The Purple Butterfly Podcast

Episode Introduction:

It’s time to unleash your creative side as a part of your healing journey. Tune in to find out more!

Episode Summary:

In this week’s episode of The Purple Butterfly Podcast, we’re joined by an artist and coach, Lane Gardner who talks about the importance of tapping into your creative side as a medium to heal and improve your mental health. 

This episode is full of golden wisdom nuggets that will encourage you to take action and embark on your journey of finding and embracing your creative expression.

Key Takeaways:

• Using creative expression allows you to deal with your emotions in a more regulated and self-aware manner.

• Working on your healing doesn’t have to feel like a drag, it gets to be fun and joy-inducing if you allow it to be.

• Just because you don’t pursue arts as a profession doesn’t mean you’re not creative.

• When trying to tap into your creative side, explore the activities that bring you the most joy.

• Creative expression can be found in the most unexpected places, it doesn’t necessarily have to be something related to art and crafts.

  
  

Lane’s Self-Care Looks Like:

• Listening to and making music.

• Practicing yoga.

• Taking a walk in nature.

• Putting her self-care on the calendar.

  
  

Episode Introduction:

Are you tired of yoyo diets and need something sustainable to make your life healthier? Tune in cause we’ve got the solution!

Episode Summary:

In this week’s episode of The Purple Butterfly Podcast, we’re joined by Sara Garofalo, an intuitive eating expert who joins us to talk about the connection of the mind, body, and spirit as it pertains to our health. She talks about yoyo diets, what causes them, how to avoid them and she shares some tips for building sustainable healthy habits too. This episode is perfect for those individuals who are ready to make a change for real.

Key Takeaways:

• Why People Do YoYo Diets:

1. The society encourages a certain kind of body.

2. People think of it as a quick fix.

3. They are overly critical of themselves.

• You can’t see sustainable health benefits with yoyo diets, you need to make lifestyle changes to see a real impact.

• How to discover the root cause of your unhealthy eating habits:

1. Determine your existing relationship with food.

2. Reflect on when you started gaining weight and what may have triggered it.

3. See if there’s an emotional cause that needs to be fixed first.

• Fall in love with the process of showing up for yourself every single day.

  
  

Sara’s Self-Care Looks Like:

• Meditating

• Journaling

• Taking a Hot Bath

• Massages

• Connecting with Her Spirit Guides

• Eating Healthy

• Exercising

Episode Introduction:

Are you ready to take charge of your emotions with the power of meditation? Tune in to learn more!

Episode Summary:

In this week’s episode of The Purple Butterfly Podcast, we’re joined by special guest Dr. Crystal Agyei – a life coach who shares how transformative meditation can be when it comes to regulating our emotions in a healthy manner. She also shares some preparation tips to get started with the process and talks about her favorite self-care tips too.

Key Takeaways:

• When you learn to identify your own emotions during meditation, it greatly benefits you when you’re interacting with the external world too as it allows you to choose how you want to respond.

• How to get started on your journey of regulating your emotions with meditations:

1. Acknowledge that it includes making a sustainable change rather than a one-time commitment.

2. Understand that you don’t have to confront your triggers until you’re comfortable to do so.

3. Identify the tools that allow you to create inner safety ahead of time.

4. Focus on the emotion you want to process.

5. Remember that it’s okay to take breaks during your session.

   
   

Dr. Crystal’s Self-Care Looks Like:

• Getting ready in the morning.

• Going for hikes.

• Meditating.

  
  

Episode Introduction:

It’s time to build an intentional and healthy relationship with your child. Tune in to learn more!

Episode Summary:

In this week’s episode of The Purple Butterfly Podcast, our guest Desiree Argentina joins us to share her perspective on parent-child relationships as a child therapist. While she talks about the importance of therapy for both children and parents, she also shares a lot of action steps that parents can take today to foster a healthier relationship with their children.

Key Takeaways:

• 3 Things You Can Expect in 2024 as a Part of The Purple Butterfly Community:

1. Empowering Content

2. A Supportive Community

3. Love & Positivity

• In order for a child to benefit from therapy, it’s also important that their parents/ guardians are working through their own mental health issues.

