Women In Wellness: “Well-being doesn’t know what a vacation or holiday break is. It’s a lifestyle you take on, not something you pause or stop” with Sara Quiriconi and Dr. William Seeds

Mentally commit to this fact: Well-being doesn’t know what a vacation or holiday break is. It’s a lifestyle you take on, not something you pause or stop because of a trip or time of the year. When you commit full-time I had the pleasure of interviewing Sara Quiriconi. Founder and creator of the Live Free […]

Thrive invites voices from many spheres to share their perspectives on our Community platform. Community stories are not commissioned by our editorial team, and opinions expressed by Community contributors do not reflect the opinions of Thrive or its employees. More information on our Community guidelines is available here.

Mentally commit to this fact: Well-being doesn’t know what a vacation or holiday break is. It’s a lifestyle you take on, not something you pause or stop because of a trip or time of the year. When you commit full-time

I had the pleasure of interviewing Sara Quiriconi. Founder and creator of the Live Free Manifesto, “Unfck Your Body” Series, and author of “Living {Cancer} Free”, Sara is a 16-year cancer survivor who is living proof that you can move through anything. A warrior, healer, creator, and determined soul, Sara travels the world filming, interviewing, experiencing, sharing, and creating online content, speaking events and life coaching to inspire others to live a life of choice, freedom and intention. Sara holds a High Honors BFA Degree in Advertising and Design with over 8 years in the professional corporate marketing world, and now is a producer for edu-tainment content specializing in the wellness and travel sector.

Thank you so much for doing this with us! Our readers would love to “get to know you” a bit better. Can you share with us the story about how you first got involved in fitness and wellness?

I’ve been active my entire life, playing sports as a kid growing up, a gym rat through college, and being a part of an entrepreneurial family Ski & Snowboard business. I didn’t get into the profession of fitness and wellness to teach and inspire others, however, until years later after overcoming cancer, eating disorders and alcoholism years later. I was laid-off from dream job as a creative in advertising, left without the funds to commute in and out of the city to the gym I was a member at.

So, I took up yoga at a studio that had just opened up within walking distance from where I lived at the time. It was a way for me to still burn calories (that my goal back then) while being an affordable options. What started as a calorie-burner quickly turned into a life-changing practice. The more I flowed on the mat, the more I began to heal within my body and my mind after years of destroying and disconnecting from it.

I knew that if I had discovered this profound impact of yoga, well-being and taking better care of myself, many others in the world would benefit too.

That was the real “entrance” into my career and path as a fitness entrepreneur, and the seed that was planted to later leave my corporate job and begin teaching yoga full time.

Can you share the most interesting story that happened to you since you started your career?

I truly believe the story continues to evolve, and reveal each and every day! The more “breadcrumbs” of inspiration I leave in my path and throughout my life, the greater I realize there are other humans out there suffering from similar struggles and in need of the Live Free message I have experience to share.

This may be a vague answer, but it’s the honest truth!

Today, I get many messages from individuals I used to teach back in Boston 5+ years ago sharing how much my yoga classes influenced their lives. Today, I receive many emails and DM’s on social media of other “warriors” expressing how one nugget or phrase I mentioned in a live, post or share positively impacted them to change or connect. So, it continues!

Can you share a story with us about the most humorous mistake you made when you were first starting? What lesson or take-away did you learn from that?

My need to perfect and plan each class sequence prior. When I was learning to teach yoga, I was so focused on getting the right “flow” down, to be sure I wouldn’t screw up in the class when teaching. Or, forget something on one side.

Over time, I realized that no matter how much I planned or memorized a sequence, I ended up teaching something different anyway! A good teacher instructs and leads to who is in the room; not what is on their personal agenda. As a guide, it’s take the crowd in front of you from Point A — from where they begin — to point maybe T on the timeline. It’s not point Z, where you had intended, but landing somewhere in between on the guided way is exactly where the students needed to go for that day and in this point in time.

In teaching yoga, and in life, no matter how much you plan, be prepared to throw it completely out the window and teach to what (or whom) is in front of you.

Can you share with our readers a bit about why you are an authority in the fitness and wellness field? In your opinion, what is your unique contribution to the world of wellness?

I’ve met a lot of instructors and wellness leaders who have done their trainings, and teaching from what they’ve learned in the books. When you, as an instructor and leader, come from a place of struggle, hardship and triumph — the need to overcome obstacles yourself along the way — it’s another 3-dimensional layer of education that you cannot receive in the classroom.

Life lessons, developed resilience, and on-the-ground experience create a layer of uniqueness to each leader for the message he/she has to share.

That’s what I have.

