Melanin Well Living

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In this season finale episode, I open up about my deeply personal journey from searching for self-worth in accomplishments, marriage, and diets to finally discovering it through faith and my relationship with God.

I share my mistakes, like marrying for approval, and how discipline and correction from God led me to a life of abundance and peace.

I hope this episode encourages you to stop seeking external validation and instead embrace a relationship with God that includes discipline as an act of divine love.

🎧 Who Should Listen:

Women struggling with their self-worth or seeking approval through external achievements
Faith-driven Black women of faith who want to deepen their relationship with God
Anyone navigating major life changes and seeking spiritual guidance

🔑 Key Takeaways:

Self-worth isn’t tied to accomplishments, appearance, or the approval of others.
Discipline and correction from God are signs of His love, not punishment.
True fulfillment comes from a personal relationship with God, not from worldly success or validation.

❝ Episode Quotes:

“Discipline isn’t punishment; it’s love. God’s correction is His way of preparing us for the abundance He has in store.”

“Nothing I did—whether it was diets, relationships, or success—ever made me feel worthy. It was only when I realized God makes me worthy that I felt full.”

“Your worth is not dependent on what you look like, what you do, or how much you pray—God makes you worthy, and you don’t have to change a thing.”

✨ Episode Resources:

Download your 7-day Ground Zero Health & Wellness Reboot here. Over the next 7 days, you can reclaim your energy, focus, and peace of mind by creating a plan you can actually stick to AND works—designed to nourish your mind, body, and spirit with my proven reboot framework ™️.
Book your free, no-obligation consultation this week and receive $100 off one of only four available Firm Foundation spots for July. Firm Foundation is your personalized roadmap to God-centered, burnout-proof, wellness-promoting routines and a completely recharged life. 👉🏽 To Book: 🔗 Click ⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠ and fill out the no-obligation inquiry form; where you’ll indicate your availability and I’ll send you a custom link to book your consultation. Easy peasy.
Get $20 off your first 3 Instacart orders over $100—just follow the link ⁠⁠⁠⁠here⁠⁠⁠⁠ and use code “creator20spring24”.

🌎 Stay Connected:Website: ⁠⁠⁠⁠⁠⁠www.melaninwell.com⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠@⁠⁠iammelaninwell⁠⁠⁠⁠⁠

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit melaninwell.substack.com

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👋🏽 Let’s Plan the month of September Together: Join me Monday, September 2nd at 6 CST for our Blessed Balance Monthly Planning Co-working Session.

Together, we'll create a month filled with peace, productivity, and purpose and podcast listeners get a special discount using code “LABORDAY20”.

🔗 Click here to register!

Listen Now on Substack ↓

→ Listen on Spotify ↓

→ Listen On Apple Pods here…

✨ Episode Resources:

Download this week’s episode guide here (including a FIRE monthly planning template and supportive resources) to help you take ACTION.
Download your 7-day Ground Zero Health & Wellness Reboot here. Over the next 7 days, you can reclaim your energy, focus, and peace of mind by creating a plan you can actually stick to AND works—designed to nourish your mind, body, and spirit with my proven reboot framework ™️.
Book your free, no-obligation consultation this week and receive $100 off one of only four available Firm Foundation spots for July. Firm Foundation is your personalized roadmap to God-centered, burnout-proof, wellness-promoting routines and a completely recharged life. 👉🏽 To Book: 🔗 Click ⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠ and fill out the no-obligation inquiry form; where you’ll indicate your availability and I’ll send you a custom link to book your consultation. Easy peasy.
Get 30 days free of my absolute favorite mindfulness app (yoga, breathwork, meditation in one beautiful place), Open, ⁠⁠⁠⁠here⁠⁠⁠⁠!
Get $20 off your first 3 Instacart orders over $100—just follow the link ⁠⁠⁠⁠here⁠⁠⁠⁠ and use code “creator20spring24”.

🌎 Stay Connected:Website: ⁠⁠⁠⁠⁠⁠www.melaninwell.com⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠@⁠⁠iammelaninwell⁠⁠⁠⁠⁠

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit melaninwell.substack.com

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→ Grab this week’s episode guide here (including an extensive list of spiritual disciplines to support your spiritual health and supportive scripture) to help you take action.

In today's episode, we'll explore practical strategies to cultivate a sacred sanctuary within, transforming your habits and honoring your temple.

We dove deep into the art of habit formation and its transformative power.

Hit play and discover how to harness the power of habit loops, design intentional routines, and cultivate a sacred sanctuary within.

🎧 Who Should Listen:

Anyone seeking to improve their overall well-being. Whether you're looking to boost your physical health, enhance your mental clarity, or deepen your spiritual connection, this episode offers valuable insights.
Those struggling to maintain healthy habits. If you've found it challenging to stick to new routines, this episode provides practical strategies to overcome obstacles and create lasting change.
Individuals interested in exploring the intersection of spirituality and self-care. Discover how honoring your temple can deepen your connection to something greater and enhance your overall sense of peace and fulfillment.

🔑 Key Takeaways:

The Power of Habit Loops: Understand how habits are formed and how to leverage this knowledge to create positive changes in your life.
Designing Intentional Routines: Learn practical strategies for designing routines that support your goals and nourish your temple.
Nourishing Your Temple: Explore the interconnectedness of physical, mental, emotional, and spiritual health, and the importance of creating harmony between them instead of balance.

✨ Episode Resources:

Grab this week’s episode guide here (including an extensive list of spiritual disciplines to support your spiritual health and supportive scripture) to help you take action.
Download your 7-day Ground Zero Health & Wellness Reboot here. Over the next 7 days, you can reclaim your energy, focus, and peace of mind by creating a plan you can actually stick to AND works—designed to nourish your mind, body, and spirit with my proven reboot framework ™️.
Book your free, no-obligation consultation this week and receive $100 off one of only four available Firm Foundation spots for July. Firm Foundation is your personalized roadmap to God-centered, burnout-proof, wellness-promoting routines and a completely recharged life. 👉🏽 To Book: 🔗 Click ⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠ and fill out the no-obligation inquiry form; where you’ll indicate your availability and I’ll send you a custom link to book your consultation. Easy peasy.
Get 30 days free of my absolute favorite mindfulness app (yoga, breathwork, meditation in one beautiful place), Open, ⁠⁠⁠⁠here⁠⁠⁠⁠!
Get $20 off your first 3 Instacart orders over $100—just follow the link ⁠⁠⁠⁠here⁠⁠⁠⁠ and use code “creator20spring24”.

🌎 Stay Connected:Website: ⁠⁠⁠⁠⁠⁠www.melaninwell.com⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠@⁠⁠iammelaninwell⁠⁠⁠⁠⁠

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit melaninwell.substack.com

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Unpopular Christian Opinion → Saying “honor your temple” when talking about health is modern day Christian for “it’s not a diet… it’s a lifestyle change”.

Let me explain…

So we know the enemy… SATAN… is a master of deception and perversion. He twists the truth… he distorts reality… and ultimately he is just hell bent on sabotaging God's creation.

Diet culture is a perfect example of this perversion.

He takes a natural human desire for health and wellness… to feel well… and contorts it into this unhealthy obsession with weight, size, appearance, and restriction.

And this directly contradicts God's intended design for our bodies as temples of the Holy Spirit.

But what if you could design a life that ✨ truly ✨ honors your temple?

What could that look like?

→ First things first, start with unlearning.

And in this week’s episode of Melanin Well Living, “3 Ways We’re Getting “Honor Your Temple” WRONG as Christians”, I support you through that process.

I truly believe this will be a life-changing 30 minutes for some of you. Now tune in… 🤎

✨ Episode Resources:

Download your 7-day Ground Zero Health & Wellness Reboot here. Over the next 7 days, you can reclaim your energy, focus, and peace of mind by creating a plan you can actually stick to AND works—designed to nourish your mind, body, and spirit with my proven reboot framework ™️.
Book your free, no-obligation consultation this week and receive $100 off one of only four available Firm Foundation spots for July. Firm Foundation is your personalized roadmap to God-centered, burnout-proof, wellness-promoting routines and a completely recharged life. 👉🏽 To Book: 🔗 Click ⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠ and fill out the no-obligation inquiry form; where you’ll indicate your availability and I’ll send you a custom link to book your consultation. Easy peasy.
Get 30 days free of my absolute favorite mindfulness app (yoga, breathwork, meditation in one beautiful place), Open, ⁠⁠⁠⁠here⁠⁠⁠⁠!
Get $20 off your first 3 Instacart orders over $100—just follow the link ⁠⁠⁠⁠here⁠⁠⁠⁠ and use code “creator20spring24”.

🌎 Stay Connected:Website: ⁠⁠⁠⁠⁠⁠www.melaninwell.com⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠@⁠⁠iammelaninwell⁠⁠⁠⁠⁠

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit melaninwell.substack.com

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In today’s episode of Melanin Well Living, “#316 Redefining Fitness: The Unexpected Costs of High-Intensity Workouts”,we dive into how HIIT workouts and/or other high intensity movement may not serve Black women of faith in every season and really how much it didn’t serve me back in 2010 when my health and wellness journey began.

This is an episode full of tangible tips and a new Weekly Healthy Habit you can walk away with and execute immediately.

✨ Episode Resources:

Download your 7-day Ground Zero Health & Wellness Reboot here. Over the next 7 days, you can reclaim your energy, focus, and peace of mind by creating a plan you can actually stick to AND works—designed to nourish your mind, body, and spirit with my proven reboot framework ™️.
Book your free, no-obligation consultation this week and receive $100 off one of only four available Firm Foundation spots for July. Firm Foundation is your personalized roadmap to God-centered, burnout-proof, wellness-promoting routines and a completely recharged life. 👉🏽 To Book: 🔗 Click ⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠ and fill out the no-obligation inquiry form; where you’ll indicate your availability and I’ll send you a custom link to book your consultation. Easy peasy.
Get 30 days free of my absolute favorite mindfulness app (yoga, breathwork, meditation in one beautiful place), Open, ⁠⁠⁠⁠here⁠⁠⁠⁠!
Get $20 off your first 3 Instacart orders over $100—just follow the link ⁠⁠⁠⁠here⁠⁠⁠⁠ and use code “creator20spring24”.

🌎 Stay Connected:Website: ⁠⁠⁠⁠⁠⁠www.melaninwell.com⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠@⁠⁠iammelaninwell⁠⁠⁠⁠⁠

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit melaninwell.substack.com

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This episode is your chance to hop into a time machine with me, learn from my past mistakes, and discover the 3 exact nutritional shifts that I would’ve made back in 2009 at the start of my own health and wellness journey.

⚠️ Don’t forget—I share the Weekly Healthy Habit at the end of every episode. Two small but mighty habits that have a big payoff that you can implement immediately. You can find this week’s habits around the 17:45 mark.

🎧 Who Should Listen:

Beginners in their health and wellness journey: If you’ve yet to master consistency in your health and wellness journey long-term, this episode will give you a perspective shift that could absolutely lead to your next breakthrough.

Frustrated dieters: If you've tried countless diets and are tired of the cycle of frustration, this episode will offer a refreshing perspective and empower you to take a different approach.

Those seeking spiritual guidance in their health and wellness journey: This episode delves into the importance of faith and seeking God's guidance in your wellness journey; offering a unique perspective for those looking to integrate spirituality into their health and wellness journey.

✨ Episode Resources:

✨ Download your 7-day Ground Zero Health & Wellness Reboot here. Over the next 7 days, you can reclaim your energy, focus, and peace of mind by creating a plan you can actually stick to AND works—designed to nourish your mind, body, and spirit with my proven reboot framework ™️.

✨ Join the next Blessed Balance Co-working Session here: Join our next co-working session on Monday at 6 CST / 7 EST to create a faith-filled, effective, and healthful weekly plan and connect with a supportive community. Podcast listeners get a special discount using code “POD”.

✨Book your free, no-obligation consultation this week and receive $100 off one of only four available Firm Foundation spots for July. Firm Foundation is your personalized roadmap to God-centered, burnout-proof, wellness-promoting routines and a completely recharged life. 👉🏽 To Book: 🔗 Click ⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠ and fill out the no-obligation inquiry form; where you’ll indicate your availability and I’ll send you a custom link to book your consultation. Easy peasy.

✨ Get 30 days free of my absolute favorite mindfulness app (yoga, breathwork, meditation in one beautiful place), Open, ⁠⁠⁠⁠here⁠⁠⁠⁠!

✨ Get $20 off your first 3 Instacart orders over $100—just follow the link ⁠⁠⁠⁠here⁠⁠⁠⁠ and use code “creator20spring24”.

🌎 Stay Connected:Website: ⁠⁠⁠⁠⁠⁠www.melaninwell.com⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠@⁠⁠iammelaninwell⁠⁠⁠⁠⁠

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit melaninwell.substack.com

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In this vulnerable and raw episode, I share my personal journey from basketball dreams shattered by a blood clot to the depths of diet culture obsession.

Hear how I transformed my pain into a thriving coaching business, only to discover the dark side of idolizing the scale. Learn how a moment of divine conviction led me to break free from self-loathing and embrace a life of purpose, love, and true health and wellness.

🎧 Who Should Listen:

Anyone struggling with body image issues or disordered eating patterns
Black women of faith who have turned to dieting as a coping mechanism for pain or trauma
Christian health and wellness professionals and coaches seeking a more holistic and faith-based approach to health and wellness
Black women of faith searching for hope and healing in their relationship with food and body

🔑 Key Takeaways:

The Dangers of Diet Culture: How the pursuit of the "perfect" body can lead to self-hatred, idolatry, and a loss of identity.
The Power of Divine Conviction: How God can use even our darkest moments to reveal unhealthy patterns and redirect us towards healing.
Hope and Healing: My testimony offers a message of hope and redemption for anyone struggling with body image issues or disordered eating.
Weekly Healthy Habits: Practical tips for cultivating a healthier relationship with food and body, including journaling, prayer, and surrendering shame to God.

✨ Episode Resources:

Download your 7-day Ground Zero Health & Wellness Reboot here. Over the next 7 days, you can reclaim your energy, focus, and peace of mind by creating a plan you can actually stick to AND works—designed to nourish your mind, body, and spirit with my proven reboot framework ™️.
Join the next Blessed Balance Co-working Session here: Join our next co-working session on Monday at 6 CST / 7 EST to create a faith-filled, effective, and healthful weekly plan and connect with a supportive community. Podcast listeners get a special discount using code “POD”.
Book your free, no-obligation consultation this week and receive $100 off one of only four available Firm Foundation spots for July. Firm Foundation is your personalized roadmap to God-centered, burnout-proof, wellness-promoting routines and a completely recharged life. 👉🏽 To Book: 🔗 Click ⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠ and fill out the no-obligation inquiry form; where you’ll indicate your availability and I’ll send you a custom link to book your consultation. Easy peasy.
Get 30 days free of my absolute favorite mindfulness app (yoga, breathwork, meditation in one beautiful place), Open, ⁠⁠⁠⁠here⁠⁠⁠⁠!
Get $20 off your first 3 Instacart orders over $100—just follow the link ⁠⁠⁠⁠here⁠⁠⁠⁠ and use code “creator20spring24”.

