100 episodes
Small Steps Aimée Suen, NTP
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- Health & Fitness
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5.0 • 27 Ratings
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Aimée Suen, Nutritional Therapy Practitioner Nutritional Therapy Practitioner, multi-passionate creative and mixed race woman of color is here to help mono and multiracial women of color get clear on what health and wellness truly means to them and leave the dominant narratives behind to feel aligned, empowered, and seen, one small step at a time.
This podcast will share a health at every size, diet-free, social justice and culturally informed approach to health and wellness, as well as touch on the many different areas of health and wellness that goes beyond what we eat and how we move.
You’ll hear solo shows and conversations with other women of color wellness practitioners to share their expertise and show that we are out there, taking up space. Each show will have small steps so you can try things out and see how they work for you.
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4 | How Loving In and Anger Can Coexist with Marilene Caetano
We hear a lot about self care these days. We’re talking more and more about our anger, especially with current events. Can they exist together within us? My guest, Marilene Caetano and I dive into how absolutely they can, why that’s important, and why anger isn’t a bad thing. We also talk about how you can start to practice more self care, and how you can change it’s name to work more for you.
About Marilene Caetano:
Marilene is a foodie, mama and feminist living in Toronto Canada. By day she is a Nurse Practitioner at a women's health clinic where she supports women in their physical and mental health. By night she is a writer and coach who helps women take really deep care of themselves while living full out. She believes in a healthcare system that honors the mind-body connection and she dreams of the day that we can fully integrate science and psychology in providing healthcare. Describing herself as a quiet agitator who has always challenged the status quo and engaged in social justice work, her greatest challenge to date has been giving birth to and raising her daughter. She is passionate about teaching women how to live an intentional life, make an impact and feel deeply cared for all along the way.
Small Steps in the Show:
Try a 7 minute ritual each day of whatever you feels good to you, like reading, workout, journaling, meditating, yoga, or walking. Try grounding, which can look like: deep breathing, smell something fragrant that you enjoy, put on hand lotion/washing your hand and focusing on that act, going to the bathroom, putting your bare feet on the ground. Identify triggers to figure out what made you angry and keep asking yourself why to get to the root of it. Consider journaling or writing practice. Start with gratitude and say WHY. Build skills around processing your anger. Reading The Dance of Anger to get more skills around your anger
Mentioned in the Show:
The Dance of Anger by Harriet Lerner, Ph.D
Marilene Caetano’s Website
Follow Marilene on Instagram
Sign up for Marilene’s Newsletter
Not at My Desk Lunch ebook
Get the full show notes here!
Follow Aimee on Instagram | Facebook | Pinterest
Sign up for the Wellness Wednesdays Newsletter
Interested in working with Aimee? Find out information here.
Please leave this show a rating and review on iTunes! -
5 | Personality Tests: A Key to Your Health, Wellness & Maybe Everything
Personality tests are so much more than what sitcom character you are and what your favorite cereal says about you. Personality tests can be another great tool to understand who you are, what you need, and how you show up in the world. Once you gain that greater understanding of yourself and the words around them, figuring out what works for you, what you need, and how you are can become a lot easier. I’m breaking down some of my favorite tests that have really helped me understand myself more.
Small Steps in the Show:
Take the tests. Share those results with close friends, family, or your partner. Have them take the test or tests as well. Take additional tests (if you’ve only taken one). Look into them more to really understand what they mean Reflect on what could change knowing what you know now. Do you need to let certain things go or add anything in to fit certain parts of your personality better?
Mentioned in the Show:
Season of Self Care
The Small Eats Circle
Myers Briggs Type Indicator
16 Personalities Website
Quiet by Susan Cain
Susan Cain Ted Talk: The Power of Introverts
Dear Introvert Blog
Four Tendencies By Gretchen Rubin
Four Tendencies Quiz
Better than Before by Gretchen Rubin
The Five Love Languages by Gary Chapman
The Five Love Languages Website
Enneagram Test (paid)
Small Steps Episode 4 with Marilene Caetano
Small Steps Episode 2 with Steph Ondrusek
The Highly Sensitive Person by Elaine Aron, Ph.D
Elaine Aron’s Website
The Highly Sensitive Child by Elaine Aron, Ph.D
Empath Evaluation by Dr. Judith Orloff
Not at My Desk Lunch ebook
Get the full show notes here!
Follow Aimee on Instagram | Facebook | Pinterest
Sign up for the Wellness Wednesdays Newsletter
Interested in working with Aimee? Find out information here.
Please leave this show a rating and review on iTunes! -
6 | You Don’t Need to Health So Hard with Steph Gaudreau
Your entire life doesn’t need to revolve around the numbers on the scale, your clothes, or on calorie counting apps. But if you don’t know another way, it can be a little scary. My guest Steph Gaudreau talks about how focusing on your health too much can impact your whole life, and could prevent you from being healthy and truly happy.
About Steph Gaudreau
Steph Gaudreau is a holistic nutritionist, weightlifting coach, mindset maven, author, podcast host, cold brew lover, and Lord of the Rings nerd. She believes women have the right to be strong and take up space because the world needs our voices. Liz Lemon is her shero.
Small Steps in the Show:
Try listening to you body, which can look like a body scan (Sit quietly and notice where you feel tension, tightness, or anything). Acknowledging it’s okay to feel whatever you’re feeling. Check in with yourself and see if you’re okay with not losing “that last X lbs.” Practicing gratitude even when life is hard. Get some sunlight in the morning for at least 10-15 minutes. Zoom out and look at the big picture with how you’re eating what you’re eating. Get your body in relaxed state with deep breaths. Be present while you’re eating and just focus on eating while you’re eating. Chewing food well, try for at least 30 chews. Slow down your eating.
