Apps, Entrées, & Desserts: Curating Our Wellness Menu

S1, E4: In this episode of Let Me Walk You Out, Stephanie and Kyndall are talking about wellness, establishing practices that actually work, and learning how to come back to yourself when life starts to feel overwhelming.

The conversation starts with a bigger question: what is wellness beyond the aesthetic? From there, we get into the difference between looking “put together” and actually feeling grounded, supported, and aligned in your real life.

We talk about the moments that pushed us to take wellness seriously, from college burnout and post-grad pressure to anxiety, depression, career stress, and realizing we needed routines that helped us feel like ourselves again.

We also get into the idea of a “wellness menu,” choosing non-negotiables, building routines around your actual energy levels, and letting go of the pressure to do everything perfectly. Sometimes wellness looks like therapy, journaling, meditation, affirmations, reading, going on walks, going to the gym, stretching, cooking, skincare, hobbies, voice notes, alone time, or simply making your bed.

This episode is for anyone who has ever felt out of sync, overwhelmed, or like they’re trying to build a soft life while still handling real-life responsibilities. Wellness does not have to be expensive, perfect, or performative. It just has to be something you can return to.

New episodes drop every Wednesday.

Resources mentioned:

The Values Bridge: https://thevaluesbridge.com/ 

Follow Let Me Walk You Out:
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Follow Kyndall:
Instagram: instagram.com/kyndunn
LinkedIn: https://www.linkedin.com/in/kyndunn/

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Submit a topic or advice question through Let Me Help You Out: https://forms.gle/drEgzZZavDZbTFDB8

Shoutout a Black Owned Business through our Spotlight Request Form: https://forms.gle/9tT8jpkdpvyBxPbj7

Black-Owned Business of the Week: Golden Goddess Beauty and Wellness 

Location: https://goldengoddesssbeauty.com/ 

Founder/Owner: Meoshi Gold

Vibe Check: Golden Goddess is a brand built on embracing self care and rituals that bring you back to yourself either at the beginning or end of your day. We specialize in skincare and haircare which we find to be two of the most relaxing rituals, literally Therapy for Black Girls. I want to spread the word and really bring Golden Goddess to the forefront of the Beauty and Wellness industry and encourage everyone (men and women) to try our products at least once! Use code STEPHANENA10 for 10% off your purchase at checkout! 

Support/Follow Golden Goddess Beauty and Wellness:

LinkTree with access to all platforms: https://linktr.ee/goldengoddesssbeauty/ 

Transcript

SPEAKER_01 0:00

So with that said, I love throwing my hands up. I've noticed that, like, all right.

SPEAKER_02 0:04

I'm gonna do the other side so it's symmetrical. So y'all, well, welcome back to Let Me Walk You Out, a podcast about navigating growth, ambition, alignment, womanhood, sisterhood. Um, we're so excited to be back. We're your host. I'm Kendall, I'm Stephanie, and let's get into it. Another great episode.

SPEAKER_01 0:30

Yes, we're actually very, very excited for this episode. We are very excited. I think this is an episode where it's a lot of lived experience. So this will be a really good one. And I think it is just so perfect with everything that we've been talking about for it to come to wellness. So exactly. Before we get into farther, you already know. Let me catch you up, okay? So I went last week with starting, so I'm gonna throw it to you. You're gonna let me go first, okay.

SPEAKER_02 0:58

Well, my high was getting to hang out with my family girl. Oh Memorial Day. But it wasn't Memorial Day, it was the day before. Pre-memorial. Pre-memorial day. The original thing was that my mom is a nurse, so she was scheduled to work on Monday. And I was like, you know, hitting the family up, like, are we doing anything? Anybody gonna be on the grill, you know? The usual, the usual, like and she told me she worked on Monday, so we ended up scheduling to do Sunday, which I'm glad we did because if you're in Atlanta, I think it like all over like the south region or maybe just the east side of the country. I think everyone was experiencing rain from like that whole week, really. Yeah, that whole weekend. That whole weekend was really, really rainy. Um, but Sunday during the day, I feel like it was okay. Like there was like a window where we could kind of get in there and grill. So it ended up working out that she had to work on Monday anyway because Monday was super, super true, just like just rainy. Like there was no opportunity to grill. So Sunday I went over to my mom's, um, grilled, um, played some games. Like, I'm super into the Netflix games. Oh, really? I'm like the Netflix game number one advocate. I love those games, they're so fun. Like, they have like the Lego party. Um, I love that one. I'll play that one by myself because you can play against computers. Really? And then uh let me find out. Girl, it's super cute and fun. Um, they have the overcooked game. No way. I love overcooked, yeah. You're the one who put me on. Really? Yeah, you guys told me about it, and then it's literally on Netflix now. And then they have what I played this week with my family was uh it's like a three-in-one game. I forget the name of the actual game, but it has like a picture. There's one game where you have to fib, but like convince everyone that it's the truth. And my whole family was rolling, like it was so so so funny because it puts like a funny twist on like all these classic games. But we played that. Dang, I'm I'm missing out. I should have been over there every room. I should have reminded you like I'm rude, it's okay. Moppy, it's okay, but yeah, it's always good to just catch up with with folks, and um, you know, the rest of the weekend was also a high. I love rainy weather, so anytime that it rains and I get the opportunity to just be chill and just admire, like I think Atlanta's beautiful when it rains because it's so much greenery and then the clouds and the rain, like it just everything just looks so vibrant almost. Like rain sometimes kind of can clear the fog in the air and just make everything feel more crisp a little bit. Like, I don't know, I'm getting way too like uh poetic about this, but I had a good weekend outside of um you know hanging out with my family too.

SPEAKER_01 3:52

Yeah, I love it. Well, next time I'll get the invite, but we dropped the ball girl. We know it's okay.

SPEAKER_02 4:00

They did ask about you as always. I missed them.

SPEAKER_01 4:03

You were in the room, even if you weren't in the room. I know I was there in spirit. I think that my high this week was dropping our our flyer. Well, not flyer, but our cover for our podcast.

SPEAKER_00 4:13

We dropped that this week, so my god, that was really exciting, and we literally you recorded, yeah, right.

SPEAKER_02 4:19

We were like on FaceTime when we were cue the video, girl, shaking because it's been a concept like that we've had in our heads, and we've just been like meeting every week to talk about it, yeah.

SPEAKER_01 4:35

And we've even like at that point had recorded episodes and edited, but still nobody like really knew except like our very, very like immediate family and friends.

SPEAKER_02 4:45

So putting that out was just like wow, like we're actually really announcing this.

SPEAKER_01 4:49

Yeah, like we're actually doing it. Like, people are gonna know, like, this is not just talk, talk, talk anymore. Like, we have to like commit now. Yeah, I always say, like, when I tell the internet something, like, I actually have to commit to it because now I feel like I got people watching me. Yeah, exactly.

SPEAKER_02 5:02

It's like now we have to be accountable when we don't post those episodes.

SPEAKER_01 5:06

Y'all like what didn't y'all say? Where y'all at? I thought y'all said every Wednesday, whatever happens, like y'all made that that declaration in the first episode. Oof, scratch his head, you know. But we're gonna make sure we're there.

SPEAKER_02 5:17

But we there.

SPEAKER_01 5:18

Yeah, that was really exciting. That was really fun. I enjoyed that, and I really owe like all the response was amazing. So I do want to take a second to say thank you to everybody who showed us some love and was like really excited. Like that really warmed my heart. Like, wow, no, genuinely. Um, I guess the word was just taken aback or overwhelmed with the in a good way, the response that we received. Yeah, I really appreciated, you know, your audience was there and they were loving it, and I just love their energy. Like, my audience was there, they were loving it, and I love that energy. So just to see us both like come together with that scene.

SPEAKER_02 6:01

And I'm just so happy that people are excited because like we're excited, we're so excited, and this is literally the beginning of something I feel really, really beautiful.

SPEAKER_01 6:11

Me too. I have so many good feelings about it. Like, every time that I feel like something, I just feel like sorry, this is like keeps getting like I just feel like I just feel like I'm not finishing the thought.

SPEAKER_00 6:21

Let me finish the thought. We are feelers, okay?

unknown 6:24

Exactly.

SPEAKER_01 6:25

But I have been having this feeling that something really, really big and really, really good is about to happen. And I was funny enough, again, on one of my sessions with my girl, um, my quote-unquote therapist, like I always say, but not an actual therapist. But I was, I gotta figure out a different name or title for her, so I don't keep saying that. We'll come up with yeah, next time. Wellness coach, how about that? Yeah, um, so I was on the phone with her, and she even said to me, was like, Steph, I feel something really, really good coming your way. Like everything that's been going on, I feel like something really big is about to happen. And I was like, you know that meme that like um what's her name? Cynthia Arivo, like she steps back, yeah, you know, because I had the same feelings. So for her to like say that, I was like, Whoa, oh my gosh, I've been having the same feelings. I was like, okay, well, that means something is about to happen, and I think I really feel like it's the podcast, and all roads lead back to let me walk you out. So I was like, okay, this is it. Like, this is what I've been waiting for. I feel I'm so uh it's actualized, and I'm so excited, I'm so happy. So that was simply a high, as you can tell. Period. I'm on a high right now, and you better be on a high watching this because get in line. Get in line. That's not a so militant or get left, okay? You better get it right before you get left.

SPEAKER_02 7:53

But yeah, I love that because that was also a high for me, too. And I didn't want to say the same thing as you because I feel like that would have been redundant, but just know that was also a high. I know you were you was high with me, girl.

SPEAKER_00 8:05

All right, okay, moving on.

