Welcome to Episode 28 of A Soulful Mom's Wisdom! This month, we’re doing something special for YOU, our valued listener, in our 'Inspiration and Coffee' segment. We’ll focus on mental health breaks, and I’ll introduce you to my favorite coffee break routines—perfect for recharging your mind and body.

Special Announcements:

• Free Webinar: Building Lifelong Wellness Habits
  This introductory course will help you prioritize your holistic wellness mindset—focusing on mental, physical, and emotional well-being year-round.
  To Register:
  Follow me on Instagram @liveafricao and click the dot card link in my bio. Once registered, you’ll be entered into a drawing for a FREE 30-minute 1:1 coaching session!

Main Theme: Empowering Through Fitness

• Episode Recap:
  • Ep. 25: Staying True to Your Values Enriches Your Life
    I discussed how valuing well-being through movement can enhance your life.
  • Ep. 26: Fitness or Body Goals Are Fine, but Improving Internal Health Is Key
    Focusing on how internal health surpasses external goals.
  • Ep. 27: Let Go of What's Holding You Down to Uncover Your True Self
    Finding freedom in embracing who you are.

HIIT Workouts: Why I Love Them as a Busy Mom

In this episode, I spend time talking about the benefits of HIIT (High-Intensity Interval Training) for moms balancing multiple priorities. HIIT involves short bursts of maximal effort followed by rest, like 30 seconds of jumping jacks and 1 minute of marching. This kind of workout provides huge benefits for your metabolism, endurance, and overall health, all within a shorter time commitment than traditional exercise.

Scientific Benefits of HIIT:
According to the National Institutes of Health (NIH), HIIT programs improve endurance, body composition, insulin sensitivity, and cognitive functions, while reducing the risk of breast cancer, cardiovascular disease, and more. HIIT also increases excess post-exercise oxygen consumption (EPOC), meaning your body continues burning calories even after your workout ends!

Learn more about how to fit exercise into your day by reading the blog post on my website!

Coffee Break: My Favorite Coffee Spots

• Portrait Coffee (Historic West End):
  Known for its Black entrepreneurship and culture, this shop offers a variety of wellness activities such as yoga sessions and breathing exercises with wellness coaches.
• Dancing Goats Ponce (Ponce City Market):
  With a covered outdoor patio, comfy indoor seating, smoothies, and my favorite drink—the Chilly Goat mocha with oat milk—this place is perfect for a post-workout relaxation spot.

Highlights:

• Free webinar coming soon! Follow @liveafricao on Instagram
• Learn more about health, wellness, and personal coaching by visiting liveafricao.com.
  Be sure to explore my Coffee Break section for more inspiration and mental wellness tips!

Make sure you explore more health & wellness tips, as well sign up for personal coaching, by visiting my website liveafricao.com!

You can also visit me on Instagram!

Please, be sure to rate and review this podcast today.
You are greatly appreciated.
Thank you!

Episode #27: Finding Freedom in Fitness & Hair: A Personal Journey

In this episode of "A Soulful Mom's Wisdom," Africa shares her personal journey of balancing fitness and hair care as a Black woman. Reflecting on her early college days, she opens up about the challenges she faced in maintaining her hair while pursuing a consistent workout routine. Africa discusses how traditional hair care routines like perms, blow-drying, and straightening became unsustainable, pushing her to make the switch to wearing her hair natural. She shares insights on how this shift has not only simplified her hair care routine but also empowered her fitness journey.

Tune in to hear about the intersection of fitness, wellness, and hair care, and how embracing her natural hair has allowed Africa to fully step into her wellness journey with confidence.

Highlights:

• The intersection of hair care and fitness for Black women.
• Why Africa’s decision to go natural transformed both her fitness and hair routine.
• How embracing natural hair can create more space for self-care and fitness.
• Encouragement for Black women to wear their hair however they choose without fear of societal expectations.

Make sure you explore more health & wellness tips, as well sign up for personal coaching, by visiting my website liveafricao.com!

