Advocate in Education Podcast: Recent Episodes
Advocate in Education
Learn more about our TeacherFit and StudentFit mental and physical health programs here: www.TeacherFit.com
Take time for yourself this week and build your self-awareness.
Learn more about our Teacher & Student Mental & Physical Wellness Programs
On this episode, I was fortunate to be joined by two amazing women from Socorro ISD who are driving the district's Healthy Body Strong Mind program and TeacherFit partnership. Lexi and Sarai are inspiring educators who are truly changing the lives of their co-workers, students, and community members. Learn more about how they are making it all happen and what inspires them to make such a huge impact in their district.
Learn more about Healthy Body Strong Mind: https://www.sisd.net/healthybodystrongmind
Learn more about TeacherFit: schools.TeacherFit.com
Learn more about our StudentFit Mental Health Program: StudentFit.fit
I was honored to have Miss Maddie Richardson on the show this week. Maddie is an absolute inspiration and is changing the lives of her students and other educators through her passion for SEL and mental health. Be sure to follow and support Maddie at the links below.
Maddie's Links
The Miss R Project Instagram
Learn more about our TeacherFit and StudentFit Programs below and start prioritizing wellness in your school or classroom.
TeacherFit
StudentFit
Dr. Hayley Watson is a force to be reckoned with in education. It was an honor to spend time getting to know her and what lights her up in and out of her work.
Be sure to check out the links below, support Hayley, and share with us what you thought of the show.
Bullying Podcast referenced in the show: https://anchor.fm/the-social-ninjas/e...
Instagram: https://www.instagram.com/drhayleywat... T
witter: https://twitter.com/drhayleywatson
Sometimes it just takes 1 degree of more effort to change your life, impact others, and reach your goals.
Learn more about our TeacherFit and StudentFit programs: www.TeacherFit.com
Tiffany is an educator, coach, athlete, and all-around fantastic human and it was an honor to get to know her and learn about her work. She is absolutely changing the lives of her students and her followers through her inspirational work in fitness and strength. Be sure to follow and support Tiffany at the links below and comment to let us know what you think about this episode.
Tiffany's Instagram
Pretty Little Lifters Website
Learn more about our TeacherFit and StudentFit programs at the links below and bring proactive wellness to your staff and students this school year.
TeacherFit Wellness
StudentFit Mental & Physical Health
Getting a great night of sleep starts with being able to fall asleep. Try these 3 simple tips to make the process easier.
Learn more about our TeacherFit and StudentFit programs: www.TeacherFit.com
It is all about making healthy changes that you can sustain!!
Learn more about our TeacherFit wellness program here: TeacherFit Schools
When I heard this parable I knew I had to share it with our community. Keep up the hard work, it matters.
Learn more about our student mental and emotional wellness programs here: www.advocateinedu.com
Sleep is such a powerful topic in the world of health and wellness but with so much information out in the world, I wanted to share the enlightening takeaways from a recent podcast I listened to with Stephanie Romiszewski on The Diary of a CEO podcast. For reference, Stephanie is a sleep psychologist and has worked for NASA to prepare astronauts for space travel.
Read the full blog post on this topic here
Listen to the original Diary of a CEO Podcast here
Learn more about our Staff & Student Wellness Programs for $1.
Stop rushing from place to place, event to event, and thought to thought. Slow down, think deeply, connect wholly, and enjoy each moment.
Learn more about our Educator and Student Wellness Programs here: www.AdvocateinEDU.com
I was recently recommended a new podcast from a fellow veteran and business owner, From The Green Notebook, and the first episode I listened to did not disappoint. The podcast website states,
“Our host Joe Byerly will extract valuable lessons from some amazing people from all walks of life. We will discuss the importance of habits, mentorship, life-long learning, mindfulness, and the effects of ego on a team.”
The episode that I listened to featured Marine Colonel and Author, Tom Gordon, and covers leadership concepts that can be applied to everyday life. I think there are some great takeaways from the episode so I wanted to share a few with you. The full episode will be linked below and I highly recommend you take the time to listen.
Takeaway #1 - Who are you? vs Who am I?
This is a great exercise that Colonel Gordon used with his military students to allow them the time and space for introspection with regards to who they are to the outside world versus who they really are to themselves. In the world of social media, I think this can be a powerful exercise for leaders, educators, and for students to examine who we are and who we want to be. Listen to the full episode or my podcast break down on the episode to see how Tom facilitated this exercise…it is difficult to write out the practice.
Takeaway #2 - “Do not let the urgent get in the way of the important.”
I really liked this quote from Colonel Gordon when he was discussing how to bring intentionality and structure to your day. Often as educators and leaders, it is easy to feel like everything is a priority and feel that we never have enough time to get it all done. This quote and follow-on discussion are powerful in our fight against allowing urgent, and more importantly, urgent and unimportant, tasks to get in the way of completing the important. If you want to learn more about how to classify your task I recommend learning more about the Eisenhower Matrix to help.
Takeaway #3 - Five tasks to be completed daily
When I heard these 5 tasks and how Colonel Gordon used them to hold himself and his subordinates accountable, I knew I had to share them with you. I think these can easily be adjusted to meet our educational needs and to be used with students of all ages. The 5 daily tasks are:
- Find a problem and fix it.
- Find subordinates/students doing a good job and thank them.
- Teach somebody something.
- Learn something.
- Ask someone how you can help them.
These five tasks look simple when written, but I challenge you to accomplish them each day for the rest of the week. Once you have them mastered I encourage you to share with others and adapt them to your students and see how they do. Let me know how it goes.
I hope these takeaways were meaningful to you as they were to me. I challenge you to take at least one of them and put it into practice. It is easy to read an article but hard to take action. Let's do the hard things!
Listen to the full podcast here on Apple Podcast
This power couple of education was a joy to connect with and have on the show. Their passion for education, each other, and their role as parents shine throughout the episode. Enjoy this one, then listen again because there are so many great takeaways.
Be sure to follow Mike and Nita on Instagram at the links below.
https://www.instagram.com/bearded.school.counselor
https://www.instagram.com/LoveTeachBless
If you want to learn more about our student or staff mental health and wellness programs check out the links below:
TeacherFit
Advocate Student Mental Health & SEL Check-In Program
The age-old question...How do I get rid of this stubborn belly fat?
The truth is there is no quick fix. You have to put in the work, planning meals, understanding your nutritional needs, and moving your body. Watch the video above for more.
