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Mental Impact · Divas That Care Network

• 0:00
  SPEAKER_00: It's Divas That Care Radio.
• 0:02
  SPEAKER_00: Stories, strategies, and ideas to inspire positive change.
• 0:06
  SPEAKER_00: Welcome to Divas That Care, a network of women committed to making our world a better place for everyone.
• 0:13
  SPEAKER_00: This is a global movement for women, by women, engaged in a collaborative effort to create a better world for future generations.
• 0:21
  SPEAKER_00: To find out more about the movement, visit DivasThatCare.com after the show.
• 0:26
  SPEAKER_00: Right now, though, stay tuned for another jolt of inspiration.
• 0:30
  SPEAKER_00: Well, hello, everyone, and welcome back
• 0:34
  SPEAKER_01: to Divas That Care.
• 0:34
  SPEAKER_01: My name is Candice Gish.
• 0:36
  SPEAKER_01: Oh my gosh, guys.
• 0:37
  SPEAKER_01: I'm excited.
• 0:38
  SPEAKER_01: You know, it's that time of the month where I'm very excited to be chatting with a monthly guest of mine.
• 0:42
  SPEAKER_01: And we always have some great shows, so we're really excited about that.
• 0:45
  SPEAKER_01: If this is your very first time tuning into the Divas That Care, a huge welcome.
• 0:49
  SPEAKER_01: The Divas That Care is now in its 12th season.
• 0:52
  SPEAKER_01: We are listening to you in over...
• 0:54
  SPEAKER_01: 30 countries around the world.
• 0:55
  SPEAKER_01: And honestly, it is so cool.
• 0:57
  SPEAKER_01: You know, I have this amazing opportunity to chat with women and even some men around the world.
• 1:02
  SPEAKER_01: And it's just great to hear their stories and their journeys.
• 1:05
  SPEAKER_01: And I hope that you are excited about these guests as much as I am.
• 1:09
  SPEAKER_01: Check out some of our other programs.
• 1:10
  SPEAKER_01: Make sure you go to divas.care.com.
• 1:13
  SPEAKER_01: All right, today's monthly guest, my amazing friend, Rhonda Armour.
• 1:17
  SPEAKER_01: I am so excited to have you back, girl.
• 1:19
  SPEAKER_01: Thank you so much.
• 1:21
  SPEAKER_01: It feels like it's been a long time, I think, because I was on vacation and It's summer and we're all so busy and everything, but I'm thrilled to be back for the month of August.
• 1:28
  SPEAKER_01: So thanks for having me again.
• 1:29
  SPEAKER_01: Oh, it is my pleasure.
• 1:31
  SPEAKER_01: It is so great because, you know, when you and I chat, I always have all these tips that I learn from you and I'm always writing them down and I'm incorporating them into my life and I'm sharing them with my family, my friends, and it's like, it's a great time.
• 1:43
  SPEAKER_01: So before we kind of dive into today's program, would you mind introducing yourself to our new listeners?
• 1:49
  SPEAKER_01: Sure can.
• 1:50
  SPEAKER_01: So I am a nutrition and lifestyle coach.
• 1:53
  SPEAKER_01: I'm also on the One Woman Show.
• 1:55
  SPEAKER_01: And what I offer for primarily women is custom coaching and really diving into the self-care habits that we all try so hard to integrate into our life and kind of, you know, we should do, you know, like eating healthy and being active and All the things that we know make us feel amazing, but we have a difficult time integrating our habits into our life because we are so busy all the time.
• 2:25
  SPEAKER_01: So my job and passion is to really have women recognize how amazing they can feel by making some small, integral, progressive changes into their life and build their confidence around their self-care.
• 2:40
  SPEAKER_01: And like I said earlier, it's custom, so it's not a cookie-cutter approach.
• 2:43
  SPEAKER_01: Everyone is different and therefore deserves a unique approach and all of my coaching is virtual so wherever you happen to be around the world I can do coaching virtually with you to put your self-care back at the top of your priority list.
• 2:59
  SPEAKER_01: And I love that you know I think that's the greatest thing is that you can help anybody anywhere in the world and I think that's what Thank you so much.
