The Masterful Art of Self Care

The Masterful Art of Self Care

By Anietie Ukpe-Wallace
The Masterful Art of Self-Care is a podcast designed to address women's health issues, help bring more self care in areas of the body that may have been neglected, overlooked or abused and bring more empowerment and education to women and their overall health and well-being.
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The Masterful Art of Self Care

Episode 50: Dr. Carrie Pagliano, Women's Health Physical Therapist

The Masterful Art of Self Care

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Episode 55: Self-Care Shaming
With this global pandemic, I am frequently catching myself shaming and critiquing how I am not doing enough self-care. I am not getting up early enough in the morning for my self-care routine, I am not as physically active as I should be, I am not doing all of the fun activities with my daughter or not sticking to a homeschooling schedule, I am not super productive enough and I am not doing enough for my business. So many "shoulds" and even more of feeling like I am not "doing enough". Maybe some of this resonates with you, both the internal and external shaming around self-care, but as I came to realize today that as long as I continue to show up with grace and my true self each time and each moment, I am doing enough and that is all that counts. Share with me if you are experiencing any type of shame around your self-care, I would love to hear how you are navigating changing that dialogue.
13:14
April 28, 2020
Episode 54: Jill Miller-The Queen of Self-Care
This is needed right now, we are in a  global pandemic and what is needed is real self-care. Caring for ourselves so that we can be there for others, whether you are a mother or a healthcare professional or teacher. I have dubbed Jill Miller, one of my first influential yoga and movement teachers, as the queen of self-care, because she has truly helped me bring ore body awareness and self-soothing that my body needed when all I was doing was punishing it. With intuitive self-care, you are introduced to you with the work of self-myofascial release (via Yoga Tune Up therapy balls) as well as many other facets of self-care, both the beautiful and the ugly.      Instagram: @yogatuneup Website: tuneupfitness.com
52:11
April 13, 2020
Episode 53: Self-Care Practices Gone Wrong: Social Isolation vs. Social Distancing
Corona Virus AKA COVID 19 is now a pandemic and self-care and community care are an absolute must right now. We can either continue to hold our selves in a constant state of fear, uncertainty, and anxiety or begin to use the tools of self-care to help us overcome this current crisis. Definitely not going to offer one answer that will fit all needs, but to be aware that if you are taking part in social isolation, that you are still staying in contact with loved ones and people in your community even if not in person. It is very easy to get sucked into all of the news and dig yourself into a deep and dark hole. This can be an opportunity where we can begin to start connecting and reaching out to help others who are in desperate need of help during this dark time. Stay safe, stay healthy, wash your hands and don't touch your face!
25:27
March 16, 2020
Episode 52: Bethany Drohmann-How She Integrates Self-Care as a Busy Mom
Bethany Drohmann is one busy woman, with three kids and a business, maintaining a regular movement practice for a dancer and mover like herself would seem pretty challenging. Listen in on ways that Bethany has been able to find a creative and novel way of integrating movement/self-care into her busy life with kids.  ***Apologies for the sound quality, this was recorded in a cafe last year during the power outages in the Bay Area when I had no power in my home, so I apologize for some of the background noises :(*** Instagram handle: @movementmama Facebook page: Mama Moves Cards Website: https://www.mamamovescards.com/ Blog: https://www.mamamovescards.com/blog How to Walk and Hike With Small Children 7 reasons why a little movement all day is better than only exercising. Use code CAREFORMAMAS25 for $25 off for course or the cards at mamamovescards.com https://www.heatherjacksonmovement.com/virtual-prenatal-workshop Discount code is SELFCARE25 for $25 off.
