Not all gifts belong under the tree. Some show up as passive-aggressive comments, unsolicited advice, pity disguised as compassion, or reheated old stories that still sting.

 

Amy teaches you how to spot these emotional “menu items” and—most importantly—how not to pick them up.

 

You’ll learn:

• How to recognize common communication patterns that drain your energy

• Simple ways to step out of old family dynamics

• How to hold boundaries without creating (or absorbing) drama

• How to stay centered even when others aren’t

 

If you want to protect your peace and keep your emotional plate clean this holiday season, this episode is your survival guide.

This week, Amy dives into the sneaky expectations that quietly shape your holiday stress—and your disappointment. From “we always eat at 1:30” to the unspoken hope that “everyone will get along,” she helps you uncover what’s driving your overwhelm before it crashes your holiday.

 

Using tools inspired by Brené Brown, Amy walks you through:

• Exposing hidden expectations

• Detaching from the script in your head

• Building the “container” you need to show up as your best self

• Writing permission slips that support who you want to be

 

If you want a holiday that feels grounded, intentional, and peaceful instead of pressured, this episode will change everything. Please visit brenebrown.com for research, relatable stories, and more information on permission slips and container building. Healthy Life Health and Wellness Coaching utilizes the Dare to Lead Hub found under the HUBS tab. 

In this post-Thanksgiving reset, Amy introduces one of her most powerful boundary-setting tools: the hula hoop. If you’ve ever tried to meet everyone else’s needs during the holidays—only to end up resentful, exhausted, or feeling invisible—this episode is your lifeline.

 

Amy breaks down how to step out of other people’s expectations and back into your own, using two simple questions: What works for me? and What doesn’t work for me?

 

Walk away with clarity, calm, and permission to build a holiday season that honors your energy, your values, and your sanity.

Ever feel like your goals are way out there — so far you can’t even tell if you’re still lined up with them? In this episode Amy shares a powerful lesson she learned on the golf course about setting goals that feel good and actually move you forward. You’ll learn how to “line up with the pin” — your long-term vision — while keeping your focus on the small, doable steps right in front of you. Whether it’s your health, nutrition, career, or relationships, Amy shows you how to create meaningful progress without the overwhelm.

 

Because your goals don’t need to be perfect — they just need to be aligned.

 

#HealthyAFPodcast #WomenOver40 #GoalSetting #HealthCoachTips #MidlifeWellness #SmallStepsBigChange #MindfulLiving #SelfCompassion #ProgressNotPerfection #HealthyHabits #MidlifeMotivation

 

Connect with Amy here!

Ever feel like it’s hard to stay motivated when no one’s watching? In this episode, Amy invites you to “use other people” — not in a manipulative way, but as mirrors and motivation to bring out your best self. You’ll learn how to harness connection and accountability without slipping into perfectionism or people-pleasing, and how showing up for others can help you rediscover love and commitment to yourself.

 

#HealthyAFPodcast #WomensHealth #MindsetShift #Accountability #SelfLove #HealthyLiving #EmpoweredWomen #PersonalGrowth

 

Connect with Amy here!

Your body changes — and so should your workouts. In this episode, Amy breaks down the art of modification: how to move safely, train smart, and give yourself permission to honor your body without ego or guilt. You’ll learn how to adjust movement, weight, reps, and pace, plus how to redefine what “100%” looks like for today’s you.

 

You don’t have to push harder to be healthier — you just have to listen better. In this episode, Amy shares how to modify your workouts (and your mindset) so you can stay strong, safe, and proud of the woman you are right now.

 

#HealthyAFPodcast #MidlifeFitness #WomensHealth #SelfCompassion #WorkoutWisdom #MindBodyConnection #StrongNotPerfect #HealthyLiving

 

 

What really drives you to change — guilt, fear, or love?

In this heartfelt episode of Healthy AF, Amy Chang reflects on the hidden motivations behind our health choices. A simple pamphlet in a doctor’s office sparks a deep conversation about how shame and judgment keep us stuck in victimhood and martyrdom — and how love and choice are the true catalysts for lasting change.

With warmth, humor, and honesty, Amy invites you to step out of self-blame and step into self-love as the foundation for your health journey.

#HealthyAFPodcast

#SelfLoveOverShame

#WomenOver40

#MotivationThatLasts

#GraceOverGuilt

#HealthCoachAmy

#EmpoweredWellness

#ChooseLoveChooseYou

#RealChangeRealYou

How often do you actually choose your health? In this episode of Healthy AF, Amy Chang explores the quiet but powerful act of choosing yourself—especially when convenience, family, or guilt are pulling in the other direction. From skipping the gym for your granddog’s puppy eyes to breaking free from sugar addiction, Amy shares honest stories, client breakthroughs, and the mindset shift that turns healthy habits from effortful to effortless.

You’ll walk away seeing that every choice—big or small—is a chance to reclaim your health and your power.

 

Connect with Amy here! 

#HealthyAFPodcast

#ChooseYourHealth

#WomenOver40

#MindsetMatters

#HealthyHabits

#SelfLeadership

#HealthCoachAmy

#GraceOverPerfection

#RealWellness

Ever wondered what actually happens in a health coaching program? In this episode of Healthy AF, Amy pulls back the curtain on what a six-month coaching package looks like—from the early heavy lifting of self-discovery to the later ease of sustainable habits. She shares how small, intentional actions build momentum, how clients move from self-criticism to self-compassion, and why lasting change requires both vision and practical steps. Whether you’re curious about coaching or simply want to understand the process of real transformation, this conversation will give you clarity, encouragement, and a realistic picture of what growth looks like over time.

 

Trying to get healthy and stay healthy is f-ing hard! Everybody struggles with some aspect of it, no matter what they look like or what they tell you. There is no magic formula - a healthy lifestyle is a choice we need to make daily. Join Amy as she supports, informs, and entertains you on your journey toward health.

#HealthyAFPodcast #HealthCoaching   #SustainableChange #SelfDiscovery #HealthyHabits #GrowthJourney #WellnessForWomen #GraceOverPerfection #AuthenticLiving

Communication isn’t just about speaking—it’s about seeing and hearing each other fully. In this episode of Healthy AF, Amy gets real about the struggle of healthy communication in today’s stressful climate. She shares personal reflections and practical examples on how to move beyond “false communication,” why acknowledgment matters more than quick answers, and how listening with love takes both energy and intention. If you’ve been feeling unseen, unheard, or unsure how to connect with the people you love, this conversation will give you clarity and grace for the journey.

 

Trying to get healthy and stay healthy is f-ing hard! Everybody struggles with some aspect of it, no matter what they look like or what they tell you. There is no magic formula - a healthy lifestyle is a choice we need to make daily. Join Amy as she supports, informs, and entertains you on your journey toward health.

#HealthyAFPodcast #HealthyCommunication #ListeningWithLove   #EmotionalWellness #ConnectionMatters #GraceOverPerfection #MindfulLiving #SelfCompassion #AuthenticConversations