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In the final episode of Wellness Wednesdays Laura shares some helpful tips to build self
love and compassion during these difficult times.

Andrea and Laura end the episode with a recap of these four weeks and their own personal takeaways from everything they've discussed and learned.

This is not the last you'll hear from Laura, so stay tuned for Season 2 for more!

You can find Laura at @theyogabrides and to book a session with her please go to www.theyogabrides.com

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Roger Smith

Roger W. Smith was born in Kentucky, grew up in Texas and grew up in New York. He found his love for the guitar late, but since then he has not put it down. He finds inspiration in Pop, Folk and Country Blues Fingerpicking. Elizabeth Cotten, Mississippi John Hurt, Rev. Gary Davis, Robert Johnson, Etta Baker, Bruce Springsteen, Tracy Chapman, Alabama Shakes and Gary Clark Jr just to name a few. Also folk, pop and rock elements flow into his songs. 

Every person who learns an instrument has a story to tell. Roger hopes you like his. His EP was released on November 22 and can be found on Spotify, Apple Music, Amazon, Google, Deezer, Soundcloud and Youtube: TheRWSmith

TRACKS:
I Wanna be You
Cowboys
What we do

IG: https://www.instagram.com/therwsmith/

Michael Allan

Originally from Ontario Canada, Michael Frazier has been dancing, singing and entertaining since the age of 7.  His family moved to Texas at a young age where Michael began pursuing his dreams.  Whether it was singing the National Anthem for the Dallas Stars, performing at Mary Kay conventions, or simply dancing around in his bedroom, Michael has always had a deep passion for entertaining.  

While studying at the University of North Texas, he was a member of two dance teams including one that he founded, directed and choreographed for.  The team even performed as opening act for Patti LaBelle during a special appearance.  

After graduating, Michael moved to Los Angeles, California where he continued to dance, sing and entertain.  Some of his most outstanding accomplishments include choreographing flash mobs at Universal Studios, performing at House of Blues and other well known LA venues, releasing his first single on iTunes and teaching several hip hop and jazz funk classes. 

Now back in the Dallas area, Michael teaches a Popstars dance class at Caulfields Dance Fitness where he hopes to inspire and teach other dancers and entertainers to follow their dreams.  He also recently recorded and released a new single titles “Automatically.”

TRACKS:
Boomerang
Automatically

IG: https://www.instagram.com/michaelallanmusic/

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Fernanda is back to talk about healthy ways to end a relationship! Breakups suck, let's face it but they can suck a little less when there's context, care, and space. Fernanda explains how you can end a relationship in a thoughtful way (and in person!) without having to ghost or do it via text.

Breaking up is hard for both people no matter who's breaking up with who. If you're in a relationship and are ready to bounce, this episode is for you. If you've ghosted or been ghosted this episode is also for you!

Resources:

Soeiro, L. (2018). Fourteen ways to break up. Psychology Today, May 24, 2018. Retreived on July 27, 2020 from https://www.psychologytoday.com/us/blog/i-hear-you/201805/fourteen-ways-break-better

Fox, P. (2016). How to break up with a really nice guy. HuffPost, June 18, 2016. Retrieved on July 27, 2020 from https://www.huffpost.com/entry/how-to-break-up-with-a-really-nice-guy_b_7615572

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In this episode Laura shared some great ideas on creating the perfect oasis/sanctuary in your own home. Creating a perfect and de-cluttered space allows the energy to flow and the mind to be clear.

Listen along for easy tips you can use in your own space!

You can find Laura at @theyogabrides and to book a session with her please go to www.theyogabrides.com

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Dan O'Connell is a Dallas-based singer/songwriter who puts an emphasis on strong lyrics and emotional performance. He spent several years fronting Americana Trio, Willow James, where he got to hone his skills as a writer and a live performer. Dan really strives to have the listener lost in the song and capture that feeling at every show. His blend of folk, country, blues and rock n roll lead to a unique sound that has been described as breaking traditional barriers of whatever genre he is grouped into. 

Dan is currently trying to get his name out in the North Texas scene and is always seeking an intimate setting to share his songs whether that is a dim lit bar, a festival stage, or a backyard patio.

Contact: [email protected]

              @danzigzags on instagram 

              https://www.facebook.com/danzigzags

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Fernanda is back to talk about grie!  Andrea and Fernanda talk about personal experiences about loss, Fernanda shares her very personal story about losing her ex-husband to cancer, and they dissect the different stages of grief. An important topic to discuss as we're all experiencing grief on some level. It's lengthy and it gets VERY emotional but it's raw, real, and relatable.

Resources

If you feel your grief is too difficult to bare and cope, or is not moving along, here are some resources that help you in your healing journey.

Books:

• On Grief and Grieving: Finding the Meaning of Grief through the Five Stages of Loss by Elisabeth Kübler-Ross and David Kessler
• Finding Meaning: the Sixth Stage of Grief by David Kessler
• Option B: Facing Adversity, Building Resilience
• Finding Joy by Sheryl Sandberg 

Articles:
Grief: coping with the loss of your loved one by the American Psychological Association https://www.apa.org/topics/grief

COVID-19 related: If you have lost a loved one to COVID-19, the CDC has helpful information that can help you cope with your loss: https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/stress-coping/grief-loss.html#loved-one

And this great article from The New York Times titled That Discomfort You’re Feeling is Grief by Scott Berinato: https://hbr.org/2020/03/that-discomfort-youre-feeling-is-grief

Free hotline services you can contact to learn more about treatment:·       

 Substance Abuse and Mental Health Services Administration (SAMHSA): 1-800-662-HELP SAMHSA’s behavioral treatment services locator can be used to locate treatment facilities and other resources like support groups or counselors, for the management and treatment of depression.

