Outside The Studio with Tessa Tovar

In episode 95 of Outside The Studio:

Join Jessica Cording and Tessa Tovar as they embark on this transformative exploration of end-of-life caregiving. Together we hope to inspire you and your loved ones to nurture your health, foster compassion, and honor the extraordinary gift of caregiving. While caregiving can be challenging, it also presents opportunities for profound moments of joy and meaning.

In this episode, we share stories of celebration, resilience, and gratitude. More specifically we talk about: The physical, nutritional and spiritual aspects of self-care. Practices to maintain your energy levels, cope with stress, and find solace during challenging times. Techniques such as sleep hygiene, music, nutrition, and the importance of seeking respite.

Jess Cording, MS, RD, CDN, INHC, is a registered dietitian, health coach, and author with a passion for helping people simplify their wellness routine and build sustainable healthy habits. She is the author of books; The Farewell Tour: A Caregiver's Guide to Stress Management, Sane Nutrition, and Better Sleep (Viva Editions, October 11, 2022), and The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. She also runs the Drama-Free Healthy Living podcast. You can find her work in numerous print and digital publications, and she is a regularly featured nutrition expert.

Timestamps

(00:00) Introduction

(02:00) New Year's Resolutions a thing of the past?

;(03:30) Jessica's approach to weight loss

(07:30) The Care Giver Role

(11:50) Lessons learned from Care Giver for a family member

(19:41) End of life planning and conversations

(22:00) The Farewell Tour

(29:50) The Playlist

(30:45) Lessons from the Artists on Wellness

(32:50) Dreams as fodder for creating

(36:46) Blood sugar balance

(37:45) Gut health

(43:23) What is processed food

(45:18) Are emulsifiers bad for me?

(48:00) Jessica's hope

Key Takeaways

1. While caregiving can be challenging, it also presents opportunities for profound moments of joy and meaning.

2. Caring for your own health as a caregiver is vital.

3. Discover practices to maintain your energy levels, cope with stress, and find solace during challenging times.

4. Uncover dietary myths relating emulsifiers and processed foods.

Connect with Jessica Cording

Book The Farewell Tour: A Caregiver's Guide to Stress Management, Sane Nutrition, and Better Sleep

Playlist The Farewell Tour Playlist on Spotify

https://open.spotify.com/playlist/0U0BnP8WNdaFWKJL3bSFCB?si=3307077551c74e51

Social Links

https://www.facebook.com/JessicaCordingNutrition/

https://twitter.com/jesscording/

https://www.instagram.com/jesscording/

Dream Resource https://www.amazon.com/Beginners-Guide-Dream-Interpretation-Clarissa/dp/1591790484

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

In episode 94 of Outside The Studio:

Jeanine Thompson and Tessa Tovar discuss the value of doing nothing. Stillness is an often-underestimated and undervalued practice for self-discovery and tool for rejuvenation. So why is it so hard for us to take that 30-60 second pause? Is it that we fear we won't find the motivation to get back up to that high level of operating? Is it that we fear we will want to rest too long and things will begin to slip through the cracks? Whatever the reason is, it's worthwhile to rest and practice stillness.

Jeanine Thompson is a Transformational Coach, Speaker, and Author whose breadth of knowledge and experience spans multiple disciplines and professional expressions from clinical psychotherapy to global business to advancing spiritual growth. At the core of her diverse career is a passionate dedication to helping individuals live their highest potential. She shares her journey and how others can reach their full potential in her first book, 911 From Your Soul (World Changers Media, Sept. 6, 2022).

If you're ready to implement more quiet, calm, and stillness into your life this episode is for you!

Timestamps

(00:00) Intro and Jeanine Thompson joins the show

(02:25) Nature's wisdom is stillness

(06:13) Looking back on your year by asking three questions

(08:30) Underpinnings of spiritual growth and scarcity

(12:45) Thinking and moving from our head brain, gut brain, and heart brain

(19:30) Detaching from your thoughts

(22:14) 911 from your soul

(26:55) What is stillness

(33:00) The myth of becoming perfect, the enlightened being

(36:18) Stillness as supportive of high performance

(38:25) Strategies to start and end your day

(43:34) Categorizing and observing your thoughts as serving or setup

(45:00) What will you do with this one wild and precious life?

