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PODCAST

Slow It Down

The Hits Podcast Network

Life moves fast. The noise is constant. And finding a moment of peace can feel impossible. That’s whereSlow It Down comes in. Join PJ Harding every Sunday for your weekly dose of wholesome, a moment of "me time," and a gentle reminder to slow it all down. Back for a second season, this podcast continues to be your sanctuary from the chaos - a space to unwind, reflect, and reconnect. Season 2 brings fresh conversations with inspiring guests who’ve embraced a more intentional way of

health & fitness self-improvement

All Episodes

45:43

The Good, Bad, and Ugly of Homesteading in New...

Slow It Down ·

2025/11/01

Gillian Swinton came to New Zealand from Scotland, originally planning on just stopping by for her OE. But after falling for a Southland farmer she now calls NZ home. Living in rural Otago, Gillian spends her time growing food, raising animals, and living the homestead life, all while working full time! In the episode we chat about how she ended up where she is, the beauty of working hard at something you love, what we can all do to reconnect with nature, and so much more! I'd love to hear how you

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50:26

A Nutritionist's Guide to Feeding Kids with Gina Ulrich

Slow It Down ·

2025/10/25

There's so much to consider when it comes to feeding your kids, and the available baby food selection can often be underwhelming. Which is where Gina Ulrich comes in with her natural baby food company Odi. In the episode we chat about why Gina started Odi, how to fit proper nutrition in an already hectic schdule as a mum, the surprising things your baby should be getting in their diet, Gina's terrifying cancer diagnosis, and so much more! There were so many things in this chat that surprised me and

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55:13

How Mummy Blogs Changed Parenting with Rebecca Keil

Slow It Down ·

2025/10/18

Rebecca Keil is one of the OG Mummy Bloggers here in New Zealand. She has been sharing her journey with motherhood for over a decade now, with real, open, and honest chats about life. In the episode we chat about how she's changed her approach to sharing her life online, setting up boundaries to protect her kids, the incredible reason why her family has been spending the past year living in two different parts of the country, and so, so much more. I was so excited to finally meet Rebecca and sit

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53:08

What your Hormones are Really Trying to Say with...

Slow It Down ·

2025/10/11

WARNING: This episode contains brief mentions of miscarriage This week I'm joined by Rochelle Vranjes Marreiros, the founder of Seed Cycle Blend a whole food suppliment designed to help balance your hormones and support your ovaries. In the episode we chat about what led Rochelle to start her work as a nutritionist, what hormones actually are and what they do, and how women are so often miseld and gaslit by the medical industry. We are even joined by my adorable six month old who gives her thoughts

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58:38

Reinventing Body Positivity with Ellie Fitzgerald

Slow It Down ·

2025/10/04

Welcome to season 2 of Slow It Down! I'm so excited to be getting back into the podcast after my six month maternity leave. I've seen so many incredible and inspiring people online and I just can't wait to sit down and have some real open and honest chats. Our first guest Ellie Fitzgerald, who you may know as LovingElliesBelly. She's been doing an incredible job of spreading body positive online for years, but you may be shocked to find out that wasn't always her message. In the episode we talk

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12:59

The Most Valuable Conversation with Hayley Sproull

Slow It Down ·

2025/09/21

Today’s episode is a little different and truly special. We’re teaming up with ANZ to dive into the topic of financial confidence, especially when it comes to KiwiSaver. We’ll explore how slowing down can lead to more mindful, empowered money decisions. And in a fun twist, the mic is in Hayley Sproull’s hands this time - she’s flipping the script and interviewing me! It’s a gentle, honest kōrero about money, mindset, and making space to reflect. We’re so

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30:18

Dealing with the Mental Load with Toni Street and...

Slow It Down ·

2025/08/24

The mental load in the modern world can be overwhelming, with more and more getting added to your plate everyday. In this episode, PJ chats with Toni Street & Nadia Lim about how they manage to juggle their busy lives. This episode is brought to you by My Food Bag - Dinner, Done Better. About the show: Life is fast. Information is overwhelming. We seem busier and more anxious than ever. Introducing ‘Slow It Down’. A time to chill, wind down and join a space that inspires people to

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59:43

*BONUS EP* Sex.Life - The First Quest: The Neighbour,...

Slow It Down ·

2025/06/06

Hello! While we wait for the next season of Slow It Down, I wanted to share the first episode Sex.Life Season 3. It's hosted by my good friend Morgan Penn, and this season she's looking for love! If you like the podcast, you can follow it here: Sex.Life | iHeart (of wherever you get your podcasts!). Enjoy! Content Warning: R18, Language and Sexual Material May Offend. In this episode, I talk about a relationship I had with an older man when I was young. I acknowledge this might be a sensitive issue

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40:49

"There is power in being yourself" - Founder and...

