EMBRACE YOU FIRST

By Mary Wong, R.TCMP and Dr. Tanya Wylde, NDHealth & Fitness

EMBRACE YOU FIRST episodes

March 29, 2021Episode 32: Exercises for Growing Mentally Stronger (ft. Amy Morin)
Episode 32: Exercises for Growing Mentally Stronger (ft. Amy Morin)
Today we are going to talk about Exercises for Growing Mentally Stronger. Mental strength exercises to fix thoughts and emotions in action to be your best selves and STAY mentally strong during a pandemic. Why do some people have resilience or a positive outlook? Is it in their DNA, or can it be learned and practiced? YES, it can be learned and practiced by anyone.
We all are under increasing strain during the pandemic, and good mental health hygiene is important. so that our moods stay elevated, our outlooks remain positive, and we bring joy into our lives.
In this episode Amy Morin shares life-altering exercises to reset your outlook, banish worry until you are ready to deal with it, and much more. She also offers MANY tips on how to help our children navigate their feelings, both now in the pandemic and into the future! She also has a brand new book coming out soon called “13 Things Strong Kids Do”, to help kids make sense of their feelings, and allow them to openly share their challenges.
WHAT YOU’LL LEARN:
Many ideas for resetting your outlook

What is it to be mentally strong?

What the difference between *mental health and *mental strength?

Why people suffering from mental health challenges can still be ‘mentally strong’

Gratitude - the ‘free’ on demand tool to better health and emotions

If you worry, why you should schedule time to worry!

Amy shares some of the challenges on mental health right now

The difference between Problem focused coping skills and emotion focused coping skills, can you use them together?

Why kids are experiencing high levels of anxiety up to 80%

Why 11-17 year olds are most likely to be depressed and anxious

How to identify and name more than 5 emotions

Why you can replace thoughts that induce self-pity

AND MORE!
Resources:
Dr. Korzacs recent article
https://www.theglobeandmail.com/canada/article-shadow-pandemic-of-young-people-with-eating-disorders-strains-capacity/
CBC Article
https://www.cbc.ca/news/canada/toronto/covid-kids-not-ok-1.5898715
Connect with Amy:
Website: https://amymorinlcsw.com/
Instagram: @amymorinauthor
Amy’s Books:
https://amymorinlcsw.com/books/
13 things Mentally Strong People Don’t Do
Contact us: @Drtanyawylde @aliveholistichealthclinic @meetmarywong
Please like, comment👇 share, subscribe, give us a 5 star review on Apple podcasts, take a screen shot of you playing this episode & DM us on Instagram @embrace_you_first to enter to win a complimentary 30 minute consult with Dr. Wylde or Mary Wong each month!
To 📺/🎧 to this episode see link in bio👆 www.embraceyoufirst.com
If you would like to be a guest on our podcast, please DM us
Tags for this episode: #mentallystrong, #pityparty, #anxiety, #exercise, #gratitude, #noworries, #copingskills, #emotions, #kidsmentalhealth, #teenmentalhealth, #hakunamatata
28 min
March 22, 2021Episode 31: Fill Up Your Cup Pt. 2
Pt. 2 of Fill Up Your Cup
After polling our patients on topics for our podcast many of you wanted to know what we are doing to stay positive/motivated/inspired through COVID times. Indirectly they were asking, what are we doing to fill up our cups! We answer this question at the end of each of our podcasts but we decided to give you MORE by doing a 2 part series on what this really means, and give you tons of cool/creative ideas to help you also feel more joy/motivated/inspired through COVID times.
What does it mean to “Fill up your cup”?
To fill up your cup means that you need to stop and recharge your batteries, so you can be present and mindful and feel more JOY. It means that you replenish your mental, emotional, and physical energy. You wouldn’t expect your mobile devices to run on a depleted battery, it needs to be recharged, often!
WHAT YOU’LL LEARN:
Many ideas for filling YOUR own cup

How to avoid ‘burnout’

What dopamine is, and the role it plays - love, joy, sex, pleasure, reward, motivation, and MORE

Symptoms you may experience with low dopamine - fatigue, depression, insomnia, cravings and MORE

What well-known behaviours cause dopamine to rise temporarily in the brain

What certain behaviours, while not unhealthy can become addictive if abused

What results from relying on these behaviours to stimulate dopamine regularly

What is a Dopamine crash?

