Balance Period

In this episode of the Balance Period Podcast, we close out our four-part series, sponsored by First Merchants Bank, by diving into the concept of measuring how you respond to what you experience. As entrepreneurs, the ability to respond intentionally rather than react impulsively to challenges is transformative. This episode emphasizes the importance of mindset in shaping our responses and introduces practical strategies for evaluating and shifting our reactions to create better outcomes in business and life. Key Highlights: The Power of Mindset: Discover how your mindset influences your ability to respond to challenges and how cultivating a growth mindset can enhance resilience. Mindset Types: Learn the difference between a growth mindset and a fixed mindset and how they affect your responses to stress, failure, and opportunity. Stress as an Opportunity: Understand the benefits of shifting from a stress-is-debilitating mindset to a stress-can-be-enhancing approach that helps you thrive under pressure. Practical Tools for Response Auditing: Explore exercises like the self-talk log, relationship reflections, mindfulness, and priming to measure and adjust your responses for better alignment with your values and goals. Timestamps: 00:00 – Introduction to Part 4 & Recap of the Series 02:20 – The Importance of Measuring How You Respond 06:50 – Growth Mindset vs. Fixed Mindset 12:30 – Shifting from Stress-is-Debilitating to Stress-can-be-Enhancing 16:40 – Practical Tools to Audit Your Responses 22:00 – Conclusion & Final Thoughts on the Series Questions, comments, or feedback? Send them to podcast@balanceperiod.com Thank you for tuning in to this episode of the Balance Period Podcast. Remember: invest in your wellness, because you are worth the investment. Continue to learn, grow, and develop your sustainable self-care system. You don't have to be perfect to make progress—be patient and kind to yourself on this journey of creating generational wellness while building generational wealth. Be well and make it a great week! Balance Period Resources: Apply for Wellness Challenge Cohort: https://sites.google.com/nuvita.com/balanceperiod-betteryou/landing-page Check out the Generational Wellness Digest: https://blog.balanceperiod.com/ Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.kit.com/742a74403a Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

In this episode of the Balance Period Podcast, we continue our four-part series, sponsored by First Merchants Bank, where we dive into the importance of measuring the quality of what we consume. As entrepreneurs, especially entrepreneurs of color, being mindful of the food, drinks, and mental content we take in can significantly impact our mental and physical health, as well as our overall performance. In this episode, we explore strategies for expanding awareness of what we consume, from food and drink to media, and how to measure the quality of these inputs to optimize your well-being. Key Highlights: Mindful Consumption of Food & Drink: Learn how food and drink impact both your mental and physical health, and discover tools to track and improve your consumption habits. Quality of Mental Diet: Understand the significance of what you watch, read, and listen to, and how it shapes your mental state and outcomes. Tools for Tracking: Get introduced to several apps and methods, like MyFitnessPal, Yuka, and continuous glucose monitors, to track and improve your food intake and its effects on your health. The Power of Awareness: Discover how meal tracking and evaluating your mental diet can lead to more intentional, health-positive decisions for long-term wellness and business success. Resources Mentioned: MyFitnessPal App Yuka App Continuous Glucose Monitor (CGM) Better YOU B.A.L.A.N.C.E. Challenge Timestamps: 00:00 – Introduction to the Episode & Series Overview 01:40 – Importance of Measuring Quality Consumption 05:10 – Tools for Tracking: MyFitnessPal, Yuka, and CGM 10:45 – Understanding the Mental Diet: What We Watch, Read, and Listen To 14:20 – Practical Tips for Better Consumption 18:30 – Mindful Moment 20:30 – Conclusion & Next Episode Preview Questions, comments, or feedback? Send them to podcast@balanceperiod.com Thank you for tuning in to this episode of the Balance Period Podcast. Remember to invest in your wellness because you are worth the investment. Continue to learn, grow, and develop your sustainable self-care system. You don't have to be perfect to make progress—be patient and kind to yourself on this journey of creating generational wellness. Be well and make it a great week! Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://blog.balanceperiod.com/ Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.kit.com/742a74403a Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

In this episode of the Balance Period Podcast, we continue our four-part series, sponsored by ⁠First Merchants Bank⁠, with a focus on measuring how you spend your time and energy. As entrepreneurs, particularly entrepreneurs of color, it's important to align how we spend our time with our personal and business goals to optimize our mental health, physical health, and performance. Key Highlights: 1. Time & Energy Alignment: Learn how aligning your time and energy with your values and goals can help you achieve better outcomes in your business and personal life. 2. Measurement Tools: Dive into the ⁠Awareness Log⁠ exercise to track your time and energy usage across different areas of your life. 3. The Power of Reflection: Discover how reflecting on screen time apps and other tracking tools can provide insights into where your energy is being spent and whether it aligns with your long-term objectives. 4. Mindful Moments: Understand how quick mindfulness practices and energy check-ins can help re-align your day-to-day energy and focus. Timestamps: 00:00 Introduction and Thanksgiving Recap 01:10 Series Overview: Awareness and Measurement 03:28 Mindful Moment: Guided Breathing Exercise 09:09 Measuring Time and Energy for Entrepreneurs 16:00 Practical Tips for Time Management 20:06 Understanding and Measuring Energy 24:26 Conclusion and Next Episode Preview Questions, comments, or feedback? Send them to ⁠podcast@balanceperiod.com⁠. Thank you for tuning in to this episode of the Balance Period Podcast. Remember: invest in your wellness, because you are worth the investment. Continue to learn, grow, and develop your sustainable self-care system. You don't have to be perfect to make progress—be patient and kind to yourself on this journey of creating generational wellness while building generational wealth. Be well and make it a great day! Balance Period Resources: See our Products/Services:⁠ ⁠⁠https://shop.balanceperiod.com/⁠ Check out the Generational Wellness Digest: ⁠https://blog.balanceperiod.com/⁠ Get a Free WHOOP Wellness Tracker - ⁠https://join.whoop.com/balanceperiod⁠ Sustainable Self-Care System Discounts: ⁠shorturl.at/lpsMV⁠ Download our Free Energy Management Guide:⁠ ⁠⁠https://balance-period.kit.com/742a74403a⁠ Access more resources: ⁠https://linktr.ee/balanceperiod⁠ --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

In this episode of the Balance Period Podcast, we kick off a four-part series, sponsored by First Merchants Bank, focused on a popular theme across our health education and wellness coaching services – ”We can only take care of what we are aware of.”  As the landscape of entrepreneurship can be overwhelming, especially for Black entrepreneurs, it's important to prioritize mental and physical health so we can create generational wellness while building generational wealth.  Key Highlights: Importance of Awareness: Discover how understanding your mental and physical state can empower you to make informed decisions for better health outcomes. Unique Challenges for Entrepreneurs of Color: Explore the additional pressures faced by entrepreneurs of color, including systemic barriers and the impact on mental health. Daily, Weekly, Monthly, Quarterly, and Annual Strategies: Get actionable insights on how to track your mental and physical health across various timeframes, ensuring that you maintain a balanced approach to your wellness as you grow your business. Questions, comments, or feedback? Send them to ⁠⁠⁠⁠⁠⁠⁠podcast@balanceperiod.com⁠⁠⁠⁠⁠ Thank you for tuning in to this episode of the Balance Period Podcast. Remember to invest in your wellness because you are worth the investment. Continue to learn, grow, and develop your sustainable self-care system. You don't have to be perfect to make progress—be patient and kind to yourself on this journey of creating generational wellness. Be well and make it a great week! Balance Period Resources: See our Products/Services:⁠ ⁠⁠https://shop.balanceperiod.com/⁠ Check out the Generational Wellness Digest: ⁠https://blog.balanceperiod.com/⁠ Get a Free WHOOP Wellness Tracker - ⁠https://join.whoop.com/balanceperiod⁠ Sustainable Self-Care System Discounts: ⁠shorturl.at/lpsMV⁠ Access more resources: ⁠https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

Here's what you can expect in this episode... Mindful Moment + Check-In: In this episode, Recovery Ray guides us through a calming mindful moment featuring a box breathing exercise. This practice includes two rounds of box breathing followed by a brief awareness exercise to help us become fully present. After the mindful moment, Recovery Ray encourages listeners to engage in a self-check-in by asking, "What am I feeling in this moment?" This check-in helps listeners identify their emotions beyond the basic categories of happy, sad, or angry, fostering a deeper emotional literacy and self-awareness. Key resources for expanding emotional intelligence mentioned include: Emotional Agility by Dr. Susan David Mood Meter app Atlas of the Heart by Brené Brown Mindful Reflection: This week's mindful reflection question is: "In what ways do I practice self-compassion and what additional practices could I incorporate to better support my overall well-being?" Recovery Ray shares personal insights on practicing self-compassion through mindfulness and meditation. He also discusses the importance of auditing self-talk to replace negative statements with affirmations that foster self-kindness. This practice helps in creating a more compassionate inner dialogue and enhancing overall emotional well-being. Affirmation: The affirmation for this episode is: "I am worthy of kindness and understanding from both myself and others." Recovery Ray emphasizes the importance of believing in one's worthiness of kindness and understanding, both from oneself and others. This belief can positively influence self-respect and interactions with others, reinforcing personal boundaries and fostering healthier relationships. Featured Article: This episode highlights the article titled "Alcohol and Drug Abuse Among African Americans." Recovery Ray explores the impact of substance abuse in communities of color, particularly in light of National Recovery Month. He identifies three key takeaways: Higher Incarceration Rates: The disproportionate incarceration of individuals with substance abuse issues limits access to effective recovery care. Access to Care: Socioeconomic factors and healthcare biases often restrict access to quality addiction treatment. Community Support: The importance of community organizations like MRCI (Indianapolis) that support recovery efforts and how listeners can contribute through volunteering or donations. To learn more about MRCI and support the work they are doing in the Indianapolis area click the following link: https://www.wearemrci.org/ Questions, comments, or feedback? Send them to ⁠⁠⁠⁠⁠⁠⁠podcast@balanceperiod.com⁠⁠⁠⁠⁠ or drop them in the comments section below

Here's what you can expect in this episode... Mindful Moment + Check-In:In this episode, Recovery Ray guides us through a 3-1-7 breathing exercise followed by an awareness practice. This calming exercise helps listeners ground themselves in the present moment. The check-in question for this week is, "Where was I this time last year?" Reflecting on your growth over the past year can boost self-awareness, a key component in taking better care of your health and well-being. Ray offers practical tips on how to integrate reflection into your daily routine, encouraging listeners to make it a consistent habit for continuous personal development. For a guided mindfulness experience on the go, check out our Mindful Moment Guides available at ⁠⁠shop.balanceperiod.com⁠⁠. Educators get a 10% discount this month using the code TEACH10. Mindful Reflection:The mindful reflection question for this week is, "Can I identify a recent situation where I could have handled my emotions better, and what can I learn from that experience?" This question invites listeners to explore their emotional responses and the lessons that can be drawn from them. Ray emphasizes the importance of curiosity and compassion in reflecting on emotional experiences, promoting personal growth through increased emotional awareness. Affirmation:The affirmation for this episode is, "I cultivate emotional awareness, allowing myself to learn and grow from every experience." This affirmation is designed to encourage listeners to observe their emotions without judgment and to view every experience, whether positive or negative, as an opportunity for growth. Ray highlights the power of this mindset in helping individuals navigate challenging situations with grace and resilience. Featured Article:This week's featured article is titled "Self-Tharapy: Can You Be Your Own Therapist?" Ray delves into the concept of self-therapy, discussing its empowering nature, accessibility, and potential for fostering personal growth. While self-therapy is not a replacement for traditional therapy, it equips individuals with tools to proactively support their mental health, particularly when professional help is not readily accessible. Ray's three key takeaways from the article emphasize the empowerment, accessibility, and personal growth opportunities that self-therapy can provide. Questions, comments, or feedback? Send them to ⁠⁠⁠⁠⁠⁠podcast@balanceperiod.com⁠⁠⁠⁠ or drop them in the comments section below

