In Episode 26, Dr. Sarah Gordon wraps up her episodes (E22, E23, E24, E25) where she shares her poetry published during her PhD journey. In this episode, she reads a poem about "Searching for Home" and how important it is to find time when pursuing goals for the people in our lives who are important. She shares some trials and challenges and uses those experiences to encourage a growth mindset.
In this inspirational episode, Dr. Gordon is genuine in her own struggles with mental health in the hopes of encouraging others to never give up and to shine bright.
All information in this podcast is for informational purposes only and should not be deemed as professional advice.
In Episode 25, Dr. Sarah Gordon talks about how overcoming fears can help us grow. She draws on her personal experiences from her PhD journey to share strategies and wisdom on how to overcome fears. In this episode, she continues to integrate the poetry she published during her doctoral journey, and how, in retrospect, it mirrored some of the issues and challenges of that journey. In this mid-week episode, she offers encouragement and reflections to help others take steps to grow towards goals.All information in this podcast is for general informational purposes only and should not be deemed professional advice.
In Episode 24, Dr. Sarah Gordon continues to read from the poetry she published during her doctoral journey. Starting in Episode 22, 23, and now 24, these poetry readings share with her listeners how, through creative writing, she was able to balance the challenges and obstacles that came with pursuing a doctoral degree. These episodes are designed to encourage others to find meaningful outlets in life that balance health and wellness, promoting both mental and physical well-being. All information in this podcast is for informational purposes only and should not be deemed as professional advice.
In Episode 23, Dr. Sarah Gordon shares two poems she wrote in 2023 during her PhD journey and relates them to the importance of finding opportunities to play and enjoy life in adulthood.
All informatoin in this podcast is for general informational purposes and should not be deemed professional advice.
Welcome to Episode 22. Dr. Sarah Gordon discusses how spending time in nature influenced her PhD journey. She also shares a moment of reading her poetry and explains how having a creative outlet during her doctoral studies helped her manage the academic workload.Dr. Gordon is grateful to have this platform to educate, motivate, and reflect through her personal experiences as a doctoral student and in life. Please note, all information in this podcast is for general informational purposes only and should not be deemed as professional advice.
In Episode 21, “Stepping Outside Your Comfort Zone,” Dr. Sarah Gordon and Dr. Marilyn Ward explore why stepping outside your comfort zone is important for growth. They discuss what science reveals about the benefits of working through challenges and offer practical strategies for fostering a growth mindset.
Sometimes, the first step is the hardest to take. Starting with that small step forward, trying one new thing, can propel you towards growth in what is known as a “learning zone,” where we push ourselves to try new things, learn with a growth-oriented mindset, and take actions towards change. While fear can often prevent us from growing, implementing strategies can help reframe our decision-making skills to foster growth.
In this episode, Dr. Gordon and Dr. Ward share personal accounts of how they have been challenged to grow and act towards change. They also discuss how growth doesn’t have to require a giant leap, but can be small, intentional steps beyond what feels comfortable. Each time we lean into discomfort, we train our brain, body, and spirit to adapt, to become stronger, and to expand what we thought was possible.
Listening to this episode, we hope it helps you reflect on the power of change, learning new things, taking steps towards new beginnings, and having the courage to step outside your comfort zone – which in turn may lead you towards greater joy and happiness, as you foster life-skills of resilience, adaptability, and confidence.
As always, Dr. Gordon and Dr. Ward are grateful to have this platform to educate, motivate, and reflect through their personal experiences as doctoral students and in life.
All information in this podcast is for general informational purposes only and should not be deemed as professional advice.
In Episode 20, Dr. Marilyn Ward and Dr. Sarah Gordon discuss how using a technique called visualization can help individuals achieve their goals and enhance their performance.
While there may be multiple definitions, Dr. Ward and Dr. Gordon use a definition that describes visualization as the deliberate use of mental imagery to simulate experiences, emotions, and scenarios (Pelz, 2025).
Visualization is considered more than a mental exercise, as it taps into the brain's functioning to mimic the effects of physical practice, thereby strengthening neural pathways and enhancing muscle memory.
