#275  This is the tenth episode of the Strong & Vital Series, a well-being series focused on the importance of proactive wellness in midlife and beyond.

Join Kathy today as she turns our attention to a powerful and accessible tool for gaining clarity and insight:  the practice of journaling.  She shares both personal insights and actionable strategies.

In this episode, we'll cover:

• What true journaling is and why it's more flexible than you think;
• The benefits of journaling for mental well-being, stress reduction, and unlocking intuition;
• How journaling provides a distinct edge for professionals navigating workplace complexities;
• Practical tips to start your journaling practice today, even if you've never written before; and
• Why consistency is key to building self-trust and unlocking big dreams.

Whether you're exploring a career pivot, seeking more meaning, or simply want to clarify your path forward, this episode will show you how the simple act of writing can illuminate your way.

Links:

• Free PDF:  Action Plan Template
• YouTube:  The Athena Wellness Channel
• Work with Kathy:  Coaching Opportunities
• Email Kathy:  [email protected]

#274  This is the ninth episode of the Strong & Vital Series, a well-being series focused on the importance of proactive wellness in midlife and beyond.

In the last installment of the Strong and Vital series, we laid the groundwork for understanding the profound impact of daily practices on our well-being, moving beyond rigid routines to embrace intentional actions that cultivate self-awareness, access inner wisdom, and foster greater emotional resilience.

Join Kathy today as she turns our attention to a powerful and accessible tool for cultivating inner calm and wisdom:  the practice of contemplation.

In this episode, we'll cover:

• What contemplative practices are and the many forms they can take;
• Why creating intentional moments of stillness can be beneficial during times of transition;
• Simple yet effective ways to begin integrating a contemplative practice into your daily routine; and
• How small consistent moments of quiet reflection can lead to profound insights and a greater sense of presence.

If you’re looking for an effective way to quiet your mind, connect with your inner knowing, and navigate life with more clarity and peace, then you’re in the right place as we explore the transformative power of contemplation together.

Links:

• Free PDF:  Action Plan Template
• YouTube:  The Athena Wellness Channel
• Work with Kathy:  Coaching Opportunities
• Email Kathy:  [email protected]

#273  This is the eighth episode of the Strong & Vital Series, a well-being series focused on the importance of proactive wellness in midlife and beyond.

Join Kathy as she explores the transformative power of daily practices.  Moving beyond the often-rigid structure of morning and evening routines, she discusses the concept of intentional actions designed to cultivate self-awareness, access inner wisdom, and foster greater emotional well-being during the significant life transitions.

In this episode, we'll cover:

• The evolution from routines to practices;
• Why practices matter in midlife;
• Foundational principles for effective practice; and
• How to create your own supportive daily practices.

This episode is for anyone seeking to move beyond the surface of daily routines and cultivate deeper self-awareness, inner peace, and a more intentional way of living during the transformative years of midlife.  You'll gain valuable insights and practical principles to weave powerful practices into the fabric of your everyday life.

Links:

• Free PDF:  Action Plan Template
• YouTube:  The Athena Wellness Channel
• Work with Kathy:  Coaching Opportunities
• Email Kathy:  [email protected]

#272  This is the seventh episode of the Strong & Vital Series, a well-being series focused on the importance of proactive wellness in midlife and beyond.

In this episode, we shift our focus outward, exploring the powerful connections that shape our lives: our relationships.  We move beyond individual strength to understand how our living web of connections directly impacts our well-being, especially as we navigate midlife transitions.

Join Kathy as she guides us through the concept of Indra's Net, revealing how our relationships act as "jewels,"reflecting our brilliance and contributing to the beauty of our lives.

In this episode, we'll cover:

• The concept of Indra's Net and the importance of interconnectedness;
• Practical steps to strengthen intimate and familial relationships;
• Strategies for repairing frayed connections and maintaining a healthy network;
• Ways to expand your network and cultivate supportive communities; and
• The impact of strong relationships on emotional resilience and overall well-being.

We'll end with an exploration of how cultivating a vibrant living web influences every aspect of your life, and why strong connections are your greatest source of resilience during times of transformation.

This episode is for anyone seeking to deepen their understanding of relationships, build a supportive network, and navigate life's transitions with grace and connection.  You'll find valuable insights and actionable tools to weave a resilient and fulfilling relational ecosystem.

Links:

• Free PDF:  Action Plan Template
• YouTube:  The Athena Wellness Channel
• Work with Kathy:  Coaching Opportunities
• Email Kathy:  [email protected]

#271  This is the sixth episode of the Strong & Vital Series, a well-being series focused on the importance of proactive wellness in midlife and beyond.

In this episode, we shift our focus inward, exploring the often-overlooked foundation of well-being: your connection to yourself.  We move beyond external measures of strength to discover the enduring power of inner knowing, especially as we navigate life's transformative transitions.

Join Kathy as she shares her journey of connecting with her inner self and embracing a life of ease and harmony.

Join Kathy as she shares her personal journey, revealing how a major life transition led her to uncover the missing piece in her wellness – a deep, reliable connection to her inner compass. 

In addition, we’ll cover:

• The components of inner connection;
• The impact of inner connection on your overall well-being; and
• Practical steps to cultivate inner strength and build resilience.

We’ll end with an exploration of how cultivating inner strength influences every aspect of your life, and why connecting to your inner self is your greatest source of resilience during times of transition.

This episode is for anyone seeking to redefine strength, to find deeper meaning in their personal and professional lives, and to navigate life’s transitions with grace and authenticity. You'll find valuable insights and actionable toolsto build a lasting foundation for well-being.

Links:

• Free PDF:  Action Plan Template
• YouTube:  The Athena Wellness Channel
• Work with Kathy:  Coaching Opportunities
• Email Kathy:  [email protected]

#270  This is the fifth episode of the Strong & Vital Series, a well-being series focused on the importance of proactive wellness in midlife and beyond.

