Welcome to The PhD Journey Unplugged Podcast. In this special episode, Dr. Sarah Gordon welcomes back her friend and former classmate, Dr. Ezequiel Benavides, for a reflective and forward-looking conversation on their shared doctoral journeys and what lies ahead beyond the finish line.
Sometimes life presents ironies too hard not to notice or even laugh at, as Dr. Benavides and Dr. Gordon push through technology issues on this episode. It so eloquently reminds them of the obstacles they faced in their PhD journeys and how resilience, focus, and a smile can help you through those hurdlesThis episode is filled with genuine dialogue about the realities of navigating the doctoral process, the growth that comes from perseverance, and the excitement—and uncertainty—of stepping into the next chapter.
Together, they reflect on lessons learned, personal evolution, and the importance of staying grounded in purpose as their paths continue to unfold.
About the Guest: Dr. Benavides currently serves as a faculty member at the University of Texas Rio Grande Valley, where he teaches senior-level and graduate courses. He is also the Founder of Dr. Benavides Physical Education, a movement-centered education and consulting service dedicated to building meaningful relationships, empowering educators, bridging gaps in access and opportunity, and supporting learners at every level. His mission is to become a leading national model for student-centered education in movement consulting—rooted in equity, backed by research, and delivered through relationships that begin at the heart.
Founded on the belief that every child deserves meaningful movement experiences—and every educator deserves the tools to make that possible, Dr. Benavides Physical Education Services reflects his deep commitment to equity, connection, and lifelong learning. He carries this same passion into higher education classrooms, where he inspires future professionals to pursue their goals with intention, confidence, and compassion.
An educator, consultant, coach, and movement advocate, Dr. Benavides brings a wealth of experience—from being named Teacher of the Year in elementary education to earning his Ed.D. in Sports Administration and Leadership from Concordia University Chicago. His journey and insights offer powerful encouragement for listeners striving to climb their own mountains.
It was an absolute honor and privilege to welcome Dr. Benavides back to the show as Dr. Gordon closes out the 2025 year of The PhD Journey Unplugged Podcast—celebrating growth, resilience, and the power of staying true to one’s purpose.
The PHD Journey Unplugged podcast is rooted in authenticity, care, and genuine commitment to human flourishing. Our voices together create space for reflection, healing, growth, and hope - especially for people navigating demanding academic and life journeys.
As always, it is an honor to have this platform to educate, motivate, and grow together.
Wishing all listeners of The PhD Journey Unplugged Podcast community a wonderful holiday season as we edge towards the end of 2025!
All information shared in this podcast is for general informational purposes only and should not be considered professional advice.
In this brief and heartfelt episode, Dr. Sarah Gordon reflects on how heartbreak can hurt deeply—but it doesn’t have to sideline you.
Drawing from her experiences as a doctoral student, she shares insights on how to keep your light shining, even in the face of unexpected setbacks and emotional challenges.
Through a mental, physical, and social-emotional health lens, Dr. Gordon offers a genuine and compassionate perspective on finding your inner strength, searching for sparkle in difficult moments, and continuing to move forward when circumstances beyond your control throw you off balance.
This episode is a reminder that while heartbreak may change you, it can also strengthen you—if you allow it to.
If you’re navigating disappointment, loss, or emotional pain, this conversation encourages you to stay connected to your purpose, honor your resilience, and never give up on yourself.
Find your light, your life matters. Wishing all the listeners peace, love, and joy through the holiday season. In Gratitude Always, Dr. Sarah Gordon, Founder, The PhD Journey UnpluggedAll information in this podcast is for general informational purposes only and should not be deemed as professional advice.
