kayla

Episode 30! Can you believe it? It means the world that you're here with me.

This week, I'm giving you a gentle but necessary pep talk. This season is heavy; the collective fatigue is real, the days are shorter, our calendars are full, and our bodies are craving slower rhythms. I’ve been feeling it deeply too. But slowing down doesn’t mean giving up. It doesn’t mean abandoning your habits, your vision, or the person you’re becoming.

Today I’m sharing why this season makes everything feel harder, why it’s still worth staying connected to your goals, and how to keep moving forward with softness and intention rather than urgency. This isn’t about hustling to the finish line — it’s about staying aligned, even in the smallest ways, so you don’t lose the self-trust you’ve been building all year.

Inside the episode, I walk you through:

• Why we’re all so collectively tired right now (and why nothing is wrong with you)

• The difference between slowing down and throwing in the towel

• The myth of the “New Year reset” and why January isn’t the magical restart we think it is

• How to stay connected to your vision without overwhelming yourself

• Simple ways to rebuild motivation when you’re exhausted

• Why lowering your expectations is actually an act of self-love

• How micro-habits build self-trust (even something as small as emptying the dishwasher!)

• Questions you can journal on to reconnect with your “why”

• How to create a winter-aligned plan for the rest of your year

I also share how I’m personally navigating this season, how I’m honoring my own low energy, and what I’m choosing to prioritize as I finish the year with intention.

I’m currently enrolling for 1:1 wellness coaching. If you’re ready for personalized support in becoming the healthiest, most grounded version of yourself, you can schedule a free discovery call using the link below. My 12-week program is $300 off for January start dates.

Rate, review, and share this episode with a friend who needs it. It truly means the world.

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

Schedule a 1:1 wellness coaching consultation with Kayla

Subscribe to Her Becoming on YouTube

In this week’s episode of Her Becoming, we’re talking about how to stay authentic, present, and connected during a time of year that can feel chaotic, overstimulating, or emotionally charged.

I share how the season impacts our nervous system, why old family patterns can resurface and how routine disruptions, sensory overload, and overbooked calendars can leave us feeling scattered or unlike ourselves. I also normalize the inner child/inner teen activation that can happen when we’re around family who may only know an older version of us, and how to meet that with grace instead of judgment.

This episode is your holiday toolkit for staying grounded while still creating intentional, meaningful connections with the people you love.

You'll walk away with practical tools to keep your peace, preserve your energy, and show up as your most authentic, embodied self, even in the midst of family dynamics, full houses, shifting routines, and the emotional weight this season can carry.

This episode covers:

• Why nervous system dysregulation is completely normal during the holidays

• How overstimulation, routine changes, and old family roles impact your mood

• What it looks like to stay connected without self-abandoning

• How to practice presence and curiosity with family (instead of slipping into performance)

• Specific questions that deepen conversation and shift energy away from negativity

• The truth about boundaries — and how to set them with “I” language

• Simple grounding practices for before, during, and after gatherings

• Micro-moments of solitude and why they matter

• The one daily non-negotiable you should commit to

• Ways to decompress after socializing so you can come back home to yourself

  
  

PLUS,

I’m officially opening my books for 1:1 Wellness Coaching.

If you sign on for a January start before the end of this year, you’ll receive $300 off. Book a free discovery call using the link below, or send me a DM with questions.

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

Schedule a 1:1 wellness coaching consultation with Kayla

Subscribe to Her Becoming on YouTube

In this episode, I’m sharing the lessons, heartbreaks, and breakthroughs that shaped my 20s, as I step into a new decade of life. I wanted this episode to feel like a voice note from your big sister or best friend who’s been through it and came out the other side with a little more wisdom, confidence, and self-trust.

Whether you’re in your early, mid, or late 20s (or even beyond them), this episode is packed with reminders, mindset shifts, and real talk to help you navigate one of the most transformative decades of your life.

I reflect on everything, including calling off my wedding, starting my business, rediscovering my faith, learning to trust my intuition, and rebuilding my sense of self after heartbreak and change.

We'll touch on relationships, career, finances, wellness/health, mindset, spirituality, and everything in between.

If you’re in your 20s feeling lost, unsure, or like you should have it all figured out by now, this episode is for you. You are not behind.

Listen, save, and share this episode with a woman in your life who could use a pep talk as she navigates this fundamental yet always evolving time in her life. Your support would be the greatest birthday gift !!

Books I recommend for 20-somethings:

This episode is a loving call-to-action in response to the pause of SNAP benefits, which help 42 million people in this country put food on the table for their families. We cannot talk about health and wellness while turning a blind eye to people losing access to basic human needs.

I break down what SNAP is and share the latest updates on the pause (as of 11/2). I also talk about the power of community care and offer simple, actionable ways you can step up and make a real difference in your neighborhood and beyond.

