Physical Self-Care, Movement, Nutrition, and the Inner Critic with Dr. Ange Wellman

In this segment of Making the Time, chiropractor Dr. Ange Wellman shares a personal, practical perspective on caring for the body through movement, nutrition, rest, and self-awareness. The conversation explores how stress, survival mode, and self-criticism can affect our ability to recognize what we need—and why small, consistent habits can be more helpful than pursuing perfection.

Key topics

• Ange reflects on her 22-year chiropractic career and how family, motherhood, and breast cancer shaped her perspective on health.
• Self-care begins with recognizing your own needs; it isn’t a one-size-fits-all luxury.
• Survival mode, anxiety, and stress can make it harder to identify what we need and make choices that support our wellbeing.
• The conversation covers movement recommendations, including a weekly target of about 150 minutes, and the complementary roles of walking, strength training, and mobility.
• Ange discusses why strength training can be especially important for women as they age.
• Her experience highlights the risks of all-or-nothing exercise, ignoring pain, and using intense workouts to push through stress.
• Pam and Ange explore the role of rest and recovery, and the connection between physical, emotional, and mental self-care.
• They discuss how guilt, shame, comparison, and perfectionism can get in the way of healthy habits.
• Through an Internal Family Systems lens, Ange describes the inner critic as a protector that can be approached with curiosity.
• They close with practical ideas for starting small, building gradually, and choosing movement that fits your capacity.

Dr. Ange also breaks down the hidden cost of comparison, guilt, and shame, and explains why so many people miss the signals their body is sending until burnout, pain, or diagnosis forces a reset. She shares a practical way to think about your physical self-care as a battery issue: when your capacity is low, your plan has to change.

This episode is especially powerful if you're navigating menopause, rebuilding after illness, trying to exercise consistently, or simply tired of unrealistic wellness advice that ignores your actual life.

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

Or this link about: Heart Math

To reach Dr. Ange, you can email her at info@wellmanclinic.caOr find her on instagram https://www.instagram.com/wellman_clinic/

• Join Pam in exploring self-care:
• 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

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/

• Join Pam in exploring self-care:

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 (free for Creators!):
• https://uppbeat.io/t/aylex/the-paths-we-walk

• • License code: VN531E1LSWBH47NX

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/

Join Pam in exploring self-care:

• Making the Time Podcast Website
• Follow on Facebook and Instagram

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

Music from #Uppbeat

https://uppbeat.io/t/orange-and-mountains/rivali-simeon-walker-rework

License code: GFZRTQXOMABZKRKZ