Ep 79: What If One Minute a Day Could Change Your Life? The Science of Fitness, Mindset & Aging Well

Ep 71: EXPLORE Hawksbill Loop, Shenandoah National Park

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 [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/ [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  [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 [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/ [https://www.facebook.com/share/g/1QSm3rbMER/] Send us Fan Mail [https://www.buzzsprout.com/2217305/fan_mail/new] Support the show [https://www.buzzsprout.com/2217305/support] 👉 Support the show: https://www.buzzsprout.com/2217305/support [https://www.buzzsprout.com/2217305/support] ✨ The Free Aging Better Toolkit :  https://livingbigmindfully.com/aging-better [https://livingbigmindfully.com/aging-better] 💌 Join the Thrive & Shine newsletter:  https://livingbigmindfully.com/thrive-%26-shine [https://livingbigmindfully.com/thrive-%26-shine] An occasional, intentional letter with reflections, resources, in-person gatherings, speaking updates, and new episodes—designed to support you in living a longer, stronger, more intentional life. As I spend less time on social media, this is the best way to stay connected. Connect: * Web: https://livingbigmindfully.com/ [https://livingbigmindfully.com/] * Contact: https://livingbigmindfully.com/contact [https://livingbigmindfully.com/contact] * YouTube: https://www.youtube.com/@LivingBigMindfully [https://www.youtube.com/@LivingBigMindfully] * FB https://www.facebook.com/livingbigmindfully/ [https://www.facebook.com/livingbigmindfully/] * IG: https://www.instagram.com/katechampionauthor/ [https://www.instagram.com/katechampionauthor/]

Ep 79: What If One Minute a Day Could Change Your Life? The Science of Fitness, Mindset & Aging Well

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...  [https://www.buzzsprout.com/2217305/episodes/17010655] 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/ [https://www.instagram.com/david_amerland/] FB: https://www.facebook.com/profile.php?id=100002539452368 [https://www.facebook.com/profile.php?id=100002539452368] Book: Built to Last: https://davidamerland.com/blog/built-to-last-official-landing-page [https://davidamerland.com/blog/built-to-last-official-landing-page] Send us Fan Mail [https://www.buzzsprout.com/2217305/fan_mail/new] Support the show [https://www.buzzsprout.com/2217305/support] 👉 Support the show: https://www.buzzsprout.com/2217305/support [https://www.buzzsprout.com/2217305/support] ✨ The Free Aging Better Toolkit :  https://livingbigmindfully.com/aging-better [https://livingbigmindfully.com/aging-better] 💌 Join the Thrive & Shine newsletter:  https://livingbigmindfully.com/thrive-%26-shine [https://livingbigmindfully.com/thrive-%26-shine] An occasional, intentional letter with reflections, resources, in-person gatherings, speaking updates, and new episodes—designed to support you in living a longer, stronger, more intentional life. As I spend less time on social media, this is the best way to stay connected. Connect: * Web: https://livingbigmindfully.com/ [https://livingbigmindfully.com/] * Contact: https://livingbigmindfully.com/contact [https://livingbigmindfully.com/contact] * YouTube: https://www.youtube.com/@LivingBigMindfully [https://www.youtube.com/@LivingBigMindfully] * FB https://www.facebook.com/livingbigmindfully/ [https://www.facebook.com/livingbigmindfully/] * IG: https://www.instagram.com/katechampionauthor/ [https://www.instagram.com/katechampionauthor/]

Ep 78: Pop-up Pod: I’m Fine… But Are You?

