The Mindful Living

Building Stronger Connections: Relationships, Trauma, and Men’s Mental Health with Kristal DeSantis

Episode Summary:
In this insightful episode, host Sana sits down with Kristal DeSantis, a licensed marriage and family therapist, to explore the foundations of healthy relationships. Kristal shares the inspiration behind her "STRONG" model for building meaningful connections and dives into critical topics such as men's mental health, the impact of trauma, and attachment styles on relationships. They discuss self-awareness, stress management, and the need for trauma-informed approaches to foster resilience and intimacy. A thought-provoking conversation that sheds light on the importance of emotional safety, connection, and growth in modern relationships.
About the Guest:
Kristal DeSantis is a licensed marriage and family therapist and the creator of the "STRONG" model for healthy relationships. With years of experience, she specializes in helping individuals and couples navigate trauma, attachment styles, and relationship challenges. Kristal is passionate about promoting men's mental health, emotional resilience, and connection. She also works with first-responder couples, offering strategies to balance the demands of high-stress careers with family life. Follow her on Instagram for insights, tools, and more resources on building strong relationships. Listeners can get the book on Amazon and connect with Kristal on Instagram and check out her website - www.strong.love/
Key Takeaways:
Healthy Relationships Start with Self-Awareness
Self-regulation and stress management are crucial for creating a strong relational foundation.
Balance independence with interdependence for a harmonious partnership.
Trauma and Attachment Styles Shape Connections
Past experiences and trauma influence perceptions of safety and connection in relationships.
Understanding and addressing attachment dynamics can improve communication and intimacy.
Men’s Mental Health Needs Attention
Societal conditioning often discourages men from seeking emotional support.
Encouraging emotional safety and connection is vital for men’s well-being and relationship health.
Strong Relationships Require Resilience
True strength lies in vulnerability, emotional regulation, and mutual respect.
A trauma-informed approach helps navigate stress and build lasting connections.
Practical Tools for Growth
Small, consistent actions in real-life situations lead to meaningful progress.
Kindness, safety, and respect are universal principles in all relationships.
Discover more about Kristal’s "STRONG" model and her work on Instagram and stay tuned for future discussions on men’s mental health. Check out the show notes for resources, links, and Kristal's contact information!

Reconnecting with Nature: Craftsmanship, Cognition, and Modern Life with Christopher Grant Ward

Episode Summary:
In this episode of The Mindful Living Podcast, host Sana speaks with award-winning artist and naturalist Christopher Grant Ward about the transformative power of nature on human cognition and emotional well-being. They explore the impact of modern life’s overwhelming signals, the restorative effects of natural settings, and how reconnecting with nature can help regulate our internal rhythms.
Christopher also shares insights on his podcast, Rebel Nature, which delves into how nature influences our perception of time, technology, and creativity. Additionally, the episode touches on the evolving balance between traditional craftsmanship and modern aesthetics in furniture design, reflecting a growing appreciation for handmade, imperfect heirlooms over mass-produced items. Listeners are encouraged to connect with Christopher via his website and Instagram for more inspiration and updates.
About the Guest:
Christopher Grant Ward is an award-winning artist, naturalist, and the creator of the podcast Rebel Nature. His work centers on helping individuals reconnect with the natural world, fostering emotional well-being and cognitive health. Through his art and podcast, Christopher challenges societal norms and explores how nature’s rhythms can reshape our understanding of time, technology, and creativity. His designs blend traditional craftsmanship with modern aesthetics, emphasizing organic imperfection and timeless beauty. Listeners can visit the website - christophergrantward.com and also connect on Instagram @christophergrantward
Key Takeaways:
Nature's Role in Cognitive and Emotional Well-Being:
Studies show that spending time in nature improves cognitive processing, memory, and emotional satisfaction.
Natural settings provide a calming, restorative environment that helps counteract the overstimulation of modern life.
Reclaiming Natural Rhythms:
Stepping away from artificial time constraints and reconnecting with natural cycles can ground us and improve our mental health.
Sunlight is a key factor in maintaining circadian rhythms, even during brief outdoor breaks.
Craftsmanship Meets Modern Aesthetics:
There’s a growing demand for handmade, heirloom-quality furniture that values natural asymmetry and imperfection.
Post-Covid and with AI’s rise, clients seek unique, meaningful designs over mass-produced goods.
The Impact of Time on Society:
Since the invention of the clock, time has become a commodity, dictating nearly every aspect of life.
Nature offers a way to escape constant time management, allowing us to embrace a more organic flow.
Exploring Rebel Nature:
Christopher’s podcast explores themes of nature’s influence on technology, language, childhood memories, and creativity.
It encourages listeners to rethink their relationship with the natural world and its role in everyday life.
Listeners can explore Christopher’s artwork and podcast through his website and connect with him on Instagram for updates and insights.

