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Balance Period

Balance Period

By Balance Period

Welcome to the Balance Period Podcast! This platform exists to empower communities to create generational wellness. Tune in to hear inspiring health transformation stories, strategies to turn self-care into a lifestyle, and tools to create greater balance in your life. Join us on this journey of closing the racial health gap, one healthy habit at a time.

Let's listen, learn, and grow together!

Early Ad-Free Access and MORE: www.patreon.com/balanceperiod

Generational Wellness Digest: blog.balanceperiod.com

Access Our Resource Hub: linktr.ee/balanceperiod
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EP010: ThisTimeLastYear. Vol 9

Balance PeriodMay 19, 2018

00:00
09:29
Releasing Anxiety, COVID Round 2, #300daysofdiscipline Update, Leading By Example | #209

Releasing Anxiety, COVID Round 2, #300daysofdiscipline Update, Leading By Example | #209

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

Mar 25, 202427:09
Closing The Racial Health Gap, Liver Biopsy Results, #300daysofdiscipline, WHOOP Data Review | #208

Closing The Racial Health Gap, Liver Biopsy Results, #300daysofdiscipline, WHOOP Data Review | #208

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

Feb 05, 202433:46
Experiencing Gratitude, Wellness Journey Update, Mindful Reflection 2023, Setting Intentions For 2024 | #207

Experiencing Gratitude, Wellness Journey Update, Mindful Reflection 2023, Setting Intentions For 2024 | #207

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

Dec 26, 202335:34
"Do Less, Be More" - Latest Mindful Merch Collection | #206

"Do Less, Be More" - Latest Mindful Merch Collection | #206

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

Nov 20, 202331:50
Balance Breathing Practice, Annual Exam Results Update, Reflecting on October WHOOP Data, Setting Intentions to Live Well, Stewardship | #205

Balance Breathing Practice, Annual Exam Results Update, Reflecting on October WHOOP Data, Setting Intentions to Live Well, Stewardship | #205

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

Nov 12, 202334:57
Mindfulness Framework, Annual Exam Results, Reflecting on WHOOP Data, Mental Diet Audit, Mindful Moment Reminders | #204

Mindfulness Framework, Annual Exam Results, Reflecting on WHOOP Data, Mental Diet Audit, Mindful Moment Reminders | #204

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

Oct 15, 202330:20
Breath Control, Morning Yoga Practice, Cultural Background and Self-Care, Building Confidence, Mental Health Basics | #203

Breath Control, Morning Yoga Practice, Cultural Background and Self-Care, Building Confidence, Mental Health Basics | #203

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

Oct 01, 202332:20
Being Curious, 3-Minute Yoga Practice, Creating Greater Alignment, The Power of Mental Agility, Accessing Free Healthcare Resources | #202

Being Curious, 3-Minute Yoga Practice, Creating Greater Alignment, The Power of Mental Agility, Accessing Free Healthcare Resources | #202

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

Sep 24, 202333:06
Checking In With Yourself, Yoga For Beginners, Appreciating Your Journey, Improving Health Outcomes For Black Youth | #201

Checking In With Yourself, Yoga For Beginners, Appreciating Your Journey, Improving Health Outcomes For Black Youth | #201

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

Sep 17, 202330:42
Changing Seasons, Life Updates, Reducing Neck Pain, Chakra Awareness, Actualizing Your Full Potential, Updating Your Mindset About Sleep | #200

Changing Seasons, Life Updates, Reducing Neck Pain, Chakra Awareness, Actualizing Your Full Potential, Updating Your Mindset About Sleep | #200

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

Sep 10, 202340:46
[Rewind] Mental Agility | #199

[Rewind] Mental Agility | #199

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

Aug 27, 202319:55
LaBarron Burwell MSA, CWP: Integrating Wellness Into Workplaces, Understanding Mental Hygiene, The Journey to Better Sleep | #198

LaBarron Burwell MSA, CWP: Integrating Wellness Into Workplaces, Understanding Mental Hygiene, The Journey to Better Sleep | #198

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

Aug 20, 202345:57
Wellness Wednesdays: Box Breathing Practice, Processing Uncomfortable Emotions, Developing Emotional Resilience, Auditing Your Screen Time, Black Maternal Health Equity | #28

Wellness Wednesdays: Box Breathing Practice, Processing Uncomfortable Emotions, Developing Emotional Resilience, Auditing Your Screen Time, Black Maternal Health Equity | #28

Here's what I'll be covering in this episode:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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 🙏🏾


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

Aug 13, 202334:47
Wellness Wednesdays: Thought Visualization Practice, Enhancing Self-Care, July WHOOP Data Review, Prioritizing Rest, Skin Cancer in the Black Community | #27

Wellness Wednesdays: Thought Visualization Practice, Enhancing Self-Care, July WHOOP Data Review, Prioritizing Rest, Skin Cancer in the Black Community | #27

Here's what I'll be covering in this episode:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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 🙏🏾