🌎 Stay Connected:

Website: ⁠⁠⁠⁠⁠⁠www.melaninwell.com⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠@⁠⁠iammelaninwell⁠⁠⁠⁠⁠

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit melaninwell.substack.com

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Have you been feeling overwhelmed by your to do list and it's literally only June 2nd? Has calendar chaos got you stressed and struggling to prioritize your health and well being month after month?

Listen, you can find peace and purpose with us in Blessed Balanced Monday night! Blessed Balanced is a faith-centered, wellness-promoting live co-working session that is designed for Black women of faith who want to reclaim their time and energy in the month of June.

So this is your personal invite… join us Monday night at 6 CST, 7 EST to create a monthly plan that aligns with your values, your goals, and your faith.

It is time to stop overwhelm and step into a life of intention, productivity, and joy.

So do not miss out on this last minute opportunity. Register now at melaninwell.square.site. Your blessed balance awaits my love! Now let’s get into this week’s edition of Melanin Well… ↴

🎧 #313: The Secret to a Balanced June: Monthly Planning Made Simple ✨

Feeling overwhelmed and off-track? This week’s newsletter is a short but powerful pep talk specifically for Black women of faith struggling to find balance and purpose amidst the demands of life.

I emphasized the importance of monthly planning as a tool for aligning your life with God's will, prioritizing your well-being, and creating space for the Holy Spirit to move.

I also invited you to a special Blessed Balance Co-working Session focused on monthly planning; offering a discounted rate for all my beautiful podcast listeners (use code “birthdaymonth” at checkout to join us for the price of a latte 🤎)

🎧 Who Should Listen:

Black women of faith who feel overwhelmed and struggle to stay on track with their goals.
Women who want to prioritize their health and wellness but feel they lack the time or discipline.
Anyone seeking a faith-based approach to planning.
Black women of faith who struggled in May and don’t want June to be a repeat.

🔑 Key Takeaways:

Monthly planning is more than just scheduling: It's about intentionally designing your life to honor your values, prioritize your well-being, and cultivate a deeper connection with God.
Planning from a place of power: God has not given us a spirit of fear, but of power, love, and a sound mind (2 Timothy 1:7). Use monthly planning to make decisions from a place of empowerment, not insecurity or desperation.
Blessed Balance Co-working Session: Join me for a special co-working session on Monday, June 3rd at 6 CST / 7 EST to create a faith-filled monthly plan and connect with a supportive community. Podcast listeners get a special discount using code “birthdaymonth”.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit melaninwell.substack.com

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Feeling overwhelmed and off-track? This week’s newsletter is a short but powerful pep talk specifically for Black women of faith struggling to find balance and purpose amidst the demands of life.

I emphasize the importance of monthly planning as a tool for aligning your life with God's will, prioritizing your well-being, and creating space for the Holy Spirit to move. I also invite you to a special Blessed Balance co-working session focused on monthly planning, offering a discounted rate for all my beautiful podcast listeners (use code “birthdaymonth” at checkout to join us for the price of a latte 🤎)

Who Should Listen:

Black women of faith who feel overwhelmed and struggle to stay on track with their goals.
Women who want to prioritize their health and wellness but feel they lack the time or discipline.
Anyone seeking a faith-based approach to planning.
Black women of faith who struggled in May and don’t want June to be a repeat.

Key Takeaways:

Monthly planning is more than just scheduling: It's about intentionally designing your life to honor your values, prioritize your well-being, and cultivate a deeper connection with God.
Planning from a place of power: God has not given us a spirit of fear, but of power, love, and a sound mind (2 Timothy 1:7). Use monthly planning to make decisions from a place of empowerment, not insecurity or desperation.
Blessed Balance Co-working Session: Join me for a special co-working session on Monday, June 3rd at 6 CST / 7 EST to create a faith-filled monthly plan and connect with a supportive community. Podcast listeners get a special discount using code “birthdaymonth”.

--- Send in a voice message: https://podcasters.spotify.com/pod/show/melaninwell/message

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In this week’s episode of Melanin Well, I dove another layer deep into my own health and wellness testimony. I always thought my health struggles started with a blood clot in college, but revisiting my past revealed a different truth. The root cause lies way back in my childhood. It wasn't easy, but I opened up about the trauma I experienced… the neglect… the emotional abuse. It’s something that definitely shaped me, especially my relationship with food, weight, and even God, but didn’t break me by the grace of God.

This episode is for you if you're ready to explore your own story. Maybe you've struggled with chronic dieting or food for as long as you can remember. There's a good chance your roots go deeper than you think. I want to encourage you to face those experiences and find healing.

Disclaimer: This episode is for informational purposes only and should not be considered medical or therapeutic advice. Please consult with a licensed professional for clinical guidance specific to your therapeutic situation.

✨ Episode Resources:

Grab my FREE Monthly Planning Template with the RSR framework built-in ⁠here⁠.
Book your free, no-obligation consultation this week and receive $100 off one of only four available Firm Foundation spots for May.Firm Foundation is your personalized roadmap to God-centered, burnout-proof, wellness-promoting routines and a completely recharged life. 👉🏽 To Book: Click ⁠⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠⁠ and fill out the inquiry form; where you’ll indicate your availability and I’ll send you a custom link to book your consultation. Easy peasy.
🛒 Shop my Instacart Monday Emergency Shopping List ⁠here⁠.
Download our free Resilience Kit ⁠⁠here⁠⁠ ⟶ Grab 3 of my fav resilience-building, health & wellness-promoting affirmations and accompanying journal prompts!
Get 30 days free of my absolute favorite mindfulness app (yoga, breathwork, meditation in one beautiful place), Open, ⁠⁠⁠⁠here⁠⁠⁠⁠!
Get $20 off your first 3 Instacart orders over $100—just follow the link ⁠⁠⁠⁠here⁠⁠⁠⁠ and use code “creator20spring24”.

🌎 Stay Connected:

Website: ⁠⁠⁠⁠⁠⁠www.melaninwell.com⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠@⁠⁠iammelaninwell⁠⁠⁠⁠⁠

〰〰〰

Who Should Listen:

If you're on your own health and wellness journey, this episode will challenge you to look beyond surface-level solutions and explore the deeper roots of your habits.
As a Black woman of faith, you might especially connect with my story. If you've struggled with body image, food, or self-love, this could be a turning point.
Have you experienced childhood trauma? This episode is for you too. Let's explore how those experiences might be impacting your life today.

Key Takeaways:

"Your diet culture origin story is also probably your ✨childhood✨"
Childhood trauma can significantly impact your present day health and wellness journey.
Your ACE score is a tool to help measure adverse childhood experiences.
Unhealed childhood trauma can lead to struggles with diet culture and a disconnect from God.
Be gentle with yourself. Your struggles might have deeper roots than you realize. It's time to address them and find healing.

--- Send in a voice message: https://podcasters.spotify.com/pod/show/melaninwell/message

View Details

✨ Episode Resources:

Grab my FREE Monthly Planning Template with the RSR framework built-in here.
Book your free, no-obligation consultation this week and receive $100 off one of only four available Firm Foundation spots for May.Firm Foundation is your personalized roadmap to God-centered, burnout-proof, wellness-promoting routines and a completely recharged life.👉🏽 To Book: Click ⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠ and fill out the inquiry form; where you’ll indicate your availability and I’ll send you a custom link to book your consultation. Easy peasy.
🛒 Shop my Instacart Monday Emergency Shopping List here.
Download our free Resilience Kit ⁠here⁠ ⟶ Grab 3 of my fav resilience-building, health & wellness-promoting affirmations and accompanying journal prompts!
Get 30 days free of my absolute favorite mindfulness app (yoga, breathwork, meditation in one beautiful place), Open, ⁠⁠⁠here⁠⁠⁠!
Get $20 off your first 3 Instacart orders over $100—just follow the link ⁠⁠⁠here⁠⁠⁠ and use code “creator20spring24”.

〰

Summary: In today's episode I admit the biggest health and wellness mistake I made in April; underestimating the impact of grief and neglecting my spiritual practices a bit in favor of practical solutions. I also emphasized the importance of prayer and balance between spiritual and practical approaches.

Who Should Listen:

Anyone looking to improve their health and wellness routines
Black women of faith who are struggling to maintain consistency
Black women of faith dealing with grief

Key Takeaways:

Faith and trust are foundational for health and wellness transformation. When faith wanes, so does discipline and desire.
Balance is key. Don't neglect spiritual practices in favor of purely practical solutions.
Reflection is crucial. Regularly reflect on your progress and challenges to identify areas for improvement.
Monthly planning with reflection is a powerful tool. It helps identify mistakes and adjust plans for better results.
Science supports reflection. It boosts self-awareness, helps learn from mistakes, and improves cognitive flexibility.

🌎 Stay Connected:

Website: ⁠⁠⁠⁠⁠www.melaninwell.com⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠@⁠iammelaninwell⁠⁠⁠⁠⁠

--- Send in a voice message: https://podcasters.spotify.com/pod/show/melaninwell/message

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✨ Episode Resources:

Connect with Sandra: ⁠⁠https://linktr.ee/christcenteredtribe⁠⁠
Book your free, no-obligation consultation this week and receive $100 off one of only four available Firm Foundation spots for May.Firm Foundation is your personalized roadmap to God-centered, burnout-proof, wellness-promoting routines and a completely recharged life.👉🏽 To Book: Click ⁠⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠⁠ and fill out the inquiry form; where you’ll indicate your availability and I’ll send you a custom link to book your consultation. Easy peasy.
🛒 Shop my Instacart Weekend Essential Shopping List ⁠here⁠ (my go-to nourishing breakfast 🥚+ fiber-rich soft turkey tacos 🌮
Download our free Resilience Kit ⁠here⁠ ⟶ Grab 3 of my fav resilience-building, health & wellness-promoting affirmations and accompanying journal prompts!
Get 30 days free of my absolute favorite mindfulness app (yoga, breathwork, meditation in one beautiful place), Open, ⁠⁠⁠here⁠⁠⁠!
Get $20 off your first 3 Instacart orders over $100—just follow the link ⁠⁠⁠here⁠⁠⁠ and use code “creator20spring24”.🌎 Stay Connected: Website: ⁠⁠⁠⁠www.melaninwell.com⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠@iammelaninwell⁠⁠⁠⁠

〰

This week on Melanin Well, we have a ⏮ rewiiiiind episode from Season 1 all about Christ-centered meditation and its immense benefits.

Sandra Mclagan, the founder of Christ Centered Tribe, discusses her journey to discovering the practice, the impact it's had on her life, and debunks all the meditation myths holding you back from giving it a try.

🎧 Who Should Listen:

People interested in meditation but want a Christian approach
People who are curious about the benefits of meditation
People who struggle with stress and are looking for new coping mechanisms

🔑 Key Takeaways:

Meditation can be a Christian practice. The Bible mentions meditation many times, and there is a long history of contemplation and reflection in Christian traditions.
Christ-centered meditation is about intentionally pausing to connect with God. It's about quieting your mind and focusing on scripture, seeking God, and being open to engaging with Him.
Christ-centered meditation can help reduce stress. By slowing down and focusing on God, this practice can help people cope with the challenges of daily life.

🗞 Quotes:

"The lack of education about what meditation is makes us fearful of what it is..."
"God says fix your eyes on things above and it has this element of intentionality that's often overlooked..."
"Christ-centered meditation is just a moment of pause to intentionally sit with the Lord."

--- Send in a voice message: https://podcasters.spotify.com/pod/show/melaninwell/message

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✨ Episode Resources:

🛒 Shop my Instacart Weekend Essential Shopping List here (my go-to nourishing breakfast 🥚+ fiber-rich soft turkey tacos 🌮)

🎁 Download our free Resilience Kit here ⟶ Grab 3 of my fav resilience-building, health & wellness-promoting affirmations and accompanying journal prompts!

🎁 Book your free, no-obligation consultation and book 1 of 4 (now 3) available Firm Foundation spots for April.

Firm Foundation is your personalized roadmap to God-centered, burnout-proof, wellness-promoting routines and a completely recharged life. 👉🏽 To Book: Click ⁠⁠⁠⁠here⁠⁠⁠⁠ and fill out the inquiry form; where you’ll indicate your availability and I’ll send you a custom link to book your consultation. Easy peasy.

🎁 Get 30 days free of my absolute favorite mindfulness app (yoga, breathwork, meditation in one beautiful place), Open, ⁠⁠here⁠⁠!

🎁 Get $20 off your first 3 Instacart orders over $100—just follow the link ⁠⁠here⁠⁠ and use code “creator20spring24”.

🌎 Stay Connected:
Website: ⁠⁠⁠www.melaninwell.com⁠⁠⁠ Instagram: ⁠⁠⁠@iammelaninwell⁠⁠⁠

〰

This week on Melanin Well I shared a grief update on the fourth anniversary of my brother's passing; uncovering how grief isn’t linear and offering tips for coping with unexpected waves of grief and emotional freeze.

🎧 Who Should Listen—

Anyone who is currently grieving or has grieved in the past
Anyone interested in tips for mental and emotional well-being

✨ Key Takeaways—

Grief is not linear. There will be good days and bad days, even 4 years later.
Our bodies and brains may use a freeze response to cope with overwhelming emotions.
Prioritize self-care during difficult times; meeting yourself exactly where you’re.
Spend time in scripture. The Bible offers comfort and guidance and is SO powerful. It’s not a task to check-off to be a “good Christian”.
Plan, prioritize, and prepare for the week ahead coming out of tough emotional moments—but be flexible, adjust as needed, and always meet yourself exactly where you’re.
Focus on taking small steps forward versus trying to return to where you were before the wave of grief came over you.

--- Send in a voice message: https://podcasters.spotify.com/pod/show/melaninwell/message

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✨ Episode Resources:

🛒 Shop my Instacart Weekend Essential Shopping List ⁠here⁠ (my go-to nourishing breakfast 🥚+ fiber-rich soft turkey tacos 🌮)

🎁 Download our free Resilience Kit ⁠here⁠ ⟶ Grab 3 of my fav resilience-building, health & wellness-promoting affirmations and accompanying journal prompts!