Dancing With Your Inner Critic: Somatic Healing & Mental Health with Stephanie Michelle

Episode Summary:
In this episode of The Mindful Living Podcast, host Sana engages in a heartfelt conversation with Stephanie Michelle, a scriptwriter, screenwriter, actress, and mental health advocate. Together, they explore the transformative power of somatic practices and self-reflection in overcoming mental health challenges. Stephanie shares her personal journey of navigating suicidal ideation, societal expectations, and self-doubt, and how creative expression became a tool for healing. The conversation is filled with actionable insights, including giving your inner critic a humorous name to diminish its power, the importance of movement in releasing stuck emotions, and how acknowledging one’s struggles can lead to thriving.
Listeners are encouraged to connect with Stephanie on Instagram (@thejourneyofbloom) for a special PDF of her mental health system by messaging the word “Dance" and also can check out the process and progress of the film - Bloom being made.
About the Guest:
Stephanie Michelle is a passionate advocate for mental health and healing through art. As a scriptwriter, screenwriter, and actress, Stephanie uses her creative talents to explore profound themes of self-discovery and emotional well-being. Inspired by her father’s suicide and her personal struggles, Stephanie wrote the screenplay Bloom, which aims to spark conversations about mental health and provide tools for healing. Stephanie is dedicated to helping others navigate their inner critics and live with greater joy, purpose, and connection.
Key Takeaways:
Dancing with the Inner Critic:
Name your inner critic humorously to reduce its control.
Acknowledge and validate its presence without letting it dictate your actions.
Somatic Practices for Healing:
Engage in physical activities to release stuck emotions and calm the mind.
Incorporate mindfulness and movement as tools for balance and healing.
Healing Through Art:
Creative expression, such as storytelling or writing, can be a powerful way to process emotions and start meaningful conversations.
Navigating Mental Health Challenges:
Recognize and address self-doubt by giving it space while maintaining control over your actions.
Cultivate healthier mindsets and relationships by taking responsibility for personal growth and circumstances.
Small Steps for Change:
Write down and name the negative voices in your head to externalize and diminish their power.
Dance or physically shake off negativity as a way to shift energy and find joy.
Listeners are encouraged to take inspiration from Stephanie’s journey, embrace self-reflection, and explore somatic practices as a path to healing.

The Ultimate Trifecta: Fitness, Mindset, and Midlife Success with Clarence Ferguson

