Born to Thrive Podcast: Recent Episodes
Alex Allen
The Born to Thrive Podcast was created to be a safe and welcoming environment for anyone and everyone in the world and support them on their health and fitness journey. I, Alex Allen your host, have fallen victim to a lot of the misinformation out there, in turn mistreating my mind and body. I don't want that to be you. My goal is to help you embrace the power you already hold so you can thrive. I love entertaining others and helping people find joy in fitness. Drink your water, Eat your veggies, Move your body, and Don't be a dick.
In this episode, Alex Allen dives into beliefs she used to hold about bigger bodies, weight stigma, and discipline and how she unlearned them. She explores the harmful impact of weight-based assumptions, the limitations of tracking macros and relying on the scale, and how internalized beliefs about laziness and self-worth can sabotage progress.
Chapters
00:00 Introduction to Changing Beliefs in Fitness
02:49 Challenging Body Image Stereotypes
07:20 The Complexity of Tracking Nutrition
11:41 Understanding Weight Stigma and Its Effects
19:12 Rethinking Discipline and Motivation
In this deeply personal episode, Alex opens up about her journey with binge eating and the hidden psychological layers that often go unnoticed. She explores why binge eating wasn't about food at all, but a reflection of identity, emotional regulation, trauma responses, and unmet needs.
Alex breaks down the real reasons people get stuck in the binge cycle including nervous system overwhelm, restriction, perfectionism, and the identities we unconsciously attach ourselves to. She also speaks candidly about how her own binge eating became a protective mechanism during a painful chapter of her life, and how healing required releasing the identity she formed during that time.
Listeners will learn evidence-based tools for emotional regulation, how to understand their triggers, and how to build a healthier, more compassionate relationship with food. This episode is for anyone who feels ashamed, confused, or stuck, and needs a reminder that they are not broken, and change is possible.
- The emotional and psychological roots of binge eating
- How trauma and survival responses can shape eating behaviors
- Identity and how it influences habits, self-worth, and food patterns
- Why binge eating is often a coping mechanism, not a lack of discipline
- The role of restriction, shame, and nervous system dysregulation
- How to begin rewiring your identity around food
- Emotional regulation tools that reduce the urgency to binge
- Neutralizing food and breaking “good vs bad” food labels
- Why compassion and support are essential for healing
- What it means to outgrow an identity that once kept you safe
In this eye-opening episode, Alex dives into the truth behind phone addiction — why it’s not the stress relief we think it is and how it’s quietly draining your energy, focus, and happiness.
We explore:
- The psychological science behind phone addiction and dopamine loops
- How constant scrolling impacts your mental health, productivity, and self-worth
- Why your phone might be numbing, not helping, your stress
- Subtle signs you're more addicted than you think
- Tangible steps to break the habit and build a healthier relationship with your phone
- Daily swaps and rituals to reconnect with real joy, rest, and presence
This episode isn’t about shame it’s about awareness and empowerment. If you’ve ever said “I just need a break” but find yourself reaching for your phone out of habit, this one's for you.
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Q&A episode!
Alex answers your most asked fitness questions — the ones that hit deep and affect your journey on every level.
We’re talking about:
- How to stay consistent when you’re not seeing immediate results
- Letting go of the obsession with progress and learning to trust the process
- Breaking the binge-restrict cycle, especially on weekends
- Whether or not you should be training to failure every set
- Should you even cycle sync?
- What to do when the people around you aren’t supportive of your fitness goals
This episode is for the person who's been doing the work but still feels stuck, discouraged, or misunderstood. You're not alone, and these answers are here to help you refocus, reset, and move forward with clarity and confidence.
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Today, we're talking about taking accountability for our happiness and emotions. Happiness is not something to be outsourced to external factors like relationships or jobs. Instead, it requires self-awareness, responsibility, and proactive steps to reclaim joy. The conversation explores the difference between an internal and external locus of control, the significance of acknowledging emotions, and practical micro actions that can lead to a more fulfilling life.
Chapters
00:00 The Pursuit of Happiness
02:58 Taking Accountability for Our Emotions
05:39 Understanding Internal vs External Locus of Control
08:22 Micro Actions for Happiness
11:11 Reclaiming Joy and Responsibility
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In this episode, we challenge one of the most common personal growth myths — that change only happens after a wake-up call or rock-bottom moment. If you’ve ever waited to feel “ready” or told yourself you’d start Monday, this episode is for you.
Alex unpacks what discipline really means — not punishment or perfectionism, but deep, radical self-respect. Through relatable mindset shifts, analogies, and actionable takeaways, you’ll learn how to build trust with yourself, follow through on small commitments, and stop waiting for life to fall apart before making a change.
Chapters
00:00 Understanding Discipline: A Misunderstood Concept
02:59 The Wake-Up Call Trap: Why We Wait for Change
06:04 Building Self-Trust Through Discipline
09:08 The Importance of Consistency and Identity
12:18 Practical Steps to Cultivate Discipline
15:19 Choosing Discipline Over Motivation
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In this episode of Born to Thrive, Alex Allen dives into the world of "SkinnyTok" — the TikTok trend centered around extreme thinness and rapid weight loss. She unpacks the difference between overrated advice that can harm your physical and mental health, and the underrated strategies that actually lead to sustainable change. With a focus on mental health, body positivity, and community, Alex reminds y'all that fitness journeys should be rooted in strength, balance, and self-kindness, not punishment or toxic mantras.
00:00 — Introduction to Skinny Talk
01:48 — Overrated Weight Loss Advice
07:51 — Underrated Strategies for Health
12:38 — Mental Health and Body Positivity
16:49 — Conclusion and Community Support
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In this episode, Alex opens up about the real, sustainable changes she made over the course of four months—not just to lose weight, but to completely shift her mindset and relationship with fitness. She dives deep into the why behind the transformation, breaking free from yo-yo dieting and focusing instead on building strength, consistency, and self-respect.
00:00 – Introduction to Transformation Journey
03:12 – Shifting Focus from Aesthetics to Strength
06:04 – Consistency Over Complexity in Fitness
08:54 – The Importance of Sleep and Recovery
12:05 – Nutrition: Fueling the Body Effectively
14:47 – Building Self-Respect and Trust in the Process
17:55 – Embracing Simplicity in Wellness
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In this episode, Alex explores the concept of living for yourself, rather than seeking constant validation from others. She shares personal reflections on how the need for approval can slowly chip away at your authenticity and prevent you from living a life that feels true to you.
Throughout the episode, Alex offers practical tips and mindset shifts to help you break free from external validation, build internal self-trust, and redefine success on your own terms. She emphasizes the importance of setting boundaries, practicing self-approval, and embracing authenticity—even when it feels uncomfortable.
If you’ve ever felt like you’re living for others’ opinions, this episode is your reminder that you are the only person you need to prove anything to—and that’s more than enough.
Chapters00:00 Introduction and Personal Reflections02:47 The Need for Approval and Its Impact06:02 Breaking Free from External Validation09:14 Defining Success on Your Own Terms12:07 Building Internal Validation and Setting Boundaries14:57 Embracing Authenticity and Self-Expression17:50 Living for Yourself, Not for Others20:58 Conclusion and Call to Action
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In Loving Memory of Chris O'Donnell: Lessons on Fitness, Mental Health, and Compassion
We're revisiting my very first podcast interview with the late Chris O'Donnell, a passionate fitness enthusiast and mental health advocate. Chris was one of the most supportive, loving, and encouraging people I've ever known, and his wisdom and warmth continue to inspire.
Together, we discuss Chris’s transformative journey with fitness and its therapeutic role in managing mental health and overcoming addiction. Chris shares candid insights about the stigma surrounding eating disorders, the importance of community in recovery, and the power of self-awareness in fostering a healthy relationship with food and fitness.
Alex and Chris explore the challenges of navigating social media’s influence on self-image, the value of small wins in combating depression, and the importance of cultivating self-love and accountability. Chris’s lessons remind us of the strength found in connection, compassion, and joy in the everyday.
This episode serves as a tribute to Chris’s legacy, offering timeless lessons to inspire growth, resilience, and kindness.
For anyone listening or reading this - I'm so happy you're here 💙
In this episode of "Born to Thrive," we dive into how LWA Coaching's 3-Step Surviving to Thriving Method actually helps people stop yo-yo dieting and gets real results. There is no gatekeeping and this episode goes through all three phases so that you can do it own your own in 2024.
(1:20) Alex's Yo-Yo Diet Journey
(3:00) Surviving to Thriving
(5:40) Earn the Right to Diet
(17:40) Do the Boring Work
(21:30) Time to Thrive
(29:00) Recap
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In this inspiring episode of Born to Thrive, Alex Allen sits down with the incredible Flabuloslo to discuss her transformative health journey. Together, they explore:
- The shift from focusing solely on weight loss to embracing overall health and well-being.
- The complexities of food relationships and the importance of understanding nutrition.
- How mindset and discipline play pivotal roles in overcoming challenges and staying consistent.
- The societal pressures of New Year's resolutions, and why growth should be an ongoing journey rather than a seasonal goal.
Alex and Lo reflect on the all-or-nothing mentality that often accompanies goal setting, the significance of setting personal boundaries and navigating emotional regulation. They share insights on embracing vulnerability, the power of community support during grief, and the importance of authenticity in building a thriving life.
Key Highlights:
- [02:52] Shifting focus from weight loss to overall health.
- [08:54] The role of mindset in achieving health goals.
- [17:58] Why discipline matters more than motivation.
- [33:48] Breaking free from the all-or-nothing mentality.
- [39:32] How failure can lead to personal growth.
- [46:44] Vulnerability and its impact on relationships.
- [51:34] Finding strength in community during tough times.
Whether you're navigating your own health journey, setting goals for the New Year, or simply looking for inspiration, this episode is packed with practical advice and heartfelt wisdom.
Find Flabuloslo Online:
- Instagram: @flabulouslo
Connect with Alex Allen:
- Instagram: @alexallen
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I'm so happy you're here. Summary
In this episode, Alex discusses the challenges and lessons learned from yo-yo dieting, sharing personal experiences and insights on body image, food relationships, and mental health. The conversation emphasizes the importance of self-worth beyond weight, the impact of restrictive eating, and the need for sustainable habits. Alex encourages listeners to adopt a mindset focused on self-compassion and to learn from past experiences without judgment, ultimately aiming to break free from the cycle of yo-yo dieting.
Chapters
00:00 Introduction to Yo-Yo Dieting
05:48 Lessons Learned from Yo-Yo Dieting
11:34 Understanding Food Relationships
21:02 Sustainable Habits vs. Quick Fixes
30:49 Reflection and Moving Forward
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Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300
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Lets talk 'food noise'—the constant chatter about food that many people experience. Alex explores the underlying causes of food noise, including hunger, under eating, cravings, and emotional eating. Alex emphasizes the importance of understanding these issues to break the cycle of frustrating eating habits and develop a healthier relationship with food. We discuss how to manage cravings, the significance of moderation, and the need for emotional regulation.
In this solo episode of Born to Thrive, Alex dives deep into the interplay between the menstrual cycle, health, and fitness, addressing a wide array of listener questions. Throughout the episode, Alex guides listeners through the four phases of the menstrual cycle—menstrual, follicular, ovulatory, and luteal—and explains how each phase impacts energy levels, workouts, and nutrition needs.
Key topics include how to tailor workouts based on hormonal fluctuations, managing cravings and hunger around menstruation, and understanding fatigue and sleep patterns linked to different stages of the cycle. Alex debunks myths around cycle syncing, highlights the importance of tracking one's cycle, and provides actionable insights for working with—not against—hormonal changes.
With her signature blend of expertise and empathy, Alex emphasizes the value of listening to one's body, creating flexibility in fitness routines, and making nutrition choices that align with individual needs. The episode encourages women to prioritize their quality of life and deepen self-awareness, making space for rest, strength, and resilience as they thrive.
Chapters
00:00 Introduction to Menstrual Cycle and Fitness Q&A
05:56 Cycle Syncing: Myths and Realities
12:02 Cravings and Hunger During the Menstrual Cycle
17:50 Tracking Your Cycle for Better Training
23:57 Managing Hormonal Imbalances and Quality of Life
30:04 Final Thoughts and Encouragement
Click Here to Purchase the Unposed Unbothered Journal!
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Click Here to Apply for 1:1 Coaching with LWA Coaching
In this empowering solo episode, Alex dives into the foundation of self-worth, self-love, and self-respect and why they are essential to living a fulfilling life. This episode isn’t just about theory; it’s packed with actionable steps, reflective questions, and personal insights to help listeners begin strengthening their relationship with themselves. From breaking down what these concepts really mean to providing clear, practical exercises, Alex guides listeners on a journey toward deeper self-acceptance and resilience.
Click Here to Purchase the Unposed Unbothered Journal!
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Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300
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Click Here to Apply for 1:1 Coaching with LWA Coaching
In this insightful and entertaining roundtable, Alex Allen is joined by Luke Hanna, Mike Pridgen, Rob Lapham, and Saeji, diving deep into fitness, mental health, and the nuances of modern-day personal growth. From the humor and grit of fitness journeys to the hidden impact of toxic positivity, the hosts share candid thoughts on everything from overcoming injuries to facing societal expectations. Together, they unravel the balancing act between self-deprecation and self-respect, the lasting effects of bullying, and the importance of open dialogue around challenging topics like nutrition, substance use, and even relationships with pornography.
Chapters
00:00 Introduction and Light Banter
02:27 Fitness Roundtable: Personal Introductions
05:43 The Nature of Sports and Injuries
07:09 Toxic Positivity: A Deep Dive
14:10 The Balance of Positivity and Reality
22:42 Self-Deprecation and Its Impacts
27:23 Bullying and Its Long-Term Effects
30:33 The Challenge of Self-Reflection
31:55 Navigating Nutrition and Vaccination Discussions
34:37 The Importance of Open Dialogue
37:49 Growth Through Difficult Conversations
41:03 Changing Perspectives on Nutrition
46:05 The Complexity of Dieting and Weight Loss
52:48 Skepticism in Nutrition Research
57:55 Conspiracy Theories and Confirmation Bias
01:01:41 The 5G Repellent Lotion Hoax
01:03:06 Reflections on Drinking and Hangovers
01:06:13 The Legal Age Debate: Alcohol and Military Service
01:09:02 The Impact of Legalization on Substance Use
01:10:56 Generational Perspectives on Alcohol and Substance Use
01:14:10 The Comfort of Familiar Smells and Vaping Culture
01:16:59 The Complex Relationship with Pornography
01:19:50 Addiction and the Search for Stimulation
01:25:13 Closing Thoughts on Health and Personal Growth
_____
Luke: https://www.instagram.com/lukehannanutrition/
Mike: https://www.instagram.com/mikeneedsaplan/
Rob: https://www.instagram.com/rob.lapham/
Saeji: https://www.instagram.com/saeji007/
_______
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In this dynamic fitness roundtable, Alex sits down with fitness experts Mike Pridgen and Rob Lapham for a candid discussion on the journey to health and wellness.
Together, they explore the key components of building sustainable fitness routines, the importance of structure, and how to balance flexibility with discipline.
The conversation also delves into the challenges of controlling external factors, how to embrace failure as part of growth, and the value of asking thoughtful questions.
____
Chapters
00:00 Introduction and Humor in Conversations
02:54 Personal Journeys and Weight Loss Success
06:14 The Importance of Structure in Fitness
08:53 Decision Making vs. Steps in Fitness Plans
12:11 Controlling What You Can Control
14:55 Embracing Failure and Learning
18:02 The Role of Questions in Growth
21:00 Dating Experiences and Lessons Learned
37:02 Navigating Breakups and Vulnerability
40:23 The Impact of Societal Expectations on Men and Women
43:19 Emotional Expression and Healing
49:30 The Journey of Self-Discovery and Acceptance
56:01 Chasing Happiness: The Illusion of Weight Loss
01:01:03 Practical Tips for Starting Your Journey
01:10:02 The Importance of Empathy and Understanding
_____
Find Mike on Instagram: https://www.instagram.com/mikeneedsaplan/
Find Rob on Instagram: https://www.instagram.com/rob.lapham/
and Rob's guest Saeji: https://www.instagram.com/saeji007/
Click Here to Purchase the Unposed Unbothered Journal!
Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from
Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300
Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc
Click Here to Apply for 1:1 Coaching with LWA Coaching
In this episode Alex Allen interviews Tommy Martin, a doctor and fitness enthusiast known for his positive outlook and authenticity.
They discuss Tommy's journey through medical school, the importance of sleep, and his personal fitness journey, including overcoming body image issues.
The conversation also delves into the significance of scheduling personal time, body positivity, and the impact of social media on self-perception. Tommy shares his insights on how to navigate the challenges of maintaining a healthy relationship with fitness and body image while being active on social media.
Find Tommy on Instagram: https://www.instagram.com/dr.tommymartin/?hl=en
and on TikTok: https://www.tiktok.com/@dr.tommymartin?lang=en
_____
Click Here to Purchase the Unposed Unbothered Journal!
Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from
Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300
Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc
Click Here to Apply for 1:1 Coaching with LWA Coaching
In this episode of Born to Thrive, Alex sits down with Dr. Sujay Kansagra, a sleep specialist known as That Sleep Doc, to break down the science of sleep and its essential role in overall health and wellness.
Dr. Sujay shares his expert insights on the importance of sleep hygiene, the surprising effects of caffeine and alcohol on rest, and practical tips to improve your nightly routine.
Whether you’re a new parent struggling with sleep deprivation or trying to balance social life with a healthy sleep schedule, this episode is packed with actionable advice.
Tune in to learn:
- How to create better sleep habits
- Why 7-9 hours of sleep is crucial for cognitive function
- The impact of lifestyle choices like caffeine and alcohol on sleep quality
- How to handle sleep challenges as a new parent
Chapters:00:00 Introduction
03:15 Why Sleep is Non-Negotiable
10:32 Sleep Hygiene: What It Is and Why It Matters
18:45 The Truth About Alcohol, Caffeine, and Sleep
26:15 Sleep Challenges for New Parents
33:10 The Importance of Balance: Social Life vs. Sleep
39:40 Actionable Tips for Better Sleep Tonight
Follow Dr. Sujay on Instagram: @thatsleepdoc
Click Here to Purchase the Unposed Unbothered Journal!
Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from
Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300
Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc
Click Here to Apply for 1:1 Coaching with LWA Coaching
In this thought-provoking episode, Alex Allen sits down with Aram Khan to discuss essential aspects of health, wellness, and personal growth. From the critical importance of mindset to the often-overlooked impact of hormonal changes, they explore how living with intention and purpose leads to a fulfilling life. The conversation delves into the power of empathy in coaching, the role of autonomy in empowering clients, and the value of vulnerability in forming deep personal connections.
Aram shares his insights on breaking societal norms, fostering self-awareness, and embracing challenges as part of the growth process. Whether you're a fitness enthusiast, a coach, or someone seeking personal development, this episode offers valuable takeaways for cultivating a healthy mindset and achieving long-term success.
Tune in for an engaging discussion that will leave you inspired and motivated to live with intention and prioritize your well-being.
Don't miss out on details about the upcoming Real Coaches Summit—a unique gathering focused on community and education for health and fitness professionals.
Chapters:
- 00:00 Introduction and Personal Anecdotes
- 06:11 Mindset and Gym Attendance
- 13:03 Prioritizing Health and Wellness
- 19:07 The Importance of Autonomy in Coaching
- 25:39 Challenging Societal Expectations
- 33:05 Navigating Hormonal Changes
- 39:08 The Role of Empathy in Coaching
- 46:08 Overcoming Obstacles and Embracing Challenges
- 53:21 Building Genuine Connections
- 01:00:53 Living with Intention and Purpose
Connect with Aram Grigorian:
- Instagram: @4weeks2thebeach
Learn more about the Real Coaches Summit:
- Real Coaches Summit Information
Additional Resources:
- Click here to Purchase the Unposed Unbothered Journal
- Download LWA's Free Transformation Blueprint
- Save 10% with "alex" from Buffbunny: buffbunny.com
- Save 20% with "alex" from Legion Supplements: Legion
Click here to Apply for 1:1 Coaching with LWA
In this episode of Unfiltered, Alex Allen sits down with Heidi Somers, aka Buffbunny, to dive deep into personal experiences, from navigating marriage to the complexities of motherhood and facing insecurities.
Together, they explore how to overcome self-doubt, break free from societal pressures, and, most importantly, how women can support and uplift one another instead of competing. Heidi shares candid stories about her personal and professional life, offering advice on finding strength in vulnerability and embracing the beauty of authenticity. Join them for a raw and honest conversation that will inspire you to prioritize self-growth and empowerment.
