Conquer The Day

In This Episode, You Will Learn:

• The mindset changes and habits you need to know to lose weight and keep it off!
• Our personal journeys with weight loss.
• How to create change in your life, and how to deal with that change.
• How to shift your perspectives and your identity.

Resources + Links:

Join us in our Facebook community | Conquer the Day Facebook Group

Sign up for Foundations For a Fit Life

https://thefitnessproject.us/foundations-for-a-fit-life/

……………………………

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

Show Notes:

Want to know how we lost over 100 pounds - and kept it off!? For today's episode, we want to share our experiences and the knowledge we learned from our individual weight loss journeys. What are the mindset changes we made to maintain our health? How did we deal with changes to our identities and our environment? What are the fundamental tactics you should be aware of during your fitness journey? From keystone habits to building motivation, we're covering everything you need to know to drop those pounds and keep it off once and for all. It's time to take one step closer to finally becoming the person you want to see!

01:35 How can you lose 100 pounds?

03:00 What were our journeys with weight loss?

07:30 What is the value of keystone habits?

12:15 What was the first big shift for you?

13:35 The differences between strength training and cardio.

17:00 Why should you track your food?

20:35 Creating motivation and excitement.

21:25 How do you change your environment?

24:30 Can we change the people around us? Is it our responsibility to?

28:00 What can we do to push ourselves and grow?

31:25 When did you start to change the way you see yourself?

35:05 What changed your identity?

38:20 How can we maintain the progress we make?

42:00 What helped with your mindset shift?

43:10 What are the benefits of monitoring your health?

In This Episode, You Will Learn:

• Gut health and its importance to your physical and mental health.
• The four pillars of health, and what being in good health looks like.
• The three differences between bloating, and what causes them.
• How our bodies react to stress and its impact on gut and digestive health.

Resources + Links:

Connect with Jessica on Instagram | @drjessicaeastman

Find out more at drjessicaeastman.com!

The Desire Map by Danielle LaPorte

Join us in our Facebook community | Conquer the Day Facebook Group

Sign up for Foundations For a Fit Life

https://thefitnessproject.us/foundations-for-a-fit-life/

……………………………

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

Show Notes:

We've got a feeling in our gut that you'll love today's episode! Joining us is naturopathic doctor and gut health expert, Jessica Eastman, here to share her knowledge on gut health and the four pillars of health! First of all, what is gut health? Why is it so important? How does it tie into our physical and mental health? We'll be talking about what influences gut and digestive health (both the good and the bad!) so that you can start taking better care of your body from the inside out. If you've ever wondered what causes bloating and gassiness, or the different effects of stress on your body, then this is the episode for you! Come learn how to treat your body and mind, so you can start feeling good on the outside and on the inside!

0:01:30 Meet the wonderful naturopathic doctor, Jessica Eastman, here to help you treat both body and mind!

0:02:25 What does good health look like?

0:06:10 What are the four pillars of health?

0:09:00 How can someone use the pillars to make a change in their lives?

0:11:05 Becoming aware of obstacles.

0:14:50 How can we use categories to help make goals achievable?

0:17:20 What is gut health, and why does it matter?

0:20:55 What does a healthy digestive system look like?

0:24:00 The three types of bloating and where they come from.

0:27:10 What causes gassiness and/or cramps?

0:30:20 Food sensitivities and bloating.

0:32:05 How can we get to the root of gut health problems?

0:34:45 What is the ideal range for sleep?

0:36:40 What are the nutrients we need?

0:40:10 What is the goal for stress levels?

0:41:40 How much movement should we be getting?

0:45:20 The impact of stress and emotions on gut health.

0:50:00 How does a sympathetic nervous system impact digestive activities?

0:51:10 Is it gut health that influences anxiety or does anxiety influence gut health?

0:52:30 Even if you're not directly in a stressful environment, will your body still react the same way?

0:54:30 Can you change your body's response to stress by changing your mindset?

0:57:20 The difficulties and challenges of changing your mindset.

1:00:50 What is one book that has changed your life?

1:02:10 What is your idea of paradise?

1:02:45 What is one habit that helps you conquer your day?

In This Episode, You Will Learn:

• All about pre and post natal fitness, nutrition, and health.
• The biggest misconceptions around pregnancy and postpartum.
• How to train and strengthen your body during pregnancy.
• How to build your body back up and what to expect from your body postpartum.

