Today I am delighted to welcome back to the show - inspirational powerhouse Adriana Ferns! If you haven’t listened to our first conversation, check out Episode 2. Talk about an incredible story!

Adriana is a personal trainer, sports nutrition specialist, yoga instructor, author and all around - amazing human!

We start with a bit about Adriana’s background – again, jump back to Episode 2 for more about her…

From there, it’s pretty simple, we talk personal training:

• What they do 
•  How a trainer can help...
•  And, what to expect if you are new to all this…

Throughout the show, Adriana gives us lots of pro tips for hiring a trainer and learning to make yourself a priority.  We discuss everything from:

• Ethics and boundaries
• Losing the guilt - so important!
• What to expect cost-wise

She even gives us some great advice about contracts and what to do if things go wrong!

No surprise, Adriana wraps it all up with some wise sage advice…

Recently, I revamped my workout to include more weight and compound exercises - I was considering hiring a trainer – this conversation gave me everything I needed to know and more! 

You know, this show is all about inspiring and supporting people – YOU - to a live longer, stronger – more international life.

I hope this episode gives you the boost you need to get and stay strong!

Also, you can now find this episode and more – with video – and some fun shorts - on YouTube. YouTube is a great place to subscribe, leave your questions and suggestions for topics and future guests. I do personally read everything😊

Connect with Adriana @
Soul Friend Yoga: https://www.instagram.com/soulfriendyoga/
Discount Code: SOUL20
Adriana's book How to Hire A Fitness Trainer: https://amzn.to/4hcpncZ

Comments? Guests? Topics? Text us... We'd love to hear from you!

Connect with Kate @

YouTube for videos & more: https://www.youtube.com/@LivingBigMindfully

Facebook: https://www.facebook.com/katechampionauthor
Instagram: https://www.instagram.com/katechampionauthor/

Get Your FREE GUIDE: From Panic 2 Peace: 12 Ways to Calm
Download here: https://dl.bookfunnel.com/e0o8lnx023

Contact: https://www.katechampionauthor.com/contact

JOIN the Back of the Pack Facebook group: https://www.facebook.com/groups/120829418591397

Find books, resources, and more @ https://www.katechampionauthor.com/

Until next time:)

Kate x

Hello! Kate Champion here…

I am so excited! I literally, just wrapped up an amazing conversation with the fabulous 72-year-strong Pauline Adeleke!!!

Are you ready to make 2025 your strongest year yet?

Stop what you’re doing – check out all the wisdom and powerful – dare I say “easy” tips you need to get committed - to a stronger, healthier more intentional 2025!!!

Pauline is a fitness powerhouse. A force of nature. Her enthusiasm is infectious, and she 100% walks the walk! So, bookmark this episode, we pack a lot in… 

Pauline starts by sharing a bit about her ‘why’, her passion for fitness, and her goals for the New Year!

We talk about: Commitments and ask you the question: “Are you committed to living stronger or your excuses?”

Then we talk about the how and why behind the power of making commitments to your health, your fitness, and to yourself - FOR LIFE!!!

Then, we give you a ton of practical NO COST tools and resources to help you with things like:

• Building confidence
• Being stubborn
• Building discipline
• And, creating community – so important!

Regardless of your age or fitness level – by the time you finish this episode you will feel ready to level up your fitness game and COMMIT to creating a stronger, fitter 2025!!!

I have known Pauline for a while now… This is the second time she’s been on the show (see Episode 12). I love Pauline! Her reels, her exercise snacks, and her energy light me up and inspire me to stay strong and keep moving. I am immensely grateful to be able to share this powerful conversation with you today😊

As you listen today, please share this episode with a friend or a loved one… It might be just what they need to start the New Year with a bang!

Remember, you can now find this episode – with video - and some fun YouTube shorts of my adventures on YouTube. YouTube is a great place to subscribe, leave your questions, comments, and suggestions. I do personally read everything😊

Together, let’s commit to a stronger, more intentional 2025!

