Living with intention means taking the wheel of your life instead of letting it happen to you. We explore practical strategies for making deliberate choices that align with your values and create the life you actually want.

• Moving from autopilot living to intentional decision-making
• Why setting boundaries might make others uncomfortable—and why that's okay
• How meditation and mindfulness can shift your nervous system from fight-or-flight to rest-and-recover
• Understanding your "why" as a foundation for intentional choices
• Making small, consistent changes rather than attempting complete life overhauls
• Using intentional practices to navigate burnout, stagnation, and unexpected setbacks
• The importance of giving yourself grace during the transition to more intentional living

If something here spoke to you, please take a second to make sure you are following the show in your favorite podcast platform. Leave us a rating or a quick review and share it with some friends and family. Every follow and review helps us reach more people.

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This podcast is a production of Thriving Yinzers LLC.

Let TY Services help conquer overwhelm at thrivingyinzers.com.

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Books referenced on the podcast.

Atomic Habits by James Clear (paid link)

Atomic Habits for Kindle

Mindset: The New Psychology of Success by Carol Dweck (paid link)

Other Tools for Going and Growing mentioned on the Podcast

Stay Hydrated Bundle (paid link)

Stay Well Rested (paid link)

You can support the podcast by:

1. Share the podcast with your friends and family

2. Rate and Review!

3. Email Feedback to typghpod@gmail.com

4. Shop our Amazon Associates listed above for books and resources mentioned on the podcast to keep you inspired.

Valerie Pedigo’s journey through burnout began with a shocking moment—finding herself crawling up her stairs, physically unable to walk, yet still answering work calls from the floor. This powerful visual captures what burnout truly means: not just having too much to do, but having nothing left of yourself to give.

As a certified life coach, human design reader, and co-founder of Renewed Spirit Adventures, Valerie transforms her hard-won wisdom into a framework that helps women reclaim their authentic selves after burnout. She walks us through the five essential steps of her approach, beginning with the most challenging: acknowledging burnout without shame. For those hiding behind the "I'm fine" mask while suffering physically and emotionally, this simple admission can be revolutionary.

What sets Valerie's work apart is her emphasis on integration—the missing piece in most wellness interventions. While many experiences provide temporary relief, without integration, we return to the same patterns that caused our burnout. Through one-on-one coaching, small group work, and immersive retreats, she creates spaces where women can not only experience healing but also learn to apply it to "five o'clock on a Tuesday" when real life comes crashing back.

The power of community emerges as another cornerstone of lasting recovery. Whether through culturally immersive experiences or the shared understanding that comes from sisterhood, this connection provides perspective that catalyzes deeper transformation. For those currently struggling, Valerie offers a simple starting point: take five minutes to write down who you are—who you used to be before burnout took hold.

If you're feeling the emptiness of burnout or supporting someone who might be, this conversation offers both practical guidance and profound hope. As Valerie reminds us, healing begins with choosing yourself when you've been choosing everyone else for far too long—not out of selfishness, but as the authentic path toward becoming who you were meant to be.

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Support the show

This podcast is a production of Thriving Yinzers LLC.

Let TY Services help conquer overwhelm at thrivingyinzers.com.

Follow “This is It! The Podcast by Thriving Yinzers” on Facebook

Follow on Instagram @typghpod

Books referenced on the podcast.

Atomic Habits by James Clear (paid link)

Atomic Habits for Kindle

Mindset: The New Psychology of Success by Carol Dweck (paid link)

Other Tools for Going and Growing mentioned on the Podcast

Stay Hydrated Bundle (paid link)

Stay Well Rested (paid link)

You can support the podcast by:

1. Share the podcast with your friends and family

2. Rate and Review!

3. Email Feedback to typghpod@gmail.com

4. Shop our Amazon Associates listed above for books and resources mentioned on the podcast to keep you inspired.

When life gets heavy, sometimes the best we can do is make a hard day "nicer" rather than "good." That's the powerful distinction at the heart of our new segment and hashtag: #4WINS4YINZ

Drawing from behavioral science and psychology, we're introducing a simple framework to help you notice your daily progress across four dimensions:

• spiritual (what gave you peace or purpose)
• physical (how you cared for your body)
• mental (what helped your mind)
• connection (who you meaningfully engaged with)

Research shows that celebrating these small wins actually rewires your brain, releasing dopamine and building momentum even when circumstances feel challenging.

We share our own recent wins—from singing in the car with windows down to giving a duck to a nurse as a gesture of appreciation—demonstrating how these tiny victories don't need to be flashy to make a difference.

The beauty of this practice lies in its simplicity: by acknowledging what's already working, you train your nervous system to recognize progress rather than perfection.

Your wins matter, and we want to hear them! Tag us with #4WINS4YINZ on social media or visit thrivingyinzers.com/4wins to share your daily victories. We might even feature your wins in future episodes.

Remember, thriving takes all of you—spiritual, mental, physical, and connection. Start noticing your four wins today, because tiny steps forward still move you in the right direction.

