Living Big Mindfully

When was the last time you stepped outside with no agenda—no counting steps, no scrolling, and nothing to accomplish?

In this short pop-up episode of Living Big Mindfully, I share how nature has offered solace and companionship throughout my life and walk you through a simple practice inspired by a ten-minute visit to my local park.

Come along and explore ways to pause, use your senses, and rediscover a little wonder—whether you’re walking a trail, sitting outdoors, or looking through a window.

In this episode, you’ll find:

• Simple ways to pause, breathe, and notice what’s around you.
• Suggestions for discovering something new in familiar surroundings.
• Optional gentle tapping while taking in a comfortable moment—only if it feels good to you.
• Ways to use everyday moments, like morning coffee or watching the sunset, to connect with nature.
• Ideas for encouraging children and grandchildren to lead, explore, get a little muddy, and discover what they can do—with less screen and more green.

Consider this your invitation: Take a few minutes today to breathe, notice the sky, and connect with the natural world around you. No money, apps, or special equipment needed—just a little curiosity!

Free resource: Curious about hiking or backpacking? Visit my website for my free downloadable hiking guide, filled with practical tips, strategies, and resources.

Get out, explore, enjoy, and have fun!

Until next time, take care:)

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Explore more from Living Big Mindfully:

👉  https://livingbigmindfully.com/

Find free resources, books, connect with Kate, and keep your curiosity going.

👉 Support the show:
https://www.buzzsprout.com/2217305/support

Connect:

• Web: https://livingbigmindfully.com/
• Contact: https://livingbigmindfully.com/contact
• YouTube: https://www.youtube.com/@LivingBigMindfully
• FB https://www.facebook.com/livingbigmindfully/
• IG: https://www.instagram.com/katechampionauthor/

Have you ever had one of those days when you just can’t seem to get moving—and find yourself saying, I’m so lazy?

Maybe you’re not lazy at all. Maybe you’re simply in a low-energy state.

In this short From the Therapy Room episode, Kate explores effort reduction bias—our very human tendency to conserve physical and mental energy—and how fatigue, stress, overwhelm, and competing demands can make the easiest option feel especially appealing.

The problem isn’t necessarily conserving energy. The problem comes when we turn a temporary state into an identity: I’m lazy. There’s something wrong with me.

Kate offers a simple alternative:

Recognize. Ask. Reframe. Recalibrate.

Notice what’s happening. Get curious about what your mind, body, and nervous system might be telling you. Shift the language from judgment to understanding. Then adjust the expectation to something that fits the energy you actually have available.

Maybe the 45-minute workout becomes a 10-minute walk.
Maybe cleaning the house becomes clearing one surface.
Maybe finishing the project becomes opening the document and working for 20 minutes.

Baby steps count. It all counts.

In this episode we explore:

• What effort reduction bias means
• Why humans naturally conserve energy
• The difference between a low-energy state and calling yourself “lazy”
• How self-judgment can turn a temporary state into an identity
• The Recognize → Ask → Reframe → Recalibrate framework
• The “low-hanging fruit” approach to getting something done
• Why gentleness and accountability can exist at the same time

And questions to take with you:

Instead of asking, “What’s wrong with me?” try asking, “What energy do I have available to me today?”

And remember: A state is not your identity.

Until next time!

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Support the show

Explore more from Living Big Mindfully:

👉  https://livingbigmindfully.com/

Find free resources, books, connect with Kate, and keep your curiosity going.

👉 Support the show:
https://www.buzzsprout.com/2217305/support

Connect:

• Web: https://livingbigmindfully.com/
• Contact: https://livingbigmindfully.com/contact
• YouTube: https://www.youtube.com/@LivingBigMindfully
• FB https://www.facebook.com/livingbigmindfully/
• IG: https://www.instagram.com/katechampionauthor/

Conflict is a natural part of every relationship—but staying stuck in the same patterns doesn't have to be.