• 3:35
  SPEAKER_01: No, you're absolutely right.
• 3:36
  SPEAKER_01: The challenge, right, is that we know that we are all so busy.
• 3:39
  SPEAKER_01: And we know, again, sort of quote, unquote, we should be doing all these different things to take better care of ourselves.
• 3:45
  SPEAKER_01: But it's like, how do we do that?
• 3:46
  SPEAKER_01: And then to your point about sort of the mental aspect of it, we know that especially in the last couple of years, mental health has been a real, you know, focus out in society and people are struggling.
• 3:57
  SPEAKER_01: And so then how do you find that balance between, okay, well, I don't feel good with regards to my mental health, but I know that by eating healthier and moving my body and all of those things, I know by taking better care of those habits, I will feel better mentally as well.
• 4:16
  SPEAKER_01: But when we're, it's tough.
• 4:19
  SPEAKER_01: Right.
• 4:19
  SPEAKER_01: It's tough because there is a correlation there between how we take care of ourselves and how we sort of address our mental health.
• 4:25
  SPEAKER_01: But it is definitely a challenge and it's a big challenge right now out in society.
• 4:29
  SPEAKER_01: What I'm seeing with my clients is they have sort of the mental capacity to wrap their heads around, you know, doing all the things that we're supposed to be doing to take care of ourselves.
• 4:38
  SPEAKER_01: And that, I think, warrants an important discussion.
• 4:42
  SPEAKER_01: You know, I completely agree with that.
• 4:44
  SPEAKER_01: And, you know, now that we're kind of closing out summer, depending on where you are in the world, some of people have already, their kids are already back in school.
• 4:51
  SPEAKER_01: Yeah.
• 4:52
  SPEAKER_01: I really want to talk a little bit about how we can do the transition.
• 4:56
  SPEAKER_01: You know, this has been a great summer.
• 4:58
  SPEAKER_01: A lot of people have had the opportunity to finally get out there and do a lot of things.
• 5:02
  SPEAKER_01: And now we're kind of doing that shift again.
• 5:04
  SPEAKER_01: We're like, oh, my goodness, I've had all this freedom to do so many things, but now we're kind of going back into more of a structure.
• 5:11
  SPEAKER_01: So let's talk a little bit more about that.
• 5:13
  SPEAKER_01: Yeah, so the structure can be good.
• 5:15
  SPEAKER_01: You know, we all love to be able to escape the structure, right?
• 5:18
  SPEAKER_01: Trust me, I love it.
• 5:19
  SPEAKER_01: I think it's great for, you know, our mental health to be able to escape the structure and sort of the routine and the daily grind, right, that we're always in.
• 5:28
  SPEAKER_01: But there's something to be said about that routine and the structure that we tend to thrive on, right?
• 5:33
  SPEAKER_01: Because we have some, we can be a little bit more proactive with our self-care because we know what's happening in our lives versus it just being sort of a free-for-all and we're winging it all the time.
• 5:43
  SPEAKER_01: And then we don't tend to make the best choices around our self-care.
• 5:46
  SPEAKER_01: So I think as we sort of wrap up summer, And while it's been great to have that sort of carefree lifestyle, and again, really good for us mentally and physically as well, I think it's good to start to sit down and establish what your self-care plan is going to look like as you move into the fall, right?
• 6:08
  SPEAKER_01: So you're right, kids are going back to school, if not already, you know, back to school.
• 6:12
  SPEAKER_01: So maybe you have a little bit more time that you can sort of carve out for yourself to develop a bit of a self-care routine, whether it's for First thing in the morning, whether it's maybe on your lunch hour or in the evening, things that are important to you and establishing what those small habits are going to be.
• 6:29
  SPEAKER_01: Again, not to like, you know, add things to your plate or to turn your world upside down.
• 6:34
  SPEAKER_01: Areas that are important to you that maybe you...
• 6:36
  SPEAKER_01: your best self at, whether it's nutrition, it's exercise, it's sleep, stress management, you know, hydration, all of those things.
• 6:45
  SPEAKER_01: Pick a couple of things that you'd like to zero in on and carve out time for yourself.
• 6:50
  SPEAKER_01: But it's about developing a plan for yourself.
