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Wellness Over 40 with Amy White

Season 2- Episode 22: Wellness Over 40

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Saying “I’m over 40” is like saying, “Everything I did for my health up to this point doesn’t matter.” If you feel things aren’t working like they used to, this episode is for you. I had the opportunity to chat with Amy White. She’s an anti-aging nutritionist she gets straight to the heart of how you can look and feel younger – starting now!

The “Legacy Thought of The Week: “does your body need a tune-up?”

As I chatted with Amy I thought about how our bodies are a lot like cars. They need the right fuel, regular maintenance, and sometimes more extensive tune-ups to make sure they are operating properly.

I know that when my car breaks down, it is usually because one of these three things has occurred:

1) I didn’t change the oil regularly (this kills engines)

2) I didn’t properly maintain the engine (this can cause poor performance)

3) I ran something through the engine that caused damage (for example, not changing the air filter or not driving over 3000 miles between oil changes).

Healthy living is similar to this. If you want to, you must ensure that you take care of yourself in all areas: emotional, mental, and physical. You need to get enough sleep, eat well, and exercise regularly. When you do this, your body will work better and last longer!

Amy has been working with people over 40 for many years and has gained much insight into why many have such a hard time with body composition. The body is changing, and we need to change our approach to wellness.

The first step is to tune into your body and see what it’s telling you. Are you experiencing chronic pain or other symptoms that may be related to your diet or lifestyle? Do you have a hard time, losing weight no matter how hard you try? Or are you tired?

It’s essential to be aware of these things so we can make changes in our lives that will allow us to live healthier and happier for longer.

Here are some key points from our conversation:

1. Most body imbalances come from miscommunication.

2. We often over-fuel our bodies which is why we struggle with weight, even when we eat healthy foods.

3. We must learn how to optimize our bodies so they can lose weight, provide more energy or maintain weight based on what is happening in our lives.

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The Art of Self Care

The Art of Self Care - Legacy of wellness podcast
The Art of Self Care - Legacy of wellness podcast

Season 2- Episode 20: The Art of Self Care

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In this episode, host LaKeisha Entsuah explores the “Art of Self Care” and how our self-care needs change based on your current phase of the self-care cycle. She also discusses how to make a self-care plan for each phase.

Legacy Thought of The Week

Do you know your limits? It is a question we are not always willing to ask ourselves, but it is necessary if we truly want to move past the hampster wheel of overwhelm and burnout. 

Key Takeaways

The three phases of the self-care cycle are creation, elevation, and restoration. 

The “Creation” phase is where you are building and preparing for the next thing in your life. It could be a time to prepare for a new job or baby. Whatever you are preparing for it is identified by a season of balanced input and output. There is white space in your schedule, and you have room for the little (or big) luxuries in life. 

The “Elevation” phase is a period of achieving. You are moving on to bigger, better, or next in your life. Your period of elevation could be a promotion, additional work responsibilities, or a more significant role in a volunteer organization. It is marked by maximum output with minimum input. The minimum is not to the point of operating at a deficit, but it is just enough to keep you going. You are thriving through efficiency. 

The “Restoration” phase is a time of replenishing, building yourself back up, and nurturing your mind, body, and spirit. Your period of restoration is a time when you turn inward, increased reflection, and rest. It is marked by minimum output and maximum input. This may be when you spend more time at home and fewer social interactions. You may be recovering from a busy season at work or a traumatic life event. 

To make an effective plan for each phase, you must know your limits, be clear about your needs and be willing to be completely honest with yourself. 

Take a deep dive into the Art of Self Care and the Self Care Cycle by joining me for a Free Masterclass. This session is specifically for moms looking for better balance and more impactful self-care. Register at Bit.ly/Chosen2Thrive

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Move Past Mom Guilt For More Effective Self Care

Mom Guilt Self Care Tips
Mom Guilt Self Care Tips

4 Ways To Move Past Mom Guilt For More Effective Self Care

You feel it. The ever-present pressure squeezes your heart and keeps telling you how you are doing this all wrong. Your lack of self-care and the superhuman expectations placed on mothers today can sometimes leave you feeling like you’re constantly failing at being a mother yourself. But it doesn’t have to be that way.