Chapters:00:00 – Introduction and Catching Up03:06 – Navigating Marriage and Building a Family
06:40 – Facing Fears and Insecurities
07:38 – Breaking Societal Expectations and Embracing Vulnerability
08:00 – Women Supporting Women: Why We Aren’t Competition
35:12 – Motherhood and Family: The Road Ahead
38:35 – Fitness and Personal Growth: How It Shaped Us
41:00 – The Power of Facing Insecurities
44:24 – Advocating for Yourself and Prioritizing Well-being
01:00:24 – Women Uplifting Each Other: The Key to Success
01:11:34 – Overcoming Trauma and Emotional Growth
01:15:23 – Living Authentically and Finding Joy in Life
01:26:42 – Closing: Embracing Strength in Vulnerability
Follow Heidi on Instagram: @buffbunny
Check out Heidi’s fitness app: Grounds App
Support Heidi’s Buffbunny Collection: Buffbunny Collection
Notes:
Click Here to Purchase the Unposed Unbothered Journal!
Click Here to Download LWA's Free Transformation Blueprint
Save 10% with "alex" from Buffbunny: Buffbunny Collection
Save 20% with "alex" from Legion: Legion Supplements
Click Here to Apply for 1:1 Coaching with LWA Coaching
In this episode, I’m diving into the uncomfortable truths that might be holding you back from the growth you’re striving for. It’s time for some tough love: you might feel like you’re doing everything right, but are you really? We're going to challenge those feelings that often dictate your actions and uncover why they might not be as accurate as you think.
Chapters
00:00 Introduction
02:14 Chapter 1: Your Feelings Are Valid, But They Aren't Facts
08:11 Chapter 2: Are You Really Doing Everything?
13:16 Chapter 3: Embrace Discomfort for Growth
18:30 Chapter 4: Consistency Over Perfection
21:33 Chapter 5: You're Not Alone: Seek Support
29:01 Conclusion
Click Here to Purchase the Unposed Unbothered Journal!
Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from
Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300
Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc
Click Here to Apply for 1:1 Coaching with LWA Coaching
In this episode, Alex Allen dives deep into the crucial role that boundaries play in safeguarding your mental, emotional, and physical well-being.
Whether it’s in personal relationships or your health and fitness journey, Alex emphasizes that setting boundaries is not about being negative—it's about prioritizing yourself. She shares insightful examples of different types of boundaries, signs that it's time to establish them, and how to communicate them clearly.
Chapters:00:00 Introduction: The Importance of Setting Boundaries
03:16 The Reflection of Boundaries
06:02 Examples of Different Types of Boundaries
06:30 Signs that Indicate the Need for Boundaries
07:00 The Role of Communication in Setting Boundaries
12:18 Reframing the Fear of Disappointing Others
25:07 Conclusion: Taking Action and Supporting the Show
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In this episode of the Born to Thrive podcast, Alex and Teresa dive into Teresa's inspiring weight loss journey, highlighting the importance of self-care and the challenges she faced as a young mom and teacher. They discuss the misconceptions around fitness, emphasizing its role in overall well-being beyond just weight loss. The conversation also explores the power of community, setting realistic goals, and maintaining motivation. Additionally, Alex and Teresa share their love for reading, discussing the Throne of Glass series and the emotional impact of literature, while touching on the significance of addressing tough topics with curiosity and empathy to live a thriving life.
Find Teresa Here
Chapters
00:00 Introduction and Getting to Know Teresa
03:38 Teresa's Weight Loss Journey and Catalyst for Change
09:22 The Impact of Fitness on Overall Well-being
14:11 Finding Motivation and Overcoming Obstacles
19:12 Setting Goals and Looking Towards the Future
23:25 Maintaining Health and Preparing for Surgery
25:16 Dispelling Misconceptions about Fitness
29:05 The Benefits of Multitasking and Making Exercise Enjoyable
32:08 Discussion on the Throne of Glass Series
40:02 Exploring Tough Topics with Curiosity and Empathy
57:26 Living a Thriving Life: Impacting Others and Cherishing Relationships
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In this episode of the Born to Thrive podcast, Alex and Luke Hanna explore the concept of "food noise," the persistent thoughts about food that can disrupt healthy eating habits. They discuss how dysregulation in the homeostatic and hedonic systems of appetite control contributes to this issue, with the homeostatic system driving hunger to maintain body weight and the hedonic system triggering eating for pleasure. The conversation covers practical strategies for managing food noise, including environmental adjustments, better sleep and stress management, and fostering a healthier relationship with food. Luke emphasizes the importance of self-compassion, realistic goal-setting, and understanding that everyone's journey with food and fitness is unique.
Chapters
00:00 Introduction and Background
01:22 Defining Food Noise
04:04 Homeostatic and Hedonic Systems
05:21 Triggers and Cues
09:04 Role of New Weight Loss Drugs
13:18 Managing the Environment
19:41 Sleep and Stress Management
23:59 Building a Healthier Relationship with Food
24:29 Positive Mindset and Habits
25:19 Conclusion
29:46 Setting Realistic Goals and Removing Barriers
32:29 Practicing Self-Compassion
38:29 Navigating Social Settings and Food Noise
45:59 The Role of Education
46:24 Recognizing the Unique Journey and Being Kind to Yourself
Find Luke here
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Join Alex Allen and Oisin Mulligan (AKA Mulligainz Fitness) as they discuss their personal journeys with weight loss and self-improvement.
They touch on topics such as the impact of online influencers, the importance of being skeptical of absolute claims, and the need for authenticity in content creation.
They also share their own experiences with weight gain, bullying, and the turning points that led them to make positive changes in their lives.
Go into this episode with an open mind and curiosity.
Find Mulligainz here: https://www.instagram.com/mulligainz_fitness/
______
Chapters
00:00 Introduction and Pronunciation Mishap
02:17 Navigating the Influence of Online Personalities
10:45 The Power of Authenticity in Content Creation
17:49 Overcoming Weight Gain and Bullying
21:26 The Turning Points that Sparked Change
29:20 The Role of Therapy in Weight Loss Journeys
32:03 Choosing Growth and Self-Improvement
32:32 Introduction and Unexpected Therapy Stories
33:23 The Power of Art Therapy
34:21 Emotional Struggles and Relationships with Food
35:09 The Importance of Curiosity and Self-Reflection
36:36 The Impact of Support and Acknowledgement
46:29 Navigating Swearing in Content and Respecting Preferences
56:52 Thriving in Life: Helping Others, Self-Care, and Personal Growth
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July was a sh*t show!
Alex shares a life update and how in the past she would have gone straight into a victim mindset.
Providing you with action steps and belief shifts to help you move into a growth mindset. She talks about her own experiences in July, including a hurricane, a trip to Scotland, getting sick, moving, and more.
Alex emphasizes the importance of recognizing that challenges and setbacks are opportunities for growth and learning. She encourages listeners to focus on what they can control, take small steps towards their goals, and be consistent. Alex also highlights the role of mindset in achieving success and the importance of holding oneself accountable.
Chapters
00:00 Introduction and Life Update
07:58 Recognizing the Victim Mindset
11:10 Shifting to a Growth Mindset
14:00 Taking Small Steps Towards Your Goals
17:31 The Power of Consistency
20:11 Changing Your Mindset: From Victim to Victor
22:25 Holding Yourself Accountable
Join our discord group: https://discord.gg/GRhTJHze
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A quick Mindset Monday to shift your mindset, reframe your thoughts, and get you into action.
A pep talk and action steps to get your Monday going with a strong start.
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In this episode of Born to Thrive, Alex Allen dives into the realities of pursuing your goals when those around you aren’t supportive. Drawing from her recent experience of running a half marathon, preparing for an exciting trip to Scotland, and navigating the stress of an upcoming move, Alex shares personal insights on staying motivated despite external challenges.
Discover why some people struggle to support our ambitions and how to effectively handle these situations. From partners ordering unhealthy food to friends making fun of your dreams, Alex offers practical strategies for open communication, setting boundaries, and finding your tribe. Tune in to learn how to maintain your momentum and overcome obstacles with passion and resilience.
Chapters
00:00 Dealing with Unsupportive People: Intentional vs Unintentional Lack of Support
07:16 Setting Boundaries and Communicating Your Goals
11:56 Educating Others about the Importance of Your Goals
13:22 Focus on What You Can Control
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In this episode, Alex discusses real active relaxation and self-care vs self-sabotage.
Discusses how to differentiate between passive activities that provide temporary relief and active activities that contribute to long-term happiness and well-being. Everyone deserves better for themselves and should prioritize activities that truly make them feel great.
Chapters
00:00 Introduction and Technical Difficulties
02:24 The Importance of Self-Care
05:40 The Pitfalls of Passive Activities
08:03 Engaging in Active Relaxation
09:51 Recognizing Self-Sabotage
11:39 The Short-Term Comfort vs. Long-Term Effects
13:57 Advocating for Yourself
20:22 Consistency and Growth Mindset
Podcast notes:
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In this episode, we're talking about the four main reasons people don't look like they life and what you can do it about it.
Chapters
00:00 Introduction and Life Update
03:42 Reason 1
06:28 Reason 2
10:14 Reason 3
13:44 Reason 4
Podcast notes:
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In this episode, Alex delves into the nuanced difference between giving yourself grace and making excuses. By sharing personal anecdotes and practical examples, she helps listeners grasp the importance of this distinction for personal growth. Alex highlights the role of self-awareness and reflection in recognizing when you're being compassionate towards yourself versus avoiding responsibility. She also offers actionable strategies to overcome excuses, foster a growth mindset, and achieve genuine progress without self-sabotage.
Chapters:
- 00:00 Introduction: Grace vs. Excuses
- 02:16 Understanding the Distinction for Personal Growth
- 10:25 Avoiding Challenges and Damaging Relationships
- 23:26 Your Past Doesn't Define You
- 26:23 Being Kind to Yourself and Taking Action
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Join Alex and Ryan as they discuss his journey from fitness-oriented living to a holistic approach, emphasizing the importance of mental health and therapy.
Providing free resources and tools you can implement right away.
The conversation covers a wide range of topics related to mental health, vulnerability, communication, Harry Potter, and personal growth.
Join them in pure anarchy.
You can find Ryan on Instagram: https://www.instagram.com/bodybyryanfitness/
Chapters
00:00 Holistic Approach to Mental Health and Fitness
08:49 The Power of Mindfulness and Intentional Living
45:14 Overcoming Overthinking and Paralysis
01:05:13 Embracing Authenticity and Multifaceted Identity
Sound Bites
"Who am I? Well, I am a nutrition strength coach. I'm a mama's boy. I'm a pizza connoisseur."
"So I understand how it makes us feel, but what's next after that, right?"
"One of the greatest strengths anybody can have is asking for help."
"Be present, follow your purpose, take care of others around you, and take care of yourself mentally, physically."
"Don't be a dick, especially to yourself."
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In this solo episode, Alex discusses the five most common challenges people face on their fitness journey: inconsistency, lack of routine and structure, all-or-nothing mindset, unrealistic expectations, guilt for taking time off, guilt for overindulging, and nutrition confusion.
Chapters
00:00 Introduction and Overview
07:49 Chapter 1: Overcoming Inconsistency
15:10 Chapter 2: Creating Routine and Structure
26:54 Chapter 4: Setting Realistic Expectations
32:47 Chapter 5: Addressing Guilt and Emotional Eating
37:50 Chapter 6: Simplifying Nutrition and Developing Awareness
42:02 Conclusion and Final Thoughts
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Join host Alex Allen in this transformative episode of "Born to Thrive," where we unravel the complexities of the all-or-nothing mindset. From defining its characteristics to exploring the neuroscience behind it, Alex provides actionable strategies to disrupt thought patterns and build a balanced lifestyle. Discover the science, challenge your perspective, and embrace a more sustainable approach to health and well-being. Tune in, celebrate small wins, and actively choose a path toward lasting vitality. It's time to break free from extremes and thrive! (1:00) What is a all-or-nothing mindset
(5:00) Science behind all-or-nothing mindsets
(8:00) How you burnout
(10:00) Why we try to be perfect
(13:20) Perfectionism is validation for bad behavior
(15:45) Doing your best and all-or-nothing are not the same
(16:55) How to overcome the all-or-nothing mindset
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Join the No BS Fitness and Nutrition Made Simple Facebook Group - https://www.facebook.com/groups/liftswithalex ------------- Follow the Born to Thrive Podcast Instagram Page! - https://www.instagram.com/borntothrivepodcast/ Follow Lifts with Alex Instagram Page for Training, Nutrition, and Life Tips and Content! - https://www.instagram.com/borntothrivepodcast/
In this conversation, Alex Allen interviews Eric Helms, a renowned figure in the health and fitness space. They discuss Eric's background in bodybuilding and his journey to becoming a respected coach and researcher.
They also touch on the challenges and rewards of competitive bodybuilding, the importance of finding a healthy relationship with training, and the role of the gym as a mental outlet.
Eric emphasizes the need for balance and self-awareness in bodybuilding, as well as the importance of sustainably integrating it into one's life.
Lastly, he touches on the dynamics of having a partner who may not share the same interest in fitness and the importance of mutual respect and support in a relationship.
Where to find Eric: IG: @helms3dmj
YouTube: /team3dmj
Massresearchreview.com
Chapters
00:00 Introduction and Background
11:02 The Transformative Power of Competitive Bodybuilding
28:56 The Gym as a Mental Outlet and Stress Management Tool
35:14 Integrating Bodybuilding into a Sustainable Lifestyle
40:04 Nurturing the Relationship with Bodybuilding
40:34 Adapting and Finding Inspiration
43:24 Exploring Bro Science
45:23 Understanding Anecdotes and Science
48:42 Embracing Uncertainty in Science
51:37 Building a Foundation for Long-Term Success
01:08:00 Mutual Respect and Support in Relationships
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Join Alex Allen and Mike Pridgen, a weight loss and mindset expert, where he shares his own weight loss journey and the importance of being kind to oneself.
Mike shares that his journey started with a simple decision to try a probiotic drink, which sparked the idea that he had control over his body. He emphasizes the importance of saying 'I don't know' and being open to learning. He shares his own experience of hitting his goal weight multiple times but still feeling unhappy, which led him to focus on being kinder to himself.
Mike's journey of self-discovery and growth has led him to a place where he can thrive and make choices that benefit him.
Find Mike on Instagram: https://www.instagram.com/mikeneedsaplan/
https://www.tiktok.com/@mikeneedsaplan
Chapters
00:00 Introduction and Background of Mike Prygeon
06:35 Transitioning to a Healthier Mindset and Being Kinder to Yourself
14:08 The Lifelong Journey and Rejecting Grind Culture
33:27 Finding Joy in Activities
46:54 The Importance of Asking Questions
56:11 Understanding Negative Comments
01:02:44 Making Choices for Personal Growth
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Join Alex and Luke as he shares his journey into health and fitness and his passion for evidence-based practices.
Luke discusses the role of tracking macros and the need for awareness rather than strict adherence, highlighting the significance of behavior change and finding sustainable approaches to nutrition and training.
They also explore the potential benefits and drawbacks of weight loss medications, such as semaglutide, and the need for medical supervision and long-term use. The conversation highlights the complex factors contributing to obesity and challenges the notion that it is simply a matter of discipline or choice.
Chapters
00:00 Introduction to Luke Hanna and his expertise in health and fitness
09:39 Luke's personal journey into health and fitness
27:11 Tracking macros: awareness vs. strict adherence
34:52 Tailoring Weight Loss Approaches
44:10 The Benefits and Drawbacks of Weight Loss Medications
59:41 Understanding the Complexity of Obesity
01:06:37 Living a Thriving Life: Flexibility and Autonomy
https://www.instagram.com/lukehannanutrition/
https://www.tiktok.com/@lukehannanutrition?lang=en
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Join Alex and Beth, a strength and nutrition coach who shares her journey of resilience, personal growth, and overcoming alcohol addiction. After quitting drinking almost nine years ago, she got into fitness and found a passion for nutrition and strength training. Beth emphasizes the importance of mindset in achieving fitness goals and helping clients overcome challenges. She also discusses the impact of menopause on women's health and the benefits of limiting or eliminating alcohol.
Beth's story highlights the transformative power of fitness and the importance of finding balance in training and recovery.
Chapters
00:00 Introduction and Background
01:35 Getting Into Fitness and Quitting Alcohol
06:09 Transitioning to Online Coaching
08:31 The Importance of Mindset in Fitness
10:27 Alcohol and its Impact on Mental Health
12:17 Helping Clients with Mindset and Alcohol Issues
15:21 Navigating Menopause and Alcohol
20:40 The Normalization of Alcohol and Finding Better Alternatives
24:14 Replacing Alcohol with Fitness
26:55 Finding Balance Between Fitness and Running
27:53 Balancing Different Fitness Goals
30:49 Changes in Training During Perimenopause
32:04 Prioritizing Strength Training over Cardio
33:29 Understanding Basal Metabolic Rate and Calorie Tracking
36:22 Building a Healthy and Positive Relationship with Food
39:08 Creating Balanced Meals
41:26 The Importance of Protein and Strength Training
44:40 Navigating Social Media and Dealing with Negative Comments
48:36 Being Authentic and True to Yourself
51:54 Coping with Hard Days and Stress Relief Techniques
53:45 Upcoming Projects and Events
Follow Beth:
https://www.instagram.com/bethferacofitness/?hl=en
https://www.tiktok.com/@bethferacofitness?lang=en
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Join Alex as she sits down with Kathryn Mueller, a dentist, content creator, and dancer. They discuss her journey as a dancer, her love for fitness, and her collaboration with Buffbunny Collection.
She talks about balancing her dental career and content creation, her experience with body image in ballet, and her transition to weightlifting.
Katherine emphasizes the importance of being authentic, not comparing oneself to others, and prioritizing self-care.
Where to find Kathryn:
https://www.youtube.com/kathrynmueller
https://www.instagram.com/kathrynm_fit/
Chapters
00:00 Introduction and Background
06:43 Navigating Body Image in Ballet
27:28 Catherine's Return to Dance
37:32 Dealing with Hate Comments and Staying True to Your Values
51:10 Living a Thriving Life: Prioritizing Self-Care and Happiness
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In this episode, Alex discusses how common stress management techniques can make us more stressed. Exploring coping mechanisms such as scrolling on social media, procrastination, isolation, emotional eating, and using the gym as therapy. Alex emphasizes the importance of recognizing these habits and finding healthier alternatives. She also highlights the need to develop emotional intelligence, sit with our emotions, challenge negative thinking, and seek support when necessary.
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Join Alex and Brooke as they discuss her journey into fitness and the importance of a realistic approach to health and fitness.
The impact of personal relationships on fitness journeys, the role of social media in shaping fitness trends, the importance of finding a sustainable fitness routine, and the significance of balance and flexibility in nutrition. Brooke shares her personal experiences and offers advice for beginners in the gym.
Chapters
00:00 Introduction and Welcoming the Guest
01:23 Getting to Know the Guest's Fitness Journey
10:27 Navigating Relationships and Personal Connections
14:19 The Influence of Social Media on Fitness Trends
25:14 Understanding the Importance of Flexibility in Nutrition
30:57 Recognizing the Role of Basal Metabolic Rate (BMR)
35:17 Embracing a Realistic Approach to Food and Nutrition
38:05 Embracing the Ups and Downs of Your Fitness Journey
38:58 Living a Healthy Lifestyle: Preparation and Balance
51:28 Prioritizing Protein and Vegetables
55:23 Enjoying Your Favorite Foods in Moderation
01:02:33 Avoiding the Trap of Clean Eating
01:09:49 Fitness and Nutrition as a Celebration, Not a Punishment
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Summary
In this episode, Alex shares her personal journey from yo-yo dieting to sustainable weight loss. She discusses her initial weight gain in college, her emotional struggles, and her unhealthy relationship with food and exercise. She emphasizes the importance of mindset, self-acceptance, and taking messy action.
Chapters
00:00 Introduction and Personal Story
10:41 Transitioning to a Sustainable Approach
25:20 Finding Enjoyable Forms of Exercise
30:03 Practical Tips for Maintaining Weight Loss
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Join Alex and Robyn as they discuss the misconceptions of diet culture and the importance of finding balance in health and wellness.
Taking you through Robyns journey into fitness, the controversy surrounding CrossFit, and the benefits of strength training.
They explore the mental shift required to unlearn misinformation and focus on long-term health goals while emphasizing the importance of helping others and finding sustainable approaches to fitness and business.
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Chapters
00:00 Introduction
03:05 Getting into Fitness
08:08 Controversy around CrossFit
13:22 The Importance of Muscle Growth
23:17 The Benefits of Strength Training
26:24 The Mental Shift in Fitness
28:13 Unlearning Misinformation
29:10 Helping Others in Fitness and Business
29:36 The Challenge of Balancing Financial and Health Goals
35:09 Avoiding Extremes in Dieting and Nutrition
43:39 Finding Balance in Your Relationship with Food and Exercise
54:46 Defining Thriving as Confidence and Assurance in Daily Actions
Join Alex and Dr. Julia Lerond as they discuss common misconceptions in health and wellness. They address the misconception of spot reduction, emphasizing that body shape is largely determined by genetics and cannot be changed through targeted exercises. Genetics determine body composition, highlighting the importance of lifestyle factors such as exercise and nutrition. Encouraging listeners to focus on overall health and well-being rather than solely on weight or appearance. Plus, it debunks the idea that you can out-train a bad diet and highlights the importance of setting realistic expectations.
