The Best Routine for Divine Relationships with God, Food, & Your Body

Today we have a solo episode with our host, Sierra Brown (Faith-Based Health & Wellness Coach and Founder of Melanin Well & Co).

Episode 1 is all about increasing intentionality and creating space for small moments of nourishment; specifically a God-centered morning routine designed for optimal relationship with God, food, and your body. And this episode… her fav yet.

She shared 4 hard truths holding you back from executing a consistent God-centered morning routine each morning; as well as info on...

1. Why nourishment is truly so impactful
2. How much small moments of nourishment add up
3. The secret to a God-centered morning routine for optimal health and wellness
4. 4 examples of what wellness can look like executed within your morning routine
5. Her best pre-bedtime practice to increase consistency and decrease how often you hit snooze

Listen… the Season 1 3W’s episode is the most downloaded episode of Melanin Well so far and this one is even better. So many gems. So many nuggets. So excited for you to tune in.

Join us in “Living Melanin Well” our ✨free✨ community hosted in the Geneva app. Each week, we have live prayer and weekly challenges. And there’ s so much more to come. Click the link below and join us.

https://links.geneva.com/invite/b99efbc7-f663-4140-b75f-5069c2915c10

Want to join us on March 8th for Heavenly Habits; our God-centered morning routine workshop designed to help you create & implement your own routine built for optimal relationship with God, food, and your body? 👇🏽

Email the phrase “HH” to [e-mail] and nab your seat. Seats are limited and you do NOT want to miss this event.

 

About Sierra:

Sierra is a Faith-Based Health & Wellness Coach residing in Dallas, TX.

She helps Black women of faith all over the world unlearn diet culture’s LIES so they can THRIVE in purpose, make health & wellness second nature, and avoid burnout.

Over the past decade, through trial & God's gracious leading, she's helped thousands of women remove weight loss and thinness as idols and strengthen their relationship with God tenfold.

As a result, these beautiful women are bringing God's light and love at such a great capacity into varying industries all over the country, into their homes, and their communities.

The best part? They're doing this while also honoring God and their bodies first.

 

Episode Transcript: 

