Social Media:

Instagram: @chazworther

Youtube: https://www.youtube.com/@ChazwortherYT

Summary:

In this episode of the Know Your FundaMENTALs podcast, Olympic gold medalist Chaz Worthington shares her journey through the highs and lows of her BMX career. She discusses the importance of mental health, the pressures of expectations, and the challenges she faced after her Olympic success. Chaz emphasizes the need for self-discovery, playfulness, and authenticity in both sports and life, and offers valuable insights on overcoming burnout and finding joy in the process.

Takeaways:

Chaz Worthington is an Olympic gold medalist and BMX freestyle athlete.

Mental health is crucial for overcoming challenges in sports and life.

Chaz experienced a significant physical and emotional challenges after the Tokyo Olympics and how she recovered and grew from the experience.

The pressure of expectations can lead to burnout and mental blocks.

Finding joy and playfulness in sports is essential for long-term success.

Self-discovery and authenticity are key to navigating career crossroads.

Chaz emphasizes the importance of self-talk and ego management.

Mindfulness techniques helped Chaz manage her emotions and performance.

Building a supportive community is vital for mental well-being.

Chaz encourages others to be the change they want to see in the world.

Sound Bites:

"I had to be all in."

"It's complicated."

"I just wanted to ride my bike."

Chapters:

00:00 Introduction to Chaz Worthington

03:50 Chaz's Journey and Olympic Experiences

08:34 Navigating Crossroads in Life and Career

12:50 The Pressure of Expectations and Mental Health

19:24 The Impact of External Pressures

25:02 Breaking Point and Recovery

29:40 Trust, Safety, and Authenticity in Sports

30:58 Overcoming Mental Barriers in Sports

33:48 The Journey of Recovery and Rediscovery

36:45 Finding Joy and Flow in the Process

40:14 Embracing Change and Trusting Yourself

42:52 Lessons from Sports Applied to Life

56:20 KYF Podcast Post Roll

About Kelly and Know Your FundaMENTALs:

Welcome to Know Your FundaMENTALs. I’m Kelly Berthold — licensed clinical social worker, wellness educator, and coach.

Join me as I connect the foundational science of mental health, emotional intelligence, and human flourishing with real-life, practical tools you can apply in your relationships, leadership, career, and personal growth.

Each episode blends research-backed insights with lessons drawn from the unique experiences of our remarkable neighbors, uncovering patterns that build resilience, strengthen connection, and elevate well-being.

You’re the expert on your life. I’m here to help you build the foundation so you can truly thrive your way.

FundaMENTALs Life, Relationships and Career Accelerator

If today’s conversation is resonating with you, you can go deeper inside the FundaMENTALs Life, Relationships, and Career Accelerator — my start-to-finish, science-backed course on the essential skills of human flourishing.

It’s structured, practical, and designed to help you build a strong foundation so you can truly thrive across life, relationships and work.

You can join completely free for 14 days — watch, listen, and learn in whatever way works best for you. No commitment. Cancel anytime.

Get more life, relationships and career FundaMENTALs when you follow @knowyourfundamentals on social media and check out knowyourfundamentals.com for podcast episodes, blog, the FundaMENTALs course, coaching, and to connect with me.

Seize the day and thrive your way!

We’re thrilled to welcome Kayleen Robison (she/her), a dedicated realtor with the Hodges Flanagan Team at KBB Realtors, who is passionate about helping people find not just a house, but a true home in Happy Valley! 🌟

🔑 Main Topic: In this episode, Kayleen will explore all things real estate and delve into creating a genuine feeling of home in Happy Valley. She'll share insights on how to navigate the local real estate market and build meaningful connections within the community.

💡 FundaMENTALs Kayleen will explore:

• Forming Meaningful Connections: Strategies to foster relationships within the community, emphasizing that where you live isn't just about the physical space but also about the bonds you create.
  

• Overcoming the Feeling of 'Newness': Tips on how newcomers can integrate into the community and start loving where they live.

• Loving Where You Live: Emphasizing the importance of community, friendships, and connections to help you build a fulfilling and connected life in Happy Valley.

