Conquer The Day

In This Episode, You Will Learn:

• The benefits of allowing personal growth and change to occur in your life
• All about burnout - the most common causes and how to identify, avoid, and overcome it
• How to shift back onto the right path after recovering from burnout
• What energy budgeting means and how it can prevent future burnout
• The power of sound healing and what it can do for you

Resources + Links:

Connect with Sam on Instagram | @sam_e_pants

Find out more about Sam's sound healing membership | https://www.samanthaharper.com/

The Body Keeps the Score by Bessel Van der Kolk

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:

Who's ready to throw out the burnout once and for all!? Our creatively unique guest this episode is Samantha Harper, executive coach and sound healer. She's ready to spill everything she knows about change, healing, energy, and our most pressing topic for today: burnout. What causes it? How can we become aware of it? And, ultimately, what can we do to overcome and recover from it? Our talk then goes deeper into self-rejuvenation, sound healing, and energetic budgeting, so we can learn how to master our bodies, minds, and souls. Find out how to manifest your truth and get back to conquering your day!

01:05 Introducing creative sound healer and executive leadership coach, Samantha Harper!

04:00 What does "I rise, you rise" mean to you?

05:20 How can we attract supportive people into our lives?

07:00 What is an ego death and shadow work?

09:20 How does your unique background affect your current work?

12:50 What was the biggest barrier you had to face during your transition period?

15:10 What are the most common reasons for burnout?

18:35 How do you make an identity shift?

20:25 What are the positive changes that come from personal growth?

22:55 How to become more aware of oncoming burnout.

25:35 How would you approach someone who feels overwhelmed and unable to let go?

28:00 What causes a person to buy into that new belief?

30:15 If someone is already burnt out, what can they do to rejuvenate themselves?

33:55 How can we start moving down the correct path?

37:05 Ways to prevent future burnout with energetic budgeting.

40:25 What other modalities do you use to help people tap into their intuition?

43:00 How do humans hold and carry energy?

44:55 What is sound healing?

48:15 The power of speaking out loud.

49:40 What advice do you have for someone who reaches another sticking point?

51:35 The greatest breakthrough Sam has seen.

54:55 What is one book that has changed your life?

55:20 What is your personal paradise?

56:05 What do you need to conquer your day?

In This Episode, You Will Learn:

How to commit fully to yourself and your future

What the 3 "you's" of commitment and consistency are

What are the limiting beliefs that can hold you back from making progress

Resources + Links:

Check out Dash for Hope 5K: https://runsignup.com/Race/TX/Dallas/DashforHOPEVirtual5K ,

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:

Ready for a lifetime of commitment? It's not as scary nor impossible as you may think! Brian's solo episode this week delves into the crucial topic of commitment: what should we be committed to and how can we achieve it? You'll learn how the "past you" and the "future you" impact the present you's commitment. Then we're sharing what it takes to reach consistency in your everyday life, so you can stay committed to each and every goal you have. Moreover, we tackle what can be stopping you from making progress and how you can overcome it. We have everything you need to know for you to keep going down your path to ultimate commitment!

01:05 Finding commitment to yourself.

03:45 Are we selfish beings?

07:30 The past you.

12:35 What caused you to not succeed in the past?

13:45 The future you.

17:15 Ways to create a positive future for yourself.

19:40 The limiting beliefs that hold you back.

22:40 What should you do if you fall back into old habits?

26:30 What does the future you need?

In This Episode, You Will Learn:

• More about the world of sex, sexuality, and sexual health
• How to embrace, explore, and express your sexuality safely
• Why you should become aware of any internalized sexual trauma (feelings of shame, guilt, judgment, etc.) and how to confront it
• How to enjoy sex, even if you feel uncomfortable or unhappy with your body

Resources + Links:

Visit Christin's website to learn more! | christinhenke.com

Connect with Christin on Instagram @christin.henke

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:

Time to leave your inner prude at the door! Dropping in as our incredible guest for this episode is sex and intimacy coach, Christin Henke! We're starting by breaking down the taboo and outdated beliefs that surround sex, so that you can start cultivating healthy sexual habits for you and your partner. Then we get into the real nitty gritty: What should sex actually look like? How can we enjoy sex even if we are struggling with our body image? Why is sex important as a facet of our lives? Today is all about you and your pleasure - so sit down, strap in, and start getting the most out of your sexual experiences!

