Celebrating Self-Care with Tiffany Arcari

The Essence of Self-Care

Tiffany Arcari, our guest today, shares her poignant view on self-care: "Self-care is a boundary." She emphasizes that taking care of ourselves is essential to become the best version of ourselves.

But what if we don’t know what we need? Tiffany recalls a moment when she was asked, “What do you need every day to perform at your highest?” and she realized she didn’t have an answer. Many of us navigate through life without truly knowing what fills our cups.

Celebrating the Small Wins

Tiffany encourages us to recognize our daily accomplishments, no matter how small. “Every day you get up, get dressed, feed yourself – these are all parts of self-care that we can celebrate.” It’s crucial to acknowledge these routines as acts of self-love. 

She also highlights the importance of consistency in our self-care routines. Starting the day with gratitude can shift our mindset, reminding us that positivity is a choice, even when it feels difficult.

Setting Boundaries for Self-Care

A key takeaway from Tiffany’s insights is the necessity of setting boundaries. She shares her personal ritual of unplugging on Sundays, which allows her to reset for the week ahead. “I will turn things down to preserve that space for myself,” she explains, recognizing that saying no is a form of self-care.

Embracing Grace and Resilience

As we navigate our self-care journeys, Tiffany encourages us to embrace grace. “We are human. We’re not going to check every box,” she says. Instead of feeling guilty for not doing enough, we should view failures as lessons. Resilience is about getting back up and trying again, regardless of our setbacks. 

Final Thoughts

In this episode, Tiffany Arkari reminds us that self-care is deeply personal and varies for each individual. By celebrating ourselves and the small victories in our lives, we can cultivate a healthier relationship with self-care. 

To reach Tiffany

https://www.facebook.com/TheTiffanyShowPtbo

https://www.linkedin.com/in/tiffany-arcari/

• Join Pam in exploring self-care:
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• To buy the Making The Time card deck, email [email protected] or visit www.pvncoaching.com/shop
• Music from #Uppbeat (free for Creators!):
• https://uppbeat.io/t/aylex/the-paths-we-walk

• • License code: VN531E1LSWBH47NX

• Follow on Facebook and Instagram

To buy the Making The Time card deck, email me at [email protected] or go to my website www.pvncoaching.com  shop.

  Kristine’s contacts

[email protected]

Instagram    https://www.instagram.com/kristine.goad/?hl=en

Fb   https://www.facebook.com/kristinegoad

LI    https://www.linkedin.com/in/kristinegoad/

Substack   https://kristine.substack.com/

Embracing Your Inner Child with Christine Goad

Nurturing our inner child can transform how we engage with life, as Christine Goad shares in this insightful conversation. Christine, a coach dedicated to helping others embrace their fears and pursue adventures, invites us to explore the importance of self-care rooted in playfulness and curiosity.

Defining Self-Care

Christine begins by reflecting on self-care as a practice of awareness. It’s not just about indulging in luxuries but rather an ongoing assessment of our energy and emotional states. "It's kind of like doing a body scan and an energy scan," she notes. Recognizing when to rest and when to engage is vital to maintaining balance.

The Inner Child Concept

Christine describes the inner child as the most authentic version of ourselves.

“Our inner child doesn’t exist unscathed; she really does start to take on those wounds."

This reflection invites us to acknowledge and heal those past wounds, which can enrich our present lives.

The Joy of Play

As she beautifully puts it, "We're here to live a life that we enjoy."

The Importance of Connection

Ultimately, nurturing our inner child allows us to reconnect with our sense of wonder and harmony. As Christine notes, we often lose this connection as we grow, but it's never too late to rediscover it. To dive deeper into this topic, listen to the full episode.

And if you are unfamiliar with the term Entelechy here’s some info:

The Concept: Entelechy means the inherent potential within something that is bound to be realized. It is the "inner intelligence" or blueprint coded inside a living thing

https://insighttimer.com/ralphdelarosa/guided-meditations/visualization-for-connecting-to-our-deeper-self

• Join Pam in exploring self-care:
  • Making the Time Podcast Website
  • Follow on Facebook and Instagram
  • https://www.facebook.com/pamela.vannest/
  • https://www.instagram.com/pvncoaching/?hl=en
• To buy the Making The Time card deck, email [email protected] or visit www.pvncoaching.com/shop
• Music from #Uppbeat (free for Creators!):
• https://uppbeat.io/t/aylex/the-paths-we-walk   License code: VN531E1LSWBH47NX

Cultivating Cultural Identity Through Compassion

In this episode of Making the Time Podcast, Pam Van Nest continues her enlightening conversation with Charmaine Magumbe, focusing on the importance of cultural and identity self-care. This episode invites listeners to reflect on how understanding our cultural roots can enhance our well-being.