1:01:14
March 3, 2020
Episode 51: Self-Care Practices Gone Wrong-Hair Care Self Care
Another episode of Self-Care Practices Gone Wrong and I am talking about hair. If you don’t know me or haven’t met me, I am a woman of color and have loc’ed hair. Growing up, hair has definitely been a big part of my life, which helped me define beauty unfortunately and was also the wellspring for change in my life. How does our hair define self-care for us? Can the damaging effects on what we do to our hair speak to the care and love we give to ourselves if we may actually be poisoning ourselves? First, I want to apologize about the recording, I had my hair down and it was moving around my microphone and that is the sound you are hearing, sorry ☹, I hope it isn’t too annoying. Help support this podcast so I can start recording in a professional space, right now, it is done in my living room! Also, I made a faux pas when I talked about my miscarriage, it wasn’t at 20 months! It was actually at 20 weeks. Hair Dyes and Straighteners Linked to Cancer- https://getwellbe.com/health-news-research/december-2019-january-2020-wellness-news/?ck_subscriber_id=689346042#hair%20dye%20cancer The WellBe Organic Salon Guide: How to Find Non-Toxic Hair Dye and Protect Yourself From Harmful Chemicals at the Hair Salon-https://getwellbe.com/inspiration/the-wellbe-organic-hair-salon-guide-how-to-avoid-harmful-chemicals-get-natural-highlights-and-stay-safe-at-the-salon
34:07
February 25, 2020
Episode 50: Dr. Carrie Pagliano, Women's Health Physical Therapist
For the 50th episode, I have Dr. Carrie Pagliano, a PT who specializes in women's health come on to the podcast to talk about her own journey through self-care before becoming a mom, as a mom and now as a mom to two children while also holding down a very successful PT practice. We then spend some time discussing how some of the myths that women are fed during postpartum (diastasis recti, prolapse) can actually be damaging and how changing that narrative can be meaningful to how they perceive their own healing. She shares her own journey as a PT while also struggling with her own postpartum diagnosis and how she has gone to overcome them and still move and grow in ways that step away from the norm. https://carriepagliano.com/ https://www.instagram.com/carriepagliano/
1:02:20
February 4, 2020
Episode 49: Self-Care Practices Gone Wrong-Vaginal Steaming
A self-care practice that has been in use for ages and was still done by immigrants to the US and other Western countries but popularized in the last 10 years. We delve into what yoni or vaginal steaming is, the process of this practice, what conditions this self-care practice can help with and some of the theories or claims for and against it. http://www.rebellesociety.com/2015/07/07/learning-the-art-of-vaginal-steam-healing-an-ancient-tradition/ https://www.mamavation.com/health/first-study-vaginal-steaming-for-postpartum-care.html http://fourthtrimestervaginalsteamstudy.com/ https://drjengunter.com/2015/01/27/gwyneth-paltrow-says-steam-your-vagina-an-obgyn-says-dont/ https://skeptoid.com/blog/2015/01/18/the-mysterious-origins-of-vaginal-steaming/
44:31
January 21, 2020
Episode 48: Sukie Baxter-Perfect Posture For Life
Welcome back and welcome to a New Year! As we kick off off Season 4, I am happy to have Sukie Baxter, a posture and movement specialist come on the podcast to discuss various aspects of posturing, alignment, how posturing affects our brain, and her perspective on chronic pain and where the focus should lie. Even though this was recorded in the fall and we talk about the holidays, she shares some great self-care tips that can carry you through all year round. Website: https://wholebodyrevolution.com/ Free guide to easing muscle aches and pains: https://wholebodyrevolution.com/selfcare Perfect Posture for Life eBook: https://wholebodyrevolution.com/perfect-posture-for-life/ Posture Rehab system: https://wholebodyrevolution.com/posture-rehab/ Instagram: https://www.instagram.com/sukiebaxter/ Facebook: https://www.facebook.com/thesukiebaxter/ Pinterest: https://www.pinterest.com/sukiebaxter/
58:54
January 6, 2020
January 5, 2020
00:53
January 5, 2020
Episode 47: Season 3 Closer
I am doing this episode to close out season 3 as we approach the holidays.  I want to extend a huge thank you to all of you who have been listening to season 3 and the previous episodes as well. Just knowing that there is someone out there listening and hopefully feeling inspired to help change the way we look at self-care and the way we learn about our bodies is inspiration enough for me to continue with this work.  As I mention in the podcast, there will be some changes as I am now an employed, full-time physical therapist. So, coming in January 2020, episodes will be coming out bi-monthly instead of every week. I will be continuing with the interviews as well as the self-care practices gone wrong episodes and hope to do more as time allows.  I encourage you to listen to past episodes in the meantime during the break and be on the lookout for season 4, episode 48 on January 6th, 2020!
12:41
December 18, 2019
Episode 46: Dr. Jessica Drummond-Integrative Women's Health Institute
In this episode, I had the opportunity to interview Dr. Jessica Drummond, the founder of Integrative Women's Health Institute, a physical therapist as well as a functional nutritionist. We discussed various facets of women's health with a focus on the role that stress, insulin and cortisol play in our health. If you are one who subsides on a "coffee and wine diet", have a hard time staying asleep at night or no longer feel the same as you did when you entered your postpartum period, this is the episode for you.  https://integrativewomenshealthinstitute.com/ https://zivameditation.com/
41:19
December 10, 2019
Episode 45: Self-Care Practice Gone Wrong-Got My Nails Done!
