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Fit to Practice with Angela Han

Fit to Practice is a show about all things Health and Wellness for hard-working lawyers. Each week, lawyer Angela Han talks to lawyers about their health struggles and survival. And as a plant-based personal trainer, health coach and yoga instructor, she shares her ideas on how to take back your health. Angela's goal is to help reframe nutrition, sleep, and exercise as a form of medicine and therapy to cope with the daily challenges of being a lawyer.

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What a healthy post-lawyer life looks like with Alexander Su

We’ve been talking a lot about what it means to leave the law or transition out of the law, but I don’t think we’ve had that conversation yet of what that really looks like. Well, we talk about all of that today with Alex Su, who is a former big law attorney and now a sales and business development leader in a successful startup. How many “failures” do you need to go through in order to get to your dream job? What does that actually look like? What kind of processes do you need to go through to get to where you want to be? How do you take care of your mental and financial health as you make your way to your dream job? What does it look like to have your dream job? These are all questions that Alex answers beautifully in this episode. I loved this episode because it really illustrates that yes, there may be uncertainty and fear, but at the end of the day, every single bit of it is worth it if you find the happiness you are looking for. We also talk about sales and business development as a skill necessary for pretty much all professionals, including lawyers, so if you are a lawyer who is nervous about this particularly if you are trying to improve your skills as an aspiring or current partner, Alex has some great pointers.  Show notes: Connect with Alex on LinkedIn here: https://www.linkedin.com/in/alexander-su/

46mins

31 Mar 2020

Rank #1

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Powerlifting to be Fearless with Kate Aizpuru

Are you a law firm associate wondering how to fit a healthy lifestyle into your daily schedule? This episode is just the thing for you. Kate Aizpuru is an associate in a DC law firm, and she talks about how she fits in powerlifting, meal planning, and mental health care into her life. The best part is, she talks about these as if they add to her lifestyle instead of taking time away from it. I can’t wait for you to listen in.  Show notes: Here are the resources Kate mentioned in this episode: Megsquats: @megsquats on Instagram, https://m.youtube.com/user/megangallagherlifts/videos Untamed strength/Alan thrall:  https://m.youtube.com/user/athrall7 Big three strength/Dylan smith: https://bigthreestrength.com/ Band pull aparts: https://m.youtube.com/watch?v=okRUV0bdXAU Kate’s Instagram: @cantlifteverycat

41mins

25 Jun 2019

Rank #2

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How To Run A Marathon with Jeffrey Conner

When you think of the word "marathon", you may have certain images in your mind. People with a number attached to their chest, pictures of running, long run, probably daunting, and probably “something I'll maybe do later in my life.” That is, of course, if you are not already a marathon runner. This week, I chat with Jeff Conner, who is a Deputy Solicitor General at the Nevada Attorney General’s office and also a 9-time marathon runner. In this episode, Jeff talks about the exact steps to train for a marathon, how it’s not as daunting as we think it is, and how seriously rewarding the entire experience can be, physically, mentally, emotionally, and socially. Talking to him, I became so motivated and started dreaming about running a marathon myself one day, probably once I get through this pregnancy, of course. Hope you enjoy. Check out Jeff’s instagram: @notownskier

52mins

12 Nov 2019

Rank #3

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How To Be Resourceful About Your Health With Claire Parsons

I’ve been stressing out a lot these days about whether I am doing the right thing as an expecting mother. Should I have skipped the pizza? Is my child going to turn out terribly because I don’t exercise the way I did before? I am constantly asking myself questions, even though I know somewhere in my mind that I should let all of that go. My conversation with Claire Parsons this week has changed all of that. She is a partner at a full service law firm in Kentucky, and she talks through her transition into taking care of her health and happiness in order to be there for both her family and her work. She talks about how exactly she found the resources she needed to not only spend the time she wants with her family but at the same time become partner at her firm. Spoiler alert: this is not a story about how you need to work harder to succeed in life. It is about why and how you can put yourself first to get all the things you need in due time, maybe even in perfect time.  Twitter: @claireeparsons LinkedIn: Claire E. Parsons

45mins

19 Nov 2019

Rank #4

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Living a balanced life with Lisa Lang

