Taking a day off work for color analysis and microneedling might be the best self-care decision I've made this year.

As a corporate leader balancing multiple responsibilities, I've discovered that wellness isn't about following trends - it's about finding what actually works for you. From monthly self-care days to strategic workout schedules, I'm sharing how I'm prioritizing personal wellbeing while managing increased corporate responsibilities in 2025.

The truth is, when work gets busy, most people sacrifice their wellness routines first. But I've learned that maintaining nutrient-dense eating habits, regular exercise, and intentional self-care isn't just about feeling good - it's about performing better in every area of life. That's why I'm committing to one dedicated self-care day every month, even if it means taking time off work.

In this episode, I share my honest thoughts about wellness in 2025, including my experience with color analysis, my approach to corporate travel wellness, and why supporting diverse-owned businesses in beauty and wellness is more important than ever. Whether you're a corporate professional, entrepreneur, or anyone trying to balance wellness with a busy life, you'll learn practical strategies for sustainable self-care.

In today's episode, we're chatting about:

• Why monthly self-care days are crucial for high performers

• How to maintain wellness routines during business travel

• The importance of supporting diverse-owned wellness brands

• Practical tips for balancing corporate life with personal wellbeing

• Real strategies for making wellness sustainable, not trendy

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Your sleep quality affects everything from your mental health to your daily performance, yet 50-70 million Americans struggle with sleep disorders.

In this enlightening conversation with sleep therapist Tony Ho, we dive deep into why sleep is having such a moment in the wellness world. From Oura rings to mouth taping, everyone's searching for the perfect sleep hack. But Tony reveals why compassion and understanding your personal sleep needs matter more than following trending solutions.

The science is clear: quality matters more than quantity when it comes to sleep. Through his work as a social worker turned sleep specialist, Tony discovered that sustainable sleep solutions aren't about forcing yourself to sleep eight hours or following rigid routines. Instead, it's about understanding your unique patterns and creating an environment that supports natural rest.

Whether you're dealing with occasional sleepless nights or chronic insomnia, this episode provides practical, science-backed strategies for improving your sleep quality. Learn why snoozing your alarm isn't serving you, how to time your exercise for optimal rest, and why your nighttime routine might be more important than your morning one.

In today's episode, we're chatting about:

• Why there's no such thing as "good" or "bad" sleepers

• The crucial connection between mental health and sleep quality

• How to create a wind-down routine that actually works

• The truth about common sleep myths and misconceptions

• Practical tips for improving your sleep environment

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Your exhausted, overwhelmed brain cannot make good financial decisions, and that's by design.

In this powerful conversation with Rita-Soledad Fernández Paulino, founder of Wealth Para Todos, we dive deep into the critical link between financial wellness and self-care. For marginalized communities especially, the path to financial freedom isn't just about numbers, it's about healing generational trauma and breaking free from survival mode thinking.

Through their own journey from managing disability checks to building a thriving business, Soledad discovered that sustainable financial success requires more than just budgeting skills. The real transformation happens when we address the emotional and physical toll of financial stress, particularly for children of immigrants and communities of color who carry generations of money trauma.

Whether you're struggling with debt, trying to build wealth, or simply ready to transform your relationship with money, this episode provides practical tools for creating financial wellness without sacrificing your health. Learn why self-care isn't a luxury, it's a crucial foundation for making aligned financial decisions.

In today's episode, we're chatting about:

• Why traditional financial advice fails without a wellness foundation

• How generational trauma affects your current money decisions

• The crucial link between self-care and sustainable wealth building

• Practical tools for breaking free from survival mode thinking

• Why community support is essential for financial transformation

Connect with Soledad:

• Wealth Para Todos Website
• Instagram
• Linkedin

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January 10th is known as "Quitter's Day" because most people abandon their New Year's resolutions - but not you.

Today, I'm chatting with Amy Chou, a former Google and TikTok executive turned certified career coach. We'll dive deep into a proven framework for setting and achieving meaningful goals. Amy shares her journey from climbing the corporate ladder to following her true passion, revealing why traditional goal-setting often fails.

The secret lies in Amy's Dream, Plan, Do, Live framework, which focuses on aligning your goals with your core values rather than external expectations. Through her decade of experience developing talent at major tech companies, Amy discovered that sustainable success comes from understanding your true motivations and overcoming self-doubt.

Whether you're aiming for a promotion, planning to start a business, or working on personal development, this episode provides practical tools to keep your momentum going well beyond January. Learn how to overcome fear, maintain motivation, and celebrate progress while staying true to your authentic path.

