Conquer The Day

Your mindset can be your best friend, but it can also be your own worst enemy! Joined by guest Leslie Crevar, today we're discussing mindsets and mentalities - recognizing them, defining them, and understanding them so we can apply them in our daily lives. As we go through life, how can our mindsets shift and change? What is the key to self-awareness and knowing yourself? How can we hold ourselves accountable in order to push forward? We're answering all these questions and more, so you can make the lifelong changes you need to achieve your goals and move one step closer to fulfillment!

0:01:15 Meet Leslie!

0:02:30 What is adaptation, and how can we use it in our lives?

0:06:10 How can we differentiate between adapting and settling?

0:08:20 How can we avoid an "all or nothing" mentality?

0:11:45 How do we choose which action we should be practicing?

0:15:20 What caused you to work on your own mindset?

0:20:20 What was the biggest mindset shift you had to make?

0:22:10 How can we attain self-awareness?

0:26:00 How can someone recognize when their mindset is lacking?

0:28:25 What does it take to get someone to shift their mindset?

0:29:55 What are some practical ways people can get to know themselves?

0:34:05 What can someone do to push themselves to advance (and see the payoff)?

0:36:15 What are your personal checkpoints?

0:37:45 Are there any common challenges your clients run into?

0:39:20 How can we keep ourselves committed?

0:43:20 How can the things we do serve us in different ways?

0:44:45 As a coach, how do you hold your clients accountable?

0:46:10 What is the difference between support and empowerment?

0:47:35 How do you deal with not being able to successfully support or help someone?

0:51:00 How does someone break a limited belief?

0:56:30 What is your ideal day?

0:58:00 What is one habit you need to conquer your day?

Connect with Leslie on Instagram: @lesliecrevarlifecoach

Check out Leslie's podcast The Mindset Maniac!

Check out Authentic Happiness by Martin Seligman!

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/

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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/

It's time to stop stressing and start conquering the day! Our goal this episode is to introduce the tools you need to manage your stress and rejuvenate yourself for a healthier life! How does stress affect your body? How can it disrupt your day-to-day life? Most importantly, how can you dominate your stress so it no longer dominates you?

01:55 How can we crush our stress?

04:50 How does stress disrupt our daily lives?

07:10 The effect of chronic stress on our bodies.

09:25 What causes stress in our daily lives?

11:30 The set up.

17:00 The come down.

22:35 The pull back.

27:45 Asking ourselves the right question.

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/

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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/

If dieting is an art form, then you are the artist! This episode guest stars fitness coach, Haylee Colannino, who is here to educate us on everything she knows - from the academia behind dieting & nutrition to the real-life advice and coaching she applies to her clients! Join us as we deep-dive into the world of reverse dieting. What is it? What makes it so scary? What are the goals we can expect to achieve with it? Today is all about educating yourself so that your body can do more than just live - it can conquer the day!

00:01:00 Meet Haylee!

00:03:00 How is dieting like an art form?

00:06:35 Tell us more about yourself.

00:14:25 The shift that has grown your business.

00:15:55 What did you do post-undergrad?

00:21:25 The inspiration behind making big changes in life and moving to Florida.

00:24:15 Where have you applied what you've learned from your studies? Where have you seen disconnects?

00:28:40 Finding an individual's needs.

00:30:25 The most important thing clients need to know.

00:35:25 What is a reverse diet? What does each macronutrient do for you?

00:38:30 The truth about carbohydrates.

00:43:30 How do you approach someone who is afraid to eat more calories? What is the gradual process to get someone up to the place they need to be at?

00:48:50 Building adherence.

00:50:00 How do you know when you should stop?

00:55:55 What you may not realize about fat!

00:58:20 What is the one book that changed your life more than any other book?

00:59:20 If you had to describe your perfect day, what would it look like?

01:00:25 What is necessary for you to conquer your day?

Connect with Haylee on Instagram: @hayleecfit_tcm

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/

When you hear the phrase "all or nothing" you know exactly what that means, and have likely had your own personal experiences with that mindset. There are so many reasons we can be pushed and pulled into that way of thinking. The good news is you don't have to give in to that anymore. In this episode, our host Brian is here to share ways you can become more self-aware of why you get caught up in "all or nothing" thinking, and how you can set the best goals for yourself in your life today. Being healthy is a skill that can be built. Brian is here sharing more of his personal story, and solid tips for breaking free of the cycle of "all or nothing".

