BroBots: Technology, Health & Being a Better Human

In this episode of The Fit Mess podcast, Jeremy shares valuable lessons learned from his special 8-year-old guest, Wyatt. They have an insightful conversation about how even children face challenges when it comes to overcoming negative thoughts and nurturing a positive mindset. Despite his young age, Wyatt imparts wisdom gained from his own experiences, offering valuable insights on how he has taken charge of his thoughts, confronted limiting beliefs, fostered a positive outlook, and created mental space. Through his unique perspective, Wyatt's wisdom sheds light on important aspects of personal growth and resilience that can inspire listeners of all ages. Topics Discussed: Understanding negative thoughts Taking control of your thoughts Challenging limiting beliefs Cultivating a positive outlook Embracing meditation and mindfulness Creating mental distance from negative thoughts Surrounding yourself with support The importance of self-compassion Developing mental resilience Continuously working towards positive transformation ---- MORE FROM THE FIT MESS: Get bonus clips and additional resources in our newsletter! Connect with us on Twitter, Instagram, Facebook, and Tiktok Subscribe to The Fit Mess on Youtube Join our community in the Fit Mess Facebook group ---- LINKS TO OUR PARTNERS: Take control of how you'd like to feel with Apollo Neuro Explore the many benefits of cold therapy for your body with Nurecover Muse's Brain Sensing Headbands Improve Your Meditation Practice. Get started as a Certified Professional Life Coach! Get a Free One Year Supply of AG1 Vitamin D3+K2, 5 Travel Packs Revamp your life with Bulletproof Coffee You Need a Budget helps you quickly get out of debt, and save money faster! Use Vibrant Blue Oils to improve the flow of energy through your body. Start your own podcast!

Summary In this episode of The Fit Mess Podcast, Tony Horton, the creator of P90X, shares his insights on men's mental health and fitness. He emphasizes the importance of diversity in physical routines and how it benefits the body on multiple levels. Tony discusses the impact of coaching and having the right company, his perspective on supplements, and why some people struggle to improve their habits and routines. He encourages listeners to find their purpose and prioritize their well-being, highlighting that living a fulfilling life requires more than just survival. Join Tony Horton in this episode as he shares his wisdom on fitness and mental well-being. Topics Discussed: Importance of diversity in physical routines for overall fitness The role of coaching and having the right company in achieving fitness goals Tony Horton's perspective on supplements and their effectiveness Reasons why some people struggle to improve their habits and routines Finding purpose and prioritizing well-being for a fulfilling life The impact of communication in inspiring and motivating others Tony Horton's personal purpose and what drives him in life The success and impact of the P90X fitness program The significance of incorporating more than just cardio exercises into a fitness routine The relationship between behavior, nutrition, and fitness in achieving desired results *This episode was originally published in February of 2022 ---- GUEST WEBSITE: https://www.tonyhortonlife.com/ ---- MORE FROM THE FIT MESS: Get bonus clips and additional resources in our newsletter! Connect with us on Twitter, Instagram, Facebook, and Tiktok Subscribe to The Fit Mess on Youtube Join our community in the Fit Mess Facebook group ---- LINKS TO OUR PARTNERS: Take control of how you'd like to feel with Apollo Neuro Explore the many benefits of cold therapy for your body with Nurecover Muse's Brain Sensing Headbands Improve Your Meditation Practice. Get started as a Certified Professional Life Coach! Get a Free One Year Supply of AG1 Vitamin D3+K2, 5 Travel Packs Revamp your life with Bulletproof Coffee You Need a Budget helps you quickly get out of debt, and save money faster! Use Vibrant Blue Oils to improve the flow of energy through your body. Start your own podcast!

Change is inevitable. Yet, it's one of the things that we as human beings struggle with the most. In this episode of The Fit Mess, we'll share some of the major changes we've experienced in our lives, and four things you should know to help you manage the stress that comes along with any change in yours. We open up and get really vulnerable with you about the pains that we face and what we do to manage that pain and still, despite it all, try and live a happier, healthier life. Something is going to change in your life too. Things might be great right now, things might suck. The good news is that it's going to change, but the way you manage it, and the way you respond to it, is the critical difference between thriving and being overwhelmed by it. Topics discussed in this episode: How to accept that change is inevitable Why it's important to feel all of the feelings Your story can be a tragedy or a comedy Why better self-care is key to managing stress from change Why a support system can help you get through change Your struggle with change is actually less about the changes happening and more about how you think or respond to them *This episode was originally published in November of 2022 ---- MORE FROM THE FIT MESS: Get bonus clips and additional resources in our newsletter! Connect with us on Twitter, Instagram, Facebook, and Tiktok Subscribe to The Fit Mess on Youtube Join our community in the Fit Mess Facebook group ---- LINKS TO OUR PARTNERS: Take control of how you'd like to feel with Apollo Neuro Explore the many benefits of cold therapy for your body with Nurecover Muse's Brain Sensing Headbands Improve Your Meditation Practice. Get started as a Certified Professional Life Coach! Get a Free One Year Supply of AG1 Vitamin D3+K2, 5 Travel Packs Revamp your life with Bulletproof Coffee You Need a Budget helps you quickly get out of debt, and save money faster! Use Vibrant Blue Oils to improve the flow of energy through your body. Start your own podcast!

In our journey through life, many of us experience challenges and setbacks that can have a profound impact on our mental well-being. From divorce and bankruptcy to depression and anxiety, these hurdles can leave us feeling stuck and overwhelmed. However, there is hope for a brighter future. In this episode, we talk with Colin Kingsmill, Co-Founder of Whole Human Coaching, about the path to overcoming psychological suffering, finding liberation, and thriving in life. By shedding the toxic conditioning and trauma that holds us back, we can rediscover our humanity, live with integrity, and embrace fearlessness. Topics Discussed: The impact of conditioning on our beliefs and behaviors. The importance of self-reflection and awareness. Understanding the role of trauma in psychological suffering. Breaking free from societal expectations and embracing authenticity. The power of intentional decision-making and mindset shifts. Cultivating self-compassion and forgiveness. Strategies for navigating the path to personal growth. The role of vulnerability in healing and transformation. Embracing imperfections and finding joy in the present moment. The journey to liberation and living a fulfilling life. ---- GUEST WEBSITE: https://colinkingsmill.com/ ---- MORE FROM THE FIT MESS: Get bonus clips and additional resources in our newsletter! Connect with us on Twitter, Instagram, Facebook, and Tiktok Subscribe to The Fit Mess on Youtube Join our community in the Fit Mess Facebook group ---- LINKS TO OUR PARTNERS: Take control of how you'd like to feel with Apollo Neuro Explore the many benefits of cold therapy for your body with Nurecover Muse's Brain Sensing Headbands Improve Your Meditation Practice. Get started as a Certified Professional Life Coach! Get a Free One Year Supply of AG1 Vitamin D3+K2, 5 Travel Packs Revamp your life with Bulletproof Coffee You Need a Budget helps you quickly get out of debt, and save money faster! Use Vibrant Blue Oils to improve the flow of energy through your body. Start your own podcast!

Have you ever wondered why water is so important for your health? In this episode of The Fit Mess Podcast, we dive deep into the importance of staying properly hydrated, uncover the benefits it brings to physical performance, cognitive function, and skin health, and share practical tips to make hydration a part of our daily lives. Get ready to unlock the power of hydration and discover how it can transform your overall well-being. Topics Discussed: The vital role of water in our bodies The benefits of staying properly hydrated How hydration affects energy levels and concentration The impact of hydration on digestion and metabolism Hydration's role in promoting healthy skin and reducing signs of aging The connection between hydration and a strengthened immune system Debunking common myths and misconceptions about hydration Tips for tracking and measuring your daily water intake Strategies for staying hydrated during exercise and physical activity The importance of maintaining hydration throughout the day, even during cooler seasons ---- MORE FROM THE FIT MESS: Get bonus clips and additional resources in our newsletter! Connect with us on Twitter, Instagram, Facebook, and Tiktok Subscribe to The Fit Mess on Youtube Join our community in the Fit Mess Facebook group ---- LINKS TO OUR PARTNERS: Take control of how you'd like to feel with Apollo Neuro Explore the many benefits of cold therapy for your body with Nurecover Muse's Brain Sensing Headbands Improve Your Meditation Practice. Get started as a Certified Professional Life Coach! Get a Free One Year Supply of AG1 Vitamin D3+K2, 5 Travel Packs Revamp your life with Bulletproof Coffee You Need a Budget helps you quickly get out of debt, and save money faster! Use Vibrant Blue Oils to improve the flow of energy through your body. Start your own podcast!

