Well2You Podcast

Summary:

In this episode, Sue discusses the challenges of staying healthy during the summer and provides tips and strategies for eating well. She emphasizes the importance of farmers markets and fresh, local produce, as well as the benefits of having a garden. Sue also recommends incorporating avocados, salads, cold soups, and smoothies into summer meals. When eating out, she suggests choosing veggie-centric dishes, ordering sauces on the side, and opting for seafood. Sue encourages listeners to follow the 80-20 rule and find enjoyment in making healthy choices while still indulging occasionally.

Keywords:

summer, eating healthy, farmers markets, fresh produce, garden, avocados, salads, cold soups, smoothies, eating out, 80-20 rule

Takeaways:

•Visit farmers markets and buy fresh, local produce for optimal nutrition.
•Consider starting a garden to grow your own fruits and vegetables.
•Incorporate avocados, salads, cold soups, and smoothies into your summer meals.
•When eating out, choose veggie-centric dishes, order sauces on the side, and opt for seafood.
•Follow the 80-20 rule, enjoying healthy choices while still indulging occasionally.


Chapters:

00:00
Introduction and Solo Episode
03:20
Finding Vacation Pockets
06:38
Eating Avocados and Keeping it Simple
09:02
Cold Soups and Prepared Salads
11:20
Making Healthy Choices When Eating Out
16:30
Maintaining Healthy Habits During Travel

Meet your host:

Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!

Connect with Sue:
💛 @well2youpodcast
💛 @opal_wellness_studio
💛 @suemccarroll.opalife

Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.

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 In this episode, Dr. Deborah Brown and I discuss the evolution of modern partnerships and the challenges that come with it. We explore the changing dynamics of marriage, the high divorce rates, and the importance of understanding whether the problems lie within the relationship or with the individuals involved. We also touch on the impact of gender roles, the need for equality and sharing in relationships, and the significance of forecasting and setting priorities together. 

In this conversation, Deborah and I discuss the challenges and obstacles that can arise in relationships and how to overcome them. Deborah shares the importance of open communication, transparency, and sharing responsibilities as well as the need for praise and recognition in relationships and the power of listening. We leave you with the idea that partnerships are about sharing and connecting with another person, and that by working together, couples can create a healthy and fulfilling relationship.

Keywords: modern partnerships, evolving relationships, marriage, divorce rates, gender roles, equality, sharing, forecasting, priorities, relationships, communication, transparency, sharing responsibilities, praise, recognition, listening, partnerships

Takeaways:
•The most important decision in life is who you choose to partner with.
•Equality and sharing are crucial values in modern relationships.
•Unmet needs and unmet expectations are often the cause of relationship problems.
•Open communication and discussing priorities are essential for a successful partnership.
•Understanding and challenging traditional gender roles can lead to a more equal and fulfilling relationship. Open communication and transparency are key in overcoming challenges in relationships.
•Sharing responsibilities and recognizing each other's efforts can strengthen the partnership.
•Praise and recognition for positive changes can encourage growth and improvement in the relationship.
•Active listening is essential for effective communication and understanding.
•Partnerships are about sharing and connecting with another person, and working together can create a healthy and fulfilling relationship.

Chapters
00:00 Introduction and Getting to Know Dr. Deborah Brown
02:55 The Evolution of Modern Partnerships
11:18 Understanding Unmet Needs and Expectations
26:11 The Challenges of Forecasting and Setting Priorities
31:46 Challenging Traditional Gender Roles in Relationships
32:16 Introduction
33:28 Obstacles in Relationships
37:13 Fear of Reactions and Anger
38:10 Changing Gender Roles
42:14 Overcoming Challenges in Relationships
47:42 Creating a Healthy Partnership
53:01 The Power of Listening
56:26 Conclusion

Meet your host:

Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!

Connect with Sue:
💛 @well2youpodcast
💛 @opal_wellness_studio
💛 @suemccarroll.opalife

Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.