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

Aug 06, 202332:45
Wellness Wednesdays: Grounding Gratitude Practice, Handling Challenges & Setbacks, NWI Award Winner, Increasing Hydration, Disparities in Breast Cancer Survival Rates | #26

Wellness Wednesdays: Grounding Gratitude Practice, Handling Challenges & Setbacks, NWI Award Winner, Increasing Hydration, Disparities in Breast Cancer Survival Rates | #26

Here's what I'll be covering in this episode:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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 🙏🏾


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

Jul 30, 202335:55
[Rewind] Peace Over Perfection | #197

[Rewind] Peace Over Perfection | #197

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

Jul 23, 202331:01
Wellness Wednesdays: Releasing Emotional Attachments, Creating Core Value Alignment, Re-Defining Your Relationship With Failure, Lowering My InnerAge, Understanding Your Family Health History | #25

Wellness Wednesdays: Releasing Emotional Attachments, Creating Core Value Alignment, Re-Defining Your Relationship With Failure, Lowering My InnerAge, Understanding Your Family Health History | #25

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 🙏🏾


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

Jul 16, 202341:45
Wellness Wednesdays: The Art of Letting Go, Finding Fulfillment, WHOOP June MPA Review, Upcoming Health Fair, Closing the Racial Health Gap | #24

Wellness Wednesdays: The Art of Letting Go, Finding Fulfillment, WHOOP June MPA Review, Upcoming Health Fair, Closing the Racial Health Gap | #24

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 🙏🏾


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

Jul 09, 202340:34
Wellness Wednesdays: Cultivating Inner Peace, Self-Love in Action, Making Rest a Priority, Consistent Growth & Development, Understanding Heart Disease & Prevention | #23

Wellness Wednesdays: Cultivating Inner Peace, Self-Love in Action, Making Rest a Priority, Consistent Growth & Development, Understanding Heart Disease & Prevention | #23

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 🙏🏾


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 - 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

Jul 02, 202339:17
Wellness Wednesdays: Adding Mantras to Mindfulness, My Perspective on Aging, Creating a Sustainable Healthy Lifestyle, Understanding Key Differences Between Health Equality, Equity, and Justice | #22

Wellness Wednesdays: Adding Mantras to Mindfulness, My Perspective on Aging, Creating a Sustainable Healthy Lifestyle, Understanding Key Differences Between Health Equality, Equity, and Justice | #22

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 👇🏾


Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great 🙏🏾


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 - 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

Jun 25, 202325:04
Wellness Wednesdays: My First Thought of the Day, WHOOP May MPA Review, Reducing Social Media Intake, Understanding and Cultivating Self-Efficacy | #21

Wellness Wednesdays: My First Thought of the Day, WHOOP May MPA Review, Reducing Social Media Intake, Understanding and Cultivating Self-Efficacy | #21

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 🙏🏾


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 - 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

Jun 18, 202338:50
Wellness Wednesdays: Thought-Labeling Exercise, Seeing Love in the Mirror, Ultramarathon Reflection, Key Takeaways From My 50K Journey | #20

Wellness Wednesdays: Thought-Labeling Exercise, Seeing Love in the Mirror, Ultramarathon Reflection, Key Takeaways From My 50K Journey | #20

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 🙏🏾


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 - 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

Jun 11, 202330:29
Wellness Wednesdays: Self-Esteem Affirmations, Benefits of Community, Completing My 50K Training Program, Connections Between Mental & Physical Health | #19

Wellness Wednesdays: Self-Esteem Affirmations, Benefits of Community, Completing My 50K Training Program, Connections Between Mental & Physical Health | #19

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 🙏🏾


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 - 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

Jun 04, 202334:21
Wellness Wednesdays: Observing Your Thoughts, Honoring Personal Boundaries, 50K Training Update, Habits to Optimize Mental Health | #18

Wellness Wednesdays: Observing Your Thoughts, Honoring Personal Boundaries, 50K Training Update, Habits to Optimize Mental Health | #18

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 🙏🏾


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 - 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

May 28, 202338:48
Wellness Wednesdays: Leaving A Legacy, Monthly Weigh-In Review, Benefits of Collecting Health Data, Mental Health in the Black Community | #17

Wellness Wednesdays: Leaving A Legacy, Monthly Weigh-In Review, Benefits of Collecting Health Data, Mental Health in the Black Community | #17

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 🙏🏾

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 - 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

May 21, 202337:21
Wellness Wednesdays: Words For My Teenage Self, Reviewing Latest WHOOP MPA, Optimizing My 50K Training, Sleeps Impact On Mental Health | #16

Wellness Wednesdays: Words For My Teenage Self, Reviewing Latest WHOOP MPA, Optimizing My 50K Training, Sleeps Impact On Mental Health | #16

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 🙏🏾

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 - 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

May 14, 202330:15
[Replay] Women's Mental Health Awareness Compilation: Stories & Strategies to Maintain a Healthy Inner World | #196

