In this episode of The Optimized Mind, Dr. Kate talks with Ryan Quirk, author of An 18 Year-Old’s Guide to Self-Mastery: How to Master Your Life from the Inside Out. The discussion takes a deep dive into Ryan’s book, focusing on his ideas and teachings related to self-mastery. Ryan talks candidly about some of his past struggles which were, in many ways, a catalyst for his journey towards self-mastery and ultimately his book. Central themes which emerge through this powerful discussion include defining self-mastery through a four-pillar system outlined in the book which includes the mental-emotional-physical and spiritual domains. Dr. Kate and Ryan take a close look at how mastering these pillars leads us to a life of love and joy, along with the importance of learning to quiet the mind, finding power within, the perils of self-criticism and the idea that change does not have to be complicated.    Ryan Quirk is a 19-year-old author, motivational coach, and speaker. His book, An 18-Year-Olds Guide to Self-Mastery: How to Master Your Life from the Inside Out was recently published. Ryan’s goal is to help the younger generation develop the skills necessary to live happy and fulfilled lives. To learn more about Ryan,visit:rqselfmastery.comTo Learn More, visit:www.katelundspeaks.comListen to more episodes on Mission Matters:https://missionmatters.com/author/kate-lund

This week, Dr. Kate talks with Mandy DiMarzo, life-long athlete and creator of Burn by Mandy. The discussion focuses on Mandy’s story as a life-long athlete, along with her path to building a thriving fitness community. Dr. Kate and Mandy dig deep into the power of movement and the ways we can make exercise opportunities accessible to everybody, while helping people to define their best within their own unique context. Dr. Kate and Mandy also discuss the power of routine and the power of why and the reasons why it is important to focus on progress not perfection in exercise and in life. Mandy DiMarzo is an athletic powerhouse from New York. She’s been a passionate athlete her whole life. As a former division one soccer player who later transitioned into distance running and triathlons to keep her competitive juices flowing, she knows a thing or two about pushing the body’s limits.After enduring countless overuse injuries, as well as overcoming an eating disorder, Mandy made a conscious decision to stop striving for the unattainable and unhealthy, and instead shifted her focus to embracing her body and inner strength by giving both the love and nourishment they deserved.Her extensive athletic background propelled her to create BURN, a challenging 45-minute HIIT-style workout that strengthens, sculpts, and leans out your entire body. She wanted to create an efficient, challenging, exhausting full-body workout that condensed as many of her favorite workout movements as possible into one. She structured BURN so that she would continue to challenge her entire body without hitting any lull or plateau.In BURN, her main goals were to continually strengthen and lean out her muscles, include spurts of cardio throughout to hold an elevated working heart rate, and focus on invaluable core work. These all work in conjunction to maintain a strong physique while also avoiding boredom and prevention of injury from overuse doing the same continuous motion that most workouts tend to do.To learn more about Mandy, visit:Facebook: facebook/burnbymandy Linkedin: LinkedIn/mandydimarzo  Instagram: Instagram/burnbymandyTo Learn More, visit:www.katelundspeaks.comListen to more episodes on Mission Matters:https://missionmatters.com/author/kate-lund

In this episode of The Optimized Mind, Dr. Kate talks with Chuck Garcia, founder of Climb Leadership, executive coach, and best-selling author. The discussion focuses on Chuck’s upcoming book, The Moment that Defines Your Life: Integrating Emotional Intelligence and Stoicism when your Life, Career and Family are on the Line. Dr. Kate and Chuck explore the many messages related to emotional intelligence and stoicism embedded in the book throughout this powerful conversation. Central themes include defining emotional intelligence and stoicism, along with the concept of a mental fortress and discussing why these are vital ideas in defining success and well-being; finding purpose and meaning in work by giving back and fostering success in others; the power in having the freedom to follow your own path and emotional intelligence in parenting. Chuck also shares powerful life-defining experiences which inform his life and work.Chuck Garcia is the founder of Climb Leadership International and he coaches executives on leadership development, public speaking, and emotional intelligence. His clients include the world’s largest financial institutions including Morgan Stanley, JP Morgan, and Bloomberg. Chuck is a professional speaker and has given keynotes in over 20 countries. He is an Amazon best-selling author, talk radio host and teaches leadership communication and Emotional Intelligence at Columbia University’s Graduate School. A 25-year veteran of Wall Street, Chuck spent 14 years in sales and marketing at Bloomberg in a variety of leadership positions. He was Director of Business Development at BlackRock Solutions, an arm of the world’s largest investment manager, and was a Managing Director at Citadel, a prestigious alternative investment manager. Chuck is also a mountaineer and has climbed some of the world’s tallest peaks including Mount Kilimanjaro, Mount Elbrus, the Matterhorn, as well as mountains in Alaska and the Andes.  To learn more about Chuck, visit:www.chuckgarcia.comTo Learn More, visit:www.katelundspeaks.comListen to more episodes on Mission Matters:https://missionmatters.com/author/kate-lund

