One Percent Healthier

In this episode of the 1% Healthier Podcast, we get to learn from Timothy Bolen, an endurance coach and professional athlete, on how to improve your running performance, build endurance, and train smarter for races like half marathons, marathons, and HYROX. We dive into heart rate zone training, aerobic capacity (zone 2 runs), tempo runs, and race strategy, plus the mindset and discipline required to become a stronger, faster runner.If you’ve ever wondered why you’re not getting faster despite running more, this episode will teach you how to structure your running workouts, avoid common mistakes, and unlock your full potential.Connect with Tim Bolen: His Instagram Tim's Coaching Website: Excel and Beyond CoachingTim's 2gether We Live Organization🫐 Learn about 1% Healthier📩 Apply for 1:1 nutrition coaching with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⭐ ⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. If this podcast helped you, leave a review and share it with a friend who needs to hear this.Chapter Timestamps:00:00 – Introduction + Tim’s elite running background04:00 – Balancing fitness goals with career and life05:30 – Mindset, discipline, and eliminating excuses08:30 – Running fundamentals: why most runners train wrong09:00 – The importance of zone 2 (aerobic base training)13:30 – How heart rate zones actually work16:30 – How to structure your training phases20:30 – Tempo runs explained (and how to use them)24:30 – How to pace tempo runs correctly28:30 – Common mistakes when running faster32:00 – Anaerobic training + interval workouts37:00 – How to find your ideal race pace44:00 – Benchmark workouts to track progress47:00 – Training vs racing: mindset differences53:00 – Race strategy: pacing + negative splits56:00 – How to taper before a race01:01:00 – Mental strategies for running and racing01:06:00 – Finding your “why” during hard moments

FREE QUIZ: ⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ working out and eating healthy but aren't where you want to be? Take the quiz and find out why: ⁠⁠HERE⁠ ⁠ If you want to build muscle in the gym and get in shape, how should you eat? Should you eat carbs? Should you eat before workouts and how much? In this episode, I break down exactly what to eat before and after workouts for fat loss, muscle building, and all-day energy so you can stop under-fueling, boost performance, and finally feel strong, lean, and confident in your body.Related episodes: ⁠How to structure meals and snacks⁠🫐 Learn about 1% Healthier: www.onepercenthealthier.co⁠⁠⁠📩 Apply for 1:1 coaching with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⭐ ⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. If this podcast helped you, leave a review and share it with a friend who needs to hear this.For more of One Percent Healthier's tips, join the weekly One Percent Better Letters here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. This is my weekly newsletter where you learn one thing each week you can do to build momentum towards your health and fitness goals, to do the deeper work, and be 1% Healthier for life.Timestamps:00:00 – Why proper workout nutrition is the key to energy, fat loss, and muscle growth01:00 – Shifting from “burn to earn” to fueling your body for results03:00 – The “body battery” concept: why you feel exhausted and stuck05:00 – How under-eating sabotages muscle building and metabolism07:00 – Low energy availability: why eating less isn’t working08:30 – Why fueling impacts your workouts AND your daily life10:45 – What to eat before a workout for energy (pre-workout nutrition basics)12:00 – Simple rule: how many carbs you need before a workout13:00 – What NOT to eat before workouts (common mistakes)14:30 – What to do if you work out later in the day15:00 – What to eat after a workout for muscle recovery and fat loss16:00 – Easy post-workout meal ideas (protein + carbs)17:00 – How to recover faster and avoid energy crashes

Do you celebrate your wins? Or is it hard because you're not where you want to be yet? Let's talk about it. I’ll walk you through the ways celebrating wins impacts us, why we downplay our progress, and how to shift your mindset and appreciate who you are so you can stop playing small and start becoming the person you know you’re meant to be.Visit ⁠⁠www.onepercenthealthier.co⁠ to learn how you can eat healthy and be fit without dieting and all or nothing cycles.🫐 Book a single nutrition consultation here: ⁠⁠⁠⁠⁠⁠⁠⁠1:1 Game Plan⁠⁠⁠⁠⁠⁠⁠⁠📩 Apply for 1:1 coaching with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⭐ ⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. If this podcast helped you, leave a review and share it with a friend who needs to hear this.Timestamps:00:00 – Introduction: Why celebrating your wins matters01:00 – The power of momentum & starting before you’re ready04:00 – The “flowers” analogy: being present in your journey05:30 – Shifting from “I can’t” to “maybe I can”06:00 – Why we downplay our wins & fear being seen08:00 – Stop comparing: recognizing how far you’ve come09:30 – Reframing negative self-talk after achievements11:30 – Letting go of perfection in everyday moments12:00 – Practical ways to celebrate your wins13:00 – The importance of small & private victories14:30 – Building confidence through stacking wins15:00 – Embracing pivots and life changes as wins16:30 – Finding joy in simple “luxuries” (raspberries example)18:00 – Sharing your wins confidently with others20:00 – Coaching invitation & breaking all-or-nothing cycles21:00 – Closing story: becoming who you’re meant to be

FREE QUIZ: ⁠⁠⁠⁠⁠⁠⁠⁠ working out and eating healthy but aren't where you want to be? Take the quiz and find out why: ⁠HERE⁠ Find the missing pieces in your nutrition routines so you can level up.If you’re putting in the work at workouts like F45, eating healthy, and still not seeing the muscle definition or strength you want, this episode will show you exactly what’s missing. Learn how to train with intention using progressive overload, what it looks like to push your muscles to failure, and fuel your body properly so you can finally build muscle, feel stronger, and stop spinning your wheels.Related episodes: How to structure meals and snacksGet 1:1 support with your fitness and nutrition goals: ⁠www.onepercenthealthier.co⁠For more of One Percent Healthier's tips, join the weekly One Percent Better Letters here: ⁠⁠⁠⁠⁠⁠⁠⁠Email Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. This is my weekly newsletter where you learn one thing each week you can do to build momentum towards your health and fitness goals, to do the deeper work, and be 1% Healthier for life.🫐 Book a single nutrition consultation here: ⁠⁠⁠⁠⁠⁠⁠1:1 Game Plan⁠⁠⁠⁠⁠⁠⁠📩 Apply for 1:1 coaching with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⭐ ⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. If this podcast helped you, leave a review and share it with a friend who needs to hear this.Timestamps:00:00 – Why you’re not seeing muscle results (even when doing everything “right”)01:00 – Intro + free nutrition gap quiz02:00 – Why building muscle actually matters (beyond looks)03:30 – What progressive overload is and why it’s key05:00 – 5 ways to apply progressive overload (without just lifting heavier)06:00 – Understanding RPE (rate of perceived exertion)07:30 – How hard your sets should actually feel08:30 – Signs you’re not lifting heavy or challenging enough09:30 – Simple ways to increase intensity in group fitness classes10:30 – Why rest matters (and common F45 mistakes)11:00 – Choosing stable exercises to maximize muscle growth12:00 – Why form matters more than weight13:00 – “Failure test” to know if you should go heavier13:45 – Nutrition basics to support muscle growth15:00 – Why under-eating is holding you back15:30 – What to eat before your workout (simple carb strategy)17:00 – What to eat after your workout (protein + carbs)18:00 – “Good, better, best” nutrition framework

How do you push yourself in the gym when you don't have anything to train for? How can you have the discipline to finish all your reps and sets if you don't have anyone to impress? How can consistency feel doable when you have other life priorities too?If you struggle to stay motivated and consistent with working hard in the gym when you don’t have a challenge to follow or a race or clear goal to train for, then you're in luck because today I'm giving you tools, tips, and mindset shifts to find that spark with your fitness again. In this episode, we talk about how to stay consistent with your workouts, push yourself when no one is watching, and find deeper purpose in your training beyond aesthetics or deadlines. FREE QUIZ: working out and eating healthy but aren't where you want to be? Find out why hereGet 1:1 support with your fitness and nutrition goals: www.onepercenthealthier.coFor more of One Percent Healthier's tips, join the One Percent Better Letters here: ⁠⁠⁠⁠⁠⁠⁠Email Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. This is my weekly newsletter where you learn one thing each week you can do to build momentum towards your health and fitness goals, to do the deeper work, and be 1% Healthier for life.🫐 Book a single nutrition consultation here: ⁠⁠⁠⁠⁠⁠1:1 Game Plan⁠⁠⁠⁠⁠⁠📩 Apply for 1:1 coaching with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⭐ ⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. If this podcast helped you, leave a review and share it with a friend who needs to hear this.TIMESTAMPS:00:00 – Why it’s hard to stay motivated when you have nothing to train for02:00 – Why your body (and mindset) won’t change without a reason to change04:00 – The importance of purpose, identity, and meaning in your fitness06:00 – Questions to reflect on09:00 – How fitness builds confidence, self-trust, and self-respect12:00 – On-and-off fitness vs. treating health like a dial15:00 – Motivation, consistency, and accountability: what actually works18:00 – Training for discomfort so life feels easier outside the gym21:00 – Visualizing your future self to stay consistent24:00 – Why fitness consistency compounds over time26:00 – How nutrition impacts energy, motivation, and follow-through28:00 – Lowering the barrier to entry so consistency feels doable31:00 – Why generic workout plans don’t fix deeper consistency problems34:00 – Training for more than a body: confidence, energy, and resilience + nutrition and fitness coaching to support you36:00 – Quote of the day