Dr. Ward and Dr. Gordon share how visualization may differ from mental imagery, and how techniques that enhance deeper thought and relaxation can also enhance focus (e.g., meditation). While meditation entails letting go of something in relaxing the mind, visualization is a more process-oriented activity, using active thought of a desired outcome through repetition.
Using visualization as a strategy can enhance confidence towards goals, improve focus, skill acquisition, and refinement, help regulate stress, as well as improve motivation and actions towards goals.
As the ancient Chinese philosopher, Lao Tzu said, "Watch your thoughts; they become your words; watch your words; they become your actions."
Consider visualizing your best self in the most positive way you can imagine and practice those thoughts repetitively towards your goals.
As always, Dr. Ward and Dr. Gordon are grateful to have this platform to educate, motivate, and encourage our community of listeners to "live their best lives from the inside out."
Disclaimer: All information in this episode and podcast is for general informational purposes only and should not be deemed professional advice.
References
Pelz, B. (2025). Translating visualization techniques from performance psychology to clinical psychology: Efficacy, adaptation, and applications. Journal of Psychology and Neuroscience, 7(3), 1-23.
In this episode, Dr. Marilyn Ward and Dr. Sarah Gordon invite Laura Rossetti onto the show to talk about her journey to the women's Ironman Championship in Kona, Hawaii, this October 2025.
Laura Rossetti has shown the triathlon world what resilience, hard work, dedication, and passion look like with an over 40-year triathlon racing career. She will head to Kona at the age of 70, with her husband, children, grandchildren, and family by her side.
For Laura, returning to Kona since 2022 means more than competing; it will be a moment that brings together years of experience, lessons learned, and a heart filled with passion and purpose for advancing the sport as a female competitor.
It will also validate that, no matter how hard the journey may be to get there, with loads of hard work, a big smile, and a genuine heart in helping others, anything is possible. In other words, for Laura, training and racing have always been so much more beyond self; it has always been about the community and the friendships and love shared among each other through the sport of triathlon.
Dr. Ward and Dr. Gordon thoroughly enjoyed this conversation with Laura Rossetti and wish her all the best as she heads to Kona. We join her in "Honoring this Journey" and are grateful for the time she spent with us on Episode 19 of our podcast.
Disclaimer: All information in this episode and podcast is for general informational purposes only and should not be deemed professional advice.
Welcome to Episode 18 – a conversation about how to “Thrive Beyond Burnout.” Dr. Sarah Gordon and Dr. Marilyn Ward welcome their guest, Dr. Gregory Gibbons, an ER physician with a doctorate in health and human performance.
As former classmates of Dr. Gordon and Dr. Ward, these three health promotion leaders discuss the importance of managing lifestyle behaviors and habits to prevent emotional exhaustion, a key sign of burnout.
Dr. Gibbons shares his medical training as an ER physician, his academic research, and his real-life experiences as an Ironman athlete to offer his philosophical perspective on healthy living through a multi-tiered hierarchy focused on living with intention and purpose.
He also presents his research findings from his dissertation on what influences emergency physicians' mental health concerning burnout. Dr. Gibbons’s research emphasizes the impact of lifestyle habits on burnout that ER physicians bring to the job rather than the impact of the occupation itself.
These insights are relevant when considering other professions and how individuals choose behaviors for optimal health. With a mindset centered on thriving rather than just surviving, this episode provides valuable information on the importance of physical activity, sleep, good nutrition, and achieving balance in all areas of life.
We hope you enjoy this episode and learn how to “Thrive Beyond Burnout.” **Episode 18 is available on YouTube, Spotify, and Apple Podcasts.
All information in The PhD Journey Unplugged podcast is for general informational purposes only and should not be viewed or deemed as professional advice.
Join us as we celebrate Dr. Ward's 50th birthday on our 17th podcast episode. Together, Dr. Gordon and Dr. Ward talk about why the number 50 has so much power for people in reaching this milestone.
They draw on their personal experiences and expertise as health promotion leaders, and talk about the importance of having a growth mindset, a positive outlook on life, aligning your life with like-minded people, and being physically active in aging.
