Know Your FundaMENTALs - Hosted by Kelly Berthold, LCSW

Kelly Berthold, LCSW
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Where the science of thriving meets the reality of everyday life. Join Kelly as she bridges the science of human flourishing with real, down-to-earth conversations about life, relationships, parenting, and career. Each episode blends insight and authenticity—helping you make sense of your human experience and turn science into everyday tools for thriving. Together with guests who are redefining what it means to live well, Kelly explores the practical, the emotional, and the deeply human sides of growth. You’ll walk away feeling grounded, seen, and empowered to thrive—your way.

  1. 05/21/2025

    Community Connection and Real Estate in Happy Valley - Kayleen Robison

    We’re thrilled to welcome Kayleen Robison (she/her), a dedicated realtor with the Hodges Flanagan Team at KBB Realtors, who is passionate about helping people find not just a house, but a true home in Happy Valley! 🌟 🔑 Main Topic: In this episode, Kayleen will explore all things real estate and delve into creating a genuine feeling of home in Happy Valley. She'll share insights on how to navigate the local real estate market and build meaningful connections within the community. 💡 FundaMENTALs Kayleen will explore: Forming Meaningful Connections: Strategies to foster relationships within the community, emphasizing that where you live isn't just about the physical space but also about the bonds you create. Overcoming the Feeling of 'Newness': Tips on how newcomers can integrate into the community and start loving where they live. Loving Where You Live: Emphasizing the importance of community, friendships, and connections to help you build a fulfilling and connected life in Happy Valley. In this episode of the Know Your Fundamentals podcast, Kelly Berthold interviews Kayleen Robison, a realtor with the Hodgkin's Flanagan team at KBB Realtors. They discuss the importance of creating a genuine feeling of home in Happy Valley, navigating the local real estate market, and building meaningful connections within the community. Kayleen shares her personal journey into real estate, emphasizing the significance of human connection and empathy in her work, especially during times of transition for her clients. In this conversation, Kayleen Robison and Kelly Berthold discuss the evolving real estate landscape in Happy Valley, particularly in the context of the pandemic. They explore the dynamics of community growth, the importance of cultural connections, and the challenges faced by newcomers, especially regarding school systems and neighborhood exploration. The discussion emphasizes the significance of building relationships and integrating into the community, highlighting the role of realtors in facilitating these connections. Ultimately, the conversation underscores the value of love for one's living space and the community as a whole. Chapters 00:00 Introduction to Real Estate and Community Connection 02:58 Navigating the Unique Market of Happy Valley 05:50 Transitioning into Real Estate: A Personal Journey 09:59 Building Relationships and Community Integration 15:06 The Importance of Human Connection in Real Estate 18:05 Navigating Transitions and Client Support 20:57 Creating a Sense of Home in a College Town 24:06 The Role of Personal Experience in Client Relationships 26:56 Empathy and Understanding in Real Estate Transactions 32:06 Navigating Real Estate During the Pandemic 37:30 Community Growth and Change 40:56 Cultural Connections and Community Dynamics 43:08 Understanding School Systems and Family Needs 48:10 Exploring Neighborhoods and Local History 52:02 Finding the Right Realtor and Building Connections 57:54 The Importance of Community Integration and Connection 🌐 Connect with Kayleen: Instagram: @kayleen.robison 🎧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!

    53 min

  2. 05/09/2025 · BONUS

    Breathe, Receive, and Ask: A Mother's Day Special Workshop

    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!

    32 min

  3. 04/24/2025 · BONUS

    Kelly Berthold - Democratizing Mental Health and Wellness Science and Skills: Penn State Student Radio Interview

    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!

    56 min

  4. 04/23/2025

    Sarah Kuchta - The Importance of Reliable Childcare in Modern Families

    🎙️ 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!

    31 min

  5. 04/09/2025

    Elizabeth Hay - Leveraging Physical Wellness for Entrepreneurial Success

    🎙️ 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!

    50 min

  6. TRAILER

    Know Your FundaMENTALs Professional Moms Podcast & Group

    Are you a working mom trying to juggle family, career, and everything in between—without burning out? I’ve got a podcast just for you. It’s called Know Your FundaMENTALs, hosted by Kelly Berthold, LCSW. As a fellow working mom, wellness educator, coach, and licensed clinical social worker, Kelly gets the challenges you face, and she’s here to help you take control of your well-being, strengthen your family bonds, and excel in your career—all without sacrificing yourself in the process. Each episode is packed with real-life insights and practical tools, blending foundational well-being principles with actionable strategies to help you feel empowered in every area of your life. Kelly knows you’re the expert on your own life, and she’s here to equip you with the tools you need to thrive in life, family, and career—on your terms. Ready to stop just surviving and start thriving? Subscribe to Know Your FundaMENTALs wherever you get your podcasts. You won’t want to miss it! Learning information is nice - learning HOW to apply the information into life? Even better! Join my FundaMENTALs Life, Family, and Career Facebook Group and Check out the FundaMENTALs Life, Family, and Career Accelerator if you want the science and skills to flourish in life, family, and career. Hope to see you there! Facebook Group: FundaMENTALs Life, Family, and Career Wellness https://www.facebook.com/share/g/1521HQmbLb/ FundaMENTALs Life, Family, and Career Accelerator - Science and Skills Online Course and Coaching Program for organized, straight-forward, time-effective approach to thrive in your life, relationships, parenting and career. Learn more https://knowyourfundamentals.com