SPEAKER_02 8:08

Um low to these lows. Um, my low is you know, it it was a journey. Let me paint the scene for you guys. So no this was Friday, so this was yesterday. And you know, I'm I at work have been working on this deck, um, a pitch deck for our business team in the UK. And so that is just taking a little bit of time with like going back and forth with them um on what they want the content to be in the deck and doing the research and then working with our design team to then help me craft the deck. Like it's a 53-page long deck to be exact. Wow. So not the longest of all decks because there's definitely been longer, but very long. Every slide is full of so much data, charts, graphs, illustrations that have just been compiled for quite some time. And I've been working on this for a little bit to refresh it. And yesterday, I'm at the very end. I have like put in the work, I'm finally ready to kick it back over to our UK business team to be like, guys, this is the latest version, we're so close to completion. And I just remember going to save the deck, no, and something just glitched on my computer. Like, I don't even know how to just explain it. But then everything was corrupted. No, everything was corrupted, the whole deck, the whole deck, all 53 pages, all 53 and you know I'm traumatized because I remember the exact page number. I couldn't have told you the page number like even a week ago, but because I that file got corrupted, I remember being like, this was 53 pages, and so I cried. I would too, and it was like 2, 3 p.m. on a Friday. Yeah, so at this point, you could just submit it and be gone, right? It was like, I'm ready for Zia was going bowling after that. I was like, I'm ready for the weekend, let's get into it, like a drink. Like no. Oh my god. I literally cried and I called my boyfriend and literally just he was like, What's up, what's up? Just crying. It's not worth he was like, he got real empathetic really quick. He was like, Oh, that I know how that feels. That is so frustrating. I had a file that corrupted once. Like, so I know how you're feeling. Like he immediately went into that mode, but I'm just bawling my eyes out and I'm explaining how like much this means to me because I'm like, you don't you don't get it? Like, I've been working on this for so long. So then he's like trying to crack jokes and get me to smile. But you know when you're not ready to smile again. Like, I'm actually gonna call you back now so I can be irritated by myself. Um, but thank you so much for the support. But um really appreciate it. Long story short, that was a low because I actually did cry, but then it kind of turned into a hi, Loki, because I recovered it.

unknown 11:06

Really?

SPEAKER_00 11:07

I recovered it. Hallelujah!

SPEAKER_01 11:12

Oh my gosh, girl, I'm thinking about Monday come and you gotta redo that whole deck all over again. Another three-week project. Hey man, the visual re if you're not watching on YouTube, you need to be because hey man.

SPEAKER_00 11:31

Oh my gosh. When I tell you, like how did you do that? Oh my gosh. It was I I actually don't know.

SPEAKER_02 11:38

And that's really what's crazy. Like, I we don't need to know, actually. It got recovered, eh? I was in like random Google threads, like trying to get advice. It wasn't working, but then I found like a very it was like an older version of the deck that seemed like it was older than it was, but I opened it up just thinking, oh, this is probably an older version. But I went through every last slide and it was it was that. So I guess it made a duplicate before it corrupted, and then it would I wasn't gonna ask too many questions. I immediately grabbed that deck, uploaded it to our our cloud. Yeah, I was like, should I back it up on the personal hard drive? I'm like, what do I need to do right now to make sure that this never happens again? Yeah, but that was um that was a low in the moment, but it ended up being you really just took us on a journey for real.

SPEAKER_01 12:26

You started.

SPEAKER_02 12:27

This is gonna be a journey because that's I felt every last range of uh all the emotions that we colors we have felt yesterday.

SPEAKER_01 12:36

But um Wow, I'm so happy for you. We came out on the other side. I'm so happy for you. That is a friend because that's amazing.

SPEAKER_02 12:45

This would have been a whole album. I'd have started crying again if it didn't get fixed.

SPEAKER_01 12:50

Like, because I was really thinking, like, she's like way too calm right now for like her to have lost.

SPEAKER_02 12:55

Babe, if that didn't get fixed, like that would have blew my would have just been like it's it's too touchy right now. Yeah, right.

SPEAKER_01 13:02

It's too sensitive of a subject, actually. We're gonna have to talk about this later, girl. So wow, I'm happy for you. Wow, thank you. We need more of those, we need more of those. Well, my low is not as serious as that one. Okay, um, I just feel like over Memorial Day weekend, I didn't have as much time as I wanted to do some spring cleaning for, so that was a little blah, and I kept trying to get to it this week. But y'all, when you work remotely, that don't mean do everything around the house because that's the misconception and the the slack that a lot of remote workers get. And so I was actually chained to the computer this week. Um, not in a bad way, but I just had a lot to do, so I didn't actually get around to doing what I wanted to do, and so now I have to reschedule in time for my screen clean screen cleaning. And oh well, that is what it is. I'll just have to do it. But I was really looking forward to getting that done over Memorial Day weekend, I feel like, and just really having my space ready right before June hit. But hey, oh well, it is what it is.

SPEAKER_02 14:08

Yeah, we'll get it in where you fit it in.

SPEAKER_01 14:10

Yeah, on the bright side, I did do my hair, I guess, over Memorial Day weekend, yeah. So I guess it is a little that pretty soon, you know. Don't play with her. Look, if I was telling her, we need a club to get our girlies to learn how to corn row, you know, a little clap class.

SPEAKER_02 14:27

I certainly cannot. I can't really do anything. Yes, you can, to be honest. You did this beautiful style, girl. I know how to do like a nice twist, a blowout, you know how to give yourself a soak. And I learned that this year, though.

SPEAKER_01 14:40

So that was this year, and you can learn corn rowing this year, perhaps. And I sure can, yeah, and I sure can.

SPEAKER_02 14:45

But yeah, I gotta get in the intensive class, and I've always known that the marker for me is at least before I have a daughter. Yeah. Because no way am I gonna have a daughter and I can't cornrow her hair, but I guess that starts with me, it does, so it always starts with you.

unknown 15:02

Oh, that's a bird.

SPEAKER_01 15:03

I love it. Well, with that said, let's go ahead and get into our black business of the week. Every week we do a black business shout out. So if you have a black business that you would like to shout out, please check the black business spotlight request form in the description below. And you can highlight any black business, of course, within reason that you have been to, that you've really enjoyed, you like their service, whatever it was, let us know. We're in the Alina area, like we say all the time. So if they're local, we would love to go and try them out so that we can give our personal review. But if you're a business owner or something like that and you would like to be spotlighted, please fill out the form and we will eventually get to you. All right. So this week's black business is very near and dear to my heart personally. This is one of the businesses that I work with on the marketing side, admin, quite literally everything that's not product creation is me. I don't create the products, I just market and sell them. So this business is called Golden Goddess Beauty and Wellness. It is owned and operated by my sister. She is the mastermind behind the entire business. And the really cool thing about this business is that it is a beauty and wellness brand that has um hair care, skincare, body care, all the things, and in between, and it's all THC infused or Delta A infused skincare and body care. And no, it does not get you high. Like the common question is that is not the case, it's just really for healing and wellness properties. It helps you to feel more relaxed. It's all about incorporating routine and making sure that you are feeling your best self always, especially as a woman. Like our main target audience is women, but we make products for men too because wellness is for everybody, to be honest. So I have a couple of products I want to show you. Um, the first thing is like I said, we have a range of different things, right? We have skincare, and in our skincare line, one of my most favorite products is our Eternal Glow Moisturizer. And this moisturizer, I remember one time she came, Kendall Head came over to my apartment. I just washed my face, put on moisturizer, and she came to me. She's like, when I let her in the door, she's like, Oh my god, your skin is like glowing right now. What you got going on? And I was like, Oh my god, that's not Golden Goddess! Hello! Come on now, talk to them. Okay, it's a great product, it really is. Then we have our turmeric face serum, and this golden glow serum is actually like so amazing. It's helped with my dark spots, so that's really the main goal because turmeric is to help lighten your face, and so ever since using this, I've really felt and seen my dark spots fading because it also has vitamin C in it, different types of oils, seahorn oil, um, Bakuchi oil, all that kind of stuff to help with fading those dark spots and making your skin tone more even and glowy. I do be feeling like I have a glow after this. Now, let's talk about hair care because clearly we just talked about our hair, and I did use a couple of hair products. I mean, I always wash and dry or wash my hair with the um shampoo and conditioner. We have literally the whole spread, but the hair butter is literally so amazing. I have it down here. I don't want to keep pulling out products, and there's more, there's more. I'll try and keep it real concise, but like, yeah, so this is the hair balm, and I really feel like it helps with the shine of my twist out. I feel like that's really what the game changer was for me because I usually do the lock method. Um, but I used this instead of a leave-in conditioner. So this was oh, yeah, tea, and it smells amazing. Oh my gosh. And I also use the hair oil, we have a hair growth oil too. I ain't gonna pull that out the shadows for you. But let's talk about this body butter, okay? Let's talk about this nourishing goddess body butter. We rave about this body butter. If you need something that's gonna keep you going fire all summer long, fire. Like, look at her hand. Okay, look at my hands. This is the before. Okay, and for all you plaque businesses, if you want to shout out like this, like you gotta send us products so we can do a review. Please. Because we would love to, girl. We gotta get like a little P.O. box going something, and we'll do that immediately. We'll do it tomorrow. But this is the before, it's already melting in my hand, mind you. But like, here, I'm gonna put some more on. I'm gonna get a little bit more. Rub me in, rub me in. Boom, boom, boom. The sound effects, y'all. If you're not watching on YouTube, watch this episode on YouTube. Seriously, like it's literally glowing so much, and like I could rub it in more, and just like imagine that, like, all over your entire body.

SPEAKER_02 19:45

I could even imagine, like, I'm getting ready to go wow. We got a nice dress on it's summertime. Like, if I put it here on the legs, nice shimmer mode.

