Kefi Life Podcast

Flourish and feel alive in mind, body and soul - the Greek way! Join radio personality Kiki Vale on
Kefi L!fe, a podcast that will enlighten listeners to discover ways to prosper in life and seize moments. The energy and essence of our episodes is to lead you to a life where all is well - Ola Kala!


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33. Coffee – The Most Popular Drink in the Western Civilized World

33. Coffee – The Most Popular Drink in the Western Civilized World

Coffee beans, roasting, blends, and the legend behind it all

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Cold Brew

Today’s Lexi:

Κατσίκi — Katsiki (Goat)

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Coffee Break at La Fortuna

In this episode:

Today Kefi L!fe shares the joy of coffee with La Fortuna Coffee Shop owner Angela Lavelli. Angela, the endearing owner of La Fortuna coffee shop in the western suburbs of Chicago, discusses about the goodness and variety of coffee. You’ll get scoop how to select a bean, how to store your beans and furthermore, how was coffee discovered?

La Fortuna Coffee Shop, a place where everyone knows your coffee.

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Alejandra Garcia Lavelli and Angela Lavelli

Today’s Ola Kala Moment:

Today’s Ola Kala Moment the experience of cupping your coffee

Resources:

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Beans at La Fortuna

Credits:

Music: Spiro Dussias

Graphic Designer: Susan Jackson O’Leary

Please be sure to follow the Kefi L!fe podcast to ensure that you are Ola Kala in mind, body and soul.

Insta: kefilife365

For a natural and uplifting support with your health and wellness connect with Kiki to discover the beauty of essentials oils.

My.doterra.com/kefilife

This episode made possible in part by:

The Law Offices of Liston & Tsantilis Ranked #1

https://www.ltlawchicago.com

and

Kingdom Farms Whole Sale Meats

https://www.kingdomfarms.com

This podcast is for informational and educational purposes only. None of the information should be construed as medical advice. Users are encouraged to seek professional medical assistance for any significant health-related matters.

31. Iron Man Mental Toughness for Every-Day People

31. Iron Man Mental Toughness for Every-Day People

Endure It Sports Club (ranked 6th internationally) owner and Ironman Top Ranking female competitor, Sara Fix, joins Kefi L!fe to mentally inspire all of us to our personal finish line!

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Sara competing in Ironman with daughter Olivia cheering her on

Today’s Lexi:

Σίδερο — Sídero (Iron)

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Sara being interviewed

In this episode:

This week Sara Fix, a fiercely competitive and mentally sharp athlete, shares her story of participating and placing in 28 Ironman Triathlons, and now preparing for her 30th, only 3 weeks away.

Ironman is one of a series of long-distance races organized by the World Triathlon Corporation, consisting of a 2.4-mile swim, a 112-mile bicycle ride and a marathon 26.22 mile run raced in that order.

Today, Sara, an athletic champion in every way, talks about the mental grit associated with one of the most difficult one-day sporting events in the world. As a 7th place ranking female in her age group in the world, Sara is privy to information that can address mental toughness in athletics and in life, and this she does during the episode.

Sara addresses the process of Ironman participation and qualification.
How does one qualify for an event like this? She tells us about workarounds to obstacles and the
most exhilarating moment in Ironman. How does training for a race like this parallel life?

Sara’s 3 Tips to succeed with athletic events and specifically Ironman.

1 – FAMILY FIRST!

Attack your fitness preparation and execution goals by including, not excluding, significant others.
Involving loved ones will create and inspire a long-term lifestyle sport vs a conducting a short term goal.

People often think they should hide their training and activity level. They try to fit it in and end up frustrating themselves and their family. The key is to expose the hard work. Make a calendar for the family to see. This way your family and loved ones know what you are doing, and they see the sacrifice. I agree your training should not be on their time it should be early mornings, evenings when things are winding down, times when your family is doing something that does not require your attention. If, you fit your training in and they see you are doing it when it does not affect then they are more receptive. Then there are no secrets, and you can ask for help on days you might need a little more time. Sharing in the journey also allows them the opportunity to
get involved… maybe take a swim, ride, or a run with you. Finally, encourage your family to come watch your events they will then have a visual of what compromise, dedication, hard work and commitment to a goal looks like. They will enjoy seeing that you too can work hard. It’s called walking the walk- leading by example and it is priceless

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2 – LIKE-MINDED PEOPLE

Surround yourself with like-minded people who help to create camaraderie and community. This will ensure it becomes lifestyle long term goal.

Honestly there is nothing you can do for long periods of time without support. Triathlon training has a reputation for being selfish. This reputation started years and years ago. Like any sport golf, tennis, swimming, horseback riding and skiing they take lots of training to be good and there are existing outlets that have been established like clubs, resort, schools, and training centers allowing community around these activities.

Triathlon unfortunately did not have those establishments in place so, people originally spent the hours swimming, biking, and running alone. All you need is your equipment and a road. So, people did not have to join clubs, resorts etc. to practice.

