Season 4 Wrap Up!

Episode 33: Season 4 Wrap-Up

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

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

Highlights:

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

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

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

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

Looking Ahead to Season 5:

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

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

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

You can also visit me on Instagram!

Please, be sure to rate and review this podcast today.
You are greatly appreciated.
Thank you!

Episode 32: Nutrition for Vitality - Reflecting on Fitness & Nutrition for Holistic Wellness

Welcome to A Soulful Mom's Wisdom! I’m Africa O., holistic wellness coach, here to wrap up Season 4 by exploring how fitness and nutrition together shape wellness in body and mind.

Opening Reflection
In this episode, I reflect on how fitness and nutrition have been transformative in my journey, impacting not only my physical well-being but my mental clarity, energy, and ability to show up as a mother and coach. This combination has truly empowered my approach to life.

Journaling for Connection
Using journaling, I guide you to connect with your own wellness journey, helping you understand the synergy between fitness and nutrition and the positive effects on your mental health.

Thank you for tuning in! Be sure to explore more wellness insights and coaching opportunities at liveafricao.com, and follow me on Instagram @liveafricao for updates. Don’t forget to rate and share this episode!

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

You can also visit me on Instagram!

Please, be sure to rate and review this podcast today.
You are greatly appreciated.
Thank you!

Episode #31: Nutrition for Vitality - A Guide to Wellness for the Season

Welcome to another episode of "A Soulful Mom's Wisdom." I'm your host, Africa O., holistic wellness coach here to empower busy moms to embrace mental wellness through simple, effective routines. Today, we're diving into the theme of "Nutrition for Vitality."

Special Announcements
This season brings fresh wellness resources, including the Building Lifelong Wellness Habits webinar. Sign up via my IG bio @liveafricao for a chance to win a free 1:1 session!

Monthly Theme
Today’s quote from Tabitha Brown: “When eating to feel well, eating to be well.” Let’s approach holiday eating with intentionality, practicing moderation and planning for mindful choices.

Highlights

• Moderation: Enjoy treats in reasonable portions.
• Planning: Balance meals before gatherings.

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

You can also visit me on Instagram!

Please, be sure to rate and review this podcast today.
You are greatly appreciated.
Thank you!

Episode 30: Nutrition for Vitality!

Welcome to A Soulful Mom's Wisdom! I'm Africa O., your holistic wellness coach, here to close out Season 4 with our theme, Nutrition for Vitality. This month, we’ll explore how nutrition fuels not only our bodies but also our minds and emotions.

Special Announcements

• Webinar: Join Building Lifelong Wellness Habits! Sign up via my IG bio @liveafricao to learn lasting strategies for wellness—and be entered for a free 30-minute session!
• Subscribe for updates at liveafricao.com.

Quote of the Day
"Consistency is birthed out of awareness and discipline." – Africa O.

Highlights

• Key Takeaways: Awareness, discipline, and mindset are essential for long-term wellness, especially around the holidays.
• Superfoods: Explore these energy-boosting foods in my blog, "Say Yes to Superfoods."

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

You can also visit me on Instagram!

Please, be sure to rate and review this podcast today.
You are greatly appreciated.
Thank you!

Episode 29: Nutrition for Vitality & Breaking Free from Unhealthy Habits

Welcome to A Soulful Mom's Wisdom! I'm Africa O., your holistic wellness coach, excited to wrap up Season 4 with insights into creating a life full of vitality.

Special Announcements

• Webinar: Join Building Lifelong Wellness Habits to inspire your holistic mindset. Register via the Dot Card in my IG bio @liveafricao for a chance to win a free coaching session!
• Subscribe at liveafricao.com for more updates.

Quote of the Week
"I have a duty to do work that impacts the lived experiences of people who look like me." – Yabba Blay

Highlights

• Personal Story: Growing up in a food desert, my family’s limited food options influenced my nutrition journey.
• Takeaways: Unhealthy environments shape eating habits, but awareness and access to nutritious foods can empower vitality.

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

You can also visit me on Instagram!

Please, be sure to rate and review this podcast today.
You are greatly appreciated.
Thank you!

