Episode 30 - Skin Care with Elyssa Shepard Dondja Elyssa Shepard Dondja Bio: Introducing Elyssa, your dedicated esthetician specializing in pigment and melanated skin services. Despite her one year of experience, Elyssa's passion for skincare and commitment to excellence shines through in every treatment she provides. Her studio is a serene sanctuary where clients can unwind and experience personalized skincare routines designed to enhance their natural beauty. Elyssa's gentle demeanor and attention to detail create an atmosphere of relaxation, allowing clients to escape the hustle and bustle of everyday life. Step into Elyssa's tranquil oasis and let her expertise and nurturing touch guide you on a journey to vibrant, healthy skin. PCA - Vitamin C --> PCA Vitamin C Hydrating Serum --> https://www.pcaskin.com/products/hyaluronic-acid-boosting-serum Retinol Serum --> https://www.pcaskin.com/products/hyaluronic-acid-boosting-serum Body Lotion with Retinol --> Body Lotion with Retinol   Contact info: Elyssa Shepard Dondja easeskinstudio@gmail.com  www.easeskinstudio,com  IG - easeskinstudio -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Episode 29 - Transitions, Part 2   The end of life may look different depending on the person’s preferences, needs, or choices. Some people may want to be at home when they die, while others may prefer to seek treatment in a hospital or facility until the very end. Many want to be surrounded by family and friends, but it’s common for some to slip away while their loved ones aren’t in the room.   People who are dying need care in four areas: physical comfort, mental and emotional needs, spiritual needs, and practical tasks. Of course, the family of the dying person needs support as well, with practical tasks and emotional distress.   Mental and emotional distress.  Someone who is alert near the end of life might understandably feel depressed or anxious. It is important to treat emotional pain and suffering.The dying person may also have some specific fears and concerns. He or she may fear the unknown, or worry about those left behind. Some people are afraid of being alone at the very end. Spiritual spiritual needs may be as important as their physical concerns. Spiritual needs may include finding meaning in one's life, ending disagreements with others, or making peace with life circumstances. The dying person might find comfort in resolving unsettled issues with friends or family. Visits from a social worker or a counselor may help.Many people find solace in their faith. Others may struggle with their faith or spiritual beliefs. Praying, reading religious texts, or listening to religious music may help. The person can also talk with someone from their religious community, such as a minister or priest. The dying process usually begins well before death takes place. There are often signs that can vary from weeks to months before death.   Physical Changes As the body starts to slow down, a dying person may have the following physical signs:1 Reduced appetiteReduced thirstIncreased sleepingWeight lossMild sense of happiness and well-being (euphoria) due to natural changes in body chemistry2 The reduced appetite and weight loss can be alarming, but it helps to know your loved one isn't suffering in any way by not eating. Their energy needs decrease when they stop regular activities and start sleeping more. As the body slows down to prepare for death, the metabolism slows down and requires less food. The digestive tract is also less active, which means a dying person won't feel hungry or thirsty. Advanced care planning 5 Wishes -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Episode 28: Women's Health: Menopause   What is Menopause:  Menopause is defined as having no menstrual period for one year. The age it starts can vary, but it typically occurs in your late 40s or early 50s. Menopause can cause many changes in your body.Menopause symptoms are the result of a decreased production of the hormones estrogen and progesterone in the ovaries. Symptoms can include hot flashes, weight gain, or vaginal dryness.The average age menopause begins is 51 years old.The majority of women stop having periods somewhere between ages 45 and 55 What is Perimenopause: Perimenopause refers to the period of time right before menopause begins.During perimenopause, your body is beginning the transition into menopause. That means that ovarian hormone production is beginning to decline.You may begin to have some symptoms commonly associated with menopause, like hot flashes. Your menstrual cycle may become irregular, but it won’t stop during the perimenopause stage.Once you completely stop having a menstrual cycle for 12 consecutive months, you’ve entered menopause. Symptoms:  Hot flashes can happen daily or even several times a day. You may have them for just one year or over several years.Avoiding triggers may reduce the number of hot flashes you have. Hot flash triggers can include: consuming alcohol or caffeineeating spicy foodsfeeling stressedbeing somewhere hotSmoking or having a higher body weight may also make hot flashes worse. HOT FLASH PREVENTION Avoid triggers like spicy foods, caffeine, or alcohol. Smoking may also make hot flashes worse.Dress in layers.Use a fan at work or in your home to help cool you down.Talk with a healthcare professional about medications that may help reduce hot flashes. Bone Health: The decline in estrogen production can affect the amount of calcium in your bones. This can significantly decrease bone density, leading to a condition known as osteoporosis.It can also make you more likely to experience hip, spine, and other bone fractures.Many women experience accelerated bone loss during the first few years after their last menstrual period. To keep your bones healthy: Eat foods with lots of calcium, such as dairy products or dark leafy greens.Take vitamin D supplements.Exercise regularly and include weight training in your exercise routine.Reduce alcohol consumption.Avoid smoking. There are prescription medications you may want to discuss with a doctor to prevent bone loss as well. Heart disease: Not all people experience symptoms of heart conditions during menopause, though some people do experience dizziness or cardiac palpitations. Decreased estrogen levels can prevent your body from retaining flexible arteries. This can impact blood flow.Maintaining a healthy weight for your body, eating a nutritious