February 25, 2025 • 19 mins
Tanya shares her insights on whole woman wellness and offers actionable steps to embrace it. The conversation covers the importance of mindful mornings, nourishing our bodies, and advocating for our health. This episode serves as a guide to integrating wellness practices into daily life.
- Discussing mindful mornings and their impact on daily energy
- Exploring nourishment, movement, and listening to your body
- Emphasizing the necessity of rest and self-advocacy for health
Thank you for being here with me for another week in the Tea Tasting Room, for investing in yourself and for being part of this journey.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to Tea with Tanya.
I'm your host, tanya Ambrose,an average millennial navigating
life as a maternal healthprofessional, non-profit founder
and grad student.
Join me in the tea tasting roomwhere we spill the tea on
finding balance and promotingpositive living.
While doing it all, hey friend,welcome back to another episode
(00:26):
of Tea with Tanya, your go-tospace for real, honest and
transformative conversationsabout health, wellness and
promoting positive living.
I'm your host and wellnessbestie, tanya, and today we're
wrapping up the month ofFebruary with a conversation
that I know will resonate deeplywith you.
We spent the last few weekstalking about whole woman
(00:46):
wellness, what it means, why itmatters and how we can truly
embrace it in 2025 and beyond,but now it's time to take that
awareness and turn it intoaction.
Because, let's be real, myfriend, knowing what's best for
you or what's best for us is onething, but actually doing the
thing that's where the realtransformation happens.
(01:08):
So today I'm going to help youbridge that gap, because you
know I'm a public health girlieand one thing I'm going to do is
bridge a gap out here in thesestreets, okay, so I'm going to
help you to bridge that gap.
Like to implement dailywellness rituals, set realistic
wellness goals for the month ofMarch and, most importantly,
(01:31):
create a plan that fits intoyour real life, because wellness
shouldn't feel overwhelming.
It should feel natural,nurturing and, of course,
sustainable.
So grab your tea, let's getcozy and let's get into it.
All right, before we get intothe action steps, let's do a
quick recap of what we've beendiving into this month.
If you've been tuning in and ifyou haven't, this is the first
episode.
I do encourage you to go backto the first episode of this
(01:51):
month, but if you've been tuningin, you know that February has
been all about laying thefoundation for whole woman
wellness.
We started our first episode ofthe year where we talked about
what whole woman wellness trulymeans in 2025.
Not just physical health, butmental, emotional and
reproductive health as well,because, again, you know I'm the
reproductive health girly.
(02:12):
Then we had an incredibleconversation with my good friend
, gianna about bringing healthhome and how our environments,
our homes, our relationships andeven our daily routines shape
our well-being.
And in last week's episode, wetalked about embracing whole
woman wellness and what it meansto take ownership of that
health journey, or of yourhealth journey.
(02:32):
So now the question is what dowe do with all this knowledge?
How do we take these insightsand actually apply them to our
daily lives?
And that's exactly what we'regoing to be doing today in the
tea tasting room.
So grab that cup of tea, get anotepad, get a pen or you can
open your notes up on your phone, because we're going to get
this going, because, again,whole woman wellness we want it
(02:53):
to be whole holistic, that we'retaking care of every fiber in
our being at this point in time.
So you know me again being apublic health girly.
I have some pillars for us tothink about as we continue to
take the action towards wholewoman wellness.
It's not going to be very longFour pillars because you're not
getting Public Health Girlie,but also it's going to make it
quick.
So I don't keep you here,because I'm really excited for
(03:15):
us to get to this episode, forus to start putting the action
behind our words.
So the four pillars of dailywellness the first one is going
to be mindful mornings.
How you start your day, myfriend, it matters, whether
that's waking up 10 minutesearlier to breathe, journal or
stretch.
Having a small morning ritualcan truly shift our entire
(03:36):
energy for the day.
I always say a peaceful morningleads to a powerful day.
Instead of waking upimmediately checking your phone
or diving into some sort ofstress, just imagine starting
your day with intention,presence and peace, because I
think for me, your morningscreate the foundation for your
day.
How you start your day affectsyour energy, mood and overall
(03:57):
well-being.
So, again, instead of taking upthat phone immediately, going
to social media scrolling orjust doing something on your
phone, checking your email, juststart the day with intention so
you can be present and be atpeace.
For me.
I always notice that when I'mable to, because I'm an early
riser, I'm a morning personthrough and through.
A night person is not me.
I will get up at 4 am and I'llbe fine, but my wake-up time now
(04:19):
is 5.30.
You know I'm always getting upduring the age and we're trying
to adjust to this cold weatherthat we have here in South
Carolina.
So the 4am wake up is, you knowwe're moving up.