🎁 Book your free, no-obligation consultation and book 1 of 4 (now 3) available Firm Foundation spots for April.

Firm Foundation is your personalized roadmap to God-centered, burnout-proof, wellness-promoting routines and a completely recharged life. 👉🏽 To Book: Click ⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠ and fill out the inquiry form; where you’ll indicate your availability and I’ll send you a custom link to book your consultation. Easy peasy.

🎁 Get 30 days free of my absolute favorite mindfulness app (yoga, breathwork, meditation in one beautiful place), Open, ⁠⁠⁠here⁠⁠⁠!

🎁 Get $20 off your first 3 Instacart orders over $100—just follow the link ⁠⁠⁠here⁠⁠⁠ and use code “creator20spring24”.

🌎 Stay Connected:

Website: ⁠⁠⁠⁠www.melaninwell.com⁠⁠⁠⁠

Instagram: ⁠⁠⁠⁠@iammelaninwell⁠⁠⁠⁠

Subscribe to University Mail: ⁠⁠⁠⁠⁠⁠https://melaninwell.substack.com⁠

〰

This week on Melanin Well we uncovered the final building block of the “Brick by Brick: Building Your Black Girl Wellness Toolkit” series; the stress management block.

This episode is going to equip Black women of faith to unpack & identify different stressors and better tolerate stress over time.

This week, I shared a lot of my own personal experiences, my client’s experiences, and so many practical techniques like breathwork and the 3P’s (planning, prioritizing, and preparing) to build resilience.

🎧 Who Should Listen:

Black women of faith who are feeling chronically overwhelmed and/or stressed
Anyone who wants to learn more about stress management and building resilience

Key Takeaways:

Stress Management is Essential for Black Women of Faith: I emphasized the importance of stress management for Black women of faith who are often juggling multiple demands and facing unique challenges.
Understanding Stressors: This episode explores different types of stressors, including physical, mental/cognitive, emotional, spiritual, social/relational, and environmental stressors.
Building Blocks of Stress Management: The episode introduces the concept of "building blocks" for stress management. These include skills (like “tolerating stress”), practices ( like “intentional breathwork” and “making time and planning ahead), and daily habits to support them.
Examples of Stress Management Techniques: The episode provides practical examples of stress management techniques, such as deep breathing exercises and daily and weekly planning practices.
Importance of Self-Compassion: The episode highlights the importance of meeting yourself where you are and avoiding comparisons to others.

👉🏽 Don’t forget to subscribe and leave a review! Your support is SO appreciated! 👭🏾 Share this episode with your sisters, friends, and family who need to hear this message!

--- Send in a voice message: https://podcasters.spotify.com/pod/show/melaninwell/message

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✨ Episode Resources:

🎁 Grab the Reclaim Your Routines, Reclaim Your Life free guidebook ⁠here⁠.

🎁 Book your free, no-obligation consultation and book 1 of 4 (now 3) available Firm Foundation spots for April.

Firm Foundation is your personalized roadmap to God-centered, burnout-proof, wellness-promoting routines and a completely recharged life. 👉🏽 To Book: Click ⁠⁠⁠here⁠⁠⁠ and fill out the inquiry form; where you’ll indicate your availability and I’ll send you a custom link to book your consultation. Easy peasy.

🎁 Get 30 days free of my absolute favorite mindfulness app (yoga, breathwork, meditation in one beautiful place), Open, ⁠here⁠!

🎁 Get $20 off your first 3 Instacart orders over $100—just follow the link ⁠here⁠ and use code “creator20spring24”.

⚡️ This week we discussed the importance of monthly planning to prepare you for April; as well as the power of resilience in your health and wellness journey.

Who Should Listen:

Black women of faith who struggle with maintaining motivation during workouts
Black women of faith looking for advice on building resilience and overcoming challenges in their wellness journey

Key takeaways:

Monthly planning is essential for productivity and overall well-being. Taking time each month to reflect, seek guidance from God, and set your priorities can make a big difference in your ability to manage your weeks.
Health and wellness should feel good, but it won't always be easy. There will be setbacks and challenging moments, but it's important to be resilient and keep moving forward.
Building resilience involves trying again and again. Don't let one bad workout or setback derail your entire journey.

👉🏽 Don’t forget to subscribe and leave a review! Your support is SO appreciated!👭🏾 Share this episode with your sisters, friends, and family who need to hear this message!

🌎 Stay Connected:

Website: ⁠⁠www.melaninwell.com⁠⁠

Instagram: ⁠⁠@iammelaninwell⁠⁠

Subscribe to University Mail: ⁠⁠https://melaninwell.myflodesk.com/universitymail

--- Send in a voice message: https://podcasters.spotify.com/pod/show/melaninwell/message

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✨ Episode Resources:

🎁 Grab the Reclaim Your Routines, Reclaim Your Life free guidebook here.

🎁 Book your free, no-obligation consultation before March 30th and grab 1 of the 4 available Firm Foundation April spots and a generous early bird bonus. Firm Foundation is your personalized roadmap to God-centered, burnout-proof, wellness-promoting routines and a completely recharged life. 👉🏽 To Book: Click ⁠⁠here⁠⁠ and fill out the inquiry form; where you’ll indicate your availability and I’ll send you a custom link to book your consultation. Easy peasy.

🎁 Register for the final Routine Rescue 101 masterclass of the semester and discover how to transform your health & wellness in 3 achievable steps with my signature routine suite technique. 🔗 Click ⁠⁠⁠⁠⁠here⁠⁠⁠⁠⁠ to register and save your seat.

🎁 Get 30 days free of my absolute favorite mindfulness app (yoga, breathwork, meditation in one beautiful place), Open, here!

🎁 Just a few more days to get $20 off your first 3 Instacart orders over $100—just follow the link here and use code “creator20spring24”.

⚡️ This episode is Part 2 of 3 of the “Brick by Brick: Building Your Black Girl Wellness Toolkit”. This 3-episode series is for the Black woman of faith who is “barely hanging on” and tired of it.

Over the next 3 weeks, we are going to bust through the myths that health and wellness solely relies on willpower and discipline and we are gonna uncover the “building blocks” (the daily practices and skills that are the foundation for lasting health and wellness transformation).

This week, we outlined the power of nourishment, the harm of restrictive diets, and dove face first into our first 2 building blocks (nutrition and movement).

Who should listen:

Black women who are feeling overwhelmed and tired and are looking for a faith-based approach to health and wellness.
Anyone interested in learning about the negative effects of restrictive dieting and the benefits of a "nourishment-focused" approach.
People who struggle to find fitness routines that are sustainable and enjoyable.

Key takeaways:

Restrictive dieting can trigger the fight-or-flight response, leading to stress, fatigue, and cravings.
Focus on "eating enough nutrients" by incorporating more vegetables into your diet.
Create "movement minimums" to find a level of activity you can enjoy and maintain consistently.
Building a strong routine suite that incorporates faith-based practices, health and wellness-promoting resources, and building blocks can help you find balance, manage stress, and finally kickstart health and wellness transformation.

👉🏽 Don’t forget to subscribe and leave a review! Your support is SO appreciated!👭🏾 Share this episode with your sisters, friends, and family who need to hear this message!

🌎 Stay Connected:

Website: ⁠www.melaninwell.com⁠

Instagram: ⁠@iammelaninwell⁠

Subscribe to University Mail: ⁠https://melaninwell.myflodesk.com/universitymail

--- Send in a voice message: https://podcasters.spotify.com/pod/show/melaninwell/message

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This episode is part 1 of a 3-part series designed for Black women of faith who are struggling with their health and wellness and truly feel like they’re barely hanging on.

It aims to debunk myths and provide practical tools for building a sustainable foundation for lasting health and wellness.

In this episode, you will learn:

The myths holding you back
The importance of “building blocks” (Practices, skills, and habits that create a foundation for lasting results)
A new target for your wellness journey: Feeling better instead of obsessing over what you look
Subjective and objective measures of feeling better: This includes things like energy levels, mood, sleep quality, and physical performance.
The connection between your health, wellness, and your faith: Taking care of yourself allows you to be a stronger disciple.

✨ Episode Resources:

🎁 Grab the Reclaim Your Routine, Reclaim Your Life free guide ⁠here⁠.

🎁 Book your free, no-obligation consultation and find out if Firm Foundation, our 4-week Accelerator, is a good fit for your health and wellness needs. Firm Foundation is your personalized roadmap to God-centered, burnout-proof, wellness-promoting routines and a completely recharged life. 📞 To Book: Click ⁠here⁠ and fill out the inquiry form; where you’ll indicate your availability and I’ll send you a custom link to book your consultation. Easy peasy.

🎁 ⁠⁠⁠Click here⁠⁠⁠ and take our free Burnout Quiz and see if you’re at-risk and what you can do about. Disclaimer: This is not a clinical diagnostic test.

🎁 Get $20 off your first 3 Instacart orders over $100 until March 31st using code “⁠⁠⁠creator20spring24⁠⁠⁠”. Click ⁠⁠⁠here⁠⁠⁠ and start that cart girl... 🛒

🎁 Register for our next Routine Rescue 101 masterclass and discover how to transform your health & wellness in 3 achievable steps with my signature routine suite technique.

🔗 Click ⁠⁠⁠⁠here⁠⁠⁠⁠ to register and save your seat.

👉🏽 Don't forget to subscribe and leave a review! Your support is SO appreciated!

👭🏾 Share this episode with your sisters, friends, and family who need to hear this message

--- Send in a voice message: https://podcasters.spotify.com/pod/show/melaninwell/message

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Need a little hope? Dive into Episode 4, "God's Grace in the Midst of Suffering".

⚠️ This episode may contain content that is disturbing or upsetting to some viewers. Viewer discretion is advised. ⚠️

This episode is for you if:

You're struggling with past trauma.
You're seeking inspiration and hope on your healing journey.
You want to learn practical tools for overcoming emotional pain through God's grace.

In this episode, you'll also find:

A powerful personal story of overcoming sexual assault and emotional abuse.
Strategies for building resilience and finding strength.
Resources and tools to support your healing process.
A message of hope and encouragement for anyone facing trauma.

⚠️ If you or someone you know is a survivor of sexual assault... here are some resources that can help:

The National Sexual Assault Hotline: 1-800-656-HOPE
Childhelp USA: 1-800-422-4453
The Rape, Abuse & Incest National Network (RAINN): 1-800-656-HOPE You can also get help online at RAINN's website: ⁠https://www.rainn.org⁠

✨ Episode Resources:

🎁 Grab the Reclaim Your Routine, Reclaim Your Life free guide here.

🎁 Book your free, no-obligation consultation and find out if Firm Foundation, our 4-week Accelerator, is a good fit for your health and wellness needs. Firm Foundation is your personalized roadmap to God-centered, burnout-proof, wellness-promoting routines and a completely recharged life.

📞 To Book: Click here and fill out the inquiry form; where you’ll indicate your availability and I’ll send you a custom link to book your consultation. Easy peasy.

🎁 ⁠⁠Click here⁠⁠ and take our free Burnout Quiz and see if you’re at-risk and what you can do about. Disclaimer: This is not a clinical diagnostic test.

🎁 Get $20 off your first 3 Instacart orders over $100 until March 31st using code “⁠⁠creator20spring24⁠⁠”. Click ⁠⁠here⁠⁠ and start that cart girl... 🛒
🎁 Register for our next Routine Rescue 101 masterclass and discover how to transform your health & wellness in 3 achievable steps with my signature routine suite technique. 🔗 Click ⁠⁠⁠here⁠⁠⁠ to register and save your seat.

👉🏽 Don't forget to subscribe and leave a review! Your support is SO appreciated!
👭🏾 Share this episode with your sisters, friends, and family who need to hear this message

🔄 Stay Connected:

Website: www.melaninwell.com
Instagram: @iammelaninwell
Subscribe to University Mail: https://melaninwell.myflodesk.com/universitymail

--- Send in a voice message: https://podcasters.spotify.com/pod/show/melaninwell/message

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Ready to create routines that you can actually stick to... that work for YOU?

This episode continues the "Reclaim Your Routines, Reclaim Your Life" series; tackling the unique challenges Black women face in creating and maintaining routines. Also exploring the most common design mistakes; offering practical tips and strategies for designing supportive routines.

Key takeaways:

Black women face unique challenges in designing and maintaining routines; including lack of self-compassion, identity pressure, limited access to resources, and systemic disadvantages.
Common routine design mistakes include misalignment with needs and values, unrealistic expectations, and neglecting faith and spirituality.
A Few Tips For Designing Effective Routines:

Idea Listener’s For This Episode:

Black Women: This episode is specifically tailored to the challenges and experiences of Black women in designing and maintaining routines.
Christian Women Seeking Overall Wellbeing: The episode integrates Christian principles and practices into the discussion of routines, making it relevant to Christian women seeking faith-based approaches to wellbeing.
Professionals Juggling Multiple Roles: The episode addresses the challenges of creating routines for individuals with busy lives and competing priorities, resonating with professionals juggling work, family, and personal commitments.
Individuals Struggling with Burnout: The episode offers guidance on preventing and overcoming burnout through effective routine design, making it valuable for anyone feeling overwhelmed and seeking strategies for a more sustainable lifestyle.
Those Interested in Personalized Routine Development: The episode provides insights and tips for designing routines that align with individual needs and values, appealing to listeners seeking a personalized approach to routine creation.

✨ Episode Resources:🎁 Book your free, no-obligation consultation and find out if Firm Foundation, our 4-week Accelerator, is a good fit for your health and wellness needs. Firm Foundation is your personalized roadmap to God-centered, burnout-proof, wellness-promoting routines and a completely recharged life.

📞 To Book: Click here and fill out the inquiry form; where you’ll indicate your availability and I’ll send you a custom link to book your consultation. Easy peasy.

🎁 ⁠⁠Click here⁠⁠ and take our free Burnout Quiz and see if you’re at-risk and what you can do about. Disclaimer: This is not a clinical diagnostic test.

🎁 Get $20 off your first 3 Instacart orders over $100 until March 31st using code “⁠⁠creator20spring24⁠⁠”. Click ⁠⁠here⁠⁠ and start that cart girl... 🛒

🎁 Register for our next Routine Rescue 101 masterclass and discover how to transform your health & wellness in 3 achievable steps with my signature routine suite technique. Click ⁠⁠⁠here⁠⁠⁠ to register and save your seat.

👉🏽 Don't forget to subscribe and leave a review! Your support is SO appreciated!👭🏾 Share this episode with your sisters, friends, and family who need to hear this message🖤 Together, we can rise above burnout and thrive in 2024.