Here's what you can expect in this episode... Mindful Moment + Check In: Recovery Ray guides us through a balance breathing practice and a brief awareness exercise. To enhance your experience, remember to sit upright yet relaxed, focus on an equal duration for both inhaling and exhaling, and tune into your body's sensations and surroundings. He then discusses the importance of understanding our sleep quality so we can avoid the negative impact of sleep deprivation. For a guided mindfulness experience on the go, check out our Mindful Moment Guides available at ⁠shop.balanceperiod.com⁠. Educators get a 10% discount this month using the code TEACH10. Mindful Reflection: This week's reflection question is: How do my emotions influence my decisions, and what strategies can I implement to ensure I'm making more thoughtful choices? Ray encourages us to reflect on our recent decisions and the emotional state we were in at the time. He also offers a strategy to enhance decision-making–pause and breathe before responding, allowing space to align our choices with our values and goals. Affirmation: Repeat this affirmation to support your personal growth and decision-making: “I am aware of my emotions and choose to respond thoughtfully in challenging situations.” Embrace this affirmation to reinforce a mindful approach in your decision-making processes, enhancing your ability to navigate challenges with intention and clarity. Featured Article: Ray shares his insights on the featured article entitled "How and Why You Need to Keep a Sleep Diary". He discusses what a sleep diary is and the value it can add as we work towards optimizing our health and creating generational wellness. His key takeaways included the importance of daily tracking, focusing on our behavior patterns, and uncovering health insights from our data. He also recommends us to explore wearable devices, like WHOOP, to automate and enhance our sleep-tracking system. By integrating technology, we can streamline the tracking process and gain deeper insights into our sleep quality. Questions, comments, or feedback? Send them to ⁠⁠⁠⁠⁠podcast@balanceperiod.com⁠⁠⁠ Thank you for tuning in to this episode of the Generational Wellness Digest audio experience. Remember to invest in your wellness because you are worth the investment. Continue to learn, grow, and develop your sustainable self-care system. You don't have to be perfect to make progress—be patient and kind to yourself on this journey of creating generational wellness. Be well and make it a great week! Balance Period Resources: See our Products/Services:⁠ ⁠⁠https://shop.balanceperiod.com/⁠ Check out the Generational Wellness Digest: ⁠https://blog.balanceperiod.com/⁠ Get a Free WHOOP Wellness Tracker - ⁠https://join.whoop.com/balanceperiod⁠ Sustainable Self-Care System Discounts: ⁠shorturl.at/lpsMV⁠ Download our Free Energy Management Guide:⁠ ⁠⁠https://balance-period.ck.page/742a74403a⁠ Access more resources: ⁠https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

Here's what you can expect in this episode... Mindful Moment + Check-In: In this episode, we start with a grounding exercise featuring the 4-7-8 breathing technique. This practice is designed to activate your parasympathetic nervous system, promoting relaxation and aiding in better sleep. Ray guides us through one round of this breathing technique and a brief awareness practice to help us center ourselves. He then discusses the importance of prioritizing time to connect with our loved ones and the contribution it makes to our health and well-being. For a guided mindfulness experience on the go, check out our Mindful Moment Guides available at shop.balanceperiod.com. Educators get a 10% discount this month using the code TEACH10. Mindful Reflection: Today's reflection question is: "In what situations do I find it hard to empathize with others, and what steps can I take to better understand their perspectives?" Ray recommends starting by identifying relationships where empathy might be challenging, and then considering strategies like active listening and matching breathing patterns to improve understanding. Remember to document your insights to enhance your ability to connect with others. Affirmation: This week's affirmation is: "I embrace empathy and seek to understand the feelings and perspectives of those around me." Repeat this affirmation to reinforce a mindset focused on empathy and understanding, which will support better communication and stronger connections. Featured Article: Volume 189's featured article, "16 Simple Ways to Relieve Stress," provides practical tips for managing and reducing stress. Key takeaways include integrating regular exercise, practicing mindfulness, and ensuring adequate, quality sleep. These strategies align with Balance Period's Sustainable Self-Care System, emphasizing the importance of integrating healthy habits into your daily life. For those in the Indianapolis area, join us for the next Sustainable Self-Care System workshop on August 22nd. Visit blog.balanceperiod.com/workshop for more details and ticket information. Questions, comments, or feedback? Send them to ⁠⁠⁠⁠podcast@balanceperiod.com⁠⁠ Thank you for tuning in to this episode of the Generational Wellness Digest audio experience. Remember to invest in your wellness because you are worth the investment. Continue to learn, grow, and develop your sustainable self-care system. You don't have to be perfect to make progress—be patient and kind to yourself on this journey of creating generational wellness. Be well and make it a great week! Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://blog.balanceperiod.com/ Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

Here's what you can expect in this episode... Mindful Moment + Check-In: In this episode, Recovery Ray guides us through two rounds of box breathing followed by a brief awareness practice. Our check-in for this week is all about something that can enhance our mental and physical health, gratitude. Ray shares three ways we can begin integrating a gratitude practice into our daily lives. For more guidance on mindfulness practices, visit shop.balanceperiod.com and get your Mindful Moment Guide [use the code PODCAST at checkout for free shipping]. Mindful Reflection: This week's reflection question is: "What are the triggers that make me feel defensive or upset? How can I respond to them more constructively?" Ray discusses how understanding your triggers can help you react more mindfully. Consider categorizing your triggers, such as specific people or environments, and practice mindfulness to respond with curiosity and compassion rather than reactivity. Reflect on how you can use this awareness to stay aligned with your values and goals. Affirmation: This week's affirmation is: "I trust my ability to navigate difficult emotions with grace and resilience." Ray reminds us to embrace the inevitability of difficult emotions as part of our journey and trust in our capacity to handle them with grace. Practicing grace and resilience can transform our interactions and relationships, improving our overall well-being. Repeat this affirmation to cultivate a more balanced approach to emotional challenges. Featured Article: This week's article, "How One Father Advocates for Maternal Health for All," explores the inspiring journey of a father who lost his wife during childbirth and his subsequent efforts to advocate for better maternal health care for women of color. Key takeaways include acknowledging the severe maternal health disparities, the importance of advocacy within healthcare settings, and the call to action to become proactive advocates rather than waiting for a personal crisis. This powerful story emphasizes the need for systemic change and the impact of individual advocacy in improving maternal health outcomes. Questions, comments, or feedback? Send them to ⁠⁠⁠podcast@balanceperiod.com⁠ Thank you for tuning in to this episode of the Generational Wellness Digest audio experience. Remember to invest in your wellness because you are worth the investment. Continue to learn, grow, and develop your sustainable self-care system. You don't have to be perfect to make progress—be patient and kind to yourself on this journey of creating generational wellness. Be well and make it a great week! Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://blog.balanceperiod.com/ Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

Here's what you can expect in this episode... Mindful Moment + Check-In: This week's mindful moment includes a 3-1-7 breathing technique and some Balance Breathing. This practice activates the parasympathetic nervous system, promoting calmness and relaxation. We follow this by tuning in to any tightness or tension we feel in our neck and shoulders. Recovery Ray offers some stretches to help us relieve tension and experience ease. Mindful Reflection: The mindful reflection question for this week is: "In what situations do I feel most challenged, and what can these challenges teach me about myself?" Ray recommends we reflect on whether our challenging situations are occurring in our personal and professional lives before leaning into curiosity and seeing what we can learn from the experience. Viewing our challenges in this way helps us understand that with challenges come opportunities for growth and resilience. Affirmation: This week's affirmation is: “I am open to learning from challenging situations, knowing they provide opportunities for growth.” This affirmation is in alignment with the mindful reflection question and encourages embracing challenges with curiosity and openness, cultivating resilience, and personal development. Featured Article: The featured article for this week is titled "Cord Blood Banking and the Benefits for Ethnic Minorities" In observance of Cord Blood Awareness Month, the article explores what cord blood banking is and the positive impact it can have on minority communities. Key takeaways include the life-saving potential of cord blood, the specific benefits for patients of color, and the accessibility of making cord blood donations. Recovery Ray encourages listeners to continue to educate themselves on this topic and contribute to public banking if possible. Questions, comments, or feedback? Send them to ⁠⁠podcast@balanceperiod.com Thank you for tuning in to this episode of the Generational Wellness Digest audio experience. Remember to invest in your wellness because you are worth the investment. Continue to learn, grow, and develop your sustainable self-care system. You don't have to be perfect to make progress—be patient and kind to yourself on this journey of creating generational wellness. Be well and make it a great week! Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://blog.balanceperiod.com/ Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

Here's what you can expect in this episode... Mindful Moment: This week's mindful moment features a 5-second box breathing practice to help reduce stress and anxiety. Box breathing is an effective technique for calming the central nervous system and improving focus. Recovery Ray guides us through three rounds of this practice, encouraging us to integrate it into our daily routine for optimal benefits. Mindful Reflection: The mindful reflection question for this week is: "How do my actions align with my long-term goals, and what adjustments might I need to make to better align them?" This question encourages self-awareness and proactive adjustments to ensure your daily actions support your long-term aspirations. Recovery Ray suggests tracking your time and activities to measure alignment with your goals and make necessary changes for better alignment. Affirmation: This week's affirmation is: "I trust my intuition to guide me in making thoughtful and empathetic decisions." This affirmation emphasizes the importance of mindfulness in making decisions that are considerate and empathetic. Recovery Ray highlights the role of being present and still, allowing one's basic goodness to surface and guide actions thoughtfully and empathetically. Featured Article: The featured article for this week is titled "Lack of Access Appears Tied to Disparities in Vision Health." In observance of Healthy Vision Month, the article explores the disparities in vision health among different racial and socioeconomic groups. Key takeaways include the importance of access to care, the impact of preventable conditions due to lack of regular eye exams, and potential solutions such as increased education and teleophthalmology. Recovery Ray encourages listeners to think about solutions and be proactive in advocating for regular vision health check-ups to improve health outcomes. Questions, comments, or feedback? Send them to ⁠⁠podcast@balanceperiod.com Thank you for tuning in to this episode of the Generational Wellness Digest audio experience. Remember to invest in your wellness because you are worth the investment. Continue to learn, grow, and develop your sustainable self-care system. You don't have to be perfect to make progress—be patient and kind to yourself on this journey of creating generational wellness. Be well and make it a great week! Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://blog.balanceperiod.com/ Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