The Power of Storytelling

Charmaine emphasizes the significance of storytelling in nurturing our cultural identities. Sharing and listening to stories from diverse backgrounds helps us connect with our history and understand the rich tapestry of experiences that shape who we are.  

Building Community and Inclusivity

The Afrocentric Awareness Network in Peterborough is a remarkable initiative that fosters cultural exchange and understanding. Charmaine highlights the importance of community involvement and how sharing African and Caribbean histories enriches everyone's understanding of our collective past.

Compassionate Empathy and Affirmation

Pam and Charmaine explore the concepts of compassionate empathy and affirmation as vital components of cultural identity. Charmaine shares her Christian perspective on compassion, noting its role in embracing and learning from others without judgment.

The discussion also touches on the role of positive affirmations in strengthening one's cultural identity and self-esteem. Charmaine recounts a recent gathering with fellow Jamaicans, where sharing experiences reaffirmed her pride in her heritage.

Navigating Cultural Spaces

Charmaine candidly addresses the challenges of navigating predominantly Eurocentric spaces while maintaining her cultural identity. She reflects on the importance of being aware of how she presents herself and the internal dialogues that arise in these contexts.  

Closing Reflections

As our conversation wraps up, Charmaine leaves us with a thought-provoking reminder of the importance of understanding our backgrounds.
"Everyone should be looking at who they are and what's their background. It’s good to know your history because it informs who you are and shapes your cultural identity."

Join us in reflecting on how we can nurture our cultural identities through compassionate empathy and community engagement. For more insights, listen to the full episode and explore the transformative power of cultural self-care.

References:

Footnote to Freedom

https://www.indigo.ca/products/a-footnote-to-freedom

To learn more about Charmaine:

https://www.facebook.com/charmain.magumbe.5

https://www.instagram.com/charmaine_magumbe/

• Join Pam in exploring self-care:
  • Making the Time Podcast Website
  • Follow on Facebook and Instagram
• To buy the Making The Time card deck, email [email protected] or visit www.pvncoaching.com/shop
• Music from #Uppbeat (free for Creators!):
• https://uppbeat.io/t/aylex/the-paths-we-walk
• License code: VN531E1LSWBH47NX

EPISODE DESCRIPTION

What does cultural self-care really look like when your identity is shaped by migration, race, faith, and community? Charmaine Magumbe shares a powerful, deeply personal answer - and it goes far beyond “take care of yourself.”

Pam Van Nest sits down with the Jamaican-born, Zimbabwean-Canadian community activist to explore how culture can become a living practice of self-care through identity, spirituality, boundaries, and belonging. From communal living and prayer to narrative activism and speaking out against white supremacy, Charmaine shows why self-care is never passive - it’s action, awareness, and protection.

You’ll discover:

• How Charmaine defines cultural self-care as staying connected to the community that grounds you
• Why living communally is not just practical for her, but spiritually and culturally essential
• The role prayer, reflection, and Christian practice play in her daily self-care
• How “narrative activism” turns research and writing into a tool for resistance and education
• Why performative allyship falls short and what real allyship requires
• How identity is shaped by Jamaican, Zimbabwean, and Canadian roots - and why that mix matters
• What Black History Month means as empowerment, context, and legacy for the next generation

Pam also opens up about her own decolonizing journey and the questions that come with uncovering heritage, making this conversation personal as well as political. Together, they unpack how culture, language, history, and racism all shape the way we care for ourselves and one another.

This episode is essential listening if you’ve ever questioned where you belong, how your roots influence your wellbeing, or what it means to protect your identity in a world that keeps trying to define it for you. Charmaine’s perspective is a reminder that cultural self-care is not about nostalgia - it’s about reclamation, resistance, and legacy.

Perfect for anyone interested in self-care, social justice, identity, Black empowerment, and the power of speaking up when it matters most.

Pam Van Nest is an emotional confidence coach and host of Making the Time Podcast, where she explores one of fourteen self-care areas in each episode.

Charmaine Magumbe is a Jamaican-born Zimbabwean-Canadian community activist, organizer, and arts contributor in Peterborough, known for co-founding Black Lives Matter Peterborough, the Afrocentric Awareness Network, and other community initiatives. She has served in race relations leadership, earned multiple awards, and continues to champion inclusion and awareness.

Charmaine

• Facebook: https://www.facebook.com/charmaine.magumbe
• LinkedIn: https://www.linkedin.com/in/charmaine-magumbe-2205aa13/

Pam / Making The Time

• Website: Making the Time Podcast Website
• Follow on Facebook and Instagram
• Card deck: email [email protected] or visit www.pvncoaching.com/shop

Music

• Music from #Uppbeat (free for Creators!)
• Track: https://uppbeat.io/t/aylex/the-paths-we-walk
• License code: VN531E1LSWBH47NX

In this episode Pam talks about where the ideas came from in creating Making The Time oracle deck with insights into what she learned as a coach and being coached.