diet, exercising regularly, and not smoking can all reduce your chances of developing heart conditions. WEIGHT MANAGEMENT Focus on a healthy lifestyle to manage your weight, if needed.Eat a well-rounded diet that includes increasing calcium and reducing sugar intake.Engage in 150 minutes a week of moderate exercise, or 75 minutes a week of more intense exercise, such as running.Don’t forget to include strength exercises in your routine. -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Episode 27 - Mothers Day   Her children stand and bless her. Her husband praises her: “There are many virtuous and capable women in the world, but you surpass them all!” (Proverbs 31:28, 29 NLT)   In 1905, Anna Jarvis, the daughter of Ann Marie Reeves Jarvis successfully introduced the idea for a national holiday recognizing mothers. Ann Marie Reeves Jarvis had followed Howe's campaign and had pursued her own volunteer efforts during the Civil War. Ann Marie died on May 9, 1905, and her daughter, Anna, missed her mother greatly. She started a dedicated letter-writing campaign to declare an official Mother's Day. Through Andrews Methodist Church in Grafton, West Virginia, the first observance occurred on May 10, 1908. This day, to honor Anna Jarvis's mother, grew into a national observance until in 1911 when every state participated. Soon it was spreading internationally, and on May 9, 1914, President Woodrow Wilson proclaimed Mother's Day a national holiday to be held on the second Sunday of May.   To the mom who feels unqualified and inadequate, you are more than enough. in fact you are exactly what your child needs to become who they've been created to be.   To the mom who messes up, yells at her kids, and gets angry, it's okay. We have all been there. You are the one who teaches your child discipline, and gives them a healthy fear of wrong and the will to do right.   To the mom who's house is messy or meticulously organized, you create an atmosphere of home, a place of safety and comfort. You've made a shelter for your child to run to when they are scared or hurt.   Mom, you are perfectly imperfect, adequate and qualified to be exactly who your child needs. When you feel like you have utterly and completely failed, hold on to hope.   I am privileged to see the fruit of my investment as a mom not only through my children, but my grandchildren as well. The fruit of what you do now, really does come to life beyond this moment. This mom, who messed up more than I can say. This mom who thought she got it more wrong than right. This mom that thought she was probably the worst mom in the world, can now see that the choices that mattered most have birthed incredible human beings. Even when your child is distant and you weep over their mistakes and blame yourself for them, hold on to hope. Keep praying. Keep believing. Keep loving. God has a miraculous way of making all of your messes into beauty that births satisfaction and unexplainable joy.    Mom, fix your focus on the vision you have, God has, for your family. I can promise you, your dreams will unfold, one tear, one smile, one setback, one victory, one moment at a time. You're doing better than you think you are. Your legacy is being formed and unfolding and you are going to be so surprised at how good this is all going to turn out! I promise! Happy Mother's Day!   -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Episode 26 - Longevity and Natural Medicine with Dr. Joy Dr. Joy started with an interest in medicine from a young age. Her father was an orthopedic surgeon and her mother a school psychologist.  Knowing she wanted to be a doctor she studied biology and environmental sciences while finishing a pre-med curriculum at Cornell College.  Dr. Joy believes in a collaborative approach where she empowers her patients to make informed decisions in their health care.  Treatment incorporates clinical nutrition, hydrotherapy, mind-body medicine, botanical medicine, homeopathy, nutrient therapy, detoxification, physical medicine, diet and lifestyle interventions and pharmaceuticals as needed.  While working with her patients, Dr. Joy likes to optimize their health and revitalize their mind and body. Her goal as a physician is to provide empathetic, patient centered care.  She wants to teach her patients how to thrive as individuals in this fast-paced world. She hopes to inspire her patients to be the healthiest they can be. Contact Info: Website:  https://www.sisuhealth.net/ 253-549-9216 Instagram: @drjenjoy -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Episode 25: Overcomers Growth Mindset with Bello Dondja   Bello is a Go To Market Strategist and Founder of Ease Digital Studio, Helping CBOs and SMEs Thrive Online. Experienced Product Manager leading cross-functional teams to deliver innovative SaaS products in education, employment, and healthcare sectors. Adept in strategic execution, product lifecycle management, and program development. Deeply dedicated to propelling user experience and closing equity gaps for BIPOC communities. Values: Servant Leadership and Excellence Contact info:  www.easedigital.studio -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Episode 24 - Transitions   'Teach me how to make good decisions, and give me revelation-light, for I believe in your commands.' Psalms 119:66   Life, whether we like it or not, comes in seasons. Transitions from one season to another can be joyful, stressful, sad, and maybe even scary. We never know what is coming in the new season. I find that there is always an element of feeling lost.  Transition is all about change. Most people don’t like change - why?  Comfort zone “In transition God focuses on removing you from old patterns, methods, ways of doing and thinking, old assignments and mantles, severing old ties and cycles, healing wounds and trauma, installing new identity, awakening new authority, and preparing you for the promised land and “new thing” you have known was coming.”  Characters of the Bible who navigated transition well or not so well MosesNoahAbrahamJonahOld & New Wine skin Jesus - Jesus - held nothing back. He challenged the status quo, called out the religious and ministered to the broken,  and changed the entire world.    