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We are in the thick of a complicated and uncharted time of human history. Aside from the devastating effects of the virus, many individuals are finding themselves distressed, not exercising and losing a sense of control.

In this episode my guest Bobby Cappuccio and I discuss the power of habits; how to build good ones and break bad ones most especially in this pandemic times. Bobby shares how he copes during this unprecedented time, his morning routine and rituals for maintaining his sanity and health from home. We are all at home but on some level we are all in this together.

Find what you can do and not what you can't do.

What is your ritual?

Bobby gives a neuro-scientific behavior and breakdown on what a habit is and what is not a habit. He also gives an incredible value that you utilize to understand why we need to form habits and the values we need to uphold as well as superficial pay offs in the future.

You are going to learn what are the 3 elements of a habit and types of rewards.
Bobby will unpack the mystery of certain habit patterns which are linked to our neurotransmitters. Why giving up a habit is not good and how does a certain habit formation affect our emotional state.

What is your belief system?

Bobby assures us that it is OK to have negative emotions and there is actually no such thing as negative emotions most especially in this pandemic times. He definitely provides many valuable nuggets so hope you find it valuable too.

What is one thing that you could do and what is the consistent behavior? Write down on a piece of paper instead of remembering it. Then, take an action. This impacts your psychological duress. Actions begets action!

Enjoy this episode!

To learn more about Bobby:

https://www.robertcappuccio.com/about

https://www.instagram.com/bobbycappuccio/?hl=en

Be sure you are subscribed to this podcast to automatically receive your episodes: Apple podcasts, Stitcher and Spotify.

To learn more about me, do check me out at:

https://www.coachanywhere.fitness/

Coach Karen 

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In this episode, I touch on a sensitive topic. It is something that we are all guilty of in some way or another. Some of us procrastinate and some of us plow through it.


Is exercising a chore or venture? In this episode, I address 5 common excuses that prevent individuals from exercising and hear if any excuse resonate with you.


1. "I don't have time to exercise."
2. "I have so much to do. Exercise can wait."
3. "I have negative past experiences. My classmates laughed at me when I did jumping jacks."
4. "I don't need exercise. I can just lose weight from eating healthily."
5. "I am not motivated enough or I am not disciplined enough. I need someone to push me."


Does any of the excuses resonate with you?


If so, you are definitely not alone. Please book a 15 min complimentary call with me at and let's talk about this:


https://calendly.com/karenleefitness/discovery-call-1?month=2020-05


If not, good for you! You probably have your good and not so good days about exercising. And, you have self-awareness which allows you to do what suits you better when comes to movement. It is still better than not moving at all. 


If you have not done so already, please take a minute and leave a quick rating and review of my show on Apple Podcast.


Thank you!


Coach Karen 

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In this episode, I talk about faith and how God uses distance to get us closer with Him. 

I chanced upon Pastor Steven Furtick’s sermon dated April 20th 2020 titled “God uses distance.” He said God uses distance to get us deeper into our faith. Pastor Steven Furtick is the founder and lead pastor of Elevation church based in charlotte, north Carolina. He came to new creation church where I worship in Singapore on July 8th 2018. I love his dynamic preaching. He is such an anointed Pastor. 

What should our faith be in this pandemic time?

In fact, all of us have faith. 


Do check out Joyce Meyer Ministries and Pastor Steven Furtick of Elevation Church. 

In this episode, you will discover how God wants to connect with us in a deep way that we never expected. 

Like right now, is your anxiety and fear taking your mind captive? 

God said STOP to your terrorist of anxiety and fear. God uses distance. God sometimes uses distance to get us deeper into our faith.   

Connection is about depth and not about breadth. We are in the midst of this pandemic times. We are in the middle of this road and we are walking in it. All of us are going through it. The world is going through it. God shuts down everything. God said STOP. God wants us to stop and connect with Him.


Thank you so much for checking out this episode and hope this episode blesses you.


If you have not done so already, please take a minute and leave a quick rating and review of my show on Apple Podcast.


So if you are looking to have a chat, book a 15 min. discovery call with me and I would love to chat with you. Please visit my website and book a complimentary call with me at:


https://calendly.com/karenleefitness/discovery-call-1?month=2020-05


Love you


Coach Karen 

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In this episode I talk about anxiety and its cousins as well as the faith posture of Christians. 

I touch on biblical characters who had encountered anxiety and how they were chosen to face their fears for God’s purpose and kingdom. 

 Jesus was the most significant one who suffered extreme anxiety which was doctored as a medical condition called Hematohidrosis. His death was real. 

In this episode you will discover how to help people around you who are anxious and ways to help overcome their anxiety in this pandemic time. 

You will get to realise why there is a need to give God praises despite such trying period. 

Lastly, I want to bless you with two of my favourite verses: Isaiah 41:10 and Psalms 23. 

And, remember, you are HIGHLY FAVOURED, DEEPLY LOVED and GREATLY BLESSED. 

Thank you so much for checking out this episode of Make Smart Sexy. I hope this episode has blessed you greatly. 

If you have not done so already, please take a minute and leave a quick rating and review of my show on Apple Podcast. 

So if you are looking to have a chat, book a 15 min discovery call with me and I would love to chat with you. Please check me out at: 

https://www.coachanywhere.fitness/

Thank you!

