Podcast appearances and mentions of bj fogg

Your nice hosts have talked a lot over the years about exploitative game design, and this week we brought in an expert on gamification to lay out some of the dark patterns in games that take players' money and time via deceptive framing and UX.https://samliberty.comSam Liberty - MediumSam Liberty - LinkedInDark PatternsGame DesignWhy “Addictive” Gameplay Should Never Be The Goal - Lydia Symchych, ELB LearningHEXAD FrameworkAddiction by Design - Natasha Dow SchüllTiny Habits: The Small Changes That Change Everything - BJ FoggHow to Change: The Science of Getting from Where You Are to Where You Want to Be - Katy MilkmanHow dating apps weaponized loneliness against their users - Sam Liberty

This week, Amber kicks off a new book series with the first two chapters of BJ Fogg's Tiny Habits. Together, we unpack Fogg's behavior model — B = M + A + P (Behavior = Motivation + Ability + Prompt) — and explore why lasting change has less to do with willpower and more to do with designing habits that are actually doable. We talk about the common trap of aiming too big too fast, why “failure” often means the system was unrealistic from the start, and how shrinking goals into small, specific actions can create real momentum over time. From brushing one tooth to building life-changing routines, this conversation dives into the psychology behind behavior change and how tiny shifts can lead to surprisingly powerful results. If you've ever struggled to stay consistent with new habits, routines, or goals, this episode offers a refreshing and compassionate perspective on starting small, celebrating progress, and setting yourself up for long-term success.

Most people know what they should do to be healthier. So why is it so hard to actually do it?In this episode of NHA Today, Dr. Stephan Esser sits down with Luanne Spiros, a Yoga Alliance E-RYT 200, ACSM Cancer Exercise Specialist, master beekeeper, and behavioral change expert who has spent her career helping people build healthy habits that actually last.This conversation cuts through the generic advice and gets into the real mechanics of change. Why is movement easier to start with than nutrition? What makes the social environment so powerful? And what three skills does everyone need to make healthy living stick for life?You will also hear about her work in oncology yoga and what she will be leading at the NHA Annual Conference in June.In this conversation, you will learn:Why movement tends to be the better entry point than nutrition for most peopleThe three S's: social, skills, and setting -- and why they make or break healthy livingThree skills everyone needs to build lasting health habitsWhy reward beats fear as a long-term motivator (and what the research says)The hardest parts of going plant-based and how to plan around themHow to build exercise into your life so it stops feeling like something to bolt onWhat oncology yoga is and how it gives cancer patients agency and hopeHow to handle a partner or household that isn't on the same pageBook recommendations from this episode: Atomic Habits by James Clear, Tiny Habits by BJ Fogg, Willpower by Roy Baumeister.---LINKS AND RESOURCES---Full episode and show notes:NHA Today on YouTube: https://www.youtube.com/playlist?list=PLgXfvjZj34HbsD3-47eEC2kjBWeIvNhHlSubscribe on your favorite platform: https://www.healthscience.org/podcast/NHA Annual Conference (June 25 to 28): https://checkout.healthscience.org/2026-nha-conferenceFollow Dr. Esser: https://www.instagram.com/esserhealth/ ---About NHA Today: The National Health Association has championed the science of true health for over 75 years. NHA Today brings that legacy into your weekly routine with honest, evidence-based conversations to help you live your most vital life.