Connect with Pauline:
Website: https://www.agelessfitnesslifestyle.fit
IG: https://www.instagram@paulineadeleke
YouTube: https://www.youtube.com/channel/UCL6

Comments? Guests? Topics? Text us... We'd love to hear from you!

Connect with Kate @

YouTube for videos & more: https://www.youtube.com/@LivingBigMindfully

Facebook: https://www.facebook.com/katechampionauthor
Instagram: https://www.instagram.com/katechampionauthor/

Get Your FREE GUIDE: From Panic 2 Peace: 12 Ways to Calm
Download here: https://dl.bookfunnel.com/e0o8lnx023

Contact: https://www.katechampionauthor.com/contact

JOIN the Back of the Pack Facebook group: https://www.facebook.com/groups/120829418591397

Find books, resources, and more @ https://www.katechampionauthor.com/

Until next time:)

Kate x

That's the voice of Russell Rogers!

Have you chosen your Power Word for 2025 yet? If not, or if you're not sure where to start, don’t worry—we’ve got you covered in today’s episode of Living Big Mindfully!

Russell is an author, speaker, and founder of Movetoday365.

In this episode, Russell shares a bit about his own story, how he’s been able to create an intention-driven life, and his mission to bring people and families together through walking and getting outside!

Then, we dive into two key topics: Setting intentions and the incredible power of words…

We talk about:

• Why a single word is so much more effective than a New Year’s resolution
• How to choose your word
• And ways we can incorporate our power words into our daily lives…

So, whether you're thinking about your physical health, your relationships, or your personal growth, this episode is packed with practical tips and strategies to make 2025 your most meaningful year yet!

As you know, this show is all about inspiring and supporting people to live longer, stronger – more international lives. I have been using power words to guide my year for a while – I believe in the process & I’ve seen the growth using a word can bring. Honestly, it’s kind of wild! Anyway, if you want more guidance, I have put together a quick ‘cheat sheet’.

If you would like a copy delivered to your inbox, simply text me using the ‘TEXT ME’ link below and I get a copy out to you! 

As you listen today, please share this episode with a friend or a loved one… It might be the boost they need to start the New Year with a bang!

Remember, you can now find this episode and more – with video - on YouTube. YouTube is a great place to subscribe, leave your questions, comments, and suggestions for topics and future guests. I do personally read & respond to everything😊

Finally, check out the show notes for links, books, and other helpful resources.

Whether you’re listening for the first time or a regular – please know, I appreciate you, I support you, and I thank you for listening today!

Connect with Russ @

IG: https://www.instagram.com/Movetoday365
Website & Books: https://www.Movetoday365.

Comments? Guests? Topics? Text us... We'd love to hear from you!

Connect with Kate @

YouTube for videos & more: https://www.youtube.com/@LivingBigMindfully

Facebook: https://www.facebook.com/katechampionauthor
Instagram: https://www.instagram.com/katechampionauthor/

Get Your FREE GUIDE: From Panic 2 Peace: 12 Ways to Calm
Download here: https://dl.bookfunnel.com/e0o8lnx023

Contact: https://www.katechampionauthor.com/contact

JOIN the Back of the Pack Facebook group: https://www.facebook.com/groups/120829418591397

Find books, resources, and more @ https://www.katechampionauthor.com/

Until next time:)

Kate x

Today, on Living Big Mindfully we are talking transformation, set-backs, and the power of community... 

Paul Stroessner is a writer, host of the Inspiring Journeys Podcast, and a runner with a goal to complete a 5k in all 50 states. 

On today’s episode Paul shares his is personal journey, including weight loss, exercise, his decision to run a marathon and desire to inspire others from the lessons he's learned along the way! 

During our conversation Paul shares a bit about his background then we dive into talking about:

• Building resilience 
• Pushing through setbacks,
• And the importance of consistency and community…

This conversation is full of helpful tips and strategies. And, no surprise, Paul wraps it all up with some insightful sage advice… 

As you know, this show is all about inspiring and supporting people to live longer, stronger, more intentional lives. Paul embodies the spirit of the show!  The growth, resilience, and how he’s pursued his passions – even through the tough times shows, once again, that it's never too late to find a new path and try something new!