Learn more about our Educator Wellness Programs here: schools.TeacherFit.com
Katie Kinder was truly a joy to have on the show. Her passion for education and sense of humor were infectious and I know you will feel the same. Be sure to support Katie at the links below and comment to let us know what you thought of this episode.
Buy her book
Learn more about our student mental health and SEL check-in program here: www.AdvocateinEDU.com
Learn more about our staff and student mental and physical health programs: www.AdvocateinEDU.com
Dr. Jackson is truly an inspirational human of education. He has an unlikely path to education and continues to inspire others through his work as a school leader and founder of the FitLeaders movement. For those reasons and so many more, I had to share this powerful episode from 2019 where he and I went deep into his story.
Be sure to follow Ryan at the links below and support his work:
https://twitter.com/RyanBJackson1
https://twitter.com/fit_leaders
https://www.fit-leaders.com/
Learn more about our staff and student wellness programs here: www.AdvocateinEDU.com
Sign up for the Advocate Newsletter: https://www.teacherfit.com/newsletter
Check out the referenced video/podcast: https://youtu.be/Y_j_FSceqXo
Learn more about our TeacherFit and Advocate programs: www.AdvocateinEDU.com
Vernon Wright is truly an inspiring and impactful human of education. It was an honor to connect and share Vernon's message on the show. Be sure to support Vernon and give him a follow at the link below:
Vernon's LinkTree: https://linktr.ee/thewrightleader
Learn more about our student and educator wellness programs at www.AdvocateinEDU.com
Learn more about our Advocate Educator and Student Wellness Programs: www.AdvocateinEDU.com
Ryan is a beautiful human who is doing amazing work in education. Be sure to follow and support Ryan and his work at the links below.
Podcast
www.RyanScottED.com
Learn more about our student and staff wellness programs here: www.AdvocateinEDU.com
Brian is a powerful force for change in education bringing fun support to his staff and students.
Be sure to support Brain at the links below:
Website
Blog
Learn more about our Advocate staff and student wellness programs here: www.AdvocateinEDU.com
Your habits do not have to be grand or fancy. Just build the habit of showing up for YOU!
The number one key to reaching any goal or making any health and wellness change is consistency. It is easy to say but hard to facilitate. Join Jess on this week's episode to learn how to start building consistent healthy habits to get you the results you want.
Danielle Timmerberg is a School Counselor, PhD Candidate, Ironman, and Coach who is doing meaningful and impactful work in her school and the world of SEL. It was an honor to chat with her and to share her message with our community. Be sure to follow and support Danielle at the links below:
https://twitter.com/danielle_durbin
Learn more about our Advocate programs for staff and student wellness at www.AdvocateinEDU.com
"When jarred, unavoidably, by circumstance, revert at once to yourself, and don’t lose the rhythm more than you can help. You’ll have a better grasp of the harmony if you keep on going back to it."
- Marcus Aurelius
Learn more about our Advocate student and educator wellness programs here: www.AdvocateInEdu.com
David and Physiology First are doing the necessary work to impact global change. Listen and learn from this brilliant leader in mental health education.
https://www.physiologyfirst.org/
https://www.instagram.com/physiologyfirst/
https://twitter.com/physiologyfirst
Learn more about our Advocate Student and Staff Wellness Programs: www.AdvcateInEdu.com
Seneca reminds us that fools all have one thing in common: They are always getting ready to start. They are always getting ready to change.
A Question from Epictetus: “How long are you going to wait before you demand the best for yourself?”
Inspired by The Daily Stoic and Ryan Holiday.
The New Year seems to have this invisible notion surrounding it as THE day to make any changes in our lives; almost as if it's the only day. This time of New Year’s Resolution typically comes with an onslaught of shiny “new” diets and “new” fitness fads. Think back to a time that you made a New Year’s Resolution surrounding health and fitness. Was it successful? Are you still reaping the benefits of that one resolution? If it was successful and you are still seeing benefits, great! Unfortunately, these results are not the norm and many of us tend to give up on the resolutions and find ourselves defeated. So, let’s change the thinking around New Year’s Resolutions surrounding health and fitness and make more sustainable changes that don’t negatively affect our psyche along with our physical health.
Sarah Gleason, Eating Disorder Registered Dietician, talked with Advocate this week about how we can reframe this perspective. Because nutrition and our bodies are not a black and white subject, we need to give ourselves a little more grace when it comes to the rigidity of what we want.
Learn more about our Advocate Educator and Student Wellness Programs
Embrace the Spartan lifestyle of always training and making yourself better.
Learn more about our Advocate Staff & Student Programs
Honored to share this powerful episode with another great human. Elisabeth brings a passion for education and impact that is rarely equaled.
Enjoy the episode and please support her at the links below.
Website
Learn more about our student and educator wellness programs: www.advocateinedu.com
Gratitude is the one daily practice I think you must have in 2022. The mental and emotional benefits are endless.
Learn more about our Advocate Educator and Student Programs Here.
We hope you enjoy this powerful episode with Weston Kieschnick. Please follow and support Weston at the links below:
Website
Learn more about our Advocate programs to support student and educator mental and physical health.
"It is better to be consistently good than to be occasionally great." -Jeff Cunningham
Learn about our Advocate Educator and Student Programs
Join the Advocate Nutrition Director, Jessica Arico, as she is joined by Sarah Gleason to discuss taking food off the pedestal. There are so many great takeaways from this episode, be sure to take notes and comment with your questions.
Learn more about our Advocate Educator and Student Programs.
Check out Jay Shetty here: https://www.instagram.com/jayshetty/
Learn more about our Advocate Programs
Trevor is truly an inspirational human of education. He is not only an impactful Assistant Principal but a former professional athlete, Army Officer, and Ironman. Enjoy the episode and comment wherever you listen to the podcast and let Trevor and I know what your biggest takeaway from today's show was.
The Advocate in Education Podcast is powered by our Advocate Partner Schools who choose to take action and prioritize the mental and physical health of their students and staff. Learn more here.
Join TeacherFit Nutrition Director Jessica Arico as she talks about the challenging topic of goals and outside judgment. Something we have all experienced and seems like it never gets any easier.
This episode is powered by the TeacherFit 100 Challenge that kicks off on Jan. 15th. Check out more info here and register your school to participate this January. More info
Join Jessica Arico as she goes into the details around sugar and its impacts on your body. This is an episode we all need as we head towards the holidays.