When was the last time you made a decision that fit for you? Performance coach and creative business strategist Shari Teigman joins Lesley Logan to pull back the curtain on the chaotic beauty of perimenopause. Shari specializes in helping high-achieving people stop following outdated templates to finally start listening to their own internal rhythm. This episode is a permission slip to stop holding everyone else's baggage, how to move from fear to curiosity, and start making decisions that actually serve the woman you are becoming today. If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast https://lesleylogan.co/podcast/. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co mailto:beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe https://lesleylogan.co/podcast/#follow-subscribe-free.In this episode you will learn about:Navigating the "not this" phase to rediscover your true identity.Why perimenopause is the best time for deep internal decluttering.The "red shoe" analogy for carrying other people's emotional baggage.How to transition from paralyzing fear to productive, playful curiosity.Using internal contradictions to stop lying to your own nervous system.Episode References/Links:Shari Teigman Website - https://shariteigman.comShari Teigman Instagram - https://www.instagram.com/shariteigmanThe Maverick Way: A Field Guide to Coming Undone on Purpose - https://sharidteigman.ac-page.com/TheMaverickWayPrelaunch?test=trueFemGevity - femgevityhealth.comBig Magic by Elizabeth Gilbert - elizabethgilbert.com/books/big-magicTiny Habits by BJ Fogg - tinyhabits.com/bookWhat to Expect When You're Expecting by Heidi Murkoff - https://a.co/d/0j80fU42Submit your wins or questions - https://beitpod.com/questionsGuest Bio:Shari Teigman serves as a catalyst for high achievers who are ready to dismantle the status quo and reclaim their individuality. As a performance mentor and strategist, she guides leaders through the process of unlearning rigid structures to make room for radical, creative breakthroughs. Shari is best known for her ability to cut through the noise with a blend of sharp strategic insight and a "Maverick" spirit, encouraging her clients to stop adjusting to external pressures and start building lives that resonate with their core values.Beyond her strategic work, Shari is a dedicated advocate for personal sovereignty, helping global professionals navigate the complex intersection of high-level performance and emotional well-being. By challenging the traditional "resiliency" narrative, she provides the tools necessary to move from a state of constant survival into one of intentional, authentic growth. Whether she is addressing the mental shifts of perimenopause or the hurdles of international business, Shari's mission is to ensure that success never comes at the cost of self-recognition. If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. https://lovethepodcast.com/BITYSIDEALS! DEALS! DEALS! DEALS! https://onlinepilatesclasses.com/memberships/perks/#equipmentCheck out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSox https://onlinepilatesclasses.com/memberships/perks/#equipmentBe in the know with all the workshops at OPC https://workshops.onlinepilatesclasses.com/lp-workshop-waitlistBe It Till You See It Podcast Survey https://pod.lesleylogan.co/be-it-podcasts-surveyBe a part of Lesley's Pilates Mentorship https://lesleylogan.co/elevate/FREE Ditching Busy Webinar https://ditchingbusy.com/Resources:Watch the Be It Till You See It podcast on YouTube! https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gLesley Logan website https://lesleylogan.co/Be It Till You See It Podcast https://lesleylogan.co/podcast/Online Pilates Classes by Lesley Logan https://onlinepilatesclasses.com/Online Pilates Classes by Lesley Logan on YouTube https://www.youtube.com/channel/UCjogqXLnfyhS5VlU4rdzlnQProfitable Pilates https://profitablepilates.com/about/Follow Us on Social Media:Instagram https://www.instagram.com/lesley.logan/The Be It Till You See It Podcast YouTube channel https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gFacebook https://www.facebook.com/llogan.pilatesLinkedIn https://www.linkedin.com/in/lesley-logan/The OPC YouTube Channel https://www.youtube.com/@OnlinePilatesClasses Episode Transcript:Shari Teigman 0:00  In our lives, we walk around carrying everyone else's red shoes and polka dotted bags and pile of crap, and you walk around wheeling it with you, because you call it identity, you call it belonging. You call it your culture, your religion, your family, your blah, blah, blah. And you open up this bag and it's filled with shit you don't know, so you have no room for new stuff.Lesley Logan 0:18  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started. Lesley Logan 0:57  All right, Be It babe, get ready. Get your notes out if you're driving, Get your ears on. This is an interview I was stoked to have, and I'm even more excited for it to be in your ears right now than I could have imagined. Shari Teigman is our guest today. She is the coach for Mavericks. But really, truly, you high flying women that listen to this podcast who are going through perimenopause, maybe already there may be on the other side, but when I talk about being it until you see it, sometimes you're like, well, who am I? Now? We are going to dive into so many different amazing tools, tats. There's going to be nuggets that are going to just go that hit right where I needed it to. You will relisten to this episode. I know it's great. We did record during Mercury in Retrograde. So there are a couple of times where I think there might