A Soulful Mom's Wisdom

Welcome to Episode 28 of A Soulful Mom's Wisdom ! This month, we’re doing something special for YOU, our valued listener, in our 'Inspiration and Coffee' segment. We’ll focus on mental health breaks, and I’ll introduce you to my favorite coffee break routines—perfect for recharging your mind and body.

Special Announcements:

• Free Webinar: Building Lifelong Wellness Habits
  This introductory course will help you prioritize your holistic wellness mindset—focusing on mental, physical, and emotional well-being year-round.
  To Register:
  Follow me on Instagram @liveafricao and click the dot card link in my bio. Once registered, you’ll be entered into a drawing for a FREE 30-minute 1:1 coaching session!

Main Theme: Empowering Through Fitness

• Episode Recap:
  • Ep. 25: Staying True to Your Values Enriches Your Life
    I discussed how valuing well-being through movement can enhance your life.
  • Ep. 26: Fitness or Body Goals Are Fine, but Improving Internal Health Is Key
    Focusing on how internal health surpasses external goals.
  • Ep. 27: Let Go of What's Holding You Down to Uncover Your True Self
    Finding freedom in embracing who you are.

HIIT Workouts: Why I Love Them as a Busy Mom

In this episode, I spend time talking about the benefits of HIIT (High-Intensity Interval Training) for moms balancing multiple priorities. HIIT involves short bursts of maximal effort followed by rest, like 30 seconds of jumping jacks and 1 minute of marching. This kind of workout provides huge benefits for your metabolism, endurance, and overall health, all within a shorter time commitment than traditional exercise.

Scientific Benefits of HIIT:
According to the National Institutes of Health (NIH), HIIT programs improve endurance, body composition, insulin sensitivity, and cognitive functions, while reducing the risk of breast cancer, cardiovascular disease, and more. HIIT also increases excess post-exercise oxygen consumption (EPOC), meaning your body continues burning calories even after your workout ends!

Learn more about how to fit exercise into your day by reading the blog post on my website!

Coffee Break: My Favorite Coffee Spots

• Portrait Coffee (Historic West End):
  Known for its Black entrepreneurship and culture, this shop offers a variety of wellness activities such as yoga sessions and breathing exercises with wellness coaches.
• Dancing Goats Ponce (Ponce City Market):
  With a covered outdoor patio, comfy indoor seating, smoothies, and my favorite drink—the Chilly Goat mocha with oat milk—this place is perfect for a post-workout relaxation spot.

Highlights:

• Free webinar coming soon! Follow @liveafricao on Instagram
• Learn more about health, wellness, and personal coaching by visiting liveafricao.com.
  Be sure to explore my Coffee Break section for more inspiration and mental wellness tips!

Make sure you explore more health & wellness tips, as well sign up for personal coaching, by visiting my website liveafricao.com!

You can also visit me on Instagram!
Please, be sure to rate and review this podcast today.
You are greatly appreciated.
Thank you!

Welcome to another heartwarming and insightful episode of A Soulful Mom's Wisdom! This month, we're diving deep into a crucial theme for all mothers: Boundaries. In this episode, Africa O. explores the importance of setting and maintaining boundaries to protect our mental and emotional well-being.

Episode Highlights:

• Life Changing Quotes: We hear a quote by Esther Boykins about implementing boundaries to protect and honor our time.
• Understanding Boundaries: Africa defines boundaries using insights from LA Concierge psychologists, explaining them as the lines and limits we create between ourselves and others. These boundaries help us determine what is acceptable and healthy in our relationships, protecting us both physically and psychologically.
• Boundaries Aren't About Control: Africa emphasizes that boundaries are not about controlling others but about managing what we are willing to take part in. It's about making intentional decisions to distance or remove ourselves from relationships, spaces, media, and other influences that don't serve us.
• Intentional Living: Africa shares her personal journey of setting boundaries and how it has been a game-changer in her life. She discusses the importance of being intentional about what we allow into our lives, as these choices impact not only us but also our loved ones, especially our children and partners.
• Protecting Our Time: Inspired by Esther Boykin's insights, Africa talks about the significance of boundaries in protecting our time and prioritizing what truly matters. She reflects on how being intentional with our time helps us focus on activities that bring joy and fulfillment, rather than those that merely consume our time and attention.

Key Takeaways:

• Boundaries help us protect our mental and emotional well-being.
• Setting boundaries is about managing what we are willing to take part in, not controlling others.
• Discipline works in tandem with being intentional.
• Protecting our time through boundaries allows us to focus on what truly matters.

Practical Tips:

• Spend no more than an hour on social media.
• Manage phone usage by designating a specific time of the day for non-urgent text and phone calls
• Exercise discipline and self-control by setting and maintaining boundaries.
• Prioritize activities that bring joy and fulfillment.
• Reflect on how your choices impact your family, especially your children and partner.

Make sure you explore more health & wellness tips, as well sign up for personal coaching, by visiting my website liveafricao.com!

You can also visit me on Instagram!
Please, be sure to rate and review this podcast today.
You are greatly appreciated.
Thank you!

As we close another incredible season of A Soulful Mom's Wisdom, I'm filled with gratitude and awe. This journey of sharing my passions with the world has been nothing short of transformative. It's a realization of dreams long nurtured and finally brought to fruition.

For years, I let the idea of this podcast linger in the back of my mind, but it wasn't until I took that leap of faith and embraced action that I truly understood its power. Walking in my purpose, sharing wisdom, and fostering community has been an indescribable experience.

To each and every one of you who has supported me along the way, I extend my deepest thanks. Whether it's a follow, a like, a share, or a heartfelt comment, your support fuels my journey and fills my heart with joy. I see you, I appreciate you, and I'm grateful for every interaction, every message, and every shared moment.