I want to start by apologizing. this episode was supposed to come out last week, but my computer had other ideas and I was not able to get it out on time. Additionally (you can tell I was clearly not altogether for this episode) I forgot to wear my microphone, so for the first 2/3rd of the episode, the sound me be off and I apologize. One of the challenges of doing the audio, recording and editing all your self :) Today's episode highlights some of the dangers when it comes to using nail polish or having it applied when at a nail salon and the detrimental effects it can have on your body and overall health. If your self-care practice is one that could cause harm, is it really a practice to continue when it will only cause harm in the end? https://www.cosmopolitan.com/uk/body/health/news/a49063/hidden-health-risk-gel-manicures-melanoma-uv-light/-The hidden health risk of gel manicures that no one ever talks about https://healthfully.com/200294-the-effects-of-nail-polish-ingredients.html-The Effects if Nail Polish Ingredients https://healthyfoodwhisperer.com/using-nail-polish-dangerous-body/-Using nail polish is dangerous. This is what id does to your body! https://dailyhealthpost.com/toxic-nail-polish-and-natural-alternatives/3/-Thisis What Happens to Your Body 10 hours after Putting on Nail Polish https://www.nytimes.com/2015/05/11/nyregion/nail-salon-workers-in-nyc-face-hazardous-chemicals.htmlPerfectNails, Poisoned Workers
30:38
December 2, 2019
Episode 44: 30 Day Self-Care Challenge
Consider joining or being a part of this self-care challenge! Not only is this helpful to establish a self-care routine before the holidays but can also be used all year long. https://www.instagram.com/selfcarephysio/ https://mothersmasteringtheartofselfcare.mn.co/feed
11:05
November 18, 2019
Episode 43: 15 Minute Shortie-Progress Not Perfection
Many of us, as mothers, would possibly classify ourselves as wanting to be perfect. Wanting motherhood, birth, pregnancy, our children and so forth to be perfect. Thankfully, being a stepmom has pulled me out of that desire to be a perfect anything or have a perfect anything and instead just revel in imperfection. I believe that self-care can also impact us in the same way. We envision how we want to be caring for ourselves in a certain way, but it may not be affordable, lengthy enough or perfect enough. In today's episode, I talk about looking at the process of caring for yourself as a continued journey of progress instead of always seeking out perfection.
11:39
November 11, 2019
Episode 42: Gabbi Whisler, DPT - Anxiety Coaching and Physical Therapy
Dr. Gabbi Whisler is no stranger to anxiety and depression. After years of struggling to find her path, she landed on physical therapy and has been combining the two worlds together, the use of physical therapy to help treat and coach patients with anxiety. No system ever works alone and when the physical, the mental, emotional and spiritual can be all addressed, then that is when true healing can be found.   Healthcaresdpt.com Instagram Facebook
36:55
November 4, 2019
Episode 41: Self-Care Practices Gone Wrong-Is Having Anxiety a Bad Thing?
Having anxiety gets a really bad rap...I could safely say that all of us have at one time or another dealt with an anxious situation or event and lived to tell the tale. How about looking at anxiety as just another normal human emotion and then even reframing how we see that emotion as one that can help us instead of deter us from what we need. As mothers, we are just as guilty of having this on the daily, so let's reframe what anxiety can look like for us. Postpartum Anxiety You Can Treat Your Postpartum Depression and Still Breastfeed The Effects of Stress on Your Body 15 Small Steps You Can Take to Improve Anxiety Symptoms
36:04
October 28, 2019
Episode 40: Dr. Juan Martin, Pelvic Floor Physical Therapist
Have you ever wondered what a pelvic floor physical therapist actually does? Are you a mom who might have some urine or fecal leakage or just not feel right "down there" after giving birth? Well, Dr. Juan Martin is here to answer those questions and more in today's episode. Not only does she treat these issues, but she has experienced them herself. She goes in-depth into what she considers to be self-care for the pelvic floor and how she has been able to incorporate self-care into her busy life as a mom and a full-time PT! JMM Health Solutions Facebook Instagram
35:22
October 21, 2019
Episode 39: 15 Minute Shortie-What is Your Baseline?