[Replay] Women's Mental Health Awareness Compilation: Stories & Strategies to Maintain a Healthy Inner World | #196

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

May 07, 202327:35
Wellness Wednesdays: Crying Is Healthy, Updating Sleep Habits, Living With Intention, Speaking Life Into Yourself | #15

Wellness Wednesdays: Crying Is Healthy, Updating Sleep Habits, Living With Intention, Speaking Life Into Yourself | #15

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 👇🏾

Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great 🙏🏾

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 - 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

Apr 30, 202334:32
Wellness Wednesdays: Benefits of Blood Testing, 50K Training Program Update, Minority Healthcare Mindset Shift, FREE Cancer Screening Event | #14

Wellness Wednesdays: Benefits of Blood Testing, 50K Training Program Update, Minority Healthcare Mindset Shift, FREE Cancer Screening Event | #14

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 👇🏾

Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great 🙏🏾

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 - 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

Apr 23, 202333:21
Wellness Wednesdays: Minority Health Month, Body Scan Exercise, March WHOOP MPA Review, Social Determinants of Health | #13

Wellness Wednesdays: Minority Health Month, Body Scan Exercise, March WHOOP MPA Review, Social Determinants of Health | #13

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 👇🏾

Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great 🙏🏾

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 - 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

Apr 09, 202331:45
Wellness Wednesdays: Pushing Beyond My Comfort Zone, Running 300 Miles, New WHOOP Stress Monitor, The Power of Naps | #12

Wellness Wednesdays: Pushing Beyond My Comfort Zone, Running 300 Miles, New WHOOP Stress Monitor, The Power of Naps | #12

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 🙏🏾

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 - 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

Apr 02, 202331:43
Wellness Wednesdays: Generational Wellness Through Storytelling, Navigating Occupational Transitions, Consuming Educational Content, Recovering From & Preventing Burnout | #11

Wellness Wednesdays: Generational Wellness Through Storytelling, Navigating Occupational Transitions, Consuming Educational Content, Recovering From & Preventing Burnout | #11

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 🙏🏾

Balance Period Resources:

See our Products/Services: https://shop.balanceperiod.com/

Check out our Resource Center: https://balance-period.ck.page/profile

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

Mar 26, 202333:31
Wellness Wednesdays: 5 Year Podcasting Anniversary, Sharing My Mental Health Journey, Balancing My Time & Energy, 6 FREE Self-Care Strategies | #10

Wellness Wednesdays: 5 Year Podcasting Anniversary, Sharing My Mental Health Journey, Balancing My Time & Energy, 6 FREE Self-Care Strategies | #10

Here's what I'll be covering in this episode:

1. Mindful Moment - I guide us through 3 rounds of deep breathing paired with movement to relieve tension in our neck muscles.

2. Mindful Reflection - I answered last week's question from the Balance Period Newsletter: "Which domain of my wellness am I most proud of? Which one needs more attention?". I also share my reflections on making it to the 5-year anniversary of launching the first episode of the Balance Period Podcast.

3. Check-In - I share some updates on the current status of my mind and body and how my Self-Care habits have been contributing to their optimal function. I also discuss my time-tracking practices and balancing my workload with my 50K training program. I then talk about expanding my awareness around the quality of what I am consuming. Finally, I discuss aligning my mindfulness practice with loving-kindness so I can continue to respond to myself with love and compassion.

4. System Updates - I share a new course that I am taking to learn more about the science of behavior change as it relates to adopting healthier habits.

5. Resource Review - I share the featured article from the Balance Period Newsletter: 6 No-Nonsense Self-Care Strategies That Don’t Cost a Thing, highlighting some of the simple, sustainable ways to invest in our Self-Care.

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 🙏🏾


Balance Period Resources:

See our Products/Services: https://shop.balanceperiod.com/

Check out our Resource Center: https://balance-period.ck.page/profile

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


Book Recommendations [Paid Links]:

The Power of When - https://amzn.to/32P48No

Why We Sleep - https://amzn.to/32P43cy

Mar 19, 202334:25
Wellness Wednesdays: Bloodwork Updates, FitIndex Weigh-In Results, Sleep Improvement App, Meditation Myths | #9

Wellness Wednesdays: Bloodwork Updates, FitIndex Weigh-In Results, Sleep Improvement App, Meditation Myths | #9

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 5 rounds of deep breathing and an awareness practice to redefine our relationship with our thoughts.

2. Mindful Reflection - I answered last week's question from the Balance Period Newsletter: "What is something I am holding onto that I need to let go of?"

3. Check-In - I share some updates on what next steps I am taking after reviewing my InsideTracker data with my primary care physician. I also discuss some of the sleep trends I notice in the data I received from my Weekly WHOOP Performance Assessment. 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.

4. System Updates - I share an app that can be used to create an evening routine, without a wearable device, and help improve your quality of sleep called ZenSleep.

5. Resource Review - I share the featured article from the Balance Period Newsletter: Meditation Facts - Why You Don't Have to Clear Your Mind, and highlight some of the common misconceptions associated with practicing meditation.

