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

1. Mindful Moment - I guide us through 5 rounds of deep breathing followed by an awareness exercise to focus our attention on what we feel in the present moment.

2. Mindful Reflection - I answered last week's question from the Balance Period Newsletter: "What’s one topic I need to learn more about to help me live a more fulfilling life?".

3. Check-In - I share some updates on the current status of my mind and body and how my training program has helped me get more in tune with how I feel. I also discuss how I am balancing my time between training for the 50k and navigating this occupational transition by prioritizing proactive rest. I then talk about my current consumption habits and what educational resources I have been using to learn and grow. Finally, I discuss keeping curiosity and compassion top of mind as I interact with myself and others.

4. System Updates - I briefly give a preview of the new app I plan on downloading to support me in improving my circadian health.

5. Resource Review - I share the featured article from the Balance Period Newsletter: Burnout Recovery and Prevention - What to Do If You're Feeling Burned Out, highlighting some of the simple, sustainable ways to recover from burnout and prevent it in the future.

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 them to 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

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 rounds of deep breathing paired with movement to relieve tension in our neck muscles.

2. Mindful Reflection - I answered last week's question from the Balance Period Newsletter: "Which domain of my wellness am I most proud of? Which one needs more attention?". I also share my reflections on making it to the 5-year anniversary of launching the first episode of the Balance Period Podcast.

3. Check-In - I share some updates on the current status of my mind and body and how my Self-Care habits have been contributing to their optimal function. I also discuss my time-tracking practices and balancing my workload with my 50K training program. I then talk about expanding my awareness around the quality of what I am consuming. Finally, I discuss aligning my mindfulness practice with loving-kindness so I can continue to respond to myself with love and compassion.

4. System Updates - I share a new course that I am taking to learn more about the science of behavior change as it relates to adopting healthier habits.

5. Resource Review - I share the featured article from the Balance Period Newsletter: 6 No-Nonsense Self-Care Strategies That Don’t Cost a Thing, highlighting some of the simple, sustainable ways to invest in our Self-Care.

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

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

Book Recommendations [Paid Links]:

The Power of When - https://amzn.to/32P48No

Why We Sleep - https://amzn.to/32P43cy

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 5 rounds of deep breathing and an awareness practice to redefine our relationship with our thoughts.

2. Mindful Reflection - I answered last week's question from the Balance Period Newsletter: "What is something I am holding onto that I need to let go of?"

3. Check-In - I share some updates on what next steps I am taking after reviewing my InsideTracker data with my primary care physician. I also discuss some of the sleep trends I notice in the data I received from my Weekly WHOOP Performance Assessment. 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.

4. System Updates - I share an app that can be used to create an evening routine, without a wearable device, and help improve your quality of sleep called ZenSleep.

5. Resource Review - I share the featured article from the Balance Period Newsletter: Meditation Facts - Why You Don't Have to Clear Your Mind, and highlight some of the common misconceptions associated with practicing meditation.

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:

Support Balance Period on Patreon: https://www.patreon.com/balanceperiod

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

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

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

Generational Wellness Creators Community: shorturl.at/akorQ

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 rounds of deep breathing and an awareness practice to expand our awareness of the thoughts that cross our minds.

2. Mindful Reflection - I answered last week's question from the Balance Period Newsletter: "In what ways did I invest in my health and wellness in February?"

3. Check-In - I share the results of my Monthly Performance Assessment from WHOOP. I discuss some of the trends I notice in my data and what adjustments I can make during March to improve my sleep quality. I also talk about what behaviors have had the highest positive impact on my recovery. Here are some measured metrics: sleep quality, resting heart rate, heart rate variability, training behavior, and beneficial behaviors.

4. System Updates - I share an app that I downloaded to help me gain a deeper understanding of the quality of the food that I consume and the cosmetic products I use called Yuka.

5. Resource Review - I share the featured article from the Balance Period Newsletter: 6 Tips to Live a Healthier, Longer Life, and highlight some of the sustainable habits we can practice to promote our health and longevity.

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, send them via email to [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:

Support Balance Period on Patreon: https://www.patreon.com/balanceperiod

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

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

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

Generational Wellness Creators Community: shorturl.at/akorQ

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 rounds of deep breathing and an awareness practice to give our muscles the permission to relax.

2. Mindful Reflection - I discuss the impact my Sustainable Self-Care System has had on my capacity to stay in alignment with my purpose in the midst of experiencing a season of transition.

