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

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https://livingbigmindfully.com/aging-better

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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/
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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!

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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/

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

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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/

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/

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/

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:

1. Leave a review for the podcast
2. Share an episode with a friend
3. 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...

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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/

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/

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/