You can also visit me on Instagram!

Please, be sure to rate and review this podcast today.
You are greatly appreciated.
Thank you!

Episode #26: Empowering Through Fitness - Uncovering the Truth Behind Body Goals

Welcome to another episode of A Soulful Mom’s Wisdom!
This is episode 26, and we're diving into empowering through fitness and uncovering the truth behind body goals.

Special Announcements/Promotions:
We are in a new season, season 4!

• I have some exciting freebies coming up that will help reset your mindset and empower you to make healthier choices for your well-being.
  • Free workout video featuring some of my favorite moves, including abs and glutes.
• Stay tuned this season to learn more about these freebies and how they can support you!

Something Nourishing My Body and Soul Lately: My Kindle
Here’s why:
It’s small, lightweight, and slim, making it easy to carry around.

• It has an adjustable reading light for any environment.
• I can easily look up definitions, highlight passages, and take notes right on the device.
• It tracks your reading progress and auto-bookmarks where you left off, which has made it a perfect companion for winding down before sleep.
  Books are truly great for many reasons, and I’ll share more in a future episode, but for now, my Kindle has been the perfect transition into a deep sleep.
  
  

Main Segment of the Show

Theme for the Month:
Empowering Through Fitness

Each season consists of two months, and each month has its own theme. For this episode, we’re discussing body goals and the truth behind them, especially as it relates to holistic wellness.

Key Quote of the Month:
"There's nothing wrong with desiring certain external physical goals, but the primary focus when exercising should be to improve your internal health."
— AfricaO

I’ll share how this has positively impacted my life and how shifting my mindset from aesthetic goals to internal health made all the difference.

My Fitness Journey:
I started my fitness journey back in high school, initially motivated by societal pressures and the desire to meet specific beauty standards. Growing up, I felt the influence of body image perceptions, especially within the Black community, where certain body types—like curvy or pear-shaped frames—were emphasized.

Early Fitness Experiences:

• I admired fit, sculpted physiques but didn’t quite understand how to achieve my goals.
• Eventually, I realized I was falling for the spot-reduction myth and unhealthy fast food habits. I was exercising inconsistently, and my mindset wasn’t in the right place.

College Struggles:

• I faced the “Freshman 15” and struggled to balance school, work, and fitness.

The Turning Point:

Things changed when I dove deeper into my education in Health Science and Nutrition. I learned about the importance of eating whole, unprocessed foods and exercising for my internal health rather than for external goals.

Mindset Shift:
My approach to fitness transformed when I stopped focusing on aesthetics and started thinking about long-term health. My dad’s health journey was also a significant inspiration.

Truth About Body Goals:
There’s no quick fix when it comes to fitness. Fad diets, boot camps, and extreme workout plans aren’t sustainable.

Key Takeaways:
If yo

Make sure you explore more health & wellness tips, as well sign up for personal coaching, by visiting my website liveafricao.com!

You can also visit me on Instagram!

Please, be sure to rate and review this podcast today.
You are greatly appreciated.
Thank you!

Episode Summary:

Welcome to another inspiring episode of A Soulful Mom’s Wisdom! We’re kicking off Season 4 with a focus on empowerment through fitness and wellness. In this episode, Africa O. dives deep into the importance of staying true to your core values and how movement plays a pivotal role in mental and physical well-being. From childhood memories of dance to the present-day joy of running, Africa shares her personal journey of how staying connected to her values enriches her life.

Special Announcements & Promotions:

• Season 4 Launch: We are officially in Season 4! 🎉
• Freebies Coming Soon:
  • Mindset Reset Guide: Empower yourself to make better choices for your health and well-being by joining my upcoming webinar, ‘Building Lifelong Wellness Habits’.
  • Free Workout: A special anouncement will be made on how to get access to some of Africa's favorite workout moves to keep you motivated and energized!

