Life on MY Terms
By w/ Amy Mangueira
Life on MY TermsDec 09, 2022
 Running as a Path to Long-Term Health and Performance w/ Health Coach Elizabeth Knight
What are the benefits of running (and movement, in general)?
I decided to sit down with Elizabeth Knight to get the answers to that question - and more. She is a health coach, health researcher, and nurse practitioner who made a career shift over the past two years due to burnout (self-rescue accomplished!). Elizabeth is also a trail runner with a passion for using movement and athletics to improve physical and mental well-being. In this episode, I sit down with Elizabeth Knight to discuss:Evidence for the physical and mental health benefits of exercise and running– and how much is enough (getting nerdy) Disease risk reduction and symptom management, from cardiovascular disease to cancer to depression Using values and goal-setting techniques to become a stronger human and athlete (the coaching toolkit) The power of community in sport for everyday athletes (and trail running as a great case study) Running as an “anchor habit” for other positive change Her own journey from being an ICU nurse, through graduate school and working in academia, to working in primary care, to switching it up– and doubling down on her identity as a runner.
ABOUT ELIZABETH KNIGHT
Elizabeth Knight lives and runs in Portland, Oregon. When she’s not on the trails in Forest Park, she works as a nurse practitioner and owns an integrative health coaching practice, Flower Power Health, where she works with runners. She’s passionate about science, inclusivity, and helping people approach their bodies with kindness and curiosity. A few of her favorite things are dogs, rock and roll, and pizza.
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IG @lifeonmyterms_podcast or @projectamy
 Unpacking the Coping Mechanisms We Lean On when Stressed
Negative stress happens. And yes, it can get the better of us.
But as we move through life at the pace society seems to think it normal, we often begin to collect coping mechanisms to deal with the stress versus taking time to find a solution to the stress - to truly find radical acceptance in some cases.
Coping usually involves adjusting to or tolerating negative events or realities while you try to keep your positive self-image and emotional equilibrium. Coping occurs in the context of life changes that are perceived to be stressful. Psychological stress is usually associated with negative life changes, such as losing a job or loved one. However, all changes require some sort of adaptation. Even positive changes — such as getting married or having a child — can be stressful.
Here's where coping can become extremely unproductive (and harmful) - the negative coping mechanisms.
Did you know that has humans, we are all predisposed to relying on negative coping skills?
So don't beat yourself up. In this episode, I am going to unpack negative coping mechanisms and offer solutions to solving your stress, working towards radical acceptance, in some cases, and thinking about how to create a lifestyle that offers resilience against stress.
FROM THE EPISODE
1. Group Coaching is ready to begin. Join the waiting list to be the first to know.
2. Don't forget to get a copy of my book The Path To Break Free From Burnout - on sale NOW!
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 The Build-Up from Breakdown w/Wellness Expert, Marilyn Shaw
 Learning To Love ME: The Triumph Back From An Eating Disorder w/Erin Washington
Eating disorders. Disordered eating. They are both very serious and are a silent epidemic that affect all genders and races. And as a country, we have a lot of work to do.
Don't believe me? Here are some stats:9% of the U.S. population, or 28.8 million Americans, will have an eating disorder in their lifetime. BIPOC with eating disorders are half as likely to be diagnosed or to receive treatment. Nearly nine in ten (87%) LGBTQ youth reported being dissatisfied with their body. Women with physical disabilities are more likely to develop eating disorders. Larger body size is both a risk factor for developing an eating disorder and a common outcome for people who struggle with bulimia and binge eating disorder. Athletes report higher rates of excessive exercise than non‐athletes. 42% of 1st-3rd grade girls want to be thinner.
Phew - I think that is enough. The sad truth is, regardless if we ever move into anorexia or bulimia, most every, single human has suffered from body image challenges that have caused us to hide or start making changes that aren't ideal. This episode today comes from noticing a huge trend among listeners. And I knew just the person to chat with. Erin Washington.
Erin Washington is an author and former college athlete who struggled with weight and body image for 20 years. She finally uncovered her ideal physical body at 37, after having two kids. Now in her 40's, Erin continues to promote a balanced lifestyle of “Squats and Margaritas” and offers tips and motivation to women who are working out but not seeing results. Erin hosts the wildly popular Squats and Margaritas podcast and recently founded Blue Butterfly Foundation, a non-profit that provides mentorship for teen girls struggling with body image and self worth. Erin's second book, From Pain to Purpose: Finding Meaning in live now. Get it here.
SUPPORT Contact the NEDA Helpline for support, resources, and treatment options for yourself or a loved one who is struggling with an eating disorder. Helpline volunteers are trained to help you find the support and information you need. Please note that our Helpline is not a substitute for professional help. We cannot provide any kind of advice or ongoing support. We are happy to listen to your concerns, provide information on eating disorders, help you locate professional help, and explore support options. Reach out today!
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 Breaking Through A Failure Mindset
Failure is NOT FINAL! Failure is GREAT!
Failure offers each of us the opportunity to examine what worked or what didn't even more so than success. It can foster your critical and analytical thinking skills, allowing you to innovate, redirect and try another way to execute something the next time.
It's time to move out of the fixed mindset that often holds failure as a means to NOT move forward towards our goals. Instead, we're going to break out of the failure-fixed mindset and chat about growth mindset shift.
Don't be afraid of failure. Embrace it. This episode will help. Let's go!
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FROM THE EPISODE:
Get on the list to join my BEYOND BURNOUT GROUP COACHING™ HERE
 How To Love Yourself and Redesign Your Life from Within w/Mindset Coach Denise Marsh
Do you find yourself saying any of the following statements regularly?
"I am nothing compared to that person."
"No matter what I do, it never seems to be enough."
"If I work harder maybe they will notice me more."
"Nobody 'liked' or 'commented' on my last Instagram post, and now I am totally doubting myself."
"I can't seem to do anything right."
If you are nodding your head "YES" to any of these statements, you may be struggling from within to love yourself, and value your worth. We all tend to struggle with self-love, self-worth, and self-image. That's why I decided to chat with author and mindset coach, Denise Marsh. In this episode, Denise provides tips to reframing the way that you treat yourself so that you can live a life for you, loving yourself first.