In this episode of The Optimized Mind, Dr. Kate talks with KL Wells, business and executive coach, podcast host and founder of VoicesInCourage. The discussion focuses on KL’s history navigating early challenges and how these experiences inform her outlook and approach today. In building a resilient foundation in her early years, KL recognized what brought her joy and fulfillment. From there she developed a focus on service and caring for others, learning in the process what living an inspired life means to her. Other themes which emerge throughout this powerful conversation include thriving in the midst of chaos, the power of a morning routine, the importance of authentic human connection in work and life, the ways in which self-compassion is at the core of resilient parenting and finally the importance of asking for help.KL Wells is the daughter, wife, mother and sister of an addict, it’s part of her own DNA. Her mission for helping families and parents of addicted loved ones has inspired her to launch VoicesInCourage, which is an emerging community that provides instrumental resources for individuals who need to heal, connect and grow during some of the most challenging times in their lives. Her desire to elevate those courageous voices will be a big part of her professional evolution in the coming years.In addition, for 30+ years, KL has built an executive coaching and consulting business that has collaborated with hundreds of non-profit organizations and companies by effectively leading initiatives with CEOs, senior executives, board directors, trustees and philanthropists that have attracted hundreds of millions of dollars to ignite organizational and community-wide change.Today she spends hundreds of hours annually, facilitating powerful productive conversations, that help her clients grow as powerful leaders creating successful companies.KL is a community leader, influential speaker and family advocate who now resides in Eugene, OR. She was raised both in the Washington, D.C. area and on a 20,000-acre Montana cattle ranch just north of Yellowstone National Park. As the daughter of an Episcopalian minister, she grew up surrounded by three generations of successful entrepreneurs, and cowboys.To learn more about KL, Visit:www.voicesincourage.comTo Learn More, visit:www.katelundspeaks.comListen to more episodes on Mission Matters:https://missionmatters.com/author/kate-lund

In this episode of The Optimized Mind, Dr. Kate talks with Brian Shaw, a health educator specializing in diabetes self-management education and goal-setting. The discussion focuses on helping patients live healthy lives to maximize potential, diabetes education and care as a way of maximizing lifestyle, health behavior change in diabetes, trust in the therapeutic relationship, the importance of connecting with patients on a human level in fostering health behavior change, the power of modeling healthy lifestyles and behaviors for children, self-care and the importance of believing that change is possible. Brian Shaw is a Health Educator, specializing in Diabetes Self-Management Education and goal-setting around chronic conditions at Sacramento Native American Health Center in Sacramento, California. He started his Health Education journey in 1991 at the UC Santa Barbara Student Health Services, where he helped fellow students understand and treat common illnesses like colds and flu. During his career evolution, he has worked in HIV testing, smoking cessation, STD prevention, and teen pregnancy prevention & puberty education. In 2008 he earned a Masters Degree in Public Health from San Jose State University, and has since earned several professional Health Education certifications. His greatest passion is helping patients reach those “a-ha moments” of self-realization that they have the power and ability to improve their health with the right tools, guidance, and understanding of their condition. When he is not working, Brian enjoys swimming, running, music, and living the life he promotes.To learn more about Brian Shaw, visit:YouTube:https://www.youtube.com/playlist?list=PLzQqTwPo8emwQdthkpW5jG5uFqUCMTHTCEmail:[email protected] Learn More, visit:www.katelundspeaks.comListen to more episodes on Mission Matters:https://missionmatters.com/author/kate-lund