In this 36th episode of The PhD Journey Unplugged, Dr. Sarah Gordon invites Andrew Schubauer on to the show to talk about how to take a kinder path towards self-fulfillment. As the founder of Mountain Wisdom, LLC, Andrew provides "one-on-one" coaching within a framework of neuro-linguistic and emotional intelligence coaching. Andrew's work as a self-efficacy coach is shaped by over 10,000 miles of wilderness hiking, naval military training & service, personal achievements as an ultra endurance athlete, and years of serving on search-and-rescue teams for both people and pets. Andrew holds a Level II Search and Rescue Technician (SARTech II) certification with the National Association of Search and Rescue (NASAR) and is a certified Wilderness First Responder. Andrew is also a Certified Personal Trainer and Nutrition Coach with the National Academy of Sports Medicine. Drawing from a lifetime of fitness, adventure, survival, and reflection, Andrew brings a grounded perspective on purpose, resilience, and intentional living.Guided by Mountain Wisdom’s (LLC) core philosophy — “Effort for a Purpose” and “It starts with you, your path, your life, your choice” — this conversation explores how modern self-improvement culture can quietly undermine mental health and sustainable growth. Together, Sarah and Andrew examine several common “toxic myths” in personal development, including hustle culture, constant positivity, comparison through time scarcity, and the belief that growth should always feel easy or aligned.Each myth is unpacked through a compassionate, research-informed, and philosophical lens, highlighting how glorifying exhaustion, ignoring individuality, avoiding discomfort, and cutting off relationships too quickly can lead to burnout, disconnection, and emotional suppression. Drawing on insights from Stoicism, Aristotle, Eastern philosophy, and lived experience, this episode reframes growth as nonlinear, human, and deeply personal.Rather than rejecting ambition or purpose, this conversation invites listeners to consider a kinder path to self-fulfillment — one rooted in discernment, balance, self-regulation, and compassion. At its core, this episode asks a timeless philosophical question: How should we live? And perhaps more importantly, who do we want to become in the process?This is a thoughtful and grounding discussion for anyone navigating high achievement, personal growth, or the quiet exhaustion that can come from trying to “do it all.”Disclaimer: All information in this podcast is for general informational purposes only and should not be deemed as professional advice.
Welcome to The PhD Journey Unplugged Podcast. A quick reminder: all information shared in this podcast is for general informational purposes only and should not be considered professional advice.In this short and heartfelt check-in, Dr. Sarah Gordon connects with listeners as she prepares for upcoming travel. She reflects on her recent experience with burnout and how she’s intentionally reclaiming joy by rediscovering play, creativity, and moments that feel light again.You’ll even meet her Jack Russell, Louie, who makes a brief and relaxed appearance.Dr. Gordon will be back in about a week. She’s taking this time to fully unplug, recharge, and gather new stories and inspiration to bring back to the show.As always, Dr. Gordon is grateful for the opportunity to educate, motivate, and inspire others to live their best lives, emphasizing the importance of mental, physical, and social-emotional well-being.
Welcome to Episode 34 of The PhD Journey Unplugged Podcast. All information in this episode is for informational purposes only and should not be considered professional advice.
In this Thanksgiving 2025 episode, Dr. Tahir and Dr. Gordon explore the role of hope in their lives and throughout their PhD journeys. They share personal reflections on how hope provided motivation, resilience, and a sense of direction—especially in moments when obstacles felt heavy or momentum was hard to find.
Throughout the conversation, they discuss hope within a mental, physical, and social-emotional health framework, emphasizing how it helps us reconnect to purpose and supports meaningful progress toward our goals. They highlight that hope is not passive; it’s something we can cultivate, practice, and choose—even in challenging seasons.
Hope reminds us that we have the power to take our next steps, however small, and to move toward the kind of life we want—aligned with our values, dreams, and long-term aspirations. By believing that growth and change are possible, we create space for new opportunities and forward movement.
Dr. Tahir and Dr. Gordon close the episode with warm holiday wishes and a reminder that every step—no matter how small—helps shape the future we are working toward with intention, good health, and well-being.
Welcome to Episode 33: Maintenance Matters of The PhD Journey Unplugged Podcast.
In this episode, Dr. Sarah Gordon explores why maintenance is an essential—and often overlooked—part of working toward any goal. Not every day will feel inspiring or productive. Some days require leaning into discipline and consistency to create momentum when motivation is low.
Drawing from her own PhD experience, Dr. Gordon shares the habits and steady routines that carried her through the long, quiet stretches of doctoral work. She reflects on how these simple, repeated actions became the foundation for her long-term progress and ultimately helped her reach meaningful milestones.
