Balance.

Have you ever audited how you respond to what you experience? In this episode, Nick and Ray conclude our We Can Only Manage What We Measure series. As we know, there is a lot in life we experience that is out of our control. At the same time, there is something that's in our control that has the power to fundamentally change the quality of our lives: how we respond to what we experience. By measuring how we respond to what we experience, we empower ourselves to be more intentional with our responses so we can keep them aligned with our values and goals. Here's what you can expect from this episode: Mindful Moment - Pause, observe 3 DEEP breaths and expand your awareness of what's happening in your mind and body Auditing Your Self-Talk - Nick and Ray share their unique experiences with auditing their self-talk and the influence it's had on how they respond to themselves and others Measurement Tools - Learn a simple and sustainable way to measure how you respond to what you experience [Self-Talk Log Exerci

When was the last time you measured the quality of what you consume? In this episode, Nick and Ray continue our We Can Only Manage What We Measure series. We all have heard the saying, "We are what we eat". This is indeed the case, but there are other aspects of our consumption that have a significant impact on our quality of life: what we watch, what we read, and what we listen to. By measuring the quality of what we consume in each of these domains, we give ourselves an opportunity to make the proper adjustments to our consumption habits that will help us maintain optimal mental, physical and spiritual well-being. Here's what you can expect from this episode: Mindful Moment - Pause, observe 3 DEEP breaths and expand your awareness of what's happening in your mind Benefits of Measuring Consumption - Nick and Ray share their unique experience with measuring the quality of what they consume Measurement Tools - Learn a simple and sustainable way to measure the quality of what you consume [MyFitnessPal App]

Have you ever measured how you spend your time and energy? In this episode, Nick and Ray continue our month-long "We Can Only Manage What We Measure" series. In our personal and professional lives, we experience many things that are out of our control. When we think about our quality of life and creating generational wellness, this is determined based on what we can control: what we believe about ourselves and the habits we choose to practice. By measuring how we spend our time and energy, we gain the valuable insights we need to make informed decisions about ways we can align the habits we practice with our mind and body's optimal function. Here's what you can expect from this episode: Mindful Moment - Pause, observe 3 rounds of Balance Breathing and get led through a brief body scan awareness exercise Defining Energy - Nick and Ray share their definition of what energy is in the context of measurement Measurement Tools - Learn simple and sustainable ways to measure how we spend our time and energy [see

How do you measure what's happening in your mind & body? In this episode, Nick and Ray kick off a new series entitled "We Can Only Manage What We Measure". Throughout this series, they will be going in-depth on where we can focus our attention and energy to promote our well-being and longevity. Here is what you will experience throughout this episode: 1. Mindful Moment - Pause and observe 3 DEEP breaths as you expand your awareness of where you are and what you feel. 2. Measuring What's Happening in Your Mind - Learn some practical ways to begin to measure what's happening in your mind and how it impacts the quality of your mental health. 3. Measuring What's Happening in Your Body - Learn some sustainable ways to measure various aspects of your physical health. Remember that the value in adopting a measurement tool comes from reflecting on the data you collect and being teachable enough to embrace the changes required for you to keep the habits you practice aligned with your mind and body's optimal functi

Guiding Question: How do you invest in your mental health? Nick and Ray break down this episode into 4 parts: 1. Mindful Moment - Mindfulness is a practice. In today's exercise, we pause, observe 3 DEEP breaths, and focus our attention on the thoughts and feelings we experience as we breathe. 2. Check In - Each takes time to share their current state of well-being and where they are focusing their energy to create generational wellness. 3. Feedback Chat - Ray shares some feedback received after EP175. He and Nick discuss why they choose to use the term "empower" when describing the impact they want to have on Black entrepreneurs. 4. Investing In Our Mental Health - Ray shares some results from a QuickBooks survey that points to mental health is important in the minds of Black business owners/users of their platform. He and Nick express their perspective on these findings and sustainable ways we can begin to invest in our mental health moving forward. Use what you learn from today's episode to continue to deve

Pause, and observe a DEEP breath. What story are you writing for yourself? In this episode, we welcome Frank "Q" Gatson to the show. Q is a fitness enthusiast, marketer/storyteller, and father. He shares his story of experiencing a mindset shift that resulted in him becoming the author of his life. Q highlights the importance of investing in your whole self from the inside out and managing your time/energy in a way that is aligned with your overall well-being. He also shares the activities he practices on a typical day/week to help keep his cup full. This episode is a great reminder that we are the authors of our lives. No matter where we've been and what we've been through, we get to write the next chapter of our story. Regardless of what direction you choose to take your story, remember to be patient with yourself and kind to yourself as you be the change you want to see in your family and community. Here's how you can connect with Q... Instagram/Twitter/Facebook: @q_gatson Facebook Group: #30in30 Run Club

