Welcome to 2024! As we head into a new year, it's the perfect time to reflect on our health, habits, and personal growth. 
The journey to your best self is about way more than just physical appearance; it's deeply intertwined with our internal health. This episode delves into the essence of transformation – from the inside out.
In this solo episode of Habits and Hustle, I explore the powerful connection between nutrition and weight loss, the importance of consistent habits in achieving lasting change. Plus, insights on rest days, fitness for your mental health, and setting realistic goals. 

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Find More from Jen Cohen:

Website: https://www.jennifercohen.com/


Instagram: @therealjencohen

Books: https://www.jennifercohen.com/books


Speaking: https://www.jennifercohen.com/speaking-engagement



﻿What I Discuss:

(03:16) The reality of New Year's resolutions and lifestyle changes

(04:08) Forbes' top five resolutions for 2024 and what they reveal

(09:08) How to create specific and actionable goals

(11:03) Exercise vs nutrition for weight loss

(17:01) Why you shouldn’t plan rest days

(19:35) The benefits of exploring various fitness regimes

Episode 310: Key Strategies For Your Healthiest Year Yet

Habits and Hustle helps share the stories, habits, and rituals of people's journeys on living fulfilled lives. Host Jennifer Cohen interviews thought leaders, entrepreneurs, and overall extraordinary people who share their insight and open up about the normally hidden aspects that have made a difference in their success.

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Self-Improvement

Did you know that creating the perfect sleep environment can dramatically improve your sleep quality and, in turn, boost your overall health?

In today’s Fitness Friday episode we’re throwing it back to quarantine and the dark days of Covid. But the health tips Dr. Darshan gives apply today, so this episode is one you don’t want to miss. We discuss strategies for maintaining optimal health like sleep, getting steps in, and grounding. Have you ever wondered why the goal is 10,000 steps a day? Well the standard is revealed, and it’s not what you think! So tune in now and get the details. 

From trauma surgery to reconstructive surgery, Dr. Shah has seen and done it all. Dr. Shah's belief in continual education and self-improvement has earned him alumni status at Harvard Business School, Singularity University, and other prestigious institutions.

What we discuss: 

How to optimize your health when you’re stuck at home

The importance of getting sleep.

Your sleep routine starts when you wake up

A perfect sleep environment 

Why get 10,000 steps?

The effects of long term exercise 


Thank you to our sponsor:
Therasage: Head over to therasage.com and use code Be Bold for 15% off

To learn more about Dr. Darshan: 
Dr. Darshan’s Website - https://www.drshah.com/ 
Dr. Darshan’s Instagram - https://www.instagram.com/darshanshahmd/ 

Find more from Jen:
Website: https://www.jennifercohen.com/
Instagram: @therealjencohen
Books: https://www.jennifercohen.com/books
Speaking: https://www.jennifercohen.com/speaking-engagements

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Episode 350: Sleeping Smarter: How Light, Food, and Activity Impact Your Circadian Rhythm

Are you starting to get dark circles due to difficulty achieving and maintaining quality sleep?
Unlock the secrets to rejuvenating sleep and optimize your health with sleep expert Ana Marie Schick! Our enlightening conversation traverses the landscape of sleep fitness, a vital yet often neglected aspect of our well-being.

We don't just talk about why a structured sleep routine is as crucial as our exercise and diet plans; we equip you with actionable strategies to improve your slumber quality and maintain it through the years.

Delving into the practical steps to enhance sleep quality, we lay out a blueprint for you to craft a consistent sleep routine that adapts to the inevitable changes that aging brings.

What we discuss:

(03:31) Importance of Structure in Performance
(07:12) Comparing Fitness Tracking Devices
(13:37) Quality of Sleep and Sleep Patterns
(22:30) Deep Sleep and Circadian Rhythm
(25:20) Evolution of Temperature Contrast Therapy
(30:36) Differences in Deep Sleep Stages
(36:56) Breaking the Habit of Subconscious Peeing
(46:59) Magnesium for Better Sleep
(49:39) Effects of Gummies on Sleep Quality
(53:46) Quality of Light Sleep

Thank you to our sponsor:
BiOptimizers: Want to try Magnesium Breakthrough? Go to https://bioptimizers.com/jennifercohen and use promo code JC10 at checkout to save 10% off your purchase.

To learn more about Ana Marie Schick: 
Website: https://sleep.me/
LinkedIn: https://www.linkedin.com/in/ana-marie-schick-744613217/

Find more from Jen:

Website: https://www.jennifercohen.com/
Instagram: @therealjencohen
Books: https://www.jennifercohen.com/books
Speaking: https://www.jennifercohen.com/speaking-engagements

Episode 349: Sleep Fitness with Ana Marie Schick: Strategies for Optimal Sleep Health

Want to build muscle and lose fat effectively? 

