HelloHealth Today

Action Steps: Focus on your career, if that's your path, because it's your home run. Dreams must have actions. Get your financial house in order. Save. Live below your means. Make sure to have 3-6 months of expenses available just in case. Enlist a financial planner if it makes sense for you. Make sure it's a planner and not an investment advisor. Take time to take care of yourself. Sleep. Eat right. Exercise. Work with a physician to establish a comprehensive health plan.  After 14 years of experience with Northwestern Mutual in various support and leadership roles, Samantha Holowka launched her own advisory practice in 2013. She believes the success of any financial endeavor is adherence to a process that is not based on emotion or today's headlines but instead on a customized plan for managing risk and investing strategically to achieve financial goals. Samantha's core values of integrity, advocacy, trust, and humility guide her team in serving predominantly business owners, physicians, and highly compensated corporate professionals. As a Chartered Life underwriter, she works with clients to create integrated financial plans to help them take the necessary actions to realize their financial freedom. Samantha's affiliation with Physicians Nationwide provides a deeper understanding of the unique financial needs of medical professionals and offers ongoing learning to better support physicians at every stage of their career from residency to retirement.Samantha's team primarily focuses on retirement planning, business planning, estate planning, executive benefits planning, and creative investment strategies.Samantha is a member of the National Association of Insurance and Financial Advisors (NAIFA), Physicians Nationwide, Women in Financial Services (WIFS), Exit Planning Exchange (XPX), National Association of Women Business Owners (NAWBO), and Catholic Charities Leadership Class.Samantha has been married to her husband, Mark, for almost 16 years. They have two children, Brendan (12), and Alayna (10) who keep them very busy with sports. Samantha's values derive from her Catholic faith, which she attempts to demonstrate in her daily life as a servant leader in her relationship with God, family, friends, and clients.For more information on Dr. Carmen Mohan and/or HelloHealth's services or to browse our free downloads, visit hellohealthtoday.com.  If you're searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space.Sign up for our newsletter to receive wellness tips, resources, and event information delivered directly to your inbox.If you haven't already, leave a review. Tell us how listening in has changed you in some way. The review doesn't have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!”Please feel free to reach out directly for more information about HelloHealth's services by contacting pr@hellohealthclinic.com.

Action Steps: Get some sleep! Sleep, rest, and recovery are vital for your own self-care. Download our free Rest and Recovery resource to help you get started.  Ask for help in every aspect of your life. Include your children in your requests. Children love to know they're stakeholders in the family and that you work as one unit together. Listen and speak with empathy. We need empathy so much in our lives these days, but we also need to practice empathy toward others. Michelle Hylton is VP/Associate General Counsel in the WarnerMedia Compliance Center of Expertise (CoE). In her role, Michelle serves as the lead compliance officer for the WarnerMedia News & Sports and WarnerMedia international businesses that include CNN, Bleacher Report, and Warner Bros. International. Michelle also serves as the subject matter expert on sanctions and export controls compliance, advising across the entire WarnerMedia organization on these issues. Prior to joining the WarnerMedia in 2007, Michelle was an associate at Hones Day's Atlanta office, where she spent seven years in the Capital Markets Group. In addition to her substantive legal work at WarnerMedia, Michelle participates in the WarnerMedia legal department's partnership with the Equal Justice Initiative and actively supports voting rights in her community by serving as a deputy registrar for the Fulton County Board of Elections. Michelle is an honors graduate of Duke University and The Pennsylvania State University Dickinson School of Law. She lives in Atlanta with her amazing family—husband, Anthony; daughter, Nina (13); son, Evan (11); and spunky Cocker Spaniel puppy, Schuyler.For more information on Dr. Carmen Mohan and/or HelloHealth's services or to browse our free downloads, visit hellohealthtoday.com.  If you're searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space.Sign up for our newsletter to receive wellness tips, resources, and event information delivered directly to your inbox.If you haven't already, leave a review. Tell us how listening in has changed you in some way. The review doesn't have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!”Please feel free to reach out directly for more information about HelloHealth's services by contacting pr@hellohealthclinic.com.

Action Steps: To be a good “second brain,” ensure the “primary brain” knows that there will be no judgment no matter what they bring to you. Open conversation breeds a level of comfort that leads to increased trust and efficiency. To be a good “primary brain,” be willing to throw any idea you have to your collaboration partner. Trust that they will hear you and help you find the solutions you are seeking. Identify your second brain. Don't worry if you need more than one.  Be willing to be a second brain for someone else. Offer your expertise to those you think can use it. John Dudley has worked extensively on the development and deployment of highly effective information technology solutions in resource-limited settings. Living for a decade in Lesotho, a small landlocked country with a high disease burden in an underdeveloped health-care system, John's work took him to the countries of Botswana, Democratic Republic of Congo, eSwatini, Malawi, South Africa, Tanzania, and Uganda. He has also provided remote infrastructure for health facilities in Argentina, Colombia, Romania, and Papua New Guinea. Currently, John leads the development of GlobalHealthEMR, a patient-centered clinician-extensible electronic medical record system being developed in “majority world” countries in sub-Sharan Africa, Eastern Europe, Asia-Pacific, and South America.Having recently returned to the United States, he remains acquainted with the unique infrastructure challenges posed in similar locales by serving as technology advisor for the global health initiatives of Baylor College of Medicine and Texas Children's Hospital. John founded Industrial Imagination in 1995 while attending Virginia Tech University in Blacksburg, Virginia, home to an early testbed of internet access to the general public. He assumed the role of HelloHealth's CTO in 2022. For more information on Dr. Carmen Mohan and/or HelloHealth's services or to browse our free downloads, visit hellohealthtoday.com.  If you're searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space.Sign up for our newsletter to receive wellness tips, resources, and event information delivered directly to your inbox.If you haven't already, leave a review. Tell us how listening in has changed you in some way. The review doesn't have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!”Please feel free to reach out directly for more information about HelloHealth's services by contacting pr@hellohealthclinic.com.