Here's what you can expect in this episode: Mindful Moment: Recovery Ray introduces the balance breathing practice, guiding listeners through a six-second inhale and exhale sequence. This practice aims to activate a balanced state by maintaining equal breathing times, and fostering calmness and focused attention. Listeners are encouraged to bring their awareness back to their breathing with compassion whenever distractions occur. Ray also offers some insights on hydration and its role in our well-being. He prompts listeners to assess their water intake and understand the symptoms of dehydration, such as irritability, confusion, and anxiety. Mindful Reflection: Today's question is: "What is one area where I feel I could improve, and what specific steps can I take to address this?" Listeners are encouraged to create a clear vision of the desired outcome from improving an area of their life and then reverse-engineering the necessary habits to achieve it. Whether focusing on mental health through improved sleep habits or other areas, the goal is to envision a better quality of life and take actionable steps toward personal growth and wellness. Affirmation: "I embrace my emotions fully, knowing they are a natural part of my human experience." This affirmation encourages listeners to accept and embrace their emotions, recognizing them as integral to the human experience. By acknowledging all feelings as natural, individuals can cultivate a healthier emotional state and contribute to their overall mental wellness. Featured Article: The episode explores the serious issue of skin cancer disparities among Black folks, addressing why this group is disproportionately affected by late diagnoses and lower survival rates. It explores the lack of training in recognizing skin cancer in darker skin tones and the need for increased awareness and education both in the medical community and the public. This segment aims to spark further discussion and action towards reducing these disparities and improving health outcomes for Black patients. Questions, comments, or feedback? Send them to ⁠podcast@balanceperiod.com Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://blog.balanceperiod.com/ Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

Welcome to the first episode of the Generational Wellness Digest Audio Experience presented by the Balance Period Podcast. This new format delivers the content of the Generational Wellness Digest in audio form, making it accessible for those who prefer listening over reading. Each episode will follow the same structure of the digest, equipping listeners with tools and resources to optimize their health and create generational wellness. Here's what you can expect in this episode: Mindful Moment: Today, we start with a box breathing practice designed to activate the parasympathetic nervous system, enhance oxygen flow to the brain, and improve emotional regulation. This practice aids in reducing anxiety and stress, sharpening focus, and stabilizing mood. Mindful Reflection: Today's question is: "What are three personal strengths I possess, and how can I use them more effectively in my daily life?" Reflecting on this can increase self-awareness and alignment with personal values and goals. Affirmation: The affirmation for this week is a powerful reminder of self-acceptance: "I accept myself unconditionally, celebrating both my strengths and areas for improvement." This affirmation helps nurture self-love and embrace personal growth. Featured Article: This week's article explores the disparities in skin cancer among people of color. It addresses common misconceptions about skin cancer risks and the importance of sunscreen, regular dermatological check-ups, and proactive skin care. We explore why early diagnosis is less common among people of color and how this contributes to higher mortality rates from skin cancer. This audio experience is a step towards making health education more inclusive and accessible, aligning with our mission to close the racial health gap and create generational wellness. Questions, comments, or feedback? Send them to podcast@balanceperiod.com Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://blog.balanceperiod.com Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

"We create a community where anyone, no matter your ability, feels safe and inspired to heal and strengthen your body and mind." – The Hot Room Yoga In this episode, we welcome Erin Polley to the show. Erin is a community organizer, yoga teacher, and healer dedicated to fostering healing and empowerment within communities to change the world. She is also host of the "Self Care Level 1000" podcast, CEO of Rising Collective, and Global Retreats Leader at The Hot Room. Erin shares her journey into the yoga and wellness space, beginning by using the practice to cope with the emotional exhaustion of creating positive change in underserved communities. Throughout the conversation, Erin emphasizes the importance of small daily acts of self-care to sustain impactful work pursuing peace and justice. Erin highlights her current self-care priorities like improving sleep and making time to appreciate simple joys in life. She also provides insights into what we can expect to experience when we attend our first class at The Hot Room. Note: The Hot Room Yoga is a member of the ⁠Paradigm Platform⁠ and members get two weeks of unlimited classes for $49! Key Takeaways: The importance of self-care to sustain difficult community work and healing Small daily wellness practices can transform your health and well-being The culture of care and diversity that the Hot Room Yoga embodies for all students Exclusive discounts and offerings for Paradigm members at the Hot Room Connect with Erin & The Hot Room Yoga: Instagram: ⁠@ms.polley | ⁠@selfcarelevel1000 | @thehotroomyoga Website(s): www.thehotroom.com | www.risingcollective.org Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://balance-period.ck.page/profile Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

In this episode, Recovery Ray provides an update on several areas of his wellness, including a progress report on the 300 Days of Discipline challenge, his WHOOP data over the past month, the results of a recent bloodwork test through Function Health, and the grief process from losing one of his sisters. Ray started the 300 Days of Discipline challenge this year as a sustainable way to build consistent healthy habits. He is now over 100 days into the challenge and is realizing the impact of proactive rest on his mental health, physical health, and performance. By regularly taking a nap, or doing a non-sleep deep rest protocol [NSDR], Ray is creating the conditions to break old paradigms around productivity and improve his overall quality of life. Ray credits this proactive rest with what he noticed in his WHOOP data from April. His sleep performance, heart rate variability, and resting heart rate all improved. The WHOOP data also confirmed that on days when Ray incorporates non-sleep deep rest, his overnight recovery improves by 4%. He emphasizes the value of investing in a wearable device to measure our sleep so we can make data-driven decisions about what healthy habits to adopt. He then discusses the results from his most recent Function Health blood test. This new platform measures more biomarkers and is more affordable than the platform he used in the past. Ray shares the changes in his liver enzyme levels and the shifts to his inner age. He reminds us of the importance of pursuing blood work outside of primary care visits to be more proactive and preventative with our health care. Finally, Ray talks about the recent loss of his sister and the grief process he's been experiencing. Even though he has felt overwhelming amounts of guilt, he's been able to understand the incredible opportunity he has to build relationships with his living siblings. To continue healing, he is giving himself the grace and space to feel his emotions fully in the moment when they arise. Key Takeaways: Ray has completed over 100 days of the 300 days of his discipline challenge Ray's April WHOOP data shows improved sleep performance, HRV, and resting heart rate compared to March Practicing proactive rest has had a positive impact on Ray's mental health, physical health, and performance Bloodwork, from Function Health, indicates Ray's inner age has decreased and liver enzymes are back in their optimal ranges Ray is grieving his sister's passing and intentionally allowing himself to fully feel and process the emotions Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://balance-period.ck.page/profile Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

"Our mission is to help busy individuals build a healthier body while feeling strong and energized." – Marla, Founder of Glutes317 In the hustle of our everyday lives, fitness often takes a back seat. When it does make an appearance, it's typically within the four walls of a gym, surrounded by machines and the echo of clanking weights. But what if we could break free from the traditional confines and take our fitness journey outdoors? That's exactly what Marla Rubalcava, the founder of Glutes317, has done. In this episode, we hear Marla's story and are introduced to a fresh approach to wellness redefining what it means to be fit. Glutes317 was born from the need to adapt during the COVID-19 pandemic when traditional gyms were no longer an option. Set in the heart of Indianapolis, Glutes317 offers a one-of-a-kind workout experience in individual shipping containers turned personal training pods. Each pod is a mini-gym, fully equipped and ready for a strength training session. A portion of the conversation revolves around breaking generational cycles of poor health habits. Marla shares her personal journey of setting boundaries and gaining knowledge to combat generational health issues. It's an empowering discussion that will inspire us to take control of our health and become an advocate for our well-being. Note: Glutes317 is a business on the Paradigm Platform and members receive a 2-for-1 discount on a drop-in session each month! Key Takeaways: Outdoor fitness can revolutionize your workout routine, providing benefits that go beyond physical health. Strength training, especially targeting the glutes and posterior chain, can lead to substantial improvements in athletic performance and daily life. Breathing exercises and grounding in nature are essential practices for mental well-being and stress management. Paradigm members get a 2-for-1 discount on drop-in classes each month. Breaking generational habits is key to personal growth and setting a healthier precedent for future generations. Connect with Marla & Glutes317: Instagram: @rubalcava | @glutes317 Website: www.doitinabox.com Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://balance-period.ck.page/profile Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

"Our goal is to help underserved and overlooked talent find their place in the workforce — within ANY industry." – Cashmiera Brown, CEO at Her Solutions LLC In this episode, we welcome Cashmiera Brown, founder and CEO of Her Solutions LLC–an HR consultation services company. They specialize in interview skills enhancement, professional development strategies, resume revamping, and one-on-one or group HR consultations. Cashmiera shares the story of how landing quality jobs at 79 different companies uncovered her amazing ability to navigate professional spaces successfully. After conducting a needs assessment during the pandemic, she discovered a passion for human resources and now she uses what she's learned to help others improve their occupational health. Cashmiera offers some unconventional ways she practices self-care during this season of her entrepreneurial journey and opens up about areas where she can do a better job of investing in her wellness. Note: Her Solutions is a member of the Paradigm Platform and members get 50% off all resume services! Key Takeaways: Needs assessment sparks a passion for a career in human resources Her Solutions equips clients with strategies to help improve occupational health Cashmiera does unconventional ways to practice self-care in this season of life Generational wellness can help increase peace throughout Black communities Paradigm members get 50% off all resume services Connect with Cashmiera & Her Solutions: Instagram: ⁠@cashonlyyy | @hersolutionsindy TikTok: @hersolutionsllc Website:⁠ www.hersolutionsindy.com LinkedIn: Cashmiera Brown, MS-HRM, SHRM-CP Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://balance-period.ck.page/profile Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

"Your health is your true wealth! We started our business to help others on their wellness journey. " – Crystal Usher, COO at Juice RemedyIn this episode, we welcome Brad and Crystal Usher, founders of Juice Remedy–a health and wellness company that offers delicious, nutrient-filled juice, sea moss, and other products to help people improve their lifestyle and overall health. Brad and Crystal share the story of the origins and growth of their small business - from testing recipes on friends to upgrading operations during the pandemic and opening their first brick-and-mortar location. They provide insights into their journey of building Juice Remedy and the intention they put behind ensuring their customers have a positive experience when interacting with their brand. Brad and Crystal offer up some of the strategies they use to make sure they keep their cups full so they can show up as their best selves at work and home. They also share what it looks like to balance their responsibilities as business owners, life partners, and parents. Note: Juice Remedy is a part of the Paradigm Platform and members get 15% off all purchases from their store!  Key Takeaways: Brad's journey to holistic health after an injury sparked the idea for a juice business Juice Remedy transitioned from a home kitchen operation to brick and mortar location Brad & Crystal prioritize their self-care to lead by example at work and home Paradigm members get 15% off any order from Juice Remedy Connect with Brad, Crystal & Juice Remedy: Instagram: @juice_remedy Website: ⁠⁠⁠www.juiceremedy.org Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://balance-period.ck.page/profile Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Access more resources:https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