01:05 Meet special guest, Christin Henke, sex and intimacy coach!

02:20 How did you get into this line of work?

05:25 What are some of the facets that go into your work?

08:20 How should those who feel uncomfortable or uncertain about the topic of sex approach it?

11:30 What are typical outdated beliefs surrounding sex?

14:15 The value of being in tune with your sexuality.

16:15 What are some fears people have concerning sex and their sexuality?

21:05 How desire and seeking validation connect to sex.

24:20 How do we approach internalized sexual trauma?

29:15 How can we become aware of any sexual trauma we might have?

32:15 Why should we confront trauma, and can we move forward if we don't?

37:40 What should people look for when reaching out for support in this area?

41:45 How has porn hurt the way we view sex?

45:30 How to enjoy sex even if you feel uncomfortable with your body.

49:15 Being present in your body.

53:35 What is your favorite book of all time?

54:50 What do you need to conquer your day?

In This Episode, You Will Learn:

• How to love, accept, and feel confident & comfortable in your body
• What is means to have a positive body image, and how to develop one for yourself
• The steps towards improving your body image - defining it, setting intentions, and making little tweaks

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:

Ask yourself: Are you ready to fall in love with your body? Today, Lindsey is flying solo and tackling the touchy but extremely important topic of body image. We all have one, and chances are you've struggled with it before. That ends today, as we break down everything you need to know about your body and how you perceive it! What is body image, and what does it mean to have a positive one? How can we improve the way we see and treat our bodies? What are the steps we need to take to feel confident and comfortable? We're covering all this and more, so you can finally see your body as the masterpiece it is!

00:00 Approaching the topic of "body image".

02:35 Are you ready to love your body?

04:10 What is body image?

07:30 Breaking down body image to find what we're searching for.

10:50 What is a positive body image?

14:25 How can we develop a positive body image?

17:05 Is it better to change perspectives from inside-out or outside-in?

20:50 How can we assess and define our current body image?

24:55 Finding and setting intentions and goals.

27:10 Making little tweaks.

29:25 Seeing our body image as the soundtrack of our lives.

In This Episode, You Will Learn:

• What a quality night of sleep really is and how you can quantify it, invest in, and optimize it for more productive days
• The definition of each distinct sleep cycle (light, deep, and REM sleep). Learn what they are and what their individual purposes serve
• Why sleep is vital and necessary to our bodies and our health, and the top benefits we can expect to see from getting good sleep
• What causes struggles and problems with getting a quality night's sleep, and the best ways to fight back against stressors, break vicious cycles, and cut out bad habits
• The role of caffeine in our daily lives - its effect and impact on sleep, the good and the bad, and how we can work around it without cutting out caffeine completely

Resources + Links:

Find and connect with Gary on Instagram @garyjamesallman

Check out BLUblox Blue Light Blocking Glasses

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 hit that snooze button! It's a new episode of Conquer the Day that you'll want to be wide awake for! Joining us from across the pond is sleep performance coach, Gary Allman, here to share his wisdom about quality sleep and what it takes to achieve it. Going through our day-to-day lives with poor sleep can be a real nightmare, which is why we're here to explore what "quality rest" actually is, the importance of getting it and the benefits it has, and how to identify the stressors that keep us from attaining it. After that, we're giving you a wake up call about caffeine and how it impacts our bodies and our sleep. We're discussing sleep cycles to chronotypes and everything in between to show why you should make your sleep a priority! This episode has everything you need so you can dream, achieve, and conquer your day!

01:05 Starring sleep coach, Gary Allman!

02:20 What does it mean to have a quality night's rest, and how do you quantify it?

04:05 How long does each sleep cycle need to be?

06:40 Can you have REM in every sleep cycle?

07:50 Defining the different types of sleep phases (what they mean and their purposes).

10:25 What makes sleep so important to us? How is it vital to our health?

15:45 What can cause people to struggle with getting quality sleep?

19:30 How can we become aware of the stressors that affect our sleep?

24:10 When is the most ideal time to finish your meals for the day?

27:05 How does sleep benefit our bodies and health?

