How To Be Awesome At Everything Podcast

The How To Be Awesome At Everything is a podcast about our journey to be the best that we can in everything we do. To be intentional about how we spend our time and how we treat our bodies and how the thoughts that we think and words that we say create the world that we live in. What started as a folder of life lessons to share with her kids one day has become a podcast with over one million downloads. Always with a growth mindset, Lindsay presents topics that she thinks are worth hitting pause on life to focus on. She shares her successes (and failures!) in business and in life and her journey to be awesome at everything.

323. How To Be Awesome At Seeing Everything You’ve Done Up To Now As The Pre-Game 05/13/2025

323. How To Be Awesome At Seeing Everything You’ve Done Up To Now As The Pre-Game Quick story to explain this - I was testing out a new business and I was talking to my husband about this product and the cost of goods and profits and the industry and I was explaining about the strong positioning I’ll have in the marketplace and he was like many sold last month and what was the net profit? And when I told him - he’s like your time is worth more- that’s not big enough - and I’m like totally - but I haven’t even gotten started. He’s like but you have sales- I was like I know, but I’m in the pre-game like I haven’t even gotten started. I’m building the skills and knowledge in the industry to go out and hit a home run. In the process of explaining this to him, I unlocked SUCH a powerful frame for myself that I think will really help you too. This frame is genius for anything you’ve tried at but haven’t hit out of the park yet. In any bucket of your life. Record strong podcast episodes, make sales in your Etsy or Amazon business, lose weight, build stronger relationships with girlfriends- it can be applied to just about anything. It’s the UNLOCK to stop judging yourself for taking too long or not getting there yet or for the mistakes you made along the way. None of what happens in the past defines how successful you will be going forward - it was all prep work for the BIG move that’s about to come. Let's get into it!! Reframing Your Past: • How to shift your mindset to see everything you’ve done up until now as preparation, not failure. • Embrace your “warm-up reps” as necessary for your future greatness. • The power of process over perfection—show up with a growth mindset, not an outcome obsession. • Mistakes and slow starts don’t disqualify you—they qualify you. Quote: “You do not rise to the level of your goals. You fall to the level of your systems.” — James Clear ⸻ 2. The Power of the Pregame Frame in Business: • Why launching something small, testing, and learning the landscape is one of the most strategic things you can do. • Building muscle in the industry, even if the early results don’t look big yet. • Your pregame is your research lab—learn fast, fail small, adjust boldly. Quote: “Volume negates luck.” — Alex Hormozi ⸻ 3. Stop Judging the Timeline: • You’re not late—you’re just in the warm-up. • The world teaches speed, but mastery comes from depth and consistency. • Let go of artificial timelines and embrace your unique runway. Quote: “You can’t be upset by the results you didn’t get from the work you didn’t do.” — Mel Robbins ⸻ 4. Applying the Frame to Different Life Buckets: • Health: Every workout you’ve done, even sporadically, is a win. Your future self will use those reps. • Relationships: Conversations that didn’t go well taught you what you want in a friendship or partnership. • Parenting: The imperfect moments were actually preparation for the present version of you. • Creative Work: Podcasts, posts, or projects that felt “meh” were the training ground for your voice. Quote: “Sometimes you win. Sometimes you learn.” — John C. Maxwell ⸻ 5. The Real Work Begins When You Decide to Stop Judging Yourself: • Self-compassion is your rocket fuel. • You’re not behind—you’re building traction. • “I haven’t even gotten started” becomes your permission slip to go bigger. Quote: “Don’t attach your identity to the version of you that had to survive.” — Jay Shetty ⸻ 6. Invite Your Listeners to Do This: • Write down a list of things you’ve “started but not mastered.” Then re-label them as “Pregame Practice.” • Celebrate what you’ve learned—not just what you earned. • Choose one area to now move into game time with fresh energy. Take the time to be kind to yourself for anything big you are working towards and know that you are just warming up baby, the best is yet to come!! Check out Lindsay’s Weekly Planning System here: /episode/index/show/howtobeawesomeateverything/id/36543700

322. How To Be Awesome At The Vacation Reset 04/30/2025

322. How To Be Awesome At The Vacation Reset This episode is all about The Vacation Reset. How to come home, take a fresh look at your routine, and use everything you felt and experienced on your trip to make your everyday more fulfilling. So rather than having post-vacation blues you have this fresh perspective on everything - what you’re eating, what you’re spending your free time doing, and what makes you feel the most alive. It a post-vacation breakthrough podcast. 1. Why Vacation Is Such a Powerful Reset You break your routines naturally — new places, new foods, new experiences. You slow down and experience joy more intentionally. You're more present and tuned into how you actually feel. Mini Thought: → When you remove the autopilot of daily life, you notice what truly lights you up. 2. Coming Home: The Moment of Clarity You can feel what routines were serving you and which ones felt heavy. You’re often able to clearly see what you missed (the good stuff!) — and what you didn’t. Your nervous system resets — you realize where you were operating from stress without realizing it. Mini Thought: → Vacation gives you the contrast you need to upgrade your life. 3. How to Create Your Personal Vacation Reset Reflect: Ask yourself: What made me happiest on this trip? What did I not miss about home? Audit your life: What parts of your daily/weekly routines could feel lighter, freer, more intentional? Add in Micro-Experiences: Can you add mini "vacation moments" into your normal weeks (like trying new foods, spontaneous adventures, walks without your phone)? Declutter Your Calendar: Remove one thing that drains you. Commit to one thing that fills you up. Mini Thought: → Tiny changes = huge shifts in how your days feel. 4. Use Momentum Instead of Falling Into the Post-Vacation Slump Most people fall into the "Maui Blues" — they mourn that vacation life is over. Shift the story: Vacation isn’t the escape — it’s a preview of what more joyful living could look like. Plan small things you can look forward to each week (adventures, date nights, slow mornings). Keep something “vacation-inspired” going (sunsets, meals outside, afternoon walks). Mini Thought: → Build your real life to include the things you love about vacation life. 5. Fresh Eyes on Your Big Goals Being away from your normal environment clears your mental windshield. Look at your big goals again — are they still aligned? Or is it time to pivot? Use the renewed sense of energy and perspective to make bold moves or corrections. Mini Thought: → Fresh energy = a fresh roadmap toward what really matters. Action items!! -Make a list of what lit you up! -Notice what you didn’t miss about being away and what you dreaded coming back to then audit your calendar. -Make a playlist that reminds you of your trip to keep that vibe going. -Add something into your routine that you loved from your trip. Like reading 10 pages or a long walk after dinner. -Declutter one part of your space. -Try a food at home that you loved on vacation. -Think of tiny daily things that you loved there. Walking barefoot, eating more fruit, etc. Vacation isn’t just a break — it’s a gift of perspective. And the best thing you can do is bring that joy, that presence, and that clarity back into your daily life. Instead of mourning the end of vacation, use it as a launchpad for better habits, better experiences, and a more intentional, vibrant life. Every day can have a little bit of that vacation magic — if you design it that way. Thanks for listening, and here’s to your most awesome Vacation Reset yet! Here is a link to Lindsay’s 2.0 Calendar System if you want to tie this all together! /episode/index/show/howtobeawesomeateverything/id/36366050