• Along with food, clothing, and shelter, a child’s basic needs also include a healthy relationship with their parent/ guardian.

• As a parent, if you’re too overwhelmed to be able to spend time with your children, it’s encouraged to reach out for support from your friends, family, or your partner.

• Parents should recognize when their children simply want a listening ear, you don’t always have to give them advice or teach them a lesson.

• The process of teaching and learning can go both ways in a parent-child relationship.

  
  

Desiree’s Self-Care Looks Like:

• Spending time with her cats.

• Venting about her feelings.

• Meditating before bed.

• Working out.

• Taking weekend trips.

• Trying new restaurants. 

  
  

Episode Introduction:

Are you ready to feel ALIVE and find your PULSE? Tune in to find out more!

Episode Summary:

In the final episode for 2023, we’re joined by one of our audience’s favorite guests – Krystal Quagliara for the second time on The Purple Butterfly Podcast. This time around she talks to us about two of the acronyms that she uses with her coaching clients: ALIVE and PULSE. She also shares the significance of each and how we can integrate them into our own lives. Also find some tips for year-end reflection during The Butterfly Corner segment at the beginning of the episode.

Key Takeaways:

• 3 Questions to Ask Yourself as the Year Comes to an End:

1. What truly brings you joy and fulfillment?

2. What areas of your life can you introduce positive changes?

3. How can you prioritize your mental health and well-being?

   
   

• ALIVE stands for:

A - Actively

L - Living

I - In

V - Vitality

E - Everyday

• How to stay ALIVE:

1. Playfulness

2. Unleashing

3. Legacy

4. Shine Your Light

5. Energize 

   
   

Episode Introduction:

It’s time to set and achieve your goals for real. Tune in to find out how!

Episode Summary:

In this week’s episode of The Purple Butterfly Podcast, we’re joined by the wonderful Paula Bell who talks to us all about goal setting. She shares a super practical step-by-step approach to setting, pursuing, tracking, and achieving your goals. We also discuss the importance of setting SMART goals in The Butterfly Corner segment of the episode. All in all, this episode is the ultimate guide on how to realistically set and achieve your goals in 2024.

Key Takeaways:

• SMART Goals are:

S: Specific

M: Measurable

A: Achievable

R: Relevant

T: Timely

• SMART goals are like your self-care personal trainer; they keep you motivated, accountable, and on track.

• Before you can start chasing your goal, you need to clearly define why that goal is important to you.

• Step-By-Step Guide to Goal Setting:

1. Know your “Why?”

2. Organize your goals into categories.

3. Prioritize your goals within each category.

4. Make a plan using the 7-30-60-90-365 method.

5. Find an accountability partner.

6. Carve out time to work on your goals.

• Your tribe in life is bound to change over time because not everybody elevates with you.

  
  

Paula’s Self-Care Looks Like:

• Taking the last 2 weeks of the year off.

• Self-reflecting and introspecting.

• Getting massages and pedicures.

• Traveling.

• Shutting down and disconnecting from work at a fixed time.

• Blocking time on her calendar for herself.

  
  

Episode Introduction:

Are you ready to manage your anger? Tune in to find out how!

Episode Summary:

In this week’s episode of The Purple Butterfly Podcast, we’re joined by Lourdes Charles who talks to us about anger management. She shares some great practical tips on anger management as well as how anger can impact the various areas of our lives. We also talk about identifying its root cause as the anger itself is just a byproduct. If you’ve been feeling more agitated lately, this episode is just what you need.

Key Takeaways:

• Tips to Manage Your Anger:

1. Recognize what’s making you angry.

2. Express your emotions and set boundaries with the person that triggered your anger.

3. Use “I” statements to communicate when angry.

4. Learn about your anger levels.

5. Be kind to yourself.

6. Eat a meal that soothes you.

7. Take deep breaths.

8. Ask for some space.

• Anger is a secondhand emotion. It’s like the smoke you see from afar when the fire is burning somewhere else.

• While you’re holding a grudge and being mad at someone, that person is out there living their best life.