In my Fitness Friday episode, Ebenezer Samuel, the Fitness Director of Men’s Health and Head of Training Innovation at FlexIt Fitness, discusses the myth of toning and getting shredded. We also discuss the concept of "calories in; calories out" and what it gets right and wrong. Tune in for actionable diet and muscle-building tips! 

Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. He's logged training time with NFL athletes and track athletes and his current training regimen includes weight training, HIIT conditioning, and yoga. Before joining Men's Health in 2017, he served as a sports columnist and tech columnist for the New York Daily News.

What we discuss: 

Intermittent fasting 

Calories in vs calories out 

Society needs more fiber

Brown rice vs white rice

How to build muscle as we age

Toning isn’t a real thing


Thank you to our sponsor:
Therasage: Head over to therasage.com and use code Be Bold for 15% off

To learn more about Ebenezer Samuel: 
Ebenezer’s Instagram -  @ebenezersamuel23  
Ebenezer’s Articles - https://www.menshealth.com/author/217...
 
Find more from Jen:
Website: https://www.jennifercohen.com/
Instagram: @therealjencohen
Books: https://www.jennifercohen.com/books
Speaking: https://www.jennifercohen.com/speaking-engagements

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Episode 348: Ebenezer Samuel Shares No-Nonsense Advice on Building Muscle, Burning Fat, and Healthy Eating for Life

Have you ever wondered what threads connect the world of dog shows to the fabric of psychological well-being? Don Sturz, president of the Westminster Dog Show, joins the podcast today to share incredible tales weaving these seemingly disparate threads into a cohesive narrative. We discuss the precision and passion behind every decision that crowns a canine as the crème de la crème in the competitive dog show arena.

Overall we discuss the profound effects our canine companions have on children's emotional health and the unique role pets play in developing young minds. This conversation with Don Sturz takes us through the transformative power of dogs in shaping social skills, boosting self-esteem, and instilling responsibility. 

Don Sturz serves as the President of the Westminster Kennel Club and is Vice-President of the Poodle Club of America. He is a member of the Westchester Kennel Club and the Bull Terrier Club of America. He was honored with ROM judging status by the Bull Terrier Club of America.

Join us for this fascinating episode where love for dogs and respect for their impact on our lives sit, stay, and win Best in Show in our hearts.

What we discuss…
(00:01) Westminster President Discusses Dogs and Psychology
(06:40) Impact of Pets on Children's Wellbeing
(13:03) Preparing Show Dogs for Westminster
(26:32) Westminster Dog Show Overview
…and more!

Thank you to our sponsors:
Therasage: Head over to bioptimizers.com and use code JC10 for 10% off

Find more from Jen: 
Website: https://www.jennifercohen.com/
Instagram: @therealjencohen  
Books: https://www.jennifercohen.com/books
Speaking: https://www.jennifercohen.com/speaking-engagement

Find more from Don Sturz:
Facebook: https://www.facebook.com/don.sturz/ 
Twitter: @donsturz

Episode 347: The Intersection of Psychology and Dog Shows with Don Sturz

What if you could supercharge your brain function for peak mental performance?

In my Fitness Friday episode, Dr. Daniel Amen, one of the world's leading brain health experts, reveals simple yet powerful ways to optimize your brain.

Dr. Amen attempts to remove the stigma of “mental illness” and replace it with “brain health” in a way he believes can be treated, in many situations, without pharmaceutical interference. With a focus not only on the trauma and complications of adulthood but also on those from childhood that may even lend to patients’ current struggles, this episode delivers a dose of education and scientific study to the everyday brain health issues that plague so many of us. Whether you’re caught up inside depressed through quarantine, or forced to work in the middle of a pandemic spiking your anxiety, maybe you’ll find some relief in what the doctor has to say.

Dr. Daniel Amen is a 12x NY Times Bestselling Author, Psychiatrist, & Founder of Amen Clinics. Too often mental healthcare attempts to medicate as a solution to a problem they don’t seem to understand. Dr. Amen seeks to adjust that style of thinking by analyzing the brain the way we would approach any other physical ailment. 

What we discuss: 

The importance of exercise for brain health

Why you should choose natural practices before medication

Specific numbers to watch for signs of inflammation, aging, and cognitive decline


Thank you to our sponsor:
Therasage: Head over to therasage.com and use code Be Bold for 15% off

To learn more about Dr. Amen: 
Dr. Amen's Website - https://brainmd.com/
Dr. Amen's Instagram -  @doc_amen  

Find more from Jen:
Website: https://www.jennifercohen.com/
Instagram: @therealjencohen
Books: https://www.jennifercohen.com/books
Speaking: https://www.jennifercohen.com/speaking-engagements

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Episode 310: Key Strategies For Your Healthiest Year Yet

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