Action Steps: Pull up your calendar and schedule an eight-hour personal day during the work week for next month. Download our “Personal Day Agenda” free resource. Create your own Personal Day Agenda. Complete all the steps, including scheduling your next personal day. For more information on how you can access the additional resources, Dr. Mohan mentions in the episode, contact us today.For more information on Dr. Carmen Mohan and/or HelloHealth's services or to browse our free downloads, visit hellohealthtoday.com.  If you're searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space.Sign up for our newsletter to receive wellness tips, resources, and event information delivered directly to your inbox.If you haven't already, leave a review. Tell us how listening in has changed you in some way. The review doesn't have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!”Please feel free to reach out directly for more information about HelloHealth's services by contacting pr@hellohealthclinic.com.

Action Steps: Download the free resource “My Attention Plan Map” on the HelloHealth website. Use it to help you identify your priorities and where you might want to delegate tasks to others.  Look at your weekly to-do list. When it starts to feel like too much, contact Pend Upon to see how they can help. If you decide to become a Pend Upon client, they will begin to anticipate your delegation needs. When in doubt, call someone and express what is on your mind. If that's Pend Upon, don't take time to analyze your needs—they'll take care of that for you. Tess Gamble is the owner and founder of Pend Upon, LLC, an Atlanta concierge firm that is dedicated to simplifying the lives of others. After working in corporate human resources for 20 years, Tess decided to provide busy individuals the personal lifestyle management services she desired. When the opportunity presented itself, it was an easy personal transition for her to utilize her human resources skills to focus on individuals. Pend Upon is a single point of contact for all personal support services. Tess, along with her team, assists busy professionals with personal services that include running errands, making travel arrangements, coordinating small events, gift wrapping, gift-giving ideas and purchases, conducting informational research, and more. Tess has a Bachelor of Science in biology and received a Master of Science degree in administration with a concentration in human resources from Central Michigan University. Tess is a certified paralegal from Emory University Osher Lifelong Learning Institute. In addition, she is a member of the Concierge Society of Atlanta. Tess is a native of South Carolina. Outside of work, she loves spending time with her family, decorating, and traveling.For more information on Dr. Carmen Mohan and/or HelloHealth's services or to browse our free downloads, visit hellohealthtoday.com.  If you're searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space.Sign up for our newsletter to receive wellness tips, resources, and event information delivered directly to your inbox.If you haven't already, leave a review. Tell us how listening in has changed you in some way. The review doesn't have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!”Please feel free to reach out directly for more information about HelloHealth's services by contacting pr@hellohealthclinic.com.

Action Steps: Download our free “Mindfulness Tracking Sheet” and use it to identify and track your mindfulness progress. Perform a personal health experiment to determine what being healthy means to you. Remember, this is a skill, and practice is key, so don't be discouraged if you aren't successful the first time.  Contact us to set up a group mindfulness training clinic. Mindfulness practice is a central way to build resiliency. Elinor Fish has worked in the travel, tourism, and running industries since 1999. The Canadian ex-pat, who now calls Colorado home, has long been an avid trail runner, writer, and traveler, having lived most her adult life abroad. She spent four years as the managing editor of Trail Runner magazine and founded Run Wild Retreats + Wellness in 2010. Drawing from her career in tourism marketing for such destinations as Banff and Lake Louise (Canada), the Province of Alberta and Catalina Island, California, she has grown Run Wild Retreats, Inc. into an international travel company offering running and wellness-focused tours in six countries.As a writer, Elinor has written numerous magazine articles and recorded dozens of podcasts that have helped thousands of runners make their running a mindfulness practice to reduce their stress, overcome obstacles to consistent running, and improve their overall well-being. She lives in the mountain town of Carbondale, Colorado, with her mountain-bike-loving son and husband and their senior black Lab.For more information on Dr. Carmen Mohan and HelloHealth's services or to browse our free downloads, visit hellohealthtoday.com/hh-downloads. If you're searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space.Show your support by signing up to receive our newsletter by visiting our website and clicking on “Subscribe to Our List.” If you're on your cell, scroll all the way down the page.If you haven't already, leave a review. Tell us how listening in has changed you in some way. The review doesn't have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!”Please feel free to reach out directly for more information about HelloHealth's services by contacting pr@hellohealthclinic.com.

