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99 | Having A Healthy Hot Girl Summer, Taking Care of Your Eye Health, and Navigating Busy Seasons with Dr. Danielle Richardson of Fierce Clarity Jul 06, 2021

Show notes

Summer is officially here, and many of us are starting to venture outside again. I’m sitting down with Dr. Danielle Richardson, Los Angeles-based optometrist, yoga teacher, and wellness entrepreneur to discuss how we can keep our healthy habits intact as we ease back into being social this summer.

Dr. Danielle's science background and yogic studies blend together to create her unique approach to total wellness of the mind, body, and soul. She focuses on creating evidence-based wellness content to empower busy people to make healthier decisions.

Dr. Danielle shares the evolution of her wellness journey – from stressed optometry student, to having a life-changing experience in Bali, to building her own impressive wellness brand, Dr. Danielle’s definition of balance has evolved throughout her journey.

This episode will inspire you to make wellness-focused habits a part of your daily life and create space for self-care even during the busiest of seasons.

In this episode, we talk about…

Easy ways to feel your best this summer.
How to incorporate mindfulness practices into your daily routine.
Ways busy entrepreneurs and side-hustlers can make space for self-care.
The importance of taking care of your eye health, and easy ways you can protect your eyes each day.

Resources:

Follow @FierceClarity on Instagram for live weekly yoga classes
Follow @FierceClarity on TikTok
Check out the Fierce Clarity shop for updates on their upcoming activewear line.

Sponsors:

Seed | Get 20% off your first month of Seed’s Daily Synbiotic by visiting seed.com/balanced and using code “BALANCED”
Vuori | Go to vuoriclothing.com/BALANCED and discover the versatility of Vuori Clothing and get 20% off your first purchase.

If you like this episode, please leave a rating and review on Apple Podcasts. Keep in touch with Les on Instagram @balancedles, and follow the show @balancedblackgirlpodcast.

Download our free glow-up guide. This guide has everything you need to implement a self-care practice that works. You’ll get daily journal worksheets, inspiring quotes, affirmations, and a bonus workout. Get the guide HERE.

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.

98 | Good Girl Gone Bad: Releasing Shame and Living On Your Own Terms Jun 29, 2021

Show notes

What does it mean to be good vs bad? Whose definition of a "good girl" are we holding ourselves to?

In this episode, I’m diving into who is benefiting from this mold of goodness because chances are, you aren't. Chances are you’re hiding behind the idea of being good and it’s dimming your light. By stepping out and speaking up for yourself more, you’re allowing yourself to do things purely for fun or that bring you joy.

You don't need to try to be good. You don't need to try to be bad. You just need to be you and that is enough.

In this episode, I discuss:

The definition of a “good girl” vs “bad girl”
Society's stereotypes of who women should be and how women should act
Breaking the mold and redefining yourself
What it means to live on your own terms

Sponsors:

Athletic Greens | Try Athletic Greens whole-foods sourced nutrition. Visit athleticgreens.com/balalnced for a year’s supply of Vitamin D and 5 free travel packets.

If you like this episode, please leave a rating and review on Apple Podcasts. Keep in touch with Les on Instagram @balancedles, follow the show @balancedblackgirlpodcast.

PS: If you really want to take your self-care to the next level, snag our free glow-up guide. This free guide has everything you need to implement a self-care practice that works. You’ll get daily journal worksheets, inspiring quotes, affirmations, and a bonus workout. Get the guide HERE.

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.

97 | Creating Space + Keeping Promises to Yourself Jun 22, 2021

Show notes

Ask yourself, what is it that you truly want? Where do you want to be?

What does your best life look like? How do you want to feel?

Many people think being busy and piling more work on your plate means you’re productive and making more money but that is not reality. Busy is not a badge of honor.

In this episode, I’m opening up about my struggles with creating space in my life to do the things I truly love and that bring me joy. During a recent meditation, I realized that a lot of my actions are actually creating the exact opposite effect of what it is I want to feel. And that a lot of my daily actions are the exact opposite of what I actually tend to preach on this show.