So, this is the first time I’ve had a university counsel on my podcast, and speaking with Lisa Lang, General Counsel of Kentucky State University, has been eye-opening and relatable at the same time. In this episode, we just have a fun conversation about what it means to build a balanced life, and how that is not just leaving work at work and being home at home. We also talk about what a good parent might mean and how that might be different for everybody - this is for not just myself but also for others who might be wanting some out of the box guidance when they feel any mommy shame or mommy guilt. And we also talk about leadership, how building a team and being open and vulnerable and having fun at your job is all key to wanting to wake up and go to work. For all signs that point to happiness at work, listen in to learn more what that looks like. Show notes: Connect with Lisa on LinkedIn: https://www.linkedin.com/in/lisak-lang/

43mins

25 Feb 2020

Rank #5

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Managing eating disorders and depression through law school with Lilli Balik

This week, I chat with Lilli Balik, a first year associate in Florida who struggled from eating disorders, anxiety, depression, and PTSD. In our conversation she is so open about why she struggled with them, how she managed them, and how they shape her into the strong woman she is today. I am especially impressed with Lilli’s courage as a first year associate at a law firm because mental health and physical health challenges are still pretty taboo in the legal world especially if you are just starting out. Her courage and energy totally passed onto me, and I hope that they are contagious to those who are going through or have gone through similar struggles. In this episode, we also talk about how “recovery” is not just a single event but that it is something that we work towards and live by through daily practice.  Show notes: You can follow Lilli here: Twitter and Instagram: @Lilli_Sophia

52mins

13 Aug 2019

Rank #6

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Surviving A Condition On Your Own Terms

Are you pulling your hair out suffering from diabetes and other difficult to manage conditions? This may be the episode for you. Dineen Wasylik, who is both an IP attorney and an appellate attorney, talks about her health journey from start to now, where she started with participating in a triathlon, then was diagnosed with diabetes, then diagnosed with another autoimmune thyroid deficiency disorder, and then went on her own journey of figuring out her own long-term solutions to her complicated health challenges. Remember, we’re not offering any medical or nutritional advice; this is one of a personal journey and our personal experiences. I hope that, through Dineen’s super open and frank conversation about taking back her health, we are inspired to do the same on our own terms. Let’s get started. Show notes: Dineen’s recommended resources: Vinnie Tortorich’s No Sugar No Grains Guide https://vinnietortorich.com/intro-to-nsng/ The Obesity Code: Unlocking the Secrets of Weight Loss https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1771641258/ref=sr_1_2?keywords=obesity+code&qid=1556666833&s=gateway&sr=8-2 The Diabetes Code: Prevent and Reverse Type 2 Diabetes Naturally https://www.amazon.com/Diabetes-Code-Prevent-Reverse-Naturally/dp/1771642653/ref=sr_1_3?keywords=obesity+code&qid=1556666869&s=gateway&sr=8-3 Dineen’s website: www.ip-appeals.com

50mins

28 May 2019

Rank #7

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Overcoming lack of information and self-doubt with Shannon Montgomery

This week, I chat with Shannon Montgomery, who runs her own firm, Montgomery PLLC. I am a huge fan of her work and you’ll see why in this episode, but this also a really great reminder for those of us feeling like a healthy lifestyle is such a huge mountain to climb.    Shannon tells us why it isn't. I also felt like so myself in this episode because she went through pretty much exactly what I went through with the struggles in college, lack of information, some serious self-doubting into a place where we might feel imperfect in many ways today, some day more than others, but we still find peace because of our constant search for better information, listening to our bodies, and getting good habits on autopilot. I’m excited for you to hear her journey. Show notes: Instagram: @liftinglawyer Website: montgomerypllc.com

55mins

3 Sep 2019

Rank #8

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How to shift your mindset from “I’m too busy” to “I feel good” with Alexis Diaz

How do you shift your lifestyle? It all starts with the mind set. What does that mean? There needs to be a belief in yourself that is clear about what makes you feel good and that you have permission to do the things that make you feel good. A lot of the times we are so stressed and under pressure about being perfect and going forward, just go-go-go, that we lose touch with what we love and what we enjoy. In this episode with Alexis Diaz, a personal injury attorney in New York City, we chat about how to build consistency, how to shift your mindset, and how to get out of a rut when you feel stuck in your own busy-ness. Having gone through burnout herself, Alexis shares her top tips on getting started.  Instagram: @alexisdiaz7 Email: adiaz@diazlawgroup.com

46mins

26 Nov 2019

Rank #9

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Forgiving Yourself on your Health Journey with Jordan Means

Jordan Parker Means took time out from her busy schedule to chat with Angela for this week's show. Jordan is a General Counsel and HR Manager in the marketing industry, but together with her husband she also runs a health and fitness business in Louisville, Kentucky. She talks about nutrition (a specialty), working with coaches, working independently, and how she engages her health clients with empathy and support, and encourages them to forgive themselves when they slip from a health regimen.  

