MELANIN WELL

If you're a Black woman of faith hoping to pursue purpose more consistently, live in alignment daily, and foster the most intimate relationship with God you've ever had then Melanin Well is for you. If you're also a Black woman who is really struggling with distractions of the world produced by racial trauma + diet culture; especially and specifically obsession with thinness, chronic dieting, and self doubt then you've absolutely come to the right place. And finally, if you're ready to unlock your very own version of sustainable wellness and activate the reciprocity between your wellness and God... KEEP LISTENING!!! Join your host, Sierra Brown, a Sustainable Wellness Coach, as she transparently shares her testimony weekly of being delivered from Diet Culture through her faith and helping 100's of other Black women do the same. As well as from time-to-time, interview other experts who will provide their testimony and best practices to help you master sustainable wellness and foster your relationship with God. 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. Welcome to Melanin Well.

3 Strategies for Prioritizing Rest & Managing Stress with a Busy Schedule 06/03/2023

3 Strategies for Prioritizing Rest & Managing Stress with a Busy Schedule Today we have a solo episode with our host, Sierra Brown (Faith-Based Health & Wellness Coach and Founder of Melanin Well & Co). Episode 6 is all about deep stress and how it can specifically present in Black women; as well as 3 strategies to prioritize rest and managing stress with a busy, stressful schedule. A Few Highlights from the Episode: How stressors interact, cumulate, and multiply to create deep stress. How to Build Powerful Moments of Pause Throughout Your Day The Power of Filtering Your Goals & Plans Through the Holy Spirit Join us in “Living Melanin Well” our ✨free✨ community hosted in the Geneva app. Every Monday, Wednesday, and Friday at 11:30 CST we gather for live prayer and when I say God’s been moving in that group… I MEAN IT. And there is so much more to come. Click the link below and join us 👇🏽 Want to join us in the next round of Heavenly Habits; our signature morning routine free workshop? HH is all about creating & consistently executing a God-centered morning routine built for optimal relationships with God, food, and your body. Join the waitlist for the upcoming June session below. Spots will be limited.👇🏽 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. Don’t forget to connect with her over on IG @ /episode/index/show/melaninwell/id/27031731

A Look at Grief 3 Years Later: Reflections on Life + Loss 05/27/2023

Tapping into Healing with Sandra Mclagan of Christ-Centered Tribe 05/17/2023

Tapping into Healing with Sandra Mclagan of Christ-Centered Tribe Today we have a guest interview with our host, Sierra Brown (@)—Faith-Based Health & Wellness Coach and Founder of Melanin Well & Co and Sandra Mclagan (@)—Registered Nurse, Accredited Certified EFT Practitioner & Founder of Christ-Centered Tribe. Episode 4 is all about the power of tapping, a collection of techniques that addresses both the mind and the body at the same time and evokes acceptance and healing. Sandra and Sierra share their personal experiences with tapping and how it has helped them accept how they feel without judgment. Sandra also shared her journey to becoming an Accredited Certified EFT Practitioner. They also discussed how tapping can deepen your relationship with God, help with healing trauma and body image, and how it can make space for you to hear God's voice in a new way. A Few Highlights From the Episode: What EFT Tapping actually is (4:37) How tapping can aid in healing trauma (8:23) The differences between EFT and guided meditation (15:20) What EFT actually looks like IRL (17:53) How to tap through bad body image days (20:16) How to partner with God through healing work (25:42) God’s role in Sandra’s practitioner journey (28:20) Best practices for getting started with EFT (36:38) EFT for ADHD (38:38) Want to join us the next round of Heavenly Habits; our signature free workshop? Join the waitlist below. HH is all about creating & consistently executing a God-centered morning routine built for optimal relationships with God, food, and your body. Join the waitlist for the upcoming June session below. Spots will be limited.👇🏽 Join us in “Living Melanin Well” our ✨free✨ community hosted in the Geneva app. Every Monday, Wednesday, and Friday at 11:30 CST we gather for live prayer and when I say God’s been moving in that group… I MEAN IT. And there’ s so much more to come. Click the link below and join us 👇🏽 About Sandra: After growing up in the church and years of full-time ministry, Sandra had gotten to a point where she realized she could do a lot of spiritual activity without ever truly looking God in the eye. Over the course of the next few years God led her into a regular practice of Christ-centered meditation. She is now the founder of Christ-Centered Tribe which offers daily guided meditation. This eventually led her to serve her clients who, after developing their own meditation practices, knew they wanted to break free of limiting beliefs that were keeping them stuck in less-than-God’s-best, but had tried everything else without luck. As a registered nurse who has helped patients with their physical health for over 20 years, Sandra now offers personalized coaching that addresses mind-body-and-spirit with the holistic healing modality of EFT tapping as a Accredited Certified EFT Practitioner. Don't forget to connect with Sandra on instagram @. 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. Don't forget to connect with Sierra on instagram @. Send her a DM and share your biggest takeaways from the episode. Resources Mentioned: Tap with Sandra Sandra’s Patreon for Guided Christ-Centered Meditation Sandra’s Youtube Channel for Free Meditations Tapping Solution App Article on EFT for the ADHD Brain License Code: DQKQCSHOI0MA8ORG /episode/index/show/melaninwell/id/26861037

