Freedom at The Mat | A Women's Wellness Sanctuary

Freedom At The Mat
  • 5.0 (2)
  • Mental Health
  • Updated Semiweekly

The Freedom at The Mat Podcast is a destination for women seeking for health and wellness education & enlightenment from leading practitioners in mental health, spirituality, fitness and overall physical health & wellbeing. Hosted by NYC and New Orleans-based Marketer, Writer, Yoga Instructor & Writer Olivia F. Scott, this podcast is an accompaniment to the Freedom at The Mat YouTube channel (https://www.youtube.com/freedomatthemat) which features these conversations, yoga tutorials, meditations, readings & more.

  1. 5d ago

    Black Women, Belonging & Yoga Beyond the Pose | Donna Noble

    Author and Master Yoga Teacher Donna Noble is a UK-based speaker, well-being educator, and long-time yoga teacher whose work centers body positivity, accessibility, and creating space for Black women in yoga. Celebrating the publication of Donna's new book, Demystifying Yoga, Donna sits with Olivia F. Scott in this empowering Well Chat episode. Together, they explore what yoga really means beyond the physical practice, how yoga helped Donna leave corporate life after Bell’s palsy, and why representation, language, and body autonomy matter in every class. In this episode, Donna shares how yoga became a path back to herself, how she teaches for different body sizes and abilities, and why she believes the function of a pose matters more than how it looks. They also discuss her books, including Teaching Body Positive Yoga, Demystifying Yoga, and her contribution to Black Girls Om 2. #BlackWomenInYoga #InclusiveYoga #BodyPositiveYoga #WellnessForBlackWomen #YogaHealing Key Themes Explored: Donna describes how her practice began with the physical side of yoga, but evolved into a holistic path focused on mental, emotional, and spiritual well-being.Donna describes what yoga feels like in her body: free, light, at home, and more connected to her body’s signals and sensations.Donna breaks down how she makes yoga accessible through chairs, walls, variations, clear language, and teaching to the room rather than enforcing one ideal body shape.She explains how representation matters and how simply being visible as a Black yoga teacher can shift what others believe is possible.Donna discusses honoring yoga’s roots while adapting language and teaching style to serve Black communities without alienating people.She explains that everyone is already doing yoga in daily life when they reach, fold, breathe, or connect with their heart.Donna recommends focusing on the function of a pose, not the aesthetic, and using breath and body awareness as the real entry point to practice.• She outlines ways beginners can start with yoga at home or in community spaces, including affordable classes, free options, and beginner-friendly books. Visit https://thenobleartofyoga.co.uk/ to learn more about Donna Noble and to get her newest book, Demystifying Yoga. TIMESTAMPS 00:00 Yoga as a Path to Healing  00:52 Welcome to Well Chat + Meet Donna Noble  03:11 What Yoga Means: Community, Connection & Healing  05:33 Bell’s Palsy, Corporate Life & Finding a New Path  07:51 From Hot Yoga to Becoming a Yoga Teacher  10:11 How Yoga Feels in the Body: Freedom, Grief & Presence  12:32 Finding Freedom at the Mat  14:48 Black Girls On Om & the Beginning of Curvesome Yoga  16:57 Yoga Is for Every Body  19:21 Honoring Yoga’s Roots & Serving Black Communities  21:41 Why Representation in Yoga Matters  24:07 Inclusive Yoga for Different Bodies and Abilities  26:28 Teaching with Agency, Adaptations & Body Positivity  28:45 The Purpose of the Pose: Practice for Your Body  30:56 How Studios and Brands Can Create Inclusive Spaces  33:08 Function Over Form: Trusting Your Body  35:16 Beginner-Friendly and Affordable Ways to Start Yoga  37:38 Donna Noble’s Books: Teaching Body Positive Yoga & Demystifying Yoga  40:03 Healing Through Rest, Listening & Inner Wisdom

