All Small Actionable Habits Podcasts

In this episode you will hear John having a quick new year talk on goals and ideas on how to reach them. If you are interested in following Jo~Jo’s Kitchen go to Website: Jo~Jo’s Kitchen Facebook: Jo~Jo’s Kitchen Instagram: @Jo_Jos_Kitchen You can help support at KickStarter – Jo~Jo’s Kitchen Are you new to Keto? Have you … Continue reading KK058 New Year Refresher →

In this episode John and Jolene interview Siobhan Huggins. “Right hand of Dave, knitter of shawls, mother of lipids, cholesterolcode.com is my home base” If you are interested in following Siobhan go to Website: Cholesterolcode.com Facebook: Siobhan Huggins Instagram: @righthandSiobhan Help support Jo~Jo’s Kitchen KickStart.com Are you new to Keto? Have you started, but are struggling? … Continue reading 056 Interview with Siobhan Huggins 10/30/18 →

In this episode you will hear John and Jolene talk about their experience with carnivore and give updates on the launch of Jo~Jo’s Kitchen.  Jo~Jo’s Kitchen will produce dry mixes for cakes and breads. If you are interested in following Jo~Jo’s Kitchen go to Website: Jo~Jo’s Kitchen Facebook: Jo~Jo’s Kitchen Instagram: @Jo_Jos_Kitchen You can help support … Continue reading 055 Recap and Updates 10/17/18 →

In this episode you will hear as John prepares his lunch – Keto Chow Savory Chicken Soup. John and Jolene taste the soup and give reviews on the soup as well as the new electric frother John purchased. Buy your Keto Chow at ketochow.ketoniankorner.com – Sept 24-Sept 30 2018 get 10% off the Savory Chicken … Continue reading 054 Keto Chow – Savory Chicken Soup →

In this episode you will hear John and Jolene answer listener questions. Don’t forget to follow their new business adventure at Website: Jo-JosKitchen.com Facebook: https://www.facebook.com/jojoskitchendrymixes Instagram:@jo_jos_kitchen Are you new to Keto? Have you started, but are struggling? Are you a veteran Ketonian? Well you are in the right place! The Ketonian Korner is hosted by … Continue reading 053 Sept Q & A →

In this episode you will hear John and Jolene interview John’s long time friend Melissa. Nutrition isn’t something that people naturally talk about, so until very recently, John didn’t know his friend Melissa had ever tried keto or that she is currently carnivore. Melissa describes what she eats and some of the reasons she moved … Continue reading 052 Interview with Melissa on Carnivore Keto 8/29/18 →

In this episode you will hear John and Jolene talk about their new adventure with Jo~Jo’s Kitchen.  They are launching a bread and cake mix company.  Sign up for their mailing list at Jo-JosKitchen.com to stay informed on the progress. If you are interested in following Jo~Jo’s Kitchen go to Website: jo-joskitchen.com Facebook: https://www.facebook.com/jojoskitchendrymixes Instagram: … Continue reading 051 New Adventures – Introducing Jo~Jo’s Kitchen 8/17/18 →

John’s solo additions about the book Great by Choice In the book it’s two teams race across the south pole but John talked about a simpler example walk across the United States: Walking 20 miles every single day — rain or shine VS Walking for 40-50 miles in good weather — fewer miles on bad days … Continue reading 050 – Great by Choice – Your 20 Mile March 8/3/18 →

In this episode John and Jolene answer listener questions. If you would like to submit a question you can reach them at KetonianKorner@gmail.com or on their facebook page at https://www.facebook.com/groups/KetonianKorner/ Are you new to Keto? Have you started, but are struggling? Are you a veteran Ketonian? Well you are in the right place! The Ketonian … Continue reading 049 July Q & A →

