Sustainably Healthy: Recent Episodes
Knica Lee
The health and wellness podcast to help you find a sustainably healthy lifestyle that fits you! There is not a one size fits all approach to reaching health & fitness goals, so tune in for some inspiration and education that I’ve learned over the past 10 years of my health journey.
This week, Knica talks about her thoughts behind her recent post about what you are doing that is probably holding you back from achieving your health and fitness goals.
Check out my brand new guide: Seven Habits for Lasting Results
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On this episode, Knica shares tips on how she navigates social outings while prioritizing her health and fitness goals at the same time. She talks about setting boundaries with friends and family, what to eat before and during and event, and so much more!
Catch the replay of How to Avoid Summer Setbacks
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On this week's episode, Knica answers one of the most common questions she gets in her nutrition coaching business... How do I get my family to eat healthy with me?
She shares how she gets her son and husband to make healthier choices and also offers great tips to secretly add simple swaps to the meals you are currently eating to make them more nutritious.
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This week Knica shares her opinion on fear mongering and food shaming. If you have struggled with overwhelm and confusion due to everyone on the internet telling you that baby carrots are bad for you, this episode is a must listen!
Carbs are known to have a bad rap..
This week Knica talks about carbs and her thoughts on if you should be consuming them or not!
Happy Mother's Day! This week Knica shares her experiences and lessons she's learned in the past 11 years of being a mom.
Aunt Flo about to show up any day now?
This week, Knica shares her 3 biggest tips to stay on track despite the lack of energy and motivation you might feel leading up to your period.
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This week Knica shares her answer when asked who she doesn't help in her nutrition coaching business.
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On this week's episode, Knica talks about her opinion on supplements and which supplements you should or shouldn't take!
Check out the supplements Knica takes
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On this episode, Knica talks about the very popular topic going around right now, do walks count as intentional movement?
Listen to hear her thoughts on the subject!
On this week's episode, Knica talks about why self-development is one of the most important habits out of the Sustainable Seven.
She get's a little personal by talking about her recent disagreement with her husband and shares why that was a pivoting moment for her in her journey to healing her relationship with herself!
I hope this episode inspires you!
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On this week's episode of the Sustainably Healthy Podcast, Knica talks about the one thing that helps her achieve her goals faster than anything else...
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This week Knica shares the 5 things she reminds herself of when she is in a funk.
We all experience funks on our health and fitness journey. This doesn't mean you have to toss your goals out the window.
If you're currently trying to pull yourself out of a funk, this episode is for you!
Knica gets HEATED on this week's episode as she goes through the comments on a recent thread she came across on Facebook about weight loss.
On this week's episode, Knica talks about the 3 mistakes you need to avoid if you want to make significant progress on your fat loss journey.
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Tune in to this week's episode where Knica goes over circumstances when weight loss can be negatively effecting your health.
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This week Knica dives into a few important factors to consider before going into a cut or calorie deficit. Not everyone is ready for a fat loss phase. She talks about what you need to do to be mentally and physically ready!
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This week, Knica shares her recent experience with a current obstacle she is facing and how she handles circumstances that are out of her control..
How you can support the Podcast:
Share it to your Instagram story or Facebook feed and tag @coach.knica.lee
Write a rating or review on your podcast platform
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If you are interested in 1:1 coaching please submit an application HERE
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I have talked a lot about my past and how I've achieved sustainable health, but this week I share where I'm currently at in my journey and what goals I'm working towards.
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This week, Knica talks about how being a chronic rule follower is holding you back from making significant progress on your fat loss goals.
On this episode, Knica shares her 5 biggest tips to get the most out of a challenge so you can benefit long-term instead of repeating the same cycle of relying on motivation to succeed.
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On this week's episode I share the one tip that has helped me most overcome my all-or-nothing mentality.
Join us in the Sustainably Healthy Facebook Community to sign up for the Time to Make a Change Challenge!
This week we dive deep into why online nutrition calculators and macro tracking apps don't work long-term and the one thing no nutrition calculator takes into account!
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Download "Calculate Your Own Macros" Guide
Listen to my very first interview on the Mile 17 Podcast!
Join me on an inspiring journey as I share my story in the latest episode of the Mile 17 Podcast! From navigating the challenges of teenage motherhood to evolving into an entrepreneur on a mission to impact the lives of women grappling with the all-or-nothing mentality, we delve into the highs, lows, and pivotal moments that shaped my path.
If you're a fan of motivational and self-development podcasts, Colton's channel is a must-listen.
