This conversation focuses on mindful self-care, particularly for mothers, emphasizing the importance of breathwork, emotional regulation, and effective communication. Kelly Berthold, a licensed clinical social worker, guides listeners through techniques to reconnect with themselves, manage stress, and embrace vulnerability. The session includes practical breathing exercises, discussions on accepting love and support, and the significance of celebrating one's self-worth. The conversation culminates in a loving kindness reflection, encouraging listeners to cultivate compassion for themselves and others.

Sound Bites

• "The breath is the anchor."
• "Use your breath as an anchor."
• "Accepting love from others is essential."
• "You are worthy just as you are now."
• "Rest is a biological priority."
• "Embrace moments of lightness and delight."

Chapters

00:00 Introduction to Mindful Self-Care

02:52 The Power of Breath

06:14 Breathing Techniques for Calm

08:58 Vagus Nerve Activation and Stress Management

11:50 Accepting Love and Support

15:04 Communicating Needs Effectively

17:59 Celebrating Self-Worth

21:04Loving Kindness Reflection

24:14Conclusion and Final Thoughts

🎧About Me & the Podcast:

I’m Kelly Berthold, a licensed clinical social worker, and I’m passionate about helping others experience well-being and flourishing. I founded Know Your FundaMENTALs to make the science of flourishing accessible and practical for everyone. My goal is to simplify the core principles of well-being and help individuals and families integrate these foundational skills across all areas of life—parenting, relationships, careers, and personal growth.

Follow ⁠⁠⁠@knowyourfundamentals ⁠⁠⁠

⁠⁠⁠Join the FundaMENTALs Life, Family & Career Wellness FB group⁠⁠⁠. Exclusive content, free trainings, resources, and a supportive community await!

In this conversation, Kelly Berthold discusses the importance of democratizing wellness information and understanding the foundations of mental wellness with Penn State student radio host and Clinical Psychology PhD student, Nathaniel Lovell-Smith. She emphasizes the interconnectedness of emotional experiences and biological responses, advocating for psychoeducation as a bridge between knowledge and practical application. The discussion also highlights the confusion within the wellness industry and the need for curiosity and self-awareness in personal development. Kelly encourages listeners to listen to their emotions and recognize their power to choose their responses to challenges, ultimately advocating for a more integrated approach to mental health that combines psychoeducation and therapy. In this conversation, Kelly Berthold discusses the complexities of wellness, emphasizing the gap between traditional self-help methods and psychotherapy. She explores the importance of psychoeducation, community service, and the need for a holistic approach to personal growth. Kelly shares her journey of navigating the unknown in her professional life, highlighting the significance of trust, awareness, and acceptance in therapy. The discussion culminates in the philosophy of teaching for a lifetime, advocating for empowerment through knowledge and experience.

Chapters

00:00 Introduction and Weather Forecast

06:02 Foundations of Mental Wellness

11:48 Connecting Science and Skills

17:49 The Role of Psychoeducation

23:50 Listening to the Body

29:57 Exploring the Space Between Psychoeducation and Therapy

40:10 Navigating the Unknown in Personal Growth

45:57 Trusting the Process of Self-Discovery

51:20 Awareness, Acceptance, and Choice in Therapy

58:48 Teaching for a Lifetime: The Philosophy of Empowerment

🎧About Me & the Podcast:

I’m Kelly Berthold, a licensed clinical social worker, and I’m passionate about helping others experience well-being and flourishing. I founded Know Your FundaMENTALs to make the science of flourishing accessible and practical for everyone. My goal is to simplify the core principles of well-being and help individuals and families integrate these foundational skills across all areas of life—parenting, relationships, careers, and personal growth.

Follow ⁠⁠@knowyourfundamentals ⁠⁠

⁠⁠Join the FundaMENTALs Life, Family & Career Wellness FB group⁠⁠. Exclusive content, free trainings, resources, and a supportive community await!

Emotional intelligence isn't a soft skill. It's the foundation of everything that actually works — in leadership, relationships, and personal growth.