In this short From the Therapy Room episode, I share a simple process I often use with people to help move through conflict toward connection. Drawing from over 30 years as a psychotherapist, we'll explore how increasing self-awareness, naming what you're feeling, and identifying what you need can interrupt old patterns and create space for meaningful repair.

In this episode, we explore:

• Why relationship conflict can become a repetitive "dance"
• The importance of noticing your own emotional reactions
• How putting words to your feelings helps regulate the brain and body
• Expressing feelings and needs with clarity and compassion
• Why your partner can't read your mind...
• How small moments of repair can strengthen connection over time

An invitation:

This week, notice one moment when you feel yourself reacting. Pause. Take a breath. Ask yourself:

• What am I feeling?
• What do I need?

You might be surprised by what you discover.

If you're enjoying these short reflections, I'd love to hear from you. 

Share this episode with someone who might find it helpful, and be sure to follow Living Big Mindfully so you never miss a new episode.

Until next time!

Send us Fan Mail

Support the show

Explore more from Living Big Mindfully:

👉  https://livingbigmindfully.com/

Find free resources, books, connect with Kate, and keep your curiosity going.

👉 Support the show:
https://www.buzzsprout.com/2217305/support

Connect:

• Web: https://livingbigmindfully.com/
• Contact: https://livingbigmindfully.com/contact
• YouTube: https://www.youtube.com/@LivingBigMindfully
• FB https://www.facebook.com/livingbigmindfully/
• IG: https://www.instagram.com/katechampionauthor/

Come along as I explore Hawksbill Loop in Shenandoah National Park. In this short Explore episode, I share observations, reflections, and a few reminders about the healing power of nature, movement, and adventure.

Whether you're on the trail yourself, with a buddy, or simply dreaming of your next outdoor escape, I hope this episode encourages you to step outside, stay curious, and embrace the journey.

If you are enjoying these EXPLORE episodes, please follow, share, and leave a review. Every download helps more people discover the benefits of nature, movement, and a supportive community. 

Here's to living longer, stronger, and more intentionally 💚

Resources & Links

🥾 Free Hiking Guide
Download my free Hiking Guide and trail resources:
https://BookHip.com/TFCGPTQ

🌲 Leave No Trace
Learn the 7 Principles of Leave No Trace and help protect the places we love to explore:
https://lnt.org/why/7-principles/

🏔️ Shenandoah National Park
Plan your own adventure, check trail conditions, and learn more about the park:
https://www.nps.gov/shen/index.htm 

🥾 Hawksbill Loop Trail Information
Trail details for the Hawksbill Loop, including route information and views from Shenandoah's highest peak:
https://www.nps.gov/thingstodo/hawksbill-loop.htm

💚 Back of the Pack Club
Looking for encouragement, adventure, and a supportive community? Our mission is simple: Regardless of speed, pace, or age—if you are lacing up & getting out there, we want to celebrate you & everything you are doing! Come join us: https://www.facebook.com/share/g/1QSm3rbMER/

Send us Fan Mail

Support the show

Explore more from Living Big Mindfully:

👉  https://livingbigmindfully.com/

Find free resources, books, connect with Kate, and keep your curiosity going.

👉 Support the show:
https://www.buzzsprout.com/2217305/support

Connect:

• Web: https://livingbigmindfully.com/
• Contact: https://livingbigmindfully.com/contact
• YouTube: https://www.youtube.com/@LivingBigMindfully
• FB https://www.facebook.com/livingbigmindfully/
• IG: https://www.instagram.com/katechampionauthor/

What If One Minute a Day Could Change Your Life? The Science of Fitness, Mindset & Aging Well

What if real, lasting change didn’t require hours at the gym—but just one intentional minute a day?

In this episode, Kate sits down with David Amerland to explore the powerful connection between mindset, movement, and longevity.

You’ll discover why your brain naturally resists exercise, how small daily actions can rewire your habits, and why consistency—not intensity—is the true key to building strength, energy, and resilience over time.

David shares simple, science-backed strategies you can start today—including the “one-minute” approach and a powerful breath technique to quickly calm your nervous system.