Seasons of LifeSchool, marriage, kids, agingMoving from place to place, job to job Change without complaining - Your Reaction determines your reachRedeeming lost time - So Isaiah the prophet asked the Lord to do this, and he caused the shadow to move ten steps backward on the sundial of Ahaz!' 2 Kings 20:9-11   Leadership is all about transitioning - Great leaders are working constantly to give power awayRelay Race  - passing the baton Normalize ending. Normalize change The path to being well and changing your life is simple—just five steps repeated over and over and over again. The five steps are: Own your stories Acknowledge reality Get connected Change your thoughts Change your actions    “Stop dwelling on the past. Don’t even remember these former things. I am doing something brand new, something unheard of. Even now it sprouts and grows and matures. Don’t you perceive it? I will make a way in the wilderness and open up flowing streams in the desert.” ISAIAH 43:18–19 -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Episode 23 - Yoga Faith with Michelle Thielen   Michelle Thielen is a speaker, author, activist and founder of YogaFaith. As a Trauma Sensitive Yoga Therapist, Michelle has been instrumental in the aiding with the restoration of those who suffer from trauma, anxiety and depression into healing and freedom. She holds certifications with the American Council of Exercise, is a Yoga Therapist with the International Association of Yoga Therapists and founder of the Christian Yoga Association. To connect with Michelle or learn more about Yoga Faith, go to  www.yogafaith.org Email her at: michelle@yogafaith.org Instagram: YOGAFAITH  Instagram: Michelle.Thielen Facebook: YOGAFAITH Facebook: Michelle.Thielen -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Episode 22 - Seasonal Changes Seasonal allergies, also referred to as hay fever and allergic rhinitis, are much more common than people may realize. According to the Centers for Disease Control and Prevention, more than 1 in 4 American adults and nearly 1 in 5 children have a seasonal allergy. occurs when an allergen – such as pollen from trees, grass and weeds or mold spores – enters the body. In response, the immune system overreacts and produces antibodies, called immunoglobulin E (IgE), that signal to cells to release histamines, a chemical that fights off the invaders, but also is notorious for causing allergy symptoms. Allergy symptoms Common allergy symptoms include: Sneezing.Runny nose.Itchy eyes, nose and mouth.Scratchy throat.Sinus congestion. Seasonal allergies are treated in a variety of ways. Most often, over-the-counter or prescription antihistamines help suppress the body’s immune response, providing relief from symptoms. Decongestants can be used to relieve congestion. Over-the-counter cough medications are commonly recommended as well.  Allergies: Natural Remedies (bee pollen, etc) Nettle Tea   In season produce: Farmers Markets: Benefits of eating seasonally More flavorHealthier: produce begins to deplete it’s nutritional value the moment it’s pickedSupport local economiesSave money April: AsparagusLeeksPeas Rhubarb May:  RadishStrawberries ArtichokesJune  BlueberriesBasilCorncucumbersSpring Cleaning - Declutter tips ClosetsDrawersGarageClean walls & windows   -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Episode 21 - Easter/Lent Consider the cross.  Communion & fastingThe great exchange It hardly seems possible, but Lent is here. It seems like just yesterday we were celebrating Christmas. Easter comes very early this year. This year Ash Wednesday falls on Valentine's Day, which last happened in 2018 and will occur again in 2029, making it seem somewhat common. But that actually isn’t the case, as it won’t happen again until 2096. Many of us will have experienced the Lent/Valentine's Day clash three times in 11 years and then never again. Life can be like that, the common becomes rare, and the rare can become common. What we have become accustomed to can be stripped away in an instant, and rare occurrences can stack together in a short span, changing and destabilizing our norm. Sometimes the blessings flow, and sometimes the tragedies stack. Thus the old saying tragedies come in threes. I am not so sure about the “threes” part but I do know that often, when it rains, it pours. When we pay attention to occurrences like this, they can remind us of the fragility of “norm” or what Fr. Rohr and others would call “order”. Change is inevitable, and honoring change can help us on our journey. It can help us hold our constructs, routines, habits, and comforts loosely so we can live into change and be supple. It can help us be present in the current moment as we know it is the only moment we ever really have, and there may never be a moment like this one. It is best we cherish and savor it because nothing is guaranteed. It can help us to weather the storm, knowing that every storm passes, as George Harrison used to say and sing, “This too shall pass”. It helps us to be open to the new and whatever God is up to. God is always doing new things. Our brains are wired for patterns and order. I am sure my kids will expect Ash Wednesday and Valentine's Day to link up every 4 or 5 years, though they will be in their 80’s before they will ever see it again. Lent is an opportunity to do some rewiring. To let go of unskillful, unloving, or death-dealing habits. To shake up the norm and make space for what God is doing in you or around you. To let go of our white knuckle grip on life as we would have it and open to life as it is in this moment. To surrender to God our need for control and show up to the Divine love with our grief, joy, confusion, inspiration, or whatever it is you are feeling or holding right now. God is ready and willing to share in that with you. You are not alone. Like Jesus headed out to the desert to begin his Lenten journey, you are accompanied by the love that persists and never leaves. May you know that you are known by a loving and tender God. And may you discover what is yours to let go of and what is yours to embrace in this “wild and precious life” (Mary Oliver, The Summer Day).   