• Key Modalities of Exercise: Mobility vs. Flexibility, Resistance Training, and Cardio
• Mobility, What is it, and how is different than flexibility?
• Flexibility and Mobility as partners
• The long term effects small daily habits can have on our bodies
• Proactivity vs Reactivity regarding exercise
• Jessie’s journey through injury and how a focus on cross training via resistance training has helped her recover from injury
• Why being a multi-sport athlete is a good thing for your body 
• Myth Busting: Will lifting weights make you bulky no matter what?!
• Times when physique and body composition matters regarding sports 
• Foundational exercise components 
• The benefits of not “mixing it up” and practicing the same movement patterns over and over again, with changes being in sets, weights, and repetitions 
• Different ways to approach cardiovascular activity
• The importance of not running/swimming/biking the same exact distance every single day
• Effects of exercise beyond aesthetics 
• Being ok with exercising at home if you’re not ready to enter a gym yet, or unable to get into a gym

• What being in a caloric deficit entails
• Input from Jessie's cat, always welcome
• Track your food to find your maintenance
• Become aware of how foods make you feel, not just their calorie value
• Collecting data to better understand your current habits 
• How to track your food accurately
• Incorporate more rainbow colors into your diet
• Understanding that it’s not about what you like, but what your body needs
• How Rachel and Jessie over the years have added more nutrient dense foods to their diets
• Making it easy to add vegetables into your meals
• Drink more water
• Why water is so important for us to consume
• Eliminating processed foods
• How do you know what food is processed food
• Dangers of hyper palatable foods
• Just eat real food, avoid the supplements
• Eating ‘windows’ and late night snacking
• Building a better relationship with food
• Understanding the other values of food besides its taste

-Holidays don’t have to be synonymous for weight gain.
-Factors that contribute to unhealthy holiday habits (increase social, events, stress, work pressure/deadlines, planned pressure, environment (traditions, social, food)
-Treat the holidays you would the rest of the year.
-Stay consistent.
-Main tips for staying on track around the holidays:
-eat your nutrients first
-use smaller plates 
-drink water 
-don’t compensate-feed your body/don’t overdo exercise 
-don't “earn” calories 
-calories in vs calories out
-what are your priorities?
-Don’t  beat yourself up
-Becoming aware of your own habits, patterns, and triggers.
-General principles that Jessie and Rachel follow according to their health/fitness goals?
-Allow for flexibility so you don't feel deprived or guilty.
-Knowing what “season” your in when it comes to fitness and nutrition.

-The cycle of only relying on motivation to get to your goals
-Motivation vs discipline
-Find your one love
-Don’t try and figure out WHAT you’re doing, but WHY you’re doing it
-What makes you happy?
-Questions to ask yourself—figuring out your happiness or WHY
-Taking responsibility for yourself
-Find out what you’re passionate about 
-What makes us uncomfortable, and how we’re working on it
-How to use your happiness to get to your goals
-Using distractions to avoid what we really need to be doing; self talk
-Jessie and Rachel’s own self talk
-Creating discipline so you don’t have to rely on pressure to complete tasks
-Are you a procrastinating perfectionist?
-Making sure your actions and words align with your values
-Creating a growth mindset to help with positive self talk
-You can never stop making progress
-Be real with yourself
-Sometimes it takes being a little selfish to help you achieve what you want

• Jessie and Rachel discuss their personal experiences with the 5 aspects of health and why/how their views and practices have shifted 
• Are personal trainers as confident as you perceive them to be?
• How social media affects your perception 
• Jess talks about how growing up as a dancer affected her perception of herself 
• Our obsession with the scale
• Complimenting people on their fitness level - should we stop?
• Digging deep to find what is truly making us unhappy 
• Having a sense of community and social support
• Rachel discusses how having a baby influenced her shift in goals 
• Jessie discusses her journey on shifting from focusing on aesthetics to overall health 
• A brief chat on the benefits of yoga
• Work / Life Balance 
• Are you doing to much? Is what you’re looking for really a sense of control in this crazy life?
• Priorities, priorities, priorities 
• Jessie discusses what has helped her read more this year despite her long days and work schedule 
• There’s more to food than the palatability of it 
• Is your abstinence from your favorite foods actually hurting you?
• Facing the fact that the results and life you desire take time, and patience. Choose sustainability.
• Listen to your body’s signals, the positive and the negative.
• Having a Growth Mindset

Physical Health
-What determines good physical health?
-Everyday strength--you don’t want to hurt yourself trying to live your life
-Will just being in physical shape make you as happy as you expect?