Training can get alienating and isolating. So, I along with others created clubs and put training groups into place to provide community, camaraderie, and assistance in perfecting people’s ability to swim, bike and run. Historically, look at any sport it becomes mainstream and “normal” when you can join a group and enjoy the activity. That is what I have created with developing Endure It Sports and Endure It Triathlon Club. You are part of a group learning a skill, perfecting it, and competing. This will not only allow the sport of triathlon to flourish but, people’s desire to do the sport is met for years.

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3 – NUTRITION

Train your brain (mental), train your body (physical), a very important component is that nutrition, which fuels the mind and the body!!!

Nutrition for athletes requires a specific individual plan. The key is to practice consumption of carbs, liquid, electrolytes, sodium, calories all IN TRAINING. On race day, your body should be familiar with absorbing the calories. A very specific outline of sodium mg, ounces of fluid based on seat rate and calories primarily made up of carbs to keep firing your system and burning fats too. This nutritional process is created and practiced over and over in all conditions, so you are ready to meet any challenge and be prepared for the conditions of race day. Recovery is huge and vital, and it requires hydration and plenty of protein.

Remember to fuel like an athlete, fuel your body to be strong and healthy. Food is not a mere comfort indulgence, but rather to fill voids. Use food like you use gasoline for a car to run and keep going.

Finally, join Sara and the entire crew from Endure It Sports on Thanksgiving morning 2021 for the Beat The Bird Race. Links below.

Today’s Ola Kala Moment:

Today’s Ola Kala Moment includes four tips to make it to the endzone!

Resources:

Credits:

Music: Spiro Dussias

Graphic Designer: Susan Jackson O’Leary

Please be sure to follow the Kefi L!fe podcast to ensure that you are Ola Kala in mind, body and soul.

Insta: kefilife365

For a natural and uplifting support with your health and wellness connect with Kiki to discover the beauty of essentials oils.

My.doterra.com/kefilife

This episode made possible in part by:

The Law Offices of Liston & Tsantilis Ranked #1

https://www.ltlawchicago.com

and

Kingdom Farms Whole Sale Meats

https://www.kingdomfarms.com

This podcast is for informational and educational purposes only. None of the information should be construed as medical advice. Users are encouraged to seek professional medical assistance for any significant health-related matters.

30. Massage: The Modality for All

30. Massage: The Modality for All

Incorporate Massage: A little self care goes a long way to your well being

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Molly Fournier

Today’s Lexi:

Κίνηση — Kínisi (Movement)

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Molly and Kiki

In this episode:

As we transition seasons, it’s time to introduce new methods, or re-introduce old practices of self-care to our wellness routine. Let us give ourselves permission to slowdown and make way for the naturally uplifting and scientific form of body work also known as Massage Therapy.

In this episode, Molly Fournier, LMT, shares her professional experience with Massage and how it extends quality of life, increases mobility, eliminates toxins, improves circulation and most important reduces stress. Learn the types of massage, which one is right for you and how often should you get body work done in order to feel well and be well.

Molly speaks to her experience working with athletes maintaining their peak physical condition to post-surgical massage for spine surgeries, joint replacements and joint repairs.

Molly trained in kinesiology and certified as a Fascial Movement Taping (FMT) Specialist with Rock Tape since 2014.

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Foam Rolling to Correct Posture

Today’s Ola Kala Moment:

Today’s Ola Kala Moment describes FOAM ROLLING as a simple way to relieve body pain

in the comfort of your own personal space.

Resources:

Credits:

Music: Spiro Dussias

Graphic Designer: Susan Jackson O’Leary

Please be sure to follow the Kefi L!fe podcast to ensure that you are Ola Kala in mind, body and soul.

Insta: kefilife365

For a natural and uplifting support with your health and wellness connect with Kiki to discover the beauty of essentials oils.

My.doterra.com/kefilife

This episode made possible in part by:

The Law Offices of Liston & Tsantilis Ranked #1

https://www.ltlawchicago.com

and

Kingdom Farms Whole Sale Meats

https://www.kingdomfarms.com

This podcast is for informational and educational purposes only. None of the information should be construed as medical advice. Users are encouraged to seek professional medical assistance for any significant health-related matters.

29. Rules of Staying Organized!

29. Rules of Staying Organized!

You’ve decided to get organized, now what are the steps and rules? This week, in the final episode of the Organizational Series, viable tips and rules are given to help you start the process of decluttering, resulting in peace of mind.

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Linda and Meredith of Gab It Out Before Presenting a Decluttering Speech at North Shore Senior Center

Today’s Lexi:

ΕιρήνηΕιρήνη (Peace)

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Meredith and Trisha at the Airport Traveling to Another State to Organize and Declutter

In this episode:

This week Kiki wraps up the Organization Series with organizers Linda Gusloff M.S. ED and Meredith Bennett Consultant of GAB IT OUT! They help you declutter garages, attics, basements and more. Meredith and Linda are so effective at clearing space and making a difference in one’s life, that they have been commissioned to work in 13 different states. They are available for hire anywhere if you are feeling overwhelmed with your stuff and clutter.