"If you want to go fast, go alone. If you want to go far, go together." – African Proverb In this episode of the Balance Period Podcast, Recovery Ray shares an exciting new collaboration with Paradigm by Ajani. This collaboration will showcase the stories of the business owners on the platform and their wellness-focused products and services. Ray is joined by Paradigm founder ⁠⁠Bryson Davis-Johnson⁠⁠ and Omni Fitness owner ⁠⁠Ryan Coleman⁠⁠ for a wide-ranging discussion on health, wellness, and community building. The key focus of the episode is highlighting Paradigm by Ajani, a subscription-based platform created to help entrepreneurs and working professionals create greater balance in their lives. Bryson explains that he launched Paradigm to help people like himself integrate healthy habits into their busy lifestyles. Through Paradigm, Bryson has built an accountability-focused community where members support each other in prioritizing self-care and overall well-being. The episode also shines a spotlight on Ryan Coleman's wellness company Omni Fitness. Ryan discusses why he decided to bring Omni Fitness onto the Paradigm platform and elaborates on the comprehensive wellness services they provide. He outlines what new members can expect to experience the first time they visit his facility, including consultations, assessments, and education on proper exercise techniques. Key Takeaways: Balance Period is collaborating with Paradigm by Ajani to amplify the stories of the business owners on the platform and the products/services they offer. Paradigm is a subscription-based platform created to help entrepreneurs and working professionals find more balance by connecting them to wellness-focused businesses and a community of like-minded individuals. Omni Fitness, owned by Ryan Coleman, is one of the businesses on the platform that offers holistic wellness services to promote a healthy mind, body, and spirit. To learn more about Paradigm and become a member, visit: ⁠⁠https://www.paradigmbyajani.com/⁠⁠ Connect with Bryson, Paradigm & Ajani: Instagram: @b.davisjohnson | @paradigm317 | @ajanisportswear Websites: ⁠⁠www.paradigmbyajani.com⁠⁠ | ⁠⁠www.ajanisportswear.com⁠⁠ Connect with Ryan & Omni Fitness: Instagram: @rycole_fit | @omnifitness.llc Website: ⁠⁠www.omnifitnessllc.com⁠⁠ Balance Period Resources: See our Products/Services:⁠⁠ ⁠⁠⁠⁠https://shop.balanceperiod.com/⁠⁠ Check out the Generational Wellness Digest: ⁠⁠https://balance-period.ck.page/profile⁠⁠ Get a Free WHOOP Wellness Tracker - ⁠⁠https://join.whoop.com/balanceperiod⁠⁠ Sustainable Self-Care System Discounts: ⁠⁠shorturl.at/lpsMV⁠⁠ Download our Free Energy Management Guide:⁠⁠ ⁠⁠⁠⁠https://balance-period.ck.page/742a74403a⁠⁠ Access more resources: ⁠⁠https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

In this episode, Recovery Ray does a check-in on his health and wellness journey over the past month and shares an update on the #300daysofdiscipline challenge. Ray starts by leading a mindful breathing and gratitude meditation. He reflects on how mindfulness helps him release feelings of anxiety and be more present. He then gives an update on his health since his last check-in. After getting a clean biopsy in January, Ray got COVID in early February which set back his progress. He still kept up with most of his goals during that time but realized the importance of rest, not just when sick but proactively resting every day. Looking at his WHOOP data from February, Ray saw his sleep performance drop by 3% which wasn't encouraging. His strain and activities were consistent but his recovery dropped from 68% to 61%. Though these results were not in alignment with his goal of averaging a 90% sleep performance for 2024, he shares his plans to use this as a learning experience to get back on track. Ray then relists the 7 behaviors he's tracking for the 75-day challenge: stretching, reading, exercise, journaling, drinking water, cold showers, and meditation. He gives examples of how he creatively integrates some of these into his routine when life is lifeing. Going into the next 75-day phase, Ray decides to keep the majority of the original activities and just add more time to them. He also plans to add in naps/NSDR (non-sleep deep rest) to the list, integrating proactive rest into his routine. He shares the importance of developing a system to keep yourself accountable for practicing healthy behaviors each day. Ray ends by tying his health journey to Balance Period's mission of closing the racial health gap, noting that individual accountability and action is key. He encourages us to reflect on and tweak our sustainable self-care systems to be in alignment with our optimal health. Key Takeaways: - Ray got COVID in February which reminded him of the importance of proactive rest - His sleep performance on WHOOP dropped by 3% - Ray gets creative integrating his 7 tracked health behaviors into his daily life - For the next 75 days of the challenge, Ray will be adding NSDR to the list of behaviors - Improving individual health contributes to closing the racial health gap Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://balance-period.ck.page/profile Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

In the first episode of 2024, host Recovery Ray returns after a brief hiatus, emphasizing the importance of personal well-being and self-care. Recovery Ray expresses his eagerness for this next season of the show, which will feature guests from the wellness community and explore the concept of health equity, particularly focusing on how to attain optimal health for everyone, especially in Black and Brown communities. Before diving into the main topics, Ray guides us through a mindful moment. He reflects on the challenges of addressing health disparities and acknowledges the feelings of overwhelm that can arise when confronted with these issues. However, he emphasizes that mindfulness and gratitude practices have been instrumental in helping him maintain motivation and stay aligned with his mission of closing the racial health gap. Moving on to his personal wellness journey, Ray shares updates on his health. He discusses a recent biopsy with inconclusive results, highlighting the importance of being proactive and advocating for oneself within the healthcare system. He also touches on the need for better data sharing among healthcare providers to ensure a comprehensive understanding of a patient's health history. Ray re-introduces the "300 Days of Discipline Challenge," a self-imposed challenge designed to cultivate positive daily behaviors for 300 days out of the year. He outlines the seven behaviors for the first 75-day stretch, including meditation, stretching, exercise, reading, journaling, water intake, and cold showers. He shares insights into his progress and the challenges he faces, particularly in managing his evening routine. As the episode progresses, Ray his latest WHOOP data. He discusses positive changes in his sleep performance, increased physical activity, optimal strain levels, and improvements in heart rate variability (HRV) and resting heart rate. He highlights the significance of collecting and analyzing health data to make informed decisions about our well-being. As we strive to close the health equity gap and make generational wellness a reality, remember that you don't have to be perfect to make progress. Give yourself grace. Stay tuned for more inspiring episodes, remarkable guests, and valuable insights right here on the Balance Period Podcast. Until next time, be well and appreciate life! Key Takeaways: Mindfulness and gratitude practices can help build resilience as we work in alignment with our purpose. Advocating for oneself and ensuring healthcare providers have access to relevant health data is essential when navigating our healthcare system. Knowing yourself and creating the conditions to consistently invest in your wellness, such as the #300daysofdiscipline challenge, can lead to sustained health improvements. Regularly analyzing health data, such as sleep performance, physical activity, and HRV, is crucial for optimizing well-being. Progress, not perfection, is the key to creating generational wellness and closing the racial health gap. Balance Period Resources: See our Products/Services:⁠ ⁠⁠https://shop.balanceperiod.com/⁠ Check out the Generational Wellness Digest: ⁠https://balance-period.ck.page/profile⁠ Get a Free WHOOP Wellness Tracker - ⁠https://join.whoop.com/balanceperiod⁠ Sustainable Self-Care System Discounts: ⁠shorturl.at/lpsMV⁠ Download our Free Energy Management Guide:⁠ ⁠⁠https://balance-period.ck.page/742a74403a⁠ Access more resources: ⁠https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

Life often throws unexpected challenges our way, particularly when it comes to our health. These moments can be terrifying and overwhelming, yet they also present an opportunity for growth, self-discovery, and the cultivation of a supportive community. In this heartfelt episode of the Balance Period podcast, titled "Experiencing Gratitude, Wellness Journey Update, Mindful Reflection 2023, Setting Intentions For 2024," our host Recovery Ray opens up about his own health journey, sharing his intimate experiences with vulnerability and the quest for generational wellness. The episode begins with a candid recount of the host's recent health scare. It started as a routine check-up that escalated into a series of medical evaluations. Through this challenging period, Recovery Ray discovered an incredible strength in the ability to be vulnerable and the importance of community support. He speaks to the power of sharing our stories, not just for personal catharsis but to foster a legacy of health and well-being for future generations. 2023 was a year filled with both highs and lows for our host, but it was also a year of invaluable lessons. Recovery Ray speaks to the importance of maintaining a proactive stance on health and embracing the tools that have helped him on his journey toward optimal health. He delves into the transformative power of therapy, the discipline of journaling, and the grounding effect of mindfulness practices. With an eye towards 2024, Recovery Ray introduces the '300 Days of Discipline' challenge. This personal challenge is not about striving for perfection but about the commitment to consistent self-care. It's a testament to the belief that the journey to wellness is marked by consistent, intentional steps rather than giant leaps. #300DaysOfDiscipline The episode isn't just about Recovery Ray's journey; it's a call to action for all of us to invest in our wellness. He stresses that generational wellness isn't achieved overnight—it requires courage, patience, and the willingness to take the first step and persist in the face of setbacks. It's about creating a ripple effect that impacts our families and communities for the better. Whether you are facing health challenges or looking for motivation to prioritize your well-being, this episode of the Balance Period podcast offers a compelling narrative of resilience and hope. Tune in to be part of a community that celebrates the strength of vulnerability and the catalyzing power of personal health stories. Key Takeaways: Vulnerability is a Strength: Opening up about personal struggles can be daunting, but it's also a powerful way to connect with others and gain support. Community is Crucial: Having a support system can make all the difference when facing health challenges. Discipline and Consistency Matter: Small daily practices can lead to significant improvements in mental and physical well-being. Generational Wellness is a Commitment: Investing in your health is not just for your benefit but for the well-being of future generations. Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://balance-period.ck.page/profile Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

Welcome to Episode #206 of the Balance Period Podcast. This episode is a deep dive into our latest mindful merch collection: "Do Less, Be More." We kick things off with a Mindful Moment meditation, setting the tone for what's to come. Then, I discuss the intricate design details of this collection, from the t-shirts to sweat suits. Spoiler alert, a portion of the design is based on the Balance Period original logo! But what's behind the name, "Do Less, Be More"? I unveil the intentions, the essence, and the philosophy woven into this collection's very fabric. "Honor Your Capacity and Create Your Balance, Period" isn't just a tagline; it's a mantra for a lifestyle, a commitment to self-care and generational wellness. In a personal and candid moment, I share how this concept transformed my own health and well-being. Because sometimes, the most powerful changes come from the simplest shifts in perspective. This collection isn't just about the clothes—it's about embracing a mindset that leads to an increased quality of life. Now, here's the exciting part: when you purchase from our "Do Less, Be More" collection, you're not just acquiring apparel; you're joining a movement. I invite you to share your unique stories, how these pieces resonate with your journey toward balance. Head to our website at shop.balanceperiod.com or share on Twitter using #balanceperiod #dolessbemore or on Instagram by tagging @balanceperiod. Let's amplify these stories. Let's ignite a community of wellness advocates, each weaving their tale of mindful living through the fabric of "Do Less, Be More." Join us in creating a world where generational wellness is accessible to everyone. Don't forget to subscribe and stay tuned for more inspiring and empowering episodes to come. Also, if you haven't already, please leave us a review on whatever platform you are listening to this podcast on! Remember, you don't have to be perfect to be great. Be patient with yourself and be kind to yourself as you create generational wellness. Thanks for being a part of our community! Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://balance-period.ck.page/profile Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

