July 2, 2025 • 11 mins
Being in tune with my body has helped me identify hormone shifts that affect my moods, allowing me to communicate honestly with my family and manage stressful moments better. After returning from vacation, I'm implementing small but meaningful health changes that make a significant difference in daily life.
• Recognizing triggers and mood shifts connected to monthly hormone cycles
• Practicing transparency with children about women's health issues
• Dreaming of creating financial support systems specifically for struggling mothers
• Implementing post-vacation health resets for the entire family
• Benefits of short 15-minute daily workouts, including improved mood and bone density
• The power of walking to raise serotonin and lower cortisol
• Fitting exercise into busy schedules without needing hour-long sessions
• July challenge to commit to 15 minutes of movement daily
Join me for the July Steel Roses challenge - 15 minutes of movement every single day! Let's try to make this happen together. Whether it's walking, yoga, or anything that moves your body, commit to daily movement for better physical and mental health.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hello everybody, this is Still Rose's podcast.
This podcast was created forwomen, by women, to elevate
women's welcome again, anotherepisode in our summer series.
You can't see it, but I didjazz hands when I said welcome
again because I was excited.
But you guys don't know that,so that's why I have to tell you
.
So I'm getting into the swingof things with getting my
episodes recorded.
I'm shooting for about threeminisodes a week, hopefully more
(00:22):
.
We'll see where I net out.
About three minisodes a week,hopefully more We'll see where I
net out.
What's the?
It's like the.
The reality point is halfwaybetween your ideal and what you
don't want, kind of thing.
So let's say I really want tobe at three episodes.
Actually, if I could do everyday I would, but I don't want to
overextend, as I usually do.
Anyway, one thing to note.
I like to talk about this withyou guys because I wanted to
kind of point it out.
(00:42):
So you know, my standard moodis usually pretty even keeled.
I can handle a lot of pressureand thus, you know, carry a lot
on my shoulders.
What I, what I will wanted toshare with you, is what I start
to notice, when I start tonotice I'm slipping.
So if I notice that I'm gettingkind of tired, just feel
fatigued or if I notice that I'msnapping over something stupid
(01:05):
and really losing my shit forlack of a better term on my kids
, it always makes me pause.
Now that I'm so in tune with mybody and so well aware of my
moods, when I do have a momentof wait, this doesn't feel like
my normal self.
What is this?
It helps for me to step out ofthis situation and look at it
(01:26):
for what it is, whichunfortunately for me but you're
all going to hear it from mebecause I want you all to be
aware of it is hormone shifts inmy monthly cycle.
I've told it to you guys abunch of times and the reason
why I'll keep repeating it isbecause I want you to be in tune
with your bodies and payattention to your mood
throughout the month, becauseonce you can identify what the
situation is, once you canidentify the root cause, then
(01:49):
you can take steps to actuallyaddress the problem.
I take a whole bunch of vitamins.
Nothing's helping me out.
I take, like, a menopausesupport vitamin, not doing a
damn thing, I'm just finishingit because I paid for it, but
being aware of that week in themonth where I'm just not going
to be a pleasant person to bearound is really helpful,
because then I can actually makemy family aware it's not their
(02:11):
fault that their mommy is losingher mind a little bit for four
days out of the month.
So I just what happened was I'm, you know, I was cleaning the
kitchen up after everybody atedinner and I had gotten
everything wiped down andcleaned up and the kids decided
they wanted to make toast astheir like final whatever that
they were eating.
They didn't actually want toeven make toast, I just had
cinnamon bread and they justwanted to eat a slice of
cinnamon bread and it like sentme over the edge because there
(02:35):
was little crumbs all over thecounter and when they opened the
bag they ripped the plastic sothe bread was falling everywhere
and it's like little stupid,dumb things.
But it like really set me offand I'm yelling at them and I'm
flipping out about it.
And then I kind of paused and Isaid to, I said out loud, I was
like, oh shoot.