If you’ve ever felt stuck or wondered how to keep moving when the process feels mundane, this episode is for you. Dr. Gordon offers an honest look at what it means to move forward one steady step at a time—and how embracing maintenance can help you see the light at the end of the tunnel.
In this podcast, all information is for general informational purposes only and should not be deemed as professional advice.
Welcome to The PhD Journey Unplugged Podcast, Episode 32: Sound Healing. In this episode, Host, Dr. Sarah Gordon, sits down with sound healing practitioner and longtime yoga instructor Lori Roe for a thoughtful conversation about how sound can support our mental, physical, and emotional well-being.
Lori shares her personal transition from teaching movement to working with sound and vibration, offering an accessible look at the origins of sound healing, what actually happens during a session, and why these practices are gaining traction in wellness and mental health spaces.Together, they explore how sound can help activate the body’s relaxation response—a powerful counterbalance to the stress, burnout, and constant striving that often accompany demanding work, academic pressure, and high-performance environments. Listeners will walk away with a clearer understanding of how sound healing works, the science behind its calming effects, and how it can become a practical tool in navigating daily stress or long-term challenges.Whether you're deep in your PhD, balancing multiple responsibilities, or simply looking for ways to care for your mind and body, this episode offers a grounded perspective on incorporating sound as part of a holistic health toolkit.All information in this podcast is for general informational purposes only and should not be deemed as professional advice.
Welcome to The PhD Journey Unplugged Podcast, a platform to talk about mental, physical, and social-emotional health based on Dr. Sarah L. Gordon's PhD journey.
In Episode 31, Dr. Gordon discusses the value of building social connections within the context of a sense of community and the magic that happens when you open yourself up to those connections. She shares her experiences as a doctoral student in an asynchronous learning environment and how building a sense of community enhanced her learning experience.
Dr. Gordon also gives examples of the "power of community" at her pool, where she sees how social interactions spread friendships and an overall positive experience.
All information in this podcast is for general informational purposes only and should not be deemed as professional advice.
Welcome to Episode 30 of The PhD Journey Unplugged Podcast. Episode 30 explores the transformative power of creative expression.
In this episode, host Dr. Sarah L. Gordon invites accomplished poet John. M. Doherty to talk about his journey from law enforcement to poetry.
With his 30-year career as a law enforcement officer serving his community and prior military service, John brings a unique perspective to the podcast, demonstrating how a growth mindset can be transformative in life.
John's discipline has carried him through a remarkable career, a fulfilling life shared with his college sweetheart, Jeanne, and a thriving life, surrounded by his family, grandchildren, and friends.
With now 18 published poems, both nationally and internationally, John shares how he found poetryin the later years of his life, and how having a creative outlet has helped him age with a positive mindset. He also shares how joining a martial arts community has given him opportunities to maintain his physical fitness inaging.
In this candid and open conversation about balancing life, both John and Sarah offer listeners opportunities to think about ways to put things in their lives in perspective through outlets to express themselves and find meaning andpurpose. This story is interesting because law enforcement and poetry are very different worlds - one grounded in procedure, and the other in emotion and reflection. John shares how these worlds evolved and how they both created a formula for successful aging.
All information in this podcast is for general informational purposes only, based on the experiences of the host and guests, and should not be deemed as professional advice.
In Episode 29, Dr. Sarah L. Gordon welcomes back Dr. Marilyn Ward and their friend, Laura Rossetti, to talk about Laura's journey to the “2025 Ironman World Championship in Kona.” (If you missed it, Episode 19 tells her story of getting to Kona and her remarkable triathlon career.)
In this fun and genuine interaction amongst three friends, listeners will hear lessons Laura learned focused on perseverance, discipline, mental strength, and a "never give up" mentality in working towards goals.
The relevance of this conversation about preparing for and completing a full Ironman is a story about life and how we can all overcome curveballs and obstacles in our path. What makes someone like Laura never give up? This episode will give you that information.