Plus, I call out wellness “influencers” whose privilege is on full display as they ignore the very real struggles happening in this country, choosing instead to amplify fear around less urgent topics like seed oils and food dyes. Let’s be clear: food security is wellness.

Finally, I end with an important reminder to vote in your local elections—your voice matters, and showing up makes a difference.

Resources:

To find your local foodbank and donate/support: https://www.feedingamerica.org/

Arizona food banks: https://azfoodbanks.org/get-food/

Restaurants to support in Phoenix

Call your reps

Another way to call your reps

Note: as of 11/3, there is a plan to un-pause SNAP, but families will not receive their full amount. Your action still matters!

In this episode, I’m joined by the beautiful and powerful Yetti — a mindset and self-love coach whose story is both raw and deeply inspiring.

[content warning: depression, suicidal ideation & self-harm]

Together, we dive into what it means to rewrite your narrative, choose yourself, and build a life that feels good from the inside out. Yetti opens up about her mental health journey, navigating major life pivots, and finding the courage to step away from the path that was expected of her to create one that felt aligned.

We talk about the realness of entrepreneurship, the messy middle of healing, and the truth behind becoming your own dream girl through presence, grace, and self-compassion.

This conversation is an invitation to slow down, listen to your intuition, and remember that becoming the woman you desire to be starts with honoring who you are today.

In this episode, we explore:

I’ve been in a season of overwhelm. Between my full-time job, growing my coaching business, recording this podcast, and just trying to keep up with life, it’s been a lot. But instead of trying to do less or give up the things that bring me joy, I’ve been learning how to create more space in my life and manage the overwhelm in a healthy, grounded way.

I’m sharing the practices that have helped me stay centered, calm, and connected to what matters most. If you’ve been feeling stretched thin or stuck in “go mode,” I hope this conversation reminds you that you can hold both gratitude and growth, even in the chaos.

Daily Meditation App (free): Insight timer

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

Schedule a 1:1 wellness coaching consultation with Kayla

Subscribe to Her Becoming on YouTube

Most people celebrate 6 months since they got married... but I'm celebrating 6 months since I didn't get married.

This impromptu episode is a heartfelt reflection of my healing journey over the past six months.

It includes:

• The power of our brains in rewiring after a catastrophic event
• How women often blur the lines between compromise, sacrifice, self-abandonment and self-betrayal
• How self-abandonment showed up through physical signs in my relationship
• The positive physical changes I've experienced in my body as a result of exiting the relationship
• How embracing my new life has increased my confidence and expectations
• How I'm creating a life that I absolutely love, because of my devotion to my healing journey

Share this episode with someone in your life who is in a transformative season or navigating stepping into a new identity.

If my healing journey has resonated with you and you'd like support in navigating your own, so that you can become the woman you know you're meant to be, book a consultation with me to discuss 1:1 wellness coaching (link below).

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

Schedule a 1:1 wellness coaching consultation with Kayla

Subscribe to Her Becoming on YouTube

In this episode, I’m joined by my dear friend Maurisa Jones, an entrepreneur, digital marketer, and women’s wellness advocate. Maurisa helps women’s health practitioners amplify their impact through social media marketing, making it easier for young women to discover supportive, holistic approaches to their healing. She shares how her own journey of getting diagnosed with Polycystic Ovarian Syndrome (PCOS) has guided her business path and purpose.

We talk about what it really looks like to become the woman who does the scary thing... the one who pivots and trusts her calling. Maurisa is a beautiful example of how you can use your personal story to create a path that impacts a community you care deeply about.

Maurisa shares the key moments that shaped her journey, what inspired her to align her business with her deeper mission, and how she stays grounded while holding space for others.

Chapters

00:00 Introduction to Her Becoming and Maurisa Jones

01:58 Maurisa's Journey into Social Media and Women's Health

05:36 The Pivot: Connecting Personal Experience to Business

09:12 Overcoming Fear and Building Confidence in Business

12:56 Navigating Challenges and Staying Committed

16:20 The Impact of Women's Health Advocacy

20:26 The Importance of Holistic Health and Wellness

23:56 The Political Climate and Its Effects on Women's Health

27:19 Self-Care and Maintaining Balance as an Entrepreneur

30:38 Becoming the Best Version of Yourself

LINKS:

Follow Maurisa on Instagram @mjonescreates

Email Maurisa: hello@maurisajones.com

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

Schedule a 1:1 wellness coaching consultation with Kayla

Subscribe to Her Becoming on YouTube

Book recommendation: Maybe You Should Talk to Someone

In the final part of The Reset series, we’re closing things out by talking about career alignment, purpose, and the role your work plays in your overall well-being. Whether you’re in a 9–5, running a business, building a passion project, or still figuring it out, this conversation is about how your gifts, creativity, and contribution impact your health.

