Healthy Illness Kelly Marie

Ep. 110 "Jesus and Muhammad, knew when to be with people and they knew when to take time to be alone with God and alone." - Justen Arnold
In this two-part episode, Kelly Marie sits down with Justen Arnold, an entrepreneur, personal trainer and author in Rochester, NY. They discuss the importance of movement for mental health and building healthier relationships. Justin shares his journey of self-discovery and how movement has played a significant role in his life.
Throughout their conversation, Kelly and Justen explore the intricate balance between being social and the necessity of solitude, contemplating the societal shift towards less human interaction. They also delve into the profound impact of intentional communication within relationships, emphasizing the importance of understanding and adapting to different love languages. Justen shares personal stories with his wife and kids, revealing his journey towards greater mindfulness and how decluttering one's life can lead to better mental clarity and relationship dynamics.
Justen's multifaceted approach to health challenges the conventional understanding of fitness, offering a refreshing perspective on how movement can serve as a form of medicine.
Key Takeaways:

Movement and exercise serve as powerful tools for not just physical health, but also as effective anti-depressants, enriching mental well-being.

The value of human connection and community, recognizing the shifts in how technology affects our relationships.

The concept of love languages and the impact of fulfilling these emotional needs within relationships.

How to incorporate fun, quality time, and movement into one's lifestyle, suggesting activities like hiking and family game nights.


Resources:

Website: Best-selling author of Purpose Through Pain (justenarnold.com)


Justen Arnold formed Flexx MP to help individuals who are struggling to find fulfillment in their everyday life because of their pain. Through proper movement & strength training, Justen and the Flexx MP team help you get back to living the life you once could!


Crisis helpline phone numbers:

Dial 988 for immediate assistance or 741741 for text support

Use 211 as the helpline for resources


🎙️ Hosted by Coach Kelly Marie, founder of Front Seat Life LLC
📲 Instagram @thefrontseatlife FB @thefrontseatlife, Email KellyMarie@FrontSeatLife.com
🎧 Produced & edited by JazzCast Pros
🔗 Click Here to rate & review on Apple Podcasts
🚀 Rate & Share this Podcast from Spotify
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About the Guest
Justen Arnold is a committed husband, active father of three, adventurer, nutritionist, strength and conditioning coach, best selling author, public speaker, and consultant.
He is the Founder of Flexx Mobility & Performance, a multi faceted health & wellness organization, and Host of the successful podcast One Step Further.
With More than 15 years in the health and fitness industry, he also runs a popular YouTube channel and has written or contributed to dozens of article for various blogs, publications, and podcasts.
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Ep. 109 Robert Devereux is the featured guest on this episode of the Healthy Illness podcast. Recognized as the show's foremost mental health sports analyst, he has provided insights into the world of sports and mental health, discussing figures like Shikari Richardson, Simone Biles, and Naomi Osaka. As a middle-aged black man in America, he brings a unique perspective to the conversation. His love for cycling is not only a hobby but also a mode for improving mental health space and establishing healthier practices.
Key Takeaways:

Cycling is not only for professional athletes; it can be a joyful, freeing experience for individuals seeking movement and improved mental health.

The act of cycling taps into a nostalgic sense of freedom and childhood discovery, enhancing one's mental wellbeing.

Personal spaces, like Robert's "cloth-fice," serve as a refuge and are part of cultivating a comforting environment for mental health.

Fashion and style play a role in Robert's mental health by boosting confidence, whether in daily attire or cycling kits.


Resources:

Crisis helpline phone numbers:

Dial 988 for immediate assistance or 741741 for text support

Use 211 as the helpline for resources


🎙️ Hosted by Coach Kelly Marie, founder of Front Seat Life LLC
📲 Instagram @thefrontseatlife FB @thefrontseatlife, Email KellyMarie@FrontSeatLife.com
🎧 Produced & edited by JazzCast Pros
🔗 Click Here to rate & review on Apple Podcasts
🚀 Rate & Share this Podcast from Spotify
🔐 Add this show to your collection on Pandora.
💪 Support the Show with a one-time donation on PayPal