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Sue shares her personal experience with mold toxicity syndrome and the positive impact of using an infrared sauna with red light therapy. She discusses the symptoms she experienced, the benefits of the sauna, and her commitment to using it for 30 days. She also highlights the specific improvements she noticed in her health and well-being.

Keywords:
infrared sauna, red light therapy, mold toxicity syndrome, detoxification, mental performance, physical performance, skin rejuvenation, immunity boosting, pain relief, weight loss, longevity, stress reduction

 Takeaways:
• Personal experience with mold toxicity syndrome and the use of infrared sauna
• Benefits of infrared sauna and red light therapy for detoxification and overall health
• Commitment to using the sauna for 30 days and the specific improvements noticed
• The calming and relaxing effects of the sauna on mental and physical well-being

Chapters:

00:00 Introduction and Commitment to Infrared Sauna
02:21 Understanding Mold Toxicity Syndrome and Sauna Benefits
10:15 Detoxification and Health Benefits of Infrared Sauna

Meet your host:

Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!

Connect with Sue:
💛 @well2youpodcast
💛 @opal_wellness_studio
💛 @suemccarroll.opalife

Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.

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Erica Siciliano is a former corporate beauty executive turned energy life coach where her client base is high performers who are feeling stuck. She works in partnership with clients who desire a unique way to develop the tools they need to level up and unblock what is holding them back from discovering and being who they really are and achieving more than they can currently imagine.

She utilizes her 25 years in New York City corporate experience to support her Client’s growth when the session topics straddle both professional and personal life.

Summary: In this episode, life coach Erica Siciliano discusses how high performers can achieve energetic alignment and balance in their lives. She explains that high performers often find themselves on a never-ending treadmill, and she helps them break free from this cycle. Erica emphasizes the importance of shifting from familiar behaviors that have led to success to unfamiliar behaviors that align with desired feelings and outcomes. She also introduces the concept of the seven levels of energy and how understanding these levels can help individuals navigate their personal and professional lives more effectively. Erica provides practical tips for listeners to shift their energy and create a more intentional and balanced life.

Keywords: high performers, energetic alignment, balance, familiar behavior, unfamiliar behavior, energy levels

Takeaways:

• High performers often find themselves on a never-ending treadmill and struggle to achieve balance and intentional living. 
• Shifting from familiar behaviors that have led to success to unfamiliar behaviors that align with desired feelings and outcomes is key to achieving energetic alignment.
• Understanding the seven levels of energy can help individuals navigate their personal and professional lives more effectively. 
• Practical tips for shifting energy include creating a morning or nighttime routine, staying away from cell phones, and practicing mindfulness. 
• It's important to recognize that some things require hard work, but continually coming up against closed doors may be a sign that it's not the right path.

Chapters 

• 00:00 Introduction and Background of Erica Siciliano
• 01:23 The Struggle of High Performers and Achieving Balance
• 07:40 Understanding the Seven Levels of Energy
• 13:00 Practical Tips for Shifting Energy 

Meet your host:

Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!

Connect with Sue:
💛 @well2youpodcast
💛 @opal_wellness_studio
💛 @suemccarroll.opalife

Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.

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This is Sue's first solo podcast episode! Tune in to hear about what it's like to live as a highly-sensitive person, and even what it means to be a highly sensitive person!

Takeaways:

• A highly sensitive person is someone that reacts or overreacts to things inside or outside of them in their environment.
• One of the challenges of being highly sensitive is not feeling like you're crazy.
• It's hard as a family to make sure that those people that don't react in a highly sensitive way are able to be empathetic to those that are highly sensitive.
• Figuring out how to set boundaries is important to highly sensitive people or just literally just all humans. That very first boundary is going to feel a lot harder than the second one and the third one.
• Tools I use to help keep my body in homeostasis: Flowpresso, IonCleanse Footbath, Infrared Sauna with red light therapy, Castor Oil packs, acupuncture, biological medicine, and more. 

Meet your host:

Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!

Connect with Sue:
💛 @well2youpodcast
💛 @opal_wellness_studio
💛 @suemccarroll.opalife

Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.

