03:09 From Anti-Fitness to Feel Good Expert: As soon as I made that decision, my career took off like I never would have imagined. Swimming upstream vs shifting streams - when you're moving right with the current and everything seemed to be working for you.

 

07:48 The Habit Loop: Habits are formed through Trigger - Behavior - Reward loops. What people tend to miss is that reward section. Because people think we don't need it but this is how the brain works. We need these positive affirmations to do these things

 

10:28 Habit stacking: Attach a habit you want to adapt to things that are already built into your routine so it's easier to do. Build keystone habits—those that set off a ripple effect throughout your day.

 

13:11 What a healthy day looks like: It is what you learn in kindergarten. Go back to the basics—there is no big secret about the stuff we have to do. The big secret is really about actually doing those things.

 

17:40 'It's ok to half-ass it!': It doesn’t have to be all or nothing. If you're trying to implement a habit, allow the small wins.

 

20:26 Fighting the 'F* it!': The messy middle. Don't get all guilty, learn what you gotta learn from it and use that to get empowered to do something different.

 

24:54 The Efforts-to-Results Ratio: You can decide on the effort and make peace with the results, or you can decide on the results you want and make peace with the efforts that are gonna take to get you there. It's your choice.

 

29:08 The Feel Good Movement: Recognizing that health and wellness is not but a number on a scale but how you feel. Feeling good is ultimate outcome that you want, and ALSO the method by which you need to get there.

 

32:54 Best Medicine: Dance. Exercise. Music

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