This episode is powered by the NEW TeacherFit100 Challenge. Join as a school or individual and take action to change your life in 2022. More info here.
There is sufficient research that points to negative mood and poor food choice selection. Yep, that’s right, it’s the negative emotions that can really set off the cascade of cravings for sugary and fatty foods. Maybe it’s comfort foods from your childhood, or that pint of your favorite ice cream, or (my personal favorite) a bag of salty tortilla chips. Whatever the choice, our emotions and our food choices can be intimately linked. Never fear, though, that’s where a plan comes into play.
Listen to this week's episode to learn more and start to build your plan.
The TeacherFit Podcast is powered by our TeacherFit Partner Schools. Check out the link to learn more and join our community.
Join Jessica Arico this week as she explores the research behind caffeine consumption and gives you the ok to consume in moderation. Comment where you listen to the show and let us know how much caffeine you consume in a typical day.
The TeacherFit Podcast is powered by our TeacherFit and Advocate Partner Schools. Check out more on the services we offer and join now at the links below:
TeacherFit Staff Wellness Partners
Student Wellness Advocate Partners
We are back after the TeacherFit Challenge and ready to bring more insight and knowledge to you on how to improve your health and wellness so you can be your best for yourself, your loved ones, and your students. Join Jessica this week as she talks about how to handle your health and wellness when life gets chaotic...and we all know it does.
AS always the TeacherFit Podcast is brought to you by our TeacherFit Partner Districts and Schools. Learn more about how to provide daily mindfulness, fitness and yoga to your staff here: schools.teacherFit.com
Join Jess Arico this week as she gives you the down and dirty on what supplements you do and don't need. There is soooo much information on the internet that it's hard to figure out what is right, we have the answers for you.
The TeacherFit Podcast is sponsored by our TeacherFit Partner Schools: Learn more
If you’ve read any of my blogs or listened to any of my podcasts, you probably know how high a value I place on the foods we choose to eat. But I also know that there are many voices on social media and media, in general, that give us conflicting stories on what foods are best. It seems that food fear-mongering has become the norm, which can make any simple food choice feel like a life-altering decision. But it doesn’t have to be that way. If we clear out the media noise and focus on the foods we really like to eat, how they make us feel, and how they help us to achieve our personal goals, then the choice becomes more simplified.
No other food category have I seen targeted with so much negativity than red meat. For some reason, it has been labeled as “bad”. And quite honestly, if you do a simple Google search on the negative impacts of red meat, you will see a litany of articles and cited studies linking red meat to all types of maladies. If you dig a little deeper, though, reading the studies mentioned, but then also looking at the conflicting studies, you will notice that the studies cited are observational, not randomized controlled studies. (To break that down, observational studies simply look at two unrelated studies and make a correlation, randomized controlled studies directly study an impact on a control group). So, the observational study can make inferences, but not directly associate cause and effect.
The TeacherFit Podcast is powered by our TeacherFit Partner Schools: Learn more: Schools.TeacherFit.com
Join Jessica this week as she goes deep with a close friend and fellow educator to explore his health success story. Funny and relatable we know you are going to love this episode.
Learn more about how to become a TeacherFit School here: schools.teacherFit.com
Join TeacherFit Nutrition Director, Jessica Arico, this week as she dives into what you need to know to facilitate nutritional success this school year.
Be sure to subscribe to the podcast and check out the TeacherFit Blog to learn more and get access to the Recipe of the Week: app.TeacherFit.com/blog
Check out this week's Mindful Message from our Director of Mindfulness, Allison Carmichael. Check out more of her work linked below.
www.second2arrow.com
If you’ve read the past couple months of nutrition blogs here, or listened to the podcasts, you’ve spent a good amount of time learning in order to improve your health. This is a fantastic step toward bettering your life! This blog is going to be a bit different. I’m going to tell you a story that will hopefully give you a little perspective on how nutrition choices you make can have an impact on not just your body, but those who love you. It’s a small part of my story and a major part of why I have dedicated my life to learning as much about how nutrition impacts our physiology. The message is something I wish I knew long before the results took the toll they did.
Learn more about becoming a TeacherFit School or District: schools.teacherFit.com
Check out this week's Mindful Message from our Director of Mindfulness, Allison Carmichael. Check out more of her work linked below.
www.second2arrow.com
Join Jessica this week as she goes deep on the city inside your body, what you need to know and how nutrition impacts your health. Be sure to check out the blog article associated with this podcast at app.teacherfit.com/blog
Check out this week's Mindful Message from our Director of Mindfulness, Allison Carmichael. Check out more of her work linked below.
www.second2arrow.com
Do you enjoy a drink with dinner, a nightcap, or a refreshing beverage by the pool? Check out this week's episode with Jess as she explores the topic of alcohol and its impact on your wellness.
Find out more about how to become a TeacherFit Partner School: schools.teacherFit.com
Check out this week's Mindful Message from our Director of Mindfulness, Allison Carmichael. Check out more of her work linked below.
www.second2arrow.com
Join Jessica this week as she explores the benefits of and proper hydration and shares tips to help you stay hydrated as a busy educator.
Learn more about becoming a TeacherFit Partner District or School: schools.TeacherFit.com
Check out this week's Mindful Message from our Director of Mindfulness, Allison Carmichael. Check out more of her work linked below.
www.second2arrow.com
Join our Director of Nutrition, Jessica Arico, as she brings us part 2 with Dr. Kerksick. On this week's episode, they discuss the details of macronutrients and hydration.
Learn more about our staff wellness program here: schools.teacherFit.com
Check out this week's Mindful Message from our Director of Mindfulness, Allison Carmichael. Check out more of her work linked below.
www.second2arrow.com
On this week's episode, Jessica Arico dives into the details of our macronutrients, protein, carbs, and fats. For more info check out the TEacherFit blog where this week we posted on the same topic. As always, if you have any questions on this week's topic don't hesitate to tag us on social media or comment wherever you found this podcast.
Learn more about becoming a TeacherFit Partner School: schools.teacherfit.com
This week's Mindful Message from our Director of Mindfulness, Allison Carmichael.
Check out more from Allison at her website www.second2arrow.com
This week our Nutrition Director, Jessica Arico, spoke with Dr. Chad Kerksick, Director of Performance and Nutrition Lab at Lindenwood University in St. Charles, MO. They chat about the current issues with “diets” and nutrition for optimal health. Of course, he’s conducted numerous studies on how the body uses the macronutrients (proteins, fats, and carbs), their effect on performance (whether you’re an elite athlete or simply running daily errands), and what diet protocols are most sustainable for the long-term.
