Balance.

Pause, and observe a DEEP breath. Remember, our emotions were meant to be expressed. In this episode, we welcome a student of energy to the show, Antonia Wolfgang. Antonia is a licensed massage therapist and owner of Divinity Massage. She shares her story of overcoming mental health obstacles while balancing being a Mom and starting her own business. She also offers up ways we can begin to get more in tune with our energy so we can stay balanced from the inside out. Use Antonia's story to gain a deeper understanding of the relationship you have with your emotions and discover what ways will work best for your to express what you feel in a healthy way. Guest Website: Divinity Massage Guest Social Media: Antonia Wolfgang | Divinity Massage Let's learn and grow together! Balance Period Resources: Subscribe to the Mindful Monday Newsletter: https://balance-period.ck.page/a5703dcd32 Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Get some Mindful Merch: https://shop.balanceperi

Pause, and observe a DEEP breath. Remember, self-awareness is the prerequisite for self-care. In this episode, we welcome a mental health advocate to the show, Daniella Ayala. Daniella shares the highs and lows of her mental health journey and the reason why she has invested her energy into becoming an advocate for others. She also highlights the value of self-awareness and its connection to her ability to both accept and care for herself. She then offers up the various habits she practices to care for herself and promote her mental wellness. Daniella's story shows the power of becoming the change you want to see in your family. It only takes one person to promote generational wellness and create a ripple effect to change the quality of life for a family in a positive way. Keep an eye out for the release of Daniella's new podcast! In the meantime, you can connect with her via Facebook: Daniella Ayala Let's learn and grow together! Balance Period Resources: Subscribe to the Mindful Monday Newsletter: https://b

Pause, and observe a DEEP breath. Remember, your inner world creates your outer world. In this episode, we welcome our 1st guest of Women's Mental Health Awareness Month, Marquice Gee. She is the founder of G4 Unlimited, an experience curator, network strategist, and professional development coach who helps people live a life of passion and purpose to obtain the success they never imagined. Marquice shares her story of overcoming mental health obstacles and discovering what works best for her to promote her wellness from the inside out. If you are interested in learning more about how to unlock your unlimited potential, check out the links below: g4unlimited.net | @g4unlimited [Instagram] | @itsmarquice.g [Instagram] Let's learn and grow together! Balance Period Resources: Subscribe to the Mindful Monday Newsletter: https://balance-period.ck.page/a5703dcd32 Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Get some Mindful Merch: https://shop.balanceperiod.com/ Sustainable S

Pause, and observe a DEEP breath. What is your relationship with perfection? In this episode, Nick and Ray close out Stress Awareness Month with a conversation on peace and perfection. They share how as a society, we are often led to believe that we need to be perfect in order to be great. They discuss how these belief patterns limit our ability to reach our full potential and amplify the negative effects of stress in our lives. Even though perfection is glamorized, there is a way we can balance out its limiting effects, prioritizing peace. Both hosts share the habits they practice to experience more peace in their lives and remind themselves that they are both whole and enough. Use the perspectives you hear in this episode to expand your awareness of the relationship you have with feeling the need to be perfect. Where does that come from for you? How does it manifest itself in your life? What would life be like for you if you stopped trying to be perfect? Remember, you don't have to be perfect to be great. Y

Pause, and observe a DEEP breath. How do you put stress on your body? In this episode, Nick and Ray discuss one of the types of stress that was highlighted during the first episode of Stress Awareness Month, eustress. Eustress means beneficial stress, either mental or physical, that is interpreted as being beneficial for the experiencer. They share the methods they use to intentionally put their body under stress to promote their growth and wellness. As mentioned in the show, you are responsible for your wellness. Be sure to consult with your wellness team, you being the primary stakeholder, before trying what is discussed in this episode. From exercise to time-restricted eating, Nick and Ray provide us with insights into their personal methodology and why they decided to incorporate what they do into their Sustainable Self-Care System. If you are interested in learned more about the science behind some of the topics discussed in today's episode, check out the Lifespan Podcast [more specifically episode 3] to

Pause, and observe a DEEP breath. How do you leverage the stress you experience? In this episode, Nick and Ray continue our Stress Awareness Month conversation with ways we can adopt a more resilient mindset. They reiterate the neutrality of stress and offer up an alternative perspective that can lead to our continued growth and development. They also provide a 3 step process that will help us leverage the stress we experience to promote our wellbeing. As you continue to expand your awareness of the relationship you have with stress, remember that stress itself isn't good or bad, it is experiencing or anticipating adversity in your goal-related pursuits. Since stress is a part of your journey, focussing on how you respond to stress is a sustainable way of using your energy to invest in your wellness. As we discuss often, your mindset matters! What is your mindset around stress? Do you see stress as a challenge or as a threat? Do you see stress as debilitating or something that can promote your growth? Tune in

