You don't need another exercise or nutrition plan going into 2020. You need to take an honest look at your habits. Good or bad, your habits shape what you consistently do and Lindsey and I want to share with you 3 specific topics around habits so you can start to become aware of habits you want to change and install new habits. Understanding how habits are formed is incredibly important so we also discuss that as well! If you are finally ready to start changing your life, you won't want to miss this episode.

Time Stamps:

(0:38) 3 Topic Matters for a Better 2020

(3:48) Procrastination

(5:36) What are Habits?

(7:24) The Trigger or Cue

(8:50) The Action

(10:15) The Reward

(14:47) Lindsey’s First Alignment with Fitness

(19:20) Brian’s Experience

(26:00) Eating/Nutrition

(31:10) Labels and Identity

(33:24) Implementation

(35:17) Morning Routine

(42:30) Be in Charge of Your Time

(45:24) Ways to Destress

(48:30) Journaling Practice

(50:23) Brian’s Meditation Practice

If you are ready to take the next step and want our FREE Fit Habit Guide, Click Here! https://mailchi.mp/9c810ae9ff1f/freefithabitguide

Super valuable short episode coming at you today and the focus is holiday weight gain. I want to give you 9 actionable, easy tips as we enter the holiday season to allow you to enjoy time with your family while being mindful of your progress to your health and fitness. We all need a reminder and this is meant to remind you how you can live your best life around the holidays.

Time Stamps:

(0:28) Welcome to the Holiday Season!

(2:05) Keep Tracking your Food

(3:09) Move Your Body

(4:01) Hydrate

(4:48) Portions

(6:05) Fasting

(7:12) Value People Over Food

(8:18) Recommit to Your Goals

(9:38) Observe Yourself

(11:05) Enjoy Yourself

My absolute favorite guest (sorry other guests) is joining me today my always wonderful fiancé Lindsey. Today, we wanted to share both of our biggest takeaways from Lindsey's first live event. I had some interesting emotions throughout this process and this was the first time in my experience that Lindsey had taken control and was at the forefront of something we did together. I could not be more proud of her and a weekend that was truly transformative for those who attended. While Lindsey as the leader asked those who participated to step into their fire, Lindsey did that herself as well and I wanted you all to gain some insight into her experience and also my role as well. Hope you enjoy!

Time Stamps:

(1:00) Empower U Recap

(6:30) Mind, Body, and Purpose

(9:38) Why Lindsey Started EmpowerU

(12:00) Mind-Body Connection

(18:13) Lindsey’s Biggest Takeaway

(22:33) Doing Things that Make You Afraid

(30:00) Brian’s Role at EmpowerU

(33:40) Biggest Takeaways

(35:30) Intentional Space for Yourself

(43:16) The Future of EmpowerU

I want to give you actionable steps in this episode to simplify your approach to your fitness lifestyle and make sure that you are hitting the essential points that will set you up for sustainable progress. I think with the shear amount of information out there today, it can be difficult to remember what the fundamentals are. We all need a reminder once and awhile and I wanted to take this opportunity to remind you of these key principles to fitness progress.

Time Stamps:

(0:52) All In and Aspirational Fitness

(2:46) Marrying Our Problems

(4:36) Take Your Shot

(9:52) Make Daily Movement a Habit

(12:30) Nutrition

(15:18) Hydration

(17:38) Compound Exercise Focus

(21:43) Breathing Exercises

(24:03) My Journey on the Ketogenic Diet

(25:48) Please Share!

I am officially back after taking a month off from the podcast and all of social media. It was cleansing and something I really needed to do for myself to honestly enjoy life again. I want to share my experience going off the grid so to speak because I think there were definitely takeaways I had that will benefit your life as well. Whether you are looking for realignment or more bliss in your life, I believe this podcast will benefit you from the lessons I learned over the past month.

(0:15) I’m Back!

(1:26) Top 5 Takeaways

(5:36) Why?

(11:38) Day in the Life

(16:50) What Stepping Back Did For Me

(26:00) Reflection

(31:08) Steve Jobs

(32:30) Bliss

(38:16) Honest Feedback

Are you done being overweight, feeling burnt out, and operating at 60%? I want you to check out the Revitalized Body Blueprint at www.brianpickowicz.com/revitalized so you can start your journey to a new you.

The final episode of the Ladies Night Series touches on something that no matter what stage of life you are at, we all need to be aware of and want to do better with. That is controlling your emotions. I know what you're thinking, "Just take a deep breathe whenever you're upset." It's just not that easy. I want to share with you my journey and experience with emotional mastery and development and how that allowed me to better connect with myself and those I love.