ABOUT DENISE MARSH
Denise Marsh is the author of Do It For Your SELFIE!: A Guide to Loving Yourself, Redesigning Your Life, and Getting Aligned from Within, and founder of R.A.W.: Redesign & Align from Within, LLC. As a Transformational Mindset Coach and speaker, Denise works with women to increase their self-love and self-awareness so they can feel more confident in making their dreams and desires a priority. She mentors with passion, guiding her clients to effectively strengthen and elevate their mindset to new heights.
Subscribe to her newsletter here
Check out her book Do It For Your Selfie
Listen to the podcast here
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 Tapping Into Social Self-Care
As a total introvert on my own growth journey, I recently decided to start to prioritize my social self-care. Yes, this is a thing. Social self-care is all about cultivating our feelings of love, appreciation, gratitude, and connection with others. Socializing is important for our mental health (yes, even for us introverts!) and is just one aspect of your self-care that should be tended to regularly.
Social self-care encourages us to maintain a healthy relationship with ourselves to extend it to others. It also means being mindful of how we manage our meaningful relationships while preventing social burnout.
In this episode I chat about some strategies to think about when working on social self-care and give a wealth of ideas for everyone to try. Get ready to do some work - this is a good one.
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 Compassion Fatigue vs Burnout w/ Social Worker Annie Schodt
Droves of nurses, hospital workers, teachers, and principals are leaving their careers. When we compound the stress that is happening is these service fields, in particular, with the pandemic and school shootings, there is no wonder that the compassion fatigue that has always been present is quickly escalating to burnout. The bigger problem: these open positions are not getting filled leaving critical shortages around the world.
I decided to take some time to dig into compassion fatigue - what it is and how it differs from burnout (but also contributes to burnout). There was no better person than sitting down with a seasoned social worker to share the day-in-the-life of being an empath, managing stress when your job requires you to save the world.
CONNECT WITH ANNIE SCHODT
Annie is a single mom of two incredible teenagers that have blossomed into the best human beings this world will have the pleasure of being around. She hails from Erie, Pennsylvania and resides in Dunedin FL with her life partner and those two incredible kiddos. She has earned three degrees: Criminal Justice, Sociology, and Woman's Studies. Annie has a strong passion for advocacy surrounding marginalized populations, vulnerable populations, survivors of sexual abuse, domestic violence, and human trafficking. When asked to describe Annie to the people who know her best, she is often described as open minded, non-judgemental, giving her whole self to assisting people in need, bringing great energy and vibes, and of course....hilarious. Annie is a REAL person and can relate to anyone she comes in contact with and her clients have often told her she is the reason they have gotten through the toughest times in their lives. Email: email@example.com
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 Listener Q+A: What if I can’t…
Welcome to listener Q+A. In these episodes, I work to compile the most commonly asked questions and answer them live on the podcast. I work to put them into a theme. On this episode, we are looking at "I can't" statements/questions.
This reframe is necessary because "I can't" statements are a part of "all or nothing" thinking. This type of thinking can cause a substantial amount of harm to your self-worth and growth. It will affect the way you feel about yourself by giving up or not even trying and others by comparing yourself, in return, adding pressure that doesn't exist.
Typically, this type of thinking will use absolute terms, such as always or never, good or bad, can or can't, and this results in many people not being able to see alternative outcomes. It can make it difficult, and in some cases impossible, to see solutions.
Get your notepad ready because there is a lot of action items and reflection to do in this episode.
LINKS FROM THE EPISODE:
Buy Amy's book The Path To Break Free From Burnout
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 5 Takeaways from the Jay Shetty LOVE RULES Tour
There is so much content out there for personal growth (this podcast being one medium), but how often to do we take the time to actually process - to reflect, synthesize, and make plans for action in our own lives? This seems to be the missing link as to why we invest a lot of our time in personal growth but rarely see improvement.
I recently just attended the VIP event at the Jay Shetty Love Rules Tour. It was an incredible experience that had be reflecting and finding actionable takeaways for 10 days post event. They were very powerful ones - so I want to share those with you. Let this episode serve as a place for you to reflect, synthesize, and take action with next steps.
PS: Don't forget to snag the book 8 Rules of Love by Jay Shetty. It's outstanding.
Burnout? Get my new book The Path To Break Free From Burnout now.
Interested in 1:1 Coaching? Get started here.
Connect with me on IG @lifeonmyterms_podcast or via email firstname.lastname@example.org
 The Science of Complaining - and How to Change Your Mindset
Not only does complaining put a negative spin on everything, but it also makes it harder to be aware of a possible solution to feeling satisfied. Did you know that every minute of a conversation someone is complaining? WOW. There are a ton of negative health impacts to complaining - or hanging around complainers. In this episode I share some of the research, discuss why people complain, and share how we can shift our mindset to complaining more positively (crazy, right?).
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DON'T MISS MY NEW BOOK - The Path To Break Free From Burnout
Buy on Amazon: https://www.amazon.com/Path-Break-Free-Burnout/dp/B0BWPXYPMH/ref=sr_1_1?crid=149RSO1IAZD2D&keywords=the+path+to+break+free+from+burnout&qid=1678984916&sprefix=the+path+to+break+free%2Caps%2C123&sr=8-1
 Tapping into Spirituality with Manifestation Expert, Michelle J Lamont
 Chasing a Life Goal: My 6 Star Marathon Journey and Overcoming Adversity
We are all chasing goals. Thinking up a goal is the easy part. Pinpointing the specifics of a goal, developing a plan of action, and then following through with that plan of action and pushing past the inevitable obstacles that will arise is a different story altogether. As you can see, there are many reasons why we fail to achieve our goals. But giving up is also the easy part.
I've spent that last 5 years chasing a goal to complete the Abbott World Marathon Majors and achieving my 6 Star Finisher Medal. Chasing this goal goes beyond running 6 marathons. It involves timing obstacles, hardships getting into the races, qualifying for the races, the country shutting down, health concerns, you name it. Despite all the obstacles I achieved this goal.
In this episode I recap the "real," non-Instagram journey and all the lessons I learned in why we, as humans, often do not accomplish out goals. Being aware of these potential goal upsets can be extremely beneficial when in your own goal pursuit.