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🎙️ In this episode of the Born to Thrive podcast, join us as we dive deep into the fascinating world of optimizing hormonal health, understanding the detrimental effects of inflammation, and exploring the profound impact of mental health on your fitness journey. Our special guest, Nick Langer, brings over 14 years of expertise in the coaching industry, coupled with a passion for enhancing hormonal, functional, and mental well-being to help individuals achieve their fitness goals.
💪 Discover actionable insights and strategies to optimize your hormonal balance and unlock your full potential. Learn about the interconnectedness between hormonal health, inflammation, and mental well-being, and how addressing these factors can revolutionize your fitness journey.
(1:25) Intro
(4:05) Optimizing hormones
(10:10) Consistency with the basics
(16:53) "Inflammation"
(22:38) Addressing mental health and mindset with clients
(29:45) Ozempic and managing PCOS with nutrition
(40:15) Improving insulin sensitiviy
(49:18) Tips you can do to improve insulin sensitivy
(53:49) Setting expectations
(58:50) What does it mean to be thriving?
On today's episode of the Born to Thrive Podcast, we talk about what a calorie deficit actually is and why you may have thought you were in a calorie deficit but you actually were not. We talk about how to ensure that you are actually in a deficit in the future, how to do it sustainably, and how hormones might effect your weight loss.
(2:00) You will always lose weight in a calorie deficit
(5:24) Energy balance
(7:24) Doing everything right but the scale isn't moving
(14:00) Sustainable defecits
(22:43) Mastering the basics
(26:06) Weight loss and hormones
Click Here to Purchase the Unposed Unbothered Journal!
Click Here to Download LWA's Free Transformation Blueprint
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Please welcome Austin Current to the Born to Thrive Podcast! Austin is a world-class online fitness coach and the author of Science of Strength Training, an international best-selling book translated into 10+ languages. Since 2013, he has earned his IFBB Pro status as a drug-free athlete, the second-youngest in history at the time, graduated with a degree in Exercise Science focusing on Sports Nutrition, and has earned and upheld his NSCA-CSCS and ISSN-CISSN certifications.
Austin has helped transform the lives of thousands of gym-goers, professional athletes, and personal trainers around the globe. He has contributed articles for major publications such as Men’s Health, Muscle & Fitness, Muscle & Fitness HERS, Barbend, T-Nation, and Penguin Random House Higher Education, among others.
(0:44) Intro
(8:22) Getting started with strength training
(14:43) Experts trying to be right over being helpful
(19:20) To be a coach is to be a communicator
(28:00) You don't know what you don't know
(36:00) Unraveling the narratives about health, nutrition, and fitness
(45:50) Finding what you love to do
(52:23) Life is about change
(56:10) The devil we know
(1:03:44) You'll never hate yourself into a body you love
(1:06:56) Life after bodybuilding
(1:16:32) Austin's book, The Science of Strength Training
Follow Austin:
Website: https://scienceofstrengthtraining.com/
IG: @austincurrent_
On today's episode of the Born to Thrive Podcast, we have special guest Jordan Lips. Jordan is a former gym owner, certified personal trainer, MNU Certified Nutritionist, Certified in biomechanics and anatomy through N1, and coffee enthusiast. Jordan talks about the misconceptions around reverse dieting, how metabolic adaptation isn't that scary, and how biomechanics are not that important for the average person trying to get in shape, and more.
(3:00) What is MNU
(5:19) Joey's take on reverse dieting and misinformation
(15:29) Problems with marketing the reverse diet
(22:33) How to "reverse" diet the right way
(25:23) Metabolic adaptation isn't as scary as the fitness industry makes it out to be
(29:45) Entitlement and expectations when it comes to weight loss
(37:14) Closing the book on reverse dieting
(41:34) The glute era and women's strength training
(50:30) The lack of importance of biomechanics for the average person
(54:25) Fitness and health information on social media
On today's episode of the Born to Thrive Podcast, Alex talks about real ways to measure progress with your health and fitness goals that are not related to the scale. These are "not sexy" ways to measure progress that most of the diet industry ignores because they don't always show instant results. Alex explains how you need to have a mindshift around food and unlearn much of what the diet industry has "taught" you. And Alex tells you how she has done this with her clients so you can learn from their success.
(0:34) How you measure progress
(5:20) Non-scale victories
(8:00) Mindset shift around food
(10:35) Problems with diet culture and meal plans
(14:22) Short-term vs long-term thinking
(15:57) Humans are inherently negative thinkers
(18:43) Fear of change outweighs the fear of staying the same
(22:08) Client story
(25:35) Unlearning diet culture
Click Here to Purchase the Unposed Unbothered Journal!
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On today's episode of the Born to Thrive Podcast, Alex talks about the fixed mindset that the dieting industry has created in people causing the weight regain problem we have in the west. Alex breaks down fixed vs growth mindset, how diets are the opposite of behavior change, why the diet worked for your neighbor but not you, and how you have to fight against the norm.
(0:20) Weight regain problem
(1:33) Fixed vs growth mindset
(4:30) How diets are the opposite of behavior change
(6:53) Chronic dieter vs lifestyle change
(9:30) Sales call story
(15:10) It's your fault
(19:00) The pain of staying the same has to outweigh the pain of change
(22:00) Society has normalized things going against behavior change
(25:03) The norm is not to change, you have to change the norm
Click Here to Purchase the Unposed Unbothered Journal!
Click Here to Download LWA's Free Transformation Blueprint
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Please welcome Dr. Joey Munoz to the Born to Thrive Podcast! Dr. Joey Munoz has a Ph.D in Nutrition Science and worked for Biolayne before starting his own coaching business, Fit4Life Academy.
On today's podcast, we talk about how Dr. Joey started his fitness journey, how society makes things harder for overweight or obese individuals, dispelling nutrition myths online, and more!
(0:40) Intro
(7:25) Joey's struggle with weight and how overweight people are not "lazy"
(13:19) You can't hate yourself into a body you love
(18:00) How Joey helps his client
(24:22) Not ready to make a change
(32:00) Being direct with communication
(33:48) Being on the Biolayne Team and then starting his own company
(40:48) Worst myths in the nutrition space
(52:20) "What works for me" and nuance with nutrition
Follow Dr. Joey Munoz at:
IG: @dr.joeymunoz
Podcast: The Dr. Joey Munoz Show
Please welcome a very special guest, Sabrina McMullen AKA Beefcake Brina, to the Born to Thrive Podcast! Sabrina is an online fitness coach and owner of multiple businesses. Today we talk about how she goes about calling out the frauds in the fitness space and what red flags you need to look out for on social media when listening to someone.
We also discuss how she runs multiple businesses and how she stepped into the supplement industry by launching her own supplement company. With everything she's accomplished, we also talk about how she has developed herself as a person in doing all of these endeavors she's set out to do.
(1:00) Intro
(6:09) Busting fitness frauds
(9:15) Being able to explain research to everyone
(13:40) Red flags to look out for online
(18:15) Issues with unqualified coaches in the online coaching space
(22:00) How misinformation spreads so fast online
(28:21) Vanguard supplements and running a second company
(37;00) Issues and struggles in the supplement industry
(43:09) Developing confidence and relationships
(53:07) Being unique in the fitness space
Follow Sabrina:
IG: @beefcake_brina
TikTok: @beefcake_brina
Vanguardsupplements.com
Please welcome Caleb Fong to the Born to Thrive Podcast! Caleb is a business coach and mentor. After running his online fitness coaching company, Caleb Fong Fit, for 6 years and crossing the 7 figure mark, he started to fall in love with the business side of building my biz and helping other coaches build theirs.
Caleb left his fitness business behind and started mentoring as a business coach, working for another company, and then eventually leaving and creating his own mastermind called The People First Agency. Caleb helps entrepreneurs get out of their way to scale predictable and profitable businesses without burning out. Caleb is currently living in Austin, Texas but is originally from California, and he is getting ready for a bodybuilding show next year!
(2:50) How People First Agency is different from other business coaches
(5:30) Issues and clarity in entrepreneurship
(10:39) Two questions to create clarity in your business
(15:28) Letting go of your old identity
(19:20) Hitting rock bottom and self-sabotage
(26:51) What Caleb finds rewarding in mentoring others
(35:45) Your past self coming back
(40:47) The People First Podcast
(47:50) Action step to improve your life
Follow Caleb at:
Instagram: calebdfong
Youtube: calebdfong
Tiktok: calebdfong
Please welcome a very special guest, Jourdan Blue, to the Born to Thrive Podcast. Jourdan is a licensed Marriage and Family Therapist and the creator of Relationship Theory. She is a direct and results oriented therapist and coach that has worked with thousands of individuals and couples, and is known for her ability to completely rewire and change insecure attachment styles permanently.
Jourdan works with professional athletes and celebrities and also specializes in transforming mindsets, insecurities, and optimizing top performance through her rewiring process. She has traveled the world officiating weddings for her success stories and is on a mission to create more thriving healthy relationships. She believes “It’s not meant to be, It’s made to be” and she wants to ensure everyone has the opportunity to have the life (and relationship) they’ve always dreamed of. Jourdan currently lives in Nashville, TN with her husband Ryan and you can find her online at RelationshipTheory.com
(1:40) What got Jourdan into therapy
(10:30) Going outside of schooling and discovering attachment research
(14:45) Becoming comfortable leaning into a relationship
(18:55) Hurt people hurt people unless you work on your hurt
(22:40) Neuroplasticity and how people can change
(28:55) Tools, books, and videos that actually work
(37:45) Rewiring the brain
(45:00) Why you need to stop reading and listening to the wrong stuff
(50:35) Understanding avoidant attachment style
(1:02:45) Basement and first-floor metaphor
Find Jourdan at:
IG: @jourdanvirginiablue
Website: RelationshipTheory.com
Get Access to Jourdan's Free Training
Join the Rewire Your Attachment Sytle Workshop
Today we welcome LWA coach Lauren Leach to the Born to Thrive Podcast! Lauren is a Registered Nurse, fitness and nutrition coach, and is pre and post natal certified.
Lauren just gave birth to her family's second child and we talk about some of the challenges of getting back to the gym that moms face. Lauren talks about the importance of having a healthy relationship and good communication with a partner and how to regulate emotions on today's episode.
(4:30) Lauren's fitness journey
(14:20) Getting back to things after pregnancy
(20:06) Pregnancy restrictions
(25:45) Marriage and healthy relationships
(32:57) Social media and communication
(39:00) Importance of positive self-talk
(42:30) Learning to regulate emotions
(49:50) Going against the grain to reach your goals
(54:00) The gym isn't therapy
(1:05:34) Having opinions and not caring if others do it
(1:09:44) Toxic diet industry trends
(1:14:38) What is "healthy" food?
Follow Lauren at:
IG: @coachlauren_leach
TikTok: @coachlaurenleach
Please welcome Cheryl Belber to the Born to Thrive Podcast! Cheryl is the co-founder and CEO of Empowered to Profit, a full service accounting agency specializing in owners getting paid from their business.
Breaking the sterotypical "accountant mold," this firm focuses on relations over transactions, and ensuring the business is actually making sense for you, the owner.
Cheryl talks about putting more of your revenue into YOUR account, ensuring your business is here for a long time and actually benefits you so you can live out your dreams and goals, and more!
(1:23) Founding Empower to Profit
(5:20) Finding enjoyment and gratitude while growing a business
(9:05) Embracing being direct
(11:27) Challenging the stereotypes of accounting
(13:20) Getting over the fear of finances
(20:05) Finacial clarity in business and personal success
(23:00) CEO Spreadsheet
(30:25) 2024 Business predictions
(33:00) Avoiding scarcity mindset
(38:00) Stack wins
(41:00) How running a business has changed Cheryl's marriage
(45:00) Being a female business owner in a male-dominated industry
Follow Cheryl:
IG: @empowered2profit
TikTok: @empowered2profit
Grab a copy of Cheryl's Free Money Mastery Toolbox
Click Here to Purchase the Unposed Unbothered Journal!
Click Here to Download LWA's Free Transformation Blueprint
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Click Here to Apply for 1:1 Coaching with LWA Coaching
Please welcome LWA Coach Jess Kirschmann to the Born to Thrive Podcast! Jess is a PhD student at the University of Houston and an assistant coach on the LWA team. Jess is studying to get her PhD in kinesiology and is collaborating with special Oympics, exploring resources for college students, and learning about what happens with sports retirement at the collegiate level.
Jess has been part of the LWA team since January 2023, today we talk about her journey starting as a LWA client, changes in her relationships, and how her mindset has changed to become a version of herself that she is proud of.
(1:33) Intro
(5:30) Jess's mindset shift to prioritize herself
(9:30) Changes in Jess's relationships
(14:30) Figuring out compromises to reach your goals
(16:00) Digging deeper to figure out your why
(19:25) Keeping promises to yourself
(22:50) Looking at the positive over the negative
(25:30) Give yourself grace instead of reacting
(30:00) Question things and get curious
(35:45) Your doesn't need to be physical
(38:39) Jess's 1st first author scientific publication
(45:35) Life is a research experiment
(48:20) Jess's goals moving forward
(50:24) Never break promises to yourself
Follow Jess at:
Instagram: @_fitjess
TikTok: @_fitjess
Click Here to Purchase the Unposed Unbothered Journal!
Click Here to Download LWA's Free Transformation Blueprint
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Click Here to Apply for 1:1 Coaching with LWA Coaching
Welcome Nina to the Born to Thrive Podcast. Nina was a previous client of LWA coaching and had amazing success both physically and mentally. On today's podcast, Nina talks about some of her biggest takeaways she learned during her transformation, how she's sustained progress, and how she's developed discipline in herself.
We talk about her distaste for meal prepping and the strategies she uses to continue to eat well, lessons she’s taken away from coaching, and how she has overcome gym anxiety.
(1:10) Intro
(3:40) Becoming a LWA client
(4:20) Gym anxiety
(7:00) Biggest lesson Nina learned from coaching
(13:20) How Nina has sustained her progress
(17:45) Focusing on lifestyle over scale weight
(20:00) The scale is a social construct
(22:00) Nutrition and cooking
(26:10) Ordering out and going out to eat
(28:50) How to build consistency
(33:50) Balancing work and health
(38:12) Power of investing in yourself
(39:20) Discipline over all-or-nothing mindset
(41:35) Be a positive person
Click Here to Apply for 1:1 Coaching with LWA Coaching
Click Here to Purchase the Unposed Unbothered Journal!
Click Here to Download LWA's Free Transformation Blueprint
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Welcome Chase to Born to Thrive! He's the COO and Assistant Coach of Conquer Fitness and Nutrition. Chase is someone who not only aims to educate and support on their health and fitness journey but has also been on an incredible journey himself.
As someone who used to weigh nearly 400 pounds, he knows and understands exactly why so many are struggling and unsure of what diet to try next. He has lost over 100 pounds, and that’s just what the scale shows. While this journey hasn’t been easy, and I’ve had many ups and downs, he continues to look forward to my next goal ahead.
Chase is joining us today to share his own journey, the struggles with identity that come with weight loss, and more!
You can find Chase at https://www.instagram.com/changing_chase/
(1:29) Intro
(4:20) Reframing weight loss challenges
(6:20) Using strategy instead of motivation to lose weight
(10:00) "I thought I had to do something with a name attached to it"
(20:30) When people notice the weight loss
(24:00) What happens when you don't do the inner work
(28:33) Slowing down for better results
(33:15) Mental battles and insecurities
(43:00) Making a shift
(49:00) Navigating holidays
(52:20) Tools to improve your mindset
(1:02:00) Morning routine
(1:05:44) Prioritizing hobbies and commitments to yourself
(1:13:15) problems with grind mentality
(1:15:45) Dating and being a "yes man"
(1:17:37) The power of "no" and setting boundaries
(1:22:15) Ghosting saying more about you
(1:28:38) Why you need to communicate
(1:32:43) You need to feel pain to feel the good
(1:36:17) We're all human
Today we have another special guest on the podcast, Chris Heskett. Chris is an assistant coach and head of operations at LWA coaching.
Chris first started his health and fitness journey back in 2005 when competed in cross country and track in high school. He had the opposite goal of most people, and that was to build muscle. This led him to have a passion for health, fitness, and nutrition and he decided to go to school for exercise science instead of pursuing a degree in art which was recommended by his teachers.
While in college, Chris had the privilege to work as the strength coach for a DII women's basketball team and did a strength and conditioning internship at Bucknell University. After graduating from Bloomsburg University, Chris worked as a personal trainer for the next 8 years working mostly with men and women over 40.
After Chris's wife became pregnant with their first daughter, Chris left the in-person training world and entered the online coaching space in 2021.
Chris's goal with clients is to find balance in their life for long-term sustainable goals so that they can enjoy life while improving their health, mindset, and can escape toxic diet culture.
Chris has competed in bodybuilding, dabbled in powerlifting and strongman, and currently pursues his passions of cooking and the outdoors
(1:05) Intro
(5:35) Building sustainable habits
(8:14) How to stay healthy with kids
(10:58) Non-negotiables and core values
(12:50) What's important about working out?
(15:30) Being outdoorsy
(19:30) Staying active while working from home
(27:40) Including your kids with your hobbies and lifestyle
(31:00) The 7 times rule + Navigating meals with kids
(34:40) Overcooked eggs and turning things into a great experience
(38:00) Problems with the online fitness world
(40:30) Diet fads
(46:35) Major body changes over Chris's fitness journey
(56:00) "Addicted" to dieting
(1:00:10) Dials vs an on/off switch
(1:04:39) Improving your relationship with food
(1:12:04) Chris's hunting hobby
(1:17:10) Your journey is your journey
Follow Chris on IG @chris_pwc
Follow Chris on TikTok @chris_pwc
Follow Chris's Podcast: The Wild Nutrition Podcast
Click Here to Apply to Work with Chris
Click Here to Apply for 1:1 Coaching with LWA Coaching
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Today's guest is James Cappola
James has been in the fitness industry for 18 years.. he first started going door to door through word of mouth. With his bosu ball(which he hates), bands, and adjustable 40lb dumbbells.
From there he was one of the top trainers at Gold's gym.. realized he wanted more and moved to the city to work at Crunch. He worked his way up the ladder, and he managed two gyms. His team still holds the sales record at the Park Ave location to this day.
That’s because he is all about the service and people. When you have a great product, the success will follow.
That’s why he took a chance on us and opened up Zero Shortcuts Fitness Training when the pandemic hit.
James and his wife were scared, but still knew that they could do anything. Fast forward to today and James and his wife have a thriving business with clients that they love to work with and a following that truly connects with them.
James has put himself through hell as far as diet culture/eating disorders/severe body dimorphism.. So he knows firsthand how scary it can be.
James does everything he can to show people the light at the end of the tunnel in a fun way that helps them see this whole fitness thing under a different light...and of course call out the worst of the worst in the industry
Besides that, James is 35, lives in New York City, NY with his wife and co-owner of zero shortcuts. James has a bachelor's in exercise science and is a certified personal trainer through the ACSM.
(1:50) Where James's integrity and compassion comes from
(5:45) How Jame's got into fitness
(12:00) Non-negotiables
(15:10) Building a realistic workout program
(20:15) Toxic trends in the fitness industry
(32:00) Dealing with self-sabotage and limiting beliefs
(36:27) Reminding yourself of wins
(39:40) Leaning on your partner for help
(41:45) Learning to love yourself and show up
(48:10) Jame's podcast launch
(50:05) Action steps to reach your goals
Follow James at:
TikTok: @j_cappola_fitcoach
Instagram: james_cappola
Click Here to Apply for 1:1 Coaching with LWA Coaching
Click Here to Purchase the Unposed Unbothered Journal!
Click Here to Download LWA's Free Transformation Blueprint
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We are starting something new in 2024, and that is having guests on the Born to Thrive Podcast. Our first guest is Dr. Julia Lerond
Julia Lerond, PT, DPT is a former professional figure skater who transitioned into the medical field by getting her bachelor's degree in exercise science and psychology in 2012, continuing on to get her Doctorate in Physical Therapy in 2015.
Through her own journey of transitioning from the demands of being an elite athlete to a college student and beyond, Julia has developed a passion for health and fitness in a much more relatable and sustainable way.
She had the privilege to work on Royal Caribbean as a performer straight out of high school and directly after retiring from the elite side of figure skating which led her into a downward spiral of binge eating, gaining close to 50lbs in just 8 months during her contract. Due to this, she was not offered a second contract which ultimately led to her starting college and starting her health and wellness journey as an adult.
ins Today, she loves working with her clients on body positivity as well as helping them get to their goals in a sustainable and healthy way. Through mindset changes and education, she hopes to bring a sense of joy and excitement into any wellness journey because moving towards a healthier version of yourself should be an amazing and happy experience!
(1:06) Intro
(8:30) Discipline after retiring from figure skating
(12:03) How can you go months without working out?
