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Ready to take your fitness journey to the next level? 💪🏾 

We're excited to share our conversation with Dr. Amanda Yu, a brilliant Physical Therapy Doctor, Fitness Coach, and bodybuilder! 🏋️‍♀️

In this episode, Dr. Yu shares her expertise on the often-overlooked importance of rest and recovery in achieving your fitness goals. Discover how to:
💪🏾Avoid burnout and stay motivated with strategic rest and recovery
💪🏾Listen to your body and adjust your workout routine for optimal results
💪🏾Prioritize self-care and make time for recovery in your busy life

Join us as we explore the interconnectedness of physical, mental, and emotional rest, and learn how to create a balanced fitness routine that nourishes your whole being. 🌈👏🏾👏🏾👏🏾
Tune in now and start achieving your fitness goals with confidence and sustainability! 🎧💖

@dr_amandalifts (IG and YouTube)
@artbyayco

#rest #recovery #weighttraining #strengthtraining #fitness #gym #workout #fitnessmotivation #motivation #training #health  #lifestyle #healthylifestyle #healthy #gymmotivation #muscle #fitnessmodel  #exercise #thewellselfpodcast #drnicoleonline #coachjohn1 #harmonycoachingandwellness #memastereverything #wellnessjourney #growthmindset #counseling #coaching #copingskills #positivity #love 

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Nicole and Coach John invite you to join our most recent conversation with our dear friend Dr. Bogusia Skudrzyk. This latest episode is a celebration of the profound connections between food, nature, culture, and the human experience!

Our talk felt like sitting around the kitchen table, surrounded by loved ones, while sharing stories of our grandparents' cooking traditions!  We were reminded of the therapeutic power of gardening and growing our own food--in a world dominated by technology, reconnecting with the earth through food is a potent antidote to the stresses of modern life!

Our conversation is also a love letter to the diverse culinary traditions that enrich our lives. By exploring and appreciating foods from various cultures, we can foster greater understanding, respect, and empathy. It's essential to approach this exploration with sensitivity, recognizing the fine line between appreciation and appropriation. By doing so, we can honor the heritage and traditions behind different ingredients, recipes, and cooking techniques.

We invite you to join our conversation as we embrace the wisdom of food and nature. Celebrate with us the ways in which food nourishes both our bodies and our souls! Share your thoughts with us!

Resources: 

The 4 Pillar Plan: How to Relax, Eat, Move, and Sleep Your Way to a Longer, Healthier Life by Dr. Rangan Chatterjee

Kuchnia Polska, by Marzenna Kasprzycka 

#food #foodie #healthyfood #homemade #cooking #healthy #culture #nature #heritage #tradition #community #traditional #thewellselfpodcast #drnicoleonline #coachjohn1 #harmonycoachingandwellness #memastereverything #wellnessjourney #growthmindset #counseling #coaching #copingskills #positivity #love 

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We're beyond thrilled to share this inspiring conversation with you! Our amazing cousin-bestie Amanda joins the Well Self Podcast community, generously sharing her personal journey of weight gain, self-discovery, and her decision to undergo weight loss surgery.

This conversation is a game-changer, offering valuable insights and perspectives that will resonate with anyone who's navigated the complex world of health and wellness. From the fascinating comparisons between the American and UK healthcare systems to the powerful parallels between Amanda's journey and Coach John's own experiences, this conversation is a must-listen.

Amanda's story is a testament to the human spirit's capacity for resilience, growth, and transformation. Her willingness to be vulnerable and open about her experiences is a gift to us all, offering a safe space for reflection, connection, and inspiration.

We invite you to join us on this important conversation, and to share your thoughts and reflections with us. Thank you, Amanda, for your bravery, generosity, and willingness to share your story with us!

Tune in, listen with an open heart, and let's continue this vital conversation together!