DON'T MISS MY BOOK "THE PATH TO BREAK FREE FROM BURNOUT."
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 Lessons in Confidence by Sugar Sugar Wax CEO, Salome Sallehy
A lack of self-confidence comes in many shapes and forms, and learning how to build confidence is an ongoing project for most of us – we are all a work in progress! Some of the best perspectives in how to build self-confidence comes from entrepreneurs as they are often faced with more struggles than successes as they chart their path. On this episode I chat with Sugar Sugar Wax founder, Salome Sallehy. Listen as she chats about mindset, taking risks, and balance.
Want to try Sugar Sugar Wax?
Take 15% off your order using code AMYSBEST15
ABOUT SALOME SALLEHY
Salome Sallehy is a change-maker in the beauty industry. She founded Sugar Sugar Wax, a sustainable and holistic hair removal and body care company in 2020. Determined to raise health and sustainability standards in the beauty and personal care industry, Salome has quickly become recognized for her innovation and sustainable business practices.
Not only are the products developed with human health at the epicenter of function, but every business decision is made measuring the product or ingredients against environmental impact.
To make a real difference she believed that education and information should be shared with the public to empower people to make better choices for themselves. So shortly after launching Sugar Sugar Wax, Salome launched Natural Beauty Summit, a not for profit platform for experts in health and wellness to share what big business doesn’t want the public to know, and to give other change-makers in wellness and beauty a platform to share their stories and learnings.
PRE-ORDER MY NEW BOOK: THE PATH TO BREAK FREE FROM BURNOUT
Here's the link to join the list.
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 Money Doesn’t Buy Happiness - Living Out Your Purpose Does
Your life purpose consists of the central motivating aims of your life—the reasons you get up in the morning. When I was going through burnout, all purpose in my life had been lost. So I went through some self-discovery to find it.
Purpose can guide life decisions, influence behavior, shape goals, offer a sense of direction and create meaning. For some people, purpose is connected to vocation—meaningful, satisfying work. For others, their purpose lies in their responsibilities to their family or friends. Others seek meaning through spirituality or religious beliefs. Some people may find their purpose clearly expressed in all these aspects of life.
Purpose will be unique for everyone; what you identify as your path may be different from others. What’s more, your purpose can actually shift and change throughout life in response to the evolving priorities and fluctuations of your own experiences.
Questions that may come up when you reflect upon your life purpose are:Who am I? Where do I belong? When do I feel fulfilled?
What are the benefits of finding your purpose and how do you begin to tap into it? I've got some answers to this week's episode. Take a listen.
FROM THE SHOW
Interested in reading more about purpose? Here's the article by Cynthia Vinney
Want to join the pre-sale list for my upcoming book "The Path to Break Free from Burnout?" Here's the link to join.
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 How To Protect Your Time (CelebrateYOU 2023 Speech)
This episode shares my recent chat at CelebrateYOU 2023, a one-day event for women to celebrate everything they are. I wanted to focus my time speaking on the greatest human currency which is OUR TIME - how you value it and protect it. There are some great tips included on how to better value your time. You won't want to miss this one.
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 Authentically ME: A Chat with Running Influencer, Latoya Shauntay Snell
What does it mean to be your authentic self? I mean, really be your authentic self. That means, who you show up for at work, in your personal life, and maybe even on social media. Your authentic self is who you truly are as a person, regardless of your occupation, regardless of the influence of others, it is an honest representation of you. It encompasses the values that you believe in and the person that you are.
We often leave our authentic selves at an exit on the highway as we breeze through life in the fast lane, trying to be the person others want us to be. That's why I love chatting with folks that are truly their authentic selves to their core, regardless of the audience.
Meet Latoya Shauntay-Snell - Endurance athlete, Chef, Content Creator, and best-in-class IG influencer. Her biggest achievements and failures are watched closely by the 77,000+ humans that follow her on Instagram. The thing that makes me so happy is that no matter what, Latoya always shows up as her authentic self. And with that comes some valuable tips that I am so excited she gets to share with all of you.
Listen to the episode for more.
CONNECT WITH LATOYA
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IG @lifeonmyterms_podcast or @projectamy
 The Benefits of Guided Journaling for Growth
A guided journal is a journal that focuses on specific themes or areas of your life and asks specific questions for you to reflect upon. This type of journaling provides a structure so that you can pinpoint opportunities for growth in your life.
Journal prompts and lists of journal topics can also serve as types of guided journaling. These usually consist of a question or topic that you can write freely about in your own notebook. Guided journaling can also be done in a blank notebook without outside prompts. This can look like writing down what happened during your day (the good and bad), making different types of lists, or mapping toward your bigger goals.
Regardless of how you conduct your guided journaling, the benefits are so wonderful. Listen to the episode to get more insight into how guided journaling will help you with accountability and more.
>>PROMPTS TO GET YOU STARTED<<
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 My Journey Though Burnout: Bouncing Back from Rock Bottom
It's a new year which means we have the opportunity (and the gumption) to take charge of our time, energy, and our lives. I thought it would be good to rehash my rock bottom of burning myself out, which came to a head in July of 2022. While your situation may not be as extreme as mine, you still can glean some learnings from what I went through. The healing process has been long but I have learned that protecting my time and energy is my main mission, and how to find the synergies between work and life.
Take a listen - and let's start off the year right.
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 How to Set Goals That Stick in 2023 (w/Accountability Coach Anne Bachrach)
 How the Word “SHOULD” is Holding You Back
Did you know that the word “should” is inherently negative; using this word results in feelings of inadequacy, anxiety, frustration, and self-rejection?
Beating ourselves up for what we should have done, or telling ourselves who we should be, is akin to fighting an enemy within us. It drains our energy from other tasks and perpetuates a negative self-talk cycle.
The bigger issue - think about how many times, per day, you dwell in the "shoulds" or "should haves." I would venture to guess a lot. I have worked really hard this year to be more aware of using this word, working to eliminate it from my life. In this episode, I shed some of the deep aftermath the word causes and how you, too, can work to eliminate this setback word.