Are you tired of falling for diet myths and struggling in your relationship with food? We sat down with licensed dietitian and health coach Rebecca Washuta, who specializes in weight loss and autoimmune conditions, to reveal the truth about nutrition and the power of a personalized approach. Through this conversation, we dive into the world of neuroscience and nutrition, providing you with strategies to hack your brain's reward system and reshape your eating habits. Topics Discussed: Importance of working with licensed nutrition and health coaches Debunking the myths surrounding diet fads Creating balanced meals for sustainable results Understanding the role of hormones and blood sugar in physical fitness Harnessing the power of dopamine and the brain's reward system Identifying triggers and cues for unhealthy habits Practicing mindfulness and self-awareness Experimenting with strategies to develop sustainable habits The significance of embracing a holistic approach to well-being ---- GUEST WEBSITE: https://www.happyhealthynutritionist.com/ ---- MORE FROM THE FIT MESS: Get bonus clips and additional resources in our newsletter! Connect with us on Twitter, Instagram, Facebook, and Tiktok Subscribe to The Fit Mess on Youtube Join our community in the Fit Mess Facebook group ---- LINKS TO OUR PARTNERS: Take control of how you'd like to feel with Apollo Neuro Explore the many benefits of cold therapy for your body with Nurecover Muse's Brain Sensing Headbands Improve Your Meditation Practice. Get started as a Certified Professional Life Coach! Get a Free One Year Supply of AG1 Vitamin D3+K2, 5 Travel Packs Revamp your life with Bulletproof Coffee You Need a Budget helps you quickly get out of debt, and save money faster! Use Vibrant Blue Oils to improve the flow of energy through your body. Start your own podcast!

Change is inevitable. Yet, it's one of the things that we as human beings struggle with the most. In this episode of The Fit Mess, we'll share some of the major changes we've experienced in our lives, and four things you should know to help you manage the stress that comes along with any change in yours. We open up and get really vulnerable with you about the pains that we face and what we do to manage that pain and still, despite it all, try and live a happier, healthier life. Something is going to change in your life too. Things might be great right now, things might suck. The good news is that it's going to change, but the way you manage it, and the way you respond to it, is the critical difference between thriving and being overwhelmed by it. Topics discussed in this episode: How to accept that change is inevitable Why it's important to feel all of the feelings Your story can be a tragedy or a comedy Why better self-care is key to managing stress from change Why a support system can help you get through change Your struggle with change is actually less about the changes happening and more about how you think or respond to them *This episode was originally published in November of 2022 ---- MORE FROM THE FIT MESS: Get bonus clips and additional resources in our newsletter! Connect with us on Twitter, Instagram, Facebook, and Tiktok Subscribe to The Fit Mess on Youtube Join our community in the Fit Mess Facebook group ---- LINKS TO OUR PARTNERS: Take control of how you'd like to feel with Apollo Neuro Explore the many benefits of cold therapy for your body with Nurecover Muse's Brain Sensing Headbands Improve Your Meditation Practice. Get started as a Certified Professional Life Coach! Get a Free One Year Supply of AG1 Vitamin D3+K2, 5 Travel Packs Revamp your life with Bulletproof Coffee You Need a Budget helps you quickly get out of debt, and save money faster! Use Vibrant Blue Oils to improve the flow of energy through your body. Start your own podcast!

With today's parenting culture of unattainable expectations and incessant demands, it is no wonder so many of us suffer from "Shitty Parent Syndrome" —the perception that one is a crummy parent—leaving us feeling confused and insecure about how to raise our children. In this thought-provoking episode, we talk with Carla Naumburg, author of "You Are Not a Sh*tty Parent: How to Practice Self-Compassion and Give Yourself a Break." She shares her insights on parenting, self-compassion, and curiosity. She challenges the notion of being a "shitty parent" and emphasizes the importance of embracing self-compassion and curiosity to become better parents. Topics Discussed: Shifting perspectives: There's no such thing as a "shitty parent." The power of self-compassion. Navigating the sea of parenting information. The double-edged sword of excessive parenting information. Filling the gap between knowledge and implementation. Carving out time for self-care. Examining time constraints vs. priorities. Modeling a healthy and balanced life for children. Embracing curiosity for better understanding. Creating an open and compassionate space for communication. ---- GUEST WEBSITE: https://www.carlanaumburg.com/ ---- MORE FROM THE FIT MESS: Get bonus clips and additional resources in our newsletter! Connect with us on Twitter, Instagram, Facebook, and Tiktok Subscribe to The Fit Mess on Youtube Join our community in the Fit Mess Facebook group ---- LINKS TO OUR PARTNERS: Take control of how you'd like to feel with Apollo Neuro Explore the many benefits of cold therapy for your body with Nurecover Muse's Brain Sensing Headbands Improve Your Meditation Practice. Get started as a Certified Professional Life Coach! Get a Free One Year Supply of AG1 Vitamin D3+K2, 5 Travel Packs Revamp your life with Bulletproof Coffee You Need a Budget helps you quickly get out of debt, and save money faster! Use Vibrant Blue Oils to improve the flow of energy through your body. Start your own podcast!

In this episode of The Fit Mess Podcast, we explore the effects of ice cream and alcohol on our overall well-being. We discuss the potential negative impacts of excessive sugar consumption from ice cream, including sleep disturbances and addictive behavior. We also delve into the consequences of excessive alcohol intake, such as disrupted sleep patterns and emotional instability. Throughout the conversation, we emphasize the importance of mindful choices and moderation in maintaining a healthy lifestyle. We explore alternative strategies, including non-alcoholic beverages and healthier ice cream options. The episode concludes with key takeaways highlighting the significance of practicing moderation, self-awareness, and making informed decisions about our food and drink choices. Topics Discussed: Introduction to the effects of ice cream and alcohol on well-being The connection between sugar consumption and cravings/addiction-like behavior How excessive sugar intake before bed can disrupt sleep patterns Exploring the relationship between ice cream consumption at night and sleep disturbances The impact of alcohol on sleep patterns and emotional well-being Using alcohol as a means of self-medication and its potential consequences Recognizing the importance of understanding the effects of food and drink on our bodies Practicing the 80/20 rule for mindful and balanced choices Alternative strategies: exploring non-alcoholic beverages Healthier ice cream alternatives and satisfying sweet tooth cravings ---- MORE FROM THE FIT MESS: Get bonus clips and additional resources in our newsletter! Connect with us on Twitter, Instagram, Facebook, and Tiktok Subscribe to The Fit Mess on Youtube Join our community in the Fit Mess Facebook group ---- LINKS TO OUR PARTNERS: Take control of how you'd like to feel with Apollo Neuro Explore the many benefits of cold therapy for your body with Nurecover Muse's Brain Sensing Headbands Improve Your Meditation Practice. Get started as a Certified Professional Life Coach! Get a Free One Year Supply of AG1 Vitamin D3+K2, 5 Travel Packs Revamp your life with Bulletproof Coffee You Need a Budget helps you quickly get out of debt, and save money faster! Use Vibrant Blue Oils to improve the flow of energy through your body. Start your own podcast!

In this episode of The Fit Mess Podcast, we interview Dr. Tamara Rosier, author of "Your Brain's Not Broken: Strategies for Navigating Your Emotions and Life with ADHD." Dr. Rosier sheds light on ADHD as a neurological difference, debunking myths and exploring its genetic origins. We discuss challenges in diagnosis, the impact of technology, emotional aspects, effective management strategies, and supporting individuals with ADHD. Through this enlightening conversation, we aim to create a more compassionate and informed perspective on ADHD, empowering individuals to thrive despite the challenges they face. Topics discussed: Debunking myths: ADHD is not limited to certain genders or ages, and individuals don't outgrow it. Understanding ADHD: It is a neurological difference affecting executive functions. The origins of ADHD: It has a significant genetic component. Seeking diagnosis: The process can be complex, especially for adults. ADHD and technology: Technology can exacerbate distractibility, but it doesn't cause ADHD. The emotional impact of ADHD: Heightened emotional responses and anxiety. Befriending ADHD: Embracing ADHD as a unique cognitive difference and recognizing strengths. Managing ADHD: A multifaceted approach involving medication, therapy, and support. Supporting individuals with ADHD: Creating understanding and accommodating environments. Thriving with ADHD: Many individuals with ADHD have achieved remarkable success. ---- GUEST WEBSITE: https://adhdcenterofwestmichigan.com/ ---- MORE FROM THE FIT MESS: Get bonus clips and additional resources in our newsletter! Connect with us on Twitter, Instagram, Facebook, and Tiktok Subscribe to The Fit Mess on Youtube Join our community in the Fit Mess Facebook group ---- LINKS TO OUR PARTNERS: Take control of how you'd like to feel with Apollo Neuro Explore the many benefits of cold therapy for your body with Nurecover Muse's Brain Sensing Headbands Improve Your Meditation Practice. Get started as a Certified Professional Life Coach! Get a Free One Year Supply of AG1 Vitamin D3+K2, 5 Travel Packs Revamp your life with Bulletproof Coffee You Need a Budget helps you quickly get out of debt, and save money faster! Use Vibrant Blue Oils to improve the flow of energy through your body. Start your own podcast!