Chapters:

00:00 Introduction to Real Estate and Community Connection

02:58 Navigating the Unique Market of Happy Valley

05:50 Transitioning into Real Estate: A Personal Journey

09:59 Building Relationships and Community Integration

15:06 The Importance of Human Connection in Real Estate

18:05 Navigating Transitions and Client Support

20:57 Creating a Sense of Home in a College Town

24:06 The Role of Personal Experience in Client Relationships

26:56 Empathy and Understanding in Real Estate Transactions

32:06 Navigating Real Estate During the Pandemic

37:30 Community Growth and Change

40:56 Cultural Connections and Community Dynamics

43:08 Understanding School Systems and Family Needs

48:10 Exploring Neighborhoods and Local History

52:02 Finding the Right Realtor and Building Connections

57:54 The Importance of Community Integration and Connection

🌐 Connect with Kayleen:

Instagram: @kayleen.robison

🎧About Kelly and Know Your FundaMENTALs:

Welcome to Know Your FundaMENTALs. I’m Kelly Berthold — licensed clinical social worker, wellness educator, and coach.

Join me as I connect the foundational science of mental health, emotional intelligence, and human flourishing with real-life, practical tools you can apply in your relationships, leadership, career, and personal growth.

Each episode blends research-backed insights with lessons drawn from the unique experiences of our remarkable neighbors, uncovering patterns that build resilience, strengthen connection, and elevate well-being.

You’re the expert on your life. I’m here to help you build the foundation so you can truly thrive your way.

If today’s conversation is resonating with you, you can go deeper inside the FundaMENTALs Life, Relationships, and Career Accelerator — my start-to-finish, science-backed course on the essential skills of human flourishing.

It’s structured, practical, and designed to help you build a strong foundation so you can truly thrive across life, relationships and work.

You can join completely free for 14 days — watch, listen, and learn in whatever way works best for you. No commitment. Cancel anytime.

Get more life, family and career FundaMENTALs when you follow @knowyourfundamentals on social media and check out knowyourfundamentals.com for podcast episodes, blog, the FundaMENTALs course, coaching, and to connect with me.

This conversation focuses on mindful self-care, particularly for mothers, emphasizing the importance of breathwork, emotional regulation, and effective communication. Kelly Berthold, a licensed clinical social worker, guides listeners through techniques to reconnect with themselves, manage stress, and embrace vulnerability. The session includes practical breathing exercises, discussions on accepting love and support, and the significance of celebrating one's self-worth. The conversation culminates in a loving kindness reflection, encouraging listeners to cultivate compassion for themselves and others.

Sound Bites

• "The breath is the anchor."
• "Use your breath as an anchor."
• "Accepting love from others is essential."
• "You are worthy just as you are now."
• "Rest is a biological priority."
• "Embrace moments of lightness and delight."

Chapters

00:00 Introduction to Mindful Self-Care

02:52 The Power of Breath

06:14 Breathing Techniques for Calm

08:58 Vagus Nerve Activation and Stress Management

11:50 Accepting Love and Support

15:04 Communicating Needs Effectively

17:59 Celebrating Self-Worth

21:04Loving Kindness Reflection

24:14Conclusion and Final Thoughts

🎧About Me & the Podcast:

I’m Kelly Berthold, a licensed clinical social worker, and I’m passionate about helping others experience well-being and flourishing. I founded Know Your FundaMENTALs to make the science of flourishing accessible and practical for everyone. My goal is to simplify the core principles of well-being and help individuals and families integrate these foundational skills across all areas of life—parenting, relationships, careers, and personal growth.

Follow ⁠⁠⁠@knowyourfundamentals ⁠⁠⁠

⁠⁠⁠Join the FundaMENTALs Life, Family & Career Wellness FB group⁠⁠⁠. Exclusive content, free trainings, resources, and a supportive community await!

