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

Yoga: Cultivating Compassion Within]

Discover how yoga can serve as a powerful tool for emotional self-care, helping us to recognize, process, and transform our emotions—especially in challenging times. Join Pam Van Nest and yoga therapist Anne Ryan as they explore the intersection of mindfulness, body awareness, and emotional resilience through accessible yoga practices.

In this episode:

• The definition of self-care beyond simple routines—honoring oneself in the present moment
• How emotions are integrated in the five koshas or layers of being in yoga philosophy
• Practical ways yoga supports emotional self-care via movement, breath, and awareness
• How even brief yoga practices can shift emotional states, reduce anxiety, and promote balance
• The significance of intention, commitment, and affirmations in emotional growth
• Managing internal saboteurs like arrogance or critical inner voices with mindful yoga techniques
• Personal insights from Anne about yoga’s role in building resilience and emotional regulation
• Upcoming group sessions and private yoga therapy offerings

Timestamps:

00:00 - Introduction to emotional self-care through yoga

00:51 - Defining self-care as honoring the present moment

02:16 - Emotions in yoga’s five koshas and their interconnection

04:17 - How yoga practices foster emotional awareness and safety

05:38 - Moving emotions in motion through physical postures

07:24 - Short yoga practices for emotional shifts and nervous system regulation

10:17 - Breath techniques to calm emotional distress

11:48 - Using specific poses like Tree Pose to cultivate emotional insight

12:48 - The science behind Anandi Pranayama and emotional energy flow

14:37 - Grounding, opening, and grounding practices for emotional balance

16:17 - The evolution of yoga practice and emotional resilience over time

17:43 - Personal stories of emotional growth through yoga practice

20:09 - The power of commitment and affirmations in emotional health

24:12 - Addressing internal obstacles with mindful yoga approaches

26:20 - How yoga supports self-awareness, acceptance, and inner peace

27:07 - Opportunities for private sessions and upcoming group classes

Resources & Links:

• Anne Ryan - Yoga Therapist
• Making the Time Oracle Deck
• Yoga Therapy Resources, International Association of Yoga Therapists

Connect with Anne Ryan:

• LinkedIn
• Instagram

Join Pam in exploring self-care:

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

This episode offers tangible tools for integrating yoga into your emotional self-care routine to enhance resilience, reduce stress, and foster inner harmony.

 Music by Aylex The paths we walk

Prioritizing Sleep for Better Wellness and Resilience with Diane Wolf

In this episode of Making the Time, Pam Van Nest interviews Diane Wolf, a psychotherapist and author focusing on the critical role of sleep in maintaining mental health, especially for high achievers and those overcoming trauma. Discover practical insights on how improving sleep can positively impact overall well-being, emotional resilience, and cognitive clarity.

Timestamps:

00:00 - Welcome and episode overview on compassionate self-care

00:29 - Introduction to self-care areas, with a focus on sleep importance

01:19 - Diane Wolf's background and her research on sleep's role in trauma recovery

02:08 - Defining self-care and its significance for women and caregivers

03:07 - Diane's motivation for writing her book on sleep strategies

03:25 - Personal journey from insomnia to healthy sleep habits

04:20 - How blue light and evening routines impact sleep quality

06:26 - Connection between sleep and emotional, mental, and spiritual resilience

07:16 - The benefits of good sleep for mental clarity and patience

09:20 - Changing attitudes around sleep: from badge of endurance to a health priority

10:49 - Reframing the narrative: "Thrive" versus "Survive" on sleep needs

11:13 - The ripple effect: better sleep leads to thriving in work and relationships

12:05 - Neuroscience and restorative processes occurring during sleep

13:34 - The physical aspect of self-care: sleep, movement, and nutrition

14:05 - Using oracle cards to explore self-trust, awakening, and internal obstacles

16:34 - Overcoming societal pressures and perfectionism to honor self-care

17:16 - Internal obstacles like guilt and how to reframe mistakes as learning

18:26 - Preventing guilt from sabotaging sleep and self-care routines

23:08 - How personal integrity and client care motivate consistent self-care practices

24:38 - Introducing Diane’s upcoming Neurosteady Lab program for proactive health

25:30 - Resources for women over 50 to find support and community

27:02 - Contact information for Diane Wolf and upcoming initiatives

28:08 - Final thoughts on making sleep a cornerstone of holistic wellness

Resources & Links:

• Why We Sleep by Matthew Walker
• Diane Wolf on LinkedIn
• Diane Wolf's contact & upcoming Neurosteady Lab
• [Oracle Deck "Making the Time"](Link to purchase info, if available)

Connect with Diane Wolf:

• LinkedIn
• Email

To buy Making The Time card deck, email me at [email protected] or go to eBay

Cards   https://ebay.us/m/9cMwaR

Journal Set  https://ebay.us/m/ePECoV

 Journal solo   https://ebay.us/m/g4NPtV

Music by uppbeat.io The path we walk by Alyex

In this episode of the Making the Time Podcast, Pam Van Nest explores the vital connection between self-care and life fulfillment with Lois Tuffin, a journalist, community builder, and passionate advocate for compassionate self-care. The conversation offers practical insights on balancing personal satisfaction with social contribution, the importance of vulnerability, and nurturing a mindset of boldness and creativity.

 keywords

self-care, life work, boldness, volunteering, community, vulnerability, creativity, well-being, personal growth

 key  topics

Defining self-care and life work

The importance of boldness and actualization

Balancing work, volunteering, and self-care

The significance of vulnerability and asking for help

The impact of creativity on well-being

 key  frameworks

Self-care as a holistic approach

The importance of internal dialogue and saboteurs

The ripple effect of community engagement

Titles

The Power of Boldness in Self-Care and Community Impact

How to Balance Life Work and Self-Care After 40

 sound bites

"Speak up and stay true to your moral compass"

"Be bold and stand up for what matters"

"Solve problems rather than ruminate in stress"

Chapters

00:00 Introduction to Compassionate Self-Care

01:42 Defining Life Work and Self-Care

06:26 The Importance of Relationships in Life Work

08:27 Asking for Help and Vulnerability

11:03 Overcoming Internal Obstacles to Self-Care

14:46 Boldness and Actualizing Heart's Desires

18:27 Embracing Change and Creativity

22:28 Creating Ripples of Change in Community

24:44 The Role of Creativity in Self-Care

26:43 Storytelling and Authentic Connections

 resources

Lois Tuffin on Substack - https://loistuffin.substack.com/

Volunteer Peterborough - https://volunteerpeterborough.ca/

Canadian Quilter Magazine -https://canadianquilter.com/

 guest links

Substack - https://loistuffin.substack.com/

LinkedIn - https://www.linkedin.com/in/loistuffin/