The Friday Feels

This episode of The Friday Feels is not The Friday Feels at all -- it's a sampling of a NEW project Justine started with her pal Mallory! They'd been discussing a Swiftie podcast for a while, and decided to take the plunge when TS announced her 11th studio album, "The Tortured Poets Department". The concept was absolute fire, so they finally hit record and bring all the thoughts no one asked for to the public. Enjoy! Follow along at https://soundcloud.com/torturedpoetspodcast --- Could we BE any more excited?! Mallory and Justine get right into it with the first episode of The Tortured Poets Podcast: track predictions. After eagerly anticipating the announcement of Rep TV, the girls were shooketh when Dr. T A Swift announced her 11th album at the Grammy's. Mallory immediately called Justine to share the news, and they knew it was time to take their years of easter egg hunting, persistent clowning, and dedicated study of Taylor Swift to the general public: The Tortured Poets Podcast was born. The first episode is all about predictions for TTPD, including potential digs at yogurt boy, the origins of "Down Bad" and "Clara Bow", plus hopes and dreams for tracks to come. This show's for the Swifties -- let's go down the rabbithole together! -- The Tortured Poets Podcast is sponsored by Vigilante Gifts: Statement Bracelets for the Loved and Lonely. Learn more at www.vigilantegifts.com

Quelle surprise, we have a guest!! Welcome to the first episode of The Friday Feels (Justine's Version) (The Long Live Studio Sessions) with my friend, Sara Frandina! Sara is a dear friend of mine, an extraordinary copywriter, mom of two littles, popcorn connoisseur, and all-around wonderful human. She and I have worked together for several years, and recent spent a week together in LA where we attended TWO Taylor Swift concerts. In today's conversation, we're unpacking some of the things we learned from that trip, how it was the catalyst to an incredible writing offer we're working on together, and, how we're incorporating the lessons from LA into our real life habits + routines. And keep your eyes peeled -- because you'll get to meet more of my awesome friends in episodes to come!!! 🥰 🔗 Our Content Offer >> www.longlive.studio ✉️ My Email Newsletter >> bit.ly/the-friday-feels 🛒 Shop Friendship Bracelets >> www.vigilantegifts.com

Feelings don't stop or go away just because we aren't expressing them. They have to go somewhere. Processing your emotions is about finding the right place for those feelings to go. If you're feeling overwhelmed by all the feels and want some tips for processing stress, then this episode is for you. In it, Justine talks about the importance of processing your feelings so that they don't bottle up, and shares 3 core practices she uses to manage the feels so she can move on from them. Want to get more of these tips delivered to your inbox? Sign up for The Friday Feels email newsletter. It goes out every other Friday and is all about processing your feelings and practising Self-care. 💌 Sign up at bit.ly/the-friday-feels

How spin class taught me about active recovery, why getting stronger doesn’t mean things get easier, and what that has to do with emotional Self-care. I talk about Recovery a lot as a Self-care practice: Recovery is the ongoing practice of identifying your needs, then taking the necessary actions to meet them and fill your cup. When we think about recovery, the first thing that comes to mind is usually rest in the form of sleep, naps, massages, hot baths or showers, meditation, i.e. activities that require you to stop and be still. But. I have two kids and two dogs who also have needs and are my responsibility. There are times that I need recovery time, but they also need my attention and it’s hard to navigate those competing needs, especially because they are constantly fluctuating. Sometimes we can’t stop all the way to recover… and sometimes, we actually don’t need to. It’s so helpful when I can tune into my inner environment and figure out the kind of recovery I need to regulate and get back to being my best Self. That's why this episode is about active recovery -- so that you can learn to tell the difference between needing to stop, or just slow down. LEARN MORE: https://www.justinesones.com/blog/active-recovery SIGN UP FOR MY EMAILS: bit.ly/the-friday-feels

The 4th R: Revolution (aka what this is really about) You can’t fight for what’s right by doing nothing, and you will not survive the battle if you don’t take care of your Self. Revolution is about challenging unjust systems and creating meaningful change, and it’s why all this Self-care matters in the first place. In the words of Audre Lorde: “Caring for myself is not self-indulgence, it is self-preservation, and that is an act of political warfare.” Self-care isn’t just about feeling relaxed as you drift off to sleep at the end of the night (although that is really freaking nice), it’s about keeping yourself alive — and thriving — in the midst of a world that wants to keep you small. It’s about building the resilience to hold your ground when you’re challenged. Find all 4 Rs at justinesones.com/4rs Sign up for The Friday Feels email newsletter at bit.ly/thefridayfeels