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 Using Food as Medicine + Eating to Beat Disease (w/ Dr. William Li)
I started following Dr. William Li after my bloodwork came back, post stage 5 burnout, to see just how wild my results were. My white blood cells were through the roof, my body had begun to attack itself, leaving me with hearing loss in my left ear, vitamin deficiency, and auto-immune skin rash.
Immediately I was put on an anti-inflammatory diet to reduce this inflammation of the chronic years of unmanaged stress. It was then I started to believe just how much food had to do with my healing - and what I ate mattered a lot.
Dr. Li became a staple subject matter expert on the topic, sharing content on how folks can actually beat disease. So I thought I would chat more with him so that, together, we could spread this message.
ABOUT DR. WILLIAM LI
William W. Li, MD, is an internationally renowned physician, scientist and author of the New York Times bestseller “Eat to Beat Disease: The New Science of How Your Body Can Heal Itself.” His groundbreaking work has led to the development of more than 30 new medical treatments and impacts care for more than 70 diseases including cancer, diabetes, blindness, heart disease, and obesity. His TED Talk, “Can We Eat to Starve Cancer?” has garnered more than 11 million views. Dr. Li has appeared on Good Morning America, Live with Kelly & Ryan, CNN, CNBC and Rachael Ray, and he has been featured in USA Today, Time Magazine, The Atlantic and O Magazine. He is the president and medical director of the Angiogenesis Foundation and is leading research into COVID-19.
Download Dr. William Li's immune boosting guide which is packed with science-backed information about all five of the health defense systems, including immunity, and recipes - https://tinyurl.com/5n6ek6fh
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 An Ode to All of My Terrible Bosses
Have you ever been so stressed at the thought of continuing to work with an ineffective leader — a "terrible leader" — that you become physically ill? If so, you are not alone. I have been there. 7 times.
Oftentimes, a terrible, ineffective leader will demonstrate behaviors such as low emotional intelligence, disrespect, bias, intimidation, lack of empathy, support, recognition, and self-accountability.
The individual consequences of employees dealing with behaviors like these can impact an employee's whole life and manifest as fatigue, irritability, anger, lack of motivation, headaches, and heart attacks. One report examining the relationship between workplace stressors and mortality claims that "more than 120,000 deaths per year and approximately 5%–8% of annual healthcare costs are associated with and may be attributable to how U.S. companies manage their workforces."
Pretty serious, huh? Unfortunately, we don't always have the ability to quit on the spot. So how do we deal? I decided to run through an ode to all 7 of my terrible leaders - and provide some learnings and tips that you can use to survive while you plan for the future.
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 Energy Vampires - And How To Take Them Out Of Your Life
If you know me at all, you will hear me using the phrase "energy vampires" a lot. When I went through my burnout recovery and worked hard on my boundaries, energy vampires were identified big time. In my upcoming book, I talk a lot about energy vampires so I thought I would give you a sneak peek in who they may be in your life and how to take the necessary steps to remove them.
For more context, energy vampires are people who — sometimes intentionally — drain your emotional energy. They feed on your willingness to listen and care for them, leaving you exhausted and overwhelmed.
Energy vampires can be anywhere and anyone. They can be your spouse or your best friend. They can be your cubicle mate or your neighbor.
Learning how to identify and respond to this toxic behavior can help you preserve your energy and protect yourself from a great deal of emotional — and physical — distress. Take a listen to the episode to learn more.
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 How to Start Putting Yourself FIRST (w/ Katy Rey, Coach and Hype Girl)
No matter how often someone tells you to “put your own oxygen mask on” before helping others, putting yourself first is tough. Let’s face it, prioritizing yourself was probably complicated in 2018 and 2019. Post-2020? It’s almost laughable. How do you put yourself first when it feels like we're constantly living through multiple disasters? How do you say, “I deserve more than this,” when people are suffering everywhere? The short answer: It’s hard but necessary work.
This topic is a tough one and that's why I sat down with Katy Rey, my partner at Humans First Coaching and all-around super Human to chat about tips to put yourself first.
ABOUT KATY REY
Katy Rey, co-founder of Humans First Coaching, Founder of Fostering Hearts FL and Host of Tampa Bay-based podcast, Not A Great Whisperer. She has been a leader in the Sales and Marketing industry for over 15 years. Katy’s vigor and enthusiasm for life presents itself in her interactions with others and through her speaking events. She unites herself with organizations to empower one another to live life authentically by owning their stories and not being defined by labels. After experiencing multiple setbacks and obstacles in her own life and career, Katy chose to maintain an unstoppable attitude and overcame the challenges in her path. She has dedicated herself to helping others achieve their life goals as a coach and by impacting thousands of lives in a positive way through her organizations and everyday interactions.
Connect with Katy via IG: @therealkrey
Connect with me on IG @lifeonmyterms_podcast or via email at email@example.com
 What To Do When Burnout Creeps Back In
Today we are going to chat about some tactics to use when burnout comes creeping back in. If you are like me and have recovered from burnout, you likely start to get those big warning signs that something may be going off course.
I say the bright side of having gone through burnout and recovered is that you a) are more resilient and b) you can spot the things that do not feel right.
When you start to see that your calendar is being loaded back up with meetings, back-to-back, every weekday - this is a sign that burnout is just around the corner.
When you find yourself sitting with a headache that appears every day at 3p after you have been sitting at the computer and have forgotten to take lunch AGAIN - burnout red flag.
These are just a few examples, but even in our most utopic situations, burnout can and will try to come for you. And you need to be ready to fight.
Listen to the episode to learn the tactics to stay burnout free.
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 Minimalist Mindset - The Benefits of Decluttering Our Lives
When I was recovering from burnout and writing my book, decluttering became something that was key in healing. I am not by any means at all going without - instead, I am making so much more time for the things that I love. We can start with my workspace where I record the podcast from. Since I was a little girl I always wanted a full bookshelf filled with my favorite books. This bookshelf used to house a bunch of "things" that I did not need. After a little decluttering exercise, what remains are books that have meaning - ones that I will revisit over and over again in my lifetime. Doing this made my space feel better and has brought much value to everything in this space.
I guess it's time for you to dig in more - and check out the episode using the link below (or via the listening platform of your choice).
PS: Take a look at one of my favorite resources that cover all facets of decluttering your life as I chat about on the podcast episode HERE.
Connect with me!