Welcome to Episode 205 of the Balance Period Podcast, your dedicated partner on the journey to creating generational wellness. Join Recovery Ray as he reflects on his health data from October, shares the significance of setting intentions for living well, and highlights the value of stewardship. Here's what you can expect to hear during this episode: Balance Breathing Practice – Immerse yourself in a transformative balance breathing practice [6 seconds in - 6 seconds out] led by Recovery Ray. Discover the power of breathwork to center yourself, relieve stress, and determine what self-care activities to prioritize. Annual Exam Results Update – Ray shares his journey through the intricacies of our healthcare system, unpacking the story behind some of his biomarkers that are out of range and the steps that are being taken to normalize them. He reminds us of the importance of taking proactive steps to enhance our quality of life is our responsibility, not our healthcare system. Reflecting on October WHOOP Data – Ray dives deep into the data from his October WHOOP Monthly Performance Assessment. He shares the activities that boosted his sleep performance and the significance of making consistent micro-improvements for an elevated quality of life. He also discusses the following metrics: restorative sleep, resting heart rate, heart rate variability, and training behavior. FitIndex Data Insights - Ray provides an overview of his FitIndex Smart Scale data, shedding light on shifts observed in body composition, more specifically, an increase in muscle mass. He reminds us that we can only manage what we measure so investing in a device like the scale can help us collect the data we need to take better care of ourselves. Stewardship - Ray reflects on the principle of stewardship. Learn what stewardship means to him and how embodying this principle can positively influence overall health and well-being. Uncover the timeless wisdom passed down from his parents and its relevance in today's wellness journey. Don't forget to subscribe and stay tuned for more inspiring and empowering episodes to come. Also, if you haven't already, please leave us a review on whatever platform you are listening to this podcast on! Remember, you don't have to be perfect to be great. Be patient with yourself and be kind to yourself as you create generational wellness. Thanks for being a part of our community! Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://balance-period.ck.page/profile Get a Free WHOOP Wellness Tracker: https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

Welcome to Episode 204 of the Balance Period Podcast, your trusted companion on the path to creating generational wellness. Join Recovery Ray as he reflects on his health data from September and shares some of the intentions he's setting to create greater balance from the inside out. Here's the breakdown of what you can expect from this episode: Mindfulness Framework - Ray unveils the blueprint for a mindfulness framework. By harnessing the power of mindfulness, we gain clarity, reduce stress, and achieve balance across the various domains of wellness. Explore the elements of this framework to enhance your life. Annual Exam Results - Ray shares the results of his annual exam and the strategies he's adopting to optimize his liver health. Discover the profound impact of prayer on well-being and how integrating this practice into your routine can transform your health. WHOOP Data Reflection - Ray delves into his WHOOP data from September, uncovering valuable insights. Learn about his journey to improve sleep performance and bridge the gap between the sleep he gets and what his body truly needs. He'll also be discussing the following metrics: restorative sleep, resting heart rate, heart rate variability, and training behavior. Mental Diet Audit - Ray emphasizes the significance of auditing your mental diet. What you watch, read, and listen to profoundly influences the quality of your life. Ray shares the power of aligning your media consumption with your wellness goals and the positive impact it can have on your holistic well-being. Mindful Moment Reminders - Ray shares his personal journey with embracing mindful moments. Discover the transformative power of pausing, breathing, and refocusing your attention on what truly matters. These mindful moments serve as steadfast reminders of the path to disciplined consistency on your generational wellness journey. Don't forget to subscribe and stay tuned for more inspiring and empowering episodes to come. Also, if you haven't already, please leave us a review on whatever platform you are listening to this podcast on! Remember, you don't have to be perfect to be great. Be patient with yourself and be kind to yourself as you create generational wellness. Thanks for being a part of our community! Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://balance-period.ck.page/profile Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

Welcome to Episode 203 of the Balance Period Podcast—a weekly source of wisdom and empowerment on your journey to creating generational wellness. This week, we're diving deep into the art of breath control, revitalizing morning yoga, the cultural influence on self-care, building unshakable confidence, and laying down the foundations of mental health literacy. Mindful Moment: Join us as we engage in a transformative box breathing practice. This breath control exercise is a powerful tool to calm your central nervous system, enhancing your awareness and presence. It's a moment to connect with your body and mind and set an intention for the day ahead. Mindful Movement: We discuss how a 10-minute morning yoga routine can be a perfect addition to your morning ritual. Whether you're a seasoned yogi or just starting your journey, this practice will invigorate your day with movement, balance, and serenity. Mindful Reflection: Ray embarks on a thoughtful exploration of how his cultural background and experiences influence his approach to self-care and overall well-being. Join the conversation as he shares the profound impact of his own cultural journey on his wellness mindset and self-care practices—a testament to the richness of diverse perspectives. Affirmation: This week's affirmation resonates with unwavering confidence: "I am confident in my ability to succeed." Sourced from Demond Hicks' book, "The Mindset Shift," Ray sheds light on the transformative power of aligning our actions with our values and goals—an essential step on the path to cultivating self-confidence. Featured Article: Ray delves into this week's featured article, "Mental Health Basics: Types of Mental Illness, Diagnosis, Treatment, and More." Gain invaluable insights into the fundamentals of mental health, from the various types of mental illnesses to the crucial aspects of diagnosis and treatment. Understanding your mental health status is the first step towards accessing the care and support you need. Don't forget to subscribe and stay tuned for more inspiring and empowering episodes to come. Remember, you don't have to be perfect to be great. Be patient with yourself and be kind to yourself as you create generational wellness. Thanks for being a part of our community! Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://balance-period.ck.page/profile Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

Welcome to Episode 202 of the Balance Period Podcast—a journey towards holistic well-being and greater health equity. In this episode, we've curated a rich lineup of topics to ignite your curiosity, align your actions with values, boost your mental agility, and access crucial healthcare resources. Recovery Ray does a debrief of Volume 139 of the Generational Wellness Digest. This volume shines a spotlight on an article that unveils the keys to accessing free and low-cost healthcare services—an invaluable resource for Black and Brown communities across the United States. Mindful Moment: Join us for an intentional pause, where we engage in a calming breathing practice. This moment of awareness is designed to soothe your central nervous system, allowing you to check in with your body and mind. It's also an opportunity to express gratitude for the blessings in your life—an essential practice in our journey towards balance. Mindful Movement: Discover the transformative power of movement with Recovery Ray as he introduces a quick and effective 3-minute yoga routine. This is the perfect starting point for anyone looking to incorporate more movement into their daily life. Flexibility and vitality await! Mindful Reflection: Ray delves into mindful reflection by answering this week's prompt: "How aligned are my actions and daily routines with my core values and life purpose, and what steps can I take to create a more fulfilling and purpose-driven life?" Ray shares a framework to bridge the gap between mindset, habits, values, and goals—a formula for greater alignment and fulfillment. Affirmation: This week's affirmation is a powerful declaration: "I have faith in my ability to overcome obstacles," sourced from Demond Hicks' book, "The Mindset Shift." Ray offers profound insights into the transformative power of faith in neutralizing fear and turning obstacles into opportunities for growth. Featured Article: Ray dives into this week's featured article, "Finding Free Healthcare, Local Resources, and Help." Discover the critical importance of understanding where to access healthcare services, regardless of your insurance or socioeconomic status. It's a resource-rich conversation that empowers you to take charge of your health. Join us on this episode, where curiosity reigns, movements empower, alignment guides, mental agility elevates, and healthcare resources become accessible to all. Tune in now to embark on a journey towards holistic well-being and community care. Don't forget to subscribe and stay tuned for more inspiring and empowering episodes to come. Remember, you don't have to be perfect to be great. Be patient with yourself and be kind to yourself as you create generational wellness. Thanks for being a part of our community! Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://balance-period.ck.page/profile Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

Welcome to Episode 201 of the Balance Period Podcast—your source for valuable insights and practical wisdom to enhance your well-being. This week, we've got an empowering lineup that's all about self-care, mindfulness, and nurturing the mental health of our Black youth. Recovery Ray does a debrief of Volume 138 of the Generational Wellness Digest. This volume spotlights an important article that delves into how adults can better support the mental health of Black youth. Mindful Moment: Take a mindful pause with us as we collectively observe three deep, calming breaths. During this simple yet potent awareness practice, we check in with our bodies and express gratitude for something meaningful in our lives. This brief moment of rest in the hustle and bustle of life can transform how we feel and function. Mindful Movement: Discover the world of yoga with Recovery Ray as he introduces a beginner-friendly yoga stretch routine. Whether you're a seasoned yogi or just starting, this routine is a fantastic way to incorporate stretching into your daily routine. Investing in your wellness can be as simple as prioritizing time to move your body! Affirmation: This week's affirmation is a powerful declaration: "I am proud of who I am and what I have accomplished." Sourced from Demond Hicks' book, "The Mindset Shift," this affirmation reminds us of the immense value in acknowledging and celebrating our personal progress. Embrace what makes you, YOU, and the growth you have experienced along your journey. Featured Article: Ray delves into this week's featured article, "How Adults Can Help Improve the Mental Health of Black Youth." It's a critical conversation about creating safe spaces to discuss mental health with our Black youth—a topic that demands our collective attention and support. Learn how to be an ally and advocate for the mental well-being of our future generations. Join us for an episode filled with mindful moments, movement, self-appreciation, and a commitment to improving mental health outcomes for Black youth. This is where empowerment meets action, and we're here to support your journey to a healthier, more balanced life. Don't forget to subscribe and stay tuned for more inspiring and empowering episodes to come. Remember, you don't have to be perfect to be great. Be patient with yourself and be kind to yourself as you create generational wellness. Thanks for being a part of our community! Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://balance-period.ck.page/profile Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