Action Steps: Find a coach to help you design the right journey for you. HelloHealth is a great place to begin. Contact us to find out how we can help. Make the commitment. Involve those you're close to and let them know how they can help. Their support will strengthen your own commitment.  Trust yourself. Recognize that it's a journey, but you can reach your goals. Give yourself grace, too. It's a lifestyle change, so hiccups along the way are expected. Just get back on track quickly. Download our “Health Journal” resource to help you begin to track and make decisions about your personal health strategy. Robert Mays began his journey as a diversity, equity, inclusion, & belonging (DEIB) champion and human resources leader over 19 years ago. He has a passion for creating inclusive environments for the organizational teams he supports. He decided to leave the for-profit sector in 2016 to dedicate himself to organizations whose teams significantly impact the empowerment of underserved and marginalized communities. Robert joins the GreenLight team after recently serving in a similar role at Planned Parenthood.Robert's past work experience includes service as human resources executive at a mid-sized community hospital in New Jersey, corporate managing director of human resources nationally for 4,500 employees at Gateway Group One, regional human resources manager at Allied Universal, and human resources operations leader at American Express. He has also served on several community boards, including the Essex County Workforce Development Board in New Jersey. Robert is a national member of the Society for Human Resource Management (SHRM) and holds a SHRM-SCP certification. Robert is a people champion who believes that the path to delivering the best outcomes in our communities is to first take good care of the people doing the work.For more information on Dr. Carmen Mohan and HelloHealth's services or to browse our free downloads, visit hellohealthtoday.com.  If you're searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space.Sign up to receive our newsletter by visiting our website and clicking on “Subscribe to Our List.” If you're on your cell, scroll all the way down the page.If you haven't already, leave a review. Tell us how listening in has changed you in some way. The review doesn't have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!”Please feel free to reach out directly for more information about HelloHealth's services by contacting pr@hellohealthclinic.com.

Action Steps: Download our free “Find Your Why” resource and use it to identify the fears that are holding you back. Remember, this is an ongoing process that you may have to repeat weekly or monthly to rewire your brain to create healthier beliefs. Contact us if you want additional information on how we can help you “Find Your Why.” If you're searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space.Show your support by signing up to receive our newsletter by visiting our website and clicking on “Subscribe to Our List.” If you're on your cell, scroll all the way down the page.If you haven't already, leave a review. Tell us how listening in has changed you in some way. The review doesn't have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!”For more information on Dr. Carmen Mohan, Meagan Davies, and HelloHealth's services or to browse our free downloads, visit hellohealthtoday.com.  Please feel free to reach out directly for more information about HelloHealth's services by contacting pr@hellohealthclinic.com.

Action Steps: Be self-compassionate. Practice self-prioritization and choose how you will prioritize yourself. Do your breath work. When in doubt, just breathe. Intentional breathing grounds us in the present and allows us to reset. Practice mindfulness and build it into your calendar. Download our “Mindfulness Tracking Sheet” to help you stay on track.  If you're searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space.Show your support by signing up to receive our newsletter by visiting our website and clicking on “Subscribe to Our List.” If you're on your cell, scroll all the way down the page.If you haven't already, leave a review. Tell us how listening in has changed you in some way. The review doesn't have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!”To learn more about Jenay Hicks, visit our website. For more information on Dr. Carmen Mohan and HelloHealth's services or to browse our free downloads, visit hellohealthtoday.com/hh-downloads. Please feel free to reach out directly for more information about HelloHealth's services by contacting pr@hellohealthclinic.com.

Action Steps: Make a list of your current commitments and the new opportunities you are considering. Download “The Commitment Filter Resource” and use it to work through your filtering process. Remember to ask yourself, “Do I know specifically WHY I want to make this commitment? And are there at least three good reasons?” before making your final decision. If you're searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space.Show your support by signing up to receive our newsletter by visiting our website and clicking on “Subscribe to Our List.” If you're on your cell, scroll all the way down the page.If you haven't already, leave a review. Tell us how listening in has changed you in some way. The review doesn't have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!”For more information on Dr. Carmen Mohan and HelloHealth's services or to browse our free downloads, visit hellohealthtoday.com/hh-downloads. Please feel free to reach out directly for more information about HelloHealth's services by contacting pr@hellohealthclinic.com.

Action Steps: Copy and place the following in a place you will see it every day. Say it to yourself every morning: “I am strong. I am confident. I am powerful. I am abundant. I am brave. I am grateful. I am enough.” Make a list of your accomplishments every quarter. Reflect on your successes and learn to value yourself and your contributions. Practice meditation. Find your time of day and reflect on what you're grateful for, what you're intentionally letting go of that day, and what you're intentionally letting in. Practice giving yourself grace. Find your mantra. For Ms. Kirkland, it is “I am my ancestors' wildest dreams.” It reminds her that her ancestors survived the Middle Passage and long journeys to freedom. If they can do that, she can face and overcome whatever she is facing. Sign up for the HelloHealth newsletter by visiting our website. About Shenia KirklandShenia Coleman Kirkland has spent her career as an embedded attorney with various companies and corporations, always striving to practice strategic organization and providing high-impact results in a part of the business world that is often viewed as an “L” in the “Profit and Loss” column. Ms. Kirkland received her Bachelor of Arts in pre-law and women's studies from the University of Michigan in 1996 and her Juris Doctorate from the University of North Carolina – School of Law in 1999. An active believer in the benefits of strategic planning, Ms. Kirkland has applied her philosophy to various professional positions of increasing skill and responsibility. Currently serving as Vonage's Vice President, Legal Counsel, Ms. Kirkland oversees five major areas of the company.Additionally, she serves on the Board of Directors for the Terance Madden Foundation, which awards scholarships to students in underserved communities, with a focus on human trafficking survivors and graduates of the foster care system. For more information on Dr. Carmen Mohan and HelloHealth's services or to browse our free downloads, visit hellohealthtoday.com/hh-downloads.Follow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayPlease feel free to reach out directly for more information about HelloHealth's services by contacting pr@hellohealthclinic.com.