@harmonycoachingwellness
@coachjohn1
@drnicoleonline

#weightlosssurgery #weightlossjourney #weightlosstransformation #wlssupport #extremeweightloss #wlstransformation #weightlosscommunity #thewellselfpodcast #drnicoleonline #coachjohn1 #harmonycoachingandwellness #memastereverything #wellnessjourney #growthmindset #counseling #coaching #copingskills #positivity #love 

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We invite you to listen to this conversation between our hosts and their amazing friend Dr. Wylie Hughes, pastor of Orchard Park Presbyterian Church, as they discuss the importance and benefits of committing to spiritual practices. 
This down to earth chat about the necessity of honoring our spiritual connections will encourage listeners to develop their own routines as we explore the practicality of doing so! Nicole, John, and Wylie share from their own experiences and on how finding the joy in a spiritual routine releases our tendency to judge ourselves or others. 
This conversation considers ideas across the spiritual spectrum, from morning routines to Hoodoo—even how our spiritual disciplines play a part in the kitchen (it always comes back to food somehow 😋). 
We encourage you to listen in and share your thoughts! Thank you Dr. Hughes for joining us! 
@buddasamurai 
@harmonycoachingwellness
@coachjohn1
@drnicoleonline
Contact info: 
Dr. Wylie Hughes Orchard Park Presbyterian Church, Orchard Park, New York wylie@oppchurch.org
Facebook: OrchardParkPresbyterianChurch 
YouTube: @oppcworshipservices1562
#spiritualdiscipline #spiritualgrowth #spirituality #spiritualawakening #faith #spiritualshift #hope #thewellselfpodcast #drnicoleonline #coachjohn1 #harmonycoachingandwellness #memastereverything #wellnessjourney #growthmindset #counseling #coaching #copingskills #positivity #love 

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Apologies for the following understatement—we're living in stressful times.
It's easy to feel overwhelmed by the constant stream of challenging and upsetting information and events. The empowering news is that we have the ability to manage stress and cultivate our own emotional resilience. In our latest episode, we’re joined by the insightful Dr. Shon D. Smith, and we explore practical wisdom on navigating stress in today's world.  We invite our community to listen in as we encourage each other to embrace emotional intelligence, expand our emotional vocabularies, and lean into mindful reflection, breathing, and tuning into our thoughts and feelings. It is our hope that this episode helps to spark effective communication across our community, where we can speak our truths and express emotions in ways that foster connection and understanding.
Remember—by prioritizing our individual emotional well-being and developing healthy coping strategies, we can build resilience and find calm in the midst of chaos.
Join us as we explore these vital topics and discover the transformative power of emotional intelligence and mindful reflection in order to manage stress.

@drshondsmith
@harmonycoachingwellness
@coachjohn1
@drnicoleonline

#stress #mentalhealth #stressrelief #health #selfcare  #mindfulness #stressmanagement #burnout #meditation #wellbeing  #thewellselfpodcast #drnicoleonline #coachjohn1 #harmonycoachingandwellness #memastereverything #wellnessjourney #growthmindset #counseling #coaching #copingskills #positivity #love 

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SO👏🏾THRILLED👏🏾 TO👏🏾PRESENT👏🏾THIS👏🏾EPISODE!!!🥳🥳🥳🥳🥳🥳🥳

Having the opportunity to present a round-table conversation on a wellness-related topic has been a dream of ours since we started recording episodes a couple of years ago. 

For our (hopefully) first round table episode, we invited 3 previous podcast guests--our brother Junior and our dear friends/brothers Shon and Wylie--to join us for a conversation about resilience, an ability currently being heavily considered in multiple fields as necessary to withstand and thrive despite environmental pressures and circumstances that may be beyond individual control.  

Did we enjoy our time? YES. 
Did the conversation get real? YES. 
Is the episode worth a listen? YES. 

Are we open to ideas on what wellness related topic we should discuss during our next round table conversation? OH MY GOODNESS YES.

We invite you to listen in and share your thoughts!! 
Be well!

@harmonycoachingwellness
@coachjohn1
@drnicoleonline
@reliabledebtconsultants 
@drshondsmith
@buddasamurai 

Additional Contact info: Dr. Wylie Hughes Orchard Park Presbyterian Church, Orchard Park, New York wylie@oppchurch.org, Facebook: OrchardParkPresbyterianChurch

#resilience #strength #inspiration #community #healing #hope #empowerment #nevergiveup #leadership #growth #mensmentalhealth #mentalhealthawareness #courage #determination #personalgrowth #thewellselfpodcast #drnicoleonline #coachjohn1 #harmonycoachingandwellness #memastereverything #wellnessjourney #growthmindset #counseling #coaching #copingskills #positivity #love 

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We round out Mental Health Awareness Month with our friend Karina Solis, a licensed mental health counselor who offers her clients mental health support outside of the traditional clinical office setting. 