Resources + Links:

Connect with Sara on Instagram | @trinitysara

Check out The Soul of Shame by Curt Thompson

Join us in our Facebook community | Conquer the Day Facebook Group

Sign up for Foundations For a Fit Life

https://thefitnessproject.us/foundations-for-a-fit-life/

……………………………

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

Show Notes:

Are you worried about your health during your pregnancy? Our guest today is Sara Pascale, pre and post natal fitness and health guru, and she's here to take those worries away! This episode, you'll learn all about fitness, health, and nutrition for your pregnancy and postpartum seasons. If you're preparing for little ones of your own but want to stay conscious of your health during pregnancy, we've got you covered. We'll be debunking common misconceptions surrounding pregnancy and postpartum before diving into the exercises and training tips you should know about. Find out how you can start creating a healthier you for a healthier pregnancy!

01:25 Meet guest Sara Pascale, personal trainer and nutrition coach!

03:30 When did you start focusing on fitness and health?

06:50 What was your approach to your first pregnancy?

11:50 What was the biggest thing you learned about fitness between your first and your fourth pregnancy?

13:40 How about nutrition?

15:55 What is gestational diabetes and preeclampsia?

17:45 What is the usual range of weight gain during pregnancy?

21:20 The nutritional mindset of "eating for two".

22:35 What are common misconceptions surrounding pregnancy?

26:05 How do you suggest someone approach and prepare for pregnancy?

29:25 The best exercises to strengthen your body.

32:20 Are there limits around pregnancy?

37:20 What are some misconceptions around postpartum?

42:40 Where does the six week idea come from?

44:00 What should someone expect from their body postpartum?

46:55 Dealing with body image during pregnancy.

50:05 How do you empower other women?

54:20 What would you suggest someone say or do to support their partner going through pregnancy?

54:50 What is your favorite book?

55:05 What is your paradise?

55:35 What is one piece of advice you would give to yourself 10 years from now?

56:45 What do you need to do to conquer your day?

In This Episode, You Will Learn:

• How to approach the New Year and make it your own.
• Tips for setting meaningful, realistic goals.
• How to achieve and pursue your New Years goals.

Resources + Links:

Join us in our Facebook community | Conquer the Day Facebook Group

Sign up for Foundations For a Fit Life

https://thefitnessproject.us/foundations-for-a-fit-life/

……………………………

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

Show Notes:

Are you ready to make the New Year your own? Today, Brian and Lindsey are sharing the best ways to set goals, find intentions, and forge your path onwards! Have you struggled with setting resolutions before? Or maybe you've been unable to keep to your goals in the past? After this episode, you'll have the skills and the know-how to create meaningful and achievable goals, so you can finally reach the improvement and growth you want to see. This episode, we're not only conquering the day - it's time to conquer the year!

01:40 How should you approach the New Year?

03:30 What is the point of setting a goal?

05:50 Finding a focus point.

09:25 How to prioritize what is most important to you.

12:10 What are the five aspects of life you can improve on?

14:00 How can you start setting realistic targets?

16:15 Discovering your "why".

19:20 How to create your path.

21:45 What is the power behind writing your goals down?

23:00 How to achieve your New Years goals.

In This Episode, You Will Learn:

• Ways to build trust with yourself and set boundaries with others.
• Tips to start your health and fitness journey when you have limited time.
• The power of prioritizing yourself.

Resources + Links:

Join us in our Facebook community | Conquer the Day Facebook Group

Sign up for Foundations For a Fit Life

https://thefitnessproject.us/foundations-for-a-fit-life/

……………………………

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

Show Notes:

Think of a time you accomplished a goal that was special to you! How did it feel? In this episode, we're so excited to introduce you to Full-time paralegal, part-time law student, Taylor Swift Fan, and The Fitness Project client Delaina McCarthy! As we listen to Delaina share her story, and the special milestones she's conquered so far on her journey, you can't help but feel a piece of the joy and hope she has along the way. As someone who struggled with approaching health and fitness powered by a negative self image, Delaina shares how she has not only gained her own trust and respect, but truly loved herself back to life by showing up for herself. There are so many takeaways as we learn how Delaina has made a game of challenging herself in the best way, and ways we can all love ourselves from the mindset out.

03:15 How do you feel about your progress, and those photos being shared on social media?

05:00 How has your mindset changed along with your physical transformation?

08:00 What was your starting point when you began working with us?

15:20 Learning to trust yourself and be mindful of your nutrition.

21:15 What was the moment you realized you had gained trust in yourself?