Motherhood is tough. It’s a lot of responsibility and not for the faint of heart. Some may say, “is mom guilt a thing?” Sure it is, and a multitude of situations can cause it. One of the most significant causes is not taking enough t me for yourself. When you don’t take care of yourself, it impacts every aspect of your life — especially your parenting skills. You can’t be a good mom if you aren’t taking care o  yourself first. Let me show you how to overcome mom guilt with four tips so you can get back to taking care of YOU:

Understand Your Needs

When you know yourself well enough to understand your needs, you don’t feel guilty about taking care of them. This is because you know that your needs fuel you and make you who you are. You also realize that it isn’t selfish to care for yourself—it’s necessary.

You can define “self-care” however works best for you (a bubble bath? or watching TV?). Still, most people agree it involves doing something that brings pleasure or even just distraction from the obligations of everyday life. If you’re trying to do everything right, though, there is a tendency to think that self-care is a “luxury” that should be denied so that you can save it for when everything else is done.

But when we have no time for self-care, we’re less patient with our children, less patient with our partners, and less patient with ourselves. And all of this leads to more mom guilt and feelings of inadequacy. So how do we move past mom guilt? By getting clear about what makes us tick and what we need to be at our best as moms. Then we can plan for self-care—allowing ourselves small indulgences whenever possible and ensuring our basic needs are met daily.

Stop Living According to Other People’s Expectations

Family is typically the most essential thing when you’re a mom. But losing ourselves and our sense of self is easy when we put our families first. We end up living according to the expectations of others: our partners, our families, and society as a whole. The truth is that only you can determine what’s best for you and your family.

You might feel drained and unfulfilled when you’ve found yourself trying to live up to someone else’s expectations. You might also feel resentment—that’s not good for anyone involved! When you aren’t the one making the rules, breaking them is extremely hard and can leave you feeling guilty about wanting something different.

"When you know yourself well enough to understand your needs, you don't feel guilty about taking care of them.

Instead of living according to other people’s expectations, try making changes to improve your self-care. Set achievable goals that are tailored to your specific needs and desires. Instead of constantly feeling guilty that you aren’t doing enough or feeling like a bad mother because you haven’t made time for yourself lately, think about letting go of guilt altogether. Hold onto your priorities without worrying whether or not you are meeting someone else’s standards.

Avoid The Comparison Trap

It’s easy to look at our friends and neighbors and feel like we’re failures for not living up to their standards. It can feel like all the other moms have it together, have never felt a moment of self-doubt, and are always so calm, collected, and graceful.

In reality, most other moms are in the exact same boat as you—struggling with feelings of guilt and anxiety over the expectations they’ve set for themselves. They worry about not being a good enough mom or wife. They feel guilty when they want to do something fun or independent. They try desperately hard to be the best version of themselves that they can be while still having time to devote to their families. Many of them feel like they’re constantly failing at some aspects of their relationships but beating themselves up for feeling that way because “all moms struggle” or “all parents make mistakes.”

Most people—even those who seem to have it all together—have the same issues you do but don’t talk about it because there isn’t a lot of support in our culture for parents to air their dirty laundry. That’s why I’m writing this blog post: I hope that by speaking out about my struggles with guilt, I can permit other parents to do the same.

Not only is asking for help an act of self-care, but by reaching out to others who want to help, you're also allowing them to feel good about themselves and their relationship with your family.

Ask For and Accept The Help You Need

When we are in the thick of it, it can seem like motherhood is one long string of thankless tasks and sacrifices. But if you step back from the chaos and look at the larger picture, you’ll see that you have a lot of people who love you and want to help you. Yet, sometimes, even when you need help, it can be hard to ask for it. That’s why it’s so important to remember that asking for help isn’t a sign of weakness—it’s just one way we can take care of ourselves when we need to.

Not only is asking for help an act of self-care, but by reaching out to others who want to help, you’re also allowing them to feel good about themselves and their relationship with your family. If a friend or family member offers help, don’t brush off their offer or assume they’re overstepping their bounds—take them up on their offer! Maybe you’ll have more time with your loved ones or get a chance to relax instead of running around all day to get things done.

It takes effort to maintain your health and energy throughout all the seasons of motherhood, but don’t be afraid to ask for the support you need.

If you’re constantly struggling with guilt and not taking care of yourself, it’s time for a reality check. Asking for help is a good thing. Putting your needs first does not make you selfish or ungrateful. Remember that self-care is always a work in progress, and it may be a challenging path. That’s okay—it’s normal, and it’s human. Generally, we accept this as adults, but we often forget it when it comes to our children. Mom guilt is a normal part of motherhood, but it doesn’t have to define us. So let’s focus on what is important: our health and well-being and the health and well-being of our children.

