Toggle that Switch
36 episodes - English - Latest episode: about 2 years ago - ★★★★★ - 4 ratingsWelcome to Toggle that Switch. My name is Amanda Rafuse, and I am all about being open, honest, and real about the struggles that we face as we navigate through life's ups and downs.
We'll dive in to personal development, health & fitness, mental health, parenting, and all the juicy things in between. New episodes released on Mondays.
If you vibe with these episodes, I would LOVE it if you send them to your friends or share them on social media.
So, let's get ready to Toggle that Switch!!
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Episodes
Episode 035 - Coming to Terms with Food Addiction
March 01, 2022 01:01 - 12 minutes - 11.6 MBIt's time to get real as I share my struggle with Food Addiction. This was a hard episode to record because it meant that I needed to be very vulnerable, but I hope that if you are struggling like me, that listening to this episode will help you feel like you are not alone.
Episode 034 - Rising Up from Depression
February 22, 2022 02:53 - 13 minutes - 18.7 MBMillions of people suffer from depression every, single, day, so this is why it is important to me to share my own struggles and experiences with all of you in hopes that you can take away a little piece that you can use and apply in your own life. *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best...
Episode 033 - Grief & Loss
February 14, 2022 05:00 - 12 minutes - 17.3 MBI'm baccckkk!!!! I decided to take some time off to work through my own greif and loss situations, and so this is EXACTLY why I wanted to make this the first topic I talked about when I came back and recored this new episode. So, in this episode, I talk about grief and loss. Unfortunately, grief is an inevitable, inescapable part of life, which is why I think it is an important topic to talk about. *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse O...
Episode 032 - Reframing our Perception of Exercise
October 11, 2021 07:00 - 12 minutes - 11.7 MBAre you struggling with exercise? Have you been letting the scale dictate your happiness? If so, it's time to put that to an end. In this episode, I will talk about using exercise for nourishment and feeling your body, instead of using it as punishment. I also mention Aisha Zaza's Mindset Mile Challenge. Each day, for 30 days, you listen to an episode of the Mindset Mile Podcast, walk or run a mile, and do a small journal entry. This has helped me so much, and he episodes are on point. Ge...
Episode 031 - The Importance of an Evening Routine
October 07, 2021 22:24 - 11 minutes - 11.1 MBEvening routines can be so important in helping us to relax before bed and get the best sleep possible. The goal of an evening routine is to help us relax and unwind. In this episode, I share some of my tips on nailing down an evening routine. *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possib...
Episode 030 - Defining Success
September 13, 2021 07:00 - 10 minutes - 9.84 MBWhat does success truly mean to you? It can be easy to get caught up with what society, friends or family deem as success. You can lose sight of the things that are really important to you personally. And that isn't a place you want to be. It's time to take back control and define success in your own terms. So let's freaking go! *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse Or hop on over to Facebook and request to join my private support group ...
Episode 029 - You Gotta Want It
September 06, 2021 18:14 - 9 minutes - 8.63 MBAre you stuck in a rut? Are you frustrated because you know you are capable of more but you just can't get out of your own damn way? Well, then let's freaking go! You gotta put in the work to get there. And you gotta want it!! *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I...
Episode 028 - Binge Eating
August 17, 2021 12:53 - 18 minutes - 16.9 MBIn this episode, I jump head first into a tough topic for me - Binge Eating. I'll go over some of the common triggers and also talk about some tips that you can implement to help gain back control of your eating. *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you...
Episode 027 - Phoenix Rising
August 10, 2021 19:51 - 7 minutes - 5.99 MBI'm baccckkkkkk!!!! Just dropping in for a quick update on where I have been and the status of this crazy case of tennis elbow that I have developed! *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action to get you closer to your goals! ht...
Episode 026 - Diving into Habit Stacking
June 28, 2021 07:00 - 14 minutes - 13.4 MBLong-term, sustainable habits are a slow process. The faster you accept that, the better off you'll be. For the most of us, the consistent, small steps approach is the most effective. So how do we do this? Simple. we do it by Habit Stacking. As discussed in this episode, I wanted to share the link with all of you for James Clear's book 'Atomic Habits: https://www.chapters.indigo.ca/en-ca/books/atomic-habits *** I'd love to connect with you!! Come hang with me on Instagram @amanda.ra...
Episode 025 - Social Media Part I: Comparison
June 22, 2021 18:11 - 15 minutes - 14.4 MBWhen it comes to the negative effects of social media, there are a lot. But the one that I think is the most damaging is COMPARISION. In this episode I talk about how we can start being more mindful, get curious, and get real. *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want...