Season 2 Episode 1

You are listening to Melanin Well with Sierra Brown, a podcast where we bring faith-filled messages to Black women all over the world to help them discover how to unlock their very own version of sustainable wellness. I am your host, Sierra Sarah, your favorite wellness coach and goofy online BFF. Every week we will expose and discredit a new diet culture, lie, and provide you with tailor made habits, skills and practices to help you leave that life of misery behind and reposition God at the forefront of your life and center of your heart. Thank you so much for making some time for me today. Booze. Now let's dive in 1s guys. And welcome back to the Melon Wall podcast. Like, can you believe it? It has been nearly, I don't even know how long at this point since we started this podcast. It's been over a year and it's been a while. It's been a while since we've gotten together. But I'm so excited to bring you guys season two, episode one. And it's actually a part two, episode two, our most downloaded our most popular episode. So without further ado, let's look at into it. Okay, so listen, since I recorded season one, episode one, which was managing holiday stress as a black woman with the three WS, I've really picked up on about four hard truths related to why black woman of faith either choose not to implement morning routines or feel like they can't stick to them. If you've been here long enough, then you know how truly important morning routines aren't. Just to me from my coaching philosophy standpoint, what I teach clients, but also to me personally in my personal life. If you follow me on Instagram, then you literally see me nearly every single day really sharing these breakthroughs and things that I got from my morning routine. So it's not just something I teach you guys, but it's something that I practice in my real life every single day. So let's get to those four hard truths and today I'm going to expand on a lot of what I taught you last year, give you some new nuggets. This is going to be your new favorite episode. 1s Those four hard truths. And listen, when I say they're hard, I mean they hard. Okay? So just embrace yourself. So number one is that we keep our eyes fixed on our struggles at times. Like, because as a black woman, especially, you know, and specifically a Black woman of faith, our struggles tend to be more than the average person. And even for 2s even for the greatest believer, even the person who lives in God more than anybody, if that even exists, it still can be difficult not to keep your eyes fixed on your circumstances when there are so many things bubbling around. So when we keep our eyes fixed on our struggle at time, our circumstances, we then rush off to the struggle. I know it sounds crazy. I know it really does. But I literally see black women to faith do it all the time 2s because it is struggle and because we're already under a lot of stress and also not managing our stress very well. The struggle feels urgent. Okay? So we rough off to the struggle because it feels urgent. But the truth is that we actually struggle a lot in our daily lives because we are going out into the world, whether it is physically or it is virtually without our armor on. Without our armor on. So I'm not invalidating the struggle. The struggle is real. But you have your best chance. You have your best chance to laugh against that struggle when you put on the full armor of God. And not just that, when you start your day with your eyes fixed on Jesus. 2s That's that first hard truth. Okay? We're looking at our struggle too much, and we're rushing off to it because it feels urgent. Okay, now, our second struggle, and this is a very common one and a very, very, very hard pill to swallow as well, is that we believe thinness is what is most important. Now, this is due to diet culture. This is due to weight and fat stigma. But because of this, our value are worth lies in our ability to execute actions that lead to weight loss, things that change the scale number so those actions come first, and then we kind of give our remaining time to whatever else we choose. Now, for most of us black women of faith, that tends to be God. I mean, most of the women that I encounter on Instagram 1s or on TikTok, because I've been doubling the tiki tucker a little bit. Most of you guys who I encounter there is some level of connection with God in the morning. However, it typically comes after several other things for a lot of people. So for those of you guys who may be in a season where you want to live a healthier lifestyle or you're quote, unquote, making a lifestyle change in those seasons because thinness has become so centric to your being, you tend to prioritize those things over God, turning your body, turning your weight, turning those actions into idols. And we all know that I be throwing that word around here, but it's true. 2s So that's the second hard truth. We're placing those actions. We're placing those behaviors before God. We're not actively consciously saying they're more important, but we are putting them first. And a lot of it has to do with the weight and fat stigma that we have and that there is. And because of that, we feel so uncomfortable in our bodies. Feels like weight loss is an emergency. Thinness is an emergency, but it's not. Now the third truth goes along with the second one. Now, 1s guys, quick break from the episode to tell you I have some news, the major news. On March 8 on March 8, I am hosting a free workshop. It's called heavenly habits, honey. And literally everything that you learn in this episode, everything I introduce you to, is going to be covered in depth in this workshop. Not just the education piece, but also the implementation piece. So in Heavenly Habits, you are going to create your own three step morning routine for optimal health, wellness, and relationship with God. So if you want to join us on March 8, it's going to be limited availability. Email. HH stands for Heavenly Habits, honey. HH to [e-mail]. That's HH to [e-mail]. Now, let's get back to the episode. 