This episode is sponsored by Nurecover. Take advantage of the healing powers of a cold plunge, right from your home and get 15% off! ---- In this episode, Jeremy and Zach discuss the importance of adapting to life's unexpected challenges and finding opportunities within them. They share personal examples and mindset shifts that can help you stay focused on your goals and continue making progress even when things don't go according to plan. From adjusting workout routines to embracing new experiences, they highlight the power of choosing a positive perspective and making the most out of life's curveballs. Tune in to discover how to navigate obstacles with resilience and turn them into opportunities for growth. Topics Discussed: The inevitability of life getting in the way of our plans and goals The need to pivot and adapt when unexpected challenges arise Personal examples of how life interfered with their schedules The importance of staying focused on goals despite disruptions Viewing unexpected events as opportunities for growth and learning George Lucas's advice on making movies under challenging circumstances Choosing a positive mindset and finding silver linings in setbacks Overcoming frustration and embracing change Shifting perspectives to see obstacles as chances to be better Making conscious choices to be proactive and resilient in the face of challenges ---- MORE FROM THE FIT MESS: Get bonus clips and additional resources in our newsletter! Connect with us on Twitter, Instagram, Facebook, and Tiktok Subscribe to The Fit Mess on Youtube Join our community in the Fit Mess Facebook group ---- LINKS TO OUR PARTNERS: Take control of how you'd like to feel with Apollo Neuro Explore the many benefits of cold therapy for your body with Nurecover Muse's Brain Sensing Headbands Improve Your Meditation Practice. Get started as a Certified Professional Life Coach! Get a Free One Year Supply of AG1 Vitamin D3+K2, 5 Travel Packs Revamp your life with Bulletproof Coffee You Need a Budget helps you quickly get out of debt, and save money faster! Use Vibrant Blue Oils to improve the flow of energy through your body. Start your own podcast!

In this episode, we explore the essential elements of discipline, influencing, accountability, and hard work that contribute to success. Our guest, Paul "Roscoe" White, discusses how these pillars intertwine, the power of discipline, the influence we have on others, embracing accountability, the importance of hard work, and setting ourselves up for success. Discover practical tips on cultivating discipline, motivating and inspiring others, taking ownership of our actions, developing a strong work ethic, and creating an environment conducive to achieving our goals. Tune in for insightful conversations on personal growth and accomplishment. Topics Discussed: The significance of discipline in personal growth and success. How our actions can influence and inspire others positively. Taking responsibility and embracing accountability for our choices. Practical strategies for tracking progress and staying focused on goals. The transformative power of hard work and perseverance. Learning from failures and maintaining a growth-oriented mindset. Creating a supportive environment to maximize success. Eliminating distractions and organizing time effectively. Nurturing mental and physical well-being for optimal performance. Inspiring and influencing others to embark on their own journey of personal growth. ***Sign Up For Our Newsletter*** Resources: Guest Website

In this episode of The Fit Mess Podcast, hosts Zach and Jeremy open up about their struggles with emotional eating and the challenges they face in maintaining healthy habits. They candidly share their recent experiences of indulging in unhealthy snacks and how it affects their physical and emotional well-being. They emphasize the importance of self-compassion and self-awareness in overcoming emotional eating patterns. The hosts offer advice on recognizing triggers, taking back control, and making healthier choices. Throughout the conversation, they inject humor and sarcasm to lighten the topic. Overall, the episode serves as a relatable exploration of the emotional and physical aspects of food cravings and offers insights into how to navigate them more mindfully. Topics discussed: Staring into the cupboard full of food when not hungry Realization of emotional eating habits Coping mechanisms from childhood Self-compassion and avoiding self-judgment The impact of emotional eating on physical well-being Recognizing the need for change Breaking the cycle of unhealthy habits The role of awareness in behavior change Finding curiosity and growth in uncomfortable moments Balancing enjoyment and healthy choices in eating habits ***Get The Newsletter*** Resources: Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! If you enjoyed this episode, check out: How to Heal Your Hunger and End Emotional Eating with Tricia Nelson

Join bestselling author Byron Morrison on The Fit Mess podcast as he shares his transformative journey and reveals practical strategies to overcome mental roadblocks and achieve personal growth. Reflecting on his past struggles and the wake-up call of his father's battle with cancer, Byron realized the need for change and embarked on a mission to take control of his life. Now, with three bestselling books and a fourth on the way, Byron has helped individuals worldwide transform their lives and businesses. In this episode, he addresses key topics such as shifting from reaction to response, reframing fear as motivation, breaking down challenges into manageable actions, and setting 90-day goals for progress. Topics discussed: Overcoming self-sabotage and feeling stuck The awakening moment and realizing the need for change Battling with mental roadblocks and setbacks The power of psychology and mindset in personal growth Taking control of health, relationships, and professional success The impact of external catalysts on transformation Breaking free from fear and other limiting beliefs The importance of shifting from reaction to response Balancing emotions and logical thinking Strategies for overcoming fear and taking action Reframing fear as a motivator for pursuing goals Making incremental changes and building habits ***EXCLUSIVE BONUS CONTENT*** Listen to this week's bonus clip where we ask Byron about how he got through one of the biggest challenges he ever faced...even when he wasn't sure he would be able to Resources: Guest Website

In this episode, Zach and Jeremy explore therapy's transformative power in reconnecting with the inner child and healing unresolved traumas. They discuss the challenges of developing compassion for one's past self and share personal experiences of overcoming self-disdain. The conversation highlights the significance of understanding and embracing childhood hardships, acknowledging coping mechanisms, and expressing gratitude for the inner strength that propelled them forward. Reflecting on the journey from self-hate to self-acceptance, the hosts emphasize the healing potential of extending compassion to the inner child and forging a path toward a brighter future. Topics Discussed: Getting help connecting with the inner child. Struggles with finding compassion for one's younger self. The significance of unresolved traumas and their impact on adult life. Searching for a picture of oneself as a child and the resistance to facing past experiences. The power of holding space for compassion and self-reflection. Recognizing the strength and resilience of the inner child. The role of coping mechanisms and their impact on personal growth. Understanding the connection between childhood experiences and present struggles. Embracing gratitude and appreciation for the journey of healing. Balancing self-improvement with self-acceptance. ***BONUS CLIP HERE*** Zach and Jeremy share stories of skateboard crashes as children AND adults. Resources: Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens!

Are you feeling stuck in your career? Are you struggling to take the next step toward your goals? Well, you're not alone. Many of us experience roadblocks and challenges that prevent us from reaching our full potential. That's why on this episode of The Fit Mess podcast, we're diving deep into a coaching program called "What's Next?" that's specifically designed to help people navigate career transitions. ***GET THE NEWSLETTER*** Our guest is Lauren St. George. She emphasizes the importance of having a support system when it comes to career transitions. It's essential to surround yourself with people who uplift and encourage you, rather than those who bring you down. And it's equally important to be mindful of who you share your goals with. Not everyone has your best interests at heart, and sharing your aspirations with the wrong people can lead to unnecessary criticism and negativity. Learn more about: Overcoming roadblocks Clarifying goals Pursuing dreams Providing coping strategies Sharing success stories for inspiration Acting toward the next chapter of your life So, if you're feeling lost or unsure about your personal or career path, "What's Next?" might be just what you need to take the next step. Tune in to this episode of The Fit Mess podcast to learn more about this life-changing coaching program. Resources: Guest Website If you enjoyed this episode, check out: Before You Quit Your Job Listen To This Advice From Kelley Shields

​​The concept of validation is something we all seek, consciously or unconsciously. We often rely on external sources to validate our self-worth and boost our confidence. However, what if we told you that the key to achieving personal growth is through internal validation? In today's world, where social media plays a significant role in our lives, it's easy to get caught up in seeking validation from others. We measure our self-worth by the number of likes and comments we receive on our posts, but is it healthy? In this episode, we discuss why external validation can provide a temporary boost to our confidence, but it's not sustainable in the long run. It's crucial to shift our focus towards internal validation, which means validating ourselves through our own standards, beliefs, and values. Internal validation involves acknowledging our worth, strengths, and achievements. It's about recognizing that we are enough and not seeking validation from others to feel better. When we rely on external validation, we give away our power to control our emotions and let others determine our self-worth. Key Takeaways: Effort and self-reflection are necessary for the journey toward internal validation. Identifying negative self-talk and challenging beliefs are essential steps toward internal validation. Practicing self-love is a crucial aspect of achieving internal validation. Embracing vulnerability and being kind to ourselves are important components of the journey. Celebrating even the smallest successes is key in achieving and maintaining internal validation. ***GET THE NEWSLETTER*** Resources: Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens!