 The Happiness Project - The Power of Thank You + Gratitude (w/ Author Nancy Davis Kho)
Saying thank you creates a connection between two people. It means that a good deed is acknowledged and remembered. It is a potentially powerful act, and so is the act of choosing not to say thank you. But saying thank you has a lot more positive impacts on the individual saying thank you. Last year, I came across the book THE THANK-YOU PROJECT: Cultivating Happiness One Letter of Gratitude at a Time when I was starting to really feel burnout setting in. I needed something - and gratitude was the answer. That's why I decided to sit down with the author, Nancy Davis Kho to really understand the life-changing power that thank you and gratitude can play in our lives.
ABOUT NANCY DAVIS KHO
Nancy Davis Kho is a speaker, author, and podcaster whose work has appeared in the Washington Post, San Francisco Chronicle, and NPR affiliate KQED. She is author of THE THANK-YOU PROJECT: Cultivating Happiness One Letter of Gratitude at a Time (Running Press). Nancy covers “the years between being hip and breaking one” at MidlifeMixtape.com and on the Midlife Mixtape Podcast, available on all major podcast platforms. The Midlife Mixtape Podcast won a 2020 Iris Award as Podcast of the Year and was included in Wall Street Journal’s list of 8 Podcasts for Anyone Nervously Facing Retirement. More at www.DavisKho.com.
Connect with me via IG @lifeonmyterms_podcast or via email at firstname.lastname@example.org.
 Running as Medicine: Health, Happiness, and Spirituality (w/Dr. Duane Scotti)
For all of you out there that may think running is not for you, think again. The health benefits alone are astonishing:help to build strong bones strengthen muscles improve cardiovascular fitness maintain healthy weight improve anxiety and other mental health issues
As a runner for over 12 years, I have seen it totally change my life for the better, bringing me a healthy outlet that has led to happiness, great adventures, and a ton of self-confidence. Today I chat with Dr. Duane Scotti runner, physical therapist, certified run coach, host of the Healthy Runner Podcast, and founder of Spark Healthy Runner where he helps runners get stronger, run faster, and enjoy lifelong injury-free running. We chat about just how powerful running is for self-confidence, as a spiritual outlet - and frankly that magic pill you may be looking for.
ABOUT DR. DUANE SCOTTI
Duane Scotti, DPT, PhD, OCS is a runner, physical therapist, certified run coach, host of Healthy Runner Podcast, and founder of Spark Healthy Runner where he helps runners get stronger, run faster, and enjoy lifelong injury free running (even if you have been told to stop running). Duane strongly believes living an active lifestyle can help you stay healthy and live a pain free life. Duane is on a mission to change the traditional thinking that running causes "overuse injuries" and you must "take a break" in order to get better. Through run specific training you can build your body to be a strong resilient runner and stay active, stay healthy, and just keep running.
Healthy Runner Podcast
Connect with me via IG @lifeonmyterms_podcast or via email at email@example.com.
 Self-Image Struggles - And How to Change Them (w/ Dalia Kinsey)
How often do you look in the mirror and say “If I could just lose ten pounds, then I would be happy”? Unfortunately, the majority of American women and girls are dissatisfied with their bodies, and many take extreme measures in an attempt to change their bodies. For example, one study found that 63% of female participants identified weight as the key factor in determining how they felt about themselves – more important than family, school, or career.
But there's more. What about children that don't feel like they are even in the right body? A boy that feels like a girl? These are some intense issues to have to struggle with.
Body image issues can wreak havoc on your self-esteem and cause you to ditch your authentic self to be someone you are not - not to mention they can cause some BIG physical and mental health issues.
In this episode I chat with Registered Dietitian, Speaker and Author, Dalia Kinsey to better understand body image issues - and how we may change that for ourselves.
ABOUT DALIA KINSEY
Dalia Kinsey is a queer Black Registered Dietitian, keynote speaker, the creator of the Body Liberation for All podcast, and author of Decolonizing Wellness: A QTBIPOC-Centered Guide to Escape the Diet Trap, Heal Your Self-Image, and Achieve Body Liberation.
On a mission to spread joy, reduce suffering, and eliminate health disparities in the LGBTQIA+ and BIPOC community, Dalia rejects diet culture and teaches people to use nutrition as a self-care and personal empowerment tool to counter the damage of systemic oppression. Dalia works at the intersection of holistic wellness and social justice, continually creating wellness tools and resources that center the most vulnerable, individuals, that hold multiple marginalized identities. Dalia’s writing can be found at https://daliakinsey.substack.com/
If you have questions for me, connect with @lifeonmyterms_podcast on IG or via email at firstname.lastname@example.org.
 Why Your Sleep is Broken + How to Fix It (w/ Dr. Chris Winter)
Sleep is essential for a person’s health and wellbeing, yet millions of people do not get enough sleep and many suffer from lack of sleep. For example, surveys conducted by the NSF (1999-2004) reveal that at least 40 million Americans suffer from over 70 different sleep disorders and 60 percent of adults report having sleep problems a few nights a week or more. Most of those with these problems go undiagnosed and untreated. In addition, more than 40 percent of adults experience daytime sleepiness severe enough to interfere with their daily activities at least a few days each month — with 20 percent reporting problem sleepiness a few days a week or more.
So why is your sleep broken? And how do you fix it?
Sitting down with sleep expert Dr. Chris Winter brought some mindset shifts that we all need to take more control of our sleep. You'll want to listen to this episode.
ABOUT DR. CHRIS WINTER
Dr. Christopher Winter has practiced sleep medicine and neurology in Charlottesville, Virginia since 2004, but has been involved with sleep medicine and sleep research since 1993. Currently, he is the owner of Charlottesville Neurology and Sleep Medicine clinic and CNSM Consulting. He is the author of The Sleep Solution: Why Your Sleep Is Broken and How To Fix It as well as The Rested Child: Why Your Tired, Wired or Irritable Child May Have A Sleep Disorder--And How To Help. In addition to working with numerous professional sports organizations to help their athletes optimize sleep, he is the host of the podcast Sleeping Around with Dr. Chris Winter as well as the Sleep.com series Sleeping Around with Dr. Chris Winter.