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In this conversation, Sue and Meghan discuss the similarities and differences between yoga and Pilates. They explore the misconception that Pilates is often mistaken for yoga and the common themes between the two practices. They also discuss the spiritual and mindful aspects of yoga, as well as the focus on control and movement in Pilates. Sue shares her perspective on the evolution of Pilates and the different types of Pilates practices. Megan explains the traditional nature of Ashtanga yoga and the appeal of a structured and rigorous workout. They debunk the misconception that Pilates is just a modified version of yoga and emphasize that both practices have their own unique origins and benefits. They explore how Pilates focuses on centering and core engagement, while yoga emphasizes opening and flexibility. They also touch on the potential for both practices to develop a cult-like following. Meghan shares her experience of incorporating Pilates into her yoga practice and how it has helped her improve core engagement and movement. Overall, they highlight the importance of having multiple tools in one's wellness journey.

Takeaways:

•Yoga and Pilates have similarities in terms of movement, breath, control, and flow.
•Yoga is often seen as a spiritual practice with a focus on developing a connection between the mind and body.
•Pilates is more about control and movement, with a focus on developing strength, flexibility, and balance.
•There are different types of Pilates practices, ranging from classical to more fitness-oriented approaches.
•Both yoga and Pilates offer benefits for physical and mental well-being. Pilates and yoga have their own unique origins and benefits
•Pilates focuses on centering and core engagement, while yoga emphasizes opening and flexibility
•Both practices can develop a cult-like following
•Incorporating Pilates into a yoga practice can improve core engagement and movement
•Having multiple tools in one's wellness journey is important

Chapters:
00:00 Introduction to Megan Marshall and the Discussion on Yoga and Pilates
06:29 The Spiritual and Mindful Aspects of Yoga
12:57 The Evolution of Pilates and Different Types of Practices
31:09 Addressing Disconnects in Movement
37:23 Cult Culture in Yoga and Pilates
43:25 Continual Learning and Growth in Teaching

To connect with Meghan, go to her Website HERE and Instagram

Meet your host:

Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!

Connect with Sue:
💛 @well2youpodcast
💛 @opal_wellness_studio
💛 @suemccarroll.opalife

Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.

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Summary:

In this episode, Dr. Deborah Brown and Sue discuss the concept of finding your voice and its importance in personal growth and relationships. They explore the factors that can affect the development of one's voice, such as past experiences and societal influences. They also highlight the connection between voice and self-esteem, emphasizing the need to prioritize self-care and self-worth. The conversation concludes with practical steps for individuals to start finding their voice, including introspection, seeking therapy, and embracing new experiences. In this conversation, Sue and Deborah discuss the concept of finding your voice and the importance of expressing your needs and desires. They explore the awakening that often occurs in midlife, where individuals question societal expectations and seek new experiences. They also address the resistance that may arise from others when you try to find your voice and the importance of healthy communication and debate in relationships. The conversation emphasizes the significance of transparency, authenticity, and resilience in finding and using your voice. They encourage individuals to dream together in relationships and prioritize mental health and self-esteem.

Takeaways:

• Finding your voice is an ongoing process that requires self-reflection and self-awareness.
• Past experiences and societal influences can impact the development of one's voice.
• Voice is closely tied to self-esteem and self-worth.
• Prioritizing self-care and self-compassion is essential for finding and expressing your voice.
• Practical steps for finding your voice include introspection, seeking therapy, and embracing new experiences. Finding your voice is a personal journey that involves questioning societal expectations and expressing your needs and desires.
• Midlife often brings an awakening where individuals reevaluate their lives and seek new experiences.
• Resistance from others is common when you try to find your voice, but it's important to prioritize your own needs and not let others define your worth.
• Transparency, authenticity, and healthy communication are key in relationships to ensure both partners can express their needs and desires.
• Labeling and expressing emotions is crucial in finding your voice and connecting with your true self.
• Resilience is essential in the journey of finding your voice, as it involves trying, failing, and getting back up again.
• Dreaming together in relationships and carving out time to discuss and pursue shared goals and dreams is vital.
• Changing the way we look at mental health and prioritizing our own well-being is crucial in finding and using our voice.
• Empowering women to find their voice and prioritize their own needs and desires is essential for personal growth and fulfillment.

