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Finding Your Flow Again: How to Rebuild Momentum After Burnout

Episode Description:

Have you ever felt like you’ve lost your rhythm: the energy, motivation, and flow that once came naturally? You’re not alone.

In this episode, Jama shares how a slow season in both business and life helped her rebuild from the inside out. After years of pushing hard, juggling photography, fitness, and entrepreneurship, she found herself burnt out, unmotivated, and unsure of how to move forward. But instead of forcing momentum, she learned to rebuild it, through stillness, strength, and consistency.

This honest conversation is about rediscovering your flow after burnout, and how physical health, mindset, and brand alignment are all connected. Jama opens up about how slowing down to rebuild her body’s strength helped her reset her energy, creativity, and confidence.

If you’ve been stuck, exhausted, or in a season where nothing seems to click, this episode is your reminder that slowing down doesn’t mean falling behind. It’s the reset that helps you come back stronger, in business, in life, and in yourself.

In this episode, Jama shares:

• How burnout can actually be a turning point for growth
• Why rebuilding your body helps reignite your creativity
• The link between physical strength and brand momentum
• Practical steps to get your rhythm back without burnout
• How to create lasting momentum through small daily actions

Because real flow isn’t found in hustle, it’s built in alignment.

Timestamps:

– Hook: The power of a slowdown
 – Jama’s slow season and what it revealed
– How rebuilding physical strength reignited creativity
– The connection between energy, body, and business
– Small shifts that rebuild self-trust and flow
– Why momentum is built in calm, not chaos
 – Closing reflection: the gift of a reset season

Key Takeaways:

• A slowdown isn’t failure, but an invitation to reset.
• Physical movement is often the first step to rebuilding creative momentum.
• Burnout recovery starts by reconnecting to what actually fuels you.
• Consistency beats intensity when rebuilding energy and focus.
• Flow returns when you align your body, mind, and purpose.

Closing Note:

You don’t have to chase momentum, you can create it.
Start small, move intentionally, and trust that every step forward builds the foundation for your next chapter of strength, confidence, and flow.

https://www.jamapantel.com

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Rebuilding Strength in Midlife: What It Really Means to Be Strong

Episode Description:

What does strength look like when the version you used to know doesn’t fit anymore?

In this episode, Jama opens up about what it really means to rebuild strength in midlife: not just in your body, but in your mindset, your confidence, and the way you show up in your brand.

After years of defining strength through marathon training, hustle, and pushing harder, Jama hit a point where her body and energy said, “No more.” What followed was a deep shift, one that redefined how she approached fitness, creativity, and success.

Whether you’re a runner, a business owner, or just a woman navigating this new chapter of life, this episode will remind you that strength isn’t something you lose, it’s something you rebuild differently.

In this episode, Jama shares:

• How her definition of strength changed after hitting burnout
• The lessons she learned from shifting her training and lifestyle
• Why your body and your brand both need recovery to grow
• How alignment creates more power than constant hustle
• What “strong” actually looks like in this season of life

Because strength isn’t about doing more, it’s about learning to trust yourself enough to do what truly matters.

Timestamps:

– Hook: When strength stops looking like it used to
– How Jama’s running journey changed everything
– The truth about burnout and body signals
– Why pushing harder doesn’t always make you stronger
 – The link between body alignment and brand alignment
– What rebuilding strength really means
– Closing reflections: strong looks different now

Key Takeaways:

• True strength isn’t performance — it’s presence.
• Rest and recovery build more resilience than constant output.
• Your body and your business both need seasons of rebuilding.
• Alignment, not intensity, sustains your energy and creativity.
• Strength in midlife is about sustainability, not speed.

Closing Note:

If your definition of strong is shifting, it’s because you are. You don’t have to prove your power anymore, you just have to embody it.
The more you honor where you are, the stronger your foundation becomes, in your body, your work, and your brand.

https://www.jamapantel.com

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Brand Building in Midlife: Why Your Body Is Rewriting the Script

Episode Description:

What happens when the woman you’ve always been starts to shift, and suddenly, the way you’ve been showing up in your brand no longer fits?

In this episode, Jama gets real about one of the least-talked-about parts of brand building: what happens when your body starts changing right alongside your business. From perimenopause and hormone shifts to brain fog and burnout, Jama opens up about how midlife can feel like a “second puberty” and why that doesn’t mean you’ve lost your edge.

Instead, it’s an invitation to realign. To stop pushing and start listening. To build your brand from the place you are now not where you used to be.

If you’ve been feeling off, disconnected, or like your old strategies don’t work anymore, this conversation will help you reconnect with yourself, your purpose, and your brand with more ease and authenticity.