Pause, and observe a DEEP breath. Are you serving what serves you? In this episode, we welcome Sequoia Ruby Lee to the show. Ruby is an educator and personal trainer who shares her story of self-awareness, self-love, and self-care. She discusses the evolution of her mental, physical, and spiritual health and shares the habits she practices to keep her cup full. "The only thing that needs validation is parking." This is just one of the many gems Ruby drops throughout her time on the show. Her perspective is powerful and the wisdom she shares is sure to empower you to continue to create generational wellness. Let's listen, learn, and grow together! Here's how you can connect with Ruby... Instagram: @ruerulee | @trapntrain_ Twitter: @ruerulee TikTok: @ruerulee Balance Period Resources: Support Balance Period on Patreon: https://www.patreon.com/balanceperiod Customized Wellness Plans: https://shop.balanceperiod.com/collections/customized-wellness-plans Generational Wellness Creators Community: https://www.faceboo

Pause, and observe a DEEP breath. Where our energy goes, grows. In this episode, Nick and Ray discuss the pivot Balance Period is making to focus its energy on serving Black Entrepreneurs. They share what influenced this pivot, how it aligns with the mission of the Balance Period, and what we can expect from the company moving forward. They also offer up the 3 ways they will be engaging with the Black entrepreneurs they serve: education, equipment, and execution. Let's listen, learn, and grow together! Balance Period Resources: Support Balance Period on Patreon: https://www.patreon.com/balanceperiod Generational Wellness Creators Community: https://www.facebook.com/groups/389047646076003/ Subscribe to the Mindful Monday Newsletter: https://balance-period.ck.page/a5703dcd32 Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Get some Mindful Merch: https://shop.balanceperiod.com/ Sustainable Self-Care System Discounts: shorturl.at/lpsMV Access more resources: https://linktr.ee/

Pause, and observe a DEEP breath. This month has been filled with thought-provoking questions and insightful answers. Part 5 of our "Ask Us Anything" series kept that same energy! Even though this series is coming to an end, still submit any wellness-related questions you have to podcast@balanceperiod.com and get them answered in a future episode. During Nick and Ray's final conversation of this series they discuss: how to handle the stress associated with expectations, what steps to take to overcome self-doubt, and the specifics of how they spend their time when they observe a Mindful Moment. Let's learn and grow together! Balance Period Resources: Support Balance Period on Patreon: https://www.patreon.com/balanceperiod Generational Wellness Creators Community: https://www.facebook.com/groups/389047646076003/ Subscribe to the Mindful Monday Newsletter: https://balance-period.ck.page/a5703dcd32 Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Get some Mindful Merch: https:/

Pause, and observe a DEEP breath. In this episode, we bring you Part 4 of our Ask Us Anything series! Remember, you can submit your wellness-related questions to podcast@balanceperiod.com, or leave them in the comment section below to get them answered on the show! Before Nick and Ray answer the questions they received, they check in with themselves and each other. They share where they are mentally, physically, and emotionally along with some of the ways they care for themselves in each domain. Be sure to take some time to check in with yourself so you can give yourself what you need when you need it. Nick and Ray discuss strategies for preventing burnout, how to overcome imposter syndrome, the impact exercising has had on their mindset and the belief they have to stay consistent and disciplined. Let's learn and grow together! Balance Period Resources: Generational Wellness Creators Community: https://www.facebook.com/groups/389047646076003/ Subscribe to the Mindful Monday Newsletter: https://balance-period.

Pause, and observe a DEEP breath. In this episode, we bring you Part 3 of our Ask Us Anything series! Remember, you can submit your wellness-related questions to podcast@balanceperiod.com and get them answered on the show. Nick and Ray discuss how to get rid of the negative thoughts that cross our minds on a daily basis, what "discipline equals freedom" means and how we can leverage discipline to improve our quality of life, and everything you need to know about the value of positive affirmations and how to create your own! Let's learn and grow together! Balance Period Resources: Generational Wellness Creators Community: https://www.facebook.com/groups/389047646076003/ Subscribe to the Mindful Monday Newsletter: https://balance-period.ck.page/a5703dcd32 Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Get some Mindful Merch: https://shop.balanceperiod.com/ Sustainable Self-Care System Discounts: shorturl.at/lpsMV Access more resources: https://linktr.ee/balanceperiod

Pause, and observe a DEEP breath. In this episode, we continue our month-long Ask US Anything series! Remember, you can submit your wellness-related questions to podcast@balanceperiod.com and get them answered on the show. In this 2nd part of the series, Nick and Ray discuss how to handle being around negative people [whether that's in one's personal or professional life], what it means that our inner world creates our outer world, and what it looks like for them to let go of "bad" habits so they can embrace healthier alternatives. Let's learn and grow together! Balance Period Resources: Generational Wellness Creators Community: https://www.facebook.com/groups/389047646076003/ Subscribe to the Mindful Monday Newsletter: https://balance-period.ck.page/a5703dcd32 Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Get some Mindful Merch: https://shop.balanceperiod.com/ Sustainable Self-Care System Discounts: shorturl.at/lpsMV Access more resources: https://linktr.ee/balanceperio