Time Stamps:

(0:30) Wrap-up Episode and Recap!

(2:37) Connecting to Yourself and Your Emotions

(6:21) If You’ve Enjoyed This Series, Let Us Know!

(8:05) My Progression

(11:36) Gaining Clarity Through Pen to Paper

(15:10) Mindfulness

(19:07) Meditation and Mentors

(26:48) Studying and Testing

(28:51) Faith

(30:23) Therapy

(38:36) EmpowerU

For more information about the EmpowerU retreat, head to https://www.lindseyragofit.com/empoweru-1

Part 3 of the Ladies Night Series will hit you right in the heart and something you may really need in your life if you are lacking it. I'm talking about creating and cultivating deep soul-filling connections no matter where you are. The power of social media is real and it can allow you to connect to people you want to surround yourself with. To have deep connections with people takes time but it also takes you starting, saying that you want to surround yourself with more inspiring and like-minded people. I want to explain how I evolved in this area of my life when I moved to Los Angeles and how it was so impactful in my life.

Time Stamps:

(1:00) Why Deep Connections are Important to Me

(2:40) My Challenge to You After This Episode

(6:33) Intentional Connections and Growing Up

(8:33) Common Interests

(17:44) Schedule!

(21:43) Support

(24:07) Financially Investing in Connections

(25:10) EmpowerU

(29:30) Upgrading your Circle

(34:11) Removing the Wall

(37:10) Dallas

(40:01) Events

(44:52) Who Do You Need to Reduce in Your Life?

(46:57) Recap

(40:35) Next Week’s Episode!

For more information about the EmpowerU retreat, head to https://www.lindseyragofit.com/empoweru-1

Everyone's dream life is different and unique. Like Gary V said, "Your dreams don't have to be "big" they just have to be yours." So many people are walking around without a clearly defined direction for their life and while it will evolve and progress, you will enviably burn out if you don't have the end vision in mind. In this episode, I want to share with you my original path of engineering and why that was my path. I then want to explain how online fitness coaching came into my life, the obstacles of choosing this road, how no matter how old you are you can still have a unique vision for your life, and what questions you should ask yourself to help you determine your unique vision.

Time Stamps:

(0:23) Ladies Night Part 2!

(0:25) Recap of Last Week’s Episode

(3:17) How to Create YOUR Unique Vision

(5:06) My Original Path of Engineering

(22:44) Shoutout to Mark Sisson

(24:22) What Would This Look Like?

(30:52) What Skills Do you Have?

(31:10) What are you Curious About?

(32:04) What would you Love to Teach People?

(35:28) Prepare for Criticism

(41:00) My New Calling

(42:36) Community

(43:00) Recap

For more information about the EmpowerU retreat, head to https://www.lindseyragofit.com/empoweru-1

The takeover is happening! Lindsey, my wonderful fiancé, will be taking over the podcast for the next 4 episodes. I'm so excited for her to share with you what she has planned and I know you will get a lot of value out of it. Today's episode centers around peace with your body and how to tangibly make progress with this area of life. I think for those who have struggled in this area of life, it is hard to measure improvement and it's easy to look at this in a binary way of either I hate my body or I love it. Lindsey shares amazing and vulnerable stories about her struggles with her body image and her progression to overcome them.

Time Stamps:

(0:21) Lindsey Here!

(2:20) Possible Names

(4:10) How to Find Peace with your Body

(6:40) Statistics on Female Body Love

(8:41) Your Body Image Shows up Everywhere

(10:12) What is EmpowerU?

(12:06) My Story

(21:40) Guys in the Window

(26:14) Internal Dialogue

(29:30) IHOP

(38:28) Recap

For more information about the EmpowerU retreat, head to https://www.lindseyragofit.com/empoweru-1

I have an announcement… and yes I will make you wait till the end to hear it. It's an announcement that will have a major impact on this podcast for the next month so stay tuned until the end. I primarily though wanted to share with you my experience and takeaway from my first half-marathon. I have transitioned out of strict bodybuilding style training the past year and have tried different avenues of fitness in that time. I want to share why I decided to do a half marathon and push yourself when times are tough.

Time Stamps:

(0:38) My Half Marathon Experience

(2:38) Pulling Back

(4:12) Running

(18:00) Pushing Yourself

(25:10) Stress Testing Your Life

(26:22) Why I’m Taking Off a Month

(31:38) Lindsey’s Taking Over!

Are you done being overweight, feeling burnt out, and operating at 60%? I want you to check out the Revitalized Body Blueprint at www.brianpickowicz.com/revitalized so you can start your journey to a new you.