A health-focused travel, wellness and lifestyle leader who’s overcome addictions, cancer, divorce, relocation, career changes, severe low self-esteem, and other unhealthy habits: that’s a doctorate degree in the life of resilience.

None of us are able to achieve success without some help along the way. Is there a particular person who you are grateful towards who helped get you to where you are? Can you share a story about that?

My ex-husband supported me, emotionally and partially financially, when I transitioned from my corporate job in marketing and design to becoming a yoga teacher and health professional full-time.

When I was laid-off from my corporate job, freelancing for two years, until finally finding another full-time job in design, they were some hard moments of not feeling good enough — yet again. For the moments I wanted to give up, in every way, he always shared the belief with me that something good will happen and come.

Later, when I decided I wanted to teach yoga full-time, I left my job in corporate marketing and slowly began to take on more classes to support my portion of the expenses. It was really hard, at that time, picking up classes in a very competitive market. There were so many moments where I wanted to give up teaching, throw in the towel, and thought it would just be easier to quit and go back to a corporate job instead.

He always instilled in me, don’t. That wouldn’t make me happy, so keep trying, motivated and pressing forward. It will happen. And, later, it did! I may not be in this fitness profession had I not kept pushing on forward.

Ok thank you for all that. Now let’s move to the main focus of our interview. We all know that it’s important to eat more vegetables, eat less sugar, exercise more, and get better sleep etc. But while we know it intellectually, it’s often difficult to put it into practice and make it a part of our daily habits. In your opinion what are the 3 main blockages that prevent us from taking the information that we all know, and integrating it into our lives?

1. You don’t deserve to be healthy. (Internal mental blocks keep us from walking our talk. Often times, only one stoping us from making those healthier choices in the moment are our own past beliefs of ourselves.)

2. Being Healthy has one definition. (Nope, it has many! It’s about finding what works best for YOU to keep it a lifestyle, not a trend designed for someone else that has a completely different body and DNA make-up than yours.)

3. “I need to give up doing XYZ…” when it’s actually more about what you’re adding in, not taking away. (When we only focus on the foods we’re giving up, the activities we’re weening out, then we’re not able to see the greater focus of all the healthy upsides we have to gain!)

Can you please share your “5 Non-Intuitive Lifestyle Tweaks That Will Dramatically Improve One’s Wellbeing”? (Please share a story or an example for each, and feel free to share ideas for mental, emotional and physical health.)

1. A healthy lifestyle starts in your mind. Once you recognize that YOU have the mental power and mindset capacity to really “think yourself healthy” then you have the power in each and every moment to CHOOSE that healthier choice when the moment presents itself.

2. There are so many different forms of exercise and movement — you don’t need to choose just one, and keep exploring all forms until you find what works best for you…in this moment. I cannot tell you how many different sports, movement methodologies, exercises, and fitness regimes I’ve tried. I’m not just a Yogi, or athlete. I run, use kettlebells, life weights, use the stair master on occasion and can kick a soccer ball. You don’t need to fit one category of fitness, nor do you need to like the first one you try either!

3. Taking on a healthy lifestyle is like giving birth to a child: it’s not a part-time job, it’s a full-time commitment.

Mentally commit to this fact: Well-being doesn’t know what a vacation or holiday break is. It’s a lifestyle you take on, not something you pause or stop because of a trip or time of the year. When you commit full-time

4. Travel isn’t a time to slack off from fitness. Travel can actually be one of the best motivating forces to keeping you healthy long-term! When you travel, you have the opportunity to try out different classes, switch up your gym routine, run a new city, and experience other healthy trends that your home-base doesn’t offer.

5. Schedule it in, and just start somewhere. Scheduling in movement time will give you that time in your already busy day. Just starting gets your gears in motion, because there will never be any “right time” to start moving and taking better care of yourself. NOW is the ideal time!

As an expert, this might be obvious to you, but I think it would be instructive to articulate this for the public. Aside from weight loss, what are 3 benefits of daily exercise? Can you explain?


Energy is motion, and exercise puts that energy INTO motion. Even on the days you don’t feel like working out, or feel tired beforehand, after getting started, you’ll notice the energy level will increase from the increase in oxygen to the blood and brain.


When you’re working out, you increase the oxygen moving through the body. Exercise sets off endorphins, which improve the prioritizing functions of the brain. After exercising, the ability to figure out your greater priorities improves, blocking out distractions, and to better concentrate on the task at hand. “Sorry, Facebook, not today! I’m finishing this project to head to the gym on time.”


There’s something that happens when you start taking better care of yourself physically. Soon enough, you probably start eating healthier, and like a ripple effect, many other areas of your life begin to shape and take form for the better as well. Passion comes from clear intuition, drive, and determination to achieve whatever goal is set out in front of you. Passion is the fuel that gets you there, accomplishing your dream.