321. How To Be Awesome At Not Snipping At Your People 04/02/2025

321. How To Be Awesome At Not Snipping At Your People Here are some key strategies to help you plan ahead, manage stress, and respond with patience instead of snapping at your loved ones: Why We Get Snippy & How to Prevent It Lack of Time = Lack of Patience – When we’re rushed, our tolerance drops. Planning ahead creates space for calmer interactions. Stress & Overload – When our mental/emotional load is too heavy, small things set us off. Managing stress proactively prevents snippy reactions. Not Meeting Our Own Needs – When we’re tired, hungry, or overstimulated, we’re more likely to react negatively. How to Plan Ahead to Avoid Being Snippy Buffer Time in Your Schedule – Give yourself 5-10 extra minutes before key transitions (leaving the house, dinnertime, bedtime routines) to prevent feeling rushed. Set a “Reset” Ritual – Before engaging with your family or team, take 30 seconds to breathe deeply, reset your mood, and remind yourself of how you want to show up. Identify Your Triggers – Notice when you’re most likely to snap (e.g., right after work, during morning chaos) and create a strategy for those moments (deep breaths, stepping away, music, or hydration). Pre-Communicate Expectations – Set clear expectations with your family/team about transitions or tasks to avoid last-minute stress (e.g., “We’re leaving in 10 minutes” vs. “Hurry up, we’re late!”). Use “I’m About To Be Snippy” Signals – Recognize when frustration is rising and call it out before reacting: “I need a second,” or “I feel overwhelmed, let’s pause.” Plan for Self-Care Daily – Even 5 minutes of alone time, movement, or quiet time makes a difference in emotional regulation. Create a Stress-Reducing Environment – A calm home or workspace (organized, decluttered, good lighting) reduces external stress triggers. Sleep, Food, Water Check-In – Low blood sugar or exhaustion makes snippy responses more likely. Prioritize good sleep, hydration, and balanced meals. Practice the 3-Second Rule – Before responding snippily, take three seconds to pause, breathe, and choose a response that aligns with your best self. Quick Fixes in the Moment The Smile Reset – Physically smiling (even if forced) can shift your mood. Walk Away Before You Snap – Give yourself 60 seconds to reset. Turn Snippy into Funny – If you feel irritation rising, flip it into humor instead of frustration. I hope this episode helps you to reframe your approach to stressful interactions so you can respond as the best version of yourself. Have an awesome day! /episode/index/show/howtobeawesomeateverything/id/35970625

320. How To Be Awesome At Tracking Your Best Days To Design More Of Them 03/18/2025

319. How To Be Awesome At Being Unaffected By Chaos 03/14/2025

318. How To Be Awesome At Having A Succeed-Or-Die-Trying Attitude 03/11/2025

318. How To Be Awesome At Having A Succeed-Or-Die-Trying Attitude This podcast topic might seem a little extreme, but I honestly think it’s the difference between planners and doers. Between amateurs and pros. It’s this attitude that I will succeed at this or I will die trying. Said differently - I won’t stop until it works. Because everything takes a long time and it will eventually work if you try hard enough and do enough repetitions and fail enough and learn enough lessons. Sometimes the original plan is what ends up working and sometimes you pivot 50 times and keep adjusting the plan until it’s the winning plan. I think this way of approaching anything you want to accomplish makes it so much easier because it’s accepting that it will be hard and sometimes painstakingly hard. But it’s removing the… if this works or it might It’s like … I’m all in going pro at this. It’s what I really want and I’m giving it 110% effort. I will succeed or I will die trying. -Success is inevitable if you refuse to quit. Most people fail because they stop. If you keep going, you win by default. -It’s supposed to be hard—difficulty filters out those who can’t handle it. If it were easy, everyone would do it. The challenge is what makes success valuable. -The only way to fail is to stop. As long as you’re moving forward, you haven’t lost. Keep adapting until you figure it out. -Skills and results compound over time—most people quit before they see the returns. The people who succeed are the ones who endure long enough for compounding to take effect. -Suffering is the price of greatness. You can either endure the pain of discipline or the pain of regret. One leads to success; the other leads to failure. -Successful people do the work even when they don’t feel like it. Motivation is fleeting. Discipline and consistency win. -Your mindset determines your outcome. If you truly believe you’ll succeed no matter what, your actions will reflect that belief, and success becomes inevitable. -Obsession beats talent every time. The most successful people are those who refuse to stop, not -There’s always a way—your job is to find it. If one path doesn’t work, try another. Resourcefulness is more important than resources. -The greatest competitive advantage is enduring longer than everyone else. Most people give up when it gets tough. If you don’t, you’ll be the last one standing—and that’s who wins. CHEERS to charging towards your goals with this succeed or die trying mindset! /episode/index/show/howtobeawesomeateverything/id/35622960

317. How To Be Awesome At Saving An Hour A Day 02/27/2025

317. How To Be Awesome At Saving An Hour A Day Most of us feel like we simply don’t have enough hours in the day to do all the things. To do the things we WANT to do and also the things we HAVE to do. Today we are talking through overall strategies we can use to make the most out of our days… and also very specific examples of ways you can do things more efficiently so that you simply have more time. If we can eliminate decision fatigue, schedule specific times for tasks, do things faster, do things ahead of time, eliminate things that don’t need to be done and batch work similar items together - we will wind up with the extra time we’ve been looking for! Let’s dive into all the ideas and find the extra time you need! Let’s go! One question that people ask me often is… how do you get so much done? And it makes me so happy because I work at it constantly and I love talking about it. So let’s do it. Best tactical way to see where you are spending unnecessary time - for one week- keep a log of what you do every 30 mins. Can be just a few words- but you’ll find out real fast where the lag is! -Only touch things once -Be ready for the day - clothes laid out, morning routine set (keep a list yesterday) -Have a wind down routine and stick to it -Have a plan for the day ready when you wake up. -It’s easier to avoid distractions and stick to the plan. -If something takes 2 minutes or less, do it right away, don’t add it to a list. -Batch similar items together. Answer your emails all at once. -Have a system that you use to run your days. -Limit decision fatigue with things like meals and getting dressed. -Create a “home” for everything in your home. So much time is lost finding things. -Automate anything that can be like bills, etc. -Unsubscribe from emails you don’t need. -Turn off notifications you don’t need. -Work on sprints for high focus. 25 mins on, 5 mins off. Pomodoro technique. Set a timer. -Outsource or delegate- virtual assistant, babysitter time, grocery delivery. And more specifically… -On emails -On laundry -On groceries -On getting ready in the morning -On prepping for your morning- know what you will wear and eat. -On household clutter - set a timer for 10 mins a day to declutter- then big piles never come up. -On replying to texts and emails- use voice to text and do them twice a day. -Set-up tomorrow the night before! Setup priorities so you have a clear direction when you wake up and other people don’t decide for you how your day will go. Episode 259 is a very specific one on how to save time by not running errands. We live in the greatest time ever to be alive and there are just so many opportunities and so many ways we can be distracted and wander around or we can be hyper focused and productive. Let’s work to find that hour a day then fill it with things that make us feel so fulfilled and awesome! /episode/index/show/howtobeawesomeateverything/id/35446770