How you can get caught in a vicious cycle!

Who is at higher risk for low dopamine levels

AND MORE!
Contact us: @Drtanyawylde @aliveholistichealthclinic @meetmarywong
Please like, comment👇 share, subscribe, give us a 5 star review on Apple podcasts, take a screen shot of you playing this episode & DM us on Instagram @embrace_you_first to enter to win a complimentary 30 minute consult with Dr. Wylde or Mary Wong each month!
To 📺/🎧 to this episode see link in bio👆 www.embraceyoufirst.com
If you would like to be a guest on our podcast, please DM us
#fillyourcup, #agewell, #loveyourself💕, #kindness, #insidejob, #dopamine, #brainchemicals, #burnout, #riskybehaviours, #gaming, #relaxation, #destress, #fatigue, #depression, #insomnia, #adrenals, #livingwell
25 min
March 15, 2021Episode 30: Fill Up Your Cup Pt. 1
After polling our patients on topics for our podcast many of you wanted to know what we are doing to stay positive/motivated/inspired through COVID times. Indirectly they were asking, what are we doing to fill up our cups! We answer this question at the end of each of our podcasts but we decided to give you MORE by doing a 2 part series on what this really means, and give you tons of cool/creative ideas to help you also feel more joy/motivated/inspired through COVID times.
What does it mean to “Fill up your cup”?
To fill up your cup means that you need to stop and recharge your batteries, so you can be present and mindful and feel more JOY. It means that you replenish your mental, emotional, and physical energy. You wouldn’t expect your mobile devices to run on a depleted battery, it needs to be recharged, often!
WHAT YOU’LL LEARN:
Many ideas for filling YOUR own cup

How to avoid ‘burnout’

What dopamine is, and the role it plays - love, joy, sex, pleasure, reward, motivation, and MORE

Symptoms you may experience with low dopamine - fatigue, depression, insomnia, cravings and MORE

What well-known behaviours cause dopamine to rise temporarily in the brain

What certain behaviours, while not unhealthy can become addictive if abused

What results from relying on these behaviours to stimulate dopamine regularly

What is a Dopamine crash?

How you can get caught in a vicious cycle!

Who is at higher risk for low dopamine levels

AND MORE!
Contact us: @Drtanyawylde @aliveholistichealthclinic @meetmarywong
Please like, comment👇 share, subscribe, give us a 5 star review on Apple podcasts, take a screen shot of you playing this episode & DM us on Instagram @embrace_you_first to enter to win a complimentary 30 minute consult with Dr. Wylde or Mary Wong each month!
To 📺/🎧 to this episode see link in bio👆 www.embraceyoufirst.com
If you would like to be a guest on our podcast, please DM us
#fillyourcup, #agewell, #loveyourself💕, #kindness, #insidejob, #dopamine, #brainchemicals, #burnout, #riskybehaviours, #gaming, #relaxation, #destress, #fatigue, #depression, #insomnia, #selfcare
21 min
March 08, 2021Episode 29: Secrets to Staying Young Pt. 2 (Ft. Dr. Kara MoraMarco)
REAL, NATURAL SOLUTIONS FOR REAL BEAUTY!
WHAT YOU’LL LEARN:
* Why it’s important to embrace change and aging and honour our natural beauty and natural aging