Body Image Healing for Black Women with Tiffany Ima 05/10/2023

Body Image Healing for Black Women with Tiffany Ima *Content Warning: eating disorders + disordered eating Today we have a guest interview with our host, Sierra Brown (@iammelaninwell)—Faith-Based Health & Wellness Coach and Founder of Melanin Well & Co and Tiffany Ima (@)—Body Confidence Creator & Founder of Simple Body Confidence LLC). Episode 3 is all about ED recovery and body image healing for Black women. Tiffany vulnerably shares her story and drops so many gems that I know will encourage healing in anyone who listens to this episode. A Few Highlights From the Episode: Tiffany shared the complications she experienced in ED recovery at the intersections of being a Black woman but also Christian early in her journey. She also shared the first step you must take to begin healing your body image and it’s GOOD. And you don’t want to miss Tiffany’s 3 principles of simple body confidence. Need ED Support? Contact the NEDA Helpline for support, resources, and treatment options for yourself or a loved one who is struggling with an eating disorder— ✨ Want to join us the next round of Heavenly Habits; our signature free workshop? Join the waitlist below. HH is all about creating & consistently executing a God-centered morning routine built for optimal relationships with God, food, and your body. Join the waitlist for the upcoming June session below. Spots will be limited.👇🏽 ✨ Join us in “Living Melanin Well” our ✨free✨ community hosted in the Geneva app. Every Monday, Wednesday, and Friday at 11:30 CST we gather for live prayer and when I say God’s been moving in that group… I MEAN IT. And there’ s so much more to come. Click the link below and join us 👇🏽 👸🏽 About Tiffany: For 15 years, Tiffany Ima was ruled by depression and controlled by her emotions. In 2016 she was unable to have healthy interactions and struggling to get out of bed for months. She decided to make a commitment to her wellness and take control of her emotions. Right now, she is a certified personal trainer through the National Academy of Sports Medicine, and through experience learned how to manage depression through thoughtful self-care methods and exercise. She aims to help creative women to do exactly the same. You can connect with her on Instagram @tiffanyima or follow her simple exercise tips for creative women on @tiffanyima.trains or her website 👸🏽 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. Don't forget to connect with Sierra on instagram @. Send her a DM and share your biggest takeaways from the episode. License Code: VTX0BTSMAMXN61OG /episode/index/show/melaninwell/id/26801079

Redefining “Healthy” While Healing Trauma 05/04/2023

Redefining “Healthy” While Healing Trauma Today we have a solo episode with our host, Sierra Brown (Faith-Based Health & Wellness Coach and Founder of Melanin Well & Co). Episode 2 is all about redefining what healthy was for her during a season of healing complex trauma, intense therapy, and life transitions. She gives us a 1-year update on her move to Dallas and shares how it was both the best but also hardest year of her life; as well as... Helpful highlights and insights from Kobe Campbell’s “” What happens when you stop lying to your therapist… And her 3 biggest spiritual and wellness takeaways from the past year… Overall, this episode offers a unique perspective on the intersection of trauma and health, and how redefining our understanding of what it means to be healthy can be an important part of the healing process. Connect with me on Instagram ➡️ Join us in “Living Melanin Well” our ✨free✨ community hosted in the Geneva app. Every Monday, Wednesday, and Friday at 11:30 CST we gather for live prayer and when I say God’s been moving in that group… I MEAN IT. And there’ s so much more to come. Click the link below and join us 👇🏽 Want to join us the next round of Heavenly Habits; our signature free workshop? HH is all about creating & consistently executing a God-centered morning routine built for optimal relationships with God, food, and your body. Join the waitlist for the upcoming June session below. Spots will be limited.👇🏽 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 Timestamps: 0:00-3:32 Intro 3:32-11:56 “Why Am I Like This” Discussion 11:56-28:28 Therapy + Move Update 28:28-32:48 Spiritual Takeaways 32:48-37:59 Wellness Takeaways 37:59-end Close Out + Brand Updates /episode/index/show/melaninwell/id/26738904

