Kristan Swan, creator of the guided journal Spaghetti on the Wall, discusses how journaling can evolve across life stages—from childhood “emotion dumps” to adult reflection practices—and why a journal can be a safe, nonjudgmental place to say the “scary” or “ugly” things without harming relationships.

The hosts share barriers to journaling, including fear someone will read it and the challenge of not knowing what to write, and describe how Kristen’s journal provides simple prompts that make daily journaling tangible and quick (about 12–15 minutes).

Kristan explains the journal’s structure: a nonjudgmental observer section to record events, and an “experience evaluator” to identify highs, lows, moments of alignment, and “not so much” experiences—designed to reduce reinforcing negative self-talk that can happen with free-form journaling. She shares personal context (being on her third marriage and earlier choices driven by longing for stability, external answers, and fear of self-knowledge) and how journaling can both document progress and, if filtered through self-criticism, entrench shame. She describes creating the first edition about 10 years ago for business-coaching clients to help awareness “bubble up” when conversations felt like repetitive loops.

Post-COVID exhaustion led her to question business coaching, earn a Master’s in Education, realize academia bureaucracy wasn’t a fit, and reflect on “human doing” patterns, over-saying yes, self-worth, self-reliance, and learning to ask for help. The conversation also explores authenticity in professional identity, shedding rigid expectations, and adopting a creative mindset that welcomes not-knowing, curiosity, and possibility.

Kristan emphasizes that getting still and reflecting daily helps people trust themselves, make choices that do less harm to self and others, and reconnect with what genuinely matters.

1. Follow Skirts Up on social media!
2. Visit Samantha’s new mental health business, Sweet Soul Wellness
3. Get your beginner friendly, spaghetti on the wall journal, by visiting Kristan Swan online.

The hosts interview Bev Middleman, a relationship and attachment trauma practitioner and founder of Securely Loved, about how attachment styles shape self-esteem, self-trust, emotional regulation, and relationships with family, friends, coworkers, and romantic partners.

Bev explains attachment as learned behavior formed in childhood patterns of giving and receiving love, and emphasizes it can be unlearned and relearned. She outlines two broad categories—secure vs. insecure attachment—then details the three insecure subtypes: anxious-preoccupied, dismissive-avoidant, and disorganized (fearful-avoidant).

Secure attachment develops from predictable emotional attunement, helping children identify emotions, regulate the nervous system, and communicate needs with boundaries. Insecure attachment exists on a spectrum and is not gendered. Bev describes anxious-preoccupied attachment as driven by an abandonment wound, people-pleasing (fawn) then fighting in conflict, low self-worth, and difficulty with boundaries. Dismissive-avoidant attachment is linked to emotional neglect or stoic/high-demand environments, detachment from emotions, retreating to isolation to self-regulate, and fear of engulfment. Disorganized/fearful-avoidant attachment combines anxious and avoidant traits, is associated with chaotic or abusive upbringings, centers on betrayal wounds, and often shows hot-and-cold intimacy, anger, rage, and hypervigilance.

The conversation connects attachment to stress physiology (fight/flight/fawn/freeze), cortisol, and health. Be sure to take her free quiz at securelyloved.com that provides primary and secondary attachment styles.

1. Check out all of Bev Mitelman's offerings and follow her on social media!
2. Learn more about us on our Skirts Up website
3. Visit Samantha’s new mental health business, Sweet Soul Wellness

Harnessing Intimacy and Energy for Creativity and Healing with Hani Chang In this episode, we delve into the world of intimacy, healing, and creativity with expert Hani Chang. Known for her bestselling book, 'You Only Live Once: Life and Business and Innovation Style,' Hani shares her transformative journey from business and health coaching to intimacy coaching, drawing from her deep roots in Taoism and Tantra.

We discuss the concept of sex magic, not just as a sexual experience but as an energetic practice for creativity and healing. Hani elaborates on her Sensual Liberation Program, a comprehensive system designed to remove blockages to our inner sensuality, enabling full-bodied energetic orgasms and deep personal healing.

We explore the importance of intention, breathwork, and embracing emotions like grief and anger during intimate moments as a means of achieving alignment and congruence. Hani also emphasizes the significance of safety, communication, and ritual in fostering deep, intimate connections, offering practical tips inspired by Taoist and Tantric practices.

Whether working alone or with a partner, this episode is a guide to harnessing inner energies for a more fulfilling and balanced life.

1. If this resonates with you, try the Sensual Liberation Program with Hani Cheng.
2. Learn more about us on our Skirts Up website
3. Visit Samantha’s new mental health business, Sweet Soul Wellness

The hosts, kick off with an idea spurred by todays episode about dating and introspection. The girls discuss the possibility of setting Melissa up on blind dates but decide to postpone until she's more financially and emotionally ready. They also explore the balance between personal growth and opening up to new relationships.

