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January/February 2024
Issue 63
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Greetings Chanel,
I hope this newsletter reaches you in good health and prospering. As I reflect on 2023, I am reminded of the triumphs, the challenges, the goals met, those that fell short, the dreams that came to fruition and those that did not. I am thankful for family and healthy, flourishing friendships. I find myself immensely grateful. I struggled, I learned, I advanced, I grew. I am still standing firmly above ground prepared to start a new year, blessed to take another breath.
As shared by a dear friend, understanding the rhythm from your previous cycle, will provide an idea of what may be needed for the new rhythm of the next cycle. So as I share this newsletter I am taking the opportunity to be retrospective and introspective.
A few great business and personal takeaways from 2023...
- several of my clients and I have successfully continued to participate in 10K run/walks. We have once again victoriously completed the Bay Bridge and Celtic Solstice run along with several others similar events.
- Sound Body Solutions held its first Wellness Retreat in Barbados, with the help of my wonderful client, friend and co-host, Mary-Frances Winters Founder and Chief Officer of The Winters Group Inc.
- I am featured in a book titled Stepping Out...The Unapologetic Style of African Americans Over Fifty. Well I guess now the cat is out the bag. SHHH.. don't tell anyone my age!
- I now have a new loving fur addition to my pet friendly home.
In this issue, I will share these professional highlights, along with information designed to support good physical and mental health. There is a lot of new important information inside, recipes, service discounts, and helpful articles. Be sure to check out "Share My Service" where I have featured several entrepreneurs’ products and services. These entrepreneurs were especially selected for their creativity, excellent products, and service to our community. These products and services are great gift ideas. Take the time to enjoy the read and please share the Wellness Works experience with others by forwarding this email to a friend.
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Honor the Beginning
Beginnings can be delicate or explosive. They can start almost invisibly or arrive with a big bang. Beginnings hold the promise of new lessons to be learned, new territory to be explored, and old lessons to be recalled, practiced, and appreciated. Beginnings hold ambiguity, promise, fear and hope.
Don't let the lessons, the experiences of the past, dampen your enthusiasm for beginnings. Just because it's been hard doesn't mean it will always be that difficult. Don't let the heartbreaks of the past cause you to become cynical, close you off to life's magic and promise. Open yourself wide to all that the universe has to say.
Let yourself begin anew. Pack your bags. Choose carefully what you bring, because packing is an important ritual. Take along some humility and the lessons of the past. Toss in some curiosity and excitement about what you haven't yet learned. Say your good-byes to those you are leaving behind. Don't worry who you will meet or where you will go. The way has been prepared. The people you are to meet will be expecting you. A new journey has begun. Let it be magical. Let it unfold.--Melody Beattie
If you would like to receive daily mindful meditations to help keep you centered and grounded, please send a request to mindful meditations
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Stepping Out...The Unapologetic Style of African Americans Over Fifty. | |
I was blessed to have had the opportunity to work with talented photographer Milton Washington on this collaboration between him and NY Times best-selling author Connie Briscoe. This publication is a work of art and a must have table top conversation piece. African American styles are often bold, colorful, eclectic and unapologetic. This book reflects the diversity, multifaceted elegance and sophistication of seasoned individuals. What is also fascinating about this photography is that every amazing shot was captured by an iPhone camera.
To support African America art, you can learn more about and purchase this publication here...
STEPPING OUT..THE UNAPOLOGETIC STYLE OF
AFRICAN AMERICANS OVER FIFTY
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Sound Body Solutions Wellness Retreat In Barbados
by Chanel Smith, MPT
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Photo Gallery Slideshow Link Click Here and Press Play
In 2023, Sound Body Solutions held its first wellness retreat in beautiful Barbados. Holding safe space for growth and healing for women has always been an endeavor. My company has grown over the years to provide such services and to meet to needs of not only my clients, but also expand its reach to women in other locations. Our retreat was focused on discovering and celebrating our divine feminine worth through movement, yoga, meditation and sacred sister circles.
We were also able to tour and enjoy the beauty of the island of Barbados, its historically rich culture and friendly Bajan people.
Each day delicious vegan meals were prepared and served by Yummy Mummies catering service. Follow Yummy Mummies on IG or Facebook.
I would like to thank my co-host Mary-Frances Winters, Founder of The Winters Group.
Lastly, I want to acknowledge each beautiful spirit who participated and opened their heart, abandoning fear and vulnerability to welcome a truly transformative experience.
Our next retreat will be held in the third quarter of 2024. Stay tuned for more details.
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Prescription for Healthy Living
by Chanel Smith, MPT
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Our biggest investment should be in ourselves. Self-care both physical and emotional are of vital importance. Here are a few suggestions for healthier living in 2024.
- Pay more attention to all things positive. Protect your peace. Meditate daily.
- Maintain and invest in healthy relationship with family and friends. Release toxic relationships.
- Limit the amount of time given to watching the news. Avoid watching TV and using electronic devices immediately before bedtime
- At the close of each day, note at least one thing for which you are grateful.