1s This third truth is that we believe that we're not good enough until we lose weight. Now, I have never once heard someone say that out loud or just freely give me that information. But I've asked people that question in like a passive way a million times. The answer, nine times out of ten, is yes, there is something that we are waiting on until we hit a certain scale weight, until we be returned to a certain dress size, et cetera, et cetera, et cetera, list goes on. So because we subconsciously believe that we're not good enough until we lose weight, our identity, our worth is tied to our appearance, our body shape, the number on the scale. So if we have that strong belief ingrained into us, then of course we are going to prioritize actions, tasks, things that are closely and tightly connected to thinness, to weight loss duh, because we're forgetting who we are. Now, I'm not saying this happens 100% of the time. I'm not saying that this happens for every single person, but these are all things that everything I added to this Hard truth list. I've had conversations with at least ten to 15 people in the past year. I didn't just throw out random things. These are basically statements based off of case studies from our conversations in the Instagram DMs. So with that being said, we have our final hard truth, and that is that we believe that we can't be both fat and worthy of God's best. Okay, so this is kind of very similar to three, but it's a little bit different in this sense. So because we believe that we can't both be fat and worthy of God's best, we limit our relationship and we limit our purpose. So think about how often actually, I literally just had a decision call with somebody last week where she told me that there were things that god was calling her to, certain ministries, certain places that god was calling her to, but she hadn't committed to doing it, and she hadn't been obedient yet because she was waiting until she lost weight. She didn't feel comfortable going into spaces. So because we tie our worthiness, 2s because we tie our worthiness and to our size, our dress size, how much we weigh, all of those things, we are limiting our relationship, we are limiting our purpose, and we're limiting our influence in the world. And ultimately, because we also believe those other things, we have a hard time of believing that we are actually the masterpiece that God's does, that we are. So those are those four hard shoes. I really hated to come. 1s Throwing darts this early in the season, but I really just had to get those things out of the way now because we're actually in part one of a four part nourishment series, where I'm going to be talking about four different small moments of nourishment that are just so stinking powerful. These four small moments of nourishment are all things that literally, if you implement these four things, you don't have to change a thing. If you continue to pursue these things for the rest of your life, you will continue to improve your health outcomes, you'll continue to increase your nutrient intake, you will continue to feel well and be well. But listen, we got four weeks to go over this. So with that being said, I do want to talk a moment about nourishment before we hop into the morning routine aspect of this episode. So why nourishment? Okay? So if you guys have been around for a bit, 1s you guys know that I've been saying the word nourishment a million times a day. Now, there's a reason for that, because it's freaking important. And it's not just freaking important, but it is impactful. So why nourishment? The answer to that is because nourishment. And when I say nourishment, what I want you to think about is pouring in. Anything that pours into you is what I classify as nourishment. Now, 2s obviously, I have super clinical and scientific definitions for all of these things. 1s That's not this episode, but for the sake of this episode. And so I don't have you here longer than 30 minutes, I want you to think about nourishment as pouring in. So nourishment creates a biological, a mental and emotional, a spiritual environment where our bodies feel supported, to live abundantly, to pursue health, to pursue purpose. Okay? That is why nourishment, so many of you guys struggle with even getting started. I used to talk about consistency all of the time, but really, over the past couple of years, what I've noticed the most, a lot of you guys are stuck in park. It's what I call failure to start, okay? A lot of you guys are stuck in park, and that's because you guys haven't created that foundation. 2s You guys really haven't created a supportive environment for your body to even feel for your mind, body, and spirit, to even feel ready to pursue health, to pursue purpose. And so you heard me say the phrase small moments of nourishment earlier. I didn't just say nourishment because also, a lot of you guys are doing too much. It doesn't take all that. That used to be my phrase. I used it all the time. It all take all that, okay? It doesn't take all that. Ultimately, all it really takes is a series of small moments of nourishment. Okay, and I cannot say this enough my client Stacey, actually, she's actually a Melanoma Academy graduate ad now, as of last week. But. She actually said this exact phrase last week, and I was like, snap my fingers in the background. But she said, small moments add up. And she couldn't be more right. Those small moments add up. So don't you worry here. In a few minutes, I'm going to break down what some of those small moments look like to give you a better picture of what that means. So for those of you guys who are like, see here, I hear you like that little definition of Nourishment that you gave me enough. 