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 👇🏾

Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great 🙏🏾

Balance Period Resources:

Support Balance Period on Patreon: https://www.patreon.com/balanceperiod

See our Products/Services: https://shop.balanceperiod.com/

Check out our Resource Center: https://balance-period.ck.page/profile

Sustainable Self-Care System Discounts: shorturl.at/lpsMV

Generational Wellness Creators Community: shorturl.at/akorQ

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Access more resources: https://linktr.ee/balanceperiod

Mar 12, 202332:33
Wellness Wednesdays: Mindful Reflection of February, WHOOP MPA Review, Auditing What We Consume, 6 Sustainable Ways to Live Healthier & Longer | #8

Wellness Wednesdays: Mindful Reflection of February, WHOOP MPA Review, Auditing What We Consume, 6 Sustainable Ways to Live Healthier & Longer | #8

Here's what I'll be covering in this episode:

1. Mindful Moment - I guide us through 5 rounds of deep breathing and an awareness practice to expand our awareness of the thoughts that cross our minds.

2. Mindful Reflection - I answered last week's question from the Balance Period Newsletter: "In what ways did I invest in my health and wellness in February?"

3. Check-In - I share the results of my Monthly Performance Assessment from WHOOP. I discuss some of the trends I notice in my data and what adjustments I can make during March to improve my sleep quality. I also talk about what behaviors have had the highest positive impact on my recovery. Here are some measured metrics: sleep quality, resting heart rate, heart rate variability, training behavior, and beneficial behaviors.

4. System Updates - I share an app that I downloaded to help me gain a deeper understanding of the quality of the food that I consume and the cosmetic products I use called Yuka.

5. Resource Review - I share the featured article from the Balance Period Newsletter: 6 Tips to Live a Healthier, Longer Life, and highlight some of the sustainable habits we can practice to promote our health and longevity.

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, send them via email to podcast@balanceperiod.com

Remember to be patient with yourself, and kind to yourself because you don't have to be perfect to be great 🙏🏾

Balance Period Resources:

Support Balance Period on Patreon: https://www.patreon.com/balanceperiod

See our Products/Services: https://shop.balanceperiod.com/

Check out our Resource Center: https://balance-period.ck.page/profile

Sustainable Self-Care System Discounts: shorturl.at/lpsMV

Generational Wellness Creators Community: shorturl.at/akorQ

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Access more resources: https://linktr.ee/balanceperiod

Mar 05, 202331:47
Wellness Wednesdays: Analyzing Recent InsideTracker Results, Optimal vs Clinical Biomarker Ranges, Calming Anxiety to Improve Sleep Quality | #7

Wellness Wednesdays: Analyzing Recent InsideTracker Results, Optimal vs Clinical Biomarker Ranges, Calming Anxiety to Improve Sleep Quality | #7

Here's what I'll be covering in this episode:

1. Mindful Moment - I guide us through 3 rounds of deep breathing and an awareness practice to give our muscles the permission to relax.

2. Mindful Reflection - I discuss the impact my Sustainable Self-Care System has had on my capacity to stay in alignment with my purpose in the midst of experiencing a season of transition.

3. Check-In - I share the results of my most recent InsideTracker blood test. I talk through what has influenced the increase in my inner age and some of the potential adjustments I can make to see shift this number in the opposite direction. I also discuss the difference between my optimal and clinical biomarker ranges and why I've decided to get multiple blood tests this year.

4. System Updates - I talk about beginning to expand my awareness of my nutritional intake so I can align my iron with its optimal range.

5. Resource Review - I share the featured article from the Balance Period Newsletter: Tools to Calm Your Anxiety and Finally Get Some Sleep and highlight the importance of creating a consistent sleeping schedule.

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 🙏🏾

Balance Period Resources:

Support Balance Period on Patreon: https://www.patreon.com/balanceperiod

See our Products/Services: https://shop.balanceperiod.com/

Check out our Resource Center: https://balance-period.ck.page/profile

Sustainable Self-Care System Discounts: shorturl.at/lpsMV

Generational Wellness Creators Community: shorturl.at/akorQ

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Access more resources: https://linktr.ee/balanceperiod

Feb 26, 202326:48
Wellness Wednesday: 20-Mile Run Recovery, Experiencing Burnout, Inside Tracker Update, Cultivating Greater Self-Compassion | #6

Wellness Wednesday: 20-Mile Run Recovery, Experiencing Burnout, Inside Tracker Update, Cultivating Greater Self-Compassion | #6

Here's what I'll be covering in this episode:

1. Mindful Moment - I guide us through 3 rounds of deep breathing and movement practice to relieve tension in our neck and shoulders.

2. Mindful Reflection - I discuss some things I learned from reflecting on my work habits. Even though I can accept where I currently am, I recognize that there is still room for improvement in optimizing my health.