    Black Women, Belonging & Yoga Beyond the Pose | Donna Noble

  2. Aug 7

    Why Confidence Comes After the Hard Thing, Not Before; A Conversation with Sahn

    Lock In with Sahn: Fear, Grief, Mantras, and Healing Through Music In this heartfelt conversation of Well Chats by Freedom at the Mat, Sahn shares her deeply personal journey of healing through music, the power of mindset, and why manifestation begins with the stories we tell ourselves. She shares how songwriting became a safe space for processing emotions, rebuilding hope, developing character, and cultivating a mindset that opened the door to healing. This episode is a reminder that sometimes the most powerful therapy begins with simply giving yourself permission to feel and be vulnerable. In this episode: How music became part of Sahn's healing journeyThe connection between mindset and manifestationWhy the words we speak matterTurning pain into purpose through creativityPractical ways to cultivate hope and resilienceCreating a life rooted in intention Whether you're navigating grief, searching for peace, or simply looking for encouragement, this conversation offers a gentle reminder that healing is possible—and sometimes it begins with a single song. Chapters: (00:00) Fear, calling, and the decision to do it scared (01:01) Why Olivia was drawn to Lock In (02:25) Sahn’s background and the spark behind the song (03:17) Growing up musical in the Bay Area (04:45) Studying music industry and battling self-doubt (05:40) The life event that changed everything (06:39) Choosing action over fear (07:34) Accepting fear as part of the process (08:59) Borrowing confidence and building it through hard things (10:55) “I’m only here to share” as a performance mantra (12:47) Not performing for approval, but connecting honestly (13:46) The intention behind The Mornings (15:35) Writing The Mornings with producer Kehan Azadi (16:32) Building The Garden around growth and development (17:51) The hardest part of writing Lock In (19:19) Why the song’s message had to be more than money (20:35) Divine protection and the “play with me at your own risk” line (21:31) Locking in despite social media distraction (22:52) Batching content and managing the creator workload (24:15) San’s work rhythm and sacred mornings (26:39) Creating rituals and using mantras to stay focused (28:29) Knowing when a song has done its emotional work (30:25) Why Lock In is still working on her too (31:19) Normalizing grief in all its forms (32:17) Sahn's Musical inspirations: Lalah Hathaway, Jasmine Sullivan, Sam Cooke, Erykah Badu, Jill Scott, and Floetry (34:09) A chapter-based vision for her career (37:27) How listeners can support independent artists (38:52) Closing thoughts on grief, healing, and doing it scared #Healing #MusicHeals #Mindset #Manifestation #MentalHealth #WellChats #FreedomAtTheMat #SelfCare #HealingJourney #PersonalGrowth #MentalWellness #WellnessPodcast #PositiveMindset #HealingJourney

    Why Confidence Comes After the Hard Thing, Not Before; A Conversation with Sahn

  3. Jul 24

    The Pelvic Floor Secrets Every Woman Needs to Know | Dr. Sara Reardon (The Vagina Whisperer)

    If you've ever leaked when you laughed, sneezed, jumped, exercised, or thought it was "just getting older," this Well Chat is for you. In this episode of Well Chat by Freedom at the Mat, leading pelvic floor physical therapist Dr. Sara Reardon, better known as The Vagina Whisperer, sits with Olivia F. Scott to share the truth about pelvic floor health and why it's essential healthcare—not just something to think about after having children.  Millions of women experience bladder leaks, painful sex, back pain, constipation, or core weakness—but never realize their pelvic floor could be the reason. Learn what causes it, how pelvic floor muscles affect your entire body, and simple changes that can improve your quality of life. You'll learn: Why bladder leaks are NOT just an aging issueSigns your pelvic floor needs attentionThe right way to do KegelsWhy pushing when you pee may be making things worseHow exercise, cycling, lifting weights, pregnancy and menopause affect your pelvic floorEveryday habits that can improve pelvic floor healthWhen it's time to see a pelvic floor therapist Whether you’re postpartum, perimenopausal, active, or simply want to understand your body better, this conversation offers real-world strategies to help you protect your pelvic floor and improve your quality of life. Subscribe for more conversations on healing, wellness, self-care, wealth, and living freely. For more resources from Dr. Sara Reardon, visit TheVaginaWhisper.com or Instagram @the.vagina.whisperer #PelvicFloorHealth #DrSaraReardon #TheVaginaWhisperer #Floored #WomensHealth #PelvicHealth #Kegels #PelvicFloorTherapy #WomenOver40 #Perimenopause #CoreStrength #HealthyBody #CoreStrength #WomenFitness #Incontinence #Menopause #Postpartum CHAPTERS: 00:00 Welcome to Well Chat 02:01 Why pelvic-floor health is essential healthcare 02:37 What is the pelvic floor? 03:50 Common signs of pelvic-floor dysfunction 06:59 Urinary leakage can happen at any age 08:23 Cycling, weightlifting, and pelvic health 10:38 Pelvic-floor resources and prevention 12:17 Sleep, nighttime urination, and recovery 14:07 Exercises that strengthen the pelvic floor 16:41 How to perform a Kegel correctly 18:22 The right way to urinate 19:57 Better bowel movements and the Squatty Potty 21:25 Steps you can take today 24:52 When to see a pelvic-floor therapist 26:34 How to find the right therapist 28:04 Dr. Sara Reardon’s mission 29:15 What every vagina owner should know 30:28 The future of pelvic-floor healthcare

    The Pelvic Floor Secrets Every Woman Needs to Know | Dr. Sara Reardon (The Vagina Whisperer)

  4. Jul 18

    Mom Advice: How To Start College Prep Early To Save Money & Protect Your Sanity with Shellee Howard