Discover the resilience, lessons, and triumphs that fueled my transformation and learn how you too can overcome obstacles and chase your goals.
Subscribe to Colton's podcast now to catch this empowering episode and unlock a wealth of insights that might just resonate with your own journey. Get ready for a dose of inspiration and actionable takeaways!
On this episode I go over the 5 red flags to watch out for when participating in a fitness challenge.
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This week I'm sharing a little snippet of my 7 part series in the Sustainably Healthy Community: Fat Loss, Fitness, & Nutrition Tips for Strong Women
I'm taking it back to the basics by covering the Sustainable Seven Habits to succeed on your health and fitness journey. These 7 simple habits are going to help you develop a strong foundation to succeed and not be another statistic that doesn't follow through with their New Year Resolutions.
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On this week's episode, I share my feelings about my most recent encounter with the scale.
Although it didn't read what I had expected, I am grateful to be in a place where it doesn't affect me as much as as it did in the past.
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Sharing my thoughts on ingredients like artificial sweeteners, seed oils, and organic vs non-organic food choices!
I share my opinion on the popular weight loss medications like Ozempic and Semaglutide injections and why they aren't optimal for long-term health.
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I am never one to promote any sort of restriction, even with alcohol! Tune in to learn about my thoughts on when alcohol can be a part of your lifestyle and mindset shifts to have when you need to work on reducing it!
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On this episode I talk about the seasons of a health and fitness journey for women. We talked about the "seasons" we experience throughout each month when it comes to your menstrual cycle, the seasons of the year when it comes to reaching a specific goal, and the seasons of life when it comes to prioritizing your health.
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It's already the week of Thanksgiving! On this episode I share with you my top 5-ish "What NOT to do" during the week of Thanksgiving to help you continue on your path toward Sustainable Health!
On this episode I mentioned my 3 part training on How to Avoid Unwanted Holiday Weight Gain: Access the training for $12.99 HERE
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On this episode I talk about the changes I am making to the Sustainably Healthy Community and why I am shifting my content to help those who are already working out.
I also share my top 3 tips if you are new to CrossFit or want to get started!
Post-workout recovery shake
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Black Friday Sale buy 3 months get one free! Offer ends November 30th!
We've all made mistakes in our past. Today I share the 3 biggest mistakes I've made in the past as a nutrition coach and what I do now to continue to improve every single day!
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Why stress is preventing you from losing fat. Is your body ready for fat loss? Listen in on this week's episode to learn more about how to reduce stress to prepare your metabolism for a fat loss phase!
On this episode I broke it down for ya step-by-step!
If you want to know my proven method on how to calculate your own macros, you will not want to miss this episode.
Click HERE to download my free guide on How to Calculate You Own Macros
Click HERE to apply for 1:1 coaching!
On this week's podcast episode I dove into a few of the topics I wrote about in my daily newsletter last week and my thought process behind why I decided to share tips on them.
If you would like access to my Quick & Simple High Protein Recipe E-book CLICK HERE
You will also be added to my daily newsletter with education, motivation, and nutrition tips each day of the week!
CLICK HERE to join my Sustainably Healthy Community so you have access to join my 3 week series on How to Avoid Unwanted Weight Gain Throughout the Holidays!
You may think that your lack of consistency could be due to the fact that you can't stay motivated or you just don't want it bad enough. In this episode, I share the real reason why you keep falling off and how to never fall off again.
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Anxiety has always been a struggle for as long as I can remember.
I am no therapist and still have a lot of work to do but these things I mention on the episode have helped me tremendously this past year.
If you enjoyed this episode please let me know!
Also feel free to join us in the Sustainably Healthy Community for more support on your journey to a healthy and happy lifestyle!
This week's episode is all about how to get back on track when you have a weekend full of over indulgences!
We all have been there but the last thing you should do is let it turn into a snowball effect and completely give up on your health and fitness goals!
If you would like more support on your journey, join us in the Sustainably Healthy Community!
Last week I shared a series on "how to lose 30-50 lbs in less than a year sustainably without sacrificing your mental health and decided to make this week's episode all about explaining exactly what to do in each phase and breakdown what to expect each month!
Here is the TDEE calculator I mentioned in the episode.
Join us in the Sustainably Healthy Community for a 7 day trial with the code (FREEWEEK)
Tune in to this episode where I share exactly how to become the healthiest version of you as quickly as possible!
If you enjoyed this episode please share with a friend or leave a rating or review!