But I said to say like therehave been mornings where I skip
my morning routine because I mayhave gone to bed very late that
night, which is not like me,but sometimes wearing the many
(04:39):
hats that I wear, sometimes itcalls for that, but I can always
tell that I'm going to have ashitty day for lack of a better
word when I get up and I'mrushing to take a shower, get
ready, because I haven't put myclothes out to work the night
before.
I'm missing all these stepswithin my morning routine that
by the time I hop in the car andI get to work, I have an
(05:00):
attitude.
I have a serious attitude and Icannot sit here and tell you,
my friend, where the attitude isdirected to or who, because
it's no one but myself.
So I always say, really andtruly, how you start your
morning does determine how thetype of day you can have,
because to me, if I start themorning rough, without the
ritual, without my routine, itshifts me for the day and then
(05:22):
it takes damn near the entireworkday for me to correct the
attitude or how I'm feeling in aday.
So definitely create the.
You know your mornings are thefoundation of your day.
So you definitely want to dothat with intention.
You know you want to get up,you want to sit still, just be
still and all.
Nothing beats the quiet in themorning when you're just there
(05:43):
meditating, just sitting silent.
Sometimes you know, if you havekids, you know nothing's better
than getting up before they getup.
So you have that me time foryourself as well.
So you definitely want to dothat and it matters because when
you intentionally craft yourmornings, you move through your
day with clarity, patience andbalance.
And I think sometimes one ofthe common mistakes that we tend
(06:03):
to make is rushing through themorning in a reactive state
that's oversleeping.
Sometimes I do that not often,but from time to time you know
they skip breakfast and then youhave those endless scrollings.
We've all been there.
Raise your hand if you have,and I think that's one of the
common mistakes that we make.
That can essentially set thetone for our day.
So I want for us to startthinking about how we can
(06:23):
implement these pillars into ourdaily lives.
Think about when it comes to themindful mornings.
You want to hydrate first.
I'm sure you've been told yourbody's dehydrated for at least
six to eight hours of sleep.
So starting your day with afull glass of water before
coffee or tea is key For me.
I do that Sometimes.
I do like 16 ounces of water.
(06:44):
I'll add lemon to my watersometimes if I want a little
flavor and just to make me drinkthe water even more, or
sometimes now because I'mworking on my digestive health,
I've been drinking Metamucilwith my water as well and, like
I said, it's usually eight to 16ounces before I drink my tea,
before I have breakfast.
So you definitely want tohydrate your body the minute you
(07:05):
wake up, and then I want you tocreate a five minute ritual.
Five minutes is not a lot, isnot like a lot of time.
Think about having a moment ofstillness, gratitude or even
movement that can essentiallyground you before getting your
day fully started.
Set an intention for the day.
So when you wake up, askyourself you know we talk about
(07:27):
the post-it notes, writing yourpost-it notes how do I want to
feel today?
Set that intention and thenmake sure you answer that
question and then just move yourbody gently.
Stretching could be a lightwalk or light yoga can help to
wake up your system as well.
So definitely want us to takethat into consideration.
And one other reflection promptthat I want you to have in your
(07:50):
post-it note and in yourjournal is to ask yourself
what's one small change you canmake to improve your mornings.
Tell me so before checking yourphone in the morning.
Take three deep breaths and setthat intention for the day.
Okay, my friend, that it isgoing to.
It works wonders.
Take it from me.
Then.
Pillar number two is thenourishment and movement.
(08:12):
Now I'll say this you don'tneed a restrictive diet or a
hardcore workout plan to behealthy.
It's more about tuning intoyour body and what your body
needs.
That could be, you know,hydration, it could be nutrient
dense foods and it coulddefinitely also be intentional
movement, whether that's a walk,a dance break you know I'm
trying to get into Zumba youknow a yoga.
(08:33):
That can really really make ahuge difference in your daily
routine.
Because, again, what we put intoour bodies directly, it affects
our mood and I've been noticingthat as I get older.
You know it affects your mood,your energy levels and the
long-term health as well.
But let's be real.
Wellness and I've said this inthe last episode wellness isn't
(08:53):
about being perfect.
It's about being mindful ofwhat our bodies truly need.
Right, why that matters.
You know food is fuel andmovement is medicine.
I'm going to say that again,food is fuel and movement is
medicine, but both should bedone in a way that makes you
feel good for yourself, not whatsomebody is telling you to do
(09:14):
oh, you should feel this way.
No, both should be done in waysthat feel good for you, and I
think sometimes one of thecommon mistakes that we tend to
make with that as well isassociating food with guilt,
with skipping meals or withforcing workouts that feel like
punishment.
I know sometimes you want topush through.
You're going through a set atthe gym, you want to push
through.
You know you're going through aset at the gym, you want to
push through.
But think about not necessarilyforcing workouts that's going
(09:37):
to make you feel like you'rebeing punished, like that's not
fun.
