The emPOWERed Half Hour

Permission to Pause: Letting Go of Fear and Living Gently Intentional with Founder of The Pause Method, Karen Bartholomew

• Becca Powers • Season 1 • Episode 96

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In this deeply grounding and perspective shifting episode of The EmPOWERed Half Hour, Becca Powers sits down with Karen Bartholomew to explore the transformational power of pausing. Together, they unpack how our past stories, fear based beliefs, and overcompensation cycles keep us stuck and how intentional stillness creates space for truth, healing, and freedom.


Key Moments You Won't Want to Miss:

  • Karen explaining how past stories create unnecessary havoc
  • The breakdown of the Pause Method framework
  • “Peace over performance” and why it changes everything


About Karen

Karen Bartholomew, founder of The Pause Method, empowers women and leaders to slow down, engage in intentional reflection, and unlock their full potential. With over 14 years of experience, she guides clients to release false beliefs, uncover empowering truths, and take aligned, decisive action for sustainable success in life and business. Passionate about women’s empowerment and leadership, Karen has inspired countless individuals to break free from old patterns, embrace peace and joy, and confidently step into their next chapter.


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Note: We use AI transcription so there may be some inaccuracies

Becca Powers: Welcome to another episode of the Empowered Half Hour, and I am so excited to bring you today's guest. Why? Because we are gonna talk about pausing something we don't do very often. I have with me an expert in the area of pausing, slowing down and recognizing the benefits that that gives us so that we can do all the things as high performing professionals that we really want to do from a place of joy, fulfillment, and energy Maybe.

That would be lovely. So today's guest is Karen Bethal you and she is the author of the upcoming book, the Pause Method. She is the founder of the Pause Method and she is a speaker and coach. So Karen, we welcome you to the 

Karen Bartholomew: show. Thank you for having me. I'm so excited to share this message. Just you can tell I'm excited too.

Oh my. Yeah. Really excited. Yeah. So anyway. 

Becca Powers: Ask away, what do you want to know? Let's do this. So, you know, one of my first questions is always kind of getting grounded in the why behind what you're doing. Like, so the pause method. The title in itself intrigues me because I know how much it's needed. I'm a nervous system nerd.

I'm a Kundalini yoga teacher. I teach trauma-informed leadership, so I'm always kind of like the nervous system's. Always an overdrive. Yep, yep. So I know from my expertise lens that just the name of your f. Is powerful in itself. But I wanna, I'd really like to understand the why behind creating the framework and putting like your energy behind it.

How did we get here? 

Karen Bartholomew: Wow. Well, it's been a journey, let me tell you. But you know, we live in a world that has forgotten the word permission. And so I think, I wanna touch on that, but I wanna come back to it at some point. Sure. Because everything is about output. What you've done, what you've achieved, what's next?

And we're praised for how much we carry and how much we can carry and how much we can perform. But most of us are living on this hamster wheel, right, with, we didn't even choose to be honest. Correct. Like who said to themselves when they got out in the corporate world or got into the corporate career?

Right. Like I have, I used to work for a big corporation in San Francisco in management consulting, and I'm like, I didn't choose to get on here. I didn't choose to work. You know, 15, 18 hours a day. And we wake up already behind. I feel like, you know, a lot of us just wake up like, oh my God, I didn't get everything done, and I have so much more to do.

And we never get the catch up, right? We just move from one thing to the next, telling ourselves, if I can't just get it through this week, this season, then I'll rest. But the truth is the wheel never stops on its own. Know, that's where yoga, what I was gonna say, 

Becca Powers: I, I love that you touched on so many things that the working in the 15, 18 hour days that we didn't necessarily choose that a lot of this chose us.

We needed a job outta necessity. Yeah. We ended up being good at it. So we promote, or we, learn how to like our profession because we're here, but then we're in this hamster wheel. We're working all these hours, we're dedicating all of our time, all of our energy to this thing that we didn't choose.

The second part, what you said resonates with so much truth to me too, because on that hamster wheel, we'll, like, oh, we justify staying on it because, oh, in two months, right, I can see an end. And then what happens when you get to that two month marker? Something else happens. There's another 

Karen Bartholomew: thing, another project starts, something happens, right?

There's another kid that needs, or some, you know, there's trauma, who knows? It's called life, right? Yeah. But like that's, I say that 

Becca Powers: all the time. 