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Help For Working Moms To Avoid Burnout

Help for working moms to avoid burnout
Help for working moms to avoid burnout

Help For working Moms To Avoid Burnout

Ask any working parent, and they will tell you that balancing work and family can be challenging. Moms especially are faced with the fact that our culture doesn’t expect them to have ambition, let alone a high-powered career that requires long hours in the office.

If you’re a working mom, the last thing you need is more stress. With all the work, managing multiple kids, and family situations, it’s easy to get burned out and feel overwhelmed. However, there are things you can do to help prevent burnout from happening.

The first step is to be aware of what’s happening and take care of yourself. Even though you may have help from others, you must take time for yourself each day to recharge your batteries.

Here are some ways that moms can avoid burnout:

1. You don’t have to do everything; you only have to ensure everything gets done.

2. You can decide what help looks like for you. It may be getting support from friends or family. It could also be hiring someone to come in and help you with household tasks.

3. Having help does not diminish your accomplishments. Having support is how you reach your goals and still be able to enjoy the people and things you love the most

If you’re a working mom, you know the struggles: balancing work with family life, maintaining a healthy relationship with your partner, and even feeling guilty about leaving the children when you return to work. But remember these things: You don’t have to do everything alone. You can enjoy work and still be there for your family. It is possible to have it all!

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In this episode, “Don’t Forget About The Help”, I dig deeper into the idea of having a support system. I also explore how these themes are present in Proverbs 31, the passage about the ideal woman. She is often used as the standard by which Christian moms should aspire, but the verse that mentions her domestic servants is often overlooked. 

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The Pleasure Principle with Tara Galleano

Tara Galeano Well Beauty Lab Podcast
Tara Galeano WBL Podcast

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Intimacy is the ability to be seen and the ability to see another…with this characteristic of vulnerability. 

Live Well Tip of the Week: How well do you know what you find pleasurable? If you’re not sure you should take the time to find out. 

 In this episode our guest is Tara Galeano, clinical sexologist, licensed clinical therapist and sexual empowerment coach. Tara is here to help up understand what it means to experience sexual pleasure, get in tune with our own bodies and take back control over out sexual experiences. She is the author of Rediscovering My Body which teaches us how to show up for pleasure. Tara offers unique couple’s retreats, and ceremonial, sensual journeys that open doors to new experiences and communication with oneself and partners.


What You Will Learn In This Episode

6:06 – What is a clinical sexologist?

8:40 – Where does sex fit in with wellness?

11:40 – What is the difference between sex and intimacy?

14:23 – Preparing The Next Generation

18:50 – How do we discover pleasure for ourselves?

24:25 – Where to look for help

27:26 – What is a sexual empowerment coach?

32:08 – Finding pleasure 101


Connect with Tara Website Facebook LinkedIn

Grab your copy of the Wisdom Journal here

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Behind Frenemy Lines with Dr. Amber Tichnor

Dr. Amber Tichnor WBl Podcast
wbl podcast amber

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Sometimes we can’t recognize what is happening in the moment. It is often more clear in hindsight but listen to your body it may be trying to tell you if something is off. 

Live Well Tip of the Week: You can’t force anyone to like you and you shouldn’t try. Not everyone is going to like you and not everyone is going to be your friend. That’s ok!

In this episode, our guest Dr. Amber Tichnor. Amber is the To Be Coaching and Consulting, a women’s rivalry coach, and author of the book Behind Frenemy Lines.  Amber is committed to helping women recognize and release their frenemies so they can rediscover their truths, communicate their needs and build empowering. Amber breaks down how rivalry relationships affect us socially and emotionally as well as how we begin to dismantle these behaviors. Amber also helps us to understand where the concept of frenemies begins in our lives and how we can do better with the next generation.   relationships that uplift and support their lives.

What You Will Learn In This Episode

5:54 – What is a frenemy?

7:00 – How reality TV feeds the drama

8:44 – Where do the issues begin?