Your workout should feelenergetic.
You should be happy to be doingit, even if it's leg day, and
you hate leg day.
You know you should feel happy.
So you definitely want to look,look into that.
Listen to your body, my friend.
I know we're in the TikTokgirly era, but instead of
following strict diet trends,ask what does my body need today
?
And I'll give you a very funnyscenario.
(09:59):
It's the most unhealthyscenario I could probably give,
but I'm just going to keep itreal.
I had a Captain Crunch fiend.
Is that the right word?
I don't even know.
The last couple of months in2024, I would have it for
breakfast, because my breakfasthas remained the same from
January to December to Februaryof this year.
It has been the same breakfastevery morning, but when I come
home from work or school, I wanta little quick snack.
(10:21):
My idea, the cravings that I'vehad, has been Captain Crunch,
and this is not even with coldmilk, it's with warm, evaporated
milk.
Judge me, I don't care, butI've always been craving that
and I told myself, you know what, for 2025, I'm not going to be
eating any Captain Crunchbecause, first of all, there's
no health benefits there one,but something has got to give.
(10:42):
And I was doing good up untilthe last week when I was on my
menstrual cycle.
And I'm telling you, you know,when you're on your cycle, the
hormones be hormoning, you bewanting the most things to eat
that you don't usually eat in aday.
And I always tell my students orpeople that I teach or interact
with, like you know, justlisten to your body.
If your body wants a steak,then go right ahead.
Why not?
For me, it's Captain Crunch.
(11:02):
Is it the most healthy thingfor me to be doing?
Absolutely not, but it's whatmy body's asking me for it.
I'm going to give it the ideaof me having to keep.
Oh no, let's drink some waterinstead or drink some tea.
Granted, there are days when Ido that, but during that one
week of my hormones being how itis and the body's asking me for
Captain Crunch, you bestbelieve she's getting that
Captain Crunch in her warm,evaporated milk.
(11:25):
So then, when it gets kind ofsoft, yes, okay, that's TMI.
So the whole thing is to askyourself what does my body need
today?
That's TMI.
So the whole thing is to askyourself what does my body need
today?
That could be what you want toeat, what you want to work out,
whatever it is.
Just listen to what your body'ssaying.
Okay, prioritize more proteinand fiber intake, because this
is going to keep your energylevel stable and also prevent
cravings, and that's somethingthat I'm working on.
I'm trying to incorporate moreprotein and fiber into my diet
(11:48):
as well, and just ditch the allor nothing thinking.
One unhealthy meal doesn't winprogress, and that's the mindset
that I have.
When I know I'm eatingsomething, I have no business
eating, especially that I'm on,you know, my whole woman
wellness.
I want to ensure that I'mreally committed and sticking to
it.
Okay, if I, if I had KFC?
Well, I'm in the US, so I woulddefinitely not have KFC, but if
(12:08):
I'm gonna have Chick-fil-a orsomething you, you know, I'm not
going to feel guilty, for, ohmy goodness, it's going to
affect.
No, the egg on chicken nuggetmeal is not going to make me
gain 15 pounds in one serving.
So again, remember that wellnessisn't about, it's about
consistency and not perfectionMoving ways.
You enjoy, you know you candance, you can walk, you can
yoga, you can do strengthtraining what feels good for
(12:30):
your body today, again, as itcomes to that physical aspect of
things.
And then eat with presence.
Eat with presence.
That means no scrolling.
You're going to take your time,you're going to chew slowly.
You're not going to cut andswallow.
You're going to enjoy your mealand that's what you're going to
do.
Eat with presence, eat withintention as well.
Eat with intention as well.
(12:53):
So I want you to try this thenext day Drink a full glass of
water that could be warm, withlemon or just plain water before
your morning coffee or your tea, when you're having a tea girl
somewhere.
Stick to that tea and your bodywill thank you.
Remember that your body's goingto thank you if you incorporate
that one small something that'sgoing to be sustainable for you
One glass of water before yourmorning coffee or tea, and
you'll see how you feel.
So think about this reflection.
(13:13):
What's one way you can nourishyour body better this week?
So ask yourself that questionand answer that question what's
one way you can nourish yourbody better this week?
And then the other one is therest and rejuvenation.
Now, listen, we are notsuperwoman.
I don't care if you have 15kids and you get.
Listen, we are not superwoman.
I don't care if you have 15kids and you get everything.
(13:35):
We are not superwoman.
We're not.
We're out here trying tosurvive.
We're out here trying to takecare of ourselves.
You know, I'm not Scarlet Witch, neither are you.
You're not Captain Marvel,you're not Black Widow, you're
not Supergirl.
You're not a luxury, it is anecessity.
Okay, so, getting the idea of,oh, you know, I get to rest
today.