In this episode, Kelly sits down with facilitator and trainer Chris Danilo to explore the neuroscience of fear, psychological safety, and why emotional awareness is the missing piece in most professional development conversations.

What you'll learn:

How fear hijacks decision-making and what to do about it
Why psychological safety transforms classroom culture and team performance
Practical tools for building self-confidence and emotional regulation through small, consistent steps
How curiosity and vulnerability replace judgment and reaction
The connection between self-awareness and trust — in yourself and others
Why repairing relationships matters more than getting it right the first time

Whether you're a professional mother navigating career and family, an educator building resilient classrooms, or a leader who wants real connection with your team — this conversation will shift how you think about emotional wellbeing and personal power.

Follow Chris at @humanskillstraining and visit chrisdanilo.com to learn more.

#knowyourfundamentals #emotionalintelligence #personalgrowth

Timestamps:00:00 - The simplicity behind mastering emotional intelligence02:05 - Neuroscience of fear and its influence on classroom culture05:10 - Psychological safety as a cornerstone for leadership and learning08:15 - Strategies for reducing stress through curiosity and micro-exposures12:00 - The winding path of purpose-driven work and self-discovery15:55 - Building confidence with small, sustainable steps20:33 - The power of awareness, insight, and intentionality25:30 - Navigating fear as a useful signal, not a barrier30:10 - Downshifting and recovery as fuels for long-term success36:40 - Cultivating trust through honesty and modeling vulnerability41:50 - Practical tools for fostering psychological safety in teams46:25 - The importance of self-compassion, repair, and authenticity50:10 - Balancing motivation without burnout or jadedness54:20 - The analogy of roads, highways, and neural paths to growth58:45 - Recognizing the need for rest and recovery within high-performance contexts62:00 - The interconnectedness of our internal experiences and the world66:35 - Cultivating trust through self-awareness and boundary setting70:00 - The significance of modeling curiosity and humility in relationships73:35 - The role of love, repair, and imperfection in raising confident, autonomous kids77:45 - The culture of policies vs. trust—shifting from rules to relationships82:10 - Purposeful living fueled by care, curiosity, and connection85:00 - Practical takeaways: small steps, micro-movements, and consistent practice

Guest Links - Social Media & Website for Chris Danilo:

Instagram:⁠ ⁠⁠@humanskillstraining

Website: ⁠https://chrisdanilo.com/

About Kelly and Know Your FundaMENTALs:

Welcome to Know Your FundaMENTALs. I’m Kelly Berthold — licensed clinical social worker, wellness educator, and coach.

⁠⁠FundaMENTALs Life, Relationships and Career Accelerator⁠⁠

If today’s conversation is resonating with you, you can go deeper inside the⁠ ⁠FundaMENTALs Life, Relationships, and Career Accelerator ⁠⁠— my start-to-finish, science-backed course on the essential skills of human flourishing.

It’s structured, practical, and designed to help you build a strong foundation so you can truly thrive across life, relationships and work.

You can join completely free for 14 days — watch, listen, and learn in whatever way works best for you. No commitment. Cancel anytime.

Get more life, relationships and career FundaMENTALs when you follow

⁠@knowyourfundamentals ⁠on social media and check out⁠ ⁠

⁠⁠knowyourfundamentals.com⁠⁠ for podcast episodes, blog, the FundaMENTALs course, coaching, and to connect with me.

Seize the day and thrive your way!

🎙️ Join Us for a New Episode of the Know Your FundaMENTALs Podcast! 🎙️

We’re thrilled to welcome Sarah Kuchta, MSED in Education: Childhood Literacy (she/her), founder and CEO of Nittany Nannies—a premier nanny and babysitting agency based in State College, PA! 🌟

🔑 Main Topic: In this episode of the Know Your Fundamentals podcast, Kelly Berthold interviews Sarah Kuchta, founder of Nittany Nannies, a childcare agency in State College, PA. Sarah shares her entrepreneurial journey, the challenges of finding reliable childcare, and the importance of self-care for parents. She discusses how her background in education helps her vet sitters and build trust with families. The conversation also touches on managing separation anxiety in children and the significance of community support in childcare.