Easter is one of the principal holidays, or feasts, of Christianity. It marks the Resurrection of Jesus three days after his death by crucifixion. For many Christian churches, Easter is the joyful end to the Lenten season of fasting and penitence (a feeling of regret). The earliest recorded observance of Easter comes from the 2nd century, though it is likely that even the earliest Christians commemorated the Resurrection, which is an integral tenet of the faith. Why is Easter celebrated? Easter is celebrated by Christians as a joyous holiday because it represents the fulfillment of the prophecies of the Old Testament and the revelation of God’s salvific plan for all of humankind. In commemorating the Resurrection of Jesus, Easter also celebrates the defeat of death and the hope of salvation. Christian tradition holds that the sins of humanity were paid for by the death of Jesus and that his Resurrection represents the anticipation believers can have in their own resurrection. When is Easter? In 325 the Council of Nicaea decreed that Easter should be observed on the first Sunday following the first full moon after the spring equinox (March 21). Easter, therefore, can fall on any Sunday between March 22 and April 25. Eastern Orthodox churches use a slightly different calculation based on the Julian calendar What is the Easter Bunny tradition? The Easter hare (called "Oschter Haws" in German) was said to have left colorful eggs for good children around Easter. Children would sometimes prepare "nests" for the eggs and leave carrots for the hare. German immigrants are believed to have brought the Easter Bunny tradition to the United States around the 1700s The exact origins of the Easter bunny are clouded in mystery. One theory is that the symbol of the rabbit stems from pagan tradition, specifically the festival of Eostre—a goddess of fertility whose animal symbol was a bunny. Rabbits, known for their energetic breeding, have traditionally symbolized fertility.   -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Episode 20 - Spiritual Disciplines, Part 3  Sources: Spiritual Disciplines Handbook, The Power of Communion   Holy Communion: Most don’t realize that this is a practice that we can and should do often. Jesus says, “Do this in remembrance of me.”  'As they ate, Jesus took the bread and blessed it and broke it and gave it to his disciples. He said to them, “This is my body. Eat it.” Then taking the cup of wine and giving praises to the Father, he entered into covenant with them, saying, “This is my blood. Each of you must drink it in fulfillment of the covenant. For this is the blood that seals the new covenant. It will be poured out for many for the complete forgiveness of sins. The next time we drink this, I will be with you and we will drink it together with a new understanding in the kingdom realm of my Father.”' Matthew 26:26-29  One of the first practices of the early church was the observance of communion, the Lord’s Supper.  As we take communion, aligning our mind with God’s, we are able to partner with Him to see breakthrough An act of remembrance An act of intercession & prophetic act An act of breakthrough Just as we depend on food and drink to live physically, we can only live spiritually through Christ.   Gathering around a table to eat and drink can be a powerful way to connect with people. On the last night before Jesus’ death, He shared a meal with His closest friends. During the meal, Jesus made some astounding claims.  Communion goes by different names. Some call it the Eucharist, others call it the Lord’s Supper, and some call it Holy Communion. While every faith tradition has distinct ways of practicing communion, they all share some common qualities. At its most basic level, communion involves eating and drinking while reflecting on Jesus’ life, teachings, and sacrifice. Each Christian church will have unique ways of receiving communion, but almost all will involve some kind of food and drink. Most often, the food is some sort of unleavened bread, and the drink is wine, grape juice, or water.   Submission:  Aligning our will and freedom with God’s will and freedom “Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight. Do not be wise in your own eyes; fear the Lord and shun evil. This will bring health to your body and nourishment to your bones.” ‭‭Proverbs‬ ‭3:5-8‬ ‭NIV‬‬ Submission = Surrender of our self to Him by being flexible, coachable, trainable, becoming a learner, esteeming and honoring others more than ourselves.  Submission is giving up control. It is a way we allow Gods’ kingdom agenda to shape our choices, relationships, careers, etc.    Self-Care: self care honors God through nurturing and protecting the body, mind and spirit with their limits and desires. 'I thank you, God, for making me so mysteriously complex! Everything you do is marvelously breathtaking. It simply amazes me to think about it! How thoroughly you know me, Lord!' Psalms 139:14 Our body is a living temple for God’s presenceExercising and eating properlyResting and keeping the sabbathEncouraging yourself rather than neglecting yourselfChoosing healthy relationshipsValue yourself as Jesus does.  Control of the tongue: 'Nothing is more appealing than speaking beautiful, life-giving words. For they release sweetness to our souls and inner healing to our spirits. '  Proverbs 16:24 Good to remember in this season where tempers could get hot Speak truth in loveUsing words to encourage and build others upRefusing to take part in gossip, slanderThe words of our mouth and meditation of our hearts should be pleasing to God   Humility: '“Be especially careful when you are trying to be good so that you don’t make a performance out of it. It might be good theater, but the God who made you won’t be applauding.  Matthew 6:1 “Humility, the place of entire dependence on God, is, from the very nature of things, the first duty and the highest virtue of the creature, and the root of every virtue. And so pride, or the loss of this humility, is the root of every sin.” Murray, Andrew. Humility Refrain from image managementBacking away from becoming the center of attention; drawing others outOthers focusedKeep company with Jesus so your identity rests in him alone - I must decrease while He must increaseLiving an authentic grateful life -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