Action Steps: If you're searching for us on a podcasting app, please remember to smoosh the words “Hello” and “Health” together—leave out the space. Show your support by signing up to receive our newsletter by visiting our website and clicking on “Subscribe to Our List.” If you're on your cell, scroll all the down the page. If you haven't already, leave a review. Tell us how listening in has changed you in some way. The review doesn't have to be long, maybe even just one word. How about, “Transformative”? Or, if you have time for two words, “Listen now!” For more information on Dr. Carmen Mohan and HelloHealth's services or to browse our free downloads, visit hellohealthtoday.com/hh-downloads. Please feel free to reach out directly for more information about HelloHealth's services by contacting pr@hellohealthclinic.com.

Action Steps: 1. Download the free “How to Wind Down So You Can Sleep” resource.2. Commit to consuming no caffeinated beverages after 2 p.m. 3. Ensure your bedroom hygiene is conducive to healthy sleep practices. (In other words, remove all digital items from your bedroom.)For more information on Dr. Carmen Mohan and HelloHealth's services or to browse our free downloads, including the “How to Wind Down So You Can Sleep” resource, visit hellohealthtoday.com/hh-downloads.Follow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayPlease feel free to reach out directly for more information about HelloHealth's services by contacting pr@hellohealthclinic.com.

Action Steps: Download the free Rest and Recovery resource for ideas on how to create your own breaks, pauses, and reflections. Create your out-of-office message using the language Dr. Mohan suggests in the podcast. Schedule your first 72-hour digital mini-retreat and commit to seeing it through. For more information on Dr. Carmen Mohan and HelloHealth's services or to browse our free downloads, including the Rest and Recovery resource, visit hellohealthtoday.com.Follow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayPlease feel free to reach out directly for more information about HelloHealth's services by contacting pr@hellohealthclinic.com.

Action Steps: Keep the main thing the main thing. In other words, determine what feeds your soul (e.g., family, friends, prayer) and keep that central in all you do. Check in with yourself quarterly. Schedule time every three months to ensure the things you are doing line up with your purpose for that season of your life. Put your first self-check on your calendar today. Value your relationships. Invest in the ones that matter because they are the ones that will provide you with your “mirror moments.”  Create spaces to celebrate others. Even a small space to acknowledge another's commitment to positive change will help you learn to find the ways we all connect to each other. About Natosha Reid RiceNatosha Reid Rice is Habitat for Humanity International's first Global Diversity, Equity, and Inclusion Officer and is leading the development and the execution of Habitat's global strategy for diversity, equity, and inclusion.In her previous role as Associate General Counsel, Natosha initiated and managed financing programs and strategies to generate sources of capital to enable Habitat affiliates to build affordable housing with families throughout the U.S. In addition to her work at Habitat, Natosha served as an Associate Pastor at the historic Ebenezer Baptist Church in Atlanta, Georgia for 11 years before joining All Saints' Episcopal Church as Minister for Public Life.  Prior to joining Habitat, she practiced law in the commercial real estate practices of Alston & Bird LLP in Atlanta, Georgia and of Paul, Weiss, Rifkind, Wharton & Garrison LLP in New York City.  Natosha is passionate about providing a voice to the voiceless and opportunities to communities that have been historically disadvantaged. She serves on the boards of the global Harvard Alumni Association's Executive Committee, Atlanta Community Food Bank, Goodwill of North Georgia, Georgia Budget and Policy Institute, and Westminster Schools. She has also been actively involved in efforts to pass legislation and policies to protect victims of human sex trafficking in Georgia, such as the passage of the Safe Harbor/Rachel's Law in 2015.   Additionally, she is a highly regarded keynote speaker and workshop facilitator and delivered her talk “If We Are More Alike Than Unalike . . .” for TEDx CentennialParkWomen.Natosha received her J.D. from Harvard Law School and her B.A. in government with honors from Harvard/Radcliffe College. Natosha is married to Corey Rice, and they are the proud parents of Kayla, Malachi, and Caleb.  For more information on Dr. Carmen Mohan and HelloHealth's services or to browse our free downloads, visit hellohealthtoday.com/hh-downloads.Follow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayPlease feel free to reach out directly for more information about HelloHealth's services by contacting pr@hellohealthclinic.com.

Action Steps: Download the free Family Meeting Agenda. Set aside one hour each month where everyone in your family can attend a family meeting. Create your first meeting agenda and make sure everyone has it and comes ready to discuss. For more information on Dr. Carmen Mohan and HelloHealth's services or to browse our free downloads, including the Family Meeting Agenda, visit hellohealthtoday.com/hh-downloads.Follow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayPlease feel free to reach out directly for more information about HelloHealth's services by contacting pr@hellohealthclinic.com.

Action Steps: Take advantage of the HelloHealth resources. They're free and extremely helpful. If you can, arrange a call with the HelloHealth team to see if even a portion of their services would be beneficial to you. Anyone in leadership should discover how HelloHealth can help. Sign up for the HelloHealth newsletter (remember to scroll to the bottom of the page). About Jessica Bertsch:Jessica Bertsch is a proud Coast Guard spouse of 15 years, mom of three, and the founder and president of Powerhouse Planning. With a strong background in marketing and PR, Jessica has built a successful business devoted to providing clients with remote team solutions for business growth, content creation, and event planning through the employment of talented military spouses and other remotely located individuals, providing careers to over 100 individuals in nine states, with all military branches represented.For more information on Powerhouse Planning, visit their website: powerhouseplanning.com. You can also check them out on Facebook: facebook.com/powerhouseplanning. To sign up for the quarterly Powerhouse Planning newsletter, visit signup.e2ma.net/signup/1759622/1736018/Connect with Jessica Bertsch here: linkedin.com/in/jessbertschFor more information on Dr. Carmen Mohan and HelloHealth's services or to browse our free downloads, visit hellohealthtoday.com/hh-downloads.Follow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayPlease feel free to reach out directly for more information about HelloHealth's services by contacting pr@hellohealthclinic.com.