3. Check-In - I discuss how my body is recovering from a 20-mile run and how mentally I've been experiencing some symptoms of burnout; focusing my attention on whether the habits I practice are in alignment with my values and goals; recognizing that there is room for me to be more disciplined with the food I consume; and doubling down on being kind to myself instead of being critical.

4. System Updates - I foreshadow a new app that I have been testing out to support me in updating my evening routine.

5. Resource Review - I share the featured article from the Balance Period Newsletter: The Benefits of Self-Compassion & How to Cultivate More and highlight the value of developing and kind and compassionate relationship with ourselves.

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, send me an email 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 🙏🏾

Balance Period Resources:

Support Balance Period on Patreon: https://www.patreon.com/balanceperiod

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Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Access more resources: https://linktr.ee/balanceperiod

Feb 19, 202328:32
Wellness Wednesdays: Reaching a 50K Training Milestone, Responding to Failure, Questions to Enhance Self-Care, Contributing to Community Care | #5

Wellness Wednesdays: Reaching a 50K Training Milestone, Responding to Failure, Questions to Enhance Self-Care, Contributing to Community Care | #5

Here's what I'll be covering in this episode:

1. Mindful Moment - I guide us through 3 rounds of deep breathing and a self-love practice through intentional touch.

2. Mindful Reflection - I share a couple of highlights from the week prior: leading a Mindful Moment at the first stop of the Moments With Murdock Experience mid-west tour and running a PR. I also discuss failing to accomplish my reading goal for January and the adjustments I am making to move forward.

3. Check-In - I discuss how my body is adapting to the strain I am putting it under and how I am approaching caring for myself mentally; continuing to prioritize time for proactive rest, primarily through taking naps and realizing that my current evening routine is unsustainable; being intentional about the relationship I am developing with myself and choosing to lead with love and compassion; and continuing to be mindful of what I consume and determine what will work best for my optimal performance.

4. System Updates - I share the practice that I have added to my daily check-ins, increasing curiosity about my current and future needs to care for myself at a higher level.

5. Resource Review - I share the featured article from the Balance Period Newsletter: Stronger Together, When Self-Care Becomes Community Care and the importance of understanding how you can contribute to helping your community improve their quality of 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, send me an email 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 🙏🏾

Balance Period Resources:

Support Balance Period on Patreon: https://www.patreon.com/balanceperiod

See our Products/Services: https://shop.balanceperiod.com/

Check out our Resource Center: https://balance-period.ck.page/profile

Sustainable Self-Care System Discounts: shorturl.at/lpsMV

Generational Wellness Creators Community: shorturl.at/akorQ

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Access more resources: https://linktr.ee/balanceperiod

Feb 12, 202318:30
Wellness Wednesdays: WHOOP MPA Review, Monthly Weigh-In Review, Breaking Generational Curses | #4

Wellness Wednesdays: WHOOP MPA Review, Monthly Weigh-In Review, Breaking Generational Curses | #4

Here's what I'll be covering in this episode:
1. Mindful Moment - I guide us through 3 rounds of deep breathing and movement to relieve tension in our mind and body.
2. Mindful Reflection - I share the insights of my Monthly WHOOP Performance Assessment and what metrics I focus on to support me in aligning my habits with my mind and body's optimal function.
3. Check-In - I discuss the results of my monthly weigh-in and the metrics that have shifted since the start of the year; continuing to prioritize time for proactive rest practices; maintaining consistent consumption habits across my physical and mental diet; and continuing to monitor my responses and reactions so I can keep them aligned with my values and goals.
4. System Updates - I share the details of the recent purchase I made to give me insights into my biological age.
5. Resource Review - I share the featured article from the Balance Period Newsletter: 10 Steps to Take When Heart Disease Runs in Your Family and the importance of understanding your family's medical history.
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 🙏🏾
Balance Period Resources:
Support Balance Period on Patreon: www.patreon.com/balanceperiod
See our Products/Services: shop.balanceperiod.com/
Check out our Resource Center: balance-period.ck.page/profile
Sustainable Self-Care System Discounts: shorturl.at/lpsMV
Generational Wellness Creators Community: shorturl.at/akorQ
Download our Free Energy Management Guide: balance-period.ck.page/742a74403a
Access more resources: linktr.ee/balanceperiod
Feb 05, 202317:51
Wellness Wednesdays: Rest is Resistance, New 50K Training Program, Secrets to Getting Better Sleep | #3

Wellness Wednesdays: Rest is Resistance, New 50K Training Program, Secrets to Getting Better Sleep | #3

Here's what I'll be covering in this episode:

1. Mindful Moment - I guide us through 3 rounds of deep breathing and an abbreviated body scan awareness exercise.

2. Mindful Reflection - I share the insights I have gleaned about the value of rest from reading Rest is Resistance by Tricia Hersey.

3. Check-In - I discuss how my body is adapting to an increased amount of running, my focus on practicing proactive rest, eating food earlier in the day, and allowing myself to pause, breathe, and respond with what I experience with intention.