11:40 – Holding on to grudges

16:33 – Recognizing the problem

23:00 – Being a better leader

25:50 – Organizational Culture

28:15 – Raising Kind Girls

34:05 – Building Authentic Relationships

Connect with Amber Website Facebook  Instagram LinkedIn

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The Doubt From Within with Philicia Wallace

wbl podcast philicia wallace
philicia wallace wbl podcast

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Self doubt has killed more dreams than failure ever could. Slaying those thoughts is a daily process that we must actively work on. It is the only way that we can show up in our God given purpose. 

In this episode, our guest Philicia Wallace is going to  share with us what self doubt looks like and how we can overcome it to show up as our best selves. Philicia is the Founder of Slaying Self Doubt, LLC, a Purpose Empowerment Coach, and host of the Slaying Self Doubt™ Podcast.  Through her professional endeavors, she seeks to empower black women to identify and conquer troubling doubts and insecurities. Her relatable coaching and mentoring style has created a space of security and comfort for her audiences, allowing women to freely be themselves to begin a beautiful transition. Her words and wisdom will empower and produce self-love, help others embrace who they’re becoming, and encourage them to step into their God-given purpose. She is committed to helping Black women find their fears and SLAY them.


Live Well Tip of the Week: 
Sometimes you need to be your own hype man. External praise is great and we all love to receive it but being able to hype yourself up is what will get you past self doubt. 


What You Will Learn In This Episode

6:00 – What would you do if you weren’t afraid?

7:00 – How much of our fear is about our past experiences?

9:37 – Is it fear of failure or imposter syndrome?

11:10 – Are you actually afraid of succeeding?

12:03 – The stories we tell ourselves

13:15 – What happens when you get exactly what you prayed for?

15:30 – Everyone in your life now can’t go with you to your next level

21:39 – Waiting on your confirmation from God

28:45 – How does self doubt show up for you?

33:40 – The benefit of journaling


Connect with Philicia
Website
Facebook 
Instagram 
LinkedIn



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The Intersection of Beauty & Wellness

Devika Chand Dandona
WBL Podcast - Devika Chand Dandona

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Most women think they are supposed to look a certain way but who sets the beauty standards? Why chase that beauty standard? Be a conscious consumer and only invest in what works best for you. Make beauty about your wellness routine rather than chasing standards.

In this episode, Devika Dandona joins us to explore clean beauty and sustainable fashion.  How can we integrate beauty and wellness and make it work best for ourselves? Devika is an investor, thought leader, and founder of Devi Collective.

In this session, Devika shares her inspiration in the beauty space, making conscious choices in terms of our health, becoming a conscious consumer, and investing in the best brands. Besides, she expounds on researching to make an informed decision and the impact of influencer marketing on a brand. 

Live Well Tip of the Week:  Convenience is often the enemy of consciousness. Decide which you are willing to sacrifice.

A Quote from Our Guest:  Becoming a conscious consumer is one of the most powerful things you can do to yourself.


Takeaways That You’ll Learn From This Episode:

  • Devika pinpoints understanding what traditional beauty fails to tell us about how the products interact with our bodies as her main inspiration for getting into the beauty space.
  • Who decides how we are supposed to look and sets beauty standards? Don’t chase standards but make conscious beauty choices regarding your health.
  • Embracing how you feel naturally allows you to start making better choices for yourself. For instance, choose the right foundation shade for yourself.
  • What you choose in the beauty world has a worldwide effect on many social topics. From the different ways, it impacts people to inclusivity and exclusivity.
  • Making darker shades is associated with high costs explaining why most brands don’t invest in them.
  • Invest in a brand that has invested in its product development and has not taken the easy way out.
  • Having the time to research and make an informed decision is attached to having some sort of privilege.
  • Small brands will make changes in the beauty space since they understand the problem and intend to fix it.
  • We all have an expiration date. You don’t need an anti-aging cream. We are all going to age, and it is a gift. 
  • How influencer marketing affects your brand.


Connect with Devika Dandona

LinkedIn:  https://www.linkedin.com/in/devika-chand-dandona-2a1953184/

Instagram: https://www.instagram.com/the.devi.collective/

Website: https://www.devicollective.com/

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Embracing Beauty with Sherri Hull

WBL Podcast with Sherri Hull

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Collagen keeps our faces uplifted. But as you age, collagen decreases, making your skin droop. How do you make sure you’re doing everything right at every stage? What beauty practice should you adopt to take care of your skin and maintain its natural glow?

