Athena Wellness Podcast - Reclaiming Our Warrior S

#287  When you’ve spent decades building a successful professional life, the identity that brought you success can become the very thing that constrains your future happiness.  That robust self-concept shifts when you make a major life change, whether it’s a career transition, an empty nest, or a shift in partnership. All of these experiences can lead to the unsettling question: "Who am I now?"  Join Kathy as she explores The Quiet Work—the essential inner process that allows you to move from feeling untethered to intentionally designing your next life chapter with confidence and clarity. Here’s what we cover: How the identity that built your success may now be constraining your future; How to honor your past self, release the grief and determine next steps; and A brief exercise that will help you align habit with your future self vision. This episode provides the strategic framework you need to transform uncertainty into intentional self-creation. ➡️ FREE RESOURCE:  If you’re ready to begin the reflective work that creates a new framework for your life, Kathy has created a special gift just for you!  It’s a guide called 5 Questions to Explore a Soulful Second Chapter.  It contains the type of reflective work that gave her the courage to make her midlife transition. ➡️ Download Your FREE Guide Here:  https://athenawellness.com/reimagine Links: Free PDF:  5 Questions to Explore a Soulful Second Chapter YouTube:  The Athena Wellness Channel Work with Kathy:  Coaching Opportunities Email Kathy:  hello@athenawellness.com

#286  What happens when the professional success you’ve worked so hard for no longer feels satisfying?  If you're feeling the subtle mismatch between the life you’ve built and the life you desire, this episode will help you get back on track. Join Kathy as she explores why the solution isn't a risky leap, but a Parallel Path Strategy — a methodology for leveraging your executive skills to create intentional alignment and explore your deepest desires, all while maintaining your current career commitments.  Here’s what we cover: The paradox of the Golden Handcuffs and how your success can constrain your growth and renewal; The essential difference between the corporate climb and the more sustainable intentional path of the second half of life; and How to leverage your executive skills to walk the Parallel Path and design a rich personal life, starting today. This episode will help you turn your hard-earned professional success into the key for your future freedom.  ➡️ FREE RESOURCE:  If you’re ready to begin walking your parallel path, Kathy has created a special gift just for you!  It’s a guide called 5 Questions to Explore a Soulful Second Chapter.  It contains the type of reflective work that gave her the courage to make her midlife transition. ➡️ Download Your FREE Guide Here:  https://athenawellness.com/reimagine Links: Free PDF:  5 Questions to Explore a Soulful Second Chapter YouTube:  The Athena Wellness Channel Work with Kathy:  Coaching Opportunities Email Kathy:  hello@athenawellness.com

#284  This is the fifth episode of the Rewild Your Well-being series, a powerful invitation to explore, reimagine and create your most fulfilling chapter yet, using nature as a catalyst. Is your workout feeling like just another chore?  If so, you’re missing out on the most restorative, free gym on the planet – the wild world outside your door. Join Kathy as she explores why an outdoor reset may be your key to both physical longevity and mental clarity.  This isn't just about swapping locations.  It’s a mindset shift that boosts your energy, reduces stress, and builds natural confidence. Here’s what we cover: Why nature's gym is superior to indoor routines for building functional strength and real-world resilience; How spending just 15-20 minutes outside is the most effective antidote for lowering stress and countering decision fatigue; How restoring your instinctive physical confidence helps you navigate uncertainty in all areas of life; and A new "Try This" exercise – a powerful One Minute Grounding Visualization for an instant nervous system reset, accessible anywhere. If you're ready to transform your workouts and reap the mental benefits of enjoying outdoor time, this episode will help you continue to rewild your well-being. Links: Free PDF:  Outdoor Wellness Integration Checklist YouTube:  The Athena Wellness Channel Work with Kathy:  Coaching Opportunities Email Kathy:  hello@athenawellness.com

#283  This is the fourth episode of the Rewild Your Well-being series, a powerful invitation to explore,reimagine and create your most fulfilling chapter yet, using nature as a catalyst. If you are feeling weighed down by a life that no longer serves you, this feeling of friction may be telling you that you’re working against your natural rhythms.  Join Kathy as she explores how shedding what’s no longer needed is the key to overcoming the perpetual grind, offering a path to reconnect with the innate pace of your own life. Here’s what we cover: The rewilding principle that shedding is an act of freedom, not loss; The wellness benefits of a lighter mental and emotional load; and A new “Try This” exercise on the practice of letting go. If you're ready to welcome a lighter, more inspired life, this episode will help you continue to rewild your well-being. Links: Free PDF:  Outdoor Wellness Integration Checklist YouTube:  The Athena Wellness Channel Work with Kathy:  Coaching Opportunities Email Kathy:  hello@athenawellness.com

