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Latest Episodes:

Reframing Exercise: The Importance of Building and Maintaining Muscle Jan 17, 2023

Show notes

Starting a new year often gets people interested in improving or revisiting their exercise regimens. But workout culture is so fraught with harmful weight loss narratives that the critical benefits of movement often get overshadowed.

In this episode, I share my knowledge of cardio, mobility, and strength training, and my own life-changing fitness journey. I also explain my strategy for building a health-focused routine rooted in building strength and longevity as an act of kindness to your future self.

I also talk about…

The unique benefits of strength training for women
What a healthy fitness routine could look like
Understanding basal metabolic rate
Nutrition and sleep basics
Some tactical tips for understanding your strength workouts

Resources:

Join the Reframing the Reset Challenge
Check out these physical activity guidelines for Americans
Hormonal responses and adaptations to resistance exercise and training: https://pubmed.ncbi.nlm.nih.gov/15831061/
Exercise programming for Insulin Resistance: https://journals.lww.com/nsca-scj/fulltext/2011/10000/exercise_programming_for_insulin_resistance.5.aspx#:~:text=Resistance
Muscle Mass Index As a Predictor of Longevity in Older Adults: https://www.sciencedirect.com/science/article/abs/pii/S0002934314001387
Get ClassPass for two weeks free and try workout classes in your area
Alive App by Whitney Simmons: https://aliveapp.co/
Uplift with Jibby: https://uplift.plankk.com/
Nike Training Club: https://www.nike.com/ntc-app
Alexis Moore, flexibility coach: https://instagram.com/stretchwithlex?igshid=YmMyMTA2M2Y=

Sponsors:

Open | Open is a mindfulness app built to transform your life. Experience the power of combining breathwork, meditation, sound, and movement to strengthen your mind-body connection. Visit https://go.o-p-e-n.com/balancedles for 30 days free.
Zocdoc | Finding a doctor you trust doesn’t have to be hard. Check out Zocdoc’s free app to find patient-recommended care providers in your area.
Nuuly | Nuuly is a subscription clothing rental service that I absolutely love. Get $20 off your first month when you sign up with the code BALANCED20.

Keep in touch with Balanced Black Girl:

Visit our website at balancedblackgirl.com
Join Club Balanced, our community on Geneva
Subscribe to our newsletter, Mirror Notes
Follow on IG: @balancedblackgirlpodcast @balancedles
Follow on TikTok @balancedblackgirl @balancedles

Support this podcast at — https://redcircle.com/balanced-black-girl/donations

Privacy & Opt-Out: https://redcircle.com/privacy

Our Sponsors:
* Check out Babbel: http://babbel.com/balanced
Support this podcast at — https://redcircle.com/balanced-black-girl/donations

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to Practice Digital Self-Care: Knowing When to Unplug + Tending to Your Digital Spaces Jan 10, 2023

Show notes

Screen time has a way of sneaking up on us, and before we know it, our time for the things we really want to do is gone. So this week, we’re continuing the Reframing the Reset series with a topic we’ve all struggled with at some point — digital self-care.

In this episode, I discuss some best practices to help keep you in the driver’s seat on your devices. And I share some tools I’ve used to help organize my digital world that I hope will be helpful to you as well.

I also talk about…

Cultivating awareness of how you spend your time
Curating your social media feeds
Staying out of the comments section of toxic posts
Having creative outlets to get you out of constant consumption
Strategies for healthier screen time management

Resources:

Join the Reframing the Reset Challenge
Get the Smart Cleaner App

Sponsors:

Nuuly | Nuuly is a subscription clothing rental service that I absolutely love. Get $20 off your first month when you sign up with the code BALANCED20.
Zocdoc | Zocdoc is the only FREE app that lets you find and book doctors who are patient-reviewed, take your insurance, and are available when you need them. Visit zocdoc.com/balanced to download the app and find a care provider near you.