  
  

Lourdes’ Self-Care Looks Like:

• Going to church.

• Listening to Gospel music.

• Spending time with her children and grandchildren.

Episode Introduction:

Are you ready to own your narrative and help others through your powerful journey? Tune in to find out how!

Episode Summary:

In this episode of The Purple Butterfly Podcast, we're joined by Shawn Goines-Rozetta to explore the transformative power of self-discovery and personal growth. This episode sets the stage for a profound journey of empowerment, healing, and the power of honing into your narrative.

Key Takeaways:

• In order to embark on your journey of becoming “Her”/ “Him”, you need to get curious about yourself.

• We all have a story in us and if it can help even one person, that’s considered winning.

• Don’t get so comfortable that you become stagnant, stretch yourself and achieve new heights.

• You can’t help anyone if you can’t help yourself first.

  
  

Shawn’s Self-Care Looks Like:

• Detaching from her work at the end of the day.

• Staying still.

• Praying.

  
  

Episode Introduction:

It’s time to discover yourself as a business owner. Tune in to find out more!

Episode Summary:

Entrepreneurship can be tough, even more so when you’re not in alignment with yourself. In this episode of The Purple Butterfly Podcast, our guest Shakeasha Shelby takes you on a journey of self-discovery as an entrepreneur. This episode will help you make emotional and tangible changes in your entrepreneurial journey.

Key Takeaways:

• Self-discovery is like peeling an onion. You’ll shed some tears but you’ll also discover some delicious layers.

• On your journey of self-discovery:

1. Be kind to yourself and embrace every side of you.

2. Dive into the unknown because that’s where the magic really happens.

3. Remember that you’re a work in progress and know that it’s okay.

• Sometimes you have to go through the “No” before getting the “Yes” because each “No” teaches you a lesson.

• As entrepreneurs, we tend to make our entire lives about our business but that’s not a healthy approach. We need to learn to separate our personal and professional lives.

  
  

Shakeasha’s Self-Care Looks Like:

• Learning how to love herself.

  
  

Episode Introduction:

It’s time to go from being a corporate side hustler to a successful CEO. Tune in to find out how!

Episode Summary:

In this week’s episode of The Purple Butterfly Podcast, our guest Christen N. James AKA CJ joins us to talk about the process of transitioning from a 9-5 employee to a full-time business owner. She walks us through her 3D process and we discuss self-care tips for CEOs during The Butterfly Corner segment. If you’re ready to move on from your job and run your business full-time, this episode is for you.

Key Takeaways:

• Self-Care Tips for CEOs:

1. Prioritize your time.

2. Delegate! Delegate! Delegate!

3. Set clear professional boundaries.

4. Practice mindfulness & stress management.

5. Cultivate a supportive network.

   
   

• Think of your 9-5 job as the investor in your business. It gives you the stability you need in order to grow your business without having to worry about paying the bills.

  
  

• It is crucial to plan your exit strategy from your 9-5 before you can transition to a full-time business owner.

  
  

• The 3 Ds of Transitioning to a Full-Time Entrepreneur:

1. Decide

2. Dedicate

3. Depart

   
   

Christen’s Self-Care Looks Like:

• Taking every Sunday completely for herself.

• Setting professional & internal boundaries.

  
  

Episode Introduction:

From prison to purpose, tune in to witness a powerful story of life transformation.

Episode Summary:

In this week’s episode of The Purple Butterfly Podcast, we’re joined by Keenan Hudson who was formally incarcerated but has managed to successfully turn his life around since being free. Not only has he built a successful business for himself but he also assists other people to see the light at the end of the tunnel and volunteers his time to assist those who can benefit from his wisdom.

Key Takeaways:

• Key Things to Help Formally Incarcerated Individuals:

1. Employment 

2. Education & Skills

3. Support & Re-entry Programs

4. Community Engagement

• Everybody that's in your circle is not in your corner.

• Education is a huge part of transformation.

• You have to put other people’s opinions about you to the side and focus on doing what serves your journey the best.

