1 00:00:05,120 --> 00:00:08,480 Speaker 1: Welcome to the Therapy for a Black Girls Podcasts, a 2 00:00:08,560 --> 00:00:13,360 Speaker 1: weekly conversation about mental health, personal development, and all the 3 00:00:13,400 --> 00:00:16,480 Speaker 1: small decisions we can make to become the best possible 4 00:00:16,600 --> 00:00:21,160 Speaker 1: versions of ourselves. I'm your host, Dr joy Hard and Bradford, 5 00:00:21,520 --> 00:00:26,200 Speaker 1: a licensed psychologist in Atlanta, Georgia. To get more information, 6 00:00:26,800 --> 00:00:30,560 Speaker 1: visit the website at Therapy for Black Girls dot com. 7 00:00:30,600 --> 00:00:33,479 Speaker 1: And while I hope you love listening to and learning 8 00:00:33,479 --> 00:00:36,120 Speaker 1: from the podcast, it is not meant to be a 9 00:00:36,159 --> 00:00:45,519 Speaker 1: substitute for a relationship with a licensed mental health professional. Hey, y'all, 10 00:00:46,000 --> 00:00:48,560 Speaker 1: thanks so much for joining me for session ninety one 11 00:00:48,760 --> 00:00:52,720 Speaker 1: of the Therapy for Black Girls podcast. In today's episode, 12 00:00:53,159 --> 00:00:57,240 Speaker 1: we'll be digging into the importance of physical activity. For 13 00:00:57,360 --> 00:01:01,840 Speaker 1: this conversation, I was joined by Drs Jackie Street. Dr 14 00:01:01,920 --> 00:01:05,319 Speaker 1: Jackie is the creator of Fit for a Queen Wellness Consulting, 15 00:01:05,959 --> 00:01:09,520 Speaker 1: a program design specifically for women of color to help 16 00:01:09,560 --> 00:01:13,600 Speaker 1: identify and work through mindset barriers that stopped them from 17 00:01:13,600 --> 00:01:17,720 Speaker 1: living a life that is healthy, balanced, and lively. She 18 00:01:17,880 --> 00:01:22,600 Speaker 1: also provides counseling services in Texas for professional women suffering 19 00:01:22,720 --> 00:01:28,400 Speaker 1: from increased stress, exhaustion, and loneliness. Dr Jackie and I 20 00:01:28,560 --> 00:01:31,399 Speaker 1: chatted about some of the benefits you can experience from 21 00:01:31,400 --> 00:01:37,200 Speaker 1: physical activity, how to increase motivation towards physical activity, and 22 00:01:37,319 --> 00:01:40,039 Speaker 1: how to address some of the common barriers that might 23 00:01:40,040 --> 00:01:43,200 Speaker 1: get in our way. If you hear something that you 24 00:01:43,240 --> 00:01:46,559 Speaker 1: really connect with while listening, please be sure to share 25 00:01:46,560 --> 00:01:49,840 Speaker 1: it with us on social media using the hashtag tv 26 00:01:50,000 --> 00:01:54,560 Speaker 1: G in Session. Here's our conversation. Thank you so much 27 00:01:54,600 --> 00:01:57,200 Speaker 1: for joining us today, Dr Street. Thanks for having me. 28 00:01:57,320 --> 00:02:00,240 Speaker 1: Dr John. You know I am a big in of 29 00:02:00,280 --> 00:02:02,640 Speaker 1: yours and the work that you're doing, so it's a 30 00:02:02,680 --> 00:02:04,640 Speaker 1: pleasure and an honor to be on your show today. 31 00:02:04,760 --> 00:02:07,760 Speaker 1: Thank you. And I'm equally excited because, you know, you 32 00:02:07,760 --> 00:02:10,480 Speaker 1: wrote a great blog post for us about this a 33 00:02:10,520 --> 00:02:12,480 Speaker 1: couple of weeks ago, so I'm excited to have you 34 00:02:12,520 --> 00:02:14,600 Speaker 1: on the podcast to kind of share more about those 35 00:02:14,680 --> 00:02:17,400 Speaker 1: ideas and for us to really dig into like the 36 00:02:17,440 --> 00:02:21,320 Speaker 1: importance of physical activity. Yeah. Yeah, I was excited about 37 00:02:21,360 --> 00:02:24,720 Speaker 1: writing that post too. I love love talking about this, 38 00:02:24,880 --> 00:02:27,960 Speaker 1: especially for women of color. I think it's important for 39 00:02:28,040 --> 00:02:31,720 Speaker 1: us to be advocates for ourselves. So exercise is a 40 00:02:31,760 --> 00:02:34,519 Speaker 1: big part of our overall wellness, and I really get 41 00:02:34,560 --> 00:02:38,760 Speaker 1: excited about talking about it. Yeah, let's just start with 42 00:02:39,160 --> 00:02:41,400 Speaker 1: why is it so important for us to engage in 43 00:02:41,440 --> 00:02:45,000 Speaker 1: physical activity. Exercise is an important part of building our 44 00:02:45,040 --> 00:02:48,639 Speaker 1: own overall wellness. It's been shown to help fight against 45 00:02:48,720 --> 00:02:52,360 Speaker 1: chronic disease, and it helps us reduce the risk of 46 00:02:52,400 --> 00:02:57,240 Speaker 1: premature death. But for Black women specifically, the movement of 47 00:02:57,360 --> 00:03:04,320 Speaker 1: exercises extremely important because we are at a disproportionately higher 48 00:03:04,440 --> 00:03:09,880 Speaker 1: level of being impacted by chronic illnesses such as diabetes, stroke, 49 00:03:10,240 --> 00:03:14,160 Speaker 1: heart disease, other conditions, and these conditions are at least 50 00:03:14,280 --> 00:03:17,960 Speaker 1: partly related to how we care for ourselves physically. So 51 00:03:18,560 --> 00:03:22,280 Speaker 1: for us, taking responsibility for our health by adding movement 52 00:03:22,360 --> 00:03:26,359 Speaker 1: and exercise into our lives can help fight against these diseases. 53 00:03:26,600 --> 00:03:29,120 Speaker 1: So that's part of it. And in addition to that, 54 00:03:29,280 --> 00:03:32,760 Speaker 1: exercise can help lead to an improved quality of life. 55 00:03:32,760 --> 00:03:36,560 Speaker 1: It's not just about fighting off disease. For example, you 56 00:03:36,600 --> 00:03:39,400 Speaker 1: may find that once you start exercising a little bit more, 57 00:03:39,680 --> 00:03:42,200 Speaker 1: you're able to play a little longer with your kids 58 00:03:42,200 --> 00:03:45,560 Speaker 1: outside in the backyard. You may be able to go 59 00:03:45,720 --> 00:03:49,280 Speaker 1: to your child's football or soccer game and walk the 60 00:03:49,320 --> 00:03:53,320 Speaker 1: stadium without your knees or your back hurting. You may 61 00:03:53,360 --> 00:03:58,000 Speaker 1: notice improve mental clarity, improved focus. So this isn't just 62 00:03:58,120 --> 00:04:02,480 Speaker 1: about your life expect and see, but your quality of 63 00:04:02,560 --> 00:04:06,200 Speaker 1: life can also