1s Obviously, you guys know I have well, not obviously, some of you guys know I have a Nourishment infographic that's pinned to the top of my Instagram. For those of you guys who are meeting me for the first time and you don't follow me on Instagram, my tag is at. I am melon and well I am Melon and well, you will find a post pinned to the top that talks about Nourishment. But also, if you go to the Show Notes, if you go to the Show Notes right now, you are going to find a link for our completely free private community, Living Melanin Well. Okay. That community is going to be supported to this podcast all of season two. I have a couple founding members in there that have been getting it ready for you guys, but you can find that in the Geneva app. So if you click the link that's in the Show Notes, it's going to take you to download the Geneva app, create your profile. You don't have to do anything. Just click that link to get started there. I am actually going to be very soon hosting weekly workshops in there to really break down what Nourishment is and what a Nourishment focused approach looks like because it's that important. So we're going to be talking about a lot more. And literally, I'm going to have a standing, probably standing one to two master classes a week live. I'm really breaking that down for you guys. You guys can get a really good understanding of it because it literally is that important. So make sure you join us in a living mail in a well community. We literally have weekly nourishment challenges. We have prayer Monday, Wednesday, Friday at 1130 Central time. Literally so many things, and it will only grow from here. So show notes. Now let's dive into the morning routine piece of this episode. 2s So if you listened to the season one episode, one episode, then you know what the three W stands for. You know that it stands for worship word and wellness. In that order. In that order. Worship word, wellness. Okay? So the three WS is actually and it's expanded in a year. That's why we had to have another episode because it's gotten even better. Okay? So three W is actually what I call a three step framework. And I'll explain why it's a framework in a second. But it's a three step framework for a God centered morning routine that is designed for optimal relationship with God food in your body, okay? It's designed for optimal health and wellness. Okay? It's not just about God now. It is about 75% about God. But that 25% wellness is potent. Okay? Believe me when I say that. Believe any of my clients. Listen, if you ever see any of my clients on the streets, you ever see them in my comments, just ask them a general question. How powerful, like, how impactful has the three W's been to your life? And they're going to say, life changing. Do it, run. Do it started right now. So it is a framework. And the reason why I call it a framework instead of just a simple morning routine is because it can look a million different ways. It can look a million different ways. There can be so many different variations of the three W's. And for everybody, there's at least three different levels, three different levels of the three WS. And what I mean by that is one of the purpose of the three W's framework is a sustainable, sustainable morning routine. I'm pretty sure in season one, episode one, I talked a lot about how I had tried a lot of super popular morning routines. One of them was the miracle morning. And I'm not knocking on it, but it's not sustainable for most people. And also it lacks spiritual elements to it. For black women of faith or just people of faith in general, there are no spiritual elements elements to it. If there's a million steps in a none of them steps guy, okay? So. 2s Whenever I was going through that season in my life, actually, I was grieving and I was trying to find a morning routine that worked for me. I was like, none of these are sustainable. And if they're not sustainable for me, I know they're not sustainable for my community, for my followers. So in order to make this framework sustainable, we have three different levels. Okay? Now, level one for everybody is something that they can do now. Okay? Now typically the advice I give people is to make it five to ten minutes. So you're going to hit all three of those levels in five to ten minutes. Now, my client, Stacey, who you heard on the preview episode, talking about how much she loves the three w's most of the time, Stacey does her level one routine that takes five to ten minutes, and she feels the overflow immensely. She's drowning in overflow from that level one. Okay, now again, level one, five to ten minutes is something that you can do right now without a whole lot of extra planning, without a whole lot of extra intentionality. Now level two is something that's a little bit longer, 15 minutes plus, still hitting all three of the w's, but it's a little bit longer and it's going to take a little bit of effort, a little scheduling, a little intentionality from you to make it happen, whereas level three is a little bit longer. You know, we're talking, we're talking in that 30 minutes plus range where it's not just going to take some intentionality from, from you. There may be some sacrifices that have to be made. There may be some skills that have to be learned. For example, if you're a person who is barely holding on when you wake up in the morning, you know you only have 15 minutes. That means that there's something in your life that's going to have to change in order for you to implement something that's 30 minutes long. So to literally be like, hey, I want you to use this 30 plus morning routine, but I know you're really struggling to sleep at night. You're getting 5 hours of sleep. That's unrealistic. That's not sustainable. 