It's time to get real as I share my struggle with Food Addiction. This was a hard episode to record because it meant that I needed to be very vulnerable, but I hope that if you are struggling like me, that listening to this episode will help yo

Episode 034 - Rising Up from Depression

Feb 22nd, 2022 13m 28s

Millions of people suffer from depression every, single, day, so this is why it is important to me to share my own struggles and experiences with all of you in hopes that you can take away a little piece that you can use and apply in your own l

Grief & Loss

Feb 14th, 2022 12m 28s

I'm baccckkk!!!! I decided to take some time off to work through my own greif and loss situations, and so this is EXACTLY why I wanted to make this the first topic I talked about when I came back and recored this new episode. So, in this episod

Reframing our Perception of Exercise

Oct 11th, 2021 12m 31s

Are you struggling with exercise? Have you been letting the scale dictate your happiness? If so, it's time to put that to an end. In this episode, I will talk about using exercise for nourishment and feeling your body, instead of using it as pu

The Importance of an Evening Routine

Oct 7th, 2021 11m 52s

Evening routines can be so important in helping us to relax before bed and get the best sleep possible. The goal of an evening routine is to help us relax and unwind. In this episode, I share some of my tips on nailing down an evening routine.

Defining Success

Sep 13th, 2021 10m 32s

What does success truly mean to you? It can be easy to get caught up with what society, friends or family deem as success. You can lose sight of the things that are really important to you personally. And that isn't a place you want to be. It'

You Gotta Want It

Sep 6th, 2021 9m 13s

Are you stuck in a rut? Are you frustrated because you know you are capable of more but you just can't get out of your own damn way? Well, then let's freaking go! You gotta put in the work to get there. And you gotta want it!! *** I'd love to

Binge Eating

Aug 17th, 2021 18m 14s

In this episode, I jump head first into a tough topic for me - Binge Eating. I'll go over some of the common triggers and also talk about some tips that you can implement to help gain back control of your eating. *** I'd love to connect with yo

Phoenix Rising

Aug 10th, 2021 7m 15s

I'm baccckkkkkk!!!! Just dropping in for a quick update on where I have been and the status of this crazy case of tennis elbow that I have developed! *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse Or hop on

Diving into Habit Stacking

Jun 28th, 2021 14m 27s

Long-term, sustainable habits are a slow process. The faster you accept that, the better off you'll be. For the most of us, the consistent, small steps approach is the most effective. So how do we do this? Simple. we do it by Habit Stacking. As

Social Media Part I: Comparison

Jun 22nd, 2021 15m 29s

When it comes to the negative effects of social media, there are a lot. But the one that I think is the most damaging is COMPARISION. In this episode I talk about how we can start being more mindful, get curious, and get real. *** I'd love to c

Crohn's Disease: Unfiltered

Jun 18th, 2021 21m 29s

I have been receiving lots of DM's asking questions about my Crohn's disease and so I thought this would be the perfect time to dedicate an entire episode to my own journey. Disclaimer: Graphic talk about poop, butts, blood, etc. so if this isn

[SHORT CIRCUIT #4] - - Take that Risk

Jun 7th, 2021 7m 25s

I see you standing on the edge of that cliff ready to jump into the unknown. But you are scared as hell. Your mind is racing. But what if there is magic at the bottom? Or on the other side? Let's break through those "what if's". Let's take that

Letting go of the Scale

Jun 1st, 2021 13m 16s

The scale, it can cause so many issues when we are cruising along on our health and fitness journey. So what happens when we stop getting on it? In this episode I talk about letting go of the scale and using other ways to measure your success.

[SHORT CIRCUIT #3] - - Let's Freaking GO

May 24th, 2021 11m 42s

With everything that is happening around us, now more than ever, we need positivity in our lives. We need to re-focus and continue to chase after our dreams and live our lives. So, head down, stick on the ice, puck in the net, and... LET'S FREA

Real Talk in Real Time

May 18th, 2021 12m 6s

In this episode I am real talking about the pandemic and parenting through it. This pandemic is tough. So much information spiralling all around us...all while we try to keep our shit together, parent our kids, work from home, and keep our ment

[Meditation #1] - - Destress After a Tough Week

May 3rd, 2021 10m 22s

As a lot of us are moving in and out of lockdowns, restrictions are being tightened due to spikes in COVID cases, I thought what better way to start this week than with a simple meditation exercise! Join me as we flow through this 5-Spot Stres

COVID-19 and our Mental Health

Apr 26th, 2021 13m 35s

Regardless of whether you struggle with your mental health, most people are experiencing some level of anxiety and low mood during this pandemic. In this episode, we talk about COVID-19 and how it has impacted our mental health. *** I'd love to

Relationships & Communication

Apr 19th, 2021 15m 44s

In this episode we dive in to relationship struggles and the important role that communication plays. This topic has been flying into my DM's for well over a month now so I thought it was time to chat about it! Let's go! *** I'd love to connec

Overcoming Mom Guilt

Apr 12th, 2021 17m 7s

On this episode, we dive in to the topic of "Mom Guilt". It breaks my heart when I scroll through social media and see so many moms beating themselves up because they were not able to reach a ridiculous expectation that they had set for themsel

Navigating the Backroads of Life

Apr 5th, 2021 9m 49s

Life isn't perfect. And this is exactly why it's crucial that we take the time to beef up our toolbox with items we can use when we encounter a bumpy patch along our journey. Both hands on the wheel. Eyes on the road. Let's freaking go! *** I'

It's OK to NOT have it all figured out

Mar 29th, 2021 12m 56s

No one has it all figured out. No one’s life is 100% perfect. It's time to stop looking at what you THINK everyone else has, and focus on YOU. It's time to start evaluating my your life and all of the amazing things that you have accomplished *

Eating Your Emotions

Mar 23rd, 2021 18m 29s

I scratch the surface off a topic that so many of us (including me) struggle with...Emotional Eating. This is the first episode of many to come where I will discuss the toll emotional eating has on our mind and body and I will share a few tips

[SHORT CIRCUIT #2] - - Taking Your Own Advice

Mar 8th, 2021 7m 32s

We lovvvveeee to give advice, but why is it SO damn hard to take it? What gets in our way? In this episode we chat about some of the things that tend to jam us up and hold us back from listening (and acting) on our own advice. *** I'd love to

[SHORT CIRCUIT #1] - - Expectations

Mar 1st, 2021 6m 6s

Why do we fight with ourselves to push through situations that we really need to slow down for? In this Short Circuit episode, we will talk about going off the rails because of expectations. *** I'd love to connect with you!! Come hang wit