As you listen today, please share with a friend or a loved one… It might be just what they need to hear to spark a bit of motivation!

Remember, you can now find this episode and other episodes – with video - on YouTube. YouTube is a great place to subscribe, leave your questions, comments, and suggestions for topics and future guests. I do personally read & respond to everything😊

Finally, check out the show notes for links, books, and other helpful resources.

More about Paul:
Through his own pursuits and the stories he curates, Paul embodies the spirit of growth, resilience, and the pursuit of one's passions, showing that it's never too late to embark on a new path and find fulfillment in life's adventures.

Connect with Paul @
FB: https://www.facebook.com/PaulStroessnerAuthor
Inspiring Journeys Podcast: https://inspiringjourneys.net/
IG: https://www.instagram.com/therhoderunner

Comments? Guests? Topics? Text us... We'd love to hear from you!

Connect with Kate @

YouTube for videos & more: https://www.youtube.com/@LivingBigMindfully

Facebook: https://www.facebook.com/katechampionauthor
Instagram: https://www.instagram.com/katechampionauthor/

Get Your FREE GUIDE: From Panic 2 Peace: 12 Ways to Calm
Download here: https://dl.bookfunnel.com/e0o8lnx023

Contact: https://www.katechampionauthor.com/contact

JOIN the Back of the Pack Facebook group: https://www.facebook.com/groups/120829418591397

Find books, resources, and more @ https://www.katechampionauthor.com/

Until next time:)

Kate x

Today, on Living Big Mindfully we are talking alcohol, the Mommy Wine Culture, and deciding to say, “NO MORE!”.

Hadley Sorensen is a wife, a mother, a runner, and an advocate for sobriety. She’s also written the book The Dirty Secret of Social Drinking.

This is an honest, powerful - and at times - heartbreaking conversation - get ready to listen in and be inspired!

Hadley takes a deep dive into her journey with alcohol. She is so honest about the culture, the struggle, the depression - and the shame she’s experienced. 

She tells us about;

• Her mental and physical health struggles 
• The social pressures
• The challenges she endured related to alcohol use and deciding to quit. 

Hadley packs this episode full of hope and practical tips for quitting, working through triggers, setting boundaries with friends and family, and the importance of building a sober community.  

Of course, Hadley it all up with some wise sage advice… 

You know, addiction is a topic that’s so close to my heart… The decision to quit, get, and stay sober is one of the hardest things we will do – especially in those early days… If you or a loved one is struggling please listen and share this episode with them. It might be just what they need to hear today!

Remember, you can now find this episode and other episodes – with video - on YouTube. YouTube is a great place to subscribe, leave your questions, comments, and suggestions for topics and future guests. I do personally read & respond to everything😊

Whether you’re listening for the first time or a regular – please know, I appreciate you, I support you, and I thank you for listening today!

More about Hadley:
Hadley Sorensen is a sobriety advocate and author of The Dirty Truth on Social Drinking: “Everything in Moderation” and Other BS. She talks about the benefits of eliminating alcohol, especially for women in middle age.

Connect with Hadley @
FB: https://www.facebook.com/HadleySorensenWellnessHypeGirl/
IG: https://www.instagram.com/hadley_sorensen/
Website:  https://www.hadleysorensen.com
Book:

Comments? Guests? Topics? Text us... We'd love to hear from you!

Connect with Kate @

YouTube for videos & more: https://www.youtube.com/@LivingBigMindfully

Facebook: https://www.facebook.com/katechampionauthor
Instagram: https://www.instagram.com/katechampionauthor/

Get Your FREE GUIDE: From Panic 2 Peace: 12 Ways to Calm
Download here: https://dl.bookfunnel.com/e0o8lnx023

Contact: https://www.katechampionauthor.com/contact

JOIN the Back of the Pack Facebook group: https://www.facebook.com/groups/120829418591397

Find books, resources, and more @ https://www.katechampionauthor.com/

Until next time:)

Kate x

Today, on Living Big Mindfully we are talking self-worth, self-esteem, and confidence.