Main Segment:

Theme of the Month: Empowering Through Fitness

• This Week’s Focus:
  • Who Are You at the Core? Explore what you pay the most attention to, when you feel most fulfilled, and what makes you feel alive. Africa guides you in identifying your top 3 values.
  • Quote of the Day: "Staying true to your values enriches your life." - Africa O.
  • Why Values Matter: Africa explains how well-being is among her top values and how movement directly supports this.
  • Personal Journey: From dancing as a child to running today, Africa shares how movement has always been central to her life and well-being.
  • Science-Backed Benefits: According to the NIH, movement has a significant impact on physical and mental health, body image, sleep, resilience, and social connections.

Key Takeaways:

• Movement as a Value: Learn how movement can be a core value that supports your overall well-being.
• Intentional Living: Prioritize activities that align with your values to enhance your daily life.
• Benefits of Movement: Discover the holistic benefits of regular physical activity, from mental clarity to improved confidence.

Resources Mentioned:

• American Dance Therapy Association: Learn more about how movement therapies can aid in treating depression and anxiety.
  • What is Dance/Movement Therapy?

Closing Thoughts:

• Thank You: A heartfelt thanks to all the listeners for tuning in.
• Upcoming Episodes: Have you ever had a “body goal” or admired someone’s shape? Next week, we’ll explore this topic in depth and much more—you won’t want to miss it!

Connect with Us:

• Website: LiveAfricaO.com
• Instagram: @LiveAfricaO

Make sure you explore more health & wellness tips, as well sign up for personal coaching, by visiting my website liveafricao.com!

You can also visit me on Instagram!

Please, be sure to rate and review this podcast today.
You are greatly appreciated.
Thank you!

Episode 24: Season 3 Wrap-Up

In this episode of A Soulful Mom's Wisdom, Africa concludes Season 3 with a reflective discussion on the importance of boundaries and mental health for mothers.

Highlights:

• Guest Insights: Recap of the valuable insights shared by special guests, Monique Landrum, owner of Manning Coffee, on setting and maintaining boundaries.
• Research Study: Africa discusses a study from the National Institute of Health on the physiological and psychological challenges mothers face, emphasizing the heightened vulnerability to stress and overwhelm.
• Boundaries and Mental Health: Africa highlights the necessity of boundaries for maintaining mental health and preventing stress and overwhelm, especially given the unique physiological challenges mothers experience.
• Personal Reflection: The importance of peace and ease in a mother’s life and how boundaries contribute to achieving this state.

Upcoming Season 4:

• Exciting Interviews: More guest interviews lined up to share diverse perspectives on motherhood and wellness.
• Personal Journey: Africa will share her fertility journey and other personal stories.
• Stay Connected: Follow @liveafricao on Instagram, YouTube, and TikTok for updates, and engage with the community through likes, shares, and comments.

Be sure to visit liveafricao.com for more health & wellness tips and personal coaching by Africa O. herself.

Make sure you explore more health & wellness tips, as well sign up for personal coaching, by visiting my website liveafricao.com!

You can also visit me on Instagram!

Please, be sure to rate and review this podcast today.
You are greatly appreciated.
Thank you!

Make sure you explore more health & wellness tips, as well sign up for personal coaching, by visiting my website liveafricao.com!

You can also visit me on Instagram!

Please, be sure to rate and review this podcast today.
You are greatly appreciated.
Thank you!

Episode #24: Inspiration and Coffee - Setting Boundaries and Honoring Roots with Monique Landrum

Well, just like that, "A Soulful Mom's Wisdom" has finished another season. Hooray! Thank you to everyone who tunes in to listen, especially those who've been rocking with me since Day 1! I see you! I also appreciate the support that so many of you pour into the LiveAfricaO community and its newest entity, the podcast "A Soulful Mom's Wisdom."

For those of you who are new here, LiveAfricaO is my wellness space that started with the simple mission of sharing my wellness journey online. Over time, it evolved into something more comprehensive—a space that empowers mothers through their holistic wellness journey while offering support in making physical fitness and nutrition a part of their daily lives!