Giving and receiving are a two sides of the same coin thing. And while a lot of wellness culture is focused on the routines that we create in our day-to-day to meet our needs, the Self-care picture isn't complete without talking about community care, nourishing connection, and the ways that we're there for each other. The rituals and routines that we set up to meet our needs are definitely important because you can’t pour from empty — but what do you do with the resources that you’re filling your cup of Self with? And how do you give without completely dumping that cup you carefully filled? How do you know what you’re available to give? This is about learning how to give in a generous, love, and boundaried, way. Read along(ish) at justinesones.com/blog/reserves Sign up for The Friday Feels newsletter at bit.ly/thefridayfeels Find all four Rs at justinesones.com/4rs

We are wired for Recovery. Whether we’re facing big changes that we’ve been working towards for a while, or are caught off guard by a sudden change of plans, not-so-good feelings and stressors are a normal part of life and we are wired to respond to the stimulus in our environment. Stress is normal and healthy, as long as we make space to process it. And being able to admit when things aren’t A-OK, so that you can do something about it, is a sign of health, not a sign of weakness or failing. Recovery is about learning how to be aware of and manage your fluctuating needs, in a way that not only sustains you — but helps you to create routines that allow you to thrive. Feeling good isn’t the point, and Recovery helps you meet your Self where you’re at. Follow along(ish) at justinesones.com/blog/recovery Find all 4Rs at justinesones.com/4rs Sign up for The Friday Feels email newsletter at bit.ly/thefridayfeels

There was a time that I would hear “retreat” and think about a super bougie experience: An escape to The Spa, time spent at a cabin in the woods without any wifi, or a silent meditation experience with a woman who smells like patchouli but calls herself Sage. What I didn’t think about was a wounded animal who was retreating to flee a threat; escaping to a quiet place so that it could lick its wounds and heal. In this episode, I'll introduce you to something I like to call the 4 Rs -- a framework that helps me to set better boundaries and practice Self-care. Read along (ish) with this episode at justinesones.com/blog/retreat, and sign up for the Friday Feels email newsletter at bit.ly/thefridayfeels to come along for this processing journey in real time.

In the third (and final) episode of this series, we're going to put this boundary-setting and feeling your feelings work into practice with the stack of Self-care cups -- an exercise that helps to illustrate the roles, relationships, and responsibilities we have, and, how to manage the competing demands of relational boundaries. Get ready to learn about why it's so hard to set boundaries, the consequences of not setting them, and how to figure out when "it's me, hi, I'm the problem," or "that's a you problem."

In part two of this three part series, we're going to move on from the B word (boundaries) to talk about the F word -- Feelings! The first episode was focused on what a healthy boundary is, and today's musings are about how our feelings come into play. We'll talk about how our feelings are where our boundaries begin, what stress has to do with boundary violations, how our feelings point to our needs, and the boundary setting feedback cycle of stressor >> feeling >> stress >> story >> reaction. This is all so important because the strength of a relationship isn’t the result of it never being damaged, it comes from our ability to repair — to learn from what happened, take responsibility for it, and do better next time. That's what this work is all about, and in order to do that, we need to connect with our feelings. Next up: Putting the work into relational practice with the stack of Self-care cups!

In the first of a three-part series, I'm digging into what a healthy boundary is, how boundaries protect us, why it's so important to honour pain in the healing process, and, why you need healthy boundaries to help you grow.

As I was preparing for a Self-care workshop that I was leading yesterday, I reflected on some of the ways that I’ve tended to my needs because I wanted to offer some tangible ideas and strategies that people can put to use right away — and I realized that when I lined up all of the practices, what I was looking at was more than just a list of feel-goods… it was a treatment plan. So. I called it My Self-care Prescription, shared it on yesterday’s call, and it was a hit! Today, I want to share that plan with you so that you can write your own prescription — one that goes beyond pedicures and bubble baths. Listen in to learn more!

To read along (ish) head to justinesones.com/blog/thief-of-rest

Remember when I started a podcast 6 years ago? Yeah, I forgot too. But I'm back at it, so let's get this party started! It's hard to summarize 6 years in a few minutes, but I did my best to catch you up on where I've been and what's up next... even though, to be honest, I have no idea what's next. 🤷‍♀️ So. Join me for some unfiltered, unedited conversations with myself + other incredible humans I know -- and we'll see where we end up!

If you don't have a website already, I definitely think that you should. Here are a few reasons why...

In this episode, I chat about why it's important to choose an area of focus for your practice, an exercise to think about what that niche could be for you, and how to talk about what you do in a way that makes it easy for your clients to share.

This episode is a brief introduction to social media strategy, and the work you need to do before you start to share content.

Sign up to join the community at www.TheMassageTherapyCollective.com Welcome to The Massage Therapy Collective - a place for massage therapists to connect, learn, and grow their business. This podcast is about: - marketing a service-based business - social media and content strategy - branding and positioning - communication, and - mindset - what it means to think like a boss