Fit Mess: A Men's Mental Health Podcast
The show for men who are sick of their own sh*t and ready to make a change for better mental health. The Fit Mess podcast provides a judgment-free space for men to laugh and learn as hosts Zach Tucker and Jeremy Grater unpack their own struggles with anxiety and depression. By opening up about their personal experiences overcoming mental health challenges, Zach and Jeremy foster candid conversations that help men feel less alone. With plenty of sarcasm and unfiltered honesty, The Fit Mess strives to destigmatize and demystify men's mental health struggles so listeners can take small, achievable steps to make life feel just a little bit less messy.
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Prioritizing Self-Care: Filling Up Your Tank
07/23/2024
Prioritizing Self-Care: Filling Up Your Tank
Summary In this conversation, Jeremy and Zach discuss their recent struggles with their mental and physical health and the extreme measures they are taking to reset and improve. Zach is currently doing a three-day water fast to flush out his system and reset his habits. He also explores vagus nerve stimulation techniques to calm himself down. Jeremy, on the other hand, is dealing with a back injury and is finding ways to stay active and manage his stress. They emphasize the importance of self-care and filling up your own tank before taking care of others. They also discuss the use of essential oils as referenced in , and breathing techniques as free and accessible tools for mental health. Takeaways Taking extreme measures to reset and improve mental and physical health can be effective but should be approached with caution and guidance. Start small and gradually build up when trying new techniques or habits for self-care. There are free and accessible tools for mental health, such as breathing techniques and essential oils. Filling up your tank and taking care of yourself first allows you to better take care of others. It's important to recognize and address the stressors in your life and find ways to manage them. Chapters 02:10 Extreme Measures for Mental and Physical Health 06:15 Resetting Habits and Flushing Out the System 09:51 The Importance of Self-Care and Filling Up Your Tank 11:47 Exploring Vagus Nerve Stimulation Techniques 14:38 Free and Accessible Tools for Mental Health 16:41 Conclusion and Taking Action ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How to Face Your Insecurities Head-On, with Matt Gilhooly
07/16/2024
How to Face Your Insecurities Head-On, with Matt Gilhooly
Are you tired of hiding behind hoodies and battling self-doubt? In this eye-opening episode of The Fit Mess podcast, fellow podcaster Matt Gilhooly opens up about his lifelong struggle with body shame and his current journey through grief. Discover how vulnerability can be a powerful tool for healing and connection. You'll gain insights on developing self-compassion, navigating the ups and downs of body image, and coping with loss. By the end of this raw and honest conversation, you'll be inspired to embrace your imperfections and find strength in sharing your story. Don't miss this chance to transform your perspective on self-acceptance and personal growth – tune in now! Takeaways - Body shame and self-doubt are common struggles that many people face. - It is important to develop self-compassion and patience with ourselves. - Food rewards can create unhealthy relationships with food, especially in children. - Sharing our vulnerabilities and struggles can help us feel seen and build connections with others. - Grief is a complex and painful process, and it is important to seek support and make difficult decisions with compassion. - Asking for help and sharing our struggles can lead to finding solutions and lightening our emotional burdens. Chapters 00:00 Introduction and Pronunciation 02:07 Navigating Body Shame and Weight Loss Struggles 09:16 Coping with Grief: The Decline of a Beloved Pet 16:06 Struggling with the Impending Loss 20:07 The Difficult Decisions and Emotional Journey 23:45 The Power of Sharing Struggles and Seeking Help 24:46 Introduction to the Life Shift Podcast 24:56 The Importance of Candid Conversations 25:36 Gratitude for Discussing Important Topics 26:21 VIDEO-2024 Legal Disclaimer.mp4 ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How To Feel Better About Getting Older And Confront The Fear Of The Unknown
07/02/2024
How To Feel Better About Getting Older And Confront The Fear Of The Unknown
Ever feel like time is speeding up and life is moving faster and faster toward the finish line? If you're grappling with the realization that you're not as young as you used to be, join the club! This episode dives into the emotional rollercoaster of aging, from aching joints to teenage mood swings, and everything in between. You'll gain a fresh perspective on embracing your "seasoned" status, find comfort in knowing you're not alone in this wild ride, and discover ways to turn your midlife crisis into a midlife opportunity. Plus, you'll learn how to cultivate gratitude for this crazy journey we call life – wrinkles, gray hairs, and all! Hit play now and turn that midlife frown upside down – your future self (and your creaky knees) will thank you! Takeaways Getting older can be a challenging experience, as it brings reminders of mortality and physical changes. Reflecting on the passing of time and the growth of loved ones can evoke feelings of grief and nostalgia. It is important to find gratitude for the experiences and pain that come with aging. Uncertainty about what comes after death can be unsettling, but it is a normal fear. Sharing struggles and seeking support from others can help navigate the challenges of getting older. Chapters 00:00 - Introduction and Sharing the Struggle 00:53 - Physical Changes and Reminders of Aging 05:02 - Confronting the Fear of the Unknown 07:28 - Finding Gratitude in the Midst of Pain 09:54 - Reaching Out and Conclusion ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How to Make Time for Emotional Processing When Life Feels Too Busy