Mentioned in the Show:
Beth Manos Brickey
Between Meals Podcast
Harder to Kill Radio
The Core Four
Nutritional Therapy Association
Harder To Kill Club Facebook Group
Steph Gaudreau’s Website
Follow Steph on Instagram | Facebook | Twitter
Sign up for Steph’s Newsletter
Not at My Desk Lunch ebook
Get the full show notes here!
Follow Aimee on Instagram | Facebook | Pinterest
Sign up for the Wellness Wednesdays Newsletter
Interested in working with Aimee? Find out information here.
Please leave this show a rating and review on iTunes! -
7 | Boundaries and Asking for What You Need
When the going gets crazy or you’re a people pleaser/perfectionist/Obliger, setting boundaries and asking for what need is vital to your health and respecting yourself. This episode covers what a boundary is, how can set one and why they’re not bad! Also how you can ask for what you need with you boundaries and your life.
Small Steps in the Show:
Write down what your needs are, what’s important to you and your energy. Start practicing boundary setting and saying no with smaller things and people you trust. Take a pause before answering a request Start asking for smaller things that you need, or have a talk with your partner/family/close friends about bigger things that are important to you. Be okay with the uncomfortable things. Check in with yourself each day if you’ve asked for what you need and if you’re respecting an important boundary for yourself. Be kind to yourself when you recognize you didn’t enforce a boundary or ask for what you needed in that moment.
Mentioned in the Show:
The Small Eats Circle Values Printable
Small Steps Personality Episode
Season of Self Care
The Small Eats Circle
Get the full show notes here!
Follow Aimee on Instagram | Facebook | Pinterest
Sign up for the Wellness Wednesdays Newsletter
Interested in working with Aimee? Find out information here. -
8 |The Importance of Slowing Down with Ariana Fotinakis
In a go go go society that prioritizes hustle, it can be hard to even imagine the option of slowing down and taking anything easy. Even though it’s not glamorized, slowing down can be an essential season in our lives. Ariana Fotinakis talks about her recent season of slowing down, how she did it, and why it’s important to.
About Ariana Fotinakis
Ariana Fotinakis is an intuitive coach, writer, and avid lover of fitness. After struggling with addiction for over 10 years, she turned her life around by first focusing on her health, and then by focusing on serving others. She now works with women in a variety of capacities from fitness to business, helping them strengthen their connections to their inner guidance systems so they can confidently take action towards big scary goals.
Small Steps in the Show:
Take a deep breath, pay attention to how it’s feeling, notice any areas of discomfort or feelings Do a time and energy audit. After the audit, look at what you’re doing and adjust as needed. Look at your intentions. Ask why you get caught up in the busyness of life. Who are you without all of the other stuff/title? Practice the Thoughtful No.
Mentioned in the Show:
Season of Self Care
The Daily Sweat Podcast Episode 30
Neghar Fonooni
The Daily Sweat Podcast Episode 44
The Daily Sweat Podcast
Ariana Fotinakis’s Website
Follow Ariana on Instagram | Facebook Community
Work with Ariana
Not at My Desk Lunch ebook
Get the full show notes here!
Follow Aimee on Instagram | Facebook | Pinterest
Sign up for the Wellness Wednesdays Newsletter
Interested in working with Aimee? Find out information here.
Please leave this show a rating and review on iTunes! -
9 | Finding Your Self Care Tools
Self care is so important to your physical and mental health. It’s having a moment right now and it’s so much more than face masks and manicures. How you practice self care is unique to you and what you need right now. In today’s show we cover what self care is, why you need it, ways to practice it and how to incorporate it or double down on it.
Small Steps in the Show:
Do an audit of your day and week to see how you’re doing with your self care. Reflect on what makes you feel good (that isn’t directly in service to other people). Try 1-2 of those out to see how they feel right now. Make space for them and let your partner/family know. Depending on your personality, maybe have an accountability partner. Try other things or let things go that don’t feel like they’re working, if you find you’re still doing them. Make space for more self care, if you’re light on it and you feel like you need it. Practice kindness towards yourself. See if there’s something you can take off your plate. Do something you know always makes you feel good that you can easily do. It can be as simple as getting sleep and eating a nourishing meal. Take note of how that felt in your body/mind so you can catch it sooner next time.
Mentioned in the Show:
Season of Self Care
Small Steps Podcast with Ariana Fotinakis
Steph Gaudreau
Insight Timer
Small Steps Podcast with Marilene Caetano
Chrissy King
Les Alfred
Balanced Black Girl Podcast with Chrissy King
Voxer
Small Steps Podcast #7: Boundaries
Small Steps Podcast #5: Personality Tests
Not at My Desk Lunch ebook
Get the full show notes here!
Follow Aimee on Instagram | Facebook | Pinterest
Sign up for the Wellness Wednesdays Newsletter
Interested in working with Aimee? Find out information here.
Please leave this show a rating and review on iTunes!
Customer Reviews
Information and freeing
Aimée’s podcast is a breath of fresh air in the wellness, mindset, and nutrition/diet/food for thought space. Her ability to invite guests on with differing viewpoints, backgrounds, and areas of expertise has been an awesome source of education for me in SO many different arenas. I love listening along 💙
Amazing New Wellness Podcast
There are a lot of podcasts out there, and it's rare that I hear a new one I love so much. The topics covered are highly relevant, the guests are incredible, and Aimée herself gives you exactly the pep talk (and real talk) you need. Listen to it, share it, and savor the genuine support & love you get each week.
Small steps
Love this podcast !