In this episode John and Jolene talk about how to stay on track while traveling and review vendors from KetoCon2018 – the links to their websites are listed below Bunker Hill Cheese https://bunkerhillcheese.com/ ChocoPerfection https://store.chocoperfection.com/ Eating Evolved https://eatingevolved.com/ Fbomb https://www.dropanfbomb.com/ Fox Hill Kitchens http://foxhillkitchens.com/ Keto Savage https://www.ketobrick.com/ Keto-Mojo https://keto-mojo.com/ Keto Chow https://www.ketochow.xyz/ Ketologic https://ketologic.com/ Mammoth … Continue reading 048 Travel tips and KetoCon2018 Vendor Review 2018 7/6/18 →

Today we are reviewing John’s thoughts on his Mindfulness and Inner Health goals from John’s website: www.johnodavidson.com John talked about his phases to changing a Habit: Phase 1: Assessment. What is the goal and what I hope to get out of it? Phase 2: Start building the Habit Phase 3: Growth & Build/Tweak the process to … Continue reading 047 Mindfulness Habits 6/22/18 →

In this episode John and Jolene interview the adorable couple, Robert Sikes and Crystal Love. These 2 have dedicated thier lives and thier sleep to Keto. They are both Keto coaches, started a couple Keto businesses and train/compete in bodybuilding competions. Hear how the two first met and their journey into Keto. They get real … Continue reading 046 Interview with Robert Sikes “Keto Savage” & Crystal Love 5.31.18 →

In this episode John and Jolene talk about resetting your eating and mindset. Everyone has a rough time, but just get back on track at your next meal. Don’t wait for Monday, or the beginning of the month. Don’t beat yourself up for slipping up. Just move past it and get back on track. You … Continue reading 045 Dietary Reset →

In this episode you will hear John and Jolene answer listener questions.  If you want to have your question answered on the next monthly Q&A send them over to KetonianKorner@gmail.com Keto courses mentioned in the podcast: Robert Sikes “KetoSavage” Deeper State Keto can be found at https://deeperstateketo.com/ Brian Williamson “Ketovangelist” along with Carrie Brown & Danny Vega … Continue reading 044 April Q and A 4.25.18 →

In this episode listen in as Jolene and John discuss the tests they have participated in lately and how you can get yours. Calcium Index test, gut biome test and food allergy test Give us show ideas or ask questions for the monthly Q & A discussion KetonianKorner@gmail.com Deeper Keto link from Keto Savage https://deeperstateketo.com/ … Continue reading 043 Open Discussion 4.20.18 →

Today we are talking with Charles about the Orange Frog. In this episode we will talk about: The Happiness Advantage The 4 Seasons as illustrated by the 4 frogs The Actionable takeaway: Happiness is a Choice Ted’s talk referenced: https://www.ted.com/talks/shawn_achor_the_happy_secret_to_better_work http://www.orangefrogbook.com/

In this episode listen in as Jolene and John answer your questions. Ted talk – heart test discussion https://www.youtube.com/watch?v=4gHK3XhTIlM&index=25&list=PLmT04B-GI49DbTFdGv3lrd-Ldx4QlndO2 uBiome https://ubiome.com/?utm_source=google&utm_medium=cpc&utm_campaign=Search-Brand-Trademark-Exact-GP&gclid=Cj0KCQjw-uzVBRDkARIsALkZAdmF60CG1GIBFC9oF5ZsyXUAOMWybzZYs5nvTu_xZtT6mDpF63gD0mYaAu_7EALw_wcB Food Sensitivity Blood Test http://highenergygirl.com/foodtest/ HIIT course https://smallactionablehabits.teachable.com/p/hitt-basics

Today John gives his thoughts on how meditation and mindfulness has helped decrease his stress at work. He reviews : Types of meditation Quick Breathing Exercise Actionable Takeaway: The 4-week meditation challenge: meditation.smallactionablehabits.com —————————————————– Don’t miss a Podcast: http://smallactionablehabits.com/subscribe All the Online Courses: http://courses.smallactionablehabits.com http://www.Facebook.com/SmallActionableHabits