💡 FundaMENTALs Sarah will explore:

• What Makes Great Childcare: Key elements that ensure quality and trust in caregiving.

• Creating a Supportive Community: Strategies to foster strong relationships between families and sitters.

• Prioritizing Well-Being: The importance of self-care for caregivers to maintain a healthy balance.

🌐 Connect with Sarah:

• Facebook & Instagram: @nittanynannies

Takeaways

• Sarah Kuchta founded Nittany Nannies to address the childcare gap in her community.
• The agency connects families with reliable babysitters and nannies.
• Self-care is essential for parents to be present and engaged.
• Vetting sitters is crucial for building trust with families.
• Separation anxiety is a common challenge for children and parents.
• Communication between sitters and families is vital for successful childcare.
• Nittany Nannies offers a supportive network for both sitters and families.
• Parents often realize the need for childcare after experiencing it firsthand.
• Childcare services can enhance social connections for families.
• The importance of prioritizing mental health and well-being for caregivers.

Chapters

00:00 Introduction to Nittany Nannies

01:08 The Journey of Entrepreneurship

02:18 Identifying the Need for Childcare

05:03 Passion for Education and Childcare

07:33 Vetting Sitters and Building Trust

10:01 Supporting Families and First-Time Sitters

12:06 Addressing Parental Hesitations

14:19 Managing Separation Anxiety

22:43 The Importance of Self-Care for Parents

30:41 Fundamentals of Childcare and Community Support

Don’t miss this insightful conversation on childcare and community support!

🎧About Me & the Podcast:

I’m Kelly Berthold, a licensed clinical social worker, and I’m passionate about helping others experience well-being and flourishing. I founded Know Your FundaMENTALs to make the science of flourishing accessible and practical for everyone. My goal is to simplify the core principles of well-being and help individuals and families integrate these foundational skills across all areas of life—parenting, relationships, careers, and personal growth.

Follow ⁠@knowyourfundamentals ⁠

⁠Join the FundaMENTALs Life, Family & Career Wellness FB group⁠. Exclusive content, free trainings, resources, and a supportive community await!

Welcome to Know Your FundaMENTALs Well-Being & Teaming Video Crash Course Series— Developed by MindCast in collaboration with the SPARC Foundation, created and hosted by Kelly Berthold, LCSW. A series designed to make core principles of science, mental wellness, and flourishing accessible, approachable, and actionable. In this session, we’ll explore practical tools and essential science that can enhance your mental, social, and teaming wellness in both personal and professional settings.

Chapters:

00:00 - Introduction: The Mission of MindCast – Making Wellness Science Accessible

00:45 - Working Smarter, Not Harder: The Power of Foundational Education

01:15 - The Paradox of Slowing Down: Why Taking a Moment to Be Present Improves Productivity

01:44 - Embracing the Present Moment: Resetting for Focus, Clarity, and Renewed Energy

Take a few minutes to connect to the present moment and discover how this simple practice can boost your focus and productivity. Join me as we explore how small intentional changes can help you thrive in work, wellness, and life.

About Me & the Podcast:

I’m Kelly Berthold, a licensed clinical social worker, and I’m passionate about helping others experience well-being and flourishing. I founded Know Your FundaMENTALs to make the science of flourishing accessible and practical for everyone, especially working moms. My goal is to simplify the core principles of well-being and help individuals and families integrate these foundational skills across all areas of life—parenting, relationships, careers, and personal growth.

Through my work, I connect the science and skills of flourishing with real-life applications, empowering people to live their most fulfilling lives. The Know Your FundaMENTALs podcast is where I have meaningful conversations with neighbors and community members about what truly matters to them. In each episode, I connect the science and skills of flourishing to personal experiences and key life lessons, offering practical wisdom on how to live more intentionally and thrive.

Follow⁠⁠⁠ ⁠@knowyourfundamentals ⁠⁠⁠⁠for access to organized foundational fundamentals for life, relationships, parenting and career!