Now, it is not a luxury, it iswhat we need so that we can
(13:56):
function in this life.
Okay, sleep, stress managementand boundaries are all part of
wellness.
So if you've been wanting anempty, consider this your sign
to just really and trulyprioritize rest.
Now.
For me, in my naive thinkingmany years ago, I thought that
rest meant I had to go take anap, and I'm not a big nap taker
.
But I'm realizing I can justsit and be still and do
(14:18):
absolutely nothing.
Or I can just sit, be still,either listen to an audio book,
a podcast or just the music, andthat's fine, or I can just rest
by watching one of my favoriteshow on TV as well, but I'm not
doing too much.
So you definitely just want toconsider prioritizing your rest,
because the lack of rest, thelack of sleep, the lack of
anything is not going to be goodfor anyone.
(14:39):
So you definitely want to dothat, because we're not designed
to run on empty.
I'm not, and I've done itseveral times.
We are not designed to run onempty.
Rest is productive.
Your body heals, repairs andrecharges when you prioritize
sleep and downtime.
So please, my friend, please dothat.
You know, maybe you can trythis.
(14:59):
Set a bedtime reminder on yourphone because, again,
consistency is key.
Every 9 pm, alexa is going totell me it's time for bed.
Sometimes I don't listen to herbecause you know it depends on
the day, but you definitely wantto set a bedtime reminder on
your phone and try to practicethat for at least two weeks at
least, and then ask yourselfthis where in your day can you
build in more moments of restand recovery?
(15:22):
And that's a question that I'mstill trying to answer as well.
I haven't perfected the answeryet, but think about it when in
your day can you build in moremoments of rest and recovery?
And the final pillar, pillarnumber four is self-advocacy and
health awareness.
One of the most powerful thingsyou can do for your wellness is
(15:43):
to advocate for yourself, myfriend.
That means scheduling thosecheckups, tracking your cycle
and tuning into your body'ssignals no one knows your body
better than you do.
I don't care, no one knows yourbody better than you do and
being an active participant inyour health, rather than just
waiting until something goescompletely wrong.
(16:03):
No, we're going to act first,because that is the key to
long-term wellness.
So you want to be an activeparticipant.
Be mindful.
If you have something that cameon your finger you don't know
where it came from, be vigilantand also just really and truly
look out for yourself and speakup for yourself, because no one
is going to advocate foryourself better than you.
So think about this.
(16:24):
What's one step you can takethis month to be more proactive
about your health.
Think about that reflectionprompt and try to answer that
question, and I'd love to seesome of your responses.
Now that we've talked about thehow, let's make it personal.
I want you to take a moment andset at least one to three small
but impactful wellness goalsfor the month of March.
(16:47):
As we approach the month ofMarch, these could be things
like I will drink more waterevery day, I will move my body
at least 15 minutes daily, or Iwill establish a bedtime routine
to improve my sleep.
So think about that.
But before we wrap up, I wantto leave you with this message
Wellness isn't about doingeverything perfectly.
(17:08):
It's about showing up foryourself, my friend,
consistently, with love and withgrace.
So I'm encouraging you to takeone step forward today, whether
it's setting a goal, making ahealthier choice or simply
acknowledging that your wellnessmatters.
Wellness matters.
Think about this now.
What's one wellness change youwill commit to in March?
(17:32):
I think for me is at leastdrinking drinking more water for
my, for my body weight.
And another thing I want to dois I want to.
I want to be able to add yogato my morning routine, because
what I usually do is I'll dolike a stretch, I'll drink my
water what else you know andwhen I'm talking about stretch,
I'm stretching from my head downto my toes.
I bought this book in fivebelow about stretching and it's
(17:55):
very important and I like it.
So I think, from for march, Iwant to ensure that I am
drinking more water, whichessentially should be my half of
my body weight in ounces.
So I am working on that.
I'm getting there.
So I think I the last week infebruary I'm getting there.
I think the last week inFebruary I'm getting there, and
I think that's just one of thethings that the most sustainable
goal that I can essentially dofor the month of March, because
(18:16):
the rest of them is like a lotof big goals and I'm not trying
to go there right now.
So definitely ask yourselfwhat's one wellness change
you'll commit to in March.
Send me a DM or share it on yourInstagram and tag me.
My friend, I'd really love tohear from you because you guys
come into the DMs and myWhatsApp, but I really would
like for you, you know, just tagme in the story, just, oh, just
come, just come to me in theDMs?
(18:37):
I don't care.
Let me know, because I want tohear from you.
All right, so thank you forbeing here with me for another
week in the Tea Tasting Room,for investing in yourself and
for being part of this journey.
Until next time, stay well andtake care.
I love you for listening.
Thank you for joining me foranother episode of Tea with
(18:59):
Tanya.
If you liked this episode, besure to share it with a friend.