(02:56):
I was like, guys, my period'scoming, this is what's happening
.
And my daughters now are likethey're um, they're young, but
they're aware what a period isso.
So they're eight.
I talk about it in front of myson because I'm like he's going
to have a girlfriend, he's goingto have a wife one day.
He needs to be aware I don'twant, I'm not raising a
barbarian here.
So I just said I was like, ahshoot, I'm getting my period
soon.
I was like that's why I'm goingto be honest with you.
(03:25):
I kind of like because I'm ableto just tell them like I'm not
perfect, this is what'shappening right now with mommy.
You need to be aware so you canbe supportive to mommy too.
Period Like this is it.
This is a family.
We're supporting each other.
I'm going to be in a foul moodfor a couple of weeks, for a
couple of days.
Bear with me, that's it.
It might also have something todo with the fact that I'm my
vacation ends today and I goback to work tomorrow.
(03:46):
That's making me a littlebummed out.
I've really enjoyed I mean, whowouldn't really enjoy being
paid to just be?
We had our cruise and then Itook extra time off so I could
be home and just get things doneat home that I haven't gotten
to.
Man, how good does that feel ifI ever win the lotto.
You know what I think aboutsometimes.
If I ever had the kind of moneythat the billionaires and the
(04:06):
wealth of you know the worldhave and generate, and not even
that large like even if thesetiktokers that are young
20-somethings that are makinglike millions of dollars from
their tiktoks.
There's so much good you can dowith that money.
There's so many people who justneed a leg up and I've been in
that scenario where I waspainfully, paycheck to paycheck,
(04:28):
down to the penny, scraping by,just praying that I don't
overdraft anymore for the restof the month.
You know like it.
It was so painful and I'vealways thought to myself if I
ever had the means to do it,there's a few people that would
get blessed immediately.
But If I ever had the means todo it, I've always thought to
myself that I would set up likea mom, almost like a mom loan
(04:51):
not student loan, but like a momgrant or something like that
where moms could fill out anapplication stating their need,
submit their paperwork and itgets reviewed by, like myself,
on a committee and then we couldsay like grant these people
some money, some support to helpthem with like childcare, to
help them with healthcare bills,to help them with groceries,
like to help rent.
(05:11):
I mean, we wouldn't have madeit without our parents helping
us, and there's so many peopleout there that have no one and
they're just trying to stand ontheir own two feet and it is a
tremendous struggle, especiallytoday, now as I'm saying this,
the economy is in such a badposition.
Things are so painfullyexpensive that even now, with
the salary that I currently have, which is the highest that I've
(05:33):
ever earned in my entire life,I'm very proud of where I am
right now.
But I think back and I'm like,wow, if this was 10 years ago,
like we would be like rolling indough and like have loads of
money left over, but the economyis in such a bad state that
like we're kind of just makingit.
You know so and I know it's alot to share, but it's true.
Like that your reality is,people are struggling and in
(05:55):
much worse positions than me.
So I'm grateful, grateful tothe universe, you and I said it
on that last episode incrediblygrateful for being able to
maintain what I have now.
Moving on from there, I'm fromthe share.
I have a thought starter foryou that I want to just drop on
you quickly.
So, post-vacation, myself, mystepkids, my kids and my husband
(06:16):
, we're all very much like weneed to get back on the wagon.
We were eating very late andnot healthy foods throughout the
cruise.
I don't drink alcohol normally,but I found myself drinking
alcohol throughout the cruise.
Tequila is my choice, by theway, just in case anybody really
needs to know that Tequila ismy drink of choice.
But again it came back, all ofus wanting to do a detox because
(06:41):
we all know what these thingsdo to our bodies.
So it was almost hard for us inthe beginning.
The first few days I didn'ttouch a drop because I was like
hard for us.
In the beginning, the first fewdays I didn't touch a drop
because I was like I can't dothis.