For a conversation on the barriers to receiving mental health treatment, we really enjoyed ourselves--and we hope you enjoy the conversation too! 

We are thankful for Karina's expertise and experience from her time as a therapist in Massachusetts and Florida--she provided helpful information on ways to move past the circumstances that can keep us from treating our mental health, so that we can experience life to the fullest. 

We're excited to share this episode with you--you'll love Karina's view of therapy and the creative ways she connects to her clients!  

We invite you to listen in and share your thoughts. Be well!

@bluefaithcounseling_pllc

@blue_faith_

@harmonycoachingwellness
@coachjohn1
@drnicoleonline

#mentalhealthawarenessmonth #mentalhealth #mentalhealthawareness #anxiety #endthestigma #depression #mentalhealthday #suicideprevention #thewellselfpodcast #drnicoleonline #coachjohn1 #harmonycoachingandwellness #memastereverything #wellnessjourney #growthmindset #counseling #coaching #copingskills #positivity #love 

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For our second episode this season, Nicole and Coach John sat down for a conversation with Pablo del Real, Chair and Chief Strategist of Soil & Soul, a powerful organization in Delray Beach, Florida with the mission of bringing mindfulness to the local community in creative ways, like Family Mindfulness Circles and Mindfulness Clubs in schools. 

We are thrilled to present this episode to our audience, where listeners will gain a greater understanding of mindfulness as the supervision and training of attention. 

The conversation in this episode will help emphasize the peace of mind that comes along with mindfulness, how mindfulness can be supportive through suffering, and the powerful influence of teachers like Thich Nhat Hanh and Dr. Martin Luther King Jr. 

We fully enjoyed this conversation! It was encouraging to discuss the importance connecting to the inner self and to others in the community that practice mindfulness. Join us as we reflect on how mindfulness has personally eased access to own moral, ancestral, cultural, and spiritual resources. 

Welcome Pablo and Soil & Soul to the Well Self Community! We invite everyone to join the conversation by listening in and sharing your thoughts with us!

Be Well!

@wearesoilandsoul
@harmonycoachingwellness
@coachjohn1
@drnicoleonline

Episode mention--Movement teacher:
BeNisa Forte. www.facebook.com/benisa.forte

#mindfulness #meditation #selflove #mentalhealth #healing #inspiration #spirituality #gratitude #mentalhealthawareness #fitness #consciousness #spiritual
#thewellselfpodcast #drnicoleonline #coachjohn1 #harmonycoachingandwellness #memastereverything #wellnessjourney #growthmindset #counseling #coaching #copingskills #positivity #love 

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Join our hosts Nicole and John as they announce a new season for the podcast and a new season in their personal and professional lives. The couple honestly reflect on how they have explored their own personal changes and expanded their wellness, how their changes have inspired their desire to inspire others to move toward their goals and chase their own dreams. As they consider the events of the last few years, John and Nicole celebrate the launching of Harmony Coaching and Wellness, their coaching practice where they encourage others to move positively through the transitions and development of life. Listen and be encouraged as they share their offerings and their hopes for this season!

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Join this enthusiastic conversation on the benefits weight training with John, Nicole, and Doctor of Physical Therapy Amanda Yu, where they discuss the possibilities of getting stronger, healthier, and preventing injury through weight training!
Listen as Dr. Yu shares how her personal and professional observations have guided her philosophy, helping to create the passion she currently has in this area. 
From clients looking to transition from injury and physical therapy and back to the gym, to those looking to increase skill, definition, or intensity with their workouts, Dr. Yu's guidance is cultivated by her own commitment to developing bodies, depending heavily not only on her training, but also personal losses and gains. 
The conversation discusses myths that can cause resistance to weight training, as well as moving past misinformation from diet culture and social media. We hope this episode helps encourage our listeners to view movement and weight training from a different perspective! 