Welcome back to the Balance Period Podcast! Just like the changing seasons, we're entering a new phase, and we've got some exciting updates to share with you. First up, let's take a mindful moment together. We're hitting pause and taking three deep, soothing breaths. It's a chance to check in with our bodies, release tension, and let go of the stresses that life can bring, especially during transitions. Speaking of transitions, Recovery Ray has some big news. He recently moved, and this change is bringing fresh energy to the Balance Period Podcast. Get ready for some exciting shifts: Wellness Wednesday is transforming into a monthly show, and the Generational Wellness Digest (GWD) debriefs will be seamlessly woven into our solo episodes. Change can be invigorating, and we can't wait to share this new chapter with you. Next, we dive into Mindful Movement, where Recovery Ray delves into the stretch routine from Vol. 137 of the GWD. This time, we're focusing on chakras and the power of intentional movement in our daily lives. Discover how expanding your awareness of your energy centers can enhance your well-being. Now, let's talk affirmations. This week's affirmation is a powerful one: "I believe in my potential to achieve great things," sourced from Demond Hicks' book, "The Mindset Shift." Ray shares insights on the profound value of believing in your ability to not just dream, but to actively pursue and realize your potential. It's a mindset shift that can truly transform your life. Last but not least, we dive into the Featured Article from the GWD. Ray breaks down this article titled "It's Time We Stop Bragging About Not Getting Enough Sleep." We explore the importance of shifting our mindset and habits surrounding sleep. It's a reminder that quality sleep is an essential component of a balanced and healthy life. Join us as we embrace these changes and continue on our wellness journey together. Don't forget to subscribe and stay tuned for more inspiring and empowering episodes to come. Remember, you don't have to be perfect to be great. Be patient with yourself and be kind to yourself as you create generational wellness. Thanks for being a part of our community! Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://balance-period.ck.page/profile Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

Step into the latest episode of the Balance Period Podcast, where we're taking a captivating rewind to dive deep into a powerful skill that can have a positive impact on our lives: mental agility. Join me, Recovery Ray, as we unravel the transformative power of sharpening our mental acumen and infusing it into every facet of our lives. In this engaging episode, we journey through the fascinating landscape of mental agility and its undeniable value. I'll be sharing my own personal experiences in this realm, as I've embraced mindfulness and harnessed the incredible potential of mental agility. But the real treasure trove lies in the three game-changing habits I'm thrilled to unveil. These are not just ideas to ponder; they're actionable steps you can start practicing right now. Get ready to supercharge your mental agility and unlock the doors to a more balanced, enriched life. Our podcast isn't just about delivering insights; it's about igniting change. By being aware of the power of mental agility, holding ourselves accountable, and cultivating an attitude of gratitude, we pave the way for our collective healing and growth. Questions? Comments? Feedback? Email us at podcast@balanceperiod.com Get set to reshape your mental landscape, enhance your overall well-being, and create generational wellness. Tune in, take notes, and let's build a brighter, more balanced future, together. Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://balance-period.ck.page/profile Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

Our guest on today's episode is LaBarron Burwell. Hailing from Oxford, North Carolina, LaBarron's passion for wellness began early, as he completed his undergraduate degree in kinesiology. His quest for excellence led him to the DC Metro area, where he honed his skills over a decade, blending wellness education seamlessly into the world of organizational development. LaBarron's credentials speak volumes—he holds a master's degree in organizational development and is a certified wellness practitioner by the prestigious National Wellness Institute. His driving mission is captivating: to empower individuals on both personal wellness journeys and professional development through systematic, practical approaches. In this episode, we unpack the following talking points: 1. Integrating Wellness into the Workplace: LaBarron sheds light on the revolutionary concept of infusing wellness practices into the workplace. Discover how leaders prioritizing well-being at work not only enhances individual health but also fuels collective well-being across an organization. 2. Understanding Mental Hygiene: LaBarron's expertise extends to the realm of mental hygiene—an essential yet often overlooked facet of well-being. We explore the significance of mental well-being and practical tips to maintain a healthy and resilient mind in the face of life's challenges. 3. The Journey to Better Sleep: Sleep—a cornerstone of well-being. LaBarron shares his experience with needing to craft an evening routine. We have a discussion about the benefits of sleep and strategies to improve our sleep quality over time. If you are interested in getting connected with LaBarron, here is where you can find him: Instagram: @lbthegreat  Website: www.labarronburwell.com  Questions? Comments? Feedback? Please send them to podcast@balanceperiod.com Let's listen, learn, and grow together! Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://balance-period.ck.page/profile Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Access our Link Hub: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

Here's what I'll be covering in this episode: Mindful Moment – Join me for a journey through three rounds of box breathing. Afterward, I discuss how this simple practice can really transform your ability to maintain a present perspective. Mindful Reflection – We're checking out a prompt that got us thinking from the Generational Wellness Digest: "What emotions have I been experiencing lately, and how am I addressing and processing them in a healthy way?" I'll share what's been swirling in my mind recently— gratitude, optimism, and the good ol' misunderstood vibes. Plus, I've got some tips on how I process these feelings, including my secret weapon: writing them down. Check-In – I give you a snippet from my recent chat with my hematologist. Remember those iron supplements I've been on? Well, we're keeping tabs on how that's been going. I'll also fill you in on how I plan to keep my iron levels optimized. System Updates – I share the weekly practice that I've added back into my rotation— auditing my screen time. I highlight the impact this practice has had on my ability to keep how I spend my time and energy aligned with my goals and share what app I will be looking to spend less time on for the foreseeable future. Resource Review – This week's spotlight: "Joy Is Our Birthright: Striving for Black Maternal Health Equity." Together, we're diving into the backstory of this disparity, chatting about what hurdles black mothers face during childbirth, and brainstorming some solid solutions to bridge the gap. Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, email podcast@balanceperiod.com Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great

Here's what I'll be covering in this episode: Mindful Moment - I guide you through three deep breaths. Together, we embark on a thought awareness visualization exercise, creating the conditions to redefine our relationship with our thoughts. Discover the profound impact of visualizing your thoughts and nurturing a deeper connection with the present moment. Mindful Reflection - I answer the prompt from Vol. 135 of the Generational Wellness Digest: "Am I nurturing my physical, emotional, and mental well-being adequately, and what adjustments can I make to prioritize self-care?" Gain insights into my personal habits that have contributed to my well-being journey, while also uncovering strategies to further enhance self-care practices. Check-In - I share the data from my July WHOOP Monthly Performance Assessment. Explore the shifts observed in sleep performance, heart rate variability, and training state month over month. Discover the significance of prioritizing rest days and how they supported the improved metrics observed in my report. I discuss key metrics such as sleep performance, restorative sleep, resting heart rate, heart rate variability, and training behavior. System Updates - I highlight my journey of integrating more rest into my routine and its positive impact on my physiology. I also share a new rest practice I tried in July and my intention to invest more energy into this practice throughout the remainder of this month. Resource Review - I summarize last week's featured article titled "Yes, Black People Can Get Skin Cancer. Here's What to Look For." Together, we dispel common misconceptions and explore warning signs of skin cancer. I uncover ways to protect your skin and ensure the well-being of those you care for. Empower yourself with knowledge and proactive steps to maintain optimal health. Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, email podcast@balanceperiod.com Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great

Here's what I'll be covering in this episode: Mindful Moment - I guide you through three deep breaths, enveloping you in a sense of calm and presence. Together, we embark on a grounding gratitude practice, cultivating a profound connection to the present moment and embracing the power of gratitude to uplift our spirits. Mindful Reflection - I answer this week's question from the Generational Wellness Digest: "How do I handle challenges and setbacks, and are there any patterns or habits that hinder my growth and resilience?" Learn about the mindset that has propelled me through setbacks, my relationship with procrastination, and the transformative steps I've taken to overcome obstacles and foster resilience. Check-In - I share my enriching experience at the 2023 National Wellness Institute's Conference. I discuss the highlights of the conference, including the breakout session I facilitated and the honor of receiving the Multicultural Competency Award. I explore the importance of self-care as I candidly discuss feeling drained after the conference and the rejuvenating effects of scheduling a massage/energy healing session to aid in my recovery. Shoutout to Divine Alignment Wellness and the Paradigm Platform. System Updates - I share how I've prioritized my well-being by paying closer attention to my daily water intake. Explore my journey of monitoring my water consumption and the strategies I employ to remain accountable to this essential aspect of self-care. Embrace the transformative power of hydration in optimizing your physical and mental well-being. Resource Review - I summarize this week's featured article titled "Why Black Women Are Less Likely to Survive a Breast Cancer Diagnosis." Together, we delve into the complex health disparity that exists in breast cancer survival rates. Gain valuable insights into the reasons behind this disparity and explore potential solutions to foster greater equity in healthcare. Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, email podcast@balanceperiod.com Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great

Pause, and observe a DEEP breath. Do you find yourself striving for perfection? In this episode, Nick and Ray bring the Stress Awareness Month Series to a powerful close with a conversation on an age-old struggle—peace versus perfection. In a society where perfection is glorified, join Nick and Ray as they challenge this notion and dive into how it impacts our lives. Uncover the truth behind the belief that greatness hinges on flawlessness, and how these patterns of thinking can hinder our true potential and magnify the stress we face. But fear not! There's a ray of hope to balance out the burdens of perfection. Discover the transformative power of prioritizing peace in our daily lives. Nick and Ray open up about the habits they cultivate to embrace peace and self-acceptance, ultimately recognizing their wholeness and inherent worth. Join us for an episode that will challenge your perspective and leave you feeling empowered to embrace peace over perfection. Unleash your inner greatness as you prioritize self-compassion and remember— you don't have to be perfect to be great. You are whole. You are enough. Also, there is a piece of Mindful Merch to remind you of the powerful message in this episode. If you haven't already, visit shop.balanceperiod.com and get your t-shirt today! Let's learn and grow together! Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out the Generational Wellness Digest: https://balance-period.ck.page/profile Get a Free WHOOP Wellness Tracker - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

Here's what I'll be covering in this episode: 1. Mindful Moment - I guide us through three deep breaths, and an awareness practice to release attachment to the thoughts we think and the emotions we feel. Experience the liberating power of letting go, cultivating a sense of inner peace and presence. 2. Mindful Reflection - We explore the latest prompt from the latest volume of the Generational Wellness Digest: "What are my core values, and how am I aligning my actions and choices with them?" I share my personal process of identifying core values and the strategies I employ to ensure alignment between my values and actions. Gain insights into creating a meaningful and purpose-driven life through conscious choices. 3. Check-In - I share the exciting results from my latest InsideTracker bloodwork test. Explore the concept of biological age and my journey of lowering my inner age since the beginning of this year. I discuss the significance of investing in collecting bloodwork data and leveraging the results to make more informed lifestyle decisions. Gain insights into key biomarkers such as neutrophils, blood glucose, HbA1c, HDL, LDL, and iron, as we unravel the secrets to optimizing our overall health and well-being. 4. Resource Review - I summarize this week's featured article titled "Family Health History: Why It's Important and What You Should Know." Together, we explore the profound importance of understanding your family health history. Discover the role it plays in shaping your present health and future well-being. Uncover practical strategies for documenting and collecting valuable information that empowers you to make informed decisions and take proactive steps toward a healthier life. Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, email me at ray@balanceperiod.com. Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great