I have written about this before, finding out what your "normal" is and by doing that, you need to have an understanding of what your baseline is? No idea what that is...check out this episode on how you can establish your own baseline and then listen to another wonderful PT, Julie Wiebe, who discusses the importance of establishing your baseline and how doing this now can have an impact on the next generation of mothers. This can apply to all aspects of your life, nutritionally, mentally, emotionally, but hear I discuss it in the context of pelvic floor/women's health. I am hoping by doing this, we can turn the tide of misinformation, lack of advocacy, body literacy and even guidance as we navigate motherhood. https://www.juliewiebept.com/lets-future-build-for-the-next-generation-of-moms/
27:26
October 15, 2019
Episode 38: DeNicea Hilton of Period Bypassing
How in tune are you with your cycle? Is it something you dread or maybe even avoid until it is all over? This is, among other things, is what DeNicea Hilton calls Period Bypassing. It is something that she helps young girls, teens, and women who are struggling with their cycle help bring connection and intuitive awareness through the use of Eastern Medicine.  You can find out more about her work, her upcoming podcast and more opportunities to work with her at:  Social Media Links: www.deniceahilton.com www.periodbypassing.com http://periodbypassing.libsyn.com www.facebook.com/deniceahilton www.linkedin.com/in/deniceahilton www.instagram.com/deniceahilton www.pinterest.com/deniceahilton www.twitter.com/deniceahilton https://www.youtube.com/channel/UCT9aFZOOLZWwaW0s-rmmszA Email to Request Complimentary Consult for One-to-One Support for Menstrual and Fertility Health - dhilton@deniceahilton.com Links to Mentorships: Holistic Menstrual Health Mentorship - http://hrhacademy.thinkific.com/courses/mentorship Holistic Menstrual Health Mentorship - Mother/Daughter Edition - http://hrhacademy.thinkific.com/courses/motherdaughter Membership: Period Bypassing(TM) Revolution Membership (Join for free as Influencer!) - http://hrhacademy.thinkific.com/courses/membership
44:00
October 7, 2019
Episode 37: Dr. Kristian Henderson of BLK+GRN
Dr. Henderson is a true pioneer. The founder of BLK+GRN, a beautifully curated online virtual store with products by black-owned businesses, she helps to encourage and inspire more women to think more critically about the products that they use on a daily basis. With a background in public health, she has seen the disparities that are still present in communities of color and how the current maternal health crisis affecting WOC may be tied to environmental toxins that they are putting on their body as part of their beauty and self-care routine.  Dr. Kristian Henderson Instagram Dr. Kristian Henderson website BLK+GRN Donate to support this podcast!
43:25
October 1, 2019
Episode 36: Self-Care Practices Gone Wrong-Skin Bleaching
To be honest, when I started out researching this topic, I was pretty clueless and surprised at how prevalent skin bleaching is and is a continued practice in parts of the US, Africa, the Carribean, and Asia.  Despite this practice, that is going back several hundred years, and the known physical, physiological and mental damages that can occur from the continued use of skin bleaching, it is still prevalent and in some cases seen as necessary in order for a woman to be considered of worth or value in her society. I hope that after listening you gain some deeper insight into this unfortunate self-care practice and develop a level of understanding of what skin bleaching is and how the practice has been perpetuated and encouraged for so long, a certain level of empathy for understanding their why and lastly a hope that you will go out into your communities and begin to respect and revere in the uniqueness of all women no matter their looks or skin color and see that deep down, essentially we are all the same. The Reality of Skin Bleaching and the Story Behind It The Truth Behind Skin Bleaching: Slavery Origins, Harmful Side Effects Dove, Real Beauty and the Racist History of Skin Whitening Asia's Skin Whitening Craze The Shocking Cancer Effects of Skin Bleaching Why Black Woman in a Predominantly Black Culture Are Still Bleaching Their Skin Donate to help support this podcast
34:19
September 23, 2019
Episode 35: Trina Altman - Creator of Pilates Deconstructed and Yoga Deconstructed
Today's host is a pioneer in the yoga and Pilates world with her innovative and creative takes on traditional movements. We discuss everything from the new crop of yoga teachers finding their voice and making their mark in the yoga world, "yoga Daddy's" to her journey from a  small town in Oklahoma to being a soon to be author with her upcoming book, Yoga Deconstructed: Transitioning from Rehabilitation Back into the Yoga Studio, coming out December 2019.  @trinaaltman Trina Altman website Mighty Network: The Masterful Art of Self-Care KPFA Radio Show
1:07:55
September 16, 2019
Episode 34: Is There Guilt With Your Pleasure?
In this episode, I talk about guilty pleasures. Have you ever considered any of your pleasures to be guilty or maybe someone has told you what you consider to be pleasurable as something that is bad or negative. Do you even allow yourself to indulge in even simple pleasures? Sometimes, we may feel that we have to be on the go and busy and super productive that we can't give ourselves just a tiny bit of pleasure. Take a listen to this episode as I divulge on this topic and offer two actionable steps that you can take to determine where you stand  on the pleasure scale. Then share your feedback on the Mighty Networks community. The Masterful Art of Self-Care blog New York Times article: 'Guilty' Pleasure? No Such Thing Mighty Networks: The Masterful Art of Self-Care - Join Our community!
16:12
September 10, 2019
Episode 33: Dr. Perry Nickelston-Stop Chasing Pain
Welcome back to another episode of The Masterful Art of Self-Care! I am now a graduate of physical therapy (woo-hoo!) and so excited to jump back into this project of mine, bringing some wickedly smart and passionate folks into this space to help share, educate and empower you in your self-care journey.  In today's episode, I have Dr. Perry Nickelston, DC of Stop Chasing Pain. There are so many great things that he shares on his Instagram page (you should follow it!) and he does so on this episode as well. I hope that after listening you will take away some "little tiny action steps" to begin to integrate self-care into your life...enjoy! Instagram: https://www.instagram.com/stopchasingpain/ Website: https://www.stopchasingpain.com/  
57:22
September 2, 2019
Episode 32: Season 3 Teaser
Hi! It has has been awhile, but I am back and so excited for Season 3, so many great interviews and self discovery coming your way! Look out for more episodes starting Sept 2nd!