improve. So in addition to that, there 64 00:04:06,200 --> 00:04:09,840 Speaker 1: are plenty of benefits in terms of our own mental 65 00:04:09,880 --> 00:04:12,920 Speaker 1: health and our own day to day stress too. So 66 00:04:12,960 --> 00:04:14,840 Speaker 1: can you say more about that, doctor straight, because that 67 00:04:14,880 --> 00:04:16,719 Speaker 1: was my next question, like, what are some of the 68 00:04:16,800 --> 00:04:20,840 Speaker 1: direct mental health impacts that we can get from exercise. Yeah, 69 00:04:20,880 --> 00:04:25,360 Speaker 1: that's a great question. So in addition to the physical benefits, 70 00:04:25,400 --> 00:04:28,400 Speaker 1: exercise can help with our day to day stress, right, 71 00:04:28,440 --> 00:04:32,560 Speaker 1: so to stress that we have that's connected to our jobs, 72 00:04:33,040 --> 00:04:37,280 Speaker 1: tak care of our families, financial stress. We know that 73 00:04:37,360 --> 00:04:41,479 Speaker 1: when we use exercise to increase our heart rate, it 74 00:04:41,839 --> 00:04:45,840 Speaker 1: triggers brain chemicals that help us reduce stress. We hear 75 00:04:45,880 --> 00:04:50,800 Speaker 1: about the feel good emotions that endorphin release. The release 76 00:04:50,839 --> 00:04:54,040 Speaker 1: of these brain chemicals can help us manage our stress 77 00:04:54,080 --> 00:04:56,960 Speaker 1: on a chemical level. So in terms of day to 78 00:04:57,040 --> 00:05:00,359 Speaker 1: day life, it can help reduce that or just the 79 00:05:00,400 --> 00:05:04,839 Speaker 1: stress with that. In terms of other benefits, sleep, I 80 00:05:04,880 --> 00:05:07,960 Speaker 1: think many of us have trouble getting to sleep or 81 00:05:07,960 --> 00:05:11,320 Speaker 1: staying asleep, So guess what exercise can help with that too. 82 00:05:11,600 --> 00:05:14,120 Speaker 1: In the same way that chemicals are released in our 83 00:05:14,160 --> 00:05:18,400 Speaker 1: brains that regulate stress. Same thing happens in terms of 84 00:05:18,480 --> 00:05:21,760 Speaker 1: the chemicals that help us regulate our sleeping pattern. And 85 00:05:21,800 --> 00:05:23,760 Speaker 1: so when we get a good amount of sleep at night, 86 00:05:23,800 --> 00:05:27,120 Speaker 1: guess what, we tend to feel rested and energetic the 87 00:05:27,160 --> 00:05:30,280 Speaker 1: next day. So we've already talked about how exercise can 88 00:05:30,320 --> 00:05:33,279 Speaker 1: help with energy level, and it can definitely be a 89 00:05:33,320 --> 00:05:36,920 Speaker 1: domino effect in that one benefit the energy can lead 90 00:05:36,920 --> 00:05:40,039 Speaker 1: to another benefit can lead to another benefit. Yeah, I 91 00:05:40,080 --> 00:05:41,919 Speaker 1: do think that's so important, not you straight, because I 92 00:05:41,960 --> 00:05:44,839 Speaker 1: think sleep is often overlooked in terms of like the 93 00:05:44,839 --> 00:05:47,440 Speaker 1: connection enhancer our mental health, you know, and if you 94 00:05:47,480 --> 00:05:50,360 Speaker 1: think about it, like when you're not getting consistently good sleep, 95 00:05:50,800 --> 00:05:54,560 Speaker 1: you're probably more anxious, more cranky, more irritable, just all 96 00:05:54,600 --> 00:05:56,680 Speaker 1: of those things that, of course you know, are an 97 00:05:56,680 --> 00:05:59,560 Speaker 1: impact on our mental health. Absolutely, I teach that, at 98 00:05:59,600 --> 00:06:02,400 Speaker 1: least in my counseling practice all the time. There's so 99 00:06:02,440 --> 00:06:06,760 Speaker 1: many behavioral changes that we can make in our day 100 00:06:06,760 --> 00:06:10,560 Speaker 1: to day life, and having a pretty consistent sleep schedule 101 00:06:11,040 --> 00:06:14,480 Speaker 1: will help with depression and will help with anxiety and 102 00:06:14,560 --> 00:06:20,520 Speaker 1: vice versas. So, so exercise helping regulate sleep can again 103 00:06:20,560 --> 00:06:24,600 Speaker 1: be the domino effect for these other issues. So you know, 104 00:06:24,720 --> 00:06:29,800 Speaker 1: of course, in addition to sleep, the more severe emotional 105 00:06:29,800 --> 00:06:35,000 Speaker 1: and psychological issues concerns about depression, anxiety. These same brain 106 00:06:35,080 --> 00:06:39,080 Speaker 1: chemicals that help us regulate our mood. Exercise can help 107 00:06:39,120 --> 00:06:43,880 Speaker 1: impact these chemicals too, so we know, you know in 108 00:06:44,040 --> 00:06:49,279 Speaker 1: research that exercise on a regular basis can help decrease depression, 109 00:06:49,800 --> 00:06:52,280 Speaker 1: and this is partly due to the chemicals and our 110 00:06:52,320 --> 00:06:57,720 Speaker 1: brain being regulated. But it's also possible that engaging in 111 00:06:58,200 --> 00:07:02,680 Speaker 1: the behavior of exercise eies can help reduce depression. So 112 00:07:02,839 --> 00:07:06,919 Speaker 1: in psychology, there's this technique called behavioral activation, right, So 113 00:07:06,960 --> 00:07:09,920 Speaker 1: it's a tool that we use to help someone with 114 00:07:10,040 --> 00:07:14,000 Speaker 1: depression participate in activities that they have enjoyed in the 115 00:07:14,040 --> 00:07:17,240 Speaker 1: past or maybe that they will enjoy or may enjoy 116 00:07:17,280 --> 00:07:20,480 Speaker 1: in the future. So, for a person who's battling depression, 117 00:07:21,120 --> 00:07:25,200 Speaker 1: adding movement into your daily routine can help reduce depression 118 00:07:25,280 --> 00:07:29,560 Speaker 1: by triggering these brain chemicals and also by helping that 119 00:07:29,640 --> 00:07:34,440 Speaker 1: person participate in behaviors that help build a sense of accomplishment, 120 00:07:34,960 --> 00:07:37,960 Speaker 1: a sense of pleasure, and especially during a time when 121 00:07:38,000 --> 00:07:41,680 Speaker 1: these feelings are few and far between, if you're having depression. 