The Begin Within Health Show

In this episode, Scott Allan, author of Do the Hard Things First, shares his journey from chronic procrastinator to productivity pro. Discover how you can apply his insights to your fitness journey and finally achieve the goals you've been putting off.

Highlights:

• How can the "Do the Hard Things First" philosophy help you overcome procrastination and stay consistent with your fitness routine?
• What is the power of identifying your three most important tasks each day, and how can this habit transform your approach to health and wellness?
• How can you build momentum and make fitness a non-negotiable part of your life, even when faced with challenges and setbacks?

Listen now to learn Scott's game-changing strategies for defeating procrastination and making your fitness dreams a reality. Don't forget to share this episode with a friend who could use a motivation boost!

In this thought-provoking episode, Elwin Robinson shares his remarkable health transformation and the critical role genetic testing played in his healing journey. Discover the answers to these fascinating questions:

• Could your genes be the missing link in resolving chronic health issues?
• What surprising nutrient deficiencies might be lurking in your DNA?
• Is toxic heavy metal buildup silently contributing to your symptoms?
• How can you use genetic insights to create a personalized roadmap to optimal wellbeing?
• What simple dietary changes based on your genetics could have a profound impact on how you feel?

It's Stress Awareness Month!

Here's my archived interview with Dr. Amy Novotny, a Pain Specialist, doctor of PT, speaker, author, and ultra-marathoner.

We cover:

•"Good" stress vs. "bad" stress

•Amy's breathing exercise for quick relief from stress

•A healthy mindset to have when it comes to stress

Since habits are environmentally dependent, here's how you can adopt a simple rule into your life to make big health improvements.

In this episode, I share how I figured out to stop eating an entire bag of chips in one sitting.

Enjoy!

Here are some more resources to support your health journey:

An often ignored approach to improving health and fitness is how (not just what) to eat.

In this episode, I dive into the "event" of eating with habit change guru Becca Kandler.

What healthy adjustments can you make to how you eat? Give this episode a listen and find out!

Here are some more resources to support your health journey:

What's the best way to exercise?

I get that question a lot. This is my final (science-backed) answer.

Here's the article I referenced:

Want to get healthier but can't find the time?

Here's a clip from a coaching session we recently had within our Coaching Program (linked below), where we focused on how to find the time for healthy habits (like food prep, working out, etc.). And how you can begin to use your calendar to support you.

Here's a solo rant on how you can use changes in your environment to break less healthy habits and create healthier habits.

In this episode, I explore the power of self-experimentation in fitness with my guest, Harshad Manglani, who shares his personal journey of discovery and growth.

He discusses how a minor bike incident led him to discover self-help books and podcasts, which inspired him to start experimenting with new ideas and habits.

Harshad emphasizes the importance of having an open mind, trying new things, and not getting caught up in the pursuit of perfection.

Tune in to learn how you can unlock progress, overcome plateaus, and tailor your fitness approach through the power of self-experimentation.

Quit trying to fit into someone else's idea of fitness. Here's a quick rant on the solution.

In this episode, I break down a powerful 6-part framework that has helped me and my clients achieve better health and fitness results.

Once you learn them, you can give regular attention to each of these areas, like pushing six swings on a swing set. When any area starts to slow down or lag, it's crucial to give it an extra "push" to get it moving optimally again.

By consistently focusing on these six interconnected aspects of health, you can feel your best and make steady progress.

In this episode, I share research which shows the effect your friends are having on your health (and the effect you're having on theirs).

Here's the article I reference in the episode:

In this episode, I share a powerful strategy for achieving your health and fitness goals by examining the investments you're making in becoming a healthier version of yourself. I guide you through a thought-provoking exercise to help identify areas where you might be unknowingly sabotaging your progress and offer practical tips for making small, impactful changes.

Key Takeaways:

1. We are the sum of our actions, and every choice we make is an investment in our future selves.
2. To achieve better health and fitness results, we must be honest about how we allocate our time and money.
3. By tracking our daily activities and expenses, we can identify opportunities to reinvest our resources into habits that support our wellbeing.
4. Small, consistent changes in how we spend our time and money can lead to significant improvements in our health and happiness over time.

If stepping on the bathroom scale every single morning is actually driving you crazy, this episode will give you a healthier alternative.

Frustrated with bathroom scale? Here are some reasons why it might be a good idea to take a break from stepping on it each morning, and what you can track instead.

I recently had the pleasure of speaking with Josh Dech, a leading gut health expert, holistic nutritionist, medical lecturer, and host of the “ReversABLE” podcast. Josh shared his incredible story and advice to keep your gut in optimal working order.

Among other things, we cover:

• Minor and major gut troubles exist on a spectrum - early signs shouldn’t be ignored
• Toxins, poor diet, and bacterial imbalances drive gut inflammation
• Bloating, rapid transit time, and acid reflux indicate impaired digestion
• Chronic stress inhibits digestion and contributes to acid reflux
• Genetics alone don’t cause conditions like Crohn’s - other factors play a key role
• Digestive issues can often be improved and even reversed through proper support

Here's my answer to: What's the best time of day to workout?