03:09
August 21, 2019
Episode 31: Season 2 Closer
As I get closer to completing my DPT (Doctorate of Physical Therapy) degree, I need to dedicate some time to complete some assignments and tests and will be putting my focus on that for the next 2 months until I graduate in August. So, I will be closing out this season, take a little hiatus and Season 3 will begin in August with some great guests and some new online programs and live events in the works. Thank you for subscribing, downloading and/or listening to this podcast and I look forward to reconnecting in August!
12:12
June 4, 2019
Episode 30: 15 Minute Shortie-Ever Have the Feeling of Being on a Lonely Island?
Interesting title...have you ever had the feel that you were on a lonely island? No helping hands, no lifeboats to offer you support or an encouraging word. That is what sometimes being a mom, a student and all of the other things that I want to be or do sometimes feel like.  If you have ever struggled with finding your purpose or are working towards your dream or passion while also having the responsibilities of a parent, I hope that this shortie episode will resonate with you and help you keep that fire alive in your heart.
16:31
May 27, 2019
Episode 29: Christine Platt-The Afrominimalist
If you have ever considered minimalism, downsizing your closet or your home or just having a simpler wardrobe with clothes you will actually wear, you will be inspired by the likes of Christine Platt. Also known as The Afro-minimalist on Instagram, she has embarked on a journey towards minimalism and it has changed her relationship with "stuff" and thus has been able to create more space for quality self care in her life. How much of your stuff may be limiting you from pursuing a daily self care practice? Something to strongly consider after listening to this episode.   IG: @afrominimalist theafrominimalist.com
56:00
May 20, 2019
Episode 28: 15 Minute Shortie-What is Incontinence?
Today's episode is meant to hopefully clear up some misconceptions on what incontinence is and isn't. I provide some basic definitions on the 5 types of incontinence: stress, urge, overflow, functional and mixed.  I want to provide some more clarification on overflow and urge incontinence that I did not mention in the recording. I mentioned that it can be caused by prostate enlargement, but pretty much any type of obstruction to the urethra, the tubing where urine flows out, can cause an overflow, just like a backed up hose and create involuntary leakage. With urge, I mentioned that there can be a spastic bladder, but there will also be a continuous contraction or squeezing of the bladder to empty, sometimes, even when the bladder is not full. Lastly, the destrusor muscle is actually in the wall of the bladder. "The knack" is also known as the Counter Bracing Technique (CBT), you can find more info about it here:  https://vibrancepelvictrainer.com/what-is-the-knack/ 
23:25
May 13, 2019
Episode 27: Pelvic Chronicles-Dr. Lara Briden - The Period Revolutionary
On today's episode, I am continuing on the period wave as I now speak with the period revolutionary, Dr. Lara Briden, author of The Period Repair Manual and all around expert on all things related to your period. She drops a bunch of knowledge about the differences and characteristics of PCOS, hypothalamic amenorrhea and endometriosis as well as explains the myriad of hormones that are at play during a a typical cycle.  If  you are a young girl or woman who has periods, irregular or not, you need to listen to this episode! Our periods are literally one of the best methods of tracking our health on a monthly basis and she shares a few ways that you can do just that.   https://www.larabriden.com/  IG: @larabriden Support this podcast:  https://anchor.fm/themasterfulartofselfcare 
43:36
May 6, 2019
Episode 26: Pelvic Chronicles-What is the Point of a Period?