For someone who is looking to add exercise to their daily routine, which 3 exercises would you recommend that are absolutely critical?

Mobility. Meditation. Play!

Mobility exercises, such as stretching, yoga, and general exercises designed to improve balance and flexibility are key to injury prevention and overall long-term health in your body.

Meditation, because the mind is just as much a muscle as your quadricep, tricep and abdominals. And, on the days that you “just don’t feel like going to the gym” — your MIND will be the muscle that gets you there to work all the others.

Play, because if any movement or exercise you’re doing isn’t “fun” in some way, or you’re feeling the benefit of it, you’re going to give it up faster than you started. The key too fitness and a healthy lifestyle is taking on long-term habits, not short-term attempts.

Is there a particular book that made a significant impact on you? Can you share a story?

“The Subtle Art of Not Giving A F*ck” by Mark Manson.

This book gave me a few lessons:

1. You can swear while getting a message across and still be professionally viewed

2. The world is ready — and needs — real talk and in-your-face honestly (Warrior) not just the coddling and kind approach

3. Spend your time valuing and putting an effort towards only that which really matters the most to you. I’m not a pleaser, I’m here on this planet to make REAL, impactful change on others’ lives. That requires being real, and nothing that’s sugar-coated or band-aided

You are a person of enormous influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger. 🙂

A Warrior Revolution, where we inspire and uplift each other with stories and messages of triumph, overcoming personal struggle points. This could be a virtual platform, that leads to something greater, such as forums, events, and online programs for those who cannot afford or reach professional help, and more.

So many out there struggle with mental health issues and feelings of being alone in their journey because of not having access to the right tools, or the money to receive it (eating disorder patients run into this all the time, where health insurance cuts their funding, even when he/she is far from healed).

I would love to be the pioneer leading such a revolution that empowers each other to RISE above all.

Can you please give us your favorite “Life Lesson Quote”? Do you have a story about how that was relevant in your life?

I have 14 of these lines, so it’s tough to choose just one! I wrote a Live Free Manifesto, showcasing the 14 life lessons I live, breathe, make decisions on, and take action by.

Manifesto Link: https://saraquiriconi.com/product/live-free-manifesto-poster/

Here it goes:

“You have the power to choose any life you desire to live.”

There is a big differentiator between the mindset of a Warrior and the mindset of majority. Majority can come across as “victims” of what life has done to or given them. Their circumstances are the cause of something external that has done them wrong in some way.

A Warrior, however, like an entrepreneur in many ways, takes full responsibility for each and every cause and outcome — good and bad. The freeing part of all of this? Once you accept responsibility for every outcome, you also realize you have control over every choice and opportunity you take as well. All of those choices connect together to create what is called our LIFE!

We are very blessed that some of the biggest names in Business, VC funding, Sports, and Entertainment read this column. Is there a person in the world, or in the US whom you would love to have a private breakfast or lunch with, and why? He or she might just see this if we tag them 🙂

Richard Branson. He’s a pioneer and leader in “play” and no stopping at a no. Someone who believes in transparency. thinking outside the box, and personal well-being, Branson is a man who is leaving a legacy of leadership and light.

A breakfast, coffee, yoga class or airplane tour interviewing him about what he would leave for the world after him, and how it can live beyond, would be inspiring and a message I would appreciate being able to share that insight with others from the interview in a video format.

What is the best way our readers can follow you on social media?

URL: livefreewarrior.com

Instagram: @livefreewarrior https://www.instagram.com/livefreewarrior/

YouTube: Live Free Warrior https://www.youtube.com/channel/UCezoJy-GslJSO_FzsFetYew

Facebook: Sara Quiriconi https://www.facebook.com/livefreewarriortv

Twitter: @livefreewarrior https://twitter.com/livefreewarrior

Vimeo: Live Free Warrior https://vimeo.com/livefreewarrior

Pinterest: Live Free Warrior https://www.pinterest.com/livefreewarrior/

LinkedIn: Sara Quiriconi https://www.linkedin.com/in/squiriconi

Thank you for these fantastic insights. We wish you only continued success in your great work!

— –

About the author:

Dr. William Seeds is a board-certified orthopedic surgeon and physician specializing in all aspects of sports medicine and total joint treatments. With over 22 years of experience, Dr. Seeds is focused on providing the most innovative results to those seeking to maximize their performance, relieve injuries, and live a healthy lifestyle.

We use cookies on our site to give you the best experience possible. By continuing to browse the site, you agree to this use. For more information on how we use cookies, see our Privacy Policy.