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 [https://www.buzzsprout.com/2217305/fan_mail/new] Support the show [https://www.buzzsprout.com/2217305/support] 👉 Support the show: https://www.buzzsprout.com/2217305/support [https://www.buzzsprout.com/2217305/support] ✨ The Free Aging Better Toolkit :  https://livingbigmindfully.com/aging-better [https://livingbigmindfully.com/aging-better] 💌 Join the Thrive & Shine newsletter:  https://livingbigmindfully.com/thrive-%26-shine [https://livingbigmindfully.com/thrive-%26-shine] An occasional, intentional letter with reflections, resources, in-person gatherings, speaking updates, and new episodes—designed to support you in living a longer, stronger, more intentional life. As I spend less time on social media, this is the best way to stay connected. Connect: * Web: https://livingbigmindfully.com/ [https://livingbigmindfully.com/] * Contact: https://livingbigmindfully.com/contact [https://livingbigmindfully.com/contact] * YouTube: https://www.youtube.com/@LivingBigMindfully [https://www.youtube.com/@LivingBigMindfully] * FB https://www.facebook.com/livingbigmindfully/ [https://www.facebook.com/livingbigmindfully/] * IG: https://www.instagram.com/katechampionauthor/ [https://www.instagram.com/katechampionauthor/]

Ep 77: Finding Your Voice at Any Age: Healing, Sobriety & Self-Discovery with Sophia Graniela

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 [http://www.instagram.com/sophiagraniela] Web Home: http://www.herjourneyhomeco.com [http://www.herjourneyhomeco.com] Sophia's Freebie: https://ancient-apple-55372.myflodesk.com/s3ikc4zutn [https://ancient-apple-55372.myflodesk.com/s3ikc4zutn] Send us Fan Mail [https://www.buzzsprout.com/2217305/fan_mail/new] Support the show [https://www.buzzsprout.com/2217305/support] 👉 Support the show: https://www.buzzsprout.com/2217305/support [https://www.buzzsprout.com/2217305/support] ✨ The Free Aging Better Toolkit :  https://livingbigmindfully.com/aging-better [https://livingbigmindfully.com/aging-better] 💌 Join the Thrive & Shine newsletter:  https://livingbigmindfully.com/thrive-%26-shine [https://livingbigmindfully.com/thrive-%26-shine] An occasional, intentional letter with reflections, resources, in-person gatherings, speaking updates, and new episodes—designed to support you in living a longer, stronger, more intentional life. As I spend less time on social media, this is the best way to stay connected. Connect: * Web: https://livingbigmindfully.com/ [https://livingbigmindfully.com/] * Contact: https://livingbigmindfully.com/contact [https://livingbigmindfully.com/contact] * YouTube: https://www.youtube.com/@LivingBigMindfully [https://www.youtube.com/@LivingBigMindfully] * FB https://www.facebook.com/livingbigmindfully/ [https://www.facebook.com/livingbigmindfully/] * IG: https://www.instagram.com/katechampionauthor/ [https://www.instagram.com/katechampionauthor/]

Ep 76: Pop-up Pod: Caring for You — The Power of Intentional Time.

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/ [https://livingbigmindfully.com/] Send us Fan Mail [https://www.buzzsprout.com/2217305/fan_mail/new] Support the show [https://www.buzzsprout.com/2217305/support] 👉 Support the show: https://www.buzzsprout.com/2217305/support [https://www.buzzsprout.com/2217305/support] ✨ The Free Aging Better Toolkit :  https://livingbigmindfully.com/aging-better [https://livingbigmindfully.com/aging-better] 💌 Join the Thrive & Shine newsletter:  https://livingbigmindfully.com/thrive-%26-shine [https://livingbigmindfully.com/thrive-%26-shine] An occasional, intentional letter with reflections, resources, in-person gatherings, speaking updates, and new episodes—designed to support you in living a longer, stronger, more intentional life. As I spend less time on social media, this is the best way to stay connected. Connect: * Web: https://livingbigmindfully.com/ [https://livingbigmindfully.com/] * Contact: https://livingbigmindfully.com/contact [https://livingbigmindfully.com/contact] * YouTube: https://www.youtube.com/@LivingBigMindfully [https://www.youtube.com/@LivingBigMindfully] * FB https://www.facebook.com/livingbigmindfully/ [https://www.facebook.com/livingbigmindfully/] * IG: https://www.instagram.com/katechampionauthor/ [https://www.instagram.com/katechampionauthor/]