They introduce Evan Marc Katz, a dating coach for smart, successful women, who emphasizes that understanding human behavior is key to successful dating. Katz stresses the importance of marketing oneself honestly, establishing high standards, and navigating the complexities of online dating with an effective screening process. (Which may or may not include dating multiple men at once).

The conversation dives into the importance of confidence, setting healthy boundaries, and the balance between emotional and logical decisions in dating. Katz shares insights from his Love U program designed to help women find fulfilling relationships. The episode ends with Katz offering a special quiz for the Skirts Up Squad on his website for those curious about if they've been wasting time on the wrong men.

1. Learn more about us on our Skirts Up website
2. Listen to Evans Marc Katz podcast, follow him on on social media, or join the Love U program all from his website!
3. Visit Samantha’s new mental health business, Sweet Soul Wellness

Samantha and Melissa introduce exciting changes for their podcast, featuring pop-in co-hosts from past popular episodes. With both lady's reaffirming that the integrity and essences of Skirts Up will remain the same.

Today centers on an inspiring conversation with Christine Lindebak, founder of 'Sewing in the City'(yes the name was spawned from the famous TV show Sex and The City) and fashion line, LindyLindy found in stores around New York.

Christine shares her lifelong passion for sewing, starting from age five, and her journey from working in fashion in New York to creating a successful sewing business. Despite facing moments of wanting to quit, Christine's passion for sewing fueled her perseverance, confirming the 'three to survive, five to thrive' business model. She also speaks candidly about taking a year off for intentional rest and resetting, proudly listing it on her resume, which highlights the value of prioritizing mental health. Something us women are often times ashamed to do. Why?

Her stories of upcycling old garments into new, unique pieces reflect her creativity and innovative spirit.

The episode encourages listeners to embrace their passions, persist through tough times, and recognize the importance of self-care and intentional downtime.

1. Learn more about us on our Skirts Up website
2. Follow Christine Lindebak on social media!
3. Visit Samantha’s new mental health business, Sweet Soul Wellness

Samantha discusses her struggles with launching a perfect mental health practice and realizes that embracing imperfections makes her relatable.

Todays guest, Linda Grizzly, a financial educator and motivational speaker, who developed the 'Me Money Framework' to help people manage personal finances without guilt. Linda shares her journey from financial planning to creating online courses, emphasizing the importance of recognizing individual money personalities.

She outlines five money personalities—Saver, Spender, Avoider, Security Seeker, and Risk Taker—and explains how understanding these can lead to better financial choices.

Bonus insights include naming your money personality and tips for setting up separate accounts to manage expenses. This episode promises to change how you see your finances and inspire you to make money work for you.

Learn more about us on our Skirts Up website

1. More Me Money and financial tips with Linda Grizely
2. Take a listen to Linda's podcast, Real Money, Real Life!
3. Visit Samantha’s new mental health business, Sweet Soul Wellness
4. Request to be on the show. Join our Network, Podmatch

Have you seen the Cameron Diaz movie, The Other Woman? This was nearly a true depiction of Kalie Nitzsche's life and she is making NOISE to make sure it doesn't happen to you, too.

Kalie Nitzsche left her cushy corporate job to create an identity verification system that will eliminate false representation of businesses, news, and everyday people. She pitched her story and product on the Tv show, Elevator Pitch, where she landed a huge investment deal that is working hard to bringing security into hands, where ever you go, for free.

In our world now powered by AI, fraud and online deception is running rampant but there is something that you can do to keep your kids and yourself safe. Get. Fuzzy. Verified.

Find out how Fuzzy works and who is already using it in this fascinating episode by a true boss babe.

1. Lear more about us on our Skirts Up website
2. Listen to Kalie’s podcast , Just Lookin’ Out
3. Protect yourself AND your kids, become Fuzzy Verified!
4. Visit Samantha’s new mental health business, Sweet Soul Wellness
5. Request to be on the show. Join our Network, Podmatch

This episode is just as fun as it sounds. So *WARNING* If you pee a little when you laugh too hard.... You've been warned.

Samantha and Melissa dive into their latest adventures, touching on topics like Sam's cooking mishaps (go figure)to Melissas embarrassing hotel ordeal turned into a feel good moment just by telling the truth.

This guest may go down as a top 3 favorite. Erin Snow introduces her innovative venture—Seacoast Listening Lounge—a unique space for women to vent and be heard without judgment. Erin shares her inspiration, derived from personal experiences and a desire to offer an alternative to traditional therapy.

The conversation is filled with laughter, from the worst time to ever have a menstrual cup fail to first bikini wax experiences.

This conversation showcases the power of genuine human connection and the importance of emotional support. But also serves as your personal reminder that its ok to start something that's never been done.

1. Lear more about us on our Skirts Up website
2. Check out Erin at Seacoast Listening Lounge
3. Visit Samantha’s new mental health business, Sweet Soul Wellness
4. Request to be on the show. Join our Network, Podmatch