Balance.

In this episode of the Balance Period Podcast, we close out our four-part series, sponsored by First Merchants Bank, by diving into the concept of measuring how you respond to what you experience. As entrepreneurs, the ability to respond intentionally rather than react impulsively to challenges is transformative. This episode emphasizes the importance of mindset in shaping our responses and introduces practical strategies for evaluating and shifting our reactions to create better outcomes in business and life. Key Highlights: The Power of Mindset: Discover how your mindset influences your ability to respond to challenges and how cultivating a growth mindset can enhance resilience. Mindset Types: Learn the difference between a growth mindset and a fixed mindset and how they affect your responses to stress, failure, and opportunity. Stress as an Opportunity: Understand the benefits of shifting from a stress-is-debilitating mindset to a stress-can-be-enhancing approach that helps you thrive under pressure.

In this episode of the Balance Period Podcast, we continue our four-part series, sponsored by First Merchants Bank, where we dive into the importance of measuring the quality of what we consume. As entrepreneurs, especially entrepreneurs of color, being mindful of the food, drinks, and mental content we take in can significantly impact our mental and physical health, as well as our overall performance. In this episode, we explore strategies for expanding awareness of what we consume, from food and drink to media, and how to measure the quality of these inputs to optimize your well-being. Key Highlights: Mindful Consumption of Food & Drink: Learn how food and drink impact both your mental and physical health, and discover tools to track and improve your consumption habits. Quality of Mental Diet: Understand the significance of what you watch, read, and listen to, and how it shapes your mental state and outcomes. Tools for Tracking: Get introduced to several apps and methods, like MyFitnessPal, Yuka,

In this episode of the Balance Period Podcast, we continue our four-part series, sponsored by ⁠First Merchants Bank⁠, with a focus on measuring how you spend your time and energy. As entrepreneurs, particularly entrepreneurs of color, it’s important to align how we spend our time with our personal and business goals to optimize our mental health, physical health, and performance. Key Highlights: 1. Time & Energy Alignment: Learn how aligning your time and energy with your values and goals can help you achieve better outcomes in your business and personal life. 2. Measurement Tools: Dive into the ⁠Awareness Log⁠ exercise to track your time and energy usage across different areas of your life. 3. The Power of Reflection: Discover how reflecting on screen time apps and other tracking tools can provide insights into where your energy is being spent and whether it aligns with your long-term objectives. 4. Mindful Moments: Understand how quick mindfulness practices and energy check-ins can help re-align your d

In this episode of the Balance Period Podcast, we kick off a four-part series, sponsored by First Merchants Bank, focused on a popular theme across our health education and wellness coaching services – ”We can only take care of what we are aware of.”  As the landscape of entrepreneurship can be overwhelming, especially for Black entrepreneurs, it's important to prioritize mental and physical health so we can create generational wellness while building generational wealth.  Key Highlights: Importance of Awareness: Discover how understanding your mental and physical state can empower you to make informed decisions for better health outcomes. Unique Challenges for Entrepreneurs of Color: Explore the additional pressures faced by entrepreneurs of color, including systemic barriers and the impact on mental health. Daily, Weekly, Monthly, Quarterly, and Annual Strategies: Get actionable insights on how to track your mental and physical health across various timeframes, ensuring that you maintain a balanced ap

Here’s what you can expect in this episode... Mindful Moment + Check-In: In this episode, Recovery Ray guides us through a calming mindful moment featuring a box breathing exercise. This practice includes two rounds of box breathing followed by a brief awareness exercise to help us become fully present. After the mindful moment, Recovery Ray encourages listeners to engage in a self-check-in by asking, "What am I feeling in this moment?" This check-in helps listeners identify their emotions beyond the basic categories of happy, sad, or angry, fostering a deeper emotional literacy and self-awareness. Key resources for expanding emotional intelligence mentioned include: Emotional Agility by Dr. Susan David Mood Meter app Atlas of the Heart by Brené Brown Mindful Reflection: This week's mindful reflection question is: "In what ways do I practice self-compassion and what additional practices could I incorporate to better support my overall well-being?" Recovery Ray shares personal

Here’s what you can expect in this episode... Mindful Moment + Check-In:In this episode, Recovery Ray guides us through a 3-1-7 breathing exercise followed by an awareness practice. This calming exercise helps listeners ground themselves in the present moment. The check-in question for this week is, "Where was I this time last year?" Reflecting on your growth over the past year can boost self-awareness, a key component in taking better care of your health and well-being. Ray offers practical tips on how to integrate reflection into your daily routine, encouraging listeners to make it a consistent habit for continuous personal development. For a guided mindfulness experience on the go, check out our Mindful Moment Guides available at ⁠⁠shop.balanceperiod.com⁠⁠. Educators get a 10% discount this month using the code TEACH10. Mindful Reflection:The mindful reflection question for this week is, "Can I identify a recent situation where I could have handled my emotions better, and what can I learn fr

