Conquer The Day: Recent Episodes
Brian Pickowicz and Lindsey Rago
If you’re an ambitious professional, seeking to better your body, master your mind, and elevate your spirit, Conquer the Day hosted by Brian Pickowicz and Lindsey Rago is the podcast for you.
Brian and Lindsey are seasoned fitness and wellness coaches who help their clients ascend to the next level of their life by building practical, actionable habits into their daily routines.
This podcast brings a raw, open dialogue on the tactics and strategies you need to get incredible results and build a healthy life, while learning to better manage the other areas of life that matter most.
From experts in nutrition, physical fitness, personal growth, mindfulness, and relationship habits Conquer the Day brings on experts from every field to everything you need to live a more active, fulfilling life.
Our mission is to create a weekly experience that gives you a jumpstart, gets you moving and helps you become the leader, you’ve always wanted to be!
Tune in and together, let’s Conquer the Day!
What if the reason you're exhausted, stuck, and spinning your wheels... isn’t because you’re not working hard enough—but because you’ve been ignoring the one thing that makes everything else better?
In this episode, Coach Lindsey sits down with The Fitness Project client Candice Casey—a mom of 3, business owner, and former yo-yo dieter who finally broke the cycle.
Candice shares:
- How she lost 33 lbs without burning herself out
- Why successful women struggle to stay consistent with their health
- The moment she realized investing in herself was the best business move
- What changed when she stopped being annoyed at herself and started leading from overflow
- How her husband (also her business partner) supported her journey
- Her advice for women who are tired of the all-or-nothing cycle
This one’s honest, energizing, and packed with practical gold.
🎧 If you’re ready to stop running on empty and start reclaiming your strength—this is your sign.
Where to Connect with Candice:
https://www.facebook.com/candidlycandie/
Where to learn more about Catalyst Wealth Coaching:
https://www.catalystwealthcoaching.com/
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you feel like stress, pressure, and an overwhelming schedule are constantly pulling you away from your health goals? In today’s episode, Lindsey shares three powerful strategies he uses to stay grounded, healthy, and high-performing—even when life is at its busiest. You’ll learn how to treat your health like an investment, incorporate stillness to reset your mind, and use stress as a signal for growth instead of burnout. Whether you're leading a business, a team, or your family, these tools will help you build the capacity to lead without sacrificing your well-being. Tune in to learn how to stay strong, clear, and in control—even when life doesn’t slow down.
Highlights
- The real reason stress builds—and why it’s not just about your schedule.
- Three proven strategies to expand your capacity and stay consistent with your health.
- How to treat your health like an investment, not just a task on your to-do list.
- The surprising power of stillness in building resilience and mental clarity.
- Using stress as a signal for growth rather than a sign of failure or weakness.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you ever wonder why some people are able to completely transform their lives, while others stay stuck in the same frustrating cycle? In today’s episode, Brian dives into the real reason most people fail to create lasting change—and it’s not because of their workout plan or diet. You'll learn how your mindset and internal drive shape your ability to follow through, and why developing a burning desire is the key to finally breaking free. We’ll walk you through a powerful framework to set a clear aim, build emotional leverage, and ignite the fire that drives real transformation. Tune in to discover how to strengthen your mindset, sharpen your focus, and finally become the person you’re meant to be.
Highlights
- The real reason most people fail to make lasting fitness and lifestyle changes.
- Why a new workout or diet plan won’t fix your problems without a mindset shift.
- The power of a burning desire and how it fuels transformation.
- A step-by-step process to create emotional leverage and lasting motivation.
- How to set a clear vision for your future and align your daily actions with it.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you find yourself falling off track whenever life gets stressful? Do moments of overwhelm lead to skipped workouts, poor food choices, or complete shutdown? In today’s episode, we’re revealing the emotional skill every high-achiever needs to stay consistent — especially when things get messy. You’ll learn a simple, repeatable tool called the IMS Process that helps you process difficult emotions, calm your nervous system, and take aligned action instead of reacting. We’ll also share a personal story of how mastering this skill transformed our own consistency in fitness, work, and life. Tune in to build the emotional muscle that keeps you on track, no matter what life throws your way!
Highlights
- Why high-achievers often fall off track during stressful seasons.
- How unprocessed emotions hijack your consistency.
- The IMS Process: a simple 4-step tool to regulate your emotions in real time.
- The connection between emotional mastery and long-term fitness success.
- How to build consistency by being present, not perfect.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Do you find yourself letting your fitness slip when life gets busy? Are long workdays, family obligations, or constant chaos making it feel impossible to stay consistent with your health goals? In today’s episode, Brian shares three powerful habits that high performers can use to stay fit, focused, and energized—even during their busiest seasons. You’ll learn how to build momentum with a simple morning keystone habit, use fasting to simplify your nutrition, and optimize your sleep for peak performance. These strategies are designed to help you thrive without needing more time, willpower, or perfection. Tune in and discover how to stay consistent with your fitness while still showing up fully in your business, family, and life.
Highlights
- Why high performers often lose consistency during busy seasons—and how to prevent it.
- The power of keystone habits and how to use one to anchor your day.
- Using fasting as a simple tool to cut noise, increase focus, and stay lean.
- The connection between sleep and performance—and why recovery matters more than willpower.
- How to adapt your fitness strategy to match your current season of life.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Are you feeling the pressure to get “summer ready” but unsure where to start—or how to actually follow through this time? In today’s episode, we’re giving you the ultimate 90-day blueprint to help you build real momentum without sacrificing your business, family, or sanity. You’ll learn the #1 key to a lasting transformation, the 3 essential stages of fitness progress, and why most people never actually reach their goals. We’re also diving into the real reasons consistency feels so hard—and how shifting your mindset and strategy can unlock your healthiest, most confident self. Tune in to make this the last summer you ever have to “get ready,” and instead become someone who’s always ready to conquer the day!
Highlights
- The real reason you're struggling to stay consistent—it's not time or motivation.
- How to get crystal clear on your summer fitness goals and why they actually matter.
- The 3 essential stages of a sustainable fitness transformation.
- The most common mindset and strategy mistakes that sabotage long-term results.
- A 90-day game plan to build confidence, energy, and freedom—starting today.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you feel like you’re constantly running out of time, even though your health is begging for attention? If your career is thriving but your energy is tanking, this episode is for you. Today, we’re breaking down the #1 skill that helps high performers finally take control of their health—without needing extra hours in the day. You’ll learn how to own your time, expand your capacity, and follow a fitness formula that actually fits your busy schedule. Plus, we’ll reveal the 3 biggest blindspots that keep high achievers stuck in the cycle of burnout and inconsistency. Tune in to learn how to get in great shape, no matter how packed your calendar is!
Highlights
- Why fitness feels impossible when you’re busy—and the real reason behind it.
- The #1 mindset shift that transforms how you manage your time and energy.
- The difference between being a task manager vs. a results producer.
- Three powerful levers to expand your personal capacity (without burnout).
- The EFFECTIVE fitness formula: how to train and eat well with very little time.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you ever feel like you're too busy or too far behind to make a real change in your health? In today’s episode, we sit down with Delaina, who went from being 100 pounds overweight and overwhelmed in law school to losing 80 pounds, becoming a marathon runner, and transforming her entire life. She shares the pivotal moments that pushed her forward, the unexpected challenges she had to overcome, and the mindset shifts that kept her going—even when she wanted to quit. We’ll dive into the habits that made the biggest impact, the lessons she learned along the way, and the ripple effect this journey had on her confidence, career, and relationships. If you're feeling stuck and unsure where to start, this episode will give you the inspiration and strategies to take that first step. Tune in to hear Delaina’s incredible story and learn how you, too, can create lasting change!
Highlights
- The pivotal moment that made Delaina realize she needed to change her health.
- The biggest mental battles she faced while losing 80 pounds and running marathons.
- The unexpected work that goes into staying fit beyond just diet and exercise.
- How transforming her health impacted her confidence, career, and relationships.
- The advice she would give to anyone feeling stuck and unsure where to start.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Are you feeling stuck between where you are and where you know you could be? Do you find yourself tolerating less than your best, unsure how to move forward? In today’s episode, we’re breaking down the powerful concept of Bridging the Gap—a simple, actionable framework to help you define where you want to go, identify what’s holding you back, and create a clear path to transformation. We’ll guide you through key questions to gain clarity, uncover the skills and mindset shifts you need, and set strong intentions to elevate every area of your life. Tune in and start closing the gap between your current reality and your full potential!
Highlights
- The concept of “Bridging the Gap” and how it applies to personal and professional growth.
- How to identify where you currently are vs. where you want to be.
- Recognizing the key skills, beliefs, and mindset shifts needed to close the gap.
- Why tolerating less than your best keeps you stuck—and how to break free.
- How intentional transformation positively impacts not just you, but everyone around you.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you ever feel like, despite your success, you’re constantly battling stress, self-doubt, or even burnout? Why do so many high achievers unknowingly sabotage their own growth while striving for more? In this episode of Conquer the Day, we sit down with Luke Parker, a master coach for Tony Robbins, to uncover the hidden patterns that keep top performers stuck and the mindset shifts needed to break free. We’ll explore the power of servant leadership, how prioritizing relationships fuels success, and why integrating faith into daily life provides clarity and resilience under pressure. Plus, Luke shares practical tools to help you manage energy, rewire limiting beliefs, and lead without burning out. If you’re ready to step into your next level without the overwhelm, this episode is for you!
Highlights
- The hidden blind spots that cause high achievers to self-sabotage.
- How to rewire limiting beliefs and break free from burnout.
- Why prioritizing relationships fuels success rather than competing with it.
- The power of servant leadership and how it creates unstoppable growth.
- How integrating faith into daily life provides strength, clarity, and resilience.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Change can be hard.
Whether it's changing your nutrition habits, how you show up in your business, or other changes you want to make in your personal life.
The good news is that regardless of WHAT you want to change, all change occurs in the same 5 stages.
In this podcast, we're discussing the 5 stages of transformation and how you can leverage them to make any transformation in your life.
In this podcast we discuss:
💡 We talk about: ✅ The 5 Stages Of Every successful transformation ✅ Why most people stay stuck in an old habit or pattern ✅ How to identify patterns of success in your own journey ✅ What it takes to have the courage to make a permanent change ✅ How to turn your pain into mission and purpose.If you're feeling stuck in an old, unhealthy habit, this podcast is the perfect starting point for you.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you constantly feel exhausted, yet the moment you try to rest, your mind won’t shut off? Is stress draining your energy, making it harder to stay productive at work and committed to your health? In today’s episode, we’re diving into the real causes of burnout and why working harder isn’t the solution. You’ll learn how to spot the early warning signs of burnout, implement a simple 3-step daily routine to prevent it, and discover powerful recovery strategies to rebuild your energy. We’ll also share expert-backed techniques to reset your nervous system, improve sleep, and reclaim focus so you can perform at your best—without sacrificing your well-being. Tune in to break free from burnout and take back control of your health and productivity!
Highlights
- The real reason burnout happens—and why stress isn’t the real problem.
- Key warning signs that indicate you’re on the verge of burnout.
- The 3-step daily routine to prevent burnout and sustain high energy.
- Powerful recovery strategies to reset your nervous system and rebuild focus.
- How to create boundaries and lifestyle shifts that keep burnout from returning.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Are you feeling stretched thin, creatively blocked, or like you’re constantly running on fumes? In today’s episode, we’re diving deep into burnout—how to recognize it, navigate through it, and reignite your spark. We’re joined by Reina Lombardi, a licensed mental health counselor, board-certified art therapist, and entrepreneur who faced burnout head-on and rebuilt her energy, health, and creativity from the ground up. Reina shares her personal journey from overwhelm to balance, along with practical strategies to prevent burnout and incorporate sustainable self-care into your busy life. Whether you’re struggling to find time for yourself or feeling stuck in a creative rut, this conversation will help you reconnect with your passion and purpose. Tune in and learn how to conquer burnout before it takes over your life!
Highlights:
- The subtle signs of burnout and how to differentiate it from everyday fatigue.
- Why entrepreneurs stop prioritizing play—and how that leads to creative blocks.
- Reina’s personal journey of overcoming burnout after Hurricane Ian and business expansion stress.
- Practical strategies to reclaim your energy, set boundaries, and prevent burnout.
- How creative therapies like art therapy and EMDR can help reignite passion and mental clarity.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you find yourself shutting down mentally when stress and overwhelm hit? Does it feel impossible to break free from the cycle and regain control? In today’s episode, we’re walking you through 8 actionable steps to combat mental shutdown and manage overwhelm effectively. We’ll help you identify the triggers and patterns that lead to shutdown, show you how to prioritize what truly matters in the moment, and share powerful techniques to change your state and condition new, stress-resilient habits. By the end of this episode, you’ll have the tools to tackle overwhelm head-on and create a healthier, more proactive mindset. Tune in to break the cycle and take back control of your mental energy!
Highlights
- The common patterns and triggers that lead to mental shutdown and overwhelm.
- How to normalize stress and remove self-judgment to create space for change.
- Identifying cues and building real-time awareness of overwhelm triggers.
- Practical strategies to change your state, clarify priorities, and solve problems effectively.
- Conditioning new patterns and creating stress-resilient habits to tackle challenges earlier.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Are you tired of starting and stopping your fitness journey every year? Does it feel like you can’t break free from the cycle of frustration and inconsistency? In today’s episode, we’re sharing the ultimate 6-step blueprint to help you master your fitness and create a healthier, happier you in 2025. We’ll break down each step, from upgrading your identity to focusing on strength training, daily movement, and eating a balanced diet, plus the power of emotional well-being in maintaining consistency. Tune in to finally put an end to the cycle and start seeing lasting results this year!
Highlights
- The biggest mistakes that cause most people to fail their fitness journey.
- Why upgrading your identity is the key to lasting health and fitness success.
- The science behind strength training and why it’s the “fountain of youth.”
- How small daily actions, like 20 minutes of activity, can transform your health.
- The connection between emotional well-being and consistency in your fitness journey.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Are you ready to make 2025 the year you finally achieve the balance, energy, and growth you’ve been striving for? In today’s episode, we’re diving into the highlights of Thrive 2025, an exclusive goal-setting workshop designed to help you reflect on 2024’s lessons, discover your WORD of the year, and align with your highest self. During this episode, we walk through crafting meaningful goals that inspire growth and building a roadmap for success in Q1 and beyond. If you’re looking for clarity, focus, and a renewed drive to create your most fulfilling year yet, this episode is a must-listen. Tune in and let’s Thrive in 2025 together!
Highlights
- The importance of reflecting on 2024’s lessons to create a strong foundation for the new year.
- How to identify and align with your WORD of the year to guide your intentions and actions.
- The process of setting meaningful, stretch goals that inspire growth and fulfillment.
- Building a clear roadmap for Q1 success and creating momentum for the rest of 2025.
- Practical strategies to maintain focus, energy, and balance as you work toward your goals.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
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Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
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Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Are you tired of starting your fitness journey only to quit a few months later? Does it feel like every year you set the same health goals but never seem to reach them? In today’s episode, we’re revealing the 6-step blueprint to finally break free from the cycle of inconsistency and transform your health in 2025. We’ll dive into the common pitfalls that derail progress – like winging it, short-term thinking, and letting emotions take over – and show you how to overcome them with simple, actionable strategies. If you're ready to stop restarting and start building the healthy, consistent life you deserve, this episode is for you!
SIGN-UP FOR THE 6-STEP BLUEPRINT NOW: https://fitnessproject.kartra.com/page/6stepblueprint
Highlights
- Why most people fail at their fitness goals – and how to avoid common pitfalls like winging it and short-term thinking.
- The power of upgrading your identity to become a fit, healthy person instead of just chasing goals.
- How strength training 3x per week can boost metabolism, longevity, and overall health.
- The importance of daily intentional movement and how just 20 minutes can reduce stress and improve your lifespan.
- How practicing gratitude and emotional fitness can enhance physical health and help you stay consistent year-round.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
What if the key to getting in shape in 2025 isn’t about the perfect diet or workout plan, but about transforming your mindset? Are you tired of starting fitness programs only to fall off track a few weeks later? In today’s episode, we reveal four powerful mindset shifts that will help you stay consistent, overcome setbacks, and finally achieve the lasting results you deserve. From reshaping your identity to thinking long-term, these strategies are designed to help you break free from short-term fixes and build sustainable habits. Tune in to learn how upgrading your mindset can transform not just your fitness, but your entire life!
Highlights
- Why shifting your identity is the key to lasting fitness success.
- How to stop negative stacking and prevent one bad day from derailing your progress.
- The power of starting fresh and focusing on the present, not your past self.
- Reframing your goals by thinking in 5-10 year terms for sustainable results.
- Practical questions to reset your mindset and make better decisions in the moment.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you find it hard to stay present and appreciate the simple moments in life? In today’s episode, we’ll guide you through a calming gratitude meditation designed to ground you in the present and help you fully embrace the gifts around you. This meditation will help you release tension, reflect on the people and experiences that bring you joy, and cultivate a deeper sense of abundance. Whether you're feeling overwhelmed or simply want to reconnect with the beauty of the present moment, this practice will leave you feeling lighter and more centered. Tune in and let gratitude guide your day forward!
Highlights
- The power of grounding yourself in the present moment through mindful breathing.
- How to cultivate gratitude by reflecting on small joys and life’s simple pleasures.
- Visualizing abundance and connection to feel part of something greater.
- Expressing appreciation for your body and the experiences that have shaped you.
- A guided practice to carry the feeling of gratitude with you throughout the day.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Are you ready to take an honest look at your life and set yourself up for an incredible 2025? In today’s episode, we’re walking you through a powerful framework inspired by Michael Hyatt’s life domains to help you assess your happiness and fulfillment across key areas of your life. You’ll learn how to identify the areas that need the most growth, reflect on what’s working, and uncover the lessons holding you back. Plus, we’ll share actionable insights to help you set intentional goals for the year ahead and a free worksheet to guide your reflection. Tune in to start building a life filled with more purpose, fulfillment, and success!
Highlights
- Breaking down Michael Hyatt's life domains and how they shape your overall fulfillment.
- How to rate your happiness and fulfillment in different areas of life on a scale of 1-10.
- Identifying the 2-3 life domains that are essential for growth in the year ahead.
- Reflecting on what led to success in your most fulfilling areas and what held back progress in others.
- Actionable steps to analyze your results and create a clear plan for personal growth in 2025.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you find yourself constantly busy but still feel like you’re falling short of your goals? Are overwhelm and burnout keeping you from showing up as your best self? In today’s episode, we’re diving into strategies to help you reclaim your time, prioritize what truly matters, and create balance in your life. We’ll share practical tips for managing your schedule, setting boundaries, and overcoming the guilt that often comes with saying “no.” Tune in to learn how to align your daily actions with your long-term vision and take charge of your time and energy!
Highlights:
- How overwhelm and burnout can prevent you from achieving your goals.
- Practical strategies for managing your time and prioritizing effectively.
- The importance of setting boundaries and overcoming guilt when saying "no."
- How to align your daily actions with your long-term vision.
- Tips for creating balance and maintaining energy in a busy life.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you find it hard to stay consistent with your nutrition because life feels too busy? Are packed schedules, family commitments, or endless to-do lists leaving you reaching for less healthy options? In today’s episode, we’re diving into practical meal prep strategies designed to save you time, reduce stress, and keep you aligned with your health goals. We’ll guide you through planning with purpose, prepping smarter (not harder), and building a system that seamlessly fits your lifestyle. Whether you’re a busy professional or managing a household, these tips will help you stay on track and feel more energized. Tune in to discover how small steps in meal prep can lead to big results in your nutrition and overall well-being!
Highlights
- The biggest time-wasting mistakes people make when meal prepping (and how to avoid them).
- How to plan your meals with purpose to stay consistent with your health goals.
- Smart, stress-free strategies to make meal prep feel effortless and achievable.
- Tips for juggling nutrition with a packed work schedule or family commitments.
- The key to building a meal prep system that saves time and fits your lifestyle.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do the holidays leave you feeling stressed and off track with your health goals? Between hectic schedules, indulgent meals, and endless to-do lists, it’s easy to let healthy habits fall by the wayside. In today’s episode, we’re sharing 5 powerful tips to help you alleviate holiday stress and stay on track with your health, no matter how busy life gets. From redefining success and setting minimum training standards to practicing mindful eating and cultivating gratitude, these strategies will empower you to prioritize your well-being while enjoying the season. Tune in and discover how to stress less, stay present, and conquer the holidays with confidence!
Highlights:
- The importance of defining success and setting realistic goals during the holiday season.
- How to establish your "minimum training" routine to maintain consistency.
- The power of prioritizing meals over snacks for better energy and balance.
- Practicing mindful eating: letting fullness and satisfaction guide your choices instead of strict calorie counts.
- Cultivating gratitude and presence to reduce holiday stress and improve overall well-being.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you find yourself frustrated when you don’t see results fast enough in your fitness journey? Does the pull of instant gratification make it hard to stay consistent with your health goals? In today’s episode, we’re diving into the power of The Compounding Effect and how small, consistent decisions lead to incredible long-term results. Drawing inspiration from the life of legendary investor Warren Buffett, we’ll explore how patience, persistence, and the right mindset can transform your body and health. You’ll also learn why starting today, no matter where you are, is the key to building lasting progress. Tune in to discover how to break free from short-term thinking and take the long view on your fitness success!
Highlights
- The role of instant gratification in derailing your progress and how to overcome it.
- Understanding the compounding effect and its application to fitness and health.
- Why starting today is the best decision for long-term success, no matter your current stage.
- Drawing lessons from Warren Buffett’s persistence and decision-making for your fitness journey.
- The importance of finding mentors and references to guide and accelerate your progress.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you ever feel like you’re sacrificing your own well-being to succeed professionally? In today’s episode, we dive into a powerful conversation with Robin Houser, a Licensed Mental Health Therapist and Women’s Empowerment Coach, who shares her journey of reclaiming self-worth and prioritizing self-care. Robin opens up about how healing from trauma, shifting her mindset, and investing in her wellness fueled her success, both personally and professionally. We'll discuss how self-care is more than a luxury—it's a foundation for achieving true potential. If you’ve ever struggled to put yourself first or felt unworthy of investing in yourself, this episode will inspire you to start your own journey to empowerment.
Highlights:
- The hidden barriers to self-care that high-achieving women face, from self-doubt to past trauma.
- How trauma and unworthiness can impact professional growth and personal wellness.
- Robin’s journey of reclaiming self-worth and prioritizing wellness as a foundation for success.
- Practical self-care habits for busy professionals to integrate into their daily lives.
- Shifting from "surviving" to "thriving" through mindset and self-care transformation.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you find yourself struggling to stay healthy when you’re under the weather? Does a mild cold or flu derail your wellness routine, leaving you feeling helpless or frustrated? In today’s episode, we dive into expert-backed strategies for recovery and the mindset shifts that make all the difference when you’re sick. We’ll explore the common “default modes” that keep people stuck—either giving up on their habits altogether or pushing through without rest—and show you how to find a balanced approach to recovery. From sleep and hydration to gentle movement and stress reduction, we’re sharing five essential tips to help your body bounce back faster. Tune in to learn how to conquer sickness with confidence and make recovery an active part of your wellness journey!
Highlights
- The two common “default modes” people fall into when they’re sick—and how each affects recovery.
- Key mindset shifts to transform sickness from a setback into a chance to support your body’s healing.
- How to distinguish between “peripheral” and “central” symptoms to adjust your approach to recovery.
- Five actionable recovery tips: sleep, gentle movement, hydration, nutrient-dense foods, and stress management.
- Why recovery is an active process, and how these holistic practices can reduce both the impact and duration of sickness.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you feel overwhelmed by your busy schedule, leaving little time to focus on your health and fitness? Are you stuck in the same unhealthy cycles, feeling like there's no way to break free? In today’s episode, we’ll dive into the root of those limiting beliefs and excuses that are keeping you from making progress. We’ll show you how to reclaim your power of choice and share simple strategies to make healthier decisions, no matter how hectic life gets. Tune in to discover how to stop feeling like a victim to your schedule and start taking control of your health today!
Highlights:
- Identifying the mindset blocks that are keeping you stuck in unhealthy routines.
- How to reclaim your power and stop using a busy schedule as an excuse.
- Practical tips for making better health decisions despite time constraints.
- Simple strategies to prioritize your fitness and wellness daily.
- Shifting from a reactive to a proactive approach in your health and life choices.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you worry about losing your fitness routine while traveling? Whether it’s a business trip or a vacation, maintaining your health can feel daunting when you're away from home. In today’s episode, we’re sharing five essential tips to help you stay consistent and on track, no matter where your travels take you. From planning ahead to resetting each day, we’ll provide actionable strategies that empower you to prioritize your health while enjoying your trip. Tune in to learn how to navigate travel challenges and return feeling accomplished and energized! Highlights:
- Planning for Success - Discover why committing to a fitness plan before your trip is crucial for staying consistent on the road.
- Setting Up Your Stay - Learn how to choose accommodations and pack essentials that create an environment conducive to your health goals.
- The Power of Routine - Understand the importance of establishing a morning routine to keep you anchored and focused during travel.
- Nutritional Strategies - Explore the benefits of prioritizing protein-heavy meals over snacks to maintain energy and avoid unhealthy cravings.
- Mindful Indulgence - Gain insights into how to navigate social situations and make mindful choices that align with your fitness objectives without feeling deprived.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you feel overwhelmed by trying to get back in shape while balancing a busy life? In today’s episode, we’re sharing the 5 fitness essentials every busy professional needs to simplify their routine and see real results. We’ll dive into the core habits like strength training, whole foods, and prioritizing sleep, while also exploring the mindset shifts that make fitness sustainable. You’ll learn why repetition is more powerful than adding complexity and how mastering your emotions and thoughts can accelerate your progress. Tune in to reconnect with your purpose and start making fitness a natural part of your life!
Highlights:
- The importance of focusing on fitness fundamentals: strength training, whole foods, hydration, and sleep.
- Why repetition of successful habits beats adding more complexity to your routine.
- How mastering your emotions and thoughts plays a critical role in maintaining long-term fitness progress.
- Shifting your mindset to value progress over speed for sustainable results.
- Reconnecting with your purpose when you’re feeling stuck or struggling to stay motivated.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Are you feeling stuck in a cycle of bad habits, despite your drive to succeed? Do you find yourself struggling to stay consistent with your health goals, unable to break free from unhealthy routines? In today’s episode, we’ll introduce a simple, proven system designed specifically for high-achievers to get unstuck, break bad habits, and regain control of their health. We’ll dive deep into the root causes of these habits and walk you through actionable steps to reclaim your routine and start seeing results. Tune in and learn how to overcome the obstacles holding you back, and start leading a healthier, more productive life!
Highlights:
- The common pitfalls that keep high-achievers stuck in unhealthy habits.
- How to identify the triggers that lead to bad habits and loss of control.
- A simple, proven system to break free from destructive routines.
- Practical strategies for rebuilding healthier habits that last.
- How to regain control of your health and create long-term success in all areas of life.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you often feel overwhelmed or anxious and struggle to get back on track no matter how hard you try? In today’s episode, we’re sharing a powerful keynote speech designed to help you realize that you have more control over your state of mind than you think. We’ll introduce you to three simple tools—breathing exercises, journaling, and keystone habits—to help you regain clarity and start your day with purpose. You don’t need to be perfect; just 1% better each day can create the momentum you need. Tune in to learn how to shift your mindset and take back control of your day!
Highlights:
The key reason why we often feel overwhelmed and anxious without realizing it.
How your state of mind controls your decisions and life direction.
A simple breathing exercise to calm your body and break out of stress.
Using journaling as a mental decluttering tool to regain clarity and focus.
How creating a keystone habit can create momentum and help you get 1% better each day.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you find yourself constantly battling with food, feeling like your diet is always one step away from falling apart? Are stress, emotions, or social situations derailing your progress toward your nutrition goals? In today’s episode, we’re going to dive into how you can build a healthier relationship with food so you can find more balance, strengthen your discipline, and make consistent progress. We'll explore why your relationship with food is the foundation of lasting success, how to evaluate and improve it, and practical steps to start transforming your nutrition habits today. Tune in to take control of your relationship with food and fuel your body for success!
Highlights:
The core reasons why your relationship with food can make or break your nutrition goals.
What it means to have a relationship with food and how to evaluate your current patterns.
How stress, emotions, and social situations influence your food choices.
Practical steps to improve your relationship with food and make healthier decisions.
How mindful eating can transform your approach to food and enhance your progress.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life? -- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations: https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway @conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you feel isolated from your family or struggle to build meaningful relationships? In today’s episode, we dive deep into the truth about quality relationships and how you can repair strained family dynamics. We’ll share our personal experiences, including the challenges we faced in reconnecting with our families and how forgiveness played a crucial role in healing. You’ll learn how to start building healthier relationships, both with others and yourself, and discover the power of being present and curious. Tune in to strengthen your family bonds and create the fulfilling relationships you deserve!
Highlights:
How isolation can negatively impact mental health and relationships.
The importance of forgiving yourself to heal and build healthier connections with others.
Real-life stories of rebuilding strained family dynamics and creating deeper bonds from Brian & Lindsey.
Why building a healthy relationship with yourself is key to fostering quality relationships with others.
Practical tips on being present and curious to make moments with loved ones truly matter.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life? -- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations: https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway @conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you feel like meditation is too time-consuming or overwhelming to fit into your busy life? In today’s episode, we’re introducing you to the power of body scan meditation—a quick and simple mindfulness practice designed to relieve stress and increase mental clarity. We’ll debunk common misconceptions about meditation, explain the benefits of body scanning, and even guide you through a short meditation that you can integrate into your daily routine. Learn how this powerful tool can help you reduce tension, lower stress, and enhance your productivity. Tune in and discover how just a few minutes of meditation can make a lasting difference in your day!
Highlights:
Common misconceptions that stop busy professionals from trying meditation.
What a body scan meditation is and why it’s an effective stress-relief tool.
The biological impact of meditation on stress hormones and the nervous system.
How body scan meditation can increase mental clarity and productivity.
A quick guided body scan meditation to help you reduce tension and relax instantly.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life? -- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations: https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway @conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Are you caught in the cycle of putting off your fitness goals because you're waiting for the “right” time to start? Do you find yourself with great intentions, but struggle to take meaningful action? In today’s episode, we dive into the Law of Diminishing Intent and how it could be the silent force keeping you stuck. We’ll explore why your motivation fades over time, the consequences of delay, and actionable strategies to break through procrastination. Tune in to learn how to stop delaying, start doing, and finally follow through on your commitment to a healthier you!
Highlights:
The hidden psychological factors that cause you to delay taking action on your fitness goals.
How the Law of Diminishing Intent explains why motivation fades over time.
Real-life examples of people trapped in the cycle of procrastination and how it impacts their health.
Strategies to capitalize on your initial motivation and turn intentions into immediate action.
The power of small steps and creating an environment that supports consistent progress.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life? -- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations: https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway @conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Are you searching for the mindset needed to achieve extraordinary feats? In today’s episode, we sit down with Pierce Showe, a 22-year-old ultra-endurance runner who became the youngest person to complete the Triple Crown of 200s in 2023. Pierce shares the mental toughness and faith that fueled his journey through three 200+ mile races in just three months. We dive into his training, the challenges he faced, and the practical lessons you can apply to your own fitness goals. Tune in to learn how to push past doubt, overcome pain, and achieve the seemingly impossible!
Highlights:
The driving force behind Pierce Showe’s decision to take on three 200+ mile races.
Nature vs. nurture: How Pierce developed his extraordinary grit and resilience.
The mental and physical preparation required for ultra-endurance challenges.
How Pierce overcame doubts and stayed mentally strong during grueling races.
Key lessons and advice from Pierce for anyone starting or restarting their fitness journey.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life? -- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations: https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway @conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Are you curious about how to start meditating but feel like you don't have the time? In today’s episode, we'll show you how to begin a meditation practice in under a minute. We'll explore why many people shy away from meditation, demystify what meditation truly is, and guide you through a quick and effective meditation exercise. You'll also learn how focusing on your breath can ground you and discover the biological benefits of this practice. Tune in to find a simple and speedy way to bring calm and clarity into your life!
Highlights:
The common misconceptions that prevent people from trying meditation.
A clear definition of what meditation is and its purpose.
Techniques to become more grounded by focusing on your breath.
A step-by-step walkthrough of a one-minute meditation exercise.
The biological effects and benefits of regular meditation practice.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life? -- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations: https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway @conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you want to learn how mindfulness can help you achieve a balanced and fulfilling life? In today’s episode, we sit down with Head Coach Brian Pickowicz to delve into his transformative mindfulness journey. Brian shares the challenges he faced when he first started practicing mindfulness and the techniques that have been most effective for him. We discuss how mindfulness has helped him become more present in daily life, balance family and work, and handle work-related stress. Plus, Brian offers practical tips for high-achievers new to mindfulness and valuable lessons learned along the way. Tune in to discover how mindfulness can help you conquer anxiety and lead a more balanced life!
Highlights:
The initial challenges Brian faced when starting his mindfulness practice.
Effective mindfulness techniques that helped Brian become more aware of his emotions and thoughts.
How mindfulness has improved Brian’s presence in daily life and reduced anxiety.
Practical tips for incorporating mindfulness into a busy schedule, balancing family and work.
Valuable lessons and advice for high-achievers new to mindfulness.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life? -- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations: https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway @conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Are you overwhelmed by conflicting fitness advice and struggling to stay motivated? In this Q&A episode, we tackle your most pressing questions about finding motivation, creating lasting habits, and balancing work life with fitness goals. We'll provide clarity on how to sift through conflicting information about diet and exercise, and share practical strategies to maintain consistency. Join us as we break down the complexities of fitness and wellness, helping you find the path to a healthier, more balanced life. Tune in to conquer confusion and take charge of your fitness journey!