  
  

Keenan’s Self-Care Looks Like:

• Taking a Time Out

  
  

Episode Introduction:

It’s time to tap into the less spoken-about topics when it comes to a woman’s health. Tune in for a conversation on Menstruation, Intercourse, and Fertility.

Episode Summary:

In today’s episode of The Purple Butterfly Podcast, our guest Dr. Carolina Sueldo joins us to talk about the usually overlooked signs of a woman’s health. She shares a lot of practical examples and explains different options concerning menstruation, intercourse, and fertility.

Key Takeaways:

• Self-Care Tips for Women:

1. Managing the symptoms of menstruation such as pain, bloating, mood swings, chills, and hot flashes.

2. Practice good hygiene and use products that are well-suited for your individual needs.

3. Exercise and move your body.

4. Take frequent breaks to rest.

5. Take intentional steps to reduce your stress.

6. Have regular health checkups.

7. Practice having safe sex and using contraceptives.

8. Address any fertility concerns you may have when you’re planning to get pregnant. 

9. Have an open conversation with your partner regarding your sexual needs, boundaries, and non-negotiables.

10. Consume a healthy and balanced diet.

11. Seeking support from a therapist.

12. Get your nutrients and drink enough water.

13. Understand your body and educate yourself about the changes it goes through during menstruation and reproduction.

    
    

• Questions to ask yourself when you approach your 30s:

1. Do I want to have children?

2. What does my timeline look like?

3. What are my options?

   
   

Dr. Carolina’s Self-Care Looks Like:

• Taking one day of the week for herself.

• Doing all her annual checkups.

• Practicing yoga and meditation.

  
  

Episode Introduction:

It’s time to switch to an alcohol-free lifestyle and unlock the most energetic version of yourself. Tune in to find out more!

Episode Summary:

In this week’s episode of The Purple Butterfly Podcast, our guest Janet White joins us to talk about the benefits of an alcohol-free lifestyle and also share actionable tips on getting started. If you’re looking to make a healthy switch, this episode is for you.

Key Takeaways:

• Things that can help cut back on alcohol:

1. Spending time in nature.

2. Working out.

3. Spending time with friends.

4. Setting boundaries.

5. Practicing mindfulness.

• How to transition to an alcohol-free lifestyle:

1. Take a break from alcohol.

2. Try out other activities to fit into your idea of relaxation.

3. Join communities of other people on this journey.

4. Read literature to help you in the process.

• Janet’s PRECANS Framework:

P - Purpose/ Passion

R - Rest/ Recover

E - Exercise

C - Connection

A - Alcohol-Free

N - Nutrition

S - Sleep

Janet’s Self-Care Looks Like:

• Prioritizing her well-being.

Episode Introduction:

It’s time to make cooking easy and dinnertime fun. Tune in to find out more!

Episode Summary:

In this week’s episode of The Purple Butterfly Podcast, our guest Linda Lederman joins us to talk about all things meal planning. She shares tons of action tips on how to get started as well as ways to make dinnertime fun with simple activities. This episode is truly going to elevate the way you cook and consume your meals.

Key Takeaways:

• The key to meal prepping is to plan a week ahead.

• How to Effectively Plan Your Meals:

1. Have multi-purpose ingredients in your pantry.

2. Batch cook.

3. Repurpose your leftovers.

4. Freeze food that stays fresh longer.

• Don’t stress about the exact ingredients of a recipe, instead learn their ideal substitutes.

• How to Make Dinnertime Fun:

1. Allow no phones at the table.

2. Play different holiday-themed games during dinner.

3. Make a dinner based on world events.

Linda’s Self-Care Looks Like:

• Taking a long morning walk.

Episode Introduction:

It’s time to break free from co-dependent relationships. Tune in to find out more!

Episode Summary:

In this week’s episode of The Purple Butterfly Podcast, our guest Krystal Quagliara joins us to talk about her own journey with co-dependency and how she worked through it. She also walks us through her 3-step formula to let go of co-dependent relationships. This episode is filled with practical advice on putting the focus back on yourself.