Action Steps: Download the Self-Care Mini Workbook. Commit to giving yourself and those around you grace and ease. Create your healthy living modules and add them to your schedule. For more information on Dr. Carmen Mohan and HelloHealth's services or to browse our free downloads, including the Self-Care Mini Workbook, visit hellohealthtoday.com.Follow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayPlease feel free to reach out directly for more information about HelloHealth's services by contacting pr@hellohealthclinic.com.

Action Steps: Define your bench. Identify your “go-to” people for help, advice, venting, etc. Be clear about your boundaries.  Set your intentions about your career.  Download the free My Attention Plan Map resource and practice the 10-minute thought exercise daily. For more information on Dr. Carmen Mohan and HelloHealth's services or to browse our free downloads, including the My Attention Plan Map resource, visit hellohealthtoday.com.Follow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayPlease feel free to reach out directly for more information about HelloHealth's services by contacting pr@hellohealthclinic.com.

Action Steps: Download the Self-Care Mini Workbook.  Use the Self-Care Mini Workbook to help you build healthy living approaches. Put your modules on your schedule. Consider other things you could use in your systematic approach to healthy living. For more information on Dr. Carmen Mohan and HelloHealth's services or to browse our free downloads, including the Self-Care Mini Workbook, visit hellohealthtoday.com/hh-downloads.Follow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayPlease feel free to reach out directly for more information about HelloHealth's services by contacting pr@hellohealthclinic.com.

Actions Steps: Download the free “My Attention Plan Map” resource. Print it out. Identify the story you tell yourself. Craft a positive version and print it out. Practice telling yourself your story every morning as you get ready for your day. For more information on Dr. Carmen Mohan and HelloHealth's services or to browse our free downloads, including the “My Attention Plan Map” resource, visit hellohealthtoday.com/hh-downloads.Follow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayFollow Tiffany Dupont on Instagram: @tiffdupsPlease feel free to reach out directly for more information about HelloHealth's services by contacting pr@hellohealthclinic.com.

Action Steps: Download the free Self-Care Mini Workbook. Use it to make your needs explicit and get yourself back on your schedule. Look at your schedule and set aside time for your annual vacation, your monthly personal day, and your 72-hour digital break. For more information on Dr. Carmen Mohan and HelloHealth's services or to browse our free downloads, including the Self-Care Mini Workbook, visit hellohealthtoday.com/hh-downloads. Follow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayPlease feel free to reach out directly for more information about HelloHealth's services by contacting emily@hellohealthclinic.com.

Action Steps: Download the free mini workbook to help you create your own MAP. Grab your own attention every day so you can amplify the positive. Ask yourself what you need to do to keep your energy high, your spirit aligned, and your focus strong. Keep answers to one word or phrase. Remember, don't let perfection be the enemy of good. For more information on Dr. Carmen Mohan and HelloHealth's services or to browse our free downloads, including the My Attention Plan (MAP) mini workbook, visit hellohealthtoday.com/hh-downloads. Follow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayPlease feel free to reach out directly for more information about HelloHealth's services by contacting emily@hellohealthclinic.com.

Action Steps: Inventory your personal health journey. Where are you in your health transformation? Download the Personal Health Transformation freebie. Focus on one thing to help you kick-start your personal health transformation. For more information on Dr. Carmen Mohan and HelloHealth's services or to browse our free downloads, including the Personal Health Transformation resource, visit hellohealthtoday.com/hh-downloads.Follow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayPlease feel free to reach out directly for more information about HelloHealth's services by contacting emily@hellohealthclinic.com.

Action Steps: Befriend yourself. Speak words of self-affirmation over yourself without any negative comments or thoughts. Always center on gratitude. Don't wait until the end of an experience to be grateful. Find your gratitude points early and focus on them. Be intentional in your relationships. Create an inventory of your relationships and prioritize the ones most important to you.  To hear more from Dr. Kimberly Manning, listen to her podcast, The Human DoctorFor more information on HelloHealth's services, visit hellohealthtoday.com.Follow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayReach out directly for more information about HelloHealth's services: emily@hellohealthclinic.com

Action Steps: Pick one of the statistics Dr. Mohan references (sleep, exercise, salt intake) and commit to improving your personal statistic. Focus on the things you do right each day. Download the Healthy Landscape graphic. Place it somewhere you can reference it easily. For more information on Dr. Carmen Mohan and HelloHealth's services or to browse our free downloads, including the Health Landscape graphic, visit hellohealthtoday.comFollow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayPlease feel free to reach out directly for more information about HelloHealth's services by contacting emily@hellohealthclinic.com.