Some of the references she mentions are Kristin Neff, Christopher Germer, Shirzad Shamine.

She ends with a 3 minute guided meditation.

Join Pam in exploring self-care:

• Making the Time Podcast Website
• Follow on Facebook and Instagram

To buy the Making The Time card deck, email her at [email protected] or go to my website www.pvncoaching.com 

Opening music

• Music from #Uppbeat (free for Creators!):
• https://uppbeat.io/t/aylex/the-paths-we-walk
• License code: VN531E1LSWBH47NX

Meditation music

Music from #Uppbeat (free for Creators!):

https://uppbeat.io/t/orange-and-mountains/rivali-simeon-walker-rework

License code: GFZRTQXOMABZKRKZshop.

Mental Self-Care with Kat McCartie

Pam Van Nest talks with Kat McCartie a board-certified integrated neurosomatic practitioner, about mental self-care, the inner critic, and the beliefs that quietly drive burnout, overthinking, and self-overriding. The conversation centers on how awareness and pause create choice, and how changing internal narratives can help people rest, decide, and live with more compassion.This is an interview with two substantive speakers: Pam Van Nest frames the self-care lens, and Kat McCartie brings the main teaching on mental self-care, toxic independence, and updating the beliefs underneath our habits.

Key topics

• In this episode, Kat defines self-care as the act of recognizing that you matter as much as everyone else, not as a selfish indulgence.
• Pam and Kat discuss toxic independence and how the belief that you must do everything alone can become a barrier to support and recovery.
• Kat explains mental self-care as everything happening inside the head, including thoughts, imagery, inner dialogue, shoulds, and unconscious narratives.
• The conversation explores the pause as the first step in self-care, especially when an automatic reaction starts to take over.
• Kat shares how identifying the belief underneath a reaction helps reveal whether the pattern still serves you or needs to be updated.
• Pam connects the discussion to self-compassion, noting that understanding how her own mind works helps her respond more kindly to herself and others.
• The discussion uses the cards open-mindedness and aspire to show how curiosity and belief in others can improve communication and reduce reactivity.
• Kat shares examples from parenting and everyday misunderstandings to show how assumptions can distort meaning and create unnecessary tension.
• The episode examines doubt as an inner saboteur that often appears when identity beliefs and current behavior are out of alignment.
• Kat describes her goal of helping high-achieving women move from override and self-doubt into alignment, where the inner critic becomes an ally.

Notable quotes

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“I love myself enough today that I’m going to take things that are important to me because I matter as much as everybody else.”

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“The pause.”

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“When we heal ourselves, we help heal other people and it creates this beautiful ripple effect.”

Action items

• Notice when your mind shifts into shoulds, overthinking, or self-criticism.
• Pause before reacting and ask what need the pattern is trying to meet.
• Check whether the belief driving the reaction still serves you.
• Practice open-mindedness by asking for more context before assuming intent.
• Choose actions that reflect alignment, not obligation or fear.

To reach Kat you can email her at [email protected]

To buy Making The Time card deck, email me at [email protected] or go to my website www.pvncoaching.com  shop.

Music by uppbeat.io

The path we walk by Alyex

Spiritual Self-Care and Wisdom Cards | Making the Time Podcast with Celia McBride (Part 2)

Discover how integrating Oracle decks and internal awareness can deepen your spiritual self-care. In this episode, Celia McBride and I explore practical tools for connecting with inner wisdom, overcoming obstacles, and nurturing your spirit.

Key Topics:

• Using Oracle decks to align actions with spiritual wisdom
• How courage and awakening influence spiritual growth
• Recognizing and working with internal obstacles like avoiders
• The importance of body awareness for spiritual self-care
• The relationship between spirituality and overall well-being
• How digital self-care impacts and enhances spiritual practices
• The role of humility, self-esteem, and accepting praise
• Practical tips for creating sacred space for inner awareness
• How emotional states like anger reveal underlying fears
• Encouraging curiosity and self-compassion in self-care routines

You can reach Celia through Facebook https://www.facebook.com/search/top?q=omygodthebook

Substack  https://substack.com/@celiamcbride?utm_source=global-search

https://www.celiamcbride.com/

Join Pam in exploring self-care:

• Making the Time Podcast Website
• Follow on Facebook and Instagram

To buy the Making The Time card deck, email me at [email protected] or go to my website www.pvncoaching.com  shop.