In this episode, Jama shares:

• How midlife transitions impact your energy, creativity, and confidence
• Why physical and emotional changes affect how you show up in your brand
• What it looks like to build a business that honors your season of life
• How slowing down can actually strengthen your message
• The truth about “second puberty” and what it’s teaching us about alignment

Because the strongest brands aren’t built on constant hustle, they’re built on wholeness.

Timestamps:

 – Hook: When your body feels under new management
– The connection between midlife and brand identity
– Jama’s personal story: feeling off but realizing it’s evolution
– Why perimenopause and burnout show up together
– Reframing strength and visibility in midlife
 – How to let your body guide your business strategy
– Final thoughts: your brand evolves when you do

Key Takeaways:

• Midlife isn’t a setback, it’s a recalibration for a new kind of strength.
• Your body’s changes can actually make your brand more authentic.
• The more aligned you are personally, the more magnetic your brand becomes.
• “Second puberty” isn’t the end, it’s the start of a wiser, more grounded version of you.
• Building a brand in midlife means honoring your body, your boundaries, and your bandwidth.

Closing Note:

Your brand doesn’t need the version of you who could do it all, it needs the version of you who knows what actually matters.

When you learn to align your message with your body’s wisdom, everything you create becomes more powerful and sustainable.

From Kena:

Hey beauty,

You’ve done it all…
the roles, the responsibilities, the giving.

Now it’s your season to receive.
To rise.
To return home — to you.

🦋 Join me for First You: Come Home to Yourself, a free 3-day activation (Nov 18–20, 11am ET).

Because when you choose you first,
everything else begins to align. 

https://midlifebutterfly.ca/firstyouactivation

https://www.jamapantel.com

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The Myth of Motivation (and What Actually Keeps You Going)

Episode Description:

Everyone loves to talk about motivation, but what about the days when it completely disappears?

In this week’s episode, Jama breaks down one of the biggest misconceptions in personal growth: that motivation is the key to success. Spoiler alert, it’s not. Motivation is fleeting, and the people who keep showing up aren’t running on inspiration; they’re fueled by trust, discipline, and small daily habits that build momentum.

Jama shares personal stories from marathon training, business building, and everyday life to show how consistency beats motivation every single time. If you’ve been waiting to “feel ready” before starting something, this episode will remind you that the feeling you’re looking for comes after you take action, not before.

In this episode, you’ll learn:

• Why waiting for motivation keeps you stuck
• How discipline is really self-respect in motion
• The difference between momentum and motivation
• Why imperfect action always beats perfect planning
• How to rebuild trust with yourself through consistency

Timestamps:

– Hook: When motivation disappears and discipline steps in
 – Why motivation can’t be trusted to stay
– Jama’s story of showing up on the hard days
– The link between discipline and self-respect
– Momentum vs. motivation — what really drives results
– Practical ways to move even when you don’t feel like it
– Closing reflection: build momentum, not excuses

Key Takeaways:

• Motivation gets you started, but momentum keeps you going.
• Consistency isn’t about perfection, it’s about showing up, especially when you don’t feel like it.
• Self-trust is built one small promise at a time.
• You don’t need to wait until you’re ready; action creates readiness.
• Motivation is temporary, but resilience lasts.

Closing Note:

Stop chasing motivation and start building momentum. The confidence you’re craving is waiting on the other side of action.

Good Girl Detox by Dana Hunter Fradella

Imagine this: You're about to make a big decision that expands your business, advocates for your family or moves you in the direction of what you've said you want. 

And instead of overthinking, spiraling in indecision or signing up for another course, you confidently say:

Yes.

No.

I need this.

I want this to happen, or

Here's what we're going to do: 

You know yourself. You know what's important. You source your own internal guidance and feel empowered to make decisions that support you and your success.

You're confident. You know your own wholeness. You take brave action and make courageous decisions. 

You've detoxed your inner good girl conditioning. 

That's what every woman deserves, but many of us are still buying the lies of being stuck, blocked or afraid. 

You're not stuck. Or blocked. Or afraid.

But you may just have Good Girl Conditioning. And it's keeping you from everything you say you want.

Join my friend, breakthrough success coach and top 5% podcast host Dana Hunter Fradella, founder of Girls Who Recover, for The Good Girl Detox: Shatter Ceilings, Ditch Perfectionism, and Create Your Next-Level Success — happening Thursday, November 13 at 12pm CT.

Come ready to break the invisible rules you're following, unleash your voice and unapologetically create your next level of success.

https://www.jamapantel.com

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Your Body Is Talking. Are You Listening?

Episode Description / Show Notes:

We live in a world that praises pushing through, hustling harder, and ignoring what our bodies are trying to tell us. But what if strength isn’t about doing more, it’s about slowing down long enough to listen?