In this episode, we explore the transformative power of natural flow in midlife, moving beyond physical strength to discover a deeper vitality.

Join Kathy as she shares her journey of connecting with her inner self and embracing a life of ease and harmony.

We’ll cover:

• The three pillars of natural flow: Simplify, Flow, and Create;
• How to align your actions with your core values;
• Techniques for trusting your intuition;
• Creative outlets for expressing your true self; and
• Tips for integrating natural flow into your daily life.

This episode is for looking to move beyond surface-level living and embrace a truly authentic and fulfilling existence. You'll find valuable insights and actionable tips to navigate life's currents with grace and resilience.

Links:

• Free PDF:  Action Plan Template
• YouTube:  The Athena Wellness Channel
• Work with Kathy:  Coaching Opportunities
• Email Kathy:  [email protected]

#269  This is the fourth episode of the Strong & Vital Series, a well-being series focused on the importance of proactive wellness in midlife and beyond.

In this episode, we explore what it truly means to be nourished.  It's more than just eating healthy – it's about nurturing your body, mind, and spirit. 

Join Kathy as she shares her journey from calorie-counting to understanding the profound connection between food, mind and spirit.

We’ll cover:

• The true meaning of holistic nourishment;
• Lessons from ancestral food practices;
• Navigating the modern food landscape;
• Practical strategies for nourishing the body, mind and spirit; and
• Tips for integrating nourishment into daily life. 

We’ll end with a heartwarming story that beautifully illustrates the power of food to connect and deepen relationships.

This episode is for anyone looking to go beyond surface-level health and embrace a truly vibrant and balanced life. Whether you're in midlife or simply seeking a more holistic approach to well-being, you'll find valuable insights and actionable tips in this episode. 

Links:

• Free PDF:  Action Plan Template
• Free PDF:  ProLon Journal
• YouTube:  The Athena Wellness Channel
• Work with Kathy:  Coaching Opportunities
• Email Kathy:  [email protected]
• Brendan Brazier’s book:  Thrive

#268  This is the third episode of the Strong & Vital Series, a well-being series focused on the importance of proactive wellness in midlife and beyond.

In this episode, Kathy shares her CrossFit experience and the stories of others who have enjoyed powerlifting well into their 80s and 90s.  In addition, we cover:

• Five things you may not know about CrossFit and functional movement;
• The ten fitness elements that are included in the CrossFit philosophy;
• How functional movement impacts your everyday life;
• The benefits of CrossFit beyond muscle strength, such as joint health, bone density, and mental well-being; and
• Actionable advice for getting started, including scaling, modifying and consulting your healthcare professionals.

By the end of this episode, you’ll have a better appreciation of CrossFit and the importance of incorporating functional movement into your exercise routine.

Links:

• Free PDF:  Action Plan Template
• YouTube:  The Athena Wellness Channel
• Work with Kathy:  Coaching Opportunities
• Email Kathy:  [email protected]
• Jacinto Bonilla:  Jacinto’s Instagram account
• Edith Murway-Traina:  Guinness Book of World Records article

Disclaimer:  This podcast is for informational purposes only and should not be considered medical advice.  Consult with your healthcare professional before making any significant changes to your diet or exercise routine.

#267  This is the second episode of the Strong & Vital Series, a well-being series focused on the importance of proactive wellness in midlife and beyond.

Today, we’ll explore:

• The difference between movement, exercise and training;
• Activity guidelines and examples of moderate and vigorous activities;
• What heart rate zones are and how to use them to monitor your exercise effectiveness;
• Things to consider to add more movement to your day; and
• How to create a sustainable fitness plan focused on activities you enjoy.

By the end of this episode, you’ll have a greater awareness of how consistent activity can transform your health and well-being, not just by preventing disease, but by enhancing your overall quality of life.

Enjoy this healthy dose of the best medicine there is – movement! 

Athena Wellness links:

• Free PDF:  Action Plan Template
• YouTube:  The Athena Wellness Channel
• Work with Kathy:  Coaching Opportunities
• Email Kathy:  [email protected]

Disclaimer:  This podcast is for informational purposes only and should not be considered medical advice.  Consult with your healthcare professional before making any significant changes to your diet or exercise routine.

#266  In this inaugural episode of the Strong & Vital Series, we explore the importance of proactive wellness in midlife and beyond.

Discover how to break free from the notion of inevitable decline and create an "upward spiral" of well-being by making small, consistent changes to your lifestyle.  We'll introduce the Holistic Wellness Spectrum – a framework for assessing your well-being in three key areas: Vitality, Flow, and Connection.  

This actionable episode lays the foundation for a journey toward a more vibrant, independent, and fulfilling future.

Key Takeaways:

• Redefining Wellness:  Understand the multifaceted nature of wellness, encompassing physical, mental, emotional, and social well-being.
• The Power of Proactivity:  Learn why proactive wellness is crucial for maintaining independence, enhancing quality of life, and reducing the risk of chronic diseases.
• The Upward Spiral of Well-being:  Discover how small, consistent actions can create a positive feedback loop that fuels your wellness journey.
• Introducing the Holistic Wellness Spectrum:  Gain an overview of the three key areas of wellness: Vitality, Flow, and Connection.

Link:  Free PDF mentioned in video:  Holistic Wellness Spectrum

Additional Athena Wellness links:

YouTube:  The Athena Wellness Channel

Work with Kathy:  Coaching Opportunities

Email Kathy:  [email protected]

Disclaimer:  This podcast is for informational purposes only and should not be considered medical advice.  Consult with your healthcare professional before making any significant changes to your diet or exercise routine.