In this conversation, Kelly Berthold discusses the importance of democratizing wellness information and understanding the foundations of mental wellness with Penn State student radio host and Clinical Psychology PhD student, Nathaniel Lovell-Smith. She emphasizes the interconnectedness of emotional experiences and biological responses, advocating for psychoeducation as a bridge between knowledge and practical application. The discussion also highlights the confusion within the wellness industry and the need for curiosity and self-awareness in personal development. Kelly encourages listeners to listen to their emotions and recognize their power to choose their responses to challenges, ultimately advocating for a more integrated approach to mental health that combines psychoeducation and therapy. In this conversation, Kelly Berthold discusses the complexities of wellness, emphasizing the gap between traditional self-help methods and psychotherapy. She explores the importance of psychoeducation, community service, and the need for a holistic approach to personal growth. Kelly shares her journey of navigating the unknown in her professional life, highlighting the significance of trust, awareness, and acceptance in therapy. The discussion culminates in the philosophy of teaching for a lifetime, advocating for empowerment through knowledge and experience.

Chapters

00:00 Introduction and Weather Forecast

06:02 Foundations of Mental Wellness

11:48 Connecting Science and Skills

17:49 The Role of Psychoeducation

23:50 Listening to the Body

29:57 Exploring the Space Between Psychoeducation and Therapy

40:10 Navigating the Unknown in Personal Growth

45:57 Trusting the Process of Self-Discovery

51:20 Awareness, Acceptance, and Choice in Therapy

58:48 Teaching for a Lifetime: The Philosophy of Empowerment

🎧About Me & the Podcast:

I’m Kelly Berthold, a licensed clinical social worker, and I’m passionate about helping others experience well-being and flourishing. I founded Know Your FundaMENTALs to make the science of flourishing accessible and practical for everyone. My goal is to simplify the core principles of well-being and help individuals and families integrate these foundational skills across all areas of life—parenting, relationships, careers, and personal growth.

Follow ⁠⁠@knowyourfundamentals ⁠⁠

⁠⁠Join the FundaMENTALs Life, Family & Career Wellness FB group⁠⁠. Exclusive content, free trainings, resources, and a supportive community await!

🎙️ Join Us for a New Episode of the Know Your FundaMENTALs Podcast! 🎙️

We’re thrilled to welcome Sarah Kuchta, MSED in Education: Childhood Literacy (she/her), founder and CEO of Nittany Nannies—a premier nanny and babysitting agency based in State College, PA! 🌟

🔑 Main Topic: In this episode of the Know Your Fundamentals podcast, Kelly Berthold interviews Sarah Kuchta, founder of Nittany Nannies, a childcare agency in State College, PA. Sarah shares her entrepreneurial journey, the challenges of finding reliable childcare, and the importance of self-care for parents. She discusses how her background in education helps her vet sitters and build trust with families. The conversation also touches on managing separation anxiety in children and the significance of community support in childcare.

💡 FundaMENTALs Sarah will explore:

• What Makes Great Childcare: Key elements that ensure quality and trust in caregiving.

• Creating a Supportive Community: Strategies to foster strong relationships between families and sitters.

• Prioritizing Well-Being: The importance of self-care for caregivers to maintain a healthy balance.

🌐 Connect with Sarah:

• Facebook & Instagram: @nittanynannies

Takeaways

• Sarah Kuchta founded Nittany Nannies to address the childcare gap in her community.
• The agency connects families with reliable babysitters and nannies.
• Self-care is essential for parents to be present and engaged.
• Vetting sitters is crucial for building trust with families.
• Separation anxiety is a common challenge for children and parents.
• Communication between sitters and families is vital for successful childcare.
• Nittany Nannies offers a supportive network for both sitters and families.
• Parents often realize the need for childcare after experiencing it firsthand.
• Childcare services can enhance social connections for families.
• The importance of prioritizing mental health and well-being for caregivers.

Chapters

00:00 Introduction to Nittany Nannies

01:08 The Journey of Entrepreneurship

02:18 Identifying the Need for Childcare

05:03 Passion for Education and Childcare

07:33 Vetting Sitters and Building Trust

10:01 Supporting Families and First-Time Sitters

12:06 Addressing Parental Hesitations

14:19 Managing Separation Anxiety

22:43 The Importance of Self-Care for Parents

30:41 Fundamentals of Childcare and Community Support

Don’t miss this insightful conversation on childcare and community support!

🎧About Me & the Podcast:

I’m Kelly Berthold, a licensed clinical social worker, and I’m passionate about helping others experience well-being and flourishing. I founded Know Your FundaMENTALs to make the science of flourishing accessible and practical for everyone. My goal is to simplify the core principles of well-being and help individuals and families integrate these foundational skills across all areas of life—parenting, relationships, careers, and personal growth.

