Welcome to Wellness Wednesdays! Be prepared to experience the transformative effects of mindfulness, harness the potential of self-perception, and witness the remarkable results of dedication and commitment.

Here is what I'll be covering in this episode:

1. Mindful Moment - I will guide you through five rounds of deep breathing, infusing each breath with renewed energy and intention. Together, we will embark on a thought-labeling exercise, allowing us to observe our thoughts and emotions from a place of mindfulness and self-awareness. Experience the profound impact of this practice on your well-being.

2. Mindful Reflection - We explore the prompt sourced from the esteemed Balance Period Newsletter: "When I look at myself in the mirror, what do I see?" Engage in introspection and embrace the power of self-perception. Discover insights into self-image, self-acceptance, and the transformative potential of self-reflection.

3. Check-In - I share my personal journey of training for and completing a 50K Ultramarathon. Explore the three key takeaways from my experience, each holding valuable lessons for personal growth and achievement. Discover the power of cultivating a new mindset, embracing individuality by running our own race, and the unwavering commitment required to accomplish any goal we set for ourselves. Learn how investing over 100 hours of dedicated time and energy can lead to remarkable achievements.

Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, email me at [email protected]

Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great 🙏🏾

Balance Period Resources:

See our Products/Services: https://shop.balanceperiod.com/

Check out our Resource Center: https://balance-period.ck.page/profile

WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod

Sustainable Self-Care System Discounts: shorturl.at/lpsMV

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Access more resources: https://linktr.ee/balanceperiod

Here’s what I’ll be covering in this episode:

1. Mindful Moment - I lead us through three rounds of deep breathing and an empowering affirmation practice. Experience the transformative power of these techniques as we nurture self-esteem and foster self-compassion. Develop a positive mindset and embrace a greater sense of self-worth.

2. Mindful Reflection - We explore the thought-provoking prompt sourced from the Balance Period Newsletter that asked: "What aspects of life am I loving most right now?" I share how the communities I am a part of have played a huge role in promoting my mental health.

3. Check-In - I share where my mental and physical well-being is after successfully completing my 50K training program. With over 100 hours and 580 miles of running since the end of January, I talk about the impact this journey has had on my belief in my ability to finish the race. I also discuss how I respond to any doubt that may arise as race day approaches, and discover strategies to overcome challenges and maintain a resilient mindset.

4. System Updates - I share my organizational approach using my iPhone's "folder" feature. Discover how I compile and centralize the apps I use to measure and manage my health and how this system helps me stay consistent with daily check-ins, ensuring I stay on track with my well-being goals.

5. Resource Review - I break down the featured article from the Balance Period Newsletter titled "The Connection Between Mental Health and Physical Health." Together, we explore the profound link between mental and physical well-being. We discover actionable habits and practices that promote mental and physical health, empowering us to lead a balanced and fulfilling life.

Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, email me at [email protected]

Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great 🙏🏾

Balance Period Resources:

See our Products/Services: https://shop.balanceperiod.com/

Check out our Resource Center: https://balance-period.ck.page/profile

WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod

Sustainable Self-Care System Discounts: shorturl.at/lpsMV

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Access more resources: https://linktr.ee/balanceperiod

Note: We had some connectivity issues during this live broadcast so the audio will sound a bit choppy at times. We are working to ensure that our next episode returns to its normal quality.

Here is what you can expect in this week's episode:

1. Mindful Moment - I will lead us through three rounds of deep breathing and an invigorating awareness exercise. Experience the grounding power of the present moment and gain a new vantage point to observe and understand our thoughts. Through this practice, we continue to cultivate mindfulness and develop a greater sense of clarity and inner peace.

2. Mindful Reflection - We delve into this thought-provoking prompt from the Balance Period Newsletter: "Do I have boundaries? If so, what are they and how do I honor them?" Engage in introspection and explore the importance of setting and maintaining boundaries. I share where I focus my boundaries and my journey to honoring them.

3. Check-In - I provide updates on my mental and physical well-being as I approach the end of my 50K training program. Discover the areas where I have been investing my time and energy to maintain optimal performance and overall wellness. I also share my most recent consumption habits [eat, drink, watch, read, listen to] and what I am doing to align my consumption with my well-being goals.