Key Takeaways:

• Co-dependency is like having a feeling that you’re responsible for things that you’re not really responsible for.
• How to let go of co-dependent behavior:

1. Be aware that you’re engaging in such behavior.
2. Accept and forgive yourself for being in that position.
3. Take some kind of intentional action to move through it.

• Start by fixing your co-dependent relationship with one person and then move to the next.

Krystal’s Self-Care Looks Like:

• Spending time with herself.
• Meditating.
• Reading scripture.
• Journaling.
• Moving her body.

Episode Introduction:

It’s time to sleep better and become healthier. Tune in to find out how!

Episode Summary:

In this week’s episode of The Purple Butterfly Podcast, our guest Dr. Funke Afolabi-Brown joins us to talk all about practicing good sleep hygiene, why it’s important, and shares tons of practical tips with us to start doing it for ourselves. If you’re struggling with a messy sleep schedule, this episode is just what you need.

Key Takeaways:

• Benefits of Good Sleep Care:

1. Improves memory, attention, and performance,
2. Boosts immune system.
3. Reduces stress.
4. Repairs functional brain activity.
5. Improves the regulation of our motions.

• How to Practice Good Sleep Hygiene:

1. Build sustainable systems to help maintain your sleep health.
2. Commit to consistency with your sleeping habits.
3. Build up your routine to slowly add more sleep hours as needed by your body.

• Naps are healthy when you voluntarily take them to recharge yourself during the day and not when you have to take them due to sleep deprivation.
• Components of a Restful Sleep:

1. Quantity
2. Quality
3. Timing

Dr. Brown’s Self-Care Looks Like:

• Having a daily phone reminder that tells her it’s time to wind down for the day.
• Practicing skincare.
• Journaling and meditating.
• Exercising.
• Setting her intentions for the day in the morning.

Episode Introduction:

It’s time to set boundaries and hold yourself accountable to live your best life with intentionality. Tune in to find out more!

Episode Summary:

In this week’s episode of The Purple Butterfly Podcast, our guest Nadine Green joins us to talk about the art of living our best lives, her journey of getting to this stage, and how she helps others do the same by assisting them in unlearning old patterns and setting healthy boundaries.

Key Takeaways:

• Setting boundaries can look like:

1. Communicating with others.
2. Holding ourselves accountable.
3. Saying “No”.
4. Seeking help to heal from past trauma.
5. Self-reflecting.
6. No longer playing the victim.
7. Changing negative behaviors.
8. Learning self-love.
9. Letting go of negative mindsets.
10. Being honest with ourselves.
11. Stop comparing ourselves to others.

• It’s okay for you to stop doing what your parents have always done. You’re allowed to build healthier traditions.
• We aren't responsible for what happened to us but we are responsible for how we choose to move forward.
• Don’t allow someone else’s behavior to dictate your actions.

Nadine’s Self-Care Looks Like:

• Making herself a priority.
• Getting help from those around her.

Episode Introduction:

Gone are the days when aging was associated with bad health. Tune in to find out more!

Episode Summary:

In this week’s episode of The Purple Butterfly Podcast, our guest Asara Tsehai joins us to talk about the science of aging and how she started experiencing the most radiant and healthy version of herself after having crossed 50. Find out the secret behind her good health in this episode.

Key Takeaways:

• How to Improve Your Overall Well-being:

1. Eat a well-balanced diet.
2. Get enough exercise.
3. Practice self-care and be mindful.
4. Connect with your innermost feelings and thoughts.
5. Stay mentally active.
6. Manage your stress in healthy ways.
7. Spend time in nature.
8. Find a sense of purpose.
9. Connect with your faith.
10. Seek professional help if needed.

• What you put in your body is just as important as what you put on your body.
• No matter where you are in life, you are capable of making a shift but it requires focus, attention, and will.

Asara’s Self-Care Looks Like:

• Working with a chiropractor.
• Getting Thai massages.
• Going to pilates.
• Meditate.
• Doing nothing.
• Following her skincare routine.

Disclaimer: While this episode discusses facts about physical training, please note that this is not actual medical or training advice. Please consult a professional who can assess your particular body type before you start a new workout routine.

