Well, better late than never? This pod is long overdo. I had the pleasure to connect with Ann Swanson well over a year ago. We chat about self care, neti pots, breathing techniques, and most importantly, her very cool book, The Science Of Yoga. 

This pod has gone through a lot of transition, and that is a trend that will continue. This will be the last episode of the The Self Care Mission / Massage HodgepodgCast. I am turning my attention to other endeavors, including a special podcast I started with my kids call The Rathercast. Later this year, I hope to launch another project that comes at self care from a slight different angle, which I am calling Burnout Interrupted. You can find a teaser HERE.

In the episode….

• Ann’s personal self care practices
• Neti Pot
• Ann’s Neti Pot Video
• Consistency in self care
• Guiding clients on their health journey
• "Should" Mindset
• TikTok Talk
• Yoga Therapy
• The Science Of Yoga 
• Yoga breathing techniques 

www.annswansonwellness.com

Ann on Youtube - https://www.youtube.com/c/AnnSwansonWellness

Ann on TikTok - https://vm.tiktok.com/ZMR9K9n2B/

Neti Pot - https://www.mayoclinic.org/diseases-conditions/common-cold/expert-answers/neti-pot/faq-20058305

Ann’s Net Pot Video - https://youtu.be/GwQquCx4YCU

The Science Of Yoga - https://amzn.to/3hx1v7v

Burnout Interrupted - https://anchor.fm/burnoutinterrupted

The Rathercast - https://therathercast.com/

Dr. Chris Cooper joins me on the podcast! Based in Portland, OR just like me, Dr. Cooper is a chiropractor who specializes in Atlas Orthogonal Upper Cervical Therapy. He illuminates that perplexing bit of jargon, and we touch on a lot of self care basics like sleep, hydration, movement, and mindfulness.

Find Dr. Cooper…

TikTok - @drchriscooper - https://vm.tiktok.com/ZMeuusDfm/
Instagram - @cascade.chiro -  https://www.instagram.com/cascade.chiro/
Web - www.eastportlandchiropractor.com

⬇️ And now it’s time for a break down ⬇️

• Dr. Cooper’s personal approach to self care
• Sleep / hydration / movement
• Mindfulness practice
• Getting back on track with healthy choices
• Views on chiropractic care
• Convincing patients/clients to show up for themselves
• Atlas Orthogonal Upper Cervical Therapy
• Migraine interventions
• TikTok

This episode was recorded as The Self Care Mission, but I have since decided to roll everything back into my original moniker, Massage Hodgepodge. More on that soon…

Stephanie Winn is a Licensed Family and Marriage Therapist based in Portland, OR. Her resource, The Six Pillars of Self Care, is a practical framework that anyone can use when planning or assessing their relationship to self care. We talk about that and much more! 

Find Stephanie…

IG @realtalktherapypdx

WEB realtalktherapypdx.com

⬇️ In This Episode ⬇️ 

• Thoughts on “self care”
• Stephanie’s current self care tools
• Getting her clients to show up for self care
• Getting out of the “should” mindset
• Gestalt Therapy
• Eisenhower Decision Matrix
• Elastic Habits by Stephen Guise
• Parenthood 
• Schitt’s Creek
• How To Break Up With Your Phone by Catherine Price
• The Bullet Journal Method by Ryder Carroll
• The Six Pillars of Self Care

The hard truth is that despite starting a project that is literally all about taking better care of yourself, I have not been taking better care of myself. And what's worse? I have not been showing up for this project. So I decided to take a breathe and do what I do whenever I feel overwhelm start to creep in. 

I phone a friend. 

A solid network of people you can call to air out your ideas, get some feedback, or just vent is a crucial part of self care. But...I don't have much of a network. I have a  Bernard.

This episode of The Self Care Mission captures a recent check-in between myself and Bernard, where I air out many of the things that have been swirling for me, and we agree on some simple actions to move forward.