In this episode John discusses how to exercise anywhere! Maybe you can’t afford a gym membership or you are still feeling intimidated to go to the gym. These tips are great for anyone! Traveling or wanting to do at home activities you can do it! Are you new to Keto? Have you started, but are … Continue reading 041 Exercise no gym membership or expensive equipment →

In this episode John and Jolene answer questions sent in by listeners. Are you new to Keto? Have you started, but are struggling? Are you a veteran Ketonian? Well you are in the right place! The Ketonian Korner is hosted by two coworkers, John Davidson and Jolene Hale, who have a round table discussion and … Continue reading 040 February Q&A →

In this episode John and Jolene interview Tom Naughton – Author and creator of Fat Head Movie and Fat Head Kids: Stuff About Diet and Health I Wish I Knew When I Was Your Age. If you haven’t seen this movie, it is a must! Tom is hilarious and extremely knowledgeable. Fat Head Kids: Stuff … Continue reading 038 Interview with Tom Naughton 3/2/18 →

In this episode we talk with Johanna Smith, a Certified Primal Health Coach that combines Primal with Usui Reiki energy work. We cover: What is Reiki What are Chakras Her walk with MS Referenced Video: Minding your mitochondria | Dr. Terry Wahls: https://www.youtube.com/watch?v=KLjgBLwH3Wc Actionable Takeaways: Open your mind – Google: Reiki and learn more https://terrywahls.com/about-the-wahls-protocol/ … Continue reading Usui Reiki with Primal Enlightenment →

Today we reconnect with Tracy Milam to add a daily review to his detailed goal setting process Actionable Takeaways: Continue to refine your 15 minutes planning block, Renegotiate your [internal or external] deadlines, and define your process that need improvement —————————————————– Don’t miss a Podcast: http://smallactionablehabits.com/subscribe All the Online Courses: http://courses.smallactionablehabits.com http://www.Facebook.com/SmallActionableHabits

Listen in while John and Jolene discuss how to deal with the tempations we are all presented with. They give some helpful tips on ways to overcome the temptation and give some recipes as well. Ways to help avoid those tempations -Change your relationship with food. View food as the fuel it is -Be prepared … Continue reading 039 Avoiding Temptation 2/16/18 →

In this solo episode John talks about assessing your goal and identifying practice that support. Then to focus on building consistency till it a habit. There is no rocket science here, just some planning to think about what habits will make you successful and how you can set yourself up for success. ———————————– More info on … Continue reading Support your Goals with Habits →

In this episode, John and Jolene interview the owners of Keto Chow, Chris and Miriam Bair.  They discuss how they were introduced to Keto, why Keto Chow was created, and how the business transformed from a small operation in their home to renting warehouse space.     Chris and Miriam are offering our listeners $10 … Continue reading 037 Interview with Chris and Miriam Bair Keto Chow 02/09/18 →

In this show our local Planetarium Curator (and Vice President of Programs) Renae joins us to give an overview of what to expect from the free Relax under the Stars event held the first Wednesday of every month, 12-1 pm downtown Peoria, IL She goes over: 15 minutes talking about the basics and where we are … Continue reading Relax Under the Stars [Local Event] →

Group President Tom Pellette joins the Caterpillar Podcast to talk about auto mechanics with his dad, how to win in sales and about Caterpillar’s Energy & Transportation business. Program guide: 1:30 – Tom’s upbringing in New Mexico, and working on cars with his dad 6:10 – Lessons learned in sales and marketing at Solar Turbines: … Continue reading [Re-post] Caterpillar Group President Tom Pellette: Life Lessons Under the Hood of a Car →

Today we are talking with Jesse Coomer. John reached out to Jesse as he was looking into taking his one day workshop. We review: Book: What Doesn’t Kill Us: How Freezing Water, Extreme Altitude, and Environmental Conditioning Will Renew Our Lost Evolutionary Strength How/Why Jesse found Wim Hof The basic principles What you can expect in … Continue reading Cold Expose and more via Wim Hof Method with Jesse Coomer →