Episode 024 - Crohn's Disease: Unfiltered
June 18, 2021 23:48 - 21 minutes - 19.9 MBI have been receiving lots of DM's asking questions about my Crohn's disease and so I thought this would be the perfect time to dedicate an entire episode to my own journey. Disclaimer: Graphic talk about poop, butts, blood, etc. so if this isn't something you want to listen to, then feel free to skip this episode. Episode References: 1. Breaking the Vicious Cycle: Intestinal Health Through Diet book Website: http://www.breakingtheviciouscycle.info Buy on Indigo: https://www.chapters...
Episode 023 - [SHORT CIRCUIT #4] - - Take that Risk
June 07, 2021 23:27 - 7 minutes - 6.98 MBI see you standing on the edge of that cliff ready to jump into the unknown. But you are scared as hell. Your mind is racing. But what if there is magic at the bottom? Or on the other side? Let's break through those "what if's". Let's take that risk! *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their ...
Episode 022 - Letting go of the Scale
June 01, 2021 23:01 - 13 minutes - 12.3 MBThe scale, it can cause so many issues when we are cruising along on our health and fitness journey. So what happens when we stop getting on it? In this episode I talk about letting go of the scale and using other ways to measure your success. *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best poss...
Episode 021 - [SHORT CIRCUIT #3] - - Lets Freaking GO
May 24, 2021 13:30 - 11 minutes - 11 MBWith everything that is happening around us, now more than ever, we need positivity in our lives. We need to re-focus and continue to chase after our dreams and live our lives. So, head down, stick on the ice, puck in the net, and... LET'S FREAKING GO! *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their ...
Episode 020 - Real Talk in Real Time
May 18, 2021 00:25 - 12 minutes - 11.3 MBIn this episode I am real talking about the pandemic and parenting through it. This pandemic is tough. So much information spiralling all around us...all while we try to keep our shit together, parent our kids, work from home, and keep our mental health in check. Don't know about you but it. is. EXHAUSTING. So let's talk about it! Let's support each other! Let's just BE! *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse Or hop on over to Facebook and...
Episode 019 - [Meditation #1] - - Destress After a Tough Week
May 03, 2021 07:00 - 10 minutes - 9.68 MBAs a lot of us are moving in and out of lockdowns, restrictions are being tightened due to spikes in COVID cases, I thought what better way to start this week than with a simple meditation exercise! Join me as we flow through this 5-Spot Stress Eraser guided meditation for muscle relaxation that uses 5 specific points to deeply relax your entire physical body. It uses an easy to learn technique that can be used wherever you are, transforming any stress into comfortable relaxation. Medit...
Episode 018 - COVID-19 and our Mental Health
April 26, 2021 05:27 - 13 minutes - 12.6 MBRegardless of whether you struggle with your mental health, most people are experiencing some level of anxiety and low mood during this pandemic. In this episode, we talk about COVID-19 and how it has impacted our mental health. *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I ...
Episode 017 - Relationships & Communication
April 19, 2021 23:48 - 15 minutes - 14.6 MBIn this episode we dive in to relationship struggles and the important role that communication plays. This topic has been flying into my DM's for well over a month now so I thought it was time to chat about it! Let's go! *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to...
Episode 016 - Overcoming Mom Guilt
April 12, 2021 07:00 - 17 minutes - 15.9 MBOn this episode, we dive in to the topic of "Mom Guilt". It breaks my heart when I scroll through social media and see so many moms beating themselves up because they were not able to reach a ridiculous expectation that they had set for themselves. *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live th...
Episode 015 - Navigating the Backroads of Life
April 05, 2021 07:00 - 9 minutes - 9.18 MBLife isn't perfect. And this is exactly why it's crucial that we take the time to beef up our toolbox with items we can use when we encounter a bumpy patch along our journey. Both hands on the wheel. Eyes on the road. Let's freaking go! *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possi...
Episode 014 - It's OK to NOT have it all figured out
March 29, 2021 07:00 - 12 minutes - 12 MBNo one has it all figured out. No one’s life is 100% perfect. It's time to stop looking at what you THINK everyone else has, and focus on YOU. It's time to start evaluating my your life and all of the amazing things that you have accomplished *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best ...
Episode 013 - Eating Your Emotions
March 23, 2021 18:04 - 18 minutes - 17.2 MBI scratch the surface off a topic that so many of us (including me) struggle with...Emotional Eating. This is the first episode of many to come where I will discuss the toll emotional eating has on our mind and body and I will share a few tips with you that have been really helpful for me. As discussed in the episode, here are my top three podcast recommendations which have been incredibly helpful as I move through this journey of emotional eating, body image, anxiety, and depression: 1....
Episode 012 - [SHORT CIRCUIT #2] - - Taking Your Own Advice
March 08, 2021 08:00 - 7 minutes - 7.2 MBWe lovvvveeee to give advice, but why is it SO damn hard to take it? What gets in our way? In this episode we chat about some of the things that tend to jam us up and hold us back from listening (and acting) on our own advice. *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I ...