Coach Karen 

Support the show

Send us Fan Mail

In this episode I pry open the brain to discover what lies inside this most powerful organ that's ever created.
 

The brain is arguably the most important organ in the human body. It controls and coordinates actions and reactions, allows us to think and feel, and enables us to have memories and feelings—all the things that make us human.

The brain contains about 100 billion microscopic cells called neurons & communicate in trillions of connections called synapses. 
 
 
In this episode you will discover why our diet has anything to do with our brain. 
 
 
You will get to realize why there is a need to understand the relationship with your foods; is it healthy or unhealthy? 
 
 
You love the foods you eat but do they love you back? 
 
 
Does eating junk, crappy or processed food affect your brain? 
 
 
What is the relationship between the gut-brain axis?
 
 
What are the healthy foods for our brain? 
 
 
I share about Dr Daniel Amen's work. I am a #diehardfan. Do check out his Ted talks. 
 
 
Four specific strategies to dramatically improve your brain health. 
 
 
This is my "aha" moment when I realize that our behaviors, actions, habits, food cravings, temperaments, and thought process has everything to do with our brain. 
 
 
Does it click for you? 
 
 
Thank you so much for checking out this episode of Make Smart Sexy. I hope this episode has equipped you with the basic knowledge to make informed and smarter food choices and how your brain works for starters. 
 
 
Being smart is sexy so why not listen to smart information and that is the objective of my podcast. 


If you have not done so already, please take a minute and leave a quick rating and review of my show on Apple Podcast. 

So if you are looking to change your brain health like knowing what to eat and what exercises to make your brain sharper, book a 15 min discovery call with and I would love to chat with you. 

 https://www.coachanywhere.fitness/
 
 
 
Thank you!
 
 
Coach Karen 

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In this episode I explore health coaching and its effectiveness so should you try it?
 
 
What is a health and wellness coach? What is the scope of a health and wellness coach? 

What are the differences between a life coach and a health and wellness coach?
 
 
You will hear an example which I distinctly spelled out the differences between a coach and an expert. 

 
In this episode you will discover that empowerment is the key word used in coaching. A coach empowers and guides you to find the solutions for your own issues. 
 
 
The title "Coach" is loosely and widely used nowadays so it is imperative to find a certified coach who knows what he or she is doing. The education that the coach went through is highly critical. It is essential to study the background of the coach's coaching credentials; the coaching school he or she graduated from, content and coaching techniques. 
 
 
Thank you so much for checking out this episode of Make Smart Sexy. I hope this episode has equipped you with the basic knowledge about health and wellness coaching. 
  
  
Being smart is sexy so why not listen to smart information and that is the objective of my podcast. 
  
 
If you have not done so already, please take a minute and leave a quick rating and review of my show on Apple Podcast. 

So if you are looking for coaching but not sure if coaching suits you and want to understand the benefits of how coaching can help you transform your lifestyle, book a 15 min discovery call with me and I would love to chat with you. Please check me out at: 

  https://www.coachanywhere.fitness/
 
 
 
Thank you!
 
 
Coach Karen 

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Send us Fan Mail

In this episode I discuss about values and strengths.


How are you coping in this pandemic time?

I share six ways that your strengths will help you. 


What are your strengths and values? it is high time you find out. 

Do check out viacharacter.org 

How do you view your character strengths and values in this extended circuit breaker period (we call it in Singapore) or lock down period in where you are?

Research shows that character strengths play an important role in your physical health. Use them in a balanced way to make good decisions and promote good health.

Ask yourself "What is the healthiest thing I have done so far to cope with the anxieties or stress related to Covid-19?

Thank you so much for checking out this episode of Make Smart Sexy. I hope this episode has equipped you with the basic knowledge about health and wellness coaching. 
  
  
Being smart is sexy so why not listen to smart information and that is the objective of my podcast. 
  
 
If you have not done so already, please take a minute and leave a quick rating and review of my show on Apple Podcast. 

So if you are looking to discover your values and strengths and how to leverage them in this lock down or extended circuit breaker period, book a 15 min discovery call with me and I would love to chat with you. Please check me out at: 

 https://www.coachanywhere.fitness/
 
 
Thank you!
 
Coach Karen 

Support the show

Send us Fan Mail

In this first and special episode I interview my dear brother-in-Christ Dr Darren Chua who has personally inspired me in every aspect of his life. 


Dr darren Chua is the CEO of mindset transformation clinic. He is a child of God, an inspirational speaker and a published author of his latest book "Prisoner of Hope."


Also, he is a para-athlete who represents Singapore in Table Tennis. (Do check out episode four which I talk about the brain and the best brain activity) 

In this episode, he shares a tragedy event which happened to him at aged 20 when he was still a university student. This catastrophic event changed his life forever and it completely devastated his emotional state then.


And, importantly, how did he overcome it and become who he is today?


Thank you so much for checking out this FIRST episode of Make Smart Sexy. I hope Dr Darren Chua has inspired you 


Being smart is sexy so why not listen to smart information and that is the objective of my podcast. 
 
 
If you have not done so already, please take a minute and leave a quick rating and review of my show on Apple Podcast. 

So if you are looking to know more about Dr Darren Chua, please visit his website for future talks and events at:




http://www.drdarrenchua.com/category/prisoner-hope

Thank you!



Coach Karen 

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