The TeacherFit Podcast is brought to you by our TeacherFit Partner Schools, find out how to give your school access to our mindfulness, nutrition, fitness and yoga programs for next school year here: schools.teacherfit.com
This episode has been published and can be heard everywhere your podcast is available.
A Mindful Message from our Director of Mindfulness, Allison Carmichael.
Be sure to follow and support Allison and all of her hard work for educators at https://second2arrow.com/.
Every day it seems you hear about a new diet or food that is going to change your life and help you reach your goals immediately. Well, most are complete B.S. and our Director of Nutrition, Jessica Arico, is here to give you the truth. Enjoy the show and be sure to let us know what nutrition questions you have for future episodes.
The TeacherFit Podcast is powered by our TeacherFit Partner Schools. Learn more about how to provide your district or school staff with full access to our mindfulness, nutrition, fitness and yoga programs at schools.teacherfit.com
A Mindful Message from our Director of Mindfulness, Allison Carmichael.
Be sure to follow and support Allison and all of her hard work for educators at https://second2arrow.com/.
Join Jessica Arico, TeacherFit Nutrition Director, as she dives into healthy food substitutions for your favorite treats.
The TeacherFit Podcast is powered by our Staff and Student Wellness Partners. Find out more at the links below:
TeacherFit Partner School
Advocate Student Mental & Emotional Wellness
There is a ton of information out there about fasting, its benefits and how to do it. We are here to give you the basics and help you break through the noise. Let us know your questions wherever you hear this episode.
As always the TeacherFit Podcast is powered by our TeacherFit Partner Schools. Learn more about our staff and student wellness programs at the links below:
TeacherFit Partners
Advocate Student Mental Wellness
This week we have a special return guest on the show, Mrs. Jessica Evans. She has been busy finishing her research since we last spoke and she is here to give us the findings. Tune in to hear the research backed impact of nutrition on our educators and tips to set yourself up for success.
The TeacherFit podcast is powered by our Advocate Student Mental and Emotional Wellness program. Check out more and become a partner district or school at schools.teacherfit.com/advocate
Welcome to Week 4! Heading into the final week!!
Journaling Challenge
– How have you done so far? Give yourself a grade from 1-10. Where can you improve heading into the final week to finish strong?
– Answer the questions that I pose to you in the video
Focus #1 – 3 Questions to Evaluate Your Habits
1: How do my habits make me feel?
2: Are my current habits moving me closer to my goals? – If not, what do I need to change?
3: Are my current habits sustainable? – If not, what changes do I need to make to facilitate sustainability?
Focus #2 – What questions do you have on habits, wellness, or nutrition? Please take some time to comment or email me your questions. No questions is too simple or dumb, I promise you are not the only one with that question. Email nick@TeacherFit.com
Focus #3 – We want your feedback! What did you like or dislike about the challenge? How can we improve the challenge for future dates?
Week 4 Task:
-
Fill out Habit tracker daily
-
Journaling Challenge
-
Send me your questions & feedback for next weeks Q&A.
-
Drink 100 oz water each day
-
Eat Consciously (Plan your food and stick to the plan)
-
Move 30+ mins each day.
-
10,000+ Steps per day
Week 3
Welcome to Week 3! In most wellness activities this is where the average person starts to drop off and allow themselves to make excuses. But you aren’t AVERAGE!
Stay strong this week as you continue to build self-awareness, learn about making habits last, and learn about your nutritional macronutrients.
Journaling Challenge
– This is historically where people really start to lose focus on maintaining their habits. Are you staying focused? Why or why not?
– What are 3 things you would like to learn or questions you have with regards to health and fitness. Write them down and share them with nick@TeacherFit.com. I will do my best to answer all of them on the app/website or in the group.
Focus #1 – Making Habits Attractive & Satisfying
Comment on the video with who your accountability partner is and how you plan to build in simple rewards to help hold yourself accountable to your habits and goals.
Focus #2 – Macronutrient Resources:
Protein Info
Carb Info:
Fat Info:
Food Portions Infographic
Macro Foods Resource
Week 3 Task:
-
Fill out Habit tracker daily
-
Journaling Challenge
-
Review the Carb, Protein & Fat resources and see how they are in your plan
-
Drink 100 oz water each day
-
Eat Consciously (Plan your food and stick to the plan)
-
Move 30+ mins each day.
-
10,000+ Steps per day
Welcome to Week 2
“The magic you are seeking is hiding behind the hard work you are avoiding.”
– Unknown
Starting this week and each week moving forward we will start by evaluating our performance in the previous weeks. During this time I want you to really dive deep and be honest with yourself. This will always be a part of your weekly journaling task.
Journaling Challenge:
-How do I feel after Week 1?
-What did I learn about myself?
-How will I continue to move forward in Week 2?
-Where was I successful and why?
-Where did I fall short and why?
Focus 1: Making Habits Obvious and Easy
“If you fail to plan, you are planning to fail.” -Benjamin Franklin
This week is all about removing triggers for failure and replacing them with triggers for success.
Examples:
Stop buying junk food
Put glass H2O by the bed and lay out your workout clothes the night before.
Write down your goals and place them somewhere you will see them daily.
Focus 2: Adding in the good stuff to our nutrition plans
By adding in high quality nutrient dense foods we will naturally start to push out the low quality foods that we tend to eat in excess. Focus on adding in vegetables, lean meats, and healthy fats.
Focus 3: Total Daily Energy Expenditure (TDEE)
CALORIES!!!
The number one way to make any body change is simply calories in vs calories out.
Follow this LINK to calculate your Total Daily Energy Expenditure (TDEE)
Do not get too wrapped around the other numbers on the page, just focus on your calorie intake. I challenge you to eat this way, being plus or minus 100 calories each day for 2-3 weeks to see how it impacts your body and how you feel. At that point, you can evaluate and use the simple math below to adjust and continue to dial things in.
Simple math:
Lose weight – Subtract 200 calories for 2 weeks and see what happens
Add mass – Add 200 calories for 2 weeks…
Use the resources this week to build your plan.
Week 2 Task:
-
Fill out Habit tracker daily
-
Journaling Challenge
-
Identify 3 healthy food items to add to your nutrition plan
-
Drink 100 oz water each day
-
Eat Consciously (Plan your food and stick to the plan)
-
Move 30+ mins each day.