Don't forget to follow onInstagram at Tea with Tanya
podcast.
Be sure to subscribe to theweekly Tea Talk newsletter and,
of course, rate on Apple orSpotify and subscribe wherever
you listen.
See you next time.
I love you for listening.
Welcome to Tea with Tanya.
I'm your host, tanya Ambrose,an average millennial navigating
life as a maternal healthprofessional, non-profit founder
and grad student.
Join me in the tea tasting roomwhere we spill the tea on
finding balance and promotingpositive living.
While doing it all, hey friend,welcome back to another episode
(00:26):
of Tea with Tanya, your go-tospace for real, honest and
transformative conversationsabout health, wellness and
promoting positive living.
I'm your host and wellnessbestie, tanya, and today we're
wrapping up the month ofFebruary with a conversation
that I know will resonate deeplywith you.
We spent the last few weekstalking about whole woman
(00:46):
wellness, what it means, why itmatters and how we can truly
embrace it in 2025 and beyond,but now it's time to take that
awareness and turn it intoaction.
Because, let's be real, myfriend, knowing what's best for
you or what's best for us is onething, but actually doing the
thing that's where the realtransformation happens.
(01:08):
So today I'm going to help youbridge that gap, because you
know I'm a public health girlieand one thing I'm going to do is
bridge a gap out here in thesestreets, okay, so I'm going to
help you to bridge that gap.
Like to implement dailywellness rituals, set realistic
wellness goals for the month ofMarch and, most importantly,
(01:31):
create a plan that fits intoyour real life, because wellness
shouldn't feel overwhelming.
It should feel natural,nurturing and, of course,
sustainable.
So grab your tea, let's getcozy and let's get into it.
All right, before we get intothe action steps, let's do a
quick recap of what we've beendiving into this month.
If you've been tuning in and ifyou haven't, this is the first
episode.
I do encourage you to go backto the first episode of this
(01:51):
month, but if you've been tuningin, you know that February has
been all about laying thefoundation for whole woman
wellness.
We started our first episode ofthe year where we talked about
what whole woman wellness trulymeans in 2025.
Not just physical health, butmental, emotional and
reproductive health as well,because, again, you know I'm the
reproductive health girly.
(02:12):
Then we had an incredibleconversation with my good friend
, gianna about bringing healthhome and how our environments,
our homes, our relationships andeven our daily routines shape
our well-being.
And in last week's episode, wetalked about embracing whole
woman wellness and what it meansto take ownership of that
health journey, or of yourhealth journey.
(02:32):
So now the question is what dowe do with all this knowledge?
How do we take these insightsand actually apply them to our
daily lives?
And that's exactly what we'regoing to be doing today in the
tea tasting room.
So grab that cup of tea, get anotepad, get a pen or you can
open your notes up on your phone, because we're going to get
this going, because, again,whole woman wellness we want it
(02:53):
to be whole holistic, that we'retaking care of every fiber in
our being at this point in time.
So you know me again being apublic health girly.
I have some pillars for us tothink about as we continue to
take the action towards wholewoman wellness.
It's not going to be very longFour pillars because you're not
getting Public Health Girlie,but also it's going to make it
quick.
So I don't keep you here,because I'm really excited for
(03:15):
us to get to this episode, forus to start putting the action
behind our words.
So the four pillars of dailywellness the first one is going
to be mindful mornings.
How you start your day, myfriend, it matters, whether
that's waking up 10 minutesearlier to breathe, journal or
stretch.
Having a small morning ritualcan truly shift our entire
(03:36):
energy for the day.
I always say a peaceful morningleads to a powerful day.
Instead of waking upimmediately checking your phone
or diving into some sort ofstress, just imagine starting
your day with intention,presence and peace, because I
think for me, your morningscreate the foundation for your
day.
How you start your day affectsyour energy, mood and overall
(03:57):
well-being.
So, again, instead of taking upthat phone immediately, going
to social media scrolling orjust doing something on your
phone, checking your email, juststart the day with intention so
you can be present and be atpeace.
For me.
I always notice that when I'mable to, because I'm an early
riser, I'm a morning personthrough and through.
A night person is not me.
I will get up at 4 am and I'llbe fine, but my wake-up time now
(04:19):
is 5.30.
You know I'm always getting upduring the age and we're trying
to adjust to this cold weatherthat we have here in South
Carolina.
So the 4am wake up is, you knowwe're moving up.
But I said to say like therehave been mornings where I skip
my morning routine because I mayhave gone to bed very late that
night, which is not like me,but sometimes wearing the many
(04:39):
hats that I wear, sometimes itcalls for that, but I can always
tell that I'm going to have ashitty day for lack of a better
word when I get up and I'mrushing to take a shower, get
ready, because I haven't put myclothes out to work the night
before.