Trust me, I'm not all-knowing or perfectly balanced. Sometimes we need to call ourselves in and have those moments of honesty and I am no exception.

Tune in to hear ways to create space in your life from exactly where you are and with exactly what you have.

In this episode, I discuss:

Why it’s important to reflect on what you want your life to look like
Ways to intentionally create more space
Setting goals that set you up for success
How to detach yourself from time

Sponsors:

Seed | Show your microbiome some love with Seed’s Daily Synbiotic. Go to seed.com/balanced and use the code “BALANCED” for 20% off your first month.

If you like this episode, please leave a rating and review on Apple Podcasts. Keep in touch with Les on Instagram @balancedles, follow the show @balancedblackgirlpodcast.

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.

96 | Benefits of Journaling, Tips and Tricks for Establishing a Journaling Practice, and How to Journal Consistently Jun 15, 2021

Show notes

What if I told you there was a tool that can help boost your sense of overall well-being, improve your mood, improve your memory, heightened creativity, and help you manage stress?

In this episode, I'm talking about journaling. Journaling is important because it helps you capture a moment in time, gives you the opportunity to reflect on what’s happening in your life in real-time as well as reflects on the past. Journaling can help you heal from past trauma, be an emotion regulator, and help you call in what you want your future to look like.

A 2015 study conducted by Penn State found that positive effects journaling is associated with decreased mental distress and increased well-being. That study also associated journaling with less depressive and anxiety symptoms after one month of consistent practice and improved resilience after two months of consistent practice. And the benefits of journaling, don't stop at the mental and emotional level. There can be physical benefits to a form of journaling as well.

So grab your notebook and a pen and get ready to free the mind of your thoughts, positive and negative.

In this episode, I discuss:

How to get the most out of your journaling practice
The mind, body + emotional benefits of journaling
Common roadblocks women have when thinking about journaling
Tips + tricks to improving or establishing a journaling practice

Head to balancedblackgirl.com/journaling to download your free prompts.

Sponsors:

Seed | Show your microbiome some love with Seed’s Daily Synbiotic. Go to seed.com/balanced and use the code “BALANCED” for 20% off your first month.

Fitbit | Fitbit Sense paired with Fitbit Premium supports total-body wellness and stress management. Get 6 months of Fitbit Premium for free with the purchase of a Fitbit Sense. Visit fitbit.com for more information.

If you like this episode, please leave a rating and review on Apple Podcasts. Keep in touch with Les on Instagram @balancedles, follow the show @balancedblackgirlpodcast.

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.

95 | Embracing Your Single Season [Solo Episode] Jun 08, 2021

Show notes

Have you ever had a season or period of time that feels like an extended lonely season, which has likely been exacerbated by the pandemic? Do you jump from relationship to relationship to find your worth?

Today’s episode is one that has been on my heart for a really long time. I’m diving into my extended single season. I’ve been single for 4 years now and it wasn’t by accident. Believe me, I’ve had my fair share of good and bad relationships. Relationships where I think I’ve found my person. Relationships that I knew weren’t right for me but I went into them anyway trying to find a connection, a sense of purpose.

In the past four years, I have had moments where I loved it and where I hated it. I’ve had moments where I resented it and moments where I resented myself and others. And I’ve had moments of incredible peace and gratitude for where I am and where I’m at.

The really interesting thing about this place of just being that I’m currently in, is I’ve felt really big shifts all around me. For the first time ever I feel like I’m slowly but surely being seen. I’m attracting new experiences and people that are truly in alignment with my standards and what I’ve envisioned for myself.