But, on that note, exercisinghas become something that's been
more prevalent Now.
A quote that I just saw that Iwanted to read to you guys and
I'm going to tie it all in towhat I just said is you can walk
(07:02):
off a bad mood faster than youcan talk it out.
Movement raises serotonin.
Walking lowers cortisol.
Your brain is built to solveproblems at three miles per hour
.
This is the quote.
But then it got me thinking,because part of my struggle with
exercising well, one I view itas a luxury that I don't have
time for because time.
(07:22):
But will it be okay to do a 15minute workout?
Does that make a difference?
Does that matter?
The answer is yes, and I saythis, and the reason why I want
to bring this to your attentionis because you don't have to get
up at 5am and work out until7am.
You don't have to.
You don't even have to work outfor an hour.
You could, legitimately, ifyou're just trying to move your
body and you're no set goals,you do a 30 day challenge where
(07:46):
you're just getting up andmoving.
You can do 10 to 15 minutes aday and you will start to notice
differences.
Now, it may not be what you'reexpecting.
I'm not saying if you did 15minutes of walking every single
day, are you going to have a sixpack at a set of abs at the end
of a month?
No, my God, of course not,because diet and exercise goes
(08:06):
hand in hand.
But I'm not talking about thatpart.
I'm talking about taking amoment and I'm speaking to all
the mothers out there too takinga brief moment to get up and
move and move your body and getyour heart pumping, getting the
serotonin flowing in your brain.
It will work wonders for you.
I didn't do it at all when mykids were little.
I'm not going to sit here andbe a hypocrite and say like oh,
(08:27):
you know, do it.
Blah, blah, blah, like now youknow if you can do it, even if
you incorporate it in with thekids like I used to do I think I
have mentioned it on anotherepisode I used to do dance
parties with them.
That's cardio, like get up andmove, shake it out.
So when you look up thebenefits of short exercise
sessions, it's improved mood andenergy, cardiovascular health,
increased adherence, meaninglike you're going to stick with
(08:49):
it.
If it's just 15 minutes, that'snot that big of a deal.
Muscle engagement, metabolicboost, convenience and
flexibility, reduce risk ofinjury, improve bone density.
Now that one for my ladies whoare listening that are in their
20s and 30s and maybe youngerbut I sincerely doubt I have any
teen listeners, any teenlisteners.
(09:12):
If you're in your 20s and 30s,one of the most beneficial
things you could do for yourhealth right now that will set
you up for your 40s and 50s and60s is jogging and walking and
anything that puts an impact onthe bottom of your foot is going
to increase your bone density,setting you up for success later
, because I'm currently at theage where I'm going to start
losing bone mass.
These are all things that arereally incredibly important.
Does anybody know about this?
No, we're not taught this,hence me telling you about it.
(09:34):
So I want you all to like takea minute.
See where you can fit 15minutes in for your day.
Now.
I want you all to pray for me,because tomorrow, tomorrow, when
I go back to work, tomorrow,when I go back to work, I have
to start my morning workouts.
That's the only time that Iknow that I'm going to be able
to do it, because I think in theevenings it's too hard for me.
I'm tired and I'm probablygoing to end up having to work
(09:56):
late.
My kids are off of school nowand the mom juggle often entails
that I have to work at nightbecause I have to give up more
time during the day for my kids.
So this is the plan In themorning, getting up before
everybody else.
I don't have to start breakfastuntil 7am, and if I can get up
at six o'clock, then you have tobe five.
If I can get up at six and justwork out for 15 minutes, that's
(10:17):
going to be goals right there.
So I'm committing here July 1stI already started working out.
I haven't done every day sinceI've been back.
No, I have.
I think I've at least walkedevery single day, like today.
I did squats and lunges and Iwalked for half a mile.
Tomorrow I'm probably going togo a whole mile and maybe I'll
try to do some weights in thereas well, but it just depends on
(10:39):
the timing.