Karen Bartholomew: Yeah, it's called life. But that's really where the burnout begins and I know what burnout is. I have been there like literally 

Becca Powers: like, tell me a little bit about burnout story.

I always, it's always so empowering and educational to hear someone's burnout story. 'cause normally if you're teaching, you've come out of it. You've learned a lot of things. 

Karen Bartholomew: Yeah. So my burnout story was I didn't, I was burned out until I was so burned out that I realized I was super disconnected from myself.

So burnout is really a disconnect from a. Our truest self and where we're aligned with, it's like it's our morals and our values get like, right. And it's just burnout, burnout, burnout from overperforming and just doing all the time. And I remember a time actually I'm in, I've been in the mortgage industry for 20 years, so this is my secondary fun passion that I do.

You know, helping people move from the constraints that are holding them prisoner basically to getting everything that they ever want because we're just, again, on the hamster wheel. Where did it come from? So, I literally got so stuck that I couldn't move because I was trying to fight this fight for so long and it was almost like a year and a half, and finally my assistant said to me one day.

I have never seen you not be able to fix anything. I'm like, what? He goes, yeah, you always can like just go, go, go, go, go, And I'm like, yeah, I'm really stuck. I don't even know if I move that way. It's not good. If I move that way, it's not good. If I move this way, that's not good. And I literally got to the point where I'm like, I'm just going to say goodbye.

I'm gonna go and take a week with no phone, no nothing. Just go to a cabin on the creek and just be with me. Start figuring out what I really want from a family career myself. Wow. You know, how do I wanna start spending my days in my life because we don't know how much time we have and I just can't keep doing this.

Am I even doing all this for me or am I just doing this for someone else? Because my was that I wasn't enough when I was a small child, which we all have some umbrella of that over us. Sure. Agreed. And so I'm literally the strategy, the coping strategy for I'm not enough for all that is to do people pleasing.

Just say yes to everything, every 

Becca Powers: perform, overdue, like prove through doe. Yes, yes, yes ma'am. 

Karen Bartholomew: So we get on the hamster wheel, right? And we're always saying yes to everything, right? And so, and before you know it, like you don't even know who you are anymore, and you're just completely so exhausted, there's no time for even five minutes to like get a drink of water or to nourish yourself.

I understand. I that, I mean, that's kind of, that's kind of what we're doing. But I created the pause method because of all that. I was leading and managing and mothering and performing, but I had lost who I was. Everyone, I think this message 

Becca Powers: is gonna land. So, well, I didn't mean to interrupt you 'cause I want you to No.

And interrupt, but I just wanna like audience tune in because I think this might be 

Karen Bartholomew: you. Yeah. 'cause it was me. I know. Like I was on that SR for so many years. Right. And on top of it I was a single mom. Okay. At 25. And then I, I was a single mom for 26 years with three small children.

And that's a whole nother story, but like, I had to figure that out. But because my whole thing was I wasn't enough and I was people pleasing. I had other like attached things in my messaging from my childhood that I wasn't loved and I didn't matter. And so those, strategies that we use are like, isolate yourself.

And so then I take my three kids and I move and isolate myself to another city where I have no family. and the disconnection continued. Resist persists, right? Yes. So what you're thinking and feeling and the the language we tell ourselves, right? It all comes true. And I say to everybody, be careful.

'cause we all have a personal genie and a personal Aladdin be very kind to that, that Aladdin and Genie, because what you're thinking and what you're actually saying is coming true. And so what I say is, when we were born, we were born with this precious as a precious. Baby. And somewhere along the line we decided, the story we told ourselves is that we're no longer precious because of all the hurts and the programming and everybody else telling us how to live.

When you get out into the adult world, you're like, I don't know who I am. 

Becca Powers: It's true. 

Karen Bartholomew: 

Becca Powers: So that's which is why we get stuck in the hamster wheel because we don't know who we are and we we're just trying to. 

Karen Bartholomew: And then you have more people in the workplaces that you choose, right? Telling you more things to do.

And before you know it, you've lost your, you've completely lost yourself. And I'm like, I don't even know who I'm anymore. Although we do love our careers and we love our family and we love our husbands and our wives and our kids, but somewhere in there, I would say, if you really take a moment to really ask yourself what's working and what's not working, there's some stuff that we could really release.

Some stuff that we need to pick back up because it brought us pure joy and we forgot about it. 

Becca Powers: Love that you said that because I am, I mean, there's a lot, so much of what you're talking about is like, my beliefs and what I teach too, and so I'm like, oh, there's so many things. But, you just mentioned one thing that I.