In this episode, I discuss:

The season of solitude
Letting go of childhood beliefs about relationships that are no longer serving you
Reflecting on past relationships and your behaviors in those relationships
Knowing when to shift and become truly aligned with yourself
Why wanting connection with others is not a sign of weakness

Sponsors:

Athletic Greens | Get your daily nutritional needs met with a single scoop of Athletic Greens. Visit athleticgreens.com/balalnced for a year’s supply of Vitamin D and 5 free travel packets.

If you like this episode, please leave a rating and review on Apple Podcasts. Keep in touch with Les on Instagram @balancedles, follow the show @balancedblackgirlpodcast.

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.

94 | Taking Care of Your Natural Hair with Keziah Dhamma May 25, 2021

Show notes

Our hair is a part of our identity and represents our individuality. What does your hair say about you?

Hair was a pain point for some growing up, especially for those who experienced not truly knowing how to do their own hair, love and accept their hair and let it be in its natural state.

My guest today, Keziah Dhamma, was one of those women. Growing up in Sacramento, CA she never had anyone that looked like her that she could look up to. Everyone around her had their hair straight. So she turned to relaxers at the age of 12 and never looked back until she moved to Los Angeles to pursue a career in broadcast journalism and found the water in LA was so harsh on her hair, she had no alternative but to go natural! She did her big chop in 2009 from her hair breaking off so much and struggled for years on not loving her hair and herself.

Almost giving up to return to straight hair. Keziah decided to give it one more shot, and exhaust all options before giving up. She turned to experts to help her understand her hair and process. She has gotten educated by some of the best in the industry: @curldoctor and @vernonfrancois

On her journey to loving and accepting her hair, Keziah Dhamma invented the first-ever Snappee hair tie made for natural hair and founded SwirlyCurly and CurlCollege. SwirlyCurly’s mission is to make the natural hair journey easy through innovative products and CurlCollege the educational side to teach others the system to get beautiful, healthy, natural hair the easy way!

In this episode, we discuss:

Keziah’s hair journey and how she came to be a natural hair educator
Why you need to have a simplified hair routine as your baseline
How to hydrate your hair and proper hydration methods
Environmental conditions and hair care
Your natural hair toolkit - Things that are a must + things to avoid
Natural hair care for children

Hit play to learn how to transition to natural hair and find a hair routine that works for you!

Resources:

SwirlyCurly offers Natural Hair Masterclasses every two weeks. Keziah teaches specific topics like moisture, hair growth, transitioning, etc.
Visit SwirlyCurly.com for natural hair accessories and tools. Use the code balanced15 for 15% off your order.
Subscribe to Keziah’s YouTube channel.
Follow Keziah and SwirlyCurly on Instagram: @swirlycurlyhair, @curlcollegeonline, @keziahdhamma

Sponsors:

Seed Daily Synbiotic: Not all probiotics are created equal. Seed’s 2-in-1 synbiotic is a broad-spectrum prebiotic and probiotic that offers benefits beyond the gut. Visit seed.com/balanced and use the code BALANCED for 20% off your first month of Seed’s Daily Synbiotic.
Fitbit: Fitbit Sense paired with Fitbit Premium supports total-body wellness and stress management. Get 6 months of Fitbit Premium for free with the purchase of a Fitbit Sense. Visit fitbit.com for more information.

If you like this episode, please leave a rating and review on Apple Podcasts. Keep in touch with Les on Instagram @balancedles, follow the show @balancedblackgirlpodcast.

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.

93 | The Power of Discipline May 18, 2021

Show notes

Has someone ever told you that you need more discipline in your life? Have you told yourself you’re not disciplined enough?

Most people, including myself, don’t realize that the lack of discipline and accountability is holding us back. Reframing our mindset to take the necessary action steps to correct it, we will start to see a positive change in our lives.

Discipline is something that I have been working on for a while now. It is not something that comes easy to me, it is something that I have to work at every day. I have to be disciplined in how I spend my time and it all starts with small habits that I practice daily. There is no such thing as the perfect routine or perfect balance of life but by being mindful of our actions we can achieve freedom.