How to Eat Healthy on a Budget   Plan: To optimize your budget-friendly grocery list, decide which meals you want to cook for the week.Avoid impulse purchases and stick to your list at the store. Consider meatless meals. Plant-based proteins are highly nutritious and generally more affordable than meats and fish. If you still crave meat, incorporate smaller amounts as a base for flavor or as a condiment, while focusing on plant proteins like beans or tofu so that you can save on cost, increase volume of the meal, and boost nutrition and heartiness.Purchase foods and snacks that are satiating and filling. How easy is it to eat a half a package of chips in one sitting? In contrast, how many handfuls of nuts or apples can you eat at one time? Even though a 3-pound bag of apples may cost $4.00 versus $2.50 for a large bag of chips, consider which will satisfy your hunger longer. One study found that unsatiating foods leave people wanting to eat more often, which may translate into greater food costs. Don’t shop on an empty stomach. Munch on a piece of fruit or some nuts before entering the store.Allow for flexibility in your shopping list if items like fresh produce or poultry and fish are on sale. If they are foods you enjoy, you might purchase extra quantities and freeze them for later use. Fresh meats, fish, and some produce (bananas, berries, avocados, broccoli, cauliflower, Brussels sprouts, corn) freeze well.Consider purchasing non perishable staple foods in bulk. Even though it may cost more upfront to buy a “family-sized” package products like whole grains, lentils, and dried beans, the cost per unit is usually cheaper. To determine this, you will need to calculate the price per unit:Buy generic or store-brand: you will notice when comparing the ingredients list that similar if not identical ingredients are used. The generic brand is generally cheaper because less money is spent on advertising and creating fancy food labels.Scan the discounted produce cart that usually sits in a corner; this is filled with produce starting to age but which are still tasty if you can eat them the same day or the next day.Don’t buy more highly perishable items than you can use in one week (unless you plan to freeze them), or else you run the risk of food spoilage and waste. Learn how to store produce correctly for a longer shelf life, and be aware of highly perishable foods such as ready-to-eat bagged salad greens, mushrooms, berries, avocados, and bananas.Supplements:  Cook at home - limit eating out.  Sunday Food prep:  SaladsMeatsFruits & Vegetables Shop around:  Costco: Salads, Avocados, bananas, organic vegetables packaged and frozen Shop sales/coupons   -------------------------------------- For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Spiritual Disciplines, Part 2   - Bible Reading/Bible study: The Bible is Divine Revelation. God’s own Word to us. It reveals who He is, who we are and why we are here. Bible Study involves engaging our minds and focusing our attention on Scripture in an attempt to understand and apply truth to every part of our lives What speaks to my heart - then draw a heart next to itWhat new thought or idea comes to me - then draw a light bulb next to itWhat does Scripture move me to do? Draw a hand or other symbol  next to the action  - Journaling:  Allows us to become alert to our lives through writing and reflecting on God’s presence and activity around and through ourselves.   - Discipleship:  What is the difference in being a Christian and being a disciple?  Discipline and disciple come from the same root word. What kind of reaction do you have to the word discipline?  Helping people make the transformational journey into ChristlikenessDisciple makers give light and hope to those willing to be intentional with their spiritual growth. Seek to help others grow through - Spiritual disciplines like Bible reading,   - Celebration: Praise/Worship:  To honor and adore the Trinity as the supreme treasure and source of our lives. Intentionally cherishing God. What we love and adore, we focus on, we worship.   - Celebration:  to make joyful, passionate pleasure in God and the radically glorious nature of God’s people. God celebrates us!    - Holy Communion     For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Spiritual Disciplines, Part 1 - Silence - Stillness - Prayer - Generosity - Fasting   For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Natural Medicine  What is natural medicine? Other common names: Holistic medicineNaturopathic medicineFunctional medicineWhole-person medicine Complementary and alternative medicine (CAM)Integrative medicine.Natural medicine seeks natural cures, including a range of therapies & modalities based on exposure to natural elements such as sunshine, fresh air, or heat or cold, as well as nutrition such as following a vegetarian and whole food diet, fasting, or abstention from alcohol and sugar. Movement and physical activity, stress management, sleep. The focus is treating the whole person rather than only a specific symptom or condition   Hormonal options: how we have all of our clients get their hormones checked, thyroid, etc. and Natural hormone replacement    What is Eastern medicine & how does it work? Eastern medicine refers to nonconventional treatments focusing on the person rather than just the symptoms. The latter practice also covers traditional Chinese methods such as acupuncture, tai chi, qigong, and tuina. Eastern medicine may be beneficial in treating conditions in combination with Western medicine.Examples of Eastern medicine include acupuncture, reiki, herbal medicine, massage, tai chi, yoga. What is Allopathic medicine? Allopathic medicine uses a systemic approach, utilizing symptoms and separate organ systems to determine treatments. Other possible names: conventional medicinemainstream medicineWestern medicineorthodox medicinebiomedicine   For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Forest Therapy Dr. Glenda and Robin talk with Russ Holley.  Russ Holley is a certified ANFT Forrest Therapy guide and a Leadership Coach/Trainer.  He brings 20+ years of experience as a Senior Manager in a Fortune 50 company. By combining his skills as a forest therapist and a leadership coach, Russ empowers individuals and teams to reduce stress, enhance their creativity, and improve their overall wellbeing. Learn more about Forest Therapy at:  https://www.wellbeinginnaturenw.com/     For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Movement, Part 2   Five Components of Fitness Cardiovascular endurance Muscular strength Muscular endurance Flexibility Body composition Flexibility Body composition   Flexibility refers to the range of motion around a given joint without pain.10 UC Davis Health. Flexibility.  