Each season of 'A Soulful Mom's Wisdom' consists of 2 months, and each month has its own theme. Season 3 took off in May, where we discussed building a supportive community. For June, we have been discussing Boundaries.

• Interview with our special guest, Monique Landrum, CEO and Owner of Manning Coffee Co.
• Monique shares the boundaries she sets around her wellness activities and family time.

• Learn about something special that’s near and dear to my heart as well as my guest—coffee!
• Monique talks about the historical roots behind her business and how she brought her passion for coffee and honoring her family roots to life.
• Manning Coffee Company is launching on July 8th!
• Follow us on IG: @manningcoffeeco

• Time is our most valuable currency.
• Setting boundaries around your time is key; not doing so can be detrimental to your family.
• One way to navigate the challenges of setting boundaries around your time is to be gracious with yourself when setting goals.
• Manning Coffee Company holds a special place in Monique's heart, tied to her family roots.
• Manning is a small town in South Carolina primarily operated by black people, with businesses and other essential resources cultivated by a strong and resilient group of people.
• Monique first fell in love with coffee while spending summers with her grandmother Josephine, who was the matriarch of the family, making the best pots of coffee.
• Coffee company to follow and purchase beans from: Manning Coffee.
• Official launch: July 8th!
• Africa closes out with one of

Make sure you explore more health & wellness tips, as well sign up for personal coaching, by visiting my website liveafricao.com!

You can also visit me on Instagram!

Please, be sure to rate and review this podcast today.
You are greatly appreciated.
Thank you!

Episode Summary: In this heartfelt episode, Africa O. discusses the importance of setting boundaries to foster personal growth and well-being. Despite battling a cold, Africa shares her recent experiences and insights into how establishing clear boundaries has positively impacted her life. From compliments that touched her heart to curating her social media feed, Africa delves into how intentional choices contribute to mental and emotional health. She also highlights the significance of family traditions and personal time, emphasizing the value of saying "no" to things that don't contribute to one's growth.

Key Takeaways:

1. Compliments and Positivity: Africa shares a touching compliment she received from a barista, emphasizing the importance of spreading kindness and positivity.
2. Theme of the Season: The focus of this season is on boundaries, defined as the lines and limits you create between yourself and others, and how they protect physical and psychological well-being.
3. Curating Social Media: Africa discusses her intentional approach to following positive and inspiring accounts on social media, which enhances her mental well-being.
4. Intentional Weekend Activities: She talks about how she spends her weekends engaging in activities that rejuvenate her, such as going to the park, fitness activities, and coffee breaks.
5. Personal Time and Family Traditions: Africa highlights the importance of setting aside personal time and engaging in family traditions that foster connection and joy.
6. Quote of the Day: "I say no to things that don't contribute to my growth." - Nedra Glover Tawwab

Notable Quotes:

• "Boundaries are the lines and limits you create between yourself and other people."
• "Being intentional about the spaces you go into and what you pay attention to is crucial for maintaining your well-being."

Resources Mentioned:

• Book: "Set Boundaries, Find Peace: A Guide to Reclaiming Yourself" by Nedra Glover Tawwab
• Social Media Accounts Africa Follows:
  • Well Read Black Girl
  • Fab and Fit by Carla
  • Issa Rae
  • Tabitha Brown
  • Rachel Elizabeth Cargle
  • Ebonee Davis

Episode Highlights:

• Introduction to the season's theme: Boundaries.
• Importance of curating a positive social media feed.
• Weekend routines that replenish energy and enhance well-being.
• The significance of personal time and family traditions.
• Final thoughts on setting boundaries and being intentional about daily choices.

Connect with Us:

• Website: Liveafricao.com
• Instagram: @LiveAfricaO
• TikTok: @LiveAfricaO

Tune in next week for more insights and wisdom from Africa O. on A Soulful Mom's Wisdom!

Make sure you explore more health & wellness tips, as well sign up for personal coaching, by visiting my website liveafricao.com!

You can also visit me on Instagram!

Please, be sure to rate and review this podcast today.
You are greatly appreciated.
Thank you!