Living Big Mindfully

Hosted by Kate Champion

Education Health Fitness

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Latest episode

Aug 2026

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EN-US

About the show

The Living Big Mindfully podcast brings you authentic, heartfelt conversations - all designed to help you create a longer, stronger, more intentional life. Enjoy!

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60 recent

August 5, 20266 min

Ep 72: From the Therapy Room: From Rupture to Repair.

Conflict is a natural part of every relationship—but staying stuck in the same patterns doesn't have to be. In this short From the Therapy Room episode, I share a simple process I often use with people to help move through conflict toward connection. Drawing from over 30 years as a psychotherapist, we'll explore how increasing self-awareness, naming what you're feeling, and identifying what you need can interrupt old patterns and create space for meaningful repair. In this episode, we explore: Why relationship conflict can become a repetitive "dance" The importance of noticing your own emotional reactions How putting words to your feelings helps regulate the brain and body Expressing feelings and needs with clarity and compassion Why your partner can't read your mind... How small moments of repair can strengthen connection over time An invitation: This week, notice one moment when you feel yourself reacting. Pause. Take a breath. Ask yourself: What am I feeling? What do I need? You might be surprised by what you discover. If you're enjoying these short reflections, I'd love to hear from you. Share this episode with someone who might find it helpful, and be sure to follow Living Big Mindfully so you never miss a new episode. Until next time! Send us Fan Mail Support the show 👉 Support the show : https://www.buzzsprout.com/2217305/support ✨ The Free Aging Better Toolkit : https://livingbigmindfully.com/aging-better 💌 Join the Thrive & Shine newsletter: 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/ Contact : https://livingbigmindfully.com/contact YouTube: https://www.youtube.com/@LivingBigMindfully FB https://www.facebook.com/livingbigmindfully/ IG: https://www.instagram.com/katechampionauthor/

June 2, 20266 min

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 🌲 Leave No Trace Learn the 7 Principles of Leave No Trace and help protect the places we love to explore: https://lnt.org/why/7-principles/ 🏔️ Shenandoah National Park Plan your own adventure, check trail conditions, and learn more about the park: https://www.nps.gov/shen/index.htm 🥾 Hawksbill Loop Trail Information Trail details for the Hawksbill Loop, including route information and views from Shenandoah's highest peak: https://www.nps.gov/thingstodo/hawksbill-loop.htm 💚 Back of the Pack Club Looking for encouragement, adventure, and a supportive community? Our mission is simple: Regardless of speed, pace, or age—if you are lacing up & getting out there, we want to celebrate you & everything you are doing! Come join us: https://www.facebook.com/share/g/1QSm3rbMER/ Send us Fan Mail Support the show 👉 Support the show : https://www.buzzsprout.com/2217305/support ✨ The Free Aging Better Toolkit : https://livingbigmindfully.com/aging-better 💌 Join the Thrive & Shine newsletter: 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/ Contact : https://livingbigmindfully.com/contact YouTube: https://www.youtube.com/@LivingBigMindfully FB https://www.facebook.com/livingbigmindfully/ IG: https://www.instagram.com/katechampionauthor/

May 12, 202658 min

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... Kate’s Challenge: Start with just one minute a day—and see what begins to change. If you’re ready to live longer, stronger, and more intentionally… this episode is for you. More about David: David Amerland is a Chemical Engineer with an MSc in quantum dynamics in laminar flow processes. David has authored several books, including Built to Last: How To Get Stronger, Healthier, And Happier At Every Stage of Life-- a science-backed guide to lifelong fitness and wellness. With 84 easy workouts and proven strategies from exercise science, neuroscience, and longevity research. David has practiced martial arts since he was 13. He holds a first dan black belt in Wado Ryu karate, a first dan Black belt in WTF Tae Kwon Do and a second dan black belt in ITF Tae Kwon Do. He competed at a national and international level. Connect with David @ IG: https://www.instagram.com/david_amerland/ FB: https://www.facebook.com/profile.php?id=100002539452368 Book: Built to Last: https://davidamerland.com/blog/built-to-last-official-landing-page Send us Fan Mail Support the show 👉 Support the show : https://www.buzzsprout.com/2217305/support ✨ The Free Aging Better Toolkit : https://livingbigmindfully.com/aging-better 💌 Join the Thrive & Shine newsletter: 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/ Contact : https://livingbigmindfully.com/contact YouTube: https://www.youtube.com/@LivingBigMindfully FB https://www.facebook.com/livingbigmindfully/ IG: https://www.instagram.com/katechampionauthor/