* Why women need to be aware of the impact of social media and expectations

* Why social media ‘filters’ distort reality of beauty

* Why women are going for plastic surgeon and showing face filters

* Why you should watch ‘Social Dilemma’ on Netflix

* Why it’s important to go easy on yourself

* How to Nourish yourself from the inside out

* The benefits of Cupping Therapy

* It’s important to nourish your Yin time and sleep

* Many natural solutions to aging gracefully

* The rise in cutting, anorexia and other eating disorders leading to hypothalamic amenorrhea

* The role of alcohol and drugs on aging, may not be apparent until later in life

* Avoiding sun and the protection of sunscreen

* Respect all body types

* AND MORE!
Kara MoraMarco-Kendrick DAOM, L.Ac is a Doctor of Acupuncture and East Asian Medicine, earning both her Masters and Doctorate degrees from Emperors's College. Her passion for healthful living began at an early age with both her parents also being acupuncturists. Over the past 9 years she has had a private practice called Aculand in Beverly Hills with a focus on women’s health. Most recently Dr.Kara’s work of facial acupuncture and Love Cupping ( Heart shaped cups that she created) was featured in Katy Perry's music video Never Really Over.
Instagram @dr.kara.aculand
Contact us: @Drtanyawylde @aliveholistichealthclinic @meetmarywong
Please like, comment👇 share, subscribe, give us a 5 star review on Apple podcasts, take a screen shot of you playing this episode & DM us on Instagram @embrace_you_first to enter to win a complimentary 30 minute consult with Dr. Wylde or Mary Wong each month!
To 📺/🎧 to this episode see link in bio👆 www.embraceyoufirst.com
If you would like to be a guest on our podcast, please DM us
#positiveaging, #agewell, #acceptance, #loveyourself💕, #loveyourselfasyouare, #kindness, #personalgrowth, #nofilter, #socialmediafilters, #selfies, #realbeauty
27 min
March 01, 2021Episode 28: Secrets to Staying Young Pt. 1 (Ft. Dr. Kara MoraMarco)
WHAT YOU’LL LEARN:
Why it’s important to embrace change and aging and honour our natural beauty and natural aging

Why women need to be aware of the impact of social media and expectations

Why social media ‘filters’ distort reality of beauty

The reasons the preteen suicide rate went up 150%

Why women are going for plastic surgeon and showing face filters

Why you should watch ‘Social Dilemma’ on Netflix

Why it’s important to go easy on yourself

How to Nourish yourself from the inside out

The benefits of Cupping Therapy

It’s important to nourish your Yin time and sleep

Many natural solutions to aging gracefully

The rise in cutting, anorexia and other eating disorders leading to hypothalamic amenorrhea

The role of alcohol and drugs on aging, may not be apparent until later in life

Avoiding sun and the protection of sunscreen

Respect all body types

Why babies are not emotionally connecting with moms who have had plastic surgery

AND MORE!
Mini Bio
Kara MoraMarco-Kendrick DAOM, L.Ac is a Doctor of Acupuncture and East Asian Medicine, earning both her Masters and Doctorate degrees from Emperors's College. Her passion for healthful living began at an early age with both her parents also being acupuncturists. Over the past 9 years she has had a private practice called Aculand in Beverly Hills with a focus on women’s health. Most recently Dr.Kara’s work of facial acupuncture and Love Cupping ( Heart shaped cups that she created) was featured in Katy Perry's music video Never Really Over.

Connect with Dr. Kara MoraMarco on Instagram @dr.kara.aculand

References/Resources:
Social Dilemma on Netflix - “we have gone from an information age to a disinformation age”