Highlights:
Practical tips for finding and maintaining motivation in your fitness journey.
Strategies to transform healthy activities into enjoyable and lasting habits.
Effective methods to balance work life and fitness commitments.
Clarifying the truth behind conflicting dietary and fitness advice.
Navigating the sea of health information to make informed decisions.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations: https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Have you ever wondered what it takes to lose 40+ lbs and keep it off for life? In today’s episode, Lindsey Pickowicz shares her inspiring journey of overcoming self-image struggles, yo-yo dieting, and unhealthy habits to become the best version of herself. We’ll dive into her early fitness challenges, the pivotal moment that sparked her mindset shift, and the sustainable changes she made to commit to her health. Lindsey also opens up about transforming her identity, balancing fitness goals with self-love, and how you can make similar lasting changes in your own life. Tune in to discover the secrets to achieving lifelong wellness and becoming who you truly want to be!
Highlights:
Lindsey Pickowicz's early struggles with self-image and yo-yo dieting.
The pivotal mindset shift that led to her sustainable health transformation.
Strategies Lindsey used to commit fully to her health and fitness journey.
The process of changing her identity from unhealthy habits to self-confidence and self-love.
Balancing fitness goals with self-acceptance and maintaining long-term wellness.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations: https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Are you curious about what it truly takes to transform your body and mindset? In today’s episode, we dive deep into Brian's incredible journey of losing 65+ pounds and becoming the healthiest version of himself. Discover how he transitioned from a college football player to a dedicated bodybuilder, overcoming skepticism and a lack of support along the way. We'll explore the mental and physical transformations he underwent, and how changing his mindset was key to his success. Tune in and get inspired to conquer your own fitness journey!
Highlights
Where and when Brian decided to get in shape and start his fitness journey
Transitioning from a college football player to a dedicated bodybuilder
Overcoming skepticism and lack of support from others to pursue his goals
The mental transformation that accompanied his physical changes and how bodybuilding helped him become who he wanted to be
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations: https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Are you confused about what your metabolism really is and how it affects your health? Are you tired of not knowing which popular beliefs are true or false? In today’s episode, we're delivering a comprehensive Metabolism Masterclass to demystify this complex process and bust those pervasive myths. We'll delve into what your metabolism truly is, debunk popular misconceptions, and reveal the secrets to achieving lasting transformations. Tune in to uncover the facts and strategies you need to effectively boost your metabolism and transform your health!
Highlights:
Demystifying your metabolism and explaining its true function and importance
Debunking common metabolism myths and identifying what actually works
Revealing secrets to achieving lasting transformations through effective metabolic strategies
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Have you ever wondered what it takes to become a successful runner? In today's episode, we sit down with TFP coaches Katelyn and Stephen Gannon, to discuss their incredible journey into the world of running. From their initial steps at The Fitness Project to conquering marathons, they share their personal experiences, challenges, and victories. You'll hear about their first running memories, insights from their latest races, and valuable advice for new runners looking to start their own journey. Tune in to discover how to elevate your running game physically, mentally, and nutritionally with tips from two of the best in the field!
Highlights:
The inspiring story of how Katelyn and Stephen Gannon became coaches at The Fitness Project.
Personal insights on what they love most about coaching and how it has contributed to their personal growth.
An exploration of their fitness journey, focusing on their transformation into fitness-conscious individuals.
The pivotal moments that led them to focus on running and their accomplishments in the field.
Practical advice for new runners, covering physical, mental, and nutritional aspects of starting a running journey.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Have you ever thought about the connection between wealth and health? Are you curious about how mastering your well-being can lead to mastering your finances? In today’s episode, we're going to show you how the principles of wealth management can be directly applied to your health. We'll dive into the power of compounding habits, understanding your health story, and mastering the fundamentals. By the end of this episode, you'll see how investing in your health now can yield significant long-term benefits, just like a well-planned financial portfolio. Tune in to learn how to build a healthier, wealthier future!
Highlights:
The critical connection between financial health and physical well-being.
The power of compounding: how small, daily health investments yield long-term benefits.
Crafting your new health story: understanding and redefining your personal health narrative.
Mastering the fundamentals: sleep, nutrition, exercise, hydration, and relationships.
Strategies to ensure your health habits compound positively over time, much like financial investments.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you want to start running but aren't sure where to begin? Whether it's your first time or you're getting back into it after a long break, this episode is for you! Brian and Lindsey share their personal running journeys, from their initial struggles to becoming ultra-marathoners. We'll cover everything you need to know, from how to prepare and start your training, to injury prevention and the essential running mindset. Tune in for practical tips, gear recommendations, and strategies to keep you motivated and injury-free. Let's conquer the challenge of running together!
Highlights:
Personal stories: Brian and Lindsey's journey from non-runners to ultra-marathoners.
How to start running: Essential tips for beginners and those returning to running.
Training plans: How to structure your running routine, including intervals and heart rate zones.
Injury prevention: Key strategies to keep your body healthy and avoid common running injuries.
The running mindset: Tips for staying motivated and mentally strong during your runs.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Are you struggling with discipline? Maybe you're a former athlete or someone who used to train consistently, but now you find it difficult to maintain your fitness and health. In this episode, Brian Pickowicz, head coach at The Fitness Project, shares ten strategies to help you reclaim your discipline, get unstuck, and feel like an athlete again. This isn't just for former athletes; it's for anyone who wants to revive their energy and standard of life. Brian discusses his personal journey, the importance of confronting the truth, resetting expectations, and finding new challenges. Tune in and start your journey towards becoming the best version of yourself!
Key Points:
- Confront the Truth: Face your current situation head-on and acknowledge where you are.
- Meet Yourself Where You're At: Start from your current fitness level without comparing to your past achievements.
- Build a New Vision: Set new, realistic goals that fit your current lifestyle and responsibilities.
- Reset Your Expectations: Focus on small, achievable goals to build momentum.
- Leverage Small Wins: Celebrate small victories to keep yourself motivated.
- Learn the Language of Your Body: Listen to your body's signals and adjust your training accordingly.
- Upgrade Your Approach: Try new training methods and dietary approaches to find what works best for you.
- Find a New Challenge: Push yourself with new types of exercises or fitness goals.
- Stay Consistent: Create a routine that you can stick to and make fitness a regular part of your life.
- Seek Support: Surround yourself with a supportive community or a fitness coach to keep you accountable.
Resources + Links:
Intuitive Eation 101 | How to Eat Mindfully: https://youtu.be/09z4caeIzzo
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Have you ever wondered what it takes to completely transform your life, even when faced with overwhelming challenges? In today's episode, we're joined by our long time client Jami Blouin, who shares her incredible journey of losing over 100 pounds, quitting smoking, and becoming the best version of herself. Discover how Jami overcame severe health issues, managed the stress of being a single mother and successful professional, and made lasting changes to her lifestyle. She'll reveal the hardest habits to break, what kept her motivated, and the key factors that made her transformation possible. Tune in to be inspired and learn how you can start your own journey to a healthier, more fulfilling life!
Highlights
- Jami's initial struggles with severe health challenges and her life before getting healthy
- The roadblocks Jami faced that made it seem impossible to get healthy
- How Jami found the motivation to start and the pivotal moments that kept her committed to her goals
- The hardest habits Jami had to break, and the strategies she used to overcome them
- The profound impact Jami's transformation has had on her personal and professional life
Resources + Links:
"Breaking the Habit of Being Yourself" By Dr. Joe Dispenza: https://a.co/d/biifc6R
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you often find yourself trapped in a cycle of negative self-talk? Are those inner criticisms holding you back? In today’s episode, we dive deep into the destructive nature of self-deprecating thoughts and how they can undermine your self-worth, confidence, and overall quality of life. We'll share personal stories, practical strategies, and powerful mindset shifts to help you build awareness, challenge negative thoughts, and foster a more positive inner dialogue. Join us to transform your self-talk and elevate your journey to personal growth and success!
Highlights
The deceptive and debilitating nature of negative self-talk and its impact on your life.
Personal stories of overcoming self-deprecation and its effect on personal and professional growth.
Practical strategies for building self-awareness and challenging negative thoughts.
The importance of shifting from negative to neutral and then to positive self-talk.
Journaling prompts and exercises to identify and transform limiting beliefs and toxic internal dialogue.
Resources + Links:
6 Journal Prompts to Uproot Negative Self-Talk and Start Being Kinder to Yourself TODAY: https://go.thefitnessproject.us/journalprompts
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations: https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you want to be a healthy example for your kids? Are you struggling to find time for your fitness and health amidst the chaos of parenting and a busy professional life? In today’s episode, we sit down with special guest Sarah Ahmad, fitness rockstar, business owner, and mom of four, to uncover the principles of being a healthy role model for your kids. We’ll explore practical strategies for prioritizing personal fitness, even with a packed schedule, and discuss the mindset shifts that can help you stay committed to your health goals. Sara will share her experiences and tips on balancing workouts, managing nutrition, and setting a positive example for her children. Tune in to learn how to lead an active lifestyle, instill healthy habits in your kids, and navigate the challenges of parenting with grace and determination. If you’re ready to conquer the day and inspire your family to do the same, this episode is for you!
Highlights
- How to make time for yourself as a busy parent and business owner.
- How to be an example of health for your kids.
- The difference between being the example for your kids and teaching them directly.
- The best advice for parents learning to prioritize their health.
- How to be a positive example for your kids and help them value health.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations: https://thefitnessproject.us/client-transformations/
Connect with Sarah Ahmad
Instagram | @trinitysara
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you struggle to build new habits, despite wanting to get healthy? Are late-night snacking, stress eating, or skipped workouts holding you back from reaching your goals? In today’s episode, we're going to guide you through proven frameworks and techniques to break free from these limiting habits and make productive changes to your daily life! We’ll also break down what constitutes a bad habit, explain how habits work, and introduce a powerful 3-step process to start changing the habits that are holding you back. Tune in to conquer bad habits and take back control of your health!
Highlights
The underlying reasons making it so easy to fall back into old habits.
Understanding habits + how we build new ones.
The habit cycle and its four key stages.
How we begin to change the cycle to build better habits.
Lengthening your fuse to increase the space between STIMULUS and RESPONSE.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you want to take your craft to the next level? In today’s episode, our special guest is the Queen of Hospitality herself, Laurie McGuire, a top producing real estate agent located in Dallas with 17 years of experience in sales & leadership! We’ll have a high energy conversation full of positivity as we break down Laurie’s secrets to honing all facets of life – from work to family to health and everything in between! She’ll share her expert advice on how to create a raving fan experience, engage authentically through client immersion, and lead with hospitality in your business. We’ll also go over several powerful mindset shifts + skills you can implement into your belief system in order to open yourself up to and share even more abundance. If you want to be the best you can be at your craft, no matter the industry, then you’re in the right place! Discover what it takes to uphold excellency in business and in life!
Highlights
- The key to creating a raving fan culture + the rewards of client engagement.
- How to fine tune your belief system to open yourself up to more abundance.
- Powerful mindset shifts for prioritizing positivity, gratitude + energy.
- The secret sauce to becoming the BEST at your craft (in whatever industry you’re in!).
- Expert advice for balancing work, family, and your own health & well being.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Connect with Laurie McGuire
Instagram | @excitedrealtor
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Do you wake up feeling scattered? Do you have the desire to change your body, get healthy and build new habits, but you still fall into that cycle of being inconsistent? We know how hard it is to prioritize yourself when you have your business, your career, your family, and your personal life vying for your attention and time. We’re here to share a simple and effective routine you can put in place for 10 minutes a day, that will set you up to build healthy habits, see the results you want, and more importantly, end each day feeling successful.
Highlights
- The simple way to set your focus and intention to win the day
- How to identify top tasks to prioritize for maximum impact
- How to see results with 10 minutes of movement or exercise
- A simple daily practice for to calm your nervous system and focus
- Healthy foods to eat for breakfast and start your day strong
Resources + Links:
Check out our quick 1-minute meditation
Join the 5-day Energy Reset Challenge HERE!
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
If complacency is holding you back, then this is your episode! This week, we are sharing five mindset shifts that will shake you out of and keep you out of the trap of complacency! You’ll be able to apply these building blocks on your journey to finally stepping out of your comfort zone to be better. We’ll give you the keys to mastering motivation, extracting limiting beliefs, and much more – so you can stop sabotaging yourself once and for all. Tune in to escape complacency + take back control of your health!
Highlights
- Why we fall into the trap of complacency + stay in our comfort zones.
- Aim to win by finding your own version of winning.
- Choose to grow rather than staying in your comfort zone.
- What we need to avoid the MOST when making a shift.
- How to extract the limiting beliefs holding you back.
- Take control of your mind to escape complacency once and for all.
Resources + Links:
Winning by Tim Grover
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Here’s how you can set yourself up for success this spring! As we ramp up to a new season of growth, you may be wondering how you can get fit + stay focused even during busiest seasons. This week, we’re sharing several valuable fundamentals you can utilize to improve your odds and create lasting results. You’ll learn how to prepare yourself for massive growth, become a master of your time, eliminate the things holding you back, and even more. Tune in to discover the easiest way to achieve your health goals, no matter the season you’re in!
Highlights
- Tactical keys for getting fit + staying focused even while in a busy growth season.
- The absolute essentials you need before you ramp up your focus.
- Become a master of your time and schedule to advance your health.
- Creating boundaries + eliminating the things keeping you stuck.
- Mastering the basic fundamentals for sustainable health & fitness.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
If you’re coming out of every weekend feeling guilty, THIS is what you need to break the overeating cycle! Today, we are sharing tangible action steps + strategies you can add to your toolbox to rewrite unhealthy habits and stop falling off track once and for all. We’ll dive into the roots of why we overeat, why we crave certain foods, and how it affects our health & fitness long term. By the end of this episode, you’ll have everything you need to make lasting progress no matter what day of the week. Tune in to start breaking old patterns and become the master of your weekends!
Highlights
- Breaking down weekend cravings + how it affects our bodies long term.
- Why we fall off track + the 3 C’s of overeating on the weekends.
- Actionable strategies to break the cycle of overeating on the weekends.
- Keystone habits for making better progress on your health & fitness goals.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
So many people struggle with overeating or undereating because they've lost touch with what their body is actually trying to tell them. In this episode, we break down the top hunger and fullness cues and how they feel, plus actionable steps to start practicing awareness of your body's needs and what it’s telling you. From understanding your relationship with food, to simple tips to avoid overeating, we're here to help you take your power back, have higher energy, and reach your health goals without obsessive calorie counting or strict dieting. You’ll feel so empowered the more you understand what your body needs.
- How to recognize what may feel like subtle hunger cues and become more aware of them.
- The 5 main hunger cues to pay attention to.
- Why it’s dangerous to ignore hunger and fullness cues.
- What to do if you feel low energy or have a hard time concentrating.
- The simple tip to avoid overeating and having a positive relationship with food.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Get ready for the one thing that is going to make the biggest difference in your results! We’re here to give you the best tips and tricks for being mindful with your nutrition so you can still see results, especially for anyone who feels like counting calories every day is a chore. In this episode, you'll learn how to listen to your body's hunger cues, make intuitive decisions at meals, and build an understanding of portions without relying on an app. Whether you're short on time or want a less stressful approach, tune in to discover how to lose weight without feeling restricted by technology or perfection.
- The benefits of tracking food for education, not judgment.
- How to understand and notice your hunger cues.
- The best questions to ask yourself about food and eating habits
- Why you should try combining tracking and mindfulness
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
What does it take to build a healthy lifestyle that lasts? The key to becoming your healthiest, strongest, most vibrant self is actually really simple. We’re here to share the small daily improvements to your mindset, movement, and nutrition that will completely transform your life! Whether you want to lose weight or simply feel your best, it’s time to throw out old definitions of health that don't serve you and craft your own vision of the life you want.
Highlights
- How to find a plan that will actually work for you to give you the life you want.
- Why you need to have a long term vision not just a diet plan to succeed.
- The top 3 areas to focus on to create lasting change and become your best self holistically.
- How to throw away preconceived ideas of what “health” looks like and redefine it.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
In This Episode, You Will Learn:
The small 1 to 2 daily habits that will make the biggest difference in your life.
How to close the gap between where you are now and where you want to be (regardless of where you’re starting from.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
If you’ve had a sluggish start to your new year or feel your momentum towards your goals fizzle out, it’s not too late to reclaim your A game! Listen in as we share how to set clear goals with a purpose, evaluate where you're at currently without judgment, and identify small, sustainable habits you can start to see momentum. Brian also shares his experience competing in bodybuilding to show that timelines may need adjusting - what matters most is continuous progress.
01:00 Key habits to improve energy and performance in work and your personal life.
02:45 What is the best way to set goals to achieve lasting success?
06:30 How to set realistic fitness goals and overcoming obstacles.
11:00 What 1-2 small habits will create the biggest positive impact in your day?
14:15 How does your environment and the people around you impact your results?
In This Episode, You Will Learn:
Our personal experiences of times we’ve gotten in a funk and turned it around.
Our 4 step framework to going from down, to feeling your best, back into action!
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
Everyone knows what it feels like to get in a funk, we’re here to share our framework to get back to feeling your best. In this episode, we share personal stories of times we’ve gotten stuck in a rut, and how we’ve turned things around. Simple changes to your environment and your perspective make all the difference. Implementing these four steps daily will get you feeling motivated and inspired again in no time.
03:45 How to handle a funk and avoid a mental breakdown.
08:00 The quickest way to change your state through physical action and changing environment.
12:45 What is one small win you can accomplish?
17:30 Breaking out of a funk through self-reflection and goal-setting.
21:00 Overcoming a funk through self-reflection and daily actions.
24:15 How does self awareness help you avoid and navigate being in a funk?
In this episode, we’re joined by performance coach Danny Eisenbarth, diving into the mindset shifts needed to consistently perform at your peak. Danny shares how even top performers can struggle when they don't respect the unpredictability of life and take their focus off their goals. We also learned about the importance of respecting your results and staying disciplined to achieve what you want in life. Tune in for how to take control of your emotional state through your physiology, focus, and language.
Highlights
03:30 Common challenges faced by high performers.
09:15 The power of respecting Results and Overcoming Challenges.
15:00 How does your emotional state affect decision-making and problem-solving?
19:15 How to “control” (aka be intentional) about your emotions, thoughts, and actions.
27:00 The importance of understanding WHY you’re doing something vs mindlessly repeating it.
35:15 Ways your physiology impacts how you respond to things, and how to leverage that for your benefit.
41:30 Affirmations for mindset mastery.
46:15 How can I empower myself and break free from societal numbness?
52:00 What is one book that has impacted your life?
Resources + Links:
LinkedIn: @danieleisenbarth
Instagram: @danny_eisenbarth_
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
By this time of year, we know it can be hard to shake the winter blues. We’re here to share what SAD is, and give six easy habits to combat those winter blues and seasonal affective disorder. Simple things like getting more light exposure, exercise, healthy foods and social connection can completely change your mood. We know winter can be tough, but even small changes like going for a walk outside can make a big difference.
Highlights
01:15 Seasonal affective disorder and its impact on mood, appetite, and sleep.
07:30 Benefits of light exposure and exercise.
13:45 Combating winter blues with healthy habits.
17:30 Mental health habits for winter season.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Let’s dive deep into mindset shifts today - things like letting go of perfectionism and self-criticism, and adopting a growth mindset instead. We gave you tools like focusing on small daily improvements instead of big overnight changes, and using curiosity to get unstuck instead of judgment. Our hope is that you now have a better understanding of how your mindset can help or hinder your goals, and that you're leaving with strategies to start challenging any limiting beliefs that may be holding you back.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Some of the best things in life exist just beyond your fear. In this episode, we sat down with our longtime client Kyleigh Manosh to discuss her incredible transformation working with us. Kyleigh opens up about where she was when she decided to make a change and how far she's come both physically and mentally on her journey. You'll learn about the importance of consistency, challenging yourself in little ways each day, and finding freedom through self-awareness rather than restriction. Listen in as Kyleigh shares some of her biggest breakthrough moments pushing past doubts and limits.
01:00 Does everyone have the ability to go from inactive to loving fitness?
04:00 Struggling with codependency, weight gain, and unfulfillment after divorce.
09:15 How to build momentum towards your health goals.
14:00 What helped you rediscover yourself, your hobbies, and create boundaries again?
18:00 The power of joy and its impact on your physical and mental health.
20:15 How did you create accountability on your fitness journey?
26:45 How to set yourself up to accomplish big goals.
31:30 Weight loss journey, consistency, and self-care.
36:45 How to overcome fear and push past it.
41:45 What is 1 piece of advice you’d give yourself 10 years from now?
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
You don’t need a complex plan or hours a day in the gym to reach your fitness goals this year. In this episode, we break down the optimal training blueprint - teaching you exactly how to structure your workouts for maximum effectiveness and efficiency. We chat about the common barriers people face when starting an exercise routine and give you strategies to overcome things like lack of time and internal resistance. You’ll gain an actionable plan that fits your lifestyle so you can start seeing results. Now is the time to set your mindset and habits up to conquer your fitness goals!
Highlights
00:45 What barriers are keeping you from exercising regularly?
06:00 How to overcome the barriers that are keeping you from reaching health and fitness goals.
09:45 The optimal training blueprint for fitness goals.
13:30 Functional training and progressive overload in the gym.
19:30 The fitness routine even the busiest person can implement.
Resources + Links:
Get Your FREE 2-Day Full Body Workout here!
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Optimizing your nutrition in 2024 doesn’t have to be complicated. In this episode, we're going to dive into the practical strategies you need to know to feel confident in your eating habits this year. We'll cover things like understanding calorie deficits, eating more whole foods and protein, and how to take ownership of your environment. Our goal is to cut through all the noise and give you actionable tips you can implement today to see real progress. We can't wait for you to tune in and get all the nutrition knowledge you need to make this your best year yet!
Highlights
05:45 Emotional eating and nutrition knowledge gap.
08:30 Nutrition misconceptions and how to actually make progress.
14:00 Weight loss strategies, including calorie deficit and maintenance level calculation.
18:15 What are the best foods for weight loss and optimal health?
28:15 How to set yourself up for success starting with your environment.
32:00 Creating healthy habits as a busy business owner.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
In This Episode, You Will Learn:
The top 3 things that get in even the most ambitious person’s way of successfully reaching health and fitness goals, and what to do differently in 2024.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
You are an ambitious business leader that knows how to crush a goal! What about when it comes to your health and fitness? In today's episode we'll be discussing the top three reasons why consistency is so difficult for busy professionals like yourselves. We'll explore why going from zero to 100 isn't sustainable, how stress can derail your progress without you even realizing it, and why it's important to delegate your health goals instead of trying to do it all alone. By identifying these challenges you'll be empowered to make this your year of sticking to a plan that truly works for your lifestyle. We'll also tell you about an exclusive live masterclass we're hosting next week just for business leaders looking to solve the consistency puzzle once and for all.
04:00 The key to balancing work and self-care as a busy professional.
09:15 How having an expert's help significantly increases your chances for success!
12:00 What tasks can I delegate for better business and personal growth?
In This Episode, You Will Learn:
Our proven method to crush your 2024 goals.
How to gain clarity and create the roadmap for your best year yet.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
Let’s set you up for a successful 2024! In this episode, we'll walk through our proven goal setting process to help you gain clarity, motivation and a clear roadmap. We'll guide you in assessing where you're at now, envisioning your ideal future, and identifying the specific actions and identity shifts needed to transform your goals into reality. By the end you'll leave with a personalized plan of attack tailored towards your unique aspirations. We promise this will be the most valuable hour you spend all year designing your best year yet - so grab your notebook and let's get to work!
05:00 How to assess progress in various areas of life.
08:30 The specific goals you need to set to win in 2024.
13:00 Setting realistic fitness goals with actionable steps.
20:00 Mindset and identity shifts you need to finally reach your goals.
25:15 What is your word for 2024?
This week on Conquer the Day, we sat down with longevity expert Belinda Ruiz to discuss how to optimize your health for the long haul. Belinda shared her holistic approach for supporting the body and gave us invaluable insights into managing stress, the importance of quality sleep and nutrition, and using family health history as a guide. You will walk away with practical tools for making small, sustainable lifestyle changes that can pay off for decades to come. Belinda's passion for preventative healthcare and empowering others to take control of their wellness was inspiring. We hope you'll come away feeling motivated to prioritize your health and set yourself up for longevity.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
We’re giving away an Amazon Gift Card to one of our listeners! Leave a review on Apple Podcasts to enter the Giveaway! https://podcasts.apple.com/us/podcast/conquer-the-day/id1562890786
In This Episode, You Will Learn:
Our own personal stories, including some rock bottom moments that led us to make lasting change.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
So many people are preparing to set new goals in the new year, which takes strategy and mindset work. We’re here to share an open and honest discussion about pivotal moments in our own lives that led us to make important (and lasting) changes for good. Some key topics we touched on included looking back at decisions that didn't serve us well and eventually led to moments of pain or rock bottoms. We talk about the importance of making a firm decision to change in those moments rather than just thinking about change, and how to make steady progress by continually reinforcing your new path. We hope our own stories provide insight and motivation as you think about changes you want to make in your own life.
03:13 Making pivotal decisions for personal growth.
06:15 What was the turning point that led to changing your health?
11:45 How to begin making better choices towards the results you want.
14:30 What motivates you to make lasting changes?
20:15 A violent altercation at a party and making a life-changing decision.
27:45 How to make the decision to get healthy that sticks.
30:15 The powerful realization that change is possible for you.
36:00 Breaking old patterns and habits for good.
39:15 How to stay focused on patience with consistent incremental progress.
In This Episode, You Will Learn:
Autoimmune causes; overactive immune system attacks self
Diets to reduce inflammation.
Resources + Links:
Quicksilver Science Immune Charge+ - basic nutrient most people need/lack (A/E/D/K/C)
Zemvelo Fulvic Minerals - balanced for of minerals we no longer get in our foods from soil quality being poor in minerals
Seeking Health B Complex Plus - basic nutrient most people need/lack
Designs For Health GI Revive or Pure Encapsulations Epi Integrity - gut lining/inflammation support
Metagenics Metagest - Betaine HCL - Stomach acid support
Seeking Health Digestion Intensive - pancreatic enzyme support
Dr. Best Proteolytic Enzymes - helps fight virus load, joint pain and a host of issues
Charlotte's Web CBD oil - gut lining, immune response and anxiety
Metagenics Mag Glycinate
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
Get ready to dive into this conversation all about autoimmune disorders and gut health. In this episode, we’re joined by Blake Groves, who really knows his stuff when it comes to immune systems. He explained how autoimmune diseases work and what causes your body to attack itself, like with Hashimoto's thyroid issues. Blake stressed that reducing inflammation is super important for getting healthy. We give some great advice too - like making a timeline of when your symptoms started so you can figure out what triggered your issues.
03:30 Autoimmune disorders and gut health with guests.
06:00 Autoimmune diseases and immune system function.
09:15 Autoimmune disorders and immune system function.
14:00 Autoimmune dysfunction and bridging the gap to health solutions.
16:45 Immune system issues and potential causes.
19:00 Bloodwork and stool testing for health advocacy.
24:45 Balancing weight loss and immune system health.
28:30 Autoimmune disease triggers and treatments.
32:15 Environmental toxins and their impact on health.
40:30 Autoimmune diseases and immune system health.
43:30 Autoimmune diseases and their treatment options.
46:45 Improving gut health and autoimmune function through diet and supplements.
53:45 Low stomach acid and its symptoms.
56:15 Holistic health and wellness strategies.
In This Episode, You Will Learn:
Anger is a healthy and normal response, but unhealthy ways of handling anger need to be addressed (we give tips to do this!)
Practical ways to manage anger and change negative patterns.
Resources + Links:
Mentioned in today’s episode:
The Bobo Doll Experiment: https://www.britannica.com/event/Bobo-doll-experiment
Breaking The Habit of Being Yourself:
Atomic Habits
The Power of Habit
Man's Search for Meaning by Viktor Frankl
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
As someone who has struggled with anger for much of my life, I wanted to share my journey of gaining awareness and control over this emotion. Through examining where my anger originated, the models I learned from, and my identity around anger, I was able to understand the roots of my patterns. In this episode, I’m sharing how observing my anger habit cycle helped me recognize triggers and how you can do the same to create new responses. Listen in for the processes and tools I’ve learned to manage my state in a healthier, intentional way. I hope sharing my experiences gives you useful tools to handle your own anger.
02:30 Managing anger and recognizing its impact on my life.
08:15 Childhood bullying and using anger to fuel success in sports.
14:15 How to get to the root of where you began modeling behaviors from at a young age.
18:00 Understanding your anger patterns and how to overcome them.
23:00 Breathing techniques to regulate your emotions.
27:45 Understanding that anger is a healthy and normal response, but unhealthy ways of handling anger need to be addressed.
33:30 Practical ways to manage anger and change negative patterns.
In This Episode, You Will Learn:
One mindset shift that will help you experience more gratitude this holiday season.
How to be more present of the blessings in your life.
What the power of gratitude really means.
Resources + Links:
MEDITATION FOR GRATITUDE | https://www.youtube.com/watch?v=mYagzRfOiOM
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
Are you struggling with slowing down and being present in your gratitude? Then today, we want to offer you encouragement and advice to help you be present & be grateful this holiday season! We’ll go over one powerful mindset shift that will allow you to experience more gratitude for the blessings in your life. You’ll be able to walk away with a new understanding of the power of gratitude and how to meaningfully connect during the important moments with your loved ones. It can be easy to get frustrated or irritated this time of year; here’s how you can take things as they come and appreciate the gifts, love, and blessings – big or small! Join in and make lasting memories this holiday season!
02:55 What is the power of gratitude?
05:00 Prime yourself as the first step.
07:45 How can you connect with gratitude in the moment?
10:20 What could you focus on to be more present?
In This Episode, You Will Learn:
Ways to set yourself up for a stress free holiday and make yourself a priority during the busy holiday season!
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Let’s set you up for the best holiday season! I know that it can be really stressful and I’m here to help you have the tools and energy going into a busy season. Even though we love the holidays, there's still a lot less time to do a lot more things, more family dynamics going on, and there's also a lot more treats and temptations. If you have felt the challenge of sticking to your goals during the holidays in the past, let’s change that. We are going to talk all about how to make this a stress free holiday season and make your health a priority without having to restrict yourself from the foods and traditions you love.
Emotional eating can look a lot of different ways. Sure, it CAN look like a tub of ice cream in one hand, and a spoon in the other with tears streaming down your cheeks like in the movies. It can also look like eating because you’re bored or avoiding something. Or not eating due to stress. Regardless of what it looks like for you, at different times and for different reasons, this episode is about awareness of those emotions and letting go of judgment for experiencing them! We are all human! Per usual, our hosts Brian and Lindsey share their own personal experiences with emotional eating, how they have broken those habits and the framework you can use to do the same! It’s time to allow yourself to feel your feelings (that’s what they’re for after all) and put these tips into practice so you can enjoy food, life, and a healthy experience of all of the above!
02:15 Review of the week!
03:00 Are you eating due to these emotions?
06:15 How breaking the habit of emotional eating will impact other ways you unconsciously react in life!
08:40 Why is food so attached to our emotions?
10:00 You CAN eat food you enjoy, you just need to be in the driver’s seat!
11:40 Lindsey’s personal experiences with stress eating.
14:30 Eating post bodybuilding and being used to having 4,000 calories per day.
18:20 Connecting over food and enjoying it is great when you are able to be healthy and have balance.
20:40 What are your own habits around food?
22:40 How mindfulness and taking the time to pause can bring a better self awareness.
28:30 What are we trying to avoid by emotionally eating?
29:30 Remove the judgement from the emotions you are experiencing!
32:15 Leverage your emotions by associating them with certain actions that are beneficial.
36:30 You can change in an instant.
37:40 The framework to break the habit of emotional eating! 42:48 When in doubt, action creates energy!
43:20 What are different ways you can achieve the comfort you are searching for?
Check out Episode 2 referenced in this episode:
How to Control your Emotions and live a more mindful life with mindfulness expert, Sumedha Ganjoo
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
In This Episode, You Will Learn:
How to manage stress and its effects on your physical and mental health.
Ways to expand your capacity to handle stress in a healthy way.
Resources + Links:
Check out this study referenced in this episode -
https://www.apa.org/news/press/releases/stress/2022/concerned-future-inflation
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
If you live in stress and you're constantly in that go mode, there are so many areas of your life and your health that are impacted. In this episode, we’re diving into stress, and how to not just try to eliminate it, but expand your capacity to handle stress and have healthy stress responses when stressful situations or seasons come up. Let’s talk about stress management so you can have a greater level of focus, health and just overall quality of life no matter what life throws at you. In order to manage stress it all comes down to understanding it, your body's natural response to stress and an awareness of how you currently respond to stress from a habits standpoint so you can grow and get where you want to be!
02:00 Are there benefits to stress?
07:30 Natural responses to stress and stress recovery.
12:15 How can I manage chronic stress and its effects on the body?
18:00 Game changing stress management techniques and mindset shifts.
24:00 Stress management techniques using the body and environment.
28:15 How can I expand my capacity to handle stress?
33:15 Ways to build resilience to handle life's stresses.
In This Episode, You Will Learn:
Tactical tips to get organized and prevent overwhelm.