06/25/2024
How to Make Time for Emotional Processing When Life Feels Too Busy
We're thrilled to announce that our podcast has been ranked #2 on Feedspot's '' list! Thank you to our listeners for your continued support, and to Feedspot for this acknowledgment. We're more motivated than ever to keep bringing you valuable content to support your personal development journey. -- Ever feel like your life is a whirlwind of stress and you can't catch your breath? In today's fast-paced world, many of us struggle to find time for self-reflection and emotional processing. This episode explores how to navigate the chaos and prioritize your mental health. You will gain insights into recognizing stress triggers, the importance of scheduled self-care, and techniques for processing emotions effectively. Listen now to learn how to reclaim control of your mental wellbeing and find calm amidst the storm. Topics discussed: The challenge of tracking time and experiences in a busy life Physical manifestations of stress and anxiety Importance of scheduling "do nothing" time Productivity and procrastination strategies Benefits of verbalizing thoughts and feelings Evolution of therapy experiences over time Value of regular check-ins for mental health Comparison of solo vs. group wellness activities Techniques for emotional processing and self-reflection Importance of "unloading" in therapy sessions ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the -- LINKS TO OUR PARTNERS:
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How To Listen To Your Body Instead Of Diet Rules
06/18/2024
How To Listen To Your Body Instead Of Diet Rules
In this episode, Jeremy and Zach discuss the challenges of navigating conflicting information and beliefs, particularly in the areas of personal choices such as diet and lifestyle. They explore the idea of finding balance and being open-minded to different perspectives. The conversation touches on topics such as self-acceptance, the influence of marketing campaigns, the impact of dairy and processed foods on health, and the importance of paying attention to how our bodies feel. They also highlight the need to avoid extreme positions and embrace moderation. Topics Discussed Defining vegan and vegetarian diets The importance of protein and where to find it Marketing campaigns and their influence on dietary beliefs Questioning long-held beliefs and being open-minded Finding balance and avoiding dietary extremes The role of moderation and individual needs Evaluating nutrition claims and scientific studies Cultural differences in dietary habits and longevity The stress of adhering to rigid dietary teams The impact of processed foods and dairy on health Chapters 00:00 - Navigating Conflicting Information and Beliefs 00:38 - Questioning Marketing Campaigns and Cultural Norms 04:21 - The Challenge of Finding the Truth 09:03 - The Importance of Balance and Moderation ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How to Face Your Fears with Nick Bracks
06/11/2024
How to Face Your Fears with Nick Bracks
Nick Bracks, son of a well-known politician, opens up about his struggles with mental health and the pressure of living in the shadow of his father's success. He shares how his shyness and underlying mental health conditions were brought to the surface after a car crash that nearly killed him. Nick emphasizes the importance of vulnerability and opening up about one's struggles, especially for men. He also discusses the need to overcome the stories and voices that tell us we're not good enough. Nick's journey of self-discovery and growth serves as an inspiration for others facing similar challenges. Topics Discussed: Undiagnosed mental health issues during childhood and adolescence Impact of growing up in a politically prominent family The life-changing car accident and its aftermath The importance of taking small steps towards progress Overcoming fears and self-doubt through exposure therapy The role of vulnerability and seeking professional help Differentiating self-worth from external achievements Building mental resilience by facing challenges Shedding the stigma of mental health struggles for men Embracing vulnerability and opening up about personal battles Chapters 00:00 Opening: Introducing Mental Health Discussion 05:44 The Impact of Privilege and Comparison 09:30 The Power of Small Steps and Seeking Help 12:08 Importance of Vulnerability and Open Dialogue 23:13 Supporting Mental Health Through Podcasting ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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Why Sometimes You Need To Just Say Fuck It
06/04/2024
Why Sometimes You Need To Just Say Fuck It
Ever feel like the pressure to constantly improve is suffocating? This podcast episode explores letting go and giving yourself a well-deserved break. We're all guilty of pushing ourselves too hard, causing burnout and stagnation. This episode resonates with anyone needing permission to take a breather and come back refreshed. Tune in to this hilarious yet insightful chat about embracing "fuck it" days - you might just rediscover your motivation. Topics Discussed: Learn to recognize when you need a mental health day Understand the benefits of occasionally saying "fuck it" Gain strategies to reset without derailing your progress Balancing progress with mental breaks Managing expectations and performance anxiety Intuitive eating vs strict tracking Pursuing passions despite limitations Navigating changing lifestyles and responsibilities Chapters 00:00 - Introduction and Choosing a Title 03:23 - The Power of Taking a 'Fuck It' Day 05:05 - Personal Experiences with 'Fuck It' Days 08:56 - Lowering Expectations and Outperforming 14:18 - Balancing Dietary Rules and Reduced Stress 16:08 - Finding Balance and Self-Care ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How To Feel The Effects Of Grounding While You Sleep