316. How To Be Awesome At Becoming Unoffendable 02/14/2025

315. How To Be Awesome At Designing Your Days Using The 2.0 Habit System 02/07/2025

315. How To Be Awesome At Designing Your Days Using The 2.0 Habit System This podcast episode is a full education on how habits work and what experts say about the importance of planning and consistency and how to set yourself up to do the tiny daily things that support your big goals. This is a walk through of the 2.0 Habits System that I created- so if you are already a part of our community - you’ll love learning more about how to really make the system work best for your life. If you’ve thought about organizing your days this way or you just want to learn strategies about being intentional about how you spend your time- you’ll love this episode. The 2.0 Method works over a long period of time because it includes the most important principles of behavior change. It takes what you already want to do and helps you create a system to do it and feel successful at it. We know that in 20 years we’d give anything to be this age again and this healthy and have this time. There’s no more waiting to train for a marathon, start writing a book, lift weights- whatever it is. There’s no perfect time to start anything - the perfect time is always today. Let’s talk through the science behind what we do and use that knowledge to create the perfect plan for you. A lot of this is being 100% truthful with yourself. It’s about pushing through when it’s hard and knowing its supposed to be hard - that means you’re on the right track. You’re going to get judgment as you change - even by people who love you - because it’s a reflection of what they are doing or not doing. For more info on the 2.0 System or to join the community- visit this site: Most of us feel like we just don't have enough time each day and each week. We know what we want to accomplish but we just don't know how to get there. Or we have this story of why we don't have the time or resources to get there. When in reality, these are often hurdles that we've created that don't actually exist. Every Sunday, you will fill out your Awesome Week book for the upcoming week. You take our priorities and goals (from the Deep Dive sheets) and simplify them into daily habits that you do consistently. By planning out your weeks this way, you have a proactive approach, rather than a reactive one (like most people do). You aren't basing your days on the emails or text messages that you get, but being very clear about how you want to spend your time. Then during the week, you just have to follow the plan. Less distractions, less scrolling, less wasting time and procrastinating. It's fulfilling in the short term on the daily, and even more-so in the long term. We know it’s a hundred tiny actions that make big things happen. (not one silver bullet) By focusing on the daily habits that move you forward, you stay focused (not distracted) and you feel fulfillment knowing that you are making progress each day. You make a strong plan on Sunday then throughout the week, all you have to do is execute. You’ve mapped out what actions you want to take to feel how you want to feel and be the person you want to be. Stick to the plan and you’re on your way to the best version of you, what we call 2.0. /episode/index/show/howtobeawesomeateverything/id/35185780

314. Really Awesome Valentines Ideas! 02/04/2025

314. Really Awesome Valentines Ideas! To me Valentine’s is so much more impactful when it feels like a season of extra love, rather than a mandatory date night on a certain day. At the entrance to our wedding in 2009, when I was 27 years old, I hand rhinestoned letters to go over the arch walking into our reception in Mexico that said CELEBRATE LOVE because that’s literally my life mantra. Love is what we all want to feel and experience and it’s one of the greatest life gifts. This podcast episode is all about ways to use this time to really have fun with your people - show them how much you love them and create special memories and traditions together. I have 45 creative ideas to share in this episode. A little bit of everything for every season and bucket of your life. Ideas for… Date Nights! do something that you would have done at the start of your relationship movie & dinner in on the couch each make a dessert each make each others fav thing that you make play a couples game with questions (might need wine to make this not cheesy!) School Class Parties! “what I love about you” for each child - a book or on the wall scavenger hunt Valentine’s Bingo frame with picture of child that they decorate and give to parents as a gift decorate your own bag or mailbox for Valentine’s Valentine’s obstacle course - like a fun relay with heart-themed challenges like carrying a candy heart on a spoon. Girlfriends Night! “board” party where everyone brings a board - chocolate board, taco board etc. cocktail tasting! Wine, champagne, tequila- always fun! sip & paint with a prompt like - what love means to me gift exchange - secret Santa style - set a budget and give love themed gifts Valentine’s Snacks! strawberry love boats – hollow out strawberries, fill with whipped cream and chocolate chips. Cupid’s Arrow Kabobs – Thread strawberries, marshmallows, and brownies onto skewers. Heart-Shaped Pizza – Let everyone make their own mini heart pizzas. Chocolate-Covered Pretzel Sticks – Dip in pink, red, or white chocolate and decorate with sprinkles. Love Bug Apples – Cut apples into heart shapes and use mini chocolate chips for eyes. Valentine’s Crafts! “Reasons I Love You” Jar – Fill a jar with tiny notes listing reasons you love someone. Thumbprint Heart Keychains – Use clay to create fingerprint heart keychains. DIY Love Coupons – Make personalized coupons for acts of kindness or fun activities. Heart Garland – String together paper or fabric hearts to decorate. Melted Crayon Heart Art – Melt old crayons into heart molds for colorful decorations. Fun Activities To Do At Home! Love-Themed Game Night – Play Valentine’s bingo, charades, or Pictionary with love-themed words. Family Valentine’s Bake-Off – Compete in making the best Valentine’s dessert. Candlelight Family Dinner – Dress up and have a fancy Valentine’s dinner together. “Secret Valentine” like secret Santa – Draw names and do a little gift exchange. DIY Valentine’s Photo Booth – Set up a backdrop and take silly or heartfelt family photos. Creative Gifts! photo book framed pictures basket of their favorite things themed basket - example: best sleep of your life, Chiefs fan, Starbucks basket etc. Ways To Make Kids Feel Extra Loved! Love Notes Countdown – In the days leading up to Valentine’s Day, place a heart-shaped note on their bedroom door each night with a reason why they’re special. Personalized Valentine’s Breakfast – Serve heart-shaped pancakes with their favorite toppings, and add a handwritten note or a small toy on their plate to start the day with love. Surprise “I Love You” Adventure – Plan a mystery outing tailored to what they love— example: a trip to their favorite park, a bookstore, or a DIY indoor fort with movies and snacks. Heartfelt Story Time – Write a short story starring them as the hero, highlighting their kindness, bravery, and love. Read it together and gift them a printed or illustrated version to keep. Valentine’s Mailbox – Set up a mini mailbox for each child and have family members leave notes, tiny treats, or hand-drawn pictures throughout the day. Ways To Make Your Lover Feel Extra Loved! A Love Trail – Leave little love notes, small gifts, or romantic clues around the house leading to a special surprise—maybe a candlelit dinner, a love letter, or a heartfelt video message. 52 Reasons I Love You Deck – Take a deck of playing cards and write a different reason you love them on each one. Bind them together into a “52 Reasons I Love You” flipbook. Memory Lane Date Night – Recreate your first date or a special moment in your relationship. Personalized Love Playlist – Curate a playlist of songs that tell your love story, include inside jokes, or remind you of special moments. Sneak it onto their phone and play it on Valentine’s! A Week of Thoughtful Surprises – Instead of celebrating just one day, spread out thoughtful surprises in the days leading up to Valentine’s Day—little love notes in their bag, their favorite coffee waiting for them, a midday love text, or a planned romantic evening. Cheers to CELEBRATING LOVE!! /episode/index/show/howtobeawesomeateverything/id/35142145