122 00:07:42,080 --> 00:07:45,640 Speaker 1: So is there like a minimum time amount doctor Street, 123 00:07:45,800 --> 00:07:48,320 Speaker 1: where we're looking at, like, Okay, you need to exercise 124 00:07:48,400 --> 00:07:51,480 Speaker 1: for this, like thirty minutes or so to really kind 125 00:07:51,480 --> 00:07:53,680 Speaker 1: of receive any kind of benefits. Any ideas about that. 126 00:07:54,160 --> 00:07:57,200 Speaker 1: So I think that really depends on what kind of 127 00:07:57,200 --> 00:08:00,280 Speaker 1: benefit you're looking for. I know that the American Heart 128 00:08:00,320 --> 00:08:05,160 Speaker 1: Association has guidelines for the amount of exercise that that 129 00:08:05,280 --> 00:08:08,080 Speaker 1: they request or require. I think it's thirty minutes a 130 00:08:08,120 --> 00:08:10,520 Speaker 1: few times a week. But what I would say, and 131 00:08:10,560 --> 00:08:13,000 Speaker 1: what I will say with the people that I meet 132 00:08:13,080 --> 00:08:16,000 Speaker 1: every day, is you know, you got to start somewhere. 133 00:08:16,160 --> 00:08:19,880 Speaker 1: So if that means that you can't yet find thirty 134 00:08:19,880 --> 00:08:23,680 Speaker 1: minutes three times a week to exercise, my recommendation would 135 00:08:23,680 --> 00:08:27,520 Speaker 1: be to start with fifteen minutes. Something is always better 136 00:08:27,560 --> 00:08:30,280 Speaker 1: than nothing, even if it's a few minutes. If that's 137 00:08:30,280 --> 00:08:34,079 Speaker 1: where you start, that's fine too. I think the closer 138 00:08:34,160 --> 00:08:38,160 Speaker 1: you get to the recommended frequency and duration thirty minutes 139 00:08:38,280 --> 00:08:40,840 Speaker 1: or so a few times a week. The closer you 140 00:08:40,880 --> 00:08:44,400 Speaker 1: get to that, I think, the more benefit you're gonna 141 00:08:44,480 --> 00:08:49,880 Speaker 1: see in terms of depression, anxiety, sleep, those kinds of 142 00:08:49,920 --> 00:08:53,640 Speaker 1: issues and energy. Got it. So it's a new year, 143 00:08:53,880 --> 00:08:56,040 Speaker 1: and you know of course, I'm thinking a lot of 144 00:08:56,040 --> 00:08:59,920 Speaker 1: people have likely made New Year's resolutions or intentions around 145 00:09:00,040 --> 00:09:03,880 Speaker 1: like maybe wanting to be healthy or having more physical activity. 146 00:09:03,920 --> 00:09:06,160 Speaker 1: Are there some tips that you can offer for somebody 147 00:09:06,200 --> 00:09:08,800 Speaker 1: who you know really feels like they want to do this, 148 00:09:09,040 --> 00:09:11,360 Speaker 1: but you know, maybe haven't been successful with kind of 149 00:09:11,360 --> 00:09:15,040 Speaker 1: sticking with it in the past. Right, So, a lot 150 00:09:15,120 --> 00:09:20,800 Speaker 1: of my work is focused on looking at internal reasons 151 00:09:21,120 --> 00:09:26,079 Speaker 1: for not completing exercise and movement. So I think that 152 00:09:26,240 --> 00:09:30,600 Speaker 1: in the same way, using kind of an internal dialogue 153 00:09:30,600 --> 00:09:33,360 Speaker 1: for ourselves, trying to help us figure out what are 154 00:09:33,400 --> 00:09:38,520 Speaker 1: our challenges related to movement and exercise? What are the 155 00:09:38,600 --> 00:09:42,960 Speaker 1: challenges that you have that are specific to you. I 156 00:09:43,000 --> 00:09:46,839 Speaker 1: think that that's really important first step. I think many 157 00:09:46,880 --> 00:09:49,440 Speaker 1: of us kind of want to jump to, Okay, what 158 00:09:49,480 --> 00:09:51,640 Speaker 1: do I need to do? How often do I need 159 00:09:51,720 --> 00:09:54,839 Speaker 1: to do it? When we're not doing the internal work. 160 00:09:54,960 --> 00:09:58,280 Speaker 1: So in terms of those special challenges and some of 161 00:09:58,280 --> 00:10:00,839 Speaker 1: the reasons that we either pick up or drop off 162 00:10:00,920 --> 00:10:04,440 Speaker 1: or don't start to begin with, I think time is 163 00:10:04,480 --> 00:10:07,800 Speaker 1: something that is a really really big pressure for us. 164 00:10:07,840 --> 00:10:11,439 Speaker 1: We're short on it, right, We're busier than ever before, 165 00:10:11,640 --> 00:10:14,439 Speaker 1: We're trying to juggle work and taking care of kids, 166 00:10:14,559 --> 00:10:17,840 Speaker 1: and spending time with family and hanging out with friends, 167 00:10:17,880 --> 00:10:21,240 Speaker 1: and you know, my therapy practice, I hear stories every 168 00:10:21,320 --> 00:10:25,000 Speaker 1: day from women who are stretched to their limit trying 169 00:10:25,080 --> 00:10:30,080 Speaker 1: to manage multiple responsibilities. So, I mean, it's extremely difficult 170 00:10:30,120 --> 00:10:32,720 Speaker 1: to find time to exercise, and that's a struggle. So 171 00:10:33,160 --> 00:10:35,320 Speaker 1: if that's something that comes up for you, and I 172 00:10:35,320 --> 00:10:38,640 Speaker 1: think for many of us it does, you definitely want 173 00:10:38,720 --> 00:10:41,720 Speaker 1: to sit with that and kind of look at some 174 00:10:42,000 --> 00:10:45,080 Speaker 1: strategies that can maybe help with that. So, for example, 175 00:10:45,080 --> 00:10:48,920 Speaker 1: a strategy if you're short on time is maybe, again 176 00:10:48,960 --> 00:10:51,840 Speaker 1: like we talked about a little bit earlier, finding ten 177 00:10:51,960 --> 00:10:55,200 Speaker 1: or fifteen minutes every day. If you can't find thirty minutes, 178 00:10:55,800 --> 00:10:59,199 Speaker 1: find a few minutes, start there, and then keep building. 179 00:10:59,520 --> 00:11:03,240 Speaker 1: I think it's a just starting with small blocks and 180 00:11:03,240 --> 00:11:06,599 Speaker 1: then building up from there is a pretty decent strategy 181 00:11:06,640 --> 00:11:10,760 Speaker 1: to have. I think, specifically for women of color, when 182 00:11:10,800 --> 00:11:15,320 Speaker 1: we think about movement, when we think about exercise, there 183 00:11:15,320 --> 00:11:18,959 Speaker 1: are a lot of different emotions and feelings that come 184 00:11:19,000 --> 00:11:22,760 Speaker 1: into play, and a specific challenge for women of color 185 00:11:23,440 --> 00:11:27,040 Speaker 1: is that of isolation and loneliness. Joy I can't tell 186 00:11:27,040 --> 00:11:29,839 Speaker 1: you how many times I've I've walked into a gym 187 00:11:30,440 --> 00:11:33,240 Speaker 1: aurn exercise class and I've looked around and I'm the 188 00:11:33,600 --> 00:11:37,000 Speaker 1: only black woman in the class. It can be really 189 00:11:37,040 --> 00:11:41,040 Speaker 1: really lonely sometimes to go through the struggle of being 190 00:11:41,080 --> 