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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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:
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Keywords

self-care, wise elder self, body-mind connection, self-love, coaching mastery, inner wisdom, personal growth, emotional well-being, mindfulness, self-acceptance

In this warm, reflective conversation, host Pam Van Nest speaks with Master Coach Annie Gelfand about self-care as a practice of returning to alignment with one’s inner wisdom.

Annie shares how unhappiness can be a signal that we’re living out of step with our values, and reframes self-care as essential rather than selfish: when we care for ourselves, we’re better able to show up for others. Together, they explore self-compassion, the body–mind–self connection, and the importance of slowing down long enough to recognize that we have choices.

Through personal stories—from leaving a successful but unfulfilling career to embracing an unexpected muddy mishap—Annie illustrates how self-acceptance and presence can transform difficult moments. She also describes her own inner image of the “Lady of the Lake,” a source of confidence, calm, and connection she returns to when life feels challenging.

The conversation closes on a central idea: nobody gets to be wrong. Annie connects this perspective to coaching, compassion, and learning to meet both ourselves and others with less judgment and more love.

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

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Exploring the Depth of Inner Self-Care with Sandi Shortt

In this episode of Making the Time, we dive into the often-overlooked concept of inner relationship self-care with psychotherapist and human design coach, Sandi Short. Together, we explore the intricacies of self-care, particularly the relationship we maintain with ourselves.

Redefining Self-Care

Sandi begins by defining self-care not just as an act of kindness towards oneself, but as a necessary priority. She emphasizes the importance of listening to that inner voice and distinguishing between what we think we should do versus what we genuinely need.

Self-care is kind of selfish because you have to look after yourself first.”

This perspective challenges the ingrained societal norms that often prioritize others' needs over our own. Sandi suggests that practicing mindfulness in our daily routines can help us recognize the self-care acts we already engage in, even if we don’t always give ourselves credit for them.

The conversation reveals the paradoxes inherent in self-care. Sandi notes that sometimes, taking care of ourselves means making uncomfortable choices that ultimately benefit not just us but those around us too.

Relationship Self-Care

One of the key themes discussed is the idea of relationship self-care. Pam introduces five dimensions of self-care: physical, mental, emotional, relational, and spiritual. Within these dimensions lies a crucial relationship we have with ourselves—a relationship often neglected in favor of external connections.

Sandi shares how understanding her human design has helped her appreciate her strengths and weaknesses, leading to a more profound self-acceptance.

Practical Tips for Inner Self-Care

Sandi shares her personal practices for nurturing her inner self, including meditation and actively listening to her body’s needs. She describes an experience where she chose to stay home instead of attending a social event, highlighting the importance of honoring her own feelings over societal expectations.

This simple act of self-honoring can be transformative, reiterating that true self-care often involves making choices that align with our inner truths.

As we conclude our conversation, it becomes evident that the journey of self-care is not just about indulging in luxuries but fostering a deeper relationship with ourselves. By understanding and nurturing our inner selves, we unlock the potential to positively impact our relationships with others.

Consider reflecting on your own relationship with yourself today. How can you cultivate a deeper sense of self-compassion and understanding?
Join us in this exploration of self-care and discover the profound changes it can bring.

You can reach Sandi through her Facebook https://www.facebook.com/sandi.shortt

Instagram https://www.instagram.com/sandishorttconsulting/

Email seshortt30@gmail.com

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Celebrating Self-Care with Tiffany Arcari

The Essence of Self-Care

Tiffany Arcari, our guest today, shares her poignant view on self-care: "Self-care is a boundary." She emphasizes that taking care of ourselves is essential to become the best version of ourselves.

But what if we don’t know what we need? Tiffany recalls a moment when she was asked, “What do you need every day to perform at your highest?” and she realized she didn’t have an answer. Many of us navigate through life without truly knowing what fills our cups.

Celebrating the Small Wins

Tiffany encourages us to recognize our daily accomplishments, no matter how small. “Every day you get up, get dressed, feed yourself – these are all parts of self-care that we can celebrate.” It’s crucial to acknowledge these routines as acts of self-love.

She also highlights the importance of consistency in our self-care routines. Starting the day with gratitude can shift our mindset, reminding us that positivity is a choice, even when it feels difficult.

Setting Boundaries for Self-Care

A key takeaway from Tiffany’s insights is the necessity of setting boundaries. She shares her personal ritual of unplugging on Sundays, which allows her to reset for the week ahead. “I will turn things down to preserve that space for myself,” she explains, recognizing that saying no is a form of self-care.

Embracing Grace and Resilience

As we navigate our self-care journeys, Tiffany encourages us to embrace grace. “We are human. We’re not going to check every box,” she says. Instead of feeling guilty for not doing enough, we should view failures as lessons. Resilience is about getting back up and trying again, regardless of our setbacks.