Keep in touch with Balanced Black Girl:

Visit our website at balancedblackgirl.com
Join Club Balanced, our community on Geneva
Subscribe to our newsletter, Mirror Notes
Follow on IG: @balancedblackgirlpodcast @balancedles
Follow on TikTok @balancedblackgirl @balancedles

Support this podcast at — https://redcircle.com/balanced-black-girl/donations

Privacy & Opt-Out: https://redcircle.com/privacy

Our Sponsors:
* Check out Babbel: http://babbel.com/balanced
Support this podcast at — https://redcircle.com/balanced-black-girl/donations

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Spacious Productivity: How to Improve Your Habits and Be More Consistent Jan 03, 2023

Show notes

Happy New Year, and welcome to our first episode of 2023! To kick off the year, I’m revisiting last year’s Reframing the Reset series with even more clarity and actionable items.

We’ll be exploring ways that we can reset in the new year to feel our best all year long. This week, I focus on the idea of strengthening our habits in sustainable and stackable ways that affirm us as the version of ourselves we want to be.

I also talk about…

Investing time upfront to free you up for what’s most important to you
Directing your energy
Choosing when to face inevitable discomfort
Making decisions with the best version of yourself in mind
The big impact of small, incremental steps

Resources:

Sponsors:

Open | Join me in the Meditation + Breathwork Challenge on Open - it’s totally free for the month of January, go to www.withopen.com/balancedles to sign up.

Keep in touch with Balanced Black Girl:

Visit our website at balancedblackgirl.com
Join Club Balanced, our community on Geneva
Subscribe to our newsletter, Mirror Notes
Follow on IG: @balancedblackgirlpodcast @balancedles
Follow on TikTok @balancedblackgirl @balancedles

Support this podcast at — https://redcircle.com/balanced-black-girl/donations

Privacy & Opt-Out: https://redcircle.com/privacy

Our Sponsors:
* Check out Babbel: http://babbel.com/balanced
Support this podcast at — https://redcircle.com/balanced-black-girl/donations

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Get ready to Reframe the Reset Dec 27, 2022

Show notes

Join us for the Reframing the Reset series and challenge kicking off on January 2, 2023. Each week in January we'll be releasing a new episode to inspire you to refresh your habits. As a community, we'll be participating in weekly challenges for accountability to help you apply what you hear on the podcast.

Visit balancedblackgirl.com/reset to sign up for the challenge, and join Club Balanced, our community in Geneva to connect with other Balanced Black Girl listeners.

Our Sponsors:
* Check out Babbel: http://babbel.com/balanced
Support this podcast at — https://redcircle.com/balanced-black-girl/donations

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to Conduct A Life Audit for Reflection and Goal-Setting Dec 20, 2022

Show notes

Before we start talking about 2023, I think it’s important to look back and reflect on 2022.

So in this solo episode, I’m sharing my process for conducting a life audit. I explain what a life audit is, why you might benefit from doing one, and how it can help you find deeper satisfaction next year.

I also talk about…

Our upcoming Reframing the Reset series + challenge
Checking in with how you feel vs how you want to feel
Celebrating the areas of life where you feel satisfied
Showing love to the parts of your life where there’s a gap between how you feel & how you want to feel
Implementing changes for the year ahead

Resources:

balancedblackgirl.com ◉ IG: @balancedblackgirlpodcast @balancedles 〆

Support this podcast at — https://redcircle.com/balanced-black-girl/donations

Privacy & Opt-Out: https://redcircle.com/privacy

Our Sponsors:
* Check out Babbel: http://babbel.com/balanced
Support this podcast at — https://redcircle.com/balanced-black-girl/donations

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to Heal with Alex Elle Dec 13, 2022

Show notes

In this week’s episode, we are continuing our end-of-year rest and digest series with the incredible, Alex Elle. Together, we have an honest talk about healing — the good, the challenging, and everything in between.

Alex also shares what it’s like to heal your inner child while raising children, the importance of taking time for reflection, and even the joys of her walking practice. This conversation is packed with wisdom, thoughtfulness, and stunning truths.

Alex Elle is a New York Times best selling author and wellbeing teacher who helps others find their voice and create clarity in their lives and relationships. She just released her latest book How We Heal, which guides us on a life changing journey to begin again, grow, and heal not only ourselves, but the generations after.

