Conquer The Day

Have you ever sat down to meditate and instantly been hit with "squirrel brain"? If so, Mindfulness Expert Sumedha Ganjoo is here to tell you you're doing it right! Sumedha is a Software Engineer by education, Product Manager by Profession and her passion is being a Mindfulness Expert having spent over 5,000 in her own mindfulness and emotional training. In this episode, Sumedha shares how she turned to mindfulness due to necessity, and how she broke her own preconceived notions about what meditation and energy work is. Tune in for ways you can change how you experience life through perspective shifts, intention, and breaking down what mindfulness practices can look like in your daily life!

02:25 Meet Sumedha!

04:00 How do you contextualize Mindfulness?

07:30 What did your journey look like getting into energy work?

09:15 What is the difference between your intention and your patterns?

12:30 What let you to seek out mindfulness?

15:40 How far into learning did you realize mindfulness is

19:00 How can we approach meditation when it is new and feels difficult?

25:30 Where are you now after having dedicated yourself to mindfulness and awareness around your emotions?

31:15 How do you recognize when you're finding yourself return to old habits you want to change?

37:30 Ways you can use life to change your state and emotions.

42:00 What are some simple practices we can incorporate into our day?

48:20 How you can use movement to help you work through emotions and unique needs!

51:00 What does meditation mean, does it have to look the same each time for everyone?

54:30 How can we live a more intentional life?

Check out this book | Atomic Habits by James Clear

Check out Quimby https://www.quimbyapp.com/

Connect with Sumedha on LinkedIn

https://www.linkedin.com/in/sumedha-ganjoo-37485068/

……………………………

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Pickowicz

Instagram | @lindseypickowicz

Facebook | @lindseykatepickowicz

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Facebook | @brianpickowicz

Learn more about us and our programs on our website:

https://thefitnessproject.us/

In This Episode, You Will Learn:

My struggle with getting enough sleep and how I fixed it.

How to navigate your way to better sleep through your habits.

The benefits and positive impact sleep has on our overall health.

Resources + Links:

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

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

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

Check out our client transformations:

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

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Pickowicz

Instagram | @lindseypickowicz

Facebook | @lindseykatepickowicz

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

Show Notes:

Better health begins with better sleep! In today's episode, Brian will share his journey with sleep. After struggling to get 2-3 hours of sleep per night, he decided to make a change and navigate his way to a healthier sleep schedule. From his story, we hope you'll be able to takeaway important habits and practices that will help you optimize the amount of rest you get. We'll also explore the benefits of sleep and how it ties to your mental and physical wellbeing. Become the master of your sleep during the nights in order to fully conquer your days!

01:30 Why is sleep so important to us?

04:15 What was your experience with getting sleep?

07:05 Where did your struggles with sleep begin?

12:20 What is the impact sleep has on our day to day?

15:00 How did you approach fixing your sleep habits?

22:30 Where is the best place to start making change?

25:30 Practices & habits to help you fall asleep.

29:15 When did the habit shifts start to work?

In This Episode, You Will Learn:

How to develop a healthier relationship with fitness.

Advice for setting positive examples for others to learn from.

How fitness impacts all areas of our lives.

Resources + Links:

Connect with Greg on Instagram | @greg.w.mccoy

Learn more at https://hiddengym.net/

We We Sleep by Matthew Walker

The Alchemist by Paulo Coelho

Spark by John J. Ratey and Eric Hagerman

Eleven Rings by Phil Jackson

The Score Takes Care of Itself by Bill Walsh

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

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

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

Check out our client transformations:

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

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Rago

Instagram | @raygobomb

Facebook | @lindseyrago

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

Show Notes:

Your fitness can be the key to conquering your day! Today, we're changing the way we approach health & fitness with the help from our featured guest, Greg McCoy! Greg is an entrepreneur, gym owner, and bodybuilder with a background in personal training. He'll share his expertise on how we can build healthier lifestyles through simple habits and mindset shifts. As we go, we'll reconceptualize America's relationship with fitness by choosing to set positive examples for the next generation to learn from. We also talk about the importance of fitness in other areas in our lives, from impacting our leadership skills to how we run a business and everything in between. Develop a better relationship with your health & fitness and thrive in your element!

01:25 Welcome to the show, gym owner and bodybuilder, Greg McCoy!

03:35 Why are schools pulling back on physical activity and how does it affect students?

06:30 How can we create positive associations with fitness starting from childhood?

09:35 How can parents incorporate movement into their kids' lives?

13:50 Setting a better example.

18:05 Where did your passion for bodybuilding come from?

20:40 How do you tap into your best in an ultra-competitive sport?

23:25 What should you consider when starting training?

25:45 What role does nutrition play?

28:20 When did fitness become something you wanted to share?

30:15 How does fitness impact your leadership?

34:50 What is the core value fitness has given you?

37:25 What do you wish you had known when opening your first gym?

40:05 How do you rebalance to find alignment?

44:10 What is one book that has changed your life the most?

45:05 What does paradise look like for you?

46:15 What is one habit you need to conquer your day?

46:55 What are you learning right now?

In This Episode, You Will Learn:

What the 1% rule is and what it can do for your health.