The Scientific American magazine has just released its newest issue (May 2019) and one of the articles featured asks the question, what is the point of our periods? You would think that females have had periods now for hundreds of years and we would have a greater understanding of the reason why we bleed and the purpose of our menstrual blood, but research is not much closer to this answer as we are to knowing something that we do every month. But what if you are on some type of birth control and you don't bleed based on your natural hormones or you medically suppress your bleeding indefinitely, what consequences are there for changing around the make-up of our reproductive system? I provide a brief synopsis on certain points made in the article and provide some reflection on how we view our own periods. The link to the Scientific American article:  https://www.scientificamerican.com/article/what-is-the-point-of-a-period/  The link to the 2015 ACOG Opinion on menstrual cycles as a vital sign:  https://www.acog.org/Clinical-Guidance-and-Publications/Committee-Opinions/Committee-on-Adolescent-Health-Care/Menstruation-in-Girls-and-Adolescents-Using-the-Menstrual-Cycle-as-a-Vital-Sign 
1:05:52
April 29, 2019
Episode 25: Pelvic Chronicles-Dr. Sallie Sarrel, Pelvic Floor Physical Therapist
In today's episode I have the honor of having Dr. Sallie Sarrel, a PFPT, an advocate for endometriosis patients and an educator for healthcare providers who treat women with endometriosis.  With endometriosis being one of the biggest women's health conditions that tends to go un-diagnosed for years, it is important to bring to light what this condition is and how it affects its sufferers.  We wade the water of this condition and the self care that is needed to manage it as Dr. Sarrel portrays what it is like to be an endometriosis sufferer since she is one after having been diagnosed after 20+ years of suffering its symptoms.  www.salliesarrel.com www.theendometriosissummit.com FB:  https://www.facebook.com/sallie.sarrel  IG:  https://www.instagram.com/drsalliept/  Twitter:  https://twitter.com/drsalliept   https://anchor.fm/themasterfulartofselfcare/support 
52:11
April 22, 2019
Episode 24: 15 Minute Shortie-Postpartum Care is Self-Care
In today's 15 minute shortie episode I talk about the Postpartum Justice Summit 2019 that I attended last week in SF where lots of discussions were had surrounding postpartum care, black maternal health and the inequity that is seen for WOC receiving any type of healthcare and most specifically pregnancy and postpartum care. My interest lies in postpartum care and I delve into the topic of why postpartum care is self care. In many cases, it does not look like that for a majority of women in the US. The answer seems to lie in one thing that is lacking for many people due to the rise of nuclear families in the last few decades. Ultimately, when we care for all the new mamas out there then better care can be given to their babies. Let's take better care of all new moms, they all deserve postpartum care that is nourishing, filled with community and will allow them to thrive.
21:49
April 14, 2019
Episode 23: Stories of Self Care-My Story of Loss
***TRIGGER WARNING*** In today's episode, I share my story of loss, of losing my son seven years ago due to a miscarriage when I was 20 weeks pregnant.  Self-care comes in so many forms and is seen most often during both stressful times and times of relaxation. But what about when there is a loss, tragedy hits and intense suffering? Can we use those same tools of self-care to provide with us with the strength, the resiliency, the re-centering and hope that comes with caring for ourselves during times of joy when we also encounter times of sadness and loss. I share what I was able to do to resurface from my loss through immersing myself into my studies and school. Although it was a self care tool that worked for me, it may not be for everyone, and it is up to you to find what works for yourself. But I share so that you know that there are options and other ways to come through to the other side with more hope and self-love. I made an error in the second portion of my story where I mentioned that I lost my son on January 23, 2011, it was actually January 26th 2012. I am a mom and I forget things sometimes. Although I may have misspoken on the day of his birth and death date, I will never forget my angel baby and he will always be a part of me.
28:25
April 7, 2019
Episode 22: Dashielle Vawter, Coach and Vision Quest Guide
With spring already here, it only seemed appropriate to publish this episode, one that I recorded last year around this time, and share it with you now. Dashielle is someone I truly respect and admire and I had the good fortune to be part of a 3 day backpacking trip through the Yosemite with her several years ago and she left a huge impression on me. She speaks volumes of truth about self-care, that is not just a momentary comfort and that it should be a grounding place for us, self-care should be a practice that helps to bring us back into the present moment and it is all about maintaining and returning to balance.  She can be found through her website, illumin.co or via Instagram at @wildnerness_loveaffair or @illumin_life. If you like this episode, please consider supporting this podcast so we can keep bringing you great and inspiring interviews and stories: https://anchor.fm/themasterfulartofselfcares-podcast https://wildernessquest.org/how-the-quest-works/ https://www.amazon.com/Four-Shields-Initiatory-Seasons-Nature/dp/0966765907
54:55
March 31, 2019
Episode 21: Self-Care Practice Gone Wrong-Belly Binding
