Balance.

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 5

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 challeng

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

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 me

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 m

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 professio

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 feature

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

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

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

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 i

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

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. S

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

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 So

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 &

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 ha

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 f

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

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 wit