(16:00) Metabolism and activity as we get older
(22:20) Staying active when it's cold and dark
(27:00) How to be successful with your 2024 goals
(37:45) Stop saying you "fell off" with your goals
(40:00) Not a breakfast person
(46:40) Julia's day of eating
(1:00:08) Finding a balance between drinking alcohol and health
Follow Julia on IG @drjulialerond
Click Here to Apply to Work with Dr. Julia Lerond
Click Here to Apply for 1:1 Coaching with LWA Coaching
Click Here to Purchase the Unposed Unbothered Journal!
Click Here to Download LWA's Free Transformation Blueprint
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In this episode of "Born to Thrive," we dive into how LWA Coaching's 3-Step Surviving to Thriving Method actually helps people stop yo-yo dieting and gets real results. There is no gatekeeping and this episode goes through all three phases so that you can do it own your own in 2024.
(1:20) Alex's Yo-Yo Diet Journey
(3:00) Surviving to Thriving
(5:40) Earn the Right to Diet
(17:40) Do the Boring Work
(21:30) Time to Thrive
(29:00) Recap
Click Here to Apply for 1:1 Coaching with LWA Coaching
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JOIN US FOR OUR 200th EPISODE!! Where we discuss how to keep showing up for yourself even when you don't feel like it!
(2:30) Keeping the promises you make to yourself
(5:00) Why is Alex Happy?
(8:00) Is it self-care? or are you just numbing yourself?
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In this episode of "Born to Thrive," we dive into the rollercoaster ride of motivation. Learn why relying on it can be a slippery slope and discover practical tips for staying on track even when motivation is low. Tune in for a quick guide on what to do when you're not feeling motivated.
(3:00) Getting up when you're not motivated
(6:00) Navy SEALS training
(9:45) Relax and surrender, don't fight it
(11:45) Still show up
(15:40) You have more control than you realize
(16:45) 3...2...1...
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This impactful episode of "Born to Thrive" explores the transformative power of embracing change. Alex delves into the liberating notion that it's okay to desire personal transformation without shame. Discover how the drive for change propels you forward, guiding you toward becoming the best version of yourself.
Tune in as we discuss the mindset of continuous growth, emphasizing the philosophy of getting 1% better each day. The episode also unravels the myth of quick fixes, emphasizing the importance of discipline over shortcuts. Explore the concept of avoiding the ordinary and embracing a mindset that goes beyond societal norms.
Don't miss out on this insightful conversation that challenges conventional thinking and encourages you to reflect on your own journey
(2:00) You don't need to be ashamed to want to change
(5:45) Wanting a change keeps pushing you forward
(8:00) Best version of you
(11:30) Always wanting to grow
(13:30) 1% better
(17:00) Quick fixes are not discipline
(20:00) Don't be a normie
(23:45) What are your thoughts?
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Join host Alex Allen in this informative episode of "Born to Thrive," where we get a little uncomfortable and talk about how lack of awareness stops growth. Alex dives into her own experiences and some client experiences going over how to build self-awarness, and how without it, there is no change.
(2:00) Self-awareness is scary
(4:18) No self-awareness, no change
(8:20) The key to self-growth
(11:45) Insanity
(15:20) Admit when you're wrong
(16:48) Own the bad, to own the good
Click Here to Get the Free G.R.O.W Worksheet
-------------
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Join host Alex Allen in this transformative episode of "Born to Thrive," where we go over how perfectionism is the enemy of progress and getting results is more simple than many realize. We go over the G.R.O.W model of goal setting and how it's a little better than setting S.M.A.R.T. Goals. Plus we provide you with a free GROW worksheet so you can go through the process yourself.
(1:06) It's more simple than you realize
(4:40) You don't suck, you're just new
(6:15) The burning candle
(8:00) Perfection is the enemy of progress
(11:50) The only person judging you is you
(15:00) Be excited
(16:30) GROW Model
Click Here to Get the Free G.R.O.W Worksheet
-------------
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Join Alex Allen in this thought-provoking episode of the Born to Thrive podcast as we unravel the intricate connection between mental health and fitness goals. Explore the profound impact of our psychological well-being on our physical transformations and discover practical strategies to align mental and physical well-being.
(1:45) The gym doesn't replace therapy
(6:00) I'll be happy when...
(9:30) Stop chasing JUST fat loss
(12:05) Never good enough
(14:50) You shouldn't be giving up your life for fat loss
(18:30) Get your mental health in check
(21:00) Not being able to feel emotions is a weakness, not the other way around
(22:24) Action steps
-------------
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Join host Alex Allen in this transformative episode of "Born to Thrive," where we unravel the complexities of the all-or-nothing mindset. From defining its characteristics to exploring the neuroscience behind it, Alex provides actionable strategies to disrupt thought patterns and build a balanced lifestyle. Discover the science, challenge your perspective, and embrace a more sustainable approach to health and well-being. Tune in, celebrate small wins, and actively choose a path toward lasting vitality. It's time to break free from extremes and thrive!
(1:00) What is a all-or-nothing mindset
(5:00) Science behind all-or-nothing mindsets
(8:00) How you burnout
(10:00) Why we try to be perfect
(13:20) Perfectionism is validation for bad behavior
(15:45) Doing your best and all-or-nothing are not the same
(16:55) How to overcome the all-or-nothing mindset
-------------
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Join me, Alex Allen, in a candid conversation that redefines the narrative around failure. In this episode, we explore the resilience found in the face of setbacks, debunking the myth that failure signifies the end.
We kick off the discussion with my passion for superhero movies, setting the stage for a journey into personal growth and strength. Spoiler alert, as we draw inspiration from a pivotal moment in 'Infinity War' and explore its parallels to our own lives.
We unravel a powerful truth—it only takes one moment to change the course of your narrative. Discover how setbacks can become catalysts for personal transformation.
Digging deeper, we examine the profound impact of self-belief. Learn how cultivating confidence in your abilities can reshape your perspective on failure, turning it into an opportunity for learning and growth.
I guide you through the shift in mindset needed to navigate through failure. We dissect the elements that contribute to resilience and the mental fortitude required to persevere through challenges.
Small changes can pave the way for significant transformations. Join me as we discuss the ripple effect of making incremental adjustments in your life and how these seemingly minor shifts can drive meaningful change.
We celebrate the notion that failure is a stepping stone, not a roadblock. This episode encapsulates the spirit of resilience, growth, and strength found in the aftermath of setbacks.
Listen in as we unpack stories of triumph, share personal insights, and inspire a mindset shift that empowers you to view failure not as a conclusion but as a transformative chapter in your ongoing journey. This is more than a podcast; it's a conversation about resilience, growth, and the infinite possibilities that lie beyond failure.
(0:55) Why Alex loves superhero movies
(1:45) Infinity War Spoiler
(2:40) It only takes 1 moment
(5:50) The power of self-belief
(7:50) The shift you need to make
(9:45) Small changes are the reason for change
(11:28) Failure isn't the end
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Discover the often-overlooked key to a healthier lifestyle in this episode with Alex Allen. Join me in a candid conversation as I share personal insights and lessons learned about why I choose not to strength train solely for weight loss.
In this episode, we shift the focus away from the scale and explore the profound benefits of strength training beyond its impact on body weight. Drawing from my own experiences, I delve into the nuanced aspects of physical and mental well-being that are often missed in the pursuit of weight loss.
Throughout the conversation, we'll navigate the misconceptions surrounding strength training and why it's not just about getting bulky. Instead, we'll uncover the transformative power of building strength for a balanced and toned physique.
As we explore the journey beyond weight, I touch on the metabolic advantages of strength training and its surprising psychological impacts. This isn't just a discussion about fitness; it's a reflection on the holistic approach to well-being.
This episode goes beyond the conventional mindset, offering a refreshing perspective on strength training and its impact on overall health. It's not just about losing weight; it's about embracing a lifestyle that prioritizes physical and mental vitality.
(1:00) What is healthy?
(2:00) Why I wouldn't strength train just to lose weight
(3:40) Benefits of strength training
(5:50) Why you won't get bulky
(9:00) How you should feel after a workout
(11:30) Weight loss doesn't equal happiness
(16:00) Get your mind away from the scale
(22:00) Metabolic benefits of strength training
(24:15) Psycological impacts of sudden weight loss
(33:00) Happiness
-------------
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Today's podcast is a little different. This is a feature replay from when Alex was on LWA's COO and Assistant Coach Chris Heskett's podcast, Wild Nutrition, back in August.
Alex talks about her story from being a firefighter, doing stunts, modeling, becoming a personal trainer, and then ultimately starting her own coaching business.
Alex and Chris talk about mindset and how to overcome common hurdles, and issues in the fitness industry that drive them both crazy.
-------------
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Today Alex goes in depth about Self sabotage.
You know, when you want to change really bad, you know what needs to get done in order to change, but instead of doing what needs to get done, you do the opposite. Or nothing at all.
Here’s an example: You find out there’s a position open at work that you’re qualified for, which would be a promotion. You need to reach out to your boss to tell her you want to be considered for this. You figure…you’ll do it tomorrow. Tomorrow comes, and you’ll maybe send her an email at the end of the day. Next thing you know you’ve procrastinated all week, and now it’s Friday, the last day to submit your interest. And then it's 5:00, and everyone is going home…
So, why, why, why do we do this? I can’t tell you how many clients I’ve worked with that have had health and fitness goals they've put off for years. Even, when they had all the time and resources in the world to get it done.
WHY? Temporary insanity? Time stopped? Kidnapped by aliens?
Nope. Self-sabotage.
The bottom line is self–sabotage is a way to feel safe. It happens A LOT when people realize where they are and don’t like it, then they see what they could have if they change. Even though they want to change, the thought of going through the action of changing is too damn scary.
(0:50) Life update
(1:49) Becoming aware
(3:00) The pain of changing vs staying the same
(4:15) Instagram follower questions
(6:05) Drama and toxicity vs exciting
(8:00) Fear of validation
(9:50) Superficial health and fitness goals
(14:40) Undermining your success
(16:10) Figure out your self-sabotage
-------------
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In this episode of 'Born To Thrive,' Alex dives deep into the incredible journey of self-discovery and personal growth. She shares important life reminders and reflections that will leave you realizing just how far you've come.
Join the conversation as Alex reminds you that you're doing better than you think. It's easy to overlook your progress, but it's time to celebrate the small victories and reflect on your incredible journey. This episode is filled with insights and practical advice to help you recognize your own strength and resilience.
(0:30) Rack Up Wins
(2:00) Areas you're excelling at but just don't know it
(6:25) Don't compare to others
(7:06) You're doing better than you think
-------------
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(1:00) Giveaway
(1:25) What it means to be a people pleaser
(3:00) Where does people pleasing come from?
(4:05) How to break your people-pleasing habits
(7:30) You are capable of change
(8:10) Why Alex's dog, Chewy, doesn't sleep in the bed
In this episode of 'Born To Thrive,' join Alex as she shares her personal journey of breaking free from the people-pleasing cycle. From a lifetime of saying 'yes' when she meant 'no,' she's learned valuable lessons that can empower you to do the same.
Discover actionable steps and insights that will help you overcome the constant need to please everyone around you. It's time to put your own well-being first and embark on a journey of self-discovery.
-------------
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Welcome back to another episode of Born to Thrive!
We're talking about how to transform your identity and create the life you want to live. We discusses what identity is, why it's important, and how you can change it.
Alex also shares her own personal story of transformation, and how she was able to overcome her own limiting beliefs and create a life that she loves.
If you're feeling stuck in your current life, or if you're not happy with who you are, this episode is for you. Alex will give you the tools and knowledge you need to transform your identity and create the life you want.
(0:45) Alex's Battle with Mindset
(2:00) Your Identity
(2:50) Self Sabotage
(5:25) Decide Who You Want to Be
(6:42) Make a Movie About Your Life
(7:50) Write Your Story
(8:45) Your Sign for Change
-------------
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Welcome back to another episode of Born To Thrive with Alex Allen!
In this episode, we're talking about the importance of being real with ourselves when it comes to keeping the promises we make to ourselves, how to make a commitment to yourself and actually stick to it, and how you're setting yourself up to fail.
If you've ever struggled to keep your promises to yourself, this episode is for you. We're sharing insights and experiences to help you better understand the topic and how to apply it to your own life.
Time Stamps:
(2:00) Confidence and Happiness
(4:00) Savings Account Promises
(5:08) Don't Juggle
(6:50) Morning Routine
(9:30) More Doesn't Equal Better
(11:45) You Make Up What You Lack with Intensity
(13:00) You Don't Have to Like Yourself to Show Up
(16:00) Toxic Exes and Trusting Yourself
(17:20) Burnt Cookies
-------------
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I'm not sure where 2023 went exactly but we are approaching another holiday season and if you are like I once was and dreaded this time of year, I've got you. I want to share why owning your choices over the next few months are key to a happy, healthy, and mindful holiday season.
Time Stamps:
(0:19) Owning Your Choices
(1:30) Giveaway Coming Soon!
(4:54) Still Eating During the Day Before a Big Meal
(7:00) Stopping When You’re Full
(8:50) Mindful Eating
(10:15) Coping With Emotional Eating
(12:56) My Journal
(14:11) Setting Boundaries
-------------
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My team and I are working on some really exciting and transformative material for you when it comes to navigating the upcoming holidays and today's episode is an outline of one of the major topics we'll be covering. Do you feel like you know what to do but just aren't doing it? I want to help bridge this knowing-doing gap, explain why the pain of change needs to be greater than the pain of staying the same, some actionable steps, and more!
Time Stamps:
(0:28) Diving Deep Into Mindset Recently
(1:18) Bridging the Knowing-Doing Gap
(3:40) Pain of Staying the Same > Pain of Change
(6:00) Being Diagnosed with PCOS
(9:49) Action Steps From Here
(12:26) If I Do This, Then What?
-------------
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After a much longer than anticipated break, I am back and I have a HUGE ANNOUNCEMENT at the end of this podcast! The topic of today's episode is ironically part of why my announcement took me so long and why we need self-responsibility combined with accountability.
Time Stamps:
(0:20) I Know It’s Been Awhile
(2:20) Coming In with an Open Mind
(2:53) Moved 3 Times in July
(4:16) Accountability and Self-Responsibility
(8:50) You Need to Communicate
(13:30) Where Accountability Plays a Huge Role
(14:46) The Fear of Accountability
(18:45) Becoming Unstoppable
(21:41) Don’t Miss Twice
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Tune in to this powerful episode and start embracing the amazing person you've become.
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There's a connection whether you want to admit it or not between the amount of self-belief you have and your ability to lose weight. Trust me, as someone who's gained and lost both 60lbs and 40lbs, I can tell you my beliefs were a large part of why I finally was able to stop yo-yo dieting. Ultimately, we must look at our limiting beliefs and begin to challenge them. I'll explain why and some other tips in this episode.
Time Stamps:
(0:25) Self-Belief and Your Health Goals
(2:50) Challenging Your Current Limiting Beliefs
(6:15) How to Challenge Limiting Beliefs
(9:15) The Power of Affirmations
(10:10) Goal Setting
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This one may hit hard and sting a bit but my hope is it helps you in the long term. In today's episode, I want to discuss understanding toxic relationships, signs of emotional abuse and codependency, and some action steps that have helped me distance myself from toxic relationships.
Time Stamps:
(0:20) Understanding Toxic Relationships
(2:32) The Struggle Love
(5:48) Signs of Emotional Abuse and Codependency
(7:40) Will Smith Example
(9:20) Action Steps
(10:46) Seeking Out Support
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It's time we nurture your inner strength and no better day to do than right now! I want to talk about the connection between confidence and self-esteem as they are similar but two different concepts. I want to give you an example of someone extremely confident for context, why you should take care of yourself more, and why you shouldn't listen to everyone's opinions.
Time Stamps:
(0:18) The Connection Between Confidence and Self-Esteem
(4:15) Logan Paul Example
(9:04) Taking Care of Yourself
(10:54) Don’t Take Advice From Everyone
(13:00) Undercover Billionaire on Discovery+
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Training at Alphaland reminded me how easy it is to fall into the comparison trap and think the world is a certain way when it's not. The people that workout at Alphaland represent the top 1% of physiques and I'm reminded of this when I go out into the real world. Listen in as I talk about my experience with comparison and how you can avoid this trap.
Time Stamps:
(0:19) The Comparison Trap
(1:30) Inspired By Alphaland
(4:00) Seeing Normal Human Beings
(6:25) My Parents Did Not Buy Me a Car
(9:52) Hard to Acknowledge Mindset Progress
(10:44) You Are the Only You Out There
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One of if not the most important pillars of success is our ability to be resilient during the pursuit of our goals. Our goals are things we don't have yet and we are bout to come up against challenges, obstacles, and roadblocks. This is a sign you are on the right path. Listen in as I explain my thoughts on starting over and over again ask yourself what you really want.
Time Stamps:
(0:16) Talking About Resiliency
(1:13) Starting Over Again and Again
(5:02) The Light Bulb Quote
(10:00) Ask Yourself What You Want
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It's time we unpack our inner dialogue. Okay, I talk about it a lot but I wanted to explain this concept from a different perspective because I meet so many individuals that struggle with their inner voice. There are many factors including your upbringing and from an evolutionary perspective that contribute to your inner critic and I want to give you tips and strategies to overcome some of these negative thoughts.
Time Stamps:
(0:18) Unpacking Our Inner Dialogue
(3:50) Your Self-Talk
(5:15) Examples of Studies Around This Topic
(6:39) The Role of Your Upbringing
(8:40) My Dad and I’s Relationship Growing Up
(12:50) Academic Excellence and Never Doing Good Enough
(16:15) Cognitive Restructuring
(18:05) Hyping Chewie Up
(20:30) Action Steps
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Doubt keeping you from living your best life? Do you want to start showing up for yourself the way you desire to? Doubt keeps people stuck and I've been there too. I want to share with you some strategies that have helped me quit doubting myself and pursue my best life.
Time Stamps:
(1:10) The Irony of This Episode
(3:10) Shakespeare Quote
(5:10) Being Surrounded By Doubters
(8:45) Why I Love Shark Tank
(14:45) Giving Yourself Credit
(16:36) Be Nice to Yourself
(18:31) Avoid the Comparison Trap
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I am constantly reminded of the importance of setting boundaries in all areas of life and I thought it was important enough to talk about again! Whether it's with your mental health, work, or the gym sometimes, boundaries help us avoid burnout and stay true to our goals and desires. I want to share why you're never less than anyone else and my probably controversial opinion on having a wedding.
Time Stamps:
(0:28) Setting Boundaries
(2:40) Boundaries with Mental Health and Work
(3:35) Other People’s Boundaries
(14:20) You’re Never Less Than Anyone Else
(19:12) Wedding Example
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I recently saw a tweet (giving credit where credit is due) that inspired this episode on how we can structure our to do list's and simultaneously create boundaries and personal freedom. If you haven't been able to do the things you want to do for yourself in awhile and feel like you're always doing things for other people, this is a can't miss episode.
Time Stamps:
(0:28) Short Episode Inspired by a Tweet
(1:40) The Tweet
(5:08) Where Boundaries Come In
(7:12) Upgrading the To Do List
(11:10) Please Share with a Friend
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I had a friend ask in one of my group chats for permission to take a nap… I said bro… yes it's okay to take a nap and rest. The grind mentality has been shoved down our throats as the only way to success and that's just not true. Hobbies are important. Rest is important. Your life outside of your career is important. Let today's episode be a reminder of that.
Time Stamps:
(2:00) Feeling Like You Always Have to Be On
(5:20) Making Time For Hobbies
(8:36) Building Muscle and Rest
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You've probably heard this phrase thrown around a lot on the internet and no I'm not promising you a completely new body in 30 days. What I will promise you is if you do the things I am sharing with you in today's episode, you'll be unrecognizable from 30 days ago and you will have set yourself up for life long habits that will serve you in getting the body of your dreams down the road.
Time Stamps:
(1:05) Being Unrecognizable in 30 Days
(2:57) Defining a Habit
(5:31) Sleep
(10:30) Protein and Veggies
(12:15) Increasing Your Steps
(13:09) Drink Water
(14:48) Don’t Be a Dick to Yourself
(17:27) Master Your Habits
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Different style of episode today and one I hope you go back to in the future. I took some time to write out some life truths I've learned in my time on this planet but here's the catch: I'm not going to explain them. Take them as they are and agree or disagree. These are true to me right now and hopefully they serve you too!
Time Stamps:
(0:20) 20 Quick Life Truths
(1:00) What I Try to Instill in My Little Sisters
(2:10) My List
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I am constantly reminded in all areas of life that discomfort in the short term will lead to growth in the long term. In today's episode, I want to define discomfort and growth, what optimal anxiety looks like so we aren't overstressed but still performing at our best, looking at situations as growth opportunities, and more!
Time Stamps:
(0:18) Discomfort=Growth
(2:10) Defining Discomfort and Growth
(5:17) Optimal Anxiety
(10:40) Reframing to A Growth Opportunity
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I hate to break it to you: the gym isn't your therapy. While exercise can help with mood and overall health, it doesn't replace therapy and personal development work. Before you disagree, listen to this episode as I explain why I believe this!