SPEAKER_00 19:54

I do that very deliberately.

SPEAKER_01 19:56

Like, I take it on vacation all the time because when I have on a really like nice dress, like you said, and I'm showing skin, wherever there's skin, I need to have that nourishing goddess body butter on because it's like I know I'm gonna shimmer with it and it's gonna be shiny, it's gonna be especially if we're in the daylight. Oh my gosh, yes. And also, I think she's using she uses it to tan too. That's smart. If I think it has like a lot of coconut oil in there, and coconut oil is really good for tanning. So if you're a tanner, if you like to tan, take it to the beach, you know. But yeah, a range of different products, y'all. Definitely check out the website. I'm gonna leave it in the description below. And if you use code Stephanie to 10, you can get 10% off at checkout. So I'll also put that in the description below, too. Great, but yeah, that black business is popping. You need to jump on that wagon if you haven't already, and check it out. Check out the website, see what you like, DM us with questions, and we're always happy to answer.

SPEAKER_02 20:50

But yeah, yeah, shout out to Golden Goddess, shout out for real.

SPEAKER_00 20:54

We love you, girl. Absolutely got me glowing on camera.

SPEAKER_01 20:58

Oh god, look, we're shining. I put it on my hand too. So sorry if we blinding y'all with this visual experience. Like, I'm trying to figure out where else I can put this. I know, right? All right, so as y'all know, the topic of the week is wellness, and uh wellness is very, very broad, right? And to narrow it down a little bit is we've been talking a lot about career, we've been talking a lot about you know navigating young adulthood, especially post-grad life. And I think to really tie this all together and make it more cohesive, we needed to talk about wellness, especially as our careers evolve, as our lives become more complex with the different projects and avenues of life that we're, you know, working on and working through, like in relationships and stuff like that. Wellness is important. And so the main topic is just going to be about creating a wellness routine in your 20s and beyond, honestly. That works for you. And let's just jump right into it.

SPEAKER_02 22:04

Yeah. I love this topic because I think our first three episodes, we've really gotten into our history. Yeah. We've talked about, we've thrown it back to middle school. Girl. We talked about middle school, high school, college. And now we're really getting to sit in what our current routine is and how we've gotten there. Um and what we currently find important. So I'm I'm glad that it's all kind of like been the building blocks to land us here in a way. Yeah. But wellness is such an important topic. Um, and I think that it's it's also such a trend now. Oh like just thinking about it. I I was telling you about this term looks maxing.

SPEAKER_00 22:49

Yeah, I was like, what is that? Joy, what is that? Where have I been?

SPEAKER_02 22:53

You knew like sleep maxing, but but you're just adding the word maxing behind everything. So looks maxing has been a big one. And I was just thinking about that because um looks maxing, if you don't know what that is, is you're just trying to do everything you can to better like your physical health, your wellness. Um, you want to make sure your skin's clear, your your hair is shiny, you're eating the right foods. Are you getting your creatine, your protein, your fiber, like everything? Oh my gosh, everything. You're going to get your massages, your lymphatic drainage, like your girl. All of it. Um, making sure you got the matching sets. Like you just want to look outwardly very, very put together. And I'm like, that's actually like a really good concept, like, of course, but wellness, I think to both of us, just goes like way deeper than that. And those types of like buzzwords, it's like, okay, cute, cute, cute. But you don't want to get too caught up in, okay, to be that girl or to be that girl that values wellness, I have my like matching set, I go to Pilates, I drink matcha. Like, there's like a certain narrative right now that, and I'm sure it was different like five years ago, 10 years, 10 years ago, there was that those buzzwords. But if we're really gonna talk like wellness maxing, like what does that really look like? Yeah, you know, like what is the difference between wellness versus we just in this for the aesthetics?

SPEAKER_01 24:25

Yeah, you know, like what even is wellness?

SPEAKER_02 24:28

Yeah, what is is you remember that?

SPEAKER_01 24:38

Good question.

SPEAKER_02 24:40

What is is? Is um but yeah, so wellness to me is like a circle, I feel like. And there's different like buckets, and I can tap into different things that overall make me a complete person, and that just looks different for everybody, but I've had to learn the easy way and the hard way with what that looks like for me. And like we'll obviously talk later on about what that actually entails, but it isn't just one thing, like it isn't just taking care of my physical, it isn't just taking care of my mental. It's like how do all of these things, how are we all doing the tango together? Yeah, like that's what I would say.

SPEAKER_01 25:20

I agree. Yeah, I can't even really add too much to your definition because I feel like that was a really, really, really good, solid definition because it is something that you do to help your mental that literally transmutes itself into physical. It's like once you work on what's going on up here, everything manifests itself outwards, yeah. So yeah, I think that really encapsulates what wellness is, and it's just I guess to talk about why it's important, I really feel like we don't have to talk about why it's important, but you know, some people need to be recentered in that way, and I think that wellness is just so important because it does recenter you, like I know that wellness is something that I can always come back to to feel like myself, and when I'm having like a really tough day, or if I'm having I'm feeling very overwhelmed, I always just go back to two, three things in my my wellness routine to bring me back to self or to just help regulate my nervous system, I guess, or just like my life in general. Like they're like my what do you call it? Um your your staples, your rocks, I guess, in your life.

SPEAKER_02 26:31

And so, yeah, it's like non-negotiables almost. Exactly. Yeah, it is a non-negotiable.

SPEAKER_01 26:35

That's literally what my wellness coach calls it. She like has in my daily like flow, my daily chart, it's like non-negotiables, wellness non-negotiables, and we get into the menu of all the things that like I don't have to do all of them, but you have to do something, and that is a non-negotiable because that's just showing up for you. Yeah, you sh you built in your schedule showing up for everybody else, but a non-negotiable is also show up for yourself, exactly, and that's wellness to me.

SPEAKER_02 27:04

So when do you feel like you learned that? Like, when do you feel like you got serious about your wellness?

SPEAKER_01 27:12

I think that's a really, really good question. I would say there was a couple of different points where I got really serious about wellness, and there was different catalysts that led me there. I think the first time was my senior year of college when I believe I talked about this a little bit in our episode where we were talking about where we are in life and like how we got there. But that spring semester, where I was well, it was fall going into spring semester, so at the end of my fall semester, I think drained was not even the word to deal with what I had going on. Like I said, I was taking five to eight different classes trying to make sure I graduate on time, on top of working 30 hours a week at my internship, and the internship already not really even being the best experience for me. On top of that, I had just crossed, and so I was in this whole new world of college of Greek life, and I was so confused, and like it was all these things going on, and I just was feeling like I was breaking under the pressure, like I was definitely cracking under that pressure, and it got to a point where you know I dip and dabbled with journaling and stuff like that, but that was the very first time that I actively was like, I need to see and speak to somebody, like I'm not gonna be able to handle this by myself. And that was the first time that I took therapy really seriously because it was like, if you're not gonna go to therapy, then what the heck are you gonna do? You can't do this by yourself, clearly, girl, because you got you got a lot going on that you already haven't been able to handle well, and I feel like even my behavior was very telling of like, oh, not necessarily you need therapy, but just like you need some help, and like nobody was coming to me like girl, you need help, like you need to figure out what's going on. Like, it was never like that. Like, I addressed the problem myself.

SPEAKER_02 29:15

I'm like, it's like such such a major thing, everyone can see it, but a lot of them battles be very internal, people wouldn't even know that.

SPEAKER_01 29:22

Yeah, it's literally like me up in the middle of the night, like crying, or it's literally a Friday, and we're supposed to be, you know, we're turning up, and I'm literally like in my room in the dark crying because I'm just so like overwhelmed, I'm sad, I don't like the way that I look. I just feel like there's so many expectations in me. And so I feel like that's when I first got into wellness when I started going to therapy. That's when I started going to the gym. That was like the very first time that I feel like I was like, okay, like I have to get in the gym. Like, I was so I couldn't stand the way that I looked anymore. That was the very beginning of my fitness journey, and we've come a long way, but you know, right, but now there's like so many different things that came with that, like a different set of challenges. Like we talked about self-belief last episode. That was a different set of challenges that I had to overcome, and so that was the first time, and then the second catalyst was my job when I was like, I have to pour back into me, and that it wasn't allowing me to pour back into myself the way that I wanted to because I couldn't be fully happy with where I was, and so I needed to figure out why, and then you know, we figured out why, and then I opened up a whole different category, but yeah, I think the whole journey really started that fall semester, fall 2022, going into spring 2023, is when everything just started to cascade and start to open up, and it feels like it wasn't that long ago. I guess like now it's like been three years. But you just start it like it was yesterday. You know, like exactly because it's just that breaking point, it feels so like surreal, almost like I feel like I remember that moment when I'm sitting on my floor in my apartment, like just like crying, and I'm just crying and crying and crying, and I'm trying to be some sort of joyful because I'm like looking around at the circumstances from the outside looking in, like, life for you looks really great. You have an internship, you're making good money for a college student, especially your peers. You know, like you are literally just crossed, and you are the freshest thing on campus, you know what I'm saying? Like, P everybody's talking, and you're taking these classes, you're successful in your major, you're on you know, the dean's president's board and all this stuff, and it's like, yeah, but but there's a but and nobody sees what goes on behind like the scenes and the closed doors and what it takes to actually like be able to handle all of that. And the truth is, like, I couldn't, like, I literally broke under the pressure, like I said. So, yeah, what about you? What do you feel like? When do you feel like it started?

