Small Steps

Small Steps

Aimée Suen, Nutritional Therapy Practitioner Nutritional Therapy Practitioner, multi-passionate creative and mixed race woman of color is here to help mono and multiracial women of color get clear on what health and wellness truly means to them and leave the dominant narratives behind to feel aligned, empowered, and seen, one small step at a time. This podcast will share a health at every size, diet-free, social justice and culturally informed approach to health and wellness, as well as touch on the many different areas of health and wellness that goes beyond what we eat and how we move. You’ll hear solo shows and conversations with other women of color wellness practitioners to share their expertise and show that we are out there, taking up space. Each show will have small steps so you can try things out and see how they work for you.

Episodes

October 17, 2018 58 min

We hear a lot about self care these days. We’re talking more and more about our anger, especially with current events. Can they exist together within us? My guest, Marilene Caetano and I dive into how absolutely they can, why that’s important, and why anger isn’t a bad thing. We also talk about how you can start to practice more self care, and how you can change it’s name to work more for you.

 

About Marilene Caetano:
Marilene is a...

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Personality tests are so much more than what sitcom character you are and what your favorite cereal says about you. Personality tests can be another great tool to understand who you are, what you need, and how you show up in the world. Once you gain that greater understanding of yourself and the words around them, figuring out what works for you, what you need, and how you are can become a lot easier. I’m breaking down some of my f...

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Your entire life doesn’t need to revolve around the numbers on the scale, your clothes, or on calorie counting apps. But if you don’t know another way, it can be a little scary. My guest Steph Gaudreau talks about how focusing on your health too much can impact your whole life, and could prevent you from being healthy and truly happy.

 

About Steph Gaudreau

Steph Gaudreau is a holistic nutritionist, weightlifting coach, mindset mav...

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When the going gets crazy or you’re a people pleaser/perfectionist/Obliger, setting boundaries and asking for what need is vital to your health and respecting yourself. This episode covers what a boundary is, how can set one and why they’re not bad! Also how you can ask for what you need with you boundaries and your life.

 

Small Steps in the Show:

  • Write down what your needs are, what’s important to you and your energy.
  • Start practi...
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    In a go go go society that prioritizes hustle, it can be hard to even imagine the option of slowing down and taking anything easy. Even though it’s not glamorized, slowing down can be an essential season in our lives. Ariana Fotinakis talks about her recent season of slowing down, how she did it, and why it’s important to.

     

    About Ariana Fotinakis
    Ariana Fotinakis is an intuitive coach, writer, and avid lover of fitness. After strug...

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    November 21, 2018 68 min

    Self care is so important to your physical and mental health. It’s having a moment right now and it’s so much more than face masks and manicures. How you practice self care is unique to you and what you need right now. In today’s show we cover what self care is, why you need it, ways to practice it and how to incorporate it or double down on it.

     

    Small Steps in the Show:

  • Do an audit of your day and week to see how you’re doing wit...
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    The deep, heavy fatigue that one long weekend of sleep can’t fix. A growing resentment and feeling of overwhelm with everything that you do or places you go. These are signs of burnout. Burnout is becoming more and more common as the hustle and grind culture gets more and more glorified and emphasized. Today’s guest Deirdre Jayko talks about what burnout looks like and how you can recover from and prevent from happening again.

     

    Ab...

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    If you’ve got some food intolerances, foods you’re not eating right now, you’re on a therapeutic diet, or you’re eating a certain way, that could get interesting while traveling or staying with your family. Instead of throwing your way of eating out the window, see how you can take that with you on your next trip, whether that’s a vacation or a trip to see your extended family with these tips and tricks.

     

    Small Steps in the Show:

  • ...
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    Making your mental health a priority is just as important as how you’re moving and what you’re eating. For so many people, there’s a deep shame around seeking help in this way, as if it means you’re damaged or broken. Writer and mental health advocate Kelly Cutchin is on the podcast today to share her experiences with going to therapy and just how important it can be for your health.

     

    About Kelly Cutchin

    Kelly is a mental health a...