Like muscular strength and endurance, flexibility is joint-specific. For instance, you may have very flexible shoulders but tight and inflexible hamstrings or hips. Flexibility is essential at any age. It plays a role in unhindered movement and can affect your balance, coordination, and agility. Maintaining a full range of motion through your major joints can reduce the likelihood of injury and enhance athletic performance.11 As you get older, the importance of flexibility becomes even more apparent. While completely stopping the aging process isn't possible, protecting your joints and maintaining mobility can help keep you spry well into your later years.12 The ACSM's physical activity guidelines call for adults to engage in flexibility exercises at least two or three days each week. How to Increase Flexibility There are simple ways you can work flexibility exercises into your day: Static stretching, where you hold a stretch for 10 to 30 seconds at a timeWorkouts that take you through dynamic stretching exercises, such as barre, yoga, tai chi, or PilatesActive stretching, such as lifting your leg and holding it there, uses the contraction of the opposing muscle to relax the muscle being stretched.Passive stretching also called relaxed stretching, is where you assume a stretch position and hold it with the assistance of another part of your body, a partner, or an apparatus, like a strap.Isometric stretching, a type of static stretching, uses resistance to alternate between relaxing and contracting the muscle. We've researched and reviewed the best online tai chi classes. If you're looking for an online class, explore which option may be best for you. Body Composition Body composition, or your body's fat mass ratio to fat-free mass, is the final component of health-related physical fitness. Because fat mass can be associated with adverse health outcomes, such as heart disease and type 2 diabetes, attaining and maintaining the right body composition for your unique situation is the goal of most exercise routines.13 A healthcare provider can advise you on what is right for you and your situation. Measuring Body Composition To see improvements in body composition, you need to know your starting point. Weighing yourself on a scale is not recommended, as weight alone doesn't tell you the makeup of your internal tissues.13 Some methods of measuring body composition are more accessible than others. Bioelectrical impedance analysis (BIA): Some gyms offer this type of testing, or you can purchase a scale that uses bioelectrical impedance analysis to estimate body fat percentage. Hydrostatic underwater weighing: Hydrostatic testing involves being weighed on dry land followed on an underwater scale. You can find these testing facilities in research labs and some fitness centers. DEXA (dual-energy X-ray absorptiometry) scans: These are typically used for measuring bone mineral density but can also accurately measure body composition. DEXA scans are usually performed at radiology centers and may or may not be covered by insurance. Body fat percentage calculator: These tools are not as accurate as a DEXA scan or hydrostatic testing but are readily available and easy to use. The results typically fall within three to four percentage points of your actual body fat percentage, so you can use these results to monitor changes if you want.      For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Movement, Part 1 Five Components of Fitness Cardiovascular endurance Muscular strength Sarcopenia literally means “lack of flesh.” It’s a condition of age-associated muscle degeneration Muscular endurance Flexibility Body composition Current Guidelines Center for Disease Control and Prevention (CDC) and The ACSM's (American College of Sports Medicine) physical activity guidelines call for adults to engage in flexibility exercises at least two or three days each week. The Physical Activity Guidelines for Americans provides evidence-based guidance to help Americans maintain or improve their health through physical activity. Physical activity is anything that gets your body moving. Each week adults need 150 minutes of moderate-intensity physical activity and 2 days of muscle strengthening activity, according to the current.  Move More and Sit Less Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous intensity physical activity gain some health benefits. Recommended Levels For Health Benefits Adults should follow the exercises as specified in the following options. Check out this print-friendly age chart for a quick snapshot of the recommended amount of weekly activity for adults. Example 1 Moderate-intensity aerobic activity (such as brisk walking) for 150 minutes every week (for example, 30 minutes a day, 5 days a week) AND Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Example 2 Vigorous-intensity aerobic activity (such as jogging or running) for 75 minutes (1 hour and 15 minutes) every week AND Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Example 3 An equivalent mix of moderate- and vigorous-intensity aerobic activity on 2 or more days a week AND Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). For Even Greater Health Benefits If you go beyond 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity or an equivalent combination, you’ll gain even more health benefits.   CV: Because heart disease accounts for roughly 630,000 deaths in the United States each year, starting a workout program that enhances cardiovascular fitness is particularly important.4 Running, walking, cycling, swimming, dancing, circuit training, and boxing are a few workouts that can benefit heart health. The ACSM's & CDC physical activity guidelines call for at least 150 minutes of moderate-intensity exercise, or 75 minutes of vigorous exercise, each week.   To improve muscle strength: Use heavier weights with fewer reps, taking your muscles to fatigue with each set. To improve muscle endurance: Use lighter weights and higher rep counts to increase endurance over time.   It's possible to improve muscular strength and endurance at the same time. You can do this in conjunction with cardiovascular training. For instance, circuit-training routines that combine strength exercises and cardio into a single training bout can make your exercise program more efficient.    Flexibility refers to the range of motion around a given joint without pain.10 UC Davis Health. Flexibility.  