From Awareness to Action: Turning Whole Woman Wellness Into Daily Habits

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. 

Chapters

• 0:12 Welcome to Tea with Tanya
• 43:39 Bridging the Gap to Wellness Action
• 1:40:57 Four Pillars for Daily Wellness

Transcript

Speaker 1: 0:00

Welcome to Tea with Tanya. I'm your host, tanya Ambrose, an average millennial navigating life as a maternal health professional, non-profit founder and grad student. Join me in the tea tasting room where we spill the tea on finding balance and promoting positive living. While doing it all, hey friend, welcome back to another episode of Tea with Tanya, your go-to space for real, honest and transformative conversations about health, wellness and promoting positive living. I'm your host and wellness bestie, tanya, and today we're wrapping up the month of February with a conversation that I know will resonate deeply with you. We spent the last few weeks talking about whole woman wellness, what it means, why it matters and how we can truly embrace it in 2025 and beyond, but now it's time to take that awareness and turn it into action. Because, let's be real, my friend, knowing what's best for you or what's best for us is one thing, but actually doing the thing that's where the real transformation happens. So today I'm going to help you bridge that gap, because you know I'm a public health girlie and one thing I'm going to do is bridge a gap out here in these streets, okay, so I'm going to help you to bridge that gap. Like to implement daily wellness rituals, set realistic wellness goals for the month of March and, most importantly, create a plan that fits into your real life, because wellness shouldn't feel overwhelming. It should feel natural, nurturing and, of course, sustainable. So grab your tea, let's get cozy and let's get into it.

Speaker 1: 1:40

All right, before we get into the action steps, let's do a quick recap of what we've been diving into this month. If you've been tuning in and if you haven't, this is the first episode. I do encourage you to go back to the first episode of this month, but if you've been tuning in, you know that February has been all about laying the foundation for whole woman wellness. We started our first episode of the year where we talked about what whole woman wellness truly means in 2025. Not just physical health, but mental, emotional and reproductive health as well, because, again, you know I'm the reproductive health girly. Then we had an incredible conversation with my good friend, gianna about bringing health home and how our environments, our homes, our relationships and even our daily routines shape our well-being. And in last week's episode, we talked about embracing whole woman wellness and what it means to take ownership of that health journey, or of your health journey.

Speaker 1: 2:32

So now the question is what do we do with all this knowledge? How do we take these insights and actually apply them to our daily lives? And that's exactly what we're going to be doing today in the tea tasting room. So grab that cup of tea, get a notepad, 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 to be whole holistic, that we're taking care of every fiber in our being at this point in time. So you know me again being a public health girly. I have some pillars for us to think about as we continue to take the action towards whole woman wellness. It's not going to be very long Four 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 us to get to this episode, for us to start putting the action behind our words.

Speaker 1: 3:19

So the four pillars of daily wellness the first one is going to be mindful mornings. How you start your day, my friend, it matters, whether that's waking up 10 minutes earlier to breathe, journal or stretch. Having a small morning ritual can truly shift our entire energy for the day. I always say a peaceful morning leads to a powerful day. Instead of waking up immediately checking your phone or diving into some sort of stress, just imagine starting your day with intention, presence and peace, because I think for me, your mornings create the foundation for your day. How you start your day affects your energy, mood and overall well-being. So, again, instead of taking up that phone immediately, going to social media scrolling or just doing something on your phone, checking your email, just start the day with intention so you can be present and be at peace.

Speaker 1: 4:08

For me. I always notice that when I'm able to, because I'm an early riser, I'm a morning person through and through. A night person is not me. I will get up at 4 am and I'll be fine, but my wake-up time now is 5.30. You know I'm always getting up during the age and we're trying to adjust to this cold weather that we have here in South Carolina. So the 4am wake up is, you know we're moving up.