51mins

17 Sep 2019

Rank #10

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On Struggling To Get Healthy With Sara Shulevitz Vorhan

This week, I speak with Sara Shulevitz, a criminal defense lawyer who used to be a prosecutor. We reflect on the real challenges we face. There is no big struggle & survival story. It’s just kind of two people talking about how hard things can get. Not the standard inspiration we’re all striving to get and striving to offer to others, but I think it is important to just take a moment and realize that having a healthy lifestyle is not just all sunshine and rainbows. There is no one fix for a perfect health. We do the best we can, and sometimes we need a moment to realize how challenging it can be. Hope you take a listen and enjoy.

39mins

9 Jul 2019

Rank #11

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Doing Everything While Pursuing Your Career with Rachael Ardanuy

This week, I talk with Rachael Ardanuy, a Denver attorney specializing in the cannabis industry. Her resilience and spirit of embracing life as it comes was a true inspiration for me and how I want to balance my priorities. As an attorney during the day and a jazzercise instructor by night and a mother of two, she talks about her love for jazzercise and how she artfully managed two pregnancies into the rhythm of her life. We also had an open dialogue about body image and the pressures placed on women to do it all, which is not often talked about and sometimes hard to talk about, but we did it. Well, she did it. Let’s get started. Rachael’s website: www.rzalegal.com

43mins

18 Jun 2019

Rank #12

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A game-changer for managing your home as a busy professional with Eve Rodsky

I am so excited to introduce Eve Rodsky, a former lawyer, philanthropy advisor, and also New York Times best selling author. What book did she write? It’s called Fair Play: a game-changing solution for when you have too much to do and more life to live. And I just fell in love with this book because it unpacks a solid system of managing the million things you need to do at home equitably with your partner, especially when you feel like you are taking the brunt of the household work. And as we talk about this in the episode, there are way too many women who fall into that category, and Eve delivers a real solution to making the work equitable and in that process, building a collaborative and harmonious relationship that can prevent separation and divorce, for real. Join us in our super candid conversation about how to be a boss at both at work and at the home.  Show notes: Connect with her on Instagram: @everodsky @fairplaylife Find out more about her book and the Fair Play system on her website: www.fairplaylife.com

58mins

24 Mar 2020

Rank #13

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When and how to know to stop being a lawyer with Megan Smiley

Leaving your job can be pretty scary. The idea itself it super scary. What if I am still not happy when I leave my job? This job already gives me a lot of stability. I SHOULD be happy where I am. But you may not feel quite right where you are. And this episode is all about telling you that is totally ok. Because often times we are scared to talk about how we do not like our job: What if our boss finds out? What if I am seen as weak? This week, I chat with Megan Smiley, who left her law practice to become a Director of International Programs at Fordham Law School, and also has her own podcast - interviewing lawyers who left the profession. In this episode, she talks about how she was able to transition out of her legal practice, the exact steps she took, and the stories of other former lawyers who left and transitioned multiple times. The conversation we had goes to show that there is really no right or wrong answer; you have to find that answer within yourself and you can also get there with some help.  Show notes: Podcast: The Lawyer’s Escape Pod https://thelawyersescapepod.podbean.com/ https://www.thelawyersescapepod.com/

37mins

14 Jan 2020

Rank #14

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How to crush the "billable hour" in 6 steps with Ritu Goswamy

Ritu Goswamy is a lawyer and entrepreneur who serves lawyers,  like me, with her signature framework, "The New Billable Hour." She’s on her third book on this topic, so she knows a lot. In this episode, we walk through the exact, simple six steps from feeling overwhelmed and skeptical to finding where you want to be. Let’s face it, we are not always where we want to be, and we don’t know where to start. We don’t have the time, or the energy. Breaking it down to six steps, Ritu makes this manageable, doable, and fun.  Show notes: Download her book at her website and get updates on her membership program and her upcoming book: https://newbillablehour.com/

49mins

7 Jan 2020

Rank #15

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What diversity & self care has to do with professional health with Alexis Robertson

Diversity is a word that we throw out there a lot but not something we really delve into. Luckily, there has been a big rise in diversity initiatives, and with that, positions like Chief Diversity and Inclusion Officers. This week I chat with Alexis Robertson, diversity and inclusion officer at Baker & McKenzie, and I ask her some of the hard questions about the real challenges in diversity and how we really combat diversity, and more importantly, how that completely changes the health of not only the attorney but the legal industry. We also chat a little bit about juggling work and life, especially as a mother, because if you didn’t know already, I am right in the middle of my second trimester by the time this episode comes out. I think this conversation is not just for female attorneys; it’s for all attorneys who are juggling a million things at once. Because pregnancy is just one of many examples of what life throws at us on top of being attorneys and trying to be stellar attorneys for our clients. We get real about all things professional, mental, and physical health in this episode. Hope you enjoy.