Like muscular strength and endurance, flexibility is joint-specific. For instance, you may have very flexible shoulders but tight and inflexible hamstrings or hips. Flexibility is essential at any age. It plays a role in unhindered movement and can affect your balance, coordination, and agility. Maintaining a full range of motion through your major joints can reduce the likelihood of injury and enhance athletic performance.11 As you get older, the importance of flexibility becomes even more apparent. While completely stopping the aging process isn't possible, protecting your joints and maintaining mobility can help keep you spry well into your later years.12 The ACSM's physical activity guidelines call for adults to engage in flexibility exercises at least two or three days each week. How to Increase Flexibility There are simple ways you can work flexibility exercises into your day: Static stretching, where you hold a stretch for 10 to 30 seconds at a timeWorkouts that take you through dynamic stretching exercises, such as barre, yoga, tai chi, or PilatesActive stretching, such as lifting your leg and holding it there, uses the contraction of the opposing muscle to relax the muscle being stretched.Passive stretching also called relaxed stretching, is where you assume a stretch position and hold it with the assistance of another part of your body, a partner, or an apparatus, like a strap.Isometric stretching, a type of static stretching, uses resistance to alternate between relaxing and contracting the muscle. We've researched and reviewed the best online tai chi classes. If you're looking for an online class, explore which option may be best for you. Body Composition Body composition, or your body's fat mass ratio to fat-free mass, is the final component of health-related physical fitness. Because fat mass can be associated with adverse health outcomes, such as heart disease and type 2 diabetes, attaining and maintaining the right body composition for your unique situation is the goal of most exercise routines.13 A healthcare provider can advise you on what is right for you and your situation. Measuring Body Composition To see improvements in body composition, you need to know your starting point. Weighing yourself on a scale is not recommended, as weight alone doesn't tell you the makeup of your internal tissues.13 Some methods of measuring body composition are more accessible than others. Bioelectrical impedance analysis (BIA): Some gyms offer this type of testing, or you can purchase a scale for gone use that uses bioelectrical impedance analysis to estimate body fat percentage.Hydrostatic underwater weighing: Hydrostatic testing involves being weighed on dry land followed on an underwater scale. You can find these testing facilities in research labs and some fitness centers.DEXA (dual-energy X-ray absorptiometry) scans: These are typically used for measuring bone mineral density but can also accurately measure body composition. DEXA scans are usually performed at radiology centers and may or may not be covered by insurance.Body fat percentage calculator: These tools are not as accurate as a DEXA scan or hydrostatic testing but are readily available and easy to use. The results typically fall within three to four percentage points of your actual body fat percentage, so you can use these results to monitor changes if you want.    For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Mindset.  There is no magic formula to changing your mindset or how you think.  According to Wikipedia: A mindset is an established set of attitudes of a person or group concerning culture, values, philosophy, frame of mind, outlook, and disposition. It may also arise from a person's worldview or beliefs about the meaning of life.   To change the way we think, behave, react, move through our lives requires intentionality.  Rocky Balboa: from victim to eye of the tiger Boys in the boat: from poverty mentality and inward focus to teamwork and champion mindset Our mindset is a culmination of our experiences, knowledge, culture and values.  This fuels our Actions and Attitudes  which produce either a positive or negative outcome. How you think matters to how well you live Oftentimes we need a coach to help us get unstuck from the mindsets that keep us from moving forward and succeeding in life. I know I do… That’s why I have a coach and why we do what we do. (graphic from Robin Gerald) If you’re not getting the life you want, then it’s time to change the way you think AND, grow!  Fixed Mindset limits you and places limits on God and what He wants to do in your life Growth Mindset is limitless, taking off the constraints and opening your life up to the wide open spaces of abundance Growth vs Fixed What got us here won’t get us there Post crisis mindset was more complicated than the peak crisis mindset  Take time to sit with the Holy Spirit and ask him the mindsets, beliefs, thoughts and habits that undermine your ability to stand firm whatever the circumstances. Ask him if there are any habits he would like you to establish that will help you prepare for the season to come. 'Be free from pride-filled opinions, for they will only harm your cherished unity . Don’t allow self-promotion to hide in your hearts, but in authentic humility put others first and view others as more important than yourselves. Abandon every display of selfishness. Possess a greater concern for what matters to others instead of your own interests. And consider the example that Jesus, the Anointed One, has set before us. Let his mindset become your motivation.'  Philippians 2:3-5 Stretching always requires CHANGE!!!!  Don’t look over your shoulder - the past is gone - Let your present and future be totally unlike your pastTake RisksDo what you have never done! Stretching Sets You Apart: Is good enough, good enough for you?? Improve yourself is he best way to help your team, your employer, etc   Stretching can become a lifestyle:   Stretching gives you a shot at significance: Cross over from good to GREAT! - the land of the possible Philosopher Søren Kierkegaard said, “A possibility is a hint from God. One must follow it.”   Stretching to the end: Think of the little ways you can always grow and improve   John Maxwell calls this the Law of the Rubber Band: Growth stops when you lose the tension between where you are and where you could be. Have you chosen comfort over potential? Stretching starts from the inside out. So many people are willing to settle for Good Enough Stretching always requires change Stretching sets you apart from others  Stretching can become a lifestyle: “If you wont be better tomorrow than today then what do you need tomorrow for?” (Rabbi Nahman)  Stretching gives you a shot at significance. What if more people aspired to become more? Stretching is a lifelong pursuit.  “Personal development is the belief that you are worth the effort, time, and energy needed to develop yourself.” —DENIS WAITLEY 'In your relationships with one another, have the same mindset as Christ Jesus: 'Philippians 2:5 REFRAME : Cognitive reframing is a technique used to shift your mindset so you're able to look at a situation, person, or relationship from a slightly different perspective. For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/