Want to learn more about the science and skills to thrive in life, relationships, parenting and career in one place and get the video series? Check out⁠⁠⁠ ⁠https://knowyourfundamentals.com⁠⁠⁠⁠

Join the FundaMENTALs Life, Family, and Career Wellness Facebook Group! A Professional Moms group that provides free resources, trainings, live podcast Q&A access, and professional mom community!

⁠⁠⁠⁠https://www.facebook.com/share/g/16TaXV6hTY/⁠

🎙️ Join Us for a New Episode of the Know Your FundaMENTALs Podcast! 🎙️We’re thrilled to welcome Elizabeth Hay, MBA (she/her), Director of Happy Valley LaunchBox, Co-founder of TechKnowServ Corp, and a passionate advocate for the connection between physical wellness and performance!

🌟🔑 Main Topic:In this episode, Elizabeth will dive into how physical wellness drives overall performance—by training the body to build stamina, mental resilience, and the ability to accomplish big goals. With an MBA from Penn State University, Masters-Level Yoga Instructor & Yoga Therapist, and Plant-Based Nutrition certified from Cornell, Elizabeth will share how fitness and nutrition can be powerful business strategies for high-achievers and entrepreneurs.

💡 FundaMENTALs Elizabeth will explore:

• Training for Stamina & Overcoming Procrastination: How the body’s conditioning can fuel your ability to take action and achieve your goals.
• Nutrition as Fuel for Peak Performance: The importance of proper nutrition for maintaining high performance in both life and business.
• Building Mental Resilience: How physical wellness supports your ability to stay focused and push through challenges.

🌐 Connect with Elizabeth:Website: www.elizabeth-hay.com

Instagram: @yogamomof6

LinkedIn: Elizabeth Hay | LinkedIn

Takeaways:There is a strong link between physical training and entrepreneurship.Building stamina helps in managing multiple roles effectively.Resilience is built through challenging experiences.Motherhood can teach valuable lessons about stamina and sacrifice.Curiosity and continuous learning are essential for growth.Reframing mindsets can lead to greater fulfillment in daily tasks.Women entrepreneurs face unique challenges that require tailored support. Women face significant work-life balance issues.Supportive partners are crucial for women's success.Women possess more creativity but lack resources.Setting boundaries is vital for personal empowerment.Women's needs are often neglected in traditional models.Physical fitness enhances mental resilience.Nutrition plays a key role in holistic health.Modeling healthy behaviors benefits future generations.Integrating work and family life is essential.Authenticity in coaching fosters meaningful connections.

Chapters 00:00 Introduction to Physical Wellness and Performance

01:16 The Connection Between Physical Training and Entrepreneurship

02:17 Balancing Family Life and Professional Roles

04:08 The Role of Mindfulness in Physical Fitness

05:46 Building Resilience Through Experiences

10:21 The Impact of Physical Activity on Leadership

12:31 Motherhood and the Evolution of Stamina

14:20 Curiosity and Continuous Learning

17:01 Reframing Mindsets for Fulfillment

18:52 Incorporating Mindsets into Business Strategies

22:38 Challenges Faced by Women Entrepreneurs

26:55 Overcoming Confidence and Support Challenges for Women

28:53 Empowerment Through Self-Advocacy and Resource Access

30:52 Building Resilience Through Physical Fitness

33:32 Nutrition and Holistic Health for Longevity

36:57 Modeling Healthy Living for Future Generations

39:35 Integrating Work and Family Life

42:08 Finding Personal Balance and Homeostasis

44:58 Authenticity in Coaching and Meaningful Living

49:35 Fundamentals of Personal Growth and Resilience

🎧About Me & the Podcast:

I’m Kelly Berthold, a licensed clinical social worker, and I’m passionate about helping others experience well-being and flourishing. I founded Know Your FundaMENTALs to make the science of flourishing accessible and practical for everyone. My goal is to simplify the core principles of well-being and help individuals and families integrate these foundational skills across all areas of life—parenting, relationships, careers, and personal growth.

Follow @knowyourfundamentals

Join the FundaMENTALs Life, Family & Career Wellness FB group. Exclusive content, free trainings, resources, and a supportive community await!