SPEAKER_02 32:09

Um, I feel like wellness it maybe it was always a part of my life and I just didn't know it. Um, and like the habit of taking care of yourself, like I feel like I come from a family of divas and do on both sides of my family. So um, like I have very put together women in my life that even behind the scenes like are very put together. Like my grandma used to, I used to be the type to, you know, when I was in like elementary middle, probably middle, I would just roll out of bed like on the weekends at like 1 p.m. I'm walking around in my pajamas. Like you go back to my room, the bed's unmade, my stuff's everywhere. And she would be like, Um, you need to, you know, like at least make your bed up and and change into something else and get your day going. Like, you don't you don't need to be walking around in your pajamas. I'm like, I'm at home, I'm chilling. Like, I you know what I mean? I'm whatever. Um, but now, like that is if we talk about non-negotiable, at bare minimum, I wake up now and make my bed, is usually one of the first things I do, yeah, and then figure out what I'm gonna put on, even if it's changing out the PJs into a casual sweatpant. Like it just doesn't need to be what I slept in. And I don't that has mentally like done something for me that when I started to realize what she was talking about, which was probably in high school when I just had my own autonomy and I didn't feel like people were bossing me around, I was like, Well, I actually feel better when I do this. Yeah, so I think it's always kind of been around me, but I want to say I'm pretty similar. Like, I don't think I realized how critical it was. Um, maybe also in college. Like, I'm trying to think high school, I wouldn't even say I had a routine then. Like, I don't even think I had more routines in high school. I don't think there was anything too, too pressing that made me feel like, okay, I gotta like figure it out. I was just kind of like vibing for lack of better way. I don't know. I just didn't really have anything too, too crazy going on. It was like very normal stuff for high school. But um college, yeah, for sure the first semester. You know, it's crazy. We I remember moving in and my what do you call it? The RA on our floor, um, gave us like this presentation that I think all the RAs had to give about what anxiety and depression look like in college. Like it was just like an informational session. And I remember thinking, wow, like that sounds really bad. Like, I people are gonna go through that. Like, I wow, depression, yeah, because I was never depressed, yeah. Like anxious, yes, but still the anxiety was never unmanageable, and I certainly had never been depressed, I had just been sad. Yeah, and I was thinking about it from a perspective of that would just like not be me. Like, I just hadn't been there. So I was like, wow, that's gonna be like really rough. I was just kind of empathizing. And it's just crazy that I remember that because the first semester of being at Howard, I fell into depression and didn't even know what it was until way later. Yeah. When I started to realize that whole dark year of my life, oh, that was depression boom.

SPEAKER_01 35:26

It feels dark and mentally it looks dark, but it might not have actually been as dark from the outside looking in.

SPEAKER_02 35:32

It probably was. I mean, like, I don't know, it's you from the outside looking in, like, you probably wouldn't have been able to tell. But I think people who are closest to me could tell. Yeah, I think so. My parents knew. Like, people knew, but no, from the outside looking in, I'm just doing me in college on the back end of what was going on. Like, I was just dealing with so much change and navigating college, navigating relationships, navigating what I want to do with my life, and then we rolled right on into COVID. Like, I started to get depressed right around like I'd say November, December. By March, we're locked in our rooms, which did absolutely nothing to help for the already existing spiraling depression, so it was just crazy. And I think right around then is when I was like, we have got to figure this out. And I don't even think it was as polished as I'm saying it now. Like, I was just very messily figuring it out, but I started going on like hours long walks around my neighborhood because what else was there to do? Yeah, now that's a common practice for me. I know, okay, if I'm like, if my head is like, I feel like there's too much going on, I feel like my head is being squeezed of all these thoughts. Yeah, let me just go outside and walk around the block a little bit. Now I know that. The time I didn't know that, I was just doing whatever because I was like, I gotta get out of this house. And I just kind of was like messily stumbling into now what my routine is, but I think it also required me kind of hitting a low where I was like, babe, this isn't this isn't how I want to live. Like, how can I be there for myself if I'm not even comfortable right now sharing how I'm feeling with the people who are closest to me? How am I gonna get myself up out of this hole? Because I didn't have therapists, I didn't have any of that at the time. And it was just little stuff that I feel like now has compounded, but I think, yeah, it was also just realizing like in hard moments, you gotta have something to return you back to yourself. Yeah, yeah.

SPEAKER_01 37:38

And I think that's perfect for like how do you know when you need a real wellness routine or you need to return back to wellness, is in those moments where you don't feel like yourself and you feel like misaligned or out of sync with what's going on. Kind of like the last episode when you were like you're watching yourself from the guidelines. That's when you know you probably need to return back to some sort of wellness, some sort of sense of self and stable ground in order to keep you moving forward. Because if you don't have that as part of your routine, it's really hard to be able to really progress and like make actual strides. You know, you can't keep pouring from an empty cup, like they say. And it's just so sad that we have to go through these things to figure it out.

SPEAKER_02 38:26

I'm over here like breaking into myself, I'm feeling like the room change. You know what? Let's let's perk it up. Let's perk it up. But it's just interesting because it's not like before that I didn't have basic like things that are still in my wellness routine now. Like, yeah, I woke up, I had a skincare routine, I brushed my teeth, I like took showers, I like nice body scrubs, like I liked nice things, I would do nice things for myself, but I didn't realize like the importance of it because it is so easy to do that when life feels great. Yeah, but what do you do when life doesn't? And that's where I started to be like, okay, I see why, because very similar to you, like feeling like so much is looking great, because in that moment a lot was looking bad, but I've even had very recent moments where it's like, great, you got the job, you got the this, you got the that, you got a lot going on, but I'm feeling internally like a mess. Yeah, and it's like, yeah, that's when I realized in moments like that, that's when I realized you have to know how to take care of yourself.

SPEAKER_01 39:29

I agree. It happens all the time. I think it's like, yeah, we have those catalyst events, like we have those things in in college and um post-grad and things like that, but it it happens more frequently. I won't I don't want to say it's like a every week sort of thing, but like every couple of months, every six to eight months, you might have one of those moments where it's like, I feel so out of sync. What the heck is going on? What can I return back to today?

SPEAKER_02 39:56

I think that that nicely segues into like what actually is included in our routine now and kind of how we what we do um and how we created kind of a menu, like you talk about a wellness menu a lot, and I like I like that terminology. Yeah, because it's kind of like you go, you get a menu from a restaurant, you're picking like what you need off of it. The whole thing is available if you need it, but you can kind of pick a little bit from the appetizer, pick some from the entree. Because every day is gonna be different, every day is different, and I I like that line of thinking because I struggle with that. Like I struggle with the um if it's not 100% zero, like if I didn't do it all today, I did absolutely nothing, but I'm really learning how to like pick and choose, and so thinking about it as a menu is so good, and I'm gonna let you talk about that because you introduced me to that.

SPEAKER_01 40:48

Yeah, I think that I the problem was I had that mindset that if I didn't do it all, I did nothing at all, and that just was not sustainable for me, and there's just so many moving parts to my everyday life that it's impossible to do everything. Like, I think we have said before, like we're both to-do list girlies, but we know not everything on the to-do list can get done in one day, and so it was just okay, well, what can we do today to make today a good day? And so, what I was introduced to, because I can't fully take credit, you know, me and my wellness girly was working on this, and the problem was I didn't have enough wellness things to choose from, like it was always okay, I can always go back to my journaling, which I do. I make an effort to literally journal every night, even if I'm tired, my eyes is closing. You see it in the handwriting too when I'm tired. Like, I'm probably gonna call three lines, like today was good, right? This frustrated me, period. All right, good night, love you. Right, right, but you did it though. But I did it, you know, it's something that I can say I showed up for myself, and so I think the wellness menu is like, okay, what ways do you enjoy showing up for yourself? And um, like I said, every day looks different. Every day I have high energy. There's some days where I have really low energy. What can you do on the days that you have low energy that you can also repeat on the days that you have high energy? So for me, like a wellness menu is all those things. I enjoy things like reading, I enjoy going on walks outside, I enjoy going to the gym, I enjoy meditating for wellness, I enjoy journaling for wellness, I enjoy sometimes cooking, um, as long as it's not stressful. When I'm like trying to follow a recipe to a tea, maybe not. That's not wellness because I'm a little stressed. But cooking for me can be therapeutic because what I do when I'm cooking, if I'm not talking to somebody on the phone, I'm putting on my show, I'm watching something, I'm winding down, but I'm also like doing something at the same time. And that's my problem is that I like to be winded down and trying to be productive at the same time.

SPEAKER_03 42:54

So yeah, yeah, there we go again.

SPEAKER_01 42:57

So, wellness menus to me is like all the things that I can choose from to make today a good day where I feel centered into myself or I did a good job, and like my challenge right now, like what she's challenged me to, it's like choosing three things every day. Like, my wellness menu is probably like seven things like that I can choose from, but I choose three things, and most of the time, oh my gratitude list is another one. Mode of most of the time, I'll do my gratitude list. I'll write down three things in the morning that I'm grateful for. Sometimes it's more if I'm feeling extra inspired that day, but most of the time it's three that I can think of three really good, solid things, and a lot of times too, it's one thing that might not have happened yet that I'm really trying to manifest and call in. Um uh I like to read in the mornings, even if it's just like two pages. I want to, you know, read something just to like because in my dream life, my ideal world, I'm sitting down, I'm reading a whole chapter in the morning, you know. I'm really having that time to set my tea and enjoy. But right now I'm doing what I can. I meditate, I really feel like that's a real non ago. For me, especially during the week, because my day after like I really open up that laptop and I get started, like it doesn't stop, like it goes from if I really get started at work at 9, I'm probably not gonna be done until 9 p.m. So it's like don't try and think you can slip away at 12 to go do a quick 10-minute meditation because you know you're not gonna do it. So if you when you wake up, I do the same thing as you I make the bed, go in there, I do my skincare, brush my teeth, wash my face, I go in the closet, I meditate for five to ten minutes, I get dressed, I make my tea, and then I come here, I do my gratitude, my reading, and then if I can some on a really good morning, the past week it's been raining so much. You know, on a really good morning, I'll try and get out for a walk. But if I can't do that, then I just won't do it. But the gym is also something, and that's something that I usually do after work because I think we talked about how you're a morning girly. I'm still trying to get there. I'm more of a night girly, but I think that it helps me to decompress and like de stress after a long day. But I can see how it can be challenging for me sometimes too, because I'm so exhausted that it's like I can't even fathom the mental energy that it takes to get myself to the gym right now. So it's just having those different things, and those are usually like the top three like the meditating, the gratitude list, and the reading that I've stick stuck to. So same with journaling and writing down my wins for the day. Even if my win is just I made my bed, I did my skincare, my makeup was really cute today. I really liked my outfit. I hit my 10k steps.