Follow ⁠@knowyourfundamentals ⁠

⁠Join the FundaMENTALs Life, Family & Career Wellness FB group⁠. Exclusive content, free trainings, resources, and a supportive community await!

Welcome to Know Your FundaMENTALs Well-Being & Teaming Video Crash Course Series— Developed by MindCast in collaboration with the SPARC Foundation, created and hosted by Kelly Berthold, LCSW. A series designed to make core principles of science, mental wellness, and flourishing accessible, approachable, and actionable. In this session, we’ll explore practical tools and essential science that can enhance your mental, social, and teaming wellness in both personal and professional settings.

Chapters:

00:00 - Introduction: The Mission of MindCast – Making Wellness Science Accessible

00:45 - Working Smarter, Not Harder: The Power of Foundational Education

01:15 - The Paradox of Slowing Down: Why Taking a Moment to Be Present Improves Productivity

01:44 - Embracing the Present Moment: Resetting for Focus, Clarity, and Renewed Energy

Take a few minutes to connect to the present moment and discover how this simple practice can boost your focus and productivity. Join me as we explore how small intentional changes can help you thrive in work, wellness, and life.

About Me & the Podcast:

I’m Kelly Berthold, a licensed clinical social worker, and I’m passionate about helping others experience well-being and flourishing. I founded Know Your FundaMENTALs to make the science of flourishing accessible and practical for everyone, especially working moms. My goal is to simplify the core principles of well-being and help individuals and families integrate these foundational skills across all areas of life—parenting, relationships, careers, and personal growth.

Through my work, I connect the science and skills of flourishing with real-life applications, empowering people to live their most fulfilling lives. The Know Your FundaMENTALs podcast is where I have meaningful conversations with neighbors and community members about what truly matters to them. In each episode, I connect the science and skills of flourishing to personal experiences and key life lessons, offering practical wisdom on how to live more intentionally and thrive.

Follow⁠⁠⁠ ⁠@knowyourfundamentals ⁠⁠⁠⁠for access to organized foundational fundamentals for life, relationships, parenting and career!

Want to learn more about the science and skills to thrive in life, relationships, parenting and career in one place and get the video series? Check out⁠⁠⁠ ⁠https://knowyourfundamentals.com⁠⁠⁠⁠

Join the FundaMENTALs Life, Family, and Career Wellness Facebook Group! A Professional Moms group that provides free resources, trainings, live podcast Q&A access, and professional mom community!

⁠⁠⁠⁠https://www.facebook.com/share/g/16TaXV6hTY/⁠

🎙️ Join Us for a New Episode of the Know Your FundaMENTALs Podcast! 🎙️We’re thrilled to welcome Elizabeth Hay, MBA (she/her), Director of Happy Valley LaunchBox, Co-founder of TechKnowServ Corp, and a passionate advocate for the connection between physical wellness and performance!

🌟🔑 Main Topic:In this episode, Elizabeth will dive into how physical wellness drives overall performance—by training the body to build stamina, mental resilience, and the ability to accomplish big goals. With an MBA from Penn State University, Masters-Level Yoga Instructor & Yoga Therapist, and Plant-Based Nutrition certified from Cornell, Elizabeth will share how fitness and nutrition can be powerful business strategies for high-achievers and entrepreneurs.

💡 FundaMENTALs Elizabeth will explore:

• Training for Stamina & Overcoming Procrastination: How the body’s conditioning can fuel your ability to take action and achieve your goals.
• Nutrition as Fuel for Peak Performance: The importance of proper nutrition for maintaining high performance in both life and business.
• Building Mental Resilience: How physical wellness supports your ability to stay focused and push through challenges.