Here's what I'll be covering in this episode: 1. Mindful Moment - I guide us through three deep breaths, accompanied by a soothing awareness practice. Experience the power of these techniques as we relieve tension throughout the mind and body, cultivating a sense of inner peace and balance. Unlock the transformative benefits of mindfulness and embrace the present moment. 2. Mindful Reflection - Sourced from the esteemed Generational Wellness Digest, we delve into the prompt that asks: "What aspects of my life bring me the most joy and fulfillment, and how can I cultivate more of those experiences?" Explore the profound impact of cultivating joy and fulfillment in our lives. Gain insights into the personal fulfillment I feel as a result of guiding others through mindful moment breathing exercises. 3. Check-In - I share the valuable data from my June WHOOP Monthly Performance Assessment. Explore how prioritizing rest after completing the 50K race influenced key metrics such as strain, sleep, and recovery. Gain insights into the impact of restorative practices on training state and overall well-being. Discover the significance of sleep performance, restorative sleep, resting heart rate, heart rate variability, and training behavior in optimizing our physical and mental health. 4. System Updates - I share the recent implementation of blood pressure testing into my morning routine. Discover the importance of monitoring this vital health metric and how it contributes to our overall well-being. Additionally, stay tuned for the latest update on my InnerAge as my InsideTracker results are being processed. Unleash the power of personalized data-driven wellness and gain insights into optimizing your health and vitality. 5. Resource Review - I summarize this week's featured article titled "11 Conditions That Disproportionately Affect Black People." Together, we explore the health gaps that exist in the Black community, common conditions that disproportionately affect individuals, and actionable steps we can take to create better health outcomes. Gain valuable insights into addressing health disparities and fostering a more equitable and inclusive healthcare system. Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, email me at ray@balanceperiod.com Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great

Note: We had some connectivity issues during this live broadcast so the audio will sound a bit choppy at times. We are working to ensure that future episodes return to their normal quality. We appreciate your patience. Here's what I'll be covering in this episode: 1. Mindful Moment - I guide us through three deep breaths, accompanied by a powerful visualization practice. Experience the profound impact of this practice on cultivating inner peace, tranquility, and a sense of grounding. Unlock the transformative power within you and nurture a harmonious connection between mind, body, and spirit. 2. Mindful Reflection - We explore the prompt from the Generational Wellness Digest that asks: "What does self-love mean to me? Do I feel like I love myself?" Gain insights into my personal perspective on self-love and how I demonstrate this love through practicing self-care that promotes well-being. 3. Check-In - I discuss how prioritizing rest since completing the ultramarathon has impacted my ability to experience peace in my mind and body. I share my approach to continuous personal growth and development and highlight the impact the meditation retreat I attended at the beginning of the year has had on my ability to be more intentional about how I respond to what I experience. 4. System Updates - I share the newest addition to my Sustainable Self-Care System: consistent blood pressure measurement. I reiterate the importance of collecting and leveraging health data to make informed decisions about our well-being. Explore the significance of tracking trends and making proactive adjustments to enhance our health and prevent potential risks. 5. Resource Review - I summarize the featured article titled "Everything You Need to Know About Heart Disease." Together, we delve into the intricacies of various types of heart disease, their risk factors, and lifestyle changes that promote prevention and heart health. Uncover practical strategies and actionable insights to foster a heart-healthy lifestyle and reduce the risk of cardiovascular ailments. Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, email me at ray@balanceperiod.com Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great

Note: We had some connectivity issues during this live broadcast so the audio will sound a bit choppy at times. We are working to ensure that our next episode returns to its normal quality. We appreciate your patience. Welcome to Wellness Wednesdays! Join us as we embark on a journey of mindfulness, introspection, data-driven insights, and a commitment to creating a healthier and more equitable world for generations to come. Here is what I'll be covering in this episode: 1. Mindful Moment - I guide us through three deep breaths and infuse a powerful mantra into our awareness practice. Experience the profound impact of this practice on enhancing our self-esteem and cultivating a positive mindset. 2. Mindful Reflection - We explore the prompt sourced from the Generational Wellness Digest: "How do I feel about growing older? Why?" Delve into a contemplative journey of self-discovery, as we examine our perspectives on aging and the reasons behind our feelings. Embrace the belief in our capacity for lifelong learning, growth, and personal development. 3. Check-In - I share the valuable data from my monthly FitIndex weigh-in. I discuss how my body composition swiftly returned to normal levels from before I embarked on my 50K training journey. I highlight the significance of consistent incremental changes to our routines, as we strive to create a sustainable and healthy lifestyle. 4. System Updates - I share that my next InsideTracker test is on the horizon. Brace yourself for deeper insights into my inner age and actionable recommendations on how to lower it over time. Early next month I will show the power of personalized data-driven wellness, and explore the cutting-edge world of biomarker analysis and its potential to optimize our health and longevity. 5. Resource Review - I summarize this week's featured article titled "Health Equality, Equity, and Justice: Know the Difference and Why They Matter." Together, we delve into the intricate nuances between equality, equity, and justice in relation to our collective health and well-being. Gain a deeper understanding of these concepts and their impact on fostering a fair and inclusive healthcare system for all. Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, drop them in the comment section below

Note: We had some connectivity issues during this live broadcast so the audio will sound a bit choppy at times. We are working to ensure that our next episode returns to its normal quality. We appreciate your patience. Welcome to Wellness Wednesdays! Join us on this enriching podcast episode as we embrace mindful practices, explore the depths of self-reflection, analyze data-driven health insights, optimize our digital well-being, and empower ourselves through self-belief. Here is what I'll be covering in this episode: 1. Mindful Moment - I guide us through five rounds of deep breathing, allowing each breath to ground us in the present moment. Together, we will embark on a thought awareness exercise enhanced by visualization techniques, expanding our self-awareness and fostering a sense of calm and clarity. 2. Mindful Reflection - We explore the prompt sourced from the esteemed Balance Period Newsletter: "What is my first thought when I wake up in the morning?" I share the impact that my life experiences have had on shaping my initial thoughts of the day. Discover insights into our subconscious patterns, emotions, and beliefs, offering a deeper understanding of our mindset and the potential for positive transformation. 3. Check-In - I share the insightful data from my WHOOP Monthly Performance Assessment of May. Explore how the final month of my 50K training program impacted key metrics such as strain, sleep, and recovery. I uncover the strategies I employed, including the power of napping, to enhance my sleep performance and overall well-being. Discover the significance of measuring sleep quality, resting heart rate, heart rate variability, training behavior, and stress as we unlock the secrets to optimizing our physical and mental health. 4. System Updates - I reveal a valuable adjustment I've made to my social media consumption in the morning. I highlight the impact this change has had on my mental health and overall well-being. I encourage you to audit your social media consumption and determine how it may be affecting your mental health. 5. Resource Review - I summarize the featured article from the esteemed Balance Period Newsletter titled "Self-Efficacy and Why Believing in Yourself Matters." Together, we explore the link between self-belief and actualizing our potential. I share the benefits of self-efficacy and offer valuable insights into cultivating and nurturing this empowering mindset in our daily lives. Discover practical techniques and strategies to boost self-confidence and unleash your true potential. Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, email me at ray@balanceperiod.com Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great

Welcome to Wellness Wednesdays! Be prepared to experience the transformative effects of mindfulness, harness the potential of self-perception, and witness the remarkable results of dedication and commitment. Here is what I'll be covering in this episode: 1. Mindful Moment - I will guide you through five rounds of deep breathing, infusing each breath with renewed energy and intention. Together, we will embark on a thought-labeling exercise, allowing us to observe our thoughts and emotions from a place of mindfulness and self-awareness. Experience the profound impact of this practice on your well-being. 2. Mindful Reflection - We explore the prompt sourced from the esteemed Balance Period Newsletter: "When I look at myself in the mirror, what do I see?" Engage in introspection and embrace the power of self-perception. Discover insights into self-image, self-acceptance, and the transformative potential of self-reflection. 3. Check-In - I share my personal journey of training for and completing a 50K Ultramarathon. Explore the three key takeaways from my experience, each holding valuable lessons for personal growth and achievement. Discover the power of cultivating a new mindset, embracing individuality by running our own race, and the unwavering commitment required to accomplish any goal we set for ourselves. Learn how investing over 100 hours of dedicated time and energy can lead to remarkable achievements. Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, email me at ray@balanceperiod.com Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great

Here's what I'll be covering in this episode: 1. Mindful Moment - I lead us through three rounds of deep breathing and an empowering affirmation practice. Experience the transformative power of these techniques as we nurture self-esteem and foster self-compassion. Develop a positive mindset and embrace a greater sense of self-worth. 2. Mindful Reflection - We explore the thought-provoking prompt sourced from the Balance Period Newsletter that asked: "What aspects of life am I loving most right now?" I share how the communities I am a part of have played a huge role in promoting my mental health. 3. Check-In - I share where my mental and physical well-being is after successfully completing my 50K training program. With over 100 hours and 580 miles of running since the end of January, I talk about the impact this journey has had on my belief in my ability to finish the race. I also discuss how I respond to any doubt that may arise as race day approaches, and discover strategies to overcome challenges and maintain a resilient mindset. 4. System Updates - I share my organizational approach using my iPhone's "folder" feature. Discover how I compile and centralize the apps I use to measure and manage my health and how this system helps me stay consistent with daily check-ins, ensuring I stay on track with my well-being goals. 5. Resource Review - I break down the featured article from the Balance Period Newsletter titled "The Connection Between Mental Health and Physical Health." Together, we explore the profound link between mental and physical well-being. We discover actionable habits and practices that promote mental and physical health, empowering us to lead a balanced and fulfilling life. Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, email me at ray@balanceperiod.com Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great

Note: We had some connectivity issues during this live broadcast so the audio will sound a bit choppy at times. We are working to ensure that our next episode returns to its normal quality. Here is what you can expect in this week's episode: 1. Mindful Moment - I will lead us through three rounds of deep breathing and an invigorating awareness exercise. Experience the grounding power of the present moment and gain a new vantage point to observe and understand our thoughts. Through this practice, we continue to cultivate mindfulness and develop a greater sense of clarity and inner peace. 2. Mindful Reflection - We delve into this thought-provoking prompt from the Balance Period Newsletter: "Do I have boundaries? If so, what are they and how do I honor them?" Engage in introspection and explore the importance of setting and maintaining boundaries. I share where I focus my boundaries and my journey to honoring them. 3. Check-In - I provide updates on my mental and physical well-being as I approach the end of my 50K training program. Discover the areas where I have been investing my time and energy to maintain optimal performance and overall wellness. I also share my most recent consumption habits [eat, drink, watch, read, listen to] and what I am doing to align my consumption with my well-being goals. 4. System Updates - I introduce a cutting-edge app that allows me to measure vital metrics such as heart rate, heart rate variability, stress levels, and even track my blood pressure. Discover the power of technology in supporting our health and well-being, as I share my experiences and insights gained from utilizing this app. 5. Resource Review - I discuss insights from the featured article in the Balance Period Newsletter titled "8 Daily Habits to Boost Mental Health." Together, we explore practical ways to integrate habits into our daily lives that nurture and enhance our mental well-being. Unlock powerful strategies and actionable steps to uplift your mental health and live a more fulfilling life. Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, email me directly at ray@balanceperiod.com Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great