Pause, and observe a DEEP breath. What comes to mind when you think about stress? In this episode, Nick and Ray kick off Stress Awareness Month by answering the question, "What is stress?". They reference an article from Very Well Mind as they discuss what stress is, some common causes, how it influences our quality of life, and more!  They also share some of their experiences with stress and how their relationship with it has changed over the years. Use the information in this episode to expand your awareness of what kind of stress you experience, where it comes from, and what you are currently doing in response. The insights you identify will prepare you to begin to leverage the stress you experience for your continued growth and development. One of the most important things to remember is how you respond to stress matters! This episode will help you identify the relationship you have with stress so you can begin to align how you respond to the stress you experience with your values and goals. Making t

Pause, observe a DEEP breath. Do you start your day in a positive way? No, not having the "positive vibes only" mindset, but practicing habits that contribute to you maintaining optimal mental, physical, and emotional wellbeing. In this episode, Nick and Ray close out our month-long conversation on cultivating the 3rd pillar of our Sustainable Self-Care System, our morning routine. They share 5 habits we can consider adding to our morning routine that will help us start our day in a positive way. Some of the habits options offered up in this episode will be ones we have recommended before, like sitting in stillness [mindfulness] and drinking water. Others will be new approaches to keeping our energy aligned with our values and goals, like setting an intention for the day and defining our top 3 most important tasks [MIT's]. Use what you learn in this episode to define what you want your morning routine to look like for this season of your life. Remember, this is a living routine so it's okay to make adjustment

Pause, observe a DEEP breath. Could you use a message of encouragement during this season of your life? In this episode, we welcome Renay Achille to the show. She is a mom, caregiver, author, and fellow member of our Patreon Community. Renay shares her story of how cultivating a morning routine to prepare herself for the uncertainty associated with caring for her mother, birthed her first published book, Messages From The Master. She also shares her current morning routine and a powerful message to encourage you to embrace what makes you unique. We have had family members as guests on the show before, but getting an opportunity to highlight our mother is extra special. Without her, there would be no Balance Period. The story she shares with us in this episode is powerful, especially for those of us who are experiencing uncertain times. Her ability to maintain a present perspective and stay disciplined with keeping her cup full now has her in the position to reap the harvest of the seeds she sewed years ago. R

Pause, observe a DEEP breath. How do you manage your morning routine? In this episode, Nick and Ray continue our month-long conversation on developing the third pillar of our Sustainable Self-Care System, our morning routine. They offer 3 tips we can use to better manage our current routine so we can align the habits we practice to start our day with our values and goals. They also highlight the value of prioritizing time for peace in the morning and how that can help us more mindfully manage our energy throughout the day. What did you learn from tracking the first hour of your day? You will now be able to take what you learn to more intentionally manage how you start your day! Remember, you can only manage what you measure so expanding your awareness of how you currently spend your time positively impacts your ability to manage your morning routine. Have you taken accountability for your quality of life? If not, now is the time to do so. You are responsible for making sure your cup is full, period! It may no

Pause, observe a DEEP breath. How do you spend the first hour of your day? In this episode, Nick and Ray begin to discuss the third and final pillar of our Sustainable Self-Care System, our morning routine. They focus their attention on highlighting the connection between the habits we choose to practice in the morning and the ripple effect they can have on the rest of our day. Each of them shares how they spend the first hour of their day and the experiences that influenced their adoption of a morning routine. Challenge: For the next week, track how you spend the first hour of your day. You can keep track of your morning activities in your written journal or in the notes app on your phone [we recommend using your phone!]. By measuring how you currently spend your time, you will be able to use the data you collect to make more informed decisions about adjustments you can make that will support you feeling good so you can function at your best! As the month progresses, we will be offering up a variety of ways

Pause, observe a DEEP breath. How do your mid-day habits influence your quality of sleep? In this episode, Nick and Ray conclude our month-long conversation about developing the 2nd pillar of our Sustainable Self-Care System, our mid-day routine. In addition to sharing more details of their own mid-day routines, they also offer up 3 habits we can begin to cultivate during the day that will incrementally improve our quality of sleep. Each of the habits discussed is from the perspective of expanding your awareness of how each practice influences your quality of sleep and overall quality of life. How much caffeine do you consume a day and when in the day do you consume it? How much time do you spend outside exposing yourself to natural light? When do you eat your last meal of the day and how big is that meal? Answering these questions for yourself and referencing the insight provided throughout this episode will put you in the best position to know if you have room to make adjustments to your current routine. Th