Episode Introduction:

It’s time to hit reset for the new year and start healing your body with strength training. Tune in to find out how to get started.

Episode Summary:

In this week’s episode of The Purple Butterfly Podcast, our guest Mo Akins joins us to talk about all things strength training, how she got started with it, how she helps others practice and some extremely helpful tips to help you get started too.

Key Takeaways:

• Strength training can help you:

1. Look and feel better.
2. Reduce the risk of cancer.
3. Improve your overall health.
4. Prevent osteoporosis.
5. Improve your physical performance.
6. Have better movement control.
7. Increased walking speed.
8. Improved cognitive functions.
9. Boosted self-esteem.

• The journey of strength training starts with a structural self-assessment and health checkup.
• If you’re trying to lose weight, muscle training burns more calories than cardio.

Mo’s Self-Care Looks Like:

• Lying on the couch.
• Traveling.
• Taking time to enjoy the moment.

Episode Introduction:

Do you or someone close to you suffer from a chronic medical conditional? Tune in to find out ways to deal with it better.

Episode Summary:

In this week’s episode of The Purple Butterfly Podcast, our guest Latoya Clark joins us to talk about how her chronic condition birthed her podcast and how she now helps other people find a platform to share their journey. She also talks about her book and the power of perception that each individual holds. We discuss several ways to deal with chronic pain in the Butterfly Corner segment.

Key Takeaways:

• Some ways to deal with chronic pain:

1. Grieve your old self.
2. Revamp your self-care routine.
3. Learn to sit back and relax.
4. Practice self-compassion.
5. Have a reliable support system.
6. Try to stay as positive as possible.

Latoya’s Self-Care Looks Like:

• Reading novels.
• Working on her podcast.

Episode Introduction:

It’s time to let the Earth ground you and heal amid nature. Tune in to find out more!

Episode Summary:

In this week’s episode of The Purple Butterfly Podcast, our guest Amanda Chils walks us through the benefits of therapy in nature and with animals. She talks about the power of animals to step into the metaphor. The conversation goes on to talk about choosing the right therapist for yourself and ends with the importance of boundaries and self-care.

Key Takeaways:

• Animal therapy helps:

1. Reduce anxiety and stress.
2. Improve empathy and affection.
3. Lower your perception of pain.
4. Increase a sense of social support.
5. Reduce fear.
6. Increase endorphins.
7. Reduce feelings of loneliness.

• If you put your bare feet onto the Earth, its magnetic system will realign your nervous system for you.
• As long as you’re not burdening them, it’s okay for a therapist to share details about their personal lives with their clients.
• Every aspect of your life involves self-care.

Amanda’s Self-Care Looks Like:

• Setting a work schedule that’s convenient for her.
• Finding outside accountability.
• Taking a lunch break.
• Making time for her friends.
• Paddleboating.
• Energy preservation.

Key Takeaways:

• 5 Reminders for Men of Color Dealing with Mental Health Issues:

1. You don’t have to prove anything to anyone.
2. Mental health treatment is completely confidential.
3. You get to pick the mental health professional that helps you.
4. There’s no shame in seeking treatment.
5. Getting mental health help does not mean that you’re crazy.

• Educating yourself about mental health issues is important.
• When you can find someone who represents you, it’s easier to work through your mental health issues with them.
• When you deal with the tough emotions in your life, you enable your future generations to deal better with their feelings too.

Brianna’s Self-Care Looks Like:

• Exercising
• Paying Attention to Her Energy Levels
• Intentionally Having Fun

Resources to Call:

• National Crisis Lifeline: 988
• United Way Crisis Line: 211
• Emergency Help: 911

Episode Introduction:

It’s time to be treated how you know you deserve to be treated. Tune in to find out more!

Episode Summary:

In this week’s episode of The Purple Butterfly Podcast, our guest Zina Thrower joins us to talk about the importance of recognizing our self-worth and ways to guide others on how they should treat you. This conversation is full of wit and wisdom, you’re going to want to take notes.