• 6:52
  SPEAKER_01: We can't just sort of dive into things and go, well, I'm just going to eat healthier.
• 6:56
  SPEAKER_01: Well, what does that mean for you?
• 6:57
  SPEAKER_01: How are you going to be able to integrate that into your life and take small measures so that you can slowly build your confidence and and then have some consistency around those behaviors.
• 7:08
  SPEAKER_01: So you're mentioning plans here.
• 7:10
  SPEAKER_01: Is that something...
• 7:11
  SPEAKER_01: So every plan is different, obviously, for each person.
• 7:15
  UNKNOWN: Yes.
• 7:15
  SPEAKER_01: How do you do that?
• 7:16
  SPEAKER_01: Are we talking baby steps?
• 7:17
  SPEAKER_01: Are we talking about getting maybe one day a week we're trying to add things into our plan?
• 7:23
  SPEAKER_01: How do people visualize that?
• 7:26
  SPEAKER_01: Because a lot of people might be tuning in for the first time saying, well, what does she mean?
• 7:29
  SPEAKER_01: Do I have to change my whole life in seven days?
• 7:33
  SPEAKER_01: But you're not really saying that, are you?
• 7:35
  SPEAKER_01: Absolutely not, 100%.
• 7:37
  SPEAKER_01: It is better if you go slow.
• 7:39
  SPEAKER_01: It's better if you bite off little bits at a time.
• 7:43
  SPEAKER_01: And I'm a visual person, so write it down.
• 7:48
  SPEAKER_01: Get a whiteboard.
• 7:48
  SPEAKER_01: Get a piece of paper to type it out.
• 7:51
  SPEAKER_01: That's fine.
• 7:52
  SPEAKER_01: But I think first addressing what are the areas of your self-care that you're not content with, that are not working for you?
• 7:59
  SPEAKER_01: Again, We could be talking about nutrition, for example.
• 8:02
  SPEAKER_01: If that's one area where you feel like, you know what, I've just sort of fallen off, I'm not eating, you know, the good quality foods, and if that's one of the areas you want to zero in on, then we need to sort of break that down, okay?
• 8:14
  SPEAKER_01: You can break it down by meal.
• 8:15
  SPEAKER_01: Where am I sort of...
• 8:17
  SPEAKER_01: I'm lacking my nutrition.
• 8:18
  SPEAKER_01: Is it breakfast?
• 8:19
  SPEAKER_01: Is it lunch?
• 8:19
  SPEAKER_01: Is it dinner?
• 8:20
  SPEAKER_01: Is it snacking?
• 8:22
  SPEAKER_01: Break it down into small pieces.
• 8:24
  SPEAKER_01: Okay, well, how do I improve my breakfast?
• 8:26
  SPEAKER_01: Okay, do I need to have something prepared for the whole week so that I don't have to make a new breakfast every single day?
• 8:33
  SPEAKER_01: Maybe it's dinner and I'm going to do some meal planning for my family.
• 8:36
  SPEAKER_01: Maybe it's snacking that's the issue.
• 8:38
  SPEAKER_01: and we need to sort of accumulate a list of healthy snacks that you can go to and then you need to have those items in the house.
• 8:45
  SPEAKER_01: So really break it down.
• 8:47
  SPEAKER_01: So if you start with nutrition, if that's an area you want to zero in on, then don't just say, again, I'm going to eat healthier because that's nothing to last.
• 8:56
  SPEAKER_01: What does that mean for you?
• 8:57
  SPEAKER_01: Zero in on it.
• 8:58
  SPEAKER_01: Again, pick a meal.
• 9:00
  SPEAKER_01: Focus on that first.
• 9:01
  SPEAKER_01: Build your confidence.
• 9:02
  SPEAKER_01: And don't just pick a meal, but then drill down even further to say, okay, what am I lacking?
• 9:08
  SPEAKER_01: Am I missing my protein at breakfast?
• 9:10
  SPEAKER_01: Okay, how do I integrate protein?
• 9:12
  SPEAKER_01: What are my protein options?
• 9:13
  SPEAKER_01: List them out.