Key Takeaways

1. By creating space for self-reflection and introspection, stillness becomes a catalyst for personal growth, enabling us to gain clarity, and make meaningful choices.

2. Learn how to overcome obstacles and establish a sustainable practice. Whether through meditation, breathwork, nature immersion, or other forms of intentional silence.

3. Stillness is an often-underestimated and undervalued practice for self-discovery and tool for rejuvenation

Resources

Visit Jeanine online at https://www.jeaninethompson.net/

Get the book 911 From Your Soul https://www.jeaninethompson.net/book-release

Instagram https://www.instagram.com/_jeaninethompson_/

All Links linktr.ee/jeaninethompson

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

In episode 93 of Outside The Studio:

In this episode, of Outside the Studio, Meera Lee Patel and Tessa Tovar go deep on the subjects of; art, creativity, inspiration, pregnancy to motherhood. From city life to farm life and back to the city to complete her MFA in Illustration and Storytelling Meera weaves us into the fabric of her life. In this episode we'll discuss how to find inspiration with a formula based process. We'll discuss what it means to be embrace fear as a friend, instead of the enemy.

If youre ready to take the leap into life as an artist or follow that creative passion this episode is for you!

HOW IT FEELS TO FIND YOURSELF: Navigating Life's Changes with Purpose, Clarity, and Heart(on sale May 23, 2023).

Meera Lee Patel is the bestselling author of Start Where You Are and now, in her new book, she provides an illustrated guide for moving through life's biggest transitions with purpose and clarity.

Timestamps

(00:00) Tessa reads a poem

(03:00) Meera Lee Patel joins the show

(05:35) Where creativity comes from

(10:15) Leaving the corporate world and embracing Fear

(15:20) Farm life on 20 acres

(18:10) Seeking the MFA in illustration and story telling

(20:00) On pregnancy, creativity, inspiration and grad school

(23:20) Talent and perseverance, how to achieve success

(25:30) Advice to youngsters who want to be artists

(30:15) Balancing work life and working from home

(36:00) FOMO and space to think and be bored

(39:55) What it feels like to care for my parents

(42:10) Where the inspiration for this book came from, How It Feels to Find Yourself

(45:00) The entire spectrum of human emotions is valid

(48:20) How to keep going, an essay

Key Takeaways

1. How to find inspiration with a formula based process.

2. What it means to be embrace fear as a friend, instead of the enemy.

3. How to keep going even when times are tough.

4. How to balance work, life, motherhood, and your creative passions.

Resources:

Visit her online at https://www.meeralee.com/

Substack Dear Somebody https://meeraleepatel.substack.com/

Meera's interview on Radically Loved: https://podcasts.apple.com/us/podcast/the-radically-loved-podcast/id1077634041?i=1000492087469

Social Media

Instagram @meeraleepatel

https://www.instagram.com/meeraleepatel/

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

In episode 92 of Outside The Studio:

In this episode, of Outside the Studio, Ellen Meredith and Tessa Tovar talk about about understanding the language your body speaks and how to see your body, mind, and spirit as part of a spectrum of energies.

We'll discuss ways to address chronic pain in the body, and how the concept of swarm consciousness can help us to remember that we are all on this planet together and dependent on each other to share resources and be loving and kind to one another. We'll explore the power of energy healing and the importance of self-care.

If you're ready to feel empowered to take control of your own health and wellbeing this podcast is for you7

Ellen Meredith is the author of "Your Body Will Show You the Way" and "The Language Your Body Speaks." She has been in practice since 1984 as an energy healer, conscious channel, and medical intuitive, helping over ten thousand clients and students worldwide. As an energy medicine practitioner, Ellen helps clients engage with the body's energies to activate healing. She teaches energy medicine courses on the Shift Network and has served on the faculty of energy medicine pioneer Donna Eden since 2010.