In this episode, we’ll explore:

• What career alignment really means (and why it doesn’t have to come from your job title)

• How purpose and wellbeing are connected

• Why so many women (especially women of color) are craving ownership, creativity, and sovereignty in their work

• Ways to start expressing your gifts outside your 9–5 (without blowing up your whole life)

• How passion projects, entrepreneurship, and service can support your identity, income, and joy

We’ll also zoom out and wrap up the entire Reset Series with reflection questions to help you integrate everything we’ve talked about over the last four weeks—your mindset, emotional health, physical wellbeing, and now, your contribution.

Reflection Prompts:

• What has shifted for you over the last month?

• Where have you started showing up with more intention?

• What area still feels like it needs nurturing or alignment?

• What's one change that you made that you hope to sustain through the end of the year, and beyond?

• When you look back at this season of life, what will your future self thank you for starting or stopping right now?

This final episode is your invitation to realign, recalibrate, and remember why you’re here. The reset doesn’t end today—it just becomes part of how you move forward.

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

Schedule a 1:1 wellness coaching consultation with Kayla

Subscribe to Her Becoming on YouTube

In part four of The Reset, we’re finally bringing it back to the body. Physical health is often the first thing people think of when they want to make changes, but that’s why I intentionally saved it for later in the series. Before you can show up in your body consistently, you need the foundation of your mind, your emotional wellness, and your connections.

In this episode, we talk about simple, sustainable ways to feel your best physically. I’ll walk you through three key areas: nourishing your body with whole, nutrient-dense foods (without obsessing over perfection), moving your body as an act of self-love (not punishment), and understanding your cycle and sleep so you can work with your body instead of against it.

I’ll also share some personal examples of what helps me feel my best day-to-day, and how you can create your own version of that list to support your reset.

The question I want you to reflect on this week is: When do you feel at your best in your body? Write it down, get clear on the habits and routines that support you, and start weaving more of them into your life.

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

Schedule a 1:1 wellness coaching consultation with Kayla

Subscribe to Her Becoming on YouTube

Part Three of The Reset Series! But first, a quick update on my life, my summer adventures and how I'm approaching my own personal Reset.

Emotional & spiritual wellness is a topic that doesn’t always get enough attention when we talk about health.

Your mind is where your thoughts live (Episode 19), but your emotional and spiritual health is where your joy, peace, and true sense of connection come from.

In this episode, we’ll explore:
Why emotional and spiritual wellness is just as important as physical and mental health
How self-connection and solitude can shift you away from seeking external validation
The health benefits of having a spiritual connection (no matter what that looks like for you)
The very real impact social connections have on your physical health — and how loneliness is quietly harming so many people today

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

Subscribe to Her Becoming on YouTube

In Part Two of The Reset, we’re focusing on where every real change begins—your thoughts. If you can shift your thoughts, you can shift your life. But it’s not about forcing positivity; it’s about understanding how your brain actually works and learning how to work with it instead of against it.

We’ll talk about neuroplasticity (yes, your brain really can rewire itself at any age), and why your recurring thoughts are shaping the beliefs, actions, and reality you experience right now. You’ll learn how to notice the thoughts that are keeping you stuck, and how to reframe them into beliefs that actually support your future self.

I’ll walk you through four simple but powerful steps—awareness, reframing, repetition, and embodiment with gratitude—that will help you start reshaping your mind and creating lasting change.

If you’re feeling ready for a reset, this is where it gets real: your thoughts are the foundation of everything.

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

Subscribe to Her Becoming on YouTube

Welcome to Part One of The Reset. Every week this month, we will explore a different topic to help you get back on track towards becoming the woman you want to be by the end of the year.

In this episode, we'll explore why NOW is the ideal time to lock-in and I'll walk you through your Reset Audit, a series of prompts to help you identify which areas of your life are currently out of alignment.

Before we can reset, shift habits, or call in the future version of ourselves, we need clarity about where we’re starting from.

Think of this as your baseline moment—an opportunity to pause, reflect, and honestly look at how your physical health, mental patterns, emotional/spiritual wellbeing, and work/purpose are supporting (or holding back) the life you’re creating.

Here are the journal prompts referenced in this episode.

We're switching things up this week! This "episode" is a 15-min guided meditation to help you deepen your self-connection and honor to your inner knowing.

Lately, we've talked a lot about DOING: taking action, finding clairty, forming habits, building routines...

But today it all about BEING. And when you are committed to becoming the woman you are meant to be, you need both.

So, get cozy and enjoy 15-min of coming home to yourself.

TIPS!