Action Steps: Today's action steps on how to be courageous and step outside your comfort zone, come courtesy of Representative Bee Nguyen, Candidate for Secretary of State: Stay true to yourself.  Listen to the things that drive you.  Listen to what to need and what you want.   Give yourself the freedom to fail, it can be very liberating.  Acceptance of failure allows us to grow and there is a great opportunity to learn.  There can be a tremendous opportunity, even if we fail.   For more information on Representative Bee Nguyen, candidate for Secretary of State, visit: www.beeforgeorgia.comFollow Rep. Bee on Twitter: @beeforgeorgia For more information on any of HelloHealth's services, visit: www.hellohealthtoday.comFollow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayReach out directly for more information about HelloHealth's services: emily@hellohealthclinic.com 

Action Steps: Today's action steps on how to be clear and centered come courtesy of Deirdra Glover:  Find your intent.  If you can't name your “why” and intention for the day or moment, take the time to find it.  Go for a walk.   Acknowledge growth.  Take the time to learn and reflect.  For more information on Conserte Consulting, visit: https://conserteconsulting.comFollow Deirdra on Instagram: @deirdradee For more information on any of HelloHealth's services, visit: www.hellohealthtoday.comFollow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayReach out directly for more information about HelloHealth's services: emily@hellohealthclinic.com 

Action Steps: Today's action steps on how we take good care of our muscles and bones so we can age gracefully, come courtesy of Dr. Daniela Espino:   Start somewhere.  Find someone that can help you get started. Find your support team.  There are going to be days you don't want to do it and you don't have to do any of it alone. 20 minutes, 2 times a week for strength training.  As discussed in the episode, here are the recommended exercises for basic strength training from Dr. Daniela Espino: 1. Goblet Squat: 3 Sets, 10-12 Reps, RPE 5-7 Intensity2a. SL RDL: 3 Sets, 10-12 Reps, RPE 5-7 Intensity, 2 min Rest2b. Overhead Press: 3 Sets, 10-12 Reps, RPE 5-7 Intensity, 2 min Rest3a. Step Up: 3 Sets, 10-12 Reps, RPE 5-7 Intensity, 2 min Rest3b. Bent Over Row: 3 Sets, 10-12 Reps, RPE 5-7 Intensity, 2 min Rest*for exercises 2a/2b and 3a/3b perform exercises continuously one after the other.  Rest 2 minutes after one set. For more information on Aire PT to PR, visit: https://www.airepttopr.comEmail Dr. Espino: info@airepttopr.comFollow Dr. Espino on Instagram: @aire.pttoprFor more information on any of HelloHealth's services, visit: www.hellohealthtoday.comFollow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayReach out directly for more information about HelloHealth's services: emily@hellohealthclinic.com 

Action Steps: Today's action steps to become more self-compassionate come courtesy of Shani Godwin:1. Journal2. Meditating or having a mindfulness practice can be useful to rediscover a narrative for yourself.3. Keep good company with God.    For more information on Shani Godwin, visit: https://shanigodwin.comFor more information on Communiqúe USA, Inc., visit: https://communique-usa.comFollow Shani Godwin on Instagram: @iamshanigodwin For more information on any of HelloHealth's services, visit: www.hellohealthtoday.comFollow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayReach out directly for more information about HelloHealth's services: emily@hellohealthclinic.com 

Today's action steps for feeling well come courtesy of Charisse M. Williams:  Practice mindfulness of any kind.  Be present and in the moment, on purpose. Focus on what is possible, as much as possible, as opposed to what is wrong.  That is what will move you towards a vision for your life.  Think of who can help, support, and hold you accountable on your journey to thriving.   For more information on Charisse M. Williams, visit:https://www.charissemwilliams.comFollow Charisse M. Williams: @charisse_m_williams To purchase “The Joy of Thriving While Black,” visit: https://www.amazon.com/Joy-Thriving-While-Black/dp/1636769586/ref=sr_1_1?crid=12YLJNLWFC2TX&dchild=1&keywords=the+joy+of+thriving+while+black&qid=1623256239&sprefix=The+joy+of+thrive%2Caps%2C176&sr=8-1For more information on any of HelloHealth's services, visit: www.hellohealthtoday.comFollow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayReach out directly for more information about HelloHealth's services: emily@hellohealthclinic.com 

Action Steps: Today’s action steps come courtesy of Dr. Mohan on how to get rest and recovery on your schedule.   Set aside time each day to rest.  Rest should happen for you as a bookend to sleep – both at the end of the day and at the beginning. For more information on any of HelloHealth's services, visit: www.hellohealthtoday.comFollow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayReach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com

Action Steps:Today’s action steps come courtesy of Mandy Mahoney, candidate for city council, on how we can feel well while working really hard for what we want:  Follow your joy. Experiment with what nourishes you and put aside the things that don’t.  Think back to what you enjoyed doing as a kid, lean into that, and indulge. Follow Mandy Mahoney on Instagram: @mandyfordistrict5For more information on any of HelloHealth's services, visit: www.hellohealthtoday.comFollow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayReach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com 

Action Steps: Today’s action steps for staying engaged and passionate come courtesy of Blythe Robinson, president and CEO of Sheltering Arms Early Education and Family Centers in Atlanta:  Move your body every day. Sit and be quiet.  Take time to practice mindfulness and think about what’s important to you.   Be kind to yourself. Have a support circle and be supportive to others.  Follow Blythe Robinson on Instagram: @healthyeatswithbkrobFor more information on Sheltering Arms, visit: https://shelteringarmsforkids.comFor more information on any of HelloHealth's services, visit: www.hellohealthtoday.comFollow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayFor more information on HelloHealth services, visit:  www.hellohealthtoday.comReach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com