In this show John passes along the idea of a Happiness Haiku. A Haiku is a form of Japanese poetry traditionally expressing a single feeling or impression – in this case Happiness. He didn’t mention it but usually a Haiku and contains three unrhymed lines of five, seven, and five syllables, respectively. Read more details at: https://en.wikipedia.org/wiki/Haiku … Continue reading Happiness Haiku →

Quick tip: Can you save some time watching videos Actionable Takeaways for YouTube: Keyboard shortcut Function Spacebar Play/Pause when the seek bar is selected. Activate a button if a button has focus. Play/Pause Media Key on keyboards Play / Pause. K Pause/Play in player. Stop Media Key on keyboards Stop. Next Track Media Key on … Continue reading Video – Tips to cut your viewing time →

In this episode you will hear John and Jolene discussing how they are dialing in their macros. They will give you some tips on how to track proactively vs re-actively. -Set specific goals -Calculate macros -Proactively track macros vs reactively track BMR = Your BMR (Basal Metabolic Rate) is an estimate of how many calories … Continue reading 036 Dial in your Macros 1.26.18 →

Tracy Milam explains his detailed goal setting process and walks us through one of his goals. His process has 3 (or 4 if you count review) steps: 1) Reflect 2) Set new Goals 3) Planning (ie Flush out the goal) 4) Review (Control Process) Actionable Takeaways: Do you have goals that doesn’t have a plan … Continue reading Detailed Goal Planning with Review →

In this solo episode John talks to himself about tracking weight in BodyPump and GRIT. He is piloting tracking his weights using this low tech Pump tracker: https://goo.gl/2DxksQ (Google Sheets) ———————————– More info on Group Fitness Max (GFM): http://www.GroupFitnessMax.com Subscribe: “Group Fitness Max” in your favorite Podcasting app (iTunes/Play) Take one of our Courses: http://courses.GroupFitnessMax.com Subscribe on … Continue reading Tracking your barbell weight in Group Fitness →

In this episode listen as John and Jolene discuss their new endeavors – A new cookbook published on Amazon and A New Year A New YOU https://smallactionablehabits.teachable.com/p/anyany Are you new to Keto? Have you started, but are struggling? Are you a veteran Ketonian? Well you are in the right place! The Ketonian Korner is hosted … Continue reading 035 A New Year A New YOU 1/12/18 →

As we grow we have been sharing the processes we use to Podcast. As people are at different points at wanted to share this is a way you can try with little to no risk. We published the details in a quick book and will be added to the course monthly. This Podcast will not … Continue reading PP01 – Introducing PhonePodcasting →

We often battle the intimidation factor at the gym. Today we talk about how you can try HITT at home to build up some confidence. The class is free so there is no reason you shouldn’t give it a try. Take the course at http://courses.GroupFitnessMax.com ———————————– More info on Group Fitness Max (GFM): http://www.GroupFitnessMax.com Subscribe: “Group … Continue reading Try our free HITT Class →

In this episode listen as John and Jolene interview Kristin Rowell a trial lawyer, marathon runner, strength trainer and ketogenic eater.  Listen in as Kristin talks about her experiences with strength training.  The method she uses may surprise you, as she lifts for 30 minutes only 2 times per week.  Kristin has worked out at … Continue reading 034 Interview with Kristin Rowell 12/29/17 →

In this episode you will hear us talk about 2 weeks of meals that are our go-to easiest meals to make. You can get a draft of them in cookbook form by going to the show note notes. Actionable Takeaways: – Download a copy at http://cookbook.ketoniankorner.com – Pick a few meals and add them to … Continue reading 033 2 Weeks Keto Cookbook 12/22/17 →

Listen in while John and Jolene interview Keith. Keith wasn’t one that struggled with his weight or food addiction. On the surface he appeared healthy, it wasn’t until he went for a new position within the military that he discovered he was type 2 diabetic. ~ Don’t assume you are healthy because you don’t “look” … Continue reading 032 Interview with Keith Albaugh 12/8/17 →