3. Check-In - I share the results of my most recent InsideTracker blood test. I talk through what has influenced the increase in my inner age and some of the potential adjustments I can make to see shift this number in the opposite direction. I also discuss the difference between my optimal and clinical biomarker ranges and why I've decided to get multiple blood tests this year.

4. System Updates - I talk about beginning to expand my awareness of my nutritional intake so I can align my iron with its optimal range.

5. Resource Review - I share the featured article from the Balance Period Newsletter: Tools to Calm Your Anxiety and Finally Get Some Sleep and highlight the importance of creating a consistent sleeping schedule.

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:

Support Balance Period on Patreon: https://www.patreon.com/balanceperiod

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

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

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

Generational Wellness Creators Community: shorturl.at/akorQ

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 rounds of deep breathing and movement practice to relieve tension in our neck and shoulders.

2. Mindful Reflection - I discuss some things I learned from reflecting on my work habits. Even though I can accept where I currently am, I recognize that there is still room for improvement in optimizing my health.

3. Check-In - I discuss how my body is recovering from a 20-mile run and how mentally I've been experiencing some symptoms of burnout; focusing my attention on whether the habits I practice are in alignment with my values and goals; recognizing that there is room for me to be more disciplined with the food I consume; and doubling down on being kind to myself instead of being critical.

4. System Updates - I foreshadow a new app that I have been testing out to support me in updating my evening routine.

5. Resource Review - I share the featured article from the Balance Period Newsletter: The Benefits of Self-Compassion & How to Cultivate More and highlight the value of developing and kind and compassionate relationship with ourselves.

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, send me an email 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:

Support Balance Period on Patreon: https://www.patreon.com/balanceperiod

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

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

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

Generational Wellness Creators Community: shorturl.at/akorQ

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 rounds of deep breathing and a self-love practice through intentional touch.

2. Mindful Reflection - I share a couple of highlights from the week prior: leading a Mindful Moment at the first stop of the Moments With Murdock Experience mid-west tour and running a PR. I also discuss failing to accomplish my reading goal for January and the adjustments I am making to move forward.

3. Check-In - I discuss how my body is adapting to the strain I am putting it under and how I am approaching caring for myself mentally; continuing to prioritize time for proactive rest, primarily through taking naps and realizing that my current evening routine is unsustainable; being intentional about the relationship I am developing with myself and choosing to lead with love and compassion; and continuing to be mindful of what I consume and determine what will work best for my optimal performance.

4. System Updates - I share the practice that I have added to my daily check-ins, increasing curiosity about my current and future needs to care for myself at a higher level.

5. Resource Review - I share the featured article from the Balance Period Newsletter: Stronger Together, When Self-Care Becomes Community Care and the importance of understanding how you can contribute to helping your community improve their quality of 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, send me an email 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:

Support Balance Period on Patreon: https://www.patreon.com/balanceperiod

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

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

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

Generational Wellness Creators Community: shorturl.at/akorQ

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 rounds of deep breathing and an abbreviated body scan awareness exercise.

2. Mindful Reflection - I share the insights I have gleaned about the value of rest from reading Rest is Resistance by Tricia Hersey.

3. Check-In - I discuss how my body is adapting to an increased amount of running, my focus on practicing proactive rest, eating food earlier in the day, and allowing myself to pause, breathe, and respond with what I experience with intention.

4. System Updates - I talk about the new app I am using to help me measure my progress during my 50K training program.

5. Resource Review - I share the featured article from the Balance Period Newsletter: 8 Secrets to Getting Better Sleep and my recommendation on where to start.

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:

Support Balance Period on Patreon: https://www.patreon.com/balanceperiod

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

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

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

Generational Wellness Creators Community: shorturl.at/akorQ

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 rounds of deep breathing and a full body scan awareness exercise.

2. Mindful Reflection - I share the emotions that arise as I honor the 6 year anniversary of experiencing a pulmonary embolism.

3. Check-In - I discuss my current level of conditioning and the impact it has on my WHOOP data, my focus on carving out time for rest, eating less processed foods, and maintaining a peaceful mental state in the midst of adversity.

4. System Updates - I share the new planner and piece of software I am using to measure how I am spending my time.

5. Resource Review - I walk us through the Balance Period newsletter and share the featured article that highlights the connection between our sleep and mental health.

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 as you be the change you want to see in your family and community 🙏🏾

Balance Period Resources:

Join Balance Period on Patreon: https://www.patreon.com/balanceperiod

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

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

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

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

Generational Wellness Creators Community: shorturl.at/akorQ

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