In this episode, I’m pulling back the curtain on something that’s been weighing on me for a while. I talk about how I started as a fat loss coach, why I thought weight loss was the path to confidence, and the real reason it no longer aligns with who I am — or how I want to coach.

This is part two of last week's vulnerable rant, but with more reflection, more clarity, and a clear message:
You are already enough.
And I’m not here to help you shrink — I’m here to help you remember that.

I also share an idea I’ve been sitting on… a self-paced course called Enough — designed to help you rebuild your self-worth, let go of external validation, and feel confident in your skin right now.

If you've ever thought:
"I'll finally feel confident when I lose the weight…"
This one's for you.

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Just another raw and real episode for ya... I no longer resonate with weight loss or transformation photos... The struggle with marketing sustainable health and finding self-worth.

In this vulnerable, heart-to-heart episode, Knica opens up about what it really means to set healthy goals—ones that are rooted in your values, aligned with what you can actually control, and designed to create lasting change.

She shares a powerful story about one of her most resilient clients who stayed consistent for nearly a year before seeing the scale finally move—and what that journey taught them both about mindset, metabolism, and trusting the process.

Knica also reflects on her own past obsession with reaching a certain weight, and how finally letting go of that “magic number” helped her heal her relationship with food, her body, and her family.

Whether you’re frustrated by slow results or stuck chasing a goal that isn’t making you happy, this episode is your reminder that sustainable success comes from habit-based goals, not perfection—and that you are worthy, no matter what the scale says.

This episode is extra special because I’m joined by my favorite guest of all time—my son, Zaedon James!

Zaedon just launched his own sports podcast and YouTube channel where he covers everything from the NBA to the NFL. Today, we’re chatting about what inspired him to start, his favorite teams and athletes, and how sports have taught him about discipline, health, and showing up.

We also talk about what healthy habits look like for kids, how we stay active and connected as a family, and what it’s like being raised by a coach (spoiler alert: he spills some tea 😂).

Whether you’re a sports fan, a parent, or just love hearing real convos between a mom and her kid, this one’s gonna make you smile.

Check Out Zaedon’s Channel!

👉🏼The Huddle

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In this episode of the Sustainably Healthy Podcast, host Knica Lee discusses a transformative mindset shift that can help individuals navigate through struggles and challenges. She emphasizes the importance of viewing difficulties as opportunities for growth and learning. Knica shares her personal experiences with a shoulder injury and her fertility journey, illustrating how these challenges have led to self-discovery and resilience. Additionally, she provides insights into her coaching programs, highlighting the differences between one-on-one coaching and group challenges, and how each can benefit different individuals based on their needs.

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If you’ve ever felt overwhelmed by food tracking or found yourself eating out of stress, boredom, or just because someone else is eating… this episode is for you.

I’m sharing what mindful eating actually is (and isn’t), why it’s so powerful for your physical and mental health, and how to start practicing it — even if you still track your food. We’ll talk about slowing down, tuning into your hunger cues, and creating a more enjoyable eating experience without rules or guilt.

Whether your goal is fat loss or just feeling better in your body, these 5 tips will help you eat with more intention and less stress.

Register for our FREE TRAINING HERE

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In this vulnerable episode of The Sustainably Healthy Podcast, Knica Lee dives into one of the most powerful prompts from The Challenge That Lasts: “What’s something you struggle with that you rarely say out loud... but wish more people were honest about?”

She shares raw and honest responses from women in the community—from the quiet guilt of motherhood to the pressure of always having it together, body image struggles, and the hidden weight of feeling like you have to be the strong one. Knica also opens up about her own experience navigating these emotions, highlighting how journaling, therapy, and daily mindset work can help us feel a little less alone.

This episode is a reminder that you’re not broken for having bad days, and your vulnerability is not weakness—it’s proof you’re human.

Takeaways:

• Journaling can create space to process your thoughts honestly

• The “right” therapist is one who actually hears you

• Vulnerability builds deeper connection in coaching and in life

• So many women struggle silently—and it doesn’t have to be that way

• You don’t have to carry it all, all the time

  
  

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This episode is exactly what the title says—no plan, just feelings. I cried, I vented, I shared what’s been weighing on me lately… from infertility struggles, to navigating Zaedon growing up, to feeling emotionally wrecked during this time of the month. Honestly, I didn’t record this for anyone but me. I just needed to let it all out. But if you’re here listening—thank you. This is me, being fully human.

In this episode of the Sustainably Healthy Podcast, Knica discusses the importance of both quality and quantity in nutrition, sharing her personal health journey, challenges with allergies, and insights on mindful eating. She emphasizes the need for self-awareness in food choices and the balance between enjoying food and maintaining health goals. The conversation also touches on detox protocols and the significance of understanding how different foods affect individual well-being.

Takeaways

• It's not just about quantity, but also quality of nutrition.
• Tracking food can help identify what makes you feel good.
• Mindful eating involves recognizing how food affects your body.
• Quality foods can lead to better energy and mood.
• Both quality and quantity are important for fat loss goals.
• Self-awareness in food choices is crucial for health.
• Detox protocols may not be suitable for everyone.
• Dairy can be inflammatory for some individuals.
• Calorie deficit is key for weight loss, but quality matters too.
• Finding balance in food choices is essential for long-term health.

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In this week's episode, Brooke and I are sharing a replay of our recent training on GLP-1 medications like Ozempic, Wegovy, and Mounjaro. 🚨
We dive into why strength training, a healthy diet, and sustainable lifestyle habits are non-negotiable if you're using (or considering using) these meds.
They can be a helpful tool — but they aren’t a magic fix. Building real habits still matters if you want to feel strong, confident, and keep your results long-term.

We also created a FREE guide that breaks everything down and gives you a simple action plan to follow!

Grab it HERE

If you want more support, tools, and community, come join us in our free Facebook group: Busy Women Strong Habits Community 💬