In this episode of The Fit Mess Podcast, we dive deep into the paradigm shift that's happening in the world of mental health care. And who better to guide us through this transformative period than Dr. Dave Rabin, a medical doctor, and neuroscientist with a passion for exploring the interconnectivity of our physical, emotional, and spiritual health? Dr. Rabin starts off by debunking the traditional approach to mental health care, which treats only the symptoms of mental illness and ignores the root cause. But the latest research suggests that a more holistic approach is necessary to promote healing and well-being. And this is where psychedelics come in. Dr. Rabin explores the potential of psychedelic-assisted therapy to have a significant impact on depression, anxiety, and PTSD. But Dr. Rabin's vision of mental health care goes beyond psychedelics. Personalized medicine is also key, as there is no one-size-fits-all approach to mental health care. And technology is playing an increasingly critical role, with Dr. Rabin's own company, Apollo Neuroscience, developing a wearable device that uses low-frequency vibration therapy to help people manage stress and improve their mood. What emerges from our conversation with Dr. Rabin is a vision of mental health care that is more nuanced, holistic, and individualized than ever before. It's an exciting time to be exploring this field, and Dr. Rabin's new podcast, "The Psychedelic Report," promises to be a valuable resource for anyone interested in the latest developments in psychedelic medicine. So join us as we delve into the world of mental health care, with Dr. Dave Rabin as our guide. You won't want to miss this episode of The Fit Mess Podcast! ***GET THE APOLLO NEURO HERE*** Resources: Guest Website The Psychedelic Report Podcast If you enjoyed this episode, check out: How to Hack Your Nervous System to Get Better Sleep, Deeper Meditation, and Less Stress with Dr. David Rabin

Are you struggling to find time for yourself amidst the chaos of daily life? In this episode of The Fit Mess Podcast, we explore the transformative power of alone time, or "me time," and its potential impact on your mental health and personal growth. Drawing from Zach's recent experience of going to Disney World alone, we delve into the benefits of not giving a fuck about what others think and exploring your personal interests. Jeremy, who had more alone time than usual while looking after his kids, shares how he discovered increased creativity, quiet time for reflection, and the ambition to do things his way. Together, we explore the mental health benefits of spending time alone, including improved self-awareness, increased independence, and self-reliance, reduced social anxiety, and reduced stress levels. We also discuss how engaging in solitary activities such as meditation, journaling, or going for a walk can promote mindfulness and boost mental health. However, we emphasize the importance of balancing alone time with social interactions. Maintaining social relationships is critical for overall mental health and well-being. Incorporating "me time" into your daily routine can help you recharge, prioritize your mental health, and cultivate creativity and mindfulness. Tune in to this episode of The Fit Mess Podcast to learn more about the benefits of alone time and how it can enhance your mental health and personal growth. Resources: Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! If you enjoyed this episode, check out: Life is a Roller Coaster

Austin Wheeler is a passionate advocate for healthy living, who works with families and children to integrate healthier choices into their lifestyles. In this episode, Austin shared his unique approach to coaching, his challenges working with kids and parents, and his tips for anyone looking to make healthier choices. One of the biggest challenges that Austin faces is getting kids and parents on board with healthy living. He understands that it can be difficult to break old habits and create new ones, especially when it comes to food choices. Austin emphasizes the importance of education and making healthier choices accessible and fun for everyone in the family. Austin believes that healthy living is a team effort. He works with families to create a culture of wellness, where everyone is involved in making healthy choices. He also emphasizes the importance of mindset, and how having a positive attitude can help to overcome any obstacles on the path to better health. Austin's advice for anyone looking to make healthier choices is to start small, stay consistent, and make it fun. He recommends finding healthy activities that everyone in the family enjoys, such as hiking, biking, or playing sports. He also recommends involving children in the cooking process, so they can learn about healthy food choices and get excited about trying new things. ***Get The Newsletter*** Key takeaways: Small steps can lead to big changes: Austin emphasizes the importance of starting with achievable goals, such as drinking more water, eating more fruits and vegetables, or getting more sleep. These small steps build momentum and can lead to more significant changes over time. Healthy living is a team effort: Austin believes that healthy living is not just an individual endeavor, but a team effort. He works with families to create a culture of wellness where everyone is involved in making healthy choices. Education is key: One of the biggest challenges of health coaching is getting kids and parents on board with healthy living. Austin emphasizes the importance of education and making healthier choices accessible and fun for everyone in the family. Mindset matters: Having a positive attitude can help to overcome any obstacles on the path to better health. Austin emphasizes the importance of mindset and encourages his clients to focus on progress rather than perfection. Make it fun: To create sustainable habits, it's important to make healthy choices fun and enjoyable. Austin recommends finding healthy activities that everyone in the family enjoys and involving children in the cooking process to get them excited about trying new things. Resources: Guest Website

Today we're diving into a topic that might surprise you: why complaining can actually be good for your mental health. We often think of complaining as a negative behavior, but research suggests that venting our frustrations and sharing our problems with others can actually have some surprising benefits. Here are a few key takeaways from our discussion: First, complaining can help us process negative emotions. When we bottle up our frustrations or try to ignore them, they can fester and grow until they become overwhelming. By expressing our concerns and grievances, we can start to work through them and find a sense of closure. Second, complaining can foster empathy and social connection. When we share our struggles with others, it helps us feel less alone and can help us build deeper connections with those around us. It also gives our friends and loved ones an opportunity to offer support and perspective. Of course, there's a fine line between productive venting and chronic negativity. We don't want to get stuck in a cycle of complaining without taking action or seeking solutions. But if we can find a healthy balance, complaining can be a useful tool for managing stress and maintaining our mental well-being. So the next time you're feeling frustrated or upset, don't be afraid to share your feelings with a trusted friend or family member. You might be surprised at how much it can help! ***Subscribe to the Newsletter*** Resources: Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens!

In this episode of The Fit Mess, we sit down with Mitch Hankins, the founder of The Debug Life and a self-proclaimed "health hacker". Mitch defines "hacking" as the process of taking something apart to understand how it works and then using that knowledge to improve it. He applies this approach to his health and fitness routines, constantly experimenting and tweaking to find what works best for him. In our conversation, Mitch shares his insights on how he's using "hacking" to optimize his health and life and offers tips on how listeners can do the same. Key takeaways: Hacking means taking something apart to understand how it works and using that knowledge to improve it. Mitch applies the hacking mindset to his health and fitness routines. He constantly experiments and tweaks to find what works best for him. Mitch shares insights on how he's using "hacking" to optimize his health and life. ***SIGN UP FOR OUR NEWSLETTER*** Resources: Guest Website

We live in an often overwhelming world – the 24-hour news cycle, social media, and technology constantly demand our attention. If you're a highly sensitive or empathic person, this can leave you exhausted. But rather than being a weakness, high sensitivity can be a superpower allowing you to feel things deeply, care about and connect with others, and appreciate nature. In this encore episode, we talk with Dr. Judith Orloff, author of "The Empath's Survival Guide" about strategies to protect your energy, health, and maximize the benefits of being an empath or highly-sensitive person. ***Subscribe to our newsletter for exclusive content*** Resources: Guest Website Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens!

Louie Gravance is often referred to as "the guy that can make the Disney service concepts work outside of Disney." Working for the Walt Disney Company for nearly 30 years, Louie enjoyed a distinguished career with Disney theme parks, designing everything from live-entertainment experiences to training programs through the Disney Institute in Orlando Florida. In this encore episode, he shares critical insights and stories on the power of great customer service that is both relevant and applicable in today's new normal. Many of which he also shares throughout his debut book "Service is a Superpower." Business & Workplace Consultant, Louie Gravance has won both the Disney Partners in Excellence Award and the Spirit of Disney Award. Currently, he provides unique training programs through his company, Louie Gravance Creative Content. He was also a child actor, appearing in over 35 national commercials, plays, sitcoms, and movies. LINK TO EMPTY DISNEYLAND VIDEO (Referenced in Podcast) Subscribe and follow us! ***GET OUR NEWSLETTER*** Resources: Guest Website Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens!

Overwhelm affects us on all levels. It is both the cause of and result of stress. When overwhelm manifests physically, as stress, it plays a role in many of the diseases that plague our culture. Over the last two decades in Dr. Samantha Brody's integrative medical practice, she's found that most, if not all, symptoms of compromised health are related, in one way or another, to stress and overwhelm. In this encore episode, we talk with Dr. Brody, author of "Overcoming Overwhelm: Dismantle Your Stress From the Inside Out" about why overwhelm is an invisible stressor on your physical and mental health and what you can do to change it. Dr. Brody is a licensed naturopathic physician and acupuncturist, founder of Evergreen Natural Health Center in Portland, Oregon. Key Takeaways: Overwhelm can manifest in many different ways, including physical symptoms such as headaches and fatigue, as well as emotional symptoms like anxiety and depression. Lowering the load in areas where you have control can help alleviate overwhelm, even if it's not in the areas that feel overwhelming at first. Identifying core values and true north can help prioritize which stresses to address first. Taking baby steps and tackling one thing at a time can help with feeling accomplished, taking control, and making clearer choices. Overcoming overwhelm involves dismantling the various stresses in one's life and making choices that align with core values to avoid feeling overwhelmed by too many things that don't truly matter. Resources: Get the sample chapter of the book and the Core Value exercise here FREE! Guest Website Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! If you enjoyed this episode, check out: How To Get In A Good Mood And Stay There: A Practical Guide To Overcoming Depression And Finding True Happiness