Time Stamps:
(0:26) The Gym Isn’t Therapy
(3:15) The Benefits of Exercise
(5:02) My Struggles with Anxiety and Depression
(6:07) Walking is HUGE
(7:18) Integrating Personal Development Practices
(12:23) You Can’t Outrun or Outlift Your Problems
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One of the biggest things we work with clients on at Lifts with Alex is making nutrition a sustainable, healthy habit for life. What do I mean by that?
With the amount of diets you are bombarded with on social media, it's no wonder why the topic of nutrition is confusing and even harder to "stick" to one. We need to find a personalized solution for YOU specifically and that's why finding a sustainable plan for YOU is key!
I want to share with you how you can find sustainable nutrition in your life and give you a few real world tips I use and that our clients use as well!
Time Stamps:
(0:17) Talking Nutrition
(1:30) Sustainable Nutrition
(4:45) The Most Important Thing I’ve Learned About Nutrition
(6:47) Mindful Eating
(8:55) You Can Always Go Back to Your Food
(11:50) The Magic of Rotisserie Chicken
(13:10) Accountability and Support
(13:50) Meal Prep in Advance
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If you listened to Monday's episode, you'll know I just got back from a fitness business conference and what was talked about is fresh in my mind. Something in particular has stood out to me for awhile and I've been a fan of Tom Bilyeu and his wife Lisa for a long time. One of his most memorable quotes is, "the most important thing is what you think about yourself when you're by yourself". So many people can't stand to be with themselves in silence with their own thoughts. I want to explain why this is so important, especially in today's social media age.
Time Stamps:
(0:40) CoachingCon and Tom Bilyeu
(1:45) My Journey of Self-Acceptance
(3:35) Why Self-Acceptance is Important
(8:03) Sense of Validation and Social Media
(11:26) Call Yourself Out on Your BS
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Are you letting fear get in the way of starting something you know is best for you? Fear is normal but we don't have to let it hold us back. I just got back from a business conference and one of the central themes of each presenters talk was feeling fear and taking action despite the fear. Sound familiar? Listen in as I explain how to navigate fear and go after what you want.
Time Stamps:
(0:20) Just Got Back from CoachingCon
(0:58) Talking Fear
(2;50) Fear is Normal
(4:41) Ask Questions
(7:00) People Will Judge You Regardless
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Are you letting fear get in the way of starting something you know is best for you? Fear is normal but we don't have to let it hold us back. I just got back from a business conference and one of the central themes of each presenters talk was feeling fear and taking action despite the fear. Sound familiar? Listen in as I explain how to navigate fear and go after what you want.
Time Stamps:
(0:20) Just Got Back from CoachingCon
(0:58) Talking Fear
(2;50) Fear is Normal
(4:40) Ask Questions
(7:00) People Will Judge You Regardless
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You know I love me some accountability talk but I wanted to talk about it on today's episode from a slightly different lens. I admit that I am really hard on myself and this has positives and negatives to it. Listen in as I define accountability so we are on the same page and how you can use it for your personal growth.
Time Stamps:
(0:44) Defining Accountability
(2:34) I’m So Hard on Myself
(4:30) Having a Shared Goal
(6:20) Google Is Your Best Friend
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There's a lot I want to unpack in this episode and it stems from many of the conversations I've had with friends recently, mainly around confirmation bias. It's easier to interpret any new information we receive through our existing beliefs about the world instead of challenging our own beliefs. In those challenges is where growth and new opportunities happen. I want you to really think about who you ultimately want to be in this life and what you can change to get there.
Time Stamps:
(0:18) Confirmation Bias
(1:30) What I See As a Coach
(3:28) Who Do You Ultimately Want to Be?
(7:12) What Can I Change?
(8:15) My Best Friend Example
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You've probably heard the saying, "your mind gives you before your body" and that your body is only at 40% of its capability. I've seen this so much from my decade long career as a personal trainer and a group fitness instructor and now an online coach. The resilience you build in fitness and the gym will give you a sense of accomplishment in all areas of your life. Listen in to learn what I mean.
Time Stamps:
(0:18) Building Resiliency Through Fitness
(3:20) Your Mind Gives Up Before Your Body
(6:50) Sense of Accomplishment in All Areas
(7:50) Getting Out of Your Comfort Zone
(10:45) Choose Your Discomfort
(11:02) Practical Tips
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I recently had a business incident that sparked the topic of this episode because I know you've probably felt like this at least once in your life or you're currently dealing with this. What feels like loss after loss can feel defeating and internally discourage us from pushing forward. This is why having an outside perspective is so important and I want to remind you of our brain's hard wiring and what to do about it.
Time Stamps:
(0:18) What To Do When Nothing Goes Right
(2:40) What Happened Financially
(3:45) Our Brain’s Negativity Bias
(6:18) Leaning Back into Coping Strategies
(12:08) Give Yourself Grace
(13:32) If You Hate Asking For Help
(14:54) Lifestyle Resilience
(19:00) Stop Standing in Your Own Way
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Short and sweet reminder for you that it's okay to not be okay. I want to also remind you about the importance of practicing gratitude.
Time Stamps:
(0:25) Quick Mindset Reminder
(1:05) It’s Okay to Not Be Okay
(2:41) Practicing Gratitude
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I've seen self-sabotage creep up in my own life and my friend's lives and it can be the most frustrating thing to handle. I want to help you avoid self-sabotage so in today's episode, we are going to define self-sabotaging behavior, why individuals would self-sabotage themselves, action steps to take, and more!
Time Stamps:
(0:20) Self-Sabotage
(2:03) Defining Self-Sabotaging Behavior
(6:00) Going Out to Eat Example
(8:12) Bringing Awareness In
(9:03) The Fear of Success
(10:23) Low Self-Esteem
(14:10) Action Steps to Take
(14:20) Mindfulness
(16:01) Cognitive Behavior Therapy
(20:15) Set Realistic Goals
(22:23) Get Support
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I can't believe I haven't done an episode like this yet covering one of my favorite topics! I love talking habits and behavior change because this is one of the biggest reasons I've gotten to where I am now. How are establishing and solidifying habits better than relying on motivation? Listen in and find out!
Time Stamps:
(0:20) Talking Habits and Long Lasting Change
(2:13) Defining Motivation
(4:06) Intrinsic vs Extrinsic Motivation
(6:55) Books on Habits
(9:24) Understanding Your Cues
(11:19) Breaking Habits Can Be Really Tough
(12:31) Sustainable Change
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Assertiveness can, from another perspective, come off a certain way but I want to explain what assertiveness is and the psychology of assertiveness. I struggled with assertiveness in the past and I want to share some tips and insight on how I became more assertive in my everyday life.
Time Stamps:
(0:26) Just Celebrated International Women’s Day
(3:24) What Assertiveness Actually Is
(7:00) The Psychology of Assertiveness
(9:48) Enrolled in Kickboxing
(14:23) Reflect Before Responding
(17:25) Gradual Exposure
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Trust is one if not the most important thing in my life when it comes to both relationships and career. Once that trust has been broken, it's extremely difficult to build it back up. I want to share with you my perspective and thoughts on trust, earning trust, why you should challenge assumptions with logic, and more!
Time Stamps:
(0:36) Defining Trust
(4:15) Expectation of Trust
(8:06) The Harsh Truth
(10:01) Rather Be Alone Then Not Trust Another
(12:45) My Beef with Earning Trust
(18:18) Challenging Assumptions with Logic
(19:02) Consistency
(24:06) Opening Up/Vulnerability
(27:43) Don’t Be a Dick
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Not sure if you've been paying any attention to this feud between Selena Gomez and Hailey Bieber but it's something we can learn from. Toxic behavior is incredibly energy depleting and keeping you from thriving whether you participate in or just simply are just surrounded by it. I want to explain the situation in context and what we can learn from it.
Time Stamps:
(0:20) Talking Mean Girls
(2:32) Toxic Ass Sh*t
(3:32) Mean Girl Behavior
(10:40) My Experience with Insecurity
(12:46) Overcoming Mean Girl Behavior
(13:28) Self Awareness and Self-Reflection
(19:19) Empathy and Compassion
(21:07) My Main Goal
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Another one of my favorite and most popular episodes I wanted to highlight this week! Enjoy!
It is so amazing to be selfish! Hear me out… I'm not the biggest fan when it comes to the actual definition of being selfish. I look at it differently. I want you to listen to this episode with an open mind as I explain why you should be more selfish with your life and start prioritizing yourself more.
Time Stamps:
(0:16) Being Selfish
(0:30) Please Share, Rate, and Review!
(1:06) Definition of Selfish
(4:27) Since Prioritizing Myself…
(8:30) You Deserve to Be Selfish
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Wanted to share one of the most popular Born to Thrive episodes I released in July 2021!
Another episode inspired by social media and while social media has its pitfalls, it allows us to realize and understand that the thoughts and events we experience aren't as unique as we make them out to be. Someone else has been in your shoes before and that's comforting but it doesn't negate the feelings we have. I want to share with you a few things from my past and what I'm currently going through in hopes you share with me back!
Time Stamps:
(0:15) Inspired by Social Media Again
(2:11) You’re Not Alone
(5:30) The Importance of Sharing
(7:28) Would Love to Hear Your Story!
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You are worth being chosen by someone who wants all the things that make you, you. I can't tell you the amount of times I tried to convince someone to choose me and conform to what they wanted all to be left feeling empty and resentful. No more! I know it can be painful to be alone but it's worth the wait for someone who truly values you.
Time Stamps:
(0:24) Letting Go Of A Toxic Relationship
(2:00) “I Can Change Them”
(4:10) It Can Be Painful
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We all get overwhelmed sometimes and it's completely normal. That said, I wanted to give you 5 reminders in today's episode that have really helped me when I get overwhelmed. We'll talk about self-compassion, talking to other people about your overwhelm, why taking breaks is not only okay but necessary throughout the day, and more!
Time Stamps:
(0:19) Talking Mental Health
(1:40) What is Chronic Overwhelm?
(4:17) Practice Self-Compassion
(7:00) Talk to People
(9:50) Taking Breaks is Okay
(12:34) Negative Thinking Patterns and Overwhelm
(15:57) Focusing on the Present Moment
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Sadness and "negative" emotions are not only okay to have, but sometimes they are necessary. The feelings of happiness wouldn't exist without the feelings of sadness. It's important to understand and feel all of your emotions. I want to share how to handle sadness and be mindful, why you should make space in your life to make mistakes, and more!
Time Stamps:
(0:30) It’s Okay to Be Sad
(2:15) Understanding Emotions Like Jealousy
(4:35) Space to Make Mistakes
(5:20) Handling Sadness and Being Mindful
(7:37) Take Care of Yourself
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Yup you read that right. I don't hate ALL things about the industry… but as a whole? There's a lot that needs to be improved. Listen in as I explain why I feel this way, why we should be creating impact over everything, and more!
Time Stamps:
(0:20) Why I Hate the Fitness Industry
(1:40) Something a Past Mentor Told Me
(3:52) Impact Over Everything
(5:23) Unrealistic Expectations
(8:25) Small Actions and Filling the Gaps
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Some tough love coming in your ears today as I want to talk about how self-limiting beliefs impact your life and will hold you back. I have had many self-limiting beliefs I've had to work through in my 29 years on this planet and, through that work, I've learned so much about myself and how to incorporate more positive self-talk into my life. We'll discuss how to incorporate more positive self-talk in this episode and I hope you take this episode as encouragement to be the best you can be!
Time Stamps:
(0:26) 29 Reference
(0:48) Tough Love Alert
(1:50) Self-Limiting Belief
(4:16) The Funny Thing
(7:35) Positive Self-Talk
(8:52) Ways to Incorporate Positive Self-Talk
(11:42) Journaling
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As a society, we tend to assume things about people because it's much easier to that then go find out the truth four ourselves. One assumption is that I am much older than I am. I just got back from Vegas celebrating my 29th birthday and had so many unexpected surprises happen! A lot of assumptions come down to misinterpretations or miscommunication and we need to practice more empathy in our lives to thrive.
Time Stamps:
(0:18) Talking Assumptions
(4:36) Conspiracy Theorist?
(9:05) Misinterpretations or Miscommunication
(12:40) Phone Example
(14:20) Practicing Empathy
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In honor of my 29th birthday in a few days, I wanted to share with you 29 lessons I've learned while on this planet we call Earth. It's crazy to think I only have one more year in my twenties but I'm aging like fine wine so I'm not stressing about it. Let me know your favorite lesson or one that stood out to you!
Time Stamps:
(0:25) Happy February and My Scholarship Opportunity for You!
(2:28) Temporary People
(3:54) Prioritizing Self Care and Self Love
(7:34) Sticking to Clear Boundaries
(12:45) Focus on Your Growth and Development
(14:41) Be Comfortable Being By Yourself
(18:47) Letting Go of Perfectionism
(20:15) Being Kind to Yourself
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We all have a tendency to retreat into ourselves when we're struggling and, while this may make sense at the time, we have another option that will help us more in the long term. Learning to reach out for support and connection is something I'm still learning but it's so important. Listen in as I explain why and how to be a better friend when someone reaches out to you.
Time Stamps:
(1:18) My Scholarship Opportunity for You!
(4:04) What To Do Instead of Retreating Into Yourself
(5:37) The Lone Wolf Mentality
(8:13) Being Present and Listening
(13:00) Please Share, Rate, and Review
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Are you tired of settling for less in your dating life? We need to start dating with more self-respect. I want to talk about how to do date more intentionally, why excuses from a potential partner are a giant red flag, and more!
Time Stamps:
(0:21) Dating with Self Respect
(1:30) Caveat to My Post
(6:58) Making Excuses is a Giant Red Flag
(9:24) Would Love to Hear Your Thoughts
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Whether it's a diet or a relationship, forcing things can only lead to discouragement and disappointment. We need to focus on what we can control and what's best for us long term. Listen in as I explain more and why this is so important.
Time Stamps:
(0:23) We’re No Longer Forcing Things
(2:45) Having a More Accepting Mindset
(4:41) Focusing On What You Can Control
(6:28) Forcing Relationships
(8:53) Restrictive Diets and Workouts
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If you're an Enneagram 3 like me, you always feel like you can do more or that you should be farther ahead. I'm here today to remind you that you're doing better than you think. You're not a failure and social media is a highlight reel.
Time Stamps:
(0:39) You’re Not a Failure
(2:30) Tik Tok Influencer Example
(7:56) Signs You’re Doing Better Than You Think You Are
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Ladies, are you tired of constantly dwelling on past regrets and feeling like you're stuck in a rut? Join me on today's episode as I discuss living a life with no regrets. We'll dive into some of my relatable stories as well as provide actionable tips and advice on how to make better decisions and live in the present moment. From career choices to relationships and everything in between, I'm here to empower and inspire you to create the life you deserve. Tune in now and let's start living a life with no regrets together.
Time Stamps:
(0:16) Living a Life with No Regrets
(3:23) My Many Lives
(4:50) Setting Realistic Goals
(7:35) I Ruin the Ending for Movies for Myself
(10:58) New Client Example
(14:20) Learn to Let Things Go
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Ladies, do you often find yourself sacrificing your own needs for the sake of others? Are you constantly saying 'yes' even when you want to say 'no'? If so, this podcast episode is perfect for you. In today's episode, we will dive into the harmful effects of people-pleasing on women and explain why being too nice isn't actually a good thing. Not only can it lead to feelings of resentment and burnout, but it can also prevent you from achieving your own goals and living authentically. Join me as we explore the importance of self-care and setting boundaries in order to lead a happier, more balanced life.
Time Stamps:
(0:20) Inspired By The Devil Wears Prada
(1:32) Being Too Nice Can Hold You Back
(2:08) Spoiler Alert to Anyone Who Hasn’t Seen Lion King
(5:32) Being “Mean” and “Dramatic”
(6:55) Food Example
(11:35) My Prioritization List
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This episode is some tough love for you and I've been where you are before if you feel like you're making excuses for the life you have instead of going after the life you want. I want to share the importance of seeking out support, taking action, and fighting through the fear of failure.
Time Stamps:
(0:19) Talking Excuses
(2:45) How Important is Your Goal to You?
(5:52) Seeking Out Support and Answers
(8:50 Taking Action
(11:44) Fighting the Fear of Failure
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Are you settling for what you want in your relationship or what you truly deserve? This is some tough love if you find yourself constantly making excuses for your partner or you are being strung along by someone who isn't ready to commit but you are.
Time Stamps:
(0:25) Want vs Deserve in Relationships
(1:34) Example
(6:18) “I’m Ready for a Relationship”
(10:42) Your Reminder
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I want to remind you to live the life YOU want in this new year, whatever that looks like for you. You'll probably be judged by others and that's okay. Your life isn't for them. If you're feeling jealous about someone else's life, I would ask you why? All that and more in today's episode!
Time Stamps:
(0:22) Have You Been Called a Grandma?
(0:50) Life Expectations
(3:02) Why Are You Jealous of Someone Else?
(7:32) A Reminder to Live Your Life
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It's so easy to hop on social media and feel sad that you're not living someone else's glamorous life or doing more. I get it, I've been there and it still creeps in. I want to provide a perspective shift on this topic and remind you about appreciation but also the freedom to pursuit whatever you want in this life.
Time Stamps:
(0:22) Can’t Believe 2022 Is Coming to An End
(1:40) Appreciate the Time You Have
(3:50) The Rock As An Example
(5:55) My Past Lives
(9:10) Live Is Short But…
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It's that time of year where everyone is excited to set their New Years' resolutions and goals for 2023 and I love that but… after those goals are set, many people make a mistake. They don't think about the systems and habits that will lead to them getting the goal they want. I want to remind you of the importance of systems and habits after setting your goals and what you should focus on.
Time Stamps:
(0:29) I’m Obsessed with Habits
(1:45) The Goal of Deadlifting 500 Pounds
(4:00) The Rock
(9:00) What We Should Focus On
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As we wrap up 2022, I wanted to share 22 things (I think LOL) that have served me well in life and that honestly have saved my life. You've probably heard me talk about some of these before but sometimes, we need reminded more than we need taught.
Time Stamps:
(1:13) 22 Things I’ve Learned Throughout My Life
(2:54) Take Action
(3:25) We Don’t Get Closure
(6:17) We’re All Doing Our Best
(9:30) Your Treatment vs Treatment of Others
(12:13) Trust Your Gut
(14:00) Humans Are Inconsistent
(15:50) Being Your Own Best Friend
(19:10) You’re More Than Enough
(21:06) Love Yourself
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Are you not experiencing the life you want and waiting on experiencing it with other people? I used to be this way too. It was much easier to scroll on my phone and watch other people living the life I wanted to. No more for either of us! I want to share why you should breakout of this and start living life the way you want!
Time Stamps:
(0:20) Sick… Again
(1:30) What I Used To Do
(4:00) Thoughts and Expectations of Others vs My Own
(6:36) The Wilderness Must Be Explored!
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Do you feel like you're struggling with commitment issues? Whether it's from past events or your attachment style, it's understandable to have commitment issues. I want to share my experience with them and what has helped me with commitment.
Time Stamps:
(0:25) Talking Commitment Issues
(1:20) Why Do We Have Commitment Issues?
(4:02) Being Ghosted
(7:40) Are You Creating Excuses?
(8:52) Be Objective With Yourself
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You don't have to apologize for directing communicating with someone else despite what society may think or say. You're not a bad person for directly saying, "No" with no reason following it. The recent Buffbunny Ball experience got me thinking about an important topic I wanted to share with you today.
Time Stamps:
(1:26) Inspired By the Buffbunny Ball
(3:02) Doing a Self-Check
(5:55) You Don’t Need to Lie
(7:41) Over-Apologizing
(11:30) My Friend Zach Example
(15:20) Your Opportunity
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I covered food and the holidays in my last episode and I wanted to cover a topic that is more mindset focused. Being alone during the holidays. As someone who moved right before Thanksgiving last year away from family, it was tough. I've learned how to connect virtually with my family during this time and I want to share those with you along with some other valuable tips!
Time Stamps:
(0:25) Navigating the Holidays Alone
(1:54) Reframe Your Expectations
(7:55) Opportunity for Connection
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This time of year can be tough when it comes to food and I've been there before too. I want you to remember that it's only a few meals out of the year so it's not going to kill your progress but I also want you to be mindful of your fullness cues so you can feel your best.
Time Stamps:
(1:00) Education About Food Around the Holidays
(4:50) Our Society and Food
(5:34) Fullness Cues
(6:35) Activity and Family Time
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Who you ultimately want to be is up to YOU. No one else. Who you want to become takes a level of ambition and discipline so I want to talk about those two concepts, why you need to do more doing instead of trying, my thoughts on failing safely, and more!
Time Stamps:
(0:18) Ambition and Discipline
(2:45) Who You Want To Be Is Your Decision
(5:28) Being An Adult
(11:28) Try vs Do
(13:36) Failing Safely?
(18:10) Fact Checking - Jim Kwik’s Book Limitless
(20:50) Fake Urgency
(21:55) Main Takeaways
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When I put a mic on at the gym and start recording content, I want to start complaining to be more relatable. That's not actually how I feel though. I want to share a quick Monday Motivation on why complaining won't get you to where you want to go.
