Podcast
The Freely YOU Podcast
Hosted by Sarah Heredia · EN
Our time together is meant to inspire you to think bigger, and empower you to live your life in a way that makes you proud to be YOU. I believe that the only box you should fit in is the one you build for yourself and I'm here to help you lay the foundation. My journey has taught me that we all deserve to create our own definition of success while meeting ourselves with love and a playful curiosity. My goal is to provide practical tools and fresh perspectives so you can rewrite your story, start living your life on purpose, and ultimately become more freely YOU.
42episodes
Episodes
Newest firstAll episodes
Ep. 158, Yielding as a Way of Life: Embodied Awareness and Intentional Response w/Jeff Patterson
Jan 2100:45:39Tap to summarizeIn this episode, I sit down with Jeff to talk about meditation, awareness, and the art of yielding—physically, mentally, and emotionally. We explore how yielding helps us respond to stress and conflict with intention instead of resistance, and how meditative practices can be woven into everyday life.Jeff shares insights on the Five Regulations of meditation, why distractions are part of the practice, and how awareness of the body, breath, and energy supports overall well-being. This conversation is a grounding reminder that meditation isn’t about perfection—it’s about presence, consistency, and learning to move through life with ease.You can find Jeff here:His websites: https://theyieldingwarrior.com/ https://portlandtaichiacademy.com/ https://nwfighting.com/His Instagram: https://www.instagram.com/theyieldingwarriorHis Facebook: https://www.facebook.com/TaichiYieldingHis YouTube: https://www.youtube.com/channel/UCIzitJZ8CLWysspfvgtMZbw
Transcribe →Ep. 156, Micro-Breaks from the digital world we live in w/Dr. Mary Donohue
Jan 1400:52:30Tap to summarizeIn this episode, I talk with Dr. Mary about the real impact stress and constant screen time have on our brains and bodies. She shares her personal wake-up call—a stress-induced heart attack—and how it led her to focus on helping people manage stress in a digital world. We explore how the brain makes decisions, why modern work culture keeps us in survival mode, and how nonstop emails and screen time fuel anxiety and burnout. Dr. Mary offers a realistic solution through micro-breaks that help reset the brain, regulate stress, and improve clarity without eliminating technology altogether. This conversation is practical, eye-opening, and a reminder that small, intentional pauses can create big shifts in well-being. You can find Dr. Mary here: Her Facebook: https://www.facebook.com/DrMaryDonohue/ Her Instagram: https://www.instagram.com/thedigitalwellnesscenter/ Her Website: https://thedigitalwellnesscenter.com/ Her LinkedIn: https://ca.linkedin.com/company/thedigitalwellnesscenter Her Book: https://a.co/d/6XjNa1l
Transcribe →Ep. 155, Navigating Curveballs + Creating Happiness Tripwires w/Joelle Kaufman
Jan 700:52:09Tap to summarizeIn this episode, I talk with Joelle about her experience being diagnosed with triple-negative breast cancer and the steps she took to navigate the shock, confusion, and rapid decisions that followed. She shares how she organized support, the importance of having the right oncologist, and how clearly asking for help made a huge difference. We also talk about her book Crushing the Cancer Curveball, the power of community, and her idea of "happiness tripwires"—small moments that spark joy and help you stay grounded through life's hardest seasons. Her story is honest, empowering, and full of wisdom for anyone navigating a curveball of their own. You can find Joelle here: Her Book: https://linktr.ee/crushingthecancercurveball Her Website: https://joellekaufman.com/ Her Instagram: https://www.instagram.com/kickingcancers.ass/ Her Podcast: https://joellekaufman.com/the-podcast/
Transcribe →Ep. 154, The ONE THING you should do to achieve your New Years Resolutions
Dec 3100:21:01Tap to summarizeYou know where I think we go wrong with resolutions? We overcomplicate it. We try to change everything at once. We aim to become a completely new person on January 1st without a clear plan or a deeper purpose behind it. And then, when progress doesn't happen, frustration sets in. We slip back into old patterns, and the familiar sense of defeat follows. So let's simplify this. Today, I'm sharing the one thing I believe will have the greatest impact as you move into 2026. And if you want more tips, tricks, and SUPPORT as you move into 2026, I hope you will join me for my 3 Week Deeps Challenge. If you know you want in, you can simply email me at sarah@befreelyyou.com or DM me @freelysarahheredia "I'M IN FOR 2026!!"
Transcribe →Ep. 153, Merry Christmas + a New Years gift for you
Dec 2400:22:05Tap to summarizeTo my beautiful, amazingly wonderful, and loyal community - happy holidays and Merry Christmas to those who celebrate! In the spirit of the season, I have a GIFT I want to share with you. Here are some things you should know about this gift: It has nothing to do with my retreat It is for EVERYONE - MEN and WOMEN! There is NO financial commitment This will be a foundational piece of your New Year and something you will be able to reflect on as you move throughout your year I hope you will give it a listen and join me for 3 weeks together in January! If you know you want in, you can simply email me at sarah@befreelyyou.com or DM me @freelysarahheredia "I'M IN FOR 2026!!" If you want to check out the other gift I sent my retreat community, or just learn more about my retreats, you can do that here: https://www.befreelyyou.com/campaigns/view-campaign/rCakjzissO2IkPJIafo86sZ953uOW4r1MmmFWESmD-VN2g05uAGer5bt92m4dL5oKFErDJLMdNrIPIJHCXbRGEyt4_2-mpdO
Transcribe →Ep. 152, Get Out of Your Head: Understanding Anxiety, Panic, and Finding Your Way Back to Calm
Dec 1700:47:59Tap to summarizeIn this episode, I sit down with author Brian Sachetta to talk honestly about anxiety, panic attacks, and what it really takes to regain a sense of control. Brian shares his personal journey with anxiety, from intense panic episodes in his teens and early twenties to the insights that inspired his book Get Out of Your Head. We dig into why modern life fuels so much anxiety, how to recognize your own signs of stress, and what's actually happening in the body during a panic attack. Brian also shares simple tools for grounding, meditation, and navigating burnout, especially for high achievers who struggle to slow down. This conversation is validating, practical, and a reminder that you don't have to stay stuck in your head. Small steps truly make a difference. Here's where you can find Brian: His books: https://getoutofyourhead.com/books/ His website: https://getoutofyourhead.com/ His Instagram: https://www.instagram.com/getoutofyourhead/ His Facebook: https://www.facebook.com/getoutofyourheadbooks #anxiety #mentalhealthawareness #getoutofyourhead #toolsforanxiety
Transcribe →Ep. 151, What Happens at a Freely You Retreat + Is It Right for You?!?!