April 21, 20265 min

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 Support the show 👉 Support the show : https://www.buzzsprout.com/2217305/support ✨ The Free Aging Better Toolkit : https://livingbigmindfully.com/aging-better 💌 Join the Thrive & Shine newsletter: 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/ Contact : https://livingbigmindfully.com/contact YouTube: https://www.youtube.com/@LivingBigMindfully FB https://www.facebook.com/livingbigmindfully/ IG: https://www.instagram.com/katechampionauthor/

April 14, 202637 min

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 Web Home: http://www.herjourneyhomeco.com Sophia's Freebie: https://ancient-apple-55372.myflodesk.com/s3ikc4zutn Send us Fan Mail Support the show 👉 Support the show : https://www.buzzsprout.com/2217305/support ✨ The Free Aging Better Toolkit : https://livingbigmindfully.com/aging-better 💌 Join the Thrive & Shine newsletter: 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/ Contact : https://livingbigmindfully.com/contact YouTube: https://www.youtube.com/@LivingBigMindfully FB https://www.facebook.com/livingbigmindfully/ IG: https://www.instagram.com/katechampionauthor/

March 24, 20262 min

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/ Send us Fan Mail Support the show 👉 Support the show : https://www.buzzsprout.com/2217305/support ✨ The Free Aging Better Toolkit : https://livingbigmindfully.com/aging-better 💌 Join the Thrive & Shine newsletter: 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/ Contact : https://livingbigmindfully.com/contact YouTube: https://www.youtube.com/@LivingBigMindfully FB https://www.facebook.com/livingbigmindfully/ IG: https://www.instagram.com/katechampionauthor/

March 10, 202640 min

Ep 74: From Paper Piles to Peace: Adulting, Taxes & Missing Medical Forms with Lisa Woodruff

Are you, or do you have a loved one who is an organizational nightmare? Hello & Welcome— Kate Champion , your host, with another great conversation I am so excited to share with you today! Well, you came to the right place… Today’s guest is Lisa Woodruff founder and CEO of Organize 365. Lisa is the QUEEN of organization. This is a fun, fast-paced, helpful, conversation. Lisa helps us deal with: Paper piles The what , why, and how of organizing medical records for yourself and others—important if you are a caregiver. And, how to navigate all the things for tax time —which is just around the corner here in the US. Lisa shares so many tips, strategies, and resources —there’s something here for everyone. Plus, we have so much fun! Remember to sign-up for your copy of the Reflections & Intentions newsletter —this is the best way to stay connected, you’ll receive tips for Flourishing & Thriving, announcements, and new episodes--all delivered straight to your inbox. Go to livingbigmindfully.com —while you are there-- download your Aging Better Tool Kit. My gift to you😊 Connect with Lisa @ IG: http://instagram.com/organize365 New Book: https://escapingquicksand.com/ Website & Podcast: https://organize365.com/all-about-lisa-woodruff/ Send us Fan Mail Support the show 👉 Support the show : https://www.buzzsprout.com/2217305/support ✨ The Free Aging Better Toolkit : https://livingbigmindfully.com/aging-better 💌 Join the Thrive & Shine newsletter: 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/ Contact : https://livingbigmindfully.com/contact YouTube: https://www.youtube.com/@LivingBigMindfully FB https://www.facebook.com/livingbigmindfully/ IG: https://www.instagram.com/katechampionauthor/

March 4, 20263 min

Ep 75: Pop-Up Pod: The Beauty of Starting Over + Book Giveaway

In this 3-minute Pop-Up Pod, I reflect on midlife, starting over, and the power of new beginnings. Fresh from the trail, I share why beginning again — in fitness, relationships, career shifts, or life transitions — isn’t failure. It’s growth. At 62, I’m embracing this season wholeheartedly... And to celebrate, I’m giving away five free signed copies of my book Starting Out & Starting Over — a practical, encouraging guide to help you navigate your own fresh start. Here’s how to enter: Leave a review for the podcast Share an episode with a friend Email me through LivingBigMindfully.com with a screenshot of your review. The first five listeners to complete all three will receive a free signed copy. Ready to begin again? This is your moment... Send us Fan Mail Support the show 👉 Support the show : https://www.buzzsprout.com/2217305/support ✨ The Free Aging Better Toolkit : https://livingbigmindfully.com/aging-better 💌 Join the Thrive & Shine newsletter: 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/ Contact : https://livingbigmindfully.com/contact YouTube: https://www.youtube.com/@LivingBigMindfully FB https://www.facebook.com/livingbigmindfully/ IG: https://www.instagram.com/katechampionauthor/

February 3, 202648 min

Ep 73: Aging Better (Part II): Hormones, Health & What’s Possible — with Dr. Betsy Greenleaf

Aging Better (Part II): Reframing Midlife, Hormones & What’s Possible In Part II of the Living Big Mindfully Aging Better mini-series, we continue the conversation about reimagining midlife and what’s possible as we age. In this episode, Kate is joined by Dr. Betsy Greenleaf , a triple board-certified physician specializing in hormones, integrative medicine, and holistic health, and the founder of The Pause Institute . Dr. Betsy shares her pro-aging approach to vibrant living—addressing common myths around aging, hormones, and midlife health, and offering practical, empowering insights for both women and men. This conversation is grounding, hopeful, and deeply reassuring, especially for those navigating midlife and beyond. As the paradigm around aging continues to shift, this episode invites you to rethink decline-based narratives and reconnect with vitality, purpose, and agency in the years ahead. To support this conversation, Kate has created the Aging Better Tool Kit —a free resource filled with simple micro-practices you can gently weave into daily life. You can download it here: LivingBigMindfully.com . ✨ If this episode resonates, please share it with someone who might benefit and consider subscribing to the Living Big Mindfully podcast for thoughtful conversations on intentional living, health, and well-being. Connect with Dr. Greenleaf @ The Pause Institute: https://pauseinstitute.com IG: https://www.instagram.com/drbetsygreenleaf FB: https://www.facebook.com/dr.betsy.greenleaf/ Send us Fan Mail Support the show 👉 Support the show : https://www.buzzsprout.com/2217305/support ✨ The Free Aging Better Toolkit : https://livingbigmindfully.com/aging-better 💌 Join the Thrive & Shine newsletter: 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/ Contact : https://livingbigmindfully.com/contact YouTube: https://www.youtube.com/@LivingBigMindfully FB https://www.facebook.com/livingbigmindfully/ IG: https://www.instagram.com/katechampionauthor/

January 20, 202648 min

Ep 72: Aging Better, Part 1: Reimagining Midlife and Beyond with Allison McCune Davis.

Aging Better (Part I): Reimagining Midlife & What’s Possible As we begin a new year, this episode marks a fresh chapter for the Living Big Mindfully podcast. After a brief pause, Kate shares reflections on stepping away from the noise, reconnecting with purpose, and moving toward a more intentional way of creating and connecting . The podcast is evolving into a more mindful format—offering mini-series and deeper conversations that honor your time, energy, and lived experience. This episode sets the foundation for a two-part Aging Better mini-series focused on reframing midlife, purpose, and what’s possible as we age. In Part I, Kate is joined by Allison McCune Davis , naturopath and author of Sixty Is a Good Start . Together, they explore how to reimagine aging, embrace midlife with intention, and rediscover vitality, meaning, and possibility. Allison invites us to view life after fifty not as a period of decline, but as an opportunity for growth, clarity, and renewed purpose. In Part II, the conversation continues Dr. Betsy Greenleaf--with a deeper exploration of the body, hormones, and holistic health—offering practical tools to support vibrant aging for both women and men. To support this series, Kate has created the Aging Better Tool Kit —a free resource filled with simple tools and gentle micro-practices you can weave into everyday life. Download here: https://livingbigmindfully.com/aging-better Connect with Allison @ Website: https://allisonmccunedavis.com/ Facebook: https://www.facebook.com/allisonmccunedavis/ Send us Fan Mail Support the show 👉 Support the show : https://www.buzzsprout.com/2217305/support ✨ The Free Aging Better Toolkit : https://livingbigmindfully.com/aging-better 💌 Join the Thrive & Shine newsletter: 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/ Contact : https://livingbigmindfully.com/contact YouTube: https://www.youtube.com/@LivingBigMindfully FB https://www.facebook.com/livingbigmindfully/ IG: https://www.instagram.com/katechampionauthor/

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