Understand 4 main causes of overwhelm and what to do about them.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
If overwhelm is a symptom, what is causing it? In this special part 2 episode we’re shining a light on 4 main root causes of overwhelm and some easy tactical ways to overcome each of them. As you’re listening, if there is a root cause or two that stands out (and maybe triggers you a bit) take a deep breath and know that we’re here to help! You have the power to overcome overwhelm and live a life that is full of energy, fun, and growth!
04:00 Four main root causes of overwhelm.
08:30 How to change your mindset from focusing on a to do list, to the results you want.
11:00 Are you missing the skill of delegation?
14:15 How to decide what needs to be delegated in every area of your life.
19:15 Is not taking care of your health causing more overwhelm?
In This Episode, You Will Learn:
What actually causes overwhelm + what is causing your cognitive overload
How everyone has their own threshold for overwhelm, and how to make sure you aren’t surpassing it.
Ways to increase your productivity (AND your peace!)
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
Overwhelm can be so debilitating. If you experience overwhelm on a daily basis, then it probably keeps you from fully being present from enjoying your work. And a lot of times from actually taking care of yourself. We are actually breaking up this podcast into two different episodes, so that is easily digestible. We’re here to help you understand where you are overloading yourself most to cause overwhelm so you can start reducing it and have the energy to take care of yourself. It’s time to take yourself off the backburner and embrace the keys to conquering overwhelm.
02:00 How to manage and prevent overwhelm with true self care.
05:30 Why every individual has a unique threshold for overwhelm and how to prevent surpassing it.
08:00 How to recognize what is causing cognitive overload so you can reverse it.
11:15 Ways to reduce overwhelm and increase productivity.
Have you ever sat down to meditate and instantly been hit with “squirrel brain”? If so, Mindfulness Expert Sumedha Ganjoo is here to tell you you’re doing it right! Sumedha is a Software Engineer by education, Product Manager by Profession and her passion is being a Mindfulness Expert having spent over 5,000 in her own mindfulness and emotional training. In this episode, Sumedha shares how she turned to mindfulness due to necessity, and how she broke her own preconceived notions about what meditation and energy work is. Tune in for ways you can change how you experience life through perspective shifts, intention, and breaking down what mindfulness practices can look like in your daily life!
02:25 Meet Sumedha!
04:00 How do you contextualize Mindfulness?
07:30 What did your journey look like getting into energy work?
09:15 What is the difference between your intention and your patterns?
12:30 What let you to seek out mindfulness?
15:40 How far into learning did you realize mindfulness is
19:00 How can we approach meditation when it is new and feels difficult?
25:30 Where are you now after having dedicated yourself to mindfulness and awareness around your emotions?
31:15 How do you recognize when you’re finding yourself return to old habits you want to change?
37:30 Ways you can use life to change your state and emotions.
42:00 What are some simple practices we can incorporate into our day?
48:20 How you can use movement to help you work through emotions and unique needs!
51:00 What does meditation mean, does it have to look the same each time for everyone?
54:30 How can we live a more intentional life?
Check out this book | Atomic Habits by James Clear
Check out Quimby https://www.quimbyapp.com/
Connect with Sumedha on LinkedIn
https://www.linkedin.com/in/sumedha-ganjoo-37485068/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
In This Episode, You Will Learn:
My struggle with getting enough sleep and how I fixed it.
How to navigate your way to better sleep through your habits.
The benefits and positive impact sleep has on our overall health.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Pickowicz
Instagram | @lindseypickowicz
Facebook | @lindseykatepickowicz
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
Better health begins with better sleep! In today’s episode, Brian will share his journey with sleep. After struggling to get 2-3 hours of sleep per night, he decided to make a change and navigate his way to a healthier sleep schedule. From his story, we hope you’ll be able to takeaway important habits and practices that will help you optimize the amount of rest you get. We’ll also explore the benefits of sleep and how it ties to your mental and physical wellbeing. Become the master of your sleep during the nights in order to fully conquer your days!
01:30 Why is sleep so important to us?
04:15 What was your experience with getting sleep?
07:05 Where did your struggles with sleep begin?
12:20 What is the impact sleep has on our day to day?
15:00 How did you approach fixing your sleep habits?
22:30 Where is the best place to start making change?
25:30 Practices & habits to help you fall asleep.
29:15 When did the habit shifts start to work?
In This Episode, You Will Learn:
How to develop a healthier relationship with fitness.
Advice for setting positive examples for others to learn from.
How fitness impacts all areas of our lives.
Resources + Links:
Connect with Greg on Instagram | @greg.w.mccoy
Learn more at https://hiddengym.net/
We We Sleep by Matthew Walker
The Alchemist by Paulo Coelho
Spark by John J. Ratey and Eric Hagerman
Eleven Rings by Phil Jackson
The Score Takes Care of Itself by Bill Walsh
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
Your fitness can be the key to conquering your day! Today, we’re changing the way we approach health & fitness with the help from our featured guest, Greg McCoy! Greg is an entrepreneur, gym owner, and bodybuilder with a background in personal training. He’ll share his expertise on how we can build healthier lifestyles through simple habits and mindset shifts. As we go, we’ll reconceptualize America’s relationship with fitness by choosing to set positive examples for the next generation to learn from. We also talk about the importance of fitness in other areas in our lives, from impacting our leadership skills to how we run a business and everything in between. Develop a better relationship with your health & fitness and thrive in your element!
01:25 Welcome to the show, gym owner and bodybuilder, Greg McCoy!
03:35 Why are schools pulling back on physical activity and how does it affect students?
06:30 How can we create positive associations with fitness starting from childhood?
09:35 How can parents incorporate movement into their kids’ lives?
13:50 Setting a better example.
18:05 Where did your passion for bodybuilding come from?
20:40 How do you tap into your best in an ultra-competitive sport?
23:25 What should you consider when starting training?
25:45 What role does nutrition play?
28:20 When did fitness become something you wanted to share?
30:15 How does fitness impact your leadership?
34:50 What is the core value fitness has given you?
37:25 What do you wish you had known when opening your first gym?
40:05 How do you rebalance to find alignment?
44:10 What is one book that has changed your life the most?
45:05 What does paradise look like for you?
46:15 What is one habit you need to conquer your day?
46:55 What are you learning right now?
In This Episode, You Will Learn:
What the 1% rule is and what it can do for your health.
How to maintain consistency and achieve progress in your fitness journey.
Resources + Links:
Atomic Habits by James Clear
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
Get closer to your goals with the 1% rule! Join us as we discuss a simple but effective strategy for sustainable consistency in your fitness journey: the 1% rule! What is it, what does it do, and how can you use it to build momentum towards reaching the results you want to see? We’ll explain all of this and more as we share our experiences and application of the 1% rule in our own journeys. By the end, you’ll know exactly where to apply it in your life and change the way you approach health & fitness forever. Build consistency, gain momentum, and finally achieve better progress, 1% at a time!
01:15 How can you build consistency and see better progress in your health?
03:35 What is the 1% rule?
07:45 What does it give you the ability to do?
10:15 Practical application for the 1% rule.
14:45 Where can you get 1% better?
In This Episode, You Will Learn:
The connection between weight loss and hormone health.
Proactive steps & mindsets for optimized health.
The significance of hormone health and understanding your body.
How to achieve your physical goals, starting from the inside out.
Resources + Links:
Connect with Ellen on Instagram | @ellenangeloni
Check out these labs:
https://nutritiondynamic.com/
https://www.lifeextension.com/
https://www.evexiadiagnostics.com/
https://providerportal.dutchtest.com/
Get quality supplements at:
https://nuethix.com/
https://www.seekinghealth.com/
https://www.metagenics.com/
https://www.bioticsresearch.com/
Medical Medium Thyroid Healing by Anthony William
Beyond the Pill by Jolene Brighten
Period Repair Manual by Lara Briden ND
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
Do you want to meet more of your health goals? Then let this episode be your guide! Joining us this week is head coach and functional health practitioner, Ellen Angeloni! Today’s conversation will focus on the significance of hormone health as it relates to your weight. Whether you want to gain, lose, or just maintain your weight, this is the key to managing it all. We’ll talk about the mindset and strategies for optimized health, what it looks like for men & women, and how you can play a more proactive role in your own health journey. You’ll learn how to better understand your body and make impactful changes from the inside out. Discover what optimized health looks like for YOU and how you can achieve it!
01:20 Introducing Ellen Angeloni, head coach and a functional health practitioner at Transform Forever Health!
03:25 What symptoms were you experiencing and how did you figure it out?
10:40 How did you start to repair your body?
13:45 What connection points were important for optimization?
16:05 What is the best mindset for achieving a physical goal?
19:25 Defining the roles of sex hormones in our bodies.
24:15 What are the important aspects of hormone health for men?
27:10 How can we take action to improve our hormone health?
33:50 What does optimal hormone health look like?
40:15 Why do we need to be proactive in our health?
43:40 How does weight impact hormone health?
48:50 The road to optimized health.
52:45 What resources do you recommend?
56:00 What is one habit you need to conquer your day?
In This Episode, You Will Learn:
Our 3 part framework for optimizing your time.
The 5 biggest constraints on your time and how to eliminate them.
How to master your time in order to master your health.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
The time you spend could be the key to unlocking the healthiest version of you! Today, we’ll break down our 3 part framework to help you manage your time for a healthier, more balanced lifestyle. We will discuss the biggest constraints on your clock, how to eliminate them, and make the most of the time you already have. These tactics & habits will optimize your time management for peak performance mentally and physically! Better health begins with better time management!
01:15 Become a master of your health by mastering your time!
02:40 What are the challenges with time?
04:40 Five big constraints on your time.
08:55 How can we optimize time management?
11:50 Your weekly roadmap for better time & better health.
15:45 How can you time block your schedule?
19:05 What is the 3 part framework for mastering time management?
In This Episode, You Will Learn:
What happens when you don’t learn to manage your stress.
The tactics, habits, and practices for restoring your body & your health.
The warning signs of stress and how to combat it head on.
Resources + Links:
Connect with Vanessa on Instagram | @vanessagfitness
The Obstacle Is the Way by Ryan Holiday
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
If your day to day is causing you stress, then don’t miss this episode! Discover how to restore your health to its fullest potential with today’s featured guest, Vanessa Gilette! Vanessa is the owner & CEO of Vanessa G Fitness and Nutrition, a coaching company that helps women reset their metabolism and restore hormone balance. Today, she’ll share her journey from heavily stressed out business owner to healthy & happy CEO. We will dive into her experiences to learn what happens when we don’t manage our stress properly. As we go, we’ll discuss the necessary tools, tactics, and habits for restoring your health & body so you can find balance in your life. From early warning signs you should be wary of to important mindset pivots to get you through tough transitions, we are covering everything you need to stop ignoring your stress and finally tackle it head on. Transform yourself from stressed to blessed by focusing on your personal and physical growth above all!
01:30 Say hello to today’s special guest, Vanessa Gilette, a Coach, CEO, and Metabolism & Expert!
03:40 What did a typical day look like during the peak of your work?
08:25 What was causing the stress internally?
13:00 The warning signs of stress.
18:00 How was your mood during this time? How did it progress?
21:20 What was the moment you knew things had to change?
25:25 How did it feel to get the results back?
28:15 How do you step back from your weight loss goal?
34:20 What did you shift your focus to during your period of transition?
38:25 Where are you currently on your journey?
44:00 What was the most important lesson you needed to learn?
45:40 What advice would you give to someone experiencing stress?
48:30 What is one book that has changed your life?
48:55 What is your ideal 10/10 day?
49:35 What is one habit you need to conquer your day?
In This Episode, You Will Learn:
How to build out a healthy balance and lifestyle in your busy schedule.
Three simple habits you can incorporate into your day to day.
The strategies you need to achieve your own definition of balance.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
Are you an ambitious, career driven professional trying to make it all work? Then this is your episode! We will be going over top strategies for building your own definition of balance that works for you. Health, career, family, and more, we’ll dive into the ways you can take care of them all while taking care of yourself. By the end of today, you’ll know the effective actions and simple habits you can incorporate consistently in your schedule, no matter how busy. Become the master of your personal version of balance to really conquer the day!
01:15 Why do we struggle with striking a balance?
03:40 What does balance mean for you?
06:00 What things do we need to remove in order to move forward?
09:45 Effective actions for creating balance.
11:45 What three simple things will set you on the path to balance?
15:30 What do we need most to build balance?
In This Episode, You Will Learn:
The connection between dog ownership and mental health.
How to be a responsible, intentional adopter and dog owner.
Real stories of how animals have transformed lives for the better.
Resources + Links:
Get involved at The Pawerful Rescue | https://www.thepawerfulrescue.com/
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
It’s time to give some love to man’s best friend! Today’s special guests are the owners and founders of The Pawerful Rescue from Rockwell, Texas, Steph & Duke! Their mission is to rehome rescues into their fur-ever homes through intentional and responsible adoption. They will be sharing their real life stories of the amazing transformations they’ve seen from adopting out over 500 dogs. We’ll have an incredible conversation all about the furry friends we live with and how they impact, influence, and improve our mental health and wellbeing. We will also break down questions all potential adopters should ask themselves so you can learn the best way to set yourself and your pup up for success. Tune in for a pawerful episode celebrating the four-legged members of our families!
01:40 Say hello to the owners and founders of The Pawerful Rescue, Steph & Duke!
03:20 What led you to starting your rescue?
06:50 What is your unique mission?
09:55 Get back into the rhythm with our Fall into Fitness Masterclass!
11:25 What has seeing transformations done for you?
15:50 The human element of dog rescue.
18:15 What is special about the human & dog dynamic?
22:25 Questions to consider for a successful adoption.
28:05 Why did we decide to foster & adopt?
31:00 How have animals helped improve your mental health?
35:55 How do dogs transform lives around them?
37:40 What is the greatest transformation you’ve seen so far?
43:30 How can someone get involved with your mission?
In This Episode, You Will Learn:
Six core movements for optimal health.
How to build a consistent, efficient training blueprint.
Actionable steps for better workouts in and out of the gym.
Resources + Links:
Fall Into Fitness Masterclass: The 5 Fitness Essentials to Help Professionals and Business Owners Cut the Summer Fluff and Build a CONSISTENT, Healthy Lifestyle Without Restriction or Obsession.
In this 60-minute live training, Brian Pickowicz and Lindsey Rago reveal the secrets of how busy professionals and business owners can sustainably lose weight this fall and achieve a consistent, healthy lifestyle without having to workout daily or eat like a bird.
https://bit.ly/Fallintofitnessmasterclass
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
Do you want to get more health, fitness, and function out of your workouts? In this episode, we will share six core movement patterns you can use to create an optimized blueprint for your training in 30-40 minutes per workout! These core movements will help you efficiently train and build your body, find consistency in & out of the gym, and achieve the results you want to see. We’ll go over applicable steps everyone should know to successfully train their mind and body. Optimize your health today to reap the benefits tomorrow!
01:25 How can you train your body the right way?
02:45 What is the power of habits?
05:20 What challenges stop us from optimizing our health?
10:00 How can we consistently and successfully train?
11:20 The six core movement patterns.
15:00 How can you apply these core movements to your workout?
18:25 How to progressively overload.
21:25 How can you optimize your workout to get the body you want?
26:05 Building a consistent, efficient workout.
In This Episode, You Will Learn:
How we can guide the next generation through our actions.
Building meaningful relationships through trust and transparency.
What it looks like to live a life dedicated to service.
Parental advice for better supporting your kids.
Resources + Links:
Connect with Coach Kurt on Instagram | @coachkurthines
Learn more at https://www.coachkurthines.com/
InSideOut Coaching by Joe Ehrmann
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
The key to a better future for all starts with guiding the next generation! This week, we’ll learn how we can become positive role models with all-star football coach and speaker, Coach Kurt Hines! Coach Kurt has leaned into a life of service with his mission to bless, serve, and empower the communities around him. We’ll be diving into his two decade journey of coaching to change lives and the lessons he’s learned over the years. As we go, he’ll share his advice to parents, teachers, and mentors just like you on how to better support your kids through trust & transparency. Here’s how he redefined his own success to make a real difference to his students! Join in to discover what we can do better to create meaningful impact to the lives around us, starting with our kids!
01:30 Here to bless, serve, and empower is Coach Kurt Hines, all-star football coach, teacher, and speaker!
03:15 Where did your mission to bless, serve, and empower begin?
06:00 How did you lean into a life of service?
10:00 What were the biggest challenges you had to change during that process?
13:45 How do you determine the outcome?
18:25 The key to building relationships through trust.
22:00 What is the power of transparency?
24:30 How have you kept your intention over the years?
30:40 How can parents better support their kids?
33:50 How do you separate the age demographics?
37:50 Helping the next generation grow.
41:40 What is one book that has impacted you the most?
42:55 What are you currently learning in this season of life?
43:55 What is one habit you need to conquer your day?
In This Episode, You Will Learn:
How to make tough decisions with confidence.
Our guided walkthrough on the decision-making framework.
Self-reflective questions to help you own your decisions.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
It’s time to cut off indecision once and for all! In this episode, we’re breaking down the framework behind making hard decisions. As we share our recent experience with facing a tough choice, we’ll walk through several self-reflective questions you should always consider. Big or small, hard or easy, the decisions we make leave an impact on our lives. Here’s how you can dig deeper to fully own the decisions you make with confidence and leave the regrets behind! Master your decision-making skills and get to exactly where you need to be!
01:30 Our recent tough decision.
04:15 What was the context behind our decision?
09:25 Why was this decision difficult to make?
13:15 What is your desired outcome?
16:55 Find what you’re afraid of to conquer it.
18:20 How can you mitigate the downsides?
22:20 Who do you need in your corner?
25:50 What will you regret more?
27:35 How can you make hard decisions?
In This Episode, You Will Learn:
How to become successful in business and in marriage.
Keys to healthy communication with your partner.
Steps for building a strong, lasting foundation in your relationship.
How to grow as a unit while taking care of yourself.
Resources + Links:
Connect with Norbert & Summer on Instagram | @_norbert_lengyel_coaching
Be Your Future Self by Benjamin Hardy
The 5 Love Languages by Gary Chapman
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
Build beyond your relationship! Today, we’re learning the keys to a healthy, lasting partnership as an entrepreneurial couple with our special guests, Norbert and Summer Lengyel! As real estate investors and founders of Infinite Developments, Norbert and Summer have built more than just a business together; they’ve built a life, family, and future. In this episode, they’ll share their tips for strengthening your relationship through communication, strong foundations, and finding alignment. How can you grow as a unit while still growing as an individual? What does it mean to be life partners as well as business partners? Why do we need to pull each other forward if we want to work as a team? Start investing in your relationship to fully thrive in business, marriage, and life!
01:55 Discover how to build more than just a relationship with today’s special guests & entrepreneurial couple, Norbert and Summer Lengyel!
03:15 How did your relationship pivot into business?
06:30 The most challenging part of communication.
10:45 How did you get to the point of clarity?
13:10 What made you want to make a change?
17:25 Building intentional habits around each other.
19:20 How did you choose your own goals while still supporting one another?
23:30 What was your mindset around giving your partner space to grow?
26:20 How do you handle turbulence?
28:25 Communicating forgiveness to find resolve.
30:30 How do you pull each other forward in your personal and professional lives?
34:00 Why do we need to define our roles in a relationship?
39:20 What has been your biggest takeaway from your health & wellness journey?
40:45 What is one book that has influenced you the most?
41:20 What is one habit you need to conquer your day?
In This Episode, You Will Learn:
The habits & choices that will help you build discipline.
Common misconceptions around discipline.
How you can set yourself up for long term, meaningful success.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
So you want to build discipline? Here are the tools anyone can use to develop habits for long term, lasting success! In this episode, we’ll share our experiences with building discipline to show you what it means to make responsible choices that align with your goals. We’ll also dive into the misconceptions around discipline, including what you need and what you don’t need when mastering your physical and mental health. By the end, you’ll have the complete roadmap for more energy, more strength, and more opportunities to grow. Start your journey towards real discipline to live your most healthy life!
01:20 What is discipline?
05:00 Where do you need to grow before building discipline?
08:10 How do you build discipline?
11:55 The misconception of discipline.
16:35 What habits do you need to cultivate?
19:15 Why do we need to have a greater end to work towards?
22:30 Self-reflection prompts to help you build discipline.
In This Episode, You Will Learn:
How to handle challenges and overcome discouragement.
Optimizing your quality of results & progress.
Tips for finding clarity, getting resourceful, and reigniting your enthusiasm.
Resources + Links:
Mindset by Carol Dweck
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
How you view challenges can make or break your progress! Here’s how you can overcome discouragement and handle any roadblocks that come your way! This week, we’ll share helpful tips for reigniting your drive so you can push out higher quality results on your fitness journey. If you want to be more productive, efficient, and resourceful, then don’t miss out on this episode. Master your motivation and learn how to conquer the challenges as they come!
01:45 Are you ready to push through the challenges and discouragement to find your success?
03:15 Defining challenges and discouragement.
08:30 How do you clarify your results?
10:25 Why do we need to get curious?
12:30 What can you do to get resourceful?
16:05 Why is it important to sit and get quiet?
19:50 What questions do you need to ask yourself?
21:15 Resetting the process.
23:40 How do you rediscover your enthusiasm?
In This Episode, You Will Learn:
How to stay consistent and keep making progress during summer.
The keystone & daily habits that will set you up for success.
How you can feel confident and healthy without making sacrifices.
Resources + Links:
Atomic Habits by James Clear
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
Feeling nervous for the summer? Never fear summertime ever again! Today, we’re going to show you how you can navigate through the temptations of summer to stay consistent to your health goals! We’ll share four simple steps you can implement in your routine to keep your focus and make more progress. From keystone habits to setting intentions that last, we’ll go over everything you need to stick to your health & fitness journey. It’s possible to stay consistent while still enjoying all the celebrations of the season. Learn how to set yourself up for success and conquer this summer!
01:40 Staying consistent and making progress in the summertime.
05:45 How do you build awareness?
09:25 What will make this summer different?
11:45 How do you anchor down intentions?
16:45 Who do you need to pull into your corner?
19:05 What will help you stay consistent during the summer?
In This Episode, You Will Learn:
Why we stopped grocery shopping and why you should stop too!
How to save more time and energy in your day.
Getting consistent, mindful, and disciplined with the foods you eat.
Resources + Links:
They mention a free grocery list guide but I couldn’t find a link in the Episode Spreadsheet
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
How can you set yourself up for success just by changing your grocery habits? In this episode, we’ll show you how we saved over 100 hours in the last 3 years after we stopped grocery shopping! We’ll talk about how you can change the way you eat, build yourself a healthy cart, and really get consistent & mindful with the food you eat with this one simple switch. If you want more time to do what you need to do or are looking for a way to get more disciplined with food, then it’s time you delegate. Find out how you can maximize your time to start conquering the day!
01:35 Why are we talking about grocery shopping?
04:30 Why did we decide to stop grocery shopping?
07:50 How does outsourcing build mindfulness?
10:05 How can you build more discipline around food?
13:10 How do you change the way you eat?
14:00 Setting yourself up for success by letting go of control.
15:50 What are the three main benefits of delegating grocery shopping?
18:50 What do you need to put in your grocery cart?
In This Episode, You Will Learn:
How to treat your health as your greatest asset.
What you need to invest in to improve your quality of life.
How to reap more rewards.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
Is your health slowing you down and preventing you from living your best life? It’s not too late to make a change! In this podcast, we’ll talk about how to turn your health into your greatest asset! You’ll learn what habits and mindset shifts you need to stop seeing your health as a liability and start investing in it instead. Then, you’ll be able to reap the rewards and benefits once and for all. The key to long term happiness is right here! Are you ready to become your #1 asset?
01:35 Is your health an asset or a liability?
04:40 What happens when you change your mindset?
08:35 Where are you investing in?
10:25 How can you know if your health is an asset?
13:50 Where will your habits take you in 10 to 20 years?
15:10 How do you change a liability into an asset?
18:00 What do you need to improve your quality of life?
In This Episode, You Will Learn:
What to do when nothing seems to be working anymore.
The next step you need to take to see real results.
Find clarity and alignment for the season of life you’re in.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
Does nothing seem to be working, no matter what you do? Here’s what you can do to get back into the groove of things! In this episode, we’ll introduce new approaches you can implement to meet you where you’re at now so you can see results later. These key steps will help you find the clarity of what you need most to make more progress happen. If the old strategies aren’t working anymore, it’s time for a readjustment! Tune in and get back to conquering your day!
01:40 What do you do when nothing seems to be working?
03:25 Why do old routines not work in new seasons of life?
08:10 Is it possible to go back to old strategies?
09:25 How can you find what you really want?
11:20 What is keeping you from getting to where you want to be?
13:35 Who do you need the most?
17:15 What can you do to take the next step?
In This Episode, You Will Learn:
Transformational mindsets for healthy habits & choices.
Building a balanced lifestyle between business, fitness, and family.
How to overcome setbacks and keep challenging yourself every day.
Resources + Links:
Connect with Matt | matt@uslfreight.com
Learn more about USL at http://mycarmove.com/
Your Next Five Moves by Patrick Bet-David
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
Your key to balancing fitness, family, and business is right here! Today, we have the exciting opportunity to hear a tale of real success with our special guest, Matt Tincher! Matt is an entrepreneur and TFP client who achieved a 40 lb weight loss milestone while he built himself a healthy, balanced lifestyle. He’ll share his journey from beginning to present, including the hardships, setbacks, and transformations along the way. By the end of this episode, you’ll know what it takes to show up for yourself every day and make the changes you want to see! Turn that ‘all or nothing’ mindset into an ‘all in’ mindset and see how far you can go!
01:20 Learn the inspiring story of success & progress with Matt Tincher, an entrepreneur and client of The Fitness Project!
03:40 What were your past experiences with trying to get healthy?
06:35 What was your relationship with fitness growing up?
07:50 What challenges prevented you from a healthy lifestyle?
09:25 How did the all or nothing mindset bleed into other areas?
11:15 The cyclical mindset dialogue.
13:30 What was the biggest fear you had to confront?
16:45 Where do you think you would be if you hadn’t been honest with yourself?
17:10 What does your sense of freedom feel like?
20:40 What habits made the biggest difference?
22:35 What were the biggest changes around food?
25:20 What had to change for you to get where you are now?
28:00 What were the biggest setbacks you overcame?
33:30 Pulling out the root pattern.
37:45 How did you make the shift to lifestyle?
40:05 How did you approach your journey without judgment?
42:10 What was your favorite moment?
46:40 What advice would you give to someone trying to make a change?
48:15 What is one book that has impacted your life the most?
49:30 What is your idea of a perfect day?
50:30 What is one habit that helps you conquer your day?
51:25 What are your final thoughts?
In This Episode, You Will Learn:
3 secrets to staying on track while on vacation.
How to get a more healthy & enjoyable experience out of your trip.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
How can you bring your vacations into your health journey? In this podcast, we’re going to share 3 secrets that will help you stay on track and reach goals even while on vacation! We’ll discuss a new way to approach vacations for a healthier experience that’s more enjoyable and memorable for everyone involved. With these tools you’ll be able use these trips to fully recharge & relax without having to give up any of the food you love. No matter where you go, make sure you never lose progress again!
01:10 A new, healthier way to approach vacations.
06:20 What do you need to do before going on vacation?
11:15 What happens when we don’t set an intention?
14:30 How can you make movement a part of the travel experience?
19:20 When should we eat on vacation?
24:30 Are you allowed to indulge?
28:05 How can you make the most out of any trip?
In This Episode, You Will Learn:
How to cultivate a healthy, positive relationship with the food you eat.
The true importance of mindfulness when eating.
The impact of food on our mental health and overall well being.
Practical ways to combat emotional eating and take back control.
Resources + Links:
Connect with Sara on Instagram | @sarabestnutrition
Go to https://sarabest.com/ to learn more about healthy eating habits!
Buy your copy of Turning Off the Tap on Amazon! | https://www.amazon.com/Turning-Off-Tap-Overcoming-Reasons/dp/1999166701
The Untethered Soul by Michael A. Singer
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
How do you take back control to combat emotional overeating? This week’s special guest is registered holistic nutritionist and author of Turning Off the Tap: Overcoming the Real Reasons We Overeat, Sara Best! With her expertise in the field of nutrition and wellness, Sara helps others repair and improve how they approach food so they can get back to reconnecting with their bodies. We’ll have an educational conversation about the importance of mindful eating, the impact of our food on our mental health, how the relationships we build with food affects our overall well being, and even more. From this episode, you’ll learn practical ways to listen to what your body needs in order to cultivate a healthier relationship with what you eat. No more quick fixes! Turn off the tap once and for all and start seeing real progress!
01:35 Cultivate a healthy relationship with the food you eat with Sara Best, a registered holistic nutritionist and expert in the field of nutrition & wellness!
03:20 Why do we struggle to make progress even when we understand our eating habits?
06:00 What goes into a relationship with food?
08:50 How can we become more aware of the way we build relationships with food?
11:45 How does gender play into our relationship with food?
14:30 A healthy relationship with food & your body.
17:20 How does your relationship with food impact the results you get?
19:15 Turning off the faucet.
22:20 How do you start to turn off the tap?
24:45 What is the neuroscience of food?
29:05 How do you take back control?
31:55 How can we approach awareness with grace and mindfulness?
34:50 Turning mindset into action.
37:10 What if we trusted our bodies?
40:35 What is mindful eating?
44:20 Why do we need to listen to our bodies more?
48:15 What is one practice we can apply starting today?
49:50 What is one book you believe everyone should read?
50:10 What is one question we should all ask ourselves?
50:35 What advice would you give to yourself 10 years from now?
51:10 What is one habit that helps you conquer your day?
In This Episode, You Will Learn:
The takeaways & insights from Lindsey’s first ultra marathon.
Motivational lessons you can apply to your fitness journey.
How to push through and make the most of the highs & lows.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
Ready, set, conquer the day! Today, we’re celebrating Lindsey’s first ever ultra marathon! Lindsey will go from co-host to guest interviewee as we explore the important lessons and insights she learned during the race. As we go, we’ll look back at the experience to talk about the pivots, mindset shifts, and affirmations Lindsey needed to push through and make the most of both the highs and the lows. We hope you’ll be able to take away value and motivation from this episode to apply to your own fitness journey. Whatever your personal finish line looks like, find out what it takes to cross it with a bang!
01:40 What are we celebrating today?
03:20 Defining ultra running.
05:20 What attracted you to ultra marathons?
09:55 How did your intentions change before the run?
13:25 What did you learn from the first loop?
16:55 What lesson surfaced during the second loop?
18:50 Pivoting your thought process towards success.
22:00 How did you push through the pain and what did you learn from it?
27:30 How did you train affirmations throughout the rest of the race?
29:10 Why did Brian join the race?
31:45 What did we learn from the experience of running together?
35:40 The final push.
39:00 What was it like to cross the finish line?
42:55 What are your final thoughts and insights?
In This Episode, You Will Learn:
The one skill you need for faster, more sustainable results.
How to acquire this skill and accelerate your growth.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
Feeling stuck? Are you unable to hold yourself accountable? You might be missing this one important skill to level up! Today, we’re sharing the cheat codes to life that’ll help you unlock your path to long lasting success! We’re going to explore in depth the one skill you need for faster, sustainable results and the steps you can do to acquire it. If you’re looking to optimize your time and energy, get the support you really need, and put your fitness journey on the accelerated track to growth, then this is your episode. Invest in yourself to grow where you want to grow!
01:15 Is your strength your greatest weakness?
03:20 What is the one skill you need for long lasting results?
06:05 Your spring check-in.
08:00 Where should you put your time and energy?
11:45 How do you acquire this skill?
14:25 What are the best investments to make?
In This Episode, You Will Learn:
How to get unstuck and begin your healing process.
The tools to upgrade your identity.
Embracing self development to move towards your full potential.
Resources + Links:
Connect with Keri | https://elevatewithkeri.com/
Connect with Jake | https://www.jacobkauffman.com/
Get your digital copy of Let Love In for $0.99 until April 28!
A Return to Love with Marianne Williamson
From Wild Man to Wise Man by Richard Rohr and Joseph Martos
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
Are you feeling stuck? Do you feel trapped in a state of stress? If you’re a high performer looking to reach their full potential, then this episode is for you! Today, we’re learning how to peel back the layers to begin healing and usher in new opportunities for self development with power couple, Jake Kauffman and Keri Ford! From restaurant employee to healthcare salesman to successful coach, Jake is now a personal transformation coach, author, and speaker. Keri is a holistic life coach, motivational speaker, and author who helps modern day women overcome anxiety to live the life they love. Our conversation goes deep as we explore the inner work it takes to get to the roots, increase awareness of your body, upgrade your identity, and even more – all so you can reach your full potential. Find out how you can never get stuck again!
01:30 Meet the power couple, Keri Ford and Jake Kauffman, life & transformation coaches, authors, and speakers!
03:00 What led you to coaching?
07:15 What does it mean to acknowledge abuse and trauma?
09:25 Why do we get stuck?
13:15 Feeling safe in your nervous system.
15:00 How do you build awareness in your body?
17:45 How can you reframe your strength to foster growth?
20:15 The issue with overcorrecting.
24:20 What are some unconscious responses to pushing ourselves?
29:15 How do you start healing?
32:05 What would you say to someone who rejects doing the deep work?
36:40 What do you do when you get stuck?
38:55 Psychology over skill.
41:05 How do you upgrade your identity?
46:35 How do you approach self development without falling to procrastination?
50:00 Putting it all on the line.
53:25 What is one book that has impacted your life more than any other?
55:25 What is one question everyone should ask themselves?
55:55 What is your definition of paradise?
In This Episode, You Will Learn:
How to approach fitness to make it a permanent part of your life.
