Conquer The Day

This week on Conquer the Day, we sat down with longevity expert Belinda Ruiz to discuss how to optimize your health for the long haul. Belinda shared her holistic approach for supporting the body and gave us invaluable insights into managing stress, the importance of quality sleep and nutrition, and using family health history as a guide. You will walk away with practical tools for making small, sustainable lifestyle changes that can pay off for decades to come. Belinda's passion for preventative healthcare and empowering others to take control of their wellness was inspiring. We hope you'll come away feeling motivated to prioritize your health and set yourself up for longevity.

Resources + Links:

Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets

WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?

-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/

Check out our client transformations:

https://thefitnessproject.us/client-transformations/

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Pickowicz

Instagram | @lindseypickowicz

Facebook | @lindseykatepickowicz

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

We're giving away an Amazon Gift Card to one of our listeners! Leave a review on Apple Podcasts to enter the Giveaway! https://podcasts.apple.com/us/podcast/conquer-the-day/id1562890786

In This Episode, You Will Learn:

Our own personal stories, including some rock bottom moments that led us to make lasting change.

Resources + Links:

Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets

WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?

-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/

Check out our client transformations:

https://thefitnessproject.us/client-transformations/

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Pickowicz

Instagram | @lindseypickowicz

Facebook | @lindseykatepickowicz

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

Show Notes:

So many people are preparing to set new goals in the new year, which takes strategy and mindset work. We're here to share an open and honest discussion about pivotal moments in our own lives that led us to make important (and lasting) changes for good. Some key topics we touched on included looking back at decisions that didn't serve us well and eventually led to moments of pain or rock bottoms. We talk about the importance of making a firm decision to change in those moments rather than just thinking about change, and how to make steady progress by continually reinforcing your new path. We hope our own stories provide insight and motivation as you think about changes you want to make in your own life.

03:13 Making pivotal decisions for personal growth.

06:15 What was the turning point that led to changing your health?

11:45 How to begin making better choices towards the results you want.

14:30 What motivates you to make lasting changes?

20:15 A violent altercation at a party and making a life-changing decision.

27:45 How to make the decision to get healthy that sticks.

30:15 The powerful realization that change is possible for you.

36:00 Breaking old patterns and habits for good.

39:15 How to stay focused on patience with consistent incremental progress.

In This Episode, You Will Learn:

Autoimmune causes; overactive immune system attacks self

Diets to reduce inflammation.

Resources + Links:

> Quicksilver Science Immune Charge+ - basic nutrient most people need/lack (A/E/D/K/C)

> Zemvelo Fulvic Minerals - balanced for of minerals we no longer get in our foods from soil quality being poor in minerals

> Seeking Health B Complex Plus - basic nutrient most people need/lack

> Designs For Health GI Revive or Pure Encapsulations Epi Integrity - gut lining/inflammation support

> Metagenics Metagest - Betaine HCL - Stomach acid support

> Seeking Health Digestion Intensive - pancreatic enzyme support

> Dr. Best Proteolytic Enzymes - helps fight virus load, joint pain and a host of issues

> Charlotte's Web CBD oil - gut lining, immune response and anxiety

> Metagenics Mag Glycinate

Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets

WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?

-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/

Check out our client transformations:

https://thefitnessproject.us/client-transformations/

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Pickowicz

Instagram | @lindseypickowicz

Facebook | @lindseykatepickowicz

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

Show Notes:

Get ready to dive into this conversation all about autoimmune disorders and gut health. In this episode, we're joined by Blake Groves, who really knows his stuff when it comes to immune systems. He explained how autoimmune diseases work and what causes your body to attack itself, like with Hashimoto's thyroid issues. Blake stressed that reducing inflammation is super important for getting healthy. We give some great advice too - like making a timeline of when your symptoms started so you can figure out what triggered your issues.

03:30 Autoimmune disorders and gut health with guests.

06:00 Autoimmune diseases and immune system function.

09:15 Autoimmune disorders and immune system function.

14:00 Autoimmune dysfunction and bridging the gap to health solutions.

16:45 Immune system issues and potential causes.

19:00 Bloodwork and stool testing for health advocacy.

24:45 Balancing weight loss and immune system health.

28:30 Autoimmune disease triggers and treatments.

32:15 Environmental toxins and their impact on health.

40:30 Autoimmune diseases and immune system health.

43:30 Autoimmune diseases and their treatment options.

46:45 Improving gut health and autoimmune function through diet and supplements.

53:45 Low stomach acid and its symptoms.

56:15 Holistic health and wellness strategies.

