On today's episode I discuss burn out. What burn out is, how to look out for signs both mentally and physically when you reach burn out. I go over what I do to help decrease the rate I would reach burn out or even get burnt out. And what I do to overcome being in burn out mode.

Some things I do currently would be:

1. Practice being present or mindful

2. Learn to let go of things that happen (good or bad)

3. Journal it out - let all my feelings down on paper and assess my feelings for what they are

4. Gym - my happy place - or something you enjoy that helps you escape reality for a bit (this is completely up to you)

5. Self care day - I like to be alone, limit social media, spend time shopping with friends or family - again this is specific to what a self care day is for you

6. Writing poetry another form of freeing what's inside of me mentally and physically

I hope this episode brought you some helpful tips or insight, if you know someone else who can benefit from this definitely share it with them ALSO

let me know any feedback would be amazing at:

instagram: instagram.com/adoseofmandb or email: [email protected]

This episode we have special guest founder of Anissa Women's Fitness Asmaa Badr. She shares her journey through creating a platform for fitness through women and for women. Where women are able to share their fitness goals, and work together to achieve them with accountability and challenges.

Topics we discuss are:

• Body comparison with Instagram

• How she breaks down achieving a goal for her and her foundation

• How to stay motivated when you're not feeling it

• What steps she takes when working toward a goal

• What her mission is as a coach

If you have any questions specifically for Asmaa, or want to join this community for women here's how to reach her: email: [email protected] instagram: instagram.com/anissawomensfitness

Reach out to me and let me know what you thought about this episode and share with a friend if you think they'll find this helpful: email: [email protected] instagram: instagram.com/adoseofmandb

This episode I share my experience during uncomfortable situations or phases in my life. I'll go over what was uncomfortable and how I learned to shift my perspective and embrace where I am at. Realizing that where I am is temporary and not where I am going to stay forever!! I share what helped me and how I overcame the discomfort and realized at the end of that "discomfort" there was a light at the end of the tunnel. I learned how to embrace the uncomfortable feelings and see that it helped shape me into the person I am today -- which I have grown better both mentally and physically and I continue to remind myself how far I have come.

I hope this resonated with you or someone you know that can get benefit from it - SHARE IT with them and rate it 5 stars!! And as always it's a beautiful day to have a beautiful day --

Message me or let me know what you thought by email: [email protected] or instagram: instagram.com/adoseof_mandb

On this episode we have special guest Iman Boundaoui a Somatic Life Coach. She shares with us her experience as a life coach and how the body and mind are connected as one and much more:

Topics we go over:

• What is somatic's coaching

• What a program with you would be like as a client.

• Her mission as a life coach

• The stigma reaching asking for help or going to "therapy"

• Who can benefit from a somatic life coach

If you're interested in working with Iman or have any questions about what we discussed. Feel free to reach out to her by email: [email protected] OR instagram: instagram.com/iman.bondaoui

If this was helpful or you learned anything new please let me know - I would love to hear it reach out by: email: [email protected] OR Instagram: instragram.com/adoseof_mandb

On today’s episode I want to share the power of viewing situations from a different perspective and the form of an analogy or story…

When something doesn’t go how we want to or how we imagine or plan it to go we create this narrative in our head… It's not always positive right away so realizing how we can shift our perspective into positive with a story or analogy -- One that I go back to whenever I experience a tough day or week.

I hope this is something that you can relate to and if so PLEASE let me know --

by email or on instagram - [email protected] or instagram.com/adoseof_mandb! And if you know someone who can relate share it with them!

On this episode we have special guest Coach Jumha Aburezeq at StoopidFit, he shares his experience in how he builds habits in his lifestyle. And how he helps his clients build habits for the long run!

Our discussion includes topics on:

• How you approach habit building, understanding the type of person you want to become

• What do you do when you fall off track

• Truth behind the saying 21 days to build a habit.

• What are good habits to build

• Common challenges you see when building a habit

• How to track a habit

• How to handle over compensating when you fall off track

• How to find time in your busy work life to workout

Let me know if you found this helpful and make sure to share with a friend if you think they can relate.. If you have any questions, or want to reach out to Jumha contact him at:

Instagram: @stoopid.fit

Email: [email protected]

This episode I go over compensating for when something may not go as expected or better said - SETBACKS.. I used to want to do more to get more, it made sense to me at the time - if your input is more then your results should be greater right --- NOT EXACTLY.. I would want to make up for what I thought was done wrong or if something came up I would try to compensate to fix the setback or situation.

I learned to shift my perspective and it has helped me tremendously - because LIFE IS NOT PERFECT AND YOU ARE BOUND TO EXPERIENCE SETBACKS, AND THINGS MAY NOT GO AS PLANNED AND THAT IS PERFECTLY FINE AND OK…I share 5 tips I use to help with my perspective when I encounter a setback.

If this provided benefit or you were able to relate or know someone who can relate - please share this with a friend and let me know what you think - by reaching out to me by:

Instagram: Instagram.com/adoseof_mandb

Email: [email protected]

On this episode we have guest Jumana Badwan share her fitness journey experience with us. She shares her insight on how she stays motivated, habits she's built, and how she's dealt with the stigma of being more "fit" or muscular than others. And SO much more to listen in on.

If you like to reach out to her you may do so by her Instagram: @jumanab.fit

If you enjoyed this episode rate it 5 stars and share with a friend and let me know your feedback at my email: @[email protected] OR Instagram; @adoseof_mandb

It's true that, some days are harder than others. I go over how to approach a bad day, and how to respond to it and make it better with some helpful tips. And I want to remind you all that you are never alone because there is always someone out there that feels the way you do if not; they may actually have it much worse than you do. So a reminder to be kind to everyone you cross paths with because you never know what someone is going through.

And as always it's a beautiful day to have a beautiful day --

I would love to hear your feedback on this episode and what you would like to see on the upcoming shows: email me at: [email protected]

Hey everyone, just a little introduction about me and what I am going to be doing with the podcast. I have some great things planned for the show and cannot wait to get started with it..

And as always, it's a beautiful day to have a beautiful day

Let me know your thoughts on contents or if you have any questions email me at: [email protected]