Join us in the Sustainably Healthy Community for guidance and support on your journey to a healthier, happier, and more confident version of you!
On this episode, I share my experience and mistakes when participating in multiple back-to-back challenges and why I was against them for quite some time. That wasn't until I created the Sustainable 7 Habits Challenge. The challenge that gets you results without restriction and teaches you how to sustain those results long term!
If taken seriously, this challenge will be the last challenge you ever have to participate in to achieve your health and fitness goals for good.
Register for the challenge and get a chance to win 6 months of 1:1 coaching for FREE!
How often do you tell yourself that "you're just not the type of person who ___" *insert some lame excuse as to why you're not willing to do what it takes to reach your goals.
In this episode I go over why you're the one standing in your own way and how your brain is wired to believe whatever you tell it.
So what are you telling yourself daily that is holding you back from becoming the healthiest version of you?
CLICK HERE if you would like to be added to the waitlist of the Sustainable Seven Challenge.
Every week I share a journal prompt in my Sustainably Healthy Community to cultivate a growth mindset, and today's prompt was "Write down 5 things you want to accomplish within the next 5 years. Then write down 5 things you have accomplished in the past 5 years."
In this vulnerable episode, I go more into detail about what my goals are for the next 5 years. I also share the things I am incredibly proud of accomplishing in the past 5 years.
This exercise was great for me to believe that I am capable of accomplishing a lot that I don't give myself credit for. I hope it does the same for you too.
I also announced the launch of my Sustainably Healthy App!
Sign up early to get a head start before I launch my next challenge in the very near future!
Welcome to another episode of the Sustainably Healthy Podcast! In today's discussion, we're diving deep into a crucial topic that might be holding you back from realizing your health and wellness goals – the art of people pleasing.
Living a healthier lifestyle isn't about conforming to others' expectations; it's about embracing your own choices and priorities. We get it, navigating social situations and familial dynamics can be tricky, but staying true to yourself is vital on this journey.
Imagine this scenario: you're at a family gathering, determined to stick to your health commitments. But then, the pressure comes in – a cousin offering a shot, a grandmother insisting you indulge in her homecooked meals. Suddenly, your own goals take a backseat to please others.
But every time you prioritize others' expectations over your own well-being, you're actually saying no to yourself. You're saying no to that self-confidence you've been striving for, the fitness milestones you're chasing, the vibrant life you envision.
In this episode, we unravel the power of people pleasing and how it hampers your progress. We share strategies to reclaim your journey and say yes to you:
- Define Your "Why" Discover how a clear understanding of your "why" empowers you to stick to your commitments, even in the face of temptation.
- Set Non-Negotiables Establish unwavering rules for yourself, forming a strong boundary between what you're willing to do and what doesn't align with your goals.
- Have Tough Conversations Learn how to communicate your goals and boundaries, even if it means confronting unsupportive individuals. Your health journey is about you, and that's perfectly okay.
- Give Yourself Time Understand that breaking the cycle of people pleasing is a process. With practice, saying no to others and yes to yourself becomes second nature.
So, if you're ready to break free from the shackles of people pleasing and truly embrace a journey that's all about you, tune in now! Let's rewrite the narrative together and unleash your potential for a sustainably healthy life.
If you are looking for additional support on your journey, check out my website for information on how to work with me
https://www.sustainablyhealthy.online/
This week I share my thought's on what I believe body positivity means and how to cultivate it on your health and wellness journey!
Took some time away from social media and podcasting to rediscover my "why". It has been a rocky and emotional roller coaster of a journey for me and my coaching business but I am getting back to my roots and remembering why I became a coach in the first place.
If you are interested in becoming a 1:1 client of mine, follow the link for more information on how to apply and join today! https://www.sustainablyhealthy.online/
In this week's episode, I talk about the 3 things I would go back and tell myself at the start of my health and fitness journey.
If you are just getting started on your journey, this episode will hopefully help save you from making a lot of the same mistakes I did at the start of my journey!
Join my Sustainably Healthy Community for a support system and education to get you started on your journey today! We'd love to have you!
On this episode of the Sustainably Healthy Podcast, we dive in to all things protein! Join me as I talk about the benefits of consuming enough protein and actionable tips to help you get enough on a daily basis!
The protein powders mentioned in this podcast were:
Level-1 (Cinnamon Cookie Batter)
Collagen with Dermaval
Post-workout Stack
On this episode we dive deeper into how to break free from mom guilt, guilt of investing into yourself, and the guilt of making your health a priority. I will talk about the guilt I have experienced during my own journey and share with you why investing into YOU is the best investment you can make.