Related Episodes:
Episode 3 When to Nourish You

Episode 7 Beauty from the Inside Out with Prerna Kumar

Episode 10 Beauty Sleep

Episode 12 The Energy that Heals Us with Jill Blakeway

Episode 13 Sleep Your Way to Success
Contact us: @Drtanyawylde @aliveholistichealthclinic @meetmarywong
Please like, comment👇 share, subscribe, give us a 5 star review on Apple podcasts, take a screen shot of you playing this episode & DM us on Instagram @embrace_you_first to enter to win a complimentary 30 minute consult with Dr. Wylde or Mary Wong each month!
To 📺/🎧 to this episode see link in bio👆 www.embraceyoufirst.com
If you would like to be a guest on our podcast, please DM us
Hashtags for this episode
#positiveaging, #agewell, #acceptance, #loveyourself💕, #loveyourselfasyouare, #kindness, #personalgrowth, #nofilter
26 min
February 22, 2021Episode 27: How To Talk To Your 7 y.o. Self
How To Speak To Your 7 y.o. Self
What would life look like if you spoke to yourself in the manner that you would to your seven year old self? Would your self-imposed expectations change? Maybe you wouldn’t be bound to the *same* expectations. Now we realize we can’t go back in time but our 7 year old self is within and we can do a lot of this self talk now and boost out self esteem.
If you could speak to your seven year old self is there anything you would say to coach them to help them see life differently or make different decisions? You perhaps would teach growth mindset and to speak kindly, and share all those thoughts of wisdom and how to dampen perception of stress.
WHAT YOU’LL LEARN:
to rehabilitate the 7 year old version of you to heal the adult version

to stop freezing or staying in fight or flight

Why when we speak negatively we either give up or don’t enjoy the journey on the way there

to stop being so hard on yourself

Remind yourself it’s the journey, the end always matters less

when you get to the end goal there will always be another goal - lose weight, run a little further, get a promotion

How to use kindness with love, acceptance and growth mindset

Build people up, don’t gossip

Why it’s OK to say ‘no’, but so hard to do

Why you shouldn’t try and please everyone

Surround yourself by people who build you up and think the same

AND MORE!
Contact us: @Drtanyawylde @aliveholistichealthclinic @meetmarywong
Please like, comment👇 share, subscribe, give us a 5 star review on Apple podcasts, take a screen shot of you playing this episode & DM us on Instagram @embrace_you_first to enter to win a complimentary 30 minute consult with Dr. Wylde or Mary Wong each month!
To 📺/🎧 to this episode see link in bio👆 www.embraceyoufirst.com
If you would like to be a guest on our podcast, please DM us
Hashtags for this episode
#speaktoyoursoul, #innerchildhealing, #innerchild, #innerchildwork, #loveyourself💕, #loveyourselfasyouare, #peoplepleaser, #kindness, #acceptance, #deepwork, #personalgrowth
28 min
February 15, 2021Episode 26: Self Pleasure Pt. 2 (ft. Dr. Jordin Wiggins, ND)
5 Love Languages + Self Pleasure + Intimacy vs Sex! Listen/Watch!
On Pt. 2 of our conversation with Dr. Jordin Wiggins, ND, she tells us why & How to use pleasure for more connected relationships & better health! We discuss the difference between intimacy & sex, how people miscommunicate through love (5 love languages) and why sleeping in separate rooms isn’t marriage-ending!
WHAT YOU’LL LEARN:
How the 5 love languages can cause miscommunication and how to understand the differences

Why masturbation/self love is SO important

Why couples therapy begins OUTSIDE the bedroom

The difference between intimacy & sex

Why increased intimacy leads to more/better sex!

Why scheduling intimate time may save your marriage

Why so many more men, millennials are having trouble ‘getting it up’