Timestamps

(00:00) Introduction

(02:19) The language of colors

(03:35) The language your body speaks

(04:26) Jane Fonda's environmental work

(05:40) Energy medicine for global change

(11:50) Seeing your body, mind, and spirit on a spectrum; all made of energy

(13:52) Short experiential meditation

(16:31) When we're kids we speak fluent energy

(18:27) Learning through touch

(22:50) Addressing chronic pain in the body

(27:30) Yoga off the mat and outside the studio

(30:50) Medical intuitive defined, Ellen's origin story

(41:00) You heal yourself, you have the power

(43:00) Our culture teaches us to be outside in

(45:55) Swarm consciousness and remembering we're all in it together

(46:57) Wisdom is situational

(49:47) Letting go of the hustle culture and social media likes

(53:44) Ask yourself what makes my heart sing

Key Takeaways

1. Taking action to mitigate the effects of global climate change and assuaging the fear of the world changing beyond repair through a comprehensive approach to analyzing the energetics of the issue.

2. It is possible to heal and reconnect with your body through conscious recognition and acceptance of the body, mind, and spirit complex as a spectrum of experience.

3. By reclaiming the medicine of touch, it can be used to heal physical and emotional pain, as well as to create a sense of safety and trust.

4. How swarm consciousness helps us remember that we are dependent on each other to share resources and be loving and kind to one another while we are on planet earth.

Resources:

Ellen's book: Your Body Will Show You the Way https://www.amazon.com/dp/1608688224

Social Media Links:

Facebook https://www.facebook.com/ellen.meredith.77

YouTube: https://www.youtube.com/channel/UCwpT78vR9KX2M2nVP3tb92g

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

In episode 91 of Outside The Studio:

Mental health and recovery is a process that Sarah has been actively engaging in for many years, and it is an ongoing effort that may continue for the rest of her life. However, there is light at the end of the tunnel, there is a pathway to recovery and healing. If you or someone you love are experience mental health issues and diagnoses this episode is for you!

Sarah Fay (Ph.D., M.A., M.F.A.) is a mental health advocate and the award-winning author of the journalistic memoir Pathological: The True Story of Six Misdiagnoses (HarperCollins), which was an Apple Best Books pick and which The New York Times hailed as a "fiery manifesto of a memoir." Parade Magazine recently named it one of the sixteen best mental health memoirs to read. Sarah has shared her story on NPR's 1A, Oprah Daily, Salon, WGN Morning News, NPR's KERA/Think, The Rumpus, and in The Los Angeles Times and Forbes Women. Pathological was featured in Forbes, mindbodygreen, Thrive Global, Lit Hub, Psychology Today, and more. She writes for many publications, including The New York Times, The Atlantic, Time, and The Paris Review, where she was an advisory editor. She's on the faculty at Northwestern University; a Certified Mental Health Peer Recovery Specialist; and the editor of The Recovery Model (sarahfay.substack.com), a weekly publication that brings together the best tips, perspectives, and expert advice on recovery from mental illness. For more, visit www.sarahfay.org.

Timestamps

(00:00) Introduction

(02:45) The story of wellness and framing pathological

(05:35) 6 psychiatric misdiagnoses

(08:44) Getting answers that don't help you get better

(09:30) Finding the doctor that made the difference

(10:10) Diagnoses that have no scientific validity

(10:24) Where diagnoses come from

(12:00) Early childhood trauma resulting in mental health behavior

(14:30) Advice for parents dealing with children experience adverse behavior

(17:10) Important clarification about suicidal thoughts

(18:45) Learning How to articulate and accept your unwanted emotions and thoughts

(20:05) Recovery the movement and Sarah's process

(24:21) Defining mental health and recovery

(26:20) Sarah's substack for resources; the recovery model

(29:00) Financial literacy

(35:10) Peer recovery specialist

(36:30) Living well with schizophrenia and stretches of recovery

(42:23) How you turn your story of illness into a story of wellness

(43:25) De-institutionalization movement and reformation of the mental health system

Key Takeaways

1. Learn about the difficulty many people face when receiving multiple psychiatric diagnoses, as it can be hard to recognize which diagnosis is most accurate and how to best manage their mental health.

2. Learn how to get help and find resources available to you, to gain the knowledge and skills needed to heal from past trauma or support your child in managing their mental health.

3. Learn about why financial literacy is linked to mental health outcomes, and how becoming financially literate is an important part of maintaining mental health and recovery.

4. Healing and recovery from mental illnesses can look like a journey of regaining control of one's mental health through a combination of therapies, medications, and lifestyle changes that can result in full remission or stretches of recovery.