Note: We had some recording issues during this live broadcast so the audio will sound a bit choppy at times. We are working to ensure that our next episode returns to its normal quality. Here's what I'll be covering in this episode: 1. Mindful Moment - I guide us through three rounds of deep breathing and a breath-counting practice. Immerse yourself in the power of the present moment and strengthen your mindfulness skills through these transformative techniques. 2. Mindful Reflection - We delve into the thought-provoking prompts from the Balance Period Newsletter: "What's the one thing I'd like others to remember about me at the end of my life?" Explore profound insights and embark on a self-reflective journey to leave a lasting impact on the world. 3. Check-In - I offer a comprehensive view of my monthly weigh-in data from my FitIndex Scale. I discuss metrics such as body weight, BMI, body fat, subcutaneous fat, visceral fat, body water, skeletal muscle, muscle mass, protein, and metabolic age. Discover the trends and changes observed in my body weight and muscle mass, and understand the significance of measuring and monitoring our health data. Learn how these insights can guide us in making informed adjustments to our habits for better overall health. 4. System Updates - I introduce the newest addition to my Sustainable Self-Care System: blue light-blocking glasses by WHOOP. I'll be sharing the impact of these glasses on my recovery as I track their effects over the next couple of months. Stay tuned for insights and updates on how this innovative technology contributes to my well-being. 5. Resource Review - I explore the featured article from the Balance Period Newsletter: "Mental Health in the Black Community." Together, we uncover ways to access the care and support needed to optimize mental health within the Black community. I also share my experience with overcoming barriers I faced when seeking mental health services. Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, email me at ray@balanceperiod.com Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great

Here's what I'll be covering in this episode: 1. Mindful Moment - I lead us through three rounds of deep breathing and an awareness practice. Discover the power of being fully present and cultivate a sense of tranquility in your daily life. 2. Mindful Reflection - We explore thought-provoking prompts designed to foster personal growth. Drawing inspiration from the Balance Period Newsletter, I delve into last week's prompt: "If I could talk to my teenage self, the one thing I would say is..." Uncover profound insights and engage in introspection as we navigate the path of self-discovery together. 3. Check-In - I unveil the results of my Monthly Performance Assessment from WHOOP. By analyzing metrics such as sleep quality, resting heart rate, heart rate variability, training behavior, stress levels, and behaviors impacting recovery, I gain valuable insights into optimizing my 50K training and overall health. Join me as I discuss trends and adjustments I can make throughout May to enhance my well-being. Additionally, I shed light on the dips in sleep performance and other key metrics over the month of April, providing context for a comprehensive understanding of our bodies and minds. 4. System Updates - I delve into the latest additions to my Sustainable Self-Care System. In April, I incorporated chiropractic care and float therapy as recovery modalities. Discover the benefits of these practices and how they contribute to a holistic approach to well-being. 5. Resource Review - I highlight an engaging article from the Balance Period Newsletter titled "Effects of Lack of Sleep on Mental Health." Together, we explore ways to optimize our sleep patterns and foster mental well-being. Gain practical insights and actionable strategies to promote a healthy mind-body connection. Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, email me at ray@balanceperiod.com. Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great

Pause, and observe a DEEP breath. Pause, and observe a DEEP breath. In honor of Mental Health Awareness Month, we've curated an exceptional collection of clips from our previous episodes, each featuring remarkable Black women who share their profound stories and offer invaluable strategies to empower us in maintaining optimal mental health and overall wellness. Throughout this episode, we delve into a wide range of experiences, triumphs, and challenges that Black women encounter on their mental health journeys. These inspiring voices provide a unique perspective, addressing the specific barriers and systemic issues that often affect their well-being. By amplifying their narratives, we aim to create a platform where their stories can be heard, understood, and appreciated. As we listen to these powerful testimonies, we gain insight into the diverse experiences and perspectives that shape mental health within the Black community. The importance of destigmatizing mental health conversations, seeking professional help when needed, and fostering a supportive environment are just some of the crucial themes we explore. So, whether you're on your own mental health journey, seeking guidance, or simply interested in learning more about the experiences of Black women in this context, this episode promises to be an enlightening and transformative listening experience. Get ready to be inspired, empowered, and equipped with invaluable insights that will help you navigate the complexities of mental health with grace and strength. Below is a list of the episodes where we sourced the clips and the name of the guest: Clip 1 - EP123: The Wealth of Health w. Lavia Graham Clip 2 - EP125: Embrace Your Journey w. Courtney Seymour Clip 3 - EP127: Living Mindfully w. Katara McCarty Clip 4 - EP128: Mindful Self-Care w. Dr. Lauren Harden Clip 5 - EP131: A Disciplined Mind w. Amber McIntyre Clip 6 - EP137: Dream Big & Have Faith w. Natalie Murdock Let's listen, learn, and grow together! Balance Period Resources: See our Products/Services: https://shop.balanceperiod.com/ Check out our Resource Center: https://balance-period.ck.page/profile WHOOP Wellness Tracker Discount - https://join.whoop.com/balanceperiod Sustainable Self-Care System Discounts: shorturl.at/lpsMV Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Access more resources: https://linktr.ee/balanceperiod --- Support this podcast: https://podcasters.spotify.com/pod/show/balance-period/support

Here's what I'll be covering in this episode: 1. Mindful Moment - I guide us through 3 DEEP breaths and an awareness exercise to help us tune in to our senses. 2. Mindful Reflection - I answered last week's question from the Balance Period Newsletter: "When was the last time I cried? Why?" 3. Check-In - I share what I noticed about my body adapting to the changing of seasons and experiencing a lower recovery score on WHOOP. I then talk about the adjustments I've been making to my occupational environment and overall mindset. I discuss making changes to my sleeping patterns and using naps to help me manage my sleep debt and keep my sleep quality high. I also share my approach to being more intentional with what I chose to consume [eat, drink, watch, read, and listen to]. 4. System Updates - I briefly discuss WHOOP's latest feature, the Strength Coach. I also share one of the meditations from the Balance App that help boost your self-esteem. 5. Resource Review - I share the featured article from the Balance Period Newsletter: Social Determinants of Health - Neighborhood and Built Environment, and how we can begin to care for ourselves and create a safer environment within our community. Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, drop them in the comment section below

Note: We had some connectivity issues during this live broadcast so the audio will sound a bit choppy at times. We are working to ensure that our next episode returns to its normal quality. Here's what I'll be covering in this episode: 1. Mindful Moment - I guide us through 2 physiological sighs and a body scan exercise to help us check in with what we feel. 2. Mindful Reflection - I answered last week's question from the Balance Period Newsletter: "How am I doing, really?" 3. Check-In - I share the results from the follow-up appointment with my hematologist regarding the low iron levels found in my InsideTracker blood test. I then talk about what shifts I noticed in my monthly FitIndex weigh-in. Here are some measured metrics: body weight, BMI, body fat, subcutaneous fat, visceral fat, body water, skeletal muscle, muscle mass, protein, and metabolic age. I also share the growth I have experienced with my ability to be kind and compassionate with myself. 4. System Updates - I discuss how I am continuing to use the Stress Monitor feature in WHOOP to expand my awareness of what impacts my stress levels. 5. Resource Review - I share the featured article from the Balance Period Newsletter: Social Determinants of Health - Health Care Access and Quality, and highlight a key mindset shift that will help us better leverage our healthcare system. Bonus: Cancer screening is an essential component of preventative healthcare, and it is particularly important for the black community. Black folks are more likely to develop and die from certain types of cancer, including breast, prostate, and colon cancer than other racial and ethnic groups. Early detection through regular cancer screening can lead to better health outcomes and increase the chances of successful treatment. There is a FREE Cancer Screening event in Indianapolis, IN on April 26th and 29th. If you are interested in learning more, check out this website: https://cancersupportindy.org/cancer-screening-resource-event/ Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, drop them in the comment section below

Here's what I'll be covering in this episode: 1. Mindful Moment - I guide us through 5 DEEP breaths followed by a body scan exercise to get more in tune with what we are feeling. 2. Mindful Reflection - I answered last week's question from the Balance Period Newsletter: "When do I have downtime and how do I spend it?". 3. Check-In - I share the results of my March Monthly Performance Assessment from WHOOP. I discuss some of the trends I notice in my data, more specifically the improvements I made in my sleep performance month over month. I also talk about what behaviors have had the highest positive impact on my recovery and my plans for keeping these behaviors consistent throughout April. Here are some measured metrics: sleep quality, physical recovery, resting heart rate, heart rate variability, training behavior, and beneficial behaviors. 4. System Updates - I discuss an app that I downloaded to help me gain a deeper understanding of my circadian health, Circadian. It provided me with insights into the best times to eat, sleep, get sunlight, and exercise. 5. Resource Review - I share the featured article from the Balance Period Newsletter: Social Determinants of Health, highlighting some of the ways our health is impacted outside of our mindset and habits. Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, drop them in the comment section below

Here's what I'll be covering in this episode: 1. Mindful Moment - I guide us through 3 DEEP breaths followed by an awareness exercise to focus our attention on the physical sensations we feel as we breathe. 2. Mindful Reflection - I answered last week's question from the Balance Period Newsletter: "When did I last push the boundaries of my comfort zone?". 3. Check-In - I share some updates on my 50K training program and my thoughts on breaking the 300 total mile mark. I then discuss my mindset on balancing investing in my self-care while also nurturing the relationships that matter most to me. I also talk about my current consumption habits and continue to align what I consume with my values and goals. Finally, I discuss the focus I am keeping on being kind and compassionate with myself. 4. System Updates - I discuss the latest feature added to the WHOOP platform, the Stress Monitor, and how it will allow me to continue to cultivate self-awareness by gaining a deeper understanding of how stress impacts my mind and body. 5. Resource Review - I share the featured article from the Balance Period Newsletter: Everything You Need to Know About the Benefits of Napping, highlighting some of the ways we can incorporate this proactive rest practice into our daily lives. Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, email me at ray@balanceperiod.com Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great

Here's what I'll be covering in this episode: 1. Mindful Moment - I guide us through 5 rounds of deep breathing followed by an awareness exercise to focus our attention on what we feel in the present moment. 2. Mindful Reflection - I answered last week's question from the Balance Period Newsletter: "What's one topic I need to learn more about to help me live a more fulfilling life?". 3. Check-In - I share some updates on the current status of my mind and body and how my training program has helped me get more in tune with how I feel. I also discuss how I am balancing my time between training for the 50k and navigating this occupational transition by prioritizing proactive rest. I then talk about my current consumption habits and what educational resources I have been using to learn and grow. Finally, I discuss keeping curiosity and compassion top of mind as I interact with myself and others. 4. System Updates - I briefly give a preview of the new app I plan on downloading to support me in improving my circadian health. 5. Resource Review - I share the featured article from the Balance Period Newsletter: Burnout Recovery and Prevention - What to Do If You're Feeling Burned Out, highlighting some of the simple, sustainable ways to recover from burnout and prevent it in the future. Intention: My desire is to create a space where we learn, grow, and create generational wellness together. If you have any questions you would like answered on the show, email them to me at ray@balanceperiod.com. Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great