The key habits behind sustainable progress, even after you hit your hit.
How to garner support from your spouse in your fitness journey.
Resources + Links:
Follow The Barbell Lifestyle Podcast on Instagram | @barbelllifestylepodcast
Check out The Barbell Lifestyle podcast on Apple Podcasts!
The Big Leap by Gay Hendricks
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
You’ve finally made real progress on your health & fitness journey! … Now, how do you keep it? Today, we wanted to share our interview from The Barbell Lifestyle podcast with hosts Marissa Roy and Christina Lynn! In this interview, we talk about how you can approach fitness in a way that creates lasting transformation in your life! As we go, we discuss the keys to sustainable progress, making your health a priority, and conditioning yourself to be who you want to be, even after you’ve hit your goals. How do you get your spouse to support you? What does your personal growth have to do with fitness? How can you get the results you want to see, and how do you get them to last? We’re answering these and even more, so don’t miss out on making your permanent progress a reality!
00:00 Introducing our interview from The Barbell Lifestyle podcast with Marissa Roy and Christina Lynn!
03:00 How did your health journeys bring you to where you are today?
09:20 How did your relationship impact your personal growth and business?
11:00 What small mentalities did you have to outgrow?
15:05 What helped you break the cycle?
19:30 How does your surroundings affect your progress?
22:00 The push & pull of progress.
25:15 How can you condition yourself to be who you want to be?
28:25 Turning discomfort into your comfort zone for better growth.
31:25 Why do we need clear vision to get results?
35:45 How does personal growth relate to fitness?
37:45 What are the responsibilities of the coach and of the client?
40:00 How to get your spouse to support your fitness journey.
46:50 What key habits help make a lasting transformation?
50:55 What is one simple tip to live your healthiest, sustainable lifestyle?
In This Episode, You Will Learn:
A better, healthier way to diet for weight loss.
How to achieve physical results that will last.
Tools for creating healthy habits with your food.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
Your path to better dieting starts here! With summer coming up, we all want to be in the best shape possible to show up confidently. That’s why we’re sharing the roadmap to a better, healthier way to approach dieting for weight loss! We’ll walk you through the steps to creating healthy habits with your food, from mindset to mindfulness and everything in between. You’ll learn how to feel good in your body and get results that last, all while eating what you want. Step into your best self for the summer and beyond!
01:35 Is there a better way to diet for weight loss?
04:50 What happens when we overcorrect?
08:25 Changing your mindset for longevity.
12:00 Why do we need to take inventory and how do we do it?
14:20 What does it mean to be mindful?
17:40 What foods do we need to add in?
20:20 How to repair your relationship with healthy food.
23:30 How can you achieve physical results?
In This Episode, You Will Learn:
What it takes to sustainably lose weight and feel confident.
The biggest challenges and sticking points of an 18 month health journey.
How to take the first step towards a better you.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
What do you have to do to become the best version of yourself? Join us in welcoming back Delaina McCarthy, the full time paralegal and law school student, to see how far she’s come in her 18 month health & fitness journey! Since the last time we saw her, Delaina has lost 70 lbs, ran her first marathon, and built a healthy, balanced lifestyle. Today, we’re going to find out how she did it and what it really takes to get to your peak performance. If you want to feel confident inside and outside, then you won’t want to miss out on this episode! Take the first step towards a better you starting now!
00:00 Say hello (again!) to Delaina McCarthy to see how far she’s come to lose 70 lbs, run her first marathon, and build a healthy, balanced lifestyle!
03:30 What does it take to lose weight and live well?
05:25 The sticking points of getting started.
07:35 What made you commit to the process?
10:15 When did the shift happen?
12:05 What were the biggest challenges you faced during your journey?
15:15 How did you make the mental shift from “I can’t” to “I’m going to”?
19:45 Where have you made the most progress?
23:55 How should we view challenges?
25:55 What advice would you give to someone struggling with committing?
In This Episode, You Will Learn:
The 5 motivation mistakes that are keeping you stuck.
How to take action and get more results.
Resources + Links:
The Molecule of More by Daniel Z. Lieberman and Michael E. Long
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
What’s keeping you stuck? More importantly, how do you get unstuck!? This week, we’ll go over the top 5 motivation mistakes that are keeping you from making progress! We’ll dive deep into motivation and goal setting so you can discover what your body needs and take action to get there. You’ll find out how to create your own roadmap to success and finally get more of the results you want to see. Don’t let these 5 mistakes keep you away from your goals any longer!
01:15 What is holding you back from making progress?
04:45 Understanding motivation.
09:00 How can you build inspiring goals?
12:45 What is the impact behind meaningful goals?
15:15 Do we need motivation to take action?
18:35 Do you have the right roadmap for you?
23:50 Why do you need guidance and support?
27:00 How can you get unstuck?
In This Episode, You Will Learn:
The science and art of pushing yourself.
How to push yourself to see more results.
Knowing your body and when to push yourself.
Resources + Links:
Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets
WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?
-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/
Check out our client transformations:
https://thefitnessproject.us/client-transformations/
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Connect with The Fitness Project for Inspiring, Healthy Content
Facebook | The Fitness Project Co
Instagram | @thefitnessprojectco
Show Notes:
How can you stay motivated to keep pushing forward? Today, we’re diving into the science and art of pushing yourself to the next level! We’ll show you how to break through the pesky plateau and keep on progressing towards the results you want to see. You will learn how to properly push yourself, when the best time to push yourself is, what mindset you’ll need to adopt, and even more. Start pushing yourself to bigger and better goals!
01:30 What stops us from getting results?
05:05 How do you see more progress?
08:10 How can you improve your performance?
11:25 Why is it important to have perspective in order to push ourselves?
14:25 What do we need to do before we push ourselves?
17:20 What is the perceived exertion rate?
20:20 When should we push ourselves?
23:20 What mindset do we need to have?
25:55 Setting your target to compel you.
29:10 Why do we need to push ourselves?
In This Episode, You Will Learn:
- An in depth look at our bodies and how we can keep them functioning.
- How to interpret your body’s signals to reduce stress, improve gut health, and restore your energy.
- How our internal health affects our external health.
Resources + Links:
Make 2023 the LAST year you set WEIGHT LOSS as a goal!
https://fitnessproject.kartra.com/page/2023TFPlivetraining
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Want to learn more about how we can help you create a healthy lifestyle that lets you feel and BE at your best? Click here: https://thefitnessproject.us/
Want more free content that is tailored to business owners and professionals like you?
Join our Free Facebook Group for Business Owners and High-Level Professionals looking to restore their energy and build a fit lifestyle here: Conquer the Day Facebook Group
Find us on YouTube at: https://youtu.be/pbm-iEi_dWE
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
What is your body trying to say to you? Here to help translate is Alyssa Tyler, a registered dietician specializing in functional nutrition to improve gut health & hormonal imbalance for your overall health! We’ll take an in depth look inside to better understand our bodies’ systems and listen to what it’s trying to tell us. Then, we dive into stress, hormonal dysfunction, and the digestive system to see how they’re all connected – and how we can optimize one to optimize the others. Join in and get your body functioning at its best to live your healthiest life!
01:25 Say hello to Alyssa Tyler, a registered dietician specializing in functional nutrition to improve gut health & hormonal imbalance for your overall health!
02:45 How can we use our symptoms to find any underlying issues?
05:25 How can we see our bodies as a system?
08:15 What is reducing your quality of life?
10:25 A day in the life of a very healthy person.
13:30 How can we understand our bodies better through lab work?
16:45 What is the first step to getting your energy back?
19:10 What are signs of adrenal dysfunction?
22:20 What is the negative impact of cortisol?
27:20 How should we approach and think about stress?
30:35 How to handle and improve stress.
33:55 What supplements can help with cortisol?
35:10 What conditions does unaddressed stress lead to?
36:40 Why is it important to fix the root cause?
41:00 How can our digestion help us better understand our bodies?
43:00 Where can we start improving our digestion?
47:15 What is your bottom line?
48:20 What is your favorite book?
48:40 What is one question everyone should ask themselves?
48:50 What is one habit you need to conquer your day?
In This Episode, You Will Learn:
- How our beliefs shape our actions and lead to results.
- Empowering beliefs versus disempowering beliefs.
- Four key steps to help you identify limiting beliefs and condition new ones.
Resources + Links:
Make 2023 the LAST year you set WEIGHT LOSS as a goal!
https://fitnessproject.kartra.com/page/2023TFPlivetraining
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Join us in our Facebook community | Conquer the Day Facebook Group
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
You won’t believe what you can achieve! For our 100th episode, we’re celebrating by covering all you need to know about your beliefs: What are they and how do they affect us? How can they empower us or disempower us? How can we change them to get more results? You’ll learn four steps to identifying limiting beliefs and conditioning new ones that will help you progress forward. Take back your power to conquer the day by building beliefs that serve you!
01:30 How are we celebrating our 100th episode?
05:50 What was something you used to believe was impossible that turned possible?
08:30 What is a belief? What is it not?
12:00 What are our empowering beliefs?
16:30 How do our beliefs manifest?
21:10 Taking inventory of your beliefs.
23:05 How can you challenge a belief?
24:15 What should you ask yourself?
26:35 How do you condition new beliefs?
29:50 How can you build beliefs that will help you progress?
In This Episode, You Will Learn:
- How to improve your pelvic health to improve your overall health and wellness.
- The benefits of focusing on your pelvic health.
- Defining the pelvic floor: how to strengthen and assess it on your own.
Resources + Links:
Connect with Brooke on Instagram | @dr_brookemiller
Follow PeakRx Therapy on Instagram | @peakrx
Harry Potter Series by JK Rowling
Make 2023 the LAST year you set WEIGHT LOSS as a goal!
https://fitnessproject.kartra.com/page/2023TFPlivetraining
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Join us in our Facebook community | Conquer the Day Facebook Group
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
What do constipation, erectile dysfunction, and bloating all have in common? They’re all connected to one important thing we tend to overlook: your pelvic health! Today, we’re learning all about pelvic health with Brooke Miller, owner of PeakRx Therapy, a performance ortho-pelvic physical therapy clinic! Brooke is an orthopedic clinical specialist with a background in personal training, who now helps her clients discover and take care of their pelvic floor for better performance and wellbeing. In this episode, you’ll learn about the benefits of improving your pelvic health, how to self-assess your pelvic floor, understand what the natural seasons of pelvic health looks like for men and women, and even more! Find out how you can take better care of your whole body starting from your pelvis!
01:15 Introducing Brooke Miller, the owner of PeakRx Therapy, a performance ortho-pelvic physical therapy clinic!
02:45 What are the benefits of focusing on pelvic health?
06:15 What does pelvic health encompass?
07:30 Unpacking the pelvic floor.
09:50 How do you assess it?
13:25 What is your role as a physical therapist in improving someone’s pelvic floor?
16:50 How can someone self-assess?
20:45 What are sexual health indicators for females?
24:20 Seasons of pelvic health.
29:00 How can pregnant women approach training?
32:35 How can you strengthen yourself during pregnancy?
34:25 What exercises should you avoid?
36:35 How would you change the approach to postpartum?
40:20 What made you shift from orthopedics to pelvic health?
43:20 What has been your experience with MS?
45:50 Why is it important to be proactive in our lives?
51:15 What is your favorite book?
51:55 What is one question everyone should ask themselves?
52:40 What is one habit you need to conquer your day?
In This Episode, You Will Learn:
Specific things you can implement in just a few minutes per day to optimize your body and have a better quality of life!
Why breathing through your nose is so important!
Resources + Links:
Follow Diego on Instagram @ascention_strength26
Check out this book mentioned in the episode:
Tribe by Sebastian Junger
Make 2023 the LAST year you set WEIGHT LOSS as a goal!
https://fitnessproject.kartra.com/page/2023TFPlivetraining
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Join us in our Facebook community | Conquer the Day Facebook Group
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Get ready to nerd out with us over how amazing our bodies are! In this episode, we’re joined by trainer, mobility expert, and owner of Ascension Strength, Diego Diaz! If you are wanting to know how to optimize your body, avoid injury, and increase your quality of life, there are so many takeaways in this conversation! We chat with Diego about why stretching and doing mobility exercises are so important and what they do for our bodies in today’s sedentary world. Tune in for some specific exercises and practices you can implement in just a few minutes a day to see major results in your life as those actions compound!
01:30 Meet our friend and owner of Ascension Strength, Diego Diaz!
03:15 Fitness is so much more than the aesthetic, how does mobility impact daily life?
06:40 What are the most common injuries you see?
09:30 Common movement patterns we should all be able to move through.
16:15 What can I do to begin to improve my mobility?
19:00 Barriers to work through mentally to incorporate mobility exercises.
24:00 Ways to improve facia’s flexibility.
29:30 What should I do to prime my body for specific exercises?
34:15 For those that are hyper flexible, how do I strengthen my joints to avoid injury?
37:40 The power of strengthening muscles you don’t repetitively use in your daily life.
43:00 Two things to do to avoid injury in the gym.
47:15 What is ONE thing everyone should do to function optimally?
50:00 What is an overarching lesson of being involved in so many different disciplines in fitness?
51:50 What is one action or habit you do to conquer your day?
In This Episode, You Will Learn:
Your results and the life you have now are a product of your habits.
How to choose the top area of your life you should focus on mastering consistency in.
2 principles that will help you build healthy habits!
Resources + Links:
Make 2023 the LAST year you set WEIGHT LOSS as a goal!
https://fitnessproject.kartra.com/page/2023TFPlivetraining
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Join us in our Facebook community | Conquer the Day Facebook Group
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Ever feel overwhelmed with everything you want to improve in your life? In this episode, we’re sharing 2 principles to help you ditch overwhelm and create solid consistent habits that stick! We’ve all had days where something goes wrong and it ends up impacting the whole rest of your day in a negative way. The good news is we can intentionally create actions to start our day that will have that domino effect in a positive direction! We’re sharing the keystone habits we start our day with to win the day, and make it fun and rewarding to stack those wins day after day! We’d love to hear from you! Shoot us a DM on instagram with your keystone habit you will start implementing in your day!
02:00 How am I showing up in my daily life to be who I want to be?
03:15 What are the top 2 or 3 things you want to be more consistent with?
08:00 Why it’s important to let go of “all or nothing” mentality.
12:15 How to create a keystone habit!
15:00 Examples of keystone habits that will help you reach your goals.
21:00 How are you making your habits more enticing and enjoyable?
23:30 Ways to attach new habits you want to create, with current ones you are already doing!
In This Episode, You Will Learn:
How to tap into pain as a powerful motivator, and fall in love with the process!Ways to stop making excuses and master consistency!
Resources + Links:
Connect with Chris
Instagram @_b3fitness
Website https://bodybybraley.com/
Make 2023 the LAST year you set WEIGHT LOSS as a goal!
https://fitnessproject.kartra.com/page/2023TFPlivetraining
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Join us in our Facebook community | Conquer the Day Facebook Group
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
The benefits of working on your strength go far beyond the gym! We’re chatting with the owner of B3 Fitness, Chris Braley! Chris shares so many gems in this episode from the power of habit stacking and collecting wins, to how to navigate the edge of making sure you’re bringing intensity to your workouts safely! Ultimately the goal is to gain strength in and out of the weight room, and in this episode, we’re sharing how you can tap back into your inner athlete that is physically and mentally on their game! Optimizing your results so you can conquer your day, and conquer your life!
02:00 How have sports shaped you growing up?
04:30 What took you from childhood athlete to being a great athlete as an adult?08:40 The power of habit stacking.
12:00 Stop making excuses and fall in love with the process.
17:15 Pain and vanity can be powerful motivators to make change.
23:20 How do you teach clients to safely push their limits with their workouts?
27:30 What common mistakes do you see people make when they’re pushing themselves?
33:15 How to optimize your results in the gym.
37:40 Advice for people who are struggling to get back into taking care of their health.
40:00 What is the value of being strong?
41:30 What is a book that has changed your life?
42:20 What did you do to better yourself today?
43:00 What do you need to do in order to conquer your day?
In This Episode, You Will Learn:
A simple 3 step framework to get UNSTUCK, defeat procrastination and overcome overwhelm.
Resources + Links:
Make 2023 the LAST year you set WEIGHT LOSS as a goal!
https://fitnessproject.kartra.com/page/2023TFPlivetraining
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Join us in our Facebook community | Conquer the Day Facebook Group
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
What are you procrastinating right now that would move you towards the results you want to see in your life? We all know that feeling of being “stuck”. In this episode, we’re sharing a simple 3 step framework to change the habit to procrastinate and allow overwhelm to get the best of you. This 3 step framework applies to everything in life from your health and finances, to relationships! Tune in for an example of how a client of ours is applying these tools to quit smoking, and how you can choose actions that give you the results you want!
02:00 The power of taking ownership of each of our decisions.
05:15 How to use the RPM method to break patterns and reset!
07:00 What is the result you want to produce?
09:20 What is the purpose or meaning behind what you want to do?
11:00 The power of asking yourself what action you need to take today.
15:00 How a client is changing old patterns to quit smoking.
In This Episode, You Will Learn:
- How to improve your relationship with food.
- What a healthy versus unhealthy relationship with food looks like.
- Practical steps you need to change your habits and reach your goals.
Resources + Links:
Make 2023 the LAST year you set WEIGHT LOSS as a goal!
https://fitnessproject.kartra.com/page/2023TFPlivetraining
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Join us in our Facebook community | Conquer the Day Facebook Group
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Do you want to improve your relationship with the food you eat? In this week’s episode, we want to focus on the relationships we have with food and how you can start engaging with your food in a more healthy, positive manner! First, we’ll paint the picture of what a healthy relationship with food looks like versus an unhealthy one. Then, we’ll share the practical steps you’ll need to know to change your habits, take action, and reach your health goals. Like any relationship, the one you have with the things you put in your body is important. So learn how you can improve the way you engage with food to start taking better care of your overall health & nutrition!
01:45 How can you improve your relationship with food?
05:05 What does a healthy and an unhealthy relationship with food look like?
07:00 What self-reflective questions can you ask yourself to discover your current relationship with food?
09:50 What changes did we have to make to our mindsets in relation to food?
14:00 The first step to improving how you engage with food.
16:10 How can you get curious?
20:15 What is mindful eating?
23:10 How should you view the relationship you have with food?
In This Episode, You Will Learn:
How to think like a motivated person.
Five principles to building a motivated mindset.
How to chase your goals and find your outcomes.
Resources + Links:
Make 2023 the LAST year you set WEIGHT LOSS as a goal!
https://fitnessproject.kartra.com/page/2023TFPlivetraining
Join us in our Facebook community | Conquer the Day Facebook Group
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
How do you build a motivated mindset for the future? If you want to learn how to chase your goals, embrace your journey of growth, and think like a motivated person, then this is the episode for you! Today, we’ll be going over five important principles that will help you build yourself a motivated mindset that lasts. We’ll discuss finding your clarity and commitment, learning from our failures, staying focused, and even more. Start your journey today and master your motivation for tomorrow and beyond!
01:20 What is the distinction between having motivation and having a motivated mindset?
04:35 Why is clarity so important to have?
08:30 What does true commitment look like?
12:45 How can you embrace the journey to the fullest?
15:25 The lessons we learn from failure.
18:40 How do you stay focused?
22:45 What is the value of surrounding yourself with people who you want to be like?
26:00 Who is a motivated person?
In This Episode, You Will Learn:
The keys to adapting, adjusting, overcoming, and defying the odds.
The mindset you need to help your body grow.
How to fully understand your body, whatever shape or size.
Resources + Links:
Connect with Allie on Instagram | @allieqdub
The Storyteller by Dave Grohl
Make 2023 the LAST year you set WEIGHT LOSS as a goal!
https://fitnessproject.kartra.com/page/2023TFPlivetraining
Join us in our Facebook community | Conquer the Day Facebook Group
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
How do you embrace your adaptability and defy all odds? Today’s special guest is Allison Warrell, a professional bodybuilder with achondroplasia dwarfism and the shortest person to have competed in the NPC! Allie shares her fitness journey and all the mental and physical pivots she made to defy the odds and get to where she is now. During this episode, we’ll talk about the power of adaptability, how to develop a mindset of getting your body to grow, the key to finding your inner fire, and more. How do you get in tune and figure out how your body works? What is the best way to learn? How can you rise above your limitations? Maximize your mindset and learn how to adapt, overcome, and conquer your day!
01:35 Meet the master of practical optimism and the shortest person to compete in the NPC, Allie Warrell!
03:35 Where did your motto come from?
05:55 How did you develop your mindset?
09:30 Did you ever receive pushback as you were growing up?
11:45 What do you wish people understood more about your condition?
16:45 What do you love the most about fitness?
17:50 How did you get to the point of bodybuilding?
22:50 How did you feel going from 140 to 100 pounds?
25:30 What adaptations did you make to get your body to grow?
29:15 Figuring out how your body works.
32:30 What are the keys to finding your fire?
36:00 What was your first contest like?
39:50 How can you shift your mindset around asking for help?
44:50 What is the best way to learn?
46:45 What is one book that has changed your life?
48:00 What is your ideal day?
50:20 What is one habit that helps you conquer your day?
51:00 Who are you collabing with?
In This Episode, You Will Learn:
How to (and how not to) approach your fitness goals in 2023.
The tools you need to create your own personalized roadmap for a healthier you.
The old approach versus a NEW approach to achieving health goals.
Resources + Links:
Join in our Goal Setting Seminar for 2023 | https://fitnessproject.kartra.com/page/GoalSetting2023
Join us in our Facebook community | Conquer the Day Facebook Group
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
How do you make 2023 your year for better health, fitness, and wellness? Today, we’re helping you kick off the New Year the right way by showing you how to set achievable goals and focus on your health! You’ll learn 5 major mistakes to avoid so you can approach your fitness goals in a new and successful way. By the end of this episode, you’ll have everything you need to create a personalized roadmap to a healthy lifestyle, build the right habits for sustainability, and keep on progressing to an improved version of you! Follow along and discover what your goals are and how to get there for the new year and beyond!
02:10 How can you set intentions and reflect for the new year?
05:05 How should you approach your fitness goals in 2023?
08:30 What is the difference when you set a clear goal?
10:30 The problem with setting number goals.
14:30 Why do vague targets drain motivation?
18:05 How does the old approach set you up for failure?
20:05 Why should you avoid Googling a diet or meal plan?
23:40 How far can your emotions take you?
24:30 What do you want your healthy lifestyle to look like?
27:30 How do you build the right habits for progress?
32:00 Building your own personalized map.
35:50 How can accountability and your mindset help you commit to the goal?
38:50 What can your 2024 look like?
In This Episode, You Will Learn:
What spiritual fitness is, and why it’s important to find your truth.
How to encourage growth in yourself and your partner, while walking separate paths.
Harnessing your faith, spirituality, and love to become limitless.
The key to living your life unapologetically.
Resources + Links:
Connect with Gigi on Instagram | @gigimeyerfit
Connect with Brian on Instagram | @brian_pruett
The 5 AM Club by Robin Sharma
The Alchemist by Paulo Coelho
Join us in our Facebook community | Conquer the Day Facebook Group
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
How can our spiritual fitness help us in our physical fitness? In today’s podcast, we are joined by dynamic husband and wife duo, Gigi Meyer-Pruett and Brian Pruett, online fitness coaches who use their faith to speak truth into the world! Gigi & Brian will discuss how they live limitless by tapping into their spiritual fitness and faith. First, we’ll discover how they support and encourage each other in their unique journeys, while ultimately growing as individuals and partners. Then, they’ll teach us how we can become spiritually fit to face adversities and take on life as higher versions of ourselves. Step into your limitlessness to start conquering the day!
0:01:30 Get ready to speak some truth into your life with online fitness coaches, Gigi Meyer-Pruett and Brian Pruett!
0:03:05 How did fate bring you together through a viral Twitter post?
0:05:40 What similarities make you feel like you are meant to be?
0:09:25 How have you been able to support each other while walking your own paths?
0:12:50 How can partners encourage each other or work together in their fitness journey?
0:15:45 Why do we need to know our individual purposes?
0:17:10 What lessons did you learn from your transitions that helped you build your business?
0:19:55 Navigating conflict to call out our greatness.
0:23:15 How is spiritual fitness an anchor for growth?
0:26:35 What is the purpose of being spiritually fit?
0:30:30 What does it mean to have faith and be spiritual?
0:33:00 What is the biggest fear you’ve overcome to walk in your faith?
0:36:15 How to live life unapologetically.
0:39:20 What did your environment growing up teach you about courage?
0:43:05 How does having faith keep you anchored?
0:49:45 What is one practice that taps into your limitless potential?
0:52:55 What is one book that changed your life?
0:54:35 What is your ideal day?
0:57:35 What advice would you give yourself 10 years from now?
1:00:00 How do we make the most of the biggest gift of life?
In This Episode, You Will Learn:
The keys to creating a roadmap for setting achievable goals in 2023.
Self-reflection questions you need to ask yourself for clearer introspection.
The three main things that cause us to fail our goals, and how to avoid them.
Resources + Links:
Join our Goal Setting Seminar for 2023 | https://fitnessproject.kartra.com/page/GoalSetting2023
Join us in our Facebook community | Conquer the Day Facebook Group
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
What does your roadmap for better health and success in 2023 look like, and how can you build it up? Welcome to the last episode of 2022, where we’ll be talking about how to set goals for the New Year, reflect on the past year, and plan your success for the future years to come! You will learn how to go from reflection to action so you can get better at goal setting and get more out of it. We’ll also share several important self-reflection questions you should ask yourself to find your focus and get clear. Join us to end 2022 strong and get ready to conquer the New Year!
01:50 Why is now a great time to start setting new goals for 2023?
06:25 How does vagueness kill your goals?
09:30 Why do our goals need meaning?
11:55 Finding your focus.
15:30 Can you change your goal?
17:50 Why is reflection so important?
20:55 What questions should you ask yourself for introspection?
22:05 How do you build a vision?
24:10 Who do you have to become?
Self-Reflection Questions:
What were the highlights from your year?
What did you learn? What did you gain?
What didn’t work out?
What did you fail to accomplish?
What didn’t go as planned?
What would you have changed if you could?
What caused you to not be successful?
What do you have to change going into the New Year?
In This Episode, You Will Learn:
- How to level yourself up in all areas of life by tapping into your confidence.
- The skills you need to move beyond your inner critic and empower yourself.
- How you can reignite your big dreams and turn them into reality.
Resources + Links:
Get involved at https://powerhousewomen.co/!
The Big Leap by Gay Hendricks
Breaking the Habit of Being Yourself by Joe Dispenza
Becoming Supernatural by Joe Dispenza
Join us in our Facebook community | Conquer the Day Facebook Group
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Bring forth your inner powerhouse with the Powerhouse! This week, we are joined by the one and only Lindsey Schwartz, best-selling author and founder of Powerhouse Women! Lindsey has successfully built and scaled her own business during her mission to help teach women to dream bigger and turn those dreams into reality. In this podcast, Lindsey gives her insight of how she overcame self-doubt to reach new heights and level herself up. You’ll learn the skills you need to step into your confidence, override your inner critic, and foster your dreams to invoke your best version of you! Come and learn the keys to unlocking your true potential and start conquering your day better than before!
01:50 Get ready to learn how to tap into your inner confidence, power, and potential from the founder of Powerhouse Women, Lindsey Schwartz!
04:05 How did you go from selling carpet to where you are now?
08:20 When did you realize you had more to give?
12:30 What does it sound like to “cute quit”?
15:20 How to recognize the difference between having too much on your plate versus being afraid.
18:55 How did you override your inner critic?
22:40 When did you hit the first ceiling when scaling Powerhouse Women?
28:40 What was your experience like aiming upward?
31:50 How can we add value to and show up in our relationships?
35:25 What do you love the most to give to others?
37:45 When did you recognize your gift and start to grow it?
40:20 How can we reignite and foster our dreams?
46:15 What advice would you give to yourself to break through the next ceiling?
48:40 What books have been the most impactful to you?
49:55 What is your ideal day?
50:40 What one habit do you need to conquer your day?
In This Episode, You Will Learn:
- A new, refreshing perspective to bring into the holidays.
- How to be more present and intentional during this season.
- Reflective questions you should ask yourself.
- How to apply intentions and mindset to your actions.
Resources + Links:
Join us in our Facebook community | Conquer the Day Facebook Group
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
How can you make this holiday season your best one yet? Join us for a special episode that’ll help you achieve a present, healthy, and meaningful holiday for you and your loved ones! Today, we’re reflecting on what the holiday season is really about, how we can celebrate intentionally, and the timeless messages we should be focusing on. We share several important questions you can ask yourself in order to have a truly meaningful holiday. Then, we’ll dive into how you can apply your intentions, be more present, and do things differently to set yourself up for success. Celebrate the season by giving yourself a brand new perspective on the most wonderful time of the year!
00:00 What will you gain from today’s holiday special?
04:45 How do you feel when you enter the holiday season?
07:05 What is the real purpose of Christmas? How does it get lost?
10:10 How can we be more present and aware in our lives?
12:30 What should we actually celebrate during Christmas?
15:50 How do you want to remember this holiday season?
17:30 What does your soul need?
18:15 Who can you be a blessing towards?
20:20 How can you celebrate with those who are here?
21:40 How can you celebrate with those who aren’t?
26:25 Taking on a new and different perspective of the holidays.
28:05 How do we live out our intentions?
32:10 How can you practice being present?
34:20 What can you do to be more present this season?
In This Episode, You Will Learn:
- How to determine what you want and more in career and life.
- Leaning into your authenticity to show up as your true self.
- The key to creating intentional content that helps and serves others.
Resources + Links:
Connect with Jordan on Instagram | @syattfitness
Join the Inner Circle | https://www.syattfitness.com/
Join us in our Facebook community | Conquer the Day Facebook Group
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Are you ready to get real with us? Our guest today is personal trainer, coach, and five time world record powerlifter, Jordan Syatt! Jordan strives for personal excellence in his pursuit of training and knowledge. Together, we’ll have a refreshing discussion hitting the most prominent inflection points during his personal and professional journey to learn more about Jordan’s straightforward approach to career, content, and personal development. We’ll talk about the value of leaning into your authenticity, how to create content that best serves others with intention, filtering new mindset shifts and opportunities, among other important topics for growth and personal excellence. Come and find out how you can get more out of the things you’re most passionate about, without sacrificing yourself!
01:35 Join us and personal trainer and coach, Jordan Syatt, as we explore his straightforward approach to content creation, career, and showing up authentically!
03:25 What was your original intention when creating content?
04:30 When did you start to get more intentional?
09:20 When did your coaching begin to feel real?
12:50 What were the pivotal points when you started to take it more seriously?
15:25 Managing new mindset shifts.
18:40 What made you try again after three bad experiences with coaches?
21:15 What beliefs and skills did you acquire after your fourth mentorship?
25:40 How did you keep your core drive of helping people?
29:30 How do you lean into your authenticity?
32:15 Separating yourself from the way you need to show up.
37:40 How do you filter through new opportunities?
42:40 What did you learn about yourself working with Gary Vee?
46:20 How did these lessons bring you back to yourself?
49:50 What is one book that has changed your life?
52:20 How would you describe your ideal day?
53:35 What advice would you give to your daughter 10 years from now?
54:50 What is one habit you need to conquer your day?
In This Episode, You Will Learn:
- The best practices for weight loss maintenance.
- Four key parts to help you overcome the yo-yo effect.
- What causes people to regain weight after losing it.
Resources + Links:
Join us in our Facebook community | Conquer the Day Facebook Group
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
You know how to lose weight, but do you know how to keep it off? Today, Lindsey is going over the best practices for sustainable, realistic weight loss by sharing CTD’s four part cure to the yo-yo effect! This episode will teach you how to reframe your mentality, implement new habits, find your minimums, and even more, so you can start creating lasting results you want to see. Don’t let the yo-yo effect tie you down any longer! Discover the roadmap to successful and permanent weight loss by taking better care of your mind, health, and body!
01:50 What is the yo-yo effect?
04:25 Why do people regain weight?
10:20 How can we build a lifestyle alongside our bodies?
15:50 Adopting your minimums.
18:20 Why do we need habits for awareness?
22:00 What should we commit to?
25:50 What is the four part cure for the yo-yo effect?
In This Episode, You Will Learn:
- How to create balance and structure in your life as a parent and entrepreneur.
- The systems that will help you maximize time management and productivity.
- How to be more present, more efficient, and do it all.
Resources + Links:
Connect with Bre on Instagram | @bre.annamillerfitness
Join the MomFit Lifestyle Facebook group | @MomFit Lifestyle
Download Bre’s Top 10 Recipes for Busy Women for free!
You Are Not Your Brain by Jeffrey M. Schwartz and Rebecca Gladding
Join us in our Facebook community | Conquer the Day Facebook Group
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
As a parent and entrepreneur, how can you strike the balance and make it all work? In this episode, we are joined by mother of 2 and the owner of MomFit, Bre Miller! She will teach us the skills, systems, and practices we need to implement in order to optimize efficiency, take action, and be more present in life. We’ll discuss how you can master time management and create your momentum for better productivity at home and at work. If you’re a busy parent struggling to find the stability you need, we’ve got you covered! Start accomplishing more of what you want and conquer the time you have in your day!
01:50 Join us and special guest Bre Miller, a former personal trainer and the current owner of MomFit, to learn how to be more efficient and present in your day!
03:30 What was your relationship with fitness before you had kids?
06:35 What was the reality like of getting back into the flow?
08:40 How did you learn to listen to your body after having your first kid?
09:50 What were the biggest mindset shifts you had around appearance & weight loss?
11:40 Overcoming the feeling of defeat.