4. System Updates - I talk about the new app I am using to help me measure my progress during my 50K training program.

5. Resource Review - I share the featured article from the Balance Period Newsletter: 8 Secrets to Getting Better Sleep and my recommendation on where to start.

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 🙏🏾

Balance Period Resources:

Support Balance Period on Patreon: https://www.patreon.com/balanceperiod

See our Products/Services: https://shop.balanceperiod.com/

Check out our Resource Center: https://balance-period.ck.page/profile

Sustainable Self-Care System Discounts: shorturl.at/lpsMV

Generational Wellness Creators Community: shorturl.at/akorQ

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Access more resources: https://linktr.ee/balanceperiod

Jan 29, 202320:02
Wellness Wednesdays: PE Anniversary, Creating Quiet Time, New Energy Tracking Tool, Sleep and Mental Health | #2

Wellness Wednesdays: PE Anniversary, Creating Quiet Time, New Energy Tracking Tool, Sleep and Mental Health | #2

Here's what I'll be covering in this episode:

1. Mindful Moment - I guide us through 5 rounds of deep breathing and a full body scan awareness exercise.

2. Mindful Reflection - I share the emotions that arise as I honor the 6 year anniversary of experiencing a pulmonary embolism.

3. Check-In - I discuss my current level of conditioning and the impact it has on my WHOOP data, my focus on carving out time for rest, eating less processed foods, and maintaining a peaceful mental state in the midst of adversity.

4. System Updates - I share the new planner and piece of software I am using to measure how I am spending my time.

5. Resource Review - I walk us through the Balance Period newsletter and share the featured article that highlights the connection between our sleep and mental health.

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 as you be the change you want to see in your family and community 🙏🏾

Balance Period Resources:

Join Balance Period on Patreon: https://www.patreon.com/balanceperiod

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

See our Products/Services: https://shop.balanceperiod.com/

Check out our Resource Center: https://balance-period.ck.page/profile

Sustainable Self-Care System Discounts: shorturl.at/lpsMV

Generational Wellness Creators Community: shorturl.at/akorQ

Access more resources: https://linktr.ee/balanceperiod

Jan 22, 202327:18
Wellness Wednesdays: What To Expect, 2023 Goals, First Books on the Reading List | #1

Wellness Wednesdays: What To Expect, 2023 Goals, First Books on the Reading List | #1

Happy New Year! Back in 2020, I made the commitment to fearlessly invest in my personal growth and development, and openly share what I learn along my journey with others. This year I will be using Wellness Wednesdays as a space to be transparent about my wellness journey and provide you with insights on exactly what I am doing to create generational wellness. Here's the framework of this show:

1. Mindful Moment - I will guide us through a breathing exercise to ground us and strengthen our mindfulness muscles

2. Mindful Reflection - I will share what I learned from my experiences over the past week

3. Check-In - I will be sharing what is happening in my mind/body, how I am spending my time and energy, what I am choosing to consume, and how I am responding to what I experience

4. System Updates - I will be sharing any updates I am making to my sustainable self-care system

5. Resource Review - I will be reviewing the resources shared by Balance Period

My desire is to create a space where we learn, grow, and create generational wellness together. If you ever have any questions you would like answered on the show, email me directly at ray@balanceperiod.com

Remember to be patient with yourself, and be kind to yourself today 🙏🏾

With gratitude,

–Recovery Ray

Balance Period Resources:

Support Balance Period on Patreon: https://www.patreon.com/balanceperiod

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Jan 15, 202317:43
Growing Into 2023: Best of 2022, Mindsets for the New Year, Contributing to The Mission | #195

Growing Into 2023: Best of 2022, Mindsets for the New Year, Contributing to The Mission | #195

How will you be growing into 2023?

If you listened to episode 194 you know the value of mindful reflections. In this episode, Nick and Ray share how they are using what they learned from this year to be intentional about where they invest their time and energy in 2023. If you haven't already, now is a great time to begin thinking about your mindset on the new year and where you will be focusing your time and attention.

Here's what you can expect from this episode:

  1. Mindful Moment - Pause, observe 3 rounds of Balance Breathing and participate in an exercise to focus your attention on the physical sensations you are feeling
  2. Best of 2022- Ray shares some of the most popular topics from the Balance Period Podcast in 2022 and what you can expect in future episodes.
  3. Mindsets for the New Year - Nick and Ray share the mindsets they are taking with them into the new year and how it will direct where they invest their energy
  4. Contributing to the Mission  - Nick and Ray offer ways you can contribute to Balance Period's mission and challenge you to engage with us on social media

Questions? Comments? Feedback? Send them to us at podcast@balanceperiod.com

Let's listen, learn, and grow together!

Balance Period Resources:

Support Balance Period on Patreon: https://www.patreon.com/balanceperiod

See our Products/Services: https://shop.balanceperiod.com/

Sustainable Self-Care System Discounts: shorturl.at/lpsMV

Generational Wellness Creators Community: shorturl.at/akorQ

Join our Email List: https://balance-period.ck.page/a5703dcd32

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Dec 25, 202225:56
Mindful Reflection of 2022: Lessons Learned & Sustainable Self-Care System Upgrades | #194

Mindful Reflection of 2022: Lessons Learned & Sustainable Self-Care System Upgrades | #194

Have you done a mindful reflection on 2022 yet?

