Living Big Mindfully

Hello & Welcome! Kate Champion here…

I am excited to share this beautiful, powerful, honestly, life-changing conversation with you.

Today we are talking to Susan Lazar Hart and taking a deep dive into the importance of self-awareness and intentional living, particularly in midlife and beyond.

Susan’s superpower lies in the ability to help people develop transformational mindsets so they—we--can create lives we love.

Susan starts by sharing a bit of her personal story, then she jumps right in asking us to consider some questions:

• Who are we really?
• What have we learned?
• What’s serving us & what’s not?

Susan talks about the importance of learning to align with our personal truth, then having the heart to make choices that truly resonate with our purpose.

Susan helps us work with shame, blame, guilt & regret and she tells us how we can start being the explorers of our own lives. 

This episode is packed full of profound questions and sage advice we can all begin using today!

Honestly, there is so much packed into this 50-minutes… Susan is so generous with her time, wisdom, and energy. As a lifelong learner, I particularly enjoyed the questions Susan asked. Questions are important. They help us self-reflect and increase awareness, vital if we want to create intentional lives. 

That is exactly what this show is all about: helping – YOU – create a longer, stronger, more intentional life!

More about Susan: Susan thrives on change and enjoys a dynamic lifestyle, alternating between her home in Montreal, Canada, and her nearly 200-year-old farmhouse in Vermont. Her adaptability reflects her commitment to living congruently, embracing new opportunities for growth, and encouraging others to explore the richness of their own lives.

Connect with Susan @

Website: https://www.susanlazarhart.com

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

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

Susan's Book: https://bit.ly/susanlazarhart_breakingfree_us

Anxious Generation: https://amzn.to/3FgQgi5

Clean Soups: https://amzn.to/3QWnnu7

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/

Hello & Welcome! Kate Champion here…

I am excited to share this heartfelt conversation with you today!

If you are feeling a bit stuck, need some inspiration or a nudge to try something new, then this is the episode for you!

Nick Fellowes started running in 2020 as a way to cope with COVID lockdown. At the time he was 58-years old. Since then, Nick has qualified for and completed 7 major marathons and other endurance events!

Today, Nick shares a bit of his personal story, his desire to maintain a healthy lifestyle well into his later years, and the profound impact running has had on his mental and physical health.

Then Nick & I talk about:

• Doing hard things.
• Pushing through setbacks.
• Motivation and discipline. 

Then, Nick gives us lots of practical tips and strategies to help us with:

• Setting up personal goals and targets
• Finding inspiration and purpose
• And, how we can redefine ourselves later-in-life

I love this conversation! Nick is truly thriving. His energy and zest for life is contagious and he’s determined to live to 100!

As you know, that is what this show is all about inspiring and supporting people – YOU - to a live longer, stronger – more intentional life.

Enjoy!

Connect with Nick @ 

FB: https://www.facebook.com/nick.fellowes.7

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

Show links:

Book/Born to Run: https://amzn.to/4hRZoZb

Epic Retirement Club: https://www.facebook.com/groups/epicretire/

Community Mindfulness Event: https://www.eventbrite.com/e/living-big-mindfully-community-event-tickets-1243614306869?aff=oddtdtcreator

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/

Hello & Welcome!

I am so excited you are listening today! Question? Ever heard of ‘Corn Rage?’. Me neither… Stay tuned, we cover this and much more!

Kate De Costa is a certified Health Coach as well as a Reiki Master with over 20-years experience in the wellness industry.

Kate helps people to take back control of their lives; guiding and supporting people to create healthier, happier lives.

Today, Kate shares her personal story which includes her struggles with digestive and gut issues and how that influenced her mental and emotional health.

Then we dive in & talk about:

• The connection between stored trauma and gut health
• Choosing traditional ‘health’ care vs alternative solutions
• Committing to putting in the work - for the long haul
• Learning to trust your gut – no pun intended 
• And, not beating yourself up…

Then, yes, Kate tells us all about her experience with corn by-products, which included chronic inflammation, and mood issues – in Kate’s case – intense anger and rage!

Of course, Kate shares some helpful tips, strategies, and sage advice we can all begin to sprinkle into our day.

 I am so grateful for Kate… Her energy, vulnerability, gentle spirit – her powerful story – and passion for helping people create healthy, happy, sustainable lives is such a gift…

And, that is what this show is all about - inspiring and supporting people – YOU - to a live longer, stronger – more intentional life.

As you listen today, please subscribe, leave a review, or share this episode with a friend. Remember, you can find this episode – with video – on YouTube. YouTube is a great place to subscribe, leave your questions, comments, and suggestions for topics and future guests😊

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 Kate @

IG: https://www.instagram.com/integrate.with.kate?igsh=dmdpZWM4am91a3Bi

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

Web: www.integratewithkate.net

Book: https://amzn.to/3EqfOsI

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/

I am so excited to share this conversation with you today!

I connected with Tambra on Instagram – she is totally walking the walk. She’s outdoors, moving, exploring, pushing herself – and creating an intentional life😊 

Tambra Sabatini is a mom, author, and self-publishing consultant, she calls herself a “back of the pack” runner turned cross-adventurer…

Tambra has tried it all: skiing, kayaking, hiking, biking, backpacking, and – now - motor-bike adventuring which she started in her early 50s!

In this conversation, we cover so much:

• Overcoming fear, doubt, & physical limitations
• Learning new things
• Doing hard things
• Pushing yourself…

And, she tells us all about her awesome motorbike adventures - which includes a Bob-Cat encounter!!!

Of course, Tambra shares tons of tips, strategies, and sage advice – including her 3 daily habits!

I love Tambra’s energy and her Never Too Late attitude. Regardless of your age, gender, or fitness level – if you’re looking for a push, some encouragement, and inspiration to try something new - then this is the conversation for you!

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

As you listen today, please subscribe, leave a review, or share this episode with a friend. Remember, you can now find this episode – with video - and some fun YouTube Shorts on YouTube. YouTube is also a great place to subscribe, leave your questions, comments, and suggestions for topics and future guests. I do personally read everything😊

More about Tambra: Tambra is an author and self-publishing consultant. She has spent many years creating her own unique pathway through life and believes in overcoming fears, pushing through discomfort, and building confidence - and adventuring - at any age.

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 Tambra @

FB:  https://www.facebook.com/tambra.warner.sabatini
IG: https://www.instagram.com/tambrasabatini/
YouTube: https://www.youtube.com/@CrossAdventuring

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/

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

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/

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/UCL6n_lNvI1f5kOks31S8Tiw

Free FB community:  https://www.facebook.com/groups/120829418591397

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/

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

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/

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: The Dirty Truth: https://amzn.to/4fuv6KE

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/

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: https://www.nellieharden.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/

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: https://nottoolate.substack.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/