In this week’s episode, Jama gets real about the moment she realized her body had been trying to get her attention for years. From overtraining and exhaustion to the emotional signals we tend to brush off, she shares what happens when we stop treating our bodies like they’re working against us and start partnering with them instead.

If you’ve been feeling off lately, tired, bloated, burned out, or just disconnected, this episode will help you tune back in. It’s not weakness to rest. It’s wisdom to pay attention.

In this episode, Jama talks about:

• How ignoring your body’s whispers leads to burnout and breakdown
• The connection between emotional stress and physical symptoms
• Why midlife and perimenopause are key times to start listening
• How to rebuild trust with your body after years of pushing through
• What true strength looks like when you stop fighting yourself

Timestamps:

 – Hook: When your body’s been screaming and you’re still saying “I’m fine”
– Why strength isn’t always about pushing harder
– Jama’s story: when her body finally said “enough”
– Emotional stress and physical symptoms
– How women in midlife lose connection with their bodies
 – What listening actually looks like
– Closing reflection: your body isn’t betraying you, it’s guiding you

Key Takeaways:

• Your body speaks through symptoms, fatigue, and intuition, so pay attention before it has to shout.
• True strength is knowing when to rest, not just when to push.
• Perimenopause and midlife shifts are invitations to reconnect, not signs of decline.
• The relationship you have with your body sets the tone for every other part of your life.
• Listening is the new discipline.

Closing Note:

You don’t have to “earn” rest. You just have to honor your body enough to hear it. When you start treating your body like a partner instead of a project, everything changes.

CTA:

If this episode spoke to you, share it with a friend who’s been pushing too hard. And connect with Jama on Instagram @JamaPantel
— she’d love to hear what your body’s been trying to tell you.

https://www.jamapantel.com

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When You Outgrow the Version of Yourself Everyone Knows:

At some point, we all outgrow the version of ourselves that everyone else still recognizes. The one who fit neatly into a box that used to feel right. But what happens when you start to change, and the world hasn’t caught up yet?

In this episode, Jama opens up about the tension that comes with evolving into someone new while still being seen through the lens of who you used to be. She shares her personal story of moving beyond the identity that defined her for years, the photographer, the creative, the one everyone counted on to show up in a certain way, and how she’s learning to honor who she’s becoming.

If you’ve ever felt torn between holding on and letting go, or wondered why change can feel so lonely even when it’s good, this episode is for you. It’s an honest look at growth, identity, and the quiet courage it takes to rewrite your story in real time.

Timestamps:

 – Hook: The moment you realize the world still sees the old you
– Why evolving feels lonely (and why that’s normal)
– Jama’s personal story of shifting identity
– The discomfort others feel when you start changing
– Learning to stay steady in the in-between
– Outgrowing your old self with grace
– Closing reflections on reinvention and self-trust

Key Takeaways:

• Growth can make others uncomfortable, and that’s okay.
• Outgrowing who you were isn’t betrayal; it’s honoring your next evolution.
• The gap between the old and new versions of you is where true transformation happens.
• You don’t owe anyone the same version of yourself forever.
• The people meant for your next chapter will recognize the new you, even before you fully do.

Closing Note:

If you’re standing in that in-between, where you feel yourself shifting but can’t quite explain it, trust that you’re not lost, you’re becoming. This is what growth looks like in real time.

CTA:

If this episode spoke to you, share it with a friend who’s reinventing herself, too. And come say hi on Instagram @JamaPantel
— Jama would love to hear what part of yourself you’re rediscovering.

https://www.jamapantel.com

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Episode Description:

Have you ever found yourself wondering why the things that used to light you up suddenly feel heavy? In this episode, Jama opens up about her own season of shift, that uncomfortable but necessary space between who you were and who you’re becoming.

She shares how even the routines, passions, and business strategies that once worked can stop feeling aligned as we evolve. It’s not burnout. It’s growth.

If you’ve been feeling off, unmotivated, or disconnected from what used to feel like “you,” this episode is your reminder that change doesn’t mean failure. It means evolution. Jama talks about how to recognize those signs, stop forcing old systems, and make space for the next version of yourself to emerge.

Tune in if you’re ready to:

• Stop beating yourself up for feeling “off”
• Recognize the signs that you’re outgrowing a season
• Learn how to listen when your body, business, or creativity starts to shift
• Give yourself permission to evolve

Because sometimes, the most powerful thing you can do is stop trying to fit into what no longer feels right.

