September always seems to bring a boost of motivation... new routines, fresh energy, and the feeling of a clean slate. But what happens when that motivation starts to fade in October as the holidays roll in?

In this bonus episode, I’m breaking down how to use that September motivation to your advantage:

• How to check if your goals align with your values (and why that matters)

• How to be intentional with what you’re already doing, like food tracking and workouts

• How to create systems now that will carry you through the holidays, even when motivation dips

Motivation is great, but it’s temporary. Systems and habits are what keep you consistent long-term. Tune in and let’s set you up for success this fall.

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Are you making your health and fitness journey harder than it needs to be? So many women think they just need more discipline to suddenly wake up tomorrow and have the willpower to resist every temptation, track every bite, hit 10k steps, and never miss a workout. But discipline doesn’t show up overnight. It’s built over time.

In today’s episode, I’m sharing the truth: you don’t need to fight harder, you need to make it easier to follow through. I’ll walk you through:

• The sneaky ways you’re making things harder on yourself.

• Why relying on motivation never works long-term.

• How to set up forcing functions (like deadlines, accountability, and structure) so showing up isn’t optional.

• Simple hacks like grocery pickup, alarms, and even gamifying habits to make progress fun.

• Why discipline grows naturally once you stop trying to play the hardest version of the game.

If you’ve been overwhelmed or frustrated with your lack of consistency, this episode will give you the practical tools to finally stick with your habits and actually enjoy the process.

Check out the Brick device I mentioned on this episode

Join us in The Challenge That Lasts

Follow me:

Instagram- @coach.knica.lee

Facebook community- Busy Women Strong Habits

TikTok- @knica_lee

Competition can light a fire under you… or it can steal your joy.

In this week’s episode of the Sustainably Healthy Podcast, I’m diving into the pros and cons of being competitive and how comparison plays into it. From the push to show up harder in the gym to the spiral of measuring your worth against someone else’s progress, I’m unpacking it all.

I’ll share real stories—from competing with my workout buddy to the ways comparison has tripped me up in my business—and most importantly, how I’ve learned to find the balance between using competition as motivation without letting it define me.

If you’ve ever wondered:

• Is competition good for me, or is it holding me back?

• How do I stop comparison from killing my confidence?

• What’s the difference between healthy competition and unhealthy pressure?

…this episode is for you.

👉 Tune in, and let’s talk about how to compete in a way that sharpens you instead of tearing you down.

Join us in the Busy Women Strong Habits FB group for a chance to win a free month of TCTL

This week we’re playing a little game of Fact or Fiction.
From “all protein is created equal” to “you can only absorb 30g of protein at a time” to whether soreness actually means you had a good workout — I’m breaking down some of the most common fitness, nutrition, and habit beliefs to see which ones are legit and which ones are total myths.

I also share a bit about how my week’s been (hello, brain fog + luteal phase), why I took a break from the gym, and what I’m focusing on for my own mental and physical health. If you’ve ever been confused by conflicting health advice online, this episode will help you sort the facts from the fluff — and maybe surprise you along the way.

In this episode, I’m talking about something that’s been on my mind lately—how the "calorie deficit" advice is often oversimplified and not helpful for those who are struggling with weight loss. If you’ve been told that you just need to be in a calorie deficit to lose weight, and it’s still not working, this episode is for you. I’ll explain why weight loss isn’t as simple as just cutting calories, especially if you’re dealing with conditions like PCOS, perimenopause, or gut health issues. I’ll share my thoughts on why the "calorie deficit" advice is often too blunt and unhelpful, and I’ll offer some more empathetic and practical advice. Plus, I’ll share a real-life example of a client who was doing everything right but still not seeing results—until we discovered an underlying issue. Tune in for a more compassionate look at weight loss and how to approach it in a sustainable way.

Let me know what you think and share it with a friend who might benefit from a more realistic, holistic view of fat loss. And if you’re feeling generous, I’d love for you to leave a rating or review!

Follow me on Instagram: @coach.knica.lee

Email me at [email protected]

Ever wonder how some people seem to effortlessly say no to things that don’t serve them? It’s not just willpower — it’s practice.

In this episode, I’m breaking down how to build the mental muscle of self-control — just like you’d train any muscle in the gym. Especially if you're someone who struggles with people-pleasing, giving into urges, or that “F it” mindset when things feel hard... this one’s for you.