And I really take pride in reminding the audience to do, and that's to pick up things that they used to do that brought them joy. And you know, I think it can bring us to talking about pausing and coming back to the passion joy piece because we lose connection with that because we don't pause to remember.

Karen Bartholomew: Yeah. Yeah. 

Becca Powers: And we don't pause to give ourself permission to do that. And I know you wanted to come back to that, so I'm gonna give all of that back to you and talk us through that. 

Karen Bartholomew: Well, I'll say is that somewhere along the line, I have a student right now that I'm coaching and she used to love to dance, and along the lines, someone told her she was a horrible dancer.

So she chose to stop and through coaching her and going back on through her timeline right of her life because she was really stuck and didn't have any joy in her life, I'm like, let's go back. Like, let's remember some of the things that used to bring you quite joy. And now she's actually, acting.

Dancing, singing all these things in an 18 month period, right? And loving life again. But she forgot about all that stuff. So sometimes it just takes someone asking the right question and pulling that stuff back, right? So you can start, redesigning and putting some of the things that you want in there.

A little bit of self care, right? Like the oxygen mask in the airplane. You gotta put yours on first before you can take care of others, right? You need to take care of ourselves first. And so I wanna encourage everybody, like to actually think about the things that actually can ground you and set you up for an amazing frequency and vibration through the day.

your days aren't just exhaustion, just the hamster wheel. But you know, if I take you back to everything that I was doing, everybody saw me that has such strength like this, boss babe, right? Such strength and so strong. But what they didn't see was the woman who couldn't remember the last time she took a breath.

That wasn't rush, rush, rush, rush, rushed. 

Becca Powers: I have the goosebumps. I resonate with that so deeply. I have my own burnout story, which is why I'm always like, wanna hear someone else's. Yeah, yeah. Because there's so much wisdom that comes from it. On the other side, you're like, oh my God, I was 

Karen Bartholomew: operating that.

Yeah, we just don't know. Right? I mean, I needed to give myself permission just to stop and breed and remember, who I was before all the roles that I started playing, and that's really how this pause method started. It was about doing less. It was about doing what aligns with my truth, but I had to figure out what my truth was first.

That makes a lot of 

Becca Powers: sense. When 

Karen Bartholomew: you pause, you actually get to pause with true intention. You know, you stop reacting to life and start kind of designing it for yourself. 

Becca Powers: Mm-hmm. Yeah, that makes a lot of sense. And it brings me to wanna ask, like when you pause, you do, get connected with yourself and you start getting ahas when you were, I have two questions, but I'll ask you the first one first.

Yes. When you were first starting to pause and breathe again. 

What 

do you recall, like some of the first ahas that came up for you? Yeah. 

Karen Bartholomew: Yeah. my first pause was taken, I walked to the mailbox, uh, it was quite a long time ago, and I remember it just like it was yesterday because I think I was in such chaos that I just needed the noise to stop and being in the house.

It wasn't stopping, so I'm like, I'm taking a walk. I lived on a hill, so it was a little bit of a walk, right? And I just realized it was a beautiful day. I remember, you know, that it was gorgeous. It wasn't too hot, it wasn't cold, it was a fall day. The leaves were beautiful. and I was just like, wow, this looks different.

This outside looks different. It's very calming. And I just ended up slowly walking back 'cause I just wanted to be in it. And like, okay, I love being outside. I love nature. I love to be able to see that a leaf fell and basically look at all the colors and I might be able to bring that in my house and put it on my, Thanksgiving table.

 So it was just a little tiny thing that started in my paws when I took my Love that so much 

Becca Powers: though, because he just said, you just said, I love nature. When I went through, I won't go into my whole burnout story because they've heard it a million times. Yeah. But I basically worked myself down until I collapsed on the bathroom floor.

Didn't have enough strength to stand up. So similar but different. Like I get it and I just remember when I finally was like, that's where harness your inner CEO came from was, that's the thought that got me off the bathroom floor is like Becca, you're the CEO of your life. Like, what the hell are you doing?

Crying, powerless on the bathroom floor. And same thing outside in, I looked like this powerful woman, blah, blah, blah. No one would think that I could lay powerless like on the bathroom floor without enough strength to stand up that not even conceptually possible for the people outside looking. Nobody would think that about 

Karen Bartholomew: you. 