    1 min

  7. 03/26/2025

    Kerri Zelman - Therapeutic Yoga: Engaging Your Nervous System to Cultivate Joy and Vitality

    🎙️ Join Us for a New Episode of the Know Your FundaMENTALs Podcast! 🎙️We’re excited to welcome Kerri Zelman, (she/her), a massage therapist, experienced yoga teacher, and the owner of Boalsburg Yoga & Wellness Studio! 🌟 🔑 Main Topic: In this episode, we dive into the Healing Power of Therapeutic Yoga. Kerri will explore how therapeutic yoga provides a gentle yet effective approach to physical and emotional well-being. By focusing on mindful movement and breathwork, therapeutic yoga promotes resilience and creates space for vitality. 💡 FundaMENTALs Kerri will explore: Reframing Misconceptions about Yoga: Addressing common misunderstandings and helping you understand the benefits of a therapeutic yoga approach. Understanding Fascia & the Nervous System: Empowering you with anatomy knowledge, with a focus on how the vagus nerve plays a crucial role in our healing. Engaging the Nervous System: How yoga supports nervous system regulation, ease of challenges, and resilience building through mindful movement. Creating Space for Joy & Vitality: How therapeutic yoga practices help release emotional and physical tension to foster a joyful, balanced life. Follow Kerri and learn more about her services on Instagram @BoalsburgYogaStudio You can also find her at www.boalsburgyogastudio.com or email info@boalsburgyogastudio.com. Chapters 00:00 Introduction to Therapeutic Yoga 02:34 Understanding Somatics in Yoga and Bodywork 05:39 The Mind-Body Connection in Healing 07:33 Gentleness in Therapeutic Practices 11:11 Personal Journey and the Search for Healing 15:01 The Role of Trauma-Informed Care 19:03 Empowerment Through Awareness and Connection 22:54 The Importance of Mindfulness in Practice 30:35 Nervous System Regulation and Safety in Yoga 32:26 Understanding Homeostasis and the Nervous System 34:37 The Impact of Trauma on the Nervous System 36:59 Integrating Western Science with Ancient Practices 39:14 The Breath: A Key to Connection and Calm 42:59 Resilience and the Polyvagal Theory 47:21 Nourishing the Nervous System for Well-being 48:27 Fundamentals of Mental Wellness and Yoga Practices 58:45 Connecting Life, Family, and Career Fundamentals 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? 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/

    1 hr

  8. 03/05/2025

    Ellen Matis - Getting Social with Social Media: Building Community Connections in a Digital Age

    🎙️ Join Us for a New Episode of the Know Your FundaMENTALs Podcast! 🎙️ We’re excited to welcome Ellen Matis, Founder & Integrated Marketing Strategist at Hello Social Co.! 🌟 🔑 Main Topic: In this episode of the Know Your FundaMENTALs podcast, Kelly Berthold and Ellen Matis explore the intricate relationship between social media and mental health. They discuss how social media can both connect and isolate individuals, emphasizing the importance of real-life interactions and community engagement. Ellen shares her personal journey into community building and the challenges of volunteerism, while also providing practical tips for using social media intentionally and setting healthy boundaries. The conversation highlights the need for meaningful connections and the role of community in enhancing mental well-being. 💡 FundaMENTALs Ellen will explore: Social Media’s Mental Health Impact: How it can contribute to anxiety, burnout, and a loss of real-life connection. The Value of Community Connection: How in-person engagement fosters belonging, strengthens local ties, and enhances well-being. Finding Balance: Setting boundaries with social media and prioritizing meaningful offline relationships. Using Social Media Meaningfully: Harnessing social media to inspire real-life community engagement, promote even Follow: Follow Ellen and learn more about her services on Instagram @elleloveslocal and @hellosocialco Takeaways: Social media can create a false sense of connection.Real-life interactions are more fulfilling than online engagement.Community involvement can combat feelings of loneliness.Setting boundaries with social media is crucial for mental health.Intentional use of social media can enhance community connections.Volunteer burnout is a significant issue in many communities.Social media should be a tool for fostering real-life experiences.Creating a supportive community environment benefits everyone.Awareness of social media's impact can lead to healthier habits. Chapters: 00:00 Exploring Social Media's Impact on Mental Health 09:30 Community Revitalization and Engagement 14:55 Volunteerism: Challenges and Opportunities 21:19 Setting Boundaries with Social Media 24:55 Creating a Healthy Social Media Environment 25:23 Understanding Technology's Impact on Mental Health 37:58Intentional Social Media Use and Community Connection 46:39Introduction to Wellbeing for Professional Moms 46:43Connecting Life, Family, and Career Fundamentals 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? 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/

    47 min
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Where the science of thriving meets the reality of everyday life. Join Kelly as she bridges the science of human flourishing with real, down-to-earth conversations about life, relationships, parenting, and career. Each episode blends insight and authenticity—helping you make sense of your human experience and turn science into everyday tools for thriving. Together with guests who are redefining what it means to live well, Kelly explores the practical, the emotional, and the deeply human sides of growth. You’ll walk away feeling grounded, seen, and empowered to thrive—your way.

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