#281  This is the second episode of the Rewild Your Well-being series, a powerful invitation to explore,reimagine and create your most fulfilling chapter yet, using nature as a catalyst. For those who have spent years on a structured path to success, your feelings of stagnation or quiet dissatisfaction are not a dead end.  Join Kathy as she explores how rewilding is the antidote to midlife malaise, offering a path to reconnect with the intuitive and untamed aspects of yourself. Here’s what we cover: What rewilding means and why ecological reconnection is a powerful metaphor for personal transformation; How to use rewilding to infuse your midlife experience with purpose and possibility; and A new "Try This" exercise to deepen your connection to the world around you. Your journey to a more authentic and fulfilling life has just begun. Links: Free PDF:  Outdoor Wellness Integration Checklist YouTube:  The Athena Wellness Channel Work with Kathy:  Coaching Opportunities Email Kathy:  hello@athenawellness.com

#280  This is the inaugural episode of the Rewild Your Well-being series, a powerful invitation to explore, reimagine and create your most fulfilling chapter yet, using nature as a catalyst. For professionals who have spent years on a structured path to success, a new kind of journey is calling.  Join Kathy as she explores how reconnecting with nature can serve as your most powerful guide, moving beyond traditional career coaching to find the clarity and purpose you’re searching for. Here’s what we cover: What rewilding means in the context of personal and professional transitions; Why this unique approach is so powerful for those contemplating their next chapter; How connecting with your inner wild leads to clarity and purpose; and A simple, actionable exercise to get your attuned to your environment.  Your new adventure has begun! Links: Free PDF:  Outdoor Wellness Integration Checklist YouTube:  The Athena Wellness Channel Work with Kathy:  Coaching Opportunities Email Kathy:  hello@athenawellness.com

#278  This is the thirteenth episode of the Strong & Vital Series, a well-being series focused on the importance of proactive wellness in midlife and beyond. Join Kathy today as she explores a powerful way to not just maintain, but to supercharge your existing wellness practices by bringing them into the natural world. In this episode, we’ll cover: Why moving your practices outdoors isn't just a scenic change, but a strategic tool for enhanced focus, reduced stress, and deeper insight; The fascinating science behind why nature makes us feel so good; and Simple strategies for how you can integrate these powerful shifts into your daily life, starting right where you are. If you're ready to gain a natural edge in your well-being, find fresh perspectives for your challenges and experience a deeper sense of vitality, join me as we discover how to supercharge your wellness practices with nature. Links: Free PDF:  Action Plan Template YouTube:  The Athena Wellness Channel Work with Kathy:  Coaching Opportunities Email Kathy:  hello@athenawellness.com

#277  This is the twelfth episode of the Strong & Vital Series, a well-being series focused on the importance of proactive wellness in midlife and beyond. Join Kathy today as she explores how to transform your inner wisdom into tangible results and meaningful progress with From Insight to Impact: The Practice of Inspired Action. She shares practical strategies and real-world examples to help you bridge the gap between insightful clarity and impactful momentum. In this episode, we’ll cover: Why inspired action is a vital practice for turning your ideas and insights into real-world impact; How it serves as a direct solution to overthinking and analysis paralysis, helping you build momentum; The personal and professional use cases where intentional action can drive significant change; Practical ways to design your own inspired action approach, moving from insight to your next step with ease; and Key principles for sustaining your practice, embracing imperfect action and continuous learning. Whether you're looking to accelerate your career, achieve personal goals, overcome inertia, or simply ensure your insights don't go to waste, this podcast will show you how to activate your wisdom and confidently step into your desired future. Links: Free PDF:  Action Plan Template YouTube:  The Athena Wellness Channel Work with Kathy:  Coaching Opportunities Email Kathy:  hello@athenawellness.com

#276  This is the eleventh episode of the Strong & Vital Series, a well-being series focused on the importance of proactive wellness in midlife and beyond.  Join Kathy today as she explores a powerful yet gentle approach for gaining clarity and insight: the art of holding a question.  She shares insights and strategies to help you take action and tap into your own inner wisdom.  In this episode, we’ll cover What it truly means to hold a question and how it differs from traditional problem-solving; How this practice unlocks your intuition and creativity, helping you discern your authentic truth; The transformative benefits of reducing overwhelm and enhancing clarity in complex decisions; The powerful impact of a Question Walk, using movement and nature as catalysts for insight; and Practical ways to integrate this practice into your daily life, even with a demanding schedule. Whether you're navigating complex life decisions, seeking your next chapter, or simply want to cut through external noise, this episode will show you how the simple act of holding a question can lead you to your path of clarity. Links: Free PDF:  Action Plan Template YouTube:  The Athena Wellness Channel Work with Kathy:  Coaching Opportunities Email Kathy:  hello@athenawellness.com

#275  This is the tenth episode of the Strong & Vital Series, a well-being series focused on the importance of proactive wellness in midlife and beyond. Join Kathy today as she turns our attention to a powerful and accessible tool for gaining clarity and insight:  the practice of journaling.  She shares both personal insights and actionable strategies. In this episode, we'll cover: What true journaling is and why it's more flexible than you think; The benefits of journaling for mental well-being, stress reduction, and unlocking intuition; How journaling provides a distinct edge for professionals navigating workplace complexities; Practical tips to start your journaling practice today, even if you've never written before; and Why consistency is key to building self-trust and unlocking big dreams. Whether you're exploring a career pivot, seeking more meaning, or simply want to clarify your path forward, this episode will show you how the simple act of writing can illuminate your way. Links: Free PDF:  Action Plan Template YouTube:  The Athena Wellness Channel Work with Kathy:  Coaching Opportunities Email Kathy:  hello@athenawellness.com

#274  This is the ninth episode of the Strong & Vital Series, a well-being series focused on the importance of proactive wellness in midlife and beyond. In the last installment of the Strong and Vital series, we laid the groundwork for understanding the profound impact of daily practices on our well-being, moving beyond rigid routines to embrace intentional actions that cultivate self-awareness, access inner wisdom, and foster greater emotional resilience. Join Kathy today as she turns our attention to a powerful and accessible tool for cultivating inner calm and wisdom:  the practice of contemplation. In this episode, we'll cover: What contemplative practices are and the many forms they can take; Why creating intentional moments of stillness can be beneficial during times of transition; Simple yet effective ways to begin integrating a contemplative practice into your daily routine; and How small consistent moments of quiet reflection can lead to profound insights and a greater sense of presence. If you’re looking for an effective way to quiet your mind, connect with your inner knowing, and navigate life with more clarity and peace, then you’re in the right place as we explore the transformative power of contemplation together. Links: Free PDF:  Action Plan Template YouTube:  The Athena Wellness Channel Work with Kathy:  Coaching Opportunities Email Kathy:  hello@athenawellness.com

#273  This is the eighth episode of the Strong & Vital Series, a well-being series focused on the importance of proactive wellness in midlife and beyond. Join Kathy as she explores the transformative power of daily practices.  Moving beyond the often-rigid structure of morning and evening routines, she discusses the concept of intentional actions designed to cultivate self-awareness, access inner wisdom, and foster greater emotional well-being during the significant life transitions. In this episode, we'll cover: The evolution from routines to practices; Why practices matter in midlife; Foundational principles for effective practice; and How to create your own supportive daily practices. This episode is for anyone seeking to move beyond the surface of daily routines and cultivate deeper self-awareness, inner peace, and a more intentional way of living during the transformative years of midlife.  You'll gain valuable insights and practical principles to weave powerful practices into the fabric of your everyday life. Links: Free PDF:  Action Plan Template YouTube:  The Athena Wellness Channel Work with Kathy:  Coaching Opportunities Email Kathy:  hello@athenawellness.com

#272  This is the seventh episode of the Strong & Vital Series, a well-being series focused on the importance of proactive wellness in midlife and beyond. In this episode, we shift our focus outward, exploring the powerful connections that shape our lives: our relationships.  We move beyond individual strength to understand how our living web of connections directly impacts our well-being, especially as we navigate midlife transitions. Join Kathy as she guides us through the concept of Indra's Net, revealing how our relationships act as "jewels,"reflecting our brilliance and contributing to the beauty of our lives. In this episode, we'll cover: The concept of Indra's Net and the importance of interconnectedness; Practical steps to strengthen intimate and familial relationships; Strategies for repairing frayed connections and maintaining a healthy network; Ways to expand your network and cultivate supportive communities; and The impact of strong relationships on emotional resilience and overall well-being. We'll end with an exploration of how cultivating a vibrant living web influences every aspect of your life, and why strong connections are your greatest source of resilience during times of transformation. This episode is for anyone seeking to deepen their understanding of relationships, build a supportive network, and navigate life's transitions with grace and connection.  You'll find valuable insights and actionable tools to weave a resilient and fulfilling relational ecosystem. Links: Free PDF:  Action Plan Template YouTube:  The Athena Wellness Channel Work with Kathy:  Coaching Opportunities Email Kathy:  hello@athenawellness.com

#271  This is the sixth episode of the Strong & Vital Series, a well-being series focused on the importance of proactive wellness in midlife and beyond. In this episode, we shift our focus inward, exploring the often-overlooked foundation of well-being: your connection to yourself.  We move beyond external measures of strength to discover the enduring power of inner knowing, especially as we navigate life's transformative transitions. Join Kathy as she shares her journey of connecting with her inner self and embracing a life of ease and harmony. Join Kathy as she shares her personal journey, revealing how a major life transition led her to uncover the missing piece in her wellness – a deep, reliable connection to her inner compass.  In addition, we’ll cover: The components of inner connection; The impact of inner connection on your overall well-being; and Practical steps to cultivate inner strength and build resilience. We’ll end with an exploration of how cultivating inner strength influences every aspect of your life, and why connecting to your inner self is your greatest source of resilience during times of transition. This episode is for anyone seeking to redefine strength, to find deeper meaning in their personal and professional lives, and to navigate life’s transitions with grace and authenticity. You'll find valuable insights and actionable toolsto build a lasting foundation for well-being. Links: Free PDF:  Action Plan Template YouTube:  The Athena Wellness Channel Work with Kathy:  Coaching Opportunities Email Kathy:  hello@athenawellness.com

#270  This is the fifth episode of the Strong & Vital Series, a well-being series focused on the importance of proactive wellness in midlife and beyond. In this episode, we explore the transformative power of natural flow in midlife, moving beyond physical strength to discover a deeper vitality. Join Kathy as she shares her journey of connecting with her inner self and embracing a life of ease and harmony. We’ll cover: The three pillars of natural flow: Simplify, Flow, and Create; How to align your actions with your core values; Techniques for trusting your intuition; Creative outlets for expressing your true self; and Tips for integrating natural flow into your daily life. This episode is for looking to move beyond surface-level living and embrace a truly authentic and fulfilling existence. You'll find valuable insights and actionable tips to navigate life's currents with grace and resilience. Links: Free PDF:  Action Plan Template YouTube:  The Athena Wellness Channel Work with Kathy:  Coaching Opportunities Email Kathy:  hello@athenawellness.com

#269  This is the fourth episode of the Strong & Vital Series, a well-being series focused on the importance of proactive wellness in midlife and beyond. In this episode, we explore what it truly means to be nourished.  It's more than just eating healthy – it's about nurturing your body, mind, and spirit.  Join Kathy as she shares her journey from calorie-counting to understanding the profound connection between food, mind and spirit. We’ll cover: The true meaning of holistic nourishment; Lessons from ancestral food practices; Navigating the modern food landscape; Practical strategies for nourishing the body, mind and spirit; and Tips for integrating nourishment into daily life.  We’ll end with a heartwarming story that beautifully illustrates the power of food to connect and deepen relationships. This episode is for anyone looking to go beyond surface-level health and embrace a truly vibrant and balanced life. Whether you're in midlife or simply seeking a more holistic approach to well-being, you'll find valuable insights and actionable tips in this episode.  Links: Free PDF:  Action Plan Template Free PDF:  ProLon Journal YouTube:  The Athena Wellness Channel Work with Kathy:  Coaching Opportunities Email Kathy:  hello@athenawellness.com Brendan Brazier’s book:  Thrive

#268  This is the third episode of the Strong & Vital Series, a wellness series focused on the importance of proactive wellness in midlife and beyond. In this episode, Kathy shares her CrossFit experience and the stories of others who have enjoyed powerlifting well into their 80s and 90s.  In addition, we cover: Five things you may not know about CrossFit and functional movement; The ten fitness elements that are included in the CrossFit philosophy; How functional movement impacts your everyday life; The benefits of CrossFit beyond muscle strength, such as joint health, bone density, and mental well-being; and Actionable advice for getting started, including scaling, modifying and consulting your healthcare professionals. By the end of this episode, you’ll have a better appreciation of CrossFit and the importance of incorporating functional movement into your exercise routine. Links: Free PDF:  Action Plan Template YouTube:  The Athena Wellness Channel Work with Kathy:  Coaching Opportunities Email Kathy:  hello@athenawellness.com Jacinto Bonilla:  Jacinto’s Instagram account Edith Murway-Traina:  Guinness Book of World Records article Disclaimer:  This podcast is for informational purposes only and should not be considered medical advice.  Consult with your healthcare professional before making any significant changes to your diet or exercise routine.

#267  This is the second episode of the Strong & Vital Series, a wellness series focused on the importance of proactive wellness in midlife and beyond. Today, we’ll explore: The difference between movement, exercise and training; Activity guidelines and examples of moderate and vigorous activities; What heart rate zones are and how to use them to monitor your exercise effectiveness; Things to consider to add more movement to your day; and How to create a sustainable fitness plan focused on activities you enjoy. By the end of this episode, you’ll have a greater awareness of how consistent activity can transform your health and well-being, not just by preventing disease, but by enhancing your overall quality of life. Enjoy this healthy dose of the best medicine there is – movement!  Athena Wellness links: Free PDF:  Action Plan Template YouTube:  The Athena Wellness Channel Work with Kathy:  Coaching Opportunities Email Kathy:  hello@athenawellness.com Disclaimer:  This podcast is for informational purposes only and should not be considered medical advice.  Consult with your healthcare professional before making any significant changes to your diet or exercise routine.

#266  In this inaugural episode of the Strong & Vital Series, we explore the importance of proactive wellness in midlife and beyond. Discover how to break free from the notion of inevitable decline and create an "upward spiral" of well-being by making small, consistent changes to your lifestyle.  We'll introduce the Holistic Wellness Spectrum – a framework for assessing your well-being in three key areas: Vitality, Flow, and Connection.   This actionable episode lays the foundation for a journey toward a more vibrant, independent, and fulfilling future. Key Takeaways: Redefining Wellness:  Understand the multifaceted nature of wellness, encompassing physical, mental, emotional, and social well-being. The Power of Proactivity:  Learn why proactive wellness is crucial for maintaining independence, enhancing quality of life, and reducing the risk of chronic diseases. The Upward Spiral of Well-being:  Discover how small, consistent actions can create a positive feedback loop that fuels your wellness journey. Introducing the Holistic Wellness Spectrum:  Gain an overview of the three key areas of wellness: Vitality, Flow, and Connection. Link:  Free PDF mentioned in video:  Holistic Wellness Spectrum Additional Athena Wellness links: YouTube:  The Athena Wellness Channel Work with Kathy:  Coaching Opportunities Email Kathy:  hello@athenawellness.com Disclaimer:  This podcast is for informational purposes only and should not be considered medical advice.  Consult with your healthcare professional before making any significant changes to your diet or exercise routine.

#265  In this episode, we explore an alternative to traditional goal setting: the Future Self planning process.  This approach encourages you to connect with your deepest desires and envision the life you truly want.  This becomes the starting point for your action planning process. We delve into the five key steps: Envision the possibilities:  Explore your dreams, contributions, values, potential, and legacy; Create an environment for growth:  Cultivate a supportive environment that fosters your goals; Focus on your area of influence:  Shift your focus from outcomes to effort and controllable actions; Create Future Self habits.  Develop daily habits that align with your vision and support your long-term intentions; and Reflect and adjust:  Regularly review your progress, celebrate your wins, and make necessary adjustments to your plan. Get ready to release the resolutions and embrace a more meaningful and sustainable approach to your well-being, growth and happiness.   Links: Athena Wellness Offering:  Future Self Planning Process Links mentioned in the podcast: Farnam Street Blog:  Habits vs Goals Nourishing Minimalism:  2,025 in 2025   Additional Athena Wellness links: YouTube:  The Athena Wellness Channel Work with Kathy:  Coaching Opportunities Email Kathy:  hello@athenawellness.com