Episode Summary:
In this engaging episode of the Healthy Illness podcast, host Kelly Marie invites returning guest Robert Devereux to delve into a topic that marries physical movement with mental well-being: cycling. The conversation looks to inspire and guide listeners on nurturing healthier relationships, especially while managing mental health conditions. Setting a refreshing tone with candid banter, the duo explore the mental liberation found in biking through the streets as a form of escape, self-expression, and reconnection with youthful joy.
Robert candidly shares his personal journey of rediscovering cycling and how it serves as a safe space away from life's cacophony, much like the solace he finds in his meticulously curated living quarters. They discuss the emotional benefits of cycling, how it connects with mental health, and the narratives tied to cycling as a black man in America. The transcript is rich with SEO-friendly terms such as "mental health," "cycling," "movement," and "healthy relationships," enhancing the online discoverability of this podcast episode.


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Ep. 108 Kelly Marie explores the profound interplay between movement, mental health, and the significance of a stable living environment. As she ventures through her own personal experience of moving homes, Kelly Marie provides listeners with a candid, thoughtful narrative around the holistic concept of movement, extending beyond mere physical exercise to include the shifts and transitions we undertake in life.
Kelly Marie dives deep into her reflections on the process of moving and its impact on mental well-being, chronicling three pivotal relocation experiences that have shaped her journey. The host touches on the importance of a secure home base, the challenges of finding new living spaces, and the mental load carried through such transitions. Each segment of Kelly Marie's story is rich with authenticity and vulnerability, providing a unique lens into the complexities of maintaining mental health amid life's inevitable changes.
Key Takeaways:

Stability in one's living situation is crucial for mental health, and managing changes in housing can introduce considerable stress.

Personal experiences and the choices made in response to them, like proactive moving, are significant in maintaining mental well-being.

It's essential to engage in self-care and set boundaries, allowing one to say no to overcommitment and prioritize mental health.

Taking a step back to reassess one's capacity can be vital in preventing mental health strain amidst life's demands and stressors.

Notable Quotes:

"And so because I knew I would need to move, I just moved at a time that was most convenient and conducive to me instead of being on someone else's schedule."

"You can say no after you've said yes. You do not have to stay stuck in a thing."

"How can I go through this training to help bring life into the world if I'm not taking care of the life that God gave me?"

Resources:

Crisis helpline phone numbers:

Dial 988 for immediate assistance or 741741 for text support

Use 211 as the helpline for resources


🎙️ Hosted by Coach Kelly Marie, founder of Front Seat Life LLC
📲 Instagram @thefrontseatlife FB @thefrontseatlife, Email KellyMarie@FrontSeatLife.com
🎧 Produced & edited by JazzCast Pros
🔗 Click Here to rate & review on Apple Podcasts
🚀 Rate & Share this Podcast from Spotify
🔐 Add this show to your collection on Pandora.
💪 Support the Show with a one-time donation on PayPal

Chapters:
0:00:00 Introduction to the topic of movement and mental health
0:01:24 Importance of having a stable home for mental health
0:02:00 Three phases of movement
0:03:59 The significance of home and stability for mental health
0:06:23 Healing and finding a safe space in a new home
0:08:33 Adjusting to a new home and missed opportunities
0:10:35 The relief of renting and having landlords take care of repairs
0:11:48 Needing to move again and being proactive
0:13:47 Moving into a new space with no stairs for better physical health
0:15:03 Feeling stressed and experiencing physical symptoms
0:16:48 Being proactive in managing stress
0:17:37 Challenges in finding a new home
0:19:21 Adjusting expectations and finding a suitable place
0:23:04 Considering becoming a doula
0:26:50 Giving yourself permission to say no after saying yes
0:27:55 Mentally prioritizing self-care over becoming a doula
0:28:34 Recognizing the importance of self-care before helping others
0:29:03 Making decisions based on mental health and well-being
0:30:03 Choosing to prioritize personal needs over additional commitments
0:30:41 Taking a break from podcasting to focus on self-care
0:31:16 Acknowledging the ability to control and adjust personal choices
0:31:48 Understanding that the world continues to move regardless of personal circumstances
0:32:18 Embracing struggles and setbacks while continuing to show up
0:33:43 Helpline resources for immediate support
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Ep. 107 Season 7 explores the importance of movement for your mental health.
The episode serves as a comprehensive introduction to the connection between an active lifestyle and improved mental health outcomes. With an approachable narrative, Kelly Marie differentiates between structured exercise and general body movement, emphasizing the accessibility of an active lifestyle to all. The importance of integrating movement into daily routines is underscored, with suggestions that cater to a wide variety of preferences and capabilities.
"If they're out here running races at 75 and 80, I have no reason to not be out here moving my body." - Kelly Marie

Key Takeaways:

Movement is not exclusively exercise; it encompasses all forms of physical activity and is crucial for both mental and physical health.