05/28/2024
How To Feel The Effects Of Grounding While You Sleep
What if you could sleep better, feel less chronic pain and reduce stress just by changing your ? Many modern ailments, including chronic inflammation, poor sleep, and persistent pain, could potentially be alleviated by reconnecting with the Earth's natural electrical charge through a practice known as grounding or earthing. These practices promise: Reduced inflammation throughout the body, alleviating conditions like joint pain, stiffness, and swelling. Improved sleep quality, leading to increased energy levels and better recovery. Natural pain relief without the need for medication or invasive treatments. Discover how a simple and inexpensive change to your sleep environment could potentially transform your health and well-being by listening to this intriguing conversation. Get your and today! Topics Discussed Grounding or earthing and its potential health benefits Disconnection from the Earth's natural electrical charge due to rubber-soled shoes Correlation between disconnection and rise in modern diseases Personal experience with grounding sheets and improved sleep, reduced inflammation, and pain relief Scientific explanation of how grounding works and reduces inflammation Debunking claims and skepticism surrounding grounding Placebo effect and its potential benefits Cost-effective ways to try grounding, such as buying from Alibaba Safety concerns and maintenance of grounding sheets Encouraging others to try grounding with an open mind Chapters 00:00 Discovering Grounding Sheets 03:39 Personal Experiences with Grounding Sheets 05:41 Exploring the Effects of Grounding 06:44 The Promise of Grounding 07:58 Debunking and the Placebo Effect 09:41 Continued Benefits and Conclusion ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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What You Can Learn From Your Fitness Failures And How To Overcome Them
05/22/2024
What You Can Learn From Your Fitness Failures And How To Overcome Them
Have you ever pushed yourself too hard at the gym, only to end up injured and derailing your progress? This episode explores the importance of finding balance between challenging yourself and respecting your body's limits. It offers valuable insights for anyone striving to make progress in their fitness journey while avoiding setbacks caused by overexertion or ego-driven decisions. Learn how to identify when you're pushing too hard and when to dial it back Discover strategies for consistent progress without sacrificing your well-being Gain a healthier mindset towards fitness, focusing on longevity and sustainability Listen to this episode to gain a fresh perspective on balancing your fitness goals with self-awareness and avoiding the pitfalls of overexertion. Topics Discussed: Pushing yourself too hard at the gym and getting injured Importance of listening to your body's signals Finding the right balance between challenging yourself and respecting your limits The role of ego in fitness and its potential drawbacks Consistency and sustainability in fitness routines Maintaining a healthy mindset towards progress and setbacks Adapting your routine when faced with injuries or limitations The value of having a coach or guidance in fitness Fitness as a lifestyle rather than a temporary pursuit Preparing for unexpected physical demands in everyday life ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How To Find Your Motivation After Losing Momentum
05/14/2024
How To Find Your Motivation After Losing Momentum
Have you ever struggled to maintain healthy habits or fallen off track despite knowing what you should be doing? Many of us find it challenging to stick to positive routines like exercising, eating well, and managing stress, even when we understand the benefits. This episode explores the human side of that struggle and offers practical insights for getting back on track when life gets overwhelming. Listen to this candid conversation to reignite your motivation and learn practical tips for establishing lasting healthy habits, even when life gets chaotic. Topics Discussed: The importance of consistency in healthy habits Strategies for getting back on track after falling off routines The power of small, sustainable changes over time Finding the right support system and accountability The role of self-compassion in habit-building Balancing self-care with other life responsibilities The impact of stress and anxiety on healthy habits Overcoming the desire for quick fixes and optimizations The value of surrounding yourself with like-minded people A real-life example of transforming one's life through consistent effort ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How To Make Friends As An Adult, With Megan Devito
05/07/2024
How To Make Friends As An Adult, With Megan Devito