-
10,000+ Steps per day
Week 2 Challenge:
30+ minutes of cardio on a bike, rower, running, or other and post a picture to social media and tag @TeacherFit_
*Comment on this post with 2 healthy foods you know you can add more of to your nutrition lifestyle.*
Resources:
Eat the Good Stuff
Food Portions
Welcome to the May TeacherFit 30 Day Wellness Challenge!
Week 1 is all about discovering your WHY and building self-awareness. Both of these steps are necessary task if we hope to build on this week and reacher full potential throughout the challenge.
Take time to read through the resources and task list and be sure to start your challenge off on the right foot. The official start day of the challenge is Jan. 15th. If you have any questions about the challenge or this week’s task, comment on this post and we will get you answers asap.
Week 1 Journaling Challenge: “A man or woman with a deep enough why can endure any how.” Take time to yourself and write why you want to improve your health and wellness. Go deep, be honest, and vulnerable with yourself.
Building Self-Awareness – make a list of where you need to improve, where you are ok, and what you are great at with regards to health and wellness. This will help shape your goals and habits as we move forward in the challenge.
Now that you have taken time to write out your WHY and build self-awareness, put your WHY across the top of your Habit Tracker, assign SMART goals to your WHY, and place your goals in the designated spot.
(Share your Habit Tracker with us on social media, tag @TeacherFit_)
Week 1 Task:
-
Make sure you have a Habit Tracker and fill it out
-
Journaling Challenge
-
Track all of your food for 7 days.
-
Drink 100 oz water each day
-
Eat Consciously (Plan your food and stick to the plan)
-
Move 30+ mins each day.
-
10,000+ Steps per day
Resources:
Habit Tracker Download
Clean Eating Shopping List
Additional Reading: How to stop lying to ourselves: A call for self-awareness. By James Clear
We are excited to use our podcast platform to offer the TeacherFit Challenge to ALL educators so that you have an excuse to take care of yourselves and be your best. Your first task is to download the Habit Tracker below, fill in your goals for the 30 days and add 2-3 habits of your own that you want to achieve each day or multiple times a week.
Habit Tracker (download it to edit or print)
Please check out our new Advocate Student Mental Health program. All districts and schools that join for the 21-22 school year will receive FREE access to the TeacherFit program for 100% of their staff.
Advocate Information
Enjoy this weeks Mindful Message from our Director of Mindfulness, Allison Carmichael. Follow and support her work below:
There are too many diets to count and all of the BS product to go with them but long term success comes down to two simple factors.
Check out the TDEE Calculator here
Learn more about our TeacherFit Wellness program for your school
Learn more about our student mental and emotional wellness program for counselors
This weeks Mindful Message from our Director of Mindfulness, Allison Carmichael. Check out more from Allison and support her work by visiting www.Second2Arrow.com
On this weeks episode Nick discusses an article he recently shared on Twitter that received a lot of great feedback. The article is linked below and shares the story of an adult make who looked to make a lifestyle change with as little effort as possible. He chose to do so through walking and simple nutrition tracking.
https://www.gq.com/story/get-fit-from-just-walking
Learn more about TeacherFit
Enjoy this weeks Mindful Message from Allison Carmichael, the TeacherFit Director of Mindfulness. Learn more about Allison and her work to support educators through her company Second Arrow at the link below.
https://second2arrow.com/
On this weeks show Nick interviews Dr. Jeff Parks, Principal of Parker Middle School, winners of the 2021 TeacherFit School Wellness Challenge. Dr. Parks shares his wellness journey as well as how he has built a culture of wellness at Parkside. Be sure to follow Jeff on social media below:
Jeff on Instagram
Jeff on Twitter
Learn. more about how to become a TeacherFit Partner School and join Jeff and his educators in the next TeacherFit Challenge: schools.TeacherFit.com
This week's Mindful Message from out TeacherFit Director of Mindfulness, Allison Carmichael. Check out more from Alison at https://second2arrow.com/
This week we welcome a guest to the TeacherFit Podcast, Dori Katsionis. Dori is an educator from New York who brings a message of finding alignment, not getting derailed by outside opinions and finding balance in your work and life. Enjoy the episode and be sure to support Dori at the links below:
Dori on Instagram
The TeacherFit Podcast is powered by our TeacherFit partner schools, learn more about how you can bring wellness to your staff and students here: TeacherFit Partner
Part 3 of a 4 part series with our Director of Mindfulness, Allison Carmichael, diving deep into the work of Don Miguel Ruiz from his book The Four Agreements.
Be sure to follow and support Allison here.
Coach Nick dives into 5 simple tips that can help you build a sustainable nutritional lifestyle. It doesn't have to be fancy, just effective.
Learn more about our TeacherFit Partner School Program.
Learn more about our StudentFit Program.
Part 2 of a 4 part series with our Director of Mindfulness, Allison Carmichael, diving deep into the work of Don Miguel Ruiz from his book The Four Agreements.
Be sure to follow and support Allison here.
On this episode Nick compares good and bad stress, eustress and distress. Listen in and take the challenge of adding in more eustress into your life.
Learn more about becoming a TeacherFit Partner School or District
Part 1 of a 4 part series with our Mindfulness Director, Allison Carmichael, diving deep into the work of Don Miguel Ruiz from his book The Four Agreements.
Be sure to follow Allison here and check out her website here.
Back at it again this week answering another one of your nutrition question. Hope this answer helps many of you struggling to figure out how many calories to eat to facilitate healthy weight loss. Check out the TDEE Calculator to figure yours out.
Want to learn more about the TeacherFit Program:
Individual Educators:
School Wellness Program:
We all have an inner critic in our brain. Listen to today's Mindful Message and learn how to take back control from your inner critic and be your best today.
For access to more staff and student mindfulness resources visit our FREE resources on our TeacherFit YouTube Channel.
Are you a man or woman who has experienced a decrease in your metabolism as you age? Do you want to know a few ways to manage cravings, make better choices, and not over eat? Check out this episode of the TeacherFit Podcast.
Learn more about our TeacherFit School Wellness Program
Individual Wellness Memberships
Enjoy this weeks Mindfulness Message from Allison Carmichael, Second Arrow. If you want to gain access to all 3 of our educator mindfulness practices + 2 student practices each week you can join our TeacherFit as an individual or school at the links below.