A sedentary lifestyle is a risk factor for mental health issues, highlighting the need for regular movement.

You don't have to engage in traditional exercise; simple actions, like taking stairs or doing seated exercises, can have significant health benefits.

Season 7 of Healthy Illness Podcast will feature guests discussing topics such as running, community movements, strength training, and diet, relevant to embracing an active lifestyle.'

Resources:

Mary Beth Scott, onward run coach, anticipated podcast guest.

Latricia Davis, an upcoming guest focused on community movement.

Dietra Truehart, upcoming guest on making the decision to add movement.

Trainer Justen Arnold is expected to discuss strength training.

Hustle for Health website: hustleforhealth.com (mentioned for "Fit While You Sit" routine).

Human Services Resource Connection: Dial 211 or visit 211.org.

Mental Health Crisis Line: Dial 988 or text for support.


🎙️ Hosted by Coach Kelly Marie, founder of Front Seat Life LLC
📲 Instagram @thefrontseatlife FB @thefrontseatlife, Email FrontSeatLife@gmail.com
🎧 Produced & edited by JazzCast Pros
🔗 Click Here to rate & review on Apple Podcasts
🚀 Rate & Share this Podcast from Spotify
🔐 Add this show to your collection on Pandora.
💪 Support the Show with a one-time donation on PayPal
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Ep. 106 In the Season 7 opener, Kelly Marie dives deep into the topic of movement and its foundational impact on overall wellbeing, with a focus on the role of sleep. Kelly engages with Soda Kuczkowski, sleep enthusiast and entrepreneur, in a conversation that offers practical tips on setting up a successful sleep environment, the ramifications of screen time before bed, and the implications of caffeine consumption on sleep quality.
With practical advice grounded in scientific knowledge, this episode is filled with actionable insights to help listeners forge a harmonious relationship between their movement throughout the day and their rest during the night.
"A good night's sleep starts the minute that you wake up." - Soda Kuczkowski
Key Takeaways:


Setting Up a Sleep-Positive Environment: Prioritizing your sleep space with dimmable lights, darkening blinds, and a dust-free room can substantially increase sleep quality.


The Impact of Blue Light: Technology can be both a sleep aid and a hindrance. Blue light exposure from screens should be managed to support our natural sleep-wake cycle.


The Exercise-Sleep Connection: Exercise is beneficial for sleep, but timing matters. Avoid strenuous activity close to bedtime and opt for gentle movements like yoga or stretching.


Caffeine's Role in Sleep: Caffeine can reduce the depth of sleep by 20% and suppress the production of melatonin. It's essential to understand one's personal sensitivity to caffeine.


The Importance of Morning Routines: A good night's sleep starts with how you wake up. Exposure to natural light and morning stretches can set a positive tone for the day and improve sleep.

Resources:

Sleep Space App (Mentioned for light adjustments and monitoring - sleepspace.com/startwithsleep)

Try It Free for 30 days

Shop for Products to Create Your Perfect Sleep Space at TheDoze.co



Listen to the Doze Podcast for weekly tips on how to improve your Sleep Health


Q+A
"What practical steps can I take to improve the quality of my sleep and enhance the effectiveness of my exercise routine?"
"How does exposure to screens and caffeine consumption affect my ability to achieve restorative sleep, and consequently, impact my exercise performance?"
"What role does morning routine play in optimizing sleep quality and setting the stage for a successful day of physical activity?"