Stay Connected:

Website: www.melaninwell.com
Instagram: @iammelaninwell
Subscribe to University Mail: https://melaninwell.myflodesk.com/universitymail

--- Send in a voice message: https://podcasters.spotify.com/pod/show/melaninwell/message

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Ready to create routines that you can actually stick to... that work for YOU!

This episode continues the "Reclaim Your Routines, Reclaim Your Life" series, emphasizing the importance of self-awareness and resource selection in building healthy routines.

Key takeaways:

Self-awareness is the foundation: Understand your needs, values, and desires before adding resources to your routines.
Discern before you dive: Don't get overwhelmed by endless resources. Choose those that resonate with YOU.
Trust yourself for better choices: Self-doubt can hinder resource selection and routine consistency.
Routines provide structure and support: They help reduce decision fatigue and align you with your true desires.
Consider your "temple": Your body and mind are interconnected. Create routines that nurture your physical, mental, emotional, and social wellbeing.

This episode is for you if:

You're feeling overwhelmed, burnt out, or stuck in unhealthy routines and cycles.
You want to learn how to choose resources that align with your unique needs and values, build self-trust, and create routines that support your holistic wellbeing.

In this episode you'll also find:

Self-Expression & Self-Awareness: Journaling prompts to explore your values, desires, and roadblocks.
Trusting Yourself & Choosing Resources: Strategies for self-compassion and overcoming self-doubt.
Building Your Foundation with Routines: Practical steps to visualize and create routines aligned with your needs.

Ready to reclaim your resources and routines and create a life you love? Listen now and start your journey to healing and health and wellness transformation.

✨ Episode Resources:

Register for our next Routine Rescue 101 masterclass and discover how to transform your health & wellness in 3 achievable steps with my signature routine suite technique. Click ⁠⁠here⁠⁠ to register and save your seat.
⁠Click here⁠ and take our free Burnout Quiz and see if you’re at-risk and what you can do about. Disclaimer: This is not a clinical diagnostic test.
Get $20 off your first 3 Instacart orders over $100 until March 31st using code “⁠creator20spring24⁠”. Click ⁠here⁠ and start that cart girl... 🛒

👉🏽 Don't forget to subscribe and leave a review! Your support is SO appreciated!

👭🏾 Share this episode with your sisters, friends, and family who need to hear this message.

🖤 Together, we can rise above burnout and thrive in 2024.

--- Send in a voice message: https://podcasters.spotify.com/pod/show/melaninwell/message

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Tired of feeling constantly depleted? You're not alone. Black women experience burnout at alarming rates, often due to unique societal pressures and expectations. But exhaustion isn't the only symptom. This episode delves deeper, uncovering the not-so-obvious signs that might be silently screaming for your attention.

Key takeaways:

More than statistics: Hear the real story of a Black woman overcoming burnout with practical routines and self-care.
Unveiling the truth: Explore beyond fatigue to discover the lesser-known symptoms of burnout affecting Black women.
Next steps: Gain practical tools and strategies to combat burnout and cultivate joy and resilience in your daily life.

This episode is for you if:

You feel constantly drained but keep pushing.
You juggle multiple roles and struggle to find balance.
You suspect something's off, but can't quite put your finger on it.
You're ready to prioritize your well-being and live a more fulfilling life.

In this episode you'll also find:

Statistics highlighting the prevalence of burnout among Black women
Personal stories and relatable experiences
Expert insights and practical advice
Actionable steps you can take today

Ready to reclaim your energy and create a life you love? Listen now and start your journey to healing and health and wellness transformation.

✨ Episode Resources:

Click here and take our free Burnout Quiz and see if you’re at-risk and what you can do about. Disclaimer: This is not a clinical diagnostic test.
Get $20 off your first 3 Instacart orders over $100 until March 31st using code “creator20spring24”. Click here and start that cart girl... 🛒
Register for our next Routine Rescue 101 masterclass and discover how to transform your health & wellness in 3 achievable steps with my signature routine suite technique. Click here to register and save your seat.

👉🏽 Don't forget to subscribe and leave a review! Your support is SO appreciated!

👭🏾 Share this episode with your sisters, friends, and family who need to hear this message.

🖤 Together, we can rise above burnout and thrive in 2024.

--- Send in a voice message: https://podcasters.spotify.com/pod/show/melaninwell/message

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Season 3 is coming... 👏🏽

--- Send in a voice message: https://podcasters.spotify.com/pod/show/melaninwell/message

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Today we have a solo episode with our host, Sierra Brown (Faith-Based Health & Wellness Coach and Founder of Melanin Well & Co).

Episode 6 is all about deep stress and how it can specifically present in Black women; as well as 3 strategies to prioritize rest and managing stress with a busy, stressful schedule.

A Few Highlights from the Episode:

How stressors interact, cumulate, and multiply to create deep stress.
How to Build Powerful Moments of Pause Throughout Your Day
The Power of Filtering Your Goals & Plans Through the Holy Spirit

Click the link below and join us 👇🏽

https://links.geneva.com/invite/b99efbc7-f663-4140-b75f-5069c2915c10

Want to join us in the next round of Heavenly Habits; our signature morning routine free workshop? HH is all about creating & consistently executing a God-centered morning routine built for optimal relationships with God, food, and your body.

Join the waitlist for the upcoming June session below. Spots will be limited.👇🏽https://view.flodesk.com/pages/64501b272cc6cca29ac047da

About Sierra:

Sierra is a Faith-Based Health & Wellness Coach residing in Dallas, TX.

She helps Black women of faith all over the world unlearn diet culture’s LIES so they can THRIVE in purpose, make health & wellness second nature, and avoid burnout.

Over the past decade, through trial & God's gracious leading, she's helped thousands of women remove weight loss and thinness as idols and strengthen their relationship with God tenfold.

As a result, these beautiful women are bringing God's light and love at such a great capacity into varying industries all over the country, into their homes, and their communities.

The best part? They're doing this while also honoring God and their bodies first.

Don’t forget to connect with her over on IG @iammelaninwell

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Today we have a solo episode with our host, Sierra Brown (Faith-Based Health & Wellness Coach and Founder of Melanin Well & Co).

Episode 5 is a grief update; revealing what grief looks like 3 years after losing her brother to a drunk driver.

Join us in “Living Melanin Well” our ✨free✨ community hosted in the Geneva app. Every Monday, Wednesday, and Friday at 11:30 CST we gather for live prayer and when I say God’s been moving in that group… I MEAN IT. And there’ s so much more to come. Click the link below and join us 👇🏽 https://links.geneva.com/invite/b99efbc7-f663-4140-b75f-5069c2915c10

Want to join us the next round of Heavenly Habits; our signature free morning routine workshop? HH is all about creating & consistently executing a God-centered morning routine built for optimal relationships with God, food, and your body. Join the waitlist for the upcoming June session below. Spots will be limited.👇🏽https://view.flodesk.com/pages/64501b272cc6cca29ac047da

About Sierra:

Sierra is a Faith-Based Health & Wellness Coach residing in Dallas, TX.

She helps Black women of faith all over the world unlearn diet culture’s LIES so they can THRIVE in purpose, make health & wellness second nature, and avoid burnout.

Over the past decade, through trial & God's gracious leading, she's helped thousands of women remove weight loss and thinness as idols and strengthen their relationship with God tenfold.

As a result, these beautiful women are bringing God's light and love at such a great capacity into varying industries all over the country, into their homes, and their communities. The best part? They're doing this while also honoring God and their bodies first.

Don't forget to connect with Sierra over on instagram here.

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Today we have a guest interview with our host, Sierra Brown (@iammelaninwell)—Faith-Based Health & Wellness Coach and Founder of Melanin Well & Co and Sandra Mclagan (@christcenteredtribe)—Registered Nurse, Accredited Certified EFT Practitioner & Founder of Christ-Centered Tribe.

Episode 4 is all about the power of tapping, a collection of techniques that addresses both the mind and the body at the same time and evokes acceptance and healing.

Sandra and Sierra share their personal experiences with tapping and how it has helped them accept how they feel without judgment. Sandra also shared her journey to becoming an Accredited Certified EFT Practitioner. They also discussed how tapping can deepen your relationship with God, help with healing trauma and body image, and how it can make space for you to hear God's voice in a new way.

A Few Highlights From the Episode:

What EFT Tapping actually is (4:37)
How tapping can aid in healing trauma (8:23)
The differences between EFT and guided meditation (15:20)
What EFT actually looks like IRL (17:53)
How to tap through bad body image days (20:16)
How to partner with God through healing work (25:42)
God’s role in Sandra’s practitioner journey (28:20)
Best practices for getting started with EFT (36:38)
EFT for ADHD (38:38)

Want to join us the next round of Heavenly Habits; our signature free workshop? Join the waitlist below. HH is all about creating & consistently executing a God-centered morning routine built for optimal relationships with God, food, and your body.

Join the waitlist for the upcoming June session below. Spots will be limited.👇🏽https://view.flodesk.com/pages/64501b272cc6cca29ac047da

Click the link below and join us 👇🏽

https://links.geneva.com/invite/b99efbc7-f663-4140-b75f-5069c2915c10

About Sandra: After growing up in the church and years of full-time ministry, Sandra had gotten to a point where she realized she could do a lot of spiritual activity without ever truly looking God in the eye. Over the course of the next few years God led her into a regular practice of Christ-centered meditation.

She is now the founder of Christ-Centered Tribe which offers daily guided meditation. This eventually led her to serve her clients who, after developing their own meditation practices, knew they wanted to break free of limiting beliefs that were keeping them stuck in less-than-God’s-best, but had tried everything else without luck.

As a registered nurse who has helped patients with their physical health for over 20 years, Sandra now offers personalized coaching that addresses mind-body-and-spirit with the holistic healing modality of EFT tapping as a Accredited Certified EFT Practitioner.

Don't forget to connect with Sandra on instagram @christcenteredtribe.

About Sierra: Sierra is a Faith-Based Health & Wellness Coach residing in Dallas, TX.

She helps Black women of faith all over the world unlearn diet culture’s LIES so they can THRIVE in purpose, make health & wellness second nature, and avoid burnout.

Over the past decade, through trial & God's gracious leading, she's helped thousands of women remove weight loss and thinness as idols and strengthen their relationship with God tenfold.

As a result, these beautiful women are bringing God's light and love at such a great capacity into varying industries all over the country, into their homes, and their communities.

The best part? They're doing this while also honoring God and their bodies first. Don't forget to connect with Sierra on instagram @iammelaninwell. Send her a DM and share your biggest takeaways from the episode.

Resources Mentioned:

Tap with Sandra http://Heal.me/mytappingcoach

Sandra’s Patreon for Guided Christ-Centered Meditation https://www.patreon.com/christcenteredtribe

Sandra’s Youtube Channel for Free Meditations https://www.youtube.com/channel/UCPuFhQMgcCS31mT84LN0NdA

Tapping Solution App https://www.thetappingsolution.com/

Article on EFT for the ADHD Brain https://www.additudemag.com/eft-tapping-emotional-wellbeing-adhd/

License Code: DQKQCSHOI0MA8ORG

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*Content Warning: eating disorders + disordered eating

Today we have a guest interview with our host, Sierra Brown (@iammelaninwell)—Faith-Based Health & Wellness Coach and Founder of Melanin Well & Co and Tiffany Ima (@tiffanyima)—Body Confidence Creator & Founder of Simple Body Confidence LLC).

Episode 3 is all about ED recovery and body image healing for Black women. Tiffany vulnerably shares her story and drops so many gems that I know will encourage healing in anyone who listens to this episode.

A Few Highlights From the Episode:

Tiffany shared the complications she experienced in ED recovery at the intersections of being a Black woman but also Christian early in her journey.
She also shared the first step you must take to begin healing your body image and it’s GOOD.
And you don’t want to miss Tiffany’s 3 principles of simple body confidence.

Need ED Support? Contact the NEDA Helpline for support, resources, and treatment options for yourself or a loved one who is struggling with an eating disorder—https://www.nationaleatingdisorders.org/help-support/contact-helpline

✨ Want to join us the next round of Heavenly Habits; our signature free workshop? Join the waitlist below. HH is all about creating & consistently executing a God-centered morning routine built for optimal relationships with God, food, and your body.

Join the waitlist for the upcoming June session below. Spots will be limited.👇🏽https://view.flodesk.com/pages/64501b272cc6cca29ac047da

✨ Join us in “Living Melanin Well” our ✨free✨ community hosted in the Geneva app. Every Monday, Wednesday, and Friday at 11:30 CST we gather for live prayer and when I say God’s been moving in that group… I MEAN IT. And there’ s so much more to come.

Click the link below and join us 👇🏽

https://links.geneva.com/invite/b99efbc7-f663-4140-b75f-5069c2915c10

👸🏽 About Tiffany:

For 15 years, Tiffany Ima was ruled by depression and controlled by her emotions. In 2016 she was unable to have healthy interactions and struggling to get out of bed for months. She decided to make a commitment to her wellness and take control of her emotions.

Right now, she is a certified personal trainer through the National Academy of Sports Medicine, and through experience learned how to manage depression through thoughtful self-care methods and exercise. She aims to help creative women to do exactly the same.

You can connect with her on Instagram @tiffanyima or follow her simple exercise tips for creative women on @tiffanyima.trains or her website www.tiffanyima.com

👸🏽 About Sierra:

Sierra is a Faith-Based Health & Wellness Coach residing in Dallas, TX.

She helps Black women of faith all over the world unlearn diet culture’s LIES so they can THRIVE in purpose, make health & wellness second nature, and avoid burnout.

Over the past decade, through trial & God's gracious leading, she's helped thousands of women remove weight loss and thinness as idols and strengthen their relationship with God tenfold.

As a result, these beautiful women are bringing God's light and love at such a great capacity into varying industries all over the country, into their homes, and their communities.

License Code: VTX0BTSMAMXN61OG

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Today we have a solo episode with our host, Sierra Brown (Faith-Based Health & Wellness Coach and Founder of Melanin Well & Co).

Episode 2 is all about redefining what healthy was for her during a season of healing complex trauma, intense therapy, and life transitions.

She gives us a 1-year update on her move to Dallas and shares how it was both the best but also hardest year of her life; as well as...

Helpful highlights and insights from Kobe Campbell’s “Why Am I Like This: How to Break Cycles, Heal Trauma, and Restore Your Faith”
What happens when you stop lying to your therapist…
And her 3 biggest spiritual and wellness takeaways from the past year…

Overall, this episode offers a unique perspective on the intersection of trauma and health, and how redefining our understanding of what it means to be healthy can be an important part of the healing process.