Connect with me via IG @lifeonmyterms_podcast or via email at email@example.com
 Taking Back Control: A Story of Breaking Free From Burnout (w/Lark Ericson, Life Coach + RN)
Repeat after me: Burnout is more than just stress - it's a soul-sucking syndrome that can have you broken emotionally, physically, mentally, and spiritually.
Burnout can affect us all differently, but there are a ton of common reasons why we get burnt out. One of those ways is staying too long in a toxic work environment with a terribly toxic boss.
That was the reality for Lark Ericson. She was very optimistic when starting her new role as an RN for a Medical Spa until she started to suffer from a cycle of emotional abuse from her boss. This experience led her physically damaged as well as emotionally stripped of confidence and self-worth.
You'll want to listen to this episode, first-hand, to hear more about how Lark's burnout began, peaked, and what her healing journey looked like.
ABOUT LARK ERICSON
Lark Ericson is a Health and Life Coach currently living in Brooklyn, NY. She has been an RN since 2008 and her love of helping others inspired her to become a coach to help people grow and succeed past the expectations they have for their lives. She loves working with people struggling with the loss of identity during a midlife crisis, retirement, and grief. Her background as an RN has given her the opportunity to work with many clients at different stages of their lives which has taught her that we can all use a little guidance from time to time. She believes that needing help does not mean you are a failure or not worthy of the life you want. Lark Ericson wants you to understand who you are at this stage in your life and to trade self-criticism for curiosity. She wants you to experience the inner satisfaction that comes with a vibrant life filled with confidence.
Connect with me on IG @personalbestinc or via email at firstname.lastname@example.org.
 Chasing Your Passion: From College to a New Shoe Category by 26 (w/Haley Pavone, Founder of Pashion Footwear)
The gender gap in entrepreneurship leads us to ask: why are women less likely to start a business, why do women show less intention to be entrepreneurs, and what can be done to encourage them?
It's always great when you find a diamond in the rough. Haley Pavone, Founder and CEO of Pashion Footwear not only invented a totally new category in the women's shoe category but she also reminds women everywhere, no matter their age, they can succeed in following their passions.
In this episode, Haley and I travel through the journey of building Pashion footwear out of her college dorm, some of the hurdles along the way like launching the business in the thick of a pandemic, and what she wants to tell all of you ladies out there about being relentless in the pursuit of your goals and dreams.
ABOUT HALEY PAVONE + PASHION FOOTWEAR
Haley Pavone founded Pashion Footwear as a junior in college. In the 5 years since, she has invented and brought to market an innovative new technology and category in the women's footwear market - fully convertible shoes. Pavone is a patent holder, has raised over $4M in venture funding, appeared on Season 12 of ABC's Shark Tank, and led Pashion to 450% growth in 2021 in spite of the COVID19 pandemic. Recently named to the Forbes 30 Under 30 list, Pavone is just getting started as Pashion's mission to empower women through footwear continues to gain incredible traction across the globe.
Instagram: @haley_pavone and @pashionfootwear
Connect with me via IG @personalbestinc or via email at email@example.com
 The Benefits of Intentional + Deliberate Acts of Kindness
While most of us are kind, sure, how many of us sit down a come up with intentional acts of kindness? The affects of this are exponential as they not only life our spirits but they can 1000% change a life (after all, you have NO IDEA what someone may be going through).
In this episode, I run through some of the HUGE benefits of performing acts of kindness and introduce you to my "ACTS OF KINDNESS PROJECT" in hopes that together, we can spread more love and joy.
HOW TO JOIN IN ON THE ACTS OF KINDNESS PROJECT
Follow @personalbestinc on Instagram
Each week I will generate a "kindness idea" and post the video of how I brought it to life. You are free to do what feels right for you.
Post your act using #theactofkindnesspjct and challenge others to take part in spreading kindness.
 How to Own Your Career Growth - and Develop a Growth Mindset (w/Speaker and Leadership Coach Anne Loher)
Children imagine what they want to be when they grow up. Ideas are tried on, developed, and set aside. New options are contemplated.
And so the process of career development starts — and never really ends until retirement (perhaps not even then).
The tricky thing is: sometimes we start a career thinking that this is our path, but realize that we need something else. But is it ok to change careers? Sometimes we are an individual contributor and we are seeing more - wanting to manage people or move laterally. Regardless, career growth can be tough - and even tougher is developing the growth mindset needed to advance where you want to be.
In this episode, I sit down with Anne Loher who spends her time coaching and training around this very topic. It's a very empowering episode - take a listen.
ABOUT ANNE LOHER
Anne Loehr is an internationally sought after keynote speaker, writer, consultant, and trainer. She helps leaders in large organizations connect today’s everyday decisions to the future workplace. Her end goal is to help organizations retain their top talent and not only survive but thrive. To learn more about Anne, check out centerforhci.org or follow her on Twitter.
Connect with me via IG @personalbestinc or via email at firstname.lastname@example.org.
 Overcoming Toxic Relationships (w/Dr. Stephanie Sarkis)
A toxic relationship is one that makes you feel unsupported, misunderstood, demeaned, or attacked. On a basic level, any relationship that makes you feel worse rather than better can become toxic over time. Toxic relationships can exist in just about any context, from the playground to the boardroom to the bedroom.
This serious topic deserved some more insight from a real seasoned pro. In this episode, I sit down with Dr. Stephanie Sarkis and boy did she ever cover this topic well. We discuss what toxic relationships look like, how you may notice the signs, and most importantly, how you heal and recover.
ABOUT DR. STEPHANIE SARKIS
Stephanie Moulton Sarkis PhD NCC DCMHS LMHC is a psychotherapist specializing in anxiety, gaslighting, narcissistic abuse, and ADHD. She is the author of eight books and one workbook, including Healing From Toxic Relationships: 10 Essential Steps to Recover from Gaslighting, Narcissism, and Emotional Abuse and Gaslighting: Recognize Manipulative and Emotionally Abusive People - and Break Free and Healing From Toxic Relationships: 10 Essential Steps to Recover from Gaslighting, Narcissism, and Emotional Abuse, Dr. Sarkis is a National Certified Counselor, Licensed Mental Health Counselor, American Mental Health Counselors Association Diplomate (Clinical Mental Health Specialist in Child and Adolescent Counseling), and a Florida Supreme Court Certified Family and Circuit Mediator. She has been in private practice for 20 years. She is a senior contributor for Forbes online, and is also a contributor to Psychology Today. She is the host of the Talking Brains podcast. She is based in Tampa, Florida. You can visit her website at www.stephaniesarkis.com.