In this fun episode, Dr. Gordon and Dr. Ward provide a genuine conversation around turning 50, marking this new chapter in Dr. Ward's life.
It is with great friendship and comradeship that these two former PhD students and classmates, continue to share their journeys through life, with optimism, forward thinking, open-mindedness in growing and embracing aging with grace.
Disclaimer: All information in this podcast is for general informational purposes only and should not be deemed as professional advice.
In Episode 16, Dr. Marilyn Ward and Dr. Sarah Gordon take time to talk about their own journeys in getting their doctoral degrees. They use the almost 45 minutes in this episode to offer insights from their experiences in helping other students learn how to stay focused, work towards achieving goals, and harness a "never give up" mentality.Dr. Ward and Dr. Gordon speak from their heart, with a genuine approach in trying to help other doctoral students who may be feeling overwhelmed in school. Dr. Ward and Dr. Gordon emphasize the important role physical activity had for each of them in managing stress and burnout during school. They also dive deep into what motivated each of them to stay focused on their goals when, at times, life threw many obstacles in that path.If you are looking for some guidance in how to stay focused, tune out the noise, and work towards your dreams and goals, this episode may help give you that mental clarity you need today to keep going.Dr. Ward and Dr. Gordon are immensely grateful to have this platform to educate and motivate others towards their phd journeys.All information shared in The PhD Journey Unplugged podcast is for general informational purposes only and should not be deemed professional advice.
How can you shift your mindset from a 'grinding the pavement' mentality to loving your hard work, discipline, and focus...enjoying the ride while achieving big dreams and goals? You don't become a pro triathlete without a lot of hard work, sweat, perhaps tears, and resilience. But if you can't smile along the way, then what is the point?
Pro-Triathlete Amy "VT" VanTassel teaches us these lessons in Episode 15: Love Your Discipline. She reminds us that yes, working hard to be at the top is rewarding, but if it is not fun along the way, it won't stick. This is her secret to her staying power and elite athletic status: she loves what she is doing and adapts her training when needed to ensure it remains fun.
Amy VanTassel personifies what positive energy looks like, enjoying life with an adventurous spirit, and the hard hours she puts in training with her coach, Jesses Vrondacek of Top Step Training, as he pushes her to higher limits yet adapts to her free spirit nature. Together, they achieve worldwide recognition with Amy as a "one of a kind" champion, crossing finish lines with gratitude, humbleness, and lots of smiles!
With over twelve major international half and full Ironman distance podium finishes and over a dozen course records in road and trail running races, VT shares with us what discipline looks like, pushing herself to do things physically that most people can never do. She takes her champion mentality along with her bright light, evident through her smile and enthusiasm for life, and recognizes the importance of giving back to communities wherever her races take her. Amy alsocapitalizes on her Master's degree in Human Development and Psychology from Harvard University to counsel high school students navigating the college application process. She also proudly sponsors Optic Nerve Eyewear, Rolf PrimaWheel Systems, Evolution Healthcare and Fitness, rnnr accessories, Ku Cycle, and The Feed.
Amy shares her wisdom on how the triathlon community and racing events in general can give back to underserved populations with much less socioeconomic means. As she speaks, you can feel her passion for helping those who have much less in this world. She has raced and traveled to all parts of the world, and she embraces those cultures, making her perspective on life one filled with cultural awareness andcompassion for those with fewer resources. As you hear VT talk about the importance of helping each other, it is clear that her "Love of Discipline" goes beyond her personal journey and athletic goals, as she makes her mark in changing the world, one race at a time.
Disclaimer: All information in this episode is for informational purposes only and should not be used or deemed as professional advice.
In Episode 14, Dr. Marilyn Ward and Dr. Sarah Gordon welcome their guest, Joe Simonetta, the 2025 National Senior Games Triathlon Gold Medalist. Joe achieved this accomplishment at the age of 82. He completed his first triathlon at age 80.
Through years of physical fitness and sports participation, he has entered into his older adult years physically fit and competitive, proving that you are never too old to challenge yourself to work hard towards your goals and dreams.