✨ In This Episode, We Cover:
• Why exercise feels hard (and what your brain has to do with it)
• The power of 1–2 minutes of intentional daily movement
• How small habits lead to long-term fitness and health gains
• A simple breathing technique to reduce stress instantly
• The connection between mindset, expectations, and aging well 

Curious about our last conversation? Check out Ep 65: What Drives You? David Amerland on Identity, Intention, & the Right to Be Happy... 

Kate’s Challenge:
Start with just one minute a day—and see what begins to change.

If you’re ready to live longer, stronger, and more intentionally… this episode is for you.

More about David:

David Amerland is a Chemical Engineer with an MSc in quantum dynamics in laminar flow processes. David has authored several books, including Built to Last: How To Get Stronger, Healthier, And Happier At Every Stage of Life--a science-backed guide to lifelong fitness and wellness. With 84 easy workouts and proven strategies from exercise science, neuroscience, and longevity research. David has practiced martial arts since he was 13. He holds a first dan black belt in Wado Ryu karate, a first dan Black belt in WTF Tae Kwon Do and a second dan black belt in ITF Tae Kwon Do. He competed at a national and international level.

Connect with David @

IG: https://www.instagram.com/david_amerland/

FB: https://www.facebook.com/profile.php?id=100002539452368

Book: Built to Last: https://davidamerland.com/blog/built-to-last-official-landing-page

Send us Fan Mail

Support the show

Explore more from Living Big Mindfully:

👉  https://livingbigmindfully.com/

Find free resources, books, connect with Kate, and keep your curiosity going.

👉 Support the show:
https://www.buzzsprout.com/2217305/support

Connect:

• Web: https://livingbigmindfully.com/
• Contact: https://livingbigmindfully.com/contact
• YouTube: https://www.youtube.com/@LivingBigMindfully
• FB https://www.facebook.com/livingbigmindfully/
• IG: https://www.instagram.com/katechampionauthor/

In this short Pop-Up Pod, I explore a phrase we use every day: “I’m fine.”

But are we?

Through real-life moments—from a teenager’s shrug to a friend’s bright smile to the quiet weight of grief—I unpack the many ways we say these three simple words… and what may be keeping us from being more honest and authentic.

Consider this an invitation to listen in and reflect on which category you fall into—and why.

Enjoy!

Send us Fan Mail

Support the show

Explore more from Living Big Mindfully:

👉  https://livingbigmindfully.com/

Find free resources, books, connect with Kate, and keep your curiosity going.

👉 Support the show:
https://www.buzzsprout.com/2217305/support

Connect:

• Web: https://livingbigmindfully.com/
• Contact: https://livingbigmindfully.com/contact
• YouTube: https://www.youtube.com/@LivingBigMindfully
• FB https://www.facebook.com/livingbigmindfully/
• IG: https://www.instagram.com/katechampionauthor/

What does it take to find your voice — at any age?

In this inspiring intergenerational conversation, Kate Champion sits down with Sophia Graniela to explore healing from childhood trauma, overcoming addiction, and rediscovering your authentic self.

Sophia shares her journey to sobriety at 30 and the tools that helped her reconnect with her voice — including EFT tapping, self-care, and community support. Together, Sophia (in her 30s) and Kate (in her 60s) offer powerful insights on self-discovery, recovery, and living with intention.

If you’re navigating midlife, starting over, or seeking personal growth, this episode is a reminder: it’s never too early — or too late — to come home to yourself.

Connect with Sophia:

IG: http://www.instagram.com/sophiagraniela

Web Home: http://www.herjourneyhomeco.com

Sophia's Freebie: https://ancient-apple-55372.myflodesk.com/s3ikc4zutn

Send us Fan Mail

Support the show

Explore more from Living Big Mindfully:

👉  https://livingbigmindfully.com/

Find free resources, books, connect with Kate, and keep your curiosity going.