01:20 Are you all-in or all out?

03:30 How pain and pleasure can fuel change in your life.

05:30 Getting jumped at a party.

08:30 The challenge with "all or nothing" thinking.

09:30 Do this exercise to set your next health and fitness goal!

12:15 How to set a timeline that is best for you and your lifestyle.

13:00 Is fear pushing you into "all or nothing" thinking?

17:15 Being healthy is a skill you can build.

19:00 What is making you feel like you have to go from 0 to 100?

20:30 What do you want to experience from your health and fitness journey?

23:00 The value of getting 1% better each day.

Check out this book mentioned in the episode:

Atomic Habits by James Clear

Check out our Fit Habit Guide

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/

Yoga can be so much more than physical movement. We are excited to share this conversation we had with tech career people turned yoga instructors, entrepreneurs, and minimalist world travelers, Bre and Flo Neidhammer. Bre and Flo each share how injuries introduced them to the healing power of yoga and brought them together igniting a spark of the idea for Breathe and Flow as well as the beautiful relationship they have now! In this episode, both Bre and Flow give incredible insight into what it really takes to let go of what isn't serving their mission to pursue fulfillment for themselves and those they teach. From leaving their corporate jobs in Silicon Valley, to downsizing and becoming minimalists, Bre and Flo share so much about their journeys and share some great questions that can spark your own discovery for what you truly need in your life.

01:40 Meet Bre & Flo!

03:15 What does a yoga lifestyle really consist of?

05:00 Ways a yoga practice can benefit anyone and prepare you for life.

09:00 How did you get started into yoga?

11:00 The transition from treating injuries with yoga, to a holistic yoga practice.

14:30 How the concept for Breathe and Flow was created before Bre and Flo were together.

16:15 What was it like working in the tech world in Silicon Valley to becoming entrepreneurs?

20:00 Finding fulfillment in the service of teaching others yoga.

22:30 Continuing to build the dream, even when no one showed up to class.

28:40 What motivated you to share your message since you didn't need the money from teaching classes?

30:50 How did you handle conversations with others when you downsized to living in your RV?

33:00 What's the worst part about living in an RV?

35:30 The move from living in an RV to living out of a backpack.

37:40 What were the biggest challenges you had to handle as a couple when going from RV to backpack?

43:00 How can I push past fear and make a big transition in my own life?

45:00 What is your mission for Breathe and Flo?

48:15 What is dharma? What does it mean to you?

52:30 Have you always had a healthy mindset around what you can create?

55:00 The turning point from being a self proclaimed bad student to being empowered to learn.

58:00 Where has been your favorite place to travel?

01:01:30 What is one book that has the most impact on your life?

01:03:20 What is one habit you need in place to conquer your day?

Learn more and connect with Bre and Flo!

Instagram | @breatheandflow

Website | https://www.breatheandflow.org/

Youtube | https://www.youtube.com/breatheandflow

Patreon | https://www.patreon.com/breatheandflow/posts

Facebook | https://www.facebook.com/breatheandflow

Check out these books mentioned in the episode:

The Untethered Soul by Michael Singer

The Power of Now by Eckhart Tolle

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/

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 judgment 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 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/

We all have masculine and feminine energy. How do we know when to lean into each of them, and is there an ideal balance where both of them coexist? Our hosts Brian and Lindsey are excited to chat with author, speaker, and men's transformational coach, Johnny King. In this episode, Johnny shares valuable lessons on how you can better understand your emotions, as well as find strength and healing through vulnerability. We're diving into ways you can become the man you want to be, or support the men in your life on their individual journey of healing, growth, and success. Let's focus on what is within your power. It's time to take care of your physical and mental health. It's time to own your masculinity.

01:00 Meet men's fulfillment coach, Johnny King!

02:00 Why is it important for men to be vulnerable with each other?

04:40 Men need the support of other men too.

10:15 Masculine energy, feminine energy, and how to step into your power with both.

15:00 How do you approach processing trauma and healing wounds?

18:00 We all experience shame.

23:00 How do we open up and become more self-aware?

29:15 Finding your voice, listening to your emotions, and being willing to make mistakes.

34:40 Once you have worked on healing wounds, what is the next step you take?

36:45 How can I support my partner through their own growth?

41:00 Growing as individuals alongside your partner.

46:00 Focusing on your physical and mental health.

49:00 What is within my power to take action on?