313. How To Be Awesome At Obsessing Over The Small Things 01/29/2025

313. How To Be Awesome At Obsessing Over The Small Things This is one of those things that I wish I would have understood as clearly in my 20s and 30s as I do now in my 40s… but I guess that’s living and learning. It’s the understanding that the small things are what matters. The small things we do or don’t do everyday. It’s what Warren Buffet describes as the power of compounding interest. It’s building a little snow ball and rolling it down a very long hill. It’s slow then it’s fast. This is my problem with the whole - don’t sweat the small stuff thing. I appreciate not having anxiety and worrying about every little thing but at the same time - when you give yourself a pass on the habits that would add up to the person you want to be - things like - making the sales calls, lifting weights, eating healthy, taking your supplements, doing regular doctors visits, having the uncomfortable conversations, avoiding toxic things in the environment and toxic people… You miss the little things - that add up to the big things. We’re unpacking it today! You wake up one day with a chronic disease and you’re like when did this happen? It started 20 years ago. When did this happen? It happened today! It’s the TINY decision you decided to do or not do that didn’t seem like it mattered. It compounds - and it’s almost invisible. It’s slow then it’s fast. That’s why it’s so easy to overlook the small things. If you are competitive like me - know that most people overlook the small things - which gives you a competitive advantage if you obsess over the small things. This mindset change is everything. It’s realizing that small actions - hundreds of small actions stack up over time to create big change. Here are some examples across different areas of life: Personal Development * Reading for 10 minutes a day: Over a year, this adds up to about 12–15 books, enriching knowledge and perspectives. * Journaling one line of gratitude: Shifts mindset to focus on positivity and resilience. * Writing down one lesson learned: Helps build wisdom and awareness through reflection. * Practicing deep breathing for 2 minutes: Builds mindfulness and reduces stress, with lasting effects on mental clarity. Health and Wellness * Stretching for 5 minutes: Enhances flexibility and prevents injuries over time. * Taking the stairs: Improves cardiovascular health and builds strength in small ways. * Drinking a glass of water first thing in the morning: Boosts hydration and kickstarts metabolism. * Adding one vegetable to meals: Slowly shifts your diet toward more whole, nutritious foods. Relationships * Complimenting or appreciating one person daily: Strengthens connections and builds goodwill. * Spending 5 distraction-free minutes with loved ones: Deepens emotional bonds over time. * Sending a quick check-in text: Maintains friendships and relationships without requiring large time commitments. Professional Growth * Writing or brainstorming for 5 minutes: Over time, this can result in innovative ideas or improved skills. * Networking with one person weekly: Grows a professional network exponentially over time. * Learning one new word or skill daily: Adds up to 365 small improvements in a year. Financial Habits * Saving a small amount every day: Even $5 daily grows to $1,825 in a year, which can compound further with investments. * Tracking one expense daily: Builds financial awareness and helps identify patterns over time. * Skipping one impulse purchase: Redirecting that money toward savings or investments compounds into financial stability. Creativity * Doodling or sketching for 2 minutes: Enhances creativity and visual thinking skills. * Capturing one photo a day: Trains your eye to see beauty and inspiration in the mundane. * Writing 50 words daily: Adds up to a novel in a year! Remember it’s building a little snow ball and rolling it down a very longgggg hill!! /episode/index/show/howtobeawesomeateverything/id/35061670

312. How To Be Awesome At Not Giving Away Your Free Time 12/30/2024

312. How To Be Awesome At Not Giving Away Your Free Time When someone asks you if you can attend an event or party or get together, what’s the first thing you do? You check if you’re free! If you’re available at that day and time. And then, if you are free, you’ll probably say yes. How could you say no, you aren’t busy then. This is where it happens! We feel like we owe it to them to go, because we aren’t busy. But we could end up spending that half a day doing something really fulfilling and invigorating, instead of going to the obligatory baby shower for our cousins friend. I think we often feel like there just isn’t enough time in a day, because we are giving too much of it away! This podcast episode is the best reminder of how precious your time is and the best strategies for deciding how you spend it. Let’s go! Here’s the deal with how you decide how to If you don’t want to go, don’t go. Alex Hormozi said- Just because you have free time, doesn’t mean that anyone who asks for it is entitled to it. If you see that you have an empty day, mis people assume if someone asks for that time, its theirs. Its only not theirs when someone else has claimed it Which means that your time only belongs to other people. And then you’re surprised that your investment of time has yielded nothing for you. You’ve given your most important asset - your time. Your calendar is the best way to tell where you are going to be in a year. You can see by what you are doing today, what your life will look like in a year. The life that you are living today is a result of the work you did 6-12 months ago. Just like people want an immediate reward, they see their current condition as a reflection of what you’re doing today. It’s not - it’s a reflection of what you did 6 months ago. It helps you make better decisions with your time now. Going to the gym is the best example! The change isn’t immediate. If you skip all of your workouts, you don’t see or feel it right away- but you do in 6 months. It also works the other way. /episode/index/show/howtobeawesomeateverything/id/34662735

311. How To Be Awesome At Leveling Up Your Life With Four No’s 12/27/2024

311. How To Be Awesome At Leveling Up Your Life With Four No’s Here’s how it works. Every Sunday when you are planning out your week, you decide on what your four no’s will be. These are things that you just won’t do. It works so well because it’s not making this big list of things you have to do - like go to the gym for an hour a day, set aside time and a quiet space to meditate- while I love all things like that too- what we are talking about today is so much easier because it doesn’t require more time or energy. It just requires discipline and self control to not to the thing. Here are examples… Maybe you had the worst hangover last week - and it’s happened a lot lately and you’re over it - so one of your Nos would be… NO more than 2 drinks in a night. Other examples… No scrolling social media in bed No eating past 7pm No hitting the snooze button All things that make you better- make you feel better, more productive, healthier. I’m sharing my current four No’s and lots of examples to get you thinking about how you can set-up these rules in your life to help you get to exactly where you want to be. Without doing anything at all, you just have to set limits and say no to things. Why 4? 5 is too many and 3 is too few My current ones: No distracted communication No phone or social media or scrolling before bed or when I wake up No food past 7 No eating at the fridge Examples No raising my voice No fast food No negative self talk No negative talk about others No refined sugars or starches No checking emails constantly No skipping breakfast No clutter No processed foods No sitting for more than 2 hours at at a time No eating in the car No more than 2 cups of caffeine No multitasking No overcommitting Here is a link to my 2.0 Habits System that I talk about: Here’s how you figure out what yours are… Just ask yourself, what would make your days better? What would get you going to your goals faster? It works in all buckets of life. If you are distracted and not getting enough done, set limits there. Many of my current issues are around food and eating right now. But then those will regulate and they will be about other things. The key is - making a promise to yourself that you will stick to it. And every time you do, its like a vote for the person you want to be. It’s deep self confidence that nobody knows about, but you do. You become a person that does what you tell yourself you are going to do. It gives you strength in all areas of life. When we let our emotions dictate our actions - We have to be consistent to see change and this sets us up for that. Emotions are changing and inconsistent. So by setting up these nos - you creating consistency even when you’re emotions aren’t. Most people are going through life on auto pilot. If they are annoyed by something or feel a negative emotion or don’t feel 100%, they use it as an excuse to not stick to their standards. They make bad choices and don’t do things that align with their goals and priorities. Because it feels good now- but feel even worse later. Now I over drank AND I broke a promise to myself. Your emotions can’t determine your actions if you want to be extra ordinary. We know that for sure. Doing things this way, you choose what you know is right for you, regardless of how the day is going. It helps you do what you need to do, even when you don’t feel like it. I tell myself, this isn’t hard… I don’t have to actually DO anything. I can certainly just not do this thing. I’m all about FREEDOM and the crazy part is - freedom comes from discipline and structure. And it helps us raise our standards for ourselves. These NOs become our standards. And we keep these standards even when we’re tired or in a bad mood or whatever it is. Set standards that make you proud of yourself using this system and accept nothing less. As you move through the weeks, you’ll find that some of your 4 NOs become automatic and you replace them with 4 new Nos. Things you decide you will not do, because you have this high standard of yourself. You just won’t break the promise to yourself. And now you have this whole new set of standards that you have for yourself. CHEERS!! To designing your NOs to level up your standards and your life! /episode/index/show/howtobeawesomeateverything/id/34575720