So this is sort of my plan now.
I'd like you all to join me onthis.
Let's do a July little stillroses challenge.
See if we can get in there 15minutes every single day and
make it happen.
I'm going to try to dosomething every single day, so
if it's walking, anything, ayoga, like anything to move the
body, let's try to make thishappen.
I hope you enjoyed this littlemini-sode.
(11:00):
I am super excited to be doingthese with you and I will catch
you on the next one.
Take care.
Hello everybody, this is Still Rose's podcast.
This podcast was created forwomen, by women, to elevate
women's welcome again, anotherepisode in our summer series.
You can't see it, but I didjazz hands when I said welcome
again because I was excited.
But you guys don't know that,so that's why I have to tell you
.
So I'm getting into the swingof things with getting my
episodes recorded.
I'm shooting for about threeminisodes a week, hopefully more
(00:22):
.
We'll see where I net out.
About three minisodes a week,hopefully more We'll see where I
net out.
What's the?
It's like the.
The reality point is halfwaybetween your ideal and what you
don't want, kind of thing.
So let's say I really want tobe at three episodes.
Actually, if I could do everyday I would, but I don't want to
overextend, as I usually do.
Anyway, one thing to note.
I like to talk about this withyou guys because I wanted to
kind of point it out.
(00:42):
So you know, my standard moodis usually pretty even keeled.
I can handle a lot of pressureand thus, you know, carry a lot
on my shoulders.
What I, what I will wanted toshare with you, is what I start
to notice, when I start tonotice I'm slipping.
So if I notice that I'm gettingkind of tired, just feel
fatigued or if I notice that I'msnapping over something stupid
(01:05):
and really losing my shit forlack of a better term on my kids
, it always makes me pause.
Now that I'm so in tune with mybody and so well aware of my
moods, when I do have a momentof wait, this doesn't feel like
my normal self.
What is this?
It helps for me to step out ofthis situation and look at it
(01:26):
for what it is, whichunfortunately for me but you're
all going to hear it from mebecause I want you all to be
aware of it is hormone shifts inmy monthly cycle.
I've told it to you guys abunch of times and the reason
why I'll keep repeating it isbecause I want you to be in tune
with your bodies and payattention to your mood
throughout the month, becauseonce you can identify what the
situation is, once you canidentify the root cause, then
(01:49):
you can take steps to actuallyaddress the problem.
I take a whole bunch of vitamins.
Nothing's helping me out.
I take, like, a menopausesupport vitamin, not doing a
damn thing, I'm just finishingit because I paid for it, but
being aware of that week in themonth where I'm just not going
to be a pleasant person to bearound is really helpful,
because then I can actually makemy family aware it's not their
(02:11):
fault that their mommy is losingher mind a little bit for four
days out of the month.
So I just what happened was I'm, you know, I was cleaning the
kitchen up after everybody atedinner and I had gotten
everything wiped down andcleaned up and the kids decided
they wanted to make toast astheir like final whatever that
they were eating.
They didn't actually want toeven make toast, I just had
cinnamon bread and they justwanted to eat a slice of
cinnamon bread and it like sentme over the edge because there
(02:35):
was little crumbs all over thecounter and when they opened the
bag they ripped the plastic sothe bread was falling everywhere
and it's like little stupid,dumb things.
But it like really set me offand I'm yelling at them and I'm
flipping out about it.
And then I kind of paused and Isaid to, I said out loud, I was
like, oh shoot.
(02:56):
I was like, guys, my period'scoming, this is what's happening
.
And my daughters now are likethey're um, they're young, but
they're aware what a period isso.
So they're eight.
I talk about it in front of myson because I'm like he's going
to have a girlfriend, he's goingto have a wife one day.
He needs to be aware I don'twant, I'm not raising a
barbarian here.
So I just said I was like, ahshoot, I'm getting my period
soon.