Speaker 1: 4:28

But I said to say like there have been mornings where I skip my morning routine because I may have gone to bed very late that night, which is not like me, but sometimes wearing the many hats that I wear, sometimes it calls for that, but I can always tell that I'm going to have a shitty day for lack of a better word when I get up and I'm rushing to take a shower, get ready, because I haven't put my clothes out to work the night before. I'm missing all these steps within my morning routine that by the time I hop in the car and I get to work, I have an attitude. I have a serious attitude and I cannot sit here and tell you, my friend, where the attitude is directed to or who, because it's no one but myself. So I always say, really and truly, how you start your morning does determine how the type of day you can have, because to me, if I start the morning rough, without the ritual, without my routine, it shifts me for the day and then it takes damn near the entire workday for me to correct the attitude or how I'm feeling in a day. So definitely create the.

Speaker 1: 5:32

You know your mornings are the foundation of your day. So you definitely want to do that with intention. You know you want to get up, you want to sit still, just be still and all. Nothing beats the quiet in the morning when you're just there meditating, just sitting silent. Sometimes you know, if you have kids, you know nothing's better than getting up before they get up. So you have that me time for yourself as well. So you definitely want to do that and it matters because when you intentionally craft your mornings, you move through your day with clarity, patience and balance. And I think sometimes one of the common mistakes that we tend to make is rushing through the morning 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 you have 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 the tone for our day. So I want for us to start thinking about how we can implement these pillars into our daily lives.

Speaker 1: 6:27

Think about when it comes to the mindful mornings. You want to hydrate first. I'm sure you've been told your body's dehydrated for at least six to eight hours of sleep. So starting your day with a full glass of water before coffee or tea is key For me. I do that Sometimes. I do like 16 ounces of water. I'll add lemon to my water sometimes if I want a little flavor and just to make me drink the water even more, or sometimes now because I'm working on my digestive health, I've been drinking Metamucil with my water as well and, like I said, it's usually eight to 16 ounces before I drink my tea, before I have breakfast. So you definitely want to hydrate your body the minute you wake up, and then I want you to create a five minute ritual. Five minutes is not a lot, is not like a lot of time. Think about having a moment of stillness, gratitude or even movement that can essentially ground you before getting your day fully started.

Speaker 1: 7:23

Set an intention for the day. So when you wake up, ask yourself you know we talk about the post-it notes, writing your post-it notes how do I want to feel today? Set that intention and then make sure you answer that question and then just move your body gently. Stretching could be a light walk or light yoga can help to wake up your system as well. So definitely want us to take that into consideration. And one other reflection prompt that I want you to have in your post-it note and in your journal is to ask yourself what's one small change you can make to improve your mornings. Tell me so before checking your phone in the morning. Take three deep breaths and set that intention for the day. Okay, my friend, that it is going to. It works wonders. Take it from me. Then.

Speaker 1: 8:09

Pillar number two is the nourishment and movement. Now I'll say this you don't need a restrictive diet or a hardcore workout plan to be healthy. It's more about tuning into your body and what your body needs. That could be, you know, hydration, it could be nutrient dense foods and it could definitely also be intentional movement, whether that's a walk, a dance break you know I'm trying to get into Zumba you know a yoga. That can really really make a huge difference in your daily routine.

Speaker 1: 8:39

Because, again, what we put into our bodies directly, it affects our mood and I've been noticing that 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 in the last episode wellness isn't about being perfect. It's about being mindful of what our bodies truly need. Right, why that matters. You know food is fuel and movement is medicine.

Speaker 1: 9:03

I'm going to say that again, food is fuel and movement is medicine, but both should be done in a way that makes you feel good for yourself, not what somebody is telling you to do oh, you should feel this way. No, both should be done in ways that feel good for you, and I think sometimes one of the common mistakes that we tend to make with that as well is associating food with guilt, with skipping meals or with forcing workouts that feel like punishment. I know sometimes you want to push through. You're going through a set at the gym, you want to push through. You know you're going through a set at the gym, you want to push through. But think about not necessarily forcing workouts that's going to make you feel like you're being punished, like that's not fun. Your workout should feel energetic. You should be happy to be doing it, 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.