Here are some additional resources:

Here's my interview with Daniel Andreev, CPO from PsyTech VR. He tells the story about how his company got started and how virtual reality is being used to treat various forms of mental health disorders from OCD, PTSD, to phobias of all sorts.

Andreev covers lots of cool ways VR can help people work through mental health issues. Here are the big ideas:

• VR takes fear-facing to the next level - it's safer and feels more realistic than imagination. This works much better to treat phobias, anxiety, OCD and more.
• VR boosts EMDR trauma therapy through perfectly-timed sensory cues tuned to each patient.
• Custom relaxing VR worlds help trauma patients feel peaceful when they struggle to picture calming places.
• Therapists can precisely control VR scenarios to optimize treatment intensity.

And I talked about the bigger applications for training our imagination for our individual health and fitness journeys.

Connect with Daniel's company here:

Here's my final answer on this common question.

I'd love to know what you think.

Here's my interview with Carly Lucchesi, a Registered Dietitian with over 13 years of experience helping clients lose weight by reducing inflammation and addressing emotional eating patterns.

Among other things, we cover:

• Focus on identifying and reducing chronic inflammation from "bottom up" sources like diet and "top down" sources like thoughts
• Difficulties losing weight can force positive growth into your best self if embraced consciously
• Pay attention to your thoughts and consciously choose which ones to believe
• Get specialized testing done to understand your genetic weaknesses, then customize your nutrition and lifestyle plan to support those areas
• Your body wants to function optimally - set it up for success!

Here's my fun rant about a Dale Carnegie quote that always gets me going.

Here are some more resources:

Here's my interview with John Graham Harper, a fitness expert with over 15 years in the industry. John is the CEO of LumaFlex, a company that makes red light therapy devices aimed at helping people manage pain and enhance their overall health and wellbeing.

Check out John's company and products here:

Here's a quick bonus episode to help you overcome discouragement in your fitness and health journey.

And here are some additional valuable resources:

Anxiety and Depression—Why Your Gut Might Hold the Key

In this episode, I dig into this topic with Rosemarie Rutecki, a Functional Medicine Health Coach.

Among other things, we cover:

Key Takeaways:

• There is an important gut-brain connection - gut bacteria produce neurotransmitters affecting our mental health
• Support your gut microbiome by getting enough fiber, fermented foods, and avoiding processed foods/alcohol
• Improve your gut bacteria by spending time with healthy people
• Reducing inflammation through nutrition is the first step to better health
• When our gut is happy, our body is happy!

Here's my interview with Sherry Shaban, a Montreal-based podcaster, YouTuber and fitness and life coach, Sherry Shaban, is an NSCA Certified Strength and Conditioning Specialist (CSCS), a certified Athletic Therapist, an Osteopath, and the Director of Fitness for Rock Thomas’s M1 Mastermind. With over 20 years of experience in her specialty, Sherry has dedicated her life to helping thousands of people transform their Athletic identity to become who they are meant to be through a unique anti-diet, self loving, simple approach.

We talk about what is commonly called "the victim mindset" and how you break through it to improve your health, fitness, and entire life.

Here I'm sharing some of the wisdom and lessons I learned from my mom's battle with pancreatic cancer.

I discusses the importance of effective goal setting and how to improve your success. We talk about setting SMART goals, with my own personal twist on this proven formula. This episode will help anyone looking to get amazing fitness and health results in the new year.

Take some time right now to listen through this coaching session so you don't waste the lessons you learned this year. Take the lessons from your good, bad, and ugly health experiences and use them to keep making progress on your health.

I'll walk you through the last 3 pillars of health in this episode.

Check out Episode 169 for Part 1 of this discussion.

Take some time right now to listen through this coaching session so you don't waste the lessons you learned this year. Take the lessons from your good, bad, and ugly health experiences and use them to keep making progress on your health.

I'll walk you through the first 3 pillars of health in this episode.

Check back next week for Part 2.

Here's my latest interview with Joanne Edinberg, an Eating Psychology Coach and founder of Body Wisdom Nutrition. 

She's on a mission to help women end the quest for the perfect diet and the perfect body.

With 2024 right around the corner and lots of resolutions about to be made, we cover:

• How to know if your approach needs to be adjusted

•The most important question to ask yourself before you set your next goal

•The role of kindness and compassion in your weight loss, health, and fitness journey

•The real what we should all be striving for (and it's not weight loss or even better health)

Here’s a Live Coaching I did with Becca where we went on a tangent about consistency and what it is and is NOT, filled with tons of great info on having a "Begin Within" mindset.

Here are more great resources:

Here's my interview with Stephen Box, men's health coach and host of the Unshakable Habits Podcast.

After years struggling with his weight and health while working a demanding retail management job, Stephen had a "lightbulb moment" when he didn't recognize himself on his store's security footage. This culmination of dissatisfaction finally pushed Stephen to make lifestyle changes.