SPEAKER_02 45:34

Yeah, we still we celebrate small wins.

SPEAKER_01 45:36

Yeah, we have to over here because not everything has to be a huge accomplishment. That's not even what life is made up of. Yeah, it is the little small things, like the really gratifying things that happen every single day. Like, yeah, I saw an angel number today. Yeah, yeah. Like, write that down. Something small. Yeah, but yeah, that's my idea of a wellness menu, and uh there could be really good days where I'm getting everything on the menu, okay? Feeling young. You put some caviar on top, probably enough, like every last thing going back for seconds. I'm going back for seconds, okay. Let me meditate again and now you know before I go to bed. That's when you really gotta go a little dessert, like yes, so we get some breath work in there too. Breath work cocktail, you know, but nah, but yeah, three things is the non-negotiable for me at this point, and I really, you know, hope to get to the point in my dream life where that is it's not three things, it's like the entire menu that is part of my daily routine, and I feel like that's when I feel the most fulfilled. I think on a weekend when I'm not doing anything is when I can really get all those things done. I can go on a nice walk outside, I can go to the gym and take my time, I can read, I can lounge. My meditation in the morning doesn't even have to be five minutes, it can be 10 to 15, and I can really just like sit with myself. I enjoy that now. Before I felt like I didn't really like sitting with myself a lot, and I've learned that as I've gotten older, it's like I didn't really like to be with myself. Like, I always wanted to be around somebody. Maybe it's because I grew up with like siblings, or then I went to boarding school and there was always somebody, like you had a roommate, got used to it. Yeah, I got so used to always just being with somebody or having a buddy, and I think that the older that I get, the more I'm like really valuing like my alone time. Like, no, actually, I don't want to go hang out. Like, I actually don't want to go to the store with you. You can go by yourself, or actually, I don't want you to go to the store with me. Like, I want to go and browse, like, I don't want to be rushed, you know. So things like that.

SPEAKER_02 47:36

Yeah, that reminds me of like I saw um Solange post something. I think she posted like her like pictures on vacation. I think it was with Megan the Stallion. Did you see those? No way, yeah. Like her and Megan went on a on a vacation, or it looked something like that. And um a fan commented under Solange's dump and was like, I feel like you're always on vacation, like I love that for you, or or something like that.

SPEAKER_01 48:08

You gonna say the same thing about me?

SPEAKER_02 48:12

But Solange commented back, like, um, well, you know, really, like it might look that way, but I just moved closer to the water, so these are all like two to four hour trips. She said something like this, not a direct quote, but two to four hour trips to like nature, because I live closer to it now, and I'll just do that on the weekends, and I'm just surrounded by nature, and then I come back and clock in on Monday, yeah, like whatever job she's doing at the moment. And I just love that because what you said about um hoping that your dream life can look like that, she was just saying that she hopes that uh more people like us, like black people especially, can have lives that look like that, where you are just able to be in nature or be wherever you want to be. Because Solanja's life, of course, she's like, you know, rich, like so she can she can afford more things than like the average person. But she was just saying she hopes that more people can get to that point, and that's what you said made me think of that because that is ultimately the the point. Like, you want your life to be able to, instead of having to squeeze in certain things, yeah, like my life can actually be built more around the wellness, exactly, and I'm right with you there, exactly. But gosh, so true. Yeah, it's just it made me think of that, but yeah, I if I'm thinking about my menu, like I don't even know. I think it's it's I'm gonna stumble through this because I don't really have a menu, I just know the things I like to do, so I'm gonna try to like make it into a menu for you on the spot. But I would say very, very similar things, like I already said that you know, how I like to start my day is making up that bed, but I also um try, I do have like a timer on my phone that doesn't allow me to go like on social media, so instead in the mornings is affirmations, yeah. And I do like that gratitude journal. I used to do that, I don't do it anymore, but I do love the concept of starting off with like listing what you're grateful for, yeah. But these days it's been repeating the same. Like, I think I have like a list of 12 affirmations, and I just switch them out based on what's going on in my life at the time. Like, I'll probably switch them out maybe every like four or five months or whatever has changed. But just I feel like repeating certain things to start off my day every day is like a chant. Like, you know, like even in the Michael Jackson don't don't get me started with chance.

SPEAKER_00 50:39

Michael, but like that was one thing.

SPEAKER_01 50:44

I'm sorry, I'm sorry, I had to.

SPEAKER_02 50:46

You didn't have to because I I opened up the door for that. But um, but you remember because that's one thing I learned about him, that part where he, you know, going into the studio is like repeating these like positive affirmations to himself. And that's something that Jafar said that he learned about Michael going through I think his his notes, his old journals to like channel the role. Michael was saying affirmations to himself like all the time, like, I am the greatest of all time, I like I am beautiful, I can do this, like all the time, and it's like instills something in you that like makes you believe it. Yeah, so all of my affirmations are literally tied to things that I want to be, I want to accomplish, I want my life to look like. And then I always throw in a couple that speak to my insecurities because I feel like if every single day, if I say something that goes against that, like I'm re-wiring my brain. Um, you are, but and and while we're on the topic of morning routines, I'm gonna be transparent. Like, my morning routine has looked crazy for like a good month now. Like, I'm saying all of this, and I think at bare minimum I say my affirmations, but like in my ideal world, I also wake up and I'm a nighttime meditation person, but I'm a morning stretch person. Oh so I want to get up and like hit. I love I've really gotten into somatic yoga this year. I love it. I really just want to do somatic yoga, and now that it's warmer out, I want to take my yoga mat to my patio and do it outside and feel like the nice morning crisp air. Has any of that happened? That sounds amazing though. Like, I'm saying I'm like in my dream world, that's what I do every morning. But life for me, it's been in a very transition period. So I'm trying to like figure out how I'm gonna make that work because right now I go to sleep super late, I wake up and I'm like, what is absolutely has to get done, and I know I have to wash my butt. So I do that and then I start my job. But like there have been times where there's been a slower start to the morning, and that's why I'm a morning girl because like I like to start my day off doing a whole bunch of stuff for myself and then jumping into like what has to get done in terms of productivity, yeah. Um, and then yeah, like I like the the morning gym type of a vibe because that's when my brain is the most fresh, and I just feel so motivated and it sets the tone, and I just save all of my like more chill. This is still for me, but it's more chill for the evening. So that's when I'm reading, that's when I'm meditating. I think during the day I just have to make so many decisions and so many things and so much just notifications on my phone, notifications on my computer. I'm talking to so many people that my brain is always just swimming by the end of the night. So meditation at night has really helped me to like your thoughts don't go away, but it kind of makes you to be still a little bit and just observe your thoughts kind of passing, and it calms me down to where I feel like now I want to go to sleep and I'll like make some tea. Like, yeah, again, lately that nighttime routine has been looking all over the place. We do our skincare and we get to go back and I get into bed, but there are nights, and there have been increasingly more nights where I feel like I'm returning back to that version of myself that had the time in the morning and the night to do that, and then yeah, I think we're just similar people in the sense of like liking to go outside um and get some air, um and pouring into my hobbies. Like, I think I've already mentioned what my hobbies are, but as a refresher, like I'm a grandma, so I like to crochet. Yeah, did we talk about hobbies? Uh I don't know if we have, but love to crochet. We discovered crocheting at like the same time in middle school, right? With hook and chatter. We had a club in middle school where our teacher would invite us, invite us to come into her classroom, I think, once a week. Every Wednesday. It was every Wednesday. Every Wednesday. Oh wow. Alignments. Oh, for real, literally. Wow, that's crazy. That's amazing. But yeah, I will just find a random like uh tutorial on YouTube. I do not monetize, I do not sell anything. Don't ask me for a scarf. I just make little one-off projects, so my hands are like they're gonna be like, Can you make me do nothing? No, no, no, no, no, no. No, no, no, no, no, no, right now, girl. I'm just doing this for fun. But I will just find a new project and follow along, and it makes me use my hands and it makes me be creative. Um, I love to play on my keyboard. Like I was telling you, it was raining on Memorial Day. I'm putting my keyboard faces the window towards my backyard. So I'm just playing my little keyboard and so peaceful. Yeah, that was like the best investment of last year. I was so happy bringing that keyboard home. Um, but I have a multitude of just hobbies that take me away from screens and force me to do something that makes me feel like I'm creating something, I'm expressing myself, and I'm not judging myself for it. Because am I the best crochet? Am I the best at piano? Absolutely not. But I'm not in this space to try to be the best and perform and no, it's just like girl, like let's just do something that these are all hobbies that I had from when I was a kid. So I think that's why I returned to all of them. But let's just do something that we used to love, yeah, you know. Um, but also my wellness menu, and this menu is starting to get a little alone. We we really feasting, but I would say this has come over time is learning myself and knowing that like maybe we're opposites in this, but I have to be alone genuinely from everybody. Like, I don't even want like the people really, really close to me. Like, I just need a day sometimes where like we check in over the phone, but I'm not constantly up under you, you're not up under me, we're doing our own thing. And if I don't have that for a minute, I don't like it. I just feel burnt out because I'm an introvert. Yeah, so I schedule in time. I think it naturally happens because that's who I am, but I schedule in time to be by myself. Now that life is looking more busy, I'm talking to a lot more people, I'm trying to do a lot more things. A lot of my burnout and why I feel like I have so little to contribute to my hobbies these days, like my routines, is because I'm given so much outwardly. Yeah. And like that's cool for people who are extroverts because you you get energy from that. Right. I don't. I get slowly, slowly, slowly and more slowly, whatever. So I've just realized that like a part of that for me is spending time with myself, but I'm not a hermit, so I also have to spend time with my friends, like I have to figure out what that balance is. Yeah. Um, and I didn't realize how important that was because sometimes I'll just say yes to everything, feel so drained at the end of it, and then yo-yo too far the other way, and spend the whole weekend inside, or even extend that a little bit into the week because I work from home, yeah, and then I've not gone outside and like been around the people I love for a whole week, and then I feel horrible. So I've also had to learn that balance too. And I don't know if I'm missing anything. I think that's about it. Um, the only other thing I'll say is to the journaling part, I also do like to journal, but I've given myself options. So it's either journaling, it's my video diaries, I take video diaries on my computer, or I take voice notes on my phone. I like that. And I think journaling happens a lot more when I'm at home. Video notes also at home. The voice notes on my phone are usually like when I'm on the go or I'm in the car. If you are just walking around and you have headphones or you're like, the phone is here, even if it's here, people just assume you're on FaceTime. Yeah, I'll be shopping in the store, recording a voice note about what's going on in my life, and people will just think you're on the phone. They won't care. And I'll count that as like a journal entry because if you look at like the my entire life and how I've documented, it's kind of fragmented. There's sometimes where my journal is not touched because I was talking to myself a lot more on my MacBook. There's sometimes where my MacBook it gets dead because I'm on my phone. Like it's it's kind of weird, yeah. But sometimes I don't feel like sitting down and writing, yeah, and I'll just say it to myself. Other times I don't want to be on a camera, I will just write it down. Like I try to give myself those options too because I noticed that with journaling, I was starting to resent it a little bit on days that I didn't want to. Yeah, I once again felt like I was failing if I didn't do it. So I must all say. I've been told you to do these voice notes. I do voice notes though, then you're good. But I like the video notes too.