These three things are foundational for our health and wellness.

Nellie Harden is a wife, a speaker, author, and the mother of 4 daughters who knits together biology and psychology to help people in all ages and stages of life build - or restore – a healthy sense worth, esteem and confidence – from the inside out! Which is key in today’s “influencer” culture!

So, whether you’re a parent, grandparent, or on your own quest to restore these vital components – get ready to listen & learn.

Nellie starts by sharing a bit about her own journey, then we jump in. She helps us understand the what, the why, and the how behind these vital components.

Nellie shares:

• Her 5 foundational pillars of self-worth
• And, a framework we can use with ourselves and the young people in our lives.

Nellie packs this episode full with lots of actionable tips and strategies all designed to help build – or restore - a healthy sense of self-worth…

Including tips to help with:

• Communication skills
• Tips for self-exploration
• And strategies you can begin using today regardless of where you are or what has happened in your life… 

Of course, Nellie wraps our conversation up with some powerful sage advice. 

You know, in all my years of clinical training & experience this is the first time I have heard these often fuzzy concepts presented in a way that makes so much sense. I learned so much and I know you will too😊

If you found this conversation helpful – subscribe to the show and share it with a friend!

Remember you can find the episode, with video, on YouTube. YouTube is a great place to subscribe and leave your questions and comments. I do personally read & respond to everything:)

More about Nellie:
Nellie helps people restore or build the foundation of self-worth in women and girls who didn’t have this built in their formative childhood or were robbed of it due to trauma.

Connect with Nellie @
Facebook: https://www.facebook.com/groups/the6570project
Instagram:  https://www.instagram.com/nellie.a.harden/
Website:

Comments? Guests? Topics? Text us... We'd love to hear from you!

Connect with Kate @

YouTube for videos & more: https://www.youtube.com/@LivingBigMindfully

Facebook: https://www.facebook.com/katechampionauthor
Instagram: https://www.instagram.com/katechampionauthor/

Get Your FREE GUIDE: From Panic 2 Peace: 12 Ways to Calm
Download here: https://dl.bookfunnel.com/e0o8lnx023

Contact: https://www.katechampionauthor.com/contact

JOIN the Back of the Pack Facebook group: https://www.facebook.com/groups/120829418591397

Find books, resources, and more @ https://www.katechampionauthor.com/

Until next time:)

Kate x

Today, we have an extra special, power-packed episode for you: Never Too Late meets Not Too Late! Yes, that's right!

I am very excited to introduce Gwendolyn Bounds or “Wendy” as she likes to be called… 

Wendy, a journalist by trade, and author of the book Not Too Late: The Power of Pushing Limits at Any Age. Boy! She sure embodies that philosophy!

 Wendy shares her transformation from a skinny, scrawny kid to becoming a competitive athlete, which all began with a dinner party and a Google search!

We jump right in talking about:

• Finding and creating time
• The power of consistency and taking small steps
• Staying true to your essentials… 

We discuss the what, the why, and the importance of mastery, passion, and goal setting in mid-life and beyond. 

Then Wendy gets super personal about the process, including all the messy life events and still, somehow, hanging on to your hopes and dreams...

Plus, there are tons of tips and strategies for starting something new, sustaining motivation, and staying stronger for longer!

Including:

• Pushing your limits
• Intrinsic motivation
• Developing a growth mindset
• And, how having the ‘will to live’ is important at any age!

Of course, Wendy wraps our conversation up with some wise sage advice.

Hanging out with Wendy was such an honor, insightful and so inspirational! I learned so much! And I am even more committed to life-long health and fitness. 

If you found this conversation helpful – please, subscribe to the show and share it with a friend!

Plus, remember you can also find the full episode, with video, on YouTube. This is a great place to subscribe and leave your questions and comments😊

More about Wendy:

Gwendolyn Bounds is an award-winning journalist and author whose career spans media brands including The Wall Street Journal, ABC News, Consumer Reports, CNBC, and more.

Connect with Wendy @

FB: https://www.facebook.com/gwendolynbounds

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

Book:

Comments? Guests? Topics? Text us... We'd love to hear from you!