14:15 What habits or practices ended up being game changers?
15:45 How can a busy mom get back into fitness?
18:00 What is the difference between efficiency and inefficiency?
19:35 What had to change after you had your second child?
21:35 How do you get yourself into the zone even when you don’t feel like it?
24:20 What is your morning routine?
26:10 How do you get over mental barriers?
28:35 Developing structure and stability in your day to day.
34:00 How do you set and adhere to the boundaries you create?
35:20 What conversations do you have to communicate your boundaries?
36:45 How did your internal dialogue impact the way you think now?
40:15 What advice would you give to someone trying to find their momentum?
42:55 The power of mentorship and partnership.
45:15 What would you tell someone who feels hesitant about mentorship?
47:00 How do you help your mom clients implement more healthy nutrition?
49:25 What book has had the greatest impact on you?
49:45 What is your ideal day of paradise?
51:00 What piece of advice would you give to yourself 10 years in the future?
51:45 What one thing do you need to conquer your day?
In This Episode, You Will Learn:
- How to accept responsibility for yourself and the world around you.
- Why taking responsibility is a must have to create change in all areas of your life.
Resources + Links:
Join us in our Facebook community | Conquer the Day Facebook Group
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
What happens when we decide to step up and take responsibility? In today’s podcast, Brian will go over the importance of learning to take responsibility in your life and how it can help elevate you to your best self! You will learn how to take responsibility to start creating more positive changes for the world around you and set yourself up for future success. Along the way, Brian shares his personal journey of learning how to accept and embrace responsibility for the benefit of himself and his family. Learn how to accept responsibility to bring out the best version of yourself!
01:35 Learning to take responsibility for your best self.
05:55 Why do we need to have strength to be capable?
09:05 What was my recent experience with taking responsibility?
11:25 How can we help and give to others?
13:30 How does taking responsibility set us up for future success?
In This Episode, You Will Learn:
- Mindfulness and meditation practices for fitness, health, and healing.
- How to break invisible barriers and limitations keeping you stuck.
- The value of hypnotherapy and self-awareness.
- How training can help you address fear, integrate new beliefs, and bridge the gap.
Resources + Links:
Learn more and get involved at https://themindfulmovement.com/!
The Power of Now by Eckhart Tolle
Emotional Chaos to Clarity by Phillip Moffitt
The Untethered Soul by Michael A. Singer
Join us in our Facebook community | Conquer the Day Facebook Group
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
How can deep inner work help you conquer your fears and bridge the gap? Join us in welcoming Sara and Les Raymond to the podcast, the husband and wife duo behind the Mindful Movement and co-owners of Coreworks Fitness Studio! Today, they will be going over the mindfulness practices and modalities we can use to identify and break through the limitations that hold us back! We’ll dive into their separate journeys behind training and meditation to find out how they aligned to create the Mindful Movement. Then, we discuss more in depth about the deep work practices and habits they’ve integrated into their day to day, including mindfulness, meditation, and hypnotherapy. Come and join the Mindful Movement and take your fitness, health, and healing to the next level!
01:45 Meet our two special guests, Sara & Les Raymond, the founders of the Mindful Movement and co-owners of Coreworks Fitness in Maryland!
03:45 How has Sara’s journey developed over time?
06:35 How did you find your answer?
07:45 Where did Les’ journey begin?
10:25 What kept you on the hook of your health journey?
13:00 Pivoting away from fear.
14:50 How did you become aligned after coming from different backgrounds?
16:35 When did your paths cross into the Mindful Movement?
18:55 What was the original intention of the movement?
22:15 What are the different levels and modalities of deep work?
25:30 How can someone approach deep work if they’re afraid of it?
27:25 What enabled you to take the next dive?
29:30 How did training help you address pain, discomfort, and suffering?
34:05 How to use fitness to bridge the gap.
36:40 What modalities and tools did you use to approach mindfulness?
39:30 What are your top breath exercises?
41:25 What habits do you practice for deep work?
43:20 How would you define hypnotherapy?
48:30 What is the value of self-awareness?
52:35 What is one book that has had the greatest impact on your life?
53:00 What advice would you give to yourself 10 years from now?
53:25 What one habit do you need to conquer your day?
In This Episode, You Will Learn:
- Three steps to help you move past the fear of failure.
- How to take action and create permanent change in your lifestyle.
Resources + Links:
Join us in our Facebook community | Conquer the Day Facebook Group
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Is your fear of failure keeping you from achieving your goals? Give yourself the power to take back action and create permanent change with these three easy steps! In this episode, Lindsey is flying solo and here to give you the roadmap to getting past your fear of failure! You’ll discover the key to learning from past mistakes, redefining what true failure means to you, and where to aim and get your support from. Don’t let your fear of failure hold you back from conquering your day any longer!
01:40 How can we move past our fear of failure?
06:30 What can we learn from our past failures?
09:10 How do we define “failure”?
12:00 Redefining failure.
15:10 Where should you always aim for?
19:20 What are the three steps to get past the fear of failure?
In This Episode, You Will Learn:
- How to build and scale a business without sacrificing your mental or physical health.
- The key to taking advantage of risks and opportunities for growth.
- Habits and shifts to help you overcome challenges, show up for yourself, and sustain progress.
Resources + Links:
Connect with Kara on Instagram | @karachase28
Follow the Legacy Group on Instagram | @legacygroupnh
The New Gold Standard by Joseph A. Michelli
The 5 Love Languages by Gary Chapman
Join us in our Facebook community | Conquer the Day Facebook Group
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
If you’re a business owner pouring from an empty cup or a self-sacrificing parentprenuer, this is the sign telling you there is a better way! We are excited to introduce absolute powerhouse Kara Chase, the business owner, athlete, and mother of two building an empire and taking care of herself while she does it! As we follow along her insightful journey of personal development and internal work, we’ll find out how she harnessed her mental and physical health to get where she is today. We discuss important habits and mindset shifts, weighing risk versus reward, how to take advantage of opportunities, and much more. Most of all, you’ll learn the best way to serve yourself so you can better serve others. Start showing up as your best self and create your own legacy that lasts!
01:45 Meet triple threat Kara Chase, owner of Legacy Homes Group, superstar athlete, and mother of two!
03:30 Where was your starting point of personal development?
05:05 What were your original intentions?
06:45 How were you able to overcome the challenge of letting go?
08:50 What habits helped you progress?
12:00 How has your insight served you?
14:15 Adopting and integrating new shifts in your lifestyle.
17:00 How can we overcome self-doubt?
18:05 What role has vulnerability played in your growth?
20:50 How did staying healthy and taking care of yourself help sustain your progress?
23:05 What is the impact of your strength training?
27:45 How has your journey tied into your business?
30:25 How has it influenced the way you lead?
33:45 What would you tell other business owners who are sacrificing too much of themselves?
36:10 The relief of giving yourself the permission to lean on others.
38:55 How can someone take advantage of opportunities?
41:10 How do you look at risks?
45:25 What is one book that has changed your life?
46:55 What is your 10/10, perfect day?
47:45 What piece of advice would you give to yourself 10 years from now?
48:55 What one habit do you need to conquer your day?
In This Episode, You Will Learn:
- Treatments and solutions for healing chronic pain, repairing your body, and preventing injuries.
- The benefits of chiropractic care and soft tissue work.
- How to keep your body healthy and promote health & wellness as an athlete.
Resources + Links:
Connect with Alex and Mark on Instagram | @ignitehealth_wellness
Get your tickets to the Ignite Health & Wellness event: https://www.eventbrite.com/e/a-healthy-approach-to-stress-tickets-405314666077
The Dip by Seth Godin
Eat Smarter by Shawn Stevenson
Join us in our Facebook community | Conquer the Day Facebook Group
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
As athletes, how can we promote better health and wellness in the world we live in? Here to discuss solutions for healing chronic pain and avoiding injuries are the founders of Ignite Health and Wellness, Dr. Alex Williams and Dr. Mark Mathis Jr.! They’ll teach us what we need to know about chiropractic care tools and techniques, so we can get more in tune with ourselves and our bodies. What are the most common causes of chronic pain? How can athletes prevent injuries when training? What is soft tissue work and what are its benefits? If you want to find out how you can keep your body healthy, then don’t miss this informative episode all about igniting better health and wellness!
02:00 Introducing our guests Dr. Alex Williams and Dr. Mark Mathis Jr., a pair of sports and rehab chiropractors and founders of Ignite Health and Wellness!
03:30 What are the most common pains people struggle with?
06:25 What practices or processes do you use to help people treat their bodies?
07:25 How do lifestyle habits influence chronic pain?
08:25 The ideal ways to sleep.
10:45 How do you treat discomfort versus treating injuries?
12:35 What should athletes avoid when overtraining?
14:05 What mindset shifts do you try to promote the most?
16:10 What is chiropractic work?
19:30 What other chiropractic care techniques do you utilize?
20:55 The benefits of cupping.
21:45 How does Graston and scraping work as chiropractic tools?
24:00 When should chiropractic care and rehab come into play during an injury?
26:55 How can chiropractic work help with disc injuries?
28:20 Can a herniated or bulging disc be cured? If so, how?
30:45 What is the common cause of sciatica?
34:55 How can we encourage more people to take care of their bodies in a holistic way?
40:35 What is the book that had the greatest impact on your life?
41:45 What is the definition of your perfect day?
44:10 What one habit do you need to conquer your day?
45:40 What do you have coming up?
In This Episode, You Will Learn:
3 main takeaways Brian has from reflecting on this race.
Why Brian decided to do another Ultra Marathon, and differences in his mindset this time.
The power of asking your future self for advice to tune into what really matters.
Resources + Links:
Listen to Episode 4 Discover Your Grit: Lessons From My First Ultra Marathon
Join us in our Facebook community | Conquer the Day Facebook Group
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
We’re back with more lessons, highs and lows from Brian’s second Ultra Marathon! If you’ve listened to any of our episodes you know how important mindset is to us, and the power of extracting lessons from your life experiences. Being present in the moment and reflecting on your experiences are both great ways to create awareness and apply those lessons! In this episode, we talk about why Brian decided to do this race, how he uses running as an opportunity to check in and strengthen his mindset, and what he learned about himself through the process! Of course, as always we have some fun banter and funny stories to share too! If you haven't heard our episode about Brian’s first Ultra Marathon, tap the link in the Resources + Links section of the show notes! We’d love to hear from you! Tag us with your biggest takeaway, and something you are doing to challenge yourself to grow mentally, physically, and to truly enjoy life!
02:00 What is an Ultra Marathon?
04:15 What was the trail like?
07:00 How Brian fully immersed himself in nature during the race.
10:30 Why do most people do Ultra Marathons, and why did you decide to do this race?
16:15 The power of gratitude and seeing what you are capable of accomplishing.
21:00 Advice mentors have given me about enjoying life fully.
24:15 If I was 85, what advice would I give myself today?
29:00 The challenges I came up against on the terrain.
35:15 How Brian’s mindset was different from his first Ultra Marathon to this one.
41:15 Red flags that started to show up as Brian kept pushing forward.
44:00 Checking back in on the result Brian wanted to take away from the race.
48:30 Lindsey’s thoughts as she supported Brian through the end of the race.
53:00 Are you seeking validation from others or from yourself?
56:30 What is a takeaway that stands out from this experience?
1:02:00 What was a funny part of the race?
In This Episode, You Will Learn:
- How to form a positive relationship and mentality with food.
- Identifying food sensitivities, allergies, and intolerances and their symptoms.
- Artificial, highly processed foods versus organic, health-conscious choices.
- The societal psychology behind the way we perceive food in relation to our self-worth.
Resources + Links:
Learn more and get connected at https://nutritionrewired.com/!
Join us in our Facebook community | Conquer the Day Facebook Group
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
How can you make food your friend? Our guest today is a familiar face you may recognize: Erin Kenney, the registered dietician and nutrition coach! This time, we’ll have an in depth conversation about the food we eat and our relationship with it. Throughout this episode, you will learn how to master a healthy mindset alongside a healthy diet by building a better relationship and perception with food! First, we'll explore different food sensitivities and their common symptoms, as well as discuss what foods we should focus on minimizing in our day to day. Then, we shift as we dive deeper into the psychology behind the way we perceive food in relation to our own value as people. Join in and find out what “healthy” looks and feels like for you!
0:02:25 Welcome back to the show, registered dietician Erin, here to speak more about our relation to the food we eat!
0:03:30 What are the differences between food sensitivities, allergies, and intolerances?
0:06:05 Can you identify allergies and/or intolerances?
0:07:55 What symptoms should people look out for?
0:09:05 How does bloating differ from non-bloating causes like distention?
0:13:10 What is a healthy amount of gas?
0:16:15 Most common food intolerances.
0:17:45 What are common symptoms of lactose intolerance?
0:18:55 What symptoms are caused by egg intolerances?
0:19:30 What are wheat intolerance symptoms?
0:20:10 Common shellfish intolerance symptoms.
0:20:40 How does sugar impact gut health?
0:22:30 What advice would you give to someone who has a sweet tooth?
0:24:00 Artificial sweeteners versus non-artificial sweeteners.
0:27:15 How does fructose impact gut health in comparison to glucose?
0:31:15 What are some of the most inflammatory foods people should minimize?
0:36:20 How are fake meat products being marketed today?
0:38:40 What is the current culture and psychology around certain foods, and how has it changed the way we perceive value and worthiness?
0:40:40 How can someone dissociate from the value & power we put into the food we eat?
0:43:05 How do you guide your clients towards a more positive perception of food?
0:46:00 Generational patterns, habits, and struggles with food.
0:48:40 How do we rewire these generational patterns?
0:51:30 What would you suggest to someone who wants control?
0:54:30 How is social media affecting the way we view control?
0:57:40 What is something about health that you wish more people knew?
In This Episode, You Will Learn:
Erin and Jordan talk all about building your empire with your partner, from evolving beliefs, communicating in your partnership in and out of business, and advice they would give someone that feels called to start their own business.
Resources + Links:
Follow Impact Fitness Coaching on Instagram | @impactfitnesscoachingacademy
Follow Erin | @erindimondfitness
Follow Jordan | @jordandugger_
The 4 Hour Workweek by Tim Farris
Man’s Search for Meaning by Viktor Francl
Join us in our Facebook community | Conquer the Day Facebook Group
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
We have another power couple joining us on the podcast! Erin and Jordan Dugger are joining us sharing what their journey has looked like going from friends to becoming partners in life, business, and parenthood! Founders of Impact Fitness Coaching, Erin and Jordan talk about the beliefs and glass ceilings they had to shatter in order to build their company to 7 figures and beyond! We dive into everything from how they met and went from friends to dating, things they do to intentionally communicate and stay close as a couple, and what it looks like to push and support each other in business. As experts and mentors in the health and wellness coaching industry, they also share the importance of BOTH hiring mentors and trusting your gut as the person who knows you and your business best! They also share some fun details as they talk about their experiences as new parents! With this wide range of topics we cover in this episode, we’d love to hear what resonated with YOU most! Leave us a review and tag us on Instagram with your biggest takeaway!
03:30 Meet the Founders of Impact Fitness Coaching, Erin & Jordan Dugger.
05:00 What was going on in your lives when you met?
11:15 What did it look like when you decided to go into business together?
17:15 Tips for communicating when you work with your partner.
22:20 How experiences with MDMA have helped us grow closer as a couple.
25:00 What has led you to share your experiences so vulnerably?
30:30 The limiting beliefs that had to change in order for Erin & Jordan to scale their business.
35:15 How do you support someone else’s belief in themselves or a bigger vision?
39:40 What has been the most rewarding part of building your company?
43:50 How have mentors impacted your growth over the past couple of years?
46:30 Advice for those that are at the beginning of pursuing something they feel called to.
51:00 What are some moments of gratitude you’ve had as you have become parents?
54:30 A book that has changed my life.
55:40 What does your ideal day look like?
57:00 What advice would you give yourself 10 years from now?
58:15 What is one habit you need in order to conquer your day?
In This Episode, You Will Learn:
Developing a champion’s mindset.
The impact of our environments.
How to comeback from a setback.
Resources + Links:
Connect with Tony On Instagram: @tmackelitetraining
Check out Tony’s Website: https://tmackelitetraining.com/
Join us in our Facebook community | Conquer the Day Facebook Group
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Today’s guest LITERALLY packs a punch! He happens to be a former member of the USA National Boxing Team, a 6x Dallas Golden Glove Champion, and a National Champion, Tony Mack! We’re talking about what it takes to have a champion’s mindset, how our environments impact our reality, and why boxing is a perfect tool for personal growth. After detaching his retina and unexpectedly ending his professional career, he dedicated his life to training others and helping them see higher potential in themselves. Tune in as Tony shares his story, the biggest lesson he learned from Team USA, and how boxing can be a powerful tool for growth.
01:45 - Who is Tony Mack?
03:00 - What was Tony’s childhood like?
08:08 - What impact does your environment have on you?
10:40 - How did he get into boxing?
14:00 - How do you bounce back after a loss?
16:00 - Developing the identity of being a boxer.
18:40 - The biggest difference between pros and amateurs.
22:25 - What are the biggest lessons learned from Team USA?
24:50 - How to develop a champion’s mindset?
27:30 - There are levels to everything.
29:00 - Where does humility come into fighting?
34:00 - What ended his professional boxing career?
37:00 - How did he discover personal development?
39:30 - Why did he become a gym owner?
46:10 - What makes boxing such a powerful tool for growth?
49:30 - Why is the jab the most important sport in boxing?
51:15 - What’s your favorite book?
52:10 - Tony’s version of a perfect day.
52:35 - Advice to yourself ten years from now?
53:00 - One habit you need to conquer your day.
In This Episode, You Will Learn:
- Alternative healing practices for your mind and body in response to trauma and suffering.
- Where to begin on your healing journey.
- Energy in relation to healing practices, including how to release and restore it.
Resources + Links:
Connect with Geeti on Instagram | @utopiahealingarts
Use code DAHDARSAD for 10% off any of Geeti’s services:
https://utopiahealingarts.as.me/
Geeti recommends booking an ONLINE CLAIRVOYANT HEALING
The Emotion Code by Bradley Nelson
There’s a Boy in the Girls’ Bathroom by Louis Sachar
Join us in our Facebook community | Conquer the Day Facebook Group
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Do you know the true power of healing and what it can do for your mind, body, and spirit? Geeti Shirazi Mahajan is joining us today to speak and share about healing from both a clinical and spiritual perspective. Geeti is a practicing psychotherapist and alternative healer who has lived through her own healing journey from childhood trauma. Our informative conversation will cover the healing process: where to begin, why it benefits us, and how we can offer support to others as they go through their individual journeys. We’ll also explore the non-traditional, alternative aspects of the art, such as energy, chakra, and aura in relation to healing. So wherever you may be in your journey, come and walk the path of healing with us!
02:10 Say hello to Geeti, a practicing psychotherapist and alternative healer with two private practices for psychotherapy and wellness!
03:35 How do you define healing?
05:50 What are some indications that someone may benefit from healing?
09:30 What led you to your healing work?
12:45 How did your childhood trauma affect your healing journey?
16:10 Facing fear and embracing your courage.
20:25 How do we become aware of the impact of trauma?
25:10 How can someone lean into healing after recognizing trauma?
28:55 Why is healing an art, a skill, and a journey?
30:20 Energy and the healing process.
33:50 Where does energy come from? How do we release it and cultivate it?
35:45 What is reiki and how do you practice it?
39:00 How can someone support another person in their healing journey?
43:35 How do you find a real, genuine healer?
45:20 Is there a “wrong door” to healing?
47:40 Where is the balance between traditional and alternative healing modalities?
51:05 What is your favorite book?
51:20 What is your ideal day?
51:35 What advice would you give yourself 10 years from now?
51:45 What is one habit you need to conquer your day?
In This Episode, You Will Learn:
- The fastest way to change your habits permanently!
- How to identify with your habits and stop depending on motivation.
- The key to building a long-term healthy lifestyle.
Resources + Links:
Get your FREE Routine Reset Guide here!
Join us in our Facebook community | Conquer the Day Facebook Group
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Want to lose 10 - 20+ lbs and increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
What is the key to changing your habits to fit a healthy lifestyle? Today, we are going to talk about the fastest way to change your habits permanently! We’ll go over the pitfall of motivation and instead focus on the way you identify yourself with your habits. How do you build a healthy lifestyle for the long term? Why is clarity so important for shifting your mindset? How can we make our new habits part of who we are? Make your habits stick once and for all and transform the way you live!
01:35 How can we change our habits quickly and permanently?
04:00 Why should we stop being dependent on motivation and willpower?
06:00 The first step towards making a change.
08:05 How do we change the way we identify with our habits?
10:45 How can our identities become limiting?
13:30 Why do we need to see it as a long-term lifestyle change?
In This Episode, You Will Learn:
How to use the season to fall back into your fitness & health.
The three categories of routines that will set you up for success.
What you can do to sharpen your mind and build your body.
Resources + Links:
Get your FREE Routine Reset Guide here!
Join us in our Facebook community | Conquer the Day Facebook Group
Check out our client transformations!
https://thefitnessproject.us/client-transformations/
Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness?
Apply to work with us!
https://thefitnessproject.us/application
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Are you ready to fall back into fitness? This week, we’ll show you how to fully utilize this season to form better habits and reset your routines! We are sharing three categories of routines you’ll need to set yourself up for success today, tomorrow, and beyond. From the beginning of your day to the end of it and everything in between, you’ll learn how to schedule your movement and master your nutrition so you can keep moving forward. If you want to sharpen yourself by optimizing your body and mind, then you’ve come to the right place. Start the season off right by putting your health first!
01:40 How can you use this season to fall back into fitness?
04:30 What is the routine reset guide?
05:40 How to set intentions with clarity.
08:15 Why do we need clarity in order to move forward?
11:55 What happens once we find our consistent routines?
13:45 What are bookend routines?
15:45 Why is it important to understand our bookends?
20:00 What do we suggest you add to your morning and evening routines?
21:15 How should we think about our movement routines?
24:30 Managing your schedule for the fall season.
26:40 What are baseline healthy nutrition routines?
28:00 How do we slip back into unhealthy habits?
31:35 What do you do after you put your routines in place?
33:35 How can you sharpen your mind and build your body?
In This Episode, You Will Learn:
How Overwhelm is the symptom, NOT the problem, and how to take your power back quickly!
Resources + Links:
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
As an ambitious person, someone who is working towards big goals, you’re going to feel challenged! That's a given! As you are taking on more responsibilities and rising to the next level, feeling overwhelmed is a completely understandable response. The thing is, we don’t want to stay there! In this episode, I (Lindsey) am here to share a coaching call I recently did with an elite client, and walk you through what we did together to help her gain clarity on the ACTUAL problem so she could move forward with confidence. I know what it feels like to have overwhelm lock you up and make you feel stuck. Tune in for ways to plan for when overwhelm starts to creep in, so you’re prepared before those feelings take over!
02:15 Is overwhelm affecting your performance?
05:00 What can I DO when I recognize that my life is being impacted by overwhelm?
08:00 Questions to ask yourself to gain awareness around what’s holding you back.
11:40 The impact of how you speak to yourself.
19:15 What brings you back from swirling in overwhelm?
22:00 The first step to take your power back from overwhelm!
23:20 Choose your go-to action when you start feeling overwhelm start to creep up.
25:15 Get out of fight or flight, and back in your body.
30:00 How I’ve learned to move quickly from stuck and overwhelm, to taking my power back!
32:00 Please give us feedback in one of these ways!
In This Episode, You Will Learn:
What “falling off the wagon’ means and how to make steady progress forward.
How to set your sight on goals in the future and enjoy the journey of reaching them!
Resources + Links:
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
“I’ve fallen off the wagon.” We’ve all said and heard these words a handful of times, but what does it actually mean? In this episode, we’re sharing some mindset shifts that will take you from feeling stuck, to back on track and feeling great! Regardless of the amount of time you’ve “fallen off” from healthy habits, we’re sharing how you can reframe your mindset, and take simple action towards success. It’s about how you show up one moment at a time, letting go past habits and claiming your health. It isn’t about the “wagon” and whether you’re on, off, or under it. Listening to this podcast in itself is a step in the right direction! That's all you need, one step at a time!
04:15 What does “falling off” mean?
07:00 What to do when you feel the setback begin to pile up.
09:00 How to switch from a negative, fixed mindset to a growth mindset.
11:30 What if there were no such thing as ‘falling off the wagon”?
16:00 How to get where you want to be 6 months from now.
18:15 Remove the emotions and look at the facts.
In This Episode, You Will Learn:
How to make changes in your life permanently!
What it means to change your identity, and how to start!
What “balance” looks like for Marissa, and how she’s been able to achieve it.
Resources + Links:
Check out this books mentioned in the episode:
A Tale of Two Cities
The Dip by Seth Goden
Relentless by Tim Grover
You Are A Badass by Jen Sincero
Follow Marissa on Instagram | @marissaroyfitness
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
If you could wave a magic wand and make a permanent change in your life, what would it be? Ok, so maybe magic wands aren’t real, and if you’ve listened to any of our podcasts you know a quick (magic) fix would be missing the whole point. It’s about who you become in the pursuit of your goals!! In this episode, we’re joined by Founder of Permanent Change Coaching, Marissa Roy! We have so much fun diving into Marissa’s story and how she helps her clients make the changes they want for themselves! Marissa shares how she struggled with having sustainably healthy habits in her teens, her journey into body building, and her approach to fitness and nutrition today. Tune in for some actionable steps you can start today to change your habits, your self belief, and make permanent lasting changes for good.
01:50 Meet founder of Permanent Change Coaching, Marissa Roy.
05:15 Who and what experiences have shaped your implementers mindset?
08:30 How has your courageousness and impatience impacted how you’ve approached fitness?
11:30 Recognizing that you have a negative relationship with food.
13:40 When did your journey transition to having a healthier approach to fitness?
20:20 How did you find what your “balance” looks like with your fitness and nutrition?
24:15 The most important things when you want to make a permanent change in your life.
30:00 The power of remembering how far you’ve come.
37:00 To create the bigger habit, you have to smart with the micro habits.
38:40 How do you begin “changing your identity”?
44:30 How to check in on old beliefs and see if they serve you or are even true.
47:40 What is your favorite movie of all time?
48:50 What is one book that has changed your life?
50:05 Advice I would give myself 5 years from now!
51:45 What's the 1 habit you do to conquer your day?
In This Episode, We Talk About:
Going from Extreme Restriction and Overindulging to living a healthy balanced life.
How Katelyn and Stephen communicated and supported each other during different seasons and lifestyle changes with their health.
Resources + Links:
Follow Katelyn on Instagram | @katelynjanet_
Follow Stephen on Instagram | @coachstephen
Check out these books mentioned in the episode:
Can’t Hurt Me by David Goggins
Grace Not Perfection by Emily Ley
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Do you restrict yourself from certain foods, overindulge, or would you say you have a balanced diet? In today's episode, we’re so excited to introduce you to two of our assistant coaches here at The Fitness Project, Katelyn and Stephen Gannon! We share a lot of similarities in our journey’s from being competitive bodybuilders, and navigating health and nutrition after walking away from the stage. Katelyn and Stephen share everything in their journey from what a day of meals like while they were prepping for a competition, to overtraining to keep up with overindulging on the weekends. This episode is full of realizations and manageable shifts Katelyn and Stephen made to find a healthy balance with their nutrition! We’re excited for you to get to know more of our team, learn from their story, and the advice they would have given themselves at different stages of their journey!
02:50 Meet two of our incredible assistant coaches, Katelyn and Stephen!
04:15 What got you into fitness in the first place?
06:40 What made fitness stick as a lifestyle for you?
09:00 Getting into Bodybuilding Competitions and the lessons we’ve learned.
13:00 A typical day of meals while we were prepping for a show.
18:50 What was the turning point where you decided it wasn’t worth the payoff to compete?
24:00 Did you recognize that you had changed from being over restrictive to overindulging?
28:30 How was your mental health as your habits changed around food?
31:00 Navigating the pandemic, losing our jobs, and deciding it was time to focus on our health.
35:40 How did you make the conscious choice to eat healthy without restriction?
39:00 Ways we supported each other in eating a balanced diet.
42:00 How to eat mindfully, recognize your hunger cues, and eat foods you enjoy in balance.
48:50 What does your relationship look like with food now?
50:15 How has your mindset around training changed for the better?
53:30 What has been the most memorable coaching experience so far?
57:15 What is your favorite movie and book?
57:50 Our idea of a perfect day.
59:00 What advice would you give yourself 5 years in the future?
01:00:00 What is 1 thing you need in order to conquer your day?
In This Episode, You Will Learn:
- Building awareness and understanding of mental health in order to promote recovery, healing, and lifestyle changes.
- How to create a safe community & environment for healing.
- Navigating mental health and substance abuse/addiction.
- How physical health and mental health are linked, and why it’s important to take care of both.
Resources + Links:
Follow Empower Wellness on Instagram | @empowerwellnessnh
Learn more about Empower Wellness on Facebook | Empower Wellness
The Body Keeps the Score by Bessel van der Kolk
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
What does the road to recovery look like? Meet the owner of Empower Wellness, Maureen Gouveia, a mental health professional with over a decade of experience in her field and a masters in mental health counseling! We’ll have an in-depth conversation about mental health, substance abuse, and recovery as we learn how to navigate through the world of mental health & wellness. Maureen shares her expert guidance on how to build awareness, foster safe communities for healing, and create extra support through education. How do people make significant lifestyle changes? What are the signs and symptoms of mental health? How are mental and physical health connected, and how can we take care of both simultaneously? Learn how you can take the first step to heal, grow, and conquer your day!
01:25 Give a huge welcome to our special guest, Maureen Gouveia, the owner of Empower Wellness with a decade long career as a mental health professional!
03:00 What led you down the path of mental health?
05:05 What skills did you have to develop in order to become a strong corrections officer and substance addiction counselor?
06:50 How can someone help someone else heal and/or change their lifestyle?
08:35 What did your boundaries look like during your time in the correctional system?
10:45 Knowing when you are taking on too much for another person.
13:00 What practices did you adopt to monitor yourself and your boundaries?
14:20 How would you define mental health?
15:50 What are the commonalities between people who have made a change?
18:45 How do you guide people towards building awareness and responsibility for recovery?
21:25 What is the value of building a safe community?
22:50 How do you foster a safe environment within your community?
25:30 How did COVID affect and impact these communities?
29:00 Reframing how we view ourselves and view community.
31:20 What are some signs that someone may need to take a look at their mental health?
35:10 Why is it important to educate people about signs & symptoms of mental health?
37:30 When did fitness and health begin to tie into your work?
41:00 How important is it to take care of your physical health in relation to your mental health?
44:00 As you develop your practice, what are your intentions for creating impact?
46:25 What community are you trying to create with Empower Wellness?
48:00 What is your favorite movie?
48:30 What is one book that changed your life?
49:05 What is your ideal day?
49:30 What advice would you give yourself five years from now?
49:55 What one habit do you need to conquer your day?
In This Episode, You Will Learn:
- Lindsey’s journey of healing her relationship with food, from past to present day.
- What an unhealthy mindset around food looks like and how to change it.
- How to create a positive relationship between yourself and your food.
Resources + Links:
Check out these episodes for more information about mindset |
Episode 11
Episode 19
Episode 48
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
How do you heal and improve your relationship with food? Today, Lindsey will be sharing her personal journey about her relationship with food, spanning from her childhood to present day. How has her mindset changed over the years? What struggles did she have to overcome, and how did she overcome them? What were the most pivotal moments and epiphanies she discovered along the way? For those of you that struggle with food, this episode will teach you what you need to know so you can properly treat your body. It’s never too late to take care of one of the most important relationships you’ll have in your life - your relationship with what you eat!
01:35 Why am I sharing my story about my relationship with food?
03:15 What is our relationship with food and how can we struggle with it?
05:05 What is my background with fitness and food?
07:15 When did I first become aware of weight?
09:50 How was my relationship with food during high school?
12:10 What was the first pivotal moment for me?
14:15 What happened after senior year?
16:25 The first epiphany.
19:50 How did my mindset around food change, and why did it create stress?
22:35 When did my mindset become healthy?
24:35 What moments made me realize my relationship with food wasn’t healthy?
29:20 How did my relationship with food start to heal?
31:50 Experimenting with different foods & diets.
33:30 How did one of our clients shift my perspective on food?
36:15 Why did I get invested in hormone health?
37:45 How did I begin to view food differently?
39:50 What are recent challenges I’ve had to face?
42:00 How do I see food today?
45:55 How can you improve your relationship with food?
In This Episode, You Will Learn:
What supplements are, how & where to get started, and what you should look for in a high quality product.
How one company disrupted the supplement industry to make an impact.
The shift towards educated consumerism versus aggressive, misleading marketing.
Resources + Links:
Connect with Ben on Instagram | @morphogen_ben
Follow Morphogen Nutrition on Instagram | @ morphogen_nutrition
Learn more at https://www.morphogennutrition.com/
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Have you ever wondered what supplement is right for you? Today, we have the founder & CEO of Morphogen Nutrition, Ben Hartman, here to educate us on supplementation! We first begin with Ben’s story to follow his journey in the world of health & fitness. We’ll explore his business mission as we take a close look at the supplement industry and how Morphogen is working to create change within it.
Then, we shift gears to focus on all things supplementation! How do you know when a product is high quality? What should you look for and where do you begin? How can you tell when a supplement is making an impact? If you’re looking for a product that can help support your body, then allow us to enlighten you! Are you ready to feel and function at your best?
0:02:05 Introducing the man who disrupted the supplement industry through quality products, Ben Hartman, CEO of Morphogen Nutrition!