Action Steps: Today’s action steps come courtesy of Rissa Reddan, Senior VP of Marketing for commercial business at Equifax, and a HelloHealth Advisor: Take a mindful walk. Music in any form, whether you are simply listening or performing. Reach out.  Use your backstage and take advantage of your support system.    Follow Rissa on Instagram: @rissareddanFor more information on any of HelloHealth's services, visit: www.hellohealthtoday.comFollow Dr. Mohan on Instagram: @mohancarmenFollow HelloHealth on Instagram: @hellohealthtodayFor more information on HelloHealth services, visit:  www.hellohealthtoday.comReach out directly for more information about HelloHealth’s services: emily@hellohealthclinic.com

In this episode of “HelloHealth Today,” Dr. Carmen Mohan and Meagan Davies sit down to consider the roles of working moms and caregivers and the everyday challenges and struggles they face with balancing career, home, and family. They begin by reviewing the latest McKinsey Report on women in the workforce, along with another study specifically focusing on working moms. Meagan also shares her unique experience of working with career-driven moms and spotlights the different techniques and advice she uses in order to prevent burnout. Since the global pandemic began, Dr. Mohan and Meagan have seen the demands placed on working moms grow – along with the stress and burnout that comes along with these added responsibilities. Listen to learn about their different experiences with these working moms and how the HelloHealth system can assist these driven women to develop strategies, tips, and tools in order to tackle these day-to-day challenges. They also reveal how common these various challenges are. Explore the strength that comes from asking for help and how that resulting vulnerability can lead to the growth of relationships. This problem will not be corrected overnight. The current culture does not always support working moms. But with the right tools and help, working moms can learn how to thrive while balancing career, family, and personal time. The HelloHealth system is designed to do just that, so those driven women can reach their full potential.

In this episode of “HelloHealth Today,” Dr. Mohan sits down with guest, Dr. Heather Koth.  Dr. Koth is the newest member of the HelloHealth team, a Licensed Professional Counselor, adjunct professor, and experienced leader. Dr. Koth is a Dialectical Behavior Therapy (DBT) therapist with specialized training in mindfulness and mindful leadership.   Dr. Mohan and Dr. Koth sit down for a discussion about mental health and the value of mindfulness and making the day-to-day meaningful.  They further go on to discuss the importance of mental wellness and how it contributes to each individual’s overall health.  Dr. Koth describes the differences between meditation and mindfulness, the details of Dialectical Behavior Therapy, and the strength in seeking, and accepting help.  They discuss their personal practices of meditation and mindfulness and the benefits that come along with these practices.   Dr. Koth gives her personal journey which ultimately led her to a career in service, and simple steps anyone can take to start living life more mindfully. 

Dr. Mohan continues the “Women at the Helm” series in this episode of “HelloHealth Today.” Her guest, Staci Fox, is the president and chief executive officer of Planned Parenthood Southeast and Planned Parenthood Southeast Advocates. Staci started her career with Planned Parenthood over 20 years ago as a health educator. Since then, she has gained experience in every aspect of Planned Parenthood’s mission. Dr. Mohan sits down with Staci to talk about reproductive health and advocating for justice. They even manage to weave in animal birth control! Listen to learn about her personal journey and her lifelong commitment to social justice and equality. Staci and Dr. Mohan also discuss the unique challenges that her career brings and how building resilience is key to avoiding burnout and stress. Staci shares the self-care tools she leverages, including taking breaks, resting, and building trust and respect within her team. She also reveals her wish for future generations.

In this episode of “HelloHealth Today,” Dr. Mohan continues the “Women at the Helm” series. Her guest, Deanna Anderson, is the managing partner of 705 Marketing and founder of the Facebook group, Moms Making it Together. Dr. Mohan and Deanna consider the unique challenges of balancing work, family, and community in a COVID world. The pandemic brought on a new way of life for most, especially for mothers. As an entrepreneur and mother herself, Deanna felt the effects of the pandemic immediately, which inspired her to create her Facebook group, Moms Making it Together. A year later, the group has grown to 10,000 moms across the country, providing them a forum to support, share and smile, while navigating a new normal. Deanna also discusses the career path that led her to create 705 Marketing, which specializes in brand development, social media, and PR for consumer, nonprofit, technology, and financial services clients. A wife, mother, and business owner, Deanna reminds us about the importance of being an active member of her community, building a strong support system, and having a good self-care plan.

The "Women at the Helm" series continues in this episode of "HelloHealth Today," with Guest Marni A. Brown, Ph.D., Associate Professor of Sociology at Gwinnett College, and author. Dr. Brown sits down for an interview with Dr. Carmen Mohan where she discusses her career path, her journey to health, and how she became one of HelloHealth's first clients. As an Associate Professor of Sociology, Dr. Brown talks about what true diversity, equity, and inclusion should mean. She takes you through the challenges she faces living with a chronic disease and the adjustments she has made to work with her body. She discusses the importance of a good support system, self-care plan, and how Dr. Mohan has assisted in her journey.