56mins

1 Oct 2019

Rank #16

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How to get started seriously on your health journey with Megan O’Neill

I am particularly excited about this episode because we really get into the nitty gritty about how to get started in your health journey, and we dispel all your doubts about hiring a health coach to truly upgrade your healthy lifestyle. Megan O’Neill is a former lawyer who is now a health coach, personal trainer, and nutrition coach (a lot like me) and she has worked with so many professionals and so many lawyers on both an individual scale and a corporate scale about how to thrive in your own healthy lifestyle. In this episode, we talk about the key thing Megan does for clients who are struggling to get started, and she also talks about the one thing that really makes a difference in the success of corporate wellness programs, which, by the way, WORKS. mlcfitness.com

45mins

22 Oct 2019

Rank #17

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In Support of Total Lawyer Health & Wellness with Diane Costigan

This week, I chat with Diane Costigan, who is the director of coaching and well being at Winston & Strawn. We talk about all the anxieties we face as big law attorneys (and just as attorneys in general) because of the workload, the intensity, and the pressure. I mean, the list goes on. I just really appreciated this opportunity to speak with Diane because her work marks such huge progress in the movement towards supporting the health of lawyers, which is essential if we want to serve clients with 100% of what we got. In this episode, she tells us the exact steps on how she coaches lawyers during a 1:1, top business development tips she learned through her group coaching, and we even simulate an EFT session where I talk about one of my biggest fears (I’m a little nervous publishing this, but I made a promise to myself that I would be transparent about everything if I think it is going to be valuable). This episode is pretty action packed. Let’s get started. Twitter: @DianeMCostigan LinkedIn: Diane Costigan Diane’s Profile: https://www.winston.com/en/who-we-are/professionals/costigan-diane-m.html

1hr 4mins

3 Jun 2019

Rank #18

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How To Run A Healthy Solo Practice + Lifestyle With Regina Edwards

I chat with solo divorce lawyer Regina Edwards, who lays down the law about how to run an effective practice so she can live the life of her dreams. She travels between two states and has a thriving practice, and in this episode you get to learn all about how she gets only her ideal clients and how she manages conflicts with opposing counsel so she can maintain solid mental and professional health. Inspired by the book the 4-hour workweek by Tim Ferris, she shares all the steps she took, including some of the missteps, that got her to where she is today, living in multiple houses with a well-run practice as a family lawyer. Not only that, she talks about how she makes this schedule work for her physical health as she makes time for hiking and yoga whenever and wherever she wants. This episode’s got me thinking about starting a solo practice because she makes it sound so easy, though I know nothing is easy and it takes an exceptional person like her to run a practice this effectively. My favorite quote from his episode? Not all money is good money. I learned a lot about balancing time, money, work, and health in a way that works for you, and I hope you enjoy this episode.

38mins

24 Sep 2019

Rank #19

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The Raw Truths About Recovery with Brian Cuban

This week I chat with Brian Cuban, who many of you may know as a leader in supporting lawyers’ mental health. He wrote the book "The Addicted Lawyer: Tales of the Bar, Booze, Blow, and Redemption" and was featured in so many places where he is very raw about his recovery journey from addiction to cocaine and alcohol, eating disorder, and depression. In this episode we don’t pressure you to seek help. We talk about how it is okay to fear and feel shame and any other feeling that you may be feeling. We talk about how it is okay to be kind to ourselves and to others. We talk about what it really means to be fit to practice. And spoiler alert, it all boils down to what YOU need on your own terms so you can serve others the way you want to. I hope you enjoy this episode as much as I did.  Links: Find Brian at www.briancuban.com, and email him at brian@briancuban.com. He is on twitter @bcuban and also on LinkedIn. Here is the article that I wrote for his Above the Law blog: https://abovethelaw.com/2019/03/i-didnt-not-ask-my-law-school-for-mental-health-support-here-is-why/

53mins

16 Jul 2019

Rank #20