Today Amanda Katz & I to break down what it actually takes to get stronger, faster, and healthier in a sustainable way without burning out or falling into extremes.Topics we talk about: Sustainable fitness vs. extreme all-or-nothing approachesHow fitness goals change from your 20s to your 30sThe role of rest, recovery, and patience in getting stronger and fasterFueling for performance: carbs, gels, and recovery basics for runnersBone health, underfueling, and long-term consequences of restrictionZone 2 running explained (and why pace doesn’t matter as much as effort)How to approach speed workouts without ego or burnoutProcess-focused training vs. chasing outcomes and PRsRedefining “success” in fitness beyond aesthetics and race timesCONNECT WITH AMANDA: Instagram, Substack, Running Explained PodcastCONNECT WITH MEGAN⭐ ⁠⁠⁠⁠⁠Socials: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🫐 Book a single nutrition consultation here: ⁠⁠⁠⁠⁠⁠⁠1:1 Game Plan⁠⁠⁠⁠⁠⁠⁠📩 Apply for 1:1 coaching with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠For more of One Percent Healthier's tips, join the One Percent Better Letters here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠Email Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. 🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. If this podcast helped you, leave a review and share it with a friend who needs to hear this.Learn more about One Percent Healthier here: ⁠www.onepercenthealthier.co⁠CHAPTERS:00:00 – Introduction to Amanda Katz | Sustainable Fitness & Running CoachingCertified run coach Amanda Katz joins the 1% Healthier Podcast02:00 – Why Extreme Fitness Approaches Don’t Work Long TermRealistic, sustainable habits vs. aesthetic-driven fitness04:30 – Fitness in Your 20s vs 30s | Shifting Away from Hustle CultureWhy “more workouts” doesn’t equal better results07:30 – Rest, Burnout & The Myth of Always Doing MoreHow rest actually improves performance and longevity10:30 – Teaching Athletes to Rest Without Losing ProgressPatience, recovery, and training smarter—not harder13:00 – Redefining PRs Beyond Race Times & AestheticsBone health, strength gains, and pain-free living as real wins15:30 – Fueling for Performance vs Playing Not to LoseWhy underfueling hurts speed, recovery, and long-term health17:45 – Runner Nutrition Basics | Carbs, Gels & Long RunsHow much to fuel before and during runs20:30 – Bone Health, Underfueling & Long-Term ConsequencesWhy the “debt collector” always comes in fitness23:45 – Zone 2 Running Explained (Without the Hype)Effort-based training vs heart rate obsession27:30 – How to Run Easy Without Ego or Pace AnxietyWhy slowing down makes you faster31:00 – Speed Work, Effort Levels & Treadmill TrainingHow to structure intervals without burning out34:30 – Strength Training as a Non-Negotiable for RunnersWhy lifting is the ultimate injury-prevention tool38:00 – Process vs Outcomes | Why Chasing PRs BackfiresStaying consistent without obsessing over results41:30 – What 1% Healthier Means to AmandaDaily habits, nervous system health, and self-trust

In today’s episode, Alison shares the transformation she's experienced on her fitness journey through improving her relationship with food and learning how to take care her body without punishment or restriction. Alison shares her experience growing up with food guilt, diet rules, and body image struggles and after years she was able to bring awareness around her unhealthy habits and start making herself a priority to make long lasting change.Get 1:1 support with your fitness and nutrition goals here: ⁠www.onepercenthealthier.co⁠For more of One Percent Healthier's tips, join the One Percent Better Letters here: ⁠⁠⁠⁠⁠⁠⁠Email Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. This is my weekly newsletter where you learn one thing you can do each week to create meaningful progress on your journey.🫐 Book a single nutrition consultation here: ⁠⁠⁠⁠⁠⁠1:1 Game Plan⁠⁠⁠⁠⁠⁠📩 Apply for 1:1 coaching with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⭐ ⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. If this podcast helped you, leave a review and share it with a friend who needs to hear this.TIMESTAMPS:00:00 – Welcome to the 1% Healthier PodcastWhy this episode is different + introducing Allison’s real-life fitness journey02:00 – Growing Up With Food Guilt & Portion PressureHow childhood food rules shape adult eating habits and body image05:30 – Realizing Your Relationship With Food Impacts EverythingWhy food mindset affects confidence, relationships, and self-worth08:30 – Learning It’s Okay to Stop Eating When You’re FullBreaking the “clean your plate” mentality and releasing food guilt11:45 – Food Is Not Moral: Letting Go of ‘Good’ vs ‘Bad’ FoodsWhy food doesn’t love you back—and why that’s freeing14:45 – Body Image, Comparison & Gym IntimidationShifting from appearance-based fitness goals to strength and feeling good18:30 – Throwing Away the Scale & Healing Scale ObsessionWhy tracking weight was hurting progress instead of helping22:00 – From Punishment Workouts to Respectful MovementHow focusing on posture, strength, and enjoyment changed everything26:00 – The Emotional Side of Fitness Nobody Talks AboutFeeling stuck, discouraged, and “giving up” on yourself—and how to move forward30:00 – Investing in Yourself Without GuiltWhy paying for support, classes, or coaching is not selfish34:30 – Intuitive Eating: What It Actually Looks Like in Real LifeListening to hunger cues, learning preferences, and trusting your body again39:30 – Letting Go of Calorie Tracking & Food Tracking AppsWhen tracking helps—and when it becomes harmful44:00 – Slowing Down While Eating & Honoring FullnessWhy eating fast keeps you disconnected from your body48:00 – Breaking the All-or-Nothing Mindset Around Food & FitnessWhy consistency doesn’t require perfection51:00 – You Are Your Biggest InvestmentLearning to treat yourself with care instead of criticism55:30 – What Being 1% Healthier Means To AlisonMaking yourself a priority one choice at a time

If you're craving consistency, discipline and want a stronger mindset to support you in this season, watch my free training here: ⁠FREE TRAINING⁠Today I'm sharing how to approach a new year of health and fitness without falling into the cycle of all-or-nothing thinking, extreme dieting, or burnout. I talk about how to create sustainable habits that actually fit your life, and what it really means to build discipline in a healthy way. We cover realistic goal setting, nutrition consistency, and how to focus on progress instead of perfection so you can feel strong, energized, and confident long-term. If you want to eat healthier, create balance with food and fitness, and finally stay consistent without starting over every few weeks, this episode will give you the foundation to do exactly that.For more of One Percent Healthier's tips, join the One Percent Better Letters here: ⁠⁠⁠⁠⁠⁠Email Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. This is my weekly newsletter where you learn one thing each week you can do to build momentum towards your health and fitness goals, to do the deeper work, and be 1% Healthier for life.🫐 Book a single nutrition consultation here: ⁠⁠⁠⁠⁠1:1 Game Plan⁠⁠⁠⁠⁠📩 Apply for 1:1 coaching with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⭐ ⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. If this podcast helped you, leave a review and share it with a friend who needs to hear this.CHAPTERS: 00:00 – Why New Year’s health goals fail (and what to do instead)04:10 – The problem with all-or-nothing thinking in fitness and nutrition08:19 – Thinking about your dreams: questions to guide your goals this year14:20 – What sustainable habits actually look like25:05 – Building discipline without restriction or burnout30:50 – Nutrition consistency, hunger, and fullness awareness36:40 – Creating structure that works when life gets busy42:30 – The first steps to becoming one percent healthier