I'm missing all these stepswithin my morning routine that
by the time I hop in the car andI get to work, I have an
(05:00):
attitude.
I have a serious attitude and Icannot sit here and tell you,
my friend, where the attitude isdirected to or who, because
it's no one but myself.
So I always say, really andtruly, how you start your
morning does determine how thetype of day you can have,
because to me, if I start themorning rough, without the
ritual, without my routine, itshifts me for the day and then
(05:22):
it takes damn near the entireworkday for me to correct the
attitude or how I'm feeling in aday.
So definitely create the.
You know your mornings are thefoundation of your day.
So you definitely want to dothat with intention.
You know you want to get up,you want to sit still, just be
still and all.
Nothing beats the quiet in themorning when you're just there
(05:43):
meditating, just sitting silent.
Sometimes you know, if you havekids, you know nothing's better
than getting up before they getup.
So you have that me time foryourself as well.
So you definitely want to dothat and it matters because when
you intentionally craft yourmornings, you move through your
day with clarity, patience andbalance.
And I think sometimes one ofthe common mistakes that we tend
(06:03):
to make is rushing through themorning in a reactive state
that's oversleeping.
Sometimes I do that not often,but from time to time you know
they skip breakfast and then youhave those endless scrollings.
We've all been there.
Raise your hand if you have,and I think that's one of the
common mistakes that we make.
That can essentially set thetone for our day.
So I want for us to startthinking about how we can
(06:23):
implement these pillars into ourdaily lives.
Think about when it comes to themindful mornings.
You want to hydrate first.
I'm sure you've been told yourbody's dehydrated for at least
six to eight hours of sleep.
So starting your day with afull glass of water before
coffee or tea is key For me.
I do that Sometimes.
I do like 16 ounces of water.
(06:44):
I'll add lemon to my watersometimes if I want a little
flavor and just to make me drinkthe water even more, or
sometimes now because I'mworking on my digestive health,
I've been drinking Metamucilwith my water as well and, like
I said, it's usually eight to 16ounces before I drink my tea,
before I have breakfast.
So you definitely want tohydrate your body the minute you
(07:05):
wake up, and then I want you tocreate a five minute ritual.
Five minutes is not a lot, isnot like a lot of time.
Think about having a moment ofstillness, gratitude or even
movement that can essentiallyground you before getting your
day fully started.
Set an intention for the day.
So when you wake up, askyourself you know we talk about
(07:27):
the post-it notes, writing yourpost-it notes how do I want to
feel today?
Set that intention and thenmake sure you answer that
question and then just move yourbody gently.
Stretching could be a lightwalk or light yoga can help to
wake up your system as well.
So definitely want us to takethat into consideration.
And one other reflection promptthat I want you to have in your
(07:50):
post-it note and in yourjournal is to ask yourself
what's one small change you canmake to improve your mornings.
Tell me so before checking yourphone in the morning.
Take three deep breaths and setthat intention for the day.
Okay, my friend, that it isgoing to.
It works wonders.
Take it from me.
Then.
Pillar number two is thenourishment and movement.
(08:12):
Now I'll say this you don'tneed a restrictive diet or a
hardcore workout plan to behealthy.
It's more about tuning intoyour body and what your body
needs.
That could be, you know,hydration, it could be nutrient
dense foods and it coulddefinitely also be intentional
movement, whether that's a walk,a dance break you know I'm
trying to get into Zumba youknow a yoga.
(08:33):
That can really really make ahuge difference in your daily
routine.
Because, again, what we put intoour bodies directly, it affects
our mood and I've been noticingthat as I get older.
You know it affects your mood,your energy levels and the
long-term health as well.
But let's be real.
Wellness and I've said this inthe last episode wellness isn't
(08:53):
about being perfect.
It's about being mindful ofwhat our bodies truly need.
Right, why that matters.
You know food is fuel andmovement is medicine.
I'm going to say that again,food is fuel and movement is
medicine, but both should bedone in a way that makes you
feel good for yourself, not whatsomebody is telling you to do
(09:14):
oh, you should feel this way.
No, both should be done in waysthat feel good for you, and I
think sometimes one of thecommon mistakes that we tend to
make with that as well isassociating food with guilt,
with skipping meals or withforcing workouts that feel like
punishment.
I know sometimes you want topush through.
You're going through a set atthe gym, you want to push
through.
You know you're going through aset at the gym, you want to
push through.
But think about not necessarilyforcing workouts that's going
(09:37):
to make you feel like you'rebeing punished, like that's not
fun.
Your workout should feelenergetic.
You should be happy to be doingit, even if it's leg day, and
you hate leg day.
You know you should feel happy.
So you definitely want to look,look into that.
Listen to your body, my friend.
I know we're in the TikTokgirly era, but instead of
following strict diet trends,ask what does my body need today
?