Speaker 1: 9:53

Listen to your body, my friend. I know we're in the TikTok girly era, but instead of following strict diet trends, ask what does my body need today? And I'll give you a very funny scenario. It's the most unhealthy scenario I could probably give, but I'm just going to keep it real. I had a Captain Crunch fiend. Is that the right word? I don't even know.

Speaker 1: 10:08

The last couple of months in 2024, I would have it for breakfast, because my breakfast has remained the same from January to December to February of this year. It has been the same breakfast every morning, but when I come home from work or school, I want a little quick snack. My idea, the cravings that I've had, has been Captain Crunch, and this is not even with cold milk, it's with warm, evaporated milk. Judge me, I don't care, but I've always been craving that and I told myself, you know what, for 2025, I'm not going to be eating any Captain Crunch because, first of all, there's no health benefits there one, but something has got to give. And I was doing good up until the 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 be wanting the most things to eat that you don't usually eat in a day.

Speaker 1: 10:53

And I always tell my students or people that I teach or interact with, like you know, just listen to your body. If your body wants a steak, then go right ahead. Why not? For me, it's Captain Crunch. Is it the most healthy thing for me to be doing? Absolutely not, but it's what my body's asking me for it. I'm going to give it the idea of me having to keep. Oh no, let's drink some water instead or drink some tea. Granted, there are days when I do that, but during that one week of my hormones being how it is and the body's asking me for Captain Crunch, you best believe she's getting that Captain Crunch in her warm, evaporated milk. So then, when it gets kind of soft, yes, okay, that's TMI. So the whole thing is to ask yourself what does my body need today? That's TMI. So the whole thing is to ask yourself what does my body need today? That could be what you want to eat, what you want to work out, whatever it is. Just listen to what your body's saying.

Speaker 1: 11:36

Okay, prioritize more protein and fiber intake, because this is going to keep your energy level stable and also prevent cravings, and that's something that I'm working on. I'm trying to incorporate more protein and fiber into my diet as well, and just ditch the all or nothing thinking. One unhealthy meal doesn't win progress, and that's the mindset that I have. When I know I'm eating something, I have no business eating, especially that I'm on, you know, my whole woman wellness. I want to ensure that I'm really committed and sticking to it. Okay, if I, if I had KFC? Well, I'm in the US, so I would definitely not have KFC, but if I'm gonna have Chick-fil-a or something you, you know, I'm not going to feel guilty, for, oh my goodness, it's going to affect. No, the egg on chicken nugget meal is not going to make me gain 15 pounds in one serving.

Speaker 1: 12:19

So again, remember that wellness isn't about, it's about consistency and not perfection Moving ways. You enjoy, you know you can dance, you can walk, you can yoga, you can do strength training what feels good for your body today, again, as it comes 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 and swallow. You're going to enjoy your meal and that's what you're going to do. Eat with presence, eat with intention as well. Eat with intention as well. So I want you to try this the next day Drink a full glass of water that could be warm, with lemon 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 body will thank you. Remember that your body's going to thank you if you incorporate that one small something that's going to be sustainable for you One glass of water before your morning coffee or tea, and you'll see how you feel.

Speaker 1: 13:12

So think about this reflection. What's one way you can nourish your body better this week? So ask yourself that question and answer that question what's one way you can nourish your body better this week? And then the other one is the rest and rejuvenation.

Speaker 1: 13:29

Now, listen, we are not superwoman. I don't care if you have 15 kids and you get. Listen, we are not superwoman. I don't care if you have 15 kids and you get everything. We are not superwoman. We're not. We're out here trying to survive. We're out here trying to take care 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 a necessity.

Speaker 1: 13:50

Okay, so, getting the idea of, oh, you know, I get to rest today. Now, it is not a luxury, it is what we need so that we can function in this life. Okay, sleep, stress management and boundaries are all part of wellness. So if you've been wanting an empty, consider this your sign to just really and truly prioritize rest. Now.