• 9:15
  SPEAKER_01: Eggs, Greek yogurt, protein pancakes, you know, whatever works for you in terms of breakfast items and list it out.
• 9:23
  SPEAKER_01: Really continue to narrow down your goals and the choices that you have around those goals and fine-tune them.
• 9:33
  SPEAKER_01: Because if you bite off one and you can chew, literally, no pun intended, by just saying, I'm going to change my nutrition and eat healthier, it's too big.
• 9:42
  SPEAKER_01: It's too broad.
• 9:43
  SPEAKER_01: So really narrow it down, narrow it down.
• 9:45
  SPEAKER_01: And that's why a visual is really helpful because you can kind of, it's almost like a flow chart, right?
• 9:50
  SPEAKER_01: You start with nutrition as the heading and keep breaking it down further and further into the small, fine components until you can see, oh, okay, I can do that.
• 10:00
  SPEAKER_01: I can integrate, you know, more protein in my breakfast and maybe that's the starting point.
• 10:04
  SPEAKER_01: So it's really, really breaking it down.
• 10:06
  SPEAKER_01: I hope that makes sense into sort of the small details for yourself so that you can make sense of it.
• 10:12
  SPEAKER_01: Well, and I love that part of it.
• 10:14
  SPEAKER_01: You know, you're really trying to empower people out there by telling them that.
• 10:18
  SPEAKER_01: And you know what, guys?
• 10:19
  SPEAKER_01: It's okay.
• 10:20
  SPEAKER_01: There is those moments that you do relapse.
• 10:23
  SPEAKER_01: And it's just getting back.
• 10:25
  SPEAKER_01: And that's normal.
• 10:26
  SPEAKER_01: Yes.
• 10:27
  SPEAKER_01: But this is the thing.
• 10:28
  SPEAKER_01: If you have a plan and you have a visual plan and it's written out or typed out or whatever you want, then when you do have those times in your life where life is just throwing too much at you or, you know, again, going back to health, if that becomes a concern, you can sort of refer back to this initial plan that you've made where you understand what your goals are and you understand what might work for you as a unique individual because you're the one that has developed the plan, which is what I do with my clients, right?
• 10:57
  SPEAKER_01: I don't give them a plan.
• 10:59
  SPEAKER_01: We create a plan around all the different self-care habits.
• 11:03
  SPEAKER_01: And you're right.
• 11:04
  SPEAKER_01: It's not a straight line to success.
• 11:06
  SPEAKER_01: There's going to be bumps in the road.
• 11:07
  SPEAKER_01: And that's okay.
• 11:08
  SPEAKER_01: That's life, right?
• 11:10
  SPEAKER_01: But, you know, we want consistency.
• 11:12
  SPEAKER_01: We don't want perfection.
• 11:13
  SPEAKER_01: We're not aiming for that.
• 11:14
  SPEAKER_01: It doesn't exist.
• 11:15
  SPEAKER_01: So we just want some consistency around the behaviors.
• 11:18
  SPEAKER_01: But that plan is really key.
• 11:20
  SPEAKER_01: And people don't, I think, put enough stock in that Because we just assume that if we say to ourselves, I'm going to start exercising more, that we're just going to magically do it.
• 11:29
  SPEAKER_01: And chances are, we're not.
• 11:32
  SPEAKER_01: We're not.
• 11:33
  SPEAKER_01: Or we start and then we stop.
• 11:35
  SPEAKER_01: And then we start and then we stop.
• 11:37
  SPEAKER_01: And I want to stop that for people.
• 11:39
  SPEAKER_01: I want you to come up with a plan that you can realistically live with and habits that you can build on and build on and build on.
• 11:48
  SPEAKER_01: I love that.
• 11:49
  SPEAKER_01: And for all of you listeners that if this is your very first time tuning in, Rhonda does have a playlist of all of our podcasts that we've done with her with a whole bunch of different episodes on meal planning and so many different great topics.
• 12:02
  SPEAKER_01: And you can check that out on our SoundCloud.
• 12:04
  SPEAKER_01: We have a Divas That Care network playlist out there for Rhonda and it is absolutely fantastic and it's a quick way to check out a specific topic that you want to learn about and just listen to it.