In this approximately hour-long conversation, Dr. Ward and Dr. Gordon allow Mr. Simonetta the time to take the listeners through his life's journey, from his college years as a competitive athlete at PENN State University, to his early professional years as a tennis pro, building new programs and raising the bar on tennis programs at the National level. He also shares his evolution as an architect with a degree from the University of Colorado, and onward to study divinity at Harvard University.
He chronicles the influences of the years he considered politics as well as others encouraging that path for him, and how all of his life experiences led to a pinnacle moment (brought to him through a recurrent dream) that gave him clarity and focus on his calling: to create something much bigger and purposeful, "Taolism: The Architecture of Life."
This book is based on an ethics-driven philosophy that explores what it means to live wisely, responsibly, and sustainably in today's world. Mr. Simonetta pulled the first letters of "The Architecture of Life" (TAOL) and developed his philosophy called "Taolism." In Taolism, being healthy, being kind, and respecting the environment is what unifies us to live "fit beyond ourselves."
Dr. Ward and Dr. Gordon were intentional in letting this episode run longer to allow Mr. Simonetta time to share the complete story of how his life evolved with great passion and purpose. His life story, as shared through this episode, tells an inspiring history of life guided by discipline, hard work, mental fortitude, resilience, passion, purpose, a curiosity for life and discovery, and a commitment to physical fitness.
In essence, Joe Simonetta shows us what healthy aging can look like, with a purpose-driven, optimistic, and forward-thinking approach, motivated to age with great mental, physical, social, and cognitive health.
Give this episode time, as Joe provides details that weave you through his remarkable life. Dr. Ward and Dr. Gordon were honored to have him on the show and hope you find this episode inspiring to live your best life "from the inside out."
As with all episodes on "The PhD Journey Unplugged," all information in this episode is for informational purposes only and should not be used or deemed professional advice.
In this episode, Dr. Marilyn Ward and Dr. Sarah Gordon discuss the importance of finding mental clarity and how that impacts focus. They delve into why mental clarity is important, how to define it, and the barriers to achieving clarity. Why is this topic important? Research suggests that having more control over your thinking impacts mental health, and having a positive mindset influences how we cope with the normal stresses of life, which often require clarity of thought and emotion. Consider mental clarity as preventive care for your mind, and the strategies as mental survival skills. Dr. Ward and Dr. Gordon draw on their experiences as PhD students to discuss topics centered on mental, physical, and social-emotional health, always within a growth mindset towards living healthy lives from "the inside out." All information in this episode and The PhD Journey Unplugged podcast is for informational purposes only and should not be used or deemed professional advice. Thank you for taking the time to listen to this conversation. We are deeply grateful and will always strive to provide meaningful content on this platform.
In Episode 12, Dr. Marilyn Ward and Dr. Sarah Gordon welcome their guest, Dr. Rehan Tahir, to discuss perspectives on successful aging. Dr. Gordon, Dr. Ward, and Dr. Tahir were cohort classmates and recent graduates of Concordia University Chicago's doctoral program in Leadership in Health and Human Performance.
In this approximately 50-minute conversation, they share their insights based on the findings from their dissertation research on successful aging among older adults. They provide an engaging and dynamic conversation, as they dive into how the research defines successful aging, what barriers exist to successful aging, and how physical activity plays an integral role in aging with good health. They also offer strategies to consider in adapting to aging.
These three health promotion leaders offer their reflections based on their research studies on how patterns in behavior may reflect the level of exercise motivation older adults have towards being physically active. Dr. Gordon discusses findings from her research on how patterns of intrinsic motivation with highly physically active older triathletes may offer an understanding of how long-term adherence to exercise may be maintained. Dr. Ward shares insights into her 8-week intervention with healthy independent living community residents and their levels of self-efficacy. Dr. Tahir presents his findings on the major themes from his study with a focus on perspectives from older sedentary adults with mild-to-moderate depression.
These three lenses to explore successful aging offer a unique conversation, blending their dissertation research findings and reflections into a meaningful conversation about aging. Through their innovative doctoral research studies, each fills a gap in the literature and provides new information in understanding perspectives on successful aging.