Speaker 1: 14:09

For me, in my naive thinking many years ago, I thought that rest meant I had to go take a nap, and I'm not a big nap taker. But I'm realizing I can just sit and be still and do absolutely nothing. Or I can just sit, be still, either listen to an audio book, a podcast or just the music, and that's fine, or I can just rest by watching one of my favorite show on TV as well, but I'm not doing too much. So you definitely just want to consider prioritizing your rest, because the lack of rest, the lack of sleep, the lack of anything is not going to be good for anyone. So you definitely want to do that, because we're not designed to run on empty. I'm not, and I've done it several times. We are not designed to run on empty.

Speaker 1: 14:49

Rest is productive. Your body heals, repairs and recharges when you prioritize sleep and downtime. So please, my friend, please do that. You know, maybe you can try this. Set a bedtime reminder on your phone because, again, consistency is key. Every 9 pm, alexa is going to tell me it's time for bed. Sometimes I don't listen to her because you know it depends on the day, but you definitely want to set a bedtime reminder on your phone and try to practice that for at least two weeks at least, and then ask yourself this where in your day can you build in more moments of rest and recovery? And that's a question that I'm still trying to answer as well. I haven't perfected the answer yet, but think about it when in your day can you build in more moments of rest and recovery?

Speaker 1: 15:34

And the final pillar, pillar number four is self-advocacy and health awareness. One of the most powerful things you can do for your wellness is to advocate for yourself, my friend. That means scheduling those checkups, tracking your cycle and tuning into your body's signals no one knows your body better than you do. I don't care, no one knows your body better than you do and being an active participant in your health, rather than just waiting until something goes completely wrong. No, we're going to act first, because that is the key to long-term wellness. So you want to be an active participant. Be mindful. If you have something that came on your finger you don't know where it came from, be vigilant and also just really and truly look out for yourself and speak up for yourself, because no one is going to advocate for yourself better than you. So think about this. What's one step you can take this month to be more proactive about your health. Think about that reflection prompt and try to answer that question, and I'd love to see some of your responses.

Speaker 1: 16:35

Now that we've talked about the how, let's make it personal. I want you to take a moment and set at least one to three small but impactful wellness goals for the month of March. As we approach the month of March, these could be things like I will drink more water every day, I will move my body at least 15 minutes daily, or I will establish a bedtime routine to improve my sleep. So think about that. But before we wrap up, I want to leave you with this message Wellness isn't about doing everything perfectly. It's about showing up for yourself, my friend, consistently, with love and with grace. So I'm encouraging you to take one step forward today, whether it's setting a goal, making a healthier choice or simply acknowledging that your wellness matters. Wellness matters. Think about this now.

Speaker 1: 17:28

What's one wellness change you will commit to in March? I think for me is at least drinking drinking more water for my, for my body weight. And another thing I want to do is I want to. I want to be able to add yoga to my morning routine, because what I usually do is I'll do like a stretch, I'll drink my water what else you know and when I'm talking about stretch, I'm stretching from my head down to my toes. I bought this book in five below about stretching and it's very important and I like it.

Speaker 1: 17:56

So I think, from for march, I want to ensure that I am drinking more water, which essentially 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 in february I'm getting there. I think the last week in February I'm getting there, and I think that's just one of the things that the most sustainable goal that I can essentially do for the month of March, because the rest of them is like a lot of big goals and I'm not trying to go there right now. So definitely ask yourself what's one wellness change you'll commit to in March.

Speaker 1: 18:25

Send me a DM or share it on your Instagram and tag me. My friend, I'd really love to hear from you because you guys come into the DMs and my WhatsApp, but I really would like for you, you know, just tag me in the story, just, oh, just come, just come to me in the DMs? I don't care. Let me know, because I want to hear from you. All right, so 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. Until next time, stay well and take care. I love you for listening. Thank you for joining me for another episode of Tea with Tanya. If you liked this episode, be sure to share it with a friend. Don't forget to follow on Instagram at Tea with Tanya podcast. Be sure to subscribe to the weekly Tea Talk newsletter and, of course, rate on Apple or Spotify and subscribe wherever you listen. See you next time. I love you for listening.