SPEAKER_01 59:19

But I feel like I do that too, to be honest. Like, but I don't do that as often. Like I do it like the one time that I'm sitting in my car and I'm like over it, and I just press record and I'm like, frick this sugar honey iced tea. I'm so upset, I'm so frustrated. And then the next like couple days, like nothing, and then maybe a week later, it's like, okay, guys, so today. I think it's like that video that you showed, like the duality of womanhood.

SPEAKER_02 59:44

Like go into my MacBook photo booth. One video, tears. Yes, nothing's ever been okay, nothing will be okay, and you're barely like talking, like you can barely get out what you're trying to say through the tears. Like the next day, you know what, guys? Like, life is actually like good, it's not perfect, but I I'm seeing the silver lining. Like it's like I got a smile on your face. I told Steph, like, if I go prematurely that she's in charge of making sure that all them files on my phone delete, I'm gonna corrupt them. I'm gonna get them corrupt, corrupt them on purpose because absolutely not.

SPEAKER_01 1:00:22

But yeah, I definitely love the idea of the options for journaling. I am legit gonna borrow that from you, and then I also agree with like the yoga and the stretching. That is something I need to do more. The older I get, the more I'm like, I need to stretch. Like, I neglect that so much, but that can't be something I neglect anymore. But I really loved what you said when you were talking about salonge and building your life around wellness instead of having wellness just being one part of your life. Because I think when people ask me about like my dream life and what I want to do at the end of the day, yes, of course, I want to be a business owner, I want to make money, but I don't want to work so hard. Like when I originally started doing what I was doing now, like I think I was really chasing, not chasing, because I I don't really chase, I attract. Here we go, the affirmations, you know. But what I really wanted was more funds. I think that one that's one of the biggest things for me that I've been really trying to hone in on is my financial stability and creating that financial like independence for myself for sure. And that's really what I was like going for. And I was like, yeah, like I really want to be set, I want to establish some sort of financial independence. I want to be able to take care of myself, I want to be able to take care and provide for other people in the ways like I'm not, you know. I mean, I can, you know, buy you a house one day, but I'm not gonna be that person, you know what I'm saying? Like, I'm gonna house my parents, you know, and retire them, all the good things that you want to do. But at the end of the day, I don't want to work 12-hour days, I don't want that to be my life. Like, I want to create YouTube vlogs and enjoy my life, and that's it, you know. Like, I have businesses running in the background, I check in, I'm in charge, or not necessarily in charge, but I'm still visible, you know. And I'm not, it's not to the point where it's like I'm halfway across the country and I'm like only checking in through phone calls. Like, no, I'm a visible leader. Like, you see me, you know me, I help you, you help me, sort of vibe. But I don't want to have like 60, 80 hour work weeks trying to be able to provide and you know, uphold what I've built. You know, I don't want it to be that extensive. I want a life of softness, like I do want that soft girl life, but at the same time, it's like I'm also such a hard body.

SPEAKER_02 1:02:50

Like, I feel like I need that like lost energy and I've never wanted to give trophy wife, yeah, or like this is not shade, but like only accolade is like the pretty stay-at-home wife. Oh, yeah, because I don't know, I think that we both just have a lot of drive and good ideas and vision behind what we do. So it is like, yeah, I want to be provided for and I want to have a soft life, but also I think I would just be unfulfilled if I just didn't pursue all of these like ideas going on in my mind.

SPEAKER_01 1:03:25

There's a lot of them, and I think I want to just have the time to do that. I think that's the biggest thing because what I want behind money is freedom. And once I have the freedom, I want the freedom to pursue all the projects that are just like, oh, I want to create a vlog like this. Like, I think this is a really like even like when I'm in the shower, I'm thinking about all these really cool ideas for vlogs and videos that I could do and edit. And it's like, okay, baby, well, when will you have the time? Yeah, and that's the biggest thing because once I have freedom over my time, now my time is literally money where I can make more money by just investing into myself and into my vision more. Yeah, and uh that kind of goes back to the wellness point of just like I want to build my life around wellness, I want wellness to be so integrated into my life that it is who I am. Like, I do, like, I really from the bottom of my heart want to have that like perfect, not perfect, but like the ideal morning routine where, like you said, the morning is a time where you take that back for yourself before you give that to the rest of the day. We talk about this all the time. My main struggle is not hitting snooze on that alarm.

SPEAKER_02 1:04:30

That's really what that's it, what gets me. Like, I hit snooze gotta be 50 times before I stand up and I will like waste an hour, two hours doing that.

SPEAKER_01 1:04:42

And I see it on my watch when I go to like my like health app and I refresh and it'll tell you it's like awake at 6 a.m. And then it's like light sleep restlessness, and I'm like, baby, that's because I'm in that alarm every eight minutes.

SPEAKER_02 1:04:55

I wouldn't even need my watch to be that granular because I'm a marriage. You would be upset. I'm just mad at myself.

SPEAKER_01 1:05:01

I'm throwing off the data, girl. Get up.

SPEAKER_02 1:05:03

Oh my god, girl, get up to relate. One time, remember we was at Starbucks? Yes, girl. We were literally having the same type of conversation at Starbucks, and we were like, it's so hard to get up. And I guess like this older gentleman next to us was overhearing the whole thing, and he was just like, Y'all just gotta need to get up, gotta get up. Like he's like, just get up, just get up.

SPEAKER_01 1:05:26

And we looked at him like I mean, obviously, like we would love to just get up. And clearly, from our 30-minute conversation about this, it's not that hard or that easy.

SPEAKER_02 1:05:38

I'm glad it's so easy for you because like you know, certain people it is like my dad up at 6 a.m. every day, no fail. But me personally, I am working towards getting it up by 15 minute increments every day, and maybe we can work our way back up to like actually being up in the morning instead of a crash and burn type of a start to my morning.

SPEAKER_01 1:05:58

Yeah, I think for me it's more so like. I need to stop staying up so late. When I actually go to bed on time, I can get up. What a concept.

SPEAKER_00 1:06:06

Like what a concept.

SPEAKER_01 1:06:10

Go to bed on time. Wake up.

SPEAKER_02 1:06:13

Imagine that.

SPEAKER_01 1:06:14

And the thing for me, I've been having unrealistic expectations. I go to bed, like I get all my work done. I feel so accomplished. And I'm like, okay, tomorrow I'm gonna wake up early. Mind you, I'm going to bed at 2 a.m. I'm gonna wake up at 6. And I'm gonna go to the dun. I'm gonna go to the gym. I'm gonna make sure I read. I'm gonna make sure I read it.

SPEAKER_02 1:06:28

And it sets you up for immediate failure because when you don't wake up at that time and do those first couple things, everything else, you you're you might do it, but you in the back of your mind are thinking, like, but I didn't do it like the perfect way I imagined. And then it's like the whole time it was unrealistic.

SPEAKER_01 1:06:43

It was unrealistic because you was getting four hours of sleep in the first place. That's not enough to sustain you because the entire rest of the day, you're like, okay, when can I squeeze in and out? I'm so tired. This second cup of coffee not doing anything for me. I think I need a Celsius. Like, and you're just like, what? You're you're crashing, you're you're running, running, running, running on empty, literally trying to put all this garbage gasoline in your tank, and it's not getting you anywhere. Yeah, so let's just go to bed on time. How's just go to bed on time?