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Listeners get the opportunity to take in this interesting conversation between our hosts Nicole and Coach John and their guest Reverend Dr. Wylie Hughes, Pastor of Orchard Park Presbyterian Church, who is also a Reiki healer. The trio reflect on their individual spiritual upbringings and how they responded when their deeply held traditions were challenged. Considering their experiences, honest questions, and spiritual journeys, they openly compare the resistance they’ve each felt toward healing modalities outside of the traditional Christian experience. This meaningful, reflective conversation will encourage listeners to consider practices that could positively impact their wellness, and how practices are more connected across faiths and philosophies than we may be led to recognize. You’re welcome to join in on this powerful conversation with your likes, comments and shares! 

Contact info: Dr. Wylie Hughes Orchard Park Presbyterian Church, Orchard Park, New York wylie@oppchurch.org, Facebook: OrchardParkPresbyterianChurch

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Cecilia and Nicole have an honest conversation about the pros and cons of social media, a primary avenue people across the world use as a source for information, entertainment, and communication. 

Our hosts honestly reflect on how social media has impacted their lives, the time consuming nature of social media, and learning to recognize the difference between social media relationships and relationships that develop through other avenues. 

Listeners will appreciate their sincere discussion of authenticity and the importance of creating connections to people outside of social media platforms. 

We encourage our audience to listen in as the pair reflect on social media’s influence on  promoting positivity, motivational ideas, and knowledge of wellness related topics, while still contributing to mindsets that can negatively impact self esteem and behavior.

Join the conversation with your likes, comments and shares! 

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Join Nicole and producer John as they have a conversation with Junior Walker, owner of Reliable Debt Consultants, regarding the impact medical debt can have on our finances. This empathetic and personal conversation is meant to increase listener awareness surrounding this sensitive topic. The discussion centers on steps that can be taken to address medical bills, how individuals can negotiate medical bills in a way that considers household income, as well as an honest discussion of how vulnerability can play a part in debt negotiation. Financial wellness is always an important topic, and we are proud to bring this conversation to our listeners!  

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Episode 2 is live! Cecilia and Nicole have a conversation about the importance of setting priorities. Our hosts honestly discuss how this topic currently shows up in their lives, how recent events have solidified the need to prioritize, as well as why we need to develop our own priorities that connect to our wellness and personal values. This episode is an important reminder of the importance of being mindful of what we allow into our lives, and how priorities play out in relationships, at work, and at home. 

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Join Cecilia and Nicole in the first episode of Season Two! In this episode, our hosts take a few moments to reflect on the first season of the podcast, the evolution of the project, and the importance of being themselves through this season. Listen in as they casually discuss having to develop an openness to vulnerability and brainstorm ideas for upcoming discussions on mental health issues, using social media advantageously, feminine experience issues, embracing creativity, and more. 

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We are back with the last episode of our first season, and it's a special one! Cecilia and Nicole chat with their friend and colleague Dr. Bogusia Skudryzk on how cross cultural connections are not only important for humanity in general, but also how those connections can support our individual wellness goals. This was such an interesting experience--we hope you enjoy listening to the conversation as much as we enjoyed having it!

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This episode's discussion centers on the importance of acknowledging how racial trauma can have an impact on how individuals care for themselves and function within society. ***TRIGGER WARNING*** to those of us who have experienced negative/unsafe racially motivated actions toward self or loved ones. Though topics related to race and trauma can be difficult to process, we believe that ongoing events surrounding these topics serve as evidence that continued conversations are necessary to create a space where all peoples can live freely and comfortably. 

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For this conversation, Nicole and Cecilia are joined by John Griffin, their producer and content creator for "Me! Master Everything". His powerful story of weight loss and shifting his focus in order to improve his physical health is sure to encourage listeners to consider ways to prioritize their own wellness--body, mind, and soul. 

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Listen in to Cecilia and Nicole's conversation with Junior Walker, owner of Reliable Debt Solutions, on the important topic of understanding debt! This is a great topic to consider, especially during financial wellness month!

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In this episode, Nicole and Cecilia consider our social wellness, their own experiences, and counseling perspectives as they discuss navigating relationship dynamics. 

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Our hosts chat with their friend, colleague and former professor Dr. Shon D. Smith on the true meaning of self care and how necessary it is for individual wellness. 

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Cecilia and Nicole have a conversation on the importance of setting up boundaries in a variety of areas of our lives, and how failing to do so could negatively impact our mental health and well being.

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Get to know our hosts and the story of the friendship behind the podcast! Nicole and Cecilia discuss how life’s challenges have led them to prioritize their wellness and encourage others to do the same.