LINKS

• Forte Artist Management - Bernard's company
  
  
• You Gotta Check This Out - Nick & Bernard’s other podcast

Dr. Omar Qutub is a board certified dermatologist based in Portland, OR. He treats patients at his practice Dermatology By Design, where you can also find his custom skin care line. He joined me to talk about practical, every day skin care which is something I am somewhat embarrassed to say that I know very little about. Dr. Qutub shares the basics of effective skin care, and also offers up some ideas about how to level up!

Find Dr. Qutub: 🔎

Online - dermatologybydesign.com
Instagram -  @dermatologybydesign

Here is rundown of our conversation + links:

• Why skin? Why Dermatology?
• How do you show up for yourself? What is in your current self care tool kit?
• Building habits to better show up for yourself
• Getting patients to take skin care seriously 
• How often to see a Dermatologist
• Nutrition and your skin
• Stress, anxiety, and your skin
• Massage therapy sidebar
• Practical skin care
• Morning / Evening Routine
• Mask-ne (Mask acne)
• Exfoliation
• Tanning (spoiler - it’s not good!)
• Level Up Skin Care
• Facial masks, toner, and retinoids
• Laser hair reduction
• ⬇️ Products Mentioned (affiliate links)⬇️ 
• La Roche Posay for sunscreen
• Eucerin
• CeraVe moisturizers
• Gold Bond moisturizers
• Cetaphil Cleanser
• Dermatology By Design Line

Raina Munson is a movement and wellness coach with over 10 years of experience. She operates R|O|M Specialized Training, based in Portland, OR but she can help you wherever you are. We talk about getting started on a health journey, finding a solid “why”, building practical keystone habits, and so much more!

Find Raina…
Web: romspecializedtraining.com
Insta: @romspecializedtraining

Things we talk about…

• Raina’s Toolkit
• Showing up again after a slump
• Jumpstart clients who are not showing up
• Getting out of the all or nothing mentality
• Getting started on a health journey 
• Finding a “why” - intrinsic motivation
• Setting goals
• Negative body image
• Nutritional focus / Sustainable living
• Intermittent fasting
• Practical habit building 
• Keystone habits - Start small, community, what you like, get educated 
• Approach to training - mobility, stability,  movement patterns  
• Breaking down how she created my program 
• Tracking Progress
• Jordan Syatt 

I am talking foot care with Andrea Lipomi! Andrea is a true triple threat! Not only is she an LMT, but she also a Licensed Esthetician AND a Licensed Nail Technician! Her practice Feetish Spa Parlor is located in Las Vegas.

I really appreciated Andrea’s openness in talking about her OCD, and helping me to better understand the condition. Later, we dive deep into a proper foot care routine, getting granular on nails, calluses, cuticles, and the tools and products you might consider to take better care of your feet.

Web: www.feetishspa.com
Insta: @feetishspa

Conversation Rundown…

• Andrea’s self care toolkit
• Time management  
• OCD
• Advising clients to be consistent with self care
• Guys like pedicures too
• Self massage with a ball or trigger point tool
• How to trim your toenails
• Addressing ingrown nails
• Tools for nail care and foot care
• Nail care frequency
• Skin care for the foot 
• Callous removals on Youtube - Gross Out Warning!!! 
• Cuticle care
• Level Up care with buffing and shinning
• Selecting a Professional Nail Tech

The Foot Care Toolkit:

🔸 Full Disclosure: I may earn affiliate commissions from qualifying purchases associated with these links. 🔸

Lacrosse Balls for Massage - https://amzn.to/3japTe1
Trigger Point Release Tool - https://amzn.to/3lwz3lV
Cuticle Nippers - https://amzn.to/3iC5gWX
Ingrown Nail File - https://amzn.to/36F7G4U
Toenail Clippers (Pro Style) - https://amzn.to/2SuO6jt
Fingernail Clippers - https://amzn.to/36FBq1w
Callus Softener - https://www.footlogix.com/Products/Professional-Range/Footlogix-Professional-Callus-Softener
Foot File - https://amzn.to/34oN5Pe
Nail File - https://amzn.to/3no0gsC
Elk River Soap Company - https://elkriversoapcompany.com/#hodgepodge
Skin Stick - https://www.perfectlyposh.com/home/?lang=en_US&consultant=feetish
Cuticle Pusher - https://amzn.to/2SyOiOw
Nail Buffer - https://amzn.to/3iCm543
High Speed Shiner - https://amzn.to/3no4h0a