Not everyone is interested in doing a triathlon, nor will ever do a Full Ironman, but the lessons Laura teaches us are so valuable in understanding how to get through life with a positive mindset, always taking one step forward and never giving up.
Like Laura, Dr. Gordon learned many lessons on the PhD journey and uses this platform as a health promotion leader to motivate and educate others to live their best lives through mental, physical, and social-emotional health.
Regardless of the specific journey you are on, this podcast is an important reminder of how our thoughts can control our actions.
It was an absolute pleasure to have Laura Rossetti back on the show, as she completes her 28th Full Ironman World Championship and placed 3rd amongst the 10 women in her age group who completed the race.
All information in this podcast is for informational purposes only and should not be deemed as professional advice.
In Episode 28, Dr. Sarah L. Gordon draws on her trip to Assateague State Park, a state park where horses roam. She uses the metaphor of "Wild Horses" to discuss mental, physical, and social-emotional health. She also shares in this episode how the PhD journey taught her tremendous lessons to help others live their best lives in overcoming obstacles. Dr. Gordon holds a PhD in Leadership for Health and Human Performance from Concordia University Chicago. She is a health promotion leader and uses this podcast to share her voice in helping other people move forward in their lives with a positive mindset, one step at a time. Dr. Gordon draws on her personal experiences and presents a caring and genuine way of discussing hard topics within mental health. All information in this podcast is for informational purposes only and should not be deemed as professional advice.
In Episode 27, Dr. Sarah Gordon shares the importance of allowing yourself time to find clarity in choosing the path forward. She reflects on her own journey and how making hard choices often requires courage and strength in pushing yourself outside your comfort zone. She reads Robert Frost's "The Road Not Taken" and uses this poem to launch a discussion about growth and a positive mindset in moving towards goals. All information in this podcast is for informational purposes only and should not be deemed as professional advice.
In Episode 26, Dr. Sarah Gordon wraps up her episodes (E22, E23, E24, E25) where she shares her poetry published during her PhD journey. In this episode, she reads a poem about "Searching for Home" and how important it is to find time when pursuing goals for the people in our lives who are important. She shares some trials and challenges and uses those experiences to encourage a growth mindset.
In this inspirational episode, Dr. Gordon is genuine in her own struggles with mental health in the hopes of encouraging others to never give up and to shine bright.
All information in this podcast is for informational purposes only and should not be deemed as professional advice.
In Episode 25, Dr. Sarah Gordon talks about how overcoming fears can help us grow. She draws on her personal experiences from her PhD journey to share strategies and wisdom on how to overcome fears. In this episode, she continues to integrate the poetry she published during her doctoral journey, and how, in retrospect, it mirrored some of the issues and challenges of that journey. In this mid-week episode, she offers encouragement and reflections to help others take steps to grow towards goals.All information in this podcast is for general informational purposes only and should not be deemed professional advice.
In Episode 24, Dr. Sarah Gordon continues to read from the poetry she published during her doctoral journey. Starting in Episode 22, 23, and now 24, these poetry readings share with her listeners how, through creative writing, she was able to balance the challenges and obstacles that came with pursuing a doctoral degree. These episodes are designed to encourage others to find meaningful outlets in life that balance health and wellness, promoting both mental and physical well-being. All information in this podcast is for informational purposes only and should not be deemed as professional advice.
In Episode 23, Dr. Sarah Gordon shares two poems she wrote in 2023 during her PhD journey and relates them to the importance of finding opportunities to play and enjoy life in adulthood.
All informatoin in this podcast is for general informational purposes and should not be deemed professional advice.
Welcome to Episode 22. Dr. Sarah Gordon discusses how spending time in nature influenced her PhD journey. She also shares a moment of reading her poetry and explains how having a creative outlet during her doctoral studies helped her manage the academic workload.Dr. Gordon is grateful to have this platform to educate, motivate, and reflect through her personal experiences as a doctoral student and in life. Please note, all information in this podcast is for general informational purposes only and should not be deemed as professional advice.
In Episode 21, “Stepping Outside Your Comfort Zone,” Dr. Sarah Gordon and Dr. Marilyn Ward explore why stepping outside your comfort zone is important for growth. They discuss what science reveals about the benefits of working through challenges and offer practical strategies for fostering a growth mindset.