Becca Powers: And there I am, like I can't even stand up. So anyway, but I remember once I stood up and I remembered who I was. The first day that I drove to work, like the next day, same drive, been doing, burnt out for freaking eons. I saw all the purple flowers in the trees.

Mm-hmm. 

And I remember like how you just said, that memory flash through my brain and I'm like, these are so pretty. Wait, they're everywhere. Were they always here? Like, 

Karen Bartholomew: yeah. And this is a little foo probably for some of the people listening. However, it can be anything. It's just a pause. Yeah. Like seriously, I went to the cabin, like I was telling you, the cabin I went to for a week there was right in front of my cabin, there was butterflies all around.

And I like was, you know, watching them forever. And then the last day I left the people that moved in and I was act, actually, I had moved cabins and they said that a snake had just gone on, been on their porch. And it went right back down in the hole, right in front of my, the cabbage I was in. Now, if I saw a snake, I don't like snakes.

I would've been like, that one would've been fun. But I saw butterflies. But I saw the butterflies, right? so thankfully, thank God for not no snakes when I was there, but I'm just saying it's like, it doesn't matter. it's how you look at life. If you start taking off the pink lens or the blue lenses of life and you start taking a moment for yourself, you're going to see a different world.

You're gonna open up different possibilities for you and opportunities for you, because I always say in uncertainty of the future, there are so many possibilities. 

Becca Powers: Yes. 

Karen Bartholomew: We're just not looking through the right lenses sometimes. 

Becca Powers: I love that you said that. So now I'd like to ask you and it might pivot well, and if it gives you a different answer, that's okay too.

But what's an aha that's up for you right now? And like as you said, like new lenses, I was like, maybe you have a new aha that's up. So that's what made me think to ask that. But 

Karen Bartholomew: yeah, so my new aha. So this year it was all about podcasting. That was my big aha because I truly wanna get this message out across the United States.

This is my big thing, my big mission and movement, right, is this pause method to really help as many people as possible to come back to them. Men and women, you know, women taking on more of their femininity, men taking more of their masculinity, right? Stop taking it from each other, right? And creating this chaotic kind of life.

So that's my next big aha, is to make sure that I get on enough stages and I'm out there networking to bring this. Out into the open because you know, I've been doing it here from my house and doing a lot of podcasts and webinars and I'm like, it just kind of came to me and like even if I am somewhat fearful of that, I'm like, I'm gonna do it anyway.

' cause somebody asked me yesterday, what's failure to you? And I'm like, it's not failure. A failure is just a pivot. To me, failure just means, you know, I did something, it wasn't quite right. You know, maybe something was, you know, my hair was outta place, or I, might've even tripped on stage or something.

Doesn't matter. I'm just gonna bounce back up and go up. I'm human being. Right. But you just do something a little different. A little bit of a pivot. Right. Just to pivot. It's a lesson. We're always learning, learning, learning, learning, learning. It's not a failure. I mean, the most successful people in the world have failed hundreds of thousands of times.

Oh my gosh, yes. Right. Yes. Right. I mean like we just learn. It's just a lesson learned and you just keep moving. And so I would just say just don't quit, but like you really have to like figure out, you know, how you're gonna work this pause, right? And just stop reacting to life and start really designing it.

 another thing I always talk to people about, because this happens and everybody in corporate America as well as we get triggered by something. I remember boardrooms I've been in before, and all of a sudden I'm just like, my gut is like, I'm about ready to just. You know, and I'm like, I just will give myself permission again to leave the room for a moment.

Right. Hey, can we just take a five minute break, and then come back where I can go, lemme ground myself. Was that about me? Is that, something that's triggering me because of my me and how I see life? Or is that something on them? Do I need to be concerned about this? Because when you, somebody does something and you can just let them be how they are without a reaction, that's real freedom.

A hundred percent because it's really not yours to like dissect and figure out if you don't have responsibility in it. Right. So we can either be a victim or we can be responsible. I love that. So I always look at, lots of things happened in my life, things that weren't so pretty when I was younger, but like I can stay a victim in that and bring it forward into my world now, which is not true, and it'll create chaos and disconnection, and that's exactly right.

Stress or right. I can take, you know, a little responsibility like I'm an adult now, and you know what? Let me just unravel that stuff and figure out what all that is. Not from a judgment standpoint or opinionated. Lemme just know what it is so I don't carry it forward. Because we have this library of our history and we wouldn't get in a fearful mode, right?