310. How To Be Awesome At Having YOUR Most Awesome Holiday💚❤️ 12/22/2024

309. How To Be Awesome When Someone Says Something Hurtful 12/19/2024

309. How To Be Awesome When Someone Says Something Hurtful I just learned these two BEST strategies for responding when Notice I said respond not react because we know the longer we can space out the action or comment and our reaction the more control we have. These two strategies will teach you HOW TO RESPOND when someone belittles you or says something disrespectful. And then best part is, you leave the situation having handled it with confidence and control - and you haven’t lowered your standards for yourself - like the other person likely did. These are skills that you have to think about BEFORE you’re in the situation so when the situation happens, you’re ready!! I learned these 2 strategies from Jefferson Fisher, a trial lawyer and an expert on communication. Have them repeat it Ask them if this is their intention with this When someone is belittling to you or says something hurtful- make them repeat it. They are trying to get a reaction out of you. When you ask them to repeat it - they don’t get that reaction/ that response time. It takes the fire out of it and flips it on them. They don’t want to say it again - the spotlight is on them! THEN ask question of intent. Did you say that to hurt me? Puts a mirror on them. You don’t have to respond or react at all!!! It handles it!! You don’t have to figure out how to respond to something you dont want to respond to. Did you say that to offend me? Usually it’s no no no I didn’t mean to!! I’m just kidding - you don’t need to be so sensitive etc. You’re not going to believe how good this is!!! Two skills that you have to think about BEFORE you’re in the situation so when the situation happens, you’re ready!! Listen - some of these comments could come from good people with good intentions. But it doesn’t always translate this way. It’s your job to respond in a confident way without it rattling you or making you depressed. Because we know people opinions have so much more to do with them, than us. And know!!! Don’t lower your standard of yourself because someone else lowered their standard of themselves. Next time this happens to you, you’ll be ready to handle it in the most awesome way possible! /episode/index/show/howtobeawesomeateverything/id/34536640

308. An Awesome Holiday Episode On Perspective 11/29/2024

307. How To Be Awesome At Creating A Special Connection With Each Child 11/17/2024

307. How To Be Awesome At Creating A Special Connection With Each Child Whether you have one kid or 5 kids or you don’t have kids but plan to one day… this podcast episode is filled with ideas for you to really connect with each child - starting at any age. Life is busy and the months go by quickly. I’ve learned just how important it is to slow down and be mindful of the relationship and connection that you have with each child and how it changes as they get older. My goal in this episode is to give you lots of ideas of ways to really connect and stay connected with your child. Ideas that will really get you thinking about how you can insert the best ideas for you, into your daily lives. I believe so much that an extra ordinary life comes largely from taking ordinary moments and making them extra ordinary and this episode is filled with so many ways to do just that with your babies. **Lots of ideas… 1:1 time consistently Leave out something to do together (book or football etc) Do what they are interested in Ask questions that are open ended and curious Show your love in the way that resonates most with them Celebrate tiny wins- things you wouldn’t normally celebrate Learn a new skill together Share a hobby Create traditions with each child (ex: Sunday am pancakes) Work together on a charity project Frame pictures of them that represent special accomplishments or moments Projects that live on like a time capsule (digital or actual) Dream day together - make a list, look forward to it, do all of the things on the list Plan dream playdate together for their friends Plan their birthday parties together Start a small business, podcast or blog together Go on walks after dinner - low pressure environment Make a seasonal bucket list (summer bucket list to go zip lining etc) LAUGH! Plan vacations / adventures **With each kid have a… TRADITION once a week or once a year SONG that is theirs/yours THING that is yours (star, magic, champion etc) OUTING to look forward to **Things to avoid… Always solving everything for them Dividing your time with technology Be curious and not judgmental Allow them space to fully be who they are **How we can use what we know about habits to make this all happen! Anchor to exiting (after brushing your teeth..) Start tiny - 2 minutes of something Focus on behavior, not outcomes Be flexible - helps you be consistent Change your physical space Just start- build on small wins - momentum Focus on doing, not perfection CHEERS to having the most awesome connections with your awesome kids! /episode/index/show/howtobeawesomeateverything/id/33960582

306. How To Be Awesome At Turning The Worst Thing Into The Best Thing 10/21/2024

306. How To Be Awesome At Turning The Worst Thing Into The Best Thing Every year around my birthday I’m like, ok, what’s the secret unlock at this age? Like what have I learned and what I am doing that makes the biggest difference in my life? This year, that skill that I’ve unlocked in myself this ability to turn what feels like the worst thing, into the best thing. In a very practical and realistic way. So aside from anything really really sad in life, this strategy allows you to get out of thinking and saying how much this sucks or is unfair or is the worst thing that could happen. And flipping it to- how could this become the best thing? I’m going to fully explain it because once you set yourself up like this - it’s crazy how you can see the same situations completely differently. It’s saying to yourself, this sucks, and it’s not at all what I wanted. But, how could it actually be the best thing? You have to listen to this full episode - it’s 20 minutes or so that will change the way you react when things go sideways. Things that are awful - like getting fired or someone breaking up with you or you don’t get the promotion or don’t get into the college or high school that you wanted. You sprain your ankle and can’t workout for 3 months and it’s your favorite thing.. This is what we know for sure… Bad things happen. People dont know how to cope. And they allow one bad thing to snowball into more. THIS IS THE UNLOCK! Bad things suck. The only thing worse is letting one bad thing ruin many good things. One bad thing happens and the way you operate afterwards is what more bad things happen. Because really… things aren’t good or bad- they just are. It's becoming anti fragile as we go. People often dont know how to cope with bad stuff. Thats how you end up with this weird spiral with more bad things happening. People dont know how to manage their emotions so they just react. The more I try to create space between how I feel and what I do, the more I've been able to control my outcomes in situations. It’s a superpower, I’m telling you. The next time something in your life sucks, ask yourself, how can this actually be the best thing ever? /episode/index/show/howtobeawesomeateverything/id/33555827

305. How To Be Awesome At Planning The Most Magical Cakes 10/04/2024

304. How To Be Awesome At Making Honesty Your Superpower 10/01/2024

304. How To Be Awesome At Making Honesty Your Superpower It may sound obvious, but honest, like real saying what you think, I’m obsessed with being honest and direct because it does so much for you. If you need to tell someone how you really feel or cancel on some thing or decline an invitation, be honest. Be kind and considerate and compassionate and have empathy… all those things. But just be honest. Even if it stings for a second people will respect your honesty and It’s hard to be mad at the truth. Honesty is a superpower because it allows you to go to sleep without crumbs! You sleep well knowing you don’t have little stories to make sure you keep up with or the pressure of doing something that you really don’t want to do because you weren’t honest from the beginning. Oh my gosh how much less complicated things are when you are direct and honest. Rather than calling a friend or thinking about something for days- you know how you feel - be direct and honest and move on to the next. Most things aren’t actually as big of a deal as we make them out to be. You don’t have little white lies to keep track of, and you don’t hold on to the burden of things. Think about how much more effective it is to talk to someone directly about something that is bothering you rather than not talk to them and talk to other people who can’t do anything about it and it just makes the problem bigger and stirs up complication. Often times, when you go straight to the source and you are honest, you can clear up miscommunications really quickly. Being honest doesn’t mean just saying the first thing that comes to mind and bulldozing other peoples feelings. To me it’s completely the opposite. When I think about what’s the best solution or the best way to handle a situation, it’s simple. Just be honest. If someone asked me to invest in a company, and it’s not a good fit, I tell them that rather than making up an excuse, that’s not true Examples! At work! Direct approach: “Your report had a lot of valuable information, but the formatting and structure made it difficult to follow. We need it to be more organized to ensure clarity.” With empathy and compassion: “I can see how much effort you put into this report, and that’s really appreciated. I know making adjustments might feel like extra work, but a clearer structure will help showcase the quality of your insights even more.” With kids! Direct approach: “You can’t stay up past your bedtime. It’s not allowed.” With empathy and compassion: “I know you really want to stay up longer and finish your game, but you need rest to feel good tomorrow. Let’s set a time to finish it tomorrow after you’ve slept well.” Direct approach: “You didn’t clean your room, so you can’t go to the party.” With empathy and compassion: “I can see that cleaning your room wasn’t fun or easy, but it’s important to follow through on your responsibilities. Since you didn’t finish, you won’t be able to go to the party today, but we can plan something fun when you finish it later.” Direct approach: “You hit your brother, and that’s not acceptable.” With empathy and compassion: “I saw you hit your brother, and that’s not okay. I understand you were upset, but hurting others is not how we solve problems. Let’s talk about why you were angry, and we can figure out better ways to handle those feelings next time.” With spouse! Direct approach: “I don’t feel like you’re meeting my emotional needs.” With empathy and compassion: “Lately, I’ve been feeling like I need more emotional connection between us. I know we’ve both been busy, but I really miss the deeper conversations we used to have. Can we find some time to reconnect and share more with each other?” Direct approach: “You’re not doing your share of the housework.” With empathy and compassion: “I’ve been feeling overwhelmed with the housework lately, and it seems like I’ve been taking on more of the load. I know we both have busy schedules, but could we figure out a way to balance things better? It would really help me out.” With friends! Direct approach: “You’re always late, and it’s frustrating.” With empathy and compassion: “I really value our time together, but it’s been tough when you’re often late. I understand things come up, but it would mean a lot if we could make more of an effort to start on time. Is there something I can do to help?” CHEERS to being your most awesome direct and honest self!! /episode/index/show/howtobeawesomeateverything/id/33285787