We often associate vulnerability with weakness, especially in men, who are socialized to be stoic and unemotional. But the truth is, vulnerability is not only courageous, but it's also necessary for our mental health and overall well-being. In this episode, we share our recent appearance on Self Love and Sweat with Lunden Souza, where explore the reasons why men find it hard to be vulnerable, and how society's expectations play a role in this. They discuss the detrimental effects of bottling up emotions and how opening up can lead to deeper connections with others. We also share practical tips and strategies for embracing vulnerability, such as starting small and seeking out supportive communities. They emphasize the importance of self-compassion and learning to be comfortable with discomfort. You can expect to come away from this episode with a better understanding of why vulnerability is crucial for men's well-being and practical tools for cultivating it in their own lives. In this episode we discuss: Having vulnerable conversations How our stories are not our own Breaking the chains of neglect Imagining the person you want to become Sign up for our newsletter to receive ***EXCLUSIVE BONUS CONTENT***! Resources: Guest Website Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! Contact Us If you enjoyed this episode, check out: How To Get Your Mind Right And Your Body Tight With Lunden Souza

To be successful in your health and fitness goals, you need to have a good attitude. Being positive and determined will help you stay focused. Sometimes it's hard to stay motivated. You might be afraid of failing or saying negative things to yourself. But, it's important to get rid of those thoughts and focus on getting better. Progress is more important than being perfect. In this episode, we're partnering with Leah Coutts. She has a program called Soulful Vegan Fitness. She helps people with their health and fitness by focusing on their thoughts and feelings. This way, her clients can make healthy choices that match what they want. It's not only about exercising and eating right, it's also about feeling good inside. Remember to be positive, motivated, and committed to your goals. 5 Key Takeaways from Today's Episode: Success in health and fitness starts with mindset. Remove negative thoughts, and beliefs, and focus on self-growth. Aim for progress rather than perfection. Setting achievable goals and tracking progress is crucial for staying motivated. Address limiting beliefs and challenges, such as self-sabotage and perfectionism, to achieve success. Make emotional and spiritual wellness a priority for sustainable lifestyle changes. Stay positive, motivated, and committed to your goals. Remember that transformation is not only physical but also mental and emotional. ***EXCLUSIVE BONUS CONTENT*** Learn more about building a better mindset in this week's newsletter! Resources: Guest Website Contact Us If you enjoyed this episode, check out: American Ninja Warrior Jessie Graff Shares How You Can Face Your Fears And Become Your Own Superhero

How can you break bad habits? You know, the ones that contribute to your anxiety, depression, and self-sabotaging behaviors. One of the world's leading researchers on habit formation is our guest in this Encore episode. Dr. Jud Brewer is a highly respected psychiatrist and neuroscientist who also serves as the Director of Research and Innovation at Brown University's Mindfulness Center. We delve into his book, "Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind," and discuss how anxiety can develop into a habit loop. Dr. Brewer shares practical tips on breaking this pattern and explores why relying solely on willpower may not be enough. Join us as we explore how to hack your brain's reward system, simple steps to overcome anxiety and addiction, and ultimately break the cycles of worry and fear. In this episode, you'll learn: Simple ways to break a bad habit How our habits influence anxiety Why willpower isn't enough How to hack your brain's reward system Simple steps to overcome anxiety and addiction How to Break the Cycles of Worry and Fear Resources: Guest Website Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! Contact Us If you enjoyed this episode, check out: How To Become The Best Version Of Yourself Even When You Feel Like The Worst Version Of Yourself With Jeff Wickersham

This week we're talking about that pesky stress that seems to find us no matter what we do. You've had those days where it feels like 18 different things are hitting you at once. But it's the little things that pile up and make you want to lose your shit. Like when you can't seem to open a mayonnaise jar and end up throwing it across the room because 43-year-old men should be able to open a fucking jar. We've all been there, am I right? Zach has been under a lot of stress lately. But, he's been putting all the tips we talk about on the show into practice and has been able to keep his cool. When he feels like he's about to pop, he takes a break, lays down, and breathes. And let's be real, the last thing we need is for him to end up in jail for flipping the fuck out. So, join us this week as we talk about our experiences with stress and share strategies for managing it in our everyday lives. Because ain't nobody got time to be in fight or flight all the damn time. Key Takeaways: Let go of trying to control things that are beyond our control. Get to know yourself and have coping mechanisms in place such as breathing exercises, physical activities, and hobbies. Imagining yourself doing an activity can be just as effective as actually doing it. Having a supportive community to turn to can be incredibly helpful in managing stress and sharing thoughts and feelings. ***EXCLUSIVE BONUS CONTENT*** Resources: Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! Contact Us If you enjoyed this episode, check out: 4 Things You Can Do Now To Manage Change And The Stress That Comes With It

Feeling the urge to get healthier but not knowing where to start can be a struggle. We get it. Getting healthy can be a real pain in the ass, no matter your experience level. But don't worry, we've got you covered! In this episode, we'll introduce you to Jeremy's fitness coach, Joe Villegas from Paragon Well-Being. We'll talk about the one small change he suggested that has completely changed Jeremy's life. He'll also offer practical advice and tips on how to overcome the challenges of getting fit. Here are the key takeaways from the episode: The importance of setting realistic goals and breaking them down into manageable steps Why it's okay to ask for help and the benefits of working with a professional coach The importance of consistency and sticking to a routine, even when it gets tough How to overcome common challenges, such as lack of motivation and burnout So, if you're ready to kick your fitness journey into gear and get some results, give this episode a listen. And remember, no one ever achieved their goals by sitting on their ass watching Netflix. So, let's get to work! ***EXCLUSIVE BONUS CONTENT*** Listen to this week's bonus clip where we ask Joe about the biggest obstacle he's faced in his own fitness journey, and how he overcame it. Resources: Guest Website Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! Contact Us If you enjoyed this episode, check out: P90X Founder Tony Horton Shares How To Gain Strength & Build Muscle At Any Age

Are you feeling worried or unsure about making changes to your life? Don't worry, we're here to help! In this episode, we'll share tips and ideas to help you live a healthier and happier life. We were recently on another podcast called The HeFluence Podcast. There, we talked about our journey as podcast hosts. We shared how we started The Fit Mess, what we've done to be healthier and happier, and how you can do the same. Some of the things we talked about include: How we started our podcast and grew our audience What we do now to take care of ourselves Our future goals and how we hope to help others Some tips and advice to help you live a better life The most important thing to remember is to just start, even if it feels messy or difficult at first. As Jeremy says, "Take the smallest, messiest action you can take, and be okay with the fact that it's going to suck. Because the only way to get better is to suck for a while." ***GET ACCESS TO PODCAST BONUS CLIPS HERE!*** Don't let the conversation end there. Join us in our Facebook Group where you and fellow Fit Mess listeners can connect for monthly challenges, accountability to reach your goals, and a supportive community. Like this show? Please leave us a review here – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Resources: Guest Website Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens!

Are you tired of setting goals and falling short? Do you find yourself constantly trying to make rapid transformations, only to fizzle out a few days later? You're not alone. In today's episode of The Fit Mess podcast, we discuss how focusing on rapid transformations instead of a slower evolution may be holding you back. Here are some of the main concepts covered in the episode: The importance of questioning what you believe and the stories you tell yourself A new perspective on the idea of taking small steps toward constant improvement The power of cumulative improvement and compounding returns We also talked about the importance of taking small steps toward constant improvement. As the quote from Ryan Holiday's book, "Discipline is Destiny" states, "if the first step is just showing up, committing to doing something each day then the next step is finding something to focus on, getting better at each." This is where cumulative improvement meets compounding returns, and it's where we can harness one of the most powerful forces on earth. By focusing on evolution instead of revolution, we can set ourselves up for success in the long term. It's important to remember that progress takes time and consistency, and that's what ultimately leads to success. So, next time you're setting a goal, remember to take it one step at a time and focus on the evolution, not the revolution. Be sure to tune in to The Fit Mess podcast for more tips and strategies on how to achieve your goals and live your best life. And don't forget to subscribe to our show notes to stay updated on the latest episodes. Don't let the conversation end there. Join us in our Facebook Group where you and fellow Fit Mess listeners can connect for monthly challenges, accountability to reach your goals, and a supportive community. Like this show? Please leave us a review here – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Resources: Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! Contact Us If you enjoyed this episode check out: How To Practice The 4 Virtues That Help You Live A Happier Life With Ryan Holiday

