Chiropractor Ange Wellman explains why physical self-care starts with understanding your body’s deeper needs, and why many of us miss its signals until they get hard to ignore.

Ange brings clinical insight and lived experience to this conversation. After 22 years as a chiropractor, navigating major life changes, and facing a breast cancer diagnosis and treatment journey, she offers a grounded perspective on caring for the body. Host Pam guides the discussion through questions many of us avoid: What do you really need? How can you tell when you’re in survival mode? And what happens when guilt, comparison, or your inner critic gets in the way of listening?

In this episode, you’ll hear:

• Why self-care starts with recognizing your real needs
• How survival mode and stress can shape the way you care for yourself
• Movement targets and why the type of movement matters, too
• How strength training, cardiovascular exercise, and mobility practices can support health in different ways
• The difference between exercise as coping and movement that supports your wellbeing
• Why recovery and aging well deserve more attention

The conversation also gets honest about the emotional side of physical self-care: comparison, the pressure for instant results, and the tension between what you think you “should” do and what you actually want. Ange shares why the body can whisper before it shouts—and how a health crisis can prompt a new way of listening.

If you’ve ever felt like you’re doing “all the right things” but still aren’t truly taking care of yourself, this conversation offers a thoughtful perspective on what self-care can mean.

If you want to know m ore about Internal Family systems, check out this website https://ifs-institute.com/

To reach Dr. Ange, you can email her at info@wellmanclinic.ca

Or find her on instagram https://www.instagram.com/wellman_clinic/

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In this episode of the Making the Time Podcast, I had the pleasure of speaking with Hermione Rivison, a creative force with a rich background in theater and storytelling. We delved deep into the intersection of creativity and self-care, exploring how they can enrich our lives.

Defining Self-Care

Hermione shared her perspective on self-care, emphasizing the importance of listening to oneself. It’s not just about hearing our needs but actively responding to them. This intentionality is crucial; self-care requires action as much as awareness.

The Broader View of Creativity

When we think of creativity, we often limit it to traditional forms like painting or writing. Hermione challenged this notion, stating, "Creativity is about how we view life and see connections. It’s not just about creating art; it’s about finding new ways to engage with the world."

Key Values for Successful Self-Care

Hermione emphasized two crucial values for effective self-care: time and intention. "Taking time without guilt is essential," she noted. It's easy to feel that we should be productive instead of investing in ourselves. However, prioritizing self-care is a vital aspect of nurturing our creativity.

Additionally, she pointed out that creativity brings clarity to our lives. Overcoming Challenges

Despite its benefits, Hermione acknowledged the challenges of integrating creativity into self-care. Guilt often emerges when we take time for ourselves, leading to feelings of unworthiness. "We need to fight against the inclination to undervalue our time and needs," she advised.

"Creativity should be celebrated, not judged," she said, highlighting the need for an environment that nurtures rather than restricts creative expression.

Embracing the Unexpected

One of the most profound insights Hermione shared was about cherishing the unexpected. Life rarely unfolds as we plan, but these moments can lead to new opportunities for creativity. Instead of viewing disruptions as setbacks, she encourages us to ask, "I wonder where that's leading?"

Creativity is innate, but we must learn to embrace it. As Hermione beautifully puts it, "Creativity is a learned thing. It’s about understanding that not everything has to go perfectly."

As you reflect on your own self-care practices, consider how creativity can play a role in nurturing your well-being. Perhaps it's time to explore that hobby you've been putting off or to find new ways to connect with your inner self.

To contact Hermione email her at hermione.rivison@gmail.com or go to her website https://hermionerivison.ca/

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To buy your own Making The Time card deck, email me at pvncoaching@gmail.com or go to my website www.pvncoaching.com shop.

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Exploring Forgiveness and Self-Alignment

Welcome back to another episode of Making the Time, where we continue our journey into self-care through the lens of our wiser elder self. This week, I’m joined once again by Annie Galfand, and we dive deep into the wisdom of forgiveness and the nuances of alignment in our lives.

The Power of Forgiveness

Forgiveness is a cornerstone of our inner peace. Annie shares that, "What happens a lot of times is over the course of our lives, we take an action or we say something that we then judge ourselves for later." This self-judgment can become a barrier to our inner wisdom. She emphasizes the importance of slowing down and reflecting on our choices.

When we forgive ourselves, we embrace the fact that we did the best we could at the time. Annie suggests that having internal conversations with those parts of ourselves that made past choices can lead to true forgiveness, which is essential for emotional well-being.

Aligning with Our True Selves

Alignment isn’t just about being in sync with others; it’s about being true to ourselves. Annie explains, "When you are in alignment with yourself, when you are living in alignment with your values... you've quieted that inner chatter, and you're tuning into your inner wisdom."

This concept resonates deeply with our pursuit of self-care. It’s about creating a space where our true selves can emerge, free from the judgments and expectations imposed by our past or society.

Navigating Internal Obstacles

We also touched on the concept of saboteurs and internal critics that can hinder our growth. Annie notes, "These parts are what we would call saboteurs. They’re based on fear, what I've learned, and they’re only trying to protect us."

Recognizing these saboteurs, like the resistor contrarian that opposes change, is crucial. As Annie aptly puts it, "They have all come into existence not to hurt us, but to help us."

A Moment of Reflection

In this episode, we invite you to consider how forgiveness and alignment play a role in your life. How can you quiet the inner chatter and allow your wiser self to guide you? Annie's advice to "take some time to think things over" is a powerful reminder that we don’t always have to rush into decisions.

For those eager to explore these themes further, I encourage you to listen to the full episode. Together, we can deepen our understanding of ourselves and embrace the journey of self-discovery.

Annie is now facilitating Fran Fisher’s ‘Inspiring Competence Small Group Mentoring” class for experienced coaches who are passionate about continuous learning and personal growth adventures.

https://essenceofmasterysummit.com/work-with-annie

January 2027 Cohort Dates:

Jan 26, Feb 9, 23, Mar 9, 23, Apr 6, 20, May 4, 18, June 1, 15

You can also reach her at
annie@radicalwisdom.com

Visit her website

https://RadicalWisdom.com

• Join Pam in exploring self-care:
  • Making the Time Podcast Website
• Follow on Facebook and Instagram
• To buy your Making The Time card deck, email pvncoaching@gmail.com or visit www.pvncoaching.com/shop
• Music from #Uppbeat https://uppbeat.io/t/aylex/the-paths-we-walk

License code: VN531E1LSWBH47NX