If you're craving consistency, discipline and want a stronger mindset to support you in this season, watch my free training here: FREE TRAININGToday I'm sharing my take on how to rebuild healthy discipline and balance with nutrition and fitness, especially if you’re tired of all-or-nothing fitness cycles. If you want to be more consistent with your workouts and nutrition without being restrictive, obsessive, or extreme, this episode is for you. For more of One Percent Healthier's tips, join the One Percent Better Letters here: ⁠⁠⁠⁠⁠Email Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. This is my weekly newsletter where you learn one thing each week you can do to build momentum towards your health and fitness goals, to do the deeper work, and be 1% Healthier for life.🫐 Book a single nutrition consultation here: ⁠⁠⁠⁠1:1 Game Plan⁠⁠⁠⁠📩 Apply for 1:1 coaching with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⭐ ⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. If this podcast helped you, leave a review and share it with a friend who needs to hear this.Podcast chapters:00:00 – Why balance and discipline matter more than perfectionUnderstanding seasons of fitness and why you’re not “behind”02:00 – The 3 seasons you’ll experience on your fitness journeyHigh Achiever, Intuitive Seeker, and Determined Doer explained06:00 – Discipline vs restriction: what’s the difference?How intention changes everything in fitness and nutrition10:30 – Breaking the guilt cycle around food and exerciseWhy working out to “earn” food keeps you stuck14:00 – Redefining what health actually looks and feels likeMoving beyond outcomes to a lifestyle you can sustain18:30 – Why progress isn’t linear (and never will be)How to stay consistent without burning out22:00 – The identity shift that makes discipline feel easierWhy health is a dial, not an on/off switch26:00 – How to build discipline you’re proud ofStacking days, trusting your body, and staying committed long term

If you want to eat healthier without restriction, stop yo yo dieting, and finally build sustainable nutrition habits, this episode is for you. I break down how to understand your hunger and fullness , improve your relationship with food, stop thinking about calories all day, and shift out of the all-or-nothing mindset that keeps you stuck. This episode will give you tools to use in your daily life to help you increase self-trust, simplify nutrition, and create a healthy routine that supports long-term results without dieting, shame, or food rules.Join the One Percent Better Letters here: ⁠⁠⁠⁠Email Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠. This is my weekly newsletter where you learn one thing each week you can do to build momentum towards your health and fitness goals, to do the deeper work, and be 1% Healthier for life.🫐 Book a single nutrition consultation here: ⁠⁠⁠1:1 Game Plan⁠⁠⁠📩 Apply for 1:1 coaching with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⁠⭐ ⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. If this podcast helped you, leave a review and share it with a friend who needs to hear this.Related Episodes: Where to start with eating healthierHow to stop emotional and mindless eatingHow to structure meals and snacks for healthy balance00:00 — Why hunger + fullness cues help you create sustainable healthy eating habits(healthy habits, eating for consistency)02:30 — My past with restriction, overeating, and the “clean-plate” mindset(stop emotional eating, break diet cycles)04:45 — What happens to your brain + body when you don’t eat enough(undereating symptoms, low energy, cravings)07:10 — Restriction increases food obsession and cravings — here’s why(stop binge-restrict cycles)09:00 — Getting curious instead of panicking when you feel hungry(intuitive eating, body trust)11:45 — Why fullness isn’t “bad” — removing guilt around eating(heal relationship with food)13:35 — Food scarcity vs food safety: allowing foods to reduce overeating(end binge eating triggers)15:20 — Satisfaction as a tool for balanced meals + steady energy(balanced nutrition, building meals)17:40 — Make food decisions based on how you want to feel — not weight fear(mindful eating, emotional regulation)19:50 — Final takeaways: practice, self-trust, and balancing wants vs needs(sustainable results without perfection)

FREE QUIZ: ⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ working out and eating healthy but aren't where you want to be? Take the quiz and find out why: ⁠⁠HERE⁠ ⁠ In this episode of the 1% Healthier Podcast, we unpack the real reasons behind emotional eating, stress eating, and overeating, and why food is often the solution, not the problem. You’ll learn how habits are formed, how the cycle keeps you stuck or serves you, and how to finally take your power back without restriction or shame. If you’ve ever felt out of control around food, struggled with binge eating, or felt trapped in all-or-nothing thinking, this episode will help you build awareness, trust your body again, and create a sustainable relationship with food for life. Join the One Percent Better Letters here: ⁠⁠⁠Email Newsletter⁠⁠⁠⁠⁠⁠⁠⁠. This is my weekly newsletter where you learn one thing each week you can do to build momentum towards your health and fitness goals, to do the deeper work, and be 1% Healthier for life.🫐 Book a single nutrition consultation here: ⁠⁠1:1 Game Plan⁠⁠📩 Apply for 1:1 coaching with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⭐ ⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. If this podcast helped you, leave a review and share it with a friend who needs to hear this.Timestamps:00:00 – Do Old Habits Really Die Hard?Why emotional eating and mindless eating aren’t the real problem.01:10 – What Emotional Eating Actually Is (And Isn’t)Positive vs. negative emotional eating and why it’s human.02:15 – When Food Is About Connection, Not HungerVacations, desserts, memories, and why food can “fill your cup.”03:30 – Reclaiming Power Without Restriction or GuiltHow to enjoy food without swinging between deprivation and overeating.04:40 – Eating for Stress Without Making It a SecretWhy rushing through “bad foods” keeps the cycle alive.05:35 – The Question That Changed Everything“What am I actually eating over?”06:45 – The Habit Loop: Cue, Routine, Reward, CravingWhy willpower alone never breaks emotional eating.08:05 – How Your Habits Are Secretly Protecting YouWhat mindless eating is doing for you, not to you.09:20 – Why Your Body Isn’t Working Against YouRestriction, under-eating, and the binge–restrict cycle.10:50 – Food Is Fuel… and Food Is More Than FuelHow to hold both performance and pleasure at the same time.12:20 – When “Being Healthy” Becomes Its Own PrisonLetting go of food fear and perfection thinking.13:40 – Why Optimization Can BackfireWhen “doing it right” actually makes things worse.14:40 – The Root of Emotional & Mindless EatingWhy swapping behaviors isn’t enough.15:45 – When to Get Support Instead of Doing It AloneHow coaching helps uncover the real blocks.

Let's break down exactly what to do once the healthy food is finally sitting in your fridge and what to look for in the grocery store and on vacation when you're trying to eat healthy. Instead of overthinking meals, falling back into old habits, or getting overwhelmed by complicated recipes, you’ll learn the simple, repeatable framework that makes healthy eating realistic, sustainable, and actually enjoyable.Just Ingredients protein power I mentioned: JI Supplements code ONEPERCENT for 10% offJoin the One Percent Better Letters here: ⁠⁠Email Newsletter⁠⁠⁠⁠⁠⁠⁠. This is my weekly newsletter where you learn one thing each week you can do to build momentum towards your health and fitness goals, to do the deeper work, and be 1% Healthier for life.🫐 Book a single nutrition consultation here: ⁠1:1 Game Plan⁠📩 Apply for 1:1 coaching with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⭐ ⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. If this podcast helped you, leave a review and share it with a friend who needs to hear this.Timestamps:00:00 – Why Most Women “Start Over” Every 2 WeeksSetting the stage for what sustainable healthy eating really looks like.01:00 – Healthy Food Is in Your Fridge… Now What?Zooming out to understand the real first step.02:00 – The Power of Staple Meals (and How to Choose Yours)How to simplify breakfast, lunch, and dinner.03:00 – My Easy, High-Protein Breakfast FoundationsThe exact meals Megan rotates weekly.04:00 – The Smoothie Formula That Covers Your BasesProtein, fiber, and flavor—without overthinking it.05:00 – Lunch Made SimpleSalads, pre-cooked proteins, and fast mix-and-match meals.06:00 – The “Meat + Carb + Veg + Sauce” MethodThe formula that makes healthy meals 10x easier.07:00 – My Go-To Grocery StaplesProteins, carbs, veggies, and sauces that reduce friction.08:00 – Bowl Meals: The Hack You’re Not Using YetWhy simplicity = sustainability.09:00 – How to Elevate the Meals You Already LoveHealthy swaps that don’t ruin what you enjoy.10:00 – Making Your Diet Work in Real LifeHow to adjust without restricting.11:00 – Snacking 101: Filling vs. Light SnacksA simple macronutrient framework to satisfy cravings.12:00 – What a True Nutrition Lifestyle Actually Feels LikeThe signs your habits are starting to “stick.”14:00 – How to Food Prep Without Spending Your Whole SundayMix-and-match prepping explained.16:00 – My Favorite Simple Snack CombinationsGo-to options that are satisfying, balanced, and fast.18:00 – How to Know If You're Doing It RightOn noticing hunger cues, satisfaction, and energy.20:00 – Why One Meal Never Makes or Breaks Your ProgressRemoving the pressure + stopping the “all or nothing.”22:00 – Cutting Through Diet Noise and ConfusionHow to think clearly no matter what trend shows up onlin