Individual TeacherFit Membership
School TeacherFit Membership
Check out more from Allison and Second Arrow at www.second2arrow.com
This episode is a recording from Week 4 of the TeacherFit Challenge. I wanted to share it because I think that everyone can benefit from knowing and using these 3 questions to evaluate their habits.
Become a TeacherFit Partner School: schools.teacherFit.com
We all experience small successes and failures on the journey to achieve our goals. It is important that we understand that these failures will happen and it is not the time to quit but instead to learn, build self-awareness and move forward a better and more capable individual.
If you think this episode is valuable please tag share a screen shot on social media and tag a friend and co-teacher who you think might benefit.
The TeacherFit Podcast is powered by our TeacherFit Partner Schools. Check out the link below to learn more about how your school can become a partner and gain access to our entire library of fitness, mindfulness, and yoga classes.
Partner School Link
As the excitement and shine wears off of the new years resolution it is important to focus on what you can control and build sustainable habits that can help you reach your goals. In this episode I share what I think are 5 simple and effective daily habits that we should all be doing. Start small and be consistent!
Learn more about becoming a TeacherFit Partner School here: schools.TeacherFit.com
We are back! After a break over the first part of the school year we are back in 2021 to bring you more valuable content to help you be your best for yourself, your loved ones, and your students.
This week we examine a quote from James Clear, author of Atomic Habits, and execute a practice to connect our 2021 goals with an identity and further with habits to make them reachable. Enjoy the show and tag us on social media with your questions and comments.
The TeacherFit Podcast is sponsored by our TeacherFit Partner Schools. Check out more info on how to become a partner school and give your staff access to 17 mindfulness, fitness, and yoga classes each week. schools.teacherFit.com
This is part 2 of our TeacherFit Challenge Nutrition Q&A from our YouTube channel. We hope that you enjoy it and if you have any additional questions be sure to shoot us an email to info@teacherFit.com or send us a DM on Instagram or Twitter at TeachrFit_.
Also, be sure to follow us on YouTube and if you are interested in becoming a TeacherFit or StudentFit Partner School be sure to check out school.TeacherFit.com
Start your week off on the right foot with a Mindful Message our Director of Mindfulness, Allison Carmichael (Second Arrow).
There is so many great moments in this episode. It was an honor to have Mark Rivard on the show. Check out everything he is doing in education, art, and philanthropy in the links below.
www.DoRadThings.net
www.MarkRivardArt.com
www.StageCulinary.com
2011 Sharpie Mini Doc.: https://youtu.be/QFf4ROErEhgPBS
MN Original: https://youtu.be/iwqcEv21uT4
The PBS Stage Culinary piece: https://youtu.be/b1M5PmyV0zg
This week I wanted to share the audio from a recent YouTube video we published answering the top 5 questions we received regarding making a healthy nutrition lifestyle change.
The audio quality isn't the best but I hope you find this helpful.
If you are interested in your school being a part of our next challenge, January 6 Week Challenge, be sure to check out our TeacherFit Schools link below.
schools.TeacherFit.com
Listen to Taylor's powerful education and wellness journey in today's episode. Be sure to give him a follow and let us know what you think of the episode at @Taylor_does_it on Twitter.
Learn more about becoming a TeacherFit District or School: schools.TeacherFit.com
This week's Mindful Message from Second Arrow. Have you ever struggled with sleep? Listen and try these tips to create effective and enjoyable sleep.
Check out Allison's new e-book: Intro to Mindfulness for Educators
On this episode, Nick and Allison share one thing they have recently learned. Surprisingly, or maybe not, they both pull from recent reading and share the books that are currently impacting them. Check them out below and be sure to check out Allison's new E-Book, Intro to Mindfulness for Educators.
Allison's New E-Book: Intro to Mindfulness for Educators
Nick's Book: https://www.amazon.com/The-ONE-Thing-audiobook/dp/B00FPVS27W/ref=sr_1_2?dchild=1&keywords=the+one+thing&qid=1595868837&sr=8-2
Allison's Book: https://www.amazon.com/Just-Breathe-Breathwork-Dan-Brule/dp/150116306X/ref=sr_1_2?dchild=1&keywords=just+breathe&qid=1595868870&sr=8-2
This week's Mindful Message from Allison Carmichael and Second Arrow.
www.TeacherFit.com
On this week's episode, Allison and Nick dive in and share 3 tips each to set you up for success on your wellness journey heading into the 2020-2021 school year. Inevitably there will be many unpredictable circumstances but one thing we can predict and control is ourselves. Sit back, relax, take notes, and make yourself better today.
Sign up for the TeacherFit Newsletter here: https://www.teacherfit.com/newsletter
Take a moment for yourself today and enjoy this week's TeacherFit Mindful Message.
Interested in becoming a TeacherFit member or Partner School? Check out more info at www.TeacherFit.com
Welcome to the second episode of The Flow Podcast by TeaherFit. As always on The Flow we have Mrs. Allison Carmichael as our Co-Host. In today's episode, we talk by sharing our thoughts and support for the Black Lives Matter movement and the current situation of the world before diving in deep in ensuring how we are using the right effort and taking action in our personal and professional lives.
Enjoy the show!
Welcome to the first episode of our new show The Flow. This show will be hosted by Nick Mann, founder of TeacherFit, and Allison Carmichael, founder of Second Arrow and Director of Mindfulness for TeacherFit. After doing multiple shows together we decided two heads are better than one and we should make the show together a staple of the podcast.
Enjoy the episode and let us know what you think.
Interested in how you or your school can become a wellness partner? Check out the link below:
https://www.teacherfit.com/services
This week's Mindful Message from our Director of Mindfulness, Allison Carmichael is an invitation to be present today. The TeacherFit Mindful Message is our weekly professional development exercise designed to inspire, challenge, and spur thought from our educators.
This is part 4 of our 4 part series Atomic Wellness Habits for Educators inspired by the author James Clear and his book, Atomic Habits.
Part 4 Covers:
1: Making Habits Satisfying
2: Re-evaluating yourself and pushing forward from here.
Be sure to check out James Clear at www.jamesclear.com
This is part 3 of our 4 part series Atomic Wellness Habits for Educators inspired by the author James Clear and his book, Atomic Habits. Part 3 covers:
1: Making healthy habits easy....and bad habits difficult.
2: Macronutrients basics and why they are important.