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

Special Announcements:

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

Main Theme: Empowering Through Fitness

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

HIIT Workouts: Why I Love Them as a Busy Mom

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

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

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

Coffee Break: My Favorite Coffee Spots

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

Highlights:

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

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

You can also visit me on Instagram!

Please, be sure to rate and review this podcast today.
You are greatly appreciated.
Thank you!

Episode #27: Finding Freedom in Fitness & Hair: A Personal Journey

In this episode of "A Soulful Mom's Wisdom," Africa shares her personal journey of balancing fitness and hair care as a Black woman. Reflecting on her early college days, she opens up about the challenges she faced in maintaining her hair while pursuing a consistent workout routine. Africa discusses how traditional hair care routines like perms, blow-drying, and straightening became unsustainable, pushing her to make the switch to wearing her hair natural. She shares insights on how this shift has not only simplified her hair care routine but also empowered her fitness journey.

Tune in to hear about the intersection of fitness, wellness, and hair care, and how embracing her natural hair has allowed Africa to fully step into her wellness journey with confidence.

Highlights:

• The intersection of hair care and fitness for Black women.
• Why Africa’s decision to go natural transformed both her fitness and hair routine.
• How embracing natural hair can create more space for self-care and fitness.
• Encouragement for Black women to wear their hair however they choose without fear of societal expectations.

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

You can also visit me on Instagram!

Please, be sure to rate and review this podcast today.
You are greatly appreciated.
Thank you!

Episode #26: Empowering Through Fitness - Uncovering the Truth Behind Body Goals

Welcome to another episode of A Soulful Mom’s Wisdom!
This is episode 26, and we're diving into empowering through fitness and uncovering the truth behind body goals.

Special Announcements/Promotions:
We are in a new season, season 4!

• I have some exciting freebies coming up that will help reset your mindset and empower you to make healthier choices for your well-being.
  • Free workout video featuring some of my favorite moves, including abs and glutes.
• Stay tuned this season to learn more about these freebies and how they can support you!

Something Nourishing My Body and Soul Lately: My Kindle
Here’s why:
It’s small, lightweight, and slim, making it easy to carry around.

• It has an adjustable reading light for any environment.
• I can easily look up definitions, highlight passages, and take notes right on the device.
• It tracks your reading progress and auto-bookmarks where you left off, which has made it a perfect companion for winding down before sleep.
  Books are truly great for many reasons, and I’ll share more in a future episode, but for now, my Kindle has been the perfect transition into a deep sleep.
  
  

Main Segment of the Show

Theme for the Month:
Empowering Through Fitness

Each season consists of two months, and each month has its own theme. For this episode, we’re discussing body goals and the truth behind them, especially as it relates to holistic wellness.

Key Quote of the Month:
"There's nothing wrong with desiring certain external physical goals, but the primary focus when exercising should be to improve your internal health."
— AfricaO

I’ll share how this has positively impacted my life and how shifting my mindset from aesthetic goals to internal health made all the difference.

My Fitness Journey:
I started my fitness journey back in high school, initially motivated by societal pressures and the desire to meet specific beauty standards. Growing up, I felt the influence of body image perceptions, especially within the Black community, where certain body types—like curvy or pear-shaped frames—were emphasized.

Early Fitness Experiences:

• I admired fit, sculpted physiques but didn’t quite understand how to achieve my goals.
• Eventually, I realized I was falling for the spot-reduction myth and unhealthy fast food habits. I was exercising inconsistently, and my mindset wasn’t in the right place.

College Struggles:

• I faced the “Freshman 15” and struggled to balance school, work, and fitness.

The Turning Point:

Things changed when I dove deeper into my education in Health Science and Nutrition. I learned about the importance of eating whole, unprocessed foods and exercising for my internal health rather than for external goals.

Mindset Shift:
My approach to fitness transformed when I stopped focusing on aesthetics and started thinking about long-term health. My dad’s health journey was also a significant inspiration.

Truth About Body Goals:
There’s no quick fix when it comes to fitness. Fad diets, boot camps, and extreme workout plans aren’t sustainable.

Key Takeaways:
If yo

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

You can also visit me on Instagram!

Please, be sure to rate and review this podcast today.
You are greatly appreciated.
Thank you!