Connect with me on Instagram ➡️ www.instagram.com/iammelaninwell

Click the link below and join us 👇🏽

https://links.geneva.com/invite/b99efbc7-f663-4140-b75f-5069c2915c10

Want to join us the next round of Heavenly Habits; our signature free workshop? HH is all about creating & consistently executing a God-centered morning routine built for optimal relationships with God, food, and your body.

Join the waitlist for the upcoming June session below. Spots will be limited.👇🏽https://view.flodesk.com/pages/64501b272cc6cca29ac047da

About Sierra:

Sierra is a Faith-Based Health & Wellness Coach residing in Dallas, TX.

She helps Black women of faith all over the world unlearn diet culture’s LIES so they can THRIVE in purpose, make health & wellness second nature, and avoid burnout.

Over the past decade, through trial & God's gracious leading, she's helped thousands of women remove weight loss and thinness as idols and strengthen their relationship with God tenfold.

As a result, these beautiful women are bringing God's light and love at such a great capacity into varying industries all over the country, into their homes, and their communities.

The best part? They're doing this while also honoring God and their bodies first.

Episode Timestamps:

0:00-3:32 Intro

3:32-11:56 “Why Am I Like This” Discussion

11:56-28:28 Therapy + Move Update

28:28-32:48 Spiritual Takeaways

32:48-37:59 Wellness Takeaways

37:59-end Close Out + Brand Updates

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Today we have a solo episode with our host, Sierra Brown (Faith-Based Health & Wellness Coach and Founder of Melanin Well & Co).

Episode 1 is all about increasing intentionality and creating space for small moments of nourishment; specifically a God-centered morning routine designed for optimal relationship with God, food, and your body. And this episode… her fav yet.

She shared 4 hard truths holding you back from executing a consistent God-centered morning routine each morning; as well as info on...

Why nourishment is truly so impactful
How much small moments of nourishment add up
The secret to a God-centered morning routine for optimal health and wellness
4 examples of what wellness can look like executed within your morning routine
Her best pre-bedtime practice to increase consistency and decrease how often you hit snooze

Listen… the Season 1 3W’s episode is the most downloaded episode of Melanin Well so far and this one is even better. So many gems. So many nuggets. So excited for you to tune in.

Join us in “Living Melanin Well” our ✨free✨ community hosted in the Geneva app. Each week, we have live prayer and weekly challenges. And there’ s so much more to come. Click the link below and join us.

https://links.geneva.com/invite/b99efbc7-f663-4140-b75f-5069c2915c10

Want to join us on March 8th for Heavenly Habits; our God-centered morning routine workshop designed to help you create & implement your own routine built for optimal relationship with God, food, and your body? 👇🏽

Email the phrase “HH” to info@melaninwell.com and nab your seat. Seats are limited and you do NOT want to miss this event.

About Sierra:

Sierra is a Faith-Based Health & Wellness Coach residing in Dallas, TX.

She helps Black women of faith all over the world unlearn diet culture’s LIES so they can THRIVE in purpose, make health & wellness second nature, and avoid burnout.

Over the past decade, through trial & God's gracious leading, she's helped thousands of women remove weight loss and thinness as idols and strengthen their relationship with God tenfold.

As a result, these beautiful women are bringing God's light and love at such a great capacity into varying industries all over the country, into their homes, and their communities.

The best part? They're doing this while also honoring God and their bodies first.

Episode Transcript:

Season 2 Episode 1

You are listening to Melanin Well with Sierra Brown, a podcast where we bring faith-filled messages to Black women all over the world to help them discover how to unlock their very own version of sustainable wellness. I am your host, Sierra Sarah, your favorite wellness coach and goofy online BFF. Every week we will expose and discredit a new diet culture, lie, and provide you with tailor made habits, skills and practices to help you leave that life of misery behind and reposition God at the forefront of your life and center of your heart. Thank you so much for making some time for me today. Booze. Now let's dive in 1s guys. And welcome back to the Melon Wall podcast. Like, can you believe it? It has been nearly, I don't even know how long at this point since we started this podcast. It's been over a year and it's been a while. It's been a while since we've gotten together. But I'm so excited to bring you guys season two, episode one. And it's actually a part two, episode two, our most downloaded our most popular episode. So without further ado, let's look at into it. Okay, so listen, since I recorded season one, episode one, which was managing holiday stress as a black woman with the three WS, I've really picked up on about four hard truths related to why black woman of faith either choose not to implement morning routines or feel like they can't stick to them. If you've been here long enough, then you know how truly important morning routines aren't. Just to me from my coaching philosophy standpoint, what I teach clients, but also to me personally in my personal life. If you follow me on Instagram, then you literally see me nearly every single day really sharing these breakthroughs and things that I got from my morning routine. So it's not just something I teach you guys, but it's something that I practice in my real life every single day. So let's get to those four hard truths and today I'm going to expand on a lot of what I taught you last year, give you some new nuggets. This is going to be your new favorite episode. 1s Those four hard truths. And listen, when I say they're hard, I mean they hard. Okay? So just embrace yourself. So number one is that we keep our eyes fixed on our struggles at times. Like, because as a black woman, especially, you know, and specifically a Black woman of faith, our struggles tend to be more than the average person. And even for 2s even for the greatest believer, even the person who lives in God more than anybody, if that even exists, it still can be difficult not to keep your eyes fixed on your circumstances when there are so many things bubbling around. So when we keep our eyes fixed on our struggle at time, our circumstances, we then rush off to the struggle. I know it sounds crazy. I know it really does. But I literally see black women to faith do it all the time 2s because it is struggle and because we're already under a lot of stress and also not managing our stress very well. The struggle feels urgent. Okay? So we rough off to the struggle because it feels urgent. But the truth is that we actually struggle a lot in our daily lives because we are going out into the world, whether it is physically or it is virtually without our armor on. Without our armor on. So I'm not invalidating the struggle. The struggle is real. But you have your best chance. You have your best chance to laugh against that struggle when you put on the full armor of God. And not just that, when you start your day with your eyes fixed on Jesus. 2s That's that first hard truth. Okay? We're looking at our struggle too much, and we're rushing off to it because it feels urgent. Okay, now, our second struggle, and this is a very common one and a very, very, very hard pill to swallow as well, is that we believe thinness is what is most important. Now, this is due to diet culture. This is due to weight and fat stigma. But because of this, our value are worth lies in our ability to execute actions that lead to weight loss, things that change the scale number so those actions come first, and then we kind of give our remaining time to whatever else we choose. Now, for most of us black women of faith, that tends to be God. I mean, most of the women that I encounter on Instagram 1s or on TikTok, because I've been doubling the tiki tucker a little bit. Most of you guys who I encounter there is some level of connection with God in the morning. However, it typically comes after several other things for a lot of people. So for those of you guys who may be in a season where you want to live a healthier lifestyle or you're quote, unquote, making a lifestyle change in those seasons because thinness has become so centric to your being, you tend to prioritize those things over God, turning your body, turning your weight, turning those actions into idols. And we all know that I be throwing that word around here, but it's true. 2s So that's the second hard truth. We're placing those actions. We're placing those behaviors before God. We're not actively consciously saying they're more important, but we are putting them first. And a lot of it has to do with the weight and fat stigma that we have and that there is. And because of that, we feel so uncomfortable in our bodies. Feels like weight loss is an emergency. Thinness is an emergency, but it's not. Now the third truth goes along with the second one. Now, 1s guys, quick break from the episode to tell you I have some news, the major news. On March 8 on March 8, I am hosting a free workshop. It's called heavenly habits, honey. And literally everything that you learn in this episode, everything I introduce you to, is going to be covered in depth in this workshop. Not just the education piece, but also the implementation piece. So in Heavenly Habits, you are going to create your own three step morning routine for optimal health, wellness, and relationship with God. So if you want to join us on March 8, it's going to be limited availability. Email. HH stands for Heavenly Habits, honey. HH to info@melaninwell.com. That's HH to info@melaninwell.com. Now, let's get back to the episode. 1s This third truth is that we believe that we're not good enough until we lose weight. Now, I have never once heard someone say that out loud or just freely give me that information. But I've asked people that question in like a passive way a million times. The answer, nine times out of ten, is yes, there is something that we are waiting on until we hit a certain scale weight, until we be returned to a certain dress size, et cetera, et cetera, et cetera, list goes on. So because we subconsciously believe that we're not good enough until we lose weight, our identity, our worth is tied to our appearance, our body shape, the number on the scale. So if we have that strong belief ingrained into us, then of course we are going to prioritize actions, tasks, things that are closely and tightly connected to thinness, to weight loss duh, because we're forgetting who we are. Now, I'm not saying this happens 100% of the time. I'm not saying that this happens for every single person, but these are all things that everything I added to this Hard truth list. I've had conversations with at least ten to 15 people in the past year. I didn't just throw out random things. These are basically statements based off of case studies from our conversations in the Instagram DMs. So with that being said, we have our final hard truth, and that is that we believe that we can't be both fat and worthy of God's best. Okay, so this is kind of very similar to three, but it's a little bit different in this sense. So because we believe that we can't both be fat and worthy of God's best, we limit our relationship and we limit our purpose. So think about how often actually, I literally just had a decision call with somebody last week where she told me that there were things that god was calling her to, certain ministries, certain places that god was calling her to, but she hadn't committed to doing it, and she hadn't been obedient yet because she was waiting until she lost weight. She didn't feel comfortable going into spaces. So because we tie our worthiness, 2s because we tie our worthiness and to our size, our dress size, how much we weigh, all of those things, we are limiting our relationship, we are limiting our purpose, and we're limiting our influence in the world. And ultimately, because we also believe those other things, we have a hard time of believing that we are actually the masterpiece that God's does, that we are. So those are those four hard shoes. I really hated to come. 1s Throwing darts this early in the season, but I really just had to get those things out of the way now because we're actually in part one of a four part nourishment series, where I'm going to be talking about four different small moments of nourishment that are just so stinking powerful. These four small moments of nourishment are all things that literally, if you implement these four things, you don't have to change a thing. If you continue to pursue these things for the rest of your life, you will continue to improve your health outcomes, you'll continue to increase your nutrient intake, you will continue to feel well and be well. But listen, we got four weeks to go over this. So with that being said, I do want to talk a moment about nourishment before we hop into the morning routine aspect of this episode. So why nourishment? Okay? So if you guys have been around for a bit, 1s you guys know that I've been saying the word nourishment a million times a day. Now, there's a reason for that, because it's freaking important. And it's not just freaking important, but it is impactful. So why nourishment? The answer to that is because nourishment. And when I say nourishment, what I want you to think about is pouring in. Anything that pours into you is what I classify as nourishment. Now, 2s obviously, I have super clinical and scientific definitions for all of these things. 1s That's not this episode, but for the sake of this episode. And so I don't have you here longer than 30 minutes, I want you to think about nourishment as pouring in. So nourishment creates a biological, a mental and emotional, a spiritual environment where our bodies feel supported, to live abundantly, to pursue health, to pursue purpose. Okay? That is why nourishment, so many of you guys struggle with even getting started. I used to talk about consistency all of the time, but really, over the past couple of years, what I've noticed the most, a lot of you guys are stuck in park. It's what I call failure to start, okay? A lot of you guys are stuck in park, and that's because you guys haven't created that foundation. 2s You guys really haven't created a supportive environment for your body to even feel for your mind, body, and spirit, to even feel ready to pursue health, to pursue purpose. And so you heard me say the phrase small moments of nourishment earlier. I didn't just say nourishment because also, a lot of you guys are doing too much. It doesn't take all that. That used to be my phrase. I used it all the time. It all take all that, okay? It doesn't take all that. Ultimately, all it really takes is a series of small moments of nourishment. Okay, and I cannot say this enough my client Stacey, actually, she's actually a Melanoma Academy graduate ad now, as of last week. But. She actually said this exact phrase last week, and I was like, snap my fingers in the background. But she said, small moments add up. And she couldn't be more right. Those small moments add up. So don't you worry here. In a few minutes, I'm going to break down what some of those small moments look like to give you a better picture of what that means. So for those of you guys who are like, see here, I hear you like that little definition of Nourishment that you gave me enough. 1s Obviously, you guys know I have well, not obviously, some of you guys know I have a Nourishment infographic that's pinned to the top of my Instagram. For those of you guys who are meeting me for the first time and you don't follow me on Instagram, my tag is at. I am melon and well I am Melon and well, you will find a post pinned to the top that talks about Nourishment. But also, if you go to the Show Notes, if you go to the Show Notes right now, you are going to find a link for our completely free private community, Living Melanin Well. Okay. That community is going to be supported to this podcast all of season two. I have a couple founding members in there that have been getting it ready for you guys, but you can find that in the Geneva app. So if you click the link that's in the Show Notes, it's going to take you to download the Geneva app, create your profile. You don't have to do anything. Just click that link to get started there. I am actually going to be very soon hosting weekly workshops in there to really break down what Nourishment is and what a Nourishment focused approach looks like because it's that important. So we're going to be talking about a lot more. And literally, I'm going to have a standing, probably standing one to two master classes a week live. I'm really breaking that down for you guys. You guys can get a really good understanding of it because it literally is that important. So make sure you join us in a living mail in a well community. We literally have weekly nourishment challenges. We have prayer Monday, Wednesday, Friday at 1130 Central time. Literally so many things, and it will only grow from here. So show notes. Now let's dive into the morning routine piece of this episode. 2s So if you listened to the season one episode, one episode, then you know what the three W stands for. You know that it stands for worship word and wellness. In that order. In that order. Worship word, wellness. Okay? So the three WS is actually and it's expanded in a year. That's why we had to have another episode because it's gotten even better. Okay? So three W is actually what I call a three step framework. And I'll explain why it's a framework in a second. But it's a three step framework for a God centered morning routine that is designed for optimal relationship with God food in your body, okay? It's designed for optimal health and wellness. Okay? It's not just about God now. It is about 75% about God. But that 25% wellness is potent. Okay? Believe me when I say that. Believe any of my clients. Listen, if you ever see any of my clients on the streets, you ever see them in my comments, just ask them a general question. How powerful, like, how impactful has the three W's been to your life? And they're going to say, life changing. Do it, run. Do it started right now. So it is a framework. And the reason why I call it a framework instead of just a simple morning routine is because it can look a million different ways. It can look a million different ways. There can be so many different variations of the three W's. And for everybody, there's at least three different levels, three different levels of the three WS. And what I mean by that is one of the purpose of the three W's framework is a sustainable, sustainable morning routine. I'm pretty sure in season one, episode one, I talked a lot about how I had tried a lot of super popular morning routines. One of them was the miracle morning. And I'm not knocking on it, but it's not sustainable for most people. And also it lacks spiritual elements to it. For black women of faith or just people of faith in general, there are no spiritual elements elements to it. If there's a million steps in a none of them steps guy, okay? So. 2s Whenever I was going through that season in my life, actually, I was grieving and I was trying to find a morning routine that worked for me. I was like, none of these are sustainable. And if they're not sustainable for me, I know they're not sustainable for my community, for my followers. So in order to make this framework sustainable, we have three different levels. Okay? Now, level one for everybody is something that they can do now. Okay? Now typically the advice I give people is to make it five to ten minutes. So you're going to hit all three of those levels in five to ten minutes. Now, my client, Stacey, who you heard on the preview episode, talking about how much she loves the three w's most of the time, Stacey does her level one routine that takes five to ten minutes, and she feels the overflow immensely. She's drowning in overflow from that level one. Okay, now again, level one, five to ten minutes is something that you can do right now without a whole lot of extra planning, without a whole lot of extra intentionality. Now level two is something that's a little bit longer, 15 minutes plus, still hitting all three of the w's, but it's a little bit longer and it's going to take a little bit of effort, a little scheduling, a little intentionality from you to make it happen, whereas level three is a little bit longer. You know, we're talking, we're talking in that 30 minutes plus range where it's not just going to take some intentionality from, from you. There may be some sacrifices that have to be made. There may be some skills that have to be learned. For example, if you're a person who is barely holding on when you wake up in the morning, you know you only have 15 minutes. That means that there's something in your life that's going to have to change in order for you to implement something that's 30 minutes long. So to literally be like, hey, I want you to use this 30 plus morning routine, but I know you're really struggling to sleep at night. You're getting 5 hours of sleep. That's unrealistic. That's not sustainable. 2s That is why that very first one is something that you can do now. Because if you choose something that you can do now, honey, you give yourself full permission to choose something that you can do now. The overflow is immense, I promise you. Now, again, you're still covering worship, you're still covering Word, and you're still covering wellness. And I'm going to really give you a peek into what one us looks like here in just two minutes. But I want to talk a little bit more about the variations. So when I say variations, what I mean is that worship can look a million different ways to a million different people. Ultimately, it's about honoring God. It's about praising God. It's about getting present with God. It's about getting to his feet first before you dive too deep into the Word, before you dive too deep into the devotions and all those other things. So maybe for somebody who is super musically inclined, worship songs, you know, just tearing them apart, okay, maybe their, their first w is going to be a little bit, a little bit more dependent on worship music. Okay? 1s Now, maybe somebody is like a prayer warrior. Maybe there's somebody who just like prayer is one of their gifts, okay? First things first. They may be in that place of gratitude, just in deep into prayer, okay? One of those people, and I actually am that person. That's what if you if you hear it in my voice, it's like I'm that person, like, walking around the room just praising God. Maybe that's what your worship looks like. But there may be some people, some people who maybe are early in their journey where that first W looks like creating a gratitude list, writing down three things in their journal that they're grateful for, three things that God's done for them this week. So, again, it can look totally different from person to person. Now, remember, you have three different versions. So if one person can have a completely different variation from you, 1s routine to routine, but then there's three different versions of it, can you see how what I mean, the possibilities are endless here. So that is why it's a framework, and it's not just a simple morning routine. And if you listen to season one, I didn't call it a framework then. That's because we've expanded, we've improved, and now everybody does three levels. It's not an option. It's not a suggestion. It's you have three different levels. 1s And also, we've added lots of different variations. Honey, the three W, they've leveled up. So with that being said, before we dive into the small moments of Nourishment, what the third W can look like, I do want to give you a quick little bonus tip. Okay? So a quick little bonus tip for you guys who maybe have already implemented the three WS. I currently have a weekly challenge going on in Living Mellon. And, well, right now, where we are starting our day with a God Center morning routine. It could be the three W, or it can be whatever morning routine you already have going. First thing that means no social media, no checking your work email or any of that 1s before you start your morning routine. So that's the challenge that we have going on right now. Now, I promise my growth, I will give them some tips to increase intentionality when it comes to their morning routine. So if you already have something in place or you plan to try the three WS, what I call a PM wrap up. PM wrap up is vital, okay? And that's just where, once you get to the end of the day, I recommend about 30 minutes before it's time for you to be in the bed. That's where you're just taking a second to review how the day went. You're really just taking a second to just to really let go of the day, to surrender the day, to get to that moment where you believe in your heart that what you did that day was enough. 1s And then reviewing your morning routine. So not just saying like, I'm going to do the morning routine at this time, but really breaking down every step of it. I want you to visualize I want you to visualize your alarm going off. What happens after your alarm goes off? You get up, you go and you turn it off, literally. I highly recommend getting an alarm clock for those of you guys who are like, how are you so consistent with your morning routine group? I will be nutting without an alarm clock that's all the way across the room. That's how I don't snooze. So visualizing it from start to finish. Okay, now that you have visualized it from start to finish, just also doing some barrier predicting, thinking about anything that could possibly get in the way of you executing it and just doing anything you can the night before to prevent those things. So the difference that this makes is that 3s it's kind of like faith action. As you are actively planning and setting the intention to do your morning routine in the morning. Like, your intentionality is actually increasing. So you've already visualized, okay, you've already thought to yourself, I need to make sure to plug my phone up across the room because I have hit snooze for the past three days. 1s All of these things are happening 2s as you do that, as you increase intentionality when you wake up in the morning, it's like muscle memory. Your brain is not going to forget all of that work that you did, and you're going to pop out of bed and you're going to get to it. Okay? So PM wrap up visualize. Now, listen, if you're in Livit Mellon or ask me for my version of the miracle morning's bedtime affirmation, the one great thing I got from the miracle morning is their bedtime affirmation. And I remixed it for for women of Faith. 1s So if you're in LMW or you're going to be in LMW, hit me with a DM and say, hey, girl. Or on Instagram and say, hey, can you give me that bedtime affirmation you were talking about on the podcast? And I will send it to you. It's wonderful. That's actually two bonus tips. It's basically like this four part series that talks about it's like affirming that you're not just going to do the morning routine, but why you are doing the morning routine. There are several states statements within it that I'm like, I am going to bed at this time. I am waking up at this time. And it's good. I see a huge difference between when I do it and when I don't. Okay, so now, final piece of this podcast episode. I promise I'm not holding you any longer. 2s Is that third W. So some of you may have attended a three W 1s training or two. And if you have, then you know that third W is stands for wellness. And you know that I'm not telling you to work out. Yeah, you heard me correctly. I'm not telling you to work out in this third is why. So of all of the people that I've coached through implementing your three WS, 1s there is one particular thing that always happens for those that struggle implementing it. That thing that happens is people do great with worship. And word. Once you have it in your heart that you're giving your morning to God, you're like, yes, worship, yes, word. And then two things either happen. There's the person that skips wellness altogether, or there's the person that rushes to go work out. Okay? Now, those hard truths that I talked about earlier are directly connected to this behavior, okay? Now, whether it is fear of failure connected to those small truths that prevent you from doing it at all because you're just like, oh, well, I'm not going to be able to do it, or I'm not going to be able to get done, so I'm going to leave on a positive note. I don't believe in my ability to do it, so I'm going to leave on a positive note. Or you're the person that skips to the workout because you've already felt anxious enough, because you haven't done anything yet. And you're afraid that you're going to run out of motivation, you're going to run out of gas. So let me rush off and hurry up and do it. 2s This third W is not about action. It's about intentionality. So for those of you guys who have been doing the three W's and you have been placing actual wellness actions and behaviors and different things in this W, I hate to be the bearer of bad news, but you've been doing it wrong. This particular W is about intentionality. So what we're going to do really quickly is I am going to give you basically a look into four different small moments of nourishment. Four different examples, common examples of small moments of nourishment that I help people implement. And I'm going to show you what that looks like within the container of the three W. Okay? So those four small moments of nourishment is number one, honoring your hunger with meal ranges. Okay? So if you've been following me long enough, you definitely heard me say the phrase honor your hunger. So all that means is creating meal ranges where you check in with yourself to see if you're hungry or not and honoring those. Okay, that's it. I've even done this in the past where I've worked with a lot of clients where I'm like, hey, create a meal schedule. A meal schedule is great, but it's not so great for somebody who has a poor relationship with food. However, meal ranges are a little bit more supportive because they empower you to actually eat when you are hungry instead of eating because a clock tells you to eat and honor your hunger. If you're somebody who is interested in intuitive eating, honoring your hunger is something that has to happen before you really dive into anything past, like rejecting diet and mentality is number one. But number two really is honoring your hunger. So that's that full. That first small moment of nourishment is honoring your hunger with meal ranges. That second one is 15 to 30 minutes of joyful movement. Okay? Can be whatever you want it to be as long as it's joyful, as long as you are enjoying it. 1s And actually, again, remember, it's intentionality. So I'll break down what that looks like. Actually, I'll break it down now. So what that looks like is you choosing what that joyful movement is. If you haven't already decided what it is, you're choosing it or you're just confirming where it is in your schedule or you are like, for example, there are a lot of times for me, I'm in a season where I'm just like doing workouts in the Nike Training Club app. And so a lot of times in my third W, I'm choosing what workouts I'm going to do in the Nike Training Club app. I'm making sure I have them scheduled because the app has a feature to schedule. So to backtrack a little bit to honoring my hunger with meal ranges, what that looks like for me is I'm going through my schedule for the day and I'm making that my making sure my meal ranges makes sense for that day. So maybe I have a day where I have a podcast interview or I have other things that are in my schedule. I may need to move my meal range. Around just a smidge to reflect the flow of my schedule. I'm still going to keep it near where I know I'm typically hungry, but I might move it a little bit earlier just in case I have a meeting towards the end of that range, all still in the same place. I'm still going to eat if I'm hungry. But ultimately we do have meetings and we do have things 1s that happened. But if you are proactive and you say, okay, I know I have this coming up, so let me move this alarm to check in with myself a little bit earlier 1s so that maybe I might be a little bit hungry already. I can go ahead and eat, and then maybe I can eat again after the meeting. Just little things like that. So that third small moment of nourishment is prayer. And not just any prayer, but afternoon prayer. A lot of us, we start our days in prayer, but there are very few of us that carve out time in our afternoon for prayer. And that's some of the reason why we pray at 1130 Central time in living melanin and well every Monday, Wednesday, Friday. That's the goal. The goal is for me to help people, to create that small moment of nourishment, to create that pause, to honor our Father and to ask for what we need when we need it, to surrender our worries to Him, to really just carry over into the rest of our work days. So for this particular small moment of nourishment, what I'm doing in that third W is I'm making sure I have prayer time in my schedule. I'm making sure I haven't double booked myself, which happens every now and then. If I have double book myself, I'm saying, okay, when can I take 15 minutes to pray in the afternoon? Because somebody scheduled a podcast interview in here. 1s I forgot to block that time off my schedule. I'm making sure I have that time carved out, and I'm also creating intentionality around it. I am praying at 1230 today, and actually, I think I'm feeling a little off today. I'm feeling a little out of it. So I think I'm actually going to use the YouVersion app for their prayer prompt because I'm not feeling like the girl who just gets up and just walks around and prays. I'm not feeling like her today. So we're creating intentionality. We're checking in with ourselves, and we're setting ourselves up to actually commit to that time and give him that time. And finally, that little bonus tip I gave you earlier about the PM wrap up, that's a small moment of nourishment. So that would be ten to 15 minutes evening wrap up in prayer. So doing what I told you earlier with the PM wrap up, but also taking a few minutes to pray over it. So what that looks like in the third W is making sure that you have it in your schedule or making sure you at least have enough space for it to happen. I'll use myself as an example because I know I have a lot of ambitious women listening to this podcast, but what happens for me a lot of times is my work schedule gets a little bit over ambitious. I'm currently working on a new certification, and so I'm supposed to be doing school work after I finish work. So a lot of times on workday, we'll kind of go over maybe a client asks for a time that I should say no to. I'm working on it in therapy, and then my day ends up ending an hour later, and then I have to do school work, and then it's 830. I know I have to be in bed at 930. What is the chance that I'm actually going to take this time to do my evening wrap up, shower, do my skincare routine, all of those things? 1s And get into bed on time. It's not likely. So if at the beginning of the day I noticed like, oh, step, I haven't created enough space for this, I can make some accommodations. So again, imagine if you did all of these things. That's what I want to I want you to take a moment like when I said small moments add up earlier. Imagine if the biggest small moment of nourishment of all is your three WS is your God Center Morning recent. So imagine you starting your day with your God Center Morning routine. Then imagine you eat when you are hungry and you're constantly nourishing yourself and replenishing. Not replenishing, but you're just constantly pouring in beautiful nutrients into your body or even just foods that you enjoy. So imagine you're honoring your hunger with those meal ranges. You're not walking around hungry. You're not walking around depleted. You're not walking around with brain fog. Imagine every single day you're moving at least 15 to 30 minutes and you're enjoying it. Imagine you're praying after every afternoon. And imagine you're actually closing out your day, 1s assessing how things went, leaving the day in that day and taking just a few moments to pray over that, and then creating intentionality for the following day. Think about how dipping your life would be with just those simple, small moments. Just those simple, small moments and the three W that framework empowers you to be able to do those things. So I hope you guys found this episode helpful. I seriously missed you guys so much. The whole time I'm recording this, I'm thinking about, oh my gosh, this has been so fun. I missed doing this. So as a quick reminder, join us in the Living Melon and well community. We'll have lots of supplemental content in the community that will not be on Instagram. Again, you can find that in the show notes. But also I will probably insert this somewhere into the episode, but just in case I don't, on March 8. 3s Eight. We have a workshop coming up and it's my favorite one ever, okay? And it's called Heavenly habits. Okay? So if you like the three WS, if you have enjoyed this framework, if you've enjoyed what we talked about today, if you've enjoyed learning about small moments of nourishment, heavenly Habits is going to go over all of the stuff that we talked about here in great detail and actually walk you through implementing it for yourself. So literally, in heavily habit, I'm going to be helping every single person that registers and attends create their own variation of the three WS. It's going to be awesome, it's going to be amazing, it's going to be wonderful. And it's on March 8. So what I want you guys to do, because we don't have the landing page up for you, I wanted to make sure to get this episode out on the 22nd is if you would like to sign up for Heavenly Habits, all you have to do is email HH, just two HS to info@melaninwell.com. That's it. Email HH to info@melaninwell.com and I will reserve your seat because we are capping it off at 25 because I need to be able to serve you guys and help you create this routine and also identify some small moments of nourishment that you want to implement in your life. So get excited. Heavenly Habits on March 8. In the meantime, I'm going to be supporting you guys in living melanin. Well, we will have a nourishment workshop between now and March 8. There also more than likely will be that ebook that I've been talking so much about sometimes between now and March 8. So, so many things to support you guys. And as always, prayer monday, Wednesday, Friday and 1130 Central time. So again, I've enjoyed this guys. I will see you every Wednesday. 1s That's our day for the podcast. So yeah, thank you guys so much. Please do not forget to review the podcast. Please do not forget to share this episode to your story, send it to your girlfriends. I really feel like we got something here. So I love you guys so, so much and I'll see you next week.