be a blip in the audio. I promise you you didn't miss anything. So please bear with the three of those that happen if my team didn't get rid of them and and just know that like the magic is here, and it's very much worth listening to, and relistening to and sharing with a girlfriend of yours who needs to hear it. So here is Shari Teigman. Lesley Logan 2:06  All right, Be It babe. So here's the deal. I have been kind of stalking this woman for a bit through the socials, and when I saw her and what she raves about, I was like, oh, we have to have her on the be it pod. She is exactly what you guys need to hear today and probably repeat this episode. We haven't had it yet, but I have a feeling there's gonna be some nuggets you're gonna want to relisten to. So Shari Teigman, tell everyone who you are and what you rock at. Shari Teigman 2:30  I would say I feel pressure, but I don't. I'm just excited. So thank you for having me. I'm very excited to be here and stalking right back. So I always love finding a friend on the interwebs that sounds and moves like me. Well, you move better than I do, Pilates and all, but the energy, the excitement and the passion for life and a lot of realness as well. So I am a performance coach and a creative business strategist, and I help people unleash the Maverick within them. So it's stopping following everyone else's bullshit templates and moving into a space where you're listening to your own gut, you're following your own rules, and it doesn't mean you're rebelling against anything, and it doesn't mean you have to be angry at everyone. You know the stage of life can come with a little perimenopausal rage, which is always welcome in my world. But I work with both men and women to find a beat of their own drums so that they don't have to be checking in everyone's yards to see what they're doing and measuring themselves non stop. We're not in high school. I didn't do it in high school. I'm certainly not doing it now. So that is the fire that I like to bring to the world.Lesley Logan 3:27  Oh, I love that, and I love how clear you are in what you do. And I'm sure many people's ears perked up on the menopausal race, all that stuff, because I think, like one of the things that so I started doing this podcast years ago, and I'm like, I know who I am and people are trying to figure out why I'm so confident, and really, it's just because I do things scared. But then, like, you know, you start to get past 40, and you're like, why am I freaking out? Well, who? Why am I (inaudible). Shari Teigman 3:52  Fearless me? Lesley Logan 3:54  Yeah, why, why am I hesitating? Like, what? What is happening and and like, in being until I see it, it's like, wow, this is, like, a lifelong thing. Thank goodness I like doing this. But also, but also, like, it is interesting to get to know yourself again when you especially for the women who love the show and who we attract, who thought they did, and now they're like, kind of feeling like my girlfriend said today that she feels like she has, like, sea legs.Shari Teigman 4:20  Yeah, it's so nice of you to call it interesting, to get us to know ourselves, because I have some other choice words for the state of life while I accept it and rage, it's fascinating. And may not get all metaphysical here, and you're going to have to drag me into a crone phase of my life. I don't plan on going lightly or gracefully, but there is the no shits given point where we do get to course correct and say, okay, for those of us who did know ourselves for the past 15, 20, 30 years to check in that that's still what we want, or the identifications are still valid and accurate and have not expired just because everyone else like someone they work for everyone else. So it's a real face to the fire moment of I say I'm all these things. I better check in that I still am because I'm too tired and can't remember anything to pretend I'm something that I'm not. So I think it's a real truth telling phase. And like I said, I'm not planning on getting old and wise, but I will be loud and old and happy, fun. I just got to get through this can't remember my name thing, and then, you know, carry on to the next chapter. Lesley Logan 5:28  The other day, I saw this thing, and the guy was on Instagram, and the guy was like, hey, you meet someone who was born in 1995 and it's, they're 30 years old. And you're like, that's interesting. I'm 30 years old. And then I'm like, weird. And then I was like, wait, oh, I'm not I. I just keep thinking that I am.Shari Teigman 5:45  Yes, my eldest son turned 26 and I am not okay because I'm 22 and I'm not good at math, but that is not math. That is off, all off. Lesley Logan 5:50  So you said we have to, like, check in with ourselves. And I think that that is, like, a brilliant thing that no one has told us to do, right? Like, as you grow up, everyone's like, what do you want to be when you grow up? And then you go to school to be that thing, and you're like, check the box. And I think all the high flyers are good box checkers. Like, check this box and check that box and and so we've checked all the boxes, and then we get to a place, it's like, but how do you check in? Like, you add more boxes. What? What did you do, Shari? Like, how do you check in to see if these are the things you still want?Shari Teigman 6:22  So it's a long answer, Lesley. Lesley Logan 6:24  I'll take it. Shari Teigman 6:27  For me, I have, I have decluttered the boxes many times, because for the first 33 years of my life, I fit very well into the boxes I was supposed to that I was given. And I did a great job, and I was