- Remind yourself that you are Worthy. Nurture a healthy and loving relationship with self.
- Be in service. Participate in community service and or find ways to support individuals in need. This can help you keep your own challenges in perspective.
- Address long-term goals by breaking them down to short term daily tasks. That way the long term goal will not feel insurmountable.
- Stay physically active by exercising daily.
- Maintain a healthy diet by managing carbs, starches, fat, salt and refined sugar. Eat plenty of fruits and vegetables. Avoid heavy meals especially close to bedtime. Limit caffeine and alcohol intake. Eliminate tobacco and drugs. Drink plenty of water.
- Get plenty of sleep. While we sleep the body experiences healing and restoration. Lack of sleep causes your leptin hormone levels to drop while your ghrelin hormone levels rise, increasing your appetite and resulting in possible weight gain.
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Make a Run for It
These remarkable ladies never cease to amaze me. I could not be more proud of their accomplishments, dedication and determination. We have collectively participated in the following run/walks. I am looking forward to our 2024 year!
- Celtic/Solstice Run 5miles
- Bay Bridge Run
- I Run for Cake 10K
- Avo Cardio 10K
- Let That S#*T Go 10K
- Lawyers Have Heat 10K
- Stand up to Cancer 10K
- Annapolis 10K
- Be Kind 10K
- Mental Health Awareness
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Adorable Overload!
Happiness is a Warm Puppy.
I am pleased to welcome a new fur baby into my home and heart. Minky is now adjusting to his new baby brother Bhakti.
Whoever said you can’t buy love, obviously never owned a dog. I hope his adorable face brings a smile to your face.
I plan to I handle all situations in 2024 like my dog. If I can’t play with it, eat it, or love it, I’ll just pee on it and walk away.
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RECIPE OF THE MONTH
Creamy White Bean and Kale Soup
Ingredients
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1 medium yellow onion
- 1 medium carrot
- 1 medium celery stalk
- 3 cloves garlic
- 1 small bunch flat-leaf lacinato (sometimes referred to as tuscan, black or dino) kale (about 8 ounces)
- 3 (about 15-ounce) can white beans, such as cannellini or great northern
- 2 tablespoons olive oil
- 2 teaspoons smoked paprika
- 1 3/4 teaspoons kosher salt, plus more as needed
- 1/4 teaspoon red pepper flakes
- 1 (32-ounce) carton low-sodium vegetable broth (about 4 cups)
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1 teaspoon apple cider vinegar
Preparation
1. Prepare the following, adding each to the same bowl as you complete it:
a. Dice 1 medium yellow onion (about 1 1/2 cups).
b. Peel and dice 1 medium carrot (about 1/2 cup).
c. Dice 1 medium celery stalk (about 1/3 cup).
2. Mince 3 garlic cloves.
3. Remove and discard the center ribs from 1 small bunch kale; coarsely chop the leaves (about 5 cups).
4. Drain and rinse 3 (about 15-ounce) cans white beans.
5. Heat 2 tablespoons olive oil in a Dutch oven or large pot over medium heat until shimmering.
6. Add the onion mixture and cook, stirring occasionally until softened, about 5 minutes.
7. Add the garlic, 2 teaspoons smoked paprika, 1 3/4 teaspoons kosher salt, and 1/4 teaspoon red pepper flakes.
8. Stir to combine and cook until fragrant, about 30 seconds.
9. Add the beans and stir to combine.
10. Add 1 (32-ounce) carton low-sodium vegetable broth and bring to a boil over medium high heat.
11. Reduce the heat to maintain a simmer and cook for 10 minutes to allow the flavors to meld.
12. Ladle about half of the soup into a blender and blend, starting at low speed, gradually increasing to high speed until smooth, 30 seconds to 1 minute.
13. Return to the pot. Bring to a simmer.
14. Add the kale and cook until tender and vibrant green, 3 to 5 minutes.
15. Remove from the heat.
16. Add 1 teaspoon apple cider vinegar and stir to combine.
17. Taste and season with more kosher salt as desired.
Recipe provided by www.thekitchn.com
For more recipes check out www.SoundBodySolutions.com
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My name is Ariana and I am a small business owner specializing in wiring wrapping pendants, rings, bracelets and more. I have many creative hobbies such as gardening, crocheting, making candles, body butter and bath bombs. Crafty Crystal Clarity jewelry making is my main focus. I find inspiration for my designs from fantasy games and stories. I often think “what would this crystal look like if it were a magical amulet worn by a wizard, witch or sorcerer?” I am constantly working on different techniques to improve and perfect my designs in order to make each piece more beautiful and the experience of wearing it more magical. I plan to continue to be an artist and to one day be recognized nationally. I am grateful for the overwhelming amount of support that continues to encourage me to follow my dreams.
Instagram
@craftycrystalclarity
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The concept of Grace & Gratitude stems from my love for high-quality tea, holistic wellness, and cultivating new connections. I believe that overall wellness can start with a cup of tea.