Episode Summary:
In this empowering episode of The Mindful Living Podcast, Sana sits down with Clarence Ferguson, a fitness expert, mindset coach, and podcast host, to discuss the ultimate trifecta for living your best life: fitness, mindset, and balance. Clarence shares practical tips on setting realistic goals, building sustainable habits, and overcoming mental roadblocks. Together, they explore how midlife can be a time of transformation, growth, and achieving your fullest potential.
Listeners will gain actionable insights into connecting physical fitness with mental resilience, creating a balanced lifestyle, and embracing failures as stepping stones to success.
About the Guest:
Clarence Ferguson is a multifaceted coach specializing in fitness, mindset, and nutrition. He is the creator of the Facebook community Fit Over 40 with Coach Clarence, a space for individuals looking to revamp their health and mindset. With a background in training athletes and helping clients achieve sustainable fat loss, Clarence emphasizes a holistic approach to transformation, focusing on the mind, body, and environment. He also hosts a podcast and works as a personal chef, blending his passions for health and wellness. Clarence is committed to helping clients rewrite their stories and achieve their goals at any stage of life. Connect with Clarence at info@coachclarence.com or join his Facebook group for free tips. Listeners can follow Coach Clarence on Instagram @clarencemferguson
Key Takeaways:
Fitness and Mindset Connection: Sustainable change comes from addressing both physical and mental fitness. Understanding your "why" is key.
Realistic Goal Setting: Setting attainable goals, building habits, and maintaining accountability are essential for personal and professional success.
Midlife Transformation: Midlife is a time to redefine potential, embrace growth, and turn challenges into opportunities.
Accountability and Support Systems: Success thrives on external support, self-discipline, and the ability to prioritize essential activities.
Holistic Coaching Approach: Clarence emphasizes mental resilience, nutrition, and habit-building to create lasting change.
Embracing Failures: Failures are lessons that pave the way for future success. Forgiveness and self-compassion are part of the journey.
Listeners can explore Clarence's insights further by joining his Facebook group Fit Over 40 with Coach Clarence or booking a free consultation at info@coachclarence.com

Finding Inner Strength: Tools and Techniques for Managing Anxiety with Zulma Beatriz Williams

Episode Summary:
In this empowering episode, Reema sits down with therapist Zulma Beatriz Williams, founder of Dragonfly Therapy Services and creator of The Swearing Therapist Instagram page. Zulma shares her personal journey of overcoming breast cancer and professional insights into anxiety management. From deep breathing exercises to grounding techniques and Accelerated Resolution Therapy (ART), Zulma provides practical tools to manage anxiety and foster resilience. Together, they explore the importance of staying present, reclaiming inner strength, and cultivating self-sufficiency in the face of life’s challenges.
About the Guest:
Zulma Beatriz Williams is a licensed therapist, founder of Dragonfly Therapy Services, and the voice behind The Swearing Therapist on Instagram. Her approach blends authenticity, resilience, and innovative techniques like Accelerated Resolution Therapy (ART) to help clients navigate anxiety, trauma, and depression. Zulma’s personal journey of overcoming breast cancer inspires her mission to empower clients to embrace their inner strength and self-sufficiency. She’s passionate about guiding motivated adults toward transformative growth using practical tools and genuine connection.
Connect with Zulma:🌐 Dragonfly Therapy Services📸 The Swearing Therapist on Instagram
Key Takeaways:
Practical Anxiety Tools: Deep breathing, grounding techniques, and small, actionable steps are essential for managing chronic anxiety.
Accelerated Resolution Therapy (ART): This eye-movement-based therapy helps clients reframe anxiety and trauma into positive outcomes.
Inner Power: Focusing on the present and trusting in your ability to handle challenges prevents unnecessary suffering.
Resilience through Progress: Small, consistent steps toward a goal are more effective than striving for perfection.
Therapeutic Self-Sufficiency: Zulma empowers clients to use tools independently, emphasizing a therapist’s role as a guide, not a crutch.
Mindful Self-Care: Regular self-care practices can prevent anxiety from escalating and keep the mind focused on positivity and growth.

