All Things Wellness with Marketa

Let’s clear this up… being in your soft girl/woman era isn’t about nails, hair, or curating a perfect life. That’s the aesthetic. And aesthetics don’t heal you.This era is deeper than that.It’s learning what’s actually in your control and releasing what isn’t.It’s creating emotional safety within yourself instead of constantly searching for it in other people.It’s going to therapy, doing the work, and choosing peace even when it’s unfamiliar.It’s no longer living in survival mode.Softness isn’t about how things look… it’s about how your life feels.And for me, it also looks like trusting God, surrendering control, and allowing Him to lead me into a life that feels grounded, not forced.This is Part 1.

Naming the different inner voices we live with and how they quietly influence our choices.

Have you ever felt like you don’t belong in the spaces you’ve worked hard to be in? Like any moment, someone will discover you’re not as capable as they think. Imposter syndrome affects so many of us but what if it’s not what you think?In this episode, we break down the truth about imposter syndrome, why it often shows up because you're growing. Through faith and practical strategies, we’ll explore how to reframe your thinking, step into your God-given calling, and move forward with confidence.

This episode encourages you to reflect on your thoughts and become more aware of the narratives you are creating in your mind. The episode emphasizes the importance of being mindful of the mental patterns that shape behavior, decision-making, and emotions.

Every relationship is unique, but healthy relationships often possess many of the same positive qualities. Partners in a healthy relationship show appreciation for one another, respect boundaries, and work as a team to solve problems. Listen to this episode to learn about green flags to strengthen your relationships as well as qualities to work toward achieving a healthy relationship. Part One: https://anchor.fm/allthingswellness/episodes/Relationship-Green-Flags-Part -One-e25du87

Every relationship is unique, but healthy relationships often possess many of the same positive qualities. Partners in a healthy relationship show appreciation for one another, respect boundaries, and work as a team to solve problems. Listen to this episode to learn about green flags to strengthen your relationships as well as qualities to work toward achieving a healthy relationship.

One of the best ways to respond to stressful times is by engaging in activities to destress. Taking the time to step back and recharge gives you the mental and emotional energy to cope with overwhelming and difficult events. During hectic or stressful times, the best thing you can do for yourself is to practice self-care and show compassion to yourself.

Whenever we face loss, we experience grief. Everyone grieves differently, yet there are some common responses you might expect. Listen to this episode as I briefly describe the five stages of grief, give personal insight and provide practices you can use to live beyong the loss. If you or someone you know is suicidal or in emotional distress, contact the 988 Suicide & Crisis Lifeline. Trained crisis workers are available to talk 24 hours a day, 7 days a week. You can also text 988 or chat 988lifeline.org.

When it comes to making decisions, our environment matters. Just as it’s hard to eat healthily if our kitchen is full of junk food, it’s hard to make good decisions when we're too busy to think. Just as the kitchen influences what you eat, your office influences how you make decisions. You don’t control everything in your environment, but you control enough to make a huge difference. Listen to this episode and learn about how you can control in your environment/system to better your overall health.

Psychologist and mental health professionals like myself study behavior. Some of us study behavior to assist individuals to improve their mental health and others study behavior to help create emotions and feelings for food to keep us sick, addicted and craving for more. From colors, texture to the sound the food makes when consumed is done with intention.  What’s the intention? To keep us addicted, keep their wallets full and to create generational wealth for their families. I bet you they are not eating Doritos or Snickers, but I digress. Did you know craving sweet snacks or artificially sweeten snacks/foods often is associated with the lack of receiving or giving love? Do you find yourself craving sweet snacks often?  Do you find yourself snacking all day long? Listen to this episode on why snacking has an emotional connection related to your healthy lifestyle journey.

Starting your day with a little intentionality and structure, and a few quick wins can be easy to implement. Remember, the key is to not feel overwhelmed with implementing a morning routine but to feel empowered throughout this practice. Listen to this episode on why a morning routine can be powerful and how to make simple changes in your daily life you can sustain, continue to grow and bring yourself closer to the person you know you’re meant to be. 