Pause, and observe a DEEP breath. Welcome to a new month, a new quarter, and a new series of shows, Ask Us Anything! Over the next 5 episodes, Nick and Ray will be answering any of the wellness-related questions you may have. Submit your questions to podcast@balanceperiod.com. In this first episode of the series, Nick and Ray discuss how to get back into your routine after traveling, strategies to manage uncontrollable situations, practicing self-care if you don't feel like you have the time and if it's possible for a person to be "too" mindful. Balance Period Resources: Generational Wellness Creators Community: https://www.facebook.com/groups/389047646076003/ Subscribe to the Mindful Monday Newsletter: https://balance-period.ck.page/a5703dcd32 Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Get some Mindful Merch: https://shop.balanceperiod.com/ Sustainable Self-Care System Discounts: shorturl.at/lpsMV Access more resources: https://linktr.ee/balanceperiod Let's learn and

Pause, and observe a DEEP breath. Fellas, how often do you ask yourself, or a friend, "Hey bro... how's your mental health?" In the final episode of our Men's Mental Health Awareness Series, Nick and Ray share their mental health stories. They discuss when in life they began to intentionally invest in their mental health and how they made it to where they are today. They also share the habits they practice to promote their optimal mental health. Be sure to prioritize some time to check in with yourself about where you are mentally. Use the insights you gain as fuel to invest in your Sustainable Self-Care System. Remember, you don't have to be perfect to be great. Be patient with yourself and be kind to yourself as you become the change you want to see in your family and community. You can use our Energy Management Guide [Link Below] to help you expand your awareness of how the current way you spend your time/energy is impacting the quality of your mental health. Be sure to leave us a review, including somethi

Pause, and observe a DEEP breath. In this episode, we welcome back our guest from EP099 of the show, Ryan Coleman. Ryan is a wellness facilitator, coach, and owner of OmniFitness LLC. Ryan continues our men's mental health series by sharing his journey of expanding his awareness of mental health, how it relates to him, and how to cultivate an inner world that promotes his wellness. He also shares some of the habits he practices to keep his mental health aligned with the person he wants to be and the goals he sets in his life. Want to get connected with Ryan? Here's how you can... Instagram: @rycole_fit | @omnifitness.llc | @unapologeticallymindfulpodcast Website: Omni Fitness LLC Let's learn and grow together! Balance Period Resources: Subscribe to the Mindful Monday Newsletter: https://balance-period.ck.page/a5703dcd32 Download our Free Energy Management Guide: https://balance-period.ck.page/742a74403a Get some Mindful Merch: https://shop.balanceperiod.com/ Sustainable Self-Care System Discounts: shorturl.at

Pause, and observe a DEEP breath. Are you being kind to yourself? In this episode, we welcome the 2nd guest of our Men's Mental Health Awareness series, Muhammad Saahir LMHC. Muhammad is a licensed mental health counselor and owner of The Blue Sofa Counseling. He shares what inspired him to become a counselor along with his personal experiences of managing his mental health. He also offers some simple and sustainable ways we can promote our mental health and be our best selves. The underlying theme of this episode is the importance of being kind to yourself. Use what you learn from our conversation to expand your awareness of the quality of your inner dialogue and make the commitment to be kind and compassionate to yourself. You are important. You are valuable. Remember that. Here's how you can get connected with Muhammad and The Blue Sofa Counseling: Phone: (812)391-2697 Email: msaahir@tbscounseling.com Website: shorturl.at/abgES Let's learn and grow together! Balance Period Resources: Subscribe to the Mindf

Pause, and observe a DEEP breath. Are you operating in excellence? In this episode, we welcome the first guest in our Men's Mental Health Awareness series, Josh Posley. Josh is a purpose-driven, transformational thought leader and creator of the Take Care Life Coaching Program. Josh shares the highs and lows of his mental health journey and some of the habits he practices to care for himself mentally and emotionally. He also talks about what it means to operate in excellence, and how doing the best we can with the resources we have will help us live a life exceedingly, abundantly, above what we could ask or think. When was the last time you asked yourself, "Am I doing the most I can with what I have?". Think about it. Write it down. Reflect on it. If your answer is "No.", take a deep breath and remember to be kind to yourself. As long as you are still here, you have an opportunity to take accountability for your quality of life and align your mindset, motivation, and habits with your highest good.  Here'

Pause, and observe a DEEP breath. The final episode in our Women's Mental Health Awareness series features clips from previous episodes of the show. These clips offer tips on investing in our mental health, self-care, and overall wellness. Also, check out shop.balanceperiod.com and get your Women's Mental Health Awareness Tee! Use the code PODCAST to get free shipping on your order. Links to the full episodes of each clip are below

Pause, and observe a DEEP breath. When are you at your best? In this episode, we welcome our final guest for Women's Mental Health Awareness Month, Ebony Chappel. Ebony is an award-winning multimedia journalist, and certified community health worker, and is currently working as Director of Programs & Communication for a civic leadership nonprofit. She shares her story of evolution in caring for her mental health and how she has been able to share what she has learned with her family, friends, and community. She also provides insights on what activities promote her being her best self and the importance of having a similar level of awareness for ourselves.  Remember, self-awareness is the prerequisite for self-care. Prioritize time to gain a deeper understanding of where you are so you can more effectively give yourself what you need when you need it.  Connect with our guest:  Instagram: @ebonythewriter  Website: ebonychappel.com  Let's learn and grow together!  Balance Period

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