2s That is why that very first one is something that you can do now. Because if you choose something that you can do now, honey, you give yourself full permission to choose something that you can do now. The overflow is immense, I promise you. Now, again, you're still covering worship, you're still covering Word, and you're still covering wellness. And I'm going to really give you a peek into what one us looks like here in just two minutes. But I want to talk a little bit more about the variations. So when I say variations, what I mean is that worship can look a million different ways to a million different people. Ultimately, it's about honoring God. It's about praising God. It's about getting present with God. It's about getting to his feet first before you dive too deep into the Word, before you dive too deep into the devotions and all those other things. So maybe for somebody who is super musically inclined, worship songs, you know, just tearing them apart, okay, maybe their, their first w is going to be a little bit, a little bit more dependent on worship music. Okay? 1s Now, maybe somebody is like a prayer warrior. Maybe there's somebody who just like prayer is one of their gifts, okay? First things first. They may be in that place of gratitude, just in deep into prayer, okay? One of those people, and I actually am that person. That's what if you if you hear it in my voice, it's like I'm that person, like, walking around the room just praising God. Maybe that's what your worship looks like. But there may be some people, some people who maybe are early in their journey where that first W looks like creating a gratitude list, writing down three things in their journal that they're grateful for, three things that God's done for them this week. So, again, it can look totally different from person to person. Now, remember, you have three different versions. So if one person can have a completely different variation from you, 1s routine to routine, but then there's three different versions of it, can you see how what I mean, the possibilities are endless here. So that is why it's a framework, and it's not just a simple morning routine. And if you listen to season one, I didn't call it a framework then. That's because we've expanded, we've improved, and now everybody does three levels. It's not an option. It's not a suggestion. It's you have three different levels. 1s And also, we've added lots of different variations. Honey, the three W, they've leveled up. So with that being said, before we dive into the small moments of Nourishment, what the third W can look like, I do want to give you a quick little bonus tip. Okay? So a quick little bonus tip for you guys who maybe have already implemented the three WS. I currently have a weekly challenge going on in Living Mellon. And, well, right now, where we are starting our day with a God Center morning routine. It could be the three W, or it can be whatever morning routine you already have going. First thing that means no social media, no checking your work email or any of that 1s before you start your morning routine. So that's the challenge that we have going on right now. Now, I promise my growth, I will give them some tips to increase intentionality when it comes to their morning routine. So if you already have something in place or you plan to try the three WS, what I call a PM wrap up. PM wrap up is vital, okay? And that's just where, once you get to the end of the day, I recommend about 30 minutes before it's time for you to be in the bed. That's where you're just taking a second to review how the day went. You're really just taking a second to just to really let go of the day, to surrender the day, to get to that moment where you believe in your heart that what you did that day was enough. 1s And then reviewing your morning routine. So not just saying like, I'm going to do the morning routine at this time, but really breaking down every step of it. I want you to visualize I want you to visualize your alarm going off. What happens after your alarm goes off? You get up, you go and you turn it off, literally. I highly recommend getting an alarm clock for those of you guys who are like, how are you so consistent with your morning routine group? I will be nutting without an alarm clock that's all the way across the room. That's how I don't snooze. So visualizing it from start to finish. Okay, now that you have visualized it from start to finish, just also doing some barrier predicting, thinking about anything that could possibly get in the way of you executing it and just doing anything you can the night before to prevent those things. So the difference that this makes is that 3s it's kind of like faith action. As you are actively planning and setting the intention to do your morning routine in the morning. Like, your intentionality is actually increasing. So you've already visualized, okay, you've already thought to yourself, I need to make sure to plug my phone up across the room because I have hit snooze for the past three days. 1s All of these things are happening 2s as you do that, as you increase intentionality when you wake up in the morning, it's like muscle memory. Your brain is not going to forget all of that work that you did, and you're going to pop out of bed and you're going to get to it. Okay? So PM wrap up visualize. Now, listen, if you're in Livit Mellon or ask me for my version of the miracle morning's bedtime affirmation, the one great thing I got from the miracle morning is their bedtime affirmation. And I remixed it for for women of Faith. 1s So if you're in LMW or you're going to be in LMW, hit me with a DM and say, hey, girl. Or on Instagram and say, hey, can you give me that bedtime affirmation you were talking about on the podcast? And I will send it to you. It's wonderful. That's actually two bonus tips. It's basically like this four part series that talks about it's like affirming that you're not just going to do the morning routine, but why you are doing the morning routine. There are several states statements within it that I'm like, I am going to bed at this time. I am waking up at this time. And it's good. I see a huge difference between when I do it and when I don't. Okay, so now, final piece of this podcast episode. I promise I'm not holding you any longer. 