The Best Routine for Divine Relationships with God, Food, & Your Body 02/24/2023

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... Why nourishment is truly so impactful How much small moments of nourishment add up The secret to a God-centered morning routine for optimal health and wellness 4 examples of what wellness can look like executed within your morning routine Her best pre-bedtime practice to increase consistency and decrease how often you hit snooze Listen… 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. 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 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 info@melaninwell.com. That's HH to info@melaninwell.com. 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.... /episode/index/show/melaninwell/id/26006025

Valentine's Day Realness & Season 2 Announcement 02/15/2023

IT'S TIME TO RELEASE FEAR... 09/29/2022

HACK YOUR BRAIN WITH JEUELLE OF YOUR FIT BRAIN 08/24/2022

RACISM + DIET CULTURE WITH CHRISSY KING @iamchrissyking 07/28/2022

PUZZLE PIECES AND PEACE FOR BLACK WOMEN WITH BRITTNY OF RVL WELLNESS CO 07/13/2022

CUFFED TO HIP DIPS 07/05/2022

CUFFED TO SCARCITY 06/22/2022

THE POWER OF CHRIST-CENTERED MEDITATION 06/08/2022

PUT AWAY YOUR CAPE, BLACK GIRL 05/18/2022

PUT AWAY YOUR CAPE, BLACK GIRL Welcome to Episode 14!!! This week, we have the incomparbale Jazz Perkins @jazzkeyes on the show. We dove deep into what Black Superwoman Syndrome actually is, Jazz's personal experience with BSWS through grief, as well as strategies to combat it. You can join Jazz and I on IG Live to continue the conversation Thursday May 19th at 6 CST / 7 EST. Your Sustainable Wellness Toolkit for the Week: Click to grab my free masterclass "The Most Important Mindset Shift for Wellness Transformation" mentioned in today's episode. You'll be directed to my free membership site where you'll create an account and gain immediate access to this training. Jazz's Ebony article mentioned in today's episode: Subscribe to “My Goodies: My Weekly Sustainable Wellness Newsletter” Join the Melanin Well Academy Waiting List: Jazz's Bio: Jazz Keyes is a master's graduate, obtaining her degree in clinical psychology. Keyes is a former certified life coach, author, motivational speaker turned, stay-at-home mom, and lifestyle blogger. Recognized for her work as an empowerment specialist, Keyes has spent the last ten years of her career focusing on inspiring the lives of others. Keyes worked diligently to encourage people through writing, life coaching, and motivational speaking, supplying clients with the necessary tools and techniques to awaken their divine energy, heal their open wounds and create an aura of love, compassion, and tranquility. With an unwavering passion for youth, women, and the African American community, Jazz Keyes divides her time among several community organizations. Not only does she serve as a volunteer, mentor, and educator in her community, Keyes has been responsible for starting and sustaining several community initiatives. In 2013, Keyes was named "13 People to Watch For" by Rockford Register Star, and in honor of Black History Month 2014, Keyes was recently named a "Neighborhood Hero" by ComEd's Power of One Campaign. She has also won several awards and received numerous accolades throughout her short career, including mother of the year and prestigious community service awards. For the last five years, Jazz Keyes has managed to grow her brand as a writer for three major media platforms, Ebony Magazine, JET Magazine, and Black and Married with Kids. If We Knew Better: Soul Cries of Women Past and Present, her first book was released in summer 2017 and is currently available online and at selected Barnes and Noble stores. Since, Keyes has launched her motherhood blog, , providing mothers with a safe place to be honest about motherhood. Keyes has devoted a great deal of her time and energy to mastering the art of communication to create healthy, dynamic, long-lasting relationships and help others do the same. Jazz Keyes is an aspiring bestselling author. Focusing on spirituality, emotional empowerment, and love, Keyes hopes to one day deliver soul healing messages as a writer and international inspirational speaker. "to be a whispering reminder of hope and resilience, giving voice to silent victims. To awaken the divine energy and great spirits within others by creating an aura of love, compassion, and kindheartedness. To comfort, encourage and inspire others through customized coaching, writing, and life-changing seminars and workshops. Finally, to forever stand on truth and righteousness, leaving a gentle mark on people's hearts and an impact on the world; humbly, devotedly, and with honor." /episode/index/show/melaninwell/id/23147009