4. System Updates - I introduce a cutting-edge app that allows me to measure vital metrics such as heart rate, heart rate variability, stress levels, and even track my blood pressure. Discover the power of technology in supporting our health and well-being, as I share my experiences and insights gained from utilizing this app.

5. Resource Review - I discuss insights from the featured article in the Balance Period Newsletter titled "8 Daily Habits to Boost Mental Health." Together, we explore practical ways to integrate habits into our daily lives that nurture and enhance our mental well-being. Unlock powerful strategies and actionable steps to uplift your mental health and live a more fulfilling life.

Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, email me directly at [email protected]

Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great 🙏🏾

Balance Period Resources:

See our Products/Services: https://shop.balanceperiod.com/

Check out our Resource Center: https://balance-period.ck.page/profile

WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod

Sustainable Self-Care System Discounts: shorturl.at/lpsMV

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Access more resources: https://linktr.ee/balanceperiod

Note: We had some recording issues during this live broadcast so the audio will sound a bit choppy at times. We are working to ensure that our next episode returns to its normal quality.

Here's what I'll be covering in this episode:

1. Mindful Moment - I guide us through three rounds of deep breathing and a breath-counting practice. Immerse yourself in the power of the present moment and strengthen your mindfulness skills through these transformative techniques.

2. Mindful Reflection - We delve into the thought-provoking prompts from the Balance Period Newsletter: "What's the one thing I'd like others to remember about me at the end of my life?" Explore profound insights and embark on a self-reflective journey to leave a lasting impact on the world.

3. Check-In - I offer a comprehensive view of my monthly weigh-in data from my FitIndex Scale. I discuss metrics such as body weight, BMI, body fat, subcutaneous fat, visceral fat, body water, skeletal muscle, muscle mass, protein, and metabolic age. Discover the trends and changes observed in my body weight and muscle mass, and understand the significance of measuring and monitoring our health data. Learn how these insights can guide us in making informed adjustments to our habits for better overall health.

4. System Updates - I introduce the newest addition to my Sustainable Self-Care System: blue light-blocking glasses by WHOOP. I'll be sharing the impact of these glasses on my recovery as I track their effects over the next couple of months. Stay tuned for insights and updates on how this innovative technology contributes to my well-being.

5. Resource Review - I explore the featured article from the Balance Period Newsletter: "Mental Health in the Black Community." Together, we uncover ways to access the care and support needed to optimize mental health within the Black community. I also share my experience with overcoming barriers I faced when seeking mental health services.

Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, email me at [email protected]

Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great 🙏🏾

Balance Period Resources:

See our Products/Services: https://shop.balanceperiod.com/

Check out our Resource Center: https://balance-period.ck.page/profile

WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod

Sustainable Self-Care System Discounts: shorturl.at/lpsMV

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Access more resources: https://linktr.ee/balanceperiod

Here's what I'll be covering in this episode:

1. Mindful Moment - I lead us through three rounds of deep breathing and an awareness practice. Discover the power of being fully present and cultivate a sense of tranquility in your daily life.

2. Mindful Reflection - We explore thought-provoking prompts designed to foster personal growth. Drawing inspiration from the Balance Period Newsletter, I delve into last week's prompt: "If I could talk to my teenage self, the one thing I would say is..." Uncover profound insights and engage in introspection as we navigate the path of self-discovery together.

3. Check-In - I unveil the results of my Monthly Performance Assessment from WHOOP. By analyzing metrics such as sleep quality, resting heart rate, heart rate variability, training behavior, stress levels, and behaviors impacting recovery, I gain valuable insights into optimizing my 50K training and overall health. Join me as I discuss trends and adjustments I can make throughout May to enhance my well-being. Additionally, I shed light on the dips in sleep performance and other key metrics over the month of April, providing context for a comprehensive understanding of our bodies and minds.

4. System Updates - I delve into the latest additions to my Sustainable Self-Care System. In April, I incorporated chiropractic care and float therapy as recovery modalities. Discover the benefits of these practices and how they contribute to a holistic approach to well-being.

5. Resource Review - I highlight an engaging article from the Balance Period Newsletter titled "Effects of Lack of Sleep on Mental Health." Together, we explore ways to optimize our sleep patterns and foster mental well-being. Gain practical insights and actionable strategies to promote a healthy mind-body connection.

Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, email me at [email protected].

Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great 🙏🏾

Balance Period Resources:

See our Products/Services: https://shop.balanceperiod.com/

Check out our Resource Center: https://balance-period.ck.page/profile

WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod

Sustainable Self-Care System Discounts: shorturl.at/lpsMV

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Access more resources: https://linktr.ee/balanceperiod

Pause, and observe a DEEP breath. Pause, and observe a DEEP breath. In honor of Mental Health Awareness Month, we've curated an exceptional collection of clips from our previous episodes, each featuring remarkable Black women who share their profound stories and offer invaluable strategies to empower us in maintaining optimal mental health and overall wellness.

Throughout this episode, we delve into a wide range of experiences, triumphs, and challenges that Black women encounter on their mental health journeys. These inspiring voices provide a unique perspective, addressing the specific barriers and systemic issues that often affect their well-being. By amplifying their narratives, we aim to create a platform where their stories can be heard, understood, and appreciated.

As we listen to these powerful testimonies, we gain insight into the diverse experiences and perspectives that shape mental health within the Black community. The importance of destigmatizing mental health conversations, seeking professional help when needed, and fostering a supportive environment are just some of the crucial themes we explore.

So, whether you're on your own mental health journey, seeking guidance, or simply interested in learning more about the experiences of Black women in this context, this episode promises to be an enlightening and transformative listening experience. Get ready to be inspired, empowered, and equipped with invaluable insights that will help you navigate the complexities of mental health with grace and strength.

Below is a list of the episodes where we sourced the clips and the name of the guest:

Clip 1 - EP123: The Wealth of Health w. Lavia Graham

Clip 2 - EP125: Embrace Your Journey w. Courtney Seymour

Clip 3 - EP127: Living Mindfully w. Katara McCarty

Clip 4 - EP128: Mindful Self-Care w. Dr. Lauren Harden

Clip 5 - EP131: A Disciplined Mind w. Amber McIntyre

Clip 6 - EP137: Dream Big & Have Faith w. Natalie Murdock

Let's listen, learn, and grow together!

Balance Period Resources:

See our Products/Services: https://shop.balanceperiod.com/

Check out our Resource Center: https://balance-period.ck.page/profile

WHOOP Wellness Tracker Discount - https://join.whoop.com/balanceperiod

Sustainable Self-Care System Discounts: shorturl.at/lpsMV

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Access more resources: https://linktr.ee/balanceperiod

Here's what I'll be covering in this episode:

1. Mindful Moment - I guide us through 3 DEEP breaths and an awareness exercise to help us tune in to our senses.

2. Mindful Reflection - I answered last week's question from the Balance Period Newsletter: "When was the last time I cried? Why?"

3. Check-In - I share what I noticed about my body adapting to the changing of seasons and experiencing a lower recovery score on WHOOP. I then talk about the adjustments I've been making to my occupational environment and overall mindset. I discuss making changes to my sleeping patterns and using naps to help me manage my sleep debt and keep my sleep quality high. I also share my approach to being more intentional with what I chose to consume [eat, drink, watch, read, and listen to].

4. System Updates - I briefly discuss WHOOP's latest feature, the Strength Coach. I also share one of the meditations from the Balance App that help boost your self-esteem.

5. Resource Review - I share the featured article from the Balance Period Newsletter: Social Determinants of Health - Neighborhood and Built Environment, and how we can begin to care for ourselves and create a safer environment within our community.

Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, drop them in the comment section below 👇🏾

Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great 🙏🏾

Balance Period Resources:

See our Products/Services: https://shop.balanceperiod.com/

Check out our Resource Center: https://balance-period.ck.page/profile

WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod

Sustainable Self-Care System Discounts: shorturl.at/lpsMV

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Access more resources: https://linktr.ee/balanceperiod

Note: We had some connectivity issues during this live broadcast so the audio will sound a bit choppy at times. We are working to ensure that our next episode returns to its normal quality.

Here's what I'll be covering in this episode:

1. Mindful Moment - I guide us through 2 physiological sighs and a body scan exercise to help us check in with what we feel.