303. How To Be Awesome At Making One Change That Will Make You 10X More Productive 09/18/2024

303. How To Be Awesome At Making One Change That Will Make You 10X More Productive If you struggle with getting things done and being productive - I have one strategy, one change that will make you 10 times more productive. I love working with and studying high achievers and this one skill is something they all have. We’re going through how most people tackle tasks and make decisions and how high achievers do. And then, how you can start doing things this way right away. It’s one shift in how you do every thing, that changes the game. We are learning into the power of undivided attention, leading to more effective, efficient, and high-quality outcomes. Focus on one thing at a time - do it the very best you can, then move on. It’s mono-tasking at it’s finest. On the daily... Improved Quality of Work: When you dedicate your full attention to a single project, you can dive deeper into the details and nuances. This focused effort often leads to higher-quality results. For instance, a writer working on a novel without distractions is more likely to produce a well-crafted manuscript compared to if they were juggling multiple writing projects. Faster Completion Time: By concentrating on one task, you minimize the time lost to context-switching. For example, a software developer who focuses solely on debugging a specific piece of code can resolve issues faster than if they were constantly shifting between debugging and feature development. Enhanced Problem-Solving: Monotasking allows you to immerse yourself fully in a problem, which often leads to more creative and effective solutions. Consider an architect working on a building design; uninterrupted focus enables them to explore innovative solutions and address potential issues more thoroughly. Reduced Stress and Burnout: Handling multiple tasks simultaneously can be overwhelming and lead to stress. Monotasking reduces this strain by simplifying your workload. For instance, a project manager who tackles one project at a time can manage deadlines and expectations more effectively, reducing the risk of burnout. Increased Mastery and Expertise: Focusing on a single project allows you to gain deeper expertise and mastery in that area. For example, a researcher concentrating on one scientific study can develop a more nuanced understanding and contribute more significant findings than if they were dividing their attention among several studies. In the big picture, in the words of Alex Hormuz… “The only way to achieve extraordinary results is to focus on one thing at a time and become obsessed with it.” “Your ability to focus on one thing for an extended period of time is directly correlated with your success.” “Success comes from the ability to concentrate your energy and efforts on a single goal until it’s achieved.” /episode/index/show/howtobeawesomeateverything/id/33114982

302. How To Be Awesome At Having Strategic Reactions 09/13/2024

302. How To Be Awesome At Having Strategic Reactions In this episode, we are talking about having strategic reactions instead of emotional ones. All day every day we are faced with situations in which we have opinions and emotions. But that doesn’t mean we have to act on them. It may seem so foreign at first put overtime, it’s the most empowering thing, because your energy is not wasted, and you don’t have unnecessary headaches. Asking yourself two things - is this worth my energy and what is the end result I want? It takes training to not act on your emotions but it’s crazy powerful. You keep so much more of control of your life and the situations you are in. This episode will save you heartache, stress and will certainly get you more of what you want. Before you send the text or the email - sleep on it and decide in the morning. Emotions don't require actions! Thinking through- what happens AFTER this … is so helpful! What is the end result that I want? If you go nuclear on someone - We should think of the end goal in mind. I want them to not do that again. I don’t want them to retaliate. If you are trying to avoid retaliation, then it’s better not to throw the rock. Often times I just want to get the F out of the conversation. So how about just agree and move on. Examples: Someone says to you.. “You’re fit because you’re lucky. You have good genetics so it comes easy to you." You say, Ya, it’s nice. Maybe something triggers you politically. Maybe someone says something uncalled for or inappropriate. You should probably learn how to do ___ before trying it. Like what do you even know about it? You don't always have to set them straight or stand up for yourself. Control what you can control. THINK 2 steps ahead. Often times it’s honesty. Just tell the truth. It’s just so powerful for all stages of life. You have to separate you feeling something and you acting on something. You may feel angry at your co-worker but jabbing at them will only make your work life miserable. You have to resist things that might make you feel better in the moment. Create space and time! When you feel something and have the desire to act on it - since we want to make as logical of decisions as we can. If we make more logical decisions, we want to create space from when we feel and when we act. Just because you feel something doesn't mean to act on it. You’re most likely to regret decisions that you make immediately after something - your instant reaction. CHEERS to your super power of controlling your emotions and having strategic reactions! /episode/index/show/howtobeawesomeateverything/id/33039947

301. How To Be Awesome At Creating Special Moments 09/09/2024

301. How To Be Awesome At Creating Special Moments Let’s explore how we can transform ordinary experiences into extraordinary ones by leaning into the elements that make moments memorable. I’ve been trying to do this in my own life - making long drives that would otherwise be sort of boring - fun in some way. And setting up a little family game or activity during the day while the kids are at school for us to all play after dinner. I’m on this quest to make more lasting memories and have more connections with my people. Not get too caught up in routine and distractions that we forget to celebrate little wins and create more peak moments each week. I just read the book The Power of Moments by Dan & Chip Heath and this could not have come at a better time. Today we are talking about how you can inject elements of surprise and excitement and newness into everyday tasks. By breaking away from routine, amplifying high points, and focusing on emotional impact, we can turn the mundane into the meaningful and forge lasting memories that enrich both personal and professional experiences. Defining Moments: Moments that stand out in our lives are often characterized by their emotional intensity. They break from routine and are memorable. Four Key Elements: To create powerful moments, focus on these elements: Elevation: Moments that rise above the ordinary and create a sense of wonder or excitement. Insight: Moments that lead to a profound realization or understanding. Pride: Moments that highlight achievements and strengths, often marking milestones. Connection: Moments that deepen relationships and foster a sense of belonging. Elevate Ordinary Experiences: Inject elements of surprise, excitement, or novelty into routine activities. This could mean adding unexpected touches, celebrating small wins, or introducing fun elements to everyday tasks. Break the Script: Deviate from the norm to create memorable experiences. By breaking away from routine and introducing something unique or unexpected, you can make an ordinary moment stand out. Break the script - this is doing something that defies the expectation in the moment. To create more peaks! It can’t happen so often that it becomes the normal The Power of Small Moments: Even small, intentional actions can create meaningful moments, like personalized gestures or thoughtful acknowledgments. Celebrations: celebrating milestones can help create lasting positive memories and reinforce values. Designing Moments for Others: Think about how you can intentionally craft moments that will impact others positively, whether in personal relationships or in professional settings. The Role of Storytelling: Crafting moments often involves effective storytelling, whether in personal experiences or in shaping the culture of an organization. Leveraging Moments for Growth: Use impactful moments as opportunities for learning and growth, both personally and within organizations. Focus on Peaks: Identify and amplify the high points of an experience. Whether it's a significant achievement or a joyful event, emphasizing these peak moments helps make them more memorable. Create Moments of Pride: Highlight achievements and milestones to foster a sense of pride. Celebrating successes, no matter how small, can turn an ordinary occasion into a meaningful one. Foster Connection: Strengthen relationships by creating moments that deepen connections. This can be achieved through meaningful interactions, shared experiences, or personalized gestures. Use Rituals and Traditions: Establishing rituals or traditions can transform routine events into special moments. These practices provide structure and meaning, enhancing the significance of ordinary experiences. Design for Emotional Impact: Consider the emotional journey of the moment and aim to design experiences that resonate deeply. Whether it's through storytelling, thoughtful gestures, or creating a sense of awe, focusing on emotional impact can elevate ordinary moments. How to plan for these moments!! Calendar out your life and picture yourself doing the things! What would make it more special? A birthday- a massive poster card or game to celebrate the bday person. When planning, don’t fall back on how you do things - for everything. Keep some things the same - the ones that work best - then find new ideas for the rest. ASK your people and listen! By applying these strategies, you can transform everyday activities into memorable experiences that leave a lasting impression. Items mentioned in this episode... Darts- Cookies- Book- CHEERS to focusing on emotional impact to elevate ordinary moments!! /episode/index/show/howtobeawesomeateverything/id/32980867