In this episode, Sherri Hull joins us to explore beauty at every stage and how we can take of ourselves from the inside out. Sherri is a certified women’s health nurse with over 20 years of experience in the medical field and the founder of Adorn Women’s Clinic and Medspa.

In this session,  Sherri shares why our skin droops after turning 30, what to look out for in anti-aging products, why you need to start your skincare routine at an early age, and the basic skincare products you need. Besides, she expounds on the do’s and don’ts for healthy skin, make-up tips, and why you need your SPF throughout.

Live Well Tip of the Week:  Don’t allow anyone to define beauty for you. The only opinion that matters is yours.

A Quote from Our Guest: SPF, to me, is number one because it presents a lot. So I would definitely say a good skincare arrangement and making sure you’re using your SPF is great.

Takeaways That You’ll Learn From This Episode:

  • Sherri expounds on the difference between a medspa and a normal spa. A medspa is more medical-based with medical treatments to enhance beauty.
  • After we cross the 30 thresholds and north of 40, your collagen decreases, making your skin droop off a little bit.
  • The beauty industry is currently flooded with anti-aging products. Anti-aging products are effective, but a dermatologist provides the most effective products since they are stronger and backed  FDA approved.
  • The basics of your beauty care include- A good cleanser, toner, moisturizers, and serums.
  • You need an SPF all year long regardless of your skin tone and how melanated you are.
  • Treatments and services available in a medspa
  • Do a consultation and evaluation to determine what fillers work best for your skin.
  • A healthy lifestyle keeps your body healthy and your skin as well. Maintain a healthy diet, exercise, release stress, quit smoking, and limit your alcohol and coffee intake.
  • Have a good skincare arrangement, get your aesthetics and start using SPF at an early age.
  • Wash off your makeup and use clean makeup brushes. Just because you’re going to a professional to get your makeup done doesn’t mean their brushes are clean.

Connect with Sherri Hull

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

Website: https://sherrihull.com/

Facebook: https://www.facebook.com/adornaestheticswellness/posts/?ref=page_internal

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Silencing Your Inner Critic with Natolie Warren

Guest Natolie Warren

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We all have that little voice in our heads where every time you try to do something new or accomplish a goal, it says you’re not good enough.  How can you shut your inner critic and turn up the volume to your inner cheerleader?

In this episode, Natolie Warren joins us to explore the silencing of the inner critic. Natolie is a whole woman experience coach and a licensed psychotherapist. She focuses on helping women live a fulfilled life that aligns with their soul purpose using the power component in their mindset and inner transformational technique. As a therapist, she also brings her own experience with personal transformation to help guide you on your life-changing journey.

In this session, Natolie shares where our inner critic comes from, how to build a relationship with your inner critic and replace your negative thoughts with positive ones. Besides, she expounds on how you can help your children manage their inner critics and get extra support if you can’t manage that inner critic.

Live Well Tip of the Week:  Remember that there is power in your words, especially those you speak to yourself.

A Quote from Our Guest: We have about 65,000 thoughts, and out of the 65,000, 75% of them are negative. However, 90% of those thoughts are thoughts we thought of yesterday. So, every day we are recycling old negative thoughts and beliefs.


Takeaways That You’ll Learn From This Episode:

  • Natolie expounds on how our brain is made up of and where the critic comes from. The negative critical thoughts come from our life experiences.
  • Build a relationship with your inner critic, notice when your inner critic shows up, and implement practical steps to silence the inner critic.
  • Thank your inner critic because you needed the protection at one point, but you don’t need it now.
  • Acknowledge you, inner critic, call her out, choose what voice you follow, and choose to do something your inner critic tells you not to do.
  • Courage is a muscle that grows with use. Take those baby steps and get the courage to act and silence your inner critic.
  • Our brains are retrainable and replace negative thoughts. When you create new thoughts, you create a new neural pathway in your brain.
  • Help your kids manage their inner critics by acknowledging their thoughts and feelings. Do not challenge them but rather encourage them to speak out their feelings.
  • Sometimes you may get paralyzed by your inner critic, even at your best self. Get extra support from a therapist if you cannot manage your inner critic.
  • No matter where you are on your journey, you can learn to do these steps. If you have to practice, that’s okay. But you get to choose what ways to follow.


Connect with Natolie Warren

LinkedIn: https://www.linkedin.com/in/natolie-warren-2371a989/

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

Facebook: https://www.facebook.com/warrennatolie/

Website: https://www.awaken2power.com/