27:00 How did you set boundaries for yourself and people in your life as you've added healthy habits into your lifestyle?

31:15 Ways to stick to the healthy habits you're adding into your life.

35:20 What has been the most joyful moment in your journey so far?

41:00 What has helped you be successful and stick to your goals this time around?

44:30 Advice for starting a health and fitness journey when you have limited time.

48:00 The power of prioritizing yourself.

50:00 What is a book that has changed your life?

52:30 If you could do anything you wanted for a day, what would you do?

54:15 What do you need in order to conquer your day?

In This Episode, You Will Learn:

• Five actionable tips to help you master the art of presentness.
• What being present can do for you and your quality of life.
• Finding and practicing focus and gratitude.

Resources + Links:

Join us in our Facebook community | Conquer the Day Facebook Group

Sign up for Foundations For a Fit Life

https://thefitnessproject.us/foundations-for-a-fit-life/

……………………………

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

Show Notes:

What is the best present? Being present! Today, Brian and Lindsey are sharing five tips to help you stay present during this holiday season! If you've ever found yourself turning to distractions or losing focus around this time of year, then we're here to help you connect back to the now. Find out how to make meaningful changes in your life, lessen anxiety and stress, and create genuine and lasting memories, all by mastering the art of presentness. This holiday, the real gift is in the present, so let's go and find it!

01:25 What is invaluable to the quality of your life?

03:05 How does being present eliminate our problems?

07:00 What causes burnout after the holidays?

09:35 Setting yourself to become present.

13:00 How does setting your focus help you?

16:15 Finding appreciation in things as they are.

19:00 Choosing to be a gift.

24:15 How does being present tie to your health and fitness?

25:05 Removing technology as a distraction.

26:30 How can we connect to the now?

In This Episode, You Will Learn:

• All the things you need to know to boost your mental health and wellbeing.
• Practices to optimize your brain's health.
• The unconventional methods you can take for better results.

Resources + Links:

Check out the Get Psyched program! | https://getpsychedcoaching.com/

The Law of Attraction by Esther Hicks and Jerry Hicks

Join us in our Facebook community | Conquer the Day Facebook Group

Sign up for Foundations For a Fit Life

https://thefitnessproject.us/foundations-for-a-fit-life/

……………………………

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

Show Notes:

A healthier you starts with a healthier brain! Our guest for today's episode is psychiatrist Dr. Nadia Bening, here to divulge her wisdom on brain health, mental health, depression and anxiety, and much, much more! If you've been struggling to make progress with conventional methods, we may have the answers you need for long term results! What are the steps you can take to optimize your emotional wellbeing? How can you avoid getting stuck? What are helpful practices and tools for a healthy mindset? Find out what you can do to boost your vibrations and nurture your brain, so you can empower your best you!

01:35 Meet certified psychiatrist and brain health coach, Dr. Nadia Bening!

04:00 What is brain health and how does it affect someone's mental health?

06:45 How does the physical impact the mental and vice versa?

08:00 What does optimal brain health look like?

10:45 The difference between feeling depressed and being depressed.

13:30 How do many people end up fitting the criterion for depression?

15:55 How do you find the right problem to solve?

17:55 Can you change neural pathways?

20:15 What is a neural pathway and what does it control?

23:50 When someone is stuck, what can they do to break out of it?

27:25 How to avoid a dip in the cycle.

31:05 How does someone handle discomfort?

34:35 What are some practices people can do to optimize their mental and brain health?

40:05 The influence of technology on our mentality.

44:15 What is your process of helping people find peace?

48:20 What is the Get Psyched program?

50:05 The top three tools for brain health.

52:35 What has been the book you've gotten the most value out of?

54:20 What is your ideal day?

55:00 What do you need to do in order to conquer your day?

In This Episode, You Will Learn:

• How to feel your best throughout the holidays and into the New Year!
• Ways you can set and keep boundaries.
• How to practice gratitude and be present.

Resources + Links:

Check out Episode 5 mentioned in todays episode:

How to Use Love Languages to Boost the Health of Your Relationships

Join us in our Facebook community | Conquer the Day Facebook Group

Sign up for Foundations For a Fit Life

https://thefitnessproject.us/foundations-for-a-fit-life/

……………………………

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

Show Notes:

The holidays can easily become synonymous with the word "more". More social engagements, more food, more gifts, making memories, and sometimes with that...more stress. We're here to not only tell you that it's possible to ditch stress during the holiday season, but HOW you can do it! We're sharing 3 ways you can be intentional about how you show up during the holidays in a way that protects your energy, boundaries, and helps you soak in all the wonderful things of the season. We hope you are able to take these 3 things with you during the holidays!