Send us a one way text here! (We can’t see your phone number)

Support the show

This podcast is a production of Thriving Yinzers LLC.

Let TY Services help conquer overwhelm at thrivingyinzers.com.

Follow “This is It! The Podcast by Thriving Yinzers” on Facebook

Follow on Instagram @typghpod

Books referenced on the podcast.

Atomic Habits by James Clear (paid link)

Atomic Habits for Kindle

Mindset: The New Psychology of Success by Carol Dweck (paid link)

Other Tools for Going and Growing mentioned on the Podcast

Stay Hydrated Bundle (paid link)

Stay Well Rested (paid link)

You can support the podcast by:

1. Share the podcast with your friends and family

2. Rate and Review!

3. Email Feedback to typghpod@gmail.com

4. Shop our Amazon Associates listed above for books and resources mentioned on the podcast to keep you inspired.

We explore the concept of autopilot—that feeling of going through the motions without being present and how to break free from this cycle before it leads to burnout.

• Autopilot sneaks up in small ways like driving somewhere with no memory of the journey
• Our brains default to habits and routines to conserve energy, especially during stress
• Warning signs include feeling constantly busy but making no meaningful progress
• Small, intentional disruptions can break the cycle—meditation, planning, or pausing before reacting
• Being present in little moments makes your whole life feel more alive
• The body keeps score. Ignoring signals to slow down often leads to physical manifestations
• Autopilot and burnout are closely linked in a self-perpetuating cycle
• Breaking free involves awareness, creating space for rest, and reconnecting with values

Email us at typghpod@gmail.com or fill out the contact form at thrivingyensers.com to share your story about getting through tough times. Join us for our next bonus episode featuring certified life coach Valerie Pedigo discussing burnout awareness and recovery strategies.

Send us a one way text here! (We can’t see your phone number)

Support the show

This podcast is a production of Thriving Yinzers LLC.

Let TY Services help conquer overwhelm at thrivingyinzers.com.

Follow “This is It! The Podcast by Thriving Yinzers” on Facebook

Follow on Instagram @typghpod

Books referenced on the podcast.

Atomic Habits by James Clear (paid link)

Atomic Habits for Kindle

Mindset: The New Psychology of Success by Carol Dweck (paid link)

Other Tools for Going and Growing mentioned on the Podcast

Stay Hydrated Bundle (paid link)

Stay Well Rested (paid link)

You can support the podcast by:

1. Share the podcast with your friends and family

2. Rate and Review!

3. Email Feedback to typghpod@gmail.com

4. Shop our Amazon Associates listed above for books and resources mentioned on the podcast to keep you inspired.

Dan Heffley's journey of recovery and resilience after experiencing a massive stroke at age 31 demonstrates extraordinary courage & determination as he continues to build a fulfilling life despite significant challenges.

• Former Army Ranger who suffered a stroke after a carotid artery tear, affecting the entire left side of his brain
• Lives with apraxia (difficulty coordinating speech muscles) and aphasia (knowing what to say but being unable to form the words)
• Family support played crucial role in his recovery
• Maintains an "A+" attitude despite setbacks, says "it sucks, but oh well"
• Participates in regular speech therapy at Duquesne University for 20+ years
• Discovered painting as a creative outlet & enjoys restoring furniture
• Stays connected with fellow Army Rangers
• Mastered tying his shoes one-handed after persistent practice
• Demonstrates the reality of neuroplasticity through continued improvement over 2 decades
• Lives independently and maintains an active social life in his community

To FOLLOW Dan's continued progress, visit https://www.facebook.com/SupportDanHeffley

Resources to help stroke survivors & Families to heal & rediscover joy after stroke.

American Stroke Association – Recovery Resources for Patients

The "Life After Stroke" guide provides practical strategies to help individuals regain independence and adapt to new routines. Stroke Family Warmline (1-888-4-STROKE) connects survivors & caregivers with trained team members for support and info.
www.stroke.org

Stroke Onward – Emotional Recovery Guide

Focuses on the often-overlooked emotional aspects of stroke recovery, addressing topics such as grieving the loss of one's former self, rebuilding identity, and finding meaning post-stroke. It offers tools and insights to support survivors in navigating the complex emotional landscape of recovery.
Stroke Onward

After Stroke – Peer Support Network

Peer support network that connects stroke survivors & caregivers for emotional support & shared experiences including 1-on-1 peer support both online & in-person support groups

Send us a one way text here! (We can’t see your phone number)

Support the show

This podcast is a production of Thriving Yinzers LLC.

Let TY Services help conquer overwhelm at thrivingyinzers.com.

Follow “This is It! The Podcast by Thriving Yinzers” on Facebook

Follow on Instagram @typghpod

Books referenced on the podcast.