Have you ever felt alone and struggled to make new friends as an adult? Making friends gets tougher after school and college when we no longer have that built-in social circle. This can lead to loneliness, especially for those working remotely or who have moved to a new area. In this episode you'll... Understand why adult friendships are challenging but possible Learn practical strategies to put yourself out there Gain confidence to initiate conversations and make new connections Listen now to discover actionable tips for making friends that stick, even if you're an introvert who struggles with small talk. Topics Discussed: Challenges of making friends as an adult Impact of remote work and COVID-19 on socializing Overcoming fear of being perceived as "weird" Finding people with shared interests/values Using childhood interests to rediscover your passions Initiating conversations without small talk Asking intentional questions to build rapport Putting yourself in situations to meet new people Embracing discomfort to facilitate growth Practical first steps to start making friends ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How Running Can Help You Overcome Depression, with Dr. J.M. Thompson
04/30/2024
How Running Can Help You Overcome Depression, with Dr. J.M. Thompson
Have you ever felt trapped in the darkness of depression, unable to escape the torture of your own mind? Many individuals struggle with mental health challenges, seeking relief from the overwhelming emotions and thoughts that consume them. This episode offers a powerful perspective on how engaging in physical activities like running can pave the way towards healing and recovery. In this episode we'll share the healing potential of exercise, particularly endurance activities that induce a flow state. Listen to this captivating episode to uncover the life-changing story of how one man's intuitive decision to run saved him from the depths of depression and suicidal thoughts. Bulleted List of 10 Topics Discussed Battling severe depression and the road to recovery The transformative power of running and endurance activities Finding solace and connection through shared experiences Overcoming stigma and giving voice to the unspeakable The role of nature and immersion in the present moment Building resilience and tolerating difficulty Developing a consistent exercise habit and listening to your body The importance of self-compassion and acknowledging personal pain Cultivating hope and faith in the human capacity for healing Seeking support and resources during times of crisis Note: This episode was originally published February 8th, 2022. ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How To Find Purpose And Meaning When You Get A Little Lost, With Charlynne Boddie
04/23/2024
How To Find Purpose And Meaning When You Get A Little Lost, With Charlynne Boddie
Are you struggling to find your true purpose in life and feeling lost or unfulfilled? Many people, especially men, find themselves feeling disconnected from their deeper sense of purpose and meaning, often focusing solely on external markers of success like careers and material possessions. This episode explores practical strategies to identify your authentic calling and create a vision for a life that aligns with your values and passions. In this episode episode we'll share practical ideas you can use to begin living a life that truly fulfills you. Topics Discussed: Finding purpose after major life transitions Using vision boards to tap into your heart's desires Creating a personalized "vision grid" with actionable steps Balancing the body, soul, and spirit in goal-setting Celebrating small wins and building momentum Overcoming self-doubt and limiting beliefs Journaling for self-reflection and emotional release The power of positive self-talk and mantras Navigating career changes and pivots Building a support system for accountability ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How To Truly Be Grateful For All That You Have Without Facing A Near Death Experience, With Tony Berardo
04/16/2024
How To Truly Be Grateful For All That You Have Without Facing A Near Death Experience, With Tony Berardo
What if you could live in a constant state of gratitude and present awareness, instead of being stuck in the worries and regrets of the past or future? In this episode, Tony Berardo discusses his journey of personal growth and self-improvement. He emphasizes the importance of being self-aware and constantly striving to be better every day. He shares examples of how he identifies his weaknesses and works on them, both in his personal life and relationships. Tony also reflects on the unpredictability of life and the need to let go of control and embrace the present moment. In this conversation, Tony Berardo and Jeremy Grater discuss the importance of gratitude, physical fitness, and the impact of modern society on our health. They touch on topics such as the need for self-awareness, the benefits of physical activity, the decline in food quality, and the dangers of social media. Tony also talks about his podcast, Humanity and Hashtags, where he has objective conversations about wellness, productivity, and social media. Takeaways Strive to be better every day by identifying and working on your weaknesses. Focus on improving yourself and the other aspects of your life will naturally fall into place. Embrace the chaos and unpredictability of life, and find meaning in both positive and negative experiences. Let go of control and live in the present moment, appreciating what you have. Gratitude is important, but it's easy to go through the motions without truly feeling it. Physical activity, such as fitness training or plunging, can humble and ground us. The decline in food quality and the impact of pesticides and processed foods on our health is a major concern. Social media has contributed to a rise in mental health issues and a distorted sense of reality. ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How To Start Drinking Alcohol Again After Years Of Sobriety And Abstinence
04/09/2024
How To Start Drinking Alcohol Again After Years Of Sobriety And Abstinence