So you're able to eat healthy for two weeks but fall off and can't quite make it a lifestyle? Listen to learn what you need to do and focus on to make eating healthy a natural part of your life.Make sure to follow the podcast for more episodes on how to nourish your body and mind going into the new year!Join the One Percent Better Letters here: ⁠Email Newsletter⁠⁠⁠⁠⁠⁠. This is my weekly newsletter where you learn one thing each week you can do to build momentum towards your health and fitness goals, to do the deeper work, and be 1% Healthier for life.🫐 Book a single nutrition consultation here: 1:1 Game Plan📩 Apply for 1:1 coaching with Megan: ⁠⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⭐ ⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. If this podcast helped you, leave a review and share it with a friend who needs to hear this.00:00 – Why Healthy Eating Feels Hard + What This Episode Will FixBuilding a lifestyle you can actually maintain not another two-week diet to try01:00 – What Balanced Eating Actually Looks LikeMacros, color on your plate, and the formula for meals that keep you full and energized.03:00 – Three Meals a Day: Your Non-Negotiable FoundationWhy consistent fueling beats snacking all day and how to structure meals that keep you satiated.05:00 – Protein: How Much You Need & How to Build High-Protein MealsTargets, examples, and the “add more” mindset that makes hitting protein effortless.10:00 – Fiber 101: The Daily Goal & Easy Foods to Hit ItThe gut-health, hormone, and satiety benefits — plus simple high-fiber swaps.14:00 – Water: The Habit That Makes Everything EasierHydration strategies, electrolyte tips, and how to make drinking water automatic.15:00 – Eating Without Distractions: The Habit That Changes EverythingHow slowing down improves digestion, fullness cues, and mindfulness around food.18:00 – How to Know If Your Meals Are Supporting YouUsing energy, focus, and satisfaction as your guide, not food rules.20:00 – Creating Staple Meals You LoveThe “mix & match” method that makes meal prepping simple, flexible, and sustainable.22:00 – Your Weekly Structure: Proteins, Carbs, Veggies, & FlavorHow to build easy, repeatable meals that fit your real life.

If you’ve been feeling stuck, unmotivated, or disappointed in your fitness journey, this episode is your reset. When you have no energy to push yourself, when your results feel slow, or when you just can’t seem to find your groove, let me share how you can find your spark again with actionable tips and examples from different times I faced disappointment with my fitness.Join the One Percent Better Letters here: Email Newsletter⁠⁠⁠⁠⁠. This is my weekly newsletter where you learn one thing each week you can do to build momentum towards your health and fitness goals, to do the deeper work, and be 1% Healthier for life.📩 Apply for 1:1 coaching with Megan: ⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. ⭐ If this podcast helped you, leave a review and share it with a friend who needs to hear this.

Are you tired of starting over with your fitness goals because you can’t seem to “stay disciplined”? In this episode of The 1% Healthier Podcast, I break down what real discipline actually means and the REAL reason why its hard to be disciplined. Tune in to discover how to build discipline that feels empowering, not exhausting.If you’re ready to stop overthinking and finally be consistent, watch my free 20 min consistency training, your next step to mastering mindset, momentum, and follow-through here: ⁠⁠CONSISTENCY TRAINING⁠⏱️ Chapter Timestamps[00:00] Why “discipline” feels so heavy — and how to reframe it[01:00] What discipline really means: devotion, not punishment[04:00] Physical, mental, emotional, and spiritual discipline[07:00] Why being disciplined feels so hard (and what it’s actually teaching you)[10:00] Facing the parts of yourself you’ve been avoiding[13:00] Discipline in fitness, business, and personal growth[16:00] Choosing the harder right over the easier wrong[17:00] 4 Steps to become more disciplined today[24:00] Recap: turning discipline into freedom[25:00] Consistency Training🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition.📩 Apply for 1:1 coaching with Megan: ⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email Newsletter⁠⁠⁠ ⭐ If this podcast helped you, leave a review and share it with a friend who needs to hear this.

Today I'm joined by Olivia Martinez-Reynolds to talk about how our fitness has deepened our faith in Jesus and some lessons we've learned along the way. Through navigating self doubt, becoming mentally tough, pushing past what we think is possible, honoring our bodies, and doing shadow work with personal development, we cover the mindsets behind it all.Truly, your fitness journey can become a mirror for your faith journey, revealing the parts of you that need compassion, surrender, and trust.You’ll learn how to:✨ Create a deeper why behind why you want to be healthy and fit, espeically if you want to be more disciplined and consistent ✨ Turn self doubt into self awareness through faith and shadow work✨ Pursue deeper faith and fitness with curiosity and letting go of control ✨ Learn to get on the same side as yourself and stop wrestling with the inner voice that says you're not good enough or too much✨ Rebuild confidence and self-trust through grace and consistencyTimestamps:00:00 – Welcome & Why Faith Belongs in Your Fitness Journey02:10 – The Hidden Link Between Self-Doubt and Self-Protection05:30 – What pushing past your limits can teach you08:40 – Shadow Work 101: What It Means & How It Heals12:15 – Building Faith Through Consistency (Not Perfection)16:45 – When God Uses Fitness to Build Character, Not Control20:10 – Reframing Discipline: From Fear-Based to Faith-Based25:35 - Getting back on the same team as yourselfConnect with Olivia: Instagram🔔 Subscribe for weekly episodes on mindset, fitness, and food freedom.📩 Apply for 1:1 coaching with Megan: ⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email Newsletter⁠⁠⁠ ⭐ If this podcast helped you, leave a review and share it with a friend who needs to hear this.Related to: faith and fitness, self-doubt, personal growth, shadow work, consistency mindset, faith-based health, fitness motivation, self-belief, healing relationship with body, Christian wellness podcast, faith-based personal growth, overcoming perfectionism, all-or-nothing mindset, body image healing, discipline vs. faith, mental health and fitness, spiritual growth through fitness

If you’re ready to stop overthinking and finally be consistent, watch my free 20 min consistency training, your next step to mastering mindset, momentum, and follow-through here: ⁠CONSISTENCY TRAINING⁠This episode:When your motivation fades and you keep falling into the all-or-nothing trap with your health and fitness goals, this episode is will be your wake up call!! Today I'm sharing the five mindset shifts that will help you stop starting over every Monday and finally build the consistency that creates real change. If you’ve ever said, “I just need to get back on track,” this episode will show you how to stay on track and be changed forever without relying on perfection.You’ll learn how to follow through on your goals even when it’s hard, create routines that fit your real life, and shift from “I’ll start later” to I’m doing it today.I also share into spiritual and practical truths about discipline, faith, and identity that will inspire you to become the version of yourself you know you’re meant to be—mentally, physically, and emotionally.Time Stamps00:00 start03:00 Mindset #1: It can suck, but you can’t skip — how to build the “something over nothing” habit that guarantees consistency.07:00 Mindset #2: Focus on the next step, not the whole mountain — how to beat overwhelm and stay present.13:00 Mindset #3: If it matters, you’ll make the time — how to realign your priorities and stop making excuses.18:00 Mindset #4: Prove yourself right — stepping into the identity of your best self now.23:00 Mindset #5: Every small effort matters — why the smallest actions create the biggest life shifts.32:00 Faith & Consistency: The story that will remind you why commitment is sacred and transformative.🔔 Subscribe for weekly episodes on mindset, fitness, and food freedom.📩 Apply for 1:1 coaching with Megan: ⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email Newsletter⁠⁠ ⭐ If this podcast helped you, leave a review and share it with a friend who needs to hear this.