01:40 How can I feel my best during the holidays and into the new year?

04:30 The goal is to feel excited, energized, and passionate about going into the new year.

07:00 What does it look like to take space for yourself?

10:15 How taking time for yourself will benefit every area of your life!

13:15 What is holding you back from setting boundaries?

17:00 Keeping your boundaries after you have set them.

21:40 How can I communicate effectively with those that push my boundaries?

23:20 What the holiday season is about to us!

25:00 Celebrating the season beyond gifts.

26:30 How do you FEEL gratitude?

In This Episode, You Will Learn:

• Letting go of ego and changing your identity.
• Finding a healthy balance for your competitive mindset.
• How to properly train as a runner and avoid mistakes/injuries.
• The importance of taking care of and talking about mental health, especially as athletes.
• Managing your discipline, focus, and life.

Resources + Links:

Connect with Mark on Instagram | @bottenhornrunning

Find out more at markbottenhorn.com and runstrongtc.com

Finding Ultra by Rich Roll

Join us in our Facebook community | Conquer the Day Facebook Group

Sign up for Foundations For a Fit Life

https://thefitnessproject.us/foundations-for-a-fit-life/

……………………………

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

Show Notes:

What's better than being you? Being an ultra-you! This episode, we're joined by the awesome ultra-endurance athlete, coach, and family man: Mark Bottenhorn! As an ultra-endurance athlete, he has insightful lessons to dive into about competitiveness, identity, and discipline. He then opens up about his journey with mental health, and the importance of bringing awareness to it within our community. And that's not all, as he also shares the professional advice and technical know-how you'll need to take you one step closer to success! So, are you ready to take yourself to the next level?

01:30 Joining us is ultra-endurance athlete and coach, Mark Bottenhorn!

03:00 How did your process of becoming an ultra-endurance athlete begin?

04:50 What was your headspace like during your first race?

06:15 What was the sticking point for you?

07:25 What is the longest race you have run?

08:20 What has been the greatest lesson you've learned from these races?

10:30 After you realized that, what did you do to change?

13:15 Changing the way you view your identity.

16:30 How did you build up a deep bond within your community?

20:25 Balancing the competitive mindset.

22:25 What advice would you give to people who feel guilty or are afraid to compete?

25:35 What do you think is the defining characteristic of a successful athlete?

26:50 What are some of the biggest mistakes you see beginner runners make?

28:40 The best ways to stay injury free.

32:25 The issue with the "no pain, no gain" mentality.

34:05 What has been your journey with mental health?

38:30 What made you want to share your journey with depression and anxiety?

39:40 How do you manage life, both mentally and tactically?

42:55 How do you manage your focus?

47:00 What is one book that has had the greatest impact on you?

47:45 What is your ideal day?

48:20 What do you need to do to conquer your day?

In This Episode, You Will Learn:

• How to keep consistent and focused during the holidays.
• The principles of essentialism, and how it can help you through the season.
• How you can let yourself enjoy holiday meals free of guilt, stress, or worry.

Resources + Links:

Essentialism: The Disciplined Pursuit of Less by Greg McKeown

Join us in our Facebook community | Conquer the Day Facebook Group

Sign up for Foundations For a Fit Life

https://thefitnessproject.us/foundations-for-a-fit-life/

……………………………

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

Show Notes:

Don't fear the end of the year! In this episode, Brian and Lindsey are here to help prepare you for the upcoming season. Just because it's the most wonderful time of the year doesn't mean you have to lose focus on your goals. We'll show you how to stay consistent during the holidays so you can end with strong momentum into the New Year! This episode is full of the key tips you need to know so you can approach the holidays and all the temptations it brings. From essentialism to equations for quality of life, we've got you covered! So go out and conquer this holiday!

01:25 How to keep consistent through the holidays!

04:15 What should you be focusing on during the holidays?

06:55 What is the 80/20 principle?

08:45 What is essentialism, and how can it be applied to this season?

12:25 Figuring out the equation for quality of life.

15:15 What is the most important thing to do on a weekly basis?

17:30 How should you approach the "day of"?

20:00 What can you do to enjoy your holiday meals without stress or worry?

22:05 Leave room for dessert!