Have you ever felt like your beliefs and habits around health and wellness were holding you back from truly enjoying life? Many of us struggle to find the right balance between discipline and indulgence when it comes to our well-being. This episode explores how questioning long-held beliefs can open up new possibilities for a happier, more fulfilling lifestyle. Gain insights into how different cultures approach food, alcohol, and overall well-being Learn strategies for challenging limiting beliefs and finding a healthier balance Discover the power of being present and embracing new experiences Listen to this thought-provoking conversation to uncover a fresh perspective on health, happiness, and living life to the fullest. Takeaways The food quality and eating habits in Italy are different from those in the Western world, and can contribute to better physical and mental well-being. Quitting alcohol for an extended period of time can help develop tools and techniques to manage emotions and feelings without relying on it. Reintroducing alcohol in moderation can be a personal choice, but it's important to set rules and be mindful of its role in social interactions. Finding a balance between structure and relaxation in routines can lead to a happier and healthier life. Incorporating elements from different cultures, such as food and lifestyle habits, can enhance overall well-being. ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How Blue Light Impacts Your Sleep, Health, and Mood, With Dr. Martin Moore-Ede
04/02/2024
How Blue Light Impacts Your Sleep, Health, and Mood, With Dr. Martin Moore-Ede
Summary Have you ever wondered why you feel so groggy and tired after spending hours scrolling on your phone or laptop at night? The blue light emitted from our electronic devices and LED lights is disrupting our natural circadian rhythms, leading to sleep issues, increased disease risks, and other adverse health effects. This episode explores practical solutions to reduce blue light exposure and improve overall well-being. Listen now to this eye-opening conversation with The Light Doctor, Dr. Martin Moore-Ede and take the first step towards reclaiming your natural sleep-wake cycle and overall health. Takeaways LED lights emit blue light in the evening, which can disrupt our sleep, and immune system, and increase the risk of various health problems. Sunlight and outdoor exposure are crucial for our health, and spending time outside in the morning can have significant benefits. Blue blocking glasses can be effective in reducing the harmful effects of blue light, but it's important to choose glasses that block the right type of blue light. Daylight saving time and time zones can have negative effects on our health, and living on our natural sun cycle would be ideal. Simple solutions to mitigate the effects of artificial light include getting outside during the day, using zero-blue light bulbs at night, and avoiding exposure to blue light from screens. Chapters 00:00 Introduction and the Problem with LED Lights 06:47 The Harmful Effects of Blue Light 09:32 The Importance of Sunlight and Outdoor Exposure 10:40 The Damaging Effects of Staring at Smartphone Screens 11:45 The Health Benefits of Outdoor Light Exposure 12:53 The Effectiveness of Blue Blocking Glasses 15:00 The Impact of Daylight Saving Time and Time Zones 18:14 The Mental Health Impacts of Artificial Light 19:40 The Simple Solutions to Mitigate the Effects 22:01 The Convincing Evidence and the Need for Change 24:42 The Future of Healthy Lighting Solutions 26:13 The Importance of Testing and Finding the Right Lights 27:28 The Book 'The Light Doctor' and Where to Find It 28:35 Conclusion ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How to Find Purpose Through Surrender, with Kute Blackson
03/26/2024
How to Find Purpose Through Surrender, with Kute Blackson
Summary: Have you ever felt trapped, struggling to break free from the patterns and beliefs that hold you back? In this insightful conversation, transformational teacher Kute Blackson offers a fresh perspective on the power of surrender – a practice that can unlock your true potential and help you live a more purposeful life. You'll gain a deeper understanding of your ego's conditioning, learn how to embrace the truth within yourself, and discover practical strategies to cultivate self-compassion, integrity, and alignment with your authentic self. Listen today to embark on a journey of self-discovery and learn how to harness the transformative power of surrender. What We Discuss with Kute: What Ego actually is and how to stop identifying with ego. How to balance advocacy and surrender. What surrender truly means. Why it is important to surrender and why it is so hard to do. The most important questions to ask yourself, in order to be free. Note: This episode was originally published July 5th, 2022. ---- ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How To Get Back On Track When Your Routine Gets Screwed Up
03/19/2024
How To Get Back On Track When Your Routine Gets Screwed Up
Have you ever struggled to stick to your health and fitness goals when life gets chaotic? We all face times when our normal healthy routines get disrupted – by vacations, holidays, work demands or other life events. Often this leads to frustration, guilt and even depression when we “fall off the wagon”. In this episode you’ll learn tangible strategies to minimize the negative impacts of breaking routine, exactly how to prepare for planned downtime like vacations, and the incredible power of self-compassion when you inevitably veer off track. Listen to this episode today to pick up sustainable healthy living hacks for real life. Takeaways Breaking routine can have negative effects on mental and physical well-being. Flexibility and planning ahead are key to maintaining healthy habits in different situations. Creating friction between healthy and unhealthy choices can help make better decisions. Focusing on what truly matters and setting realistic expectations are important for finding balance. ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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Not Feeling Motivated? That's Because Your Purpose Sucks (But We Can Fix That)