Let's talk about unconventional ways of measuring your fitness progress on your journey, especially if all you're used to is measuring progress by the scale, before-and-after photos, or clothing size. If you want to feel good in your body, create a sustainable fitness lifestyle, and stop giving up on yourself when progress feels slow, this episode is for you.✨ Plus, I created an exclusive free training on how to be consistent so you can stop starting over and finally build results that stick. Click here to watch the free 20 minute training and use the worksheet to help you identify how you can truly be unstoppable, address the skill gaps, and gain the insights to become the version of you that you're destined to be.See you next Thursday and thank you for your 5 star reviews and following the podcast!xx, [email protected]

If you’ve ever wondered “Will I ever stop hating my body?” — this episode is for you. In today’s 1% Healthier Podcast, Megan shares the most powerful mindset shifts to help you finally accept your body, build confidence, and feel at peace in your own skin.You’ll learn:How to stop hating your body by shifting from appearance to purpose and capabilityWhy comparison, diet culture, and the idea of a “dream body” keep you stuckThe spiritual, physical, mental, and social tools that transform body imageFive reframes that will change the way you see yourself foreverThis isn’t about toxic positivity or pretending to love everything you see in the mirror. It’s about learning gratitude for what your body does, reframing insecurities into strengths, and creating confidence from the inside out.Timestamps:00:00 – Introduction: How to stop hating your body and where true confidence comes from01:00 – Body acceptance vs body changes: what you can and can’t control03:00 – Spiritual perspective: why your soul chose this body and how to find meaning in it06:00 – Embracing uniqueness: turning insecurities into confidence08:00 – Rethinking the “dream body”: shifting from appearance to capability and strength10:00 – Gratitude for what your body can do: reframing frustration into appreciation11:00 – Your body is not a problem to fix: caring vs constant dieting13:00 – The myth of a “normal” body: adapting through seasons of life and fitness goals16:00 – Taking accountability: how actions create change without blaming your body19:00 – Mental reframes: do you really hate your body or is it comparison and self-criticism?22:00 – Happiness isn’t tied to size: why confidence and self-worth are an inside job23:00 – Two truths at once: loving yourself while wanting change24:00 – Social perspective: you are more than a body, you are an experience26:00 – Stop hating pictures of yourself: shifting from image to lived presence28:00 – Five powerful reframes to stop body hate for good29:00 – Final reflection: what do you really like and not like about your body?🔔 Subscribe for weekly episodes on mindset, fitness, and food freedom.📩 Apply for 1:1 coaching with Megan: ⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email Newsletter⁠⭐ If this podcast helped you, leave a review and share it with a friend who needs to hear this.

Everyone says that letting go is the key to victory so how do we actually do it?In this episode I give you 3 practical strategies to implement today to help you let go of whatever it is you need to let go of in this season of your life. Follow + Share + Rate on Apple and Spotify if this podcast has added value to your life :) Thank you legend!!Looking for more support on your journey? Apply to work with me here: ⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, Want to get the 1% edge on your health, fitness, and mindset? Sign up for my weekly newsletter to get the insights on upgrading your life: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email Newsletter⁠

FREE QUIZ: ⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ working out and eating healthy but aren't where you want to be? Take the quiz and find out why: ⁠⁠HERE⁠ ⁠ In this episode of the 1% Healthier Podcast, Megan Timpson, certified personal trainer and holistic nutrition coach, breaks down how to eat healthy without tracking macros or calories. You’ll learn practical strategies for building a sustainable nutrition routine, improving your relationship with food, and finding true food freedom all while still making progress toward your fitness goals, body composition changes, and personal development journey. If you’ve struggled with obsessive tracking, dieting, or yo-yo nutrition, this episode will help you shift your mindset around food, fitness, and body confidence so you can finally feel at peace with your health.This is episode 3 of the September series. Make sure to listen to the past 2 weeks episodes.Looking for more support on your journey? Apply to work with me here: ⁠1:1 Application⁠00:00 – Introduction: Eating Healthy Without Tracking MacrosExploring food freedom, mindset shifts, and balancing fitness with intuitive eating.02:00 – Why We Start Tracking Calories and MacrosThe benefits, awareness, and fitness goals that often lead to tracking nutrition.04:30 – How to Know If You’re Eating Enough Without TrackingSigns like digestion, energy, sleep, recovery, and hunger cues that reveal balanced nutrition.06:00 – Beliefs and Stories Around Tracking MacrosCommon limiting beliefs, food mindset struggles, and breaking free from diet culture.08:00 – When It’s Time to Stop Tracking MacrosRecognizing dependency, emotional attachment, and shifting toward long-term healthy eating.12:00 – The Problem with Constant Calorie DeficitsWhy dieting year-round doesn’t work and how to create sustainable fitness results.15:00 – Detaching Emotions From Food and Fitness GoalsBuilding resilience, objectivity, and a healthier personal development mindset.16:30 – Obligation vs. Choice in Nutrition and FitnessUnderstanding food freedom and how to make empowered decisions about health.20:00 – Trade-Offs Between Body Goals and Food FreedomBalancing body composition changes with long-term holistic wellness.23:30 – Shifting Focus to Your Relationship With FoodWhy mindset and emotions impact nutrition, fitness, and body confidence.26:00 – Practical Tips: How I Eat Healthy Without Tracking MacrosMeal timing, macronutrients, whole foods, fiber, and satisfying meals.30:00 – The “What Can I Add?” Mindset for Sustainable NutritionReframing restriction into abundance for health and wellness success.32:00 – Enjoying Treats Without GuiltMindset strategies for satisfaction, balance, and emotional freedom with food.34:00 – Curiosity Over Judgment: Handling Nutrition Slip-UpsHow curiosity builds resilience, consistency, and long-term health results.37:00 – Building Discipline Without Relying on TrackingCreating healthy habits, trusting your body, and redefining success in fitness.New podcast episodes: Monday's = mindset minutes Thursday's = conversations and topic deep divesFollow + Share + Rate on Apple and Spotify if this podcast has added value to your life :) Thank you legend!!⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, Want to get the 1% edge on your health, fitness, and mindset? Sign up for my weekly newsletter to get the insights on upgrading your life: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email Newsletter⁠

Happy Monday! Today's Mindset Minute covers the mindset behind leveling up, having the courage to take leaps of faith and trust in God’s promises.New podcast episodes: Monday's = mindset minutes Thursday's = conversations and topic deep divesFollow + Share + Rate on Apple and Spotify if this podcast has added value to your life :) Thank you for a 5 start rating.⁠⁠⁠⁠⁠⁠⁠ Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠ & ⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠Want to achieve inner excellence and get the edge with your health and nutrition? Sign up for my free weekly newsletter here: ⁠⁠⁠⁠⁠⁠⁠⁠Email Newsletter

You’ve been trying to “shift your mindset” around food, fitness, and health, telling yourself to focus on being stronger, fitter, healthier... but it still isn’t working. Why? FREE QUIZ: ⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ working out and eating healthy but aren't where you want to be? Take the quiz and find out why: ⁠⁠HERE⁠ ⁠ In this episode of The 1% Healthier Podcast, Megan unpacks the hidden urgency and pressure behind chasing results, how treating your body like a transaction backfires, and why ignoring the small, simple foundations keeps you stuck. This episode is part of a four part series: why healthy eating isn't working, why shifting to a healthier mindset isn't working, how to eat without tracking, and how to stop hating your body. Subscribe so you don't miss any episodes!Looking for more support on your journey? Apply to work with me here: ⁠1:1 Application⁠00:00 – Why a healthy mindset isn’t working02:00 – The urgency trap and pressure for quick results03:00 – The vending machine problem05:00 – Lessons from business and content creation07:00 – The foundation no one claps for10:00 – Treating your body like a partner, not a machine13:00 – Urgency, ego, and the “nothing is working” mindset16:00 – Emotional pressure behind your actions19:00 – Why simple doesn’t mean “not enough”New podcast episodes: Monday's = mindset minutes Thursday's = conversations and topic deep divesFollow + Share + Rate on Apple and Spotify if this podcast has added value to your life :) Thank you legend!!⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, Want to get the 1% edge on your health, fitness, and mindset? Sign up for my weekly newsletter to get the insights on upgrading your life: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email Newsletter⁠

Happy Monday! Today's Mindset Minute you’ll learn what self acceptance actually is. It doesn’t mean that you don’t want to change it means you tell the truth so that you can…New podcast episodes: Monday's = mindset minutes Thursday's = conversations and topic deep divesFollow + Share + Rate on Apple and Spotify if this podcast has added value to your life :) Thank you legend!!⁠⁠⁠⁠⁠⁠⁠ Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠ & ⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠Want to achieve inner excellence and get the edge with your health and nutrition? Sign up for my free weekly newsletter here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠Email Newsletter