In this episode, we go in deep discussing the history and the pros and cons of belly binding as well as the social stigma about the appearance of postpartum bodies.  The title may be a misnomer, and belly binding is not necessarily bad since there are many benefits and it is a practice that has been around for a long time. But I do want to bring up the discussion of how the word faja, which is a traditional wrap used during pregnancy and post-partum time, is also used as a term for modern day waist trainers. Belly binding can be seen as a self-care practice if it is used as it was originally intended, to provide support and healing after a vaginal delivery or C-section.  If you have a self-care practice that has gone wrong that you would like to share and may have had some negative consequences, feel free to reach out to me at tia@themasterfulartofselfcare.com and we can feature your story on our next episode. https://www.webmd.com/baby/features/belly-wraps-post-pregnancy-hit-or-hype#1 https://www.duesoon.com.au/history-of-belly-wrapping/ https://www.whattoexpect.com/wom/baby/the-pros-and-cons-of-wearing-a-postpartum-corset.aspx http://www.thebandspecialist.com/why-cinch-atlas/history https://www.hourglassangel.com/shapewear/category/fajas/ https://www.nytimes.com/2012/05/16/nyregion/with-fajas-tight-as-corsets-shortcut-to-hourglass-figure-is-rediscovered.html If you like what you hear, consider supporting me to continue to produce and share quality and informative podcast episodes by making a donation here: https://anchor.fm/themasterfulartofselfcares-podcast
39:50
March 24, 2019
Episode 20: Eden Tosch of EdenAyurveda
You may have heard of Ayurveda and know that it is the sister to yoga if you are a yoga practitioner. The practice of Ayurveda is more than a thousand year old practice that still has a lot of relevancy today and has many applications of self care for today's modern individual. I have Eden Tosch, an Ayurvedic practitioner based out of Oakland, CA to discuss the various aspects of Ayurveda, more than what you will just get in a dosha quiz that you will find in a health magazine. We discuss how Ayurveda has a focus on looking at the causative factors of disease, how there is an understanding that everything that comes into our body has a direct affect on it and the one self care practice you can start today that can help bring more awareness to your body by tending to yourself. You can schedule an appt. or learn more about Eden and Ayurveda through her website: edenayurveda.com Sign up for our bimonthly newsletter to get updates on the latest podcast and hear about other self care relevant articles: themasterfulartofselfcare.com Did you enjoy this episode? Consider supporting this podcast, any little bit helps with the production, research and to continue to bring more value and spread the message of accessible self-care to all through this podcast: anchor.fm/themasterfulartofselfcares-podcast  
49:06
March 17, 2019
Episode 19: 15 Minute Shortie-Self-Care During Times of Transition
Everyone goes through transitions: leaving home for the first time, having a new baby in the house, starting a new job, moving across the country for a 2 month internship (ME!). These transitions can throw us into a state of disorder and our routines can get thrown out the window. In today's episode, I go through 3 steps that helped me in transitioning back into home life after 2 months away from my husband and family.
11:45
March 10, 2019
Episode 18: Erica McAfee of Sisters in Loss Podcast
***TRIGGER WARNING*** Miscarriage, infant loss, infertility...they all bring up strong emotions and an unbearable grief of what could have been and potentially of what is wrong with you. Erica McAfee, a grief and infant loss coach, the podcast host for Sisters in Loss, as well as a birth and bereavement doula speaks to offering a way to move beyond grief and find healing through storytelling and finding hope again. Self care is needed during those crucial moments and can be a source of healing and provide the ability to move forward. Apologies for the technical difficulties, hopefully they are not too distracting for your listening pleasure!
57:34
March 2, 2019
Episode 17: Tales of Self-Care Practices Gone Wrong-Vaginal Douching
Vaginal douching is considered to be a self-care practice that has been around since the late 1800s, but recent research is showing that it actually causes harm. Some of the first douches were extremely caustic to the vaginal lining and has now been seen to have negative effects such as causing incontinence, cancer and infections. What started this craze and why is it still practiced as a form of self-care? This episode discusses the history of vaginal douching, its prevalence among certain communities and why the vagina is already a super cleanser. Here are some the links that were referenced in the episode: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3020654/-Beyond Douching: Use of Feminine Hygiene Products and STI Risk Among Young Women https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2567125/-Vaginal Douching: Evidence for Risks and Benefits to Women's Health https://timeline.com/sexist-history-douching-bcc39f3d216c-The Sexist, Toxic History of Douching https://mic.com/articles/134671/what-is-douching-and-is-it-bad-for-you#.CRZ3FIQZm-We Know Douching Is a Bad Idea-So Why Are Ladies Doing it Anyway
40:03
February 24, 2019
Episode 16: 15 Minute Shortie-Surgical Procedures, Pre-op and Scars
In today's episode I discuss my recent experience getting to observe 3 surgical procedures involving a total knee replacement on three individuals. The experience in itself is quite eye-opening and brought me back to my own surgeries I had in the past. Working with post-op patients and after seeing these surgeries, I see the the need for more pre-op physical therapy for all surgical procedures and the case of scars and why the care and movement of all scars are needed.
20:13
February 16, 2019
Episode 15: Lauren Collins, MPT and Sexual Assault Survivor Advocate
Surviving trauma can leave behind lots of scars, not just the physical scars, but emotional and psychological scars too. Despite what trauma you may have faced: sexual, domestic violence, natural disaster, they can all do a number on how we are able to cope with how we manage our bodies and move around in the world. Lauren Collins speaks to the work she does as a pelvic floor physical therapist and how she assists with the healing process for sexual assault survivors and what her own self care consists of after being witness to so much trauma.
20:42
February 9, 2019
Episode 14: Dr. Julie Granger-Teens Are Not Small Adults
In today's episode, I am in Washington, D.C. attending CSM and had the opportunity to sit down with Dr. Julie Granger, a physical therapist and women's health coach who primarily works with young female teens and adults.  Learn more about how teens are not little adults and the issues they struggle with, physically or mentally, need to treated differently to ensure the best health outcome for them as they head into adulthood.