03/12/2024
Not Feeling Motivated? That's Because Your Purpose Sucks (But We Can Fix That)
Feeling stuck and unmotivated to make positive changes in your life? Learn how to build sustainable momentum instead of relying on fleeting motivation. Without the right mindset and approach, it’s easy to get derailed when trying to form new habits and achieve your goals. Our guest host, Joe Villegas shares simple frameworks for establishing routines, unlocking your purpose, and incrementally improving each day. Listen today to pick up practical strategies that you can start applying right away to make progress. Takeaways Motivation is fleeting, while inspiration and purpose are more sustainable. Discipline and daily rituals are key to maintaining motivation. Setting realistic goals and tying them to a greater purpose can provide long-term motivation. Small, incremental improvements can lead to significant progress over time. Chapters 00:00 - Introduction and Background 01:10 - The Importance of Motivation 03:04 - The Difference Between Motivation and Inspiration 04:18 - The Power of Inspiration 05:02 - Motivation vs. Purpose 05:53 - The Role of Discipline 06:07 - Setting Realistic Goals 07:08 - Tying Goals to a Greater Purpose 08:04 - Prioritizing Goals 09:03 - The Power of Example 09:27 - The Importance of Inspiration 10:05 - The Concept of 1% Improvement 14:27 - The Importance of Daily Rituals 15:02 - Quantifying Small Improvements 19:17 - Significant Emotional Events and Conditioning 20:43 - The Power of Simplicity 22:12 - Choosing the Right Discomfort 23:09 - Building Momentum 24:21 - Conclusion and Where to Learn More ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How to Conquer Chronic Illness Without Shitting Your Pants
03/05/2024
How to Conquer Chronic Illness Without Shitting Your Pants
Summary: In this episode, Jeremy and Zach discuss Zach's prolonged illness and his decision to finally take antibiotics. Zach explains his reservations about antibiotics, including the potential for antibiotic resistance and the negative impact on the gut microbiome. He also shares his struggles with being unable to pursue his usual activities and the importance of gratitude and self-compassion during this time. The conversation touches on the use of medication for various conditions and the need for caution and informed decision-making. The episode concludes with a humorous discussion about the potential side effects of antibiotics at Disney World. Takeaways: Antibiotics should be used judiciously and only when necessary to avoid contributing to antibiotic resistance. Antibiotics can have negative effects on the gut microbiome and may cause disruptions in the digestive system. Gratitude and self-compassion are important during times of illness and can help maintain a positive mindset. It is essential to consider the potential side effects and risks of medication before deciding to take it. Chapters 00:00 - Introduction and Zach's Illness 02:04 - Zach's Beef with Antibiotics 03:19 - The Side Effects of Antibiotics 04:01 - Zach's Struggles with Being Sick 05:24 - Gratitude and Self-Compassion 06:14 - Finding Good in the Bad 09:20 - Zach's Experience in Seattle 12:12 - Zach's Thoughts on Medication 13:31 - The Usefulness and Limitations of Antibiotics 14:59 - The Side Effects of Antibiotics ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How to Stop Feeling Anxious, Overwhelmed, and Burned Out
02/27/2024
How to Stop Feeling Anxious, Overwhelmed, and Burned Out
Summary Do you feel overwhelmed and extremely stressed at your job, desperately gasping for air at the end of each chaotic workday? If so, you can benefit from learning research-backed tools to establish healthier work habits, take back control of your schedule, and give your mind and body the breaks they desperately need. In this episode, we share our best practices for managing work stress, including re-prioritizing your to-do list, scheduling necessary breathers, and establishing reasonable communication expectations. Listen now to discover simple yet highly effective ways to tame work anxiety, prevent burnout, and transform your office experience. Takeaways Prioritizing tasks using the Eisenhower Matrix Taking regular breath breaks to stimulate your nervous system Establishing healthy communication rhythms and boundaries Using alarms and timers to enforce work/life balance The importance of movement and exercise during the workday Learning to manage unrealistic internal pressures and expectations ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How To Overcome Past Conditioning and Believe In Your Potential, with Jared Ganem
02/20/2024
How To Overcome Past Conditioning and Believe In Your Potential, with Jared Ganem
