Shows
Wellness with Juanita PodcastEpisode 13: Dealing with Difficult EmotionsIn this episode I talk about how we are hard-wired to avoid pain. While this is a great evolutionary feature for us in the physical world – we don’t have to find out the hard way that fire hurts each and every time – when it comes to our inner world, that avoidance does not usually have the best end results.After sharing some personal stories of what I have found to be true in being able to deal with difficult emotions as they occur (and not), I walk us through the RAIN technique as today’...2025-06-1436 minWellness with Juanita PodcastEpisode 12: The Sounds of SilenceToday I do my best to share my experience, thoughts, and reflections from my five day, silent, at-home retreat. It was A LOT. All around. A lot of meditating. A lot of being. A lot of nothing. A lot of time. A lot of silence. A lot of me.It was hard — because life is hard. It was also full of love and deep appreciation and gratitude and joy and wonder and beauty. Coming to you live from the great outdoors, apologies for the birds in the background and the...2025-05-1430 minWellness with Juanita PodcastEpisode 11: Being True to OurselvesLife is hard. Our modern day lives are complex. We exist in an infinite universe, bound by finite time and physical limits. It’s the most natural and human thing in the world to get lost in our thoughts, day-to-day struggles, worries, social media, and endless To Do lists. Reflecting on our deepest values—what truly matters in life—isn’t something we often make time for. But when we do, if we can learn to identify our North Star, we can begin to make choices that create a meaningful, aligned, deeply satisfying life. We can le...2025-04-1429 minWellness with Juanita PodcastEpisode 10: Gremlin FightingIn this episode I talk about “the gremlins:” limiting beliefs, negative self-talk, self-doubt and all of those little whispers in our minds that somehow we just aren’t quite good enough. While the gremlins are unique to each of us, dependent upon things like our upbringing, cultural norms or taboos, or even specific incidents or traumas we may have faced, we all have them. It’s important to recognize this, and to realize they are not our fault or our failings. I talk about what we can do to bring aw...2025-03-1436 minWellness with Juanita PodcastEpisode 9: Loving OurselvesJoin me as I explore what it means to honestly love ourselves – and how that has a ripple effect out into the world.
I argue that self-care is not selfish, self-indulgent or self-absorbed. I talk about the differences between self-soothing, self-care, and self-love. What is involved in truly loving ourselves? And loving ourselves through all of it — not only when life is good and we feel happy, but also during those inevitable periods of uncertainty, stress, darkness and difficulty. I discuss a multi-layered process 1. starting with awareness, 2. challenging the “norms” and expectations placed on us by so...2025-02-1438 minWellness with Juanita PodcastEpisode 8: Looking AheadAfter our “look back” last time, today I talk about how that process evolves as we look ahead to the new year. By utilizing insights from the past year, we can identify lessons, themes, and patterns that have emerged. This kind of deep introspection may not always be easy, but the natural slower, subdued, rhythm of winter and the reflective energy of the New Year create the perfect opportunity—if we’re willing to listen.
I share the top five lessons I learned in 2024, ones so impactful that I’m carrying them with me into 2025...2025-01-1433 minWellness with Juanita PodcastEpisode 7: (Bonus) Looking BackHappy New Year!
Sending us all warmest wishes for a happy, healthy 2025 as we continue to learn, love, and live along our individual paths.
In today’s bonus episode, I take a look back at the past year to some of my achievements and accomplishments as an important part of the process of change and growth. Taking periodic intentional looks back helps us to recognize that the small, consistent steps we take eventually combine to create larger, long-lasting changes. I acknowledge how vital it also is to take those st...2024-12-3125 minWellness with Juanita PodcastEpisode 6: The Power of PositivityHave you ever noticed how much easier it is to think of all the things you don’t like about yourself, or things you wish you could change about your life, than it is to think of your wonderful qualities or all the things going well? How readily can you think of a negative customer service encounter versus a positive one?
As humans, our minds tend to “stick” to negative experiences much more readily than positive (or neutral) ones. This is called negativity bias and it served us incredibly well as a survival mechanism as we e...2024-12-1432 minWellness with Juanita PodcastEpisode 5: Making the SpaceToday I talk about how we begin to *actually* create the space and time to practice self-care in our busy, frantic-paced lives. So many of us can relate to feeling like never having enough hours in the day for our To Do list – which we very often find ourselves at the very bottom of.
Using personal examples of how I was able to not only quit detrimental habits like smoking and drinking, but also began to build nourishing regular self-care routines into my ordinary “busy working mother” life, I take you through a step by step...2024-11-1432 minWellness with Juanita PodcastEpisode 4: Fierce Self-CompassionToday we talk about fierce self-compassion; what it is, and how it acts as yang to tender self-compassion’s yin.
We explore how it can help to protect, provide, and motivate ourselves to take action in the world, and how we can start to cultivate it.
I discuss both the constructive and destructive sides to anger, and how recognizing that anger usually has something to teach us can be beneficial, especially as it regards tapping into this fierce energy.
Today’s take-away explores how to unco...2024-10-1435 minWellness with Juanita PodcastEpisode 3: (Bonus) A Conversation with Gretchen MiuraJoin me as I talk with Gretchen Miura, a mindfulness meditation teacher, grief care facilitator, and dear friend.
We discuss what originally led each of us to mindfulness meditation, the role grief played in our paths to it, and how our paths intersected in the first place.
Gretchen shares what led to creating the grief support group she co-facilitates with Sarah Furuya, Lighthouse Circle. Joining the first iteration of Lighthouse Circle in 2021 was an instrumental step in dealing with my own grief after losing my mom and second child.
...2024-09-3056 minWellness with Juanita PodcastEpisode 2: Self-CompassionIn today’s episode we dive deep into self-compassion.
We talk definitions, learn the three basic foundations (mindfulness, common humanity, and kindness), and hear first-hand examples of how it has worked as a strategy in my own life to deal with difficulties, daily stressors, and some deeper ones too.
I explain how asking and answering the quintessential question of self-compassion – “What do I need right now?” – can provide a profound amount of relief, care and support for ourselves.
We explore how building up the tend and befr...2024-09-1432 minWellness with Juanita PodcastEpisode 1: My StoryWelcome to the very first episode of the Wellness with Juanita Podcast!
I am an American living in Japan for 20 years and a National Board Certified Health and Wellness Coach. One of the primary reasons I became a Wellness Coach was because of what I went through. When I say I went through massive amounts of stress and overwhelm myself, I mean it.
Listen to what brought me to where I am today -- helping others learn how to navigate stress, anxiety and mental health using mindfulness, self-compassion and...2024-08-1428 min
The Don Tony ShowTWIWH S2 E31 (07/30 – 08/05) This Week In Wrestling HistoryRUNNING TIME: 3 Hours 46 MinutesHosted by Don Tony SYNOPSIS: S2 E31 (07/30 - 08/05) Bruno Sammartino 'refuses' the NWA World Heavyweight Title after def champion Buddy Rogers who suffered an 'injury' during the match. A common finish back in the golden era of wrestling. Memorable bloodbath between Bruno Sammartino and Superstar Billy Graham (Special Referee: Gorilla Monsoon) takes place at Madison Square Garden. Roddy Piper and Tony Atlas make their WWWF TV debuts. Audio: Roddy Piper trolls fans in WWWF TV debut (1979). Audio: Roddy Piper 2nd WWWF TV match vs Jose Estrada (1979). Roddy Piper stabbed in the chest following NWA Mid Atlantic Title m...2019-07-313h 44