In this transformative episode of The Mindful Living, host Sana welcomes Steve McKinney, bestselling author of The Gospel of Fitness, to discuss the powerful intersection of health, spirituality, and aging. Steve, a pastor, fitness coach, and Brazilian Jiu-Jitsu black belt, shares his inspiring journey from personal loss to helping thousands reclaim their health. Together, they explore Steve's revolutionary 3W Approach—weight training, walking, and watching your diet—crafted to help individuals age gracefully without the overwhelm of extreme workouts or fad diets. Tune in to learn how to build strength, maintain balance, and sustain hope while honoring the body, mind, and spirit.

About the Guest:Steve McKinney is a fitness coach, church pastor, Brazilian Jiu-Jitsu black belt, and the founder of Fitness and More Inc. With over three decades of experience, he has transformed countless lives through his efficient and holistic 3W fitness method. His book The Gospel of Fitness integrates physical health with spiritual well-being, offering readers a rational, hopeful approach to aging gracefully.

Key Takeaways:

• The 3W Approach: Weight training, walking (especially after dinner), and watching your diet can dramatically improve quality of life as you age.

• Mindset Matters: Embracing aging as a phase of empowerment rather than decline is essential for long-term health.

• Minimal Time, Maximum Impact: Steve’s 15-minute workouts, rooted in time-under-tension principles, challenge the myth that fitness requires hours in the gym.

• Hope Restored: Ageing doesn't mean giving up—setting goals and trusting the process brings renewed energy and vitality.

Connect with Steve McKinney:

• Website: http://fitnessandmore.net/

• Instagram: https://www.instagram.com/fitnessandmorestl

• Email: steve@fitnessandmore.net

• Book: The Gospel of Fitness available on Amazon

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In this powerful episode of The Mindful Living, host Sana engages in a transformative conversation with Hans Hageman—Princeton and Columbia Law graduate, breathwork coach, and social justice leader. Hans shares his journey from law to wellness, highlighting how somatic awareness and trauma-informed mindfulness became central to his work with underserved communities and prison populations. He introduces the concept of anti-fragility—growing stronger through stress—and explains how healing isn’t just cognitive but deeply rooted in the body, emotions, and spirit. The discussion also touches on legacy, leadership, and becoming an ancestor worth remembering. A must-listen for anyone seeking resilience and deeper healing.

About Hans Hageman: Hans Hageman is a breathwork coach, certified yoga instructor, and trauma-informed mindfulness practitioner. After starting his career in law, Hans shifted to community leadership, founding schools in Harlem and Kenya and bringing wellness programs to prisons. His integrative approach blends somatic healing with social justice, empowering individuals to reclaim agency and foster resilience.

Key Takeaways:

• Somatic Awareness: Healing trauma requires engaging the body, not just the mind. Breathwork and yoga are vital tools for releasing stored trauma.

• Anti-Fragility vs. Resilience: Anti-fragility means not just bouncing back, but growing stronger through adversity—mind, body, emotions, and spirit all aligned.

• Trauma-Informed Mindfulness: Safe, choice-driven environments are crucial for healing trauma. Hans explains how to create space for safety and agency.

• Breathwork in Prisons: Hans' breathwork coaching certification for incarcerated youth helps them heal and empowers them to give back to their communities.

• Legacy & Leadership: Hans reflects on becoming an ancestor worth remembering and following one’s North Star without societal constraints.

Connect with Hans Hageman:

• Substack: https://hanshageman.substack.com/

• Website: https://hanshagemancoaching.com/

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