👉 Support the show:
https://www.buzzsprout.com/2217305/support

Connect:

• Web: https://livingbigmindfully.com/
• Contact: https://livingbigmindfully.com/contact
• YouTube: https://www.youtube.com/@LivingBigMindfully
• FB https://www.facebook.com/livingbigmindfully/
• IG: https://www.instagram.com/katechampionauthor/

In this 3-minute Pop-Up Pod, I share a simple truth: if you don’t make time for yourself, it won’t happen.

On a cold, blustery day, I chose to show up anyway—and found exactly what I needed.

Consider this your reminder to slow down, live intentionally, and care for yourself...

You can check out the waterfall at https://livingbigmindfully.com/

Send us Fan Mail

Support the show

Explore more from Living Big Mindfully:

👉  https://livingbigmindfully.com/

Find free resources, books, connect with Kate, and keep your curiosity going.

👉 Support the show:
https://www.buzzsprout.com/2217305/support

Connect:

• Web: https://livingbigmindfully.com/
• Contact: https://livingbigmindfully.com/contact
• YouTube: https://www.youtube.com/@LivingBigMindfully
• FB https://www.facebook.com/livingbigmindfully/
• IG: https://www.instagram.com/katechampionauthor/

Are you, or do you have a loved one who is an organizational nightmare? 

Hello & Welcome— Kate Champion, your host, with another great conversation I am so excited to share with you today!

Well, you came to the right place…

Today’s guest is Lisa Woodruff founder and CEO of Organize 365. Lisa is the QUEEN of organization. This is a fun, fast-paced, helpful, conversation.

• Lisa helps us deal with: Paper piles
• The what, why, and how of organizing medical records for yourself and others—important if you are a caregiver. 
• And, how to navigate all the things for tax time—which is just around the corner here in the US. 

Lisa shares so many tips, strategies, and resources—there’s something here for everyone. Plus, we have so much fun!

Remember to sign-up for your copy of the Reflections & Intentions newsletter—this is the best way to stay connected, you’ll receive tips for Flourishing & Thriving, announcements, and new episodes--all delivered straight to your inbox.

Go to livingbigmindfully.com—while you are there-- download your Aging Better Tool Kit. My gift to you😊

Connect with Lisa @

IG: http://instagram.com/organize365

New Book: https://escapingquicksand.com/

Website & Podcast: https://organize365.com/all-about-lisa-woodruff/

Send us Fan Mail

Support the show

Explore more from Living Big Mindfully:

👉  https://livingbigmindfully.com/

Find free resources, books, connect with Kate, and keep your curiosity going.

👉 Support the show:
https://www.buzzsprout.com/2217305/support

Connect:

• Web: https://livingbigmindfully.com/
• Contact: https://livingbigmindfully.com/contact
• YouTube: https://www.youtube.com/@LivingBigMindfully
• FB https://www.facebook.com/livingbigmindfully/
• IG: https://www.instagram.com/katechampionauthor/

In this 3-minute Pop-Up Pod, I reflect on midlife, starting over, and the power of new beginnings. Fresh from the trail, I share why beginning again — in fitness, relationships, career shifts, or life transitions — isn’t failure. It’s growth.

At 62, I’m embracing this season wholeheartedly...

And to celebrate, I’m giving away five free signed copies of my book Starting Out & Starting Over — a practical, encouraging guide to help you navigate your own fresh start.

Here’s how to enter:

1. Leave a review for the podcast
2. Share an episode with a friend
3. Email me through LivingBigMindfully.com with a screenshot of your review.

The first five listeners to complete all three will receive a free signed copy.

Ready to begin again? This is your moment...

Send us Fan Mail

Support the show

Explore more from Living Big Mindfully:

👉  https://livingbigmindfully.com/

Find free resources, books, connect with Kate, and keep your curiosity going.

👉 Support the show:
https://www.buzzsprout.com/2217305/support

Connect:

• Web: https://livingbigmindfully.com/
• Contact: https://livingbigmindfully.com/contact
• YouTube: https://www.youtube.com/@LivingBigMindfully
• FB https://www.facebook.com/livingbigmindfully/
• IG: https://www.instagram.com/katechampionauthor/