Discipline is not negative. Discipline can and is a positive practice that is mostly attributed to our own success. Here are four affirmations that I repeat to myself to stay positive about discipline:

I find peace through discipline.
Discipline sets me free.
I create ease through discipline.
Opportunity finds me through discipline.

Tune in to hear why discipline is all about reframing your mindset and being intentional about your daily habits.

In this episode, I discuss:

The importance of redefining discipline for ourselves
The difference between discipline and punishment
Ways to create discipline in our life
Why discipline starts with small, intentional habits

Sponsors:

Athletic Greens | Try Athletic Greens whole-foods sourced nutrition. Visit athleticgreens.com/balanced for a year’s supply of Vitamin D and 5 free travel packets.

Resources:

EP 90| Small Daily Habits That Make A Big Difference For Your Well-Being

If you like this episode, please leave a rating and review on Apple Podcasts. Keep in touch with Les on Instagram @balancedles, follow the show @balancedblackgirlpodcast.

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.

92 | Make Mindfulness Work for You + How to Prepare for Your Level-Up with Dora Kamau May 11, 2021

Show notes

What does mindfulness mean to you? Do you integrate mindfulness into your daily routine?

I have my moments of calmness and I have my moments of not being calm. It’s all a part of the human experience. Mindfulness is about understanding how to leverage certain tools to bring you back to a state of calmness and zen.

Don’t feel guilty about not being calm and centered all the time because we are all human. We are all living a different human experience unique to us. But how can we incorporate mindfulness into our routines as a way to guide us and bring us back to center?

My guest today is Dora Kamau. Dora is a meditation and mindfulness teacher, who uses meditation as a tool to guide individuals in experiencing who they truly are. Unshaken and impenetrable by the qualms of life, Dora utilizes her own lived experience to guide in-person and online gatherings for women to connect through intentional conversations. Over the last 2 years, she has led thousands in meditation with individuals participating from all over the world and from all walks of life.

In November 2017, Dora founded Bliss Your Heart, a flourishing women’s community-based in Vancouver, in which she’s hosted workshops focused on self-care, self-love, and mental health. With a calling for compassion-centered care, Dora is also a registered psychiatric nurse that integrates holistic, trauma-informed practices for women living with substance dependence and mental illness. In 2020, she completed Sumi Touch's All Black Doula training to continue to support expecting birth folks in marginalized communities.

Her work in the community has aligned her with brands such as Headspace, Insight Timer, NBC, lululemon, Reebok, Little Burgundy, Saje Natural Wellness, Call it Spring, and many others.

In this episode, we discuss:

Dora’s journey into mindfulness + meditation
How teaching and guiding others has impacted Dora’s own mindfulness practice
Keeping yourself centered when life gets tough
What we can do to help others care for themselves
Personal development and how to prepare yourself for growth + opportunities

Hit play to learn how to integrate mindfulness into your everyday!

Resources:

Follow Dora Kamau on Instagram @dora_kamau
To learn more about Dora and how she can help you explore mindfulness, check out www.dorakamau.ca
To follow Dora + listen to her meditations on Insight Timer, head over to insighttimer.com/dorakamau
Listen to Dora’s meditations on Headspace, signup for free at www.headspace.com

Sponsors:

Athletic Greens | Try Athletic Greens whole-foods sourced nutrition. Visit athleticgreens.com/balalnced for a year’s supply of Vitamin D and 5 free travel packets.

Fitbit | Fitbit Sense paired with Fitbit Premium supports total-body wellness and stress management. Get 6 months of Fitbit Premium for free with the purchase of a Fitbit Sense. Visit fitbit.com for more information.

If you like this episode, please leave a rating and review on Apple Podcasts. Keep in touch with Les on Instagram @balancedles, follow the show @balancedblackgirlpodcast.

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.

91 | Overcoming and Preventing Burnout with Erayna Sargent of Hooky Wellness May 04, 2021

Show notes

Has the past year got you feeling stressed and overwhelmed? Our brains are running on overload, we are not motivated, and we’re mentally and physically exhausted. What we are experiencing is burnout. Whether the burnout is from work, friendships, family, or even school, burnout is everywhere and the pandemic has only intensified the issue.

This week on the podcast, we are diving into all things burnout with Erayna Sargent. Erayna is sharing her personal experience with burnout and how she navigated her path to recovery. She learned that burnout is hard but recovery was even harder. She set a mission to encourage hustle culture to adopt the new mantra ‘Work hard. Self-care harder.’

Erayna Sargent is a Burnout Coach and the founder of Hooky Wellness, the first stop for Burnout relief. Leveraging her 15 years in marketing & innovation at Nestle & Intuit, she uniquely blends leadership coaching with Design Thinking providing an approachable path to real results. Erayna has coached professionals & teams across organizations including Google, Accenture, Nestle, and Teach for America.

Erayna has an MBA from Indiana University and is a member of the Mental Wellness Initiative at the Global Wellness Institute. She has guest appeared on podcasts including NPR Life Kit and Dribble and featured in Ozy Media, Hour Detroit and Architectural Digest. Erayna is a Detroit native, currently residing in Charlotte, NC with her husband and their two cats.

In this episode, we discuss:

Erayna’s personal experience with burnout and her recovery
Tools and processes to dealing with burnout
Tactics for overcoming burnout
Building your burnout battle team
Ways to support others experiencing burnout

Hit play to learn new tools to tackle burnout and the recovery process!

Resources:

Social media handles -- @Hookywellness, @Burnout_whisperer, @PlyHooky
Burnout Bingo Workbook: https://hooky.typeform.com/to/txKqnU5b
Workplace Support Workshop for Leaders and Teams: https://www.hookywellness.com/workplace

Sponsors:

Seed Daily Synbiotic: Not all probiotics are created equal. Seed’s 2-in-1 synbiotic is a broad-spectrum prebiotic and probiotic that offers benefits beyond the gut. Visit seed.com/balanced and use the code BALANCED for 20% off your first month of Seed’s Daily Synbiotic.
Fitbit: Fitbit Sense paired with Fitbit Premium supports total-body wellness and stress management. Get 6 months of Fitbit Premium for free with the purchase of a Fitbit Sense. Visit fitbit.com for more information.

If you like this episode, please leave a rating and review on Apple Podcasts. Keep in touch with Les on Instagram @balancedles, follow the show @balancedblackgirlpodcast.

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.

90 | Small Daily Habits That Make a Big Difference For Your Well-Being Apr 27, 2021

Show notes

How do you start your day? How do you end your day? What are a few things that you do daily, weekly, or even monthly to help yourself feel energized, rested, and vibrant?

These questions are more complicated than you think because not a lot of people really think about their daily habits and routines. We go through each day in such a rush that we forget to pause and evaluate the things we are doing or the actions we are taking every day. Are they serving us?

In today’s episode, I am talking about habits related to your well-being. I've really been reflecting on some of the habits that have kept me going and also things that I think promote longevity for all of us. The ways that we can continue to pour in and take care as we continue to navigate these challenging situations that we're all facing.

I’m taking you behind the scenes of my small daily habits that have made a huge impact on my mindset and the way I show up in the world.

Tune in to hear why small habits have a giant impact on you and the people around you.

In this episode, I discuss:

My daily habits and how they have changed the way I show up
Why doing small things each day can keep you energized and rested
The importance of incorporating small habits into your daily routine

Mentioned in this episode:

Check out the Journey to Launch podcast for advice on reaching financial freedom.

If you like this episode, please leave a rating and review on Apple Podcasts. Keep in touch with Les on Instagram @balancedles, follow the show @balancedblackgirlpodcast.

PS: This free guide has everything you need to implement a self-care practice that works. You’ll get daily journal worksheets, inspiring quotes, affirmations, and a bonus workout. Get the guide HERE.

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.

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