Resources:

Radically Loved Podcast Interview with Sarah Fay: https://podcasts.apple.com/us/podcast/the-radically-loved-podcast/id1077634041?i=1000584260909

Connect with Sarah Fay

Website: www.sarahfay.org

Substack: Start with a Question https://www.curedthememoir.com/

Workshops Catalyst Writing Workshop https://sarahfay.org/workshop

@sarahfayauthor all socials

Order the book Pathological by Sarah Fay https://www.harpercollins.com/products/pathological-sarah-fay?variant=39379969114146

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

In episode 90 of Outside The Studio:

In this episode, Judy Wilkins Smith and Tessa Tovar talk about the spectrum of trauma across generations. They dive into the possibility of freedom, joy and flow beyond trauma.

If you often ask yourself if there's something not quite right, but can't put your finger on it, this episode is for you. Judy is a professional at spotting where we are out of alignment or stuck in a trauma cycle, sometimes it's not even our own trauma. Tune into the full episode to unlock your freedom and purpose.

Judy Wilkins Smith, author of Decoding Your Emotional Blueprint: A Powerful Guide to Transformation Through Disentangling Multigenerational Patterns, is a highly-regarded Systemic Work & Constellations expert, coach, thought partner, and motivational speaker. Judy explores critical dynamics in personal and organizational systems and the points at which they intersect to create growth and success.

Timestamps

(00:00) Introduction

(01:31) Judy's Origin Story

(03:20) Epigenetics

(07:19) Systemic Work "You Are the Change Agent"

(08:30) Constellations

(10:11) Aha Moment

(11:10) Tessa's Family Trauma

(16:03) Ancestry.com

(16:52) Purpose and Changing Your Emotional DNA

(19:23) Meta Patterns and Events; War, Pandemic

(24:00) When Politics Become More Important Than People

(25:51) Identifying Family Patterns of Trauma

(27:30) Systemic Sentences that Run Your Life

(33:28) 10,000 Hours

(36:55) Lessons from Writing the Book(39:50) Time Management Tips

(41:55) What is Next for Judy

(43:11) Victimhood and Suffering

Key Takeaways

1. Learn about the process of epigenetics and how to heal from generations of trauma through systemic work and constellations

2. Learn about how to find your purpose, and how it may take you to places you never envisaged

3. Learn effective time management skills, especially as a creative person, whether you're an artist who paints, writes, or creates anything in the realm of the left brain.

Connect with Judy Wilkins Smith

Website: https://judywilkins-smith.com/

Instagram: https://www.instagram.com/judywilkinssmith

LinkedIn: https://www.linkedin.com/in/judywilkinssmith/

Pre-order the book Decoding Your Emotional Blueprint: A Powerful Guide to Transformation through Disentangling Multigenerational Patterns: (Sounds True, June 7): https://judywilkins-smith.com/product/decoding-your-emotional-blueprint/

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

In this episode, of Outside the Studio, Dr. Carrie Jarosinski and Tessa Tovar dive into the deep end of wellness and talk; including accessible strategies for how to live your life in a healthy and sustainable way.

Dr. Carrie Jarosinski is a registered nurse, wellness coach, educator, inspirational speaker, and author of Reclaim Your Story: Renew Your Health and Wellness through the Power of Storytelling and the Nursing Assistant textbook educational series. She lives in Wisconsin with her

Timestamps

(01:10) Introduction

(02:11) Be Grateful with Your Current Experience

(04:12)

(08:35) Other People's Advice vs Going with Your Gut

(13:57) Health Is Taught in School - Why Not Wellness?

(18:55) Defining Holistic Health

(26:00) Micro Aggressions and Creating Sustainable Changes

(32:00) Negative Core

(33:33) Self Compassion Practice

(36:00) Micro Interventions and Stage

Setting for Sustainable Change

(44:00) Understanding Diet and Nutrition Theory

(49:40) Dr. Carrie's Key Takeaway's

Key Takeaways

1.

2.