National Hopeline Network: 1-800-SUICIDE You can call the National Hopeline if your depression is causing suicidal thoughts. This will link you to a depression treatment centre in your area. It also provides a live chat feature for people.·         

National Suicide Prevention Line: 1-800-273-TALK Another valuable resource that can be used by people whose depression has worsened to suicidal thoughts is this national hotline. Their crisis centers offer emotional support and assistance to people who are suffering. They are also available through live chat. | 

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In this episode Laura shares some amazing online resources to boost your mental and physical health. A short episode full of knowledge!

Website: Gaia.com

Movies discussed:
https://www.healdocumentary.com/

Meditation apps discussed:
Insight Timer

You can find Laura at @theyogabrides and to book a session with her please go to www.theyogabrides.com

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Moody Garland is the stage name of guitarist, singer, and songwriter Justin Marin. Emotional Labor is his first EP released in March 2020. Though this is Moody Garland’s debut, its creator has played lead guitar in a number of bands - most recently MAH KEE OH. Emotional Labor, Marin’s first compilation as a solo-artist, was recorded and produced in Denton, Texas. 

Denton has been the incubator of a number of successful artists including Midlake, Neon Indian, and Norah Jones. The city’s heartbeat is made up of the late night music diaspora of avant-garde bands meeting in gutted homes playing into the early morning hours. Emotional Labor is the album to drive home to after a late night in such a place.

Marin’s stint in Denton was with the intention of playing with as many people as possible. This has helped challenge his style and refine his skills as a songwriting. As a lead guitarist, his forte was not in showmanship, but rather in composing effortless off-the-cuff riffs that made songs a lot more human - full of emotion, full of tact - and a lot more memorable. 

He continues to do that with Moody Garland. Marin cultivates a garden of complimentary but independent melodies on a variety of instruments giving each song rich texture. They are the kind of songs that will entertain long past their due-dates with “new” intricacies discovered over and over again. With its theme of indie-ballads and angelic harmony, Emotional Labor is particularly buzz-inducing, easy to sing along to, and hard to forget.

TRACK 1: Boom
TRACK 2: Supposed to Be
TRACK 3: Emotional Labor
TRACK 4: Never Gonna Wait

You can follow him on IG @moodygarland_
You can download his EP here!

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Andrea is joined by Fernanda Ruiz to dig deep into Attachment Styles; what each of them mean, how parents can influence their children's attachment style, how men in 2020 are more avoidant (joking), and how we can all learn and benefit from knowing what our own Attachment Style is.

It's a long one but it's SO SO worth. There are many "aha!", "omg!" and "what!?" moments along with a plethora of very helpful and useful information. 

Fernanda Ruiz, MSW, has over 14 years of experience in child abuse prevention and maternal and child health services.  She is very passionate about supporting families and preventing child abuse and neglect through home visiting services.  Fernanda holds a bachelor’s in Psychology with a concentration on Clinical Psychology from the Universidad de las Americas and Master’s in Social Work from Catholic University of America. 

Fernanda is originally from Mexico and moved to the US in 2006. Since then she has been with Mary’s Center, a Federally Qualified Health Center serving the Washington DC Metropolitan area, serving in different capacities; she now serves as Home Visiting Director.  Fernanda currently leads a variety of programs that aim to prevent child abuse and neglect, and improve maternal and child health outcomes.

Fernanda has facilitated workshops at conferences and participated in panels about early childhood and maternal and child health.  In 2019, she presented at the National Healthy Start Association Conference on “Mom Baby Massage Project: Reducing perinatal depression through massage therapy”.

 Resources:

Book recommendation:

• Attached: the new science of adult attachment and how it can help you find -and keep- love by Dr. Amir Levine, M.D. and Rachel S. F. Heller, M.A. https://www.attachedthebook.com/wordpress/buy-the-book/

 Attachment inventories:

1. Attached Compatibility Quiz

1. Deciphering My Own Attachment Style: https://www.attachedthebook.com/wordpress/compatibility-quiz/?step=1
2. Deciphering My Partner’s/Date’s Attachment Style: https://www.attachedthebook.com/wordpress/compatibility-quiz/?step=3

2. Experiences in Close Relationships-Revised (ECR-R) Adult Attachment Questionnaire by Fraley, R. C., Waller, N. G., & Brennan, K. A. (2000).

• FAQs about the ECR-R: http://labs.psychology.illinois.edu/~rcfraley/measures/ecrr.htm
• ECR-R in Excel spreadsheet for easy scoring: http://labs.psychology.illinois.edu/~rcfraley/measures/ECRR-scoring-example.xlsx

3. Dr. Diane Poole Heller’s Attachment Styles Test

• Link: https://dianepooleheller.com/attachment-test/

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In this episode Laura shared FOUR great tips to practice self-care with your partner and even yourself (if you're single)! A short and sweet episode to get you back on track, inspired, to spice things up while, all we navigate these crazy times.

Meditation apps discussed:
Calm
Headspace
Insight Timer

Books Discussed:
Rich Dad, Poor Dad

You can find Laura at @theyogabrides and to book a session with her please go to www.theyogabrides.com

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