You’re eating healthy, working out, and doing “all the right things”… so why aren’t you seeing results? In this episode of The 1% Healthier Podcast, Megan unpacks why progress stalls even when your habits look “healthy.” This is a 4 part series where we'll cover why healthy eating isn't working, why shifting to a healthier mindset with fitness and food isn't working, how to eat healthy without tracking, and how to stop hating your body. Make sure to follow so you don't miss next week's episode, it's going to change your brain chemistry.Looking for more support on your journey? Apply to work with me here: ⁠1:1 Application⁠00:00 – Why you’re “doing everything right” but not seeing results01:00 – Laying the foundation for sustainable health03:00 – What does “healthy eating” really mean?06:00 – The difference between nutritious vs. healthy09:00 – Why you’ll never look like someone else’s “What I Eat in a Day”11:00 – The Pyramid of Priorities (and why most people flip it)14:00 – Building the foundation: emotions, self-image, and food relationship17:00 – Why chasing results without a foundation leads to burnout20:00 – Decorating the house vs. building it: the real problem with quick fixes25:00 – Red flags that your foundation needs more work28:00 – Two action steps to rebuild your foundation todayNew podcast episodes: Monday's = mindset minutes Thursday's = conversations and topic deep divesFollow + Share + Rate on Apple and Spotify if this podcast has added value to your life :) Thank you legend!!⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠, Want to get the 1% edge on your health, fitness, and mindset? Sign up for my weekly newsletter to get the insights on upgrading your life: ⁠⁠⁠⁠⁠⁠⁠⁠⁠Email Newsletter

Happy Monday! Today's Mindset Minute brings awareness to the decisions we face whenever we do personal development or healing work, will we take another lap or a different path?New podcast episodes: Monday's = mindset minutes Thursday's = conversations and topic deep divesFollow + Share + Rate on Apple and Spotify if this podcast has added value to your life :) Thank you legend!!⁠⁠⁠⁠⁠⁠⁠ Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠Email Newsletter

Tired of dieting and still not feeling at peace with food? In this episode, I break down the 10 principles of intuitive eating—what they really mean, what they don’t, and how they can help you build a healthy, sustainable relationship with food and your body. We’ll cover the common myths that hold people back, the signs you’re ready for intuitive eating, and the mindset shifts that make the biggest difference. Whether you’ve struggled with the “all-or-nothing” diet cycle, emotional eating, or just want to enjoy food again without guilt, this episode is your step-by-step guide.You’ll learn how to:Break free from diet mentality & food rulesHonor hunger, fullness, and satisfactionMake peace with food without guiltFocus on health, not perfectionWhether you want food freedom, less stress around eating, or sustainable health, this episode gives you a step-by-step guide.Looking for more support on your journey? Apply to work with me here: ⁠1:1 Application⁠Timestamps:00:00 – Why intuitive eating is not what you think06:30 – What it really is & benefits08:30 – Signs you’re at “diet rock bottom”11:50 – Overview of the 10 principles15:00 – #1 Reject the diet mentality22:00 – #2 Honor your hunger28:00 – #3 Make peace with food31:00 – #4 Challenge the food police33:00 – #5 Discover satisfaction35:50 – #6 Feel your fullness37:40 – #7 Cope with emotions kindly40:50 – #8 Respect your body43:30 – #9 Movement: feel the difference46:00 – #10 Gentle nutrition48:40 – Mindset shifts that lastFollow + Share + Rate on Apple and Spotify if this podcast has added value to your life :) Thank you for being epic!!⁠⁠Want to change your relationship with food, yourself and finally enjoy your fitness journey? Join my free 1% Better Letters here for weekly inspiration:⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠Email NewsletterConnect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠ & ⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠

Happy Monday! Today's Mindset Minute covers the mindset and structure behind creating successful habits and routines so you actually move the needle forward on your goals.New podcast episodes: Monday's = mindset minutes Thursday's = conversations and topic deep divesFollow + Share + Rate on Apple and Spotify if this podcast has added value to your life :) Thank you for being epic!!⁠⁠⁠⁠⁠⁠⁠ Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠Email Newsletter

Happy Monday! Today's Mindset Minute address the thoughts we have about pursuing goals we're unsure about. Is it really a dream if in reality it's a nightmare? Let's talk about it.New podcast episodes: Monday's = mindset minutes Thursday's = conversations and topic deep divesFollow + Share + Rate on Apple and Spotify if this podcast has added value to your life :) Thank you for being epic!!⁠⁠⁠⁠⁠⁠⁠ Connect with Megan: ⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠Email Newsletter

Happy Monday! In today's Mindset Minute I share a quote from Elder M. Russell Ballarad about how to know if you are on the right path, especially when it feels different than others. (A much needed reminder for entrepreneurs, leaders, creators, and coaches that are pursing their divine mission)New podcast episodes: Monday's = mindset minutes Thursday's = conversations and topic deep divesFollow + Share + Rate on Apple and Spotify if this podcast has added value to your life :) Thank you for being epic!!⁠⁠⁠⁠⁠⁠⁠ Connect with Megan: ⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠Email Newsletter

Welcome to the One Percent Healthier podcast — where entrepreneurs, creators, and coaches grow from the inside out.We’ll talk through my real process for goal setting, what to do when a goal feels “heavy,” and how to build a lifestyle around what you actually want, not just what looks good online.🎙️ What You’ll Learn:Why some goals feel off and what to do about itThe mindset shifts that help you move from hustle to purposeMy daily breakdown for turning big visions into actionHow to navigate failure without making it mean something about youWhy your values, not validation, should drive your goalsTimestamps:00:00 | The Magic of Goal SettingWhy we crave direction, inspiration, and structure—and how goal setting lights that fire when done right.04:00 | When Goals Feel Heavy (and What That Means)How to recognize goals that aren’t aligned with your values, and how to release the ones that were never truly yours.08:30  | Creating Goals from Curiosity, Not PressureThe Jim Carrey quote that changed my mindset, and why following your curiosity matters more than doing what others expect.13:00  | Growth-Oriented vs. Goal-OrientedThe framework that helps you stay consistent, even when results are slow. This shift will change how you approach your habits, business, and health.17:00  | Big Picture → Next Steps → NowMy exact process for breaking down big visions into daily actions, including how I’m growing the 1% Healthier Podcast without getting overwhelmed.22:00  | What to Do When You Miss the MarkThe real difference between failure and feedback. Plus, how to talk to yourself with compassion instead of criticism when goals don’t go as planned.26:00 | Visualizing the Work, Not Just the WinHow visualization can unlock clarity, but only if you also picture the hard stuff. This is the key to consistent action.30:00 | Faith, Patience & Planting SeedsA reminder that your desires aren’t random, they’re divine. And it’s your job to plant seeds of faith and stay grounded during the in-between.🧠 FREE Vision Board Workshop – July 30thLet’s refresh your vision, reset your focus, and create a board that inspires you to live the life you're meant for.📅 July 30 | 5PM PT / 8PM ET🎟️ Reserve your spot: SIGN UP💬 If this episode resonated…✓ Leave a 5-star review✓ Share it with your biz bestie, workout partner, or online community✓ Tag me on IG  @onepercent.healthier — I’d love to hear your favorite part!

Happy Monday! In today's episode I share a quote from Justin Su'a about becoming the person we want to be and not being afraid of failure, especially as an entrepreneur.New podcast episodes: Monday's = mindset minutes Thursday's = conversations and topic deep divesFollow + Share + Rate on Apple and Spotify if this podcast has added value to your life :) Thank you for being epic!!⁠⁠⁠⁠⁠⁠⁠ Connect with Megan: ⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠Email Newsletter

Hello friends! Happy mindset minute day. Today I’m sharing a principle I think of often about how little by little, a lot becomes a lot, both positively and negatively.Here is the link to John Bytheway’s message from BYU education week on Lessons learned from the War Chapters if you want to hear more. I loved his talk here!!New podcast episodes: Monday's = mindset minutes Thursday's = conversations and topic deep divesFollow + Share + Rate on Apple and Spotify if this podcast has added value to your life :) Thank you for being epic!!⁠⁠⁠⁠⁠⁠⁠ Connect with Megan: ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠Email Newsletter

If you’ve been drifting from your goals, this Mindset Minute is your gentle comeback.A reminder that you’re not behind—you’ve just forgotten what you said you wanted.Listen in and return to your focus, one percent at a time.New podcast episodes: Monday's = mindset minutes Thursday's = conversations and topic deep divesFollow + Share + Rate on Apple and Spotify if this podcast has added value to your life :) Thank you for your support!⁠⁠⁠⁠⁠⁠⁠ Connect with Megan: ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠Email Newsletter