300. How To Be Awesome At Planning Life Adventures With Your Tribe! 08/31/2024

299. 15 Awesome Messages To Say To Our Kids Constantly 08/19/2024

299. 15 Awesome Messages To Say To Our Kids Constantly I realized I wanted to have a few key things that I say to my kids all the time, that they will remember their whole lives. You know how special it is when someone says, oh growing up my mom always told me this… or my dad made sure I knew this… Parenting can be overwhelming and a lot just keeping up with the day-to-day. I sat down last week to write out the things that I’ve learned along the way that I think are the most important to help them be confident and strong and kind and grow up to be really awesome people. My goal in this podcast episode is to you give you lots of ideas of things to say to your kids over and over so it really sinks in. Here we go! 15 Awesome Messages To Say To Our Kids Constantly... 1 Make decisions and pursue passions based on what feels best to you. You define what success means to you. 2. Comparing yourself to other people will always steal your joy. 3 If you never speak unkindly of people, you never have to worry about it coming back to you. 4. The best way to make good decisions is to not put yourself in a bad situations. 5. Call me the second something goes sideways - I’ve got your back always. 6 Follow the rules and always be kind, but also live boldly and push limits. 7 Embrace all of your emotions and don’t label any as good or bad. 8 The more you fail, the more you are trying. Collect as many fails as you can and learn the lessons along the way. 9 Never say a word about your body that you wouldn’t say to your best friend about hers. 10 Give full effort to everything you do. 11 Family first, always take care of each other. 12 Don’t let little things that don’t matter in the big picture, get you too upset. 13 Make it your mission to be the one that helps someone who needs it. Sit by someone who is alone, volunteer and dedicate time to others. (The way to never feel entitled and see how most of the world lives) 14 You can become good at literally anything you want to be - you just have to be willing to work hard for it. Hard work, consistently can get you anywhere you want. 15 You are so incredibly loved 🤍🤍 /episode/index/show/howtobeawesomeateverything/id/32643427

298. How To Be Awesome At Becoming A 34 08/14/2024

298. How To Be Awesome At Becoming A 34 Ok let’s do it - what’s a 34? It’s the percentage of people who are happy and feel fulfilled in their lives. Leaving 66% of people- unhappy and unfulfilled. I love putting a number to it because it’s the best push when you’re scared. When it’s hard to start something new and risk failing… When it’s hard to say no to an event you don’t want to go to but everyone else is going… We know that what most people are doing isn’t working because the majority of people aren’t happy. They don’t feel joy and fulfillment and progress in their lives on the daily and in the big picture. We know a life that makes us feel excited and inspired isn’t just going to happen to us - we have to work for it and plan for it and design it. Today, we’re making a plan for becoming a forever 34. Getting out of our own way and out of our head, and doing more of things we love and less of things we hate. We’re making a plan to be the happy minority today. HOW I BECAME A 34… I started designing my days with intention. Realizing that it wasn’t just going to happen, nobody was going to do it for me and nothing was going to change if my habits didn’t change. I needed an actual SYSTEM to help bridge the gap between the life I wanted and the life I was living. A way to get super clear on my goals and then design a life based on those priorities. I needed a way to organize the habits I knew I needed to be doing and a way to avoid distractions, celebrate small wins and focus on consistency. I tried calendar books, habits apps, charts, notes on mirrors, lol basically everything. There wasn’t an actual habits system that helps you get crazy clear on your priorities and set big goals, then charge towards them daily. So I created one. And it’s awesome. It’s called 2.0 and it’s this awesome gift box filled with deep dive sheets, calendar books (one for each week) and other fun supplies to get you going and keep you on track. It’s a clear path to becoming a 34🚀❤️ This link takes you directly to a layout of how it all works📝✨ /episode/index/show/howtobeawesomeateverything/id/32581177

297. How to Be Awesome At Asking The Right Healthy Questions At Restaurants 08/02/2024

297. How to Be Awesome At Asking The Right Healthy Questions At Restaurants Let’s talk about how to order healthy at any restaurant and what are the right questions to ask, to get a delish but also good for you meal. Now, up front I want to be clear that I am all about loving what you eat, and having the special experiences and endulging- for sure! But for the majority of the time - I think we all feel the best when we fuel our bodys with whole foods and limit sugars, refined carbs and seeds oils. I’m going to give you tips if you are an easy order-er when you’re out- and also if you’re like me and have no problems being the person with the complicated order - so many tips for you too. In fact, if there’s ever a viral video of someone with like their wildly complicated order, 5 different friends will send me the same video. I laugh too because it’s accurate but hey I’ve learned what makes me body feel crappy and what makes it feel great and if my order has a few turns to get there, it’s worth it. TIPS! Research where you’re going ahead of time - pick places with healthier options. As you get into doing this, call and ask the questions before you go- that way you can order easier when you get there. Tips for the… Easy order-er -focus on protein -sauce on the side -extra veggies instead of a starch -lettece wrapped instead of a bun Complicated order-er -Cook with olive oil or avocado oil -Drinks - no refined sugar- ask for what fresh fruits they have -Fish - wild caught -Chicken - organic -Beef - grass fed beef or steak For dessert - bowl of berries - anything on top on the side please See if you can get something from breakfast menu like greek yogurt and fruit with granola on the side. And if you’re at a place that isn’t an experience- bring your own glass container! No shame in bringing your own yummy food if they don’t have the right thing for you! CHEERS to loving the healthy foods you are ordering out! /episode/index/show/howtobeawesomeateverything/id/32392457