• Headphones are recommended
• Limit distractions around you as best as possible to get the most out of this practice
• Grab items that make your space feel like YOURS - a cup of tea, your journal, your fave blanket, a candle/incense

Download / bookmark this episode so that you can revisit it as many times as you'd like.

Background song: Heart Chakra by Beautiful Chorus

This is one of my most requested topics, and honestly, it applies to anyone who is interested in bettering themselves—physically, mentally, spiritually, or emotionally.

I recently completed my Holistic Health & Wellness Coaching certification, and this topic is one of the things I realized I am most passionate about over the duration of the course.

Here’s the truth: most of us know what to do. Eat better, move more, sleep deeper, set boundaries. But knowing isn’t the problem. It’s the doing (and more importantly, doing it consistently) that trips us up.

So in this episode, we’re unpacking:

• Why creating new habits feels so hard, even when you know they’ll help you

• The 6 most common reasons people fail at sticking with new routines

• How to actually break through those barriers with four powerful changes

• The neuroscience behind repetition and neuroplasticity

Changing your lifestyle is about aligning your identity and your environment so that the habit becomes who you are, not just something you’re trying to do.

By the end of this episode, you’ll understand how to stop sabotaging your own progress, and how to set yourself up for lasting consistency in any area of your health.

Prompts:

If this episode resonates and you’re ready for more support, I’m opening up a limited number of 1:1 wellness coaching sessions at 50% off (for subscribers only!). Send me a message on Instagram (@kaycountryman) if you’re interested.

If you have an idea on your heart or feel called to create something, it can feel overwhelming to know where to start.

In this episode, I’m sharing three simple yet powerful steps you can take to move from thinking about your gift to actually sharing it with the world. No more waiting for the perfect time (spoiler: it’s now). You’ll learn how to get clear on your purpose, connect with the people you want to impact, and begin building the life you’ve been imagining, one intentional action at a time.

We’ll talk about:

• How to define the deeper “why” behind your work
• Identifying exactly who you want to serve and why that matters
• Visualizing your dream day so you can start embodying it now

Whether you’ve been sitting on an idea for months or just need a nudge to finally begin, this episode will help you take that first step and get into motion.

Episode 3 (referenced)

Spotify

Apple Podcasts

CONNECT:

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

Subscribe to Her Becoming on YouTube

In this episode, I’m putting on my activist hat and calling you forward, especially if you're a creative, entrepreneur, healer, or purpose-led human navigating how to hold space for your work while grieving global injustice.

We explore how witnessing collective trauma through social media impacts our nervous system, why your creativity matters more than ever, and how sharing your gifts is a sacred form of resistance.

I’m also offering tangible tools for grounding yourself in these devastating times, beyond traditional "self-care" tips.

This episode covers:

• Why what’s happening in Gaza is not “defense,” but a deliberate act of genocide, displacement, and white supremacy

• How social media trauma is affecting our nervous systems (with data)

• What to do if you feel overwhelmed, numb, or guilty for living your life

• Why your voice, your gifts, and your joy are needed now more than ever

• How sharing your work heals you, your lineage, and the collective

• Why rest is resistance, and how to regulate your nervous system in these times

• A tough-love reminder to stop scrolling and start creating

Resources for Gaza (via: @so.informed on Instagram):

→ Donate to individual fundraising campaigns so those on the ground can access what little food there is available: linktr.ee/fundsforgaza

→ Flood the newsrooms of major media outlets and demand that they make Gaza front page news: writersagainstthewarongaza.com/action

→ Plan a protest/rally wherever you are. Here are helpful tools to get you started: wolpalestine.com/resources/rally-toolkit

→ Flood the inboxes of those in Congress: afsc.org/action/tell-congress-demand-lifesaving-aid-gaza

→ Share the reality in Gaza across your social media. Downloadable graphics: bit.ly/so-gaza

→ Boycott businesses that are complicit in the ongoing genocide in Gaza: bdsmovement.net

→ To find more actionable items, visit uscpr.org/StopGazaGenocide

In this episode, I share three powerful (and sometimes overlooked) signs that you’re on the verge of a breakthrough in your healing journey, your spiritual growth, or your identity evolution. We’ll talk about why breakdowns often come right before expansion, how to trust what your body and emotions are trying to tell you, and the beauty of being in between the old self and the becoming.

This episode is meant to help you reconnect to your power, stay open in the discomfort, and remember that shifts often come quietly, and right on time.

Share this episode with someone in your life who is on the verge of her own breakthrough.

Prompt: Where am I being invited to let go of an old identity? What might open up if I stop resisting the change?

Links:

Kayla's Inner Child Playlist

Join the Her Becoming Community on Instagram @herbecomingpod

Follow Kayla on Instagram @kaycountryman

Subscribe to Her Becoming on YouTube