0:07:05 What sparked your interest in fitness & wellness?
0:10:35 How did you manifest your focus and mindset?
0:13:20 When did you hone in on supplementation?
0:17:35 What led you to making a supplement company?
0:20:45 What aspect has been the most rewarding from the return?
0:24:45 What did you intend to change within the industry when you started Morphogen?
0:28:05 Disrupting the industry.
0:31:15 How has your company evolved?
0:32:35 Combating aggressive marketing from social media influencers with proper information.
0:35:05 How can we shift to educated consumerism?
0:37:35 What caused you to reach out to more consumers?
0:39:05 What is a supplement?
0:41:00 Natural versus unnatural supplements.
0:44:45 Where should someone start when looking for quality products?
0:47:55 What is the GMP label and why is it so important to look for?
0:49:00 What would you caution against?
0:50:40 What should consumers be aware of when buying from a brand?
0:53:10 For a complete beginner, what would you suggest they start with?
0:56:15 What product and/or ingredients would you suggest for stress management?
0:59:00 How can you tell when a supplement is making an impact?
1:02:45 What are the pros of using isolated compounds? Of using formulas?
1:04:50 What is your favorite movie?
1:07:15 What is your ideal day of paradise?
1:09:25 What is one habit you need to conquer your day?
In This Episode, You Will Learn:
- Where and how to start your sustainable weight loss journey.
- How to make progress without restricting yourself.
- The wrong and right weight loss strategies.
Resources + Links:
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Everyone knows the road to sustainable weight loss is long, but where do you start? Today’s episode will focus on how and where to begin your sustainable, and maintainable, weight loss journey so you can make the progress you’ve always wanted! We’ll share expert advice on the right and wrong approaches to losing weight, how to take care of the relationship between you and your health, overcoming the challenges that stop you from achieving your goals, and more. How can busy professionals sustainably lose weight (and maintain it!) without restricting themselves? Find out the answers and start your weight loss journey today!
01:30 Where should you start with weight loss?
03:20 How can professionals sustainably lose weight?
05:50 Why is doing nothing the best thing you can do at times?
07:10 What are the challenges that stop us from our goal?
09:30 How does black and white thinking stop us from progressing?
11:50 What is the right approach?
14:55 Why are expectations important for a weight loss journey?
16:30 Taking care of the relationship with your health.
18:30 How should we view our health?
21:00 What do we need to prioritize first?
22:10 Why should we prioritize strength training over cardiovascular training?
24:25 How to track daily food intake.
27:05 How do you sustainably lose weight and maintain it?
In This Episode, You Will Learn:
- How to preserve and maintain your health and body.
- Debunking misconceptions around psychedelics & alternative medicines.
- How to develop more self reliance and personal ownership.
- The key to self-defense, situational awareness, and keeping yourself (and your loved ones) safe.
Resources + Links:
Connect with Chance on Instagram | @chancelloraven
Learn more about psychedelic education at:
The Zen Project
Third Wave
MAPS Organization
Mindbloom
She Comes First by Ian Kerner
Men Are from Mars, Women Are from Venus by John Gray
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
How do you turn fear into empowerment? Our special guest this week is creative entrepreneur, Chancellor Aven, here to give his experience and advice on conquering stress & fear! In today’s podcast, we have an in-depth discussion on the health and safety of your body through developing pillars of self-reliance, protection, and preservation. First, Chance will share the challenges he faced during his health journey, and his long road to recovery via the use of alternative drugs and medicines.
Then, we want to dive into honing self-defense and preparation skills as useful tools for protection. How do you gain more situational awareness? Where can people start when learning how to defend themselves? How does this help to empower the groups of people that need it most? When it comes to your safety, there’s nothing more important - so don’t hesitate in learning the best ways to take care of yourself and the ones that matter in your life!
0:01:30 Meet Chancellor Aven, creative entrepreneur and founder of AVENHAUS, here to share his story of recovery and self-preservation!
0:02:50 What has been your health journey and health challenges?
0:07:30 What was the moment that made it worse?
0:09:25 During that time, did you think it was related to stress?
0:10:25 What was your experience under immense stress?
0:14:40 Facing the diagnosis.
0:16:00 How was your headspace during those six months?
0:20:05 What were the steps taken that helped you recover?
0:24:40 What is ketamine useful for?
0:26:00 How do you get ketamine?
0:28:30 How did your previous knowledge of CBD help you stay open to alternative treatments?
0:31:45 Breaking down the misconceptions around drugs.
0:33:20 Where can people educate themselves on psychedelics?
0:34:50 How do you maintain your state with the tools you’ve learned?
0:36:05 What have you found that is most useful to you?
0:37:45 How has self-reliance helped you to regulate?
0:42:00 Where should people start when learning self-defense?
0:43:10 What is your personal definition of self-protection?
0:46:40 What do people need to come to terms with when defending themselves?
0:51:30 The difference between fear and preparation.
0:53:20 What is stress inoculation? How can we increase it?
0:55:15 What are some helpful pillars people can start with?
0:58:10 Understanding firearms for personal responsibility & accountability.
1:01:25 Why is it important to have these conversations?
1:04:15 Who does the second amendment help to empower?
1:07:05 What book has impacted your life the most?
1:07:45 What does your ideal day look like for you?
1:08:45 What is your favorite movie and why?
1:09:10 What is one habit that helps you conquer your day?
In This Episode, You Will Learn:
- How to address, understand, and optimize your gut health for a healthier you.
- Common causes of gut health issues, such as food sensitivity and stress.
- The connection between gut health to the rest of your wellbeing.
Resources + Links:
Connect with Erin on Instagram | @nutritionrewired
Learn more at https://nutritionrewired.com/
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
We have a good feeling in our gut that you’ll love today’s episode! We’re joined by Erin Kenney, a registered dietician and expert on gut health and the digestive system. We’ll discuss the best ways to improve and optimize your gut health so you can take care of your body better than ever! What are the root causes behind gut health issues? What are the biomarkers of gut health we need to be aware of? Why is gut health so important to our overall health & wellness? Once you’re finished with this episode, you’ll know how to take care of your body from head to toe - and everything in between!
01:40 Meet Erin, a registered dietician specializing in digestive health, sports nutrition, and mental health!
03:20 Who needs to look at their gut health?
04:25 What is gut health?
07:00 Symptoms of poor gut health.
08:40 How does someone know if they have food sensitivity?
10:10 What causes food sensitivity?
13:50 What is an elimination diet?
16:00 Why is it important to understand and solve our gut health issues?
18:10 The most common root causes of poor gut health.
21:50 How can you address your gut health?
23:05 What are the signs you’re making progress with your gut health?
25:00 What do we do on a daily basis that impacts our gut health?
27:25 The effects of stress on the gut.
29:35 What does cortisol do to the gut?
31:45 What is the correlation between gut health and mental health?
34:05 How can we treat our gut health to help improve our mental health?
38:45 Where should people start when adding supplements to their gut health?
42:45 Is coffee a proper breakfast?
46:40 What is your favorite movie and why?
47:50 What is your ideal day?
48:25 What advice would you give yourself five years from now?
49:10 What one habit helps you conquer the day?
In This Episode, You Will Learn:
- The third and final key to achieving work life balance: your health.
- Four simple habits to help optimize your energy and health.
Resources + Links:
Download our Energy Reset Challenge
Text RESET to 844-609-0411
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
The key to a higher quality of life is just four simple habits away! Today, we’re closing out our work life balance series with a bang! This episode will focus on optimizing your health and energy so you can create more impact in your work and your life. We’ll share four keystone habits you can implement in your daily routine to increase efficiency, take care of your health, boost your confidence, and more. Find out what you can do to take more care of your health, so you can take more care of the things you want!
01:20 What is the last key to work life balance?
03:25 Why is health important to finding balance?
05:20 Why do we need daily habits to take care of our health?
07:40 How does our confidence impact our work?
10:40 Building a new system from keystone habits.
11:45 How do you create an intentional sleep schedule?
13:25 Why do we need to stay hydrated?
15:20 How much exercise should we do a day?
16:35 How many meals should we eat in a day?
17:50 How can you integrate these habits into your routine?
In This Episode, You Will Learn:
- Why having focus is important to your work life balance.
- The key to sharpening your focus and getting more done.
- How to establish and implement boundaries to clear headspace and recharge your battery.
Resources + Links:
Download our 5 Day Rhythm Reset
Text RESET to 844-609-0411
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
What can you do to stay in focus better? Today, we’re bringing you part two of our ultimate work life balance series! We’ll be diving into a key aspect of finding balance: sharpening your focus. We’ll go over three ways you can utilize boundaries to heighten and maintain your focus in all the things you do. Find out how you can grow faster, go farther, and do more of what you want to do in life!
01:30 Why is focus important for us to have and how do we sharpen it?
05:00 What is the biggest obstacle towards focusing?
07:10 How do you set boundaries?
09:50 Why do boundaries help us focus better?
12:05 How do you establish time boundaries through the Pomodoro method?
14:25 What is the sundown rule?
18:35 Finding the energy drainers in your life.
22:10 How often should you check in with yourself?
In This Episode, You Will Learn:
The 3 constraints that are holding you back from having balance.
How to audit your time.
The free resource we have to help you create rhythm in your life!
Resources + Links:
Download our 5 Day Rhythm Reset
Text RESET to 844-609-0411
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
What would your perfect day of work-life rhythm look like? Being entrepreneurs ourselves and working with high achieving clients, we know the feeling of having burnout at our heels. In this episode, we’re beginning our 3 part series on Work Life Balance! The careers and businesses we are all working so hard to build are ultimately to create the lifestyle we want to have for ourselves and the people we love most. We’re here to give you specific tools to audit your time, and get clear on what work life balance can uniquely look like for you.
02:00 Defining what you want your work and life flow to look like.
06:30 The 3 constraints that are holding you back from having balance.
10:40 What are the top 3 to 5 things you need to get done each day?
13:00 How to do a time audit.
16:00 Get started with our FREE 5 Day Rhythm Reset
In This Episode, You Will Learn:
- A recap of our first ever live event, the Fitness Project Live!
- What we learned and gained during our experiences at the event.
- Our favorite moments and lessons.
- What we plan on bringing to all of you moving into the future.
Resources + Links:
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
For those of you that couldn’t make it to the Fitness Project Live, we’re bringing a piece of it straight to you in today’s podcast! We’ll be sharing a quick recap of our first ever live event in order to reflect on our favorite personal moments and all the lessons we learned. We’ll also talk about how we shifted our mindsets and built a space for energy, presence, and vulnerability to everyone to thrive in. Then, we shift our focus to the future and discuss what we plan on bringing to all of you moving forward from here. Whether you were able to attend or not, this episode will make sure you feel like you’re part of the CTD family!
01:40 Why do we want to recap our live event?
03:10 What was the process behind the Fitness Project?
05:00 What did we learn from TFP that we couldn’t have learned anywhere else?
06:35 Brian’s favorite personal moment.
08:10 What beliefs made you feel more certain?
10:55 How do you create a calming energy and atmosphere?
13:40 Shifting to being present to value the little moments.
16:45 What was your favorite experience with an attendee?
18:45 What did you find most fulfilling?
21:30 What was the most important thing TFP gave to everyone?
22:30 The lessons we gained from our experience.
24:40 What do we want to bring to others?
28:15 Lindsey’s biggest takeaway.
29:45 What is our mission going forward from here?
In This Episode, You Will Learn:
Why people struggle to see results and make progress with fitness.
The power of self-discovery and motivation.
How to start seeing the results you want to see.
Resources + Links:
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Why do we never see the results we really want to see? In today’s solo episode, Brian will be breaking down the real reason people struggle to make consistent progress in their health and fitness journeys. We’ll cover the common mistakes people make, how to stop the cycle, and tapping into your power of self-discovery to see better results! We’ll also discuss how you can harness your motivation to bring out the best version of yourself. Your key to progress is only a few steps away - are you ready to take the first step?
01:25 Why do people not see the results they want?
03:50 Should we focus on external changes for external results?
06:30 Stopping the cycle.
07:20 What makes you feel proud?
09:40 How do you find your anchor?
11:05 What is the power of self-discovery? How can it help you get better results?
In This Episode, You Will Learn:
- The power of vulnerability as a tool for personal growth and development.
- How to embrace more vulnerability in our lives through daily practices.
- How to grow to the place where you want to be in your life.
Resources + Links:
Get your Journey to Self Mastery tickets now | https://thefitnessproject.us/live-event/
Use code GOBOGO for 50% off your second ticket!
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
What is the real secret to personal growth? The answer might make you feel vulnerable. In this week’s self-reflective episode, we are going over the true power of vulnerability! We’ll show you how to accept, understand, and embrace your vulnerable side as a powerful tool for growth and development! We will share key practices you can use to build resilience, acknowledge the hard conversations in your life, reach your potential, and more. Though it’s not always easy to be raw and real with ourselves, the results are more than worth it! Are you ready to grow to the next level?
00:00 What is the power of vulnerability?
01:45 Where is the perfect place for you to grow?
04:45 How can we grow through embracing vulnerability?
07:05 Why is it difficult to accept and embrace our vulnerabilities?
09:15 Surrounding yourself with the right people in the right space.
11:10 What are some vulnerability practices?
13:20 How can we be more vulnerable with ourselves?
16:05 What are the three keys to building more vulnerability?
19:10 Asking for permission to be vulnerable.
20:20 What are the hardest conversations you need to have?
21:40 Why vulnerability is necessary for your growth.
23:00 Are you alone in your vulnerability?
In This Episode, You Will Learn:
- The ultimate guide to healthier skin for a healthier you!
- The best products to protect, cleanse, and hydrate your skin, as recommended by a skincare professional.
- How nutrition affects skin health.
- What causes acne, and what we can do to reduce it.
- How to prevent and identify early stages of skin diseases such as melanoma.
Resources + Links:
Work with Melissa Prasatik
https://www.usdermatologypartners.com/provider/melissa-prasatik-pa-c/
12 Rules for Life by Jordan Peterson
Get your Journey to Self Mastery tickets | https://thefitnessproject.us/live-event
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
How do you know if your skin is healthy? Today, we want to talk about an important part of our health that many people tend to overlook: our skin! Our guest is skincare professional and certified physician’s assistant, Melissa, who will be sharing all she knows about taking better care of your skin. We’ll go over the key steps to achieving healthy skin, including sun protection, cleansing and hydrating, nutrition, and more!
Then, we’ll discuss skin conditions like acne and melanoma and what you can do to identify and prevent it before it’s too late. What are the most common myths around skincare? What product ingredients are good for you, and what aren’t? Why is skin health so important, and how does it impact our overall health and wellness? Join us for a deep dive into all things skincare and learn how to become the healthiest version of you!
0:01:30 Get ready for your Journey to Self Mastery!
0:03:05 Say hello to Melissa, a certified physician’s assistant and expert in skincare, here to share her knowledge on skin health and wellness!
0:04:30 What can our skin health tell us about our overall health?
0:06:55 What skin concerns do we need to be aware of?
0:09:05 What does healthy skin look like?
0:10:35 The red and green flags of skin health.
0:14:30 Why is sunscreen so important?
0:17:05 How should we cleanse and hydrate our skin?
0:19:10 What is the impact of sunscreen on our skin?
0:21:10 Chemical sunscreen versus physical sunscreen.
0:22:55 What is the ideal SPF?
0:25:15 Why is sun exposure the most important thing to be aware of?
0:27:50 What ingredients make up a good cleanser?
0:30:20 What cleansers would you recommend for oily skin? For dry skin?
0:32:05 How can nutrition affect our skin health?
0:36:00 What are the main causes of acne?
0:39:00 What hormones do we need to be aware of?
0:41:20 How can we reduce and combat acne?
0:44:15 Debunking common skincare myths.
0:49:00 How can we identify melanoma?
0:54:05 How often should people visit a dermatologist?
0:55:25 Why is it so important to be skin aware?
0:56:30 What is your favorite book that has taught you the most?
0:56:40 What is your ideal day?
0:58:20 What advice would you give yourself ten years from now?
0:58:50 What is one habit that helps you conquer your day?
In This Episode, You Will Learn:
- Our takeaways and lessons from our most impactful episodes.
- What we have learned from previous podcasts and guests.
- Our intentions and future of this podcast.
Resources + Links:
Get your Journey to Self Mastery tickets | https://thefitnessproject.us/live-event/
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Get ready to celebrate, because it’s Conquer the Day’s one year anniversary! Today, we’ll be taking a trip down memory lane to revisit past episodes and reflect on the ones that impacted us (and our listeners!) the most. We’ll discuss our main takeaways from previous guests, as well as share the lessons we’ve learned from our podcasting experience. What were our favorite moments? Why were they so meaningful to us? What are our intentions and goals for the next year? We’ll be diving into the past, present, and future, so join us on our journey as we look back on the episodes that made us, changed us, and, most of all, helped us conquer the day!
02:00 Are you ready to learn how to be your own master?
03:35 Taking a look back at our favorite episodes!
05:20 What is our request to you?
08:20 Which episode did Lindsey find most impactful and why?
10:50 Clip from E047: How to recognize and change a fixed mindset.
16:05 What was Brian’s favorite episode and why?
18:30 Clip from E012: How do you change your beliefs?
19:50 What was our most impactful episode yet?
22:30 Clip from E018: The inspirational story behind Bre and Flo.
28:15 Why should we revisit older podcasts and other content?
30:35 What were Brian’s main takeaways and lessons?
33:45 How about Lindsey’s?
36:30 What are Brian’s intentions for the next year?
38:35 What intentions does Lindsey have for the future?
41:15 Our parting words to our listeners.
In This Episode, You Will Learn:
What the mindset of a competitive athlete looks like.
The transition from working alone to working in a team.
How to develop a strong, but humble, mindset.
The benefits of TinFold supplements; how it helps to fuel your focus and improve your energy.
Resources + Links:
Connect with Jordan on Instagram | @jordanskywlkr
Follow TinFold on Instagram | @tin_fold
Learn more at https://tinfold.com/
Use code "Ascend" for 20% off any product.
Black Elk by Joe Jackson
Get your Journey to Self Mastery tickets | https://thefitnessproject.us/live-event/
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Have you ever wanted a close look into the mind of a competitive athlete? Our special guest today is Jordan Ahmed, a former competitive athlete and current CEO of TinFold, a pre-workout and supplement business helping athletes pursue their highest selves! In this episode, we’ll be diving into the mindset of a competitive athlete: Where did his mindset come from? How did it develop and shift over time? Where is it now? We’ll also discuss the transition from working alone to working in a team environment, humbling an ego, and the skills and qualities that make up a competitive athlete. Then, Jordan will share his story of TinFold, so we can gain a better understanding of what TinFold is all about and how it helps elevate athletes to the next level. Whether you’re weightlifting or bobsledding, tune in and learn how to master your mindset and your body!
01:50 How can you connect with us and reach your ideal self?
03:30 Give a warm welcome to today’s guest: Jordan Ahmed, a former competitive athlete and current CEO of TinFold!
04:30 What are the qualities of a competitive athlete?
05:35 Were you always athletic? When did you become interested in weightlifting?
07:05 Where does your competitive edge come from?
08:20 What do you think the tangible value of strength is?
09:30 A journey from weightlifting to bobsledding.
12:45 How was the transition to working in a team?
15:45 How do you mentally prepare yourself?
17:25 Where did your mindset develop?
18:55 What did you learn from training with other athletes?
20:30 What was the moment that humbled you?
22:55 The story behind creating TinFold.
26:35 What are the main benefits of TinFold? Which ingredients help boost those benefits?
29:35 How do these supplements help to improve energy and focus?
32:40 What is TinFold’s mission?
34:10 How do you fuel your body, and where do supplements come into play?
36:35 What book has had the greatest impact on your life?
37:25 What does your ideal day look like?
38:25 What is one habit that helps you conquer your day?
In This Episode, You Will Learn:
- The three things that will help you find and create consistent motivation.
- How to show up even on the days you don’t want to.
- The key to reaching long term goals without losing motivation.
Resources + Links:
Get your Journey to Self Mastery tickets | https://thefitnessproject.us/live-event/
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
What is the key to always showing up, even on the days you don’t want to? This episode, we’re sharing the three things that’ll help you create consistent motivation for yourself and your goals, so you can show up any time, anywhere! Why is finding a deeper meaning behind the pursuit so important? How do you practice taking action? What is the best way to approach goal setting?
These are the habits you’ll need to create a sustainable, consistent life and a future you can look forward to! So stop waiting for motivation to hit you - find motivation for yourself and start conquering your day!
01:50 Are you ready for your Journey to Self Mastery?
03:30 How do you find consistent motivation?
05:30 What is the issue with the “just do it” mentality? How should we approach goal setting instead?
08:50 How are our brains wired?
11:50 Understanding the meaning behind the pursuit.
15:00 What is the benefit of having a deeper motivation for the future?
17:35 How do you practice taking action?
19:45 The cycle of motivation.
22:35 What would you like to see from us next?
23:40 Why did we reimagine The Fitness Project for our community?
In This Episode, We Talk About:
- How to build optimal confidence for optimal progress.
- The important habits you should be practicing.
- Striking a healthy balance and a maintainable lifestyle.
- How to achieve goals in a healthy, sustainable way.
Resources + Links:
Connect with Carter on Instagram | @cartergood
Learn more at https://leanerforlife.com/flf/
The Hungry Brain by Stephan Guyenat
Atomic Habits by James Clear
Man’s Search for Meaning by Viktor E. Frankl
Get your Journey to Self Mastery tickets | https://thefitnessproject.us/live-event/
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
What goes into achieving a healthy lifestyle? In this episode, we are joined by weight loss coach and CEO of Leaner for Life, Carter Good! Carter has lost 150 pounds during his weight loss journey before striking a healthy, sustainable balance that he’ll be sharing with us today! We’ll discuss building optimal confidence, practicing healthy habits, building awareness, overcoming setbacks, and more. What do we need to understand about cravings and urges? What mindset shifts should we be making during our weight loss journeys? How should we approach nutrition and training? By the end of this episode, you’ll walk away knowing that balance isn’t only possible - it’s achievable! Join us and find out what balance looks like in your life!
0:02:00 Are you ready for your Journey to Self Mastery?
0:03:40 Introducing Carter Good, weight loss coach and CEO of Leaner For Life!
0:05:15 What does optimal confidence look like and what is its value?
0:07:55 Building confidence through execution.
0:10:25 What “aha!” moment do you see the most from clients?
0:11:05 What are the main habits that build optimal confidence?
0:14:00 Why is having awareness so important?
0:16:55 What percentage of focus should be on nutrition versus training?
0:19:30 Where should people make shifts when approaching nutrition?
0:21:10 Understanding your cravings.
0:24:25 How do you reinforce your goals after a setback?
0:28:50 What is the story behind your tattoo?
0:31:10 How did you find your healthy balance?
0:33:45 What were the challenges you faced losing weight at a young age?
0:38:50 What mindset shifts did you make during this process?
0:42:40 How do you transition from weight loss to a maintainable lifestyle?
0:47:30 Why you need to have hard, honest conversations with yourself.
0:50:10 What were the honest conversations you had to have?
0:53:40 What book has had the most impact on your life?
0:54:30 What does your ideal day look like?
0:56:00 What advice would you give yourself 10 years from today?
0:57:15 What habit helps you conquer your day?
In This Episode, You Will Learn:
- The three rules to mastering consistency.
- What causes people to get stuck, and how to get unstuck.
- How to show up for yourself every day, every season.
Resources + Links:
Get your Journey to Self Mastery tickets | https://thefitnessproject.us/live-event/
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Do you want to know the key to consistency? Today, we’ll be going over three simple and effective rules to help you master consistency! Do you struggle with self-control? Do you feel stuck? Have you fallen off from your routine and just can’t get back into it? Worry no longer, because we’re sharing the toolset you’ll need to get back on track and stay there. By the end of this episode, you’ll be able to show up any day of the week during any season in your life! It’s time for you to take action, find your focus, and keep your consistency once and for all!
01:45 Get ready for our first ever live event!
03:30 What are the three rules to consistency?
04:45 When have you struggled with keeping consistent?
07:25 Can working out solve all your problems?
08:45 What causes people to get stuck? How do you get unstuck?
10:40 How do you create clarity?
13:55 The value of planning ahead.
14:55 Why should you be setting boundaries?
17:25 How can you become more consistent?
In This Episode, You Will Learn:
- How to achieve excellence and success in fitness and health.
- The importance of shifting not only your mindset, but your identity.
- What the balance between excellence and joy looks like.
- How to empower yourself in a meaningful way by breaking perceptions and adopting beliefs.
Resources + Links:
Connect with John on Instagram | @johnmadsenofficial
Follow Supra Human on Instagram | @suprahumanofficial
Check out The Show with John Madsen
12 Rules for Life by Jordan Peterson
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Are you on your best behavior? How about your champion behavior? In this episode, we are joined by former NFL athlete and current CEO of Supra Human, John Madsen! He’ll be sharing his wealth of knowledge on finding balance, achieving excellence, and living with focus and intention all day, every day. We’ll go over the keys to adopting and shifting mentalities, setting outcomes and goals, breaking perceptions, finding the right beliefs, and much more, so you can start seeing real results in your fitness journey! Have you been embracing your empowered, limitless self? If your answer isn’t an automatic yes, then you won’t want to miss this episode! Join us and go get what’s yours today!
01:20 Introducing today’s special guest: John Madsen, the founder and CEO of Supra Human, helping people automate their championship behavior!
04:20 Finding the balance between excellence and joy.
07:45 How do you hold your conviction and keep balance?
10:30 What were the milestones you hit during your journey to excellence?
14:35 Where does your drive and belief come from?
16:15 What are the beliefs entrepreneurs and business owners are lacking? How can they change that?
19:45 The stages of competence.
23:20 What is the first step to regaining your edge?
27:05 How do you help someone navigate their path, even if there is a disconnect?
29:35 Knowing yourself and what you want.
31:45 Where do you set the outcome and how do you enjoy the journey?
35:25 What was the change that took you to that point?
40:30 After you hit the next level, what came next?
44:10 How do you achieve an abundant mindset?
46:15 How do our perceptions shape our reality?
49:05 Seeing yourself in an empowering way.
51:55 What is one book that has changed your life?
52:20 What does your 10/10, ideal day look like?
52:40 What advice would you give to yourself ten years from now?
53:05 What is one habit that allows you to conquer your day?
54:40 What do you have coming up?
In This Episode, You Will Learn:
- How to rewire and master your mindset.
- The definitions of the three terms: stories, labels, and beliefs.
- Why mindset mastery is important for your health.
- How to build awareness, take action, and become present.
Resources + Links:
Grab your ticket for our Self Mastery Summit
https://thefitnessproject.us/
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Are you the master of your own mind? Today’s episode will be covering everything you’ll need to understand, improve, and master your mindset! We’ll go over and define three terms: stories, labels, and beliefs, before we explore how they relate to rewiring your mind. What is the key to building awareness? Why should we practice conscious questioning? How can we start taking new actions? Don’t just master your mindset - learn how to conquer it!
01:25 What is the Self Mastery Summit?
04:10 How do you master your mindset?
06:10 Defining the three terms.
08:30 What is so important about mindset?
10:50 How can you tell if you’re an “all or nothing” person?
11:55 The back-burner mindset.
14:30 How does awareness help shift our mindsets?
18:10 What is conscious questioning?
19:40 Why do we need to take new actions?
23:25 What can elevating your community do for you?
26:10 Choosing and testing your beliefs.
27:25 How do you rewire your mind?
In This Episode, You Will Learn:
- What a growth mindset is and how it differs from a fixed mindset and positive thinking.
- How to change your mindset and maintain it.
- Where you can apply a growth mindset into your life.
- What to be mindful about when you have a growth mindset.
Resources + Links:
Connect with Kasey Jo on Instagram | @coachkaseyjo
Learn more at kjocoaching.com
Check out Mindset by Carol Dweck
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Do you want to know what real growth looks like? This episode, we have with us the amazing Kasey Jo Orvidas, an expert on all things mindset! We’re going over what a growth mindset is, how it differs from a fixed mindset, and what the benefits of having a growth mindset looks like. Then, we’ll discuss what you can do to not only change your mindset positively, but also apply it to different areas of your life for maximum success. If you want to learn how to focus on your personal growth, this is the episode for you! It’s time to stop faking a change and start making a change!
01:35 Guest starring the mindset expert, Kasey Jo, a certified fitness coach and psychologist!
02:50 What is a growth mindset?
05:00 Growth mindset versus fixed mindset.
06:05 How can you assess where you fall on the spectrum?
08:10 How do you react to feedback?
09:30 Perceiving setbacks.
11:00 How to view the success of others.
13:45 If you have a fixed mindset, how do you change it?
16:15 What should you do after becoming aware?
21:00 What is the difference between positive thinking and a growth mindset?
24:20 Why is positive thinking so popular?
26:35 How can we maintain growth and success?
30:55 How do you apply a growth mindset to other areas?
33:45 Taking strengths for granted.
36:15 What should you be mindful about concerning a growth mindset?
38:40 How do you make a change without blame?
41:05 How does having compassion towards yourself improve discipline?
44:20 What does a fixed mindset look like?
48:25 What is a mindset intervention, and how can it help someone?
52:40 What book has impacted your life the most?
54:05 What is your ideal day?
55:20 What do you need to conquer your day?
In This Episode, We Talk About:
The unique challenges business owners face that hold them back from their health goals.
Ways to eliminate resistance, free up time, and integrate healthy habits into your life.
Three key tips that will help you get in shape while you scale your company.
Resources + Links:
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
We work with tons of busy business owners, so this episode is short, sweet, and packed with ways you as a business owner can make your health a priority while you scale your business. Being entrepreneurs ourselves, and having helped busy business owners take back their health we know the unique challenges you face! Just like it's important to outsource things in your business, we’re here to give tips of what you can outsource to eliminate resistance, eat healthy, and free up time to move your body - because nobody can do that for you! Tune in for 3 ways you can set yourself up for success to not only reach your health goals, but live a healthy life!
02:00 Challenges many business owners have when it comes to taking care of their health.
04:15 What can you outsource to set yourself up for success?
07:20 Eliminating resistance so it’s easier to exercise and eat healthy food.
10:15 How can I start to integrate healthy habits into my life?
12:00 Letting go of the “all or nothing” mentality.
In This Episode, You Will Learn:
- The six phases of the transformation pyramid.
- The right way and the wrong way to diet.
- How to understand fat and weight loss with a sustainable, maintainable mindset.
- Adherence and consistency for a sustainable diet.
- What diet breaks and refeeds are, and how they differ from cheat days.
Resources + Links:
Connect with William on Instagram | @william_grazione
Learn more on https://www.theeducateddieter.com/
Check out William’s podcast, Hey Coach Radio!
The Alchemist by Paolo Coelho
The Women’s Book by Lyle McDonald
Business Made Simple by Donald Miller
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Get ready to understand weight loss in a whole new light! Today, we have William Grazione, health coach, CEO of The Educated Dieter, and an expert on fat and weight loss! We’re going over everything you need to know so you can achieve sustaining, maintainable health for the ultimate you! We’ll discuss the six pillars of the transformation pyramid, the key to adherence and consistency, the value of diet breaks, and much more. How do you diet the right way? What is so important about hormone balance? How can we lose the weight we want without giving up the foods we love? We’ve got a lot to cover in this episode, but you won’t want to miss a thing! Join in and bring balance into your weight loss journey today!
0:01:30 Say hello to today’s guest William Grazione, health coach and CEO of The Educated Dieter!
0:04:50 What are the six phases of transformation?
0:07:00 Why should we focus on restoration first?
0:08:55 How do we hormone balance?
0:11:25 What is the effect of hormones on muscle building?
0:14:00 Entering the fat loss phase.
0:16:40 What happens after the fat loss phase?
0:18:05 How does the timeline of the six phases vary from person to person?
0:20:50 What are the wrong ways to diet?
0:23:50 What are the things we need to avoid?
0:26:30 What should it feel like when you’re doing it right?
0:30:55 What does adherence mean?
0:33:35 The importance of leading with education.
0:35:15 How can we unintentionally end up sabotaging our consistency?
0:38:40 How do you get someone to buy into adherence?
0:41:30 Where do you find the balance in sustainability?
0:44:10 Is the addiction to sugar real?
0:47:00 How does stress affect this?
0:50:30 What does it mean to be consistent?
0:55:00 The value of diet breaks and structured refeeds.
0:59:25 What do refeeds do?
1:03:30 How can refeeds affect a woman’s health?
1:06:15 Diet breaks versus cheat days.
1:09:45 What is the one book that had the most impact on your life?
1:11:40 What is your idea of the perfect day?
1:12:50 What advice would you give to yourself 10 years from now?
1:17:05 What is the one habit that helps you conquer your day?
In This Episode, You Will Learn:
- How to approach meditation with neutrality and acceptance.
- Practices for creating a non-judgmental space for curiosity, growth, and action.
- The questions we need to ask ourselves.
Resources + Links:
Join us in our Facebook community | Conquer the Day Facebook Group
Listen to our FREE Meditation
https://youtu.be/dMygIWwdWaY
Take our FREE assessment to LEARN MORE about yourself and how to improve your habits:
Download Curiosity Questioning Essentials HERE!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Are you ready to elevate your meditation to the next level? Today we’re continuing on with part two of building awareness and self-improvement! This episode, we’re going over the key tools you’ll need for better, more impactful meditation. We’ll also share our favorite practices you can train daily to start taking more action. What happens when we accept our thoughts and emotions? How can we make more progress in a non-judgemental zone? Why should we allow ourselves to be curious? Find out the answer to these questions and start creating more change in your life today!