3. Learn about your micro aggressions. How to recognize and listen to the story that you are

Connect with Dr. Carrie Jarosinski

Reclaim Your Story: Renew Your Health and Wellness through the Power of Storytelling

The Book Storytelling is a powerful tool that has been used through the ages. It can be used to teach the next generation what to avoid and how to

LinkedIn: https://www.linkedin.com/in/dr-carrie-jarosinski-3132a614/

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

Twitter: https://twitter.com/TBenedicktus

The Dark Moon: A Book of Poetry for Savasana: https://a.co/d/e8LgG1T

Meg Zucker is the founder and president

Timestamps

(00:00) Introduction

(04:50) Missteps and learnings

(11:10) Experiencing failure

(15:30) Correcting ourselves as parents

(21:20) Difference vs disability

(27:30) Being an advocate for yourself

(32:30) Bullying

(42:00) Self love

(45:20) Last thoughts

1. When having a child with a disability, often our first thought is to help them in every way possible to make life easier, because we want to be helpful. But, when we do everything, even the small things, we rob them of the experience of navigating problems on their

2. Having the strength of not letting what people think affect you will be the biggest tool in advocating for yourself. Practicing self love and confidence will empower you in facing whatever

3. This book and episode isn't just for those with disabled children. This is for parents who want to educate themselves and their children; for those who feel like they

Connect with Meg Zucker

Website: https://megzucker.com/

Born Extraordinary:

Don't Hide It, Flaunt It: https://donthideitflauntit.com/

Instagram: https://www.instagram.com/megzucker/

Publicity Contacts: Alyssa Adler: [email protected], Viviana Moreno: [email protected]

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

Anastacia Marx de Salcedo is an author of several works, including Eat Like a Pig, Run Like a Horse. She works as a public health consultant and has done stints as a newsmagazine publisher and public policy researcher.

(03:40) Anastacia's journey with MS

(09:10) Perfect diet culture and exercise

(14:30) Swimming to running

(17:35) Sauna vs exercise

(22:45) Sedentary lifestyles

(29:00) How much is

(32:50) Always hungry

(36:35) Daily food intake

(41:00) Sugary drinks

(42:30) BMI

(45:00) Exercise routine

(48:35) The future of health

Key Takeaways

1. Many people may take the approach that they can have a decent

2. Sedentary lifestyles are easily made by our TVs and other devices. Having a routine, especially daily, will help break that pattern and encourage better exercise habits. Anastacia runs four miles a day, but she didn't get that magic number from anywhere, it just felt right. Finding

3. Diet fads are always trending, from vegan to keto to paleo and so on. But, there is no right answer, especially when there isn't going to be a one-size-fits-all. Finding a balance with proper nutrients that

Connect with Anastacia Marx de Salcedo

Website: http://anastaciamarxdesalcedo.com/

Book: http://anastaciamarxdesalcedo.com/about-eat-like-a-pig-run-like-a-horse/

Instagram: https://www.instagram.com/anastaciamdes/

Twitter: https://twitter.com/combatkitchen

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/

LinkedIn: https://www.linkedin.com/in/tessa-tovar-baa27613

Twitter: https://twitter.com/TBenedicktus

Katie Arnold is an RYT-200 vinyasa and restorative-based yoga and meditation instructor, breathwork and journaling coach helping women reconnect with themselves and stress less through movement and mindset practices.

Timestamps

(00:00) Intro

(02:55) Fall to Winter Rituals

(05:15) Yoga Origin Story

(09:10) What does Katie's yoga teaching look like

(14:30) Journaling beyond the superficial

(21:25) Intention setting

(24:05) Five components of self connection

(31:05)

(36:30) Katie's podcast

(41:50) Outside the studio

(44:25) What will you do with your one wild life?

Key Takeaways 1. The five components of self connection are mindful movement, self care, journaling, community,

2. Journaling, "beyond the superficial," means that while writing about your day and that crush you got is healthy, journaling on things such as purpose and feelings can help you dig deeper. Writing intentions and mantras repeatedly

3. Yoga as a career path can seem daunting and scary, especially from the financial and business side of it. Leaving that safety net of a larger, steady income is difficult and you are not alone in that worry. But, if committing

Connect with Katie Arnold

Website: https://iamkatiearnold.com/

Instagram: https://www.instagram.com/iamkatiearnold/

Youtube: https://www.youtube.com/c/KatieArnoldYoga

Podcast: https://anchor.fm/soulconnectionpodcast

Connect with Tessa Tovar

Website: https://tessatovar.com/

Instagram: https://www.instagram.com/tessamarietovar/