This week, Dr. Kate talks with Marija Parente, a total access coach who works with people to access and live an authentic life. The discussion focuses on the ways in which Marija helps those she works with understand who they really are, while seeking a sense of meaning, purpose and belonging. Dr. Kate and Marija explore the ways in which early childhood experiences can influence one’s sense of self and ability to live authentically with freedom to express without barriers or expectations. Dr. Kate and Marija also consider the idea that when we know our true selves, we are naturally limitless, we create with ease and grace and our expression is magnetic and bright and people are drawn to it.   Naturally curious and passionate, I left my home country of Montenegro at 17 to complete my High School in the USA, and continued education in New York City receiving a BA in Film and Media Studies from Hunter College, and an MA in Liberal Arts (focusing on Film and Psychology) from CUNY Graduate Center.  While passion drove my choices, my creativity supported making things happen.  My love of music, art, acting and writing gave me immense joy. I was also looking for ways to be true to myself in the world that is filled with so many expectations on how to be.  I wanted answers, not just for myself but for all the souls who don’t want to conform because they know that what is within them is incomparable to what is outside, pulling. My Purpose in life became clear: to support individuals to unleash their true expression and be free to create life and art according to their vision. I studied human behavior, motivation and spirituality and am certified as a Radical Result Coach, a Family Constellation and the Awareness Process Facilitator, and Reiki Master.My education and training enable me to support individuals to break free from the existing paradigm of compromise, self-censorship and restraint, and just “go for it” in a way that is natural and effortless.Having integrated all my expertise and experience, I am the Total Access™️ Coach who enables others to strip away their self-created barriers, blocks and limitations that bury the truth of who they really are, their authentic selves. Why?  Because when we know our true selves, we are naturally limitless, we create with ease and grace and our expression is magnetic and bright and people are drawn to it.Married, and raising our two sons in New York City, I am intent on igniting a movement of growing awareness, joy and inner peace that begins with one individual at the time that is free, expressive and tapped into their innate creativity.To learn more about Marija, visit:Website:www.marijaparente.comYouTube:https://youtube.com/@MarijaParenteInstagram:https://www.instagram.com/marijaparente/Linkedin:https://www.linkedin.com/in/marijaparente/To Learn More, visit:www.katelundspeaks.comListen to more episodes on Mission Matters:https://missionmatters.com/author/kate-lun

In this episode of The Optimized Mind, Dr. Kate talks with Alice Penn, an international speaker, and Executive Coach specializing in transition.  The discussion focuses on Alice’s journey from clinical medicine to financial consulting to finding her passion as an executive coach helping people to excel through change. Central themes discussed include the neuroscience of change, power of neuroplasticity, conquering self-limiting beliefs rooted in the past, and how to build a life defined by overall well-being.   Dr Alice Penn is an international speaker, and Executive Coach specializing in transition. Using her neuroscience expertise and real-life experience, Alice helps high performing achievers amplify their excellence and be at their best in their work. A sought-after medical doctor to C-suite executives in London for 10 years she then went on to accomplish what many said was impossible: with a desire to step into her full potential she pivoted successfully from clinical medicine into Corporate Finance consulting at one of the "Big 4" firms in London. Now a keynote speaker, and coach, Dr Alice is a master in the art and science of change. Alice is a fully accredited Professional level NeuroplasticianTM and Brain Based coach and has successfully navigated change in her personal and professional life. She knows what it takes to level-up! Dr Alice works with executives and high- level entrepreneurs to make more impact, excel through transition, find more purpose, and have the professional life of their dreams. To learn more about Alice, visit:Website: alicepennmd.comInstagram: @alicepenn_mdLinkedIn: Alice Penn MDEmail: [email protected] Learn More, visit:www.katelundspeaks.comListen to more episodes on Mission Matters:https://missionmatters.com/author/kate-lun