The ending of a year brings about a great opportunity to develop into a better version of ourselves! How do you do? Through mindful reflection. As you know, mindfulness is paying attention to the present moment with three things: intention, curiosity, and compassion. Adding mindfulness to your end-of-year reflection allows you to observe where you've been, without judgment, and extract the valuable lessons you can use to grow into the new year.

Here's what you can expect from this episode:

  1. Mindful Moment - Pause, observe 3 rounds of Balance Breathing and participate in an exercise to focus your attention and energy within
  2. What lesson did you learn from 2022? - Nick and Ray share the most valuable lessons they learned from reflecting on their experiences in 2022
  3. Sustainable Self-Care System Upgrades - Nick and Ray share the activities they integrated into their Sustainable Self-Care System throughout the year
  4. Mindful Reflection Challange  - Nick and Ray offer a couple of challenges that, if accepted, can help you improve your quality of life

Questions? Comments? Feedback? Email us at podcast@balanceperiod.com

Let's listen, learn, and grow together!

Balance Period Resources:

Support Balance Period on Patreon: https://www.patreon.com/balanceperiod

See our Products/Services: https://shop.balanceperiod.com/

Sustainable Self-Care System Discounts: shorturl.at/lpsMV

Generational Wellness Creators Community: shorturl.at/akorQ

Join our Email List: https://balance-period.ck.page/a5703dcd32

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Access more resources: https://linktr.ee/balanceperiod

Dec 18, 202227:54
Take Action Today w. Willie Viverette | #193
Dec 11, 202246:02
Mindful Relationships: Entrepreneurship, Mental Health, and Sustaining a Health Romantic Relationship | #192

Mindful Relationships: Entrepreneurship, Mental Health, and Sustaining a Health Romantic Relationship | #192

Are you in a mindful relationship?

We asked for recommendations on topics we should cover on the show and you all delivered! This request centered on how an entrepreneur can maintain their mental health while in a romantic relationship. Nick and Ray provide insights on their journies of staying mentally healthy as they balance entrepreneurship and their romantic relationship. If you are an entrepreneur and in a relationship [or looking to be in one] this episode will provide valuable insights into how to approach caring for yourself and your significant other.

Here's what you can expect from this episode:

  1. Mindful Moment - Pause, observe 3 DEEP breaths and participate in an exercise to calm your central nervous system and experience inner peace
  2. How Do You Promote Your Mental Health? - Nick and Ray share their perspective on what's important when it comes to maintaining optimal mental health
  3. Relationship Journey - Nick and Ray share the experiences they have had while finding a balance between nurturing their relationship and running their business
  4. Habits for Sustaining a Health Romantic Relationship  - Nick and Ray offer some of the habits they practice to promote the health and development of their romantic relationships

Questions? Comments? Feedback? Email us at podcast@balanceperiod.com

Let's listen, learn, and grow together!

Balance Period Resources:

Support Balance Period on Patreon: https://www.patreon.com/balanceperiod

See our Products/Services: https://shop.balanceperiod.com/

Sustainable Self-Care System Discounts: shorturl.at/lpsMV

Generational Wellness Creators Community: shorturl.at/akorQ

Join our Email List: https://balance-period.ck.page/a5703dcd32

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Access more resources: https://linktr.ee/balanceperiod

Dec 04, 202232:14
How Family Has Impacted Our Journey | #191

How Family Has Impacted Our Journey | #191

What impact has your family had on your life?

Coming off of the Thanksgiving holiday it's only right that this episode is focused on family. As humans, we are a lot more alike than we are different, and we are more like our family members than anyone else. Nick and Ray discuss their family's impact on them becoming the men they are today. They also share some ways each has intentionally improved the quality of their relationships with their family members. Lastly, Nick and Ray provide some perspective on how we can develop a stronger family unit, one conversation at a time.

Here's what you can expect from this episode:

  1. Mindful Moment - Pause, observe 3 DEEP breaths and participate in an exercise to relax your muscles as you reconnect with the present moment
  2. What are you thankful for? - Nick and Ray share a family tradition and discuss what they are thankful for
  3. Reflecting on the impact of family - Nick and Ray share what they believe is the greatest impact their family has had on their lives
  4. Building a stronger family unit - Ray talks about the value of communication and how we can use it to create more unity within our family, one conversation at a time

Questions? Comments? Feedback? Email us at podcast@balanceperiod.com

Let's listen, learn, and grow together!

Balance Period Resources:

Support Balance Period on Patreon: https://www.patreon.com/balanceperiod

See our Products/Services: https://shop.balanceperiod.com/

Sustainable Self-Care System Discounts: shorturl.at/lpsMV

Generational Wellness Creators Community: shorturl.at/akorQ

Join our Email List: https://balance-period.ck.page/a5703dcd32

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Access more resources: https://linktr.ee/balanceperiod

Nov 27, 202229:50
Customized Wellness Plans | #190

Customized Wellness Plans | #190

Do you have an action plan to create generational wellness?