Connect with me via IG @personalbestinc or via email email@example.com
 How to Say NO + Put Yourself First (w/Tanya Dalton, Author, Speaker, Entrepreneur)
The inability to say NO stems simply from an eagerness to please. We struggle to say no because we’re scared of what will happen if we do…
What if we are not busy enough? What if we can't be everything to everyone? What is people get offended?
The thing is, when we constantly put others first we say NO to ourselves. Your support, kindness and attunement to the needs of others is admiral in one sense – but not when it entails the loss of self. You will never be able to become your true authentic self if you are continually bending to meet the needs of others. We have limited energy, time and resources and we all have a responsibility to ourselves to use them wisely. If we’re always giving out – and not taking anything back for ourselves – then overtime we’ll simply burnout.
Lucky for all of you, I sat down with Tanya Dalton to tackle this idea of chasing busy and trying to do all the things while keeping ourselves in the passenger seat of our own lives. She's got a lot of great tips and tricks to say NO more often, time tricks to ensure you are spending your time the best way possible and of course, how to jump into the drivers seat of your life.
>>BONUS WORKSHEET: Time Audit Worksheet
ABOUT TANYA DALTON
Tanya Dalton is a best-selling author, speaker, and nationally recognized productivity expert. Tanya serves as a growth strategist for female leaders. Her highly anticipated second book, On Purpose: The Busy Woman’s Guide to an Extraordinary Life of Meaning and Success is a must-read and on sale now.
In addition to having her first book, The Joy of Missing Out, being named one of the Top 10 Business Books of the year by Fortune Magazine, Tanya’s podcast, The Intentional Advantage has received millions of downloads from listeners around the world. She is also a featured expert on several networks including NBC and Fox and is a VIP contributor for Entrepreneur.com. Tanya has been featured in some of the world’s leading publications including Forbes, Inc, Fast Company, and Real Simple. She has been awarded the elite Enterprising Women Award and has been named the Female Entrepreneur to Watch for the state of North Carolina.
Tanya is also the founder and CEO of inkWELL Press Productivity Co. a multi-million dollar company providing tools that work as a catalyst in helping women do less while achieving maximum success.
LET'S CONNECT: Connect with me @personalbestinc on IG or at firstname.lastname@example.org
 Asking for What You Want in Your Career (w/Coach Kay Kay Smith)
The art of self-advocacy is crucial to your success in all areas of life, but especially in the workforce. Whether you’re just starting out or you’re well into your career journey, it’s important to make sure your voice is heard so you can amplify your accomplishments and get the help you need to improve on your weaknesses.
This can be exceptionally tough for women - juggling all of the responsibilities of personal and professional life. How do we take a moment, think about what we want in our career, and ASK for it?
That's why I decided to sit down with Kay Kay Smith - an exceptional power of positive energy that shares tips on how women can speak up for what they want in their careers - and in their lives. Kay Kay shares a lot about being our authentic self (it's deep!)
BONUS: Authenticity Roadmap Worksheet: DOWNLOAD HERE
ABOUT KAY KAY SMITH
Kay Kay Smith is a rejuvenation Life and Business Coach, as well as host of Mom Stuff Coffee Shop podcast. She is also the author of Awakening Unleashed: Accessing Clarity To Produce Real Change.
Kay-Kay has been an entrepreneur in the salon industry for over 20 years and is also a certified transformational life and business coach. Kay Kay created a platform from her experiences and a passion to help individuals reinvent their lives, get back up again and build confidence after failure in life and business.
To learn more about Kay Kay, her podcast and working with me as a speaker, visit: https://www.kaykaysmith.com/about-us/
For A Reinvention Coffee Chat: https://calendly.com/kksmithmedia/coaching
CONECT WITH ME: IG @personalbestinc or via email at email@example.com
 Escaping the Symptoms of Burnout + Building Your Resiliency (w/Author Eileen McDargh)
The internet defines burnout as a form of exhaustion caused by constantly feeling swamped. It's a result of excessive and prolonged emotional, physical, and mental stress. In many cases, burnout is related to one's job. Burnout happens when you're overwhelmed, emotionally drained, and unable to keep up with life's incessant demands.
Burnout expert, Eileen McDargh helps us understand burnout a little differently with a "put yourself first" approach. She also offers some tips and tricks to break-free from burnout and move towards break-through (bonus: enhanced resilience). If you are feeling rundown, "not yourself," or simply just need to set some boundaries and improve your stress management, you are going to want to listen to this episode.
SPOILER ALERT: Eileen shares a beautiful poem at the end about living in the present. You don't want to miss it.
ABOUT EILEEN MCDARGH
Eileen McDargh, CSP, CPAE, CEO (Chief Energy Officer), The Resiliency Group
Eileen McDargh has been called a hope merchant although she says she has been put on earth for comic relief. She’s an internationally recognized keynote speaker, master facilitator, and award-winning author with expertise in resiliency and leadership. Her articles have appeared in countless publications and two of her eight books have been awarded national recognition. Her latest book is Burnout to Breakthrough: Building Resilience to Refuel, Recharge and Reclaim What Matters. In 2021 Global Gurus International, a British-based provider of resources for leadership, communication and sales training, also ranked her 3rd of the World’s Top 30 COMMUNICATION Gurus following a global survey of 22,000 business professionals. She’s a runner, an avid exerciser, and a lover of all thing’s DARK chocolate.
CONNECT WITH ME on IG @personalbestinc or via email at firstname.lastname@example.org
 How to Avoid Diet Culture + Get Started with Intuitive Eating (w/Mendinground)
Diet culture robs people of all sizes from their money, time, health, and happiness. It plays a major role in perpetuating eating disorders, food-body preoccupation, weight stigma, and fatphobia. And sadly, there is an entire industry that supports - and promotes - the feeling of constantly not being "satisfied" with who we are on our bodies.