2. Mindful Reflection - I answered last week's question from the Balance Period Newsletter: "How am I doing, really?"

3. Check-In - I share the results from the follow-up appointment with my hematologist regarding the low iron levels found in my InsideTracker blood test. I then talk about what shifts I noticed in my monthly FitIndex weigh-in. Here are some measured metrics: body weight, BMI, body fat, subcutaneous fat, visceral fat, body water, skeletal muscle, muscle mass, protein, and metabolic age. I also share the growth I have experienced with my ability to be kind and compassionate with myself.

4. System Updates - I discuss how I am continuing to use the Stress Monitor feature in WHOOP to expand my awareness of what impacts my stress levels.

5. Resource Review - I share the featured article from the Balance Period Newsletter: Social Determinants of Health - Health Care Access and Quality, and highlight a key mindset shift that will help us better leverage our healthcare system.

Bonus: Cancer screening is an essential component of preventative healthcare, and it is particularly important for the black community. Black folks are more likely to develop and die from certain types of cancer, including breast, prostate, and colon cancer than other racial and ethnic groups. Early detection through regular cancer screening can lead to better health outcomes and increase the chances of successful treatment. There is a FREE Cancer Screening event in Indianapolis, IN on April 26th and 29th. If you are interested in learning more, check out this website: https://cancersupportindy.org/cancer-screening-resource-event/

Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, drop them in the comment section below 👇🏾

Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great 🙏🏾

Balance Period Resources:

See our Products/Services: https://shop.balanceperiod.com/

Check out our Resource Center: https://balance-period.ck.page/profile

WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod

Sustainable Self-Care System Discounts: shorturl.at/lpsMV

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Access more resources: https://linktr.ee/balanceperiod

Here's what I'll be covering in this episode:

1. Mindful Moment - I guide us through 5 DEEP breaths followed by a body scan exercise to get more in tune with what we are feeling.

2. Mindful Reflection - I answered last week's question from the Balance Period Newsletter: "When do I have downtime and how do I spend it?".

3. Check-In - I share the results of my March Monthly Performance Assessment from WHOOP. I discuss some of the trends I notice in my data, more specifically the improvements I made in my sleep performance month over month. I also talk about what behaviors have had the highest positive impact on my recovery and my plans for keeping these behaviors consistent throughout April. Here are some measured metrics: sleep quality, physical recovery, resting heart rate, heart rate variability, training behavior, and beneficial behaviors.

4. System Updates - I discuss an app that I downloaded to help me gain a deeper understanding of my circadian health, Circadian. It provided me with insights into the best times to eat, sleep, get sunlight, and exercise.

5. Resource Review - I share the featured article from the Balance Period Newsletter: Social Determinants of Health, highlighting some of the ways our health is impacted outside of our mindset and habits.

Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, drop them in the comment section below 👇🏾

Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great 🙏🏾

Balance Period Resources:

See our Products/Services: https://shop.balanceperiod.com/

Check out our Resource Center: https://balance-period.ck.page/profile

WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod

Sustainable Self-Care System Discounts: shorturl.at/lpsMV

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Access more resources: https://linktr.ee/balanceperiod

Here's what I'll be covering in this episode:

1. Mindful Moment - I guide us through 3 DEEP breaths followed by an awareness exercise to focus our attention on the physical sensations we feel as we breathe.

2. Mindful Reflection - I answered last week's question from the Balance Period Newsletter: "When did I last push the boundaries of my comfort zone?".

3. Check-In - I share some updates on my 50K training program and my thoughts on breaking the 300 total mile mark. I then discuss my mindset on balancing investing in my self-care while also nurturing the relationships that matter most to me. I also talk about my current consumption habits and continue to align what I consume with my values and goals. Finally, I discuss the focus I am keeping on being kind and compassionate with myself.

4. System Updates - I discuss the latest feature added to the WHOOP platform, the Stress Monitor, and how it will allow me to continue to cultivate self-awareness by gaining a deeper understanding of how stress impacts my mind and body.

5. Resource Review - I share the featured article from the Balance Period Newsletter: Everything You Need to Know About the Benefits of Napping, highlighting some of the ways we can incorporate this proactive rest practice into our daily lives.

Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, email me at [email protected]

Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great 🙏🏾

Balance Period Resources:

See our Products/Services: https://shop.balanceperiod.com/

Check out our Resource Center: https://balance-period.ck.page/profile

WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod

Sustainable Self-Care System Discounts: shorturl.at/lpsMV

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Access more resources: https://linktr.ee/balanceperiod