00:00 All-or-nothing mindset hinders progress; embrace imperfection.

03:58 Evolved exercise identity became fitness-related business.

07:39 Stack new habits with well-established ones.

In this episode, you'll hear:

• Ease Up on Perfectionism: The all-or-nothing mindset can hinder progress. Embrace life's journey, and learn from inevitable mistakes instead of giving up entirely.
• Set Goals Mindfully: Internal motivations rooted in personal reflection often have more staying power than superficial targets. Tuning into emotions can guide us to more meaningful change.
• Timing Matters: Winter, a season of reflection rather than growth, might not be ideal for setting new resolutions. Consider using this time for inward reflection and prepare to set new goals as spring approaches.

00:00 Reflect, set intentions; use "3 pluses and a wish."

06:01 Habit stacking: combining tasks to build routines.

06:49 Reflect, set intentions; health is a journey.

In this episode, you'll hear:

1. Reflection is Key: Learn the powerful method of "3 Pluses and a Wish" to look back at 2024 with gratitude and see where you thrived.
2. Say Yes to Intentions, Not Resolution: Discover why intentions are the gentle, flexible approach to guide your year rather than rigid resolutions.
3. Master the Art of Habit Stacking: Sneak in those healthy habits effortlessly by linking them with something you already do daily.

00:00 Scale's number doesn't define your progress.

05:18 Focus on overall progress, not scale number.

06:54 Focus on holistic health, not scale numbers.

In this episode, you'll hear:

1. Everyday Fluctuations: Discover why things like late night snacks or not “going” could make the scale creep up.
2. Body's Natural Responses: Learn how your carbs, water intake, and strength training are teaming up to throw curveballs at your weigh-ins (but in a good way!).
3. Mastering Stress and Inflammation: Unpack the surprising impact of short-term inflammation and the crucial role of cortisol in your day-to-day health journey.