Tune in to our final day of this transformative workshop!
On this episode I talk about the 7 sustainable habits that you can focus on incorporating into your routine today!
If you would like to watch the video session and have access to the resources, click HERE
Tune in to hear all about how to shift your mindset when it comes to healing your relationship with food!
In this episode I talk all about how to develop a growth mindset and overcome the all-or-nothing mentality when it comes to building a sustainably healthy lifestyle!
Access the visual replay to all of these calls HERE
In the Led by Lee Community, we are hosting a 3 day free training on how to heal your relationship with food so you can finally reach your health and fitness goals!
In this episode, we dive deep into understanding and being aware of nutrition. Join us as we debunk common myths about food, explore the concept of energy balance, and discuss the role of macronutrients and micronutrients in our overall health.
During this workshop, we'll help you develop a healthier relationship with food and empower you to make informed choices that support your well-being. Whether you're struggling with emotional eating, feeling overwhelmed by nutrition information, or simply wanting to improve your understanding of what you eat, this workshop is for you.
Tune in as we discuss the importance of mindful eating, the benefits of macro tracking, and how to incorporate a balanced approach to nutrition in your daily life. We'll provide practical tips, strategies, and insights that you can immediately implement.
Don't miss out on this transformative workshop that will help you break free from food fear and cultivate a positive mindset towards nutrition. Get ready to learn, grow, and become the healthiest version of yourself.
Join us in the Led by Lee Facebook Community for access and information for future trainings like this one!
Today's podcast was originally going to be about "Is the Sacrifice Worth the Reward?"
BUUUUT....
Naturally my brain wanted to hop from one topic to another so I hope you enjoy this episode of random thoughts that I had to inspire you to live a Sustainably Healthy lifestyle! Enjoy!
In this episode I go over 10 tips to help you stay on track this summer! Summer can be packed with so many vacations and temptations to hold you back from reaching your health & fitness goals!
Mentioned in this episode:
Download my FREE SUMMER GUIDE HERE
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Use Discount Code (SHCOMMUNITY23) to save $$
With all of the misinformation and fear mongering out there, I wanted to share my opinion on what's sustainable!
In this episode I talk about how a sustainably healthy lifestyle is different for everyone and how you can create a lifestyle that serves you without sacrificing your mental health.
How to improve your confidence on your health and wellness journey! In this episode I talk about the difference between self-confidence and self-esteem and exactly how to improve your confidence in anything you set your mind to! If you enjoyed this podcast you will love my Sustainably Healthy Community: https://buy.stripe.com/6oEfZT6S605D7VS5km
In this episode I talked about self sabotage on a health and fitness journey and how to be in control of your thoughts! Join the Sustainably Healthy Membership today- https://buy.stripe.com/6oEfZT6S605D7VS5km and use the discount code SHCOMMUNITY to get your first 3 months for $9.99 per month! (Offer ends 4/23/23)
Dear Joshua, 4 years of marriage has been a breeze. You make loving you way too easy. Thank you for having the patience to love me and pick me for the rest of our lives. I love you most♥️
Just earned another nutrition certification and wanted to share with you all of the great things I’ve learned and how I’m applying it to my current clients!
In this episode I talk about why it’s so important to invest into yourself to move the needle forward
Tune in to hear my opinion when it comes to trusting your intuition and healing your relationship with food
In today’s episode I am joined by our very first guest! The one and only Zaedon (stanky) James! Zaedon is my 10 year old son who is quite mature for his age as he prioritizes a growth mindset in all that he does! Listen to this podcast to hear exactly what makes me so dang proud to call this sweet sweet boy my son♥️
In this episode I share my frustration with the fitness industry and how promoting weight loss isn’t something I want to be known for. Let’s make mindset sexy instead!
Join me next week for my 3 day free training on How to Pull Yourself Out of a Funk on Your Health & Fitness Journey! Register https://knica-lee.mykajabi.com/how-to-pull-yourself-out-of-a-funk-on-your-health-fitness-journey And join my private Facebook community for access to nutrition tips and all previous and future free trainings I’ll hold there! Https://www.facebook.com/groups/ledbylee/
My experience with tracking my steps and the reason behind step counts and why they are so popular.
In this episode I dive into what inspired me to name this podcast and my group coaching program Sustainably Healthy and what that means to me.
Learn all about me, the experiences I’ve been through, and what helped shape me into the person I am today.