Holistic wellness is a perspective of the spirit, mind and body. Listen to this episode to learn tips on how to shift to a more holistic way of living. I also shared how I started my shift and where I am now with my holistic wellness journey.

Many of us struggle with an inner voice that chatters a low-grade stream of discouraging negativity.  This inner voice can tell you negative messages such as you aren't smart enough, good enough, or worthy enough. The inner critic can cause fear, low self-esteem. low confidence and prevent you from living the life you desire and reaching any goal you may have. Listen to this episode as we explore together to learn what is the inner critic, how to identify it and practices you can do to shut the inner critic down; to live a better quality of life.

Are you setting healthy boundaries or just avoiding discomfort? On this episode, we’ll explore the fine line between protecting your peace and isolating yourself. Boundaries should help you grow, not keep you stuck! Let’s talk about finding the balance.

Are you inviting God in your healthy lifestyle/fitness journey? I know this may not be popular but inviting God in your healthy lifestyle/ fitness journey can be life changing with building a foundation for optimal health. When you seek God first and his righteousness, ALL these things ( including great health and wellness) will be adding unto you. Listen to this first episode as I share why and how I invited God into my journey and steps on how you can start this process. 

Hey Wellness Friends. I know how frustrating it can be when you are exercising, eating healthy and everything but still haven't experienced the results you want. On this episode, I am sharing 5 reasons why your intentional or unintentional habits may be stopping you from reaching your goals. I also provide effective tips you can use right away start using right away.  livewellbeautiful.com

Whether you want to completely overhaul your eating style, fine-tune your food choices, or just get tips and inspiration for healthier eating implementing nutritional best practices can help you get started in the right direction. Listen to this sprinkle of wellness tip on how to start or restart this process. The information provided on this episode is for educational purposes only, and does not substitute for professional medical advice.

It’s Not Lose Weight to Get Healthy, It’s Get Healthy to Lose Weight (Part Two) Have you been told over and over again by medical professionals, personal trainers or wellness coaches you need to lose weight to get healthy? I know I did, when I first started in my journey. However, in the beginning of my journey I did not receive advice or guidance on how to get healthy to lose weight. I took it among myself earlier in my journey to dive deeper on why it is important to get healthy first to achieve goals such as weight loss. Now I assist clients with this process to achieve optimal health and yes; weight loss.  Listen to this podcast episode on why it is important to focus on getting healthy first to experience one of the byproducts; such as weight loss and learn how to effectively start this process. Tune back in for part three. https://anchor.fm/.../Its-Not-Lose-Weight-to-Get-Healthy...

Hey Wellness Friends. Check out this sprinkle of wellness tip on how to incorporate active rest in daily life. 

Are you always putting other people’s needs and priorities before your own?  Are you doing things because you want to be nice or not upset anyone, but actually don't want to do those things? Do you consider yourself always looking to please or receive an applause from others?  Are you saying yes to everyone else and no to your self often?   Saying YES to yourself is a best practice for total well-being. It is an act of self-care. Listen to this episode on how to practically apply this self-care activity to release the guilt of saying no, to start creating healthy boundaries and how to show up in your authenticity. livewellbeautiful.com

Have you been told over and over again by medical professionals, personal trainers or wellness coaches you need to lose weight to get healthy? I know I did, when I first started in my journey. However, in the beginning of my journey I did not receive advice or guidance on how to get healthy to lose weight. I took it among myself earlier in my journey to dive deeper on why it is important to get healthy first to achieve goals such as weight loss. Now I assist clients with this process to achieve optimal health and yes; weight loss.  Listen to this podcast episode on why it is important to focus on getting healthy first to experience one of the byproducts; such as weight loss and learn how to effectively start this process. Tune back in for Part two and three. 

Listen to this quick Sprinkle of Wellness tip to easily incorporate in your wellness journey!