It is like we, what we do is we grab something from our history and like, well, the same thing's gonna happen now, but like seriously, do any of us know what's gonna happen in an hour from now? We don't. We don't know. Life life's my life. 

Becca Powers: You, 

Karen Bartholomew: you never know. Life keeps going. But if we keep pulling stuff from our history in fear.

 then there's no possibility. Then you just get stuck. And so I would say, you know, you know the future is unknown, so there's really nothing to be fearful of because if I was to wipe away everybody's history, you just live life, So it's all those things that we're bringing forward and compensating and like creating all this havoc for ourselves that we can really actually let go of.

Once you go through something like the pause method. 

Becca Powers: Love that. And is there anything within, a specific like framework within the Pause method or anything like that, or a helpful tip within it that you could share with the audience? I mean, you've unpacked a lot of wisdom, but I always like to ask them like, you have a practical application Yes.

That you'd like to share with the audience? Yes. 

Karen Bartholomew: I can take you through the pause method at a very high level in about a minute. Okay. Let's do it. Okay. All right. it's a gently intentional, right? It invites you to do gently intentional living. Okay? So the first piece is the P is perceived.

So notice what's happening around you and within you, and see the stories that you've accepted as truth, okay? Because here's the deal, our stories are made up of words, and we have an amazing imagination, all right? And so we're really imagining all of it basically. 'cause nothing's really happened, 

Yes, true. Okay. So if we just perceive about how we're thinking, really go, like, what's going on here? Right? And if I ask you the question, well, when's the first time you remember thinking that it would take you back to your childhood? We can unravel it and figure out what that is. The second piece of that is to just acknowledge it, to give yourself permission to feel with what you've been suppressing for so long.

The goal isn't to fix it, it's just to face it. Just to accept it without any judgment or opinion. I'm like, this is what happened. Okay, then you need to really loosen the grip on all the beliefs that you keep spinning. I can't stop. They need me. Rest is lazy. All those, things that you're saying.

Remember I talked about your language? Yeah. Lazy. I struggled 

Becca Powers: with that one in the past. Uhhuh, I'm, yeah. 

Karen Bartholomew: So we wanna unwind that, right? And we wanna shift it all into a new words, which creates stories, which is, a new thought, One that honors your peace more than your performance. So I really wanna say that again.

You wanna shift into a new thought that honors your peace more than performance? Boom. Mic drop right there. Okay. All right. Yes. And then what we do is we're gonna embody that. We're gonna live that new truth showing up differently. We freer, not exhausted. Right? And that's where you really need like a coach or an accountability partner that can, you know, you could practice it every day.

I love like that new thought every single day, right? 

Becca Powers: I love it. 

Karen Bartholomew: So I remember a long time ago I had a contract that, you know, someone gave me and it was 2010 and the end of it was actually, creating real authentic relationships moment by moment. And I didn't know what that meant, 

But like really stopping to actually really be authentic and vulnerable with new relationships. So they actually are really, really good ones. That was my thing, right? And now I'm doing that, you know, 15 years later, it's just one little thing, right? Maybe like you have a hard time with being, honest.

Well, where'd that come from? Or maybe you have a hard time with trusting. Every time you unpack 

Becca Powers: your, you end up to going back to your childhood. You like, woo. Yeah. It 

Karen Bartholomew: always goes back. So I can give you like three tactical takeaways, for, I love that the people to listening. Sure. So here's three ways you can start giving yourself permission to pause.

You can do a micro pause, okay? Which before you open your email, which is what I do, or walk into your next meeting, just take 60 seconds to breathe and ask yourself, what energy do I want to bring into this moment? Question mark. it's really small. will recalibrate your entire nervous system.

And we talked about nervous system earlier before we started this, But again, what energy do I want to bring into this moment? Okay? Because you can change and shift your emotions like that. Okay? Love it. And then another one is a truth check. Like once a day, just pause and ask the question, what's mine to carry and what's not?

That goes back into a little bit of like, that's very 

Becca Powers: intentional. Many, many, many of us don't stop to do that. I am consider myself an aware person. I don't do that daily. Yeah. 

Karen Bartholomew: Well, you'll find out like, you know, some of it, we're picking up this masculine piece because Oh yeah. You know, he's busy or, I'll just do it 'cause I can do it faster.

It's kinda like training new people right. In your organization. And I'm like, no, no, no, no. You need to let that be over there. Like once in a while, yeah, I'll take the garbage out or like, but once in a while he can actually unload the dishwasher. But you'll be surprised how much pressure you're holding that doesn't even belong to you in all different situations that we just like take.