    Feeling overwhelmed by college prep? In this Well Chats episode, Olivia F. Scott speaks with college strategist Shelly Howard of College Ready about how moms and families can prepare early for college admissions, scholarships, and financial aid without losing their sanity. Learn practical tips on planning ahead, reducing stress, supporting your teen’s goals, and saving money on the path to college success. Intrigued by Shellee Howard's advice? Visit CollegeReadyPlan.com for more resources or to schedule a consult with Shellee! Wishing everyone the best process ever getting your kids on the path to college! #CollegePrep #CollegeAdmissions #CollegePlanning #CollegeScholarships #FinancialAid #CollegeBound #MomLife #MomsWithTeens #ParentingTeens #TeenSuccess #EarlyCollegePrep #ScholarshipTips #EducationTips #CollegeReady #FreedomAtTheMat

  5. Jul 10

    The Truth About Sun Protection for Melanated Skin and Young People with Dr. Martin Fleming

    In this episode, Surgical oncologist Dr. Martin Fleming of Regional One Health in Memphis heightens skin cancer awareness by discussing melanoma prevention, sunscreen use, tanning bed risks, and how skin cancer can affect all skin tones.  Dr. Fleming shares the crucial ABCs—Awareness, Border irregularity, Color variation, Diameter, and Evolution—that could save your life. Plus, learn why sunscreen with SPF 50 or higher is essential, no matter your skin tone, and how to apply it correctly in your daily routine. You’ll hear real stories about misdiagnosed or overlooked signs—and why routine screenings are your best defense. With the rise of genetic testing, Dr. Fleming explains how you can identify personal risks linked to other cancers and take proactive measures. This episode is a must-listen for anyone wanting to protect themselves and loved ones from skin cancer’s silent threat.If you’ve ever thought skin cancer is only a “white person’s disease,” think again. Early detection, proper sun protection, and consistent screenings are keys to staying safe—no matter your background. Perfect for those enjoying summer, caregivers, or anyone curious about health myths, this conversation empowers you to see skin health in a whole new light.Dr. Fleming’s expertise shines through—equipping you with actionable steps to reduce your risk and encouraging lifelong vigilance. Don’t miss this vital knowledge that could save your life or someone you love. Hit play now — your skin will thank you. #skincancer #melanoma #melaninpoppin #freedomatthemat #regionalonehealth #drmartinfleming

  6. Jul 5

    The Truth About GLP-1s: From Diabetic Drugs to Weight Loss Wonders with Dr. Courtney A. Washington

    This episode features trusted insights from leading primary care physician, medical correspondent and medical weight loss expert, Dr. Courtney Arianne Washington. Unlock the truth behind the hottest medical weight-loss trend—GLP-1 medications. Despite the hype and black market chaos, understanding the science, risks, and proper protocols could be the key to transforming your health safely.In this eye-opening episode, Dr. Courtney Arianne Washington, a board-certified physician specializing in wellness and aesthetics, demystifies GLP-1 drugs like Ozempic, Wagovi, and Mounjaro. She explains how these peptides naturally regulate glucose, curb hunger, and even reverse fat-related damage to vital organs—offering hope beyond cosmetic benefits. But this episode is not just about weight loss: emerging research suggests GLP-1 medications might benefit heart health, brain function, and addiction recovery. You'll discover: the real differences between the various brands, how these medications work alongside exercise and nutrition, and who should and shouldn't consider them. Dr. Washington emphasizes the importance of medical oversight, warning about long-term side effects—like nausea, gastroparesis, and potential cancer risks—and stressing why you must see a doctor for safe access. She also debunks the dangerous black market practices flooding the scene, advocating for personalized care rooted in comprehensive health evaluations. GLP-1 Truths is essential for anyone contemplating weight loss options or concerned about the hidden risks of self-prescribing. If you’re tired of quick fixes and want strategies grounded in science, this conversation will clarify what you need to know to make informed, safe decisions. Take control of your health by understanding the full picture—because real transformation begins with knowledge and expert guidance. Videography, Editing & Production: Chris Foster #GLP1 #WeightLoss #Ozempic #Mounjaro #Wegovy #HealthTips #MedicalAdvice #Wellness #DiabetesCare #MetabolicHealth #FatLoss #SafeWeightLoss #DoctorTalk #Nutrition #FitnessJourney #WellnessJourney

  7. Jun 19

    Must-Watch Black Men's Talk | Prevention, Community, Mental Health w/CJ Marbley & LCMC Health