What if there was a way to be more aware of our thoughts, emotions, and physical sensations and to have the power to respond to them in a more thoughtful way? Now imagine treating yourself with kindness and understanding, especially during difficult times. In this episode, you'll learn how both are possible by developing better mindfulness and self-compassion practices AND why doing so can make a big difference not only for you but for generations to come.Our guest is Ofosu Jones-Quartey, a meditation teacher, hip-hop musician, and one of the voices of the popular mindfulness app, Balance. With over 10 years of experience teaching meditation, Ofosu shares his insights on how mindfulness and self-compassion can help us to be more resilient in the face of stress and adversity, and have a more positive outlook on life. We also discuss how mindfulness and self-compassion can help to improve our relationships and motivate us in our personal and professional lives. Join us as we explore the power of mindfulness and self-compassion with Ofosu Jones-Quartey. In this episode we discuss: Developing better mindfulness and self-compassion practices can make a big difference not just for ourselves, but for generations to come. Mindfulness and self-compassion can help us to be more resilient in the face of stress and adversity and have a more positive outlook on life. Mindfulness and self-compassion can help to improve our relationships and motivate us in our personal and professional lives. Mindfulness and meditation can be powerful ways to build self-compassion and develop the gap between external forces and our reactions to them. Don't let the conversation end there. Join us in our Facebook Group where you and fellow Fit Mess listeners can connect for monthly challenges, accountability to reach your goals, and a supportive community. Like this show? Please leave us a review here – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Resources: Guest Website Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! Contact Us

In this episode, we discuss the importance of self-compassion and how it can lead to improved overall well-being and mental health. We also explore the negative effects of self-criticism and negative self-talk and provide actionable steps for cultivating self-compassion in your daily life. Here are the key takeaways from the episode: Self-compassion is the practice of treating oneself with kindness and understanding, rather than self-criticism and judgment. Negative self-talk and self-criticism can have negative effects on mental health and overall well-being. Self-compassion can lead to improved resilience, motivation, and self-care. Practical ways to practice self-compassion include speaking to yourself kindly, being mindful, and engaging in self-compassionate acts Personal experiences and practices such as meditation and workshops can help to change negative self-talk and cultivate self-compassion. Here are some additional tips for incorporating self-compassion into your daily life: Speak to yourself kindly as you would to a good friend. Take a few minutes each day to sit quietly and focus on your breath, repeat a phrase of self-compassion to yourself, such as "may I be kind to myself at this moment." Engage in activities that make you feel good about yourself, such as taking a relaxing bath, going for a walk, or reading a book. Do something nice for yourself, such as buying yourself flowers or cooking a nice meal. Remember, self-compassion is not about being easy on yourself, it's about treating yourself with kindness and understanding. If you're struggling with negative self-talk and self-criticism, it's important to remember that you're not alone. Incorporating self-compassion into your daily life can take time and effort, but with practice, you can start to change the negative dialogue in your head and treat yourself with the kindness and understanding that you deserve. Don't let the conversation end there. Join us in our Facebook Group where you and fellow Fit Mess listeners can connect for monthly challenges, accountability to reach your goals, and a supportive community. Like this show? Please leave us a review here – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! Contact Us

In this episode of "The Fit Mess," hosts Jeremy and Zach share their interview Jaime Filer, an online mental and physical health coach. Jamie shares her personal journey with anorexia and how bodybuilding helped save her. During the episode, Jamie emphasizes the importance of taking small steps toward improving your health. She believes that progress is like an elevator, it requires multiple cables to lift it up. Therefore, she encourages her clients to not rely only on the scale but to also use progress photos, how their clothes fit, how they feel in their own skin, measurements, and compliments from others as measures of progress. Jaime also stresses the importance of clean eating, stating that the food we put in our bodies is brain fuel and can have a significant impact on our thoughts and feelings. She suggests incorporating whole grains, fruits, vegetables, lean proteins, and fibrous carbs into our diets. The conversation covers various topics, including: The importance of building confidence from the outside in and how it can lead to consistency, competence, and confidence in other areas of life. The connection between physical health and mental health, and how movement and exercise can help reduce the impact of childhood trauma and other issues. The importance of using multiple measures of progress, such as the scale, clothes fit, progress photos, feelings, and measurements to track progress. Cleaning up your diet and incorporating more fruits, vegetables, lean proteins, and whole grains to fuel your brain and improve mental and physical performance. It is important to remember that progress takes time and it is important to not put too much pressure on yourself. Jamie's advice is to take small steps and not wait 10 years to start on our journey toward a healthier lifestyle. If you are interested in learning more about Jaime's work and philosophy, be sure to follow her on Instagram and visit her website at jaimefiler.com. She shares her personal journey, her experiences, and her knowledge of mental and physical health, and provides tips and advice for those who want to improve their overall well-being. Don't let the conversation end there. Join us in our Facebook Group where you and fellow Fit Mess listeners can connect for monthly challenges, accountability to reach your goals, and a supportive community. Like this show? Please leave us a review here – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Contact Us

Mindfulness is the simple but powerful practice of bringing our attention to the present moment. It involves paying attention to our thoughts, feelings, and sensations in a non-judgemental way. It may sound easy, but in our fast-paced and often stressful world, it can be difficult to stay present. And you've likely heard on this show from some of the leading mindfulness experts in the world about how to use it. But today the tables are turning. Both Zach and Jeremy were fortunate enough to be guests on the Mindfulness Mode podcast, hosted by Bruce Langford. They talked with him about their own mindfulness practices, and how it's helped them overcome many obstacles they face because of their depression and anxiety issues. And they even got into some funny stories from their childhood about bullying and what they learned from being on both sides of it. You could hear Bruce's show at mindfulnessmode.com. But today we're sharing with you our recent appearance on his show. Don't let the conversation end there. Join us in our Facebook Group where you and fellow Fit Mess listeners can connect for monthly challenges, accountability to reach your goals, and a supportive community. Like this show? Please leave us a review here – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Resources: Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! Contact Us

Have you ever felt like you want to make some big changes in your life, but don't know where to start? Or maybe you've tried to make changes before, but found it too overwhelming and ended up giving up? If so, you're not alone. Research has shown that making small, incremental changes to our habits can lead to big improvements in our overall happiness and health. And the best part is, these changes don't have to be drastic or overwhelming. In fact, sometimes the smallest changes can have the biggest impact. As we kick off 2023, we're discussing the power of small habit changes and how they can improve your overall well-being. In this episode we discuss: Identify a specific habit you want to improve or change. Start by choosing one habit to focus on, rather than trying to make multiple changes at once. Make the habit easier to perform. Use James Clear's "Four Laws of Behavior Change" to make the cues for the habit more noticeable, the rewards more satisfying, and the barriers for the habit more difficult to overcome. Establish a new identity around the habit. Reflect on your values and consider how the habit aligns with your identity. Make a list of the benefits of adopting the habit and remind yourself of these benefits when you are tempted to skip the habit. Use the "Two-Minute Rule" to start building the habit. Start with a small, manageable action that can be completed in two minutes or less. Gradually increase the duration of the habit as it becomes easier to perform. Eliminate the cues and rewards that maintain bad habits. Identify the cues and rewards that are driving the bad habit and find alternative ways to address those needs. For example, if you want to stop procrastinating on your work, you might set a specific time for starting work each day and reward yourself with a break or a small treat when you complete a task. Don't let the conversation end there. Join us in our Facebook Group where you and fellow Fit Mess listeners can connect for monthly challenges, accountability to reach your goals, and a supportive community. Like this show? Please leave us a review here – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Resources: Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! Contact Us If you enjoyed this episode check out: How To Become The Best Version Of Yourself Even When You Feel Like The Worst Version Of Yourself With Jeff Wickersham

Depression is a common and often debilitating mental health condition that can affect anyone, regardless of age, gender, or background. It can cause a range of symptoms, including persistent sadness, low energy, difficulty concentrating, changes in appetite and sleep patterns, and a loss of interest in activities that were once enjoyable. Sound familiar? In today's episode, we'll talk with Dannie De Novo. She is a mental health advocate and survivor of depression, and she will share their personal journey of overcoming depression and the tools and strategies she uses to find happiness and build a fulfilling life…so you can do the same In this episode we discuss: Seeking help and support is crucial for managing depression and finding happiness. This could mean talking to a trusted friend or family member, seeking support from a mental health professional, or joining a support group. Practicing self-care is essential for managing depression. This includes getting enough sleep, eating a healthy diet, exercising regularly, and finding ways to relax and de-stress. Focusing on small, positive things can bring joy and happiness into your life, even when you're feeling down. Setting goals and working towards them can give you a sense of purpose and meaning, which can help boost your mood. If your depression is severe or persistent, it may be necessary to seek professional treatment. This could include therapy, medication, or a combination of both. Remember, overcoming depression is not easy, and it may take time and effort. But with the right support and strategies, it is possible to find happiness and build a fulfilling life. Don't be afraid to reach out for help – it's a sign of strength, not weakness. Don't let the conversation end there. Join us in our Facebook Group where you and fellow Fit Mess listeners can connect for monthly challenges, accountability to reach your goals, and a supportive community. Like this show? Please leave us a review here – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Resources: Guest Website Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! Contact Us If You Enjoyed This Episode, Check Out: The Future of PTSD And Mental Health Treatment: Why MDMA and Magic Mushrooms Could Be The Cure with Jill Sitnick