In this episode, specific tips, and rules to get you started with the transformation of clutter to clarity.

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Messy Closet

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Organized Closet

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Messy Bedroom

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Organized Bedroom

Today’s Ola Kala Moment:

Today’s Ola Kala Moment reminds you that your trash could very well be someone else’s treasure. Discover places to donate.

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Linda With a Youth Organizer

Resources:

Credits:

Music: Spiro Dussias

Graphic Designer: Susan Jackson O’Leary

Please be sure to follow the Kefi L!fe podcast to ensure that you are Ola Kala in mind, body and soul.

Insta: kefilife365

For a natural and uplifting support with your health and wellness connect with Kiki to discover the beauty of essentials oils.

My.doterra.com/kefilife

This episode made possible in part by:

The Law Offices of Liston & Tsantilis Ranked #1

https://www.ltlawchicago.com

and

Kingdom Farms Whole Sale Meats

https://www.kingdomfarms.com

This podcast is for informational and educational purposes only. None of the information should be construed as medical advice. Users are encouraged to seek professional medical assistance for any significant health-related matters.

28. The Decision to Get Organized- DO IT!

28. The Decision to Get Organized- DO IT!

Whether you are moving, getting ready for a new season, or most importantly decluttering for the health of it, the decision to get started is the most important step!

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Linda and Meredith of Gab It Out Hauling Stuff

Today’s Lexi:

Αλλαγή- Allagí (Change)

In this episode:

This week organizers Linda Gusloff M.S. ED and Meredith Bennett Consultant of GAB IT OUT return to discuss the first steps in getting organized in your home, office, or any personal space. As seen on Windy City Live, these dynamos deliver a life changing result and do it quickly.

These professionals are equipped to work without judging the situation and moving through an emotional process that can be daunting.

Linda and Meredith reveal the assessment and the process of getting clarity in your personal space during this second episode of the organizational series.

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Holiday Mess in the Garage

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Meredith Ready to Take Out the Mess

Today’s Ola Kala Moment:

Today’s Ola Kala Moment tells you what to do with those keys that always go missing.

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Organized Garage

Resources:

Credits:

Music: Spiro Dussias

Graphic Designer: Susan Jackson O’Leary

Please be sure to follow the Kefi L!fe podcast to ensure that you are Ola Kala in mind, body and soul.

Insta: kefilife365

For a natural and uplifting support with your health and wellness connect with Kiki to discover the beauty of essentials oils.

My.doterra.com/kefilife

This episode made possible in part by:

The Law Offices of Liston & Tsantilis Ranked #1

https://www.ltlawchicago.com

and

Kingdom Farms Whole Sale Meats

https://www.kingdomfarms.com

This podcast is for informational and educational purposes only. None of the information should be construed as medical advice. Users are encouraged to seek professional medical assistance for any significant health-related matters.

27. Release Emotional Clutter

27. Release Emotional Clutter

The emotional baggage that accompanies too much stuff resulting in too little time can be discarded! It’s time to let it go and let it be!

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Gab It Out Team

Today’s Lexi:

Συναισθήματα — Synaisthímata (Emotions)

In this episode:

This week Kiki takes control of her environment with the help of organizers Linda Gusloff M.S. ED and Meredith Bennett, Consultant of GAB IT OUT. As seen on Windy City Live, these dynamos deliver a life changing result and do it quickly.

Kiki experienced the first-hand joy of releasing emotions that are associated with distracting clutter. You can also learn why a busy room dizzies the mind, and how to combat that!

Join Linda and Meredith for a deeper look at how to clear your space and your mind in part one of the organizational series.

This episode reveals the power of feeling well with a less-is-more attitude.

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Teen Closet (Before)

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Teen Closet (After)

Today’s Ola Kala Moment:

Today’s Ola Kala Moment tells you how to GET IT DONE!

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Adult Closet (Before)

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Adult Closet (After)

Resources:

Credits:

Music: Spiro Dussias

Graphic Designer: Susan Jackson O’Leary

Please be sure to follow the Kefi L!fe podcast to ensure that you are Ola Kala in mind, body and soul.

Insta: kefilife365

For a natural and uplifting support with your health and wellness connect with Kiki to discover the beauty of essentials oils.

My.doterra.com/kefilife

This episode made possible in part by:

The Law Offices of Liston & Tsantilis Ranked #1

https://www.ltlawchicago.com

and

Kingdom Farms Whole Sale Meats

https://www.kingdomfarms.com

This podcast is for informational and educational purposes only. None of the information should be construed as medical advice. Users are encouraged to seek professional medical assistance for any significant health-related matters.