    Most men, especially Black men, overlook their health because they see seeking care as a sign of weakness. But what if catching health issues early could truly change everything—not just for them, but for entire communities? CJ Marbley, a veteran nurse and hospital executive, exposes the pervasive health myths that keep Black men from getting the care they need—and how community spaces like barbershops, churches, and fraternities can be transformed into powerful health hubs. This episode tackles the root causes behind health disparities, from the cultural stigma around vulnerability to the lack of consistent medical engagement in Black men’s lives. CJ shares concrete strategies supporting early screenings for blood pressure, cholesterol, and cancers, emphasizing the importance of mobile clinics and community events like the annual Black Men’s Wellness Walk. You’ll discover how simple habits—like regular checkups, hydration, and movement—can dramatically extend lives. Plus, insights into the rising tide of STIs among young Black men, and how education and community outreach can stem the tide. This Father's Day edition of Well Chat is perfect for women who want to nurture their partners and for men ready to take charge of their health—this episode offers clear, actionable steps that can start today. From screening tips to leveraging familiar spaces for health conversations, CJ’s wisdom is a roadmap to a healthier, more hopeful future for Black men and everyone who loves them. CJ Marbley is Chief Nursing Officer at New Orleans East Hospital and University Medical Center New Orleans as well as the Chief Operating Officer at New Orleans East Hospital, with over 25 years of emergency, ICU, and trauma nursing experience. Whether you're a caregiver, a community leader, or a Black man himself, this episode unlocks the secrets to lasting health and community resilience. CHAPTERS: 0:00 Intro and welcome 0:45 Father’s Day dedication to Black men 4:10 CJ Marbley’s background and why this conversation matters 9:05 Why men delay going to the doctor 17:30 How women can encourage men to seek care 22:50 Common health concerns for Black men 31:15 Preventive screenings: blood pressure, A1C, prostate, colon health 35:40 STI awareness and why testing matters 41:55 Mental health, stress, and depression in men 47:25 Barbershops, churches, and community spaces as health hubs 49:35 CJ’s challenge to Black men: get checked, get fit, get moving 51:00 What healthier Black men mean for families and communities #Fatherhood #BlackMen #BlackMensHealth #MensHealth #blackhealthmatters #CommunityWellness #HealthAwareness #MentalHealth #HealthEquity #WellnessJourney #FreedomAtTheMat #WellChat

    Must-Watch Black Men's Talk | Prevention, Community, Mental Health w/CJ Marbley & LCMC Health

  8. Jun 12

    How To Live Well Now & Practical Nutrition Tips | The Culinary Doctor Lauren Powell, MD

    This Well Chat episode shares realistic, everyday wellness advice centered on nutrition, food as medicine, healthy eating, stress management, sleep, hydration, fiber, and practical health habits from Culinary Doctor Dr. Lauren Powell. In this conversation, Dr. Powell explains how food choices affect blood sugar, energy, inflammation, blood pressure, and long-term wellness, while also showing how to make healthier choices in a way that feels doable and sustainable. This episode is for anyone searching for nutrition tips, healthy eating advice, wellness education, women’s health, food as medicine, stress relief, and better lifestyle habits. Dr. Powell also discusses why healthy eating does not have to be expensive, how processed foods affect the body, and how to build a more balanced routine with water, protein, and fiber. If you’re looking for practical nutrition advice from a doctor, this episode delivers clear, useful, and encouraging guidance you can apply right away. Subscribe, like, and share for more health tips, nutrition education, and wellness conversations. #healthylifestyle #nutrition #womenswellness #health #wellness #stressrelief #womenshealth #blackwomenshealth MORE from Dr. Lauren Powell Dr. Powell's Live Well Now Mobile Van premieres in Atlanta, GA on Saturday, June 2. View link for details. Learn more about her upcoming workshop at https://metabolichealthwithdrlauren.com/ Website: https://drlaurenpowell.com/ Instagram: @theculinarydoctor Chapters 0:00 – Practical Nutrition Tips with Dr. Lauren Powell 0:32 – Introduction to food as medicine 1:25 – Why nutrition affects health and energy 2:50 – How processed food impacts blood sugar 4:35 – Why salt can raise blood pressure 6:05 – Healthy eating on a budget 7:40 – Food as medicine and lifestyle changes 9:20 – Why stress affects weight and wellness 11:00 – How sleep supports better health 12:35 – Water, protein, and fiber for women’s health 14:25 – Common myths about healthy eating 16:10 – Cultural food traditions and healthy choices 18:00 – Practical wellness tips for everyday life 19:45 – Final thoughts from Dr. Lauren Powell

    How To Live Well Now & Practical Nutrition Tips | The Culinary Doctor Lauren Powell, MD
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About

The Freedom at The Mat Podcast is a destination for women seeking for health and wellness education & enlightenment from leading practitioners in mental health, spirituality, fitness and overall physical health & wellbeing. Hosted by NYC and New Orleans-based Marketer, Writer, Yoga Instructor & Writer Olivia F. Scott, this podcast is an accompaniment to the Freedom at The Mat YouTube channel (https://www.youtube.com/freedomatthemat) which features these conversations, yoga tutorials, meditations, readings & more.

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