If we fail to plan, we plan to fail. In this episode, Nick and Ray break down one of the newest offerings from Balance Period: Customized Wellness Plans. They share what's included in each package, why having a wellness plan is essential, and how getting a plan can help us incrementally improve our quality of life and create generational wellness. They also share some details of the exciting discounts and incentives Balance Period is offering this holiday season.

Here's what you can expect from this episode:

  1. Mindful Moment - Pause, enjoy 3 rounds of Balance Breathing and space to expand your awareness of the sensations you feel as you breathe
  2. Customized Wellness Plan Breakdown - Ray explains what's included in each of the 3 wellness plan options
  3. Where's the Value? - Nick and Ray share what they believe to be the most valuable aspects of having a Customized Wellness Plan
  4. Black Friday Discount - Ray unveils the store-wide discount that is being offered for Black Friday along with details on a $100 referral kickback from purchases of any Customized Wellness Plan

Questions? Comments? Feedback? Email us at podcast@balanceperiod.com

Let's listen, learn, and grow together!

Balance Period Resources:

Support Balance Period on Patreon: https://www.patreon.com/balanceperiod

Shop our Products/Services: https://shop.balanceperiod.com/

Sustainable Self-Care System Discounts: shorturl.at/lpsMV

Generational Wellness Creators Community: shorturl.at/akorQ

Join our Email List: https://balance-period.ck.page/a5703dcd32

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Access more resources: https://linktr.ee/balanceperiod

Nov 20, 202225:15
[Rewind] How to Leverage Stress to Enhance Growth and Wellbeing | #189

[Rewind] How to Leverage Stress to Enhance Growth and Wellbeing | #189

What is your relationship with stress?

Back with another rewind episode! In addition to the happiness and joy that comes with the holiday season this time of year can also be extremely stressful. Depending on our mindset towards stress and how we choose to respond, we can ensure we maintain optimal well-being in the midst of the stress we experience. This episode is from our Stress Awareness Month series so if you are interested in learning more about stress and healthy ways to relate to it, check out episodes 157-160!

Here's what you can expect from this episode:

  1. Mindful Moment - Pause, enjoy 3 rounds of DEEP breathing and get more in tune with the physical environment around you
  2. Community Questions - Nick and Ray answer some of the questions that were received from listeners concerning stress
  3. Understanding Stress - Ray provides insight into what stress is so we can begin to audit our mindset toward it
  4. How to Leverage Stress - Ray breaks down a 3 step process we can use to re-define the relationship we have with stress and promote our overall wellbeing

Questions? Comments? Feedback? Email us at podcast@balanceperiod.com

Let's listen, learn, and grow together!

Balance Period Resources:

Support Balance Period on Patreon: https://www.patreon.com/balanceperiod

See our Products/Services: https://shop.balanceperiod.com/

Sustainable Self-Care System Discounts: shorturl.at/lpsMV

Generational Wellness Creators Community: shorturl.at/akorQ

Join our Email List: https://balance-period.ck.page/a5703dcd32

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Access more resources: https://linktr.ee/balanceperiod

Nov 13, 202228:44
[Rewind] 5 Healthy Sleep Hygiene Habits | #188

[Rewind] 5 Healthy Sleep Hygiene Habits | #188

What sleep hygiene habits do you practice?

This is a rewind episode! Even though this time of year brings times of joy and laughter with our family and friends, it also comes with something that can have a negative impact on our mental and emotional health: seasonal depression. One of the simple and sustainable ways we can promote our mental health is by regularly getting high-quality sleep. That is why this rewind is of one the most popular episodes from our Sustainable Self-Care System series that kicked off 2022 where we share 5 healthy sleep hygiene habits!

Here's what you can expect from this episode:

  1. Mindful Moment - Pause, enjoy 3 rounds of BALANCE breathing and check in with what you are feeling in the present moment
  2. Defining Sleep Hygiene - Ray provides insight into what sleep hygiene is and how it can help us improve our quality of sleep
  3. 5 Sleep Hygiene Habits - Nick and Ray share 5 habits we can practice to improve our quality of sleep and overall quality of life; they also share the personal experiences they have had while practicing each habit

Questions? Comments? Feedback? Email us at podcast@balanceperiod.com

Let's listen, learn, and grow together!

Balance Period Resources:

Support Balance Period on Patreon: https://www.patreon.com/balanceperiod

See our Products/Services: https://shop.balanceperiod.com/

Sustainable Self-Care System Discounts: shorturl.at/lpsMV

Generational Wellness Creators Community: shorturl.at/akorQ

Join our Email List: https://balance-period.ck.page/a5703dcd32

Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a

Access more resources: https://linktr.ee/balanceperiod

Nov 06, 202226:26