In today's episode, we're chatting about:
• Why most people quit their goals by January 10th and how to avoid this trap
• The Dream, Plan, Do, Live framework for sustainable goal achievement
• How to identify if your goals align with your true values or external pressure
• Practical strategies for maintaining momentum when motivation fades
• Tools for overcoming self-doubt and fear when pursuing big goals

Connect with Amy:

• Linkedin
• Website

Don't forget to subscribe, rate and review if you enjoyed this episode. Let me know where you're listening from and what you'd like to hear more of!

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Happy New Year! 'Tis the season to set new goals and reflect on old ones. But if this is something you tend to do every year and slowly lose sight of your North Star goals, this episode is for you.

I think our goal setting practice needs to be deeper than a list we'll lose somewhere in the folders of our computer or the corners of our notebooks. Goals can be a tricky thing because we tend to go all or nothing. Maybe you've created a list that's ten miles long of things you want to achieve. In today's episode, we're doing some deep reflection.

Everything from what why we didn't achieve certain goals last year to why we want to achieve new ones this year. We're not just creating a list and walking away from it, we're really taking the time to sit down our current and past selves and create a plan for the future.

This should be a fun exploration. Don't use this process as an excuse to beat yourself up for past mistakes. We're taking stock, having compassion for ourselves, and integrating everything we've learned for a brighter future.

In today's episode, we're chatting about:

• The non-negotiable first step in our goal setting process: gratitude
• Assessing your past "failures" and asking reflection questions
• The brain dump goal process
• How we're bringing goals to a concrete, day to day plan
• Behind the scenes on my personal goals for 2025

Don't forget to subscribe, rate and review if you enjoyed this episode. Let me know where you're listening from and what you'd like to hear more of!

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I'm back! I did not ghost you, I was just going through an intense period of burnout. And because I know this time of year is notorious for bringing burnout, I thought it was important to unpack my experience with you.

Here's the thing, when I'm burned out, I start to neglect wellness altogether. So showing up on the podcast almost made me feel like a fraud. But as I slowly get my feet grounded again, I have some key takeaways that I'll be bringing into 2025 to prevent burnout next year.

After returning from a month in London and diving straight into intense work commitments, I found myself unable to maintain even basic self-care routines. I'm breaking down the exact warning signs I ignored and what finally made me realize I needed to take a complete break.

Whether you're currently feeling burnt out or want to prevent it from happening, this episode provides practical strategies for maintaining wellness while juggling a busy schedule. I'm giving you my plan for preventing burnout, including how I'm restructuring my entire approach to work-life balance in 2025.

In today's episode, we're chatting about:
• The five tell-tale signs of burnout I wish I'd recognized sooner
• Why scheduling breaks before you need them is crucial for sustainability
• How to identify your personal burnout triggers and warning signs
• The importance of having hobbies with no business-related goals
• My exact strategy for preventing burnout in 2025

Don't forget to subscribe, rate and review if you enjoyed this episode. Let me know where you're listening from and what you'd like to hear more of!

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If you're feeling devastated by yesterday's election results, this episode is a gentle reminder that you're not alone - and that your mental health matters right now. As a woman of color in the wellness space, I'm getting vulnerable about my own emotional response to the results and sharing the exact self-care practices helping me process this moment.

Look, I had a completely different episode planned. But waking up to these results hit hard, and I knew we needed to have a different conversation today. There will be many moments over the next four years where political news affects our wellbeing. And we need to be prepared.

In this episode, I'm sharing:

• Why it's okay (and necessary) to take time off work to process
• The importance of creating boundaries with news and social media
• How to protect your mental health while staying engaged
• The surprising statistics that gave me hope

Whether you're processing the results or looking for ways to protect your peace during politically challenging times, this episode offers both solidarity and practical strategies for moving forward.

Don't forget to subscribe, rate and review if you enjoyed this episode. Let me know where you're listening from and what you'd like to hear more of!

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Sometimes, it can seem impossible to rest. Trust me, I've been there. The systemic oppression we're faced with on the day to day can often make it feel like prevailing advice for navigating burnout is actually inaccessible to us.

So today, I'm chatting with Michelle Goodloe, LCSW, a Burnout Recovery Expert & the founder of Gmichelle Wellness. We're taking that often lofty self-care advice and really grounding it. What can self-care look like when you're actually running on empty? What if you have children to feed and full time job that you can't just step away from?

Michelle is answering these questions with a real sense of compassion because she's been through it herself. She generously shares her burnout recovery story and offers up a question that I think we should all ask ourselves: "what if you were just an average Black Woman?"

If that question triggered all sorts of confused, defensive responses from your body, this episode is for you!

Connect with Michelle:

• Instagram
• Burnout Relief Kit

What's in my bag?:

• Sugar, Baby

Don't forget to subscribe, rate and review if you enjoyed this episode. Let me know where you're listening from and what you'd like to hear more of!

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