Key Takeaways:

• How to Silence Your Inner Critic:

1. Ask yourself whether what your inner critic is saying is actually a fact.
2. Ask yourself if it’s information that you really need to know.

• How to Develop & Maintain Your Self-Worth:

1. Increase your self-understanding.
2. Boost your self-acceptance.
3. Enhance your self-love.
4. Recognize your self-worth.
5. Take responsibility for yourself.

• When you want people to change the way they treat you, it’s important that you communicate this to them.
• You’re allowed to ask for help. It’s okay for you to not do everything by yourself.

Zina’s Self-Care Looks Like:

• Traveling
• Taking a Relaxing Shower
• Vision Casting

Episode Introduction:

It’s time to switch up your lifestyle and take control of your health. Tune in to find out more!

Episode Summary:

In this week’s episode of The Purple Butterfly Podcast, our guest Henry Gaskins joins us to talk about his journey with diabetes and how he helps his clients work through chronic health conditions using organic techniques. He shares a bunch of helpful tips to get you started on your own journey of being intentionally healthy. We also go over some ways to reduce your risk of diabetes in The Butterfly Corner segment.

Key Takeaways:

- Things you can do to reduce your risk of diabetes:

1. Weight management.
2. Eating healthy balanced meals.
3. Exercising regularly.
4. Stress management.
5. Regular health checkups.

- What causes chronic health conditions in the modern day:

1. Lack of physical activity.
2. Eating highly processed food.
3. Inaccessibility to farm fresh fruits and vegetables.
4. Not understanding the supplements we consume.

Henry’s Self-Care Looks Like:

• Following his morning routine.

Episode Introduction:

It’s time to hone into your entrepreneurial vision as you strip yourself of your limiting beliefs. Tune in to find out more!

Episode Summary:

In today’s episode of The Purple Butterfly Podcast, our guest Precious Carter talks about the importance of understanding the “why” behind your goals as well as analyzing the actions that will help you get there. She talks about her past struggles and how they have empowered her to be a change maker and help entrepreneurs achieve their dream life. We also talk about some simple yet effective tips on overcoming limiting beliefs in the Butterfly Corner segment.

Key Takeaways:

Ways to work through your limiting beliefs:

Journal about them.

Self-reflect and analyze whether there’s evidence for your reasoning of limiting belief.

Use positive affirmations to challenge the negative thought and reframe it.

Don’t give into the limiting belief.

Resources: 

Episode Introduction:

It’s time to fix your relationship with sleep. Tune in to find out more!

Episode Summary:

In today’s episode of The Purple Butterfly Podcast, our guest Onnie Michalsky joins us to talk about the importance of creating a healthy sleep schedule. We start by sharing the dangers of not getting adequate sleep and tips on maintaining sleep hygiene in the Butterfly Corner segment of the podcast and then move on to discuss some other tips on improving our overall sleep cycle.

Key Takeaways:

- Deficiency of sleep can cause:

1. Lack of alertness.

2. Excessive daytime sleepiness.

3. Impaired memory.

4. Relationship stress.

5. Reduced quality of life.

6. Car accidents.

7. Long-term health problems.

8. Premature wrinkling and dark circles.

- How to maintain good sleep hygiene:

1. Be consistent with your sleep schedule.

2. Do not go to bed unless you’re sleepy.

3. If you have difficulty sleeping, do a quiet activity without a lot of light and then try to sleep again.

4. Establish a relaxing bedtime routine.

5. Make your bedroom quiet and relaxing.

6. Limit exposure to bright lights in the evenings.

7. Turn off electronic devices at least thirty minutes before bedtime.

8. Don’t consume large meals before your bedtime.

9. Exercise regularly.

10. Avoid consuming caffeine in the afternoon and evening.

11. Avoid consuming alcohol before bedtime.

12. Reduce your fluid intake before bedtime.

- We mainly tend to think about three types of things before bed:

1. Everyday things.

2. Being unable to sleep.

3. Consequences of insufficient sleep.

- How to sleep better:

1. Create space in your day to worry about things.

2. Keep a pen and paper next to you so if you find yourself worrying about something in bed, you can just jot it down and deal with it when you wake up.