All information in this episode and The PhD Journey Unplugged podcast is for informational purposes only and should not be used or deemed professional advice. Thank you for taking the time to listen to this conversation. We are deeply grateful and will always strive to provide meaningful content on this platform.
In Episode 11, Dr. Gordon and Dr. Ward take time to talk about how to cultivate patience in your life. They bring their personal experiences to the discussion as they reflect on situations and circumstances that tested their patience. This discussion is framed within a health and wellness perspective in helping others through health promotion goals. Each week, The PhD Journey Unplugged offers honest conversations about topics that impacted Dr. Ward and Dr. Gordon as they pursued their doctorate degrees. These experiences apply to a wider audience in managing daily stress, achieving goals, and finding meaning and purpose in life. All information in these podcast episodes is for general information purposes only and should not be viewed or taken as professional advice. Thank you for taking the time to listen to The PhD Journey Unplugged. We are truly grateful for this opportunity to educate and motivate through this platform.
In this episode, Dr. Marilyn Ward and Dr. Sarah Gordon discuss change from a growth mindset, recognizing that while change is inevitable, it can also be viewed as enlightening. Dr. Ward and Dr. Gordon consider various aspects of change, ranging from the physiological changes in aging to external influences through the environment, understanding that changes can occur involuntarily or voluntarily. They also recognize the psychological and social-emotional impact change has on our lives and frame their discussions within a behavioral theoretical framework. Dr. Ward and Dr. Gordon view change as multi-dimensional, dynamic, and highly individualized in how we all process and handle change. They present strategies to embrace change and integrate a health and wellness perspective, discussing the positive impact of physical activity. Dr. Ward and Dr. Gordon speak from a place of passion and purpose, bringing knowledge and wisdom from their personal experiences, academic training, andcareer experiences. They strive always to have a genuine and honest conversation to promote healthy living and quality of life in aging. All information and opinions expressed in this podcast are for general purposes only and should notbe taken as professional advice.
In this episode, Dr. Marilyn Ward and Dr. Sarah Gordon discuss how focusing on the “gift of time” opens new perspectives on viewing time as a precious resource. Through their experiences as leaders in health promotion, they explore how living more intentionally can turn busynessinto purposeful living, enhancing meaningful productivity. They share an open and honest conversation about staying present in the moment and how this has influenced their lives with a growth mindset. The PhD Journey Unpluggedplatform aims to share real-life experiences within a health, wellness, and human performance framework. All information and opinions expressed in this podcast are for general purposes only and should not be taken as professional advice.
In Episode 8, Dr. Marilyn Ward and Dr. Sarah Gordon welcome their first guest, Dr. Ezequiel Benavides, to their show. Dr. Benavides is a recent doctoral graduate of Concordia University Chicago and a cohort colleague of both Dr. Ward and Dr. Gordon. As the founder of Dr. Benavides Physical Education Services and a lecturer at the University of Texas Rio Grande Valley, Dr. Benavides combines real-world coaching experience with academic insights to support underserved schools and communities through movement-based programs. His quote, "Movement is more than just motion, it’s connection, growth, and purpose,” illustrates his forward-thinking approach to helping young students build habit-changing behaviors towards healthier living.
Dr. Benavides discusses his role as an educational consultant within the Southern Texas educational school system. He brings his expertise in sports leadership, education, and kinesiology to this topic, highlighting the important role that meaningful connections play in fostering a growth mindset.
In this episode, Dr. Ward, Dr. Gordon, and Dr. Benavides discuss “building meaningful connections” and share details about their research, the similar themes across their dissertation studies, and the importance of social connections in health promotion.
The information and opinions presented in this podcast are for general information only and should not be taken as professional advice.
In Episode 7, Dr. Marilyn Ward and Dr. Sarah Gordon discuss "The Power of Learning" based on their experiences as doctoral students. In their reflections on the PhD journey, they discuss the power of overcoming fear in learning and the impact of having a growth mindset on learning. The information and opinions presented in this podcast are for general information only and should not be taken as professional advice.