Mental Health
-Mindset--growth or fixed
-You may not be able to control all situations, but you can control your attitude
-Connecting mental and physical health
-Find a routine or practice that helps you clear your mind
-If you don’t heal what hurt you, you’ll bleed on people who didn’t cut you

Emotional Health
-Different aspects of emotional intelligence
-Having empathy--recognizing others emotions along with your own
-Social skills playing a role in emotional health

Social Health
-Are the people around you supporting you or holding you back?
-You can’t change the people around you, but you can change the people around you
-Having health relationships 

Spiritual Health
-What does spirituality mean to us?
-How does it tie into all aspects of health?
-Your actions and words should align what with your core values

-How Rachel and Jessie have incorporated all aspects of health into their daily lives.
-If you’re feeling out of balance, reflect on your core values and priorities.  Does everything align?

• Rachel discusses adjusting to life as a freelance personal trainer, and sending her son to school for the first time 
• Jessie discusses her transition from freelance dancer/personal trainer/nutritionist, to full-time dance teacher in Manhattan.
• Are your current “priorities” truly yours? Or are you working to meet someone else’s standards and goals?
• Fill your cup before you fill others 
• Jessie discusses how her routines have changed transitioning from being in a relationship, to being single and living alone 
• Rachel discusses her life as a new mother and how it effects her exercise routine. She additionally talks about physical changes and their effects on her drive 
• Preparing for your children! 
• Choosing nutritious food over hyper palatable foods
• Have control over what you can in your life, and be aware of what your priorities are
• The importance of being flexible with your plans and allowing for changes 
• Periodization: Priorities for the season you’re in in life.
• Having realistic expectations for yourself 
• Don’t let social media fool you - check in on your friends! Especially the strong ones 

-Meeting your goals and expectations-dials down to habits and routine
-Fad dieting is not creating sustainable habits--doesn’t focus on long term habit change
-Becoming more self aware
-Instant gratification VS delayed gratification
-Health should not be about depriving or isolating yourself
-Different aspects of health
-Setting up your environment for success
-Figuring out your values in order to create realistic goals
-Creating a plan, that allows you to be flexible
-Uncomfortable social situations
-Having specific places to do specific tasks
-Journaling & logging your habits/routine
-Don’t beat yourself up.  Become aware, understand the process takes time

• Habit Stacking - What is it, and how can it benefit us?
• Why should we reset our environment before we move on to the next?
• Jessie and Rachel discuss the benefits of everything in your environment having a home, and homebase for all of your tasks 
• Make your desired habits easy to attain, and the things you want to stop doing, difficult
• Creating a habits scorecard
• Are your habits sustainable?
• Jessie & Rachel discuss awareness of good and bad habits in their own lives
• Is your environment and social circle controlling your decision making?
• The long term effects of focusing on getting 1% better everyday 
• Self Acceptance
• Start with “Why”
• Consistency over time > Short, random bursts of effort 
• Individualization and its importance 
• Why you should never completely deprive yourself of the things you enjoy
• Where to start in changing your own habits for the better
• Special Guest appearance by Jessie’s cat

References:
Atomic Habits by James Clear

-Beware of the internet
-How to use social media as a tool, and not let it use you
-Pros/Cons of social media
-Skewed perception
-Are we less personal connections since social media?
-Staying connected with friends and family
-Does your social media hurt or help you?
-Appropriate dosage
-Stop comparing yourself to others-everyone's journey is unique
-Always be skeptical 

References:
-Atomic Habits By James Clear