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The podcast is back and BETTER. We are opening up with a 3-part nourishment series for Season 2 next week that is chock full of nuggets and immediate WINS for you all.

I am so so excited to be back on the mic.

Stay tuned for ✨new✨ weekly challenges in the ✨new✨Living Melanin Well community that will align with the topic of the podcast each week.

Click here to join our free community.

See you next Wednesday! And don't forget to tune into the full episode for Stacey's story! She's a CHAMPION!

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This week we have a solo episode that also happens to be the season 1 finale of Melanin Well. This is my 6 month update from my big cross country move BUT man... it is so much more than that. It's the most vulnerable episode. I cry... a lot. But it is my hope that it reaches someone who is looking for more hope... more faith... more purpose in their lives right now.

Interested in hiring me as your Wellness Coach?

Click here and fill out the inquiry form. We will set up a no obligation call and I'll answer all of your questions and make sure we are a good fit for each other. Looking forward to connecting with you intimately!

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This week, we have psychiatric PA and mental health coach Jeuelle Sam of Your Fit Brain(@yourfitbrain). With over 20 years in health care under her belt, her wealth of knowledge is unmatched.

This episode, we dove deep into managing stress and hacking our brains (especially in the morning) as Black women.

This episode is for if you find it difficult to manage stress and the chaos of your life and/or really struggle to start your day off in a supportive way.

Register for Thrive First Thing; my Group Program to Help You Create a Holistic, God-Centered Morning Routine (You Can Actually Stick to) here.

Grab my #1 Free Training "The Most Important Mindset Shift Required for Wellness Transformation" here.

Jeuelle is a psychiatric physician assistant and mental health coach. In her career of over 20 years in health care she has remained passionate about holistic approaches to wellness. Jeuelle helps women with stress, anxiety and depression go from feeling overwhelmed and helpless in their struggles with mental health to feeling educated and empowered to change their lifestyle habits and nutrition so they can thrive mentally, physically and spiritually, without feeling unseen and alone.

Register for her free challenge now: https://www.yourfitbrain.com/chaostocalm/. Jeuelle's IG: https://www.instagram.com/yourfitbrain

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This week, the Lord blessed us with my DREAM guest. And that dream guest is none other than… Chrissy King (@iamchrissyking); writer, speaker, fitness and strength coach with a passion for intersectional feminism, anti-racism, DEI in wellness, and creating a diverse and inclusive fitness industry.

This episode, we dove deep into our own diet culture stories; as well as the intersection of diet culture and racism.

This episode is for if you’d like clarity on what the intersectionality of racism and diet culture actually looks like, how it affects our daily functioning, and/or what we can do to stay aware and initiate the unlearning process.

It’s also such a great opportunity for you to hear two diff diet culture stories from two Black women with two different (but oh so similar) human experiences.

Our next LIVE Coaching Call is this Friday at 5:30 CST. Register now!

Click HERE to register!

Chrissy’s IG: www.instagram.com/iamchrissyking

Chrissy’s Website: www.chrissyking.com

Pre-order Chrissy’s Book “The Body Liberation Project: How Understanding Racism and Diet Culture Helps Cultivate Joy and Build Collective Freedom”: https://chrissyking.com/book/

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This week we have the beautiful, incredibly talented and intelligent Brittny, owner of of RVL Wellness Co, on the show.

Today, we dove into the topic of workplace stress, performance, and self care for Black women and it’s such a FIRE episode guys!!!

If you struggle with work-related stress, work environments that leave no space for self-care, managing stress, or even are simply looking for a new stress-relieving hobby… this episode is for YOU!

Access my #1 Wellness Training: “The BIGGEST Mindset Shift Required for Wellness Transformation”. It's time to shift your focus from shame, fear, and restriction and lock it in on Jesus, abundance, and nourishment.

Click HERE HERE to access!

RVL Wellness Co is a small Black woman-owned company located in Charlotte, NC.

RVL was founded to provide Black women a luxe self-care experience through dedicated quiet time and mindfulness products. Founder, Brittny Horne, understood the pressure on Black women to be booked and busy without prioritizing their wellness. She started RVL as a reminder to pause and enjoy an intended moment of calm through puzzling.

RVL Wellness Co is offering an exclusive discount to our listeners. Visit www.rvlwellnessco.com and enter code MELANINWELL15 at checkout to receive 15% OFF your first purchase of a RVL or Custom Photo puzzle!

Website: www.rvlwellnessco.com

IG: @rvlwellnessco

TikTok: @rvlwellnessco

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This week we have a solo episode where we continue the gluttony conversation by identifying a sneaky idol; the appearance of our bodies. If you struggle with negative body image, have attempted body positivity previously, or are curious about body neutrality… this episode is for YOU!

Access my #1 Wellness Training: “The BIGGEST Mindset Shift Required for Wellness Transformation”. It's time to shift your focus from shame, fear, and restriction and lock it in on Jesus, abundance, and nourishment. Click HERE https://view.flodesk.com/pages/62bdf381671efdd43f115efb to access!

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This week we have a solo episode where I give my unfiltered opinion of Pastor Mike Todd's recent sermon "Cuffed to Cake", breakdown gluttony, and offer clear strategies to help you find freedom and confidence in your daily food choices.

Access my #1 Wellness Training: “The BIGGEST Mindset Shift Required for Wellness Transformation” It's time to shift your focus from shame, fear, and restriction and lock it in on Jesus, abundance, and nourishment.

Click HERE to access!You'll be taken directly to my free membership community... create an account in a snap... and gain immediate access to the training. See you there...

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Welcome to Episode 15!!! This week, we have the incomparbale Sandra McLagan of Christ-Centered Tribe @christcenteredtribe on the show. We dove deep into the power of Christ-centered meditation and debunked myths re: meditation in Christianity. It's a must listen if you are interested in meditation or looking for for new ways to connect with God initimately. You can join Sandra and I on IG Live to continue the conversation Thursday June 9th at 6 CST / 7 EST.

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Welcome to Episode 14!!! This week, we have the incomparbale Jazz Perkins @jazzkeyes on the show.

We dove deep into what Black Superwoman Syndrome actually is, Jazz's personal experience with BSWS through grief, as well as strategies to combat it.

You can join Jazz and I on IG Live to continue the conversation Thursday May 19th at 6 CST / 7 EST.

Your Sustainable Wellness Toolkit for the Week:

Click here to grab my free masterclass "The Most Important Mindset Shift for Wellness Transformation" mentioned in today's episode. You'll be directed to my free membership site where you'll create an account and gain immediate access to this training.
Jazz's Ebony article mentioned in today's episode: https://www.ebony.com/self_help/black-women-healing-sisterhood-relationships/
Subscribe to “My Goodies: My Weekly Sustainable Wellness Newsletter” https://view.flodesk.com/pages/62288db79b7136a9e313dc71
Join the Melanin Well Academy Waiting List: https://view.flodesk.com/pages/614e6c22337f1c2aacf52b0b

Jazz's Bio: Jazz Keyes is a master's graduate, obtaining her degree in clinical psychology. Keyes is a former certified life coach, author, motivational speaker turned, stay-at-home mom, and lifestyle blogger. Recognized for her work as an empowerment specialist, Keyes has spent the last ten years of her career focusing on inspiring the lives of others.

Keyes worked diligently to encourage people through writing, life coaching, and motivational speaking, supplying clients with the necessary tools and techniques to awaken their divine energy, heal their open wounds and create an aura of love, compassion, and tranquility.

With an unwavering passion for youth, women, and the African American community, Jazz Keyes divides her time among several community organizations. Not only does she serve as a volunteer, mentor, and educator in her community, Keyes has been responsible for starting and sustaining several community initiatives.

In 2013, Keyes was named "13 People to Watch For" by Rockford Register Star, and in honor of Black History Month 2014, Keyes was recently named a "Neighborhood Hero" by ComEd's Power of One Campaign. She has also won several awards and received numerous accolades throughout her short career, including mother of the year and prestigious community service awards.

For the last five years, Jazz Keyes has managed to grow her brand as a writer for three major media platforms, Ebony Magazine, JET Magazine, and Black and Married with Kids. If We Knew Better: Soul Cries of Women Past and Present, her first book was released in summer 2017 and is currently available online and at selected Barnes and Noble stores. Since, Keyes has launched her motherhood blog, www.raisingachampion.org, providing mothers with a safe place to be honest about motherhood.

Keyes has devoted a great deal of her time and energy to mastering the art of communication to create healthy, dynamic, long-lasting relationships and help others do the same.

Jazz Keyes is an aspiring bestselling author. Focusing on spirituality, emotional empowerment, and love, Keyes hopes to one day deliver soul healing messages as a writer and international inspirational speaker.

"to be a whispering reminder of hope and resilience, giving voice to silent victims. To awaken the divine energy and great spirits within others by creating an aura of love, compassion, and kindheartedness. To comfort, encourage and inspire others through customized coaching, writing, and life-changing seminars and workshops. Finally, to forever stand on truth and righteousness, leaving a gentle mark on people's hearts and an impact on the world; humbly, devotedly, and with honor."

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Welcome to Episode 13!!! This week’s episode is all about BALANCE and truly getting your priorities straight so you THRIVE, girl!!!

Your Sustainable Wellness Toolkit for the Week:

Click here to grab my free masterclass "The Most Important Mindset Shift for Wellness Transformation" mentioned in today's episode. You'll be directed to my free membership site where you'll create an account and gain immediate access to this training.
Join me LIVE on IG May 12 at 6 CST / 7 EST for Melanin Well LIVE where I’ll be diving deeper into some of the daily and weekly processes I use to stay BALANCE.
Subscribe to “My Goodies: My Weekly Sustainable Wellness Newsletter” https://view.flodesk.com/pages/62288db79b7136a9e313dc71
Join the MWA Waiting List: https://view.flodesk.com/pages/614e6c22337f1c2aacf52b0b

Host: Sierra Brown Email: info@melaninwell.com | IG: @iammelaninwell | Website: www.melaninwell.com

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Welcome to Episode 12 “THE 3 SECRETS TO EFFICIENT MEAL PREP” This week’s episode is for you if you plain and simple SUCK at meal prep... typically execute 1 exhausting prep per month and do nada the rest of the month... or simply struggle to be consistent with meal prep.

Your Sustainable Wellness Toolkit for the Week:

Join me LIVE on IG March 31st at 6 CST / 7 EST for Melanin Well LIVE where I’ll be doing a play by play of my current meal planning and prep process; as well as answer all of your questions and audit your processes LIVE.
Subscribe to “My Goodies: My Weekly Sustainable Wellness Newsletter” https://view.flodesk.com/pages/62288db79b7136a9e313dc71
Join the MWA Waiting List: https://view.flodesk.com/pages/614e6c22337f1c2aacf52b0b

Host: Sierra Brown Email: info@melaninwell.com | IG: @iammelaninwell | Website: www.melaninwell.com

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Welcome to EPISODE 11 “I MADE IT... NOW WHAT? ADJUST!” This week’s episode is for you if you struggle with chronic stress, if you struggle with making wellness adjustments as life happens, or if you feel pressure to perform the same no matter your circumstances or stress levels... this is YOUR episode!!! Your Sustainable Wellness Toolkit for the Week:

Register for March 24th “Thrive First Thing” encore... our 3W’s God-Centered Morning Routine workshop. https://view.flodesk.com/pages/622820264e5181d777e4729a .
Join the MWA Waiting List: https://view.flodesk.com/pages/614e6c22337f1c2aacf52b0b

Host: Sierra Brown Email: info@melaninwell.com | IG: @iammelaninwell | Website: www.melaninwell.com

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Welcome to Episode 10 “The Biggest Moment of My Life”. A bit dramatic? Maybe. But this was recorded in a random Fairfield Inn parking lot somewhere in NC during my biggest moment of faith and obedience. It had to be documented. This week’s episode is for you if you've gone through a recent breakup, are in a current season of singleness, or currently just struggling in a growth season to be obedient.

Your Sustainable Wellness Toolkit for the Week:

Watch “Interrupting Restrictive + Negative Thought Patterns to THRIVE” right now https://view.flodesk.com/pages/622821b17e7ec064e82a15d2 . It's time you define what thriving looks like to YOU and go after it, boo.
Join this week's team devotional: "Obedience Over Hustle: Surrendering the Striving Heart" https://bible.com/p/50117339/5b6291d48ce6f30e61b4157439b15faa

Host: Sierra Brown Email: info@melaninwell.com | IG: @iammelaninwell | Website: www.melaninwell.com

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Welcome to Episode 9 “The Eat Less, Move More Fallacy”. This is a special episode; as it is my first back to the show post-COVID. This week’s episode is for you if you the whole “eat less, move more” campaign never really worked for you and you couldn’t quite figure out why. NOTE: As promised, the prayer starts around 5:08 and ends at 12:09. Your Sustainable Wellness Toolkit for the Week:

Register for “Thrive First Thing”... our new 3W’s God-Centered Morning Routine workshop. https://view.flodesk.com/pages/622820264e5181d777e4729a .
Watch “Interrupting Restrictive Thought Patterns to Thrive” right now https://view.flodesk.com/pages/622821b17e7ec064e82a15d2 . This is the training I referenced to support you this week’s challenge of defining what thriving looks like to you.
Grab the replay for “Preserving Your Relationship with Food + God” https://view.flodesk.com/pages/622822b67e7ec064e82a15d3
Sign up for our weekly newsletter: https://view.flodesk.com/pages/62288db79b7136a9e313dc71

Host: Sierra Brown Email: info@melaninwell.com | IG: @iammelaninwell | Website: www.melaninwell.com

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DISCLAIMER

Suicide can be a very sensitive topic to discuss for many and for some it can trigger intense emotions and thoughts.

If you or anyone you know are struggling with suicidal ideations, please direct them to the info below....

If you think you may have a medical emergency, call your doctor or call 911 immediately.

If you are considering suicide or have a plan to take your life, please call the National Suicide Prevention Lifeline at 1-800-273-8255.

If you are in a state of crisis, please contact the Crisis Text Line by texting “HOME” to 741-741.

This week, we celebrated the life of Cheslie Kryst after losing her to suicide this past Sunday.

I also shared my own personal battle with suicidal ideations and touch on the dangers of sacrificing our wellbeing in an effort to perform.