I was like that's why I'm goingto be honest with you.
(03:25):
I kind of like because I'm ableto just tell them like I'm not
perfect, this is what'shappening right now with mommy.
You need to be aware so you canbe supportive to mommy too.
Period Like this is it.
This is a family.
We're supporting each other.
I'm going to be in a foul moodfor a couple of weeks, for a
couple of days.
Bear with me, that's it.
It might also have something todo with the fact that I'm my
vacation ends today and I goback to work tomorrow.
(03:46):
That's making me a littlebummed out.
I've really enjoyed I mean, whowouldn't really enjoy being
paid to just be?
We had our cruise and then Itook extra time off so I could
be home and just get things doneat home that I haven't gotten
to.
Man, how good does that feel ifI ever win the lotto.
You know what I think aboutsometimes.
If I ever had the kind of moneythat the billionaires and the
(04:06):
wealth of you know the worldhave and generate, and not even
that large like even if thesetiktokers that are young
20-somethings that are makinglike millions of dollars from
their tiktoks.
There's so much good you can dowith that money.
There's so many people who justneed a leg up and I've been in
that scenario where I waspainfully, paycheck to paycheck,
(04:28):
down to the penny, scraping by,just praying that I don't
overdraft anymore for the restof the month.
You know like it.
It was so painful and I'vealways thought to myself if I
ever had the means to do it,there's a few people that would
get blessed immediately.
But If I ever had the means todo it, I've always thought to
myself that I would set up likea mom, almost like a mom loan
(04:51):
not student loan, but like a momgrant or something like that
where moms could fill out anapplication stating their need,
submit their paperwork and itgets reviewed by, like myself,
on a committee and then we couldsay like grant these people
some money, some support to helpthem with like childcare, to
help them with healthcare bills,to help them with groceries,
like to help rent.
(05:11):
I mean, we wouldn't have madeit without our parents helping
us, and there's so many peopleout there that have no one and
they're just trying to stand ontheir own two feet and it is a
tremendous struggle, especiallytoday, now as I'm saying this,
the economy is in such a badposition.
Things are so painfullyexpensive that even now, with
the salary that I currently have, which is the highest that I've
(05:33):
ever earned in my entire life,I'm very proud of where I am
right now.
But I think back and I'm like,wow, if this was 10 years ago,
like we would be like rolling indough and like have loads of
money left over, but the economyis in such a bad state that
like we're kind of just makingit.
You know so and I know it's alot to share, but it's true.
Like that your reality is,people are struggling and in
(05:55):
much worse positions than me.
So I'm grateful, grateful tothe universe, you and I said it
on that last episode incrediblygrateful for being able to
maintain what I have now.
Moving on from there, I'm fromthe share.
I have a thought starter foryou that I want to just drop on
you quickly.
So, post-vacation, myself, mystepkids, my kids and my husband
(06:16):
, we're all very much like weneed to get back on the wagon.
We were eating very late andnot healthy foods throughout the
cruise.
I don't drink alcohol normally,but I found myself drinking
alcohol throughout the cruise.
Tequila is my choice, by theway, just in case anybody really
needs to know that Tequila ismy drink of choice.
But again it came back, all ofus wanting to do a detox because
(06:41):
we all know what these thingsdo to our bodies.
So it was almost hard for us inthe beginning.
The first few days I didn'ttouch a drop because I was like
hard for us.
In the beginning, the first fewdays I didn't touch a drop
because I was like I can't dothis.
But, on that note, exercisinghas become something that's been
more prevalent Now.
A quote that I just saw that Iwanted to read to you guys and
I'm going to tie it all in towhat I just said is you can walk
(07:02):
off a bad mood faster than youcan talk it out.
Movement raises serotonin.
Walking lowers cortisol.
Your brain is built to solveproblems at three miles per hour
.
This is the quote.
But then it got me thinking,because part of my struggle with
exercising well, one I view itas a luxury that I don't have
time for because time.