Chapters:
0:00:00 - Introduction to Season 7
0:01:32 - Soda Kuczkowski's background and passion for sleep
0:02:04 - The impact of sleep on mental and physical health
0:02:41 - The importance of stretching in the morning 
0:03:38 - Setting up a sleep routine and creating a sleep-friendly environment
0:05:22 - Limiting exposure to blue light from electronic devices before bed
0:06:09 - The negative effects of cell phones and televisions on sleep
0:07:47 - Recommendations for sleep-related products 
0:09:01 - Exercise Before Bed?
0:10:03 - The suppression of melatonin production by caffeine
0:10:31 - Alcohol and caffeine suppress melatonin production.
0:11:08 - The importance of sleep for athletes and exercise routines.
0:13:05 - Negative impact of hitting the snooze button
0:14:28 - The recommended amount of sleep and signs of sleep disorders.
0:16:13 - The significant impact of light regulation on sleep quality.
0:17:48 - How to work with a sleep specialist and develop a sleep schedule.
0:19:13 - Prioritizing sleep and understanding individual sleep needs.
0:19:55 - Sleep patterns and lifestyle
0:20:11 - Recommendation: Sleep Space app with free trial
0:21:18 - Conclusion and invitation to check the show notes
0:21:49 - Next episode preview: Running for mental health
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Ep. 105 As world-class creatives, Alexa _ Edreys share their perspective on redefining the concept of stillness from a cultural standpoint as well as correcting generational trauma through intentional practices.
The husband-wife team delve into the unique challenges faced by people of color when it comes to embracing stillness and quietude, which are often associated with negative connotations from childhood. They discuss the need to reclaim these states as healthy and necessary for personal regulation in a tumultuous world. Alexa also touches upon the generational trauma particularly related to labor and creativity, and the importance of mindful communication with children.
The conversation also explores the idea of identity, as the guests reflect on their experiences of code-switching and the external pressures to conform to societal expectations of blackness. They contemplate the impact of such narratives on mental health and the complexities of negotiating one's authenticity in various spaces.
Key Takeaways:

Mindfulness and stillness can be misconstrued within Black community due to historical associations with negativity.

Parenting is a critical area where mindfulness can be integrated, ensuring open communication and understanding the emotional states of children.

Identity and authenticity are central to the conversation, examining how individuals often have to navigate code-switching and societal pressures.


Notable Quotes:

"You can see me now. You can see me ten years down the line. My principles are my principles." - Alexa Wajed

"All I can do is help you heal... All I can do is show you that healing is possible." - Kelly Marie

Resources:

Find Alexa and Adris Wajed on Instagram: @eatoffart


Email Kelly Marie: frontseatlife@gmail.com



Mental Health Resources:


211: National service for local resources (via phone or online).


988: National helpline for immediate mental health support.


🎙️ Hosted by Coach Kelly Marie, founder of Front Seat Life LLC
📲 Instagram @thefrontseatlife FB @thefrontseatlife
🎧 Produced & edited by JazzCast Pros
🔗 Click Here to rate & review on Apple Podcasts
🚀 Rate & Share this Podcast from Spotify
🔐 Add this show to your collection on Pandora.
💪 Support the Show with a one-time donation on PayPal

Chapters:
0:00:00 Intro to topic of mindfulness and blackness
0:02:20 Negative connotations of quietness and stillness in black upbringing
0:03:16 Unlearning the association of quietness and stillness with trouble
0:04:13 The importance of breathing and meditation for regulating oneself
0:05:02 Unlearning trauma and generational patterns
0:06:01 Trauma of gardening and the loss of healing through working with the land
0:07:23 Burden of creativity and entrepreneurship on black individuals and families
0:08:28 Pressure to conform to Eurocentric beauty standards in the workplace
0:09:25 Challenging gender norms and societal expectations with personal appearance
0:11:14 Standing on principles and being unapologetically oneself
0:11:58 Threatening to show up as a "black mom" to protect her child
0:13:18 Embracing her true self and the duality of blackness
0:15:45 The need to adapt and code-switch from an early age
0:17:37 Checking in with children and transparent communication
0:19:20 Helping children heal and accepting them as they are
0:21:06 Planting the seed of hope for a better future
0:22:41 Mindfulness as a tool to navigate life
0:22:47 Mindfulness is a moment of full control.
0:23:01 Guided meditation: Becoming the mountain.
0:24:52 Gratitude and appreciation for each other.
0:25:34 Mental health and movement in Season 7.
0:26:26 Resources for those in need.
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