We Also Talk About…

Opening the box and being with the mess
Giving ourselves grace and permission to be soft
Empowering children to share when their feelings are hurt
Healing as an act of community care
Common misconceptions about healing
Embracing emotional rest and allowing space to be present with joy
The most powerful tools for healing — walking and writing
The stunning beauty of the truth

Resources:

Visit Alex’s Website
Buy How We Heal
Follow Alex on Instagram
Join Alex on Substack
Join Club Balanced on Geneva

balancedblackgirl.com ◉ IG: @balancedblackgirlpodcast @balancedles 〆

Support this podcast at — https://redcircle.com/balanced-black-girl/donations

Advertising Inquiries: https://redcircle.com/brands

Privacy & Opt-Out: https://redcircle.com/privacy

Our Sponsors:
* Check out Babbel: http://babbel.com/balanced
Support this podcast at — https://redcircle.com/balanced-black-girl/donations

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Rest and Digest: Reset Your Circadian Rhythm and Winter Self-Care to Feel Happy and Whole Dec 06, 2022

Show notes

For me and so many others, Winter can be draining and leave us feeling disconnected from ourselves and our communities. So as we move toward the end of 2022, I find myself thinking of ways to be prepared for the holiday season and Winter blues.

In this solo episode, I encourage you to think of Winter as a call to rest, set the stage to call in your manifestations, and channel the energy of the Winter Solstice to prepare for the bloom. I share my favorite ways to stay balanced, set boundaries, and be financially well.

I also talk about…

Why winter is the perfect time to focus on extra self-care
What winter represents spiritually and how we can apply this to how we take care
Ways to reflect without dwelling
The importance of taking a break from doing “the work”

Resources:

Healing Through Rest: Creating Balance for Your Nervous System — Balanced Black Girl
Winter, sleep and your circadian rhythms — The American Association of Sleep Medicine
Exercising for better sleep — Johns Hopkins Medicine
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing — Huberman Lab
Does the High Prevalence of Vitamin D Deficiency in African Americans Contribute to Health Disparities? — National Library of Medicine
Benefits of Vitamin D — Harvard School of Public Health
Is Vitamin D deficiency causing your depression? — Healthline
The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health — National Library of Medicine
The Physical and Mental Benefits of Getting Outside in the Winter — University of Utah

Sponsors:

Open | If you’re looking for a mindful meditation, breath work, and movement app I can’t recommend Open enough. They have a beautifully curated collection of guided meditation, breath work, and movement exercises to support you in your practice. Try Open for 30 Days free. Visit open-together.com/**BALANCED.**
BetterHelp | This episode is sponsored brought to you by BetterHelp. Give online therapy a try at betterhelp.com/BBG and get on your way to being your best self.

balancedblackgirl.com ◉ IG: @balancedblackgirlpodcast @balancedles 〆

Support this podcast at — https://redcircle.com/balanced-black-girl/donations

Privacy & Opt-Out: https://redcircle.com/privacy

Our Sponsors:
* Check out Babbel: http://babbel.com/balanced
Support this podcast at — https://redcircle.com/balanced-black-girl/donations

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Finding Work that Fulfills You with Abena Antwi of Burt’s Bees [BONUS] Dec 01, 2022

Show notes

It’s so important to balance life, family, friends and your career, but it can be challenging — especially during the holidays.

In this episode, I’m joined by Abena Antwi, a Chemist and Associate Product Designer at Burt’s Bees. She shares how she balances her career in chemistry and cosmetics, making time for her family, and taking care of herself.

We Also Talk About…

Why Abena wanted to become a chemist & how she ended up in cosmetics
The challenges of being a working mother and being passionate about your work
How community makes our careers and lives possible
The importance of Black women & women of color working in the cosmetics industry
How Burt’s Bees shea butter products support women in Ghana
Our favorite Burt’s Bees lip tints & shimmers

Resources:

Sponsor:

This episode is presented by Burt’s Bees. By Nature. For Nature. For All.

balancedblackgirl.com ◉ IG: @balancedblackgirlpodcast @balancedles 〆

Support this podcast at — https://redcircle.com/balanced-black-girl/donations

Advertising Inquiries: https://redcircle.com/brands

Privacy & Opt-Out: https://redcircle.com/privacy

Our Sponsors:
* Check out Babbel: http://babbel.com/balanced
Support this podcast at — https://redcircle.com/balanced-black-girl/donations

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to Start, Grow, and Monetize a Podcast with Nakia Swinton Nov 29, 2022

Show notes

Podcasting is a growing industry with so much room for Black creators to share themselves, their views, and their brands. That’s probably why Black people make up 12% of the total population, but 15% of the podcast host population. But how do you get started? And how do you help your podcast be heard?