Join Gus Manke, aka The Hybrid Goose, and I as we chat about Hyrox and hybrid training, Hyrox and fitness myths, race day mindsets, coaching philosophies, career changes, leaning into our purpose, and more.Whether you're new to HYROX, considering your first race, or already deep into your training block—this episode is your ultimate guide to training with intention, not intensity overload. 📌 This episode is for- Current + aspiring HYROX athletes- Hybrid athletes juggling full-time jobs, side hustles, and training- Anyone struggling to balance performance goals with real life- People who value consistency, mindset, and longevity over "hacks" and shortcuts⏱️ Chapters + Timestamps:00:00 - Intro: Who is Gus Manke?01:00 - Why HYROX is the perfect entry point for competitive fitness03:00 - From DC consultant to hybrid athlete: Gus’s lifestyle 05:00 - What makes a great coach & coaching philosophy07:00 - The mantra that fuels Gus’s training: “Progress Over Perfection”09:00 - Why intentional training trumps random workouts11:00 - Training in seasons vs. chasing every fitness trend13:00 - Balancing coaching, corporate life & passion pivots17:00 - Starting a side hustle in the wellness space19:00 - How Gus structures coaching for HYROX & hybrid athletes21:00 - Where to begin if you’re new to HYROX24:00 - Strength vs. endurance: how to build both26:00 - Scaling your workouts to your needs (and not dying on the sleds)28:00 - Why you never know who you’re inspiring30:00 - Hybrid athlete training: progressive overload vs. intention33:00 - Week-by-week breakdown: 6-month training block36:00 - Running: Zone 2 vs. speedwork & what most people miss40:00 - Mythbusting: "I’m just not a fast runner"43:00 - Race mindset: how to actually enjoy race day45:00 - Shifting your mindset on performance and outcome48:00 - The myth of "looking like your coach"54:00 - How to choose a coach based on education, not abs57:00 - What does being 1% Healthier mean right now?Please support the podcast by giving a Rating, Following, Downloading + Sharing with a friend on Apple Podcasts and Spotify if this podcast has added value to your life :) Connect with Gus: ⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Connect with Megan: ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠Email Newsletter

Hello friends! In this today’s mindset minute, I’m sharing a mindset shift that will forever change the way you see health and fitness. Maybe even how you see other life, business, and faith goals. New podcast episodes: Monday's = mindset minutes Thursday's = conversations and topic deep divesFollow + Share + Rate on Apple and Spotify if this podcast has added value to your life :) Thank you for being epic!!⁠⁠⁠⁠⁠⁠⁠ Connect with Megan: ⁠⁠⁠⁠Instagram⁠⁠⁠⁠, ⁠⁠⁠⁠TikTok⁠⁠⁠⁠, ⁠⁠⁠⁠Email Newsletter

Ready to be inspired by fitness, faith, and building authentic community? Join Bobby Capobianco and I as we talk about his inspiring journey through sports, wellness, and community from his days as a college basketball player to discovering his passion for health and human connection.As the co-founder of Full Circle Social Club, Bobby shares how he's building a movement rooted in meaningful relationships, wellness-focused events, and collaborative growth. We dive into powerful topics like surrender, faith, leadership, and the value of showing up authentically—both in business and life.Whether he’s talking about embracing discomfort, celebrating small wins, or providing value to others, Bobby’s perspective is grounded, relatable, and full of heart. This episode is perfect for anyone seeking to live with more purpose, build stronger communities, and find joy in the journey.🎯 This episode is for:Health & fitness lovers seeking deeper meaning beyond aestheticsFormer athletes navigating identity after sportsPeople craving real connection, community, and aligned friendshipsCoaches, leaders, and creators looking to lead with love and intentionAnyone in a personal growth season who values self-leadership, vulnerability, and showing up fully⏱ Chapters & Timestamps00:00 – Intro: Meeting Bobby Capobianco 01:00 – Bobby’s fitness roots: Growing up with elite athlete parents03:00 – Life as a 6’9” D1 basketball player and ego in the spotlight05:00 – Gaining 100+ pounds post-college and losing identity06:30 – Fitness as a father: Getting healthy to say “yes” to his kids07:30 – Discovering CrossFit and community in Colorado08:30 – The power of a cold DM that changed Bobby’s life10:00 – The need for aligned community vs. convenience-based friendships11:30 – From college sports to redefining what being an “athlete” means13:00 – Running and embracing discomfort as a spiritual practice14:30 – Finding flow, discipline, and depth through fitness communities16:00 – The deeper “why” behind hard things and building intentional circles17:00 – The origin of Full Circle Social Club and building post-COVID connection19:00 – How social connection improves every aspect of your health21:00 – Why “Make Health Social” became their mission22:00 – Leadership, energy, and faith: loving people through presence25:00 – Feeling emotions fully—cold plunges, joy, and the gift of surrender27:00 – Navigating hard days, showing up, and leaning on others30:00 – Why “checking on the strong friend” is so important31:30 – Parenting and leadership: letting go, holding space, and grace35:00 – How judgment is a mirror, not a reflection of others37:00 – Rebuilding friendships and business with radical empathy38:30 – Bobby’s advice for building community: collaborate, don’t compete39:30 – His legacy: Let people feel seen and celebrated41:00 – What it really means to live 1% healthierPlease Follow + Download + Share + Rate on Apple Podcasts and Spotify if this podcast has added value to your life :) Connect with Bobby: ⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠Full Circle Social Club⁠⁠⁠⁠⁠⁠⁠⁠ Connect with Megan: ⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠Email Newsletter

Happy Monday friends! In this today’s mindset minute, we talk about how you and your body are actually working towards the same goals and are on the same team… let’s talk about how we can live like it.Looking for more support on your journey? Apply to work with me here: ⁠1:1 Application⁠New podcast episodes: Monday's = mindset minutes Thursday's = conversations and topic deep divesFollow + Share + Rate on Apple and Spotify if this podcast has added value to your life :) Thank you for being epic!!⁠⁠⁠⁠⁠⁠⁠ Connect with Megan: ⁠⁠⁠Instagram⁠⁠⁠, ⁠⁠⁠TikTok⁠⁠⁠, ⁠⁠⁠Email Newsletter

Happy Monday! In this mindset minute, we talk about what it means to hold the standard, especially in the small moments.New podcast episodes: Monday's = mindset minutes Thursday's = conversations and topic deep divesFollow + Share + Rate on Apple and Spotify if this podcast has added value to your life :) Thank you for being epic!!⁠⁠⁠⁠⁠⁠⁠ Connect with Megan: ⁠⁠⁠Instagram⁠⁠⁠, ⁠⁠⁠TikTok⁠⁠⁠, ⁠⁠⁠Email Newsletter

In this mindset minute, we talk about having the mindset of that even in the midst of waiting to the miracle, the success, the result.. the best is yet to come and here’s why.New podcast episodes: Monday's = mindset minutes Thursday's = conversations and topic deep divesFollow + Share + Rate on Apple and Spotify if this podcast has added value to your life :) Thank you for being epic!!⁠⁠⁠⁠⁠⁠⁠ Connect with Megan: ⁠⁠⁠Instagram⁠⁠⁠, ⁠⁠⁠TikTok⁠⁠⁠, ⁠⁠⁠Email Newsletter

For those wanting to create a healthier relationship with themselves, their bodies, and food, this episode will help you see it all in greater light.In this episode, we unpack how diet culture teaches us to assign moral value to food and how that impacts the way we see ourselves. I’m joined by non-diet dietitian Kate for a conversation on the complex layers behind food choices, body image, and the fear of weight gain.We explore:The difference between healthy intentions and control-driven behaviorsHow food morality affects self-esteem and mental healthWhat Health at Every Size (HAES) really means—and why it mattersHow to know when you're relationship with food needs help and what to do about itPractical mindset shifts for navigating body discomfortWhy photos can feel so triggering—and how to reframe that experienceIf you’ve struggled with food guilt, body image, or the pressure to look a certain way in order to feel worthy, this episode offers perspective, validation, and actionable tools to help you move toward food freedom and body acceptance.Connect with Kate: ⁠⁠⁠⁠Instagram⁠⁠⁠⁠, TikTok, ⁠⁠⁠⁠⁠⁠Work with Kate⁠⁠⁠⁠⁠⁠⁠ Connect with Megan: ⁠⁠⁠Instagram⁠⁠⁠, ⁠⁠⁠TikTok⁠⁠⁠, ⁠⁠⁠Email Newsletter⁠New podcast episodes: Monday's = mindset minutes Thursday's = conversations and topic deep divesSee you next week!xo, Meg