01:25 Why is building awareness so important to self-improvement?
04:35 What is anti-fragility?
06:25 How to approach meditation with neutrality.
08:10 What is acceptance and how do we find it?
12:15 How can breath work help with anxiety?
14:45 The meaning of “exhibiting curiosity”.
17:10 What are the questions we should be asking ourselves?
19:55 How do these practices lead to taking action?
23:05 How and why do we get stuck in a mood?
25:00 Where do we start?
27:55 What are the curiosity questioning essentials?
In This Episode, You Will Learn:
Some misconceptions you’ve heard about meditation.
What type of meditation may be best for you, and how to get started.
How meditation declutters the mind, and helps you tune in to your emotions and what you need!
Resources + Links:
Check out our recorded meditation
https://youtu.be/dMygIWwdWaY
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
When many people think of meditation, they often picture someone sitting on the floor, pointer fingers connected to thumbs, chanting OM. Of course this is one way to meditate, but there are so many others you can choose from to find what works best for YOU! Just like exercising your muscles, meditation is a way to exercise your mind, tune in to what you are feeling and what you need. Another great way of thinking about meditation is tidying up your mind and taking out the mental clutter that piles up. Whether you have tried meditation or not, this episode is an opportunity to tune in to what type of meditation feels best for you right now, and mark time on your schedule to meditate before you finish listening to this episode! This is part 1: the basics, the misconceptions, and the benefits YOU will receive through meditation. Keep an eye out for Part 2 when we dive deeper, set intentions, and take action!
02:40 What if meditation isn’t “my thing” or I don’t know if it will really benefit me?
05:15 Brian’s experience with anxiety and having his first panic attack.
09:00 Have you heard this misconception about meditation?
13:00 Meditation isn’t about silencing your mind, it’s about listening to it.
14:15 Different types of meditation.
17:00 The power of the language you use around emotions, rather than labeling yourself with them.
19:40 What is the benefit of becoming more self aware?
24:00 Being self aware can help you be intentional in your life, and your daily experiences.
26:15 How can I start my own meditation practice?
In This Episode, You Will Learn:
- The mindset changes and habits you need to know to lose weight and keep it off!
- Our personal journeys with weight loss.
- How to create change in your life, and how to deal with that change.
- How to shift your perspectives and your identity.
Resources + Links:
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Want to know how we lost over 100 pounds - and kept it off!? For today’s episode, we want to share our experiences and the knowledge we learned from our individual weight loss journeys. What are the mindset changes we made to maintain our health? How did we deal with changes to our identities and our environment? What are the fundamental tactics you should be aware of during your fitness journey? From keystone habits to building motivation, we’re covering everything you need to know to drop those pounds and keep it off once and for all. It’s time to take one step closer to finally becoming the person you want to see!
01:35 How can you lose 100 pounds?
03:00 What were our journeys with weight loss?
07:30 What is the value of keystone habits?
12:15 What was the first big shift for you?
13:35 The differences between strength training and cardio.
17:00 Why should you track your food?
20:35 Creating motivation and excitement.
21:25 How do you change your environment?
24:30 Can we change the people around us? Is it our responsibility to?
28:00 What can we do to push ourselves and grow?
31:25 When did you start to change the way you see yourself?
35:05 What changed your identity?
38:20 How can we maintain the progress we make?
42:00 What helped with your mindset shift?
43:10 What are the benefits of monitoring your health?
In This Episode, You Will Learn:
- Gut health and its importance to your physical and mental health.
- The four pillars of health, and what being in good health looks like.
- The three differences between bloating, and what causes them.
- How our bodies react to stress and its impact on gut and digestive health.
Resources + Links:
Connect with Jessica on Instagram | @drjessicaeastman
Find out more at drjessicaeastman.com!
The Desire Map by Danielle LaPorte
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
We’ve got a feeling in our gut that you’ll love today’s episode! Joining us is naturopathic doctor and gut health expert, Jessica Eastman, here to share her knowledge on gut health and the four pillars of health! First of all, what is gut health? Why is it so important? How does it tie into our physical and mental health? We’ll be talking about what influences gut and digestive health (both the good and the bad!) so that you can start taking better care of your body from the inside out. If you’ve ever wondered what causes bloating and gassiness, or the different effects of stress on your body, then this is the episode for you! Come learn how to treat your body and mind, so you can start feeling good on the outside and on the inside!
0:01:30 Meet the wonderful naturopathic doctor, Jessica Eastman, here to help you treat both body and mind!
0:02:25 What does good health look like?
0:06:10 What are the four pillars of health?
0:09:00 How can someone use the pillars to make a change in their lives?
0:11:05 Becoming aware of obstacles.
0:14:50 How can we use categories to help make goals achievable?
0:17:20 What is gut health, and why does it matter?
0:20:55 What does a healthy digestive system look like?
0:24:00 The three types of bloating and where they come from.
0:27:10 What causes gassiness and/or cramps?
0:30:20 Food sensitivities and bloating.
0:32:05 How can we get to the root of gut health problems?
0:34:45 What is the ideal range for sleep?
0:36:40 What are the nutrients we need?
0:40:10 What is the goal for stress levels?
0:41:40 How much movement should we be getting?
0:45:20 The impact of stress and emotions on gut health.
0:50:00 How does a sympathetic nervous system impact digestive activities?
0:51:10 Is it gut health that influences anxiety or does anxiety influence gut health?
0:52:30 Even if you’re not directly in a stressful environment, will your body still react the same way?
0:54:30 Can you change your body’s response to stress by changing your mindset?
0:57:20 The difficulties and challenges of changing your mindset.
1:00:50 What is one book that has changed your life?
1:02:10 What is your idea of paradise?
1:02:45 What is one habit that helps you conquer your day?
In This Episode, You Will Learn:
- All about pre and post natal fitness, nutrition, and health.
- The biggest misconceptions around pregnancy and postpartum.
- How to train and strengthen your body during pregnancy.
- How to build your body back up and what to expect from your body postpartum.
Resources + Links:
Connect with Sara on Instagram | @trinitysara
Check out The Soul of Shame by Curt Thompson
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Are you worried about your health during your pregnancy? Our guest today is Sara Pascale, pre and post natal fitness and health guru, and she’s here to take those worries away! This episode, you’ll learn all about fitness, health, and nutrition for your pregnancy and postpartum seasons. If you’re preparing for little ones of your own but want to stay conscious of your health during pregnancy, we’ve got you covered. We’ll be debunking common misconceptions surrounding pregnancy and postpartum before diving into the exercises and training tips you should know about. Find out how you can start creating a healthier you for a healthier pregnancy!
01:25 Meet guest Sara Pascale, personal trainer and nutrition coach!
03:30 When did you start focusing on fitness and health?
06:50 What was your approach to your first pregnancy?
11:50 What was the biggest thing you learned about fitness between your first and your fourth pregnancy?
13:40 How about nutrition?
15:55 What is gestational diabetes and preeclampsia?
17:45 What is the usual range of weight gain during pregnancy?
21:20 The nutritional mindset of “eating for two”.
22:35 What are common misconceptions surrounding pregnancy?
26:05 How do you suggest someone approach and prepare for pregnancy?
29:25 The best exercises to strengthen your body.
32:20 Are there limits around pregnancy?
37:20 What are some misconceptions around postpartum?
42:40 Where does the six week idea come from?
44:00 What should someone expect from their body postpartum?
46:55 Dealing with body image during pregnancy.
50:05 How do you empower other women?
54:20 What would you suggest someone say or do to support their partner going through pregnancy?
54:50 What is your favorite book?
55:05 What is your paradise?
55:35 What is one piece of advice you would give to yourself 10 years from now?
56:45 What do you need to do to conquer your day?
In This Episode, You Will Learn:
- How to approach the New Year and make it your own.
- Tips for setting meaningful, realistic goals.
- How to achieve and pursue your New Years goals.
Resources + Links:
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Are you ready to make the New Year your own? Today, Brian and Lindsey are sharing the best ways to set goals, find intentions, and forge your path onwards! Have you struggled with setting resolutions before? Or maybe you’ve been unable to keep to your goals in the past? After this episode, you’ll have the skills and the know-how to create meaningful and achievable goals, so you can finally reach the improvement and growth you want to see. This episode, we’re not only conquering the day - it’s time to conquer the year!
01:40 How should you approach the New Year?
03:30 What is the point of setting a goal?
05:50 Finding a focus point.
09:25 How to prioritize what is most important to you.
12:10 What are the five aspects of life you can improve on?
14:00 How can you start setting realistic targets?
16:15 Discovering your “why”.
19:20 How to create your path.
21:45 What is the power behind writing your goals down?
23:00 How to achieve your New Years goals.
In This Episode, You Will Learn:
- Ways to build trust with yourself and set boundaries with others.
- Tips to start your health and fitness journey when you have limited time.
- The power of prioritizing yourself.
Resources + Links:
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Think of a time you accomplished a goal that was special to you! How did it feel? In this episode, we’re so excited to introduce you to Full-time paralegal, part-time law student, Taylor Swift Fan, and The Fitness Project client Delaina McCarthy! As we listen to Delaina share her story, and the special milestones she’s conquered so far on her journey, you can’t help but feel a piece of the joy and hope she has along the way. As someone who struggled with approaching health and fitness powered by a negative self image, Delaina shares how she has not only gained her own trust and respect, but truly loved herself back to life by showing up for herself. There are so many takeaways as we learn how Delaina has made a game of challenging herself in the best way, and ways we can all love ourselves from the mindset out.
03:15 How do you feel about your progress, and those photos being shared on social media?
05:00 How has your mindset changed along with your physical transformation?
08:00 What was your starting point when you began working with us?
15:20 Learning to trust yourself and be mindful of your nutrition.
21:15 What was the moment you realized you had gained trust in yourself?
27:00 How did you set boundaries for yourself and people in your life as you’ve added healthy habits into your lifestyle?
31:15 Ways to stick to the healthy habits you’re adding into your life.
35:20 What has been the most joyful moment in your journey so far?
41:00 What has helped you be successful and stick to your goals this time around?
44:30 Advice for starting a health and fitness journey when you have limited time.
48:00 The power of prioritizing yourself.
50:00 What is a book that has changed your life?
52:30 If you could do anything you wanted for a day, what would you do?
54:15 What do you need in order to conquer your day?
In This Episode, You Will Learn:
- Five actionable tips to help you master the art of presentness.
- What being present can do for you and your quality of life.
- Finding and practicing focus and gratitude.
Resources + Links:
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
What is the best present? Being present! Today, Brian and Lindsey are sharing five tips to help you stay present during this holiday season! If you’ve ever found yourself turning to distractions or losing focus around this time of year, then we’re here to help you connect back to the now. Find out how to make meaningful changes in your life, lessen anxiety and stress, and create genuine and lasting memories, all by mastering the art of presentness. This holiday, the real gift is in the present, so let’s go and find it!
01:25 What is invaluable to the quality of your life?
03:05 How does being present eliminate our problems?
07:00 What causes burnout after the holidays?
09:35 Setting yourself to become present.
13:00 How does setting your focus help you?
16:15 Finding appreciation in things as they are.
19:00 Choosing to be a gift.
24:15 How does being present tie to your health and fitness?
25:05 Removing technology as a distraction.
26:30 How can we connect to the now?
In This Episode, You Will Learn:
- All the things you need to know to boost your mental health and wellbeing.
- Practices to optimize your brain’s health.
- The unconventional methods you can take for better results.
Resources + Links:
Check out the Get Psyched program! | https://getpsychedcoaching.com/
The Law of Attraction by Esther Hicks and Jerry Hicks
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
A healthier you starts with a healthier brain! Our guest for today’s episode is psychiatrist Dr. Nadia Bening, here to divulge her wisdom on brain health, mental health, depression and anxiety, and much, much more! If you’ve been struggling to make progress with conventional methods, we may have the answers you need for long term results! What are the steps you can take to optimize your emotional wellbeing? How can you avoid getting stuck? What are helpful practices and tools for a healthy mindset? Find out what you can do to boost your vibrations and nurture your brain, so you can empower your best you!
01:35 Meet certified psychiatrist and brain health coach, Dr. Nadia Bening!
04:00 What is brain health and how does it affect someone’s mental health?
06:45 How does the physical impact the mental and vice versa?
08:00 What does optimal brain health look like?
10:45 The difference between feeling depressed and being depressed.
13:30 How do many people end up fitting the criterion for depression?
15:55 How do you find the right problem to solve?
17:55 Can you change neural pathways?
20:15 What is a neural pathway and what does it control?
23:50 When someone is stuck, what can they do to break out of it?
27:25 How to avoid a dip in the cycle.
31:05 How does someone handle discomfort?
34:35 What are some practices people can do to optimize their mental and brain health?
40:05 The influence of technology on our mentality.
44:15 What is your process of helping people find peace?
48:20 What is the Get Psyched program?
50:05 The top three tools for brain health.
52:35 What has been the book you’ve gotten the most value out of?
54:20 What is your ideal day?
55:00 What do you need to do in order to conquer your day?
In This Episode, You Will Learn:
- How to feel your best throughout the holidays and into the New Year!
- Ways you can set and keep boundaries.
- How to practice gratitude and be present.
Resources + Links:
Check out Episode 5 mentioned in todays episode:
How to Use Love Languages to Boost the Health of Your Relationships
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
The holidays can easily become synonymous with the word “more”. More social engagements, more food, more gifts, making memories, and sometimes with that...more stress. We’re here to not only tell you that it’s possible to ditch stress during the holiday season, but HOW you can do it! We’re sharing 3 ways you can be intentional about how you show up during the holidays in a way that protects your energy, boundaries, and helps you soak in all the wonderful things of the season. We hope you are able to take these 3 things with you during the holidays!
01:40 How can I feel my best during the holidays and into the new year?
04:30 The goal is to feel excited, energized, and passionate about going into the new year.
07:00 What does it look like to take space for yourself?
10:15 How taking time for yourself will benefit every area of your life!
13:15 What is holding you back from setting boundaries?
17:00 Keeping your boundaries after you have set them.
21:40 How can I communicate effectively with those that push my boundaries?
23:20 What the holiday season is about to us!
25:00 Celebrating the season beyond gifts.
26:30 How do you FEEL gratitude?
In This Episode, You Will Learn:
- Letting go of ego and changing your identity.
- Finding a healthy balance for your competitive mindset.
- How to properly train as a runner and avoid mistakes/injuries.
- The importance of taking care of and talking about mental health, especially as athletes.
- Managing your discipline, focus, and life.
Resources + Links:
Connect with Mark on Instagram | @bottenhornrunning
Find out more at markbottenhorn.com and runstrongtc.com
Finding Ultra by Rich Roll
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
What’s better than being you? Being an ultra-you! This episode, we’re joined by the awesome ultra-endurance athlete, coach, and family man: Mark Bottenhorn! As an ultra-endurance athlete, he has insightful lessons to dive into about competitiveness, identity, and discipline. He then opens up about his journey with mental health, and the importance of bringing awareness to it within our community. And that’s not all, as he also shares the professional advice and technical know-how you’ll need to take you one step closer to success! So, are you ready to take yourself to the next level?
01:30 Joining us is ultra-endurance athlete and coach, Mark Bottenhorn!
03:00 How did your process of becoming an ultra-endurance athlete begin?
04:50 What was your headspace like during your first race?
06:15 What was the sticking point for you?
07:25 What is the longest race you have run?
08:20 What has been the greatest lesson you’ve learned from these races?
10:30 After you realized that, what did you do to change?
13:15 Changing the way you view your identity.
16:30 How did you build up a deep bond within your community?
20:25 Balancing the competitive mindset.
22:25 What advice would you give to people who feel guilty or are afraid to compete?
25:35 What do you think is the defining characteristic of a successful athlete?
26:50 What are some of the biggest mistakes you see beginner runners make?
28:40 The best ways to stay injury free.
32:25 The issue with the “no pain, no gain” mentality.
34:05 What has been your journey with mental health?
38:30 What made you want to share your journey with depression and anxiety?
39:40 How do you manage life, both mentally and tactically?
42:55 How do you manage your focus?
47:00 What is one book that has had the greatest impact on you?
47:45 What is your ideal day?
48:20 What do you need to do to conquer your day?
In This Episode, You Will Learn:
- How to keep consistent and focused during the holidays.
- The principles of essentialism, and how it can help you through the season.
- How you can let yourself enjoy holiday meals free of guilt, stress, or worry.
Resources + Links:
Essentialism: The Disciplined Pursuit of Less by Greg McKeown
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Don’t fear the end of the year! In this episode, Brian and Lindsey are here to help prepare you for the upcoming season. Just because it’s the most wonderful time of the year doesn’t mean you have to lose focus on your goals. We’ll show you how to stay consistent during the holidays so you can end with strong momentum into the New Year! This episode is full of the key tips you need to know so you can approach the holidays and all the temptations it brings. From essentialism to equations for quality of life, we’ve got you covered! So go out and conquer this holiday!
01:25 How to keep consistent through the holidays!
04:15 What should you be focusing on during the holidays?
06:55 What is the 80/20 principle?
08:45 What is essentialism, and how can it be applied to this season?
12:25 Figuring out the equation for quality of life.
15:15 What is the most important thing to do on a weekly basis?
17:30 How should you approach the “day of”?
20:00 What can you do to enjoy your holiday meals without stress or worry?
22:05 Leave room for dessert!
In This Episode, You Will Learn:
- The benefits of allowing personal growth and change to occur in your life
- All about burnout - the most common causes and how to identify, avoid, and overcome it
- How to shift back onto the right path after recovering from burnout
- What energy budgeting means and how it can prevent future burnout
- The power of sound healing and what it can do for you
Resources + Links:
Connect with Sam on Instagram | @sam_e_pants
Find out more about Sam’s sound healing membership | https://www.samanthaharper.com/
The Body Keeps the Score by Bessel Van der Kolk
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Who’s ready to throw out the burnout once and for all!? Our creatively unique guest this episode is Samantha Harper, executive coach and sound healer. She’s ready to spill everything she knows about change, healing, energy, and our most pressing topic for today: burnout. What causes it? How can we become aware of it? And, ultimately, what can we do to overcome and recover from it? Our talk then goes deeper into self-rejuvenation, sound healing, and energetic budgeting, so we can learn how to master our bodies, minds, and souls. Find out how to manifest your truth and get back to conquering your day!
01:05 Introducing creative sound healer and executive leadership coach, Samantha Harper!
04:00 What does “I rise, you rise” mean to you?
05:20 How can we attract supportive people into our lives?
07:00 What is an ego death and shadow work?
09:20 How does your unique background affect your current work?
12:50 What was the biggest barrier you had to face during your transition period?
15:10 What are the most common reasons for burnout?
18:35 How do you make an identity shift?
20:25 What are the positive changes that come from personal growth?
22:55 How to become more aware of oncoming burnout.
25:35 How would you approach someone who feels overwhelmed and unable to let go?
28:00 What causes a person to buy into that new belief?
30:15 If someone is already burnt out, what can they do to rejuvenate themselves?
33:55 How can we start moving down the correct path?
37:05 Ways to prevent future burnout with energetic budgeting.
40:25 What other modalities do you use to help people tap into their intuition?
43:00 How do humans hold and carry energy?
44:55 What is sound healing?
48:15 The power of speaking out loud.
49:40 What advice do you have for someone who reaches another sticking point?
51:35 The greatest breakthrough Sam has seen.
54:55 What is one book that has changed your life?
55:20 What is your personal paradise?
56:05 What do you need to conquer your day?
In This Episode, You Will Learn:
How to commit fully to yourself and your future
What the 3 “you’s” of commitment and consistency are
What are the limiting beliefs that can hold you back from making progress
Resources + Links:
Check out Dash for Hope 5K: https://runsignup.com/Race/TX/Dallas/DashforHOPEVirtual5K ,
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Ready for a lifetime of commitment? It’s not as scary nor impossible as you may think! Brian’s solo episode this week delves into the crucial topic of commitment: what should we be committed to and how can we achieve it? You’ll learn how the “past you” and the “future you” impact the present you’s commitment. Then we’re sharing what it takes to reach consistency in your everyday life, so you can stay committed to each and every goal you have. Moreover, we tackle what can be stopping you from making progress and how you can overcome it. We have everything you need to know for you to keep going down your path to ultimate commitment!
01:05 Finding commitment to yourself.
03:45 Are we selfish beings?
07:30 The past you.
12:35 What caused you to not succeed in the past?
13:45 The future you.
17:15 Ways to create a positive future for yourself.
19:40 The limiting beliefs that hold you back.
22:40 What should you do if you fall back into old habits?
26:30 What does the future you need?
In This Episode, You Will Learn:
- More about the world of sex, sexuality, and sexual health
- How to embrace, explore, and express your sexuality safely
- Why you should become aware of any internalized sexual trauma (feelings of shame, guilt, judgment, etc.) and how to confront it
- How to enjoy sex, even if you feel uncomfortable or unhappy with your body
Resources + Links:
Visit Christin’s website to learn more! | christinhenke.com
Connect with Christin on Instagram @christin.henke
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Time to leave your inner prude at the door! Dropping in as our incredible guest for this episode is sex and intimacy coach, Christin Henke! We’re starting by breaking down the taboo and outdated beliefs that surround sex, so that you can start cultivating healthy sexual habits for you and your partner. Then we get into the real nitty gritty: What should sex actually look like? How can we enjoy sex even if we are struggling with our body image? Why is sex important as a facet of our lives? Today is all about you and your pleasure - so sit down, strap in, and start getting the most out of your sexual experiences!
01:05 Meet special guest, Christin Henke, sex and intimacy coach!
02:20 How did you get into this line of work?
05:25 What are some of the facets that go into your work?
08:20 How should those who feel uncomfortable or uncertain about the topic of sex approach it?
11:30 What are typical outdated beliefs surrounding sex?
14:15 The value of being in tune with your sexuality.
16:15 What are some fears people have concerning sex and their sexuality?
21:05 How desire and seeking validation connect to sex.
24:20 How do we approach internalized sexual trauma?
29:15 How can we become aware of any sexual trauma we might have?
32:15 Why should we confront trauma, and can we move forward if we don’t?
37:40 What should people look for when reaching out for support in this area?
41:45 How has porn hurt the way we view sex?
45:30 How to enjoy sex even if you feel uncomfortable with your body.
49:15 Being present in your body.
53:35 What is your favorite book of all time?
54:50 What do you need to conquer your day?
In This Episode, You Will Learn:
- How to love, accept, and feel confident & comfortable in your body
- What is means to have a positive body image, and how to develop one for yourself
- The steps towards improving your body image - defining it, setting intentions, and making little tweaks
Resources + Links:
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Ask yourself: Are you ready to fall in love with your body? Today, Lindsey is flying solo and tackling the touchy but extremely important topic of body image. We all have one, and chances are you’ve struggled with it before. That ends today, as we break down everything you need to know about your body and how you perceive it! What is body image, and what does it mean to have a positive one? How can we improve the way we see and treat our bodies? What are the steps we need to take to feel confident and comfortable? We’re covering all this and more, so you can finally see your body as the masterpiece it is!
00:00 Approaching the topic of “body image”.
02:35 Are you ready to love your body?
04:10 What is body image?
07:30 Breaking down body image to find what we’re searching for.
10:50 What is a positive body image?
14:25 How can we develop a positive body image?
17:05 Is it better to change perspectives from inside-out or outside-in?
20:50 How can we assess and define our current body image?
24:55 Finding and setting intentions and goals.
27:10 Making little tweaks.
29:25 Seeing our body image as the soundtrack of our lives.
In This Episode, You Will Learn:
- What a quality night of sleep really is and how you can quantify it, invest in, and optimize it for more productive days
- The definition of each distinct sleep cycle (light, deep, and REM sleep). Learn what they are and what their individual purposes serve
- Why sleep is vital and necessary to our bodies and our health, and the top benefits we can expect to see from getting good sleep
- What causes struggles and problems with getting a quality night’s sleep, and the best ways to fight back against stressors, break vicious cycles, and cut out bad habits
- The role of caffeine in our daily lives - its effect and impact on sleep, the good and the bad, and how we can work around it without cutting out caffeine completely
Resources + Links:
Find and connect with Gary on Instagram @garyjamesallman
Check out BLUblox Blue Light Blocking Glasses
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Don’t hit that snooze button! It’s a new episode of Conquer the Day that you’ll want to be wide awake for! Joining us from across the pond is sleep performance coach, Gary Allman, here to share his wisdom about quality sleep and what it takes to achieve it. Going through our day-to-day lives with poor sleep can be a real nightmare, which is why we’re here to explore what “quality rest” actually is, the importance of getting it and the benefits it has, and how to identify the stressors that keep us from attaining it. After that, we’re giving you a wake up call about caffeine and how it impacts our bodies and our sleep. We’re discussing sleep cycles to chronotypes and everything in between to show why you should make your sleep a priority! This episode has everything you need so you can dream, achieve, and conquer your day!
01:05 Starring sleep coach, Gary Allman!
02:20 What does it mean to have a quality night’s rest, and how do you quantify it?
04:05 How long does each sleep cycle need to be?
06:40 Can you have REM in every sleep cycle?
07:50 Defining the different types of sleep phases (what they mean and their purposes).
10:25 What makes sleep so important to us? How is it vital to our health?
15:45 What can cause people to struggle with getting quality sleep?
19:30 How can we become aware of the stressors that affect our sleep?
24:10 When is the most ideal time to finish your meals for the day?
27:05 How does sleep benefit our bodies and health?
30:20 How would you advise someone who has chronic stress that affects their sleep?
33:50 The role of caffeine in our lives, and its relationship with sleep.
37:45 How can we get around caffeine without cutting it out entirely?
40:00 Optimizing our mornings for a productive day.
42:45 The negative impact of mixing caffeine with anxiety.
46:05 If someone has a restless mind and cannot sleep, what are some tactics they can do to fall asleep?
47:30 If someone is waking up often during the night, what could be causing it?
48:30 Ways to achieve better sleep if you struggle with falling back asleep after waking during the night.
50:35 What your chronotype can tell you about your ideal schedule. (morning larks vs night owls)
53:00 What is your favorite book of all time?
53:40 What are the top two tools you would suggest people should have to attain good sleep?
55:25 What would be your ideal day?
56:20 What does it take for you to conquer your day?
In This Episode You Will Learn:
- How to master your time to create consistency within your fitness schedule
- What it means to take inventory of your time and investigate where you can fit 30 minutes a day for yourself
- How to make a power list of the 3 to 5 essential items for your day to be successful
- The importance of establishing a scheduling system to structure your weekly activities and goals
Resources + Links:
Check out this Time Study resource we discuss in this episode:
thefitnessproject.us/timestudy
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
What time is it!? It’s time to conquer your day! This episode is all about how you can take back ownership of your time so you can see the productivity you want to! Our TIME system is meant to empower you so you no longer have to say you “just don’t have the time” ever again. We’ll share tips on how you can become aware of your time; discover where you might be wasting it and where should you spend it instead? What is a morning power list and what makes it more efficient than a regular to-do list? How can you take responsibility to establish your own schedule? Take the time to join us and become masters of your own time once and for all!
01:05 How can we stop ourselves from saying “I don’t have enough time”?
03:45 Utilizing time as a resource to get the results you want.
6:40 How can you tell if you have a time management problem, and how is it different from just being lazy?
9:20 Taking inventory of your time.
11:45 Investigating where you can fit in 30 minutes for yourself.
13:10 Making a morning power list.
15:45 What is the distinction between a power list and a to-do list?
16:40 Establishing a scheduling system.
20:00 How can you create a good schedule system?
22:05 Conducting your own time study.
In this episode you will learn:
- How to define, cultivate, and uphold standards of excellence for yourself
- What it means to evolve, and how we can strive for and achieve personal evolution
- How to embrace and face conflict, discomfort, and difficulties in your life
- The best way to practice gratitude in order to enjoy your own hard work and effort
- How to push yourself to put in the work in order to grow, change, and progress
Resources + Links:
Connect with Emily on Instagram: @emilyhayden
Tune in to Emily’s Podcast: Evolve with Emily
Check out Emily’s Evolve X program
Check out Great Meditation on Youtube!
The Four Agreements: A Practical Guide to Personal Freedom by Don Migeul Ruiz
Captivating: Unveiling the Mystery of a Woman’s Soul by John Eldredge and Stasi Eldredge
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
You need to ask yourself: What makes you feel excellent? This episode is all about helping you answer that question! Today we’re joined by Emily Hayden, professional bodybuilder and coach, here to share the tools you’ll need to build self-awareness, resilience, and excellence so you can evolve! We’ll discuss what it means to evolve, why we need to embrace conflict and put in the hard work, and how to find willingness and self-love in yourself so you can feed your mind, body, and soul. We want to help you find your personal excellence and evolution so you can begin living your best today, everyday!
01:05 Guest starring coach, podcaster, and pro bodybuilder Emily Hayden!
02:20 What does the word “evolve” mean to you?
06:45 What were some of the biggest things you had to overcome within yourself in order to evolve?
09:20 Choosing yourself over other peoples’ opinions and judgements.
12:40 How do you separate the voice from the critic?
14:10 When you’re working with a client, what are the usual challenges they face when trying to evolve?
18:20 How do you coach clients to implement the tools that make them more resilient?
22:05 Defining standards of excellence for yourself and how to meet those standards.
25:15 The inspiration that led to becoming a bodybuilder.
29:20 For you, what was so empowering about competing?
31:10 How do you process and enjoy your achievements?
34:30 Practicing gratitude and turning it into a habit.
37:20 Are we afraid of putting in the hard work?
39:45 How to push yourself to do the work you need to!
44:40 What we learn from stillness and resting.
46:50 What is the biggest lesson you have to share?
49:35 How do you express your self-love?
52:05 What is one book that has had the most impact on your life?
53:30 What is your ideal day of paradise?
54:20 What is your favorite memory from training at the Mecca?
55:35 What does it take for you to conquer your day?
In This Episode You’ll Learn About:
- 5 ways to rediscover your motivation for better production in your daily life.
- How to take aim at a clear, specific goal.
- Building belief and faith in yourself and what you can achieve.
- Aligning your values with what you want and the season you are currently in.
- Creating an exciting state in order to progress and not waiting for motivation to strike.
Resources:
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Show Notes:
Struggling with motivating yourself? Well, struggle no more! Today, we’re digging deep to get to the core of your motivation so you can produce the results you want to see! From setting specific, compelling targets to taking action yourself, this episode is all about one thing: building your motivation. Our 5 tips will not only help you to bring back and pump up your motivation, but they will help you understand where your motivation should come from and how you can keep it burning bright! Because at the end of the day, you are the one driving your motivation - don’t let it drive you!
1:15 Motivation and why it’s an important key to success!
4:50 Finding your specific target to aim at.
8:35 Is your goal compelling enough to want to pursue?
14:50 How can you change a limited belief and gain faith in yourself?
18:25 Are you misaligned with your goals and/or your values?
24:05 How to avoid the trap of waiting for motivation (taking action yourself!).
What would it mean to you to achieve a balanced lifestyle? Today’s guest, Kat Bruce, is here to share how she intentionally sets goals that challenge her physically, strengthen her relationships, and grow her business. Take a look at your calendar! Are you intentionally carving out time to connect with people you love? Do you have specific goals set for yourself, and time set aside to work towards them? Tune into this episode to hear how Kat fell in love with running, how she’s pushed past failure, and what it felt like finally crossing a triathlon finish line. It’s time to feel energized, enjoy life, and work towards achieving your goals!
01:00 Meet dog mom and triathlete, Kat Bruce!
02:40 How did you discover your passion for endurance training?
04:00 Lessons from exploring winter sports.
07:00 What have you gained from running and your training from the past 20 years?
10:00 Working through pain and discomfort to succeed at your goal.
13:30 Was there a specific run or hike that solidified your love for running?
17:15 How do you approach setting goals?
20:30 How to set intentions to reach big goals, and enjoy life!
23:00 “Failing” to reach a goal, and coming back to accomplish it.
29:15 Crossing the finish line on the same track that her Dad learned to walk again.
32:40 The most challenging hike.
38:00 What does the “magic of nature” mean to you?
40:15 Advice for someone who wants to get started with a new sport or running!
45:20 Where is your favorite place to travel?
47:00 What did it feel like finally crossing the triathlon finish line?
51:00 What is a book that has had the greatest impact on you?
52:20 Kat’s ideal day!
54:15 What do you need in order to conquer your day?
Follow Kat on Instagram | @kat.bruce
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
As we transition into autumn, where does your energy go? If you need a boost for the upcoming season, this episode is for you! Today, we’re focusing on the best ways to not only raise your energy, but use it and maintain it as well! How does your physical health impact your mental health? How can you stay mindful of your body and what it needs to stay happy and healthy? How can you find the energy drainers in your life and how can you get rid of them? It’s all about prioritizing, organizing, and optimizing your days for the results you want to see, so that this upcoming season can be the best season for you!
01:05 The importance of energy, focus, and mental clarity!
04:30 Treating our bodies and our minds.
05:55 Energy management versus time management.
07:50 What is the natural flow of our bodies (cortisol and melatonin)?
10:15 What causes cortisol to be dysregulated?
12:25 How do our bodies follow our regular food intake?
14:45 What is decision fatigue? Willpower fatigue?
17:05 #1: Prioritizing sleep.
21:20 #2 Using our body and our breath for physical and mental energy.
25:05 #3 Structuring our days for optimization.
29:00 #4 Eliminating distractions.
34:00 #5 Drink water and eat food.
38:25 What do you need to focus on the most for success?
