Connection begins long before conversation. In this first episode of the Community & Connection series, Amy explores acknowledgement — the simplest and most overlooked form of human connection. From eye contact to a shared moment of presence, acknowledgement reminds us that we belong to a world of other humans. If you’ve been feeling isolated, invisible, or disconnected without knowing why, this episode invites you to notice how small moments of recognition can quietly nourish your nervous system and your sense of belonging.

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

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!

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!

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!

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!

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!  

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!

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!      

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

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.

Ever wondered what actually happens in a health coaching program? In this episode of Healthy AF, Amy pulls back the curtain on what a six-month coaching package looks like—from the early heavy lifting of self-discovery to the later ease of sustainable habits. She shares how small, intentional actions build momentum, how clients move from self-criticism to self-compassion, and why lasting change requires both vision and practical steps. Whether you’re curious about coaching or simply want to understand the process of real transformation, this conversation will give you clarity, encouragement, and a realistic picture of what growth looks like over time.   Trying to get healthy and stay healthy is f-ing hard! Everybody struggles with some aspect of it, no matter what they look like or what they tell you. There is no magic formula - a healthy lifestyle is a choice we need to make daily. Join Amy as she supports, informs, and entertains you on your journey toward health. #HealthyAFPodcast #HealthCoaching   #SustainableChange #SelfDiscovery #HealthyHabits #GrowthJourney #WellnessForWomen #GraceOverPerfection #AuthenticLiving  

Communication isn’t just about speaking—it’s about seeing and hearing each other fully. In this episode of Healthy AF, Amy gets real about the struggle of healthy communication in today’s stressful climate. She shares personal reflections and practical examples on how to move beyond “false communication,” why acknowledgment matters more than quick answers, and how listening with love takes both energy and intention. If you’ve been feeling unseen, unheard, or unsure how to connect with the people you love, this conversation will give you clarity and grace for the journey.

We’ve all heard it before: you’ve got to love yourself. But what does that actually look like in real life—beyond the buzzword? In this episode of Healthy AF, Amy unpacks a deeper truth: self-love isn’t just about celebrating the good parts, it’s about seeing all of yourself clearly—motives, mistakes, and messy bits included—and choosing compassion anyway. Learn why honesty with yourself is the ultimate act of love, how it helps you make sustainable health choices, and how it transforms the way you show up for others.

What if the key to progress isn’t fixing every weakness but leaning into the strengths you already have? In this episode of Healthy AF, Amy shares a story from the gym that translates directly into everyday life: how rowing and farmer carries revealed a powerful mindset shift. If you’re a high achiever, a perfectionist, or someone who gets stuck focusing on flaws, this conversation will help you reframe your growth journey. Learn how to honor both your weaknesses and your strengths so you can keep your momentum going—in health, work, and life.

In this thought-provoking and gently controversial episode of Healthy AF, Amy Chang invites you to rethink the idea of “deserving”—whether it’s a reward, recognition, or a result. From feeling cheated when life doesn’t go your way to justifying choices based on what you feel you’ve earned, Amy unpacks how the mindset of “I deserve it” can lead to disappointment, frustration, comparison, and entitlement. Instead, she offers a powerful shift: move from deserving to grace and gratitude. Through personal stories and real-life coaching examples, Amy helps you reframe your wins—not as entitlements, but as gifts, partly earned and partly given. You’ll learn how to hold space for your hard work and the grace that made it possible. If “deserving” isn’t serving you, maybe it’s time to put it down and pick up something lighter—and truer.

In this empowering episode of Healthy AF, coach Amy returns for part two of the perfectionism series to tackle one of the most common struggles among overachievers: the fear of being complacent. Are you giving yourself grace, or are you slacking off? Amy breaks down this binary thinking and introduces a powerful tool — training with percentages — to help you find freedom, flexibility, and sanity in your health journey. From workouts to food choices, rest to productivity, this episode is packed with relatable insights and practical strategies to help you ditch perfection and discover what’s possible in the in-between.

Whether you’re stuck in inaction because you can’t do it perfectly, or diving in at 110% only to burn out fast, Amy unpacks how perfectionism keeps us from making real, sustainable progress.

Do you check in with your body—or do you just push through? In the final episode of the Love Your Body series, Amy opens the conversation around physical and emotional neglect. Learn simple, tangible ways to acknowledge your body, invest in its well-being, and build a healthier relationship rooted in respect and love.

You may appreciate your body in passing—but when was the last time you truly noticed what it does for you every day? In episode four of the series, Amy guides you in digging deep and practicing grounded gratitude for the incredible functions, abilities, and resilience of your body. Get that journal out again and challenge yourself to find at least ten real, specific reasons to say ”thank you.”