ChangeHER Navigating Change Together podcast

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Managing Change When it Is Not Your Choice 36:11

9 weeks ago36:11

36:11

Certified Leadership Coach, Elizabeth Deegan, candidly shares her personal experience of navigating a significant career change in this episode. Discover how she successfully pivoted, embraced growth, and transformed her experience into a fulfilling new career path. Elizabeth also provides valuable insights into the "Anatomy of a Transition," offering guidance on self-care during midlife when many changes can happen at once. Elizabeth brings 25 years of experience creating and sustaining high performing teams at Pfizer Inc., a Fortune 100 company. She has a collaborative mentality and believes in the power of understanding client’s aspirations, life experiences and talents to create a path for career goal achievement. She facilitates conversations and workshops that include key concepts from The Working Genius, Navigating Transitions, Situational Leadership, DiSC, StrengthsFinder and Crucial Conversations. Additionally, she has created and led a variety of workshops for aspiring people leaders which include effective presentation skills (in collaboration with Portico PR ), interviewing expertise, resume writing, leading in times of change and building your leadership philosophy. As a strategic partner with P3Hired , Elizabeth provides coaching support to companies and their new hires during the onboarding process. Her passion for coaching led her to pursue a certification in Leadership Coaching for Organizational Well-Being at George Mason University and subsequently, start her own practice, EMD Coaching & Consulting LLC. She completed her undergraduate studies at the University of North Carolina at Chapel Hill where she earned a BA in Biology and was a co-captain of the National Championship Women’s Soccer Team. Elizabeth lives in Arlington, VA, with her husband and three children. She enjoys spending time with her family, cheering them on at various sporting events and activities. She coaches youth soccer and basketball teams, and makes exercise and time outside daily priorities. You can connect with Elizabeth by visiting her website site https://www.emd-coaching.com/ Welcome to Change-HER, a podcast designed for women embracing the transformative journey through midlife. As women in our 40’s, 50’s and 60’s, we encounter so many changes. Menopause, careers, becoming an empty nester, retirement or a big move are just a few major shifts we experience. ChangeHER is here to offer support, insight, and real-life stories to help you be resilient, stay healthy, and feel energized. From understanding hormonal shifts to reclaiming your vitality, we provide a space for connection, empowerment, and inspiration. Let’s embrace change together! ChangeHER is brought to you by Varsity Sound Productions and Stephanie Mitchell Fitness. You can connect with Stephanie by emailing stephanie@stephaniemitchellfitness.com Website: www.stephaniemitchellfitness.com Instagram: @stephaniemitchellfitness LinkedIn: Stephanie Mitchell Varsity Sound Production www.varsitysoundpro.com…

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Financially Fit for Change 26:45

11 weeks ago26:45

26:45

In this episode, Stephanie speaks with Liz Verdi, a CPT of over 20 years, about how we navigate financial changes during our midlife years. This is a must-listen-to episode. Midlifer’s are known as a sandwich generation since we are helping aging parents as well as launching adult children into the world. Liza shares many helpful tips for you to consider! Liz is a Certified Financial Planner in Vienna, VA with over 20 years of experience in the financial planning industry. Her primary focuses are investment management, retirement and education planning, and estate implementation. Liz specializes in guiding individuals and families toward a secure financial future by creating individualized investment portfolios, developing effective retirement plans and ensuring smooth estate transitions. She lives in Falls Church, Va., with her husband, Anthony, and children, Gianna and Anthony. She is a devoted Hokie that enjoys running, vinyl records, family dinners and dominating her loved ones at Domino's. She can be reached at liz@rpjadvisors.com ChangeHER is brought to you by Varsity Sound Productions and Stephanie Mitchell Fitness. You can connect with Stephanie by emailing stephanie@stephaniemitchellfitness.com Website: www.stephaniemitchellfitness.com Instagram: @stephaniemitchellfitness LinkedIn: Stephanie Mitchell Varsity Sound Production www.varsitysoundpro.com Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/mark-july/today-is-the-day License code: OGB0O8NVJCS5ND68…

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Getting to Your Start Line 8:38

14 weeks ago8:38

8:38

Midlife is full of changes—some expected, some surprising—and many of these changes feel like stepping up to a new starting line. Retirement, career shifts, relocating, or becoming an empty nester are all significant transitions that can leave us wondering: 'Am I ready for this?' In this episode, we explore practical strategies to prepare for these milestones with confidence and clarity. ChangeHER is brought to you by Varsity Sound Productions and Stephanie Mitchell Fitness. You can connect with Stephanie by emailing stephanie@stephaniemitchellfitness.com Website: www.stephaniemitchellfitness.com Instagram: @stephaniemitchellfitness LinkedIn: Stephanie Mitchell Varsity Sound Production www.varsitysoundpro.com…

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Season of Change 25:16

17 weeks ago25:16

25:16

ChangeHER is brought to you by Varsity Sound Productions and Stephanie Mitchell Fitness. You can connect with Stephanie by emailing stephanie@stephaniemitchellfitness.com Website: www.stephaniemitchellfitness.com Instagram: @stephaniemitchellfitness LinkedIn: Stephanie Mitchell Sara Kay https://saracardonakay.com/ Sara Cardona Kay’s career in the art world spans more than twenty-five years and includes museum, auction house, gallery, and not-for-profit experience. In 2015, she founded Manhattan Art Consulting and Sara Kay Gallery, specializing in the private sale of blue-chip modern and contemporary artworks and the production of exhibitions from old masters to outsider art. Prior to running her own business, Sara was Director of White Cube Gallery in London where she developed a secondary market department and sales team and focused on museum placements for gallery artists. Formerly, Sara acted as Director of the Fine Art Department at the Jan Krugier Gallery in New York; the exclusive agent for works by Pablo Picasso from the Marina Picasso Estate. Previously, Sara served as a Specialist in Old Master Drawings at Christie’s auction house, overseeing the North American department. Sara began her career at the Museum of American Folk Art. She is the Founder and CCO of the Professional Organization for Women in the Arts (POWarts), championing professionalism and the advancement of women in the business of fine art since 2008. Sara serves on the Advisory Board of Pen and Brush, a nonprofit that promotes female visual artists and writers and is a member of the Association of Women Art Dealers. She has lectured extensively on the topic of collecting and the art market and served as an Adjunct Faculty at the Sotheby’s Institute of Art and Christie’s Education. In 2015, Sara was awarded Parmigiani Fleurier’s Women of Exception prize for her professional distinctions and philanthropy. Sara is a hobbyist herbalist who lives between New York City and the Hudson Valley. Music from #Uppbeat (free for Creators!): https://uppbeat.io/t/mark-july/today-is-the-day License code: OGB0O8NVJCS5ND68…

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Episode 35: Hindsight, It's Always 20/20 7:22

2 years ago7:22

7:22

Don't you love it when you have a conversation and it helps you reflect and you have that A-ha moment? That recently happened to Stephanie and she wanted to share her quick thoughts with you! She is speaking to finding and restoring balance.

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Episode 34: If at first you don't like it, try again later! 3:51

2 years ago3:51

3:51

Yoga. In my world this has been a 4 letter word. I have a visceral reaction to the word Chaturanga. However, I recently did a class and loved it! I felt strong at times and at others times, felt my weaknesses. It was an incredible gift to get to try this practice again! My wish for you is that if you have tried something in the past, but did not love it, or you felt intimidated for any reason, give it another try. This has taken me years to like. Years of trying different classes. If you have been hemming and hawing about trying something again, this is me cheering you on saying GO FOR IT!…

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Episode 33: Getting back to What You Love 4:17

2 years ago4:17

4:17

What a gift to get back to doing something you love! Recently, I was able to get back into training routine with running. It has been a few years since running has been a big part of my life due to injury or time or whatever else has come up. My hope for you is that if you have taken time away from something you love, you can get back to it and experience joy, gratitude and excitement. Thanks again for listening.…

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Episode 32: Owning the Feelings We Have Around Change! 8:24

2 years ago8:24

8:24

In this episode, Steph allows herself to go deep and get personal with how she deals with change. She is trying to let herself be vulnerable. It's hard as she always wants to appear strong and as if nothing bothers her! Her body told her otherwise. Thanks as always for listening.

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Episode 31: Motivation During Our Ever Evolving Lives 25:18

2 years ago25:18

25:18

Hi everyone and Happy 2023. Thanks so much for coming back to season 2 of Your Empowered Evolution. I am so grateful you are here to listen. In this episode, I have the pleasure of chatting with Leslie DeGrande-trainer, yoga therapist and core specialist. I love what she has to say about motivation and how to get started doing the things we may not be so excited to do. Thanks for being here. Happy 2023. Here is a bit more about Leslie. A trainer, yoga therapist, and core specialist, Leslie DeGrande blends the scientific and holistic into a Goldilocks just-right approach to exercise and wellness for women over 40 that’s safe and sensible. She believes that tuning in to oneself, simplifying, and applying effort over time works WAY better than short-term thinking, going all in and burning out, and overlooking the mind-body connection. A short-course triathlete, mom to 3, and business owner, Leslie is leading by example, prioritizing the balance between her needs and priorities with a busy life containing competing demands. Leslie runs the JUST RIGHT monthly membership, which includes an on-demand library of active workouts and quiet practices that women can use to meet their needs. Membership also includes a monthly group coaching call to help set goals/priorities, customize a home program, and provide support and accountability. The membership is great for beginners, those who want a mindful approach to exercise, and women who have persistent pain/limitations and need clear cuing and sensible exercises. She also works 1:1 with clients both online and at The Teal Center in Arlington. You can find her at lesliedegrande.com , on YouTube , and on Instagram and Facebook . Coupon code for your listeners, valid until February 10, 2023. 15% off the membership until you cancel your subscription. Use coupon code Mindset 2023 at checkout. #trainer #yoga #mindfulness #habits #newyear #personaltraining #movement #midlife #menopause #perimenopause #fitness…

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Episode 30: Stephanie's Evolving Life 7:49

2 years ago7:49

7:49

Holy smokes! 30 episodes! So exciting. Thank you for being here to listen, yet again. In this episode, I am sharing how my life is evolving in the coming months. Thanks for listening and here is to more podcasting in 2023! #strongmindfulfeisty #changes #midlife #transitions e #menopause #perimenopause #fitover40 #movement #exercise #evolving…

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Episode 29: 5 Things I Would Never do to Lose Weight from a Weight Loss Coach 38:58

3 years ago38:58

38:58

Welcome back Rebecca Thomas of Not Another Diet. In this conversation, Rebecca shares 5 things she would never do to lose weight. There is so much goodness in this episode. So many of us feel bad about ourselves because we think we don't have willpower or we don't want to count calories. Well, let all that stuff go. Try cooking your food at home, paying attention to sugars in your foods and moving your body in a way that feels good. She has wonderful suggestions. I hope you enjoy this episode. Rebecca has a program called Recipes are for Weekends, check it out at the link below. https://www.notanotherdiet.co/makerealfood #strongmindfulfeisty #eatrealfood #recipes #nutrition #cooking #wholefood #midlife #menopause #perimenopause #fitover40#movement #exercise…

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Episode 28: Mid-life Adventure-Summiting Mt Kilimanjaro 22:02

3 years ago22:02

22:02

In this episode, Stephanie speaks with her friend, Carmen, about her experience with training and summiting Mt Kilimanjaro. Carmen began her training with the intention of checking this adventure off of her bucket list. Over the course of the hike and through journaling and reflection, Carmen learned something interesting about herself that she is currently focusing on in her day to day life. Carmen has known all along that she has had grit, drive, motivation and independence in her life. However, there was something she realized did not practice. Learn about that in the podcast. I think many of us can relate. I loved how Carmen evolved with the training and her ultimate summit. Have you done something where you learned something or gained insight unexpectedly? #midlife #evolution #mtKilimanjaro #hiking #training…

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Episode 27: Body Image During Menopause 33:21

3 years ago33:21

33:21

In this episode, I had the privilege to speak with Dr. Maria Luque about body image and how it affects women during the midlife years. She shares strategies about how to improve our body image when it comes to our changing bodies. The reality of midlife for many of us (I know everyone has a different experience), is that our bodies do change. The question is, how are we going to handle it? Will we be kind to ourselves? Will we go through this time with grace and compassion for our bodies? What is important for women to understand is major hormones that have helped to regulate systems in our bodies for so long are now shifting and ultimately declining and will no longer be produced. This does cause a change in our bodies as well as our minds. Here is to practicing strategies for a more positive body image and finding more joy in our day to day lives. Dr. Maria Luque is a fitness expert, health science professor, menopause nerd, and busy mother passionate about sharing knowledge and helping women lead healthier, happier lives. She’s the creator of Fitness in Menopause, a company dedicated to helping women navigate the challenges and rewards of menopause. She currently holds both graduate and post-graduate degrees in health sciences and certifications as Certified Health Education Specialist, ACE Certified Personal Trainer, and ACE Fitness Nutrition Specialist. In her Fitness in Menopause Masterclass she helps women find the fun in movement during menopause and her course Menopausal Fitness: Training the Menopausal Client is a NASM, AFAA, and ACE- accredited continuing education course for fitness professionals. She teaches at the College of Health and Human Services at Trident University International and is a freelance writer for fitness publications. You can reach her on IG @drmarialuque and FB @fitnessinmenopause. Her website is www.FitnessInMenopause.com Check our her Fitness in Menopause Masterclass beginning in September. Use the coupon code WEE50 to get $50 off. #menopause #perimenopause #fitness #midlife #middleage #bodyimage #selflove #compassion #findingjoy #movement #Exercise #strengthtraining…

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Episode 26: Bouncing Back From Burnout 33:54

3 years ago33:54

33:54

Burnout is REAL! Many have us have experienced burnout from a job or life’s activities piling up. Burnout can take a toll and if we don’t address it, our body will start to send a whole lot of messages our way. Today’s episode is one I enjoy a great deal as Dr. Mary Sanders and I chat about burnout. Dr. Mary shares her story of how she got to burnout and then began the process of healing. I hope this episode helps anyone who is experiencing burnout in their life. I have found my new mantra from my time talking with Dr. Mary. I may even get it tattooed on my wrist! Dr. Mary has over 25+ years of experience as a self-employed business woman and consultant … AND 15 years ago, she experienced burnout firsthand and crashed hard! At the time, she didn’t have the necessary tools or resources to navigate the difficult period in her life, so she panicked and ran away to the other side of the world. Now, she is wholeheartedly committed to supporting women who want to transform the way they show up in this world and experience thriving health, happiness, and purpose, utilizing the tools of energy medicine, chiropractic, functional blood chemistry analysis, and positive psychology. Dr. Mary earned her doctorate in Chiropractic from Logan College of Chiropractic in St. Louis, MO. She completed her Certificate in Positive Psychology from the Wholebeing Institute in Lennox, MA and studied under Dr. Tal Ben Shahar. In addition, she completed her Masters in Intuition Medicine® from the Academy of Intuition Medicine® in Sausalito, CA and studied under Dr. Francesca McCartney. Offerings: Bounce Back from Burnout: From Surviving to Thriving! A 5-month bespoke healing program for successful women over 40 who are ready to experience health, happiness, and purpose. The next cohort starts August 9th, 2022 and there are still spaces available. https://www.drmarysanders.com/bounce-back-from-burnout Dr. Mary on the web. Check out her links below! https://www.drmarysanders.com https://www.instagram.com/dr.maryesanders/ https://www.facebook.com/dr.maryesanders…

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Episode 25: The Basics of Going Plant-Based 40:56

3 years ago40:56

40:56

Ann Keating is a plant-based coach, culinary creator and blogger, and has received a certificate in plant-based nutrition from Cornell. She works with clients helping them incorporate more plants into their diets. As a cancer survivor, she understands the importance of balancing a healthy diet with food that actually tastes good. Ann works with her clients to help them incorporate more plants in their diet without giving up things they love. Social Media: Instagram: @cantbeetplants Facebook: Can’t Beet Plants Website: cantbeetplants.com Email: ann@cantbeetplants.com Contributor to online publication FOOD TALK DAILY Best-selling author (collaborative book) Sacred Spaces: Subtle Shifts for Mind, Body and Home Transformation; Currently working on second book in the series Filming soon : featured guest on Ingrid’s World Television Show…

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ChangeHER Navigating Change Together

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Episode 24: Finding Your Purpose using Human Design 24:06

3 years ago24:06

24:06

In this episode, I speak with Tonya Bray, former professional mountain biker, Dharma and Wellness Coach, and Ski Instructor. Tonya is passionate about helping people find out that their purpose is so that they may live a life that flows and feels good. I love our conversation today as she teaches us about her coaching work and the field of Human Design. Currently, Tonya is offering a mini-course called Mastering Me-Time; Self-Adoration Adventure: Body Image + Self Worth Transformation; Adventure to Freedom (coming soon!). For 1-1 coaching I am offering Dharma Base Camp, 4 weeks; Climb High 6 months and 1 year bespoke programs. https://tonyareneebray.com https://www.instagram.com/dharma_adventure_coaching/…

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ChangeHER Navigating Change Together

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Episode 23: Navigating the Balance with Social Media and Mental Health 27:10

3 years ago27:10

27:10

Welcome back Leslie Coates Burpee, NCC, CCTP! Today Leslie and I chat about our relationships with social media and our phones. The research she shares along with helpful tips to decrease use are insightful and practical. This is a conversation that serves as a gentle reminder to live more in the present and try to let go of the need or habit to be on our phones (or any device). Leslie is a Licensed and Board Certified Clinical Mental Health Counselor. She attended Davidson College in North Carolina and earned an MA in Psychology from Harvard University, where she collaborated with Ellen J. Langer, Ph.D. on innovative mindfulness research. She went on to earn an MA in Clinical Mental Health Counseling at Marymount University. Leslie Coates Burpee completed the Cognitive Behavioral Therapy Core Curriculum and several advanced-level trainings directly under the instruction of Dr’s. Aaron and Judith Beck. She maintains membership with Northern Virginia Licensed Professional Counselors (NVLPC), American Counseling Association (ACA), Virginia Counselors Association (VCA), and Anxiety and Depression Association of America (ADAA). (I'll say it again, she is a total badass!) Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Check out services and offerings at www.stephaniemitchellfitness.com #womenshealth #hormonehealth #menopause #perimenopause #selftrust #midlifetransitions #fitness #wellness #listening #socialmedia #mentalhealth #relationships #addiction #presentmoment #awareness #dopaminehit…

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ChangeHER Navigating Change Together

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Episode 22: Sweet Emotion 28:52

3 years ago28:52

28:52

I am so excited to share this episode with you. I speak with Leslie Coates Burpee, NCC, CCTP. Leslie is a Licensed and Board Certified Clinical Mental Health Counselor. She attended Davidson College in North Carolina and earned an MA in Psychology from Harvard University, where she collaborated with Ellen J. Langer, Ph.D. on innovative mindfulness research. She went on to earn an MA in Clinical Mental Health Counseling at Marymount University. Leslie Coates Burpee completed the Cognitive Behavioral Therapy Core Curriculum and several advanced-level trainings directly under the instruction of Dr’s. Aaron and Judith Beck. She maintains membership with Northern Virginia Licensed Professional Counselors (NVLPC), American Counseling Association (ACA), Virginia Counselors Association (VCA), and Anxiety and Depression Association of America (ADAA). (She is a total badass!) Not only is Leslie a wonderful counselor, she is such a dear friend.I loved our conversation as we discussed the book, How Emotions Are Made: The Secret Life of the Brain by Lisa Feldman Barrett. I think understanding our emotions is essential, especially during midlife. I hope you find this helpful and insightful. Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Check out services and offerings at www.stephaniemitchellfitness.com #womenshealth #hormonehealth #menopause #perimenopause #selftrust #midlifetransitions #fitness #wellness #listening #emotions #mentalhealth #relationships…

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ChangeHER Navigating Change Together

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Episode 21: You've Got to Be Kidding Me! Perimenopause Symptoms, Stages and Strategies with Jen Sweeney 25:31

3 years ago25:31

25:31

Welcome back to another episode of Your Empowered Evolution. Thanks for your patience with me as I allowed myself to take pause in podcast production over the last few weeks. In today's episode, I chat with Jen Sweeney who is the author of You've Got to Be Kidding Me!: Perimenopause Symptoms, Stages and Strategies. I love this conversation and hope to get to partner with Jen as she works to educate and advocate for women's health. I hope you enjoy the conversation and and purchase the book! Periwinkle website: www.helloperiwinkle.com and here are the Social Media links: Instagram: https://www.instagram.com/weareperiwinkle/ Facebook: https://www.facebook.com/WeArePeriwinkle The 25% discount code for your listeners is: SMF25 on both the Ebook and Paperback The link to buy is: https://store.bookbaby.com/book/youve-got-to-be-kidding-me?format=ebook Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Check out services and offerings at www.stephaniemitchellfitness.com #womenshealth #hormonehealth #menopause #perimenopause #selftrust #midlifetransitions #fitness #wellness #listening #nutrition…

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ChangeHER Navigating Change Together

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Episode 20: What Do You Really Want? 8:22

3 years ago8:22

8:22

In this episode (Holy Smokes...there have been 20), Stephanie reflects on a recent conversation with a friend where they chat about their careers, goals and how to support one another. After Steph downloads all her ideas to her friend, the friend responds with "Wow, that sounds like a lot. What do you really want?" This left Stephanie speechless. Listen to what Steph has done in recent weeks to process and work through figuring out what she really wants with regard to her work-life. Do you ever have similar feelings about achieving a lot and hopes to conquer several goals? How do you navigate letting go of so many expectations you have of yourself? Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Check out services and offerings at www.stephaniemitchellfitness.com #womenshealth #hormonehealth #menopause #perimenopause #selftrust #midlifetransitions #careertalk #listening…

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ChangeHER Navigating Change Together

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Episode 19: How Do We Trust Ourselves? 35:51

3 years ago35:51

35:51

Welcome back Rebecca Thomas! In today's conversation, we chat about self trust. Why do we make the choices we do? How did we learn to not trust ourselves? Why do we sabotage ourselves? I am so delighted you are here for this conversation. www.notanotherdiet.co Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Check out services and offerings at www.stephaniemitchellfitness.com #womenshealth #hormonehealth #menopause #perimenopause #nondiet #selftrust #nutrition #healthhabits…

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ChangeHER Navigating Change Together

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Episode 18: We've Got Sol 31:27

3 years ago31:27

31:27

This episode features Ang Wilson of Sol Yoga Studio. She is full of energy, excitement and has such a wonderful perspective on the last few years. We chat about how yoga has helped Ang throughout her adult life and how this relates to being strong, mindful and feisty. As we recorded this episode, Ang was celebrating her 1 year anniversary without alcohol. Learn how she got started, what kept her going and how she feels today! There is no doubt you will enjoy what Ang has to say. Check out her online classes and stay tuned for when we get together to offer a retreat! https://www.solyogastudio.com https://www.instagram.com/sol_yoga_studio/ Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Check out services and offerings at www.stephaniemitchellfitness.com…

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ChangeHER Navigating Change Together

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Episode 17: Be The Plan 35:46

3 years ago35:46

35:46

Welcome back! Todays' episode had me pretty speechless. So much of this was relatable and had me thinking. This chat may make you think too. I talk with Michelle Mercurio. We go deep. Michelle shares her story and her plan. She shifts the narrative from living a life she thought she should be living and created the life she wanted to live. Listen to her speak candidly and openly as she shares her process to evolve. We chat about taking time to STOP, Being Present, Feeling our Feelings, and how the only person we should not disappoint is the person looking back at us in the mirror. She referenced two books in this conversation. They were "Wherever you Go, There You Are" by Jon Kabat-Zinn and "The Power of Now" by Eckhart Tolle. Both are excellent reads. Michelle is a brand catalyst, authenticist & author of “Be The Plan,” an upcoming book to help visionaries rediscover their identities & make meaningful progress. She works with transformative entrepreneurs to clarify purpose, voice big visions, & vault marketing hurdles through story & self-trust. You can check out her website at https://michellemercurio.com Check out her YouTube Channel and Interviews. Be The Plan: https://www.youtube.com/watch?v=DKZEXB_JUa4 Michelle speaks to her meditation practice and how it helped her. If you want to give mediation a try, consider joining me one Monday at Noon for a guided mediation over Zoom. You can register here: https://www.stephaniemitchellfitness.com/meditation Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Check out services and offerings at www.stephaniemitchellfitness.com…

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ChangeHER Navigating Change Together

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Episode 16: Spring Commitments to Ourselves! 7:35

3 years ago7:35

7:35

Welcome to Your Empowered Evolution, a podcast dedicated to women in mid-life. I am your host, Stephanie Mitchell and my hope is to help change the narrative around the transitions we experience in our 40's and 50's. Perimenopause and menopause don't have to be a total pain. We may encounter challenges from time to time, but we can create our best lives by understanding the changes we are experiencing and putting a variety of practices into place. Lets choose to stay strong, be mindful and live our most feisty life. You deserve it. Let's go ladies! I love spring and that sense of revisiting and renewing commitments I made to myself earlier in the year. What will you do for yourself this season? Here what I am committed to and let's connect and support one another. Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Check out services and offerings at www.stephaniemitchellfitness.com…

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ChangeHER Navigating Change Together

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Episode 15: Ask Nidhi-Foot and Leg pain during mid-life. Yes, It's a thing! 22:43

3 years ago22:43

22:43

Welcome to Your Empowered Evolution, a podcast dedicated to women in mid-life. I am your host, Stephanie Mitchell and my hope is to help change the narrative around the transitions we experience in our 40's and 50's. Perimenopause and menopause don't have to be a total pain. We may encounter challenges from time to time, but we can create our best lives by understanding the changes we are experiencing and putting a variety of practices into place. Lets choose to stay strong, be mindful and live our most feisty life. You deserve it. Let's go ladies! I am so excited to share this episode with you. Nidhi Reva, PA, MPH joins me today to talk about our legs and feet and why they ache so much as we age. We talk compression socks, plantar fasciitis, orthotics and more. You can reach her at info@nestedbaby.com and her website is wwe.nestedbaby.com In this episode, Nidhi references a program I offer called Strong, Mindful, Feisty Females Over 40. This is a 6 week course that teaches women ways in which we can mitigate some of the symptoms of perimenopause and menopause through exercise and mindfulness practices. SMF Over 40 will be offered in April. Be sure to stay tuned for details. Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Check out services and offerings at www.stephaniemitchellfitness.com You can purchase compression socks at https://procompression.com Shoes that helped me when I had PF were: https://www.hoka.com/en/us/womens-sandals/ora-recovery-slide/1126850.html Foam rolling an help with PF. You can get a foam roller off of Amazon I also used cupping to help me. https://lureessentials.com/collections/all/products/ionic-cupping-set-1 Here is a link to a blog I wrote about me healing from PF. https://www.stephaniemitchellfitness.com/blog/plantar-fasciitis-and-working-my-way-back-to-running…

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ChangeHER Navigating Change Together

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Episode 14: Weekly Reset - A Grounding Meditation 7:20

3 years ago7:20

7:20

Welcome to Your Empowered Evolution, a podcast dedicated to women in mid-life. I am your host, Stephanie Mitchell and my hope is to help change the narrative around the transitions we experience in our 40's and 50's. Perimenopause and menopause don't have to be a total pain. We may encounter challenges from time to time, but we can create our best lives by understanding the changes we are experiencing and putting a variety of practices into place. Lets choose to stay strong, be mindful and live our most feisty life. You deserve it. Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Take a few moments for yourself to breathe and get grounded. Use this meditation as a way to reset throughout your day and week. Sending love and wishes for peace, calm and a little time for yourself. If you liked what you heard here, join Stephanie each Monday for a 15-20 minute meditation via zoom. You can register by visiting the link https://www.stephaniemitchellfitness.com/meditation…

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ChangeHER Navigating Change Together

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Episode 13: The Stories We Tell Ourselves 30:03

3 years ago30:03

30:03

Welcome to Your Empowered Evolution, a podcast dedicated to women in mid-life. I am your host, Stephanie Mitchell and my hope is to help change the narrative around the transitions we experience in our 40's and 50's. Perimenopause and menopause don't have to be a total pain. We may encounter challenges from time to time, but we can create our best lives by understanding the changes we are experiencing and putting a variety of practices into place. Lets choose to stay strong, be mindful and live our most feisty life. You deserve it. Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Welcome back Rebecca Thomas. Rebecca and I have a conversation about the stories we tell ourselves during our lives and how they impact us. I loved this conversation!…

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ChangeHER Navigating Change Together

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Episode 12: Gimmie A Break! 6:30

3 years ago6:30

6:30

Welcome to Your Empowered Evolution, a podcast dedicated to women in mid-life. I am your host, Stephanie Mitchell and my hope is to help change the narrative around the transitions we experience in our 40's and 50's. Perimenopause and menopause don't have to be a total pain. We may encounter challenges from time to time, but we can create our best lives by understanding the changes we are experiencing and putting a variety of practices into place. Lets choose to stay strong, be mindful and live our most feisty life. You deserve it. Let's go ladies! Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com Inspired by the lyrics from the 80's sitcom, Gimmie a Break, Stephanie shares her thoughts on taking breaks throughout the day as a form of self-care.…

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ChangeHER Navigating Change Together

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Episode 11: Taking Care of You 11:24

3 years ago11:24

11:24

Welcome to Your Empowered Evolution, a podcast dedicated to women in mid-life. I am your host, Stephanie Mitchell and my hope is to help change the narrative around the transitions we experience in our 40's and 50's. Perimenopause and menopause don't have to be a total pain. We may encounter challenges from time to time, but we can create our best lives by understanding the changes we are experiencing and putting a variety of practices into place. Lets choose to stay strong, be mindful and live our most feisty life. You deserve it. Let's go ladies! Have you looked in the mirror lately or seen a photo of yourself and asked yourself "Who's that Girl"? In this episode, I share my thoughts on our mid-life evolution and how we can view our bodies during this time. Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Check out services and offerings at www.stephaniemitchellfitness.com In this episode, I share with listeners thoughts on self care that I shared at a recent event called the AWE Summit. This is a wonderful event put on annually by the Arlington Chamber of Commerce and it is for female entrepreneurs. At this event, I was honored to sit as a part of a panel that chatted about self care. I wanted to share the thoughts I had with the listeners. Enjoy!…

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ChangeHER Navigating Change Together

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Episode 10: What We Don't Understand About Sugar 37:23

3 years ago37:23

37:23

Welcome to Your Empowered Evolution, a podcast dedicated to women in mid-life. I am your host, Stephanie Mitchell and my hope is to help change the narrative around the transitions we experience in our 40's and 50's. Perimenopause and menopause don't have to be a total pain. We may encounter challenges from time to time, but we can create our best lives by understanding the changes we are experiencing and putting a variety of practices into place. Lets choose to stay strong, be mindful and live our most feisty life. You deserve it. Let's go ladies! Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Check out services and offerings at www.stephaniemitchellfitness.com Y'all don't want to miss this episode. In this episode, Rebecca Thomas of Not Another Diet joins us to talk sugar and how we can make intentional choices about our foods. As you can tell, I was blown away by some of the things I heard during our conversation. You can check Rebecca and her approach to wellness at notanotherdiet.co and the sugar short course is available at notanotherdiet.co/heysugar.…

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ChangeHER Navigating Change Together

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Episode 9: Who's That Girl? 11:14

3 years ago11:14

11:14

Welcome to Your Empowered Evolution, a podcast dedicated to women in mid-life. I am your host, Stephanie Mitchell and my hope is to help change the narrative around the transitions we experience in our 40's and 50's. Perimenopause and menopause don't have to be a total pain. We may encounter challenges from time to time, but we can create our best lives by understanding the changes we are experiencing and putting a variety of practices into place. Lets choose to stay strong, be mindful and live our most feisty life. You deserve it. Let's go ladies! Have you looked in the mirror lately or seen a photo of yourself and asked yourself "Who's that Girl"? In this episode, I share my thoughts on our mid-life evolution and how we can view our bodies during this time. Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Check out services and offerings at www.stephaniemitchellfitness.com…

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ChangeHER Navigating Change Together

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Episode 8: Ask Nidhi- The Top 5 Things We Should Talk to Our Doctors about in our 40's and 50's 20:56

3 years ago20:56

20:56

Welcome to Your Empowered Evolution, a podcast dedicated to women in mid-life. I am your host, Stephanie Mitchell and my hope is to help change the narrative around the transitions we experience in our 40's and 50's. Perimenopause and menopause don't have to be a total pain. We may encounter challenges from time to time, but we can create our best lives by understanding the changes we are experiencing and putting a variety of practices into place. Lets choose to stay strong, be mindful and live our most feisty life. You deserve it. Let's go ladies! I am so excited to share this episode with you. Nidhi Reva, PA, MPH joins me today to talk about the top 5 things we should bring up with our doctors during our annual exams or even consider scheduling an appointment outside of your exam time to have a consult. We talk wetting ourselves, being tired, changes in periods and more. Nidhi is truly wonderful and is so passionate about women's health. You can reach her at info@nestedbaby.com and her website is wwe.nestedbaby.com In this episode, Nidhi references a program I offer called Strong, Mindful, Feisty Females Over 40. This is a 6 week course that teaches women ways in which we can mitigate some of the symptoms of perimenopause and menopause through exercise and mindfulness practices. SMF Over 40 will be offered in March. be sure to stay tuned for details. Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Check out services and offerings at www.stephaniemitchellfitness.com…

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ChangeHER Navigating Change Together

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Episode 7: Is it Really 5 O'Clock Somewhere-Checking in On Our Relationship with Alcohol 15:31

3 years ago15:31

15:31

Welcome to Your Empowered Evolution, a podcast dedicated to women in mid-life. I am your host, Stephanie Mitchell and my hope is to help change the narrative around the transitions we experience in our 40's and 50's. Perimenopause and menopause don't have to be a total pain. We may encounter challenges from time to time, but we can create our best lives by understanding the changes we are experiencing and putting a variety of practices into place. Lets choose to stay strong, be mindful and live our most feisty life. You deserve it. Let's go ladies! Dry January, Sober October, Sober Curious! There are conversations around women's relationship with alcohol are real and they are happening all around us. What is your relationship like with alcohol these days? I will tell my story and learnings to date. Share with me your story and let's keep the conversation going as we support one another, learn and grow! Some of my favorite books and resources are: Can I Keep Drinking? Cyndi Turner Quite Like a Woman, Holly Whittaker This Naked Mind, Annie Grace We Are the Luckiest: The Surprising Magic of Sober Life, https://www.lauramckowen.com Stephanie shares her thoughts on today's episode. Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Check out services and offerings at www.stephaniemitchellfitness.com…

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ChangeHER Navigating Change Together

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Episode 6: The Best Workout For You! 6:55

3 years ago6:55

6:55

Welcome to Your Empowered Evolution, a podcast dedicated to women in mid-life. I am your host, Stephanie Mitchell and my hope is to help change the narrative around the transitions we experience in our 40's and 50's. Perimenopause and menopause don't have to be a total pain. We may encounter challenges from time to time, but we can create our best lives by understanding the changes we are experiencing and putting a variety of practices into place. Lets choose to stay strong, be mindful and live our most feisty life. You deserve it. Let's go ladies! What is the best workout for a woman in her 40's and 50's? Is it HIIT or yoga or strength? Stephanie shares her thoughts on today's episode. Connect with Stephanie by via Instagram DM @stephaniemitchellfitness or Linked In @Stephanie Mitchell or email at Stephanie@stephaniemitchellfitness.com. Check out services and offerings at www.stephaniemitchellfitness.com…

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ChangeHER Navigating Change Together

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Episode 5: Always Do Your Best 4:47

3 years ago4:47

4:47

Impromptu thoughts from Stephanie while she sits in quarantine/isolation. Here is to always just doing our best each and every day.

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ChangeHER Navigating Change Together

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Episode 4: Hormone Havoc 11:15

3 years ago11:15

11:15

A brief overview of what perimenopause is and how our hormones affect this time of life.

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ChangeHER Navigating Change Together

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Episode 3: Real Talk with Stephanie 9:58

3 years ago9:58

9:58

Stephanie shares the perimenopausal symptoms she has been experiencing since right before the pandemic. Please be sure to see your doctor annually. Don't forget to get your mammogram.

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ChangeHER Navigating Change Together

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Episode 2: Who are you...really? 4:30

3 years ago4:30

4:30

Stephanie takes a moment to describe her core values and her "why" for this podcast and her work. Connecting with women in their 40's and 50's and building a community that can learn and chat about perimenopause and menopause is personal to her. Wishing all of you a happy and healthy 2022.

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ChangeHER Navigating Change Together

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Episode 1: Reflections of 2021 and Envisioning Your 2022 5:32

3 years ago5:32

5:32

In this episode, we visit some of Stephanie’s favorite end of year rituals as well as a few thoughts about goals and the steps we take to achieve those goals.

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ChangeHER Navigating Change Together

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Trailer 1:28

3 years ago1:28

1:28

Welcome to Your Empowered Evolution, A Podcast Dedicated to Women in Mid-Life. Here is the trailer for this podcast. I am beyond excited to connect with you. Thanks for being here.

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