How to maintain consistency and achieve progress in your fitness journey.

Resources + Links:

Atomic Habits by James Clear

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

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

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

Check out our client transformations:

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

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Rago

Instagram | @raygobomb

Facebook | @lindseyrago

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

Show Notes:

Get closer to your goals with the 1% rule! Join us as we discuss a simple but effective strategy for sustainable consistency in your fitness journey: the 1% rule! What is it, what does it do, and how can you use it to build momentum towards reaching the results you want to see? We'll explain all of this and more as we share our experiences and application of the 1% rule in our own journeys. By the end, you'll know exactly where to apply it in your life and change the way you approach health & fitness forever. Build consistency, gain momentum, and finally achieve better progress, 1% at a time!

01:15 How can you build consistency and see better progress in your health?

03:35 What is the 1% rule?

07:45 What does it give you the ability to do?

10:15 Practical application for the 1% rule.

14:45 Where can you get 1% better?

In This Episode, You Will Learn:

The connection between weight loss and hormone health.

Proactive steps & mindsets for optimized health.

The significance of hormone health and understanding your body.

How to achieve your physical goals, starting from the inside out.

Resources + Links:

Connect with Ellen on Instagram | @ellenangeloni

Check out these labs:

https://nutritiondynamic.com/

https://www.lifeextension.com/

https://www.evexiadiagnostics.com/

https://providerportal.dutchtest.com/

Get quality supplements at:

https://nuethix.com/

https://www.seekinghealth.com/

https://www.metagenics.com/

https://www.bioticsresearch.com/

Medical Medium Thyroid Healing by Anthony William

Beyond the Pill by Jolene Brighten

Period Repair Manual by Lara Briden ND

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

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

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

Check out our client transformations:

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

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Rago

Instagram | @raygobomb

Facebook | @lindseyrago

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

Show Notes:

Do you want to meet more of your health goals? Then let this episode be your guide! Joining us this week is head coach and functional health practitioner, Ellen Angeloni! Today's conversation will focus on the significance of hormone health as it relates to your weight. Whether you want to gain, lose, or just maintain your weight, this is the key to managing it all. We'll talk about the mindset and strategies for optimized health, what it looks like for men & women, and how you can play a more proactive role in your own health journey. You'll learn how to better understand your body and make impactful changes from the inside out. Discover what optimized health looks like for YOU and how you can achieve it!

01:20 Introducing Ellen Angeloni, head coach and a functional health practitioner at Transform Forever Health!

03:25 What symptoms were you experiencing and how did you figure it out?

10:40 How did you start to repair your body?

13:45 What connection points were important for optimization?

16:05 What is the best mindset for achieving a physical goal?

19:25 Defining the roles of sex hormones in our bodies.

24:15 What are the important aspects of hormone health for men?

27:10 How can we take action to improve our hormone health?

33:50 What does optimal hormone health look like?

40:15 Why do we need to be proactive in our health?

43:40 How does weight impact hormone health?

48:50 The road to optimized health.

52:45 What resources do you recommend?

56:00 What is one habit you need to conquer your day?

In This Episode, You Will Learn:

Our 3 part framework for optimizing your time.

The 5 biggest constraints on your time and how to eliminate them.

How to master your time in order to master your health.

Resources + Links:

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

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

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

Check out our client transformations:

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

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Rago

Instagram | @raygobomb

Facebook | @lindseyrago

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

Show Notes:

The time you spend could be the key to unlocking the healthiest version of you! Today, we'll break down our 3 part framework to help you manage your time for a healthier, more balanced lifestyle. We will discuss the biggest constraints on your clock, how to eliminate them, and make the most of the time you already have. These tactics & habits will optimize your time management for peak performance mentally and physically! Better health begins with better time management!

01:15 Become a master of your health by mastering your time!

02:40 What are the challenges with time?

04:40 Five big constraints on your time.

08:55 How can we optimize time management?

11:50 Your weekly roadmap for better time & better health.

15:45 How can you time block your schedule?

19:05 What is the 3 part framework for mastering time management?

In This Episode, You Will Learn:

What happens when you don't learn to manage your stress.

The tactics, habits, and practices for restoring your body & your health.

The warning signs of stress and how to combat it head on.

Resources + Links:

Connect with Vanessa on Instagram | @vanessagfitness

The Obstacle Is the Way by Ryan Holiday

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

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

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

Check out our client transformations:

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

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Rago

Instagram | @raygobomb

Facebook | @lindseyrago

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

Show Notes:

If your day to day is causing you stress, then don't miss this episode! Discover how to restore your health to its fullest potential with today's featured guest, Vanessa Gilette! Vanessa is the owner & CEO of Vanessa G Fitness and Nutrition, a coaching company that helps women reset their metabolism and restore hormone balance. Today, she'll share her journey from heavily stressed out business owner to healthy & happy CEO. We will dive into her experiences to learn what happens when we don't manage our stress properly. As we go, we'll discuss the necessary tools, tactics, and habits for restoring your health & body so you can find balance in your life. From early warning signs you should be wary of to important mindset pivots to get you through tough transitions, we are covering everything you need to stop ignoring your stress and finally tackle it head on. Transform yourself from stressed to blessed by focusing on your personal and physical growth above all!