We offer a collection of carefully curated tea blends, including caffeine-free herbals and rooibos teas, slightly caffeinated green teas, moderately caffeinated black teas, and oolong and white teas. All of our teas are free from added sweeteners.
In addition to our tea blends, we have designed and sourced products that support your self-care + wellness. Ultimately, it is my hope that you are encouraged to take a moment for yourself, give yourself and others a little more grace, and live with gratitude.
Email
hello@graceandgratitudeteas.com
Instagram
@graceandgratitudeteas
Facebook
Grace & Gratitude Teas
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Owner Shonda Kelly works for the federal government as a Software Engineer.
During administrative leave from her job, she birthed River Road Hats as a result of her experience with alopecia.
River Road Hats (RRH) is a homage to Shonda’s family and circle of friends. Each hat is carefully crafted to represent her loved ones as she perceives them in color.
RRH’s current goals is to donate a percentage of proceeds to diabetes research and partnering with an organization to inspire young black women to live beyond their hair. Shonda is committed to representing her family and friends with the utmost respect and to allow their legacy to live forever and of course, to infuse the love.
www.riverroadhats.com
Like us on Facebook: riverroadhatsllc
Instagram: River Road Hats
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The Ragbaby Exchange is dedicated to developing healthy self-images in women and children. Our mission is to inspire participants to embrace the inner love for themselves, through doll-making. We strongly promote the idea of giving which we believe creates a two-fold effect empowerment enjoyed by the giver and the energy of love and compassion felt by the receiver.
Workshops, forums and tea parties. Women's organizations, schools, churches, social and arts... learn more about how we can build self-esteem and create a peaceful world through doll-making.
Sherri Roberts Lumpkin
Creative Director/Founder
The Ragbaby Exchange
301.437.8851
www.ragbabyexch.org
ragbabystudio@hotmail.com
Like us on Facebook: TheRagbabyExchange.
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Calista J. Dorsey, Licensed Spiritual Practitioner
Communicate with a Practitioner if you have a desire for inspiration and or celebration of a major event in your life. I am available to provide support in any area of your life; financial, emotional, relational, health and career. Let a Practitioner remind you that you are the co-creator of your life experiences.
Contact: (215) 512-5282
(telephone sessions are available)
Calista Dorsey would like to invite you to Serenity in the Moment. - A Virtual Guided Meditation every Wednesday- 8:00 PM
I encourage you to join and enjoy the quiet energy of Serenity in the Moment
Zoom Meeting ID: 762 834 6870
Passcode: love
In addition, if you would like to receive daily guided meditations please email
Calista Dorsey
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Shadonne Harris is a Licensed Massage Therapist with over 15 years of experience offering mobile
Massage therapy services. She specializes in post-op lymphatic massage, back and neck pain, sports massage/injury prevention with advanced training in orthopedic/medical massage.
After overcoming years of health challenges, she is committed to educate, support, and empower others. Her motto is "Pain and Sickness does not have to be your destiny!" Shadonne has a passion for helping others live a healthy and balanced life.
www.skinnyishstudio.com
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HEALEN ARTS WELLNESS STUDIO | | |
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Healen Arts Wellness Studio, is a Functional Medicine, Complementary Alternative Medicine (CAM) organization that has served the Washington DC metropolitan area for over 30 years. We have successfully assisted our patients in reducing, reversing and eliminating their health dis-harmonies, as well as increasing their health knowledge through lectures, demonstrations, seminars and workshops. Due to COVID-19, we have worked with patient through Tele-medicine. Through Tongue evaluation, we have been able to assist our patients in balancing their health. Once they have the evaluation, micronutrients (minerals and vitamins), phytonutrients (herbs), Tui Na (point therapy) or Qigong exercise have been suggested.
www.healenarts.net
B Well & Enjoy Your Life as You Peacefully Walk in Health
Dr. Akmal Muwwakkil
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About Sound Body Solutions, LLC
Chanel Smith, Owner and CEO of Sound Body Solutions, LLC, Mind, Body and Spirit Wellness, specializing in resistance, functional and flexibility training in addition to nutrition consulting, Reiki energy healing and Sacred Sister Circles. The mission of Sound Body Solutions is to promote the importance of an active, healthy lifestyle and its positive effects on the mind, body, and spirit.
Chanel is devoted to sharing her expertise and knowledge with those committed to improving their life. Chanel firmly believes that you must first properly train your mind and then train your body. For more information on how you can add years to your life and life to your years please visit www.soundbodysolutions.com.
Thank you for taking the opportunity to subscribe to our monthly newsletter. Our readers are important to us. We value your opinion. If you have any questions, comments or suggestions, please feel free to forward them to contact@soundbodysolutions.com.
SOUND BODY SOLUTIONS, LLC
P.O. BOX 215
Glenn Dale, MD 20769
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New Year's Solution Sale
15% OFF
1st month of Personal Training packages for
new clients.
10% off
1 month of Personal Training services for
client referrals
(client must complete a minimum of one month personal training)
Be sure to mention code
to save!
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