Episode 011 - [SHORT CIRCUIT #1] - - Expectations
March 01, 2021 08:00 - 6 minutes - 5.88 MBWhy do we fight with ourselves to push through situations that we really need to slow down for? In this Short Circuit episode, we will talk about going off the rails because of expectations. *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help yo...
Episode 010 - Losing your cool with your kids
February 22, 2021 08:00 - 18 minutes - 17.1 MBParenting is one of the hardest jobs we will ever have. And there will be struggles, you will get frustrated and overwhelmed...and you will lose your shit. In this episode, we will talk about a few strategies that you can use to become a calmer parent. *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live th...
Episode 009 - One Size DOES NOT fit all
February 15, 2021 09:00 - 11 minutes - 10.6 MBI've got some important info to tell you - Your size DOES NOT determine your worth. In this episode we dive in to the "One Size Fits All" ideal and how It is morphing our minds into chasing something that does not exist. *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want...
Episode 008 - Perfectionitis
February 08, 2021 07:06 - 19 minutes - 18.2 MBThis topic has been flooding my DM's for the last week so I thought it was time to lay it all out on the table and talk about Perfection, or what I like to call "Perfectionitis". *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possible lives! I want to support you and help you take action t...
Episode 007 - Find your Tribe, Love them Hard
February 01, 2021 06:41 - 11 minutes - 10.8 MBThis episode is all about finding your tribe. Having a support system is crucial for navigating this crazy world we live in. It's time to take inventory and decide who is worth your time and who is just taking up precious real estate. *** I'd love to connect with you!! Come hang with me on Instagram @amanda.rafuse Or hop on over to Facebook and request to join my private support group called EmpwrTRIBE. I am all about supporting and inspiring others to live their best possi...
Episode 006 - Removing Negativity from your Life
January 25, 2021 08:00 - 14 minutes - 13.6 MBThis episode is all about removing that unwanted negativity from your life! Let's go! Let's rip the damn bandaid! Let's remove those people and practices that are sucking the life out of us! It's time to take back control! Here are the links to some of my favourite personal development books: Untamed by Glennon Doyle https://www.chapters.indigo.ca/en-ca/books/untamed Think Like a Monk by Jay Shetty https://www.chapters.indigo.ca/en-ca/books/think-like-a-monk-train Super Attract...
Episode 005 - Why Self-Care is so Important
January 18, 2021 13:28 - 15 minutes - 14.6 MBThis episode is all about self-care. I talk about six different types of self-care, provide examples of each, and then provide some tips that I found helpful in adding self-care into my own life...and of course, YOU KNOW there is a little love shove in there! I wouldn't let you down! As discussed in the show... Are you looking to find out your Enneagram Personality Test? You can head on over to Truity.com and take the test right now! https://www.truity.com/test/enneagram-personality...
Episode 004 - How to take ACTION
January 11, 2021 18:46 - 15 minutes - 14.4 MBIn this episode, I am going to light a fire under that BOOTAYYY of yours!!! Why, because you need it!!! We are going to talk all about why it's hard to take action. Why it's hard to get out of your own damn way. And then I will share some of my advice on how you can flip the narrative and stand up and take action! So buckle up! It's a good one! If I helped to light that fire under your booty and inspired you to take action, I wanna hear about it! I am all about celebrating wins around her...
Episode 003 - Setting Your Intentions for 2021
January 04, 2021 15:39 - 12 minutes - 13.2 MBOn this episode of Toggle that Switch: We'll talk about why I am encouraging everyone to stop setting the dreaded "New Year's Resolutions" and start setting INTENTIONS instead. We will also go over my tips and tricks on how to set intentions, and I will share some of my own! And I wanna hear from YOU! If you set your intentions, be sure to share them with me! Send me a DM so I can celebrate that win with you!!! *** Let's Connect! Come hang with me on Instagram @amanda.rafuse
Episode 002 - Learning to Forgive
December 28, 2020 11:15 - 14 minutes - 13.5 MBOn this episode of Toggle that Switch: As we prepare to roll into 2021, I thought it would be a perfect time to talk about forgiveness. I share some of my own personal struggles with forgiveness and my hopes for you to be able to let go of things that are on your heart weighing you down. *** Let's Connect! Come hang with me on Instagram @amanda.rafuse
Episode 001 - How to FEEL your Emotions
December 21, 2020 23:20 - 12 minutes - 12 MBOn this episode of Toggle that Switch: We will talk about strategies that you can use to help FEEL your emotions and work through them, especially as we roll into the holiday season. *** Let's Connect! Come hang with me on Instagram @amanda.rafuse
Episode 000 - This is Me
December 18, 2020 20:02 - 7 minutes - 7.05 MBOn this episode of Toggle that Switch: I'll give you a little background on what brought me to launching this podcast. This is me. Open. Honest. And Real. It's going to be a fun journey, and I hope you stick around! *** Let's Connect! Come hang with me on Instagram @amanda.rafuse