🌐 Connect with Elizabeth:Website: www.elizabeth-hay.com

Instagram: @yogamomof6

LinkedIn: Elizabeth Hay | LinkedIn

Takeaways:There is a strong link between physical training and entrepreneurship.Building stamina helps in managing multiple roles effectively.Resilience is built through challenging experiences.Motherhood can teach valuable lessons about stamina and sacrifice.Curiosity and continuous learning are essential for growth.Reframing mindsets can lead to greater fulfillment in daily tasks.Women entrepreneurs face unique challenges that require tailored support. Women face significant work-life balance issues.Supportive partners are crucial for women's success.Women possess more creativity but lack resources.Setting boundaries is vital for personal empowerment.Women's needs are often neglected in traditional models.Physical fitness enhances mental resilience.Nutrition plays a key role in holistic health.Modeling healthy behaviors benefits future generations.Integrating work and family life is essential.Authenticity in coaching fosters meaningful connections.

Chapters 00:00 Introduction to Physical Wellness and Performance

01:16 The Connection Between Physical Training and Entrepreneurship

02:17 Balancing Family Life and Professional Roles

04:08 The Role of Mindfulness in Physical Fitness

05:46 Building Resilience Through Experiences

10:21 The Impact of Physical Activity on Leadership

12:31 Motherhood and the Evolution of Stamina

14:20 Curiosity and Continuous Learning

17:01 Reframing Mindsets for Fulfillment

18:52 Incorporating Mindsets into Business Strategies

22:38 Challenges Faced by Women Entrepreneurs

26:55 Overcoming Confidence and Support Challenges for Women

28:53 Empowerment Through Self-Advocacy and Resource Access

30:52 Building Resilience Through Physical Fitness

33:32 Nutrition and Holistic Health for Longevity

36:57 Modeling Healthy Living for Future Generations

39:35 Integrating Work and Family Life

42:08 Finding Personal Balance and Homeostasis

44:58 Authenticity in Coaching and Meaningful Living

49:35 Fundamentals of Personal Growth and Resilience

🎧About Me & the Podcast:

I’m Kelly Berthold, a licensed clinical social worker, and I’m passionate about helping others experience well-being and flourishing. I founded Know Your FundaMENTALs to make the science of flourishing accessible and practical for everyone. My goal is to simplify the core principles of well-being and help individuals and families integrate these foundational skills across all areas of life—parenting, relationships, careers, and personal growth.

Follow @knowyourfundamentals

Join the FundaMENTALs Life, Family & Career Wellness FB group. Exclusive content, free trainings, resources, and a supportive community await!

Arrival Practice Meditation | Shift Your Mindset for "Know Your FundaMENTALs" Welcome to this short arrival practice meditation, designed to help you shift your mindset and prepare for the "Know Your FundaMENTALs" crash course series. This practice will help you ground yourself, find focus, and set the stage for deeper learning.Timestamps:00:05.49 – Find a Comfortable SeatSit in a chair with your feet flat on the ground or cross-legged on the floor. Rest your hands on your lap or knees, palms open. Allow your eyes to close or soften your gaze towards the ground.00:36.21 – Settle into Your BreathBegin to notice your natural breathing rhythm without changing it. Observe each inhale and exhale, letting your body relax with each breath.01:12.84 – Release Tension & Arrive in the PresentGently scan your body for any areas of tension. With each exhale, imagine releasing any stress or distractions, allowing yourself to be fully present.02:05.33 – Set Your Intention for LearningTake a moment to set an intention for this crash course. What do you hope to gain? How do you want to show up for yourself in this learning journey?02:45.67 – Gently Transition BackSlowly bring awareness back to your surroundings. Wiggle your fingers and toes, and when you're ready, open your eyes or lift your gaze. Carry this sense of awareness into the session ahead.

About Me & the Podcast:

I’m Kelly Berthold, a licensed clinical social worker, and I’m passionate about helping others experience well-being and flourishing. I founded Know Your FundaMENTALs to make the science of flourishing accessible and practical for everyone, especially working moms. My goal is to simplify the core principles of well-being and help individuals and families integrate these foundational skills across all areas of life—parenting, relationships, careers, and personal growth.

Through my work, I connect the science and skills of flourishing with real-life applications, empowering people to live their most fulfilling lives. The Know Your FundaMENTALs podcast is where I have meaningful conversations with neighbors and community members about what truly matters to them. In each episode, I connect the science and skills of flourishing to personal experiences and key life lessons, offering practical wisdom on how to live more intentionally and thrive.