From Teens to Prosecco Queens: Teresa’s Journey of Self-Discovery and Resilience

Episode Summary:In this inspiring episode, Sana welcomes Teresa Rosario-Hernandez, the host of Ride or Die from Teens to Prosecco Queens, soon to be rebranded as Prosecco Queens Podcast. Teresa shares her personal journey of overcoming health anxiety, depression, and the challenges of single parenthood. She discusses the importance of self-care, finding humor in adversity, and embracing self-discovery at any age. Together, they explore the nuances of balancing life’s complexities while staying authentic and optimistic. This heartfelt conversation offers listeners valuable insights into navigating mental health, parenting, and personal growth with grace and humor.
About the Guest:Teresa Rosario-Hernandez is a podcast host, single mother, and advocate for mental health awareness. Drawing from her experiences with health anxiety, depression, and the challenges of single parenthood, she uses her platform to inspire and connect with her audience. Her podcast, soon to be rebranded as Prosecco Queens Podcast, delves into themes of self-discovery, resilience, and finding joy in life’s unpredictability. Teresa’s relatable and empathetic approach encourages listeners to embrace their authentic selves and find strength in vulnerability. Listeners can connect with Teresa via Instagram or via email queenspodcast@gmail.com or on TikTok and also listen to her episodes on YouTube.
Key Takeaways:
The Power of Humor: Finding lightness in challenging situations can alleviate stress and foster resilience.
Mental Health is a Journey: Grounding activities like nature walks, writing, and exercise can help manage anxiety and depression.
Parenting with Peace: Focus on creating a harmonious home environment, free of societal expectations and toxicity.
Self-Discovery at Any Age: Embrace personal growth as a lifelong, non-linear journey.
Balancing Life Roles: Compartmentalizing roles while staying true to yourself can help navigate life’s complexities.
Mindful Self-Care: Recognizing when to pause and engage in joy-filled, healthy practices is essential for personal growth and stress management.
Podcast Evolution: Teresa’s rebranding to Prosecco Queens Podcast signifies growth and a commitment to sharing her authentic story with the world.
Listeners will leave this episode feeling inspired to embrace their individuality, prioritize self-care, and find joy even in life’s toughest moments.

Heal, Thrive, Dream: The Six Pillars of Holistic Wellness with Karen Robinson

Episode Summary:
In this episode of The Mindful Living Podcast, Sana interviews Karen Robinson, a licensed therapist with over 24 years of experience and founder of the Heal, Thrive, Dream movement. Karen shares her personal healing journey as a complex trauma survivor and how it inspired her to develop the Six Pillars of Holistic Wellness: mental health, emotional healing, relational healing, physical healing, nutrition, and spiritual/energetic healing. Together, Sana and Karen explore how these pillars provide a comprehensive framework for addressing trauma, anxiety, and depression, emphasizing the importance of self-care, mindfulness, and sustainable wellness practices. Karen also discusses the connection between trauma and physical health, offering practical, accessible strategies for integrating healing into daily life.
About the Guest:
Karen Robinson is a trauma therapist, coach, and the founder of the Heal, Thrive, Dream movement. A survivor of complex trauma, Karen has dedicated her career to helping women heal from the effects of anxiety, depression, and trauma. Her holistic approach focuses on six interconnected pillars of healing that address the mind, body, and soul. Karen is also passionate about empowering women through financial independence and holistic wellness. She organizes summits and workshops, providing resources to help individuals build resilience and thrive beyond their challenges. Listeners are encouraged to visit Karen’s website, ⁠Heal Thrive Dream,⁠ to access resources, learn about upcoming summits, and explore coaching opportunities. The easiest way to reach Karen is to email using the contact form on the website or email her at healthrivedream@gmail.com. Take a step, big or small, toward your healing journey today!
Key Takeaways:
The Six Pillars of Holistic WellnessKaren’s approach encompasses mental health, emotional healing, relational healing, physical health, nutrition, and spiritual/energetic healing, offering a comprehensive path to well-being.
Personal Healing JourneyKaren shared her story of overcoming trauma, including growing up in a dysfunctional family, surviving domestic violence, and navigating religious and personal challenges. Her journey highlights the transformative power of spirituality and hope.
Nutrition and Emotional HealthNutrition plays a significant role in emotional well-being. Karen suggests small, actionable steps, such as adding more vegetables to your diet, and consulting a nutritionist if possible.
Accessible Healing PracticesPractices like meditation, journaling, restorative yoga, and mindful movement are effective yet cost-free ways to release emotional tension and support healing.
Empowerment Through Business VenturesKaren supports women entrepreneurs through services like website creation and digital marketing, promoting financial independence alongside emotional healing.
Practical Advice for Busy LivesKaren encourages tuning into your intuition and focusing on what feels most necessary daily, whether that’s writing, stretching, or taking a moment for mindfulness.