That's what this episode is dedicated to - removing the shame and liberating folks to be comfortable in their own skin. I am sitting down with Intuitive Eating Counselors and Registered Dietitians, Autumn and Jasmine from Mendinground. Their words are so powerful and encouraging that you, too, can break free from this terrible diet culture mindset.
ABOUT JASMINE AND AUTUMN OF MENDINGROUND
Autumn Rauchwerk, MS, RD, RYT and Jasmine Hormati, MS, RD, CDN are registered dietitian nutritionists, Certified Intuitive Eating Counselors, and the founders of mendinground nutrition & yoga. They specialize in disordered eating recovery and body acceptance using a non-diet approach rooted in intuitive eating and Health at Every Size (HAES®).
They help people heal their relationship with food, movement, their bodies, and reclaim their inherent worth. Autumn and Jasmine earned their Masters of Science in Nutrition at Teachers College, Columbia University (where they met).
In her free time, Autumn enjoys using whatever she finds in her fridge and pantry to improvise new dishes, biking around town, lying (and sometimes moving) on her yoga mat, and going to meditation and improv classes. Jasmine enjoys long walks in nature, baking Claire Saffitz’s chocolate chip cookies (they’re AMAZING), and watching TV shows like Ted Lasso.
Email list: https://mendinground.com/subscribe/
You can connect with me on Instagram @personalbestinc or via email at email@example.com
 How to Turn Failures into Opportunities (w/CoachCrate Founder Cassandra Powell)
Have you ever been so afraid of failing at something that you decided not to try at all? Or has fear of failure meant that, subconsciously, you undermined your own efforts to avoid the possibility of a larger failure?
Maybe you have tried something and did not meet the goal you set out for - so to you, it feels like failure.
Many of us have probably experienced this at one time or another. The fear of failing can be immobilizing – it can cause us to do nothing, and therefore resist moving forward. But when we allow fear to stop our forward progress in life, we're likely to miss some great opportunities along the way. And when we do "fail," there are lessons to be learned and a ton of opportunity to seek.
In this episode of "Life on MY Terms," I sit down with Mindset Coach and founder of CoachCrate, Cassandra Powell who reframes failure with a ton of insights, tips and empowering words that will help you think about failure in an entirely new (and super positive) way.
>>>>BONUS EPISODE HANDOUT: https://www.coachcrate.com/lifeonmyterms
CONNECT WITH CASSANDRA
Cassandra Powell is a mindset coach and founder of the Forbes-worthy subscription box, CoachCrate. Somewhere between attempting to propagate her house plants and craft the "perfect" cheese board, Cassandra has coached hundreds of entrepreneurs and professionals to a more empowered mindset. Ready to move through fear, perfectionism, and failure to accomplish goals and build a life you love? Cassandra's your girl! Take the first step by downloading the Failure Roadmap at www.coachcrate.com/lifeonmyterms or join Cassandra for her Goals and Growth Group Coaching for extra structure, accountability, and support on your goals.
HAVE QUESTIONS? Connect with me, Amy Mangueira on Instagram @personalbestinc or via email at firstname.lastname@example.org
 Midlife Crisis Survival Tips (w/Life Coach Lark Ericson)
Are you feeling trapped? Confused? Struggling with who you used to be? Feeling regret? If so, you may be suffering from a midlife crisis. These can sneak up on us and wreak havoc on our mental and physical health, our self-care, and our relationships.
In today's episode, I sit down with Health + Life Coach, Lark Ericson, who specializes in Midlife Crisis coaching. She helps listeners identify if they may be in a midlife crisis and provides some ways to start to heal from this season of life.
If you have questions, please reach out to me at email@example.com.
ABOUT LARK ERICSON
Lark Ericson is a Health and Life Coach currently living in Brooklyn, NY. She has been an RN since 2008 and her love of helping others inspired her to become a coach to help people grow and succeed past the expectations they have for their lives. She loves working with people struggling with the loss of identity during a midlife crisis, retirement, and grief. Her background as an RN has given her the opportunity to work with many clients at different stages of their lives which has taught her that we can all use a little guidance from time to time. She believes that needing help does not mean you are a failure or not worthy of the life you want. Lark Ericson wants you to understand who you are at this stage in your life and to trade self criticism for curiosity. She wants you to experience the inner satisfaction that comes with a vibrant life filled with confidence.
Connect with Lark at https://www.larkericsoncoaching.com/
 12 Ways to Get Started with Self-Care
Ahhhhh self-care. It’s so important to make sure you take good care of your body, mind, and soul every day, not just when you get sick. Learning how to eat right, reduce stress, exercise regularly, and take a time-out when you need it are touchstones of self-care and can help you stay healthy, happy, and resilient.
It's important to get started somewhere so in this episode, I share 12 easy ways to start thinking about your self-care. I recommend you find one to start with and work on that to begin your self-care routine.
Interested in a self-care workshop? Learn more about my 10-week Self-Care Bootcamp here.
Connect with me - if you have questions, please send them my way to firstname.lastname@example.org.
 Life on MY Terms: Time to Take Control
Hi everyone and welcome to the first episode of “Life on MY Terms. In this episode I want to share my story with burn out which is what lead me to start this podcast, explain to you what IS Life on YOUR Terms, give you a sneak peek into what to expect on the podcast week to week, and provide you some steps to start taking charge of your life.
New episodes release on Fridays.
For questions or to send me a request for a topic, please email me at email@example.com.
EPISODE SNEAK PEEK:
What does it mean to live your life on YOUR terms?
Life on your own terms means the ability to live a life that is meaningful and fulfilling to you. It means being able to enjoy quality time with your family, while also having a purpose-filled career that provides financial freedom. It also means having the time, freedom and flexibility to pursue the things that matter most to you, whether that is travel, volunteering, fitness, or any number of other hobbies or interests.
When I sought out to take control and start living life on my terms, I wanted to be surrounded by people, experiences and opportunities who desire to be more, do more, and live more.
The truth is - Many people go through life without a purpose or plan. They feel stuck in their jobs believing that the only way to provide for their family is to work long hours. Some people are so overwhelmed by the bills they have to pay that they have no extra money for the things they truly enjoy.
...More to come with every episode.