On this episode of “HelloHealth Today,” Dr. Carmen Mohan vents her frustrations with the results of the latest McKinsey report on women in the workplace; specifically, the devastating impact of COVID. She explores the continuing disparities and how COVID has reversed years of advancement on diversity, equity, and inclusion, and how the consequences are playing out in real life. Bottom line: women are burning out of the workforce because they are experiencing unprecedented levels of stress. With those statistics in mind, Dr. Mohan shares her personal journey behind the creation of HelloHealth and how the model was created to help women use health as a leadership strategy. Dr. Mohan shares simple self-care steps aimed to help change the statistics for women in the workforce.

In this episode of "HelloHealth Today," Dr. Mohan continues the "Women at the Helm" series with Condace Pressley. Condace is the Director of Community and Public Affairs at Cox Media Group. Along with being an award-winning journalist, former president of Atlanta's and The National Association of Black Journalists, she is also the radio and podcast host of "Perspectives." Condace sits down with Dr. Mohan to give her a behind-the-scenes look at what it takes to make the news, background, and path as a journalist. Dr. Mohan and Condace discuss her leadership style, what she does for self-care, and the stress management skills she uses to help her with her personal and professional life.

The "Women at the Helm" series continues with this episode of "HelloHealth Today," featuring Tes Sobomehin Marshall. Tes is the founder and race director of runningnerds, LLC. As a small business owner, Tes sits down with Dr. Carmen Mohan to discuss how she keeps her business successful, her ability to adapt to change, and how she stays motivated personally and professionally. Dr. Mohan asks Tes about her leadership style, the self-care tools she implements, and why adaptability is so important to her success. They discuss tips and tools, including surrounding yourself with a good support system, Tes implements in her daily routine as a small business owner. Tes and Dr. Mohan continue the discussion with updates on their plans for this year, both personal and professional goals. They discuss the importance of having a plan in play when tackling any goal you set for yourself and the importance of being both mentally and physically prepared. They share the different tools they use to stay motivated throughout the year and Tes gives updates on upcoming events and plans for runningnerds, LLC.

In this episode of “HelloHealth Today,” Dr. Carmen Mohan gives an update on the progress towards her health goal for this year — running 2, 021 miles. She takes you through her challenges and set-backs and how she implements one of the skills in the HelloHealth system, Master the Restart. She describes each of the six steps and how to implement them into your own health goal for this year.

The “Women at the Helm” series continues with this episode of “HelloHealth Today,” featuring Dr. Jurine Owen. Dr. Owen is a physical therapist and the owner of Hands-On Physical Therapy, Inc. She has dedicated her career to the care and advocacy of children in disadvantaged communities in Fulton and DeKalb counties in Georgia. Dr. Owen sits down for an intimate conversation about her own personal health journey, starting with a devastating diagnosis of hypertension. As an athlete and a professional who cares for others and has studied high blood pressure herself, she initially had difficulty processing and accepting her diagnosis. Dr. Owen explores the path she took to find a solution, which led her to Dr. Mohan and the HelloHealth system. Dr. Owen shares insight into her personal experience as a HelloHealth patient. She explains that she initially sought out HelloHealth to discontinue her medicine, but the benefits of having a health plan focused on self-care, support, and accessibility added so much more value than she had expected – particularly compared to her experience with traditional health care providers. Dr. Owen and Dr. Mohan also examine the health landscape for black women, with particular concern on heart health.

In this episode of “HelloHealth Today,” Dr. Carmen Mohan continues the “Women at the Helm” series. She sits down with fellow podcaster Marcie Dickson, Chief Marketing Officer at Miles Mediation and Arbitration. They explore the power of the podcast and the disparities facing women in the podcasting industry. Dr. Mohan and Marcie focus on a number of topics surrounding women in leadership. Marcie shares her journey to leadership and her thoughts on how women can transform the workplace. She reveals her thoughts on the trait of empathy: the important role it plays in leadership and how it has helped her achieve her higher purpose. With so many challenges facing working moms, how can you take self-care seriously, prioritize yourself, and pay attention to your mental health and well-being? Also listen to learn how Marcie maintains balance and mindfulness through meditation and running. Dr. Mohan and Marcie share advice, valuable tips, and personal stories on all these topics and more.

In this episode of “HelloHealth Today,” Dr. Mohan kicks off the “Women at the Helm” series with a conversation with Eileen Lee, co-founder of The Lola. They discuss The Lola, its mission, and Eileen’s journey to conceiving and building out the business with her co-founder. They also touch on the unique needs of women and the benefits of women supporting women. During these uncertain times, The Lola offers a space where women can come together, network, and give each other support. Dr. Mohan and Eileen share notes on the importance of actively nurturing a support system, self-care, the HelloHealth workshops, and how these various tools all help women achieve success in their professional lives.

In this episode of "HelloHealth Today," Dr. Carmen Mohan talks with Meagan Davies, Chief Relationship Officer about setting intentions for the new year through self-reflection. Instead of making a New Year’s resolution, make time to reflect on yourself, your actions, and your emotions. She discusses how she does this in her own life and gives you ways to do it in yours. The more you can make self-reflection a part of your routine, the greater the impact the process will have on your life.

In this episode of “HelloHealth Today,” Dr. Mohan discusses the COVID vaccine and takes you through her personal journey and why she decided to ultimately take the vaccine. As she shares her “why’s” for the vaccine, she takes you through important questions and tips to ask yourself, when deciding if the vaccine is right for you. As all things health related, they are personal.

In this episode of “HelloHealth Today,” Dr. Carmen Mohan welcomes you into the New Year and talks resolutions. She walks you through the steps to making resolutions that not only last, but inspire. She gives you ways to focus on the process and not the end goal to make those resolutions happen.