Cowgirls Over Coffee

• When You Know What to Do—But You’re Not Doing It: A Real Talk on Discipline, Capacity & Follow-Through

  Why is it that even when we know what we should do … when we have the plans, the goals, and even the desire, that we still don’t follow through? In this honest conversation, Thea Larsen sits down with her good friend and wellness expert Kelly Altschwager of Western Workouts to unpack the layers behind discipline, consistency, and what actually holds women back in the messy middle of growth, ambition, and identity.This episode is for the woman who’s already doing the work, but still feels stuck. Who’s exhausted by the cycle of overthinking, overcommitting, and under-recovering. Who wants to move forward, but just can’t seem to start. If you’re navigating fatigue, lack of follow-through, and the tension between what you want to do and what you actually have capacity to do… this one’s for you.In this episode, we explore:Why discipline often isn’t the starting point (and what comes before it).How capacity, nervous system regulation, and sleep hygiene affect your ability to follow through.What it really means to be consistent, and why you need rest as much as you need action.Why it’s not self-sabotage, but often self-protection (and how to tell the difference).The problem with waiting for motivation, and how to build momentum by starting smaller.The difference between physical exhaustion and emotional depletion, and why it even matters.Why personal planning systems need to be customized, flexible, and rooted in self-awareness.Perfect for you if:You're feeling overwhelmed by competing roles (motherhood, business, marriage, friendship).You’re craving structure but feel depleted, overstimulated, or burnt out.You’re tired of generic wellness advice and need something that actually fits your life.You want strategic, sustainable tools for habit-building, wellness, and productivity, that won’t end in burnout.Resources Mentioned:Learn more about Western WorkoutsExplore our full library of planning tools, frameworks, and member resources at cowgirlsovercoffee.comLet’s Keep the Conversation GoingTake a screenshot of this episode and tag @cowgirlsovercoffee and @westernworkouts with your biggest takeaway or breakthrough. Share what part of your process you're reevaluating, or what you've learned from failing forward. We grow stronger through the conversations where we learn from each other! ***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

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  48:49
• From Nose to Tail: How Meghan Gates Turned Beef into a Business (and a Bestseller)

  What does it really take to write, design, publish, and sell your own cookbook … while raising babies, running a ranch, and building a business from scratch?In this conversation, Thea Larsen sits down with her longtime friend and fellow ranch wife Meghan Gates to talk about the journey behind Foundations of Beef, the cookbook that went from idea to full-scale hardcover bestseller. From learning to cook with what you have to navigating the chaos of self-publishing, this episode pulls back the curtain on the behind-the-scenes grit, strategy, and heart it takes to build something from the ground up.Meghan shares the origin story of her book, born out of real-life questions from direct-to-consumer beef customers, and how she created a practical, rural-rooted cookbook that teaches confidence in the kitchen. Together, they unpack the value of whole-animal cooking, the skills every home cook should master, and the beauty of doing things before you're fully ready.This episode is for anyone who’s ever wondered what to do with a chuck roast, felt intimidated by organ meats, or needed a reminder that building something meaningful often starts in the middle of the mess.What You’ll Hear In This Episode:The backstory behind Foundations of Beef and how a free soup cookbook helped build Meghan’s email list.Why beef shares are growing in popularity, and how to help customers feel confident using every cut.What it really looks like to self-publish (and sell) a cookbook as a ranch wife with young kids.The core kitchen skills Meghan believes every cook should master.Real talk on recipe testing, meal planning, and cooking with a rigid palate.Why sometimes the best business ideas come from answering the same question over and over again.How entrepreneurial women are creating ecosystems of income that align with their lifestyle and valuesConnect with Meghan Gates:Follow her on Instagram: @meghanlynngatesGrab the Foundations of Beef cookbook (hardcover or digital): goodhandle.net. On pre-sale now for just $29.85.Loved this episode?If this episode made you think differently about food, business, or what’s possible from your kitchen table, share it with a friend, screenshot it, or tag @cowgirlsovercoffee and @meghanlynngates on Instagram. Your feedback fuels this movement. Let’s keep the conversation going!Join the Cowgirls Over Coffee Membership – Your space for planning, productivity, and resilience-building, with the community to back you up.Follow Thea 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...

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• You Can’t Heal What You Don’t Name: Rural Moms, Digital Threats, and Legal Gaps