SPEAKER_02 1:07:10

I've that's what I've really in like the last I would say two weeks. I've learned this before, but I've had another arc where I'm like, ooh, I was burnt out and just staying up trying to get everything done. Yeah. And it was like, what good is this doing if I wake up tomorrow already drained and I'm now half doing the day, and then I'm like rushing through it. I'm I became an Alani girl for two seconds, so I'm chugging the Alani. I'm scared of the Lani. I'm scared of all of them to be totally honest with you. But um, and then I'm just going to sleep, but I'm restless because I'm thinking about everything that still needs to get done, and I wait, and it's like a really nasty cycle that I'm like now that has been the one thing that I guess has been a non-negotiable for me is I don't care what's going on, I don't care what isn't done, I'm going to bed because at the end of the day, there is actually nothing that I do that is life or death. Yeah. Especially um, and nothing else, the extracurricular is that serious to where if I just go to sleep on time, wake up tomorrow ready to do it, I can get it done so much better than if I'm trying to stay up late and have do it, which is something that you know you try to learn in school, you try to learn now. I think you just have to relearn it at different error or eras of your life. I agree.

SPEAKER_01 1:08:39

Yeah, I need to get like you because I think I'll try and like stay up late days at a time to catch up, and then that's me. I'll be like, okay, so where do I start over? And it's a trap, yeah.

SPEAKER_02 1:08:52

Girl, well, we've talked a lot about creating a wellness menu and what that's looked like for us, and like how we've gotten there the challenges, but something else as we kind of get towards the end of the episode that I wanted to talk about is because I personally struggled with this, but how do you avoid turning your wellness routine into another item on your to-do list? Like you're making it a productive thing. Um, and a question that I saw somewhere a while back that was a little profound to me is is this new I don't even think it's new, but is the wellness wave another way to make women especially? Because men, I'm sure experienced it, but you know, we're women, so we're speaking from that POV, but another way to make you feel like you're not doing enough. Like when you check in with yourself, when you check in with your friends, do you feel like you have to be doing this, that, and the third because everyone else is like, oh yeah, girl, I do this, I do that, I do that. Like, how do you make sure that you're not performing a wellness routine, but that it actually is your wellness routine that pours into you? Um and I think the burnout that I just spoke of is a recent example of me realizing like it's not working. Like my routine is causing me a lot of stress because on top of me not getting done everything I wanted to do in a day because I felt like a lot was getting thrown at me at once. Um I also wasn't journaling, I wasn't like going to the gym. I wasn't, I was just very bare minimum making sure that I looked put together for the day. And I felt really, really bad about it. Like, I don't know, I was giving myself an A plus, B minus, C, D, E. Like it was like a quiz.

SPEAKER_01 1:10:48

Not you gave yourself grades.

SPEAKER_02 1:10:50

I'm giving myself grades because I'm like, I'm not hitting this. Versus like these are things that we should be leaning on. Instead, I feel like it became a little toxic, I guess. So I don't know, it's something that I'm still kind of working through because there's some moments where I genuinely feel so balanced and so ha ha.

SPEAKER_03 1:11:07

Yeah.

SPEAKER_02 1:11:07

And then there's other moments where I don't, and I can feel myself feeling bad that I haven't been to the gym in a week or two. I don't sometimes I don't know how to like bounce back from that in a healthy way. Same. You know what I mean? So I don't know. I think there is something to be said about not having not feeling the pressure to just always conform to the most perfect wellness routine at all times because life literally changes. Like you were in my house the other day, we were talking about this, like how life has changed for you since you got back from Greece, and I could tell you were like veering towards like the like negative, like, so I haven't been doing this. And I'm like, girl, I'm gonna stop you. Like, it's not that you haven't been doing this, it's that life changed. Yeah. So how do we get better at adapting to it without feeling the need to shame ourselves? You know?

SPEAKER_01 1:11:57

Yeah, I was really like, I'm always quick to almost shame myself too, it feels like because I don't know, I feel so responsible for everything that goes on in my life. It's like sometimes I overtake accountability, you know. It's like some things you just you have control over, but some things you kind of just don't in a way. And there will be seasons where you do just need to kind of move through life in order to know how to navigate it better. Like for a very, very Atlanta example, for example, right? Like when you're driving on the interstate for the first couple of times, when you first got your license, you're quite literally just driving on the interstate, you're using the GPS, you don't even know where it's really taking you for real. But when you over time, once you start to learn it a lot better or drive a lot more, oh, okay, I know that 75 is gonna take me here, I know 85 is gonna take me here. 285 goes around the city, but you don't know that when you first get on the road. I mean, unless you study and you just know that, but like you can't study life to know where it's gonna take you. There is no playbook, so I think I am the type of person that is like quick to get really down on myself on everything that I'm not doing because I feel like I'm so capable of doing it, and though I am capable, it's just sometimes you do need to just learn what life is teaching you, and I think it's harder nowadays because we have social media and we can see you know people doing different things for their wellness, like you know, the Pilates princesses or um the I don't know, the matcha warriors, you know, like Pilates, but they got names, they all got nicknames, the matcha mamas. It's like actually the the episode Pilates Princess Mamas Wellness Warriors, but that is what it has started to feel like, yeah, and it's very performative, it is very performative, and I think one thing that really got to me at a certain point was like I talked about this just in the last point was just like the financial insecurity of wellness because your glow up cost money.

SPEAKER_02 1:14:11

I wrote that down, like I literally wrote that down. Really? I was like, yes, I was like, and at a certain point it's expensive, yes, so sometimes you are comparing and trying to get somewhere that is just not what you can do right now.

SPEAKER_01 1:14:26

Yeah, it literally just announced it, and I feel like that is the part where the shame comes in. I feel you there, so it's hard to talk about because I feel like I was just there yesterday, you know? And I wanted to do all these things to better my life. For example, like I really wanted to grow my hair, I really wanted to get better skincare products, but it's like I can't even do that because I don't have the money to invest into those products that are really, really good, right? Thankfully, my sister came along and was like, hey, I'm starting this business. You're like, send me everything you got. I want the whole catalog. This is my address, you know. But like for a very long time, like what you doing, and it has helped to be able to like make those connections, of course, but like there's just so much I feel shame sometimes, especially as a woman, like when you don't have the funds to be able to do the things that you want to do in order that you know is gonna better yourself. Like, I know investing in myself in getting better clothes or whatever it might be is gonna make me feel better. I know the bet the biggest investment though that I feel like you need no, nobody needs to do anything, but the biggest investment for me that I made was just like first of all, therapy, thank god for insurance though, amen for insurance for the longest time, and then second was a gym membership, and that's an investment. Like that's an investment for some people, and thankfully there's tears, there is, especially depending on where you live, yeah, because some people don't have access to like the gyms, like Planet Fitness, like if if you're like kind of out in the country, like Planet Fitness is not everywhere. You know, think about that. If they're out in like the middle of nowhere, I don't even know, Guford or whatever.

SPEAKER_02 1:16:27

Get into your calisthenics, yeah, yeah, exactly.

SPEAKER_01 1:16:29

Swing from your tree in your backyard, in the backyard, do something. But you know, I enjoyed the aesthetic of going to the gym because I think at the end of the day, it's you're you're chasing aesthetics when you're chasing when you are trying to go for like the five the things that cost money. It's because you're chasing the aesthetic of it. Yeah, the matching sets, the yeah, because one thing I could pull up to the gym, right?

SPEAKER_02 1:16:52

And what my middle school t-shirt, yeah, and then my shorts, and I but no, and now it's like okay, but I want a gym self. So wanna, yeah, I want to put the nice clothes and I can cue back to go with right, you know. Sometimes what does that do for you? But I I understand, but you just don't want to lose the plot, yeah. You don't want to be able to do that.

SPEAKER_01 1:17:12

And I think that's what it is. Like people are losing the plot when it comes to aesthetics, yeah. Like Pilates is great. I love Pilates. The one time you took me to that Legree class at the time of my life. Girl, and let's differentiate because that's not Pilates, it's definitely very different.

SPEAKER_02 1:17:26

Is Pilates on steroids?

SPEAKER_01 1:17:28

It really was. Them girls be working. I was on fire. That was the same day that we went to the Starbucks, mind you. That was the same Lovely Walking. Hey girl, we walked out. We stood and talked at the Pilates studio for like an hour. Yeah. Home girl was like, Do you guys need anything? Are y'all good?

SPEAKER_02 1:17:45

Oh no, we're good. We just do this.

SPEAKER_01 1:17:47

We just talk, sorry. And then we were like to the point, okay, well, let's actually get out of here because I feel like we're in the way now. And so we're like, okay, let's go to Starbucks. Mind you, this Pilates class was probably like nine o'clock in the morning.

SPEAKER_02 1:17:56

Yeah, it was early. I didn't get home until like three. I didn't get and oh, that was just peak unemployment era. Like, I didn't even have because like what the freak was I do. What are you doing to be? I'm not sure what you were doing. I didn't even know what I was playing. I know for a fact I had nothing to do that day. I could have been there all day with you, girl. Literally amazing times.

SPEAKER_01 1:18:15

There was a good time, but yeah. Um chasing aesthetics.