Pause, observe a DEEP breath. How mindfully do you move your body? In this episode, Nick and Ray discuss how we can be more intentional with our movement as we develop the second pillar of our Sustainable Self-Care System, our mid-day routine. They talk about the benefits of incorporating more movement into our day and how it can contribute to us living a happier and healthier life. They then provide 5 practical ways we can begin to add more mindful movement into our day so we can feel more energized and be more engaged in moments that matter the most. Remember, taking accountability for the quality of your life isn't just beneficial for your wellbeing. It also ensures that you are setting the best example possible for our next generation to know that it's important for them to do the same! The leading cause of death in the US is heart disease. Although we are unable to change some risk factors — such as family history, sex, or age — there are lifestyle changes we can make to reduce our risk! One, in particul

Pause, and observe a DEEP breath. How do you manage your mid-day routine? In this episode, Nick and Ray discuss how we can continue to cultivate the 2nd pillar of our Sustainable Self-Care System, our mid-day routine.  They offer 3 simple ways we can more effectively align the habits we practice during the day with our values and goals. Download the free Energy Management Guide referenced in this episode: Download Here [https://balance-period.ck.page/742a74403a] If you have any questions, please email us at podcast@balanceperiod.com Let's learn and grow together!

Pause, observe a DEEP breath. How often do you check-in with yourself? In this episode, Nick and Ray discuss the value of checking in with ourselves and how this practice connects with the second pillar to our Sustainable Self-Care System, our mid-day routine. They share the specifics of how they check-in with themselves and how we can begin to cultivate this habit in our lives today. Remember, how you feel matters! Checking in with yourself will expand your awareness of what you're feeling so you can more effectively give yourself what you need when you need it. Let's learn and grow together!

Pause, observe a DEEP breath. Are you willing to commit to consistent sleep? In this episode, Ray discusses one of the keys to continuing to develop our evening routines, making the commitment to invest our energy to getting consistent sleep. He shares 3 ways we can execute on improving the quality of our sleep for the remainder of 2022 and beyond. Remember, you are unable to fill anyone else's cup if your cup is empty, and getting high-quality sleep is a simple way you can contribute to your cup filling up. Sustainable Self-Care System Products & Discounts [Link in Bio] Let's learn and grow together!

Pause, observe a DEEP breath. Are you the author of your life? In this episode, we welcome Devin Scott to the show. Devin is the Chief Visionary Officer [CVO] of Athlete 2 Entrepreneur, an organization here to help retired and transitioning athletes find their purpose. He shares his story of finding his identity after retiring from a successful football career and why he chose to become an entrepreneur. He also shares one of the habits he practices to help him get higher quality sleep on daily basis. If you are a former athlete or know a former athlete, be sure to check out what Devin has going on! Details below: Instagram: @devindscott Website: www.a2elive.com Facebook: @FreedomFinders317 Remember: The stories we share on this platform are here to remind you that regardless of where you are on your journey, you have the opportunity to take accountability for your quality of life and align the habits you practice with your values and goals. Use what you hear in this episode as motivation to stay consistent an

Pause, observe a DEEP breath. How is your sleep hygiene? In this episode, Nick and Ray discuss the value sleep hygiene has on our quality of sleep and overall quality of life. They offer up 5 healthy sleep hygiene habits we can begin to incorporate into our evening routine as we continue to develop this first pillar of our Sustainable Self-Care System. Here's an article that provides more details on what sleep hygiene is and some additional habit options you can try: Sleep Hygiene Article Let's learn and grow together!

Pause, observe a DEEP breath. How do you manage your evening routine? In this episode, Nick and Ray offer up 3 simple tips for managing the first pillar in your Sustainable Self-Care System, your evening routine. Ray also dives a bit deeper into chronotypes and how we can use them to make more mindful decisions about the habits we choose to practice in our lives. Recommended Resources: The Power of When [Paid Link] | Chronotype Quiz Enjoy the show. Let's learn and grow together!

Pause, observe a DEEP breath. How often do you get quality sleep? In this episode, Nick and Ray discuss the value of expanding our awareness of our quality of sleep so we can more effectively create our evening routines. They reference the book The Power Of When and recommend a quiz from that book that will help us identify our chronotype and be more intentional about when we go to bed. [Chronotype Quiz] Challenge: Keep track of how you spend the last hour of your day prior to going to bed and how you feel when you wake up in the morning. Either write down what you observe in your journal or a note on your phone. Remember, for the month of January we are providing you with resources on how to develop the foundation for the first routine in your Sustainable Self-Care System. Be sure to send us a message if you have any questions about how to develop your evening routine. Let's learn, grow, and incrementally improve our quality of life together! ***The links we provide may be paid links, meaning Balance Period