00:11:43,960 Speaker 1: the only one, and so having one more place where 191 00:11:43,960 --> 00:11:48,040 Speaker 1: we feel isolated is tough. I think that's why groups 192 00:11:48,160 --> 00:11:51,720 Speaker 1: such as like Black Girls Run and Black Women Do 193 00:11:51,800 --> 00:11:54,760 Speaker 1: work Out and yoga retreats for women of color are 194 00:11:54,800 --> 00:11:57,680 Speaker 1: so popular because I think it's important for us to 195 00:11:57,720 --> 00:12:01,360 Speaker 1: have a space that feels inclusive it and welcoming. So 196 00:12:01,840 --> 00:12:05,440 Speaker 1: time for sure is a major challenge, the isolation, the 197 00:12:05,520 --> 00:12:09,160 Speaker 1: loneliness that we sometimes feel as a challenge to and 198 00:12:09,200 --> 00:12:12,320 Speaker 1: to help combat that, what I would recommend is is 199 00:12:12,360 --> 00:12:15,600 Speaker 1: to find your tribe, find a group or at least 200 00:12:15,640 --> 00:12:18,920 Speaker 1: one other person that you can maybe walk with or 201 00:12:19,480 --> 00:12:23,200 Speaker 1: hang out with. Maybe you could socialize and work out 202 00:12:23,280 --> 00:12:25,880 Speaker 1: as a start. Um, I think that that's a way 203 00:12:25,920 --> 00:12:28,280 Speaker 1: to to kind of beat some of that isolation and 204 00:12:28,320 --> 00:12:33,400 Speaker 1: loneliness that we oftentimes feel. Um but specifically when we're 205 00:12:33,480 --> 00:12:36,440 Speaker 1: talking about adding exercise into our lives, right and I 206 00:12:36,480 --> 00:12:39,000 Speaker 1: think that there was like an article I don't know 207 00:12:39,040 --> 00:12:41,200 Speaker 1: if it was this year, like time really feels like 208 00:12:41,200 --> 00:12:44,000 Speaker 1: it all runs together at some point. That talked about 209 00:12:44,040 --> 00:12:46,720 Speaker 1: like being the only black woman in a yoga class 210 00:12:46,720 --> 00:12:49,600 Speaker 1: and like people, you know, kind of staring and it's 211 00:12:49,640 --> 00:12:52,840 Speaker 1: just feeling like a very unwelcome place. So I do think, 212 00:12:52,880 --> 00:12:55,320 Speaker 1: like you said, because it feels like there are so 213 00:12:55,360 --> 00:12:57,880 Speaker 1: a few places that really feel inclusive to us, it 214 00:12:57,920 --> 00:13:00,680 Speaker 1: definitely can be a barrier to so one wanting to 215 00:13:00,679 --> 00:13:03,920 Speaker 1: continue and keep up with that activity, for sure. And 216 00:13:03,960 --> 00:13:07,320 Speaker 1: I think I remember reading that article as well, and 217 00:13:07,440 --> 00:13:11,000 Speaker 1: it just struck me. It struck me sort of deep 218 00:13:11,040 --> 00:13:15,280 Speaker 1: in my heart and thinking, Wow, she's absolutely right. That 219 00:13:15,400 --> 00:13:19,680 Speaker 1: is that happens more often than I care to think about, 220 00:13:19,880 --> 00:13:23,200 Speaker 1: and I hear it so many times from women of color. 221 00:13:23,280 --> 00:13:26,360 Speaker 1: Tools Yeah, it's definitely a struggle for us. And I 222 00:13:26,400 --> 00:13:30,160 Speaker 1: think in addition to that, you know, there are other feelings. Obviously. 223 00:13:30,360 --> 00:13:34,840 Speaker 1: Oftentimes I hear women we feel guilty, right because we 224 00:13:34,920 --> 00:13:38,840 Speaker 1: believe that taking time for ourselves to exercise means that 225 00:13:38,880 --> 00:13:43,720 Speaker 1: we're taking time away from something or even worse, someone else, 226 00:13:44,200 --> 00:13:48,920 Speaker 1: our kids or our family. Um So dealing or acknowledging 227 00:13:48,960 --> 00:13:51,320 Speaker 1: that guilt and figuring out ways to deal with it. 228 00:13:51,960 --> 00:13:56,760 Speaker 1: Overwhelmed is another emotion that comes up pretty regularly when 229 00:13:56,760 --> 00:13:59,760 Speaker 1: we think about how do we start or where do 230 00:13:59,800 --> 00:14:03,880 Speaker 1: we start? Should I try to run? Should I do 231 00:14:04,000 --> 00:14:07,079 Speaker 1: cardio or weight training? Should I do yoga? Should I 232 00:14:07,080 --> 00:14:10,240 Speaker 1: do pilates? What about a group class? There's so many 233 00:14:10,280 --> 00:14:12,960 Speaker 1: options that we have to choose from that we really 234 00:14:12,960 --> 00:14:15,000 Speaker 1: don't know where to start. Yeah, I'm glad you brought 235 00:14:15,000 --> 00:14:17,040 Speaker 1: that up, Dr Straight, because that definitely is something that 236 00:14:17,080 --> 00:14:19,600 Speaker 1: I wanted to get more information about, because there are 237 00:14:19,760 --> 00:14:22,480 Speaker 1: so many different things, and it feels like every year 238 00:14:22,520 --> 00:14:24,440 Speaker 1: there's like a new hot one, Like right now, it 239 00:14:24,440 --> 00:14:26,480 Speaker 1: feels like a lot of people do like orange theory, 240 00:14:26,520 --> 00:14:28,760 Speaker 1: and then sure it was cross fit, and you know, 241 00:14:28,800 --> 00:14:30,960 Speaker 1: all of these different kinds of things. And I do 242 00:14:31,080 --> 00:14:34,160 Speaker 1: think for somebody who maybe really wants to get involved, 243 00:14:34,200 --> 00:14:36,760 Speaker 1: but it feels overwhelmed, like you said, by all of 244 00:14:36,760 --> 00:14:39,320 Speaker 1: these choices and has no clue where to start, then 245 00:14:39,360 --> 00:14:41,400 Speaker 1: you of course just kind of shut down. Sometimes it 246 00:14:41,440 --> 00:14:44,000 Speaker 1: don't start anywhere. So what tips would you have for 247 00:14:44,040 --> 00:14:46,120 Speaker 1: somebody who really wants to kind of start something but 248 00:14:46,160 --> 00:14:48,080 Speaker 1: it has no clue where to start. If a person 249 00:14:48,200 --> 00:14:51,400 Speaker 1: has already kind of done their mindset work and try 250 00:14:51,480 --> 00:14:57,760 Speaker 1: to identify what barriers, what psychological barriers, what other barriers 251 00:14:57,760 --> 00:15:02,080 Speaker 1: have kept them from participating an exercise on a consistent basis, 252 00:15:02,120 --> 00:15:04,840 Speaker 1: and you're ready to put in the work. What I 253 00:15:04,920 --> 00:15:09,840 Speaker 1: would recommend is that this person that you start integrating 254 00:15:10,680 --> 00:15:15,280 Speaker 1: exercise and movement into your daily life. So definitely don't 255 00:15:15,280 --> 00:15:18,680 Speaker 1: have to start with buying a gym membership, getting up 256 00:15:18,720 --> 00:15:23,120 Speaker 1: at four a m. Drinking a raw egg, jogging ten miles. 