Chapters:

00:00. Introduction and Personal Experiences
02:54. Defining Voice and Its Importance
07:14. Factors Affecting the Development of Voice
11:09. The Relationship Between Voice and Self-Esteem
20:09. Negative Self-Talk and the Importance of Self-Compassion
26:04. Steps to Finding Your Voice
30:48. Exploring the Concept of Finding Your Voice
33:08. The Awakening in Midlife
35:12 Navigating the Resistance of Others
37:17 Debating and Expressing Different Views
40:39 Transparency and Authenticity in Relationships
44:05 Labeling and Expressing Emotions
46:24 Resilience and the Importance of Trying
48:50 Dreaming Together in Relationships
55:06 Choosing a Partner and Carving Out Time for Dreams
59:02 Changing the Way We Look at Mental Health
59:45 Empowering Women to Find Their Voice

Meet your host:

Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!

Connect with Sue:
💛 @well2youpodcast
💛 @opal_wellness_studio
💛 @suemccarroll.opalife

Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.

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Summary:

In this episode, Sue and Caitlin share some news about the podcast. Caitlin announces that she will no longer be co-hosting the Well2You Podcast due to personal reasons and the need to focus on other areas of her life. She discusses her struggles with burnout and the importance of prioritizing self-care. Sue shares her plans for the podcast, including the possibility of finding a new co-host and transitioning to a twice-monthly episode schedule. They reflect on their time together on the podcast and express gratitude for the guests and listeners who have been a part of their journey.

Takeaways:

•Prioritizing self-care and recognizing the signs of burnout is essential for overall well-being.
•It's okay to make changes and prioritize different areas of life at different times.
•Embracing uncertainty and being open to new possibilities can lead to personal growth and fulfillment.
•Supporting podcasts through reviews, donations, and sharing episodes helps creators continue to provide valuable content.

Chapters:
00:00 Introduction and News
03:43 Caitlin's Departure and Reasons
07:34. Sue's Plans for the Podcast
09:53. Caitlin's Struggles with Failure and Burnout
11:33 Embracing Change and Making Choices
22:41. Transitioning to Season 10
25:08. Supporting the Podcast
28:10. Saying Goodbye and Looking Ahead

Meet your host:

Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!

Connect with Sue:
💛 @well2youpodcast
💛 @opal_wellness_studio
💛 @suemccarroll.opalife

Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.

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That's it. Season 9 is a wrap! We love creating this podcast and time just flies!! 

Meet your host:

Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!

Connect with Sue:
💛 @well2youpodcast
💛 @opal_wellness_studio
💛 @suemccarroll.opalife

Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.

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Manisha Thakor is a financial service executive with 30-years of experience and a long-standing passion around women’s economic empowerment and financial wellbeing. A nationally recognized thought-leader in this space, Manisha has been featured in a wide range of publications including The Wall Street Journal, The New York Times, NPR, PBS, CNN, CNBC, Real Simple, Women’s Health and many more. She has co-authored two personal finance books for women in their 20s and 30s: ON MY OWN TWO FEET and GET FINANCIALLY NAKED. Manisha earned her MBA from Harvard Business School and BA from Wellesley College. Her website is MoneyZen.com.

Website: https://www.moneyzen.com
Instagram: http://instagram.com/manishathakor 

Meet your host:

Sue McCarroll is the founder of Opal Wellness Studio. Sue has a unique style of coaching women to increase self-care, self-compassion, navigate busy mom life and nourish their bodies mentally, emotionally, and physically. She is is a holistic health coach, Pilates teacher, business owner and mom who gave up diet-culture beliefs to live a lifestyle full of clarity and vitality!

Connect with Sue:
💛 @well2youpodcast
💛 @opal_wellness_studio
💛 @suemccarroll.opalife

Thank you for listening! Please take a moment to subscribe and review. This supports the Well2You Podcast in reaching more people who need to be connected to these impactful conversations.

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