• Stephen lost an initial 40 pounds while still eating fast food daily, just making smarter menu choices. He focused less on the scale and more on tangible progress like increasing his strength and endurance. An ill-fitting souvenir t-shirt that Stephen vowed to someday fit into was his main benchmark for success.
• All-or-nothing thinking plagues many men trying to get healthy. We equate worth with the hustle and assume we need drastic measures for rapid results. Stephen coaches guys to take "dialed" action instead. A flexible, consistent 5-7 on the dial yields progress without burnout.
• Mindset, relationships and environment hugely impact health gains. After creating a vision for his best life, Stephen helps clients shape supportive connections and spaces. He concludes: “Healthy isn’t a certain look. Healthy is a mindset.”

Connect with Stephen and his podcast on his site:

Here's the article I cited in the episode:

You do great when everything is normal. But what about when there's lots of delicious food and lots of people who are eating as much as they want of whatever they want?

Here's my take on how to make sure you keep moving in a healthy direction no matter what.

Here are some additional resources:

Here's a link to the article I mentioned in the episode:

I recently did a webinar for my community, with the same title as this episode. These are the big takeaways from the session.

Here, I share three of the top things that are game-changers for my clients and incidentally, are also overlooked by most people who are trying to improve their health and fitness.

Get in the game and get the results you deserve!

Here are some additional resources:

Here're some thoughts on a recent article on sleep found in the Wall Street Journal and how we can leverage the lessons to move in a healthier direction.

You can check out the article here:

Here's my interview with Andrea Nicholson, a Board Certified Holistic Nutritionist and founder of Healthy Life with Andrea, where she helps clients optimize their health through functional nutrition and lifestyle changes.

We cover the 3 steps you need to take to maximize each of your 3 health systems—digestive, metabolic, and functional.

Connect with Andrea and book a free call with her here:

As daylight savings ends, don't miss this amazing opportunity to catch some extra momentum in your journy to becoming the healthiest version of yourself.

And for some additional resources:

Here's my interview with Dr. Connie McReynolds, a Licensed Psychologist & Certified Rehabilitation Counselor with more than 30 years of experience in the field of rehabilitation counseling and psychology. She is the founder of neurofeedback clinics in southern California working with children and adults to reduce or eliminate conditions of ADHD, anxiety, anger, depression, chronic pain, learning problems, and trauma.

We talk about her book, Solving the ADHD Riddle, and her clinical work where she routinely helps patients who are battling ADHD and a host of other disorders, to get their focus back and live better lives, without medication.

Here's Day 7 of our week-long series designed to give you a look into the weekly pattern of coaching topics my Begin Within clients use to get great results.

As you listen, don't forget the MOST IMPORTANT part of any coaching session: ACTION.

What action will you take after listening to take better care of yourself???

Here are some additional resources to support you:

Here's Day 6 of our week-long series designed to give you a look into the weekly pattern of coaching topics my Begin Within clients use to get great results.

As you listen, don't forget the MOST IMPORTANT part of any coaching session: ACTION.

What action will you take after listening to take better care of yourself???

Here are some additional resources to support you:

Here's Day 5 of our week-long series designed to give you a look into the weekly pattern of coaching topics my Begin Within clients use to get great results.

As you listen, don't forget the MOST IMPORTANT part of any coaching session: ACTION.

What action will you take after listening to take better care of yourself???

Here are some additional resources to support you:

Here's Day 4 of our week-long series designed to give you a look into the weekly pattern of coaching topics my Begin Within clients use to get great results.

As you listen, don't forget the MOST IMPORTANT part of any coaching session: ACTION.

What action will you take after listening to take better care of yourself???

Here are some additional resources to support you:

Here's Day 3 of our week-long series designed to give you a look into the weekly pattern of coaching topics my Begin Within clients use to get great results.

As you listen, don't forget the MOST IMPORTANT part of any coaching session: ACTION.

What action will you take after listening to take better care of yourself???

Here are some additional resources to support you:

Here's Day 2 of our week-long series designed to give you a look into the weekly pattern of coaching topics my Begin Within clients use to get great results.

As you listen, don't forget the MOST IMPORTANT part of any coaching session: ACTION.

What action will you take after listening to take better care of yourself???

Here are some additional resources to support you:

Here's Day 1 of our week-long series designed to give you a look into the weekly pattern of coaching topics my Begin Within clients use to get great results.

As you listen, don't forget the MOST IMPORTANT part of any coaching session: ACTION.

What action will you take after listening to take better care of yourself???

Here are some additional resources to support you:

Here's my quick rant about a funny question that my family and I ask each other in the morning. Maybe you ask and answer it on a daily basis too. BUT there's something important in this goofy little habit that we can easily miss if we aren't careful.

Listen to this episode to find out how you can get better at following the clues your body is giving you!

Here's some additional resources:

Here's a look at the daily coaching topics that the clients inside our fitness coaching program use each week.

Grab a pen and paper or your notes app and jot them down so you can coach yourself to better health and fitness. Or even better, get started taking control of your health and fitness by working with me inside the program with this link: