Send a text

What if the most strategic move you could make right now isn’t to push harder… or quit altogether… but to pause on purpose? In this episode, I introduce a third option we don’t talk about enough: the intentional pause.

An intentional pause isn’t avoidance. It isn’t burnout. And it isn’t giving up. It has two key components:
A conscious decision to stop something.
A clear revisit date.

Without a revisit date, it can feel like quitting. With one, it becomes leadership.

I share why high performers don’t wait until they collapse to step back, how elite athletes model this beautifully, and how pausing can actually sharpen your strategy, protect your capacity, and prevent resentment from building.

If you’ve been feeling the urge to change something but don’t want to burn it all down this episode will help you lead yourself with intention instead of reaction.

Want support and accountability to make your intentional pause happen? I'd love to work with you:
https://amandamckinney.com/workwithme

Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book

Send a text

This episode is built around a simple phrase that has stayed with me for years, one that’s shaped how I coach, how I teach, and how I live my life.

“Miss it and move on.”

I first heard this from one of my best friends (Megan Spears) after I missed a movement practice and immediately went into guilt mode. Instead of a lecture or a pep talk, she simply said those four words and we moved on. No shame. No overcorrection. No spiraling.

In this episode, I share where this mantra came from, why it’s been so impactful, and how it helps break the cycle of guilt and shame that keeps so many of us stuck after we miss a workout, a deadline, a habit, or a commitment we made to ourselves.

We talk about why the problem is almost never the first miss, how guilt destroys consistency, and why real accountability isn’t about beating yourself up, it’s about re-entering the present with intention.

If you’ve been hard on yourself for “falling off,” this episode is your permission to reset without judgment and keep moving forward.

Megan's Instagram: https://www.instagram.com/meganspearsyoga.dpt/ and https://www.instagram.com/pulsepttulsa/

Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book

Send a text

Most of us are great at following through on a plan… as long as nothing changes.
But that’s not real life.

In this episode, I share a story that completely reframed how I think about limitations and what to do when life throws you off your plan. It’s the story of an artist, Phil Hansen, who developed a permanent tremor in his hand and was told by his doctor to “embrace the shake.” That simple phrase changed everything for him and it’s changed the way I think about progress, capacity, and follow-through.

I talk about why limitations are inevitable, why fighting them often makes things worse, and how subtraction, not addition, is often the most powerful path forward when your capacity changes.

If you’re navigating a season of change, grief, health challenges, caregiving, financial stress, or simply less time and energy than you expected, this episode will help you stop fighting reality and start working with it.

Phil Hansen Video: https://www.ted.com/talks/phil_hansen_embrace_the_shake
Phil's Website: https://www.philinthecircle.com/
Phil's Instagram: https://www.instagram.com/philinthecircle/?hl=en

Resources Mentioned:
Capacity Calculator: https://amandamckinney.com/calculator
All podcast episodes: https://amandamckinney.com/podcast
Amanda's Website: https://www.amandamckinney.com/
Amanda's Coaching Options: https://amandamckinney.com/workwithme
Amanda's Book: https://www.amandamckinney.com/book