Follow⁠⁠ ⁠@knowyourfundamentals ⁠⁠⁠for access to organized foundational fundamentals for life, relationships, parenting and career!

Want to learn more about the science and skills to thrive in life, relationships, parenting and career in one place and get the video series? Check out⁠⁠ ⁠https://knowyourfundamentals.com⁠⁠⁠

Join the FundaMENTALs Life, Family, and Career Wellness Facebook Group! A Professional Moms group that provides free resources, trainings, live podcast Q&A access, and professional mom community!

⁠⁠⁠https://www.facebook.com/share/g/16TaXV6hTY/⁠

Importance of the FundaMENTALs – Unlock the Power of the Basics!

Have you ever noticed that when you truly understand the fundamentals, everything just clicks? Whether it’s fixing a tech issue, solving a tricky problem, or mastering a skill—knowing the core basics makes all the difference.

In this episode, we dive into the essential principles that help you navigate challenges with confidence—whether in life, work, or well-being. Mastering your fundamentals isn’t just about getting by—it’s about thriving in any situation.

📌 Timestamps:

00:00 – Introduction: Why Fundamentals Matter
00:41 – The Power of Core Knowledge in Any Field
01:30 – Applying Fundamentals to Everyday Challenges
02:45 – Mastering the Basics for Long-Term Success/Final Thoughts & Takeaways

💡 Ready to level up? Don’t forget to like, comment, and subscribe for more insights on personal growth, wellness, and success!

About Me & the Podcast:

I’m Kelly Berthold, a licensed clinical social worker, and I’m passionate about helping others experience well-being and flourishing. I founded Know Your FundaMENTALs to make the science of flourishing accessible and practical for everyone, especially working moms. My goal is to simplify the core principles of well-being and help individuals and families integrate these foundational skills across all areas of life—parenting, relationships, careers, and personal growth.

Through my work, I connect the science and skills of flourishing with real-life applications, empowering people to live their most fulfilling lives. The Know Your FundaMENTALs podcast is where I have meaningful conversations with neighbors and community members about what truly matters to them. In each episode, I connect the science and skills of flourishing to personal experiences and key life lessons, offering practical wisdom on how to live more intentionally and thrive.

Follow⁠ ⁠@knowyourfundamentals ⁠⁠for access to organized foundational fundamentals for life, relationships, parenting and career!

Want to learn more about the science and skills to thrive in life, relationships, parenting and career in one place and get the video series? Check out⁠ ⁠https://knowyourfundamentals.com⁠⁠

Join the FundaMENTALs Life, Family, and Career Wellness Facebook Group! A Professional Moms group that provides free resources, trainings, live podcast Q&A access, and professional mom community!

⁠⁠https://www.facebook.com/share/g/16TaXV6hTY/⁠

Are you a working mom trying to juggle family, career, and everything in between—without burning out? I’ve got a podcast just for you. It’s called Know Your FundaMENTALs, hosted by Kelly Berthold, LCSW. As a fellow working mom, wellness educator, coach, and licensed clinical social worker, Kelly gets the challenges you face, and she’s here to help you take control of your well-being, strengthen your family bonds, and excel in your career—all without sacrificing yourself in the process.

Each episode is packed with real-life insights and practical tools, blending foundational well-being principles with actionable strategies to help you feel empowered in every area of your life. Kelly knows you’re the expert on your own life, and she’s here to equip you with the tools you need to thrive in life, family, and career—on your terms.

Ready to stop just surviving and start thriving? Subscribe to Know Your FundaMENTALs wherever you get your podcasts. You won’t want to miss it!

Learning information is nice - learning HOW to apply the information into life? Even better! Join my FundaMENTALs Life, Family, and Career Facebook Group and Check out the FundaMENTALs Life, Family, and Career Accelerator if you want the science and skills to flourish in life, family, and career. Hope to see you there!

Facebook Group: FundaMENTALs Life, Family, and Career Wellness

https://www.facebook.com/share/g/1521HQmbLb/

FundaMENTALs Life, Family, and Career Accelerator - Science and Skills Online Course and Coaching Program for organized, straight-forward, time-effective approach to thrive in your life, relationships, parenting and career. Learn more https://knowyourfundamentals.com