In This Episode, You Will Learn:

Anger is a healthy and normal response, but unhealthy ways of handling anger need to be addressed (we give tips to do this!)

Practical ways to manage anger and change negative patterns.

Resources + Links:

Mentioned in today's episode:

The Bobo Doll Experiment: https://www.britannica.com/event/Bobo-doll-experiment

Breaking The Habit of Being Yourself:

Atomic Habits

The Power of Habit

Man's Search for Meaning by Viktor Frankl

Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets

WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?

-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/

Check out our client transformations:

https://thefitnessproject.us/client-transformations/

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Pickowicz

Instagram | @lindseypickowicz

Facebook | @lindseykatepickowicz

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

Show Notes:

As someone who has struggled with anger for much of my life, I wanted to share my journey of gaining awareness and control over this emotion. Through examining where my anger originated, the models I learned from, and my identity around anger, I was able to understand the roots of my patterns. In this episode, I'm sharing how observing my anger habit cycle helped me recognize triggers and how you can do the same to create new responses. Listen in for the processes and tools I've learned to manage my state in a healthier, intentional way. I hope sharing my experiences gives you useful tools to handle your own anger.

02:30 Managing anger and recognizing its impact on my life.

08:15 Childhood bullying and using anger to fuel success in sports.

14:15 How to get to the root of where you began modeling behaviors from at a young age.

18:00 Understanding your anger patterns and how to overcome them.

23:00 Breathing techniques to regulate your emotions.

27:45 Understanding that anger is a healthy and normal response, but unhealthy ways of handling anger need to be addressed.

33:30 Practical ways to manage anger and change negative patterns.

In This Episode, You Will Learn:

One mindset shift that will help you experience more gratitude this holiday season.

How to be more present of the blessings in your life.

What the power of gratitude really means.

Resources + Links:

MEDITATION FOR GRATITUDE | https://www.youtube.com/watch?v=mYagzRfOiOM

Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets

WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?

-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/

Check out our client transformations:

https://thefitnessproject.us/client-transformations/

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Pickowicz

Instagram | @lindseypickowicz

Facebook | @lindseykatepickowicz

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

Show Notes:

Are you struggling with slowing down and being present in your gratitude? Then today, we want to offer you encouragement and advice to help you be present & be grateful this holiday season! We'll go over one powerful mindset shift that will allow you to experience more gratitude for the blessings in your life. You'll be able to walk away with a new understanding of the power of gratitude and how to meaningfully connect during the important moments with your loved ones. It can be easy to get frustrated or irritated this time of year; here's how you can take things as they come and appreciate the gifts, love, and blessings – big or small! Join in and make lasting memories this holiday season!

02:55 What is the power of gratitude?

05:00 Prime yourself as the first step.

07:45 How can you connect with gratitude in the moment?

10:20 What could you focus on to be more present?

In This Episode, You Will Learn:

Ways to set yourself up for a stress free holiday and make yourself a priority during the busy holiday season!

Resources + Links:

Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets

WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?

-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/

Check out our client transformations:

https://thefitnessproject.us/client-transformations/

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Pickowicz

Instagram | @lindseypickowicz

Facebook | @lindseykatepickowicz

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

Let's set you up for the best holiday season! I know that it can be really stressful and I'm here to help you have the tools and energy going into a busy season. Even though we love the holidays, there's still a lot less time to do a lot more things, more family dynamics going on, and there's also a lot more treats and temptations. If you have felt the challenge of sticking to your goals during the holidays in the past, let's change that. We are going to talk all about how to make this a stress free holiday season and make your health a priority without having to restrict yourself from the foods and traditions you love.

Emotional eating can look a lot of different ways. Sure, it CAN look like a tub of ice cream in one hand, and a spoon in the other with tears streaming down your cheeks like in the movies. It can also look like eating because you're bored or avoiding something. Or not eating due to stress. Regardless of what it looks like for you, at different times and for different reasons, this episode is about awareness of those emotions and letting go of judgment for experiencing them! We are all human! Per usual, our hosts Brian and Lindsey share their own personal experiences with emotional eating, how they have broken those habits and the framework you can use to do the same! It's time to allow yourself to feel your feelings (that's what they're for after all) and put these tips into practice so you can enjoy food, life, and a healthy experience of all of the above!

02:15 Review of the week!

03:00 Are you eating due to these emotions?

06:15 How breaking the habit of emotional eating will impact other ways you unconsciously react in life!

08:40 Why is food so attached to our emotions?

10:00 You CAN eat food you enjoy, you just need to be in the driver's seat!

11:40 Lindsey's personal experiences with stress eating.