Slow It Down ·

2025/03/29

Jess Quinn is an inspiration. Life changed dramatically for Jess after having her leg amputated as a child due to cancer. Jess has gone on to do such big things, sharing her story and helping people understand what it's like living with a disability. Her latest venture is The Cyclist - an online platform dedicated to women’s health and creating a community. As a new mum, who is also starting a brand-new business, she also spoke about the importance of taking time to do simple activities like

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35:07

"Small Moments Make You Who You Are" with Kita Alexander

Slow It Down ·

2025/03/22

I'm a huge Kita Alexander fan and I was so excited to talk with her on the podcast this week. She is not only a pop star who is currently touring with Dua Lipa in Australia (and is about to be here in Aotearoa) but also a mum trying to juggle both a career and being there for her kids. We spoke about how she came to terms with the fact that her career was going to take a hit when she had kids, but also how she feels like she's come back into it with skills that give her a unique edge. She also gave

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53:01

Honouring Your Body with Somatic Sexologist Morgan Penn

Slow It Down ·

2025/03/15

I absolutely adore Morgan Penn! She is an old friend, and it has been awesome watching her evolve so much in the time I've known her. Her mission in life is to make people feel empowered in their sexuality and has such a great way of making people feel comfortable. The connection to her body and energy means Morgan has plenty to share about what it takes to slow it down. I really like the idea of having lots of tools in the toolbox to make sure you do check in with yourself and can pick the right

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42:36

Stepping Through Burnout with Amantha Imber

Slow It Down ·

2025/03/08

Amantha Imber is an organisational psychologist and author, who wants you to know that even psychology professionals are not immune to burnout! After launching her book The Health Habit, she found herself suffering from burnout. Amantha talks me through how it presented and what steps she took to slowly make her way through. She was so generous with her story, and she gave lots of good tips to help. I especially liked the way she spoke about spotting stressors and working out whether you need to act

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49:44

What You See Is What You Get with Two Raw Sisters

Slow It Down ·

2025/03/01

Rosa and Margo of Two Raw Sisters are an incredibly ambitious combobut they are beautifully down to Earth. In this episode we speak aboutthe importance of what success means to YOU and making sure that you align it with your intrinsic priorities. We also speak finding peace in the chaos, and the two were a perfect example of how everyone's road to peace is different. Margo, like me, loves a bit of time in a float to stop her brain, while Rosa clears her mind by journalling and dumping out all the

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52:02

Follow Your Gut with Toni Street

Slow It Down ·

2025/02/22

Toni Street is one of the most upbeat and positive people out there so it can be surprising to find out how much tragedy and pain she has endured in her life. Distressingly, Toni lost 3 siblings while growing up and then while in the middle of a successful TV career, she was diagnosed with the autoimmune disease EGPA. We chat about the confronting realities that come with being unwell and the painful process of being diagnosed. This chat made me reflect on my own life, and the season of survival I'm

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48:14

Challenging Rural Stigma - Phillipa Camera AKA...

Slow It Down ·

2025/02/15

Today's guest is a rural celebrity, with a following across the world. Phillipa Cameron a.k.a @WhatsForSmoko is an online content creator based on a farm in the Waitaki Valley of the South Island who shares simple recipes for busy families everywhere. I felt validated by this conversation, having moved rurally just a few years ago. Pip shares her own perspective in a down to earth and authentic way and brings up a number of things that I recognise in my community. We talk about the misconceptions

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45:51

"The only way out, is through" - Angelina Grey

Slow It Down ·

2025/02/08

I've worked in the same building as Angelina for a long time, but this is the first time I really sat down and got to have a conversation with her about more than just work so it was epic to connect on another level. We spoke about what's it's like becoming a mum in a career that can be daunting to step out of, how she's gone on a journey to embrace the spiritual side of her existence and how she tries to champion mental health conversations, particularly in a male dominated space. Listen to

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45:53

"You get what you believe" with Mindset Coach Efia...

Slow It Down ·

2025/02/01

Mindset Coach Efia Sulter joins me this week to talk about her work helping others with deep transformation in their lives. Her unique approach teaches you how to release deep seated beliefs around worthiness and shed the layers of shame so you can embody your higher self. I loved the idea of believing you are extraordinary and giving yourself permission to trust in your own superpowers. Efia also has some interesting thoughts on what success looks like for women and how it could symbolise failure

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42:31

"You are born worthy!" - Talking risks with Carolyn...

Slow It Down ·

2025/01/25

I was so nervous for today's chat because I grew up watching Carolyn Taylor on What Now! We talk about how that experience changed her, and how it helped her frame the rest of her working life. We also talk slowing it down, and the tips and tricks she uses to ground herself. She, like me, believes in the seasons of life. We can't have it all! However, we can enjoy what we've got, when we have it. Carolyn also had some good tips of keeping your body moving and how that can quiet the mind. I hope you

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46:10

"Show me a sign!" - Talking Intuition with Mikki Fisher

Slow It Down ·

2025/01/18

Mikki Fisher is a force of nature! As a podcast host, reiki practitioner and psychic medium, she embodies a busy life. She's trying to slow it down just like all of us though. Mikki opens up about how long it took for her to trust that the intuition she was receiving was a psychic ability, and what that looks like living day to day. It also resonated with me when she spoke about trusting your own intuition with what your body might need to be more present and healthier, how the small parts of life

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48:59

"I basically do meditation wrong" - Habit stacking...

Slow It Down ·

2025/01/11

Today's guest goes by many names including Amanda and Nonna, but we settled on Mandy for majority of the chat. Mandy and I worked together in radio a few years back and she has gone on to host her own podcast "Setting The Brow Low". I was honestly quite surprised when discovering a different side to Mandy and found it really resonated with the theme of the podcast. I really enjoyed Mandy’s analogy about rewiring your brain, how she's committed to being kind to herself and just starting

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