Be sure to check out our current Teacher Appreciation special pricing for districts, schools, and educators here: https://www.teacherfit.com/promotions
Check out James Clear at www.jamesclear.com
This is part 2 of our 4 part series of Atomic Habits for Educators inspired by the author James Clear and his book, Atomic Habits. Today we cover:
1: Making Habits Attractive
2: Using our self-awareness from Week 1 to calculate caloric intake.
Be sure to check out James Clear at his website: www.jamesclear.com
This week's episode is a recording from my time on the Teach Better Team's Facebook Live Daily Drop-In. It was so much fun hanging out with Chad that I wanted to share it with our audience.
Be sure to check out the Teach Better Team and all of their amazing resources at www.teachbetterteam.com
This is part 1 of a 4 part series of Atomic Wellness for Educators inspired by the author James Clear and his book, Atomic Habits. Today we cover 3 items:
1: Goal Setting
2: Building Self-Awareness
3: Making Positive Habits Obvious.
Be sure to check out James Clear at his website: www.jamesclear.com
Beyond excited to share my conversation with Todd Paridis, Principal of Parkside E.S., and winning school leader of the 2020 TeacherFit Wellness Challenge. We discuss his educational and wellness background as well as how he motivated his staff to take their wellness seriously. School and district leaders this is a must-listen if you want to add value to your staff through wellness now or in the upcoming school year.
You can follow Todd on Twitter at @P5Toddmichael.
Coach Gina is our Bodyweight Fitness Director and a fan favorite from the TeacherFit app. With that in mind, we wanted to have her on the show to go deeper into who she is and share her fitness story. She is truly an inspirational coach and person so we hope you enjoy the show.
You can follow Gina on Instagram at @OMGeeeeena.
On this week's episode, we are privileged to have Michael Earnshaw. Michael is the principal at Oak Glen Elementary school, Co-Host of the Punk Rock Classrooms Podcast, and just a cool dude and dad! Mike shares his educator story, his wellness journey, and insights into how he motivates his staff to be their best throughout the school year and during this changing and confusing time.
Be sure to check out Mike on Twitter at @EduChefEarnshaw.
*If you are interested in our FREE email access to 100% of our programs during school closings be sure to sign up at www.teacherfit.com/school-closing.
We are excited to share information about our FREE resources that we will be provided during this challenging time to educators, students, and parents. In addition to talking through the resources Mrs. Allison Carmichael, the TeacherFit Mindfulness Director and founder of Second Arrow, joins us to talk about how to use mindfulness to maintain and increase our wellness throughout this time.
Enjoy the show and register for our free resources at the link below.
www.teacherfit.com/school-closing
A week into 2020 allows us to have a little more perspective on our goals or resolutions that we set out to achieve in the new year. Have you followed through? Why or why not? In Episode 1 of 2020, Nick takes a look at the difference between goals and resolutions. Enjoy
www.teacherFit.com
Email questions to info@teacherFit.com
Take a quick 7 minutes to listen as Coach Nick shares 5 tips to set you up for success to survive the winter holidays while maintaining your health and nutrition goals.
As always thank you to our TeacherFit Partner Schools who make this community possible.
Check out more about TeacherFit at www.TeacherFit.com
If you are feeling stressed, overwhelmed, or pulled in 1000 directions this is the show for you. We are fortunate to have Allison Carmichael on the show today to discuss her work and personal journey into meditation and mindfulness. If you are like most people you find it hard to calm your mind and be in stillness for more than a few moments, you are not alone, use the takeaways from this show to start your mindfulness meditation journey.
Be sure to follow Allison on social media and let her know what you thought of the show:
Twitter: @second2arrow
Instagram: @second2arrow
As always thank you to our TeacherFit members, partner schools and partner districts, we could not continue our work to impact educators and students through wellness without your belief in us.
On today's episode, we link up with Jonathan Alsheimer to discuss his healthy lifestyle and why he thinks it is important to be fit as a Teacher. We also talk about his upcoming book release, Next Level Teaching, and he shares is passions for inspiring students through play and engagement. Be sure to follow Jonathan on social media and tag us both and let us know what you think of the episode.
@mr_Alsheimer
Be sure to check out our website at www.TeacherFit.com
Check out this episode to hear the recording from our recent private group Q&A on all things FAT.
If you have questions be sure to comment on wherever you found this episode so we can help you be the best version of yourself.
If you like the episode leave us a 5-star review and let us know what you think.
If you are interested in becoming a TeacherFit Partner School send us an email to info@TeacherFit.com
Today's episode is a recording from our private Facebook group in which we hosted our weekly Q&A. The topic for the week was protein. Enjoy and be sure to check out the links below!
We are still accepting schools for the 2019 Back to School Partnership Program through Oct. 31st. If you are interested in providing 100% of your staff with full access to all of our programs email info@TeacherFit.com and tell us you want to be a TeacherFit School.
www.TeacherFit.com
www.TeacherFit.com/store
A new style of the podcast today, we dive in to answer a member question on caloric and protein intake based on being a naturally petite individual. Enjoy the episode and let us know what you think.
www.TeacherFit.com
On today's episode, we talk about healthy habits. All too often the habits and lifestyle that we want to live at the beginning of the school year get pushed to the wayside as schedules become hectic and self-care is forgotten. Don't let the same series of events affect you this year, set goals and take action to take care of yourself.
Check out www.TeacherFit.com for details on all of our program offerings.
Districts and schools email info@teacherFit.com to partner with us to provide 100% of your staff with full access to our programs through August 2020 for ONLY $500.
This week features Mr. Brian Aikens, an educator who is pushing the ideas of mindfulness and self-care to the next level in education. Listen closely and learn from his experiences in using these techniques for himself and his students.
Be sure to follow Brian on Facebook, Instagram, and Twitter at @Insight_Minds and let him know what you thought of the show. Don't forget to join our private Facebook group by searching TeacherFit and get access to bonus materials shared by Brian.
If you are not already registered for our Back to School nutrition and fitness program check out details at teacherFit.fit/back2school.
This week we welcome Chad Ostrowski to the show. Chad is the CEO of Teacher Better Team and has gone on his own wellness transformation journey. Chad is now down 90 lbs and joins us to share about his journey from a physical, mental, and emotional perspective.
Be sure to follow Chad on social media:
Twitter - @chadostrowski
Instagram - @teachbetterteam
Are you a mindful eater or are you just flying by the seat of your pants and hoping it works out. You would do that with your curriculum, so why would you with your health. Coach Nick dives into the why, what, and when to mindful eating.