52:15 The power of asking yourself better questions.

58:00 What is one book that has changed your life?

01:00:00 What would your ideal day look like?

01:01:00 What is one thing you need to do every day in order to conquer your day?

Follow Johnny on Instagram | @johnnyking

Listen to Johnny's podcast and learn about upcoming events | johnnyking.com

Check out these books mentioned in the episode:

Wild at Heart by John Eldredge

Captivating by John Eldridge

No More Mr Nice Guy by Robert Glover

You Are a Badass by Jen Sincero

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/

Every BODY is different! Which means how you approach fitness and advance as you go will also look different! In this episode, our hosts Brian and Lindsey are sharing the wealth of knowledge they teach to their clients about building a strong, healthy body! We're debunking myths about how much weight you should be lifting, and ways you can tune into what movements feel good to your body! Let's challenge ourselves to progress in a way that actually gets you the results you're looking for, while having the patience to build a solid foundation!

02:30 The typical movement progress Brian walks clients through!

03:15 Walk before you run. (Advance as you go!)

08:00 What does it look like to start doing resistance training?

12:45 Resistance training and how much you lift looks different for everyone!

16:00 How should I choose how much weight to lift?

19:00 Myths about what your workout routine should look like.

21:30 What does it look like to go from a beginner to advanced?

23:15 What is progressive overload?

26:00 How to know the difference between normal discomfort to training from pain that is harmful!

30:00 The keys to building a foundation and progressing over time!

32:20 Benefits of being in tune with your body and the movements that feel good to you.

34:15 Join us in our Facebook group!!

35:40 Review highlight of the week!

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/

Are your hormones out of whack? In this episode, our hosts Brian and Lindsey are excited to chat with Health and Hormone Expert, Kim Schaper. Kim shares her personal experience developing an eating disorder and going from health and fitness being a toxic obsession, to a way she honors and listens to her body. As you listen to this episode, Kim also shares a list of symptoms that could point to you having a hormone imbalance. Luckily, she also shares some simple and actionable tips you can implement into your life today and work towards healing! From physical to mental health, this episode covers it all and will help you walk away feeling empowered to give yourself more grace, live intentionally, and take action towards conquering your day!

02:00 What has your journey looked like that has led you to become a Health and Hormones Expert?

06:40 The lifestyle that led to developing an eating disorder.

10:00 When did it become obvious that fitness was toxic for you?

15:00 Are you creating a health and fitness regimen that you dread?

16:30 The difference between dread and discomfort.

18:40 How to find fulfillment in the journey rather than the destination.

21:30 How did you find a place where fitness was mentally healthy again?

23:30 Way's Kim grounds herself with the 5 senses.

27:45 What are your favorite problems to solve with your clients?

29:40 How does stress really affect the body?

34:00 Other than high cortisol, what are the other top hormone imbalances to watch out for?

36:20 These symptoms can be key indicators that you have a hormone imbalance!

37:45 Where do you start when working towards physical, hormonal, and mental health?

40:40 How to give yourself grace as you are working towards health goals.

44:00 What advice would you give for how to approach a weight loss goal?

48:00 One Book that changed Kim's life.

48:30 Kim's ideal day!

49:00 What is required for you to conquer your day?

Connect with Kim

Instagram | @kim.schaper

Facebook | https://www.facebook.com/kim.m.schaper

Website | https://www.kimschaper.com/

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/

We're conquering the day by conquering our discipline! In this episode, we'll talk about what discipline means for you, how to find it, cultivate it, and breakthrough the challenges and obstacles that are stopping you from being fully empowered! We're sharing the four B's - belief, building resiliency, beating procrastination, and balance - so you can find your point of focus and hit all your targets! Because at the end of the day, discipline is defined by you, for you!

01:00 Let's cultivate confidence and give ourselves grace

02:05 Reviewer of the week!

02:45 Discipline is something you can learn and create!

06:30 What is your discipline?

08:35 The secret ingredient to Freedom!

09:50 What discipline is NOT.

12:10 Ways discipline is unique to you as an individual.

14:25 What will allow you to hit your target?

16:20 What is required to have discipline?

17:00 Belief: What beliefs stop you from progressing?

20:20 Building: How do we build resiliency?

23:40 Beating: How can we beat back procrastination?

26:55 Balance: What is grace?

Check out Jocko Podcast and Extreme Ownership by Jocko Willink mentioned in this episode!

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/