The effect of porn on intimate time

AND MORE!
Mini Bio
Dr. Jordin Wiggins, ND is a Naturopathic Doctor, entrepreneur, and women’s sexual health disruptor. She is revolutionizing the way we deliver, educate and talk about sexual, health and pleasure. As the author of The Pink Canary, Dr. Wiggins has unlocked the hidden secret to optimal wellness and the real-life ways you can start to welcome pleasure back into your life & relationships.
Connect with Dr. Jordin Wiggins
www.thepleasurecollective.com
@drjordinwiggins
Contact us: @Drtanyawylde @aliveholistichealthclinic @meetmarywong
Please like, comment👇 share, subscribe, give us a 5 star review on Apple podcasts, take a screen shot of you playing this episode & DM us on Instagram @embrace_you_first to enter to win a complimentary 30 minute consult with Dr. Wylde or Mary Wong each month!
To 📺/🎧 to this episode see link in bio👆 www.embraceyoufirst.com
If you would like to be a guest on our podcast, please DM us
#sexpositive, #pleasure, #bodyshame, #libido, #sexual health, #intimacy, #shame, #selflove, #healing, #masturbation, #communication, #valentines, #5lovelanguages, #fivelovelanguages
22 min
February 09, 2021Episode 25: The Pleasure Mindset Bootcamp (ft. Dr. Jordin Wiggins, ND)
Episode 25: The Pleasure Mindset Bootcamp
The topic this week is PLEASURE - both partnered pleasure and self love, as Tanya and Mary welcome Dr. Jordin Wiggins, ND to the show! How to use pleasure for more connected relationships & better health!
WHAT YOU’LL LEARN:
Why there are body image issues, shame, and surgeries including labiaplasty

Why masturbation/self love is SO important

why do so many women lose their libido?

why focusing on penetration is RUINING your libido

myth of spontaneous sex

what impact the pandemic is having on relationships and libido

What the most important mindset shift women can make to improve their sexual health

How to “receive” sex

So many women lose (and men...with age... their libido), & how can they regain it

AND MORE!
Mini Bio
Dr. Jordin Wiggins, ND is a Naturopathic Doctor, entrepreneur, and women’s sexual health disruptor. She is revolutionizing the way we deliver, educate and talk about sexual, health and pleasure. As the author of The Pink Canary, Dr. Wiggins, ND has unlocked the hidden secret to optimal wellness and the real-life ways you can start to welcome pleasure back into your life & relationships.
Connect with Dr. Jordin Wiggins, ND
www.thepleasurecollective.com
https://www.instagram.com/drjordinwiggins/
https://www.facebook.com/drwigginsnd/
Dr. Jordin’s FREE community - The Pleasure Mindset Bootcamp
https://www.thepleasurecollective.com/pleasure-mindset-bootcamp
Book by Dr. Jordan Wiggins, ND
The Pink Canary
Related Resources:
The 5 Love Languages by Gary Chapman
Contact us: @Drtanyawylde @aliveholistichealthclinic @meetmarywong
Please like, comment👇 share, subscribe, give us a 5 star review on Apple podcasts, take a screen shot of you playing this episode & DM us on Instagram @embrace_you_first to enter to win a complimentary 30 minute consult with Dr. Wylde or Mary Wong each month!
To 📺/🎧 to this episode see link in bio👆 www.embraceyoufirst.com
If you would like to be a guest on our podcast, please DM us & give us your proposal
#sex, #pleasure, #bodyshame, #libido, #sexual health, #intimacy, #shame, #selflove, #healing, #masturbation, #communication
20 min
February 01, 2021Episode 24: Solutions To Fear
Episode 24: Solutions To Fear
Fear can be both a motivation and a debilitation. It can move someone into action, such as stepping on a scale and realizing they need to take action, or it can cause someone to curl up into a ball and avoid bad news. This also manifests as any number of tensions and illnesses in our bodies, impacting interpersonal relationships, career, high anxiety, weakness of bones, impotence and more!
Tanya and Mary talk extensively about energy meridians in the body, and how energy can become ‘stuck’ in the chest and throat, appearing as illness.
WHAT YOU’LL LEARN:
Allow yourself to feel, label it, sit with it without judgement. Is the fear real?

How small tangible acts can reduce fear

How to BE PRESENT with mindfulness

Use all 5 senses

In uncertain times, how you can CREATE CERTAINTY with routines - morning journaling

How serving others can ease your fear

How to disassociate

Why placing your hand on your heart HELPS!