257 00:15:23,600 --> 00:15:27,240 Speaker 1: I don't recommend that you can start by maybe taking 258 00:15:27,240 --> 00:15:29,920 Speaker 1: the stairs instead of the elevator when you go to 259 00:15:29,960 --> 00:15:32,360 Speaker 1: the grocery store. You can park a little bit further 260 00:15:32,400 --> 00:15:34,960 Speaker 1: away than you normally do and walk a little more. 261 00:15:35,600 --> 00:15:40,960 Speaker 1: We have smart watches and activity trackers. They're really cool 262 00:15:41,320 --> 00:15:45,480 Speaker 1: tools that you can use to track your activity. So 263 00:15:45,800 --> 00:15:48,640 Speaker 1: maybe you challenge yourself to get a few more steps, 264 00:15:48,640 --> 00:15:51,760 Speaker 1: maybe a thousand or a couple of thousand more steps 265 00:15:51,760 --> 00:15:54,440 Speaker 1: in a day. I think the recommended number of steps 266 00:15:54,480 --> 00:15:57,000 Speaker 1: is ten thousand, but that sounds like a lot, right. 267 00:15:57,120 --> 00:16:00,200 Speaker 1: Maybe you start with five thousand in a day and 268 00:16:00,280 --> 00:16:03,160 Speaker 1: you build on that. These are small changes that you 269 00:16:03,880 --> 00:16:07,840 Speaker 1: can make in your life to be more active. And 270 00:16:07,840 --> 00:16:12,280 Speaker 1: and again, another mindset idea or another mindset goal is 271 00:16:12,320 --> 00:16:16,840 Speaker 1: to tell yourself that any progress is good progress. You 272 00:16:16,960 --> 00:16:22,880 Speaker 1: do not have to make these large sweeping changes for exercise. 273 00:16:23,360 --> 00:16:27,480 Speaker 1: You start with small changes, you keep building, and you 274 00:16:27,520 --> 00:16:30,000 Speaker 1: try to stay consistent. I'm glad you brought that up 275 00:16:30,040 --> 00:16:31,960 Speaker 1: because I do think you know, we talked about like 276 00:16:32,000 --> 00:16:34,880 Speaker 1: all these more popular things to kind of get involved with, 277 00:16:34,920 --> 00:16:37,400 Speaker 1: but you don't even have to spend any money truly 278 00:16:37,560 --> 00:16:40,280 Speaker 1: to like get your physical activity in, right, Like you 279 00:16:40,320 --> 00:16:42,400 Speaker 1: can just go up and down the stairs at your house, 280 00:16:42,520 --> 00:16:44,800 Speaker 1: or walk around the track at a local school if 281 00:16:44,840 --> 00:16:46,760 Speaker 1: that's allowed, or you know, those kinds of things, like 282 00:16:46,800 --> 00:16:50,000 Speaker 1: they're are free or very low causeways that you can 283 00:16:50,040 --> 00:16:52,560 Speaker 1: kind of get some of this exercise in until you 284 00:16:52,600 --> 00:16:55,280 Speaker 1: maybe decide you want to try something else. But not 285 00:16:55,400 --> 00:17:01,000 Speaker 1: to let cousse be a barrier as well. Absolutely end Again, 286 00:17:01,040 --> 00:17:03,280 Speaker 1: when we're talking about we're either going to pay in 287 00:17:03,320 --> 00:17:07,080 Speaker 1: time or money, right, So those are the two universal currency. 288 00:17:07,280 --> 00:17:10,360 Speaker 1: So if money is something that is a little bit 289 00:17:10,359 --> 00:17:12,720 Speaker 1: hard for you, you're gonna pay in time. You're gonna 290 00:17:12,720 --> 00:17:15,440 Speaker 1: need a little bit more time to do to maybe 291 00:17:15,440 --> 00:17:18,160 Speaker 1: do some of these things. But if you have time, 292 00:17:18,320 --> 00:17:21,879 Speaker 1: let's say, like you said, joy to go to the track, 293 00:17:22,320 --> 00:17:25,879 Speaker 1: and let's say that one of your challenges is the guilt, 294 00:17:26,119 --> 00:17:29,040 Speaker 1: the guilt that comes in from taking time away from 295 00:17:29,080 --> 00:17:33,879 Speaker 1: your family. How about you and your kids, you know, 296 00:17:34,040 --> 00:17:36,639 Speaker 1: spend a day or two and you go for thirty 297 00:17:36,640 --> 00:17:39,200 Speaker 1: minutes and you go to the track. You may find 298 00:17:39,240 --> 00:17:43,320 Speaker 1: that you maximize your time your efforts right because you're 299 00:17:43,640 --> 00:17:46,119 Speaker 1: spending time with your kids. They're able to get some 300 00:17:46,160 --> 00:17:50,840 Speaker 1: more energy out and you're exercising, and there can be 301 00:17:50,920 --> 00:17:54,359 Speaker 1: an additional connection that you can make with your kids. 302 00:17:54,400 --> 00:17:58,840 Speaker 1: So there are plenty of ways to try to integrate movement. 303 00:17:59,280 --> 00:18:02,800 Speaker 1: It's not just about exercise, because when we think about exercise, 304 00:18:02,840 --> 00:18:06,159 Speaker 1: we think about the gym, we think about hours, we 305 00:18:06,240 --> 00:18:10,280 Speaker 1: think about treadmills, and that's not necessarily true. If you 306 00:18:10,320 --> 00:18:13,600 Speaker 1: can find a way to just move your body a 307 00:18:13,680 --> 00:18:17,399 Speaker 1: little bit more, they're just tons of free and or 308 00:18:17,520 --> 00:18:21,160 Speaker 1: low cost ways to do so. And a track or again, 309 00:18:21,240 --> 00:18:25,280 Speaker 1: parking further away from a building, or going walking in 310 00:18:25,320 --> 00:18:28,399 Speaker 1: your neighborhood. These are all tools that you can start 311 00:18:28,400 --> 00:18:30,520 Speaker 1: off with for sure. M And I don't know if 312 00:18:30,560 --> 00:18:32,439 Speaker 1: people still do this as much. You can tell me 313 00:18:32,440 --> 00:18:34,520 Speaker 1: if you know, doctor Street. I know a while back, 314 00:18:34,560 --> 00:18:36,760 Speaker 1: people were like walking in the malls like you would 315 00:18:36,760 --> 00:18:39,280 Speaker 1: see all these women kind of like power walking through 316 00:18:39,320 --> 00:18:43,399 Speaker 1: malls and stuff. I don't know if that happens as 317 00:18:43,480 --> 00:18:45,960 Speaker 1: much anymore, but that's also an option, especially as it's 318 00:18:45,960 --> 00:18:47,919 Speaker 1: you know, getting colder in lots of places. You know, 319 00:18:48,000 --> 00:18:50,040 Speaker 1: you may not want to be