Athena Wellness Podcast - Reclaiming Our Warrior Spirit

#018  Today is Wednesday, time for a little wellness boost - a shortened episode to keep your Warrior Vibe high.

In this episode, Kathy works with the Joseph Campbell quote: "The cave you fear to enter holds the treasure you seek."

Have you ever set out to do something healthy for yourself feeling super committed, enthusiastic and energized? You make the plans, get the gear and start to take steps toward long-term change. But at some point, you lose momentum. You beat yourself up a bit, get back on track and give it a solid effort. And then something else derails you. Weeks go by and that intention you set becomes a memory.

As I wrote in ​The Athena Principles,​ there's a distance between where you are today and where you want to be. And embedded in the terrain between here and there is change. As we begin to cross that terrain, if we feel the change we want to make will cause more discomfort than the pain we're experiencing in our current situation, we may opt to stay trapped in a life situation that's not desirable.

In other words, we begin to work against ourselves. And that's what we'll be exploring today. 

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For episode materials, show notes or to submit a question for a future episode, visit www.athenawellness.com/podcast.

#017  In this episode, Kathy starts a series of discussions on more traditional wellness topics. The spark for these episodes is the seasonal shift toward longer, warmer days and harnessing the energetic momentum of Spring to boost vitality.

Here are the themes we explore: 

• The difference between wellness, well-being and vitality
• The three components of vitality - nutrition, movement and rest
• Suggestions for adjusting each component for a vitality boost

“There is a vitality, a life force, an energy, a quickening that is translated through you into action. And because there's only one of you in all time, this expression is unique.” Martha Graham.

Links mentioned during the show:

World Health Organization – Physical Activity Guidelines 2020

 Centers for Disease Control – Adult Physical Activity

 Exercise as a Tool to Help the Immune System

If you'd like to join our circle and never miss a weekly episode, please hit subscribe. 

For episode materials, show notes or to submit a question for a future episode, visit:
https://athenawellness.com/podcast

#016  Today is Wednesday, time for a little wellness boost - a shortened episode to keep your Warrior Vibe high.

In this episode, Kathy continues the discussion on  journaling from Episode Fifteen.  That episode outlined the benefits and "how tos" of journaling for well-being.  Today, Kathy shares how to deepen the conversation with ourselves and our lives.

The best way to dive deeper  is through writing micro memoirs. Micro memoir is defined as a captured moment in life that opens into deeper, meaningful insights and connects with the broader human experience.  It's like a written version of a Polaroid picture, a snapshot of a moment in time.

These moments are less about reporting what happened and more about interpreting a feeling. It’s a way in - a portal to discovery. And when we write about these moments with curiosity in how they make us feel, we invite mystery. That's when we can experience a magical leap or a surprising turn - a dive into deeper waters.

If you'd like to join our circle and never miss a weekly episode, please hit subscribe.  While you're there, you can rate the podcast by highlighting the stars that match your experience.  Much appreciated!

For episode materials, show notes or to submit a question for a future episode, visit www.athenawellness.com/podcast.

#015  In this episode, Kathy shares her go-to practice to work through all of life's complexities. It's also the simplest way to support and boost well-being. The practice is journaling - part confidant, part sounding board, part traveling companion - going to the page can be a salvation.

Whether you're a seasoned journaler or someone who is journaling-curious, there's something for you in this episode. And no, you don't need to consider yourself a writer.

These are the themes we explore: 

• What journaling for well-being is and why it works,
• How to do it
• How to strengthen the writer’s muscle by going deeper on a topic.

The practice of journaling is  expansive and feels like discovery. It encompasses large life themes, such as personal relationships, professional matters, work/life balance, major life changes and envisioning the next phase of life. Journaling is a healthy way to ponder, explore and process  significant life experiences.

Links mentioned during the show:

Emotional and Physical Health Benefits of Expressive Writing

Cognitive Benefits of Writing

Expressive Writing, Dr. James W. Pennebaker

Spark Change:  108 Provocative Questions for Spiritual Evolution

Bullet Journal

If you'd like to join our circle and never miss a weekly episode, please hit subscribe. 

For episode materials, show notes or to submit a question for a future episode, visit:
https://athenawellness.com/podcast

#014  Today is Wednesday, time for a little wellness boost - a shortened episode to keep your Warrior Vibe high.

In this episode, Kathy continues the discussion on mindful eating from Episode Thirteen, focusing on food cravings - what causes them and how to mindfully address them.   

Topics covered include:

• What is a craving?
• The difference between true hunger and non-physical hunger
• Strategies for mindfully dealing with cravings

Mindfulness doesn't make the desire or the craving goes away, just like meditation can't make our thoughts disappear. But  mindful strategies support us as we work through the intensity associated with these feelings. And it gives us the opportunity to choose to pause and break the chain of acting on these desires - addressing the trigger, not the craving.

If you'd like to join our circle and never miss a weekly episode, please hit subscribe.  While you're there, you can rate the podcast by highlighting the stars that match your experience.  Much appreciated!

For episode materials, show notes or to submit a question for a future episode, visit www.athenawellness.com/podcast.