Taking a little time out for yourself has proven to be effective to reduce stress and promote peace. Listen to this sprinkle of wellness tip to add joy to your day. 

Check out this quick sprinkle of wellness tip to add to your healthy lifestyle regiment!

Happy Women's History Month and Happy Social Work Month! There are many people who only share the end result or the highlight reel of their wellness/weight loss. I honestly believe it is a choice, however, I think it is important to share the ups and downs because holistic health and wellness is so important right now and at the forefront; especially in the Black (Women) community. My journey has been a rollercoaster. I've maintained a lost of 120lbs and gained so many more benefits for 10 years and currently. I thought it would be fitting to share my journey IN DETAIL; the why and the how of my journey in holistic wellness, during National Women's History Month. Listen to this episode on how my journey started, what I did to get healthy, stay healthy, release over 130lbs, lessons I've learned and how I am doing now. I also provide practical tips on how you can become successful, reach and maintain your healthy lifestyle/weight loss journey. To learn more visit livewellbeautiful.com

Are you creating an idol out of your weight loss/ healthy lifestyle journey? This topic is one that I was hesitant to discuss, however, I think it is important to understand and gain awareness on how our journey in weight loss and living a healthy lifestyle can become an idol. As a wellness coach, assisting clients through their journey and my own journey experiences, I noticed how diet culture and some wellness spaces glorify excessive and extreme measures to lose weight. I am an advocate of having a strong, healthy body and mind so we can better serve in our God-given purpose each day but what happens when we take this concept too far? Listen to this episode as I share how we can create an idol out of our weight/loss healthy lifestyle journey, ways to identify if this is happening in your journey and how to overcome it; so you can be healthy in spirit, mind and body.

This topic is one that I was hesitant to discuss, however, I think it is important to understand and gain awareness on how our journey in weight loss and living a healthy lifestyle can become an idol. As a wellness coach, assisting clients through their journey and my own journey experiences, I noticed how diet culture and some wellness spaces glorify excessive and extreme measures to lose weight. I am an advocate of having a strong, healthy body and mind so we can better serve in our God-given purpose each day but what happens when we take this concept too far? Listen to this episode/ Part 1 & 2 as I share how we can create an idol out of our weight/loss healthy lifestyle journey, ways to identify if this is happening in your journey and how to overcome it; so you can be healthy in spirit, mind and body. 

It’s not about willpower. Good habits happen when we set ourselves up for success.  Are you thinking about being more active? Have you been trying to cut back on less healthy foods? Are you starting to eat better and move more but having a hard time sticking with these changes? Old habits die hard. Changing your habits is a process that involves several stages. Sometimes it takes a while before changes become new habits. And, you may face roadblocks along the way. Adopting new, healthier habits may protect you from serious health problems like obesity and diabetes. New habits, like healthy eating and regular physical activity, may also help you manage your weight and have more energy. After a while, if you stick with these changes, they may become part of your daily routine.

Distractions are a given in today's society. We are distracted with social media, jobs, family, TV, music, and even from our personal relationships. Listen to this episode on how distractions show up in our lives and tips to bring back focus, peace and less stress; to live the life we were designed to live. 

Today is World Mental Health Day 2021. This episode we discuss world mental health awareness, the stigma of mental health in the Black Community and how to start the conversation about mental health.  Here are resources to use for mental health support: https://therapyforblackgirls.com/ https://openpathcollective.org/ https://www.betterhelp.com/ https://www.nami.org/Home https://suicidepreventionlifeline.org/

The goal of mindfulness meditation is simple: to pay attention to the present moment, without judgement. You can use mindfulness meditation as a form of self-care or a daily practice to enhance your life. On this episode, we discuss effective tips to use for mindfulness meditation.  To learn more about Marketa visit livewellbeautiful.com