In this episode of The Optimized Mind, Dr. Kate talks with Christina Roberts triathlete and coach who works with athletes to achieve their best. The discussion focuses on Christina’s path to becoming a triathlete and most recently competing in her first Iron Man Distance race. Dr. Kate and Christina touch on multiple aspects of peak athletic performance throughout this powerful conversation including visualization, understanding, and achieving flow state, the value of focus on the experience and not just the outcome, trust, and the power of belief to name a few. Christina M. Roberts, MS, MA, RYT-200 is a healthcare leadership professional, an endurance coach, and a mental conditioning coach. As the owner of EnFlyte, Christina works with athletes of all ages and sports; from amateur to professional on elevating their performance using mental techniques such as goal setting, pre-performance routine development, visualization, and relaxation.As an endurance coach with Mission Multisport, Christina trains athletes in the sport of long-distance running and triathlon (swim, bike, run). She earned her Master of Arts in Sport Psychology from National University’s John F. Kennedy Sport Psychology Program, her Master of Science in Health Care Administration from King's College, and numerous coaching and yoga certifications from various organizations. She is a certified Communications Coach through the Academy of Communication in Healthcare (ACH) and is a candidate for the Certified Mental Performance Consultant (CMPC) exam from the Association for Applied Sport Psychology (AASP).To learn more about Christina, visit:Website: www.enflyte.comEmail: [email protected]: https://www.facebook.com/enflyte  Instagram: https://www.instagram.com/enflyte_1/To Learn More, visit:www.katelundspeaks.comListen to more episodes on Mission Matters:https://missionmatters.com/author/kate-lund

In this episode of The Optimized Mind, Dr. Kate talks with Lois McGuire educator and author.The discussion focuses on Lois’ book series Don’t Be That Kid which teaches kids core values needed to succeed in school and in life. Dr. Kate and Lois take a deep dive into ideas related to honesty, respect, sportsmanship, sharing, bullying, telling the truth, the importance of self-reflection and so much more.Lois McGuire has 35 years of teaching and leadership experience in the field of education.  She began her career as a 4th and 5th grade teacher and retired as the Superintendent of Schools of a highly acclaimed K –12 school district in New Jersey.Lois has a strong record of accomplishment in the areas of instructional supervision, curriculum development/direction, personnel issues at all levels, public relations, budgeting, facilities and grant writing.  She received many honors as an educator including being awarded seven Best Practices Awards by the New Jersey Department of Education, nine Awards of Excellence from New Jersey School Boards and the New Jersey Coalition of Educational Leaders Award for Outstanding Service and Leadership.  She was selected to join New Jersey Governor Thomas Kean at the Governor’s Conference in Cincinnati to discuss youth-at-risk.  She has been a consultant to the U.S. Department of Education and the N.J. Department of Education on such topics as parent involvement in the schools, career development for children, character education, positive communication skills and strategic planning.Lois earned her Doctorate in Education from Rutgers University.  She was an adjunct professor at Rutgers, Bloomfield College and St. Peter’s College where she taught courses in the areas of education, psychology and human relations.Lois presently lives in Florida with her husband, Jim.  She wrote “Don’t Be That KID! At School”,  the “Don’t Be That KID! At School Resource Guide”, and “Don’t Be That KID! At Home” to help educators, parents and grandparents guide children through the maze of building essential positive character traits.To learn mor about Lois, visit:E-Mail:  [email protected]:  www.dontbethatkid.netLinkedin:  www.linkedin.com/in/lois-mcguireFacebook:  www.facebook.com/dontbethatkid/Instagram:  www.instagram.com/loismcguireauthorTo Learn More, visit:www.katelundspeaks.comListen to more episodes on Mission Matters:https://missionmatters.com/author/kate-lun

In this episode of The Optimized Mind, Dr. Kate talks with Julia Thornton, a mental performance coach and performance psychology consultant based in Portland, Oregon.The discussion focuses on the ways in which Julia works with performers across domains to maximize their potential. The discussion focuses on the evolution of her practice in performance coaching. Dr. Kate and Julia take a deep dive into performance anxiety, self-talk, personal values, perfectionism and maintaining wellness mentally, physically and spiritually, among many others. Julia Thornton is a mental performance coach and performance psychology consultant based in Portland, Oregon. Her unique experience combines creative practice with the scientific study of performance psychology. Julia holds a Master of Science from the University of Edinburgh in Performance Psychology and a Bachelor of Arts from the University of Oregon in Anthropology and Music. She is currently in the process of receiving her CMPC certification through the Association for Applied Sport Psychology. Her current roster of clients includes athletes, musicians, actors, writers, public speakers, sports teams, and arts organizations. Julia also has extensive experience as a creative leader, music director, and conductor with a specialty in vocal performance coaching and storytelling. She previously served as the Resident Music Consultant for Seattle Repertory Theatre and has worked as a music director, conductor, and pianist at major regional theaters across the country.To learn more about Julia, visit:www.jtperformanceconsulting.com@jtperformanceconsultingTo Learn More, visit:www.katelundspeaks.comListen to more episodes on Mission Matters:https://missionmatters.com/author/kate-lund