Dec 1000:45:57Tap to summarizeToday I'm joined by Kelly Cavanaugh, who has attended not one, not two, but THREE Freely You retreats. I wanted someone who could speak honestly to the experience, including the transformations, the hesitations, and the surprises. Kelly does exactly that. In this conversation, Kelly shares: ✨ What drew her to the retreat in the first place ✨ The biggest breakthroughs and shifts she experienced ✨ Why she chose to come back again (and again...and again!) ✨ What she was nervous about before attending — and how it actually unfolded ✨ Who she believes this retreat is perfect for If you've been craving space to reset, reconnect with yourself, and step into your next season with clarity and confidence, this episode will help you understand whether the Freely You Retreat is the right fit. And if you're feeling a pull while listening… that might just be your sign. You can check out ALL the deets on my next retreat here: https://square.link/u/ucs6RNY1 You can find check out Kelly's company Clementine Custom Events here: https://www.clementinecustomevents.com Or listen to her first episode on the podcast here: Ep. 13, Finding Success by being more YOU
Transcribe →Ep. 150, Understanding and "healing" your trauma w/Erica Bonnem
Dec 301:06:51Tap to summarizeIn today's episode, I sit down with licensed professional counselor, Erica Bonham for a grounded and eye-opening conversation about what trauma actually is, how it shows up in our lives, and what healing really looks like. We talk about the difference between "Big T" and "Little T" trauma, how we inherit patterns through our families and communities, and why so many of us minimize our own experiences. We also dive into collective trauma, sacred rage, nervous system regulation, and the survival patterns—like perfectionism or urgency—that keep us from feeling connected and whole. Erica brings such a compassionate perspective to this topic, reminding us that healing starts in the body, not the mind, and that we are "always and already whole," even if we feel disconnected from that truth. This episode will help you understand yourself on a deeper level, soften around your healing journey, and feel less alone in whatever you're carrying. Here is where you can find Erica: Her Website: https://www.avoscounseling.com/ Her Book: https://www.avoscounseling.com/always-enough Free Regulation Toolkit: https://www.avoscounseling.com/freebie?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnDZ2gWxbJGEUwTCzMUIYLkMYnY6S4ehazqPJNb7kRRv92aIeOLuc9eySk1dc_aem_bIPgK19ZrVawB9vFUHwF1A Her Instagram: https://www.instagram.com/avoscounseling/ Her Facebook: https://www.facebook.com/avoscounseling Her YouTube: https://www.youtube.com/@ejbonham1207 Her TikTok: https://www.tiktok.com/@ericabonhamsomaticcoach #trauma #acceptance #healing #traumaresponse #bigT #littlet
Transcribe →Ep. 149, Sex Matters w/Dr. Lynn Anderson
Nov 1900:46:43Tap to summarizeIn this eye-opening episode, I sit down with Dr. Lynn to explore a topic we're all influenced by but rarely discuss openly: sexuality. We dive into how desire shows up in everyday life—from the media we consume to the way we understand our bodies, relationships, and overall well-being. Dr. Lynn offers a compassionate, grounded lens on human sexuality, reminding us that our sexual drive is natural, normal, and nothing to hide. We talk about how culture shapes our beliefs, how early exposure impacts kids and teens, and why honest, shame-free conversations around pleasure matter more than ever. If you've ever been curious about how sexuality connects to mental health, creativity, and personal fulfillment, this episode will expand your perspective and bring you into deeper connection with yourself. Here is where you can find Dr. Lynn: Website: http://www.doctorlynn.com Her book: https://www.doctorlynn.com/books-dvd-s Facebook URL: https://www.facebook.com/DrLynnAnderson Instagram: https://instagram.com/doctorlaa YouTube URL https://www.youtube.com/watch?v=pZ2o8upD2IU #sex #sexmatters #sexualhealth #personaldevelopment
Transcribe →Ep. 148, TOOLKIT: The Pomodoro Technique for Time Management
Nov 1200:13:11Tap to summarizeStruggling with your time management? This one INCREDIBLY SIMPLE technique has been a game changer for me and for my clients. If you find yourself procrastinating, feeling overwhelmed by your task list, or just struggling to focus, this episode is for you. Also, did you know that time and stress management is something I focus on in my private mentorship? If you find yourself having a hard time in these areas, this is not a character flaw - this is feedback that there is so much opportunity for you to increase your productivity while decreasing your stress levels. My support is designed to share tools that work, help you find clarity in the areas that feel challenging, and provide unwavering accountability for your personal progress. If you are interested in this kind of support, feel free to schedule a 30 minute complimentary discovery call to see if it is a good fit. I'd love to connect with you! https://calendly.com/sarah-heredia101/freely-you-podcast-interview #pomodorotechnique #timemanagement #stressmanagement #personaldevelopment #motivation #personalexcellence #toolkit #tools
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