Honoring Your Emotions: A Journey to Self-Love with Leslie Lindsay Davis

Episode Summary:
In this episode of The Mindful Living podcast, host Sana engages in an inspiring conversation with best-selling author Leslie Lindsay Davis about the transformative power of emotional honesty and self-love. Leslie shares insights from her upcoming book, What Color is My Shirt: Honoring Your Emotions, and her personal journey of rediscovering herself after years of self-doubt and unworthiness. Together, they explore the importance of acknowledging and working through emotions, breaking generational patterns of emotional suppression, and setting boundaries for personal growth.
The episode also highlights the cultural influences on emotional expression, the role of self-validation, and practical tools like written self-conversations to build a deeper understanding of one’s feelings. Leslie shares her involvement with GUTAS International, a nonprofit empowering women in Zimbabwe, and invites listeners to embrace the healing potential of self-love and connection.
About the Guest:
Leslie Lindsay Davis is a best-selling author, emotional wellness advocate, and inspiring voice in the journey of self-discovery. Her upcoming book, What Color is My Shirt: Honoring Your Emotions, empowers readers to recognize, express, and trust their emotions as a pathway to personal growth and resilience. A passionate supporter of women’s empowerment, Leslie is associated with GUTAS International, an organization that teaches sewing skills to women in Zimbabwe. Through her books and website, You Can’t Eat Love, Leslie provides tools and guidance to help individuals break free from self-doubt, embrace self-love, and create meaningful connections. Preorder Leslie’s upcoming book, What Color is My Shirt: Honoring Your Emotions, and explore her other resources at ⁠youcanteatlove.com. Reflect on your own emotions, practice self-love, and set boundaries to support personal growth.
Key Takeaways:
The Power of Emotional Honesty:
Acknowledging and expressing emotions honestly, even when they are uncomfortable, is crucial for personal growth and well-being.
Emotional health can be generational; breaking cycles requires conscious effort and self-awareness.
The Importance of Self-Love and Boundaries:
Self-love begins with recognizing your own worth and setting boundaries that protect your emotional space.
Boundaries foster resilience and help establish healthier relationships with oneself and others.
Tools for Emotional Self-Reflection:
Writing down your feelings and having “conversations” with yourself can help process emotions and gain clarity.
Building an emotional vocabulary enables better understanding and expression of one’s feelings.
Cultural Contexts of Emotional Suppression:
Cultural norms, like those in Indian families, often discourage emotional expression, making it vital to relearn how to feel and validate oneself.
Leslie’s Transformative Journey:
After years of self-doubt, Leslie made a pivotal decision to rediscover herself and embrace her emotions, inspiring her work today.
Her personal experiences, including the loss of her mother and navigating her role as the eldest sibling, shaped her approach to self-love and emotional healing.
Empowering Women through GUTAS International:
Leslie’s work with GUTAS International helps women in Zimbabwe develop sewing skills, fostering independence and empowerment.