Final Thoughts

In this episode, Tiffany Arkari reminds us that self-care is deeply personal and varies for each individual. By celebrating ourselves and the small victories in our lives, we can cultivate a healthier relationship with self-care.

To reach Tiffany

https://www.facebook.com/TheTiffanyShowPtbo

https://www.linkedin.com/in/tiffany-arcari/

• Join Pam in exploring self-care:
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  • Follow on Facebook and Instagram
• To buy the Making The Time card deck, email pvncoaching@gmail.com or visit www.pvncoaching.com/shop
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To buy the Making The Time card deck, email me at pvncoaching@gmail.com or go to my website www.pvncoaching.com shop.

Kristine’s contacts

kristine@kristinegoad.com

Instagram https://www.instagram.com/kristine.goad/?hl=en

Fb https://www.facebook.com/kristinegoad

LI https://www.linkedin.com/in/kristinegoad/

Substack https://kristine.substack.com/

Embracing Your Inner Child with Christine Goad

Nurturing our inner child can transform how we engage with life, as Christine Goad shares in this insightful conversation. Christine, a coach dedicated to helping others embrace their fears and pursue adventures, invites us to explore the importance of self-care rooted in playfulness and curiosity.

Defining Self-Care

Christine begins by reflecting on self-care as a practice of awareness. It’s not just about indulging in luxuries but rather an ongoing assessment of our energy and emotional states. "It's kind of like doing a body scan and an energy scan," she notes. Recognizing when to rest and when to engage is vital to maintaining balance.

The Inner Child Concept

Christine describes the inner child as the most authentic version of ourselves.

“Our inner child doesn’t exist unscathed; she really does start to take on those wounds."

This reflection invites us to acknowledge and heal those past wounds, which can enrich our present lives.

The Joy of Play

As she beautifully puts it, "We're here to live a life that we enjoy."

The Importance of Connection

Ultimately, nurturing our inner child allows us to reconnect with our sense of wonder and harmony. As Christine notes, we often lose this connection as we grow, but it's never too late to rediscover it. To dive deeper into this topic, listen to the full episode.

And if you are unfamiliar with the term Entelechy here’s some info:

The Concept: Entelechy means the inherent potential within something that is bound to be realized. It is the "inner intelligence" or blueprint coded inside a living thing

https://insighttimer.com/ralphdelarosa/guided-meditations/visualization-for-connecting-to-our-deeper-self

• Join Pam in exploring self-care:
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  • https://www.facebook.com/pamela.vannest/
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Cultivating Cultural Identity Through Compassion

In this episode of Making the Time Podcast, Pam Van Nest continues her enlightening conversation with Charmaine Magumbe, focusing on the importance of cultural and identity self-care. This episode invites listeners to reflect on how understanding our cultural roots can enhance our well-being.

The Power of Storytelling

Charmaine emphasizes the significance of storytelling in nurturing our cultural identities. Sharing and listening to stories from diverse backgrounds helps us connect with our history and understand the rich tapestry of experiences that shape who we are.

Building Community and Inclusivity

The Afrocentric Awareness Network in Peterborough is a remarkable initiative that fosters cultural exchange and understanding. Charmaine highlights the importance of community involvement and how sharing African and Caribbean histories enriches everyone's understanding of our collective past.

Compassionate Empathy and Affirmation

Pam and Charmaine explore the concepts of compassionate empathy and affirmation as vital components of cultural identity. Charmaine shares her Christian perspective on compassion, noting its role in embracing and learning from others without judgment.

The discussion also touches on the role of positive affirmations in strengthening one's cultural identity and self-esteem. Charmaine recounts a recent gathering with fellow Jamaicans, where sharing experiences reaffirmed her pride in her heritage.

Navigating Cultural Spaces

Charmaine candidly addresses the challenges of navigating predominantly Eurocentric spaces while maintaining her cultural identity. She reflects on the importance of being aware of how she presents herself and the internal dialogues that arise in these contexts.

Closing Reflections

As our conversation wraps up, Charmaine leaves us with a thought-provoking reminder of the importance of understanding our backgrounds.
"Everyone should be looking at who they are and what's their background. It’s good to know your history because it informs who you are and shapes your cultural identity."

Join us in reflecting on how we can nurture our cultural identities through compassionate empathy and community engagement. For more insights, listen to the full episode and explore the transformative power of cultural self-care.

References:

Footnote to Freedom

https://www.indigo.ca/products/a-footnote-to-freedom

To learn more about Charmaine:

https://www.facebook.com/charmain.magumbe.5

https://www.instagram.com/charmaine_magumbe/

• Join Pam in exploring self-care:
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• Music from #Uppbeat (free for Creators!):
• https://uppbeat.io/t/aylex/the-paths-we-walk
• License code: VN531E1LSWBH47NX