• 12:15
  SPEAKER_01: So that's fantastic.
• 12:17
  SPEAKER_01: Rhonda, let's talk some more about planning for this fall.
• 12:21
  SPEAKER_01: You know, we're going to be coming into the new year again, which is so crazy because this year has gone by so quickly.
• 12:26
  SPEAKER_01: So what should we, what kind of tips can these amazing listeners utilize in the next coming months in order to get ready for, you know, as I said, fall going through the winter season.
• 12:38
  SPEAKER_01: You know, what kind of things can we prepare ourselves for?
• 12:41
  SPEAKER_01: Yeah, and some people might be thinking, gosh, we're not even through summer yet.
• 12:45
  SPEAKER_01: Why are we talking about this?
• 12:46
  SPEAKER_01: But this is where that plan comes into place.
• 12:48
  SPEAKER_01: It's about being proactive, right?
• 12:51
  SPEAKER_01: We know it's not a surprise that fall and winter is coming, right?
• 12:55
  SPEAKER_01: And so instead of being reactive and going, oh, shoot, I can't ride my bike outside anymore because now it's snowing.
• 13:02
  SPEAKER_01: What is my plan going to be to get my exercise in, right?
• 13:06
  SPEAKER_01: So I really can't sort of hammer home enough that idea about the plan.
• 13:11
  SPEAKER_01: And the plan can be evolving.
• 13:15
  SPEAKER_01: It can change seasonally based on what's happening outside, what your likes and dislikes are.
• 13:20
  SPEAKER_01: But I think that we can't stress it enough that we're still in summer, right?
• 13:27
  SPEAKER_01: That fall, you're right, is right around the corner.
• 13:29
  SPEAKER_01: It will be knocking at our doorsteps before you know it.
• 13:31
  SPEAKER_01: And then we have not created a plan for ourselves on how we're going to move forward with our self-care.
• 13:36
  SPEAKER_01: And, you know, we talked about this, I believe, last episode around, you know, creating our self-care team, right?
• 13:42
  SPEAKER_01: I think it's also important to assess who is part of our team, right?
• 13:47
  SPEAKER_01: Whether it's you know, your massage therapist, or maybe it's your naturopath, or maybe it's your family doctor, maybe you pray yourself.
• 13:54
  SPEAKER_01: Or it could be a coworker or a family member or a friend who is involved with your life and understands how you operate and bringing them into sort of the big picture as well and touching base with all of those people to make sure you are taking care of the various aspects of your life, your mental health, your physical health, your work.
• 14:15
  SPEAKER_01: Maybe it's your workplace.
• 14:16
  SPEAKER_01: Maybe that needs to be the environment around that and how you handle that needs to be changing.
• 14:20
  SPEAKER_01: So considering all aspects of your life with your plan, So that as we move through fall, as we move into winter, you can have this sort of plan that continues to evolve for yourself.
• 14:33
  SPEAKER_01: But it requires work, right?
• 14:35
  SPEAKER_01: And, you know, clients of mine, they get the benefit of me helping them sort of to, you know, come up with this plan and we sort of do weekly check-ins and we make sure the plan is, you know, on the right path and where do we need to tweak and make adjustments.
• 14:48
  SPEAKER_01: But if you're doing this on your own, it needs to be looked at on a regular basis, right?
• 14:53
  SPEAKER_01: Not just at the beginning of the fall and then you hope for the best.
• 14:57
  SPEAKER_01: continue to check in with yourself.
• 14:59
  SPEAKER_01: Continue to see that you're on the right path and what needs to be tweaked and adjusted to fit your lifestyle.
• 15:05
  SPEAKER_01: But you can also involve the family in this, right, to make sure that it's working for your family as a whole if you're not sort of, you know, a single person living on your own to make sure that the family is engaged with your plan as well.
• 15:19
  SPEAKER_01: You know, one of the things that I like to do is I do a weekly check-in with myself, but I also do a monthly one, which is really good.
• 15:25
  SPEAKER_01: Like, what did I accomplish this month?
• 15:26
  SPEAKER_01: You know, I do that for myself.
• 15:27
  SPEAKER_01: for my family, for work, for my business goals.