01:30 Say hello to today's special guest, Vanessa Gilette, a Coach, CEO, and Metabolism & Expert!

03:40 What did a typical day look like during the peak of your work?

08:25 What was causing the stress internally?

13:00 The warning signs of stress.

18:00 How was your mood during this time? How did it progress?

21:20 What was the moment you knew things had to change?

25:25 How did it feel to get the results back?

28:15 How do you step back from your weight loss goal?

34:20 What did you shift your focus to during your period of transition?

38:25 Where are you currently on your journey?

44:00 What was the most important lesson you needed to learn?

45:40 What advice would you give to someone experiencing stress?

48:30 What is one book that has changed your life?

48:55 What is your ideal 10/10 day?

49:35 What is one habit you need to conquer your day?

In This Episode, You Will Learn:

How to build out a healthy balance and lifestyle in your busy schedule.

Three simple habits you can incorporate into your day to day.

The strategies you need to achieve your own definition of balance.

Resources + Links:

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

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

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

Check out our client transformations:

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

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Rago

Instagram | @raygobomb

Facebook | @lindseyrago

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

Show Notes:

Are you an ambitious, career driven professional trying to make it all work? Then this is your episode! We will be going over top strategies for building your own definition of balance that works for you. Health, career, family, and more, we'll dive into the ways you can take care of them all while taking care of yourself. By the end of today, you'll know the effective actions and simple habits you can incorporate consistently in your schedule, no matter how busy. Become the master of your personal version of balance to really conquer the day!

01:15 Why do we struggle with striking a balance?

03:40 What does balance mean for you?

06:00 What things do we need to remove in order to move forward?

09:45 Effective actions for creating balance.

11:45 What three simple things will set you on the path to balance?

15:30 What do we need most to build balance?

In This Episode, You Will Learn:

The connection between dog ownership and mental health.

How to be a responsible, intentional adopter and dog owner.

Real stories of how animals have transformed lives for the better.

Resources + Links:

Get involved at The Pawerful Rescue | https://www.thepawerfulrescue.com/

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

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

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

Check out our client transformations:

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

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Rago

Instagram | @raygobomb

Facebook | @lindseyrago

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

Show Notes:

It's time to give some love to man's best friend! Today's special guests are the owners and founders of The Pawerful Rescue from Rockwell, Texas, Steph & Duke! Their mission is to rehome rescues into their fur-ever homes through intentional and responsible adoption. They will be sharing their real life stories of the amazing transformations they've seen from adopting out over 500 dogs. We'll have an incredible conversation all about the furry friends we live with and how they impact, influence, and improve our mental health and wellbeing. We will also break down questions all potential adopters should ask themselves so you can learn the best way to set yourself and your pup up for success. Tune in for a pawerful episode celebrating the four-legged members of our families!

01:40 Say hello to the owners and founders of The Pawerful Rescue, Steph & Duke!

03:20 What led you to starting your rescue?

06:50 What is your unique mission?

09:55 Get back into the rhythm with our Fall into Fitness Masterclass!

11:25 What has seeing transformations done for you?

15:50 The human element of dog rescue.

18:15 What is special about the human & dog dynamic?

22:25 Questions to consider for a successful adoption.

28:05 Why did we decide to foster & adopt?

31:00 How have animals helped improve your mental health?

35:55 How do dogs transform lives around them?

37:40 What is the greatest transformation you've seen so far?

43:30 How can someone get involved with your mission?

In This Episode, You Will Learn:

Six core movements for optimal health.

How to build a consistent, efficient training blueprint.

Actionable steps for better workouts in and out of the gym.

Resources + Links:

Fall Into Fitness Masterclass: The 5 Fitness Essentials to Help Professionals and Business Owners Cut the Summer Fluff and Build a CONSISTENT, Healthy Lifestyle Without Restriction or Obsession.

In this 60-minute live training, Brian Pickowicz and Lindsey Rago reveal the secrets of how busy professionals and business owners can sustainably lose weight this fall and achieve a consistent, healthy lifestyle without having to workout daily or eat like a bird.

https://bit.ly/Fallintofitnessmasterclass

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

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

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

Check out our client transformations:

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

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Rago

Instagram | @raygobomb

Facebook | @lindseyrago

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

Show Notes:

Do you want to get more health, fitness, and function out of your workouts? In this episode, we will share six core movement patterns you can use to create an optimized blueprint for your training in 30-40 minutes per workout! These core movements will help you efficiently train and build your body, find consistency in & out of the gym, and achieve the results you want to see. We'll go over applicable steps everyone should know to successfully train their mind and body. Optimize your health today to reap the benefits tomorrow!

01:25 How can you train your body the right way?

02:45 What is the power of habits?

05:20 What challenges stop us from optimizing our health?

10:00 How can we consistently and successfully train?

11:20 The six core movement patterns.

15:00 How can you apply these core movements to your workout?

18:25 How to progressively overload.

21:25 How can you optimize your workout to get the body you want?

26:05 Building a consistent, efficient workout.