Atomic Habits by James Clear (paid link)

Atomic Habits for Kindle

Mindset: The New Psychology of Success by Carol Dweck (paid link)

Other Tools for Going and Growing mentioned on the Podcast

Stay Hydrated Bundle (paid link)

Stay Well Rested (paid link)

You can support the podcast by:

1. Share the podcast with your friends and family

2. Rate and Review!

3. Email Feedback to typghpod@gmail.com

4. Shop our Amazon Associates listed above for books and resources mentioned on the podcast to keep you inspired.

Small daily actions compound over time to completely change the trajectory of your life, whether in health, career, finances, or relationships.

• Trying to change everything at once leads to burnout and failure
• Starting small creates achievable wins that build momentum
• Shifting perspective during challenges is crucial for finding forward momentum
• Habit stacking combines new habits with existing routines for easier adoption
• The 5-minute rule makes new habits feel achievable and non-threatening
• Gratitude practice is foundational to creating a fulfilled life
• James Clear's "1% better each day" approach creates remarkable cumulative improvement
• "If the first step feels too hard, it's not the wrong goal—it's the wrong size"

Join us next week for our bonus episode featuring Dan Heffley, former Army Ranger who experienced a catastrophic stroke at 31 years old, sharing his 20+ year recovery journey and lessons on resilience.

Send us a one way text here! (We can’t see your phone number)

Support the show

This podcast is a production of Thriving Yinzers LLC.

Let TY Services help conquer overwhelm at thrivingyinzers.com.

Follow “This is It! The Podcast by Thriving Yinzers” on Facebook

Follow on Instagram @typghpod

Books referenced on the podcast.

Atomic Habits by James Clear (paid link)

Atomic Habits for Kindle

Mindset: The New Psychology of Success by Carol Dweck (paid link)

Other Tools for Going and Growing mentioned on the Podcast

Stay Hydrated Bundle (paid link)

Stay Well Rested (paid link)

You can support the podcast by:

1. Share the podcast with your friends and family

2. Rate and Review!

3. Email Feedback to typghpod@gmail.com

4. Shop our Amazon Associates listed above for books and resources mentioned on the podcast to keep you inspired.

We've passed 412 downloads and since that's our lucky number, want to thank our listeners for making this podcast journey possible – your support means the world to us as podcast newcomers.

• Our podcast aims to create a space where you can catch your breath while finding your path forward
• We don't compare pain or make assumptions about anyone's story – everyone carries something
• Being on autopilot might mean different things for different people, and all experiences are valid
• Growth isn't always obvious – sometimes it's quiet, sometimes it's just showing up
• Life's challenges can feel like potholes, sinkholes, or climbing steep hills with impossible burdens
• Every story matters, and there is always a way through difficult times
• Full episodes release every other Saturday with bonus episodes and guest features coming soon

Reach out and share your thoughts! DM us on Instagram @TYPGHPOD, leave a review, or contact us through email typghpod@gmail.com– we're building this podcast with you and want to hear what's resonating.

Send us a one way text here! (We can’t see your phone number)

Support the show

This podcast is a production of Thriving Yinzers LLC.

Let TY Services help conquer overwhelm at thrivingyinzers.com.

Follow “This is It! The Podcast by Thriving Yinzers” on Facebook

Follow on Instagram @typghpod

Books referenced on the podcast.

Atomic Habits by James Clear (paid link)

Atomic Habits for Kindle

Mindset: The New Psychology of Success by Carol Dweck (paid link)

Other Tools for Going and Growing mentioned on the Podcast

Stay Hydrated Bundle (paid link)

Stay Well Rested (paid link)

You can support the podcast by:

1. Share the podcast with your friends and family

2. Rate and Review!

3. Email Feedback to typghpod@gmail.com

4. Shop our Amazon Associates listed above for books and resources mentioned on the podcast to keep you inspired.

We explore the transformative power of choosing betterment over bitterness when life doesn't go as planned, featuring part of Sherry's personal journey of recovery from medical and other life events.

• Sherry shares how a series of small strokes affected her family life
• Learning to accept a new reality and choosing better over bitter
• How small daily actions compound into significant progress
• Practical strategies to combat bitterness including gratitude practices
• Understanding neuroplasticity and how we can rewire our thoughts
• The value of support systems and openly communicating

Choose better, not bitter. Keep going and growing.

If this episode resonated with you, share it with someone!

Send us a one way text here! (We can’t see your phone number)

Support the show

This podcast is a production of Thriving Yinzers LLC.

Let TY Services help conquer overwhelm at thrivingyinzers.com.

Follow “This is It! The Podcast by Thriving Yinzers” on Facebook

Follow on Instagram @typghpod

Books referenced on the podcast.

Atomic Habits by James Clear (paid link)

Atomic Habits for Kindle

Mindset: The New Psychology of Success by Carol Dweck (paid link)

Other Tools for Going and Growing mentioned on the Podcast

Stay Hydrated Bundle (paid link)

Stay Well Rested (paid link)

You can support the podcast by:

1. Share the podcast with your friends and family

2. Rate and Review!

3. Email Feedback to typghpod@gmail.com

4. Shop our Amazon Associates listed above for books and resources mentioned on the podcast to keep you inspired.