Sometimes, the first step is the hardest to take. Starting with that small step forward, trying one new thing, can propel you towards growth in what is known as a “learning zone,” where we push ourselves to try new things, learn with a growth-oriented mindset, and take actions towards change. While fear can often prevent us from growing, implementing strategies can help reframe our decision-making skills to foster growth.
In this episode, Dr. Gordon and Dr. Ward share personal accounts of how they have been challenged to grow and act towards change. They also discuss how growth doesn’t have to require a giant leap, but can be small, intentional steps beyond what feels comfortable. Each time we lean into discomfort, we train our brain, body, and spirit to adapt, to become stronger, and to expand what we thought was possible.
Listening to this episode, we hope it helps you reflect on the power of change, learning new things, taking steps towards new beginnings, and having the courage to step outside your comfort zone – which in turn may lead you towards greater joy and happiness, as you foster life-skills of resilience, adaptability, and confidence.
As always, Dr. Gordon and Dr. Ward are grateful to have this platform to educate, motivate, and reflect through their personal experiences as doctoral students and in life.
All information in this podcast is for general informational purposes only and should not be deemed as professional advice.
In Episode 20, Dr. Marilyn Ward and Dr. Sarah Gordon discuss how using a technique called visualization can help individuals achieve their goals and enhance their performance.
While there may be multiple definitions, Dr. Ward and Dr. Gordon use a definition that describes visualization as the deliberate use of mental imagery to simulate experiences, emotions, and scenarios (Pelz, 2025).
Visualization is considered more than a mental exercise, as it taps into the brain's functioning to mimic the effects of physical practice, thereby strengthening neural pathways and enhancing muscle memory.
Dr. Ward and Dr. Gordon share how visualization may differ from mental imagery, and how techniques that enhance deeper thought and relaxation can also enhance focus (e.g., meditation). While meditation entails letting go of something in relaxing the mind, visualization is a more process-oriented activity, using active thought of a desired outcome through repetition.
Using visualization as a strategy can enhance confidence towards goals, improve focus, skill acquisition, and refinement, help regulate stress, as well as improve motivation and actions towards goals.
As the ancient Chinese philosopher, Lao Tzu said, "Watch your thoughts; they become your words; watch your words; they become your actions."
Consider visualizing your best self in the most positive way you can imagine and practice those thoughts repetitively towards your goals.
As always, Dr. Ward and Dr. Gordon are grateful to have this platform to educate, motivate, and encourage our community of listeners to "live their best lives from the inside out."
Disclaimer: All information in this episode and podcast is for general informational purposes only and should not be deemed professional advice.
References
Pelz, B. (2025). Translating visualization techniques from performance psychology to clinical psychology: Efficacy, adaptation, and applications. Journal of Psychology and Neuroscience, 7(3), 1-23.
In this episode, Dr. Marilyn Ward and Dr. Sarah Gordon invite Laura Rossetti onto the show to talk about her journey to the women's Ironman Championship in Kona, Hawaii, this October 2025.
Laura Rossetti has shown the triathlon world what resilience, hard work, dedication, and passion look like with an over 40-year triathlon racing career. She will head to Kona at the age of 70, with her husband, children, grandchildren, and family by her side.
For Laura, returning to Kona since 2022 means more than competing; it will be a moment that brings together years of experience, lessons learned, and a heart filled with passion and purpose for advancing the sport as a female competitor.
It will also validate that, no matter how hard the journey may be to get there, with loads of hard work, a big smile, and a genuine heart in helping others, anything is possible. In other words, for Laura, training and racing have always been so much more beyond self; it has always been about the community and the friendships and love shared among each other through the sport of triathlon.
Dr. Ward and Dr. Gordon thoroughly enjoyed this conversation with Laura Rossetti and wish her all the best as she heads to Kona. We join her in "Honoring this Journey" and are grateful for the time she spent with us on Episode 19 of our podcast.
Disclaimer: All information in this episode and podcast is for general informational purposes only and should not be deemed professional advice.