The holiday season is a time for celebration and joy, but for many people, it can also be a time of increased stress and anxiety. Between the pressure to buy the perfect gifts, host the perfect party, and maintain family traditions, it's no wonder that so many people feel overwhelmed during this time of year. In today's episode of The Fit Mess, we'll share 5 ways you can manage your stress and anxiety during the holiday season First of all, it's important to recognize that it's normal to feel stressed during the holidays. There's often a lot going on, from shopping and gift-giving to holiday parties and family gatherings. But that doesn't mean you have to just accept feeling stressed out. Here are some tips for managing stress during the holiday season: Set realistic expectations. It's okay to want to have the perfect holiday, but it's important to remember that things don't always go as planned. Don't put too much pressure on yourself or others to make everything perfect. Take breaks and make time for self-care. It's easy to get caught up in the hustle and bustle of the holidays, but it's important to take breaks and make time for yourself. This could be something as simple as taking a few deep breaths, going for a walk, or taking a hot bath. Don't over-commit. It's okay to say no to invitations or events that you don't have the energy or desire to attend. It's better to focus on the things that are most important to you and that you truly enjoy. Stay healthy. It can be tempting to indulge in all the holiday treats and skip your regular exercise routine, but taking care of your physical health can help reduce stress. Try to make healthy choices, such as eating balanced meals and getting regular exercise. Seek support. If you're feeling overwhelmed, it can be helpful to talk to a friend or loved one about how you're feeling. You can also consider seeking the help of a therapist or counselor if you need additional support. Remember, it's okay to feel stressed during the holidays. But by following these tips and finding healthy ways to cope, you can better manage your stress and enjoy the holiday season. Don't let the conversation end there. Join us in our Facebook Group where you and fellow Fit Mess listeners can connect for monthly challenges, accountability to reach your goals, and a supportive community. Like this show? Please leave us a review here – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Resources: Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! Contact Us If you enjoyed this episode, check out: 4 Things You Can Do Now To Manage Change And The Stress That Comes With It

Take a look around. Whether you're at your desk, in your house, or maybe in your car...are you surrounded by clutter? Sure, it can be super annoying to have to clean up all that crap, but aside from making the space less disgusting, getting more organized can also contribute to your overall happiness. In this encore episode of The Fit Mess, we are joined by Gretchen Rubin, a popular author, and speaker, known for her wisdom on happiness and habits. Rubin has written several books on the topic, including The Happiness Project and Better Than Before. In Outer Order Inner Calm, she draws on her extensive research and personal experience to offer readers a guide to creating a peaceful and orderly environment. In our interview, we will speak with Gretchen about the importance of decluttering and how it can improve your daily life. We will also discuss some of the key takeaways from her book, including her famous "four tendencies" framework and her advice for tackling clutter and disorganization. Overall, our interview with Gretchen Rubin is sure to provide valuable insights and practical tips for anyone looking to create more order and calm in their life. Tune in to learn more about Gretchen's book and her approach to decluttering and organizing. Don't let the conversation end there. Join us in our Facebook Group where you and fellow Fit Mess listeners can connect for monthly challenges, accountability to reach your goals, and a supportive community. Like this show? Please leave us a review here – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Resources: Guest Website Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! Contact Us

How do you feel? It's a simple question that for many of us is difficult to answer. That question also led to some of the deepest research ever done on how we process our emotions. Dr. Marc Brackett has devoted nearly 3 decades to conducting research in the field of Social and Emotional Learning and developing RULER, which stands for Recognizing, Understanding, Labeling, Expressing, and Regulating emotions. He is also the founding Director of the Yale Center for Emotional Intelligence. In this encore episode of The Fit Mess, he joins us to talk about his book, "Permission to Feel." It is a personal and professional journey to discovering how emotions drive learning, decision-making, creativity, relationships, and health. Don't let the conversation end there. Join us in our Facebook Group where you and fellow Fit Mess listeners can connect for monthly challenges, accountability to reach your goals, and a supportive community. Like this show? Please leave us a review here – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Resources: Guest Website Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! Contact Us If you enjoyed this episode check out:

It's no secret that being a leader can be a lonely experience. You're constantly making decisions that will impact other people, and you can't always be sure that you're making the right choice. This can lead to a lot of stress and anxiety, and it's important to find ways to cope with it. One of the best ways to do this is to be vulnerable with your team. When you show them that you're human, they'll be more likely to trust and respect you. Our guest this week is the author of "Tomorrow Together: Essays of Hope, Healing, and Humanity." In this episode of The Fit Mess, David Dye shares how being open and honest about your struggles can help build stronger relationships and create a more effective team at home or at work. He also outlines the benefits of being vulnerable as a leader, including increased empathy and understanding. In this episode of The Fit Mess we discuss: Leading for people or purpose otherwise it's going to be harder Getting Clarity on what success means and how you can contribute to it Why vulnerability is key to being a leader The power of perspective in leadership Don't let the conversation end there. Join us in our Facebook Group where you and fellow Fit Mess listeners can connect for monthly challenges, accountability to reach your goals, and a supportive community. Like this show? Please leave us a review here – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Resources: Guest Website Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! Contact Us If you enjoyed this episode, check out: Magic Kingdom Secrets That Could Make You Happier with Louie Gravance

About this episode: It's simple to get what you want in life but it is not easy. It's your job to make yourself do all of the shit you don't want to do, so you can have the kind of life you now only dream of. You waste so much time and energy waiting to "feel like it" but you're never going to…ever. And no one is coming to rescue you. And because you mostly do the things that you feel like doing right now, you're missing out on learning what doing those hard things can teach you. In today's episode, we'll share some simple things you can do so you'll stop procrastinating and actually get shit done…even when you don't feel like it. In this episode learn more about: Why getting up earlier sets you up for success How to use a whiteboard to de-clutter your mind What the Eisenhower Matrix is and how it can help you prioritize your tasks Why long-term goals help you stay focused Why discipline is the key to freedom Don't let the conversation end there. Join us in our Facebook Group where you and fellow Fit Mess listeners can connect for monthly challenges, accountability to reach your goals, and a supportive community. Like this show? Please leave us a review here – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Resources: Buy Us a Coffee! Contact Us If you enjoyed this episode, check out: Beating Burnout: Author Julie Wald On The 4 Things You Should Focus On If You Are Experiencing Burnout

About This Episode What if you could create a life that you love? Better yet, what if you could learn to do this by tuning into who you truly are, instead of looking outside of yourself for approval? Your life is not your own if you always care what others think. When you truly know to your core that you are here to be the highest version of yourself and that you are the one who gets to define what that is, the pressure is off. Life is completely up to you. It's now your game. You get to choose. You are free. Tracy Secombe has helped thousands of people pleasers to become Soul Pleasers® after experiencing chronic burnout from chasing recognition her entire life. By following her six simply explained steps, you will remember your true essence of joy and be who you want to be so you can relish in wonderful relationships, health, abundance, and fulfillment. Tracy can help to unlock who you are meant to be. In this episode of The Fit Mess we discuss: How to help others without sacrificing your own wellbeing Your natural ability to share what's true for you without offending others What you really love and want to do with life and how to gain the confidence to pursue it How to finally love yourself no matter what and set that example for your children Don't let the conversation end there. Join us in our Facebook Group where you and fellow Fit Mess listeners can connect for monthly challenges, accountability to reach your goals, and a supportive community. Like this show? Please leave us a review here – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Resources: Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! Get Tracys' book here: From People Pleaser to Soul Pleaser You can download Tracy's free 60-second emotion switch here: https://go.soulpleaser.com/optin Join the Soul Pleaser community here: https://www.facebook.com/groups/soulpleaser Learn more about Tracy's coaching services here: https://www.tracysecombe.com Contact Us If you enjoyed this episode, check out: How To Live Your Most Authentic Life Through The Power Of Surrender With Kute Blackson

Change is inevitable. Yet, it's one of the things that we as human beings struggle with the most. In this episode of The Fit Mess, we'll share some of the major changes we've experienced in our lives, and four things you should know to help you manage the stress that comes along with any change in yours. We open up and get really vulnerable with you about the pains that we face and what we do to manage that pain and still, despite it all, try and live a happier, healthier life. Something is going to change in your life too. Things might be great right now, things might suck. The good news is that it's going to change, but the way you manage it, and the way you respond to it, is the critical difference between thriving and being overwhelmed by it. Topics discussed in this episode: How to accept that change is inevitable Why it's important to feel all of the feelings Your story can be a tragedy or a comedy Why better self-care is key to managing stress from change Why a support system can help you get through change Your struggle with change is actually less about the changes happening and more about how you think or respond to them Don't let the conversation end there. Join us in our Facebook Group where you and fellow Fit Mess listeners can connect for monthly challenges, accountability to reach your goals, and a supportive community. Like this show? Please leave us a review here – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Resources: Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! Contact Us If You enjoyed this episode, check out: Getting Stronger and More Resilient with The Mad Scientist of Strength, Chris Duffin