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
Your mindset can be your best friend, but it can also be your own worst enemy! Joined by guest Leslie Crevar, today we’re discussing mindsets and mentalities - recognizing them, defining them, and understanding them so we can apply them in our daily lives. As we go through life, how can our mindsets shift and change? What is the key to self-awareness and knowing yourself? How can we hold ourselves accountable in order to push forward? We’re answering all these questions and more, so you can make the lifelong changes you need to achieve your goals and move one step closer to fulfillment!
0:01:15 Meet Leslie!
0:02:30 What is adaptation, and how can we use it in our lives?
0:06:10 How can we differentiate between adapting and settling?
0:08:20 How can we avoid an “all or nothing” mentality?
0:11:45 How do we choose which action we should be practicing?
0:15:20 What caused you to work on your own mindset?
0:20:20 What was the biggest mindset shift you had to make?
0:22:10 How can we attain self-awareness?
0:26:00 How can someone recognize when their mindset is lacking?
0:28:25 What does it take to get someone to shift their mindset?
0:29:55 What are some practical ways people can get to know themselves?
0:34:05 What can someone do to push themselves to advance (and see the payoff)?
0:36:15 What are your personal checkpoints?
0:37:45 Are there any common challenges your clients run into?
0:39:20 How can we keep ourselves committed?
0:43:20 How can the things we do serve us in different ways?
0:44:45 As a coach, how do you hold your clients accountable?
0:46:10 What is the difference between support and empowerment?
0:47:35 How do you deal with not being able to successfully support or help someone?
0:51:00 How does someone break a limited belief?
0:56:30 What is your ideal day?
0:58:00 What is one habit you need to conquer your day?
Connect with Leslie on Instagram: @lesliecrevarlifecoach
Check out Leslie’s podcast The Mindset Maniac!
Check out Authentic Happiness by Martin Seligman!
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
It’s time to stop stressing and start conquering the day! Our goal this episode is to introduce the tools you need to manage your stress and rejuvenate yourself for a healthier life! How does stress affect your body? How can it disrupt your day-to-day life? Most importantly, how can you dominate your stress so it no longer dominates you?
01:55 How can we crush our stress?
04:50 How does stress disrupt our daily lives?
07:10 The effect of chronic stress on our bodies.
09:25 What causes stress in our daily lives?
11:30 The set up.
17:00 The come down.
22:35 The pull back.
27:45 Asking ourselves the right question.
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
If dieting is an art form, then you are the artist! This episode guest stars fitness coach, Haylee Colannino, who is here to educate us on everything she knows - from the academia behind dieting & nutrition to the real-life advice and coaching she applies to her clients! Join us as we deep-dive into the world of reverse dieting. What is it? What makes it so scary? What are the goals we can expect to achieve with it? Today is all about educating yourself so that your body can do more than just live - it can conquer the day!
00:01:00 Meet Haylee!
00:03:00 How is dieting like an art form?
00:06:35 Tell us more about yourself.
00:14:25 The shift that has grown your business.
00:15:55 What did you do post-undergrad?
00:21:25 The inspiration behind making big changes in life and moving to Florida.
00:24:15 Where have you applied what you’ve learned from your studies? Where have you seen disconnects?
00:28:40 Finding an individual’s needs.
00:30:25 The most important thing clients need to know.
00:35:25 What is a reverse diet? What does each macronutrient do for you?
00:38:30 The truth about carbohydrates.
00:43:30 How do you approach someone who is afraid to eat more calories? What is the gradual process to get someone up to the place they need to be at?
00:48:50 Building adherence.
00:50:00 How do you know when you should stop?
00:55:55 What you may not realize about fat!
00:58:20 What is the one book that changed your life more than any other book?
00:59:20 If you had to describe your perfect day, what would it look like?
01:00:25 What is necessary for you to conquer your day?
Connect with Haylee on Instagram: @hayleecfit_tcm
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
When you hear the phrase “all or nothing” you know exactly what that means, and have likely had your own personal experiences with that mindset. There are so many reasons we can be pushed and pulled into that way of thinking. The good news is you don’t have to give in to that anymore. In this episode, our host Brian is here to share ways you can become more self-aware of why you get caught up in “all or nothing” thinking, and how you can set the best goals for yourself in your life today. Being healthy is a skill that can be built. Brian is here sharing more of his personal story, and solid tips for breaking free of the cycle of “all or nothing”.
01:20 Are you all-in or all out?
03:30 How pain and pleasure can fuel change in your life.
05:30 Getting jumped at a party.
08:30 The challenge with “all or nothing” thinking.
09:30 Do this exercise to set your next health and fitness goal!
12:15 How to set a timeline that is best for you and your lifestyle.
13:00 Is fear pushing you into “all or nothing” thinking?
17:15 Being healthy is a skill you can build.
19:00 What is making you feel like you have to go from 0 to 100?
20:30 What do you want to experience from your health and fitness journey?
23:00 The value of getting 1% better each day.
Check out this book mentioned in the episode:
Atomic Habits by James Clear
Check out our Fit Habit Guide
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
Yoga can be so much more than physical movement. We are excited to share this conversation we had with tech career people turned yoga instructors, entrepreneurs, and minimalist world travelers, Bre and Flo Neidhammer. Bre and Flo each share how injuries introduced them to the healing power of yoga and brought them together igniting a spark of the idea for Breathe and Flow as well as the beautiful relationship they have now! In this episode, both Bre and Flow give incredible insight into what it really takes to let go of what isn’t serving their mission to pursue fulfillment for themselves and those they teach. From leaving their corporate jobs in Silicon Valley, to downsizing and becoming minimalists, Bre and Flo share so much about their journeys and share some great questions that can spark your own discovery for what you truly need in your life.
01:40 Meet Bre & Flo!
03:15 What does a yoga lifestyle really consist of?
05:00 Ways a yoga practice can benefit anyone and prepare you for life.
09:00 How did you get started into yoga?
11:00 The transition from treating injuries with yoga, to a holistic yoga practice.
14:30 How the concept for Breathe and Flow was created before Bre and Flo were together.
16:15 What was it like working in the tech world in Silicon Valley to becoming entrepreneurs?
20:00 Finding fulfillment in the service of teaching others yoga.
22:30 Continuing to build the dream, even when no one showed up to class.
28:40 What motivated you to share your message since you didn’t need the money from teaching classes?
30:50 How did you handle conversations with others when you downsized to living in your RV?
33:00 What’s the worst part about living in an RV?
35:30 The move from living in an RV to living out of a backpack.
37:40 What were the biggest challenges you had to handle as a couple when going from RV to backpack?
43:00 How can I push past fear and make a big transition in my own life?
45:00 What is your mission for Breathe and Flo?
48:15 What is dharma? What does it mean to you?
52:30 Have you always had a healthy mindset around what you can create?
55:00 The turning point from being a self proclaimed bad student to being empowered to learn.
58:00 Where has been your favorite place to travel?
01:01:30 What is one book that has the most impact on your life?
01:03:20 What is one habit you need in place to conquer your day?
Learn more and connect with Bre and Flo!
Instagram | @breatheandflow
Website | https://www.breatheandflow.org/
Youtube | https://www.youtube.com/breatheandflow
Patreon | https://www.patreon.com/breatheandflow/posts
Facebook | https://www.facebook.com/breatheandflow
Check out these books mentioned in the episode:
The Untethered Soul by Michael Singer
The Power of Now by Eckhart Tolle
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
Emotional eating can look a lot of different ways. Sure, it CAN look like a tub of ice cream in one hand, and a spoon in the other with tears streaming down your cheeks like in the movies. It can also look like eating because you’re bored or avoiding something. Or not eating due to stress. Regardless of what it looks like for you, at different times and for different reasons, this episode is about awareness of those emotions and letting go of judgment for experiencing them! We are all human! Per usual, our hosts Brian and Lindsey share their own personal experiences with emotional eating, how they have broken those habits, and the framework you can use to do the same! It’s time to allow yourself to feel your feelings (that’s what they’re for after all) and put these tips into practice so you can enjoy food, life, and a healthy experience of all of the above!
02:15 Review of the week!
03:00 Are you eating due to these emotions?
06:15 How breaking the habit of emotional eating will impact other ways you unconsciously react in life!
08:40 Why is food so attached to our emotions?
10:00 You CAN eat food you enjoy, you just need to be in the driver’s seat!
11:40 Lindsey’s personal experiences with stress eating.
14:30 Eating post bodybuilding and being used to having 4,000 calories per day.
18:20 Connecting over food and enjoying it is great when you are able to be healthy and have balance.
20:40 What are your own habits around food?
22:40 How mindfulness and taking the time to pause can bring a better self-awareness.
28:30 What are we trying to avoid by emotionally eating?
29:30 Remove the judgment from the emotions you are experiencing!
32:15 Leverage your emotions by associating them with certain actions that are beneficial.
36:30 You can change in an instant.
37:40 The framework to break the habit of emotional eating!
42:48 When in doubt, action creates energy!
43:20 What are different ways you can achieve the comfort you are searching for?
Check out Episode 2 referenced in this episode:
How to Control your Emotions and live a more mindful life with mindfulness expert, Sumedha Ganjoo
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
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@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
We all have masculine and feminine energy. How do we know when to lean into each of them, and is there an ideal balance where both of them coexist? Our hosts Brian and Lindsey are excited to chat with author, speaker, and men's transformational coach, Johnny King. In this episode, Johnny shares valuable lessons on how you can better understand your emotions, as well as find strength and healing through vulnerability. We’re diving into ways you can become the man you want to be, or support the men in your life on their individual journey of healing, growth, and success. Let’s focus on what is within your power. It’s time to take care of your physical and mental health. It’s time to own your masculinity.
01:00 Meet men's fulfillment coach, Johnny King!
02:00 Why is it important for men to be vulnerable with each other?
04:40 Men need the support of other men too.
10:15 Masculine energy, feminine energy, and how to step into your power with both.
15:00 How do you approach processing trauma and healing wounds?
18:00 We all experience shame.
23:00 How do we open up and become more self-aware?
29:15 Finding your voice, listening to your emotions, and being willing to make mistakes.
34:40 Once you have worked on healing wounds, what is the next step you take?
36:45 How can I support my partner through their own growth?
41:00 Growing as individuals alongside your partner.
46:00 Focusing on your physical and mental health.
49:00 What is within my power to take action on?
52:15 The power of asking yourself better questions.
58:00 What is one book that has changed your life?
01:00:00 What would your ideal day look like?
01:01:00 What is one thing you need to do every day in order to conquer your day?
Follow Johnny on Instagram | @johnnyking
Listen to Johnny’s podcast and learn about upcoming events | johnnyking.com
Check out these books mentioned in the episode:
Wild at Heart by John Eldredge
Captivating by John Eldridge
No More Mr Nice Guy by Robert Glover
You Are a Badass by Jen Sincero
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
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Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
Every BODY is different! Which means how you approach fitness and advance as you go will also look different! In this episode, our hosts Brian and Lindsey are sharing the wealth of knowledge they teach to their clients about building a strong, healthy body! We’re debunking myths about how much weight you should be lifting, and ways you can tune into what movements feel good to your body! Let’s challenge ourselves to progress in a way that actually gets you the results you’re looking for, while having the patience to build a solid foundation!
02:30 The typical movement progress Brian walks clients through!
03:15 Walk before you run. (Advance as you go!)
08:00 What does it look like to start doing resistance training?
12:45 Resistance training and how much you lift looks different for everyone!
16:00 How should I choose how much weight to lift?
19:00 Myths about what your workout routine should look like.
21:30 What does it look like to go from a beginner to advanced?
23:15 What is progressive overload?
26:00 How to know the difference between normal discomfort to training from pain that is harmful!
30:00 The keys to building a foundation and progressing over time!
32:20 Benefits of being in tune with your body and the movements that feel good to you.
34:15 Join us in our Facebook group!!
35:40 Review highlight of the week!
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
Are your hormones out of whack? In this episode, our hosts Brian and Lindsey are excited to chat with Health and Hormone Expert, Kim Schaper. Kim shares her personal experience developing an eating disorder and going from health and fitness being a toxic obsession, to a way she honors and listens to her body. As you listen to this episode, Kim also shares a list of symptoms that could point to you having a hormone imbalance. Luckily, she also shares some simple and actionable tips you can implement into your life today and work towards healing! From physical to mental health, this episode covers it all and will help you walk away feeling empowered to give yourself more grace, live intentionally, and take action towards conquering your day!
02:00 What has your journey looked like that has led you to become a Health and Hormones Expert?
06:40 The lifestyle that led to developing an eating disorder.
10:00 When did it become obvious that fitness was toxic for you?
15:00 Are you creating a health and fitness regimen that you dread?
16:30 The difference between dread and discomfort.
18:40 How to find fulfillment in the journey rather than the destination.
21:30 How did you find a place where fitness was mentally healthy again?
23:30 Way’s Kim grounds herself with the 5 senses.
27:45 What are your favorite problems to solve with your clients?
29:40 How does stress really affect the body?
34:00 Other than high cortisol, what are the other top hormone imbalances to watch out for?
36:20 These symptoms can be key indicators that you have a hormone imbalance!
37:45 Where do you start when working towards physical, hormonal, and mental health?
40:40 How to give yourself grace as you are working towards health goals.
44:00 What advice would you give for how to approach a weight loss goal?
48:00 One Book that changed Kim’s life.
48:30 Kim’s ideal day!
49:00 What is required for you to conquer your day?
Connect with Kim
Instagram | @kim.schaper
Facebook | https://www.facebook.com/kim.m.schaper
Website | https://www.kimschaper.com/
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
We’re conquering the day by conquering our discipline! In this episode, we’ll talk about what discipline means for you, how to find it, cultivate it, and breakthrough the challenges and obstacles that are stopping you from being fully empowered! We’re sharing the four B’s - belief, building resiliency, beating procrastination, and balance - so you can find your point of focus and hit all your targets! Because at the end of the day, discipline is defined by you, for you!
01:00 Let’s cultivate confidence and give ourselves grace
02:05 Reviewer of the week!
02:45 Discipline is something you can learn and create!
06:30 What is your discipline?
08:35 The secret ingredient to Freedom!
09:50 What discipline is NOT.
12:10 Ways discipline is unique to you as an individual.
14:25 What will allow you to hit your target?
16:20 What is required to have discipline?
17:00 Belief: What beliefs stop you from progressing?
20:20 Building: How do we build resiliency?
23:40 Beating: How can we beat back procrastination?
26:55 Balance: What is grace?
Check out Jocko Podcast and Extreme Ownership by Jocko Willink mentioned in this episode!
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
What are your core values? Could you list your top 2 - 5 core values by heart? Knowing what you are aiming for, and why, are powerful tools to guide you as you make decisions in business and in life. It’s like having a compass so you can confidently make choices that will help you stay on course, rather than wander aimlessly. In this episode, we are joined by Chief Positivity Officer and Founder of Leaders Elevate, Tom Davis. Tom share’s how defining his core values inspired his family to move to Spain, and how he has helped fortune 500 companies get clear on their own core values. Tune in for tools you can implement today to elevate your life and tap into the leader within yourself!
01:15 Meet Founder of Leaders Elevate, Tom Davis!
03:30 Why are positivity and optimism the base of leadership?
06:30 How did you develop a passion for leadership training?
09:40 Discovering why we react to stress the way we do as adults.
16:15 The science behind reprogramming your mindset.
19:00 Start with knowing what you value!
22:00 Tom’s core values.
24:15 How to ditch limiting beliefs.
26:00 Am I reacting from an abundant mindset, or a scarcity mindset?
30:15 How to create EMPOWERING beliefs.
33:15 What your brain focuses on, you will create.
39:00 The power of building a vision and having a “why” that keeps you going.
42:00 The tool that is accessible to everyone that will make you 40% more likely to achieve your goal.
45:15 What commonalities do you see in leaders you work with?
49:00 The downside of only being externally driven.
54:40 How can you inspire others to take action to work on themselves?
57:00 What results do I want to create today?
59:15 What is the most impactful book you’ve read?
01:01:00 What is your ideal day?
01:03:00 What is required for you to conquer your day?
01:04:30 How can we learn more about working with you?
Connect with Tom
Instagram | @cthomasdavis
Website | Leaderselevate.com
Email | tom@leaderselevate.com
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Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
Check out these books mentioned in the episode:
Breaking the Habit of Being Yourself by Joe Dispenza
How to Do the Work by Dr. Nicole Lepera
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
What is your “Why”? That thing that drives you to want to accomplish the goals you have ahead of you! Pursuing a weight loss goal is more than the actions others can see on the outside. It takes a mindset shift that starts with a single decision, that turns into creating good habits, and ripples out touching every part of your life. In this episode, our hosts Brian and Lindsey are sharing ways you can get down to a deeper-rooted “Why”, so you can change your mind, and change your life!
01:30 Join us in Foundations for a Fit Life!
04:00 What is driving you to reach your goals?
08:15 Change happens in an instant, but then what?
11:15 Start by envisioning how you want to look and feel 6 months from now.
13:00 The “Five Why’s” that will help you get clear on what's really important to you.
18:40 How did knowing your core “Why” help you move forward when it got hard?
23:15 The power of learning from failure.
25:30 How will accomplishing your goal impact your life?
27:15 The results will follow your habits.
29:00 Our current training, and how your training needs to be customized to YOUR life and needs!
33:00 Ways to let go of judgment and comparison.
36:40 Coming across the same lessons with a better capacity to solve and face your challenges.
40:50 Refresh your vision in your mind every day!
Join us in our Facebook community | Conquer the Day Facebook Group
Sign up for Foundations For a Fit Life
https://thefitnessproject.us/foundations-for-a-fit-life/
Check out this book mentioned in the episode:
Man’s Search for Meaning by Victor Frankl
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
How would your life change if you gave yourself more grace and advocated for yourself? In this powerful episode, we are joined by The Breast Cancer Recovery Coach, Laura Lummer. Laura shares her personal experience receiving the news that she had cancer not once, but twice, lessons she has learned along the way, and how it has impacted her desire to help other women navigating their own journeys with breast cancer. With any challenge we face we are empowered to heal and move forward with the help of community, giving yourself grace to feel all the emotions, advocate for yourself, and take action towards what will be most healing and healthy for you. Tune in for ways we can apply true self-love and self-care practices, not underestimating the power of your thoughts, and live a healthy life!
02:00 How can your lifestyle be used as medicine?
04:40 What was going through your mind when you found out you had cancer?
09:00 Having to google breast cancer treatments.
11:30 Learning and accepting that there are no guarantees.
14:00 What did your process look like coming to terms with your disease and working towards recovery?
17:00 The idea of everything going right back to “normal” ended up being one of the biggest pain points.
21:15 How did your health and body change after chemo and the other treatment you went through?
28:00 Coming to terms with the fact that pushing myself and being unkind to myself was not working.
32:00 The tremendous need for continued support post-recovery.
36:40 Hearing “you have cancer” for the second time.
39:00 Ask yourself, what do I need to do today to heal?
40:40 Choosing the treatments that are in alignment with your beliefs and lifestyle.
42:15 How can I advocate for myself and the treatment I feel is best for me?
46:00 Questions to ask to know whether or not something is right for you.
52:15 The power of being part of a supportive community that understands your experience!
53:40 How did you personally come to grips with this new life?
55:00 Writing a letter saying goodbye to your pre-cancer self.
56:20 How can we work through grief and allow ourselves to feel all the emotions that come up?
59:00 Setting expectations that there will be highs and lows as part of the journey is empowering!
01:01:00 What is your advice for someone trying to work through fear and anger on their own journeys?
01:04:00 How the mentality of being a “warrior” is a disservice can invalidate physical and emotional feelings.
01:07:00 What is in your control and what do you want life to look like regardless of your circumstances?
01:09:00 What is the most important or impactful practice to live a healthy life?
01:09:30 What book has had the biggest impact on your life?
01:09:50 What is your personal paradise?
01:10:10 What is something you need to be able to conquer your day?
Check out this book mentioned in the episode:
Radical Remission by Dr. Kelly Turner
Connect with Laura
Instagram | @thebreastcancerrecoverycoach
Facebook Group | The Breast Cancer Recovery Group
Podcast | The Breast Cancer Recovery Coach
Website | thebreastcancerrecoverycoach.com
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
What is one habit that if changed would make an impact on your day? What impact would it make on your LIFE? As health and wellness coaches, our hosts Brian and Lindsey help clients day in and day out as they are on the journey of mastering the mind and body. Both Brian and Lindsey share their experiences with habits they have wanted to change, how it’s impacted their lives, and how they have been able to simplify that habit-changing process to help others! Tune in and grab their Fit Habit Guide to start the process of changing your mindset, your actions, and habits for good.
01:40 Reviewer of the week!
03:30 Habits are MORE than just what you do.
05:30 Are habits a conscious choice you’re making?
07:00 Know these 4 keys to habits!
10:30 What is the reward I’m chasing?
13:00 What causes procrastination?
15:00 Common misconceptions about habits!
19:40 What was your worst habit that got in the way of your personal health and fitness?
22:30 How were you able to break the habit of mindless eating?
26:40 Why do we struggle to be consistent?
30:00 The first step to breaking a bad habit!
33:15 How can I replace a bad habit with a good one?
38:15 Ways to set yourself up to take action!
39:00 4 Traits of creating a habit!
43:00 The breakdown to BREAK your worst habits!
Check out the Fit Habit Guide
https://thefitnessproject58068.ac-page.com/fithabitguide
Read this book mentioned in the episode:
Atomic Habits by James Clear
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
What habits add up to changing your life for the better? To accomplish goals you only dream about it starts with having a “why”, and vision of the new version of yourself you’re working to become. In this episode of Conquer The Day our hosts Brian and Lindsey are chatting with friend and transformation coach Jordan Grahm! Jordan shares his experience from being overweight growing up, to weighing 420 lbs and getting into a car accident that moved him to make big changes in his life. Tune in to hear his story, how he was able to lose 212 lbs, and most importantly the mental shifts that not only helped him transform his life but keep lasting success.
03:15 How did your journey start with health and fitness?
07:00 How Jordan lost 212 lbs in 2 and a half years!
11:00 Mental shifts about food that he now shares with his own clients.
16:00 What was the hardest habit you had to break?
22:40 What helped you truly have a lifestyle change with your nutrition?
27:10 How can you avoid snowballing back into old habits and gaining the weight back?
31:40 How to STOP the self-sabotage.
34:15 Weight loss advice from a coach that has personally lost 212 lbs.
38:40 How did your massive weight loss change other areas of your life?
43:15 What is one accolade that stands out to you?
46:30 The habit that has had the biggest impact on Jordan’s life.
47:20 What is required for you to conquer your day?
48:40 One thing to embrace on your own health and fitness journey!
Connect with Jordan Grahm
Instagram | @thefitboss
Facebook | TheFitBoss
Website | thefitboss.net
The YouTube video by bodybuilding.com referenced:
https://www.youtube.com/watch?v=D3nER_Ym-BU
Check out these books mentioned in the episode:
Atomic Habits by James Clear
The Four Agreements by Don Miguel Ruiz
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
Food is literally a vital part of life! We all need to fuel our bodies every day and yet there is so much confusion about what our bodies actually need. In this episode, we’re debunking myths and talking about true nutrition so you can fuel your body, feel energized and create habits that lead to a healthy life! Our hosts, Brian and Lindsey, share their own past misconceptions about nutrition and how their health and fitness journeys have evolved with time and knowledge! Grab a glass of water and tune in, because this episode is full of ways to take consistent steps forward and give your body what it needs so you can conquer your day!
02:00 Review of the week!
04:00 Common misconceptions and questions we get from clients!
06:15 What is FOMO (fear of missing out) adding to the confusion?
08:20 What was the misconception you had to break in order to be healthy?
11:00 Brian’s experience with different diets.
14:30 Our thoughts on the Keto diet!
17:00 Are carbs “bad”?
19:00 Is it ok to eat late in the day?
20:50 Our thoughts on meal timing.
26:00 The power of eating whole foods MOST of the time!
27:30 Will taking supplements accelerate my results?
30:30 How can we replace these nutrition misconceptions?
33:00 Calories are key to achieving the results you want!
34:20 How do I calculate how many calories I need to eat?
37:30 Eat these foods!
40:00 How does that food make me feel?
41:40 Whole foods vs raw foods.
44:00 The importance of protein!
45:00 Our tips for drinking enough water!
47:30 How can I make changes to eat better?
48:20 Take this challenge!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
What if you actually followed those tugs on your heart? What if you pivoted and dug deep when you were faced with a challenge? What if you made the move, tried something new, or set healthy boundaries? Today’s guest shares how she has done all of the above! Our hosts Brian and Lindsey are excited to welcome friend and Certified Personal Trainer, Julia Deignan! Julia shares how she fell in love with fitness for the first time working with Lindsey during grad school, moving to New York City to pursue her career as a personal trainer, discovering her love for powerlifting, and adjusting due to the pandemic. It’s all about consistent work, and following the “breadcrumbs” of what you feel called to create for yourself along your journey!
03:15 What is your definition of strength?
06:30 How did you get into fitness and lose 40lbs while completing your Master's Degree?
08:40 What were the biggest lessons you learned in discovering your love of fitness?
010:15 What was the duration of time that you lost 40 lbs?
11:00 Do you feel like your discipline with health and fitness helped or hindered you in grad school?
14:00 How did fitness help you move forward when you wanted to quit?
19:15 What did it feel like gaining confidence in having lost weight, and still picking yourself apart?
21:00 What was your “dip” and how did you come out of it?
23:20 How important is your environment to the goals you want to achieve?
25:40 What had to change in your mindset and life in order to set boundaries?
27:30 How did you set boundaries with friends around your health goals?
30:00 How do you know a boundary needs to be set?
35:15 What inspired you to bet on yourself as a coach and move to NYC?
40:00 What was it like interviewing for personal trainer positions in NYC?
42:00 How did you navigate challenges in your career after moving to the city?
43:40 What was the shift that got you into strength training?
47:00 What was it like being challenged to deadlift 200 lbs and surpassing it?
49:15 What were your top numbers you were able to hit training for a powerlifting competition?
51:00 How did you adjust as the pandemic hit and gyms closed in New York?
53:50 What did you do to channel the energy and emotions you felt back in NYC?
59:00 What advice would you give someone who is wanting to get started on a health and fitness journey?
01:00:00 What is a book that has changed your life?
01:00:40 What is the 1 habit you wish every client had?
01:01:50 What is your idea of the perfect day?
01:03:15 What is required for you to conquer your day?
Connect with Julia Deignan
Instagram | @julesdeignan
Facebook | @julesdeignan
Check out this book mentioned in the episode
The Four Agreements by Don Miguel Ruiz
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
If you needed to build something, or follow a complex baking recipe it would be so much more difficult if the instructions were written in another language. That is how it can feel trying to communicate with your partner by speaking to them in a completely different Love Language. Regardless of the type of relationship (family member, employee, friend, partner, spouse….) at the end of the day we all give and receive love in different ways. Those particular ways that resonate with us are what’s called our “Love Languages”. In this episode, our hosts Brian and Lindsey share experiences from past relationships, to their current relationship working and building their business alongside building their relationship.
02:50 What can we learn from people who have lived to 100 years old and beyond?
05:15 The basic needs of good relationships!
08:30 What are the 5 Love Languages?
11:40 What is true quality time?
12:30 What are Brian’s Love Languages?
15:00 How do we put these love languages into practice?
19:15 How we have learned to use how we give and receive love as a tool?
24:00 Things to do to avoid resentment and work together as a team!
26:30 How can your Love Language come into play when working towards personal goals?
30:15 Ways we have communicated to avoid resentment recently!
31:30 How can I find out what my love language is?
Check out The 5 Love Languages by Gary Chapman
Take the Love Language Quiz | 5lovelanguages.com
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Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
62 and a half miles in 17 hours. Our host Brian completed his very first Ultra Marathon and in this episode, he and Lindsey are sharing what that experience was like! As you can imagine, running a marathon multiple times over was a tough physical challenge, but on top of that Brian shares the range of emotions and mental strain he experienced completing a race of that magnitude! From pushing through pain to riding the waves of emotional highs and lows, this episode is full of lessons on grit, determination, and mental fortitude in different ways than you might initially think! Tune in to hear about Brian’s 62 and a half mile experience, and Lindsey's perspective supporting him and finishing the last loop by his side!
02:30 Have you always been a runner?
04:10 What is an Ultra Marathon?
05:10 Why an Ultra Marathon?
08:50 What did your journey look like running other races leading up to the Ultra Marathon?
12:00 What was the morning of race day like?
14:45 The high point of the race!
17:30 How did you adjust mentally when you made a wrong turn?
19:30 How are our experiences affected by our words?
23:45 Lessons learned from feeling weak and pushing through!
27:20 The hardest part of the run.
31:45 What was going through your mind as night fell?
37:30 What did it mean to be able to share the experience of ending the race together?
39:00 The Phoenix rising from the ashes.
42:45 Lindsey’s favorite moment of the race.
45:30 How did it feel to cross the finish line?
46:30 Takeaways for Listeners.
50:20 Lindsey’s personal lessons from the race.
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
If your morning routine could talk, what (and who) would it say is your top priority when you wake up in the morning? Whether you’ve been intentional about the habits you have created, or not, we all have morning rituals we have infused into our morning routine that we no longer have to think about. Our hosts Brian and Lindsey are sharing how you can zone in on the most important thing you need to create a habit around to optimize your day! If you’re busy from the moment your feet hit the floor, you’re operating from a constant state of chaos, or you struggle with being a “morning person” there is something in this episode you can incorporate into the start of your day that will help the rest of it run smoother.
01:15 Is there any 1 habit that you feel will Optimize your whole day?
03:20 Are you starting your day by taking care of yourself, or everyone else’s needs?
06:10 Where do most people get tripped up?
08:40 What is one thing you could put in place that would positively impact the rest of your day?
09:20 How do you figure out what is the most important thing you need?
11:40 What if I am waking up in chaos?
13:15 What if I don’t feel like a morning person?
16:30 Lindsey’s morning routine!
18:00 What is Brian’s morning routine?
18:40 What is Wim Hof breathing?
22:30 How will your day, and your life improve by incorporating movement into your mornings?
23:15 What is the habit YOU are going to incorporate into your mornings?
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Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
Have you ever sat down to meditate and instantly been hit with “squirrel brain”? If so, Mindfulness Expert Sumedha Ganjoo is here to tell you you’re doing it right! Sumedha is a Software Engineer by education, Product Manager by Profession and her passion is being a Mindfulness Expert having spent over 5,000 in her own mindfulness and emotional training. In this episode, Sumedha shares how she turned to mindfulness due to necessity, and how she broke her own preconceived notions about what meditation and energy work is. Tune in for ways you can change how you experience life through perspective shifts, intention, and breaking down what mindfulness practices can look like in your daily life!
02:25 Meet Sumedha!
04:00 How do you contextualize Mindfulness?
07:30 What did your journey look like getting into energy work?
09:15 What is the difference between your intention and your patterns?
12:30 What let you to seek out mindfulness?
15:40 How far into learning did you realize mindfulness is
19:00 How can we approach meditation when it is new and feels difficult?
25:30 Where are you now after having dedicated yourself to mindfulness and awareness around your emotions?
31:15 How do you recognize when you’re finding yourself return to old habits you want to change?
37:30 Ways you can use life to change your state and emotions.
42:00 What are some simple practices we can incorporate into our day?
48:20 How you can use movement to help you work through emotions and unique needs!
51:00 What does meditation mean, does it have to look the same each time for everyone?
54:30 How can we live a more intentional life?
Check out this book | Atomic Habits by James Clear
Connect with Sumedha on LinkedIn
https://www.linkedin.com/in/sumedha-ganjoo-37485068/
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
Welcome to the very first episode of Conquer the Day! Our hosts Brian Pickowicz and Lindsey Rago are sharing their stories of how building confidence and resilience through fitness has affected every other area of their lives. From changing career paths to big moves, and following their passions, they know from experience how changing your habits, will change your life! At the end of the day, the goal is to build a beautiful life. This episode is the beginning of many conversations to come about how you can build your own beautiful life with intention, and set yourself up for success….to Conquer the Day!
01:30 What is the fitness project?
04:00 What goes into building a beautiful life?
05:40 You are the “base”!
09:00 How do I know when to push myself, and when I should be still?
11:15 What was your journey like, turning your passion into a business?
15:30 How did you go from struggling with your weight to stepping on stage?
20:00 What lessons in fitness translate to everything else you do in life?
21:30 What gave you the confidence to change your career path and go all-in on your own business?
26:00 What you can expect here on Conquer The Day!
……………………………
Tag us in an Instagram Story with your biggest takeaway
@conquerthedaypodcast
Connect with Lindsey Rago
Instagram | @raygobomb
Facebook | @lindseyrago
Connect with Brian Pickowicz
Instagram | @brianpickowicz
Facebook | @brianpickowicz
Learn more about us and our programs on our website:
https://thefitnessproject.us/
If you’re an ambitious professional, seeking to better your body, master your mind, and elevate your spirit, Conquer the Day hosted by Brian Pickowicz and Lindsey Rago is the podcast for you.
Brian and Lindsey are seasoned fitness and wellness coaches who help their clients ascend to the next level of their life by building practical, actionable habits into their daily routines.
This podcast brings a raw, open dialogue on the tactics and strategies you need to get incredible results and build a healthy life while learning to better manage the other areas of life that matter most.
From experts in nutrition, physical fitness, personal growth, mindfulness, and relationship habits Conquer the Day brings on experts from every field to everything you need to live a more active, fulfilling life.
Our mission is to create a weekly experience that gives you a jumpstart, gets you moving, and helps you become the leader, you’ve always wanted to be!
Tune in and together, let’s Conquer the Day!