outside in your neighborhood, 320 00:18:50,320 --> 00:18:53,639 Speaker 1: but them all maybe an option as well. Correct, I go, 321 00:18:53,840 --> 00:18:58,639 Speaker 1: you're absolutely right, And even like I have clients who 322 00:18:59,119 --> 00:19:02,359 Speaker 1: work in hospital else walk around in the hospital, go 323 00:19:02,440 --> 00:19:05,199 Speaker 1: from one wing to the next. Even if you're building 324 00:19:05,200 --> 00:19:07,480 Speaker 1: a small you know, if you go a couple of 325 00:19:07,520 --> 00:19:10,639 Speaker 1: laps in the building, that's still more movement for you. 326 00:19:10,880 --> 00:19:13,480 Speaker 1: Any progress is good progress. Yeah, And I think that's 327 00:19:13,480 --> 00:19:16,080 Speaker 1: something like that has the power to kind of invoke 328 00:19:16,160 --> 00:19:18,720 Speaker 1: that community effect that you were also talking about, because 329 00:19:18,720 --> 00:19:21,800 Speaker 1: then like your co workers that you're doing and it's like, oh, okay, 330 00:19:21,840 --> 00:19:23,520 Speaker 1: I'll walk with you the next time you go kind 331 00:19:23,520 --> 00:19:26,199 Speaker 1: of thing. So then it becomes of like creating a 332 00:19:26,240 --> 00:19:28,359 Speaker 1: culture of like wanting to get more moving in for 333 00:19:28,560 --> 00:19:32,160 Speaker 1: the entire environment. For sure, For this journey that I'm 334 00:19:32,200 --> 00:19:34,600 Speaker 1: on and this work that I'm doing is not just 335 00:19:34,680 --> 00:19:38,359 Speaker 1: a professional endeavor, but you know it comes from a 336 00:19:38,480 --> 00:19:41,959 Speaker 1: place of like personal development for me too. And I 337 00:19:42,000 --> 00:19:45,840 Speaker 1: just remember, you know, in my own journey kind of 338 00:19:45,880 --> 00:19:48,840 Speaker 1: when the transformation started happening, I put in the work, 339 00:19:48,920 --> 00:19:52,800 Speaker 1: and other people around me, family, friends, girl, what are 340 00:19:52,800 --> 00:19:56,080 Speaker 1: you doing and wanting to be more involved in that? 341 00:19:56,320 --> 00:19:59,600 Speaker 1: So now you know there are people around me who 342 00:19:59,720 --> 00:20:03,399 Speaker 1: who are starting to see the importance just with some 343 00:20:03,560 --> 00:20:05,199 Speaker 1: of the work that I did on my own. And 344 00:20:05,240 --> 00:20:08,199 Speaker 1: I think that that can also be the case for 345 00:20:08,320 --> 00:20:12,720 Speaker 1: women as well. You can affect change, not just for you. 346 00:20:12,720 --> 00:20:16,200 Speaker 1: You can increase your quality of life and potentially your 347 00:20:16,359 --> 00:20:19,680 Speaker 1: life span, but not just that. What are we modeling 348 00:20:19,760 --> 00:20:24,280 Speaker 1: to our children? What are we modeling to our families? 349 00:20:24,320 --> 00:20:27,760 Speaker 1: What are we modeling to our friends? Right? If we 350 00:20:27,800 --> 00:20:31,000 Speaker 1: can start with our own change, we can affect change 351 00:20:31,000 --> 00:20:34,199 Speaker 1: outside of that too. Mm hmmm. And another thing I 352 00:20:34,240 --> 00:20:36,920 Speaker 1: love about your work, doctor Strait is that And I'm 353 00:20:36,960 --> 00:20:39,240 Speaker 1: guessing that this is intentional on your part. So I 354 00:20:39,240 --> 00:20:41,399 Speaker 1: want you to say more about this that there is 355 00:20:41,400 --> 00:20:44,280 Speaker 1: not a real focus on losing weight, right, like sometimes 356 00:20:44,600 --> 00:20:47,760 Speaker 1: what that happens as a byproduct of you getting more physical, 357 00:20:48,080 --> 00:20:50,439 Speaker 1: but that is not the goal. Then, So can you 358 00:20:50,480 --> 00:20:53,040 Speaker 1: say more about like why you are focused more on 359 00:20:53,320 --> 00:20:56,679 Speaker 1: like health and movement as opposed to weight loss. That 360 00:20:56,800 --> 00:20:59,920 Speaker 1: is a great question. I focus on that more because 361 00:21:00,119 --> 00:21:04,399 Speaker 1: is that's really where the internal work that we have 362 00:21:04,520 --> 00:21:09,440 Speaker 1: to do is really where the change and the movement happens. 363 00:21:09,720 --> 00:21:16,280 Speaker 1: When our internal mindset changes, our body can respond to that. 364 00:21:16,359 --> 00:21:19,119 Speaker 1: We don't have to work from the outside in. We 365 00:21:19,160 --> 00:21:22,160 Speaker 1: can work from the inside out. Oftentimes, when I when 366 00:21:22,160 --> 00:21:25,959 Speaker 1: I talked to women of color about their health and 367 00:21:25,960 --> 00:21:30,560 Speaker 1: wellness goals, I hear initially, right, I want to lose 368 00:21:30,760 --> 00:21:33,679 Speaker 1: X number of pounds, or I want to fit into 369 00:21:34,240 --> 00:21:37,200 Speaker 1: my favorite dress or my favorite genes. What we come 370 00:21:37,240 --> 00:21:42,119 Speaker 1: to realize is that there are deeper, more meaningful goals 371 00:21:42,160 --> 00:21:45,560 Speaker 1: that are connected to exercising. So it's not just about 372 00:21:45,600 --> 00:21:49,280 Speaker 1: a number on the scale. It's not about what size 373 00:21:49,320 --> 00:21:53,240 Speaker 1: clothes she wears. It's deeper than that, right, It's about 374 00:21:53,280 --> 00:21:58,240 Speaker 1: having more control, more autonomy over our own health and wellness, 375 00:21:58,359 --> 00:22:04,600 Speaker 1: over our bodies. It's about setting intention for more movement, 376 00:22:04,880 --> 00:22:08,400 Speaker 1: knowing that again it will benefit you and your family 377 00:22:08,440 --> 00:22:11,240 Speaker 1: today and it will benefit you and your family in 378 00:22:11,280 --> 00:22:15,000 Speaker 1: the future. It's also knowing that if you are able 379 00:22:15,080 --> 00:22:18,280 Speaker 1: to actively care for yourself, if you're able to care 380 00:22:18,320 --> 00:22:21,560 Speaker 1: for yourself in your mind, that will translate into your body. 381 00:22:21,680 --> 00:22:24,919 Speaker 1: If and then that's able to translate into mind, body, 382 00:22:24,920 --> 00:22:27,800 Speaker 1: and spirit, you will be doing your part also in 383 00:22:27,840 --> 00:22:34,240 Speaker 1: the future to reduce the burden of chronic illness on 384 00:22:34,520 --> 00:22:37,960 Speaker 1: your children, on yourself, on your family, on the world. 