SPEAKER_02 1:18:19

I don't I just realized like there is a part of me like that just does love a good aesthetic. Like I understand that up. Yeah. But I also know that it's so deeply unfulfilling to me for that to be the only thing I have going on. And I know at a certain point it gets old, and it gets old relatively quickly for me. And I've had to realize that like I don't want to do the thing that looks good if on the inside I feel crazy. Yeah. And I will uproot my life and do something that nobody thinks looks good, and but I feel good a hundred times over before I continue to try to uphold an image. Yeah. And I think that's how it's always been, and that's how it always will be. Yeah. Because I'm not here for I think we could talk another episode about this, but remember that like values quiz that you sent me? Yeah. I forget what it was called, but one of my key values was like joy. Like, am I is this making me feel good? And that remember that directly clashed with like my need for like money and material and capital. Yes. Because it was like people who want that tend to like put in a lot of work, and it's not always about feeling it in the moment, but if you value that, there's gonna be a trade-off. So I think that could be a really cool episode. I think so too.

SPEAKER_01 1:19:37

But the values bridge. Values bridge. I'll link it down down below so that people can go and take that because it's really like insightful into the things that you do value in life, and it's spot on. It was really spot on. I was like, oh, and then they hit you with that. Do you want to pay to go deeper? No, thank you so much, you know. Thanks a lot. I got what I need.

SPEAKER_02 1:19:59

I got what I need, but yeah, it I just realized that I I need the joy of it and I need it relatively instantly. Like I'm willing to put it in work, but instant gratification. I I feel a little bit that way, but no, genuinely, like if I feel like I'm doing something and it's only looking good, but it's not feeling good, I'm not doing I'm not gonna continue to do that.

SPEAKER_01 1:20:19

Yeah, I think that's really, really smart. And I think what needs what comes from that for me is just okay, you can do whatever you want to do when it comes to wellness, especially if you think it's for the aesthetics, but keep it to yourself. Almost like if you're gonna take pictures, document the I'm all for documenting that journey camera role.

SPEAKER_02 1:20:42

I'm a vlogger, yeah. Literally, but am I nobody anywhere no, but keep that to yourself? Document, you know, and if it makes you feel good like it. If you are willing to keep it to yourself, you know you're not constantly just posting it for like validation, exactly.

SPEAKER_01 1:20:55

And I think that's when you can really tell the difference between somebody who's in it for the wellness and just really looking forward to bettering their life, versus the people who just want people to think that they're into wellness and want them to think that this is what they got going on.

SPEAKER_02 1:21:10

And I think the biggest gag is like when you see somebody again for the first time and the body tea, but you ain't never seen a gym selfie. It's like, oh, you was just in there putting your work. Like, yes. And I'm not saying posting a gym selfie is like where you go wrong. No, absolutely posting gym stuff on the crowd. It's fine. You could tell the difference between posting a gym selfie versus like every single day I'm doing this and I'm looking for somebody to clap.

SPEAKER_01 1:21:34

Also, yeah, because some of them gym selfies be looking like thirst traps, and that's that's the problem.

SPEAKER_02 1:21:39

Because it's like, okay, the only game they want you to see is they glutes.

SPEAKER_01 1:21:44

Yeah, baby. We worked on you guys. I'm gonna see your trips that let me see your abs. Let me see, let me see them quads, let me see them calves, girl. For real. The last thing I will say is I just don't want people to feel shame in the financial journey because I think that's like like we said, our our glow up costs money, and I think when I started making more is when I really did start to invest more into myself, and I had the privilege and the opportunity to do that because now I have more available funds, and that feels so good. It does feel really good, but it kind of goes back to what I said in our second episode when it's like, okay, well, how do you make more money? I started leveraging my creative skill set. I started to hone in on my skills and use that as an asset to market that to other people. But that was a journey in itself, you know what I'm saying? But don't feel any sort of shame around your financial position because the thing is, we live in a society, not only a society, but we live in a capitalistic society, and we we talk about this all the time.

SPEAKER_00 1:22:45

Like capitalism it all goes back to capitalism, C A. Hold on, P I T A L I S L. I'm just talking about the listen.

SPEAKER_01 1:23:02

But for real, like this is so true, and just like some people we are barely making it. Like, gas is touching five dollars a gallon.

SPEAKER_02 1:23:10

Like, yeah, you gotta get it for real, yeah, because I think we're all a little bit closer to being a homeless person than we are a billionaire. Yes, so it's like remember that you're doing the very best you can with what you have, and again, wellness is not about getting a bunch of stuff in aesthetics, and even at the bareest of all minimums, if you can try to train your brain and do things for your mental, all of those tend to be free 99. Yeah. Like you can meditate for the free. Yes, you can go on walks around your neighborhood for the free. For the free, like it doesn't, yeah, it you it's so easy to get lost in the sauce. It really is because we live in that type of society.

SPEAKER_01 1:23:52

But social media makes it feel like you're you're not doing enough every single day, but that's why I had to put boundaries with you. Yeah, do put boundaries. Boundaries is another wellness thing, but I think use your resources. YouTube is $3.99, like she said, and they have Pilates, they got yoga, they got meditation. So many free things like journaling stuff.

SPEAKER_02 1:24:11

It's a great time to be alive because there's so many good resources on YouTube. If you want to learn how to do anything, yeah, it's all there, all there. So all there.

SPEAKER_00 1:24:21

Yeah, yeah.

SPEAKER_01 1:24:24

Period. Well, let's see what we're about to walk out with then.

SPEAKER_02 1:24:28

That segues perfectly into the walkout because I mean, maybe you have a different walkout, but I feel like I'm with your walk out.

SPEAKER_01 1:24:36

I'm with you.

SPEAKER_02 1:24:37

She's walking out with you guys. I'm going with you. Period. But the the best bonus routine is not the most perfect, it's not the most expensive, it's not the flashiest, but it's the one that feels the truest to you. And it's the one that you feel like you can always return to in some capacity. Like you can grab one thing off that menu that day, and you're like, all right, like I'm showing up for myself in the in the way I can, or on them better days, you gobble in the whole menu. But at the end of the day, this is your restaurant, your table, your chair, your menu, your appetizer, your entree, your dessert, your waitress, your waiter.

SPEAKER_00 1:25:16

Okay, I'm doing I was just trying to see this all yours. It's the movie, it's your brother's gonna go before you even stop me. I was like, okay, she gets into it. I was like, okay, wait a minute.

SPEAKER_01 1:25:30

Wait a minute on this microphone, chair, table, tablecloth. Not my four.

SPEAKER_02 1:25:39

It's yours. Um, and take and and just listen to yourself because we've only learned ours by listening to ourselves 100%.

SPEAKER_01 1:25:46

And asking for help when you need it, you know, like don't be scared to ask for help. I think that we have the stigma, especially black women, that we have to do it all alone and like it's only us. Like, we're the ones that's gonna be able to pave the way, you know, for digging. Look, and they say my ancestors was warriors.

SPEAKER_02 1:26:04

I believe that I believe that I am however I a soft warrior, you know.

SPEAKER_01 1:26:09

No, I'm still a warrior, but you know, I got a different approach to things, so you ain't gonna see me with no shovel, paving no weight. I'm gonna pave the weight, but it ain't gonna be with a shovel. You know, absolutely, but yeah, find a routine that you can come back to. Make a wellness menu, see what you like, literally Google like what are different wellness things like just see what you like, experiment, have fun with it. That's the beauty of it all. It's like it's all a journey. And if you keep it light, you keep it eerie, you're always you're always gonna have a good time and you're gonna learn something. And wellness has taught us a lot about self-belief, self-concept, self-confidence, and the importance of self and being with yourself. And you need that, girl. You need that, so just find something you can return back to. It don't gotta be perfect, it needs to be free 99 at first, okay? Do not if this is your first time ever doing like Pilates, maybe just to five classes. No, just do one class, go to another studio, do another class.

SPEAKER_02 1:27:17

Pilates instructor doing free things on YouTube right now. Get meta out.

SPEAKER_01 1:27:20

Get the meta flow, doesn't have to be perfect, just let it be you, and that is what we want you to walk out with.

SPEAKER_00 1:27:29

That's the walkout, y'all.

SPEAKER_01 1:27:30

That's the walkout.

SPEAKER_00 1:27:31

So with that said, I love throwing my hands up. I've noticed that. Like, all right, I'm gonna do the other side, so it's symmetrical.

SPEAKER_01 1:27:38

So that is what we want to leave you with today. Thank you so much for tuning in to another episode of Let Me Walk You Out. We're so grateful that you've stayed this long. If you stayed this long, comment what that like head emoji, the one where she's like, you know, holding her crown. Oh, yes, you know what I'm talking about? Yeah, I know. That one in the comments and let us know what's on your wellness menu because we want to know. Let's generate the conversation. Maybe we can help the girlies out. All right, maybe I can help us out. Yeah, maybe you can help us out. I need I need to add some stuff to my menu. It's running a little dry, you know. I'm getting tired of the selection, okay? I like to switch it up every now and then. So yeah, please comment below. And if you're watching on YouTube and you're seeing our beautiful faces, we put a lot of work and energy into making sure that we look so good for you today. So please do me a favor and hit that red button to subscribe and then hit that bell. Well, you could do that too, but you know what I'm saying? To turn on post notifications so that you see every week when our episode drops. And if you're listening on Apple Podcasts or Spotify, please be sure to hit the follow button and also leave us a five-star review. And like we always say, if it's anything less than five stars, please send it to the DMs or the email. It don't gotta go on the internet. Not everybody gotta see that, okay? Just work through your problems with us directly, and that's what we prefer. Exactly. But other than that, if you have anything that you want us to talk about on our podcast, we have a let me help you out QA form down below. Please be sure to click that, let us know the topic. There's a whole set of questions for you. Get as descriptive as you want, or don't get descriptive at all. It's truly up to you. The ball is in your court. And if you know any black businesses, please hit that form down below and fill that out for us. But other than that, we love you.

SPEAKER_00 1:29:28

Love you, appreciate you, and we'll see you next time. Bye