Music by uppbeat.io

• • The path we walk by Alyex

Discover how spiritual self-care goes beyond religious practice to encompass connection, compassion, and self-awareness. Celia McBride shares her personal journey and practical tips for nurturing your inner life, even amid life's busy stimuli. Key Topics:

• The broader definition of self-care and its inner focus
• How spirituality connects us to ourselves and the universe
• Distinguishing self-care from selfishness, especially in spiritual practices
• The vital role of self-compassion and patience in self-care
• Practical ways to incorporate spiritual practices into daily life
• Overcoming challenges like overstimulation and guilt around prioritizing oneself
• The importance of listening deeply to one’s inner voice
• How values like curiosity, kindness, and patience enhance spiritual self-care
• The power of internal images: the loving mama and wise elder within

• • The ripple effect of inner self-care on relationships and the world

• Reference to May Sarton
• https://en.wikipedia.org/wiki/May_Sarton

You can reach Celia through Facebook https://www.facebook.com/search/top?q=omygodthebook

https://www.celiamcbride.com/

Join Pam in exploring self-care:

• Making the Time Podcast Website
• Follow on Facebook and Instagram

To buy the Making The Time card deck, email me at [email protected] or go to my website www.pvncoaching.com  shop.

Music by uppbeat.io

• The path we walk by Alyex

Note: This episode explores the profound link between inner compassion and outward well-being, emphasizing that spiritual self-care is accessible and essential for everyone, regardless of religious belief.

Self-Care and Listening

Brief Summary

In this episode, Pam explores the importance of self-care and through listening with her guest Lynn M Teatro.  

Listening Beyond Words: The Power of Compassionate Listening and Self-Care

Discover how exploring deep listening and self-care can transform relationships and personal growth. In this episode, Lynn Teatro shares her groundbreaking framework that emphasizes trust, attention, and open-mindedness in fostering meaningful communication.

Key Topics:

• The framework of TACCT: Time, Attention, Capacity, Care, Trust in effective listening
• The importance of listening with all senses—eyes, heart, and mind
• How self-care influences our ability to listen and be heard
• Practical ways to improve internal and external listening skills
• The role of curiosity, acknowledging strengths, and open-mindedness
• Managing inner critics like catastrophizing to foster better connection
• The impact of listening on other life areas and relationships

She invites listeners to join her on the Making the Time journey and shares ways to connect, follow, and support the show.Notes

• You can reach Lynn through Facebook: https://www.facebook.com/lynn.teatro where she will send you a brochure about the 7 ways of listening. 
• Join Pam in exploring self-care:
  • Making the Time Podcast Website
  • Follow on Facebook and Instagram
• To buy the Making The Time card deck, email [email protected] or visit www.pvncoaching.com/shop
• Music by uppbeat.io

• • “The Path We Walk” by Alyex

The secret to truly fulfilling relationships begins with the most powerful self-care practice—emotional vulnerability and effective communication. In this episode, 

Dawn O’Meally, a licensed clinical social worker and bariatric behavioural health expert, shares her insights on relationship self-care that goes beyond surface-level tips. You'll learn how understanding your own needs first creates a solid foundation for nourishing relationships with others and your community. 

Dawn reveals practical strategies from her work with bariatric patients and couples, including how clear communication, vulnerability, and self-awareness foster healthier, more resilient bonds. We break down the five secrets to effective communication from Dr. David Burns—empathy, thought empathy, assertiveness, disarming, and stroking—and how these tools serve as acts of self-care that reduce conflict and increase happiness.

Dawn shares heartwarming stories and actionable techniques—like disarming criticism, practicing mindfulness, and recognizing internal saboteurs such as the martyr—that help you protect your emotional landscape. 

This episode emphasizes the vital link between internal work and external harmony, highlighting that caring for yourself fuels your capacity to care for others from a genuine place of abundance.The stakes are high: unresolved relationship tension can escalate stress, hinder personal growth, and even impact your physical health. But by integrating these relationship self-care strategies, you empower yourself to deepen connections, foster understanding, and build a supportive community that uplifts you.

 Whether you're looking to strengthen your partnership, improve family dynamics, or simply become more compassionate with yourself, this episode offers a wealth of wisdom for transforming how you relate to others—inside and out.

Perfect for anyone seeking practical tools for emotional resilience, healthier communication, and loving relationships that thrive—because caring for yourself is the first step to effectively caring for others. If you're ready to unlock your relational potential and create a more compassionate world, this episode is your guide,

To reach Dawn  go to www.tcc4change.com

Email her at dao@tcc4change

Dr. Burn’s work is at https://feelinggood.com/

To buy your own oracle deck “Making The Time” go to www.pvncoaching.com shop.

Music by Alex from uppbeat.io  The Paths We Walk