Body image is how you see yourself when you look in the mirror or when you picture yourself. It encompasses: What you believe about your own appearance (including your memories, assumptions, and generalizations).  How you feel about your body, including your height, shape, and weight. How you sense and control your body as you move.  How you physically experience or feel in your body. Many of us internalize messages starting at a young age that can lead to either positive or negative body image. Listen to this episode about body image, how social media, family and friends can impact how we feel about our body and what you can do to start the process of loving your body. Part one is here: https://anchor.fm/alliswellness/episodes/Body-ImageLove-the-Skin-Youre-In-Part-1-e186mdv Part two is here: https://anchor.fm/alliswellness/episodes/Body-Image-Part-2--Love-the-Skin-Youre-In-e187i3d livewellbeautiful.com

Body image is how you see yourself when you look in the mirror or when you picture yourself. It encompasses: What you believe about your own appearance (including your memories, assumptions, and generalizations).  How you feel about your body, including your height, shape, and weight. How you sense and control your body as you move.  How you physically experience or feel in your body. Many of us internalize messages starting at a young age that can lead to either positive or negative body image. Listen to this episode about body image, how social media, family and friends can impact how we feel about our body and what you can do to start the process of loving your body. Part one is here: https://anchor.fm/alliswellness/episodes/Body-ImageLove-the-Skin-Youre-In-Part-1-e186mdv livewellbeautiful.com

Body image is how you see yourself when you look in the mirror or when you picture yourself. It encompasses: What you believe about your own appearance (including your memories, assumptions, and generalizations).  How you feel about your body, including your height, shape, and weight. How you sense and control your body as you move.  How you physically experience or feel in your body. Many of us internalize messages starting at a young age that can lead to either positive or negative body image. Listen to this episode about body image, how social media, family and friends can impact how we feel about our body and what you can do to start the process of loving your body.

Effective journaling is a journaling practice that helps you meet your goals or improves your quality of life. This can look different for each and every person, and the outcomes can vary widely, but they are almost always very positive. Journaling can be effective for many different reasons and help you reach a wide range of goals. It can help you clear your head, make important connections between thoughts, feelings, and behaviors, and even buffer or reduce adverse mental health symptoms.

Do you want your thoughts to align with all that you desire to be, want, do and have? Do you find yourself attracting negatives situations, people and life experiences into your life? Listen to this episode on how to start the process of changing your dominant thoughts with LWB Talks.

Hello All. This message is for those who are participants in the 4 week wellness workshop. The next workout will be in April. Visit the site to sign up: livewellbeautiful.com

The intention of this episode is to define what holding on to physical space looks like and how to unlearn and relearn; for holistic wellness.

Today we unpack toxic positivity, how to recognize it and practical ways to manage your emotions with this topic.

Join me to unpack what harnessing your energy means and practical ways you can start harnessing your energy today.

In this episode we explore different interventions and techniques for healing through grief and loss and how love ones can show up for others during their grieving process.

This episode is session one of defining of grief and loss. There will be more episodes to explore different techniques and interventions that can be useful during the grief process. Note: This episode and any episode on The Live Well & Be Well Podcast is not a replacement for mental health therapy. If you need mental health assistance or looking for a therapist in your area, please use this website for a resource: https://www.samhsa.gov/find-help/national-helpline.

Give yourself permission to be kind to yourself: When we see a flaw, we might see the beauty in it. Instead of always striving to be better, we can find gratitude for how great we already are. Instead of beating ourselves up, we can be kind to ourselves and see that we have tried our best, that we had good intentions, that we have a good heart. This episode will unpack ways to be kind to YOU.

Hey Single People!!! Here are a few tips you can use to survive social distancing during COVID-19. https://www.mentalhealth.gov/get-help/immediate-help

5 Wellness Wednesday Tips!

Here are 5 tips to assist you with showing up to be your best self!

How to navigate comparing yourself to others while you are in your journey.

Visit livewellbeautiful.com for more information to find out more ways to stay committedto your wellness.

These are tips you can use to start or incorporate in your healthy lifestyle journey. Don't forget to visit livewellbeautiful.com for assistance with your wellness journey.