Healthy AF

Healthy AF

Healthy AF is real talk for real women who want to feel good again—inside and out. Hosted by Amy Chang—nurse, mom, health coach, and fellow human with a Master’s in Nursing and advanced training as a Nurse Practitioner—this podcast is where honesty, humor, and heart meet real conversations about what it actually takes to feel healthy and whole. Because getting healthy (and staying that way) isn’t about perfection—it’s about choosing yourself, one loving decision at a time. Each week, Amy helps you quiet the noise, drop the guilt, and reconnect with your healthiest self through stories, insights, and gentle truths that meet you right where you are. You don’t have to do it perfectly. You just have to start choosing you. To connect with Amy visit her website here!

Episodes

Why January Isn’t About Motivation—It’s About Community

December 29, 2025 • 14 mins
As we wrap up 2025, Amy reflects on what actually helps us create lasting change—and it’s not more motivation or stricter goals.   In this episode of Healthy AF, she shares why January will focus on community and connection, and walks through the different levels of connection in our lives—from simple acknowledgment to intentional, intimate relationships that support real growth. Amy explores where we often miss the mark, how conne...
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Your Health Doesn’t Have to Take a Holiday: Simple Habit Strategies That Stick

December 22, 2025 • 12 mins
Between travel, family, celebrations, and schedules that go off the rails, your habits can feel fragile—especially the ones you’ve only recently built.   In this final holiday-prep episode, Amy brings you back to basics: • Identifying your core habits • Understanding which ones are sturdy—and which need extra support • Using consistency (not perfection) as your superpower • Adapting your habits to real travel, real family, and real...

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Passive-Aggressive Punch & Other Holiday ‘Gifts’ to Avoid

December 15, 2025 • 11 mins
Not all gifts belong under the tree. Some show up as passive-aggressive comments, unsolicited advice, pity disguised as compassion, or reheated old stories that still sting.   Amy teaches you how to spot these emotional “menu items” and—most importantly—how not to pick them up.   You’ll learn: • How to recognize common communication patterns that drain your energy • Simple ways to step out of old family dynamics • How to hold bound...

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Hidden Expectations: The Holiday Stress You Don’t See Coming

December 8, 2025 • 19 mins
This week, Amy dives into the sneaky expectations that quietly shape your holiday stress—and your disappointment. From “we always eat at 1:30” to the unspoken hope that “everyone will get along,” she helps you uncover what’s driving your overwhelm before it crashes your holiday.   Using tools inspired by Brené Brown, Amy walks you through: • Exposing hidden expectations • Detaching from the script in your head • Building the “conta...
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Stop the Holiday Overwhelm: Boundaries Mini-Training For a Peaceful Season

December 1, 2025 • 15 mins
In this post-Thanksgiving reset, Amy introduces one of her most powerful boundary-setting tools: the hula hoop. If you’ve ever tried to meet everyone else’s needs during the holidays—only to end up resentful, exhausted, or feeling invisible—this episode is your lifeline.   Amy breaks down how to step out of other people’s expectations and back into your own, using two simple questions: What works for me? and What doesn’t work for m...

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The Golf Lesson: How to Set Goals That Actually Work

November 24, 2025 • 10 mins
Ever feel like your goals are way out there — so far you can’t even tell if you’re still lined up with them? In this episode Amy shares a powerful lesson she learned on the golf course about setting goals that feel good and actually move you forward. You’ll learn how to “line up with the pin” — your long-term vision — while keeping your focus on the small, doable steps right in front of you. Whether it’s your health, nutrition, car...
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Use Other People (the Healthy Way)

November 17, 2025 • 10 mins
Ever feel like it’s hard to stay motivated when no one’s watching? In this episode, Amy invites you to “use other people” — not in a manipulative way, but as mirrors and motivation to bring out your best self. You’ll learn how to harness connection and accountability without slipping into perfectionism or people-pleasing, and how showing up for others can help you rediscover love and commitment to yourself.   #HealthyAFPodcast #Wom...
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Modify Like a Trainer (without the shame!)

November 10, 2025 • 19 mins
Your body changes — and so should your workouts. In this episode, Amy breaks down the art of modification: how to move safely, train smart, and give yourself permission to honor your body without ego or guilt. You’ll learn how to adjust movement, weight, reps, and pace, plus how to redefine what “100%” looks like for today’s you.   You don’t have to push harder to be healthier — you just have to listen better. In this episode, Amy ...

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From Judgment to Joy: Finding Motivation Through Love, Not Guilt

November 3, 2025 • 14 mins
What really drives you to change — guilt, fear, or love? In this heartfelt episode of Healthy AF, Amy Chang reflects on the hidden motivations behind our health choices. A simple pamphlet in a doctor’s office sparks a deep conversation about how shame and judgment keep us stuck in victimhood and martyrdom — and how love and choice are the true catalysts for lasting change. With warmth, humor, and honesty, Amy invites you to step o...

