Ophrequencies ✦ Mindset, Mental Health & Wellbeing Podcast by Ophie Ho

It's so funny editing this episode (today - 23 August) because I recorded it on the 1 July, during our '4th Lockdown'. When we are now in our 6th?! I'm not sure what's happening but these feelings just get deeper the more we're locked down haha.

I hope that despite being a month ago, that it still feels relevant and helps you to get through whatever you're going through.

In this episode, we talk about people pleasing; why we're so accustomed to putting others on a pedastal... signs that you're a people pleaser and how to put yourself back into the main character energy that you deserve!

In this episode, I dive into the nitty gritty of nutrition, and what it means to fuel our bodies nutritiously! :) I also touch a little on nutrition psychology and what exactly drives us to eat and/or lose our sense of judgement when it comes to emotional eating.

In this episode, we talk a little about impulse purchases and 'retail therapy' as a coping mechanism to fill some void of discomfort, anxiety and stress. It's an interesting phenomenon as millions of dollars are invested into targeted marketing that psychologically encourages us to buy more and obtain more; that we constantly need a solution to our problems that we 'didn't know we needed'. So even knowing this, why DO we buy things we don't need? Why DO we give into these impulses?

In this episode, I talk a little bit about how I manage myself through stressful periods and give a few tips on how to manage heavy feelings when things get a bit crazy! I really hope you enjoy this episode and get something out of it!

This episode was an unplanned one with Melbourne's 4th lockdown. Whilst we are no longer in lockdown, there are many other parts of Australia, as well as the rest of the world that are facing these challenges both physically and mentally. 

In this episode, we openly and candidly discuss the potential struggles and why they may occur. We also discuss some strategies on how to manage these uncomfortable feelings.

In this episode, we're talking about a new season of ophrequencies and the impact of the global health pandemic has had on our mental health, as well as physical fitness.

In this episode, we're talking about getting out of a slump - quarantine edition. I'll be honest, I haven't really been feeling myself lately and it's made it hard to show up. Whilst I don't have it all figured out yet, I'm still taking things one step at a time and learning something new everyday so I hope that you enjoy this podcast episode where I talk a little bit about what worked for me in a more conversational style.

In this episode, we are spilling the tea on the influx of at-home workouts during this time.

We should never do these workouts and expect to look like the person who's showing us. If your body goals are based on someone else then you're always going to lose. 

We chat about what strategies you can implement in order to maintain or still make progress whilst in quarantine!

I know there's a lot going on right now; many of us are losing sleep, feeling anxious, out of our regular routine and unsure of what the future holds.

Take 10 minutes to escape from the noise and step into your peaceful place.

Breathe in, breathe out.

I hope these few moments help you to find some space in your mind; help you feel clear again.

If you liked this meditation, I'd love for you to let me know your thoughts over on Instagram: @ophieho

In this episode, we are taking a more raw, real and unscripted approach to a discussion surrounding our health, wellbeing and the coronavirus.

With the panic that has swept the globe by its feet (and bums 🧻 ), we should be prioritising the things we 𝗖𝗔𝗡 control, rather than panicking about the unknown 💥⁠

That's prioritising our 𝗛𝗘𝗔𝗟𝗧𝗛 and 𝗙𝗜𝗧𝗡𝗘𝗦𝗦 now, more than EVER before. Come and chill with me, while we chat about things that we can start focusing on and how we can manage our wellbeing in these scary times.

Some Resources for support & information:

In this episode, I discuss the metaphorical ways plants teach us about our own lives. I call it, the 5 stages of positive growth and change. These stages being: 

1. Plant: set intentions
2. Nurture: staying consistent
3. Sprout: gaining momentum and seeing progress
4. Bloom: meeting your goals vs exceeding them
5. Grow & Flow: checking your environment 

In this episode, I talk about how I've always hated showing my legs and how insecure about my body I was. This episode was very much off the cuff with no notes or bullet points, so I hope you still enjoy the rawness of it!

We discuss 2 strategies on how to overcome body image insecurities, so you can finally and actively work towards feeling fully confident in the skin that you're in!

In this episode, we discuss 5 simple steps to getting out of a funk. 