30:20 How would you advise someone who has chronic stress that affects their sleep?

33:50 The role of caffeine in our lives, and its relationship with sleep.

37:45 How can we get around caffeine without cutting it out entirely?

40:00 Optimizing our mornings for a productive day.

42:45 The negative impact of mixing caffeine with anxiety.

46:05 If someone has a restless mind and cannot sleep, what are some tactics they can do to fall asleep?

47:30 If someone is waking up often during the night, what could be causing it?

48:30 Ways to achieve better sleep if you struggle with falling back asleep after waking during the night.

50:35 What your chronotype can tell you about your ideal schedule. (morning larks vs night owls)

53:00 What is your favorite book of all time?

53:40 What are the top two tools you would suggest people should have to attain good sleep?

55:25 What would be your ideal day?

56:20 What does it take for you to conquer your day?

In This Episode You Will Learn:

• How to master your time to create consistency within your fitness schedule
• What it means to take inventory of your time and investigate where you can fit 30 minutes a day for yourself
• How to make a power list of the 3 to 5 essential items for your day to be successful
• The importance of establishing a scheduling system to structure your weekly activities and goals

Resources + Links:

Check out this Time Study resource we discuss in this episode:

thefitnessproject.us/timestudy

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 time is it!? It's time to conquer your day! This episode is all about how you can take back ownership of your time so you can see the productivity you want to! Our TIME system is meant to empower you so you no longer have to say you "just don't have the time" ever again. We'll share tips on how you can become aware of your time; discover where you might be wasting it and where should you spend it instead? What is a morning power list and what makes it more efficient than a regular to-do list? How can you take responsibility to establish your own schedule? Take the time to join us and become masters of your own time once and for all!

01:05 How can we stop ourselves from saying "I don't have enough time"?

03:45 Utilizing time as a resource to get the results you want.

6:40 How can you tell if you have a time management problem, and how is it different from just being lazy?

9:20 Taking inventory of your time.

11:45 Investigating where you can fit in 30 minutes for yourself.

13:10 Making a morning power list.

15:45 What is the distinction between a power list and a to-do list?

16:40 Establishing a scheduling system.

20:00 How can you create a good schedule system?

22:05 Conducting your own time study.

In this episode you will learn:

• How to define, cultivate, and uphold standards of excellence for yourself
• What it means to evolve, and how we can strive for and achieve personal evolution
• How to embrace and face conflict, discomfort, and difficulties in your life
• The best way to practice gratitude in order to enjoy your own hard work and effort
• How to push yourself to put in the work in order to grow, change, and progress

Resources + Links:

Connect with Emily on Instagram: @emilyhayden

Tune in to Emily's Podcast: Evolve with Emily

Check out Emily's Evolve X program

Check out Great Meditation on Youtube!

The Four Agreements: A Practical Guide to Personal Freedom by Don Migeul Ruiz

Captivating: Unveiling the Mystery of a Woman's Soul by John Eldredge and Stasi Eldredge

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:

You need to ask yourself: What makes you feel excellent? This episode is all about helping you answer that question! Today we're joined by Emily Hayden, professional bodybuilder and coach, here to share the tools you'll need to build self-awareness, resilience, and excellence so you can evolve! We'll discuss what it means to evolve, why we need to embrace conflict and put in the hard work, and how to find willingness and self-love in yourself so you can feed your mind, body, and soul. We want to help you find your personal excellence and evolution so you can begin living your best today, everyday!

01:05 Guest starring coach, podcaster, and pro bodybuilder Emily Hayden!

02:20 What does the word "evolve" mean to you?

06:45 What were some of the biggest things you had to overcome within yourself in order to evolve?

09:20 Choosing yourself over other peoples' opinions and judgements.

12:40 How do you separate the voice from the critic?

14:10 When you're working with a client, what are the usual challenges they face when trying to evolve?

18:20 How do you coach clients to implement the tools that make them more resilient?

22:05 Defining standards of excellence for yourself and how to meet those standards.

25:15 The inspiration that led to becoming a bodybuilder.

29:20 For you, what was so empowering about competing?

31:10 How do you process and enjoy your achievements?

34:30 Practicing gratitude and turning it into a habit.