(07:22):
But will it be okay to do a 15minute workout?
Does that make a difference?
Does that matter?
The answer is yes, and I saythis, and the reason why I want
to bring this to your attentionis because you don't have to get
up at 5am and work out until7am.
You don't have to.
You don't even have to work outfor an hour.
You could, legitimately, ifyou're just trying to move your
body and you're no set goals,you do a 30 day challenge where
(07:46):
you're just getting up andmoving.
You can do 10 to 15 minutes aday and you will start to notice
differences.
Now, it may not be what you'reexpecting.
I'm not saying if you did 15minutes of walking every single
day, are you going to have a sixpack at a set of abs at the end
of a month?
No, my God, of course not,because diet and exercise goes
(08:06):
hand in hand.
But I'm not talking about thatpart.
I'm talking about taking amoment and I'm speaking to all
the mothers out there too takinga brief moment to get up and
move and move your body and getyour heart pumping, getting the
serotonin flowing in your brain.
It will work wonders for you.
I didn't do it at all when mykids were little.
I'm not going to sit here andbe a hypocrite and say like oh,
(08:27):
you know, do it.
Blah, blah, blah, like now youknow if you can do it, even if
you incorporate it in with thekids like I used to do I think I
have mentioned it on anotherepisode I used to do dance
parties with them.
That's cardio, like get up andmove, shake it out.
So when you look up thebenefits of short exercise
sessions, it's improved mood andenergy, cardiovascular health,
increased adherence, meaninglike you're going to stick with
(08:49):
it.
If it's just 15 minutes, that'snot that big of a deal.
Muscle engagement, metabolicboost, convenience and
flexibility, reduce risk ofinjury, improve bone density.
Now that one for my ladies whoare listening that are in their
20s and 30s and maybe youngerbut I sincerely doubt I have any
teen listeners, any teenlisteners.
(09:12):
If you're in your 20s and 30s,one of the most beneficial
things you could do for yourhealth right now that will set
you up for your 40s and 50s and60s is jogging and walking and
anything that puts an impact onthe bottom of your foot is going
to increase your bone density,setting you up for success later
, because I'm currently at theage where I'm going to start
losing bone mass.
These are all things that arereally incredibly important.
Does anybody know about this?
No, we're not taught this,hence me telling you about it.
(09:34):
So I want you all to like takea minute.
See where you can fit 15minutes in for your day.
Now.
I want you all to pray for me,because tomorrow, tomorrow, when
I go back to work, tomorrow,when I go back to work, I have
to start my morning workouts.
That's the only time that Iknow that I'm going to be able
to do it, because I think in theevenings it's too hard for me.
I'm tired and I'm probablygoing to end up having to work
(09:56):
late.
My kids are off of school nowand the mom juggle often entails
that I have to work at nightbecause I have to give up more
time during the day for my kids.
So this is the plan In themorning, getting up before
everybody else.
I don't have to start breakfastuntil 7am, and if I can get up
at six o'clock, then you have tobe five.
If I can get up at six and justwork out for 15 minutes, that's
(10:17):
going to be goals right there.
So I'm committing here July 1stI already started working out.
I haven't done every day sinceI've been back.
No, I have.
I think I've at least walkedevery single day, like today.
I did squats and lunges and Iwalked for half a mile.
Tomorrow I'm probably going togo a whole mile and maybe I'll
try to do some weights in thereas well, but it just depends on
(10:39):
the timing.
So this is sort of my plan now.
I'd like you all to join me onthis.
Let's do a July little stillroses challenge.
See if we can get in there 15minutes every single day and
make it happen.
I'm going to try to dosomething every single day, so
if it's walking, anything, ayoga, like anything to move the
body, let's try to make thishappen.
I hope you enjoyed this littlemini-sode.
(11:00):
I am super excited to be doingthese with you and I will catch
you on the next one.
Take care.
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