Episode 11 - Mindfulness and Mindset   Carrière K, Khoury B, Günak MM, et al. Mindfulness‐based interventions for weight loss: a systematic review and meta‐analysis. Obesity Reviews. 2018;19(2):164-177.  Objective: This study conducted a meta-analysis to clarify inconsistencies found in past reviews that investigated the efficacy of MBIs for weight loss and obesity-related eating behaviors.  Review methods: A total of 18 publications (19 studies, n = 1,160) were included. Conclusion: Results suggest that MBIs are effective in reducing weight and improving obesity-related eating behaviors among individuals with overweight and obesity. Further research is needed to examine their efficacy for weight loss maintenance. Scriptures:  What does the Bible say about mindset? Romans 12:1-2 - Therefore I urge you, brethren, by the mercies of God, to present your bodies a living and holy sacrifice, acceptable to God, which is your spiritual service of worship. And do not be conformed to this world, but be transformed by the renewing of your mind, so that you may prove what the will of God is, that which is good and acceptable and perfect.  The Apostle Paul in Romans 8:6 says, “For to be carnally minded is death; but to be spiritually minded is life and peace.” A Christian is to be spiritually minded which means their mindset is what it ought to be! (Phil. 2:5). Paul again states this concerning our mindset, “Let this mind be in you, which was also in Christ Jesus”  Mindful of self thoughts/mindset Mindful of others  Mindful of God Take a constant interest in the needs of God’s beloved people and respond by helping them. And eagerly welcome people as guests into your home. Speak blessing, not cursing, over those who reject and persecute you. Celebrate with those who celebrate, and weep with those who grieve. Live happily together in a spirit of harmony, and be as mindful of another’s worth as you are your own. Don’t live with a lofty mind-set, thinking you are too important to serve others, but be willing to do menial tasks and identify with those who are humble minded. Don’t be smug or even think for a moment that you know it all. Never hold a grudge or try to get even, but plan your life around the noblest way to benefit others. Do your best to live as everybody’s friend.' Romans 12:9-14   'So may the words of my mouth, my meditation-thoughts, and every movement of my heart be always pure and pleasing, acceptable before your eyes, Yahweh, my only Redeemer, my Protector. ' Psalms 19:14   Dr. Joe Dispenza  researcher who teaches people how to transform their lives based on neuroscience, epigenetics, and quantum physics.  A cornerstone of this work is: your personality creates your personal reality. Therefore, when you change, or your personality changes, your life changes. To create something new in our lives – or arrive at a new future – we must first change ourselves Fall in love with your future and let your heart draw it to you  The healing journey begins when we overcome our limitations, open our hearts, and experience a new future as if it is already ours. The process of overcoming is the process of becoming. Glenda’s yoga studio: Energy Field The human body consists of five layers of energy. The first layer is the physical body, which has weight, shape, and volume. You can touch it, see it, and contemplate its reflection in the mirror. But there are four other energy fields surrounding the physical body that are not so easily seen and which are commonly referred to collectively as a person's aura. Together, these five layers, or energy bodies, comprise the human energy field. These layers are where our mental, physical, spiritual, and emotional characteristics are stored. They can be in balance or out of balance. Which is why energy medicine practitioners believe that it's not enough to just treat the physical body when people fall sick. The other four layers must be evaluated and treated as well. The human energy field (also called the aura) is an invisible field that surrounds us. It encompasses the meridians, major and minor chakras.  The 7 Major Chakras of the energy body Root chakra (red) – survival, safety, home, money, family, connection to reality. (Located at the perineum.)Sacral chakra (orange) – Sexuality, emotions, sensuality, vitality, creativity. (Located just below the belly button.)Solar plexus chakra (yellow) –  Personal power, self-control, getting things done. (Located just above the belly button.)Heart chakra (green)  – Self-love, self-care, self-acceptance, self-worth. (Located over the breastbone.)Throat chakra (blue) – Self-expression and communication; speaking and listening. (Located at the throat.)Third eye chakra (lilac) – Intuition and truth. (Located between the eyebrows.)Crown chakra (white) – Connection to Spirit and your Higher Self. (Located just above the head.)   Soaking - Graham Cooke (Favor of the Lord)  Morning Routines/Rituals    Robin’s: The Miracle Morning “SAVERS” Glenda’s - PRAYER Pray, Praise, PrepareRenew, Red light therapyAffirmationsYieldExerciseReflect (end of day) Apps:  Abide/Centering Prayer Ending scripture: Psalm 1:1-6 ESV / 3 helpful votes Helpful Not Helpful. Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the Lord, and on his law he meditates day and night. He is like a tree planted by streams of water that yields its fruit in its season     For more information about the hosts, please visit their websites and follow them on social media: Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach https://www.triumphantwomancoaching.com/ FB - https://www.facebook.com/glenda.shepard1   Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach https://www.thewellnessfactor.coach/ IG - https://www.instagram.com/RobinRMcCoy FB - https://www.facebook.com/robin.mccoy1   Produced by KB Podcasts Music from https://app.soundstripe.com/