Connect with Kate @

YouTube for videos & more: https://www.youtube.com/@LivingBigMindfully

Facebook: https://www.facebook.com/katechampionauthor
Instagram: https://www.instagram.com/katechampionauthor/

Get Your FREE GUIDE: From Panic 2 Peace: 12 Ways to Calm
Download here: https://dl.bookfunnel.com/e0o8lnx023

Contact: https://www.katechampionauthor.com/contact

JOIN the Back of the Pack Facebook group: https://www.facebook.com/groups/120829418591397

Find books, resources, and more @ https://www.katechampionauthor.com/

Until next time:)

Kate x

Hello!

Today, on Living Big Mindfully I am excited to welcome Dr. Liz back to the show for another fun, helpful conversation!

Dr Liz Jenkins is a Licensed Marriage & Family Therapist and Connection Coach. She helps couples worldwide reconnect, repair, and reignite their relationships. Dr Liz also has been in a relationship with the same human for over 30 years. Wow!

For more on Dr. Liz jump back and listen to Episode 43…

Today we are chatting about navigating the current political climate and other touchy subjects. Boy, do I need this conversation today!

We jump right in talking about:

• Managing our differences
•  Learning how to agree to disagree
• Seeing the person beyond the beliefs – this was so helpful!

Then Dr. Liz shares lots of specific tips and strategies to:

• Help us have “win-win” conversations
• Learn how to stop and do a “forensic” review – something I have never heard before.
• Manage big feelings
• And, ultimately creating more connection!

Of course, Dr. Liz wraps our conversation up with some wise sage advice.

You know, everything we do here - from the podcast, to the books, to the communities - is all about supporting and inspiring you to live a longer, stronger – intentional life!

I love hanging out with Dr. Liz. She has a lovely energy and a passion for helping people… 

You know, many people are struggling & feel divided politically… If that’s you, then please, know you are not alone. Listen to this episode and share it with the people who need it most. You can be sure there are a couple of loved ones on my list😊

Remember to download your Free Hiking Guide... Of course, you can book a call with me if you’re feeling stuck or blocked… 

Everything can be found by visiting https://www.katechampionauthor.com

Whether you’re listening for the first time or a regular – please know, I appreciate you, I support you, and I thank you for listening today!

Connect with Dr. Liz @

Website: https://drlizjenkins.com/
IG: https://www.instagram.com/dr_liz_jenkins/
FB: https://www.facebook.com/DrLizJenkins
Book

Comments? Guests? Topics? Text us... We'd love to hear from you!

Connect with Kate @

YouTube for videos & more: https://www.youtube.com/@LivingBigMindfully

Facebook: https://www.facebook.com/katechampionauthor
Instagram: https://www.instagram.com/katechampionauthor/

Get Your FREE GUIDE: From Panic 2 Peace: 12 Ways to Calm
Download here: https://dl.bookfunnel.com/e0o8lnx023

Contact: https://www.katechampionauthor.com/contact

JOIN the Back of the Pack Facebook group: https://www.facebook.com/groups/120829418591397

Find books, resources, and more @ https://www.katechampionauthor.com/

Until next time:)

Kate x

Welcome to an extra special show today!

I am excited about two things!

1) We are celebrating 50 episodes of the Living Big Mindfully Podcast – which is amazing to me! And, proves once again, that it's never too late to follow your dreams!

And, 2) I’m honored to spend time with Jodi Geline...

Jodi is a health expert and creator of the Heal from Within Series… Jodi helps people with IBS, bloating, and other chronic health conditions reclaim their health.

And Jodi walks the walk – no BS here! Plus, she’s gone through it all: Trauma, toxic relationships, and decades of one chronic health issue after another – until one day – she said “NO more!” 

Jodi is so aligned with our mission… You can literally feel the joy and intentionality oozing out across the air-waves!

Learn about how Jodi: 

• Had to STOP helping people!
• Break the habit of being chronically 'busy'
• And, how she decided to take UP MORE space – such a powerful concept!