This podcast is a testament to the power of community and the strength found in vulnerability. I may not be an expert in your wellness journey, but I'm here to share what has worked for me in the hopes that it may inspire and uplift you along your path.

As we look ahead to the future, I'm committed to continuing this journey of positivity, inspiration, and empowerment. Together, we'll explore the depths of physical fitness, nutrition, and above all, mental wellness. I promise to navigate those challenging conversations with honesty and openness, because it's through vulnerability that true connection is developed.

Your continued support means the world to me. If you're looking for additional support on your wellness journey, consider exploring my wellness coaching sessions on LiveAfricaO.com. Together, we can work towards achieving your goals and nurturing your holistic well-being.

Thank you for walking this path with me. Season three is on the horizon, and I can't wait to embark on this next chapter together. Stay tuned, stay inspired, and remember, you're never alone on this journey.

With love and gratitude,

Africa O.

Make sure you explore more health & wellness tips, as well as personal coaching by Africa O. herself, by visiting liveafricao.com. I’ll see you there!

Make sure you explore more health & wellness tips, as well sign up for personal coaching, by visiting my website liveafricao.com!

You can also visit me on Instagram!
Please, be sure to rate and review this podcast today.
You are greatly appreciated.
Thank you!

Season 4 Wrap Up!

Episode 33: Season 4 Wrap-Up

In this heartfelt episode of A Soulful Mom's Wisdom, Africa reflects on Season 4, a season that brought personal challenges, growth, and a renewed dedication to health and wellness.

Africa also expresses gratitude to the LiveAfricaO community. Everyone's support is appreciated and does not go unnoticed!

Highlights:

The A Soulful Mom's Wisdom Podcast seasons consist of 2 months with 2 different themes: Season 4 consisted of “Empowering Through Fitness” and “Nutrition for Vitality”, each centered on a unique theme, allowing for deeper exploration of vital topics in motherhood and wellness.

Personal Struggles & Resilience: Africa opens up about the health struggles she faced this season, including sleep deprivation and frequent sickness within her household, largely due to her toddler’s sleep regression. Despite these challenges, her commitment to healthy eating, regular exercise, and mental wellness practices provided her with the strength to push through.

Reaffirming the Mission: This season solidified Africa's passion for promoting wellness. She shares how these practices have been crucial in helping her maintain balance and resilience, underscoring her dedication to empowering other mothers through holistic wellness.

Authentic Sharing: Africa emphasizes the importance of sharing not just the joyful and exciting moments but also the tough times. Through vulnerability, she aims to remind listeners that they are not alone and that challenges can be overcome.

Looking Ahead to Season 5:

Themes of Resilience and Faith: Season 5 will delve into the powerful themes of resilience and faith, creating a space for honest conversations around strength and belief.

Personal Journey: Africa will also open up about her fertility journey, offering insight and support to mothers facing similar experiences.

Make sure you explore more health & wellness tips, as well sign up for personal coaching, by visiting my website liveafricao.com!

You can also visit me on Instagram!
Please, be sure to rate and review this podcast today.
You are greatly appreciated.
Thank you!

Episode Summary: In this heartfelt episode, Africa O. discusses the importance of setting boundaries to foster personal growth and well-being. Despite battling a cold, Africa shares her recent experiences and insights into how establishing clear boundaries has positively impacted her life. From compliments that touched her heart to curating her social media feed, Africa delves into how intentional choices contribute to mental and emotional health. She also highlights the significance of family traditions and personal time, emphasizing the value of saying "no" to things that don't contribute to one's growth.

Key Takeaways:

1. Compliments and Positivity: Africa shares a touching compliment she received from a barista, emphasizing the importance of spreading kindness and positivity.
2. Theme of the Season: The focus of this season is on boundaries, defined as the lines and limits you create between yourself and others, and how they protect physical and psychological well-being.
3. Curating Social Media: Africa discusses her intentional approach to following positive and inspiring accounts on social media, which enhances her mental well-being.
4. Intentional Weekend Activities: She talks about how she spends her weekends engaging in activities that rejuvenate her, such as going to the park, fitness activities, and coffee breaks.
5. Personal Time and Family Traditions: Africa highlights the importance of setting aside personal time and engaging in family traditions that foster connection and joy.
6. Quote of the Day: "I say no to things that don't contribute to my growth." - Nedra Glover Tawwab

Notable Quotes:

• "Boundaries are the lines and limits you create between yourself and other people."
• "Being intentional about the spaces you go into and what you pay attention to is crucial for maintaining your well-being."

Resources Mentioned:

• Book: "Set Boundaries, Find Peace: A Guide to Reclaiming Yourself" by Nedra Glover Tawwab
• Social Media Accounts Africa Follows:
  • Well Read Black Girl
  • Fab and Fit by Carla
  • Issa Rae
  • Tabitha Brown
  • Rachel Elizabeth Cargle
  • Ebonee Davis

Episode Highlights:

• Introduction to the season's theme: Boundaries.
• Importance of curating a positive social media feed.
• Weekend routines that replenish energy and enhance well-being.
• The significance of personal time and family traditions.
• Final thoughts on setting boundaries and being intentional about daily choices.

Connect with Us:

• Website: Liveafricao.com
• Instagram: @LiveAfricaO
• TikTok: @LiveAfricaO

Tune in next week for more insights and wisdom from Africa O. on A Soulful Mom's Wisdom!

Make sure you explore more health & wellness tips, as well sign up for personal coaching, by visiting my website liveafricao.com!

You can also visit me on Instagram!
Please, be sure to rate and review this podcast today.
You are greatly appreciated.
Thank you!