Timestamps:

- When what used to work… doesn’t
- Real talk about burnout vs. evolution
– The moment Jama realized she was shifting directions
 – Why your old routines might not fit anymore
– Letting go without guilt
 – Closing reflection: It’s not failure, it’s growth

Key Takeaways:

• When something that used to bring joy starts feeling heavy, it’s a signal, not a setback.
• Growth often feels like confusion before it feels like clarity.
• Your old systems aren’t wrong — they just served their purpose.
• Evolution requires space, not shame.

https://www.jamapantel.com

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Why Slowing Down Is Strategic: Self-Care and Sustainable Brand Building

Description:
If you’ve ever felt guilty for taking a break, even when you know you need one, this episode is for you. After a much-needed vacation, Jama is back with a grounded reminder: you can’t build a brand if you’re running on empty behind the scenes.

In this episode of Brand Building: Living the Whole Picture, Jama opens up about how stepping away created more clarity than any content strategy ever could. She shares what self-care actually looks like for real women building real brands, and why rest isn’t just restorative, it’s a business decision.

Because brand building isn’t just about what the world sees. It’s about what’s going on behind the curtain and if you’re not taking care of your energy, you’re not building something sustainable.

Timestamps:

– I’m back from vacation and here’s what I realized
– The guilt that creeps in when we try to slow down
– Why I chose not to batch before leaving town
– Self-care isn’t optional—it’s leadership
– What self-care looked like for me (spoiler: it wasn’t skincare)
– The clarity and creativity that came after doing nothing
– Taking a break helps your brand more than any checklist
– The truth behind Living the Whole Picture
– You are the core of your brand
– Pause vs. resistance: how to tell the difference
– Your permission slip to rest
– What’s next for the podcast (and a hint at a possible shift)

Key Takeaways:

• Self-care is strategic. If your nervous system is screaming for stillness, no template or productivity hack will fix that.
• The visible parts of your brand don’t matter if your energy is burnt out. Showing up consistently requires sustainability.
• Breaks are part of the process. When you step away, you create space for clarity and creativity.
• You are the brand. Taking care of yourself is brand building.
• Rest prevents burnout. It’s not a sign of weakness, it’s leadership.

Call to Action:
Take a minute today and ask yourself:

Is it resistance or is it depletion?

Then act accordingly.

If this episode gave you a moment to breathe or a reminder you didn’t know you needed, please share it with a fellow brand-builder who might be in the same season.

And if you’re enjoying Brand Building: Living the Whole Picture, leave a rating or review. It helps other women like you find the show. Thanks for letting me live the whole picture with you. Talk soon.

https://www.jamapantel.com

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Hey y’all, it’s your podcast bestie, Jama. I'm just popping in for a quick check-in.

I’m actually on vacation this week, and instead of pushing out a new episode just to stay on schedule, I decided to take a little breather.

I’ll be back next week, maybe with a new episode, maybe with a pivot… I haven’t fully decided yet. But I wanted to say thank you so much for being here and for tuning in each week.

This space means a lot to me, and I’m just giving myself a little room to think about what’s next without the pressure to rush it.

So that’s it for now, short and sweet and under a minute. 

Enjoy your week, and I’ll talk to y’all soon. Bye

https://www.jamapantel.com

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Episode Summary:

You’ve got the experience, the credentials, and the track record.
So why do you still feel invisible?

In this episode, Jama dives into the emotional weight of being overqualified but overlooked—especially for women in leadership or male-dominated industries. If you've ever felt like your presence doesn’t match your potential, this one will hit home.

This conversation is for the woman who’s tired of proving herself and ready to step into visibility with ownership, not overexplanation.

Timestamps:

00:00 – If you’re overqualified but still feel overlooked, this is for you
00:07 – When you’ve done everything right and still don’t feel seen
00:48 – How being overqualified doesn’t guarantee visibility
01:27 – Jama’s story from politics: doing the work but staying behind the scenes
02:10 – Visibility isn’t about competence—it’s about ownership and voice
02:38 – Action steps to stop shrinking and start owning your space
03:03 – Your voice already belongs in the spotlight
03:41 – Final reminder: You’ve earned your place—it’s time to show up like it

Key Takeaways:

• Being overqualified won’t make you visible if you’re stuck in proving mode
• You don’t have to earn the right to be seen. You already have it
• Confidence grows when you name your value out loud, not just in private
• Visibility requires ownership, not more credentials
• You’re not invisible. You’re just stepping into your full presence

 Keywords:

being overlooked at work, high-achieving women, leadership and visibility, overqualified but unseen, women in male-dominated spaces, women feeling invisible, proving yourself as a woman, professional confidence, personal brand presence, how to be seen in leadership

Call to Action:

If this episode hit home, share it with a woman who’s done the work but still feels unseen.

And if you haven’t yet, leave a quick review. This helps the show reach more women who are ready to stop waiting for permission and start showing up like they belong.

You’ve already earned your place. Now it’s time to show up like it.

https://www.jamapantel.com