This episode is for those who may be struggling but also for those that want to support those struggling.

However, it is not my intention to prescribe medical advice and/or treatment and HIGHLY recommend utilizing the above resources if you're currently struggling, my love.

You're loved. You're valued. We need you.

Sierra Brown & Melanin Well podcast do not dispense medical advice or prescribe the use of any technique as a form of treatment for physical, emotional, or medical problems without the advice of a physician or healthcare professional either directly or indirectly. The intent of Melanin Well is only to offer information of a general nature to assist you in your quest for personal well-being. In the event you use any of the information on this website, which is your right, Sierra Brown & Melanin Well assume no responsibility for your actions.

All conversations, information, and resources exchanged on the Melanin Well podcast are intended for information and/or entertainment purposes only.

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Today's episode is Part 1 of 3 our new, "The Clear Path to Sustainable Wellness in 2022" series; starting with the first 90 days. This week's episode is for you if you are tired of your own New Year New Me mess and ready for the BLUEPRINT to approach your wellness in a sustainable way in 2022 and beyond and want to know how to start and what that first 90 days should look like. Your Sustainable Wellness Toolkit

Curious about working with me? Book your :30 Wellness Assessment HERE. Regardless if you are eligible for (or even interested in) any of my services, you will walk away with a clear starting point to give you your next win… your next step forward. Booking for next week is now available. Book your complimentary wellness assessment HERE.
“New Year New Mindset”: Our FREE Live Coaching Call went down on January 5th and was AMAZING!!! But don't worry... the replay is available until February 7th. If you are ready to break the New Year New Me cycle and learn how to embrace a New Year, Same (But Better) You approach… register HERE and nab that replay while you can!
Join us in the Melanin Well Collective, my private membership community, for free DAILY resources to supplement each episode each week. All you have to do is rate our show, leave a review, screenshot it before you hit submit, and email it to info@melaninwell.com. Those that do, will receive an onboarding email within 24 hours and the rest is history, honey.
New Team Devotional in the Melanin Well Collective starts every Thursday. Simply RSVP to the event in the Collective once you are granted entry.
Submit Your Prayer Requests here: https://forms.gle/CPrCdRApG9cXaUzM7

Host: Sierra Brown Email: info@melaninwell.com | IG: @iammelaninwell | Website: www.melaninwell.com

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Today's episode is actually a preview for Episdodes 7-9 and our brand new series, "The Clear Path to Sustainable Wellness in 2022"; this will be a 3 part series that you will NOT want to miss! This week's episode is for you if you are tired of your own New Year New Me mess and ready for the BLUEPRINT to approach your wellness in a sustainable way in 2022 and beyond.

Your Sustainable Wellness Toolkit

Curious about working with me? Book your :30 Wellness Assessment HERE. Regardless if you are eligible for (or even interested in) any of my services, you will walk away with a clear starting point to give you your next win… your next step forward. Booking for next week is now available. Book your complimentary wellness assessment HERE.
“New Year New Mindset”: Our FREE Live Coaching Call went down on January 5th and was AMAZING!!! But don't worry... the replay is available until February 1st. If you are ready to break the New Year New Me cycle and learn how to embrace a New Year, Same (But Better) You approach… register HERE and nab that replay while you can!
Join us in the Melanin Well Collective, my private membership community, for free DAILY resources to supplement each episode each week. All you have to do is rate our show, leave a review, screenshot it before you hit submit, and email it to info@melaninwell.com. Those that do, will receive an onboarding email within 24 hours and the rest is history, honey.
New Team Devotional in the Melanin Well Collective starts every Thursday. Simply RSVP to the event in the Collective once you are granted entry.
Submit Your Prayer Requests here: https://forms.gle/CPrCdRApG9cXaUzM7

Host: Sierra Brown Email: info@melaninwell.com | IG: @iammelaninwell | Website: www.melaninwell.com

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In today's solo episode we are diving deep into the touchy topic of fasting; as we are in the thick of Daniel Fast season and enough is enough. It's time to talk about something that can be so extremely powerful that has been distorted over the years thanks to... you guessed it... diet culture. This week's episode is for you if you have ever felt conflicted about fasting, struggle with thoughts of weight loss and dieting while fasting, or are simply curious about the true purpose of fasting. And as promised in this episode, to join in fasting with my church, Transformation Church... simply text 21 to 828282.

Your Sustainable Wellness Toolkit

“New Year New Mindset”: Our FREE Live Coaching Call went down on January 5th and was AMAZING!!! But don't worry... the replay is available until January 17th. If you are ready to break the New Year New Me cycle and learn how to embrace a New Year, Same (But Better) You approach… register HERE and nab that replay while you can!
Join us in the Melanin Well Collective, my private membership community, for free DAILY resources to supplement each episode each week. All you have to do is rate our show, leave a review, screenshot it before you hit submit, and email it to info@melaninwell.com. Those that do, will receive an onboarding email within 24 hours and the rest is history, honey.
New Team Devotional in the Melanin Well Collective starting Thursday. Simply RSVP to the event in the Collective once you are granted entry.
Submit Your Prayer Requests here: https://forms.gle/CPrCdRApG9cXaUzM7
Curious about working with me as well? Book your :30 Wellness Assessment HERE. Regardless if you are eligible for (or even interested in) any of my services, you will walk away with a clear starting point to give you your next win… your next step forward. Booking for next week is now available. Book your complimentary wellness assessment HERE.

Host: Sierra Brown Email: info@melaninwell.com | IG: @iammelaninwell | Website: www.melaninwell.com

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Today is a very very vulnerable episode. In episode 5, “HOW I SACRIFICED GOD’S BEST IN 2021 AND NEVER WILL AGAIN”, you’ll get my year in review where I share something I’ve never shared with anyone else fully. It’s probably my most vulnerable moment to date. I also brought in another beautiful, courageous Black woman on the show who gets it… but hasn’t always. Tanisha, MWA client and MWC Community Manager, shares her very vulnerable 2021 year in review from weight loss surgery to COVID and hospitalizations to triumph and joy. If you’re looking for hope and inspiration in both your personal life and in your wellness to start 2022 off… this episode is for you.

Your Sustainable Wellness Toolkit

“New Year New Mindset”: Our FREE Live Coaching Call going down this Wednesday Jan 5th at 7 EST!!! If you are ready to break the New Year New Me cycle and learn how to embrace a New Year, Same (But Better) You approach… register HERE! We have less than 5 seats and counting! Register here: https://view.flodesk.com/pages/61b6690d3d946afb20c7182d
Join us in the Melanin Well Collective, my private membership community, for free DAILY resources to supplement each episode each week. All you have to do is rate our show, leave a review, screenshot it before you hit submit, and email it to info@melaninwell.com. Those that do, will receive an onboarding email within 24 hours and the rest is history, honey.
New Team Devotional in the Melanin Well Collective starting Thursday: “There is More”: A 5-Day devotional starting Thursday Jan 6 in the Collective. Simply RSVP to the event in the Collective once you are granted entry.
Submit Your Prayer Requests here: https://forms.gle/CPrCdRApG9cXaUzM7
Curious about working with me in Melanin Well Academy? Need a bit of guidance in your journey? Book your complimentary wellness assessment here.

Host: Sierra Brown Email: info@melaninwell.com | IG: @iammelaninwell | Website: www.melaninwell.com

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This week, we have a (semi)solo episode; as we have added a short segment where Miss Aurealia Johnson, Melanin Well Academy client, will be sharing her incredibly inspiring story to help you stay strong going into the thick of New Year New Me season. She is witty… HILARIOUS… and THAT GIRL. The remainder of the episode is jam packed with everything you need to actively resist New Year New Me pressure for the rest of the year. If you’re trying to stand strong in your new truth... free of diet culture norms and influence… this is the episode for you. If you’re even feeling a bit nervous about actually executing what you’ve learned so far going into the new year… this is your episode. Tune in…

Here’s what we talk about...

How to manage the unrealistic expectations for you of those around you; as you go into Christmas week and travel…
How Realia went from “just waiting to die” to “thriving” in just a year…
How to use the ADE method to help you resist the new year new me pressure from now until Jan 1st…
A few of my absolutely fav excerpts from Pastor Mike Todd’s book “Crazy Faith: It’s Only Crazy Until It Happens” to help you wait in faith for God’s vision for 2022…

And as always, we closed with the verse of the week and a short targeted prayer.

The 3W’s Toolkit

“New Year New Mindset”: Our FREE Live Coaching Call going down on December 29th at 7 EST!!! If you are ready to break the New Year New Me cycle and learn how to embrace a New Year, Same (But Better) You approach… register HERE! We have less than 14 seats and counting…
Join us in the Melanin Well Collective, my private membership community, for free DAILY resources to supplement each episode each week. All you have to do is rate our show, leave a review, screenshot it before you hit submit, and email it to info@melaninwell.com. Those that do, will receive an onboarding email within 24 hours and the rest is history, honey.
New Team Devotional in the Melanin Well Collective starting Wednesday: “True Spirituality: Becoming a Romans 12 Christian”: A 5-Day devotional starting Wednesday Dec 22 in the Collective. Simply RSVP to the event in the Collective once you are granted entry.
Curious about working with me in Melanin Well Academy? Need a bit of guidance in your journey? Book your complimentary discovery call here.

Host: Sierra Brown

Email: info@melaninwell.com | Instagram: @iammelaninwell | Website: www.melaninwell.com

Crazy Faith: It's Only Crazy Until It Happens

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Today we have another solo episode with our host, Sierra! Just full of gems… clarity… and revelation. She’s breaking down the differences between GOD-LED VISION v. DIET CULTURE GOAL SETTING and outlining the actual process for creating vision without diet culture pressure and motivations. If you’re trying to break the New Year New Me vicious cycle and have no idea how to approach planning your year without it… this is the episode for you.

Here’s what we talk about...

How diet culture approaches create absolute (black and white) thinking
How your New Year New Me diet culture-laced plan will never be aligned with God’s will for your life
My experience planning 2021 at the Asheboro Getaway House and the process I used to create a thorough, God-led plan
What we have to ask ourselves in order to create God-led vision
How focusing on the small daily creates BIG results and what that actually looks like

And as always, we closed with the verse of the week and a short targeted prayer. As promised, I will be posting the scripture of the week and prayer as a bonus episode Wednesday morning for easy access during tough moments during the week.

Your Sustainable Wellness Toolkit:

“New Year New Mindset: The Webinar”: If you’re ready to finally break the cycle and allow me and my team to lead you to sustainable wellness in a way that allows for rest, wellbeing, nourishment, and the best relationship with God you've ever had… then join us on December 29 at 7 EST. Spots are limited so click the link below and register ASAP! Register here: https://view.flodesk.com/pages/61b6690d3d946afb20c7182d
Join us in the Melanin Well Collective, my private membership community, for free DAILY resources to supplement each episode each week. All you have to do is rate our show, leave a review, screenshot it before you hit submit, and email it to info@melaninwell.com. Those that do, will receive an onboarding email within 24 hours and the rest is history, honey.
New Team Devotional in the Melanin Well Collective starting Wednesday: “God + Goals: How to set Goals as A Christian”: A 3-Day devotional starting Wednesday Dec 15 in the Collective. Simply RSVP to the event in the Collective once you are granted entry.
Curious about working with me? Need a bit of guidance in your journey? Book your complimentary discovery call here.

Host: Sierra Brown

Email: info@melaninwell.com | Instagram: @iammelaninwell | Website: www.melaninwell.com

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Today we have another solo episode with our host, Sierra, on the show! And tooooday… was a tough but blessed listen. She shared why exactly she is sooo anti-new year new me and why you should be too.

If you’re tired of repeating the never-ending new year new me cycle but don’t really know what the new year could even look like without it… this is the episode for you.

Here’s what we talk about...

How important it is to have a clear understanding of your deeper motivations…
How and why the world’s favorite “wellness” companies are targeting you this season…
What diet culture lies they use to trap you…
How the New Year New Me mentality is robbing you of PURPOSE.
And a few practical and spiritual solutions to help you make that mindset shift before 31st gets here...

We also closed with the verse of the week and a short targeted prayer.

Host: Sierra Brown

Email: info@melaninwell.com | Instagram: @iammelaninwell

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Today we have a solo episode with our host, Sierra, on the show! And honey, she dropped gems every second of this episode. She’s sharing a life-changing God-centered morning routine to help you grow closer to God, reduce + manage holiday stress, and help you realize that you’re worthy of alllll the space that you need and desire. If you’re trying to implement a flexible morning routine that repositions God at the center, can be done over the holidays, and helps you manage holiday stress this episode is for you. [Here’s what we talk about....] 1. Debunking the diet culture lie that we are unworthy to due to our size, shape, and skin color... 2. How I reclaimed my space while grieving in a changing body... 3. The concept that if we believe we aren’t worthy of space and time for ourselves… there will be no time to be proactive and survival-mode will be engaged daily... 4. A breakdown of what the 3W’s actually are... 5. A breakdown of what they can look like in different holiday scenarios... 6. The spiritual purpose of the routine...

We also closed with the verse of the week and a short targeted prayer [starting at 33:10]. [The 3W’s Toolkit]: * Receive free entry into the Melanin Well Collective, our private membership, by rating and reviewing the show on Apple Podcasts. All you have to do is screenshot your review before you hit submit and email it to info@melaninwell.com. You will receive your access email within 24 hours and gain access to the great community and trainings there are out there for Black Women of faith. * Our free class this week over on IG breaks the 3W's allllll the way down with more examples; as well as the opportunity for you to ask questions and for me to coach you through it. This will happen on IG Live Thursday Dec 2 at 7:00 EST. * Starting Wednesday, we will be working together through the "Time Alone with God" 5-Day Devotional in the Melanin Well Collective to supplement this week's episode. Make sure to get your reviews submitted so you can join us. * Drop your prayer requests here so that I can pray for you too.

And as always ladies if you're enjoyed all the free support but feel like you're ready for life-changing wellness transformation, you can book your free discovery call here.

On the call, we dive deeper into your journey and vision to get a clear snapshot of your health and wellness. We also laugh. And we also answer all of your questions about our coaching programs to determine if we are a good fit for each other. The best part? No obligation to join. At minimum, we have a good time. Talk to you soon and see you next Monday!!!

*And as promised - here is the link to join Sandra's Patreon for the best Christ-Centered meditations there are. Click here.

###### Host: Sierra Brown | Email: info@melaninwell.com | Instagram: @iammelaninwell | www.melaninwell.com

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This week, we introduce you to the show and host; giving you a peek into the spiritual evolution of Melanin Well and Sierra!

Melanin Well Living: Recent Episodes

Sierra Brown