In this mindset minute, you'll learn a new perspective on what to do when doubts start to come to your mind.New podcast episodes: Monday's = mindset minutes Thursday's = conversations and topic deep divesFollow + Share + Rate on Apple and Spotify if this podcast has added value to your life :) Thank you for being epic!!⁠⁠⁠⁠⁠⁠⁠ Connect with Megan: ⁠⁠Instagram⁠⁠, ⁠⁠TikTok⁠⁠, ⁠⁠Email Newsletter

In this episode, we're exploring what it really means to heal your relationship with food—and why so many women feel stuck in an exhausting cycle of "trying to do it right" but still feeling like they’re failing.Today's guest, intuitive eating dietitian Lauren Smith, joins me to unpack:why eating around your craving never really satisfies you,how "pseudo permission" keeps you stuck in diet mentality (even if you’ve stopped counting macros),and why true satisfaction is more than just physical fullness—it’s mental too.We also talk about how so many women are more comfortable eating less than eating more—and how that double standard can keep us disconnected from our bodies.Lauren normalizes what it looks like to be in the messy middle—that in-between space where you’re trying to let go of food rules but don’t fully trust yourself yet. She compares it to being stuck in a parked car—not moving forward or backward—and explains why that feeling doesn’t mean you’re failing, it means you’re healing.Other topics we explore include:navigating cravings, hunger, and energy shifts around your menstrual cycle (and why it’s okay to need more during that time)how restrictive eating habits can impact fertility and hormonal healthwhy intuitive eating is a lifelong practice—not just a “phase” before going back to clean eatingthe importance of body trust, and how building it now sets the stage for future seasons of life like pregnancy, parenting, or aginghow healing your food relationship can help break generational cycles of body shameand the powerful reminder that it’s never too late to start—Lauren shares stories of clients in midlife and beyond who are doing this workWhether you're early in your journey or just feeling stuck, this conversation will help you feel seen, supported, and more equipped to take your next step toward food freedom.⁠⁠⁠⁠⁠⁠⁠ Connect with Lauren: ⁠⁠⁠Instagram⁠⁠⁠, ⁠⁠⁠Work with Lauren ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Connect with Megan: ⁠⁠Instagram⁠⁠, ⁠⁠TikTok⁠⁠, ⁠⁠Email NewsletterNew podcast episodes: Monday's = mindset minutes Thursday's = conversations and topic deep divesSee you next week!xo, Meg

If you struggle to make your habits STICK, this episode will help you truly be consistent with the new habits you’re trying to build, especially if it’s in the morning!If you’re enjoying the podcast, don’t forget to leave a rating and review!! Thank you!!New podcast episodes: Monday's = mindset minutes Thursday's = conversations and topic deep dives⁠⁠⁠⁠⁠⁠⁠ Connect with Megan: ⁠Instagram⁠, ⁠TikTok⁠, ⁠Email Newsletter

In this episode with Maeve we explore her journey of being a lifelong athlete, a bodybuilder, and now a compassionate coach. Maeve opens up about her experience with eating disorder recovery—sharing the raw truth of moving from pseudo-recovery to real healing and what that’s actually like.Together, we unpack what it means to go from being your biggest bully to your biggest supporter, learning to give yourself grace, trust your body, and find true satisfaction in movement and food. Important topics we cover: Navigating the discomfort of recoveryIs chasing a “look” really worth it?Finding your happiness and personality again after being addicted to exercise and restrictionHow to embrace moderation with movementBeing an example of health and flexibility for young girls and athletesThis episode is a must-listen for anyone learning to embrace moderation, body trust, and self-love after years of chasing more movement and less food.Connect with Maeve: Her InstagramConnect with Megan: Instagram, TikTok, Email NewsletterSee you in next weeks episode!Xo, Meg

Happy Monday aka Mindset Minute day! Today we’re discussing how growth means change which leads to perfection and the importance of changing the shape of our day if we want to change our lives. Have a minute? Let’s talk about it!See you in the next episode!xo, MegHere is the poem quoted in the episode from Anam Cara: “In a peotics of growth it is important to explore how possibility and change remain so faithful to us. They open us to new depths within. Their continual, inner movement makes us aware of the eternity that hides behind the outer facade of our lives. Deep within every life, no matter how dull or ineffectual it may seem from the outside, there is something eternal happening. This is the secret way that chane and possibility conspire with growth. John Henry Newman summed this up beautifully with the idea that to grow is to change and to be perfect is to have changed often. Change, therefore, need not be threatening; it can in fact bring our lives to perfection. Perfection is not cold completion. Neither is it avoidance of risk and danger in order to keep the soul pure or the conscience unclouded. When you are faithful to the risk ambivalence of growth, you are engaging your life. The soul loves risk; it is only through the door of risk that growth can enter. But where danger is the Redemptive grows. Perfection is the fulfilment of the fully lived and inhabited life.Possibility and change become growth within the shape of time that we call a day. Days are where we live. This rhythm shapes our lives. Your life takes the form of each new day that is given to you. A day is precious because each day is essentially the microcosm of your whole life. Each new day offers possibilities and promises that were never seen before. To engage with honour the full possibility of your life is to engage in a worthy way way the possibility of your new day. Each day is different. In the Book of Revelation, God said, 'The world of the past has gone... Behold I am making all of creation new.' The new day deepens what has already happened and unfolds what is surprising, unpredictable and creative. You may wish to change your life, you may be in therapy or religion, but your new vison remains merely talk until it enters the practice of your day.”New podcast episodes: Monday's = mindset minutes and Thursday's = conversations or topic deep dives⁠⁠⁠⁠⁠⁠⁠ Connect with me more on Instagram, TikTok, or my Sunday Newsletter here: ⁠⁠⁠⁠⁠CONNECT⁠⁠⁠⁠⁠

On today's episode we're joined by Ryann Nicole to talk all things health, healing your relationship with food, practicing acceptance, body neutrality, binge eating recovery, and mindset tools to shift the way you think about health.Ryann is someone I look up to a TON when it comes to pursuing true health, finding mental peace among the food noise, and navigating the battles we have with ourselves when we think we need more discipline or more willpower to achieve our goals or fix our problems. I hope after listening, you'll be inspired to to start BEING healthy rather than just DOING the healthy things :)Insight into who Ryann is:"Ryann Nicole is a licensed therapist, certified nutritionist, and recovered binge eater. She’s known for revolutionizing how people heal their relationship with food—not with more rules or rigidity, but with simplicity, self-trust, and a massive perspective shift. Her signature mantra, “You don’t have to make it mean so much,” has become a lifeline for those learning to let go of shame, release perfectionism, and get back into living their life. Using her binge eating recovery story as the heart of her message and her clinical expertise as the backbone of her work, Ryann brings a refreshing, relatable voice to the wellness space, here to redefine what it means to live a healthy and fulfilling life."Would love to hear from you guys on your takeaways from this episode!Connect with Ryann: Instagram: https://www.instagram.com/itsryannnicole/Her podcast: Spotify linkConnect with Megan:Instagram: HereEmail newsletter & more: Here

Happy Monday aka Mindset Minute day! Today we’re looking at the goal of being comfortable in life and what that really means. Have a minute? Let’s talk about it!See you in the next episode!xo, MegNew podcast episodes: Monday's = mindset minutes and Thursday's = conversations or topic deep dives⁠⁠⁠⁠⁠⁠⁠ Connect with me more on Instagram, TikTok, or my Sunday Newsletter here: ⁠⁠⁠CONNECT⁠⁠⁠

Today we’re joined by Sicily Wilcock to dive into the power of faith, enjoying the process, having a relationship with God, serving others, and how preparation leads to true confidence and happiness. Let’s just say, after listening to this podcast, you’ll be inspired to be more humble, more confident, more grateful, more prepared and more committed to your goals and the process.Talk on Wrestling with ComparisonsQuote from President Nelson on: the Lord loves effort. The Lord loves consistency. The Lord loves steadfastness. Post hereConnect with Sicily:Her instagram: Sicily Wilcock Her business instagram: Berry HeavenConnect with Megan:Megan’s instagram: One Percent HealthierNewsletter and additional links: HereGo be 1% Healthier today you wonderful human!!Xo, Megan

Hello everyone! Today’s episode is about a small shift you can make the the questions you ask yourself, that allow you to be creative, positive and a better problem solver.If you ask yourself questions like HOW can I? Vs. Can I? You might find yourself thinking less in black and white and in more color :)What does this episode bring up for you?See you in the next episode!xo, MegFollow along!⁠⁠⁠⁠⁠⁠⁠ Connect with me more on Instagram, TikTok, or my Sunday Newsletter here: ⁠CONNECT⁠