Here’s what you can expect in this episode... Mindful Moment + Check In: Recovery Ray guides us through a balance breathing practice and a brief awareness exercise. To enhance your experience, remember to sit upright yet relaxed, focus on an equal duration for both inhaling and exhaling, and tune into your body’s sensations and surroundings. He then discusses the importance of understanding our sleep quality so we can avoid the negative impact of sleep deprivation. For a guided mindfulness experience on the go, check out our Mindful Moment Guides available at ⁠shop.balanceperiod.com⁠. Educators get a 10% discount this month using the code TEACH10. Mindful Reflection: This week's reflection question is: How do my emotions influence my decisions, and what strategies can I implement to ensure I'm making more thoughtful choices? Ray encourages us to reflect on our recent decisions and the emotional state we were in at the time. He also offers a strategy to enhance decision-making–pause and breathe before

Here’s what you can expect in this episode... Mindful Moment + Check-In: In this episode, we start with a grounding exercise featuring the 4-7-8 breathing technique. This practice is designed to activate your parasympathetic nervous system, promoting relaxation and aiding in better sleep. Ray guides us through one round of this breathing technique and a brief awareness practice to help us center ourselves. He then discusses the importance of prioritizing time to connect with our loved ones and the contribution it makes to our health and well-being. For a guided mindfulness experience on the go, check out our Mindful Moment Guides available at shop.balanceperiod.com. Educators get a 10% discount this month using the code TEACH10. Mindful Reflection: Today's reflection question is: "In what situations do I find it hard to empathize with others, and what steps can I take to better understand their perspectives?" Ray recommends starting by identifying relationships where empathy might be challengin

Here’s what you can expect in this episode... Mindful Moment + Check-In: In this episode, Recovery Ray guides us through two rounds of box breathing followed by a brief awareness practice. Our check-in for this week is all about something that can enhance our mental and physical health, gratitude. Ray shares three ways we can begin integrating a gratitude practice into our daily lives. For more guidance on mindfulness practices, visit shop.balanceperiod.com and get your Mindful Moment Guide [use the code PODCAST at checkout for free shipping]. Mindful Reflection: This week’s reflection question is: "What are the triggers that make me feel defensive or upset? How can I respond to them more constructively?" Ray discusses how understanding your triggers can help you react more mindfully. Consider categorizing your triggers, such as specific people or environments, and practice mindfulness to respond with curiosity and compassion rather than reactivity. Reflect on how you can use this awareness to stay

Here’s what you can expect in this episode... Mindful Moment + Check-In: This week's mindful moment includes a 3-1-7 breathing technique and some Balance Breathing. This practice activates the parasympathetic nervous system, promoting calmness and relaxation. We follow this by tuning in to any tightness or tension we feel in our neck and shoulders. Recovery Ray offers some stretches to help us relieve tension and experience ease. Mindful Reflection: The mindful reflection question for this week is: "In what situations do I feel most challenged, and what can these challenges teach me about myself?" Ray recommends we reflect on whether our challenging situations are occurring in our personal and professional lives before leaning into curiosity and seeing what we can learn from the experience. Viewing our challenges in this way helps us understand that with challenges come opportunities for growth and resilience. Affirmation: This week's affirmation is: “I am open to learning from challenging s

Here’s what you can expect in this episode... Mindful Moment: This week's mindful moment features a 5-second box breathing practice to help reduce stress and anxiety. Box breathing is an effective technique for calming the central nervous system and improving focus. Recovery Ray guides us through three rounds of this practice, encouraging us to integrate it into our daily routine for optimal benefits. Mindful Reflection: The mindful reflection question for this week is: "How do my actions align with my long-term goals, and what adjustments might I need to make to better align them?" This question encourages self-awareness and proactive adjustments to ensure your daily actions support your long-term aspirations. Recovery Ray suggests tracking your time and activities to measure alignment with your goals and make necessary changes for better alignment. Affirmation: This week's affirmation is: "I trust my intuition to guide me in making thoughtful and empathetic decisions." This affir

Here’s what you can expect in this episode: Mindful Moment: Recovery Ray introduces the balance breathing practice, guiding listeners through a six-second inhale and exhale sequence. This practice aims to activate a balanced state by maintaining equal breathing times, and fostering calmness and focused attention. Listeners are encouraged to bring their awareness back to their breathing with compassion whenever distractions occur. Ray also offers some insights on hydration and its role in our well-being. He prompts listeners to assess their water intake and understand the symptoms of dehydration, such as irritability, confusion, and anxiety. Mindful Reflection: Today’s question is: "What is one area where I feel I could improve, and what specific steps can I take to address this?" Listeners are encouraged to create a clear vision of the desired outcome from improving an area of their life and then reverse-engineering the necessary habits to achieve it. Whether focusing on mental health through improv

Welcome to the first episode of the Generational Wellness Digest Audio Experience presented by the Balance Period Podcast. This new format delivers the content of the Generational Wellness Digest in audio form, making it accessible for those who prefer listening over reading. Each episode will follow the same structure of the digest, equipping listeners with tools and resources to optimize their health and create generational wellness. Here’s what you can expect in this episode: Mindful Moment: Today, we start with a box breathing practice designed to activate the parasympathetic nervous system, enhance oxygen flow to the brain, and improve emotional regulation. This practice aids in reducing anxiety and stress, sharpening focus, and stabilizing mood. Mindful Reflection: Today’s question is: "What are three personal strengths I possess, and how can I use them more effectively in my daily life?" Reflecting on this can increase self-awareness and alignment with personal values and goals. Affirmation:

"We create a community where anyone, no matter your ability, feels safe and inspired to heal and strengthen your body and mind." – The Hot Room Yoga In this episode, we welcome Erin Polley to the show. Erin is a community organizer, yoga teacher, and healer dedicated to fostering healing and empowerment within communities to change the world. She is also host of the "Self Care Level 1000" podcast, CEO of Rising Collective, and Global Retreats Leader at The Hot Room. Erin shares her journey into the yoga and wellness space, beginning by using the practice to cope with the emotional exhaustion of creating positive change in underserved communities. Throughout the conversation, Erin emphasizes the importance of small daily acts of self-care to sustain impactful work pursuing peace and justice. Erin highlights her current self-care priorities like improving sleep and making time to appreciate simple joys in life. She also provides insights into what we can expect to experience when we attend

In this episode, Recovery Ray provides an update on several areas of his wellness, including a progress report on the 300 Days of Discipline challenge, his WHOOP data over the past month, the results of a recent bloodwork test through Function Health, and the grief process from losing one of his sisters. Ray started the 300 Days of Discipline challenge this year as a sustainable way to build consistent healthy habits. He is now over 100 days into the challenge and is realizing the impact of proactive rest on his mental health, physical health, and performance. By regularly taking a nap, or doing a non-sleep deep rest protocol [NSDR], Ray is creating the conditions to break old paradigms around productivity and improve his overall quality of life. Ray credits this proactive rest with what he noticed in his WHOOP data from April. His sleep performance, heart rate variability, and resting heart rate all improved. The WHOOP data also confirmed that on days when Ray incorporates non-sleep deep rest, his overnight

"Our mission is to help busy individuals build a healthier body while feeling strong and energized." – Marla, Founder of Glutes317 In the hustle of our everyday lives, fitness often takes a back seat. When it does make an appearance, it's typically within the four walls of a gym, surrounded by machines and the echo of clanking weights. But what if we could break free from the traditional confines and take our fitness journey outdoors? That's exactly what Marla Rubalcava, the founder of Glutes317, has done. In this episode, we hear Marla's story and are introduced to a fresh approach to wellness redefining what it means to be fit. Glutes317 was born from the need to adapt during the COVID-19 pandemic when traditional gyms were no longer an option. Set in the heart of Indianapolis, Glutes317 offers a one-of-a-kind workout experience in individual shipping containers turned personal training pods. Each pod is a mini-gym, fully equipped and ready for a strength training session. A portion o

"Our goal is to help underserved and overlooked talent find their place in the workforce — within ANY industry." – Cashmiera Brown, CEO at Her Solutions LLC In this episode, we welcome Cashmiera Brown, founder and CEO of Her Solutions LLC–an HR consultation services company. They specialize in interview skills enhancement, professional development strategies, resume revamping, and one-on-one or group HR consultations. Cashmiera shares the story of how landing quality jobs at 79 different companies uncovered her amazing ability to navigate professional spaces successfully. After conducting a needs assessment during the pandemic, she discovered a passion for human resources and now she uses what she's learned to help others improve their occupational health. Cashmiera offers some unconventional ways she practices self-care during this season of her entrepreneurial journey and opens up about areas where she can do a better job of investing in her wellness. Note: Her Solutions is a member of the P

"Your health is your true wealth! We started our business to help others on their wellness journey. " – Crystal Usher, COO at Juice RemedyIn this episode, we welcome Brad and Crystal Usher, founders of Juice Remedy–a health and wellness company that offers delicious, nutrient-filled juice, sea moss, and other products to help people improve their lifestyle and overall health. Brad and Crystal share the story of the origins and growth of their small business - from testing recipes on friends to upgrading operations during the pandemic and opening their first brick-and-mortar location. They provide insights into their journey of building Juice Remedy and the intention they put behind ensuring their customers have a positive experience when interacting with their brand. Brad and Crystal offer up some of the strategies they use to make sure they keep their cups full so they can show up as their best selves at work and home. They also share what it looks like to balance their responsibilities as busines

"If you want to go fast, go alone. If you want to go far, go together." – African Proverb In this episode of the Balance Period Podcast, Recovery Ray shares an exciting new collaboration with Paradigm by Ajani. This collaboration will showcase the stories of the business owners on the platform and their wellness-focused products and services. Ray is joined by Paradigm founder ⁠⁠Bryson Davis-Johnson⁠⁠ and Omni Fitness owner ⁠⁠Ryan Coleman⁠⁠ for a wide-ranging discussion on health, wellness, and community building. The key focus of the episode is highlighting Paradigm by Ajani, a subscription-based platform created to help entrepreneurs and working professionals create greater balance in their lives. Bryson explains that he launched Paradigm to help people like himself integrate healthy habits into their busy lifestyles. Through Paradigm, Bryson has built an accountability-focused community where members support each other in prioritizing self-care and overall well-being. The episode also shines a sp

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