#013  Research has indicated that we can make more than 200 food decisions a day. Almost all of them are made unconsciously, which can lead to unhealthy food choices and overeating. But we can shift this by increasing our food awareness through mindfulness.

And studies have shown mindful eating can boost overall wellness and can have a positive impact on eating disorders, impulse control and weight loss, and implementing positive wellness behavior change. 

 Topics explored include:

1.    What mindful eating is and why we should do it

2.     What triggers hunger

3.     How to practice mindful eating

May these practices  help you enjoy a wide range of food in the right amount for you. 

Links to studies mentioned in the episode:
Mindful Eating: Trait and State Mindfulness Predict Healthier Eating Behavior 

Self-Selection Diet Study:  Canadian Medical Association Journal

Mindless Eating:  The 200 Daily Food Decisions We Overlook

If you'd like to join our circle and never miss a weekly episode, please hit subscribe. 

For episode materials, show notes or to submit a question for a future episode, visit:
https://athenawellness.com/podcast

#012  Today is Wednesday, time for a little wellness boost - a shortened episode to keep your Warrior Vibe high.

In this episode, Kathy continues the discussion on self-care as self-love from Episode Eleven.  That episode ended with a process to create your own self-care plan.  Today, Kathy shares how she put herself through the steps so you have a tangible self-care plan example.  The episode begins with how wellness routines change over time because our bodies change, our life circumstances change and our intentions or goals change.

Topics covered include:

• How wellness practices evolve over time
• Examples of Kathy's practices through the decades
• Small changes Kathy recently implemented to her wellness routine

The intent in sharing these practices is to show how fitness levels can increase as we age.  It takes time, but small, consistent steps can make a big impact.  And it's highly encouraged to add some fun to your routine as well!

If you'd like to join our circle and never miss a weekly episode, please hit subscribe.  While you're there, you can rate the podcast by highlighting the stars that match your experience.  Much appreciated!

For episode materials, show notes or to submit a question for a future episode, visit www.athenawellness.com/podcast.

#011  This episode is being released on Valentine’s Day, a reminder of the  joy in expressing affection for our significant other with some sort of token or celebration, or both.  But kind words and sweet actions can extend beyond our one and only.  And it can be the perfect time to gift ourselves with the same love and thoughtfulness in the form of self-care.

Good self-care is having respect for our own well-being and happiness.  It starts with recognizing where we can judge or be critical of ourselves, especially when negative thoughts or feelings arise and choosing kindness.  Over time, we can learn to pause in times of emotional reactivity and take a deep breath.  With practice, we find we can choose more compassionate behavior.  This can lead to making healthier choices for ourselves in mind, body and spirit.

 With that sense of gentleness, here are the themes we’ll be exploring today:

1.     Defining what good self-care is for you

2.     Identifying self-care needs and selecting a focus activity

3.     Creating a self-care refueling plan

The very act of slowing down, even for a short amount of time, can have great benefit.  By committing to a consistent self-care program, your partner, family and friends will feel the effect as your stress levels decrease and well-being increases.

The better we are at taking care of ourselves, the more energy we have to share with others.

If you'd like to join our circle and never miss a weekly episode, please hit subscribe. 

For episode materials, show notes or to submit a question for a future episode, visit:
https://athenawellness.com/podcast

#010  Today is Wednesday, time for a little wellness boost - a shortened episode to keep your Warrior Vibe high.

In this episode, Kathy explores how to create a meaningful practice.  At its core, a practice is a method for showing up and connecting with yourself.  You can think of your practice as an intentional way to bear witness to your life.

Topics covered include:

• What is a practice?
• Why practice?
• Elements that create a practice

You can create a practice around any activity you feel deeply drawn to:  writing, walking, meditating, visual arts, music, being in nature, to name a few.

Your practice is an investment in yourself.  It will continuously evolve as you grow, opening new possibilities along the way.  And it's a wonderful way to bring a light heart and beginner's mind to an activity you love.

Episode Links:

• Writing Down the Bones
• Natalie Goldberg

If you'd like to join our circle and never miss a weekly episode, please hit subscribe.  While you're there, you can rate the podcast by highlighting the stars that match your experience.  Much appreciated!

For episode materials, show notes or to submit a question for a future episode, visit www.athenawellness.com/podcast.

#009  Today's show was inspired by several listener questions that had a similar theme, which was: "Can spending time doing what I love lead to living a meaningful life I love?  It seems the episodes on creating a values-aligned work portfolio and living a mosaic life resonated, but some were unsure if the time investment would turn into tangible life changes that deepened their purpose.

Using a quote from Steve Jobs as inspiration, we'll look backwards with the intent of finding meaning in our experiences and use that insight as a way to move forward toward the meaning we desire. 

The themes we'll cover include:

• The Past: Recognizing themes and patterns
• The Present: The discipline of discerning focus
• The Future: Trusting what's meaningful to you

Episode Links:

• Steve Jobs Stanford Commencement Speech
• BMC Geriatrics Study

If you'd like to join our circle and never miss a weekly episode, please hit subscribe. 

For episode materials, show notes or to submit a question for a future episode, visit:
https://athenawellness.com/podcast