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The Power of Choosing You: How Everyday Decisions Shape Your Health

October 27, 2025 • 20 mins
How often do you actually choose your health? In this episode of Healthy AF, Amy Chang explores the quiet but powerful act of choosing yourself—especially when convenience, family, or guilt are pulling in the other direction. From skipping the gym for your granddog’s puppy eyes to breaking free from sugar addiction, Amy shares honest stories, client breakthroughs, and the mindset shift that turns healthy habits from effortful to ef...
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Inside a 6-Month Coaching Journey: What Real Change Looks Like

October 20, 2025 • 16 mins
Ever wondered what actually happens in a health coaching program? In this episode of Healthy AF, Amy pulls back the curtain on what a six-month coaching package looks like—from the early heavy lifting of self-discovery to the later ease of sustainable habits. She shares how small, intentional actions build momentum, how clients move from self-criticism to self-compassion, and why lasting change requires both vision and practical st...
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The Love in Listening: How to Truly Communicate When It Feels Hard

October 13, 2025 • 14 mins
Communication isn’t just about speaking—it’s about seeing and hearing each other fully. In this episode of Healthy AF, Amy gets real about the struggle of healthy communication in today’s stressful climate. She shares personal reflections and practical examples on how to move beyond “false communication,” why acknowledgment matters more than quick answers, and how listening with love takes both energy and intention. If you’ve been ...
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Love Yourself Enough to Be Honest

October 6, 2025 • 7 mins
We’ve all heard it before: you’ve got to love yourself. But what does that actually look like in real life—beyond the buzzword? In this episode of Healthy AF, Amy unpacks a deeper truth: self-love isn’t just about celebrating the good parts, it’s about seeing all of yourself clearly—motives, mistakes, and messy bits included—and choosing compassion anyway. Learn why honesty with yourself is the ultimate act of love, how it helps yo...
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Leaning Into Strength: How to Keep Moving Forward When Weakness Shows Up

September 29, 2025 • 8 mins
What if the key to progress isn’t fixing every weakness but leaning into the strengths you already have? In this episode of Healthy AF, Amy shares a story from the gym that translates directly into everyday life: how rowing and farmer carries revealed a powerful mindset shift. If you’re a high achiever, a perfectionist, or someone who gets stuck focusing on flaws, this conversation will help you reframe your growth journey. Learn h...
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You Don’t Deserve It — And That’s the Gift

September 22, 2025 • 14 mins
In this thought-provoking and gently controversial episode of Healthy AF, Amy Chang invites you to rethink the idea of “deserving”—whether it's a reward, recognition, or a result. From feeling cheated when life doesn't go your way to justifying choices based on what you feel you’ve earned, Amy unpacks how the mindset of “I deserve it” can lead to disappointment, frustration, comparison, and entitlement.   Instead, she offers a powe...

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Perfectionism’s Trap: Escaping the All-or-Nothing Mindset

September 15, 2025 • 14 mins
In this empowering episode of Healthy AF, coach Amy returns for part two of the perfectionism series to tackle one of the most common struggles among overachievers: the fear of being complacent. Are you giving yourself grace, or are you slacking off? Amy breaks down this binary thinking and introduces a powerful tool — training with percentages — to help you find freedom, flexibility, and sanity in your health journey. From workout...
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The Perfectionism Trap: Why You Don’t Need to Start at 100%

September 8, 2025 • 22 mins
In this first episode of a two-part series on perfectionism, Amy Chang, coach at Healthy Life, Health and Wellness Coaching, breaks down the hidden ways perfectionism derails our best intentions. Whether you're stuck in inaction because you can’t do it perfectly, or diving in at 110% only to burn out fast, Amy unpacks how perfectionism keeps us from making real, sustainable progress.   She introduces the powerful concept of “leveli...

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Loving Your Body - Showing Up: From Ignoring Your Body to Nurturing It

September 1, 2025 • 12 mins
Do you check in with your body—or do you just push through? In the final episode of the Love Your Body series, Amy opens the conversation around physical and emotional neglect. Learn simple, tangible ways to acknowledge your body, invest in its well-being, and build a healthier relationship rooted in respect and love.  

Trying to get healthy and stay healthy is f-ing hard! Everybody struggles with some aspect of it, no matter what ...

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Loving Your Body - Gratitude in the Details: Honoring What Your Body Does

August 25, 2025 • 10 mins
You may appreciate your body in passing—but when was the last time you truly noticed what it does for you every day? In episode four of the series, Amy guides you in digging deep and practicing grounded gratitude for the incredible functions, abilities, and resilience of your body. Get that journal out again and challenge yourself to find at least ten real, specific reasons to say "thank you."  

Trying to get healthy and stay healt...

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Loving Your Body - Words Matter: How You Talk to Your Body

August 18, 2025 • 12 mins

What words do you use when you think about or talk to your body? In this third installment of the Love Your Body series, Amy Chang explores the power of language in shaping our self-perception. Discover how to recognize negative self-talk and gently reframe it into something more compassionate and true. Grab a pen and paper—it's time to rewrite your inner dialogue with intention and kindness.

Trying to get healthy and stay healthy ...

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