Today I’m joined by Nakia Swinton, Supervising Producer at iHeart Radio, Co-host of Sufficiently Black, freelance producer for Balanced Black Girl podcast, and general podcast wizard. Together, we talk all things podcasts — from creation, to marketing, to community building and monetization. We even answer some thought-provoking listener questions!

We Also Talk About…

Building a community through your podcast marketing
Keeping your SEO clear and easy to understand
The importance of consistency above all else
The fabulous Issa Rae and her little-known (but amazing) podcast
The pros and cons of each type of podcasting and reading contracts thoroughly
Having passion for more than the money

Resources (contains affiliate links):

Visit Nakia’s Website
Follow Nakia on Instagram
Listen to Sufficiently Black
Follow Sufficiently Black on Instagram
Article: The Ultimate Guide to Starting A Podcast
RedCircle, the hosting and monetization platform we use
Podcasting gear we use to record
Riverside: the online recording software we use
Acuity Scheduling: the software we use to book interviews with guests
Softer Sounds: who we work with for editing support

Sponsor:

Willmaker | Protect your financial assets with Willmaker. Visit willmaker.com to take their free quiz and use code BALANCED10 for 10% off your first document.
POM Wonderful | Get your fill of antioxidant goodness with delicious POM Wonderful 100% Pomegranate Juice. To find delicious recipes and learn more about the antioxidant goodness of POM, visit pomwonderful.com.

balancedblackgirl.com ◉ IG: @balancedblackgirlpodcast @balancedles 〆

Support this podcast at — https://redcircle.com/balanced-black-girl/donations

Advertising Inquiries: https://redcircle.com/brands

Privacy & Opt-Out: https://redcircle.com/privacy

Our Sponsors:
* Check out Babbel: http://babbel.com/balanced
Support this podcast at — https://redcircle.com/balanced-black-girl/donations

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

How to Get Funding for Your Business, Qualities of Successful Entrepreneurs, and Building the Damn Thing with Kathryn Finney Nov 22, 2022

Show notes

Black women have been the fastest-growing group of entrepreneurs in the US for the past few years with 17% of us in the process of starting new businesses. But in 2020—a record-breaking year for venture capital investment—less than 100 Black women raised $1 million or more for their businesses, which is very small in the VC world.

In this episode, I’m joined by Kathryn Finney, Founder and Managing General Partner of Genius Guild, a $20 million venture fund that builds and invests in scalable companies led by diverse founders. She's also the founder of the Duni fund, the founder and former CEO of Digital Undivided, the mastermind of the widely acclaimed project Diane Research, the author of Build the Damn Thing, and a Yale-trained epidemiologist.

Together, we discuss the ins and outs of Venture Capital and business funding as well as Kathryn’s expertise as a successful entrepreneur and her favorite wellness practices.

We Also Talk About…

Seeing entrepreneurship as a tool that lets you live a creative life
Focusing on executing an idea, not just the idea itself
How not to waste $30k on a business
The importance of knowing yourself and having a solid foundation as a leader
Not waiting for permission from the entitled
The differences between startups, small businesses, and hobbies

Resources:

Black women are the fastest growing group of entrepreneurs. But the job isn’t easy— JP Morgan
Build The Damn Thing: How to Start a Successful Business if You're Not a Rich White Guy by Kathryn Finney
Visit Kathryn’s Website
Submit Your Pitch to the Genius Guild
Listen to the Build the Damn Thing! Podcast
Follow Kathryn on Instagram
Connect with Kathryn on LinkedIn

Sponsor:

Open | If you’re looking for a mindful meditation, breath work, and movement app I can’t recommend Open enough. They have a beautifully curated collection of guided meditation, breath work, and movement exercises to support you in your practice. Try Open for 30 Days free. Visit open-together.com/**BALANCED.**

balancedblackgirl.com ◉ IG: @balancedblackgirlpodcast @balancedles 〆

Support this podcast at — https://redcircle.com/balanced-black-girl/donations

Advertising Inquiries: https://redcircle.com/brands

Privacy & Opt-Out: https://redcircle.com/privacy

Our Sponsors:
* Check out Babbel: http://babbel.com/balanced
Support this podcast at — https://redcircle.com/balanced-black-girl/donations

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.