How meditation changes you

AND MORE!
Related Episodes:
#16 Overcoming Fear
#19 Taking Care of You During Challenging Times ft. Evan DeMarco
#20 Let Fear Guide You
Related Resources:
Huang Di Nei Jing Su Wen - An Annotated Translation of Huang Di’s Inner Classic
Contact us: @Drtanyawylde @aliveholistichealthclinic @meetmarywong
Please like, comment👇 share, subscribe, give us a 5 star review on Apple podcasts, take a screen shot of you playing this episode & DM us on Instagram @embrace_you_first to enter to win a complimentary 30 minute consult with Dr. Wylde or Mary Wong each month!
To 📺/🎧 to this episode, see link in bio above 👆 www.embraceyoufirst.com
If you would like to be a guest on our podcast, please DM us & give us your proposal
fear, anxiety, feel the fear, do it anyway, mentalhealth, hope, fearless, selflove, healing, no fear, solutions to fear
32 min
January 25, 2021Episode 23: Conquering New Habits
Episode 23: Conquering New Habits
Each year, as we get closer to year’s end, millions of people hunger for change - weight loss, eat better, be happier, work on mental health, less stress, improve relationships, etc. New Year’s Resolutions are habit, but the things we choose to work on rarely become habits. Stats show that 80% of people GIVE UP on their resolutions by the 2nd week of February! Why? Because they haven’t become HABITS yet. A habit is defined as ‘a behaviour that is done automatically, with little thought like brushing your teeth…”. Behaviours become HABITS due to a few things - repetition and time, plus desire. How many of us put our seatbelts on without being reminded? I’m sure the first few times after seatbelts became law we forgot, but we persevered. We had and have an external rule forcing us. What is the ‘rule’ for our behaviours is our own health and warning signs? High blood pressure, type 2 diabetes, anxiety, stress, etc. Shouldn’t we heed those?
Some studies have shown that habits can take 3 weeks of consistent repetition to truly become a habit. James Clear in his book “Atomic Habits” he suggests that new habits don’t become truly ingrained until between 2-8 months! So, don’t give up on those new behaviours you are working on, soon you’ll be on autopilot on the way to meaningful change!
Join Tanya and Mary on this not-to-be-missed episode of HOW to turn behaviours into HABITS, so that you aren’t one of the 80% that bail on their self improvement goals.
WHAT YOU’LL LEARN:
3 strategies to succeed with habits and make them sustainable and AUTOMATIC

How small actions around new behaviours can set you up for SUCCESS

Why your OLD habits can derail new ones

Why goal/habit planning can be done on paper, but they need to SHIFT to ACTION off paper

Why there are metabolic changes in your body BEFORE the scale reflects weight loss

What are other signs of success beside the number on the scale?

Even type A personalities who dive in can be overwhelmed

Don’t bite off more than you can chew - better eating, better sleep AND exercise

Focus on your most CRITICAL need first, make it a success then tackle the next

Why #babystepstosuccess will get you there!

Be realistic; plan/schedule; create habits with support as needed; track progress; congratulate yourself!
Related Episodes:
Episode 6: Mindful Eating ==> https://bit.ly/3ok2g4e
Related Resources:
Atomic Habits by James Clear ==> https://amzn.to/2LVV9lE
Contact us: @Drtanyawylde @aliveholistichealthclinic @meetmarywong
Please like, comment👇 share, subscribe, give us a 5 star review on Apple podcasts, take a screen shot of you playing this episode & DM us on Instagram @embrace_you_first to enter to win a complimentary 30 minute consult with Dr. Wylde or Mary Wong each month!
To 📺/🎧 to this episode, see link in bio above 👆 www.embraceyoufirst.com
If you would like to be a guest on our podcast, please DM us & give us your proposal
#fitnesstransformations, #change, #motivation, #newyearsresolutions, #newyearnewyou, #amazingcontent, #mustshare, #startsomewhere, #conquer your habits, #success, #habits, #goals, #science, #realchange
29 min

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Hey Beautiful Humans, it’s time to STOP SACRIFICING FOR everyone else And PUT YOU First!

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