• 15:31
  SPEAKER_01: And I think it's a really good way to help evaluate myself.
• 15:35
  SPEAKER_01: So I make sure that I journal this down and then I can go back on it.
• 15:38
  SPEAKER_01: It's like, okay, what did I do six months ago?
• 15:41
  SPEAKER_01: Did it work?
• 15:42
  SPEAKER_01: Did it not work?
• 15:43
  SPEAKER_01: What do I need to reevaluate for the next six months?
• 15:46
  SPEAKER_01: And I always thought if I can put myself in a position where I'm making myself take responsibility.
• 15:53
  SPEAKER_01: It makes so much more sense, and I don't have to feel like I'm not necessarily giving that away to somebody else, but I want to feel good.
• 16:02
  SPEAKER_01: I feel accomplished within myself, even though it's, as you were mentioning, baby steps.
• 16:06
  SPEAKER_01: It feels good to know that I've done it myself.
• 16:09
  SPEAKER_01: Absolutely.
• 16:09
  SPEAKER_01: Doing that sort of self-reflection, right?
• 16:12
  SPEAKER_01: Sometimes we don't want to do that self-reflection because we know maybe I haven't been doing what I should be doing or I'm not feeling the best I could.
• 16:17
  SPEAKER_01: But I think that it's really important.
• 16:19
  SPEAKER_01: It's vital, especially as we come out of summer.
• 16:21
  SPEAKER_01: This is sort of going full circle that we talked about at the beginning about, you know, that summer sort of has this like loosey-goosey sort of non-routine schedule.
• 16:29
  SPEAKER_01: You know, we're on vacation, kids are out of school, like it's all a little bit different.
• 16:33
  SPEAKER_01: And we lose sort of that sort of structure around our life.
• 16:37
  SPEAKER_01: But we can be honest with ourselves and say, because I've done this recently to myself as we start to come through summer to say, oh, wow, this is sort of not working for me.
• 16:49
  SPEAKER_01: For me, it's been my dinners, for example.
• 16:52
  SPEAKER_01: And the dinners are just not working for me in terms of fitting into my lifestyle, the quality of the meals, that sort of thing.
• 16:58
  SPEAKER_01: Because it's been summer, right?
• 17:00
  SPEAKER_01: And I've just sort of let it go a little bit.
• 17:02
  SPEAKER_01: So that is something that I've reflected on to say, you know what, this didn't really work for me.
• 17:07
  SPEAKER_01: How do I move forward in a way so that as I go through the fall and into the winter, that it works better for me now that I'm going to be a little bit more structured.
• 17:14
  SPEAKER_01: So having that self-reflection, like you said, seeing what's working, what's not, and then establishing some small things that you can start to move forward with.
• 17:22
  SPEAKER_01: where you're feeling more what you want for yourself regarding your health and wellness.
• 17:28
  SPEAKER_01: I love that.
• 17:29
  SPEAKER_01: And having people like yourself in our corner makes a world of difference.
• 17:34
  SPEAKER_01: You know, you are definitely a cheerleader for so many individuals, but you're there not just to hold somebody's hand, but to, you know, be there to almost knock them down, too, because it's like, okay, what do we need to do?
• 17:45
  SPEAKER_01: And get them accountable.
• 17:47
  SPEAKER_01: Yes, absolutely.
• 17:49
  SPEAKER_01: Like, I'm part of other people's self-care team, but I have my own self- care team at all, right?
• 17:53
  SPEAKER_01: Because I'm a human being as well, right?
• 17:55
  SPEAKER_01: I have the little life challenges everyone else does.
• 17:57
  SPEAKER_01: And it's important to have people that you can chat with about the challenges you're facing or the amazing successes that you're having with regards to your self-care.
• 18:09
  SPEAKER_01: surround yourself with those people that you can get perspective from, that you can get accountability from, that you can get, like you said, being a cheerleader.
• 18:18
  SPEAKER_01: I will always be my client's biggest cheerleader because my goal is for them to be their own cheerleader, right?
• 18:24
  SPEAKER_01: But in the meantime, I will cheer them on and hold them accountable and make them recognize where they're maybe falling short on their goals, but also where they are exceeding, right?