Need help with your nutrition? Join the Back to School 6 Week Nutrition Reset and get your TeacherFit membership included. Details linked below.
teacherFit.fit
Meet Amber Harper, long time educator and founder of Burned In Teacher. She joins us on episode 18 to share her personal journey through burn out, how she has moved forward from that and how you can do the same. Be sure to check out her website below, take her Burn Out Quiz, and follow her on social media so you don't miss out on all of the great resources she has to help you be your best.
https://www.burnedinteacher.com/
Enjoy the episode.
Dr. Jackson has an inspirational story to share with us all. How he ended up in education, struggled with some of his own demons, and now how he is using his journey of recovery to inspire others through his FitLeaders movement. Enjoy the episode!!
Be sure to follow Dr. Ryan Jackson:
Twitter: @RyanBJackson1
Instagram: @FitLeadersFounder
Coach Nick examines the why and how of a quality morning routine and gives you 3 takeaways to start today that will add value to your morning and day.
If you are a teacher in need of help with your fitness, health, and wellness be sure to check out www.teacherFit.fit for specials on how to join our amazing and supportive community of health minded educators.
On today's episode Coach Nick talks all things carbs and gives you 5 takeaways that you must know to eat carbs in a healthy and conscious manner.
Check out the glycemic index chart here: https://healthiack.com/health/glycemic-index-chart
If you need a fitness, nutrition, and lifestyle change as a teacher, be sure to check out www.TeacherFit.fit and follow us on Instagram at @teacherfit_online and TeacherFit on Twitter.
Today's Teacher Spotlight is Mrs. Pamela Davis, a 16 year teacher and mother. Pamela's story is beyond amazing, listen to the episode to hear how she changed her life one step at a time to go on to lose over 160 lbs. She is now on a mission to continue this healthy lifestyle and inspire other people to do the same!
Be sure to follow Pamela on social media:
Twitter: @Spurskinderteacher
Instagram: @spurskinderteacher
If you need a jumpstart to your health and fitness journey or are in search of a quick and efficient health and fitness program at home, be sure to check out our fitness, yoga, and nutrition programs at www.teacherFit.fit
On this episode Nick answers the question of why he recommends that everyone track their food for at least a little bit of time. Tracking long term might not be for everyone but in order to build self-awareness and know yourself better it is a must. If we don't know where we are it is hard to find out where we are going.
Enjoy!
P.S. If you need help with your health, wellness, nutrition, or fitness check out our website at www.TeacherFit.fit to see our latest program offering for teachers just like you.
On Episode 013 we are pleased to highlight 2 special guest who are making an impact on their children and their students through choosing a healthy lifestyle. Angela and Brent are parents to 4 children and both teachers who truly represent the idea of Impact through Example. Enjoy the episode and be sure to take a few notes as they both share their top tips to making time for themselves in their busy schedules.
Follow Angela and let her know what you thought of the episode:
Twitter: @MsRivas2U
Instagram: @adr21
If you are not signed up for one of our Summer Health and Fitness Programs yet, be sure to check out the details below at www.TeacherFit.fit .
On Episode 012 of The TeacherFit Podcast, we are joined by Mrs. Dawn Burgess. Dawn shares with us about her health and weight loss journey plus how she has involved her whole family and her students.
Be sure to follow Dawn at @mrs_dkfamfit on Instagram and check out her profile links for more details on working with her.
If you are interested in making a healthy lifestyle change and do not know where to start, we are here to help. Check out www.TeacherFit.fit for details on our health, fitness, and wellness programs specifically built for hard working and busy educators.
Sustainable high quality nutrition is about building a healthy lifestyle that supports your goals, needs, and wants. In today's short episode we talk about why this is key and how to start building your healthy lifestyle.
If you haven't registered for our upcoming fitness and nutrition program, stop waiting and take action. Link below.
www.TeacherFit.fit
From growing up an athlete to a battle with Crohn's disease and gaining back his own health and wellness through discipline and simple tactics, Dr. Jeremy Lowe has a lot to share.
Follow Dr. Lowe's health journey:
Twitter: @DrJerLowe
Instagram: @drjerlowe
On this episode we are highlighting Mrs. Cait Curley. She is the owner of the blog My Little Poppies and the Co-Host of the podcast The Homeschool Sisters. Cait is a homeschool teacher and brings years of experience in how to manage your busy schedule and still make time for health, wellness, and fitness.
Enjoy the show and be sure to follow Cait on all of her channels.
Instagram:
@my_little_poppies
@thehomeschoolsisters
Take a listen to this episode as Nick explains the details and bonuses of the 2019 Summer Fitness and Nutrition Challenge.
Register here: www.TeacherFit.fit
On this episode we are honored to have Jessica Evans, a long time educator, on the show to share about her research on the impact of health and wellness on teachers workplace happiness. She also shares some great tips on how to start your health and wellness journey.
The 3 pillars of accountability and why they are a must to facilitate your success in health, wellness, and fitness.
Professional
Social
Personal
The mental health buzz word gets thrown around a lot. But, what are we actually doing anything to take care of ourselves and our students? Start training your mind like we train our bodies.
openparachuteschools.com
www.calm.com
www.headspace.com
Welcome to our first of many TeacherFit Teacher Highlight Episodes where we highlight an inspiring teacher who is inspiring their students and their peers to be their best. Today we are fortunate to have Marilyn McAlister, a physical education teacher, on the show from sunny California. Marilyn has been teaching for 25 years and she shares with us how she stays active and healthy, how she is sharing her message with others, and how she is using physical activity to inspire her students.
Be sure to follow Marilyn's social media sites below and let us both know what you thought of the show.
Twitter: @MarilynEDU
Instagram: @Marilynedu760
Blog: www.whyIexerciseforeducators.com
Be sure to follow us for more episodes and updates on our Summer Teachers Health & Fitness Special and our Class Breaks program
Twitter: TeacherFit
Instagram: @TeacherFit_online
Facebook: @TeacherFitonline
It is Teacher Appreciation Week but do you appreciate YOU. Try these practices to take care of you and ensure you are at your best for your family, your students, your career, and YOU.
A hard lesson that we all eventually learn is that you cannot give from an empty cup. You must take care of yourself first if you hope to give 100% to your students, faculty, and staff. Today I give 3 easy actions to take in the morning to start your day off right, by filling your cup.