And I'll give you a very funnyscenario.
(09:59):
It's the most unhealthyscenario I could probably give,
but I'm just going to keep itreal.
I had a Captain Crunch fiend.
Is that the right word?
I don't even know.
The last couple of months in2024, I would have it for
breakfast, because my breakfasthas remained the same from
January to December to Februaryof this year.
It has been the same breakfastevery morning, but when I come
home from work or school, I wanta little quick snack.
(10:21):
My idea, the cravings that I'vehad, has been Captain Crunch,
and this is not even with coldmilk, it's with warm, evaporated
milk.
Judge me, I don't care, butI've always been craving that
and I told myself, you know what, for 2025, I'm not going to be
eating any Captain Crunchbecause, first of all, there's
no health benefits there one,but something has got to give.
(10:42):
And I was doing good up untilthe last week when I was on my
menstrual cycle.
And I'm telling you, you know,when you're on your cycle, the
hormones be hormoning, you bewanting the most things to eat
that you don't usually eat in aday.
And I always tell my students orpeople that I teach or interact
with, like you know, justlisten to your body.
If your body wants a steak,then go right ahead.
Why not?
For me, it's Captain Crunch.
(11:02):
Is it the most healthy thingfor me to be doing?
Absolutely not, but it's whatmy body's asking me for it.
I'm going to give it the ideaof me having to keep.
Oh no, let's drink some waterinstead or drink some tea.
Granted, there are days when Ido that, but during that one
week of my hormones being how itis and the body's asking me for
Captain Crunch, you bestbelieve she's getting that
Captain Crunch in her warm,evaporated milk.
(11:25):
So then, when it gets kind ofsoft, yes, okay, that's TMI.
So the whole thing is to askyourself what does my body need
today?
That's TMI.
So the whole thing is to askyourself what does my body need
today?
That could be what you want toeat, what you want to work out,
whatever it is.
Just listen to what your body'ssaying.
Okay, prioritize more proteinand fiber intake, because this
is going to keep your energylevel stable and also prevent
cravings, and that's somethingthat I'm working on.
I'm trying to incorporate moreprotein and fiber into my diet
(11:48):
as well, and just ditch the allor nothing thinking.
One unhealthy meal doesn't winprogress, and that's the mindset
that I have.
When I know I'm eatingsomething, I have no business
eating, especially that I'm on,you know, my whole woman
wellness.
I want to ensure that I'mreally committed and sticking to
it.
Okay, if I, if I had KFC?
Well, I'm in the US, so I woulddefinitely not have KFC, but if
(12:08):
I'm gonna have Chick-fil-a orsomething you, you know, I'm not
going to feel guilty, for, ohmy goodness, it's going to
affect.
No, the egg on chicken nuggetmeal is not going to make me
gain 15 pounds in one serving.
So again, remember that wellnessisn't about, it's about
consistency and not perfectionMoving ways.
You enjoy, you know you candance, you can walk, you can
yoga, you can do strengthtraining what feels good for
(12:30):
your body today, again, as itcomes to that physical aspect of
things.
And then eat with presence.
Eat with presence.
That means no scrolling.
You're going to take your time,you're going to chew slowly.
You're not going to cut andswallow.
You're going to enjoy your mealand that's what you're going to
do.
Eat with presence, eat withintention as well.
Eat with intention as well.
(12:53):
So I want you to try this thenext day Drink a full glass of
water that could be warm, withlemon or just plain water before
your morning coffee or your tea, when you're having a tea girl
somewhere.
Stick to that tea and your bodywill thank you.
Remember that your body's goingto thank you if you incorporate
that one small something that'sgoing to be sustainable for you
One glass of water before yourmorning coffee or tea, and
you'll see how you feel.
So think about this reflection.
(13:13):
What's one way you can nourishyour body better this week?
So ask yourself that questionand answer that question what's
one way you can nourish yourbody better this week?
And then the other one is therest and rejuvenation.
Now, listen, we are notsuperwoman.
I don't care if you have 15kids and you get.
Listen, we are not superwoman.
I don't care if you have 15kids and you get everything.
(13:35):
We are not superwoman.
We're not.
We're out here trying tosurvive.
We're out here trying to takecare of ourselves.
You know, I'm not Scarlet Witch, neither are you.
You're not Captain Marvel,you're not Black Widow, you're
not Supergirl.
You're not a luxury, it is anecessity.
Okay, so, getting the idea of,oh, you know, I get to rest
today.
Now, it is not a luxury, it iswhat we need so that we can
(13:56):
function in this life.
Okay, sleep, stress managementand boundaries are all part of
wellness.
So if you've been wanting anempty, consider this your sign
to just really and trulyprioritize rest.
Now.