Summary Many men struggle with finding their true purpose and living up to their full potential due to past trauma, limiting beliefs, and unhealthy conditioning. Jared Ganem hit rock bottom after his dream of becoming a pro wrestler was crushed, sending him into a downward spiral of unhealthy relationships, and deep debt. Jared shares his incredible comeback story and the personal development work he did to rewire his mindset, heal from past trauma, and regain his sense of purpose. He mapped out the 7 levels of self-mastery to help men unleash their true potential. If you want to stop just going through the motions and finally create the life of purpose you desire, don't miss Jared's wisdom on this episode. Takeaways Personal growth is the rate at which you can accept something different about yourself. Purpose should come from within and be tied to your values, not external factors. Changing your identity and rewiring conditioning and beliefs are crucial for personal transformation. Men's issues are not exclusive to men; everyone faces challenges and can benefit from self-mastery. Chapters 00:00 - Introduction and Background 03:10 - Hitting Rock Bottom 06:04 - Discovering True Purpose 08:47 - Losing Identity and Purpose 10:14 - Clawing Out of Rock Bottom 14:04 - The Power of Changing Identity 18:21 - Rewiring Conditioning and Beliefs 20:42 - The Seven Levels of Self-Mastery 25:22 - Men's Issues and Toxic Masculinity 34:25 - Conclusion and How to Connect ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How to Change Your Entire Life by Changing 5% of Your Day
02/13/2024
How to Change Your Entire Life by Changing 5% of Your Day
Summary In this episode, Jeremy and Zach discuss the importance of taking care of yourself and how making small changes can have a significant impact on one's life. They emphasize the power of changing just 5% of your day and how it can lead to positive transformations. They also highlight the value of finding one hour each day to dedicate to self-care and personal development. The conversation explores the snowball effect of habits and the need to find a balance between pushing oneself and being compassionate. They stress the importance of being present in the moment and letting go of worries about the past and future. Takeaways Making small changes can have a big impact on your life. Finding one hour each day for self-care can lead to positive transformations. The snowball effect of habits can either lead to positive or negative outcomes. Finding a balance between pushing oneself and being compassionate is crucial. Being present in the moment and letting go of worries about the past and future is empowering. Chapters 00:00 - Taking Care of Yourself 04:16 - Changing 5% of Your Day 05:42 - The Power of One Hour 08:00 - The Snowball Effect 09:22 - Finding the Balance 10:19 - Rolling with the Punches 11:15 - Being Okay Right Now 13:13 - The Fool's Errand 14:05 - Wrap-up and Call to Action ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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The Full Body Workout You Can Do At Home In Just 20 Minutes, with Bruce Smith
02/06/2024
The Full Body Workout You Can Do At Home In Just 20 Minutes, with Bruce Smith
Summary Have you ever longed for that blissful feeling of gliding across a misty lake at dawn, immersed in nature’s peace? Like many, you may lack the hardcore dedication real rowing demands yet crave the full-body joy and mental clarity it unlocks for devotees. Today US National Team rowing coach, Bruce Smith shares his innovative solution for casually accessing rowing’s many benefits in your own living room. Intrigued and ready to elevate your workouts? Listen to hear this game-changing fitness hack granting water’s magic healing effects without the 4am wake-up call. Takeaways Rowing engages multiple muscle groups and provides a full-body workout. Hydrow's rowing machine simulates the feeling of being on the water, providing an immersive experience. Personalization and motivation are key factors in maintaining a consistent exercise routine. Hydrow offers a variety of fitness programs, including yoga and strength training, to cater to different needs and preferences. The mind-body connection and the experience of nature are important for mental health and overall well-being. ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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Try This Journaling Method To Prove You Are Who You Say You Are
01/30/2024
Try This Journaling Method To Prove You Are Who You Say You Are
Summary Are you tired of trying to hype yourself up with affirmations but still feeling self-doubt creep back in? Struggling to believe you can actually become the person you want to be? Jeremy explains how to bridge the confidence gap by accumulating proof of progress through a simple journaling method. Listeners will understand how to track tiny gains towards goals, hold themselves accountable when they stumble, and actively build motivation by celebrating small wins. If you're ready to do the work of intentional personal growth rather than just visualize it, don't miss Jeremy's insights on confidence built on evidence, not perception. Takeaways Building confidence requires a stack of undeniable proof of one's capabilities and accomplishments. Journaling can be a valuable tool for personal growth and accountability. Tracking both hard things overcome and areas where one falls short can provide valuable insights and motivation. Practicing gratitude throughout the day can help shift focus towards the positive. Chapters 00:00 - Introduction and Overcoming Struggles 02:16 - A Different Approach to Journaling 03:43 - Building a Body of Evidence 05:40 - Tracking Hard Things and Shortcomings 08:03 - Gratitude Journaling ---- Resources Mentioned: ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How To Stop Believing the Lies You Tell Yourself, with Andrea Vallely
01/23/2024
How To Stop Believing the Lies You Tell Yourself, with Andrea Vallely
