Healthy AF

Why January Isn’t About Motivation—It’s About Community

As we wrap up 2025, Amy reflects on what actually helps us create lasting change—and it’s not more motivation or stricter goals.
 
In this episode of Healthy AF, she shares why January will focus on community and connection, and walks through the different levels of connection in our lives—from simple acknowledgment to intentional, intimate relationships that support real growth. Amy explores where we often miss the mark, how connection sustains healthy habits, and why we don’t have to do personal growth alone.
 
If you’re craving deeper connection, more support, and a healthier way to move into the new year, this episode sets the tone for what’s coming in 2026.
 
Connect with Amy here!

Your Health Doesn’t Have to Take a Holiday: Simple Habit Strategies That Stick

Between travel, family, celebrations, and schedules that go off the rails, your habits can feel fragile—especially the ones you’ve only recently built.
 
In this final holiday-prep episode, Amy brings you back to basics:• Identifying your core habits• Understanding which ones are sturdy—and which need extra support• Using consistency (not perfection) as your superpower• Adapting your habits to real travel, real family, and real life
 
This is a compassionate, practical reset designed to help you maintain your personal momentum, protect your progress, and move through the holidays feeling grounded instead of chaotic.
 
Connect with Amy here!

Passive-Aggressive Punch & Other Holiday ‘Gifts’ to Avoid

Not all gifts belong under the tree. Some show up as passive-aggressive comments, unsolicited advice, pity disguised as compassion, or reheated old stories that still sting.
 
Amy teaches you how to spot these emotional “menu items” and—most importantly—how not to pick them up.
 
You’ll learn:• How to recognize common communication patterns that drain your energy• Simple ways to step out of old family dynamics• How to hold boundaries without creating (or absorbing) drama• How to stay centered even when others aren’t
 
If you want to protect your peace and keep your emotional plate clean this holiday season, this episode is your survival guide.
 
Connect with Amy here!

Hidden Expectations: The Holiday Stress You Don’t See Coming

This week, Amy dives into the sneaky expectations that quietly shape your holiday stress—and your disappointment. From “we always eat at 1:30” to the unspoken hope that “everyone will get along,” she helps you uncover what’s driving your overwhelm before it crashes your holiday.
 
Using tools inspired by Brené Brown, Amy walks you through:• Exposing hidden expectations• Detaching from the script in your head• Building the “container” you need to show up as your best self• Writing permission slips that support who you want to be
 
If you want a holiday that feels grounded, intentional, and peaceful instead of pressured, this episode will change everything. Please visit brenebrown.com for research, relatable stories, and more information on permission slips and container building. Healthy Life Health and Wellness Coaching utilizes the Dare to Lead Hub found under the HUBS tab. 
 
Connect with Amy here!

Stop the Holiday Overwhelm: Boundaries Mini-Training For a Peaceful Season

In this post-Thanksgiving reset, Amy introduces one of her most powerful boundary-setting tools: the hula hoop. If you’ve ever tried to meet everyone else’s needs during the holidays—only to end up resentful, exhausted, or feeling invisible—this episode is your lifeline.
 
Amy breaks down how to step out of other people’s expectations and back into your own, using two simple questions: What works for me? and What doesn’t work for me?
 
Walk away with clarity, calm, and permission to build a holiday season that honors your energy, your values, and your sanity.
 
Connect with Amy here!

The Golf Lesson: How to Set Goals That Actually Work

Ever feel like your goals are way out there — so far you can’t even tell if you’re still lined up with them? In this episode Amy shares a powerful lesson she learned on the golf course about setting goals that feel good and actually move you forward. You’ll learn how to “line up with the pin” — your long-term vision — while keeping your focus on the small, doable steps right in front of you. Whether it’s your health, nutrition, career, or relationships, Amy shows you how to create meaningful progress without the overwhelm.
 
Because your goals don’t need to be perfect — they just need to be aligned.
 
#HealthyAFPodcast #WomenOver40 #GoalSetting #HealthCoachTips #MidlifeWellness #SmallStepsBigChange #MindfulLiving #SelfCompassion #ProgressNotPerfection #HealthyHabits #MidlifeMotivation
 
Connect with Amy here!
 

Use Other People (the Healthy Way)

Ever feel like it’s hard to stay motivated when no one’s watching? In this episode, Amy invites you to “use other people” — not in a manipulative way, but as mirrors and motivation to bring out your best self. You’ll learn how to harness connection and accountability without slipping into perfectionism or people-pleasing, and how showing up for others can help you rediscover love and commitment to yourself.
 
#HealthyAFPodcast #WomensHealth #MindsetShift #Accountability #SelfLove #HealthyLiving #EmpoweredWomen #PersonalGrowth
 
Connect with Amy here!

Modify Like a Trainer (without the shame!)

Your body changes — and so should your workouts. In this episode, Amy breaks down the art of modification: how to move safely, train smart, and give yourself permission to honor your body without ego or guilt. You’ll learn how to adjust movement, weight, reps, and pace, plus how to redefine what “100%” looks like for today’s you.
 
You don’t have to push harder to be healthier — you just have to listen better. In this episode, Amy shares how to modify your workouts (and your mindset) so you can stay strong, safe, and proud of the woman you are right now.
 
#HealthyAFPodcast #MidlifeFitness #WomensHealth #SelfCompassion #WorkoutWisdom #MindBodyConnection #StrongNotPerfect #HealthyLiving
 
Connect with Amy here!
 
 
 

From Judgment to Joy: Finding Motivation Through Love, Not Guilt

What really drives you to change — guilt, fear, or love?
In this heartfelt episode of Healthy AF, Amy Chang reflects on the hidden motivations behind our health choices. A simple pamphlet in a doctor’s office sparks a deep conversation about how shame and judgment keep us stuck in victimhood and martyrdom — and how love and choice are the true catalysts for lasting change.With warmth, humor, and honesty, Amy invites you to step out of self-blame and step into self-love as the foundation for your health journey.
 
Connect with Amy here!
 
#HealthyAFPodcast#SelfLoveOverShame#WomenOver40#MotivationThatLasts#GraceOverGuilt#HealthCoachAmy#EmpoweredWellness#ChooseLoveChooseYou#RealChangeRealYou

The Power of Choosing You: How Everyday Decisions Shape Your Health

How often do you actually choose your health? In this episode of Healthy AF, Amy Chang explores the quiet but powerful act of choosing yourself—especially when convenience, family, or guilt are pulling in the other direction. From skipping the gym for your granddog’s puppy eyes to breaking free from sugar addiction, Amy shares honest stories, client breakthroughs, and the mindset shift that turns healthy habits from effortful to effortless.You’ll walk away seeing that every choice—big or small—is a chance to reclaim your health and your power.
 
Connect with Amy here! 
 
#HealthyAFPodcast#ChooseYourHealth#WomenOver40#MindsetMatters#HealthyHabits#SelfLeadership#HealthCoachAmy#GraceOverPerfection#RealWellness