296. How To Be Awesome At Exercise To Live Longer & Function Better 07/30/2024

296. How To Be Awesome At Exercise To Live Longer & Function Better Let’s plan your weekly workout schedule in a way that helps you to be your strongest and most functional self now, and also train for longevity and healthspan. The concepts I’m sharing today are from the book, Outlive, by Peter Attia. He takes this complicated topic- what forms of exercise are best for us… and makes it super clear. We are going through the 4 pillars and exact types of exercises you can do for them. I believe that there are so many ways to get to what you want in life- you have options so pick one that sounds fun. So giving you lots of choices and I’m also giving you exact examples of classes to take- if you want to use my favorite online platform - OBE fitness. Using Peter Attia’s 4 pillars as our guide to fitness will help us delay the onset of chronic disease, while also maintaining health span for as long as possible. Peter Attia outlines 4 different types of exercise: 1. Stability- the foundation of everything. It’s what allows you to pick-up 50 pounds off the floor without getting injured. It’s focusing on core strength (pilates), balance exercises (balance board or stability ball), functional movements (lunges and squats), progressive overload (challenging muscles through duration or resistance) and injury prevention (strengthen muscles around joints). 2. Strength- muscle mass and strength training. Lifting weights! A fall that will barely bruise you as a 30 year old can kill you as an 80 year old because you aren’t strong enough to survive it. 3. ZONE 2 cardio- aerobic efficiency - this is a steady state where you are cruising along at a sustainable pace. You should be able to maintain a conversation comfortably while exercising at this pace. 4. ZONE 5 cardio - VO2 MAX - an Aerobic peak, a short burst of energy like a HIIT workout. Attia says that all 4 pillars must be in your routine if you are exercising for longevity. Here are the types of classes to use on OBE for each type of exercise: 1. Stability- Sculpt 2. Strength- Strength & Power 3. Zone 2 Cardio- Low Impact HIIT & Dance Cardio 4. Zone 5 Cardio- HIIT & Boxing & Endurance As we age, we lose muscle mass and bone mineral density. Lifting weights prevents this which makes it an essential part of our longevity plan. Here is a link to Attia’s book: And to Lindsay’s 2.0 Master Course: Cheers to moving in the best way now… to plan for a long and healthy life! /episode/index/show/howtobeawesomeateverything/id/32343752

295. The 20 Most Awesome Ways To Become The Super Human Version Of You 07/25/2024

295. The 20 Most Awesome Ways To Become The Super Human Version Of You Today we are going through 20 things that I think we can all do- to become the super human version of ourselves. Some are biohacking strategies, others are mindset and some are the way we move and what we eat. They are all so good and backed by science done by actual experts on the topic. I just did a re-read of 3 of my favorite books on longevity and health Outlive, Lifespan & Superhuman and I’m bringing you what I think are the best habits we can all do, to feel great now and function the best as we age. There is so much information to sort through when it comes to this topic, my goal in this episode is to clear the waters and give you a cheat sheet for the best ways to get closer to the super human version of you and feel awesome! These things will not only help you to feel AWESOME! They are the natural medicine for…stress, exhaustion, constipation, low muscle mass, inflammation, headaches, trouble sleeping, brain fog, negative thoughts and feelings of wanting more out of life. Treat the cause, not the symptom! Click here to download and print your Super Human Cheat Sheet! (Emily is putting it as a blog on the site - please add in that blog link) Here are the Super Human Habits! 1. Get Sunlight 2. Lift Heavy Weights 3. Take Daily Vitamin, Creatine, Magnesium & Collagen 4. Get 7-8 Hours Of Good Sleep 5. Consume A High Protein Diet (eat more protein and bigger meals, eat less often and have less cravings) 6. Prioritize Hydration With Electrolytes 7. Stretch Daily (for recovery, longevity and flexibility) 8. Take A Cold Shower / Cold Plunge 9. Take A Hot Bath / Sauna 10. Protect Your Happy Headspace 11. Eliminate Everything Negative & Lean Into Positive 12. Do Some Grounding / Feel The Earth 13. No Screens Before Bed, No Screens At Wake Up & No Screens In Bed 14. No Food 2-3 Hours Before Sleep 15. Careful Of Your Liquid Calories (coffee drinks, juices, soda & booze) 16. Reduce Or Eliminate Refined Sugar And Carbs (fruit is the best alternative) 17. 10k Steps Per Day (movement throughout the day is key) 18. Get Uncomfortable Often & Do Hard Things (train to be tough & anti-fragile) 19. Create & Live By Your Own Definition Of Success 20. Have Fun & Laugh & Celebrate! (Invest time in building your tribe) /episode/index/show/howtobeawesomeateverything/id/32057967

294. How To Be Awesome At Becoming Anti-Fragile 06/11/2024

294. How To Be Awesome At Becoming Anti-Fragile Today we are making a plan to become tougher and less fragile. Because it puts us in the drivers seat. When we take full accountability for things and we resist the urge to fall into mindless scrolling or just going with whatever everyone else is doing, we’re planning for the long game. Taking lots of small risks and trying new things and pushing yourself and getting uncomfortable - it’s all conditioning you to be tough for life. So you are mentally and physically strong when you need to me. So when something hard is in front of you, you haven’t created this comfortable bubble that you live in that you just fall apart. I am on optimist to the extreme - so don’t take this as a negative - but just an honest observation - more and more people today are fragile and easily offended than ever before. That’s not the life we are working to create here - so let’s design our plan for being completely anti-fragile. How do we get tougher and less fragile? First, let’s unpack, where we are at and how we got here. Then, let’s make a plan to become anti-fragile. I’m finishing up the the book The Coddling Of The American Mind and it’s SO interesting. The authors explore why people are mentally weaker than they used to be and more emotionally fragile. A few key points that the authors make… In the last 15 years the public has become more emotionally fragile and young people in particular are less tolerant of any discomfort that comes their way. They talk about a few explanations that they have data to support that explain this… 1. Rise in helicopter parenting The assumption that parents need to watch their kids and protect them at all costs. 2. Philosophy of safetyism The belief that anything that can cause pain or suffering is ultimately harmful in the long run and can even be tramatic. 3. Lack of play The past few generations of kids have been so overloaded with schoolwork and extracurricular activities trying to get into a good high school and college that they haven’t had time to be kids, and it turns out that most mental and emotional development happens when they are playing. 4. Social media Social comparison, fear of missing out, constant connectivity and validation seeing are always that social media makes us more emotionally fragile. JOE ROGAN says… The hardest thing that has ever happened to you is the hardest thing that has ever happened to you. It’s so easy to win right now because most people are special snowflakes. Responses from social media: Everyone expects things at their fingertips with the Internet. Over parenting… In the 90s we got sent outside all day. Kids never have to struggle or just figure it out. Parents are too connected to kids. We are overstimulated with technology. Higher stimulation and emotions means faster to break down. Think we have more awareness and options more than ever to cater to comfort. Overprotective parenting and limiting exposure to the “hard” in life. The media telling us that everything our parents did was wrong. Definitely the younger generation has a difficult time managing stress and pressure. Not as much adversity to face, we embrace differences more than different opinions. Computers and less social interactions. Everyone gets a trophy. Lack of downtime in children. Too much screen time. We know more dangers than our parents did. I blame the Internet. Lack of basics In kids. One thing we know for sure - we must be anti-fragile to thrive. So knowing all this, how do we become anti-fragile? Here’s the breakdown.. We need to do harder things! Embrace uncomfortable too! Book: Antifragile Author Nassim Taleb Thoughts from this book! Do hard things because adversities make you grow Go through life as a flaneur Adopt an anti fragile life philosophy Make a plan for yourself and then stick to it. Build in redundancy and layers (no single point of failure) Resist the urge to suppress randomness Make sure that you have your soul in the game Experiment and tinker — take lots of small risks Avoid risks that, if lost, would wipe you out completely Don’t get consumed by data Keep your options open Focus more on avoiding things that don’t work than trying to find out what does work Respect the old — look for habits and rules that have been around for a long time #1 tip! Put tough people in your ears!! You have to be willing to look wrong/do the thing everyone else isn’t in the short term to look like a genius in the long term. As the old adage goes, when you do what everyone else does, don’t be surprised when you get the same results everyone else does. /episode/index/show/howtobeawesomeateverything/id/31706062

How To Be Awesome At Everything Podcast

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