385 00:22:38,520 --> 00:22:43,119 Speaker 1: So that's why it's important. It extends beyond exercising just 386 00:22:43,240 --> 00:22:46,280 Speaker 1: to lose a few pounds. Yeah, and you mentioned something 387 00:22:46,280 --> 00:22:48,040 Speaker 1: that I think is important for us to focus on 388 00:22:48,200 --> 00:22:50,919 Speaker 1: is kind of the idea of doing the work on 389 00:22:50,960 --> 00:22:54,800 Speaker 1: the outside to impact the inside, which often is either 390 00:22:55,640 --> 00:22:59,040 Speaker 1: fleeting or completely ineffective. Right Like, when we say, oh, 391 00:22:59,080 --> 00:23:01,159 Speaker 1: I want to like lose so much weight, is then 392 00:23:01,200 --> 00:23:04,639 Speaker 1: I feel better about myself. Usually that's not why you 393 00:23:04,680 --> 00:23:07,080 Speaker 1: may not feel good about yourself anyway, right, Like you'll 394 00:23:07,119 --> 00:23:09,359 Speaker 1: lose the weight and then you still don't feel so 395 00:23:09,400 --> 00:23:11,920 Speaker 1: good about yourself. But kind of flipping that on its 396 00:23:11,960 --> 00:23:14,520 Speaker 1: head and thinking about, Okay, what's going on internally that 397 00:23:14,560 --> 00:23:17,359 Speaker 1: I don't feel good about myself can then impact you 398 00:23:17,400 --> 00:23:22,160 Speaker 1: in ways that may result in you losing weight. Absolutely absolutely, 399 00:23:22,480 --> 00:23:25,440 Speaker 1: And what's interesting is I see women on both sides 400 00:23:25,440 --> 00:23:29,399 Speaker 1: of the spectrum. So women who have gone into weight 401 00:23:29,440 --> 00:23:34,639 Speaker 1: loss planning, weight loss goals who come in after doing 402 00:23:34,680 --> 00:23:38,400 Speaker 1: that and saying, well, I lost that number of pounds, 403 00:23:38,440 --> 00:23:42,359 Speaker 1: but I still feel empty, or if my self esteem 404 00:23:42,480 --> 00:23:45,400 Speaker 1: is still impacted, and we kind of have to do 405 00:23:45,520 --> 00:23:50,520 Speaker 1: the work to back away from this idea. And I 406 00:23:50,560 --> 00:23:55,400 Speaker 1: think in a lot of ways, it's a cultural factor, right, 407 00:23:55,520 --> 00:24:00,199 Speaker 1: this idea that as a society, as a cultural we 408 00:24:00,480 --> 00:24:07,120 Speaker 1: praise thinness as attractive and healthy. And what happens when 409 00:24:07,200 --> 00:24:10,480 Speaker 1: there's some kind of transformation but they're on the outside, 410 00:24:10,880 --> 00:24:15,199 Speaker 1: but there hasn't been that internal transformation. First. That's why 411 00:24:15,240 --> 00:24:21,000 Speaker 1: this this mindset work is so important, and specifically again 412 00:24:21,040 --> 00:24:24,159 Speaker 1: for black women, we generally have a different body type. 413 00:24:24,480 --> 00:24:31,119 Speaker 1: It doesn't necessarily conform to what society viewses ideal. So again, 414 00:24:31,160 --> 00:24:35,359 Speaker 1: if we're if we're looking at what's what society is 415 00:24:35,400 --> 00:24:38,520 Speaker 1: telling us, we really have to kind of weigh that 416 00:24:38,680 --> 00:24:42,000 Speaker 1: against what we want to believe and what's a healthier 417 00:24:42,080 --> 00:24:47,879 Speaker 1: way of looking at exercise, health and wellness overall, And 418 00:24:47,920 --> 00:24:52,000 Speaker 1: then how are we using exercise, how are we using 419 00:24:52,080 --> 00:24:57,439 Speaker 1: movement to reinforce those messages? So society their views are 420 00:24:57,520 --> 00:25:02,240 Speaker 1: one way, and then there are psycho logical factors also 421 00:25:02,600 --> 00:25:06,440 Speaker 1: that impact our health mindset. So an example of that 422 00:25:06,520 --> 00:25:09,720 Speaker 1: would be. Let's say, growing up, you only saw your 423 00:25:09,760 --> 00:25:13,119 Speaker 1: mother exercise when a vacation was coming, right, Or you 424 00:25:13,240 --> 00:25:17,679 Speaker 1: heard a family member complaining about another family member looking fat, 425 00:25:17,720 --> 00:25:20,000 Speaker 1: and then in turn, and I put that in quotations, right, 426 00:25:20,040 --> 00:25:23,479 Speaker 1: looking fat, and then in turn you see this family 427 00:25:23,520 --> 00:25:26,840 Speaker 1: member starting to exercise a little more. So, what do 428 00:25:26,880 --> 00:25:30,800 Speaker 1: you think the message would be and what messages that 429 00:25:30,960 --> 00:25:34,840 Speaker 1: sending to a young woman not only about body image, 430 00:25:35,240 --> 00:25:39,480 Speaker 1: but about the function, About the use of exercise. Do 431 00:25:39,600 --> 00:25:44,119 Speaker 1: we only use exercise for special events or do we 432 00:25:44,320 --> 00:25:49,280 Speaker 1: only use exercise to punish ourselves for being dissatisfied with 433 00:25:49,320 --> 00:25:53,560 Speaker 1: our bodies. That's an example of a psychological factor that 434 00:25:53,640 --> 00:25:57,600 Speaker 1: we really want to be mindful of, because those are 435 00:25:57,600 --> 00:26:00,280 Speaker 1: the kinds of things that may keep us from being 436 00:26:00,320 --> 00:26:04,840 Speaker 1: more in active or more active. Great points there, Doctor Straight. 437 00:26:05,359 --> 00:26:07,800 Speaker 1: So something that I have enjoyed, And of course we 438 00:26:07,880 --> 00:26:09,960 Speaker 1: talk a lot about like social media and stuff here 439 00:26:10,000 --> 00:26:12,800 Speaker 1: on the podcast, but I do think it has also 440 00:26:13,200 --> 00:26:16,320 Speaker 1: kind of given space for people to kind of follow 441 00:26:16,600 --> 00:26:18,719 Speaker 1: like work out of the day kinds of things and 442 00:26:18,760 --> 00:26:21,920 Speaker 1: allow like different kinds of bodies and different kinds of 443 00:26:22,200 --> 00:26:24,440 Speaker 1: people who talk about like fitness and health to kind 444 00:26:24,440 --> 00:26:27,640 Speaker 1: of have a platform. Do you have any like favorite 445 00:26:27,680 --> 00:26:31,119 Speaker 1: like YouTube channels or Instagram or Twitter accounts that you 446 00:26:31,560 --> 00:26:34,439 Speaker 1: enjoy that you like recommend to either your clients or 447 00:26:34,520 --> 00:26:37,920 Speaker 1: you know that you follow yourself. Sure, so I usually 448 00:26:37,960 --> 00:26:42,720 Speaker 1: recommend a few podcasts that are more general in terms 449 00:26:42,720 --> 00:26:46,240 Speaker 1: of wellness and self care. There's most certainly I think 450 00:26:46,280 --> 00:26:49,840 Speaker 1: for these podcasts and an exercise and a fitness component. 