Quick 5MF on adding Non-exercise activity thermogenesis (NEAT) to your fitness template Actionable Takeaways: Don’t have a goal, 2-4 hours NEAT a week Layer NEAT on top of a current habit Don’t miss a show: smallactionablehabits.com/subscribe and Facebook.com/SmallActionableHabits

Today John is giving his 5 Rules for Minimalism and Essentialism Actionable Takeaways: Just in Case Rule: http://www.theminimalists.com/jic/ Do you use it? (90/90): http://www.theminimalists.com/ninety/ Do less in order to do more: http://smallactionablehabits.com/time [Previous Time Podcast] Going to take 2 min, do it [GTD 2 Minute Rule: https://lifehacker.com/use-the-two-minute-rule-to-stop-procrastinating-and-get-1521792128] Say ‘no’ more often that ‘yes’ [Derek Sivers’s Book … Continue reading OMJ11 5 Rules for Minimalism and Essentialism →

In this episode listen as John and Jolene interview Brittany Irvin aka MommaLowCarb and discuss – Brittany’s journey and success story – The time it takes to cook keto compared to what you are used to – Cauliflower (turns out it does in fact have a taste) Actionable Takeaways: – Just start, you don’t have … Continue reading 031 Interview with Brittany Irvin aka MommaLowCarb 12/1/17 →

In this episode listen as John talks with Ross Taylor, the Chief Fat Officer from FBomb, on…. Ross’s Keto Journey and lessons learned Jade’s story (Who isn’t a member of his family, no matter what John says…) Products backstory (why it’s not just Keto) and the situation the product was created for Ross’s Keto business … Continue reading 030 Interview with Ross Taylor FBOMB 11/27/18 →

Are you new to Keto? Have you started, but are struggling? Are you a veteran Ketonian? Well you are in the right place! The Ketonian Korner is hosted by two coworkers, John Davidson and Jolene Hale, who have a round table discussion and keep it real. In this episode listen as John and Jolene discuss … Continue reading 029 Instructions for Easy Meals 11/17/17 →

In the Float Morton episode I was pro Float tank. In this short update I talk with my wife about the another side to Sensory Deprivation Tank. We always like to present both sides when we can. —————————————- More info on Our Mindfulness Journey: http://omj.smallactionablehabits.com To take our 4 week Meditation challenge: http://meditation.smallactionablehabits.com YouTube: https://goo.gl/NDBL4G

From back when the site started as a local group called CIPaleo – Tying Chiropractics into your Health https://www.facebook.com/drolsonhealth/ Huge thanks to Jonathan (and Trent) from Legacy Wealth

Today we talk with Zach Phillips, a level 2 certified Crossfit coach The new gym: No limit Fitness Studio Crossfit Powerlifting Training modalities Performance enhancing drugs Video talked about on the show: Follow Zach: His Facebook is Zach Phillips Gym No Limit Fitness Instagram @zachlifts86 Gym Instagram @nolimitfitnessstudio

Are you new to Keto? Have you started, but are struggling? Are you a veteran Ketonian? Well you are in the right place! The Ketonian Korner is hosted by two coworkers, John Davidson and Jolene Hale, who have a round table discussion and keep it real. In this episode listen as John and Jolene interview … Continue reading 028 Interview with Verdell Jones KetoSports 11/10/17 →

Are you new to Keto? Have you started, but are struggling? Are you a veteran Ketonian? Well you are in the right place! The Ketonian Korner is hosted by two coworkers, John Davidson and Jolene Hale, who have a round table discussion and keep it real. In this episode listen John and Jolene interview Victor … Continue reading 027 Interview with Victor Macias Keto Kookie 11/3/17 →

Today we have an interview with Michael Bell owner of Stress Busters in Morton IL – https://stressbustersfloat.com/ We talked about: Why John was looking into floating Why Mike decide to add a Float tank Explain the method and characteristics: size of the tank, light, filter water John talked about his float In the area: www.stressbustersonline.com and on … Continue reading SPH080 Float Morton – Sensory Deprivation Tank →