2s Is that third W. So some of you may have attended a three W 1s training or two. And if you have, then you know that third W is stands for wellness. And you know that I'm not telling you to work out. Yeah, you heard me correctly. I'm not telling you to work out in this third is why. So of all of the people that I've coached through implementing your three WS, 1s there is one particular thing that always happens for those that struggle implementing it. That thing that happens is people do great with worship. And word. Once you have it in your heart that you're giving your morning to God, you're like, yes, worship, yes, word. And then two things either happen. There's the person that skips wellness altogether, or there's the person that rushes to go work out. Okay? Now, those hard truths that I talked about earlier are directly connected to this behavior, okay? Now, whether it is fear of failure connected to those small truths that prevent you from doing it at all because you're just like, oh, well, I'm not going to be able to do it, or I'm not going to be able to get done, so I'm going to leave on a positive note. I don't believe in my ability to do it, so I'm going to leave on a positive note. Or you're the person that skips to the workout because you've already felt anxious enough, because you haven't done anything yet. And you're afraid that you're going to run out of motivation, you're going to run out of gas. So let me rush off and hurry up and do it. 2s This third W is not about action. It's about intentionality. So for those of you guys who have been doing the three W's and you have been placing actual wellness actions and behaviors and different things in this W, I hate to be the bearer of bad news, but you've been doing it wrong. This particular W is about intentionality. So what we're going to do really quickly is I am going to give you basically a look into four different small moments of nourishment. Four different examples, common examples of small moments of nourishment that I help people implement. And I'm going to show you what that looks like within the container of the three W. Okay? So those four small moments of nourishment is number one, honoring your hunger with meal ranges. Okay? So if you've been following me long enough, you definitely heard me say the phrase honor your hunger. So all that means is creating meal ranges where you check in with yourself to see if you're hungry or not and honoring those. Okay, that's it. I've even done this in the past where I've worked with a lot of clients where I'm like, hey, create a meal schedule. A meal schedule is great, but it's not so great for somebody who has a poor relationship with food. However, meal ranges are a little bit more supportive because they empower you to actually eat when you are hungry instead of eating because a clock tells you to eat and honor your hunger. If you're somebody who is interested in intuitive eating, honoring your hunger is something that has to happen before you really dive into anything past, like rejecting diet and mentality is number one. But number two really is honoring your hunger. So that's that full. That first small moment of nourishment is honoring your hunger with meal ranges. That second one is 15 to 30 minutes of joyful movement. Okay? Can be whatever you want it to be as long as it's joyful, as long as you are enjoying it. 1s And actually, again, remember, it's intentionality. So I'll break down what that looks like. Actually, I'll break it down now. So what that looks like is you choosing what that joyful movement is. If you haven't already decided what it is, you're choosing it or you're just confirming where it is in your schedule or you are like, for example, there are a lot of times for me, I'm in a season where I'm just like doing workouts in the Nike Training Club app. And so a lot of times in my third W, I'm choosing what workouts I'm going to do in the Nike Training Club app. I'm making sure I have them scheduled because the app has a feature to schedule. So to backtrack a little bit to honoring my hunger with meal ranges, what that looks like for me is I'm going through my schedule for the day and I'm making that my making sure my meal ranges makes sense for that day. So maybe I have a day where I have a podcast interview or I have other things that are in my schedule. I may need to move my meal range. Around just a smidge to reflect the flow of my schedule. I'm still going to keep it near where I know I'm typically hungry, but I might move it a little bit earlier just in case I have a meeting towards the end of that range, all still in the same place. I'm still going to eat if I'm hungry. But ultimately we do have meetings and we do have things 1s that happened. But if you are proactive and you say, okay, I know I have this coming up, so let me move this alarm to check in with myself a little bit earlier 1s so that maybe I might be a little bit hungry already. I can go ahead and eat, and then maybe I can eat again after the meeting. Just little things like that. So that third small moment of nourishment is prayer. And not just any prayer, but afternoon prayer. A lot of us, we start our days in prayer, but there are very few of us that carve out time in our afternoon for prayer. And that's some of the reason why we pray at 1130 Central time in living melanin and well every Monday, Wednesday, Friday. That's the goal. The goal is for me to help people, to create that small moment of nourishment, to create that pause, to honor our Father and to ask for what we need when we need it, to surrender our worries to Him, to really just carry over into the rest of our work days. So for this particular small moment of nourishment, what I'm doing in that third W is I'm making