14:30 Eating post bodybuilding and being used to having 4,000 calories per day.

18:20 Connecting over food and enjoying it is great when you are able to be healthy and have balance.

20:40 What are your own habits around food?

22:40 How mindfulness and taking the time to pause can bring a better self awareness.

28:30 What are we trying to avoid by emotionally eating?

29:30 Remove the judgement from the emotions you are experiencing!

32:15 Leverage your emotions by associating them with certain actions that are beneficial.

36:30 You can change in an instant.

37:40 The framework to break the habit of emotional eating! 42:48 When in doubt, action creates energy!

43:20 What are different ways you can achieve the comfort you are searching for?

Check out Episode 2 referenced in this episode:

How to Control your Emotions and live a more mindful life with mindfulness expert, Sumedha Ganjoo

Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets

WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?

-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/

Check out our client transformations:

https://thefitnessproject.us/client-transformations/

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Pickowicz

Instagram | @lindseypickowicz

Facebook | @lindseykatepickowicz

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

In This Episode, You Will Learn:

How to manage stress and its effects on your physical and mental health.

Ways to expand your capacity to handle stress in a healthy way.

Resources + Links:

Check out this study referenced in this episode -

https://www.apa.org/news/press/releases/stress/2022/concerned-future-inflation

Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets

WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?

-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/

Check out our client transformations:

https://thefitnessproject.us/client-transformations/

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Pickowicz

Instagram | @lindseypickowicz

Facebook | @lindseykatepickowicz

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

Show Notes:

If you live in stress and you're constantly in that go mode, there are so many areas of your life and your health that are impacted. In this episode, we're diving into stress, and how to not just try to eliminate it, but expand your capacity to handle stress and have healthy stress responses when stressful situations or seasons come up. Let's talk about stress management so you can have a greater level of focus, health and just overall quality of life no matter what life throws at you. In order to manage stress it all comes down to understanding it, your body's natural response to stress and an awareness of how you currently respond to stress from a habits standpoint so you can grow and get where you want to be!

02:00 Are there benefits to stress?

07:30 Natural responses to stress and stress recovery.

12:15 How can I manage chronic stress and its effects on the body?

18:00 Game changing stress management techniques and mindset shifts.

24:00 Stress management techniques using the body and environment.

28:15 How can I expand my capacity to handle stress?

33:15 Ways to build resilience to handle life's stresses.

In This Episode, You Will Learn:

Tactical tips to get organized and prevent overwhelm.

Understand 4 main causes of overwhelm and what to do about them.

Resources + Links:

Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets

WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?

-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/

Check out our client transformations:

https://thefitnessproject.us/client-transformations/

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Pickowicz

Instagram | @lindseypickowicz

Facebook | @lindseykatepickowicz

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

Show Notes:

If overwhelm is a symptom, what is causing it? In this special part 2 episode we're shining a light on 4 main root causes of overwhelm and some easy tactical ways to overcome each of them. As you're listening, if there is a root cause or two that stands out (and maybe triggers you a bit) take a deep breath and know that we're here to help! You have the power to overcome overwhelm and live a life that is full of energy, fun, and growth!

04:00 Four main root causes of overwhelm.

08:30 How to change your mindset from focusing on a to do list, to the results you want.

11:00 Are you missing the skill of delegation?

14:15 How to decide what needs to be delegated in every area of your life.

19:15 Is not taking care of your health causing more overwhelm?

In This Episode, You Will Learn:

What actually causes overwhelm + what is causing your cognitive overload

How everyone has their own threshold for overwhelm, and how to make sure you aren't surpassing it.

Ways to increase your productivity (AND your peace!)

Resources + Links:

Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets

WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?

-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/

Check out our client transformations:

https://thefitnessproject.us/client-transformations/

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Pickowicz

Instagram | @lindseypickowicz

Facebook | @lindseykatepickowicz

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

Show Notes:

Overwhelm can be so debilitating. If you experience overwhelm on a daily basis, then it probably keeps you from fully being present from enjoying your work. And a lot of times from actually taking care of yourself. We are actually breaking up this podcast into two different episodes, so that is easily digestible. We're here to help you understand where you are overloading yourself most to cause overwhelm so you can start reducing it and have the energy to take care of yourself. It's time to take yourself off the backburner and embrace the keys to conquering overwhelm.

02:00 How to manage and prevent overwhelm with true self care.

05:30 Why every individual has a unique threshold for overwhelm and how to prevent surpassing it.

08:00 How to recognize what is causing cognitive overload so you can reverse it.

11:15 Ways to reduce overwhelm and increase productivity.