Time Stamps:
(0:45) Challenging Your Thoughts
(1:45) I Would Always Complain
(4:07) Bring Self-Awareness To Your Life
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Can we hack our happiness? Today's episode, like many, is inspired by a Tiktok and I want to share my thoughts, experiences, and what I've learned about happiness.
(0:20) Hacking Your Happiness
(2:00) My High School Days
(4:13) Being Conscious of Our Actions
(7:48) Looking Back Through Rose Colored Glasses
(12:35) Relationship Example
(13:45) Baseline of Happiness
(17:48) The Extremes
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Sometimes, it feels like the world is conspiring against you. I've felt it too and I promise it's not; it's in your head. I want to give you some actionable steps and reminders on how to keep going during those times.
Time Stamps:
(0:30) How to Keep Going When Nothing is Going Right
(1:45) You Can’t Control Over People
(2:19) Keep Your Standards High
(5:45) You Can Make a Change At Anytime
(7:21) Don’t Beat Yourself Up
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I've had many iterations and past lives and I'm here to tell you that it's okay! We are supposed to grow and move on from certain things and I want to remind you of that.
Time Stamps:
(0:23) Killing Your Old Identity
(0:45) My Past Lives
(3:55) Biggest Lesson of Moving On
(7:40) Your Reminder
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We all have our own timeline when it comes to life and I want to remind you of that today. You are right where you need to be and I want to share with you how to get what you want from right where you are today <3
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I am constantly reminded of the importance of setting boundaries in all areas of life and I thought it was important enough to talk about again! Whether it's with your mental health, work, or the gym sometimes, boundaries help us avoid burnout and stay true to our goals and desires. I want to share why you're never less than anyone else and my probably controversial opinion on having a wedding.
Time Stamps:
(0:28) Setting Boundaries
(2:40) Boundaries with Mental Health and Work
(3:35) Other People’s Boundaries
(14:20) You’re Never Less Than Anyone Else
(19:12) Wedding Example
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Short but sweet Monday episode for you on around setting the standard for your life. The most important question is, "how do you think of yourself?" Listen in as I explain!
Time Stamps:
(0:33) Thank You For the Messages
(0:58) Setting the Standard
(2:58) How Do You Think Of Yourself?
(4:00) Action Steps
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I'm here to tell you that you don't have to drink to have fun and have a great time! I am not against alcohol but I don't consume it anymore and haven't for 5+ years and still have a great time with friends. I want to share a bit of my past when it comes to drinking, how surrounding myself with others who don't drink has allowed me to experience new fun things, and why you have the permission to choose.
Time Stamps:
(0:20) Talking Alcohol and Disclaimer
(2:26) I Get Terrible Hangovers
(4:20) Finding New Fun Things
(6:30) Permission to Choose
(8:50) Your Reminder
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I've talked about this topic before but wanted to revisit it as a human who is not single during the holidays this year but spent many holidays single… yes it can be lonely. Won't argue there but I want to share how I was able to handle the loneliness and how to think about other things in your life.
Time Stamps:
(0:26) Being Single Around the Holidays
(3:00) Handling Loneliness
(5:20) Give Yourself an Opportunity to Think About Something Else
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Today's episode was inspired by the Disney/Pixar Inside Out and we're going to talk about emotions when it comes to negative self-talk. We have to remember that we are human and having a spectrum of human emotions is okay. When the negative emotions become chronic is when it becomes a problem. I want to share my thoughts on overcoming negative self-talk while also reminding you that you are a human being.
Time Stamps:
(0:10) Overcoming Negative Self-Talk
(1:02) Inspired by Inside Out
(3:28) Negative Emotions Are Okay
(7:20) I Am Also a Human Being
(8:28) Time Traveling
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As someone who has taken years to build their self-confidence, I started with very little. Several factors contributed to this but I wasn't always this person. I worked on her, gave myself grace, and pushed myself by taking action. I want you to have the self-confidence to live the life you're meant to live so I want to talk about how to build self-confidence.
Time Stamps:
(0:10) Confidence
(0:50) Please Share, Rate, and Review
(3:30) Social Media Isn’t Self Care
(6:30) Self-Criticism
(7:20) Taking Action for Sake of Action
(8:05) Social Media Example
(12:44) The Importance of Exercise
(15:43) Chewie Example
(17:48) Create Action Steps
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Are you dating someone because of their potential or who they currently are? This is something I've dealt with a lot in my life and I see it with clients and friends too. I want to share some factors and aspects when it comes to dating and hopefully this gives you clarity on dating and what you want!
Time Stamps:
(0:20) Dating for Potential vs Current Reality
(1:40) Teacher By Nature
(3:02) Ignoring Red Flags
(5:12) People Aren’t Fixer-Up-Ers
(6:55) Feeling Constantly Disappointed?
(7:29) Stopping the Cycle
(8:39) Please Share, Rate, and Review
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Short and sweet Monday Motivation episode for you that was inspired by a tweet on feedback and lessons learned. I have the quote ready word for word (yay me!) and it's a great reminder if you feel like you keep learning the same lessons from life.
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I'll say it: grind mentality/culture makes me cringe. Getting 4-5 hours of sleep a night and bragging about it isn't a badge of honor. It will catch up to you eventually. Sleep is so important to our long term success! I want to share with you my thoughts on productivity in 2022, a model you can use to help your productivity, and why you should ditch the grind mentality.
Time Stamps:
(0:18) Talking Productivity
(1:40) Important Quote on Productivity
(4:08) Why Sleep Matters
(4:55) The Pomodoro Method
(7:45) Be The Most Productive Version of You
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It's easy to focus on what we are lacking in our lives. I want to remind you of the power of gratitude and focusing on the good. I want to share a story from my life to drive this point home and remind you that acknowledgement is the ultimate power.
Time Stamps:
(0:17) Talking Gratitude
(2:35) Focusing on the Good and Positive
(6:30) The Individual Matters
(7:27) Acknowledgment is Power
(10:14) Your Reminder
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My recent career change along with a conversation with a friend sparked this episode on why you know more than you think. My intention since I started work is to work hard and overdeliver and I continue to do that at BuffBunny but I still have moments of panic when it comes to my work being evaluated. I've been able to change my mindset on how to take criticism and it's made a huge difference. Listen in as I explain more!
Time Stamps:
(0:15) Weekly Question with a Friend
(1:30) Shameless Plug for BuffBunny
(3:11) Work Hard and Overdeliver
(5:30) Being Critiqued in My Younger Years
(9:40) You Don’t Have to Turn Your Passion Into a Job
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A recent Tiktok commentor on Andrew's account got me to thinking how much I've matured when it comes to insecurity within relationships. In my past, I would have worried, stalked the other girl, compared myself, and go down a spiral. Now, I am in a much more secure place and know the value I bring. Listen in as I explain how I have built this confidence and security.
Time Stamps:
(0:20) Andrew’s Tiktok Admirer
(3:40) I Can Be Alone
(5:42) Trying New Things
(8:30) Asking “What’s Wrong with You”
(9:30) My Advice for Heartbreak
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Are you a chronic people pleaser or a recovering people pleaser? Have you found the line between helping people and being that people pleaser? I have struggled with this a lot in my life and wanted to talk about the difference between things in your control vs the things outside of your control and how to handle both.
Time Stamps:
(0:20) Diary of People Pleaser
(0:55) Helping People vs People Pleasing
(4:50) Your Locus or Sense of Control
(9:10) Examples of Things Out of Your Control
(13:36) Focusing on What You Can Control
(14:10) My Dad as an Example
(17:40) Biggest Action Tip
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Change is never easy but sometimes it's necessary to grow into the next version of yourself. I've recently been going through a lot of changes professionally and, along with sharing them with you, wanted to remind and give you permission that you can change as well.
Time Stamps:
(0:18) To Change or Not to Change?
(1:40) How I’m Changing
(6:16) Giving Yourself Validation
(7:06) Habit Changes
(9:08) Lessons for Change
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Sometimes, it's better for you if you don't care. Instead of letting others ruin your day, stepping back and not being emotional about the situation can be the best thing for you. Listen in as I explain more and recommend a calming routing I think you'll enjoy.
Time Stamps:
(0:20) It’s Cool Not to Care
(2:38) Letting Others Ruin Your Day
(3:37) Ryan Holiday’s Ego is the Enemy
(4:55) The Boys Reference
(9:00) Your Reminder on Other People
(10:15) Calming Routine
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Are you relying on motivation to reach your goals and feeling stuck when you aren't feeling motivated? As harsh as this may sound, motivation isn't the answer. You need a strong desire and why for what you're doing to see it all the way through. Listen in as I explain more!
Time Stamps:
(0:25) Explaining Motivation
(1:42) Are You Lacking Desire and Your Why?
(5:10) What’s the Worst That Can Happen?
(8:02) Have Fun!
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I want to talk about finances in today's episode but tell a story around it to drive the message home. I bought my first car when I was in high school and that Toyota Camry got me everywhere and was perfect for me up until very recently with regular costs to maintain it and Chewie. I've been planning to buy a new car for a little awhile now, finally pulled the trigger, and… felt nothing. Listen in as I explain more!
Time Stamps:
(0:22) Talking Finances
(1:20) My First Car
(3:30) The Camry Was Costing Me More
(8:35) Other People’s Respect
(14:20) My Thoughts on Competition
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Starting a series but not a series… semi-regularly on Monday's giving you a dose of motivation and today's Monday Motivation is on you guessed it… ACTION! I want to talk about why you overthink, why labeling leads to limiting yourself, the purpose of practicing gratitude, and more!
Time Stamps:
(0:22) Monday Motivation
(2:18) Defining Overthinking
(4:45) Labeling and Limiting
(6:38) Practicing Gratitude
(9:25) Take Some Action!
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We've all heard the saying, "you are the 5 people you surround yourself with" but what does that actually mean? I want to explain from a few different perspectives why this is very true in life and why you should be mindful of the access you give to others in your life.
Time Stamps:
(0:40) Becoming Who You Surround Yourself With
(3:40) Andrew and I’s Example
(7:45) Giving Access to Your Life
(13:50) Main Takeaway
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I was at a Buffbunny retreat recently and one of our many amazing conversations sparked this episode. We were talking about how we used to play victim to our circumstances and then we learned how to overcome that. One of the girls said, "It's the victor vs victim mentality" and I absolutely loved that! Listen in as I explain what it is!
Time Stamps:
(0:28) Victor vs Victim Mentality
(3:27) How to Stop Blaming Other People
(6:05) Brene Brown and Gratitude in Difficult Times
(8:30) Self-Sabotage
(13:00) Building Self-Confidence
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You were probably told as a child that giving up meant quitting and that was the only way you could fail (or maybe you hear and believe that today). There's some truth to this but there is also some nuance we need to talk about. As I've started a new chapter in business, this is something I struggled heavily with for a few months before coming to the realization I did. Listen in and found out what I mean!
Time Stamps:
(0:50) Following Up on Last Episode
(5:10) Changing Course
(7:30) Learning About Myself as a Leader
(11:00) It’s Okay to Change Paths
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I am officially back from my a little over a month break from podcasting and I HAVE MISSED IT! A lot has happened over the last month plus and I want to fill you in on it all, the professional direction I'm heading towards, and why you deserve to be successful.
Time Stamps:
(0:18) Don’t Call it a Comeback
(2:30) Scattered in So Many Directions
(5:20) The Grind Mentality
(7:10) Sara Blakely Example
(10:22) You Deserve to Be Successful
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I've had many points in my life I wanted to give up on everything. There was a point I attempted the literal definition of that. Thankfully, I'm still here and you will be too. I want to share why you need to keep going even when it feels like you can't.
Time Stamps:
(0:20) Keep Going
(3:45) Getting Out What Needs to Get Out
(5:00) What’s the Worst That Will Happen?
(6:32) Why I Train So Hard
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Coming in hot with the title today to celebrate 100 episodes of the Born to Thrive podcast! Whether this is your first episode, you've been listening since Day 1, or somewhere in between, I want to thank you from the bottom of my heart. With that, I think this is an important topic to discuss is that of change. Our capacity to change and how we will grow and change as we age. I want to give you some simple but not easy advice when it comes to change.
Time Stamps:
(0:19) Happy 100 Episodes!
(0:52) Our Capacity of Change
(2:50) Losing My Significant Other at 18
(7:00) How I’ve Changed
(10:15) Simple but Not Easy Advice
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After a breakup whether it's a friend or significant other, it can be easy to fall into the trap of regret and questioning your decision. We miss their presence but something was off with the relationship. In today's episode, I want to explain some of the signs that the breakup was necessary.
Time Stamps:
(0:20) Signs the Breakup was Necessary
(2:20) Inspired by The Guilt Trip Movie
(4:00) What I Do That’s “Weird”
(8:50) Being Dismissed in Previous Relationships
(10:50) Faith and Religion
(15:10) Vocalizing Thoughts and Feelings
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It's easy to let what others think about you dictate your thoughts and actions. I've definitely been there! What's helped me with this is consistently checking in with myself about my morals, values, and what I stand for. This reminds me who I am and why I must stand firm. I'll explain more in the episode!
Time Stamps:
(0:20) How to Not Care What Other People Think
(0:50) Thank You for Listening!
(3:20) Getting Clear on Morals and Values
(6:15) Conversation about Finances
(8:07) Defining Confidence
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If you passed on tomorrow, would you regret anything? Would you be "satisfied" with the life you've lived? I had a conversation with a friend about this topic and it got me to thinking about what's important in life. What I still want to accomplish. Are you doing the things now that older you will be proud of? Listen in and let me know your thoughts!
Time Stamps:
(1:12) Would I Regret Anything?
(4:30) Clarity on Life and Work Categories and Action Steps
(9:20) Hell Yes or Hell No
(13:15) Removing People From Your Life
(14:47) Being Intentional with Your Life
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A recent Tik Tok sparked this episode and I won't spoil the story I have to share here but the main premise of this story is discussing the importance of communication over reaction. What we think is happening sometimes is the exact opposite and taking action on that assumption could be detrimental to other people. Listen in as I explain more!
Time Stamps:
(0:20) Sparked By a Tik Tok
(4:08) Similar to Amber Heard Situation
(8:40) Kickboxing or a Run
(12:10) Help vs Listening
(14:15) The Ego
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I learned recently that I have a certain socializing threshold before it starts to weigh on me. It's nothing against the new friends I have made in Houston because I think socializing is amazing. My boundaries were being tested throughout this process. I told my friends this and they were super supportive. One friend even said, "You are my competition". If you're interested in what he meant by that, listen in!
Time Stamps:
(0:25) Giving Up Your Power
(3:10) Building My Business
(4:16) “You’re My Competition”
(5:20) Leading By Example
(9:33) Other People’s Opinion Doesn’t Matter
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As a coach, I'm often asked, "How do I get my significant other to lose weight?" And my answer has always been, "Lead by example." I recently reflected on how I was spending my time with balancing socializing with building my business and I was recently told by a good friend that I was "their competition" in a good way. How are you leading by example? Listen in as I explain more!
Time Stamps:
(0:25) Giving Up Your Power
(3:10) Building My Business
(4:16) “You’re My Competition”
(5:20) Leading By Example
(9:33) Other People’s Opinion Doesn’t Matter
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We are not born with confidence; we build it. The best way in my opinion to build your confidence is to ask yourself a very important question: "What's the worst that can happen?" If you honestly answer that, it's not as bad as you think. I want you to take some time soon for yourself, undistracted, to sit with your own thoughts and get clear on your confidence. Listen in as I explain more!
Time Stamps:
(0:18) Making Confidence
(0:42) Please Rate and Review!
(3:45) What’s the Worst That Can Happen?
(6:15) Sitting With Your Thoughts
(7:00) Challenging You
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Had an ego flair up event happen recently and I wanted to share it on the podcast because I think it's an important topic. Our ego can be an indicator of a misalignment between how we perceive ourselves and reality. Listen in as I explain a real life example and what you can do about your ego.
Time Stamps:
(0:50) Ego Coming In Hot
(3:10) Where’s My Credit?
(7:50) Important to Spend Time with Your Ego
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The cliche is true but this probably isn't the episode you think it's going to be. I'm not talking about missing an ex, I'm talking about living intentionally. We live in such a crazy fast paced world that it can be hard to savor the current moment and want to skip to the good part as the Tiktok and song suggest. I think we miss a lot of life when we do that. Listen in as I explain more.
Time Stamps:
(0:23) You Don’t Know What You Have Till It’s Gone
(2:10) Spending More Time Intentionally
(4:00) Aging and Missing Moments
(7:20) Visiting Parents and Going Home
(9:20) Being More Present
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I don't want kids. I go to bed at 8pm. I wake up at 4am. These go against the "social norm" and I'm here for it. I want you to do what makes you happy and live the life you want and a lot of times, that means going against what most people would do. I want to give you examples and then give you a call to action on starting to live the life you want!
Time Stamps:
(0:20) Combating Social Norms
(2:22) I Didn’t Ask for Your Opinion or Questions
(6:45) Living in a Van?
(8:48) “Influencer”
(11:07) I Want You to Be Happy
(12:58) Holding You Accountable
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Just by the title, you know you're in for some tough love today but I want you to know it's coming from a good place. I've recently had a health fear realized and that got me to thinking about how I process pain in different ways and how I'm matured in that process over time. I want to explain why you don't have to suffer during times of pain and growth.
Time Stamps:
(0:27) One of My Favorite Quotes
(2:35) Pain is Inevitable
(6:45) Childhood Suppression
(9:10) Really Helpful Process
(12:18) Toxic Positivity
(19:50) Get Out There and Try Things
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This episode might sting a bit but it's worth investing in listening and reflecting on. I heard a great sound from a TikTok that I used recently and it inspired this episode. I've been seeing more and more mocking and making fun of other people especially in the gym and that got me to thinking of my younger self. I want you to take this opportunity to analyze where you might be judging or mocking and why.
Time Stamps:
(0:25) Inspired by a TikTok and Movie
(1:07) I Used to Be Super Insecure
(7:00) Asking Yourself Why
(9:30) Taking Action
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I've been there too and really recently actually. You do your best to keep boundaries in your life but old habits, insecurities, or wanting to please others creeps in. I want to share with you the 3 reasons why you (and me) don't keep boundaries in our lives and what to do about it.
Time Stamps:
(0:20) Talking Boundaries
(1:18) Obsessed with This Quote
(2:43) 3 Ways We Don’t Keep Boundaries
(6:00) Overloading Your Plate
(7:35) Too Much No
(12:05) Social Media
(17:12) Let Me Know Your Boundaries!
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Received a fabulous question from my Instagram Q&A box all around codependence when it comes to relationships and whew have I been there before. I used to be so dependent on my significant other's presence and opinion of me that I lost part of myself in that process. I want to explain how you go from codependency to interdependence in a relationship and the benefits that has for both of you!
Time Stamps:
(0:20) Inspired by My Question Box
(1:16) Please Share, Rate, and Review
(1:40) Codependence vs Interdependence
(3:25) Caveat
(4:18) Fear of Losing or Needing Someone
(6:14) Clarity on Values and Boundaries
(11:50) Personal Example
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We all compare ourselves with others as it's something humans have and will always do. It's natural to assess where you are on the spectrum whether it's your looks, wealth, or anything else. I want to share how you can start to use comparison to your advantage by shifting it to curiosity, getting curious about yourself, and how you can improve through comparison.
Time Stamps:
(0:22) Talking Comparison
(0:59) Please Share, Rate, and Review
(2:30) Shifting Comparison to Curiosity
(4:00) Neutralize the Thoughts
(5:30) Personal Example
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Is the best revenge dating up? Making more money? Being successful without them? I wanted to share my take on this phrase and how I believe it correlates with embracing your power. While I might remind you that you have the capability to embrace your power, you alone need to take that action. Listen in as I explain more!
Time Stamps:
(0:10) Embracing Your Power
(2:00) Empowering Yourself
(3:35) Iced Coffee Hour Podcast with Alex Hormozi
(4:50) My Seasons for Example
(7:50) “Today is the Day”
(13:00) It’s a Privilege to Be in My Life
(15:55) Plan vs Action Example
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I recently had another failed talking stage with a friend as we tried to see what was there romantically and… he was still on dating apps. If you've listened to a few episodes when I talk about relationships, when I'm in the talking stage with someone, I want that person to be the only one I'm talking to and vice versa. That did not occur on his end. This got me thinking about a few questions I ask myself and wanted to share with them you.
(0:28) Another Failed Talking Stage
(2:10) What He Did
(3:30) Grieving Process
(7:30) Questions I Ask Myself
(9:00) How Do You Feel?
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This recent question on my Instagram question box sparked this topic and one I know a lot of individuals struggle with at times. We want to avoid sacrificing our wellbeing in the pursuit of our goals which is why I'm so adamant about sharing the importance of sleep, eating well, and movement. Listen in as I talk more about this subject.