451 00:26:50,280 --> 00:26:54,359 Speaker 1: When we're talking about using fitness and using movement to 452 00:26:54,480 --> 00:26:57,840 Speaker 1: tool right, it's a part of overall wellness. And so 453 00:26:58,040 --> 00:27:03,640 Speaker 1: let's say podcast I really enjoy Black Girl and um 454 00:27:03,680 --> 00:27:09,560 Speaker 1: so it's the wellness, self care, self love podcast for 455 00:27:09,920 --> 00:27:13,840 Speaker 1: black women, but it's heavier on the impact of yoga 456 00:27:14,240 --> 00:27:18,119 Speaker 1: right and being more mindful in our lives and in 457 00:27:18,160 --> 00:27:21,040 Speaker 1: our bodies. I think that that's important. So that would 458 00:27:21,080 --> 00:27:23,400 Speaker 1: be one podcast that I would recommend. And then there's 459 00:27:23,400 --> 00:27:26,600 Speaker 1: another podcast that I really like. It's a podcast on 460 00:27:26,720 --> 00:27:29,720 Speaker 1: the fitness, lifestyle and overall health and the name of 461 00:27:29,720 --> 00:27:33,480 Speaker 1: that podcast is Docs d o CS and it really 462 00:27:33,480 --> 00:27:36,640 Speaker 1: gives us a kind of a good idea of fitness 463 00:27:36,800 --> 00:27:41,160 Speaker 1: as a lifestyle instead of exercise as a program. Does 464 00:27:41,200 --> 00:27:44,560 Speaker 1: that make sense? Um? So, those are the two podcasts 465 00:27:44,560 --> 00:27:46,399 Speaker 1: that I would recommend. And then you know, I'm a 466 00:27:46,440 --> 00:27:48,240 Speaker 1: book girl. So a couple of books that I would 467 00:27:48,280 --> 00:27:54,040 Speaker 1: recommend specifically for black women is there's a book by 468 00:27:54,280 --> 00:27:58,480 Speaker 1: Dr Gordon I believe her name is the name of 469 00:27:58,480 --> 00:28:00,840 Speaker 1: the book is Reclaiming Your Health. So it's a god 470 00:28:00,920 --> 00:28:06,200 Speaker 1: that talks about how African American culture shapes our health 471 00:28:06,280 --> 00:28:10,240 Speaker 1: choices and then what actionable steps that we can take 472 00:28:10,280 --> 00:28:12,960 Speaker 1: to increase our overall health. So that would be another 473 00:28:13,080 --> 00:28:16,119 Speaker 1: resource that I would recommend. Nice. So where can people 474 00:28:16,160 --> 00:28:18,920 Speaker 1: find you online? Dr Straight? What is your website as 475 00:28:18,960 --> 00:28:21,280 Speaker 1: well as any social media handles you want to share? 476 00:28:22,119 --> 00:28:26,480 Speaker 1: So you can find me at www dot Fit for 477 00:28:26,640 --> 00:28:30,640 Speaker 1: a Queen Wellness dot com. That's our website and please 478 00:28:30,680 --> 00:28:33,600 Speaker 1: feel free to join us on Facebook or Instagram and 479 00:28:33,640 --> 00:28:36,359 Speaker 1: the handles are Fit for a Queen Wellness. You'll find 480 00:28:36,800 --> 00:28:39,120 Speaker 1: you'll find me on both platforms under a Fit for 481 00:28:39,160 --> 00:28:41,280 Speaker 1: a Queen Wellness Perfect And of course all of that 482 00:28:41,320 --> 00:28:43,520 Speaker 1: information will be included in the show Knows for people 483 00:28:43,600 --> 00:28:46,240 Speaker 1: to reference. Well. Thank you so much for joining us today, 484 00:28:46,320 --> 00:28:49,200 Speaker 1: Dr Straight, I really appreciate it. Thank you, Joy, this 485 00:28:49,280 --> 00:28:51,959 Speaker 1: has been so much fun. Thanks so much, thank you. 486 00:28:52,400 --> 00:28:54,920 Speaker 1: I'm so grateful. That Dr Jackie was able to join 487 00:28:55,040 --> 00:28:57,840 Speaker 1: us to share her ex ertise. Today. To find out 488 00:28:57,840 --> 00:29:01,800 Speaker 1: more about her consultation program or her practice, and to 489 00:29:01,880 --> 00:29:05,120 Speaker 1: check out the resources that she shared, visit the show 490 00:29:05,160 --> 00:29:08,280 Speaker 1: notes at Therapy for Black Girls dot com slash Session 491 00:29:08,360 --> 00:29:11,200 Speaker 1: nine one, and don't forget to let us know what 492 00:29:11,280 --> 00:29:14,400 Speaker 1: you thought about the episode by sharing your takeaways with 493 00:29:14,480 --> 00:29:17,640 Speaker 1: us on Twitter or in your i G stories using 494 00:29:17,640 --> 00:29:25,160 Speaker 1: the hashtag tv G in session this weekend on Sunday, January, 495 00:29:25,400 --> 00:29:28,040 Speaker 1: Dr Natalie Jones, who was our guest on the Truth 496 00:29:28,080 --> 00:29:30,960 Speaker 1: About Narcissism episode, and I'll be sure to link that 497 00:29:31,000 --> 00:29:33,200 Speaker 1: in the show notes if you miss that one, will 498 00:29:33,200 --> 00:29:36,080 Speaker 1: be joining us in the Yellow Couch Collective for a 499 00:29:36,160 --> 00:29:39,320 Speaker 1: Q and A session to answer questions about recognizing and 500 00:29:39,440 --> 00:29:43,000 Speaker 1: handling gas lighting. So if you love the information that 501 00:29:43,120 --> 00:29:45,560 Speaker 1: she shared in that episode and want a chance to 502 00:29:45,640 --> 00:29:48,600 Speaker 1: chat with her, join us in the Yellow Couch Collective 503 00:29:48,720 --> 00:29:51,840 Speaker 1: at Therapy for Black Girls dot com slash y c C. 504 00:29:53,280 --> 00:29:56,080 Speaker 1: If you're searching for a therapist in your area, be 505 00:29:56,200 --> 00:29:59,400 Speaker 1: sure to visit our directory at Therapy for Black Girls 506 00:29:59,440 --> 00:30:03,440 Speaker 1: dot com slash directory and don't forget to grab your 507 00:30:03,480 --> 00:30:07,440 Speaker 1: tv G sweatshirts t shirts, mugs, or a copy of 508 00:30:07,480 --> 00:30:11,360 Speaker 1: our guided breakup journal in the tv G store at 509 00:30:11,400 --> 00:30:15,280 Speaker 1: Therapy for Black Girls dot com slash shop. Thank y'all 510 00:30:15,360 --> 00:30:17,880 Speaker 1: so much for joining me again this week. I look 511 00:30:17,920 --> 00:30:21,200 Speaker 1: forward to continue in this conversation with you all real soon. 512 00:30:21,840 --> 00:30:22,560 Speaker 1: Take good care.