• 18:35
  SPEAKER_01: Because sometimes we're really good at Being harsh with ourselves.
• 18:40
  SPEAKER_01: But instead of...
• 18:41
  SPEAKER_01: There's also value in recognizing where you've been.
• 18:44
  SPEAKER_01: Oh, wait a second.
• 18:45
  SPEAKER_01: Yeah, I've been doing this particular habit for a while and it feels really good.
• 18:48
  SPEAKER_01: And recognizing that as well.
• 18:50
  SPEAKER_01: And you've got some great things happening.
• 18:52
  SPEAKER_01: But you've got a newsletter that people can sign up for where they can get a lot of tips and tools.
• 18:57
  SPEAKER_01: And let's talk about your book.
• 19:00
  SPEAKER_01: I love all this amazing stuff happening in your life.
• 19:02
  SPEAKER_01: It's absolutely extraordinary.
• 19:04
  SPEAKER_01: And I'm always thinking about...
• 19:05
  SPEAKER_01: look at all the people you're impacting on a global scale.
• 19:08
  SPEAKER_01: Right, right.
• 19:09
  SPEAKER_01: And that's my goal.
• 19:10
  SPEAKER_01: Like I really– my passion is really just sort of– Having, again, I'm speaking primarily to women, but it does go for men, too.
• 19:19
  SPEAKER_01: Feeling like you're not alone in sort of your struggles or your battle around self-care.
• 19:24
  SPEAKER_01: It's not easy to take good care of our health, right?
• 19:28
  SPEAKER_01: Because we have all of these competing priorities.
• 19:30
  SPEAKER_01: And, you know, you mentioned my newsletter.
• 19:32
  SPEAKER_01: I send it out monthly.
• 19:33
  SPEAKER_01: It's really just like a fun, it's not going to be, you know, a boring read.
• 19:37
  SPEAKER_01: There's a little, you know, there's a quote that features my little pocket beagle and lessons that I've learned, you know, from her around life.
• 19:44
  SPEAKER_01: And there's always tips and there's recipes and different things because I want you to be able to sort of have the full package.
• 19:50
  SPEAKER_01: And then my book, yeah, it's not going to be for everyone, but it's really about is focusing on the inner work.
• 20:00
  SPEAKER_01: A lot of what we talk about on this podcast, that inner work that needs to be done before we move forward with engaging in different habits.
• 20:08
  SPEAKER_01: And I'm very sort of vulnerable and raw in the book.
• 20:10
  SPEAKER_01: I've had my own sort of, you know, issues with mental health, with my relationship with food, with body image, different things, and how that shapes us in terms of taking care of ourselves and what I have learned through my own journey, what I've learned through the journeys of my clients And what I feel is important, again, is that inner work that I feel like we need to be a bit more in tune with before we just jump the gun and say, okay, I'm just going to start eating healthier, or I'm going to sign up for this new diet, or I'm just going to start exercising.
• 20:41
  SPEAKER_01: There's steps that need to be taken, sort of, and it's not another diet book or another self-care book.
• 20:47
  SPEAKER_01: It's really a conversation, an honest conversation about how how we can sort of change the perspective on how we've taken care of ourselves so that we can do a better job and taking a unique sort of custom approach to how you address your self-care.
• 21:04
  SPEAKER_01: So it's coming out in a couple of weeks.
• 21:07
  SPEAKER_01: So I'm very excited.
• 21:09
  SPEAKER_01: It's looking like September 9th or 10th, but I will be sure, like in the September podcast, we'll definitely chat about it.
• 21:16
  SPEAKER_01: But it's coming out, and again, it's not for everybody, but it's sort of laying the ground work or the foundation for your self-care.
• 21:26
  SPEAKER_01: Can't wait.
• 21:28
  SPEAKER_01: Yeah.
• 21:28
  SPEAKER_01: So it's going to be– it's fun.
• 21:31
  SPEAKER_01: I'm excited.
• 21:32
  SPEAKER_01: And I appreciate you mentioning it and the support.
• 21:34
  SPEAKER_01: I appreciate it.
• 21:35
  SPEAKER_01: Oh, my goodness, girl.