Summary Are you struggling to tap into real happiness and instead find temporary relief in unhealthy habits? Many of us cope with negative emotions in damaging ways, but true happiness already lies within us. In this episode, you'll learn to stop chasing external quick fixes, take responsibility for your experience, and unlock sustainable inner peace. Listen to this conversation with Andrea Vallely from Shift Happens, to understand the root of suffering and how to process discomfort in healthy ways. Topics Discussed: The illusion that happiness and peace come from external things How the world mirrors our inner state Techniques to calm the mind and body Taking 100% responsibility for your experience Suffering comes from believing external factors determine your peace "Decreating" old stories and beliefs that no longer serve you ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How to Take the First Step Back into Healthy Habits
01/16/2024
How to Take the First Step Back into Healthy Habits
Summary Are you struggling to get back into a workout routine after falling off track over the holidays? Many people lose motivation and discipline around health goals during busy holiday seasons. This can negatively impact both physical fitness and mental wellbeing. In this episode, you'll hear Zach and Jeremy openly discuss their own struggles to maintain consistent workout habits and the downward spiral effect it's had. Listen today to gain motivation, accountability tips, and a community of support to get back on track with your health in the new year. Takeaways Maintaining a consistent routine, including regular exercise, is crucial for mental health and overall well-being. Doing hard things and pushing through discomfort leads to personal growth and improved resilience. Start small and gradually increase the intensity or frequency of workouts to avoid overwhelming yourself. Seeking help and accountability from others can be beneficial in staying on track and overcoming challenges. Chapters 00:00 Struggling and Rock Bottom 03:19 Unraveling and Lack of Routine 06:47 The Importance of Working Out 09:43 Overcoming the Struggle 16:31 The Power of Doing Hard Things 17:21 Committing to Growth 19:35 Knowing Your Limits 21:28 Changing the Tune of the Podcast 22:59 Accountability and Help 23:28 Getting Back on Track After the Holidays 24:16 The Beginning of an Incredible Comeback Story ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How to Stop Worrying About Your Goals So You Can Make Real Progress
01/09/2024
How to Stop Worrying About Your Goals So You Can Make Real Progress
Have you ever chased rapid transformation only to burn out and give up just days later? Our tendency to seek drastic overnight changes sets us up for disappointment and failure. Sustainable growth comes from daily incremental improvements over time. Learn a simple mindset shift that makes positive change enjoyable and attainable. Discover how to turn self-improvement into a fun game you want to play. Understand why you should focus on evolution rather than transformation. Listen to this episode to begin your journey of conscious evolution through tiny daily upgrades. Topics Discussed: The common mistake of chasing rapid transformation Embracing evolution through small, daily improvements Making change fun by gamifying personal growth Overcoming beliefs that hold you back Building motivation through a growth mindset Creating sustainable habits with atomic steps ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How To Finally Start Achieving Your Health Goals with Joe Villegas
01/02/2024
How To Finally Start Achieving Your Health Goals with Joe Villegas
Do you ever feel overwhelmed trying to get in shape and don't know where to start? Many people struggle to build sustainable exercise habits and nutrition plans that lead to transformational results. This episode will provide you with a practical framework for lifestyle change, insights on the mindset shifts required for fitness goals, and tangible tips to hold yourself accountable. Listen to this conversation to discover small adjustments you can make today to unlock massive growth in your health and wellness journey. Topics Discussed: Getting started on a fitness plan Finding enjoyable workout routines Building healthy habits over time Working with personal coaches Optimizing sleep quality Creating accountability for goals Gym motivation strategies Goal setting frameworks Online resources for guidance Developing a growth identity Note: This episode was originally published on February 7th, 2023 ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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How to Unlock Your Creative Potential By Stealing Like An Artist, with Austin Kleon
12/26/2023
How to Unlock Your Creative Potential By Stealing Like An Artist, with Austin Kleon
Do you wish you were more creative but feel like you just don't have that natural talent? This common belief holds many people back from developing valuable creative skills over time. In this podcast episode, author Austin Kleon shares why creativity is a learnable skill available to anyone willing to put in consistent practice. You'll understand why creativity relies on making new combinations of existing ideas, how to push past imposter syndrome to take creative risks, and how developing small creative habits creates momentum. Listen to this interview to expand your perspective on human creativity. Topics discussed: Defining creativity Overcoming creative blocks Building creative skills over time Pushing past imposter syndrome Developing a creative process Finding inspiration in others' work Building an audience for your work Balancing creativity and daily life Note: This episode was originally published on Aprinl 19th, 2022. ---- GUEST WEBSITE: ---- MORE FROM THE FIT MESS: Connect with us on , , , , and Join our community in the ---- LINKS TO OUR PARTNERS:
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