Time Stamps:
(0:23) Burnout and Chasing Your Goals
(2:10) “Everyone is a Hypocrite”
(6:42) Many Many Jobs
(12:36) Created Another Business Recently
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The term "manifestation" is thrown around a lot and I wanted to talk about my views on it. You know I'm a huge fan of taking action and sometimes, manifestation has this stigma where if you think it, it will just come. What I want to hone in on is the power of focus and how what you focus on is what you'll attract. Listen in as I explain more.
Time Stamps:
(0:24) Manifestation
(2:20) What You Focus On is What You’ll Attract
(3:44) Confirmation Bias
(8:30) Learning Opportunities
(12:12) Personal Story
(16:28) Challenging Your Mindset
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We all desire happiness in our own way and there are certain habits in my life I've found that bring me a lot of happiness and joy. I've recently felt really on point with life and work tasks and I attribute a lot of it to my habits so I want to share those with you today so hopefully you find your own habits for happiness.
Time Stamps:
(0:20) Habits for Happiness
(1:22) Thank You Guys So Much!
(2:28) What is a Habit?
(6:35) Drive to Work Example
(11:44) Awareness is Key for Everything
(13:40) Releasing Triggers
(17:20) Plan for Failure
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After moving to Houston, I got a lot of questions about making friends as an adult and it can be very challenging. We connect with people close to us either in high school and college that we see almost everyday. When everyone moves to the next chapter of their lives, we don't have that built in environment so we have to make our own! I'll talk about how your habits set up for you to make like-minded friends, why asking genuine questions helps so well, and how to utilize social media to make friends.
Time Stamps:
(0:20) Thank You For Your Continued Support
(1:03) How to Make Friends as an Adult
(2:35) Create a Routine
(4:50) Genuine Questions
(8:05) Utilizing Social Media
(11:35) Let Me Know How It Goes
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Just by the title, you know you're in for a ride with this one. You know I'm big on knowing your worth and valuing it but I want to take it to another level with today's episode. I'm gonna talk about expectations vs reality, whether someone's opinion holds value for you, and more on solo dates.
Time Stamps:
(0:23) My Favorite Phrase
(2:00) Expectations vs Reality
(4:08) Do Their Opinions Hold Value?
(6:10) You Know Yourself Best
(8:05) Perception of Solo Dates
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There's hidden strength that comes from being vulnerable and especially with friends and romantic partners. True honesty fosters genuine relationships and people you can count on when you need them. Listen in as I explain more and hope you enjoy!
Time Stamps:
(0:20) Team Self Love
(2:00) Vulnerability
(5:10) What True Love Is
(9:45) Real Time Talk about Partners and Vulnerability
(12:33) Looking at the Positives
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I recently saw a tweet (giving credit where credit is due) that inspired this episode on how we can structure our to do list's and simultaneously create boundaries and personal freedom. If you haven't been able to do the things you want to do for yourself in awhile and feel like you're always doing things for other people, this is a can't miss episode.
Time Stamps:
(0:28) Short Episode Inspired by a Tweet
(1:40) The Tweet
(5:08) Where Boundaries Come In
(7:12) Upgrading the To Do List
(11:10) Please Share with a Friend
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We are taking it back to my fitness roots ya'll! I've been a personal trainer for going on 9 years now and if the gym is still intimidating to you, I've been in your shoes. I completely understand that feeling and I want to help! Today's episode is a beginner guide to the gym and helpful reminders along your journey!
Time Stamps:
(0:20) Going Back to My Fitness Roots
(2:51) Thank You for the Support!
(3:35) Starting with the Basics
(6:10) Go In with a Plan
(7:50) Focus on Form
(11:20) No One is Paying Attention to You
(15:10) Goals with Friends
(17:30) My Mantra
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Won't spoil anything here as I want you to really listen to this episode because this could be a game changer for you. Your weaknesses don't have to limit you or define your ceiling and it helps to have friends to balance you out. Listen in as I explain more.
Time Stamps:
(0:28) Strengths and Weaknesses
(2:20) Enneagram 3w2
(5:00) Friend Examples
(9:20) Comparison
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I've talk a lot about confidence in different episodes on this show before but never directly and this episode was sparked by a conversation I had with a friend about this topic. I've been asked if I ever get embarrassed making Tiktoks or content and my answer… is no. Listen in as I explain why.
Time Stamps:
(0:20) What is Confidence?
(1:35) Making Tiktoks
(2:35) Bullied as a Theatre Kid
(6:18) Gaining More Confidence
(8:10) Self High 5’s
(10:10) Embrace Being Uncomfortable
(15:28) My Community Group
(17:50) Taking Pride in What You Do
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You are not an option in any scenario but especially in relationships. It can be easy to fall into the trap of wanting to be the chill person and go with the flow to impress the other person but you deserve someone who treats you like a priority. Listen in as I explain more.
Time Stamps:
(0:25) You’re Not an Option
(2:48) We Want to Be the Chill Person
(7:25) Time with Self-Reflection
(11:18) You Deserve Someone Special
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While this is a mouthful, this is such an important topic I've been reflecting on in my life recently. We receive what we tolerate in relationships and instead of being reactive, we can be proactive and express how we want to be ideally treated. I have several examples and hopefully you'll take this to heart about the relationships you care about most in your life.
Time Stamps:
(0:21) Teaching Others How to Treat Us
(2:35) Recurring Patterns and Getting Even
(6:10) Dog Example
(10:25) Action Steps
(11:25) Valentine’s Day Example
(12:45) Safe Communication Environment
(16:15) Appreciation Example
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AYY! Thank you guys so much for your continued support through this podcast journey we just hit 10 thousand downloads!! Wanted to share that before diving into the topic of journaling and why it's been so helpful to me and allows me to show up consistently. There are a few key questions I ask myself that I want you to consider starting to use and give you some examples of why it's so important.
Time Stamps:
(0:18) 10K Downloads!!!!
(2:00) The Importance of Journaling
(2:52) How Do I Want to Show Up Today?
(7:45) Next Day Essentials
(11:00) Breakup Example
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There's power in community. Recently, I've been able to foster strong friendships here in Houston and it's really added to my life in a tremendous way. Most of my core friends all do the same thing and old Alex would have viewed them all as competition and would have been hesitant to become close with them. New Alex knows we can all thrive in our own way and work together to accomplish that so today's episode is all about how community far exceeds competition.
Time Stamps:
(0:20) Community versus Competition
(2:18) Thank You!
(5:00) Releasing Comparison
(8:50) Podcast Example
(10:30) Main Takeaway
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I recently had a life situation come up that tested my standards and values. Won't ruin the story here but old me would have acted completely different but now, I don't back down from my standards. What I value is what I value and there's power in that. My hope is with this episode, you start to look at your life and see where you can hold yourself to a higher standard.
Time Stamps:
(0:20) Holding Yourself to a Higher Standard
(1:35) My Most Important Values
(3:20) Recent Scenario
(9:12) People are Human
(10:35) Getting Clear on Values and Beliefs
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I have been feeling so much better recently and while health has a lot to do with it, I've also reminded myself of the actions I've taken in my life for the success I want. I want to share 7 specific tips or rules with you today and even if you take action on just one of them today or this week, I promise your life will start to change for the better.
Time Stamps:
(0:20) Last 2 Episodes and Feeling Great
(2:17) Spending Time Alone
(4:50) Removing Toxic People
(7:20) Other People’s Opinions
(9:05) Living in the Past
(11:50) Accepting Your Body
(15:25) Finding Gratitude
(16:50) Curate Your Life
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"So many people from your past know a version of you that doesn't exist anymore" I don't know about you but this quote hits me hard. I've had many versions of my life up to this point and you have too. We've gone through challenging times, breakups, wins, and victories. They all shape who we are now. I hope this short episode reminds you to protect your peace and start to understand your insecurities so you can work on them.
Time Stamps:
(0:58) Growth and the Past
(3:03) Protecting Peace
(5:10) Knowing Your Insecurities
(10:20) Main Takeaway
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It's finally time to move on. To release yourself from the victim mentality narrative you carry around with you and forgive. Forgiving is not for the benefit of someone else, it's for yourself. So you can move on and truly thrive doing what you love. I had a recent Instagram post sparked this episode and I wanted to share in detail my thoughts on forgiveness and the victim mindset.
Time Stamps:
(0:20) Recent Post
(1:45) Being a Victim
(4:55) Eckhart Tolle Quote
(7:50) Your Choice
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There's a HUGE secret to being consistent that no one ever talks about. In this short episode, I will explain how I've been able to incorporate consistency into my life using this secret and how you can too!
Time Stamps:
(0:15) The Secret to Consistency
(1:08) Make It Fun
(3:20) Fitness Example
(7:30) My Loves
(12:00) Nutrition Example
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A continuation episode from my previous discussion on love bombing and specifically recognizing the signs and how I believe relationships should be ideally approached. Relationships take time and I believe should start off as friendships. From there, having your own boundaries and a mutual understanding of flaws is critical. I hope you enjoyed this topic and please let me know if this resonates with you!
Time Stamps:
(0:20) Continuation Episode on Love Bombing
(2:18) Setting Boundaries
(4:50) Understanding Flaws
(9:45) Eye Example
(12:50) Main Takeaway
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The new Netflix film, "The Tinder Swindler" got me to thinking about the concept of love bombing and gaslighting and what I've experienced in my dating life. It can be very hard to detect the signs and I want you to be aware of them!
Time Stamps:
(0:21) Love Bombing and Gaslighting
(1:27) What is Love Bombing?
(5:35) Where Gaslighting Comes In
(13:40) Noticing the Drastic Change
(16:45) Take Away Message
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When was your last first date? Was it fun, awkward, or were you ghosted? First dates and the intentions of dating can be confusing especially if we aren't clear on our own intentions so today's episode is all about dating, the progression, and making sure you know your intentions.
Time Stamps:
(0:20) Ya Girl Has Been Single for Awhile
(1:50) The First Date Vibes
(5:30) That 6’4 Vibe
(9:00) Are We On the Same Page?
(14:30) Standing Up for Yourself
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Being rejected can be one of the most difficult emotions to deal with both physically and emotionally. I've had my share of rejections and I want to share my experience, what we naturally do when we get rejected, and provide you with an exercise to help with rejection.
Time Stamps:
(0:20) We’re Talking Rejection
(1:20) Odds Are You’ve Been Rejected
(5:45) Natural Reaction to Being Rejected
(12:00) An Exercise For You
(18:00) Main Takeaway
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Building off of our red flags in relationships episode a few months back, I want to talk about the positive today! AKA what are the green flags to look for in relationships whether it is a significant other or a friendship. These are so important to me and I hope you start to make them important to you with the ones that resonate with you!
Time Stamps:
(0:35) Green Flags in Relationships
(1:35) Please Share!
(2:02) Being Yourself
(5:45) Early vs Late
(7:25) Celebrating You
(9:16) Boundaries and Space
(11:16) Honesty
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We are taught that we should avoid feeling or acknowledging our negative emotions but some are indicators of what we truly want in life. I've covered jealousy in this context before and today's episode is about shame and regret from a similar perspective. I hope after listening to this episode you take action on the things you know you should be doing and keep those promises to yourself.
Time Stamps:
(0:13) Thank You So Much!
(0:44) Shame and Regret
(2:35) Important Quote to Reflect On
(9:00) Using Shame and Regret to Your Benefit
(13:45) Stop Breaking Trust with Yourself
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It's about time I talked about one of my favorite topics when it comes to relationships and awareness and that is love languages. If you've read "The Five Love Languages" you know exactly what I'm talking about and if you haven't, this is going to be a great episode for you. We all give and receive love in different ways. This book allows us to understand those ways better and how we communicate our love and care for another. There can be some miscommunication when they don't line up though and I cover that as well.
Time Stamps:
(0:12) We’re Talking Love Languages
(1:42) What Are Love Languages?
(4:03) My Personal Love Languages
(4:40) Example From My Life
(11:00) Aiding Conflict in Relationships
(11:30) My Mom Example
(16:05) Finding Your Love Language
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There's power in honesty. Being up front with another human being. For telling it how it is instead of beating around the bush. While society condemns direct communication as a negative, I want to share with you how direct communication can help improve your life and your relationships.
Time Stamps:
(0:11) The Benefits of Direct Communication
(4:20) Societal Consequences of Direct Communication
(5:40) Direct Communication in Relationships
(10:20) Breakup PDF
(12:30) Breathing Techniques
(14:32) Disagreeing in a Respectful Way
(21:08) Overtime Example
(26:12) Expectations
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After some reflection from my previous dating experiences, I have a new rule for all of us. If we send a conversation to a friend asking, "What do you think this means?" It's over… I'm serious. It's time to start valuing ourselves more and not questioning our worth. Listen in to find out more.
Time Stamps:
(0:16) Number One Rule of Dating
(3:00) What I Used To Do
(5:50) Dipping Out for No Reason
(10:05) My Biggest Lesson Learned
(11:45) Recent Tik Tok Video
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This episode was really hard for me to record. I've been slipping back into old patterns when it comes to binge eating and a lot of it stemmed from some depressive episodes after being sick. While I'm still working on it, I've gathered a good amount of control on it and wanted to share because this is what most people don't talk about.
Time Stamps:
(0:12) Never Thought I’d Record This
(0:55) 2 Years Ago
(2:35) Fell Into Depression
(6:16) The Answer Was No
(8:50) Confronting My Emotions
(14:20) Noticing Patterns
(18:30) The Reason I’m Sharing This
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A very deep but important question to ask yourself… do you like yourself? Do you enjoy being alone with yourself with no distractions? Is it super hard for you to be with your own thoughts? Today's episode will hopefully give you some insight as I explain my recent thoughts and experiences on this subject.
Time Stamps:
(0:20) Very Big Question
(2:48) The Reason I Post on Social Media
(5:50) What You Do When You’re Alone
(7:53) What Being Alone Does
(13:13) Your Emotions Won’t Kill You
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I had another revelation while I was sick and had time to fully process and those were the times I let my standards slip. For whatever reason, I lowered my standards either in my dating life or with friends and I lost sight of how I deserved to be treated. This stung to really think about and I don't want you to make the same mistakes I did.
Time Stamps:
(0:12) Apologizing for My Voice
(1:05) Compromising
(4:08) Getting Solid with Your Standards
(6:42) I Don’t Tolerate Yelling
(14:50) Own Your Worth
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Being sick has allowed me to have time to reflect and sit in stillness. Before being sick, it was really easy to be super busy, bouncing from task to task, and not have to sit with my own thoughts for long. This time reminded me of a story about when I felt really embarrassed and, yes I will share the story but, it's important to understand the power your mindset plays in your life.
Time Stamps:
(0:13) Congested But Feeling Better
(1:35) Resistant to Stillness
(2:39) The Couch Lifestyle
(4:30) Vulnerability in Relationships
(6:15) Sharing the Story
(9:30) The Power Over Your Mindset
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Jealousy is a great emotion to have and I'll tell you why. It's an indicator of what you want in life. One of my favorite books recently is Mel Robbins "High 5 Habit" and in an interview with Jay Shetty, she talks about her perspective on jealousy. After the Alphaland opening and spending time with so many supportive women, this topic came full circle in my life and I want to share my experience and perspective on it so you can reframe jealousy in your own life.
Time Stamps:
(0:20) A lot Has Happened Recently
(2:25) I Love Talking to People
(4:10) Being Surrounded by Supportive Women
(9:04) Mel Robbins and Jealousy
(14:35) This Wasn’t Overnight
(16:05) Getting Back on Track
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Different style of episode but one I hope you love in a Q&A style and man… did I go hard on the first question. I share a lot about past relationships and what I've learned from them and share what would be valuable to you. I also talk about my new community, journal details, and my gym diaries series!
Time Stamps:
(0:28) Different Style of Episode Today
(1:33) Asking Me Out in a Question Box
(2:25) Journal Coming Soon!
(3:25) Born to Thrive Community
(4:54) Heartbreak and Past Relationships
(13:50) Attachment Styles
(20:45) Gym Diaries
(22:35) Gym Study
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If you would have told me back in high school I would be where I am today, I would not have believed you for one second. I just got back from the Alphaland opening, having a blast with so many likeminded people in the fitness space and it wasn't that long ago I failed PE in high school. Yes, me. I want to share a bit of my journey to falling in love with fitness and how to turn failure into opportunity.
Time Stamps:
(1:00) Things Are Different The Past Few Years
(3:10) Felt Alone for So Long
(5:45) Falling in Love with Boot Camp Class
(11:03) I Failed PE
(15:45) Failure and Opportunity
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It's time to leave some things behind in 2021 starting with asking for permission. It's time we do what we say and want to do without the fear of judgement. We will spend time getting clear about what we want so we feel confident. Most importantly, we will communicate those wants and needs openly. Take a listen to explore more and Happy New Years!
Time Stamps:
(0:13) Final Episode of 2021
(1:25) No Longer Asking for Permission
(4:38) Working Retail
(5:18) Communicating Our Wants and Needs
(10:20) Spend Time on What You Want
(14:10) Spiderman and Marvel
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2022 is only a few days away now and whether you'll be going out having a blast with friends or sleeping before the ball drops, I wanted to share my plans, perspective, and give you some deep questions to consider as we enter a new year.
Time Stamps:
(0:11) Talking New Years
(1:40) Alphaland and Going Out
(6:45) Think About These Deep Questions
(8:50) Mel Robbins New Book
(12:26) We Need Stress In Our Lives
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This time of year can be difficult for many with their families and I have been no exception. While I talked about other people's opinions on the last podcast, I want to share (which I've really never shared before) a bit of my family history, going through divorce, and how I've pretty much cut out my mom from my life. I know that sounds extremely harsh but please listen to the episode. I want you to know it's okay to cut some people off from your life to preserve your mental health.
Time Stamps:
(0:35) Celebrating or Not Celebrating
(3:54) Me and My Dad
(5:00) My Mom
(8:20) My Friends Are My Family
(11:45) There’s Nothing Wrong with Cutting People Off
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As much as I love this time of year and I'm sure you do too, you've probably already started mentally preparing yourself for comments your family will make. Whether it's about how you look or what you eat, it's bound to come up so I want to give you my perspective and how to handle those instances so you can enjoy time with family while still embracing your power.
Time Stamps:
(0:10) Why I Love Christmas
(1:20) Clause vs Claus
(2:18) Holidays and Stress
(4:50) Comments from Family
(8:45) Please Share, Rate, and Review
(9:04) Preparation
(12:50) Guilt
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I'm going to share something I've never shared publicly before and that's my childhood and elementary school… I wasn't the nicest kid growing up and something happened to me in 8th grade that changed my life. I share this because I want you to be aware of your 3 You's and I'll explain what those are in the episode.
Time Stamps:
(0:10) My Counselor and Therapy
(1:45) The 3 You’s
(3:15) Your Past Self
(5:50) 8th Grade
(10:00) Forgiving Myself
(11:16) Future You
(12:35) Present You
(13:50) Wrapping Up (No Pun Intended)
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It's not easy… but it's simple. Doing the boring stuff we know will get us the results we want but sometimes we forget this key concept so I'm here to remind you! I had a friend recently share her boyfriend's fitness and nutrition changes with me, I was concerned of how drastic and unnecessary the changes were, and he fell off in 3 days. I don't want you do that to yourself with January 1st coming up so enjoy this tough love episode!
Time Stamps:
(0:17) Tough Love Episode
(0:25) Moved to Houston Recently
(2:00) Consistency
(5:30) Trying to Change Overnight
(9:40) Friend Example
(13:45) My Advice/Recommendation
(17:18) Celebrating Everything
(19:50) Take Action
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I want you to remember especially during this time of the year that you are allowed to have any food at any time of the year despite what society might say. There are many different nutrition camps and they are more apparent this time of year. I want to share with you how you can thrive with your fitness and nutrition and not restrict yourself.
Time Stamps:
(0:11) Fitness Around the Holidays
(2:00) Different Camps
(7:50) You Can Have Any Food at Any Time
(9:45) My Dad and Ice Cream
(11:25) Orange Theory
(13:28) My Bro Side
(17:05) Main Takeaway
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Let's talk people pleasing today because this is something that has affected my life deeply and I am guessing on some level it's affecting yours too. We want to help people and contribute to other's happiness but when it comes at the detriment of our own wellbeing, it's time to take a step back and regain our own power.
Time Stamps:
(0:16) Talking People Pleasing
(2:13) Ways to Tell If You’re a People Pleaser
(6:05) Always Saying Yes
(8:44) One of My Friends
(10:10) Never Having Free Time
(15:45) Significant Other
(18:25) Wait Till Someone Asks
(21:01) Next Time
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As you probably know by now, I moved to Houston, Texas! And I am back on dating apps but not for the reason you might think… I have explicitly put in my profile I am not looking for anything other than friendship. Why? Your girl has a lot of business goals right now. I still want to meet new people though and it got me to thinking about dating in general. Listen in and see if you agree.
Time Stamps:
(0:45) Meeting Friends and Dating Apps
(1:23) App is Live
(2:50) Clear Expectations
(4:45) Showing Up as Yourself
(11:30) Main Takeaway
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Is there such thing as toxic positivity? Can you be too positive? My recent move from Cali to Texas and the events that followed sparked this but ya'll… it was not an easy move. A lot of things didn't go my way and sometimes, we just have to acknowledge some things suck sometimes. Listen in as I explain more.
Time Stamps:
(0:15) Toxic Positivity
(0:40) Officially a Texan Ya’ll
(1:00) H.E.B.
(3:30) My Journey to Texas
(7:20) BTW App is Live
(10:30) Lacking Gratitude
(14:20) Expressing Emotions
(17:10) Breakup Guide
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IT IS FINALLY TIME!!! This moment has been in the making for so long and I'm so excited to finally bring it to you! My Lifts with Alex App is officially launching and if you're on my email list, you will have received first access but if you aren't, make sure you're following me on Instagram for my special launch giveaways and other awesome announcements!
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Are you being intentional with your time? Or are you letting precious time escape you? First I want to update you on a HUGE move (no pun intended) that I'm making in my life currently and then jumping into how to be more present and how to be more intentional with your time.
Time Stamps:
(0:30) Recapping My Life
(2:50) What About the Present?
(7:30) Big on Reflection
(15:20) Overworking Yourself
(17:30) Takeaway
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Being ghosted can be absolutely devastating, leaving you feeling like you did something wrong or there's something wrong with you. It can be hard to trust again and you'll start to question your worth as a human being at times. I've been there too and I want to tell you why I think someone would ghost another human being. Well… a few reasons. I'll also talk about attachment styles, why so many options can be overwhelming, and how to process being ghosted.
Time Stamps:
(0:44) Moving to Houston!
(2:11) App is Coming!
(3:04) Ghosting
(5:54) Reasons Ghosting Could Happen
(9:45) We Make Time For What’s Important
(10:38) Options
(13:50) Anxious vs Avoidant Attachment Styles
(17:18) Are You Ready for Honesty?
(21:50) There Is Someone Out There For You
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Have you ever wanted something so much, you completely ignore signs right in front of your face? "Love is blind" is an accurate statement more than we want to admit and it's human nature to ignore them. We have to learn from our past experiences though so I want to share my recent situationship story, the red flags I ignored, and what I will do in the future when the next potential love interest comes along.
Time Stamps:
(0:10) Ignoring Red Flags
(0:54) Message Me on Instagram
(1:19) The Red Flags
(5:50) Their Phone
(7:33) Being Completely Yourself
(11:45) Trust
(12:55) Why We Ignore Red Flags
(17:15) My Situationship Story
(21:55) You Deserve All of It
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For those whose hearts are currently breaking or mending, this episode is for you. I haven't been the best in the past at dealing with breakups so I've learned what not to do. It never gets easy but can get easier and that's what I want to share in this episode. I'll talk about why you should handle the feelings, why you should date yourself, a powerful technique I learned from Mel Robbins, and much more!
Time Stamps:
(0:11) Dealing with Breakups
(2:58) Focusing on You for You
(3:14) Handling the Feelings
(4:00) Free Guide
(6:30) Dating Yourself
(11:12) Distancing Yourself
(11:55) Mel Robbins Technique
(13:50) Be Patient
(15:38) Closure
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Did you know… your body is the least interesting thing about you? It truly is. There are so many great qualities about you but we tend to judge ourselves solely on our bodies. I want to talk about my body and weight journey, how I started to search for happiness outside of my body, and what you can start doing today. Topics include:
-
Baby Chewie
-
You’re Body is the Least Interesting Thing About You
-
My Body and Weight Journey
-
Searching for Happiness
-
Finding Balance
-
Checking Your Mindset
-
My Take Home Message to You
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I talk about embracing your power all the time but one of the things that gets in the way of that is comparison and our inner critic. While social media has its benefits, it's also a battlefield of emotions when it comes to comparing yourself to others. There will always be someone prettier, smarter, more talented than you. That's okay. In today's episode, I want to share how I've dealt with my inner critic (I named her Sasha) and how I've filled up 3 NOTEBOOKS worth of qualities I love about myself and why it's not conceded at all to do this!
Time Stamps:
(0:12) How Comparisons Are a Trap
(0:30) My Usual Two Items to Start
(1:20) So Easy to Compare
(4:14) My Past Insecurity
(5:55) Back in 2016
(10:35) Name That Inner Critic
(12:00) Sasha
(15:25) Journaling and 3 Full Notebooks
(21:30) Take Home Message
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You know I am all about taking action and wanting the best life for you and one of the things that gets in our way is thinking we need to ask for permission to go after the things we want. We typically want to feel validated if we get into a fight or want support when we think about attempting something out of our comfort zone. While support is great and needed, taking the leap for yourself is what's most important. Listen in as I explain more.
Time Stamps:
(0:18) Talking Permission Today
(0:25) Baby Chewie and Thank You!
(3:19) Getting Into a Fight
(6:30) Wish I Was Younger When I Started
(12:02) It Will Be Worth It
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Someone is looking at you at the gym or at the grocery store… where does your mind go? Are you awesome to them? Or are you crazy and your hair is a mess? Either one is a story you are projecting on that other person that creates your perspective of the situation. Today's episode is all about how to recognize that perspective and to have it work in your favor without being conceded about it.
Time Stamps:
(0:14) Perspective
(0:35) Chewie
(2:15) Inspired By the Gym
(7:10) Confidence is Not Conceded
(9:12) Who’s Opinion Truly Matters?
(14:05) Losing Friends
(17:20) Shifting and Changing
(19:10) Please Share!
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An interesting conversation sparked this episode and I want to talk about YOU! Yes you! Have you sat down and gained clarity over what you want in life? It can be hard but so valuable if you give yourself just one hour to really think about what you want. Listen in as I explain more.
Time Stamps:
(0:12) We’re Talking about YOU
(1:00) Thank You!
(2:00) Dating Apps
(3:20) Clarity on What You Want
(9:25) Take One Hour Out for You
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It's incredibly easy to look at someone else's life through the lens of social media and think they live the perfect life. It goes beyond social media though. We have this "perception" of perfection whether it's a relationship, career, or family. In this episode, I want to explain why this perception of perfection is negatively affecting your life, an example from my life that is affecting me right now, and why your friends are super important when it comes to this topic.
Time Stamps:
(0:20) Chewie is Currently Sleeping and Thank You!
(1:29) Perception of “Perfection”
(2:55) What Tik Tok has Taught Me
(4:40) PCOS Insecurities
(8:40) You Are a Human Being
(9:50) Opening Up to Friends
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I know I know, we talk a lot about self-talk here. I wanted to look at it from a different perspective in this episode, specifically around our beliefs on failure. This world is so huge and most people want you to succeed or at the very least don't want to see you fail. The question is now squarely directed at you. What price are you willing to pay for goals and dreams? Take a listen and find out more!
Time Stamps:
(0:11) Talking Self-Talk and Failure
(0:29) New Puppy!
(1:05) App Coming Soon!
(2:52) UK vs United States
(5:35) The Costs
(12:50) I’m Your Hype Girl
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A longer episode than normal but one I know you're going to enjoy! Today, I want to talk about goal setting, the role that self-reflection plays within setting goals, and the importance of taking actions on those goals. We need to be realistic with ourselves and understand our current limitations. Trust me, I'm all for big goals and I've been guilty of wanting to get them all done yesterday. This can lead to disappointment and negative self talk instead of progressing us in the right direction. Listen in as I explain why.
Time Stamps:
(0:16) Self Reflection and Goal Setting
(1:20) 5 Star Rating and Review and Please Share!
(3:13) Looking at Our Own Limitations
(4:30) Get Specific!
(6:54) Being Nicer to Yourself
(9:45) 5,4,3,2,1, Grounding Work
(13:00) Breaking Promises to Ourselves
(15:22) Identify Your Strengths
(22:30) Dealing with Personal Issues
(26:00) Taking Action
(28:51) Mood and Habit Tracker in My Upcoming App!
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I used to be so mean to myself and I don't want that for you. Today's episode is all about our self-talk and how to end the negative, toxic voice in our heads. We need to start recognizing our own worth and value.
Time Stamps:
(0:15) Talking Self Talk
(0:32) Thank You Guys!
(3:12) I Used to Be So Mean to Myself
(7:12) My Thoughts on Manifestation
(11:59) Recently Been Dating Someone
(16:00) Recognize Your Self-Talk
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Do you feel a certain way when someone orders a salad when you want to order a burger? Nothing was said but you're feeling judged? This is projection at its finest. I have a dating example I want to share with you as well to drive this concept home of projection and other people's opinions. I also have a challenge for you at the end!
Time Stamps:
(0:12) What is Projection?
(1:10) Dating Example
(3:00) Honesty Time
(8:20) My Challenge to You
(8:35) My DM’s are Open!
(8:55) Rate and Review Please!
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If the gym is either a scary or unknown place for you but you want to still show up for yourself and chase after your goals, I've got you in today's episode. I want to share with you some of the common fears and intimidations around the gym that I experienced when I first started, tips on how to overcome these fears, and reminding you to show up for yourself despite the fear.
Time Stamps:
(0:29) Thanks for the Messages!
(0:45) The Gym
(3:40) Anxiety Around the Unknowns
(4:30) Planet Fitness
(6:05) People Looking at You
(10:28) Commenting on Other People
(14:29) We Can’t Control Other People
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Are you letting your beliefs or circumstances hold you back from your goals? Are you questioning your inner worth and having a hard time feeling like you deserve what you want? Today's episode is absolutely for you! I want to share my perspective on self-limiting beliefs and what I think you need to break out and start taking action!
Time Stamps:
(0:18) Being a Victim of Our Circumstances
(3:08) Why I Started This Podcast
(4:15) Every Goal is Achievable
(7:18) Taking Charge of Our Circumstances
(9:54) Facing Tough Situations
(10:30) Taking Action
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What does success look like to you? What does healthy look like to you? I believe we get lost in society's conventional way of thinking about success that we never really ask ourselves what we want. You have your own unique power in this world and can use it to propel you to your definition of success. If you want to start embracing your power now, listen in.
Time Stamps:
(0:18) Common Theme Here is Embracing Your Power
(0:40) Thank You for Sharing Your Story and Supporting Me
(1:44) Your Unique Power
(3:18) Other People’s Perception of Success
(5:10) Brain Dumping
(9:48) It’s Okay to Change
(11:04) My DM’s are Open!
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If you follow me on Instagram, you know how much I'm into morning routines. I believe having a solid morning routine sets you up for so much success for your day and you can completely make it your own! I will share with you mine for inspiration but if you don't have a morning routine or you haven't been as consistent with it, I challenge you to start being more intentional about it and you'll thank me later!
Time Stamps:
(0:06) Let’s Talk Morning Routine
(0:20) My Mantra
(0:53) Every Morning Routine is Different
(1:49) My Morning Routine
(3:50) WATER!
(6:25) Journaling
(8:10) Making and Breaking Habits
(10:30) Walking and Coffee
(11:03) Don’t Be a Dick
(12:15) Share with Me!
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Is the scale your mortal enemy? Are you over how inconsistent it is? There are many reasons why the scale can fluctuate on a day to day basis but understand that 1) it's only one way out of many to measure progress in your fitness journey and 2) the number on the scale doesn't determine your value as a human being. Listen in as I explain more.
Time Stamps:
(0:13) Our Favorite Frienemy
(1:54) Using the Scale Effectively
(3:28) Why Does Weight Fluctuate?
(4:02) Water Retention
(10:15) Please Share, Rate, and Review!
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The "perfect" moment to start is now. Today. Whether it's going to the gym and starting your fitness journey or starting a new relationship or that side hustle you've been thinking about, no time is better than right now. Because the truth is, no time will feel "perfect" and you will be left with regret instead of pursuing what you truly want in life. My hope is today's episode will remind you to make small additions to your life as you move forward, be kind to yourself in the process, and do it!
Time Stamps:
(0:15) Waiting for the Perfect Moment
(2:05) Believing It’s Yours
(5:52) Small Additions and Actions
(7:23) Be Kind to Yourself
(9:42) Do It
(10:17) Always Here for You
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I know it's hard to show up when you don't want to. To go to the gym when you're feeling tired. Putting your best effort out there daily even as you battle with things no one knows about. Trust me I get it. I want to share with you in today's episode a bit of my life behind the scenes, some health issues I've been having, and explain how I do my best to show up consistently, even when it's really tough. I know you can too.
Time Stamps:
(0:20) Just Rolling with It Today
(1:05) What’s Been Going on with Me Health Wise
(3:00) Continuing to Show Up for Yourself
(6:50) My Brief History with Anxiety and Depression
(9:07) Becoming More Present
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You'll often hear the term "sacrifice" when it comes to prioritizing yourself like your gym time or sleep. These are decisions you are making to benefit your life rather than not spending time with friends for example. We can make simple additions into our lives to help us on our fitness journey like walking while being on social media or immediately getting up when our water is empty and refilling it (just examples). Life doesn't stop for lifting and we need to find our own harmony with everything that is important in our lives.
Time Stamps:
(0:12) Life Does Not Stop for Lifting
(0:26) Please Review, Share, and Rate!
(2:50) Releasing the Idea of Perfection
(5:25) Stroll and Scroll
(10:50) Adjustments and Additions
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There are so many ways to "diet" that it can be really hard to find what works for you. I'm sure you've heard of keto, macro's, paleo, and other diet's out there. I want to share with you three different types of nutritional approaches in hopes that you will resonate with one and find one that works for you for the long term.
Time Stamps:
(0:13) Different Nutritional Approaches
(0:56) Macro Tracking
(2:52) Why Macro Tracking Might Help You
5:30) Hand Portioning
(8:26) #Nerdalert
(10:08) Intuitive and Mindful Eating
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Do you have patience? I sure don't. I own it and I'm working on it in different aspects but I want to show you what the all or nothing perfectionist mindset did for my body. Rushing has some benefits and I wouldn't trade my past because it taught me so much of what I use now and hopefully you can avoid some of the mistakes I did in your journey but understanding we are all on our own journey.
Time Stamps:
(0:13) Absolutely No Patience
(0:33) I am Type A
(2:31) Mistakes are Good
(4:12) My Past Training and Dieting
(6:35) All or Nothing has Benefits
(10:52) Has Rushing to the Finish Line Worked?
(13:00) My Hope for You
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There is so much judgement in life and in the health and fitness industry specifically. I want to share with you my thoughts on how comments and statements come out of nowhere are actually deep rooted judgments and potential insecurities. Remember: it's your body and your life. There's nothing wrong about making yourself a priority.
Time Stamps:
(0:13) Judgement
(0:40) Please Share, Rate, and Review
(1:48) Prioritizing YOU
(2:20) Ordering a Burger vs a Salad
(5:02) I Like my Habits and Actions
(7:48) Communication
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It's going to get really personal in today's episode. I want to share my dieting journey from high school till now at the age of 27 and explain exactly why diets fail. Whether it was gaining 60 pounds or weighting 104, I did what I thought I needed to do at the time and who I was surrounded by and I am finally in a thriving place. I want that for you too.
Time Stamps:
(0:13) Why Diets Fail
(1:43) Taking it Back to College
(6:00) 24 Hour Fitness
(8:28) The Bodybuilder Diet
(9:35) Transitioning to Power Lifting
(14:03) Paul Revelia and Layne Norton
(17:30) The Lies We are Told
(19:50) Increasing Protein in your Diet
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This episode is inspired by an amazing quote that stopped me in my tracks and I wanted to share it with you. So many times we can get caught up in our past failures or what the future will bring that we forget about the control we have in the present. I'm sure you've heard the term "mindfulness" potentially at noisome but it is truly powerful. My hope with this episode is you start to ask yourself daily, "who do I want to be today" and act in integrity with that person.
Time Stamps:
(0:27) Shoutout to my Editor for this Quote
(0:50) The Quote
(1:15) Why It’s So Impactful
(2:14) Better Help
(6:00) Gaining Control
(6:20) Traveling Joke
(11:36) Who Do I Want to Be Today?
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It is so amazing to be selfish! Hear me out… I'm not the biggest fan when it comes to the actual definition of being selfish. I look at it differently. I want you to listen to this episode with an open mind as I explain why you should be more selfish with your life and start prioritizing yourself more.
Time Stamps:
(0:16) Being Selfish
(0:30) Please Share, Rate, and Review!
(1:06) Definition of Selfish
(4:27) Since Prioritizing Myself…
(8:30) You Deserve to Be Selfish
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I made a joke on Tiktok and I want to explain further…
I had made a Tiktok of me benching pressing saying that, "I was strong and wasn't going to text him first". Again, meant to be a joke but brought to light some feelings (mainly by men) and I think it's important to remember just how important communication is to any relationship and understanding any implied expectations that come along with those relationships.
Time Stamps:
(0:20) Made a Joke
(3:15) Anniversary Example
(7:42) Is Wonky Still a Word?
(11:25) Main Takeaway
(12:25) Dealing with Failure
(13:53) Please Share and Tag Me!
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I get messages way too often asking me, "How are you single?" I get it but still… there's nothing wrong with being single and… I actually really enjoy it right now. I'll explain why I am currently single and I want you to know it's beyond okay to be single.
Time Stamps:
(0:14) So Pumped to be Single
(1:37) Why I’m Single
(4:40) Showing Up for Myself
(6:41) I Love Who I Am
(8:10) Figuring Out Life and Embrace the Singleness
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You hear all the time that discipline is more important than motivation… what if I told you that discipline is also overrated? Listen in as I explain a new way to think about discipline.
(0:20) How am I so Motivated?
(1:13) What Would Make me Happy?
(3:16) Check-In with Yourself
(6:45) New Way to View Discipline
(7:16) Message and Share This!
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Have you let yourself down, failed to keep a promise, or straight up ghost yourself? We hear about trust issues all the time when it comes to other people but what about yourselves? Today's episode is all about how you can start and continue to build trust with yourself.
Time Stamps:
(0:13) Trust Issues
(0:44) Starting Over… Again
(3:00) Personal Trust is Like Trust with Others
(3:34) Small Steps and Goals
(6:18) Make One Promise Today
(7:15) Please Share It!
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Have you earned the right to diet? Is your body and mind ready for a diet? Or have you been dieting so long that you need a course correction. Do you need to reverse diet? I want you to consider all factors before dieting because, as I share with you, dieting has some steep consequences we want to avoid if we haven't earned the right yet.
Time Stamps:
(0:50) Yo-Yo Dieting
(1:10) My Experience in High School
(2:11) Simplifying Metabolic Adaptation
(6:45) Considering All Factors
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Follow the Born to Thrive Podcast Instagram Page! - https://www.instagram.com/borntothrivepodcast/
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Another episode inspired by social media and while social media has its pitfalls, it allows us to realize and understand that the thoughts and events we experience aren't as unique as we make them out to be. Someone else has been in your shoes before and that's comforting but it doesn't negate the feelings we have. I want to share with you a few things from my past and what I'm currently going through in hopes you share with me back!
Time Stamps:
(0:15) Inspired by Social Media Again
(2:11) You’re Not Alone
(5:30) The Importance of Sharing
(7:28) Would Love to Hear Your Story!
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Follow the Born to Thrive Podcast Instagram Page! - https://www.instagram.com/borntothrivepodcast/
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This episode is inspired by my Instagram. I post side by side photos on my feed and some take that to mean I am comparing the two. Now don't get me wrong, younger Alex absolutely compared herself to others, maybe more than anyone (even comparing the comparison). I was able to take a step back though and ask myself, "What would make me happy?" I want to remind you that you get to decide what makes you happy and no one else. I want you to step into your personal happiness and shift away from comparison.
Time Stamps:
(0:15) Inspired By Instagram
(2:30) Shifting Away from Comparison
(7:35) My Favorite Saying
(9:20) My Reminder to You
Follow Me on Instagram! - https://www.instagram.com/thealexallen/
Follow Me on Tik Tok! - https://www.tiktok.com/@thealexallen?
Follow the Born to Thrive Podcast Instagram Page! - https://www.instagram.com/borntothrivepodcast/
Follow Lifts with Alex Instagram Page for Training, Nutrition, and Life Tips and Content! - https://www.instagram.com/borntothrivepodcast/
Click Here to Stay Up to Date with All of My Offers and Freebies! - https://beacons.page/thealexallen/
Welcome to the first official episode of the Born to Thrive Podcast! My intention with this episode is to give you a brief overview of what to expect from this podcast, what I've been through leading up to this point, and what I want to gain from listening to this podcast weekly. So, if you're ready, press play and enjoy! It'd be incredible if you hit the subscribe button so you'll never miss an episode going forward!
Time Stamps:
(0:00) Welcome!
(0:19) Why You Should Listen
(1:16) What to Expect
(2:05) More than just Fitness
Follow Me on Instagram! - https://www.instagram.com/thealexallen/
Follow Me on Tik Tok! - https://www.tiktok.com/@thealexallen?
Follow the Born to Thrive Podcast Instagram Page! - https://www.instagram.com/borntothrivepodcast/
Follow Lifts with Alex Instagram Page for Training, Nutrition, and Life Tips and Content! - https://www.instagram.com/borntothrivepodcast/
Click Here to Stay Up to Date with All of My Offers and Freebies! - https://beacons.page/thealexallen/