• 21:36
  SPEAKER_01: We just love having you on the Divas at Care.
• 21:38
  SPEAKER_01: We are so grateful for everything that you've done for us, you know, sharing all these amazing tips for all of our listeners.
• 21:45
  SPEAKER_01: So, Rhonda, some of our listeners are– wanting you to be a part of their team, how can they get a hold of you?
• 21:52
  SPEAKER_01: The best way is to go onto my website, which is RhondaArmorCoaching.com.
• 21:59
  SPEAKER_01: You can book a complimentary consultation there.
• 22:01
  SPEAKER_01: There's no pressure to commit to anything.
• 22:03
  SPEAKER_01: We just have a conversation.
• 22:06
  SPEAKER_01: see sort of my methodology and philosophy around coaching because I really am dedicated to it being custom coaching that's about you, not a one-size-fits-all approach.
• 22:18
  SPEAKER_01: So you can reach me there.
• 22:19
  SPEAKER_01: That's your best way.
• 22:20
  SPEAKER_01: But I'm also on social media.
• 22:22
  SPEAKER_01: I'm on Facebook.
• 22:23
  SPEAKER_01: I'm on Instagram, LinkedIn, Rhonda Armour Coaching.
• 22:26
  SPEAKER_01: Okay, Rhonda, last-minute question I have for you.
• 22:28
  SPEAKER_01: Do you have any last-minute tips, tools, anything you want to share with us?
• 22:33
  SPEAKER_01: I guess just going back to the plan, you know, as we wrap up summer, enjoy the rest of your summer.
• 22:38
  SPEAKER_01: You know, I don't want people to say, oh, it's the end of summer.
• 22:41
  SPEAKER_01: There's still plenty of really nice weather, well, here anyways, I am, and take the opportunity to enjoy it, but start to develop the self-care plan.
• 22:52
  SPEAKER_01: Start to map it out for yourself.
• 22:53
  SPEAKER_01: It can be a work in progress.
• 22:55
  SPEAKER_01: It's not, you know, carved in stone.
• 22:58
  SPEAKER_01: But map it out for yourself.
• 22:59
  SPEAKER_01: You'll feel so much better if you have a plan.
• 23:02
  SPEAKER_01: We all know that when we have a plan for anything in our life, we always feel so much more in control.
• 23:07
  SPEAKER_01: So let's start there.
• 23:09
  SPEAKER_01: Let's start to develop a self-care plan as we sort of finish up and come up the last few weeks of the summer so that you can go into fall confident and top of your game.
• 23:19
  SPEAKER_01: Thank you so much.
• 23:20
  SPEAKER_01: It has been a pleasure chatting with you today.
• 23:22
  SPEAKER_01: day.
• 23:22
  SPEAKER_01: Thank you so much.
• 23:24
  SPEAKER_01: It's always a pleasure.
• 23:25
  SPEAKER_01: It's amazing.
• 23:26
  SPEAKER_01: Having you on my program has just been a highlight.
• 23:29
  SPEAKER_01: And for all of our listeners, I will be posting all of Rhonda's information on our social media so that you have a chance to check her out.
• 23:37
  SPEAKER_01: You know how to get a hold of her so that you're aware of when her book comes out too because I know that that's going to be an absolutely great thing.
• 23:44
  SPEAKER_01: And to all of our listeners, you know, thank you so much for tuning in to us.
• 23:48
  SPEAKER_01: You know, we really appreciate you.
• 23:49
  SPEAKER_01: We're so grateful.
• 23:51
  SPEAKER_01: Remember to like, share, and comment on our programs.
• 23:53
  SPEAKER_01: It really does help us out.
• 23:55
  SPEAKER_01: I hope that all of you have a fantastic day and that you remember to
• 23:59
  SPEAKER_00: do something kind.
• 24:00
  SPEAKER_00: Until next time, everyone.
• 24:02
  SPEAKER_00: Thanks for listening.
• 24:03
  SPEAKER_00: This show was brought to you by Divas That Care.
• 24:06
  SPEAKER_00: Connect with us on Facebook, on Instagram, and of course on DivasThatCare.com where you can subscribe to our newsletter so you don't miss a thing.