Jodi also shares some of the key things that helped her heal.

• Being radically honest – with herself!
• Beginning to feel again…
• And, learning how to trust the body’s innate wisdom

This conversation is packed full of tips, strategies, & powerful sage advice.

This conversation is so aligned with all we do… Thank you Jodi for sharing your light. What a great way to celebrate 50 shows!!! 

Also to celebrate the big 5-0 I want to thank you with a GIFT!

For a limited time - I am giving away 50 copies of my bestselling book You Are Limitless: Anxiety, Grief, Trauma, Addiction – 7 Inspiring Stories of Hope & Healing.

This book is close to my heart & a great resource if you or a loved one is working on healing and learning to create a more intentional heart-centered life.

There’s even a chapter dedicated to crushing those limiting beliefs!

Listen in for more details:)

We could not do this without you! Thank you & here's to 100:)

Connect with Jodi @

FB: https://www.facebook.com/GreatHealthMastery
IG: https://www.instagram.com/jodigeline
Free Quiz:

Comments? Guests? Topics? Text us... We'd love to hear from you!

Connect with Kate @

YouTube for videos & more: https://www.youtube.com/@LivingBigMindfully

Facebook: https://www.facebook.com/katechampionauthor
Instagram: https://www.instagram.com/katechampionauthor/

Get Your FREE GUIDE: From Panic 2 Peace: 12 Ways to Calm
Download here: https://dl.bookfunnel.com/e0o8lnx023

Contact: https://www.katechampionauthor.com/contact

JOIN the Back of the Pack Facebook group: https://www.facebook.com/groups/120829418591397

Find books, resources, and more @ https://www.katechampionauthor.com/

Until next time:)

Kate x

That’s the voice of Carol Covino…

Today, on Living Big Mindfully I am excited to be sharing this inspirational, heartfelt conversation with you…

Carol is a certified menopause specialist and fitness and nutrition coach for women over 50 who want to optimize their health through nutrition, exercise, and lifestyle.

Carol starts by sharing more about her story which includes: Her transition from marathon runner to national figure bodybuilding competitor at age 50 - and her more recent experience with a spinal fusion surgery. 

Of course, we talk about how the what, the how, the why of menopause, peri-menopause and hormone health. 

Then we take a deep dive into:

• Working with and managing auto-immune disorders
• Seeing mid-life as an opportunity. 
• And, learning how to thrive despite a diagnosis…

Throughout the episode, Carol shares many actionable tips including strategies to help us:

• Stay strong & healthy for the long haul
• Set goals
• And getting back on track if we're stuck or struggling...

Of course, Carol wraps it all up with some wise sage advice…

You know, everything we do here - from the podcast, to the books, to the communities - is all about supporting and inspiring you to live a longer, stronger – more intentional life!

This beautiful conversation covers it all! So no excuses - in the words of poet Mary Oliver - to get out there and enjoy this “one wild and precious life.” Remember, if you’re stuck or struggling connect with Carol – links in the show notes - or book a call with me.

Remember to download your copy of From Panic 2 Peace… Your FREE guide. A must if you or a loved one is struggling with stress or anxiety.

Everything can be found by visiting https://www.katechampionauthor.com

Connect with Carol @

IG: https://www.instagram.com/carolcovinofitness/
Website: https://www.carolcovino.com
FB: https://m.facebook.com/profile.php?id=61551518264094

Comments? Guests? Topics? Text us... We'd love to hear from you!

Connect with Kate @

YouTube for videos & more: https://www.youtube.com/@LivingBigMindfully

Facebook: https://www.facebook.com/katechampionauthor
Instagram: https://www.instagram.com/katechampionauthor/

Get Your FREE GUIDE: From Panic 2 Peace: 12 Ways to Calm
Download here: https://dl.bookfunnel.com/e0o8lnx023

Contact: https://www.katechampionauthor.com/contact

JOIN the Back of the Pack Facebook group: https://www.facebook.com/groups/120829418591397

Find books, resources, and more @ https://www.katechampionauthor.com/

Until next time:)

Kate x