3. Use the ABCD/ box technique to postpone your worries and help you sleep.

Onnie’s self-care looks like:

- Having a quiet morning routine.

- Taking frequent breaks during the day.

- Delegating chores to her family.

Resources Mentioned: https://www.momswithoutcapes.com/purple-butterfly

Episode Introduction:

It’s time to heal holistically and get unstuck in life. Tune in to find out more!

Episode Summary:

In today’s episode of The Purple Butterfly Podcast, our guest Jen Higgins talks about the power of integrating our mental, physical and spiritual health for our wellbeing and how it helps one get rid of their blocks. She talks about therapy, exercise, and reiki as well as how she combines all three of these practices to help individuals.

Key Takeaways:

• Holistic wellness can’t be achieved by selectively healing parts of yourself. You need to incorporate mental, physical, and emotional wellbeing altogether.
• It’s important that you move your body regardless of how you get that done. Movement is not just about going to the gym.
• Start your movement journey by meeting yourself where you’re at. Taking smaller steps is better than taking no action at all.
• In today's day and age, exercise has become so accessible to us. One doesn't even need to leave their house to exercise.
• Celebrate all your successes, no matter how tiny they seem.
• Reiki is a form of healing that works with your energy body to help release its tension.
• Incorporating both the mind and the body in your wellness approach can help people get unstuck.

Jen’s Self-Care Looks Like:

• Having a Quiet Morning with Herself
• Meditating
• Journaling
• Running
• Take Frequent Breaks when Working

Episode Introduction:

It’s time to fix your relationship with money and end the one you have with self-sabotage. Tune in to find out more!

Episode Summary:

In today’s episode of The Purple Butterfly Podcast, our guest Emma Lyons walks us through the journey of self-sabotage and how we all unintentionally engage in it. She also teaches us practical tips to overcome impostor syndrome and avoid self-sabotage. We also talk about how our relationship with money affects other areas of our life and the key to being abundant.

Key Takeaways:

• Some affirmations to help you overcome impostor syndrome and self sabotage:

1. I am successful.
2. I am worthy of my achievements.
3. I am a talented individual.
4. I am confident in my abilities.
5. I am a skilled professional.
6. I can handle any challenge that comes my way.
7. I am a successful entrepreneur.
8. I am an innovative thinker.
9. I am a skilled business person.
10. I am worthy of my success.

• Having a business bestie is a great way to ensure that you have someone to talk business with and discuss new ideas as well as collaborate with.
• The root cause of most of our self-sabotage issues is our early experiences in life.
• Every aspect of your life is a reflection of what’s going on inside you.
• The hard part isn’t letting go of your limiting beliefs, the hard part is actually carrying these beliefs with yourself.

Emma’s Self-Care Looks Like:

• Having a morning routine.
• Practicing gratitude before going to bed.

Episode Introduction:

Ready to heal your mind, body, and soul with Yoga? Tune in to find out more.

Episode Summary:

Corinna Dunn walks us through her journey of trying out yoga as helplessness due to a medical condition and then goes on to tell us how she fell in love with the practice. Today Corinna is a yoga instructor and helps individuals connect with their bodies using yoga.

Key Takeaways:

• Benefits of Yoga:

1. Builds confidence and self-esteem.
2. Breathwork.
3. Posture awareness.
4. Mindfulness.
5. Boosts strength and endurance.
6. Helps relieve stress.
7. Decreases symptoms of depression and anxiety.
8. Helpful in treating PTSD.
9. Increases balance.
10. Reduces fatigue.
11. Enhances flexibility.
12. Healthy heart rate.
13. Improves kidney functions.
14. Pain relief.
15. Helps with sleep issues.
16. Helps maintain a healthy weight.

• Finding a yoga mentor and workspace that are inclusive of you can go a long way in enhancing your experience.
• It's important to love what you do for your fitness because if you don't love it, you're not going to do it.
• Gratitude and negativity can’t co-exist.

Corinna’s Self-Care Looks Like:

• Following her skin care regimen.
• Resting.
• Yoga.
• Journaling.
• Meditating.