31:15
February 3, 2019
Episode 13: 15 Minute Shortie: Combined Sections Meeting 2019 Highlights
Today's episode are my reflections and insights I gained during my 3 days in Washington, D.C. attending CSM this past week. I said "Conference" instead of "Combined", I apologize about that, I recorded this episode at 5:30 in the morning and I have been pretty tired with all of the events the last three days. Listen to my take on this huge national conference and how what I have learned impacts my future as a clinician, this podcast and the role of self-care.
10:41
January 26, 2019
Episode 12: 15 Minute Shortie: Geriatric Population and Pelvic Floor Disorders
Welcome to the first 15 minute shortie! In this shortie I talk about my current experience in my second internship at a skilled nursing facility and the parallels of pelvic floor disorder with the geriatric population and the lack of awareness in this area.
15:13
January 19, 2019
Episode 11: The Pelvic Chronicles: w/ Monika Stefanowicz of Lift.Laugh.Kegel
In the first episode of the Pelvic Chronicles, we dive deep into the pelvic floor with Monika Stefanowicz of Lift.Laugh.Kegel and talk about the connection of the digestive system to the pelvic floor, how prevalent pelvic floor issues are (1 in 4 women suffer from some type of pelvic floor isssue!) and address the shame and stigma surrounding our pelvic floor and how women like Monika are bringing more education and awareness to the public on this topic.
1:14:44
January 12, 2019
Closing Season 1: Episode 10
Final episode for 2018...closing out the year with reflection on my goal of doing a podcast, what I have learned in the process, what is in store for 2019 and my word for the new year!
17:56
December 29, 2018
Episode 9: Lydia Rose of Wild + Vibrant and her Postpartum Journey
Please welcome back Lydia Rose, the creator and founder of Wild + Vibrant as she shares the birth story birth of her second son and the ensuing birth trauma and injury. She discusses how her sexual energy work have assisted in her path to healing , her pubic symphysis diastasis experience, working with a pelvic floor physical therapist and the importance of the mother/baby dynamic in the postpartum period in helping to support mothers more.
56:33
December 27, 2018
Episode 8: Angie Chau of 5YINA, TCM Skincare
In this episode, I had the pleasure of interviewing Angie Chau, the creator and co-founder of 5YINA, a skin care beauty line rooted in Traditional Chinese Medicine. Listen in to hear her talk about what you can do to upgrade your skin care routine and learn that it is not as important what you put on your skin but how you take care of your overall health for your skin to shine and glow on!
39:35
December 4, 2018
Episode 7: Katy Bowman of Nutritious Movement
In this episode, I have Katy Bowman, the creator and founder of Nutritious Movement and author of books such as Movement Matters and most recently Dynamic Aging. During our interview we discuss how adding movement to your non-exercise time in the day is crucial, why touch is a movement people are starving for, why segmenting our movement is actually hurting us and others we care for and much more.
51:29
October 30, 2018
Episode 6: Interactive Q and A - The Diaphragm Part I
The diaphragm plays a major role in our body and almost everyone knows that it is a primary breathing muscle, but did you know that it can assist with your circulation, digestion and core strength? Take a listen and find out the other roles your diaphragm plays.
43:44
September 30, 2018
Marlo Fisken Interview Trailer
Trailer for Marlo Fisken Interview
00:30
August 28, 2018
Episode 4: Marlo Fisken, Dancer and Mover
Marlo Fisken is a renowned and talented dancer, mover and and an inspiration to all not just in the way she moves and how she teaches and approaches movement. In this episode, we discuss why it is imperative to have a dedicated movement space, why being told to "let go" in dance or movement is not always so freeing, the power of the pelvis and her own self care routine.
42:47
August 28, 2018
Episode 3: Lydia Rose of Wild+Vibrant
TRIGGER WARNING: This is one of the first episodes for the Self Care for Down There series and I speak with Lydia Rose of Wild+Vibrant, a company founded on each person tuning into their own sexual self-care. This is a pretty informative, wild and enriching episode that looks at our sexual organs and allowing us to discover if they are being neglected, abused or overused. Take a listen and try the meditation at the end!
52:17
August 1, 2018
Episode 2: Elizabeth Ukpe of The Anti-Heel
This podcast episode brings up the topic a sometimes neglected and very much overused part of our body, our feet. However, this topic is different in that there is a new brand that is looking to marry fashion with foot health. Take a listen to my sister and founder of The Anti-Heel discuss her own discoveries about herself, her feet and her newfound self care routine to complement her foot health.
37:58
August 1, 2018
Episode 1: Intro Podcast
This is an introductory episode for the Masterful Art of Self-Care podcast.
08:28
July 21, 2018