And then we're all in the masculine. And then when do we get to be on our feminine as women and then vice versa for men. Okay. So that's number two. And number three is just to restore, Don't reward. We've been taught to earn rest, you don't earn restoration. You require it.

Okay. block small windows in your day, even 10 minutes that feed you instead of depleting you. that piece Right. 

Becca Powers: I think that's so important. I mean, I love all the tips, like all of them, and I love how you ended that with even 10 minutes a day. I have found even within myself and then my clients and then, and I go into corporate corporations and teach too.

I'm like, you would be surprised what a power, two minutes in the bathroom and I kind of joke about it, but like lock yourself in the stall. If you work in an office still and just breathe for two minutes, you'll be a whole new person. And I think one of the reasons that I wanted to like bring that up is I feel just as dismissal as we are with pausing.

We're dismissal on the fact that we have two minutes or five minutes or 10 minutes. If you think about the span of the day, 10 minutes is not a lot to ask to Yeah, be connected with 

Karen Bartholomew: yourself. Yeah. I have women that literally, I challenge them to just go under their desk for 10 minutes, set an alarm and just chill out.

Here's when you. Yeah, seriously. So, because no one knows you're in there anyway. You just close your door, they think you're gone. But like what happens is when you stop, your creative brain has time to actually think about other things. Yes. And you may have a great idea for your organization that has just been kind of buried.

It's been there, and you know it's there, but all of a sudden you're like, oh my gosh, that's the fix to that problem we're having in this department. Right. 1000 bring it forward. So, you know, I'm just like. I wanna invite people to give their self I love invitation permission. Yes. To pause the noise, hear your truth, realign with who you're meant to be.

Men or woman. I love it. 

Becca Powers: So we are down. I knew this was gonna go so fast 'cause you and I are both so passionate. I know. I'm like, this is just gonna be a great. Episode and it's gonna go fast. Went fast, 

went 

fast. But I, before I ask you to share your information with the audience, what I wanna ask you next is just like, let's tie this all up into an empowerment bow, since it is the empowered half hour.

What's a message of empowerment that you would like to provide the audience? 

Karen Bartholomew: I would say just take the time for you. Like seriously, take some time, find the time during the day for you. It's like I was literally, what do you call that? Dehydrated for 10 years, and I didn't even know I was dehydrated because it was my norm.

When I got really sick, right, and I had to drink lots of water, then all of a sudden I felt really good. Now when I have to take some medicine or something, and I forget, I know what that is immediately, and I'm like, Ooh, need some water. I know what dehydration feels like now, but I never did before.

So what I'd say is like we have to stop long enough to know like what do we need and what do we don't need? What's our bodies telling us? Right. Like, because vitality and peace, and harmony and unity are so important to who we are as a human being, and we really need to get back to the operating system That allows us to have all that versus to be a people pleaser and walk around with all these things that I'm bad or or I don't belong, or I'm bad, or I'm not enough, or whatever the things are, I'm not safe.

Whatever the message is for you. Like, we want to like relieve ourselves of that message so we can live this amazing, extraordinary life that God designed us to have. Again, going back to we were precious human beings when we came in. Yes, it's very true. Right? But then we pour all this hurt and all this accumulation of stuff, and then our light doesn't shine anymore.

So I'm like, let's just let that light out by taking a little bit of time for ourselves, right? And empower ourselves, because that's really where your powerful self comes through. 

Becca Powers: Love it. What a wonderful message and great way to end today's episode. Karen, please tell the audience how 

Karen Bartholomew: they can follow you.

Yes, you can follow me on karen bartholomew.com. Also, you can go to my Instagram. Everything's on my website, but you can go to my Instagram. Just Karen Bartholomew. I'm in a. Purple. My hair is very short and when I took the picture and I'm in a purple blouse, but on there my pause course is actually starts every quarter and it happens to be starting tomorrow.

It's a five week course that you can just go online and check it out. It's pretty cheap. and I give an free hour of coaching after, at the end of those five weeks. And so it happens every quarter. So if you can't make this one, you can make another one. So check it out. and yeah, just follow me, DM me, 

Becca Powers: call me.

All that good stuff. That's awesome. And we'll have all of that in the show notes too. Karen, it was an absolute pleasure to have you. Thank you for being this. Thank 

Karen Bartholomew: you so much.