sure I have prayer time in my schedule. I'm making sure I haven't double booked myself, which happens every now and then. If I have double book myself, I'm saying, okay, when can I take 15 minutes to pray in the afternoon? Because somebody scheduled a podcast interview in here. 1s I forgot to block that time off my schedule. I'm making sure I have that time carved out, and I'm also creating intentionality around it. I am praying at 1230 today, and actually, I think I'm feeling a little off today. I'm feeling a little out of it. So I think I'm actually going to use the YouVersion app for their prayer prompt because I'm not feeling like the girl who just gets up and just walks around and prays. I'm not feeling like her today. So we're creating intentionality. We're checking in with ourselves, and we're setting ourselves up to actually commit to that time and give him that time. And finally, that little bonus tip I gave you earlier about the PM wrap up, that's a small moment of nourishment. So that would be ten to 15 minutes evening wrap up in prayer. So doing what I told you earlier with the PM wrap up, but also taking a few minutes to pray over it. So what that looks like in the third W is making sure that you have it in your schedule or making sure you at least have enough space for it to happen. I'll use myself as an example because I know I have a lot of ambitious women listening to this podcast, but what happens for me a lot of times is my work schedule gets a little bit over ambitious. I'm currently working on a new certification, and so I'm supposed to be doing school work after I finish work. So a lot of times on workday, we'll kind of go over maybe a client asks for a time that I should say no to. I'm working on it in therapy, and then my day ends up ending an hour later, and then I have to do school work, and then it's 830. I know I have to be in bed at 930. What is the chance that I'm actually going to take this time to do my evening wrap up, shower, do my skincare routine, all of those things? 1s And get into bed on time. It's not likely. So if at the beginning of the day I noticed like, oh, step, I haven't created enough space for this, I can make some accommodations. So again, imagine if you did all of these things. That's what I want to I want you to take a moment like when I said small moments add up earlier. Imagine if the biggest small moment of nourishment of all is your three WS is your God Center Morning recent. So imagine you starting your day with your God Center Morning routine. Then imagine you eat when you are hungry and you're constantly nourishing yourself and replenishing. Not replenishing, but you're just constantly pouring in beautiful nutrients into your body or even just foods that you enjoy. So imagine you're honoring your hunger with those meal ranges. You're not walking around hungry. You're not walking around depleted. You're not walking around with brain fog. Imagine every single day you're moving at least 15 to 30 minutes and you're enjoying it. Imagine you're praying after every afternoon. And imagine you're actually closing out your day, 1s assessing how things went, leaving the day in that day and taking just a few moments to pray over that, and then creating intentionality for the following day. Think about how dipping your life would be with just those simple, small moments. Just those simple, small moments and the three W that framework empowers you to be able to do those things. So I hope you guys found this episode helpful. I seriously missed you guys so much. The whole time I'm recording this, I'm thinking about, oh my gosh, this has been so fun. I missed doing this. So as a quick reminder, join us in the Living Melon and well community. We'll have lots of supplemental content in the community that will not be on Instagram. Again, you can find that in the show notes. But also I will probably insert this somewhere into the episode, but just in case I don't, on March 8. 3s Eight. We have a workshop coming up and it's my favorite one ever, okay? And it's called Heavenly habits. Okay? So if you like the three WS, if you have enjoyed this framework, if you've enjoyed what we talked about today, if you've enjoyed learning about small moments of nourishment, heavenly Habits is going to go over all of the stuff that we talked about here in great detail and actually walk you through implementing it for yourself. So literally, in heavily habit, I'm going to be helping every single person that registers and attends create their own variation of the three WS. It's going to be awesome, it's going to be amazing, it's going to be wonderful. And it's on March 8. So what I want you guys to do, because we don't have the landing page up for you, I wanted to make sure to get this episode out on the 22nd is if you would like to sign up for Heavenly Habits, all you have to do is email HH, just two HS to [e-mail]. That's it. Email HH to [e-mail] and I will reserve your seat because we are capping it off at 25 because I need to be able to serve you guys and help you create this routine and also identify some small moments of nourishment that you want to implement in your life. So get excited. Heavenly Habits on March 8. In the meantime, I'm going to be supporting you guys in living melanin. Well, we will have a nourishment workshop between now and March 8. There also more than likely will be that ebook that I've been talking so much about sometimes between now and March 8. So, so many things to support you guys. And as always, prayer monday, Wednesday, Friday and 1130 Central time. So again, I've enjoyed this guys. I will see you every Wednesday. 1s That's our day for the podcast. So yeah, thank you guys so much. Please do not forget to review the podcast. Please do not forget to share this episode to your story, send it to your girlfriends. I really feel like we got something here. So I love you guys so, so much and I'll see you next week.