37:20 Are we afraid of putting in the hard work?

39:45 How to push yourself to do the work you need to!

44:40 What we learn from stillness and resting.

46:50 What is the biggest lesson you have to share?

49:35 How do you express your self-love?

52:05 What is one book that has had the most impact on your life?

53:30 What is your ideal day of paradise?

54:20 What is your favorite memory from training at the Mecca?

55:35 What does it take for you to conquer your day?

In This Episode You'll Learn About:

• 5 ways to rediscover your motivation for better production in your daily life.
• How to take aim at a clear, specific goal.
• Building belief and faith in yourself and what you can achieve.
• Aligning your values with what you want and the season you are currently in.
• Creating an exciting state in order to progress and not waiting for motivation to strike.

Resources:

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:

Struggling with motivating yourself? Well, struggle no more! Today, we're digging deep to get to the core of your motivation so you can produce the results you want to see! From setting specific, compelling targets to taking action yourself, this episode is all about one thing: building your motivation. Our 5 tips will not only help you to bring back and pump up your motivation, but they will help you understand where your motivation should come from and how you can keep it burning bright! Because at the end of the day, you are the one driving your motivation - don't let it drive you!

1:15 Motivation and why it's an important key to success!

4:50 Finding your specific target to aim at.

8:35 Is your goal compelling enough to want to pursue?

14:50 How can you change a limited belief and gain faith in yourself?

18:25 Are you misaligned with your goals and/or your values?

24:05 How to avoid the trap of waiting for motivation (taking action yourself!).

What would it mean to you to achieve a balanced lifestyle? Today's guest, Kat Bruce, is here to share how she intentionally sets goals that challenge her physically, strengthen her relationships, and grow her business. Take a look at your calendar! Are you intentionally carving out time to connect with people you love? Do you have specific goals set for yourself, and time set aside to work towards them? Tune into this episode to hear how Kat fell in love with running, how she's pushed past failure, and what it felt like finally crossing a triathlon finish line. It's time to feel energized, enjoy life, and work towards achieving your goals!

01:00 Meet dog mom and triathlete, Kat Bruce!

02:40 How did you discover your passion for endurance training?

04:00 Lessons from exploring winter sports.

07:00 What have you gained from running and your training from the past 20 years?

10:00 Working through pain and discomfort to succeed at your goal.

13:30 Was there a specific run or hike that solidified your love for running?

17:15 How do you approach setting goals?

20:30 How to set intentions to reach big goals, and enjoy life!

23:00 "Failing" to reach a goal, and coming back to accomplish it.

29:15 Crossing the finish line on the same track that her Dad learned to walk again.

32:40 The most challenging hike.

38:00 What does the "magic of nature" mean to you?

40:15 Advice for someone who wants to get started with a new sport or running!

45:20 Where is your favorite place to travel?

47:00 What did it feel like finally crossing the triathlon finish line?

51:00 What is a book that has had the greatest impact on you?

52:20 Kat's ideal day!

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

Follow Kat on Instagram | @kat.bruce

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

As we transition into autumn, where does your energy go? If you need a boost for the upcoming season, this episode is for you! Today, we're focusing on the best ways to not only raise your energy, but use it and maintain it as well! How does your physical health impact your mental health? How can you stay mindful of your body and what it needs to stay happy and healthy? How can you find the energy drainers in your life and how can you get rid of them? It's all about prioritizing, organizing, and optimizing your days for the results you want to see, so that this upcoming season can be the best season for you!

01:05 The importance of energy, focus, and mental clarity!

04:30 Treating our bodies and our minds.

05:55 Energy management versus time management.

07:50 What is the natural flow of our bodies (cortisol and melatonin)?

10:15 What causes cortisol to be dysregulated?

12:25 How do our bodies follow our regular food intake?

14:45 What is decision fatigue? Willpower fatigue?

17:05 #1: Prioritizing sleep.

21:20 #2 Using our body and our breath for physical and mental energy.

25:05 #3 Structuring our days for optimization.

29:00 #4 Eliminating distractions.

34:00 #5 Drink water and eat food.

38:25 What do you need to focus on the most for success?

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

Facebook | @brianpickowicz

Learn more about us and our programs on our website:

https://thefitnessproject.us/