Redefining Retirement: Purpose, Connection, and Emotional Resilience with Wendy Leggett

Episode Summary:In this episode of The Mindful Living Podcast, host Sana engages in an enlightening conversation with Wendy Leggett, a professional certified coach and founder of Conflux Retirement Coaching. Together, they explore the multifaceted journey of transitioning from a career to retirement, debunking the myth that retirement is solely about financial planning. Wendy shares her personal journey from corporate leadership to retirement coaching and offers actionable insights on finding purpose, identity, and connection during this significant life stage. Listeners will gain strategies for navigating the emotional challenges of retirement, maintaining social connections, and embracing this transition with mindfulness and confidence.
About the Guest:Wendy Leggett is a certified professional coach and the founder of Conflux Retirement Coaching. After a successful career in corporate sales leadership, Wendy transitioned to coaching, driven by her realization that her values no longer aligned with her corporate role. Passionate about helping others find purpose and fulfillment, Wendy specializes in guiding individuals through the emotional and social aspects of retirement. She is the author of The Retirement Collective and offers a workbook to help retirees design a meaningful and intentional next chapter. Listeners can visit Wendy’s website at ⁠confluxretirementcoaching.com⁠ or email her at wendy@confluxretirementcoaching.com to learn more about her coaching services and get in touch on ⁠LinkedIn⁠. and can request Wendy’s retirement planning workbook on her website.

Key Takeaways:
Retirement Beyond Financial Planning:
Retirement isn’t just about financial security; it’s also about emotional well-being, purpose, and identity.
Balancing Rest and Growth:
Strike a balance between enjoying rest and engaging in personal growth during retirement to create a fulfilling lifestyle.
Navigating Emotional Challenges:
Acknowledge feelings of loss, fear, or confusion as normal and address them through self-reflection and mindfulness.
Building and Maintaining Connections:
Strengthen existing relationships and cultivate new social connections by exploring shared interests and engaging with diverse communities.
Transitioning to a Positive Mindset:
Plan ahead and take small, incremental steps to shift toward a positive and proactive approach to retirement.
Personalized Retirement Planning:
Design a retirement plan that aligns with individual passions, strengths, and needs instead of defaulting to societal norms.

From Homeless to Fitness Mogul: Steve Hochman’s Journey of Resilience and Reinvention

Episode Summary:In this transformative episode of BizBlend, host Reema speaks with Steve Hochman, co-founder of the global fitness franchise Fit Body Boot Camp. Steve shares his extraordinary story of overcoming homelessness, battling anxiety, and rising above life’s challenges to build a multi-million-dollar fitness empire. Drawing from his personal experiences with Tourette’s syndrome, his struggles with anxiety, and his journey to fitness, Steve reveals the mindset and strategies that fueled his success. Listeners will gain insight into his revolutionary three-rule fitness approach and the principles that have helped him—and millions of others—achieve health and happiness.
About the Guest:Steve Hochman is a fitness entrepreneur, author, and co-founder of Fit Body Boot Camp, the world’s largest fitness boot camp franchise. Once homeless and struggling with anxiety, Steve turned his life around through fitness and innovative business strategies. Known for his transformative three-rule fitness approach and deep empathy for those facing challenges, Steve’s mission is to help over a million people achieve health and happiness. He is also the author of an upcoming book that simplifies fitness and nutrition into actionable steps. Stay tuned for the release of Steve’s book in 2025 for a deeper dive into his transformative three-rule fitness approach. Follow Steve on Instagram for insights, updates, and fitness tips.
Key Takeaways:
Overcoming Adversity with Resilience:
Steve’s journey from homelessness and financial hardship to creating a successful fitness business highlights the power of perseverance and reinvention.
The Importance of Fitness in Transformation:
Steve’s personal transformation through fitness began with understanding the glycemic index and strategic carb timing, which he now teaches through his three-rule approach.
Simplifying Fitness and Nutrition:
Steve’s three simple rules focus on sustainable habits rather than calorie counting or extreme diets, emphasizing health and disease prevention.
The Role of Mindset in Success:
Steve attributes his achievements to a strong mindset, the ability to reframe pain as an opportunity for growth, and a commitment to helping others.
Innovative Business Models:
Steve’s strategies, such as incentivizing trainers to become majority owners, have revolutionized the fitness franchise industry, creating opportunities for growth and empowerment.
Upcoming Resources for Change:
Steve’s upcoming book in early 2025 will focus on making fitness and nutrition accessible to everyone, offering tools to transform health and well-being.