I am so thrilled to welcome Kelleigh Kincaid as my first guest on The Self Care Mission! Kelleigh is a Holistic Nutritionist & Health Coach, an herbalist, yoga teacher, and spiritual seeker. You can find her posting all sorts of inspiration to level up your health and wellness on Insta @kelleighkincaidwellness. And her site, kelleighkincaid.com, offers a lot of great articles and free resources. 

If you know me, then you know I love a list. Bullet points = self care. 🙂 So here are some bullet points to give you an overview of our conversation.

• Kelly’s take on self care
• Her current toolkit
• Breaking the cycle of not showing up
• Masculine & Feminine energy 
• Burning the wagon 
• How she supports her coaching clients
• My struggle to find a WHY  
• Kelleigh’s approach to Nutrition
• The value of cutting out processed foods
• Good/Better/Best Philosophy
• The “F” it mindset
• Tips to jumpstart a healthier relationship with food
• Breathe work 
• Increasing  vagal tone
• Anxiety and poor food choices
• Leveling up your health
• Adaptogenic Herbs 
• Radical Responsibility 
• Joe Dispenza - Breaking The Habit Of Being Yourself
• Byron Katie | The Work - Loving What Is

Please email me with your questions, ideas, feedback, topic suggestions, and especially guest recommendations.

[email protected]

Welcome to The Self Care Mission! ➡️ @theselfcaremission ⬅️ This is the very first episode of something new. While I continue to own and operate Massage Hodgepodge, my private massage therapy practice in Portland, OR, I am shifting a lot of energy into this new endeavor.

So…what is it?

Basically The Self Care Mission is about showing up. It’s about being consistent with the things that you already know to promote your health. It’s about finding the best tools, tactics, and habits to become the best version of you there is. I also believe that by taking better care of ourselves, we can take better care of the world.

Here is a quick rundown of my main talking points in this episode.

• The Self Care Mission - the what and the why
• Thinking about self care frameworks
• Consistency
• My current self care toolkit
• Waking Up App
• Ideas about future interview topics
• Who I am and where I am from
• Body image
• A brief relationship history
• Struggling to be present with my kids
• Upcoming interviews with…find them on IG
• • Kelleigh Kinkaid - @kelleighkincaidwellness
  • Andrea Lipomi - @feetishspa
  • Dr. Omar Qutub - @dr.omarqutub

Interested? Curious? Ready?

Accept the mission!

➡️ Get the Newsletter! ✉️Subscribe HERE.  This is starting as a free weekly round up of my thoughts on self care. Expect short, actionable tips and ideas to get you in the right headspace to show up for yourself on the regular. A daily paid version is also in the works for those that could use more consistent encouragement.

➡️ Listen to the Podcast! 🎧 I have begun recording and interviewing some amazing people. Expect a lot on self massage, foam rolling, and stretching from me. I'll be bringing on other experts to talk mindfulness, nutrition, skin care, hair care, and so much more! The podcast should be rolling out across all the platforms over the next couple weeks.

➡️ Join the Community! 🤝 Okay….not quite yet, but it is coming soon. Imagine a platform with other like minded people on their own self care journey. You’ll be able to explore tools and tactics, refine your own toolkit, and get some support and accountability. To get notified when the Community is ready, just subscribe to the Newsletter!

The Massage Hodgepodgcast is evolving! This is a short episode to give a brief update and talk about what’s next.

Here are all the other massage based podcasts that I mention:

• Massage Business Blueprint
• Massage Therapy without Borders
• The Massage Startup Podcast
• The Successful Bodyworker Podcast
• The Massage Therapist Business & Marketing Podcast
• ABMP Podcast
• Align with The Massage Business Mama

You can browse all previous episodes on Libsyn and Youtube!

**Music** "Swing House" by RKVC via Youtube Audio Library