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    When we make a mistake after setting a goal or making a plan, it can often open the Pandora’s box of crappy feelings and negative self talk. Hearing those thoughts can feel so defeating and lead us to make more decisions that don’t serve us. Instead of listening to those voices, you can learn to cultivate self compassion and soothe yourself through hard times.



    Small Steps in the Show:

  • Notice the feelings/thoughts in your body.
  • Tak...
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    Our health and wellness touches all areas of our lives, and all areas of our lives touch our health and wellness. This includes our race, religion, size, ability, gender, class and so much more. I’m sharing my experiences of being a biracial woman of color, how that’s informed my life and how, especially after this year, it informs my vision of wellness and this podcast moving forward.

     

    Mentioned in the Show:

    Andréa Ranae

    White F...

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    December 28, 2018 14 min

    Instead of setting goals this year, what if you set a word for the next year? One word can be guide you in your actions, decisions, and how you show up in the following year. This episode covers how to find that word and how to carry that word and what it means to you, throughout your year.

     

    Small Steps in the Show:

  • Check in with your values.
  • Write down how you want to feel in 2019, what you want to do
  • Pick one word that personifies...
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    Living from your values can make things in your life feel more aligned and more like you. From those values, it can be clear that you may need to make some adjustments and find or create new spaces that embody your values so you can share that with others. Today’s guest, Allison Tenney, shares how she did that in her own life and work, from her fitness coaching to her event the Ignited Womxn Summit.

     

    About Allison Tenney

    Allison i...

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    January 9, 2019 45 min

    The pressure to be smaller, toned, ripped or jacked. The shame around what you see in the mirror, especially if it doesn’t match what you see idolized on social media, magazines and billboards. The fatigue from trying diet after diet after, not getting the results you want. This is Diet Culture, and it’s messing with people’s happiness, sense of self worth, and in some cases, their health. Today I talk about what is is, how it show...

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    As womxn we’re often told to look pretty, be small, quiet and look like the girl next to us. Today’s guest, Chrissy King, is here to set the record straight on how there is another way. A way to take up space, be unapologetically you, how together, we can all work to see, recognize and support the beauty in each other’s differences and uniqueness.

     

    About Chrissy King

    Chrissy King is a writer, speaker, strength coach, and self-proc...

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    Go go go, do more, keep going, always hustling. There are the messages we’re constantly getting and perpetuating in Western culture. Rarely are we told to really slow down and look around or rest, which can lead to feeling tired, getting out of alignment with our values, and feeling unhappy or uninspired. Today I talk about how to check in with yourself and adjust if you don’t enjoy what you’re doing.

     

    Small Steps in the Show:

  • Tak...
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    There’s so much advice on how to improve your romantic, familial and platonic friendships, but how much is really out there on how we can improve our relationship with ourselves? Today’s guest Taylor Gage of She Thrives talks about a lot of ways we can improve our relationship with ourselves, from what we believe, how we speak and how we take care of ourselves.

     

    About Taylor Gage

    Taylor is a blogger, podcaster, portrait photograph...

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    Good. Bad. Clean. Dirty. Guilt-free. Five words that can really mess with people’s minds when it comes to food and the food choices they make based on these words and food lists that use these words. Today’s episode breaks down why these foods and food lists can be problematic and how you can adjust your language and create a food list that works for you.



    Small Steps in the Show:

  • If you feel like you want to or need to stick to a...
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    We’re more connected than ever these days and have more access than ever to find people to listen to, follow and learn from. Which is great, and can become overwhelming. Lucia Hawley, NTP MSW joins the show to talk about the many layers of finding people and communities that resonate, letting go of those that no longer resonate and finding autonomy within ourselves.

     

    About Lucia Hawley

    Lucia Hawley, NTP MSW, is the blogger behind ...

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    February 20, 2019 52 min

    Thinking about going gluten free or curious what it’s like to not eat gluten? This episode shares my personal journey to become gluten free, answers your questions about the gluten free life and gives you a place to start if you want to see if your body needs a break from gluten or not.



    Small Steps in the Show:

  • Get clear on why you want to try this
  • Notice how much gluten you’re eating right now, check out The Gluten Guide
  • Read ing...
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