I’m walking you through 5 actionable steps that will help you:

• Pause before you give in

• Strengthen your ability to follow through

• Make choices that align with your goals

• AND actually celebrate the small wins (yes, they count)

You don’t have to be perfect. You just need reps.

Plus, I share a little update on our new 2:1 coaching program Fueled & Focused and a potential idea for a podcast community — would love your feedback on both!

Connect with me:

Follow on Instagram- @coach.knica.lee

Email me at [email protected]

Join our combined FB group Busy Women Strong Habits

What happens when no one taught you how to be healthy?

When your childhood was filled with fast food, cardio trends, and no real example of how to prioritize your body or your mind?

In this episode, I’m opening up about my own story.. what it was like to grow up in a family that didn’t prioritize health, how I became a teen mom, and how I eventually decided to break the cycle and carve a new path. I also talk about a powerful realization from therapy last week that inspired this entire episode: just because it wasn’t modeled for you doesn’t mean you can’t be the one to change it.

Whether you’re a parent or not, this episode is for the women who are becoming the “healthy one” in their families... for the first time ever. I share stats on generational health patterns, why it is harder when you weren’t raised with healthy habits, and why that makes your journey even more meaningful.

This one’s raw, honest, and hopefully the reminder you need that your past doesn’t determine your future. The cycle can end with you.. and that’s something to be proud of.

🧠 Topics in this episode:
• Breaking generational cycles of unhealthy habits
• Growing up with trauma and carving a new path
• Why it's harder—but not impossible—to prioritize health when it wasn't modeled
• What I learned in therapy this week
• Stats on intergenerational obesity and how to flip the script
• Encouragement for the “first ones” doing it differently

👇 If this episode resonated, please share it with someone who needs to hear this. And let me know if you'd be interested in a private podcast listener Facebook community—I want to hear from you

Email me: [email protected]

Connect on Instagram: @coach.knica.lee

Ever find yourself saying “I’ll decide when I get there”... only to end up making choices that don’t align with your goals? Same. In this episode, I’m breaking down why leaving decisions up to the moment is one of the biggest things sabotaging your consistency. Whether it’s food, workouts, or even gas station snacks (yes, I said it).

We talk about:

• Why willpower isn’t your problem, decision fatigue is

• How planning ahead builds self-trust and confidence

• A story from one of my clients who finally said “no more fast food”

• And why “I’ll see how I feel” isn’t a solid game plan

If you’ve been struggling with follow-through, indecision, or just feeling stuck in the middle, this episode will give you the mindset shift you didn’t know you needed.

Oh — and The Challenge That Lasts is still open for registration until July 27th! 50% of all July memberships are being donated to support Texas flood victims

In this episode, I’m revisiting the Sustainable Seven—the habits that have not only helped me lose 50+ pounds and keep it off, but also radically improved my mental health, consistency, and energy.

Whether you're new to your health journey or just feel like you’ve fallen off track, this episode is your permission to get back to basics—no extremes required.

I break down each habit and share how I apply them in my own life (and how you can, too):

1. Protein + Fiber

2. Hydration

3. Daily Movement

4. Sleep Quality

5. Limiting Buffers (not just alcohol!)

6. Self-Development

7. Connection + Support

Plus, I share details on how we’re donating 50% of all July memberships to support victims of the Texas floods—and how you can join us in the August round of The Challenge That Lasts.

👉 Join The Challenge That Lasts
🎧 Listen + tag me on Instagram @coach.knica.lee

In today’s unscripted solo episode, I’m pulling back the curtain and sharing what’s really been going on lately... from vacation chaos and a surprise PCOS diagnosis to peeling back the layers of people-pleasing and overthinking everything I create.

I talk about:

• Why I’ve been MIA from the podcast

• The emotional rollercoaster of navigating infertility and finally getting some answers

• What my PCOS diagnosis taught me about my body (and my past)

• The mindset shift that’s helping me stop trying to “fix” everyone

• How therapy is helping me discover who I am without the masks

• Why I’m stepping away from overtraining — and how CrossFit is both a stress-reliever and a stressor

• Real talk on mindful eating, food tracking, and the all-or-nothing mindset

This episode is messy, real, and full of reflection. No structure, no script, just me talking through life, healing, and learning how to be unapologetically myself again.