  ⚠️ Content Warning: This episode includes discussions of cyberstalking, grooming, legal system failure, and trauma - particularly involving minors. Listener discretion is advised, especially around children.In this powerful and courageous episode, Thea Larsen and Lana Wilkes sit down with Cathy Holman, also known as Prairie Wife, to unpack a reality that one rural family was quietly living through: cyberstalking, grooming, online harassment, and a justice system that doesn’t show up for our children.Together, they open the door to a deeply personal and brutally honest conversation about what happens when women refuse to stay silent. Cathy shares how her family was targeted, the legal and emotional battles that followed, and why she’s speaking up now, not just for her kids, but for every family.In this episode:What it’s like to face harassment in a tight-knit, rural community.The legal gaps in stalking and child protection laws and how they’re failing families.The emotional toll of advocacy and the personal cost of courage.Why silence and image-protection often enable predators.What it looks like to advocate for systemic change while raising children and running a household.Whether you're a mother, a teacher, a friend, or a woman trying to raise kids in a digital world, you need to hear this.Links:Following are the links to the timelines and victim impact statements Cathy mentions in our conversation.Case Timeline: Gillian HolmanCase Timeline: Preston SorensonVictim Impact Statement: Gillian HolmanVictim Impact Statement: Preston SorensonVictim Impact Statement: Cathy HolmanVictim Impact Statement: Brandi SorensenVictim Impact Statement: Dan HomanVictim Impact Statement: Ryan SorensenYou can follow developments in the case and the media coverage as Cathy and Brandi are working to bring awareness to the need law changes by following Cathy on Facebook at Prairie Wife or on her blog at Prairie Wife In Heels.If this episode sparked questions, reflections, or fire in your gut … don’t keep it to yourself. Tag @cowgirlsovercoffee on Instagram with your takeaways or questions. This isn’t a one-and-done conversation. We’re committed to keeping the spotlight on this issue, supporting needed changes, and creating a space where conversation leads to action.Don’t forget to subscribe and leave a review on Apple Podcasts or Spotify. Your support helps more women like you discover strategies for ambition, balance, and...

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  1:02:38
• The Mindset & Strategy Behind a Balanced Month

  The first quarter of 2025 is officially in the books! If that realization makes you feel a little panicked, don’t - we’ve got you. April is the perfect time to jump in, dial in, and plan with purpose so you can move through the month feeling prepared and in control.In this episode of Cowgirls Over Coffee, Thea is joined by Lana for a deep-dive conversation on monthly planning strategies that actually work, sans the unnecessary stress or perfectionism. They’re breaking down the mindset shifts and tactical steps that will help you map out a month that supports your goals instead of leaving you overwhelmed.What You’ll Learn in This Episode:Why most women overcomplicate planning, and how to make it simpleHow to plan your month in 20 minutes or less (even if you feel behind)The importance of pre-gaming roadblocks so you stay on trackThe mindset shift that makes pivoting easier & decision fatigue lowerWhy planning with your husband, team, or family can reduce stress and miscommunicationThe “Messy First Draft” Approach to planning, because perfection is distraction. Listen now to take back control of your month and make April your most balanced one yet!Ready to take your planning to the next level?If you love this conversation, don’t forget: Cowgirls Over Coffee members get exclusive access to monthly playbooks, proven planning frameworks, and a supportive community of high-capacity women. Join the Membership → HERELet’s keep the conversation going! If this episode resonated with you, screenshot it, share it on your Instagram stories, and tag me @cowgirlsovercoffee! I’d love to see how you’re setting your month up for presence, ease and success.Loved this episode? Be sure to rate & review the podcast on Apple Podcasts—your support helps more women like you discover strategies for ambition, balance, and sustainable success.***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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  50:00
• The Productivity Hack You’re Overlooking: How to Romanticize Your Life

  Is the missing piece in your productivity strategy… romance? Stick with me. I’m not talking about grand gestures or elaborate routines, but choosing to elevate and appreciate the everyday moments in your life. And, why that shift could be the key to more balance, ease, and success.In this solo episode of Cowgirls Over Coffee, I’m sharing how I stumbled into this concept (spoiler: Pinterest was involved), why it’s backed by neuroscience, and how it’s impacted my approach to productivity, mindset, and daily life.If you’ve ever felt like goal-setting and planning feel heavy or rigid, this episode is for you.Inside This Episode, We’ll Talk About:What It Actually Means to Romanticize Your Life (and no, it’s not about being unrealistic)The Research-Backed Benefits of This Mindset Shift (hello, motivation and resilience!)How Romanticizing Your Daily Life Can Reduce Stress, Improve Focus, and Increase ProductivityTwo Simple Ways to Implement This in Your Own Life—Starting TodayWhy This Approach Might Be the Key to Overcoming Overwhelm and ComparisonIf you’ve ever caught yourself rushing through life, feeling stuck in the monotony of to-do lists, or wondering if there’s a way to experience more joy while still getting things done, this episode is your permission slip to do things a little differently. Because success isn’t just about doing more—it’s about experiencing more.Resources & Links:Join the Cowgirls Over Coffee Membership – Get access to planning resources, expert guidance, and a community of like-minded women at Cowgirls Over Coffee.Grab Your Free Planning Resources – Download our proven frameworks to simplify your planning and productivity right here. Follow Me on Instagram – Let’s keep this conversation going! @cowgirlsovercoffeeLOVED THIS EPISODE?If this episode resonated with you, screenshot it, share it on your Instagram stories, and tag me (@cowgirlsovercoffee)! I’d love to see how you’re romanticizing your own life.Don’t forget to subscribe and leave a review on Apple Podcasts or Spotify. Your support helps more women like you discover strategies for ambition, balance, and sustainable success.

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  32:30

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