For me, in my naive thinkingmany years ago, I thought that
rest meant I had to go take anap, and I'm not a big nap taker
.
But I'm realizing I can justsit and be still and do
(14:18):
absolutely nothing.
Or I can just sit, be still,either listen to an audio book,
a podcast or just the music, andthat's fine, or I can just rest
by watching one of my favoriteshow on TV as well, but I'm not
doing too much.
So you definitely just want toconsider prioritizing your rest,
because the lack of rest, thelack of sleep, the lack of
anything is not going to be goodfor anyone.
(14:39):
So you definitely want to dothat, because we're not designed
to run on empty.
I'm not, and I've done itseveral times.
We are not designed to run onempty.
Rest is productive.
Your body heals, repairs andrecharges when you prioritize
sleep and downtime.
So please, my friend, please dothat.
You know, maybe you can trythis.
(14:59):
Set a bedtime reminder on yourphone because, again,
consistency is key.
Every 9 pm, alexa is going totell me it's time for bed.
Sometimes I don't listen to herbecause you know it depends on
the day, but you definitely wantto set a bedtime reminder on
your phone and try to practicethat for at least two weeks at
least, and then ask yourselfthis where in your day can you
build in more moments of restand recovery?
(15:22):
And that's a question that I'mstill trying to answer as well.
I haven't perfected the answeryet, but think about it when in
your day can you build in moremoments of rest and recovery?
And the final pillar, pillarnumber four is self-advocacy and
health awareness.
One of the most powerful thingsyou can do for your wellness is
(15:43):
to advocate for yourself, myfriend.
That means scheduling thosecheckups, tracking your cycle
and tuning into your body'ssignals no one knows your body
better than you do.
I don't care, no one knows yourbody better than you do and
being an active participant inyour health, rather than just
waiting until something goescompletely wrong.
(16:03):
No, we're going to act first,because that is the key to
long-term wellness.
So you want to be an activeparticipant.
Be mindful.
If you have something that cameon your finger you don't know
where it came from, be vigilantand also just really and truly
look out for yourself and speakup for yourself, because no one
is going to advocate foryourself better than you.
So think about this.
(16:24):
What's one step you can takethis month to be more proactive
about your health.
Think about that reflectionprompt and try to answer that
question, and I'd love to seesome of your responses.
Now that we've talked about thehow, let's make it personal.
I want you to take a moment andset at least one to three small
but impactful wellness goalsfor the month of March.
(16:47):
As we approach the month ofMarch, these could be things
like I will drink more waterevery day, I will move my body
at least 15 minutes daily, or Iwill establish a bedtime routine
to improve my sleep.
So think about that.
But before we wrap up, I wantto leave you with this message
Wellness isn't about doingeverything perfectly.
(17:08):
It's about showing up foryourself, my friend,
consistently, with love and withgrace.
So I'm encouraging you to takeone step forward today, whether
it's setting a goal, making ahealthier choice or simply
acknowledging that your wellnessmatters.
Wellness matters.
Think about this now.
What's one wellness change youwill commit to in March?
(17:32):
I think for me is at leastdrinking drinking more water for
my, for my body weight.
And another thing I want to dois I want to.
I want to be able to add yogato my morning routine, because
what I usually do is I'll dolike a stretch, I'll drink my
water what else you know andwhen I'm talking about stretch,
I'm stretching from my head downto my toes.
I bought this book in fivebelow about stretching and it's
(17:55):
very important and I like it.
So I think, from for march, Iwant to ensure that I am
drinking more water, whichessentially should be my half of
my body weight in ounces.
So I am working on that.
I'm getting there.
So I think I the last week infebruary I'm getting there.
I think the last week inFebruary I'm getting there, and
I think that's just one of thethings that the most sustainable
goal that I can essentially dofor the month of March, because
(18:16):
the rest of them is like a lotof big goals and I'm not trying
to go there right now.
So definitely ask yourselfwhat's one wellness change
you'll commit to in March.
Send me a DM or share it on yourInstagram and tag me.
My friend, I'd really love tohear from you because you guys
come into the DMs and myWhatsApp, but I really would
like for you, you know, just tagme in the story, just, oh, just
come, just come to me in theDMs?
(18:37):
I don't care.
Let me know, because I want tohear from you.
All right, so thank you forbeing here with me for another
week in the Tea Tasting Room,for investing in yourself and
for being part of this journey.
Until next time, stay well andtake care.
I love you for listening.
Thank you for joining me foranother episode of Tea with
(18:59):
Tanya.
If you liked this episode, besure to share it with a friend.
Don't forget to follow onInstagram at Tea with Tanya
podcast.
Be sure to subscribe to theweekly Tea Talk newsletter and,
of course, rate on Apple orSpotify and subscribe wherever
you listen.
See you next time.
I love you for listening.
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