About this episode: What if you could override fear, silence the inner critic that prevents you from taking a leap of faith, and live your true purpose? Today's guest believes that the journey of getting out of your own way begins with a surprisingly simple question: what if it DID work? That's according to Omar Madrano, a highly successful entrepreneur and business coach to those who are ready to crush the fear that is keeping them from achieving their highest potential. Omar is also the author of the book, What If It Did Work?, and the host of the podcast of the same name. Today, we talk to Omar about some of the obstacles that get in the way of our success and how to get over them. Tuning in, you'll learn how to eliminate the worst-case-scenario thinking that plagues so many of us, prepare yourself for the inevitable sacrifices you'll have to make along the way, and flip your thinking from "what if it all goes wrong?" to "what if it actually goes right?" If you have a great idea but you haven't launched a business yet because fear is holding you back, this is the episode for you! Topics discussed in this episode: A quick disclaimer about Omar's 'tough love' approach The fears that hold us back from pursuing our dreams How 'someday' is getting in your way Why entrepreneurship isn't for everyone Putting in the work to find success How to prepare yourself for the inevitable dark times What it means to be a "vacation CEO" The difference between being a boss and being a leader Why there's no microwave to success Why setting achievable goals is key Don't let the conversation end there. Join our Facebook Group where you and fellow Fit Mess listeners can connect for monthly challenges, accountability to reach your goals, and a supportive community. Like this show? Please leave us a review here – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Resources mentioned: Omar Medrano Omar Medrano on Facebook What If It Did Work? Contact Us Athletic Greens If you liked this episode, check out: How to Unfu*k Yourself with Gary John Bishop

About This Episode Do you have goals you want to accomplish that you have been putting off? Sometimes, you need to just get started. How do you do that? Well, we decided to ask Just Get Started podcast host, Brian Ondrako. Today, we speak to Brian about how he helps inspire people on the cusp of getting started on their path toward happiness. According to Brian, happiness is the result of making consistent decisions that align with your vision for your life, not attaining any specific goal. Unless you have a clear idea of which way to go, seeking happiness is almost irrelevant, which is why Brian recommends finding your North Star and taking incremental steps toward it. He also highlights the value of welcoming discomfort, staying curious, and embracing vulnerability along the way, which you'll learn more about in this episode. Ultimately, it's not about reaching your North Star. It's about keeping the compass pointed in the right direction. If you want to find out how to stop wishing for change and start making it happen, tune in today! Topics discussed in this episode: We get vulnerable about where we are in our own journeys How Brian got started on his mission to help others Why you have to discover yourself to discover happiness The joy that can come from putting action in motion Why taking incremental steps toward your North Star is key Understanding the value of sharing your setbacks with others Overcoming fear and complacency with curiosity How you can benefit from embracing discomfort Advice for taking that first step by looking back at childhood How Brian encourages people to pursue their North Star A reminder that it's your choice to change your behavior Tips for finding the simplest path forward Don't let the conversation end there. Join us in our Facebook Group where you and fellow Fit Mess listeners can connect for monthly challenges, accountability to reach your goals, and a supportive community. Like this show? Please leave us a review here – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Don't let the conversation end there. Join us in our Facebook Group where you and fellow Fit Mess listeners can connect for monthly challenges, accountability to reach your goals, and a supportive community. Like this show? Please leave us a review here – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Resources: Guest Website Contact Us Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! If you enjoyed this episode, check out: How Your Habits Can Help Shape You Into the Person You Want to Become

About This Episode Original wisdom is the power and life essence that resides in all of us. By accessing this higher self, you can discover your true, authentic self and begin to build a happy life around YOU. Instead of working yourself to death to reach the next level in your career, or letting limiting beliefs control your decisions, consider choosing the path of self-love and openness. Speaking with host Jeremy about original wisdom is Donna Bond, an ex-marketing executive turned spiritual psychology coach. She has been a self-proclaimed "spiritual seeker" from a young age, but hid her passion for spirituality from her peers until a spiritual crisis led to her leaving the stability of a corporate job to live in her passion — on the advice of a psychic. As discussed in this episode, letting go of all her doubts and fears to trust in the universe opened a new door to thinking and being. Donna was able to leave a state of stress and feeling like a victim of life's circumstances. And now, she's sharing how you can start this process, too! Listen to Donna and Jeremy's conversation to hear his deep experience interviewing Donna. From conquering fears, learning to let go, manifesting, getting to the deeper questions and MORE, this episode is sure to touch your soul. Tune in to learn how you can get one step closer to being in a place to receive what the universe is offering! Topics Discussed In This Episode: Jeremy and Zach discuss feeling stuck Introducing Donna What is spiritual psychology? How does Donna help her clients discover their original wisdom? Letting go of the "how" Jeremy reflects on his spiritual wellness journey Donna helps Jeremy address some of his biggest fears How a breast cancer diagnosis changed Donna's journey Why you need to start BEING and stop DOING What Donna did differently after leaving her corporate job Getting out of a state of resistance to be able to receive Donna's masterclass, "Empower the Authentic You" The power of reframing your thoughts Envisioning the person you're trying to become Don't let the conversation end there. Join us in our Facebook Group where you and fellow Fit Mess listeners can connect for monthly challenges, accountability to reach your goals, and a supportive community. Like this show? Please leave us a review here – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Resources: Guest Website Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! Contact Us IF YOU ENJOYED THIS EPISODE, CHECK OUT: How To Process Stress, Improve Daily Happiness, And Be The Best Version Of Yourself Through The Magic Of Meditation With Sara Webb

Summary: Our guest is Carson Finkle. He's the founder of Create Meditation. About the Episode: The power of the mind and breath is so potent, that when tapped into, it can change your entire world for the better. Your heart and mind speak to each other, and we can change the way they communicate by releasing trauma stored in our subconscious and body, by using mindfulness techniques and breathwork. Breathwork has been life-changing for our host Jeremy Grater, so he wanted to share this healing tool with you all by bringing on his breathwork facilitator, Carson Finkle, on today's episode to share his knowledge and insight on the benefits of breathwork, as well as the unique way he conducts his sessions. Carson Finkle is the founder of Create Meditation, which is a combination of breathwork, personalized music, and mindfulness practices, creating a profound experience to reprogram the subconscious to bring in healing. In today's episode, you will hear how Create Meditation works, the benefits of breathwork and mindfulness, what happens to your mind and body after doing breathwork, and simple techniques you can do yourself to start your mindfulness journey. Tune in to hear how you can create more peace in your life, one breath at a time. Topics discussed in this episode: What is breathwork and how Carson got into it 3 pillars of breathwork Is the breathwork experience different in person vs. Zoom? Are there dangers in not having a practitioner present when doing breathwork? Why Carson uses music in his breathwork practice The therapeutic aspect of the primal release of yelling Why Carson's voice sticks with you in times of struggle The five words used to rewire the subconscious Why we start to have visions of a future self that didn't seem possible before breathwork Is the world shifting toward spirituality? Bringing knowledge to breathwork can enrich the experience and practice Simple steps for beginners to start practicing mindfulness Resources: Guest Website: createmeditation.com - Use Promo Code FITMESS for $100 off! Jeremy and Zach's Appearance on How To Live: Apple podcasts https://howtolive.life/ep21apple Spotify https://howtolive.life/ep21spotify Don't let the conversation end there. Join us in our Facebook Group where you and fellow Fit Mess listeners can connect for monthly challenges, accountability to reach your goals, and a supportive community. Like this show? Please leave us a review here – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! Contact Us If you enjoyed this episode, check out: Breathwork And Cold Therapy: How To Milk The Shit Out Of Life With Dan Voss

Summary Our guest is Lesley Logan, a certified Pilates teacher, breathwork, habits, and mindset coach, and host of the Be It Till You See It podcast. About the episode Somewhere in the back of your mind is a better version of yourself. Someone who is a little more successful, a little more confident, a little happier. So what would it take to actually become that person? Changing your mindset to believe that you can and will succeed can help you overcome any obstacle. The first step is to realize that you have the power to change the course of your life. Once you understand that, you can begin to take steps to reach your goals. One way to do that is to simply "Be it Till You See It." That's great advice but it's also the name of a terrific podcast hosted by Lesley Logan, a certified Pilates teacher, breathwork, habits, and mindset coach. In this episode, Logan shares practical advice on how to build a "see it" mentality, and reminds us that success is not about being perfect, but learning to be open to mistakes. What We Discuss with Lesley: How to act as though you're already the person you're trying to become Perfect is boring Messy action is better than inaction Why you should only compare yourself to the past version of you Why mistakes are some of our best teachers Why coaches and teachers are needed throughout our lifetime Don't let the conversation end there. Join us in our Facebook Group where you and fellow Fit Mess listeners can connect for monthly challenges, accountability to reach your goals, and a supportive community. Like this show? Please leave us a review here – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Resources: Guest Website Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! Contact Us If you enjoyed this episode, check out: How To Tap Into Inner Calm, Develop A Positive Mindset And Heal From The Stress That Is Holding You Back With Sara Raymond