If you've been following me for a while, you'll know that I don't try to pretend I have my shit together - I'm pretty much overwhelmed 80% of the time HAHA. We discuss a few strategies to help get yourself out of a funk, out of overwhelm and into a higher version of you to smash your goals!

In this episode, we proudly present ophrequencies' FIRST guest and friend of the show: Maryanne Truong! Maryanne, you'll soon discover, is an influential and aspirational figure in the health and fitness space.

She's been through A LOT in her life and still looks fear in the eye without a shake of doubt that she will succeed in her mission of delivering value to all and everyone around her.

We ask her a few questions about how she's overcome her hardships in life, as well as lessons learned and values she carries through.

Hope you enjoy this episode as much as we did recording it!

In this super raw episode, I explain what's been happening in the last few months and why I had to take a step back from podcasting. In this time, I also made a very grounding realisation as to how we can find our REAL, RAW & TRUE passions. 

If you resonate with this, please come holla at me on instagram; share with me your thoughts, feelings and questions if any. See you there! @ophieho

“Forgive yourself for how you chose to survive. 

Forgive yourself for the desires you judged harshly. 

Forgive yourself for indulging in things that took up your time but didn’t fulfil you. 

Forgive yourself for declaring yourself as someone you’re not. 

Forgive yourself for your chosen avenues of negative expression. 

Forgive yourself for all the times you didn’t add value to others. 

Forgive yourself for what you discovered about yourself that you didn’t like. 

Forgive yourself for whatever ugliness you saw in yourself. 

Forgive yourself for not correcting what you think you should have. 

Forgive yourself for the parts you couldn’t respect. 

Forgive yourself for all these judgments.

Forgive yourself for not being able to forgive yourself before.” 

"To Be Happier, Start Thinking More About Your Death" – Arthur C. Brooks

Disclaimer: Please note that I am not claiming to speak on behalf of all other Australian Chinese. 

In this bonus story time episode of ophrequencies, I discuss how the expectations and standards our family and cultures place on us at an early age, can sometimes significantly impact the pathway we choose to follow; often times, not what we really want. 

I also share my experience and my story growing up, with the knowing belief that many others out there will be able to resonate with this feeling of being a foreigner in both the country you have spent most of your life in and the country your parents are from. 

I hope this episode was interesting and insightful to you!

I'd love to continue this conversation with you, feel free to come holla' at me on instagram! See you there!

“Energy is the currency of the universe. When you “pay” attention to something, you buy that experience. So when you allow your consciousness to focus on someone or something that annoys you, you feed it your energy, and it reciprocates with the experience of being annoyed. Be selective in your focus because your attention feeds the energy of it and keeps it alive, not just within you, but in the collective consciousness as well.” －Emily Maroutian

In this episode of ophrequencies, I discuss how our energy converts to a currency in our day-to-day lives. How easy and unconsciously we let ourselves dwell in the shadows instead of focusing our energies on the abundance of things and experiences that we have available to us; if only we could BE the change that we wished to see. 

If you can resonate with this, give this episode a listen!

I'd love to continue this conversation with you, feel free to come holla' at me on instagram! See you there!

Do you view gym as a chore, as a punishment for the food that you eat? Do you GYM only to compensate for your diet? Do you ever question, "why do I even go to the gym?", "what is this all even for?". 

In this episode of ophrequencies, I talk about how I've transitioned from the exact same thought-patterns and unhealthy eating habits, into a lifestyle that comes naturally to me. It was never a flick of a light switch, but I share how this gradual change came about, and what you can do about it too.

If you can resonate with this, give this episode a listen!

I'd love to continue this conversation with you, feel free to come holla' at me on instagram! See you there!

In the episode of ophrequencies, we discuss the power of pausing, and 3 steps to breaking that down. 

Too many times I've found that I've allowed emotions to take over my better judgement, and as a result, shape how the rest of my day looks. But I've recently discovered, that it doesn't have to be like that. And I'm here to share this story with you!

I'd love to continue this conversation with you, feel free to come holla' at me on instagram! See you there!

Thanks for checking out this podcast!

In the first introductory episode of ophrequencies, we dive into the 5 strategies that I use to manifest motivation and to both create and sharpen your discipline!

I'd love to continue this conversation with you, feel free to send me a DM on instagram.