funny about it and zesty about it, and Miss bubbly and head cheerleader and exactly what you think I was like at 18. I still am like at 51 and I went through a really rough divorce in my early 30s as a mom of two kids, and after a couple of years of survival and just knowing what I didn't want, which is a very painful but beautiful process I can say now later, that not knowing what I want, Liz Gilbert had a great I saw her in an interview, and I love her. In my head, she's my best friend, but she just doesn't know it yet. So we'll let her know it's fine. But my bestie, Liz said on this podcast, she went through an era which was called not this. So everything became not this, not this, not this. Most of us think we have to know what we want, and you said it, we're asked when we're younger, what do you want to be? I have no idea what the hell I want to be. I have no idea what the things are my options. So I can pick something off the cereal shelf and not know what's inside. And then, because I said it, I then went to school for it, and then I wore the t-shirt for it, and I told everyone about it, and I posted on social media about it. I can't not do it now. So we wear these costumes for a while, and then they start getting tight and uncomfortable, and not because of the perimenopausal weight. I mean, internally. And then you say, wait, am I allowed to put it down? Is the question I asked myself. So in this, not this phase, at the end of my divorce with these two amazing kids that I love, I then free myself from a situation and I saw black because I had no idea who I was and I had no idea what I wanted. I hadn't gotten up to asking myself that question, probably for the first time in my life at 34. Terrifying, highly don't recommend, but we got here. And so I think at that point, I stripped away everything that I knew and said, well, if none of this was true, what if I could be anything? So hence, the Maverick was born after, I mean, I make it sound really nice, there were a lot of crying on the floor and break down in the therapist's office. And I had had psychiatrists call me scrappy. He's like, you don't need meds, you're scrappy, you'll be fine. I blew up at him, and I don't react to anyone. I was like, I get a reward for being able to constantly be in survival mode. Americans, brace yourself. He refunded me my $250 which does not happen in our country. He was so apologetic that he pissed me off so much he probably got all the rage that everyone in my life until then had not gotten. It was amazing. So the long answer is, I checked in, and all of a sudden nothing felt like me. And while that was scary, it was so liberating, because I didn't have to fit new stuff into an old package. I was like, wee let's just turn the whole thing upside down, and I rebuilt what I wanted and put the right things back in in the drawer, instead of whose is this sock? Like example I always use is, I think the first piece of finding yourself is unpacking. So let's say you go on a girl's weekend with a bunch of friends, and the last night's a little blurry. No one remembers how they got to the airport. You get home, you open your polka dotted suitcase, and there's a red shoe. You don't have a red shoe. You go into the WhatsApp group, you're like, hi, guys, has everyone thrown up yet? Anyone's red shoe? Does this belong to anyone? Of course, you know it's not yours. But in our lives, we walk around carrying everyone else's red shoes and polka dotted bags and pile of crap, and you walk around wheeling it with you, because you call it identity, you call it belonging, you call it your culture, your religion, your family, your blah, blah, blah. And you open up this bag and it's filled with shit you don't know so you have no room for new stuff. So you and I's come into the world with all this passion and all this excitement, and everyone's hands are filled wondering, where do I put one more thing? You have to unpack, and you have to understand why you keep repacking the same thing in order to then get a chance to make any choices.Lesley Logan 10:33  That is an I love that long answer so much because it's like the simple like, the part that we all wanted to hear was like the short answer, oh, just do these three things. Shari Teigman 10:44  I can't do it because I don't believe it. And I used to listen to it and cry and think I was broken because I don't have that availability. So now what do I do? Lesley Logan 10:51  Yeah, and I also like, thank goodness, like, that guy gave that money back. I can't believe there was a guy and he gave his money back. I can't believe it was a man who told you you don't need drugs. But I can't believe apologize (inaudible) because one of the things that like, I it like, is nailed on a chalkboard when someone goes, oh, you're just so resilient. I'm like, I don't want to be resilient anymore.Shari Teigman 11:14  And I hang that one up because I know, and I know you all appreciate it, but it's killing me from the inside, so (inaudible) anymore? Thank you for appreciating it. Lesley Logan 11:25  Right because also, like, of course, as a business owner, as someone who's still, like making the money we need to make till we're retired and living our best life. Resiliency is great in my day to day, like operating my business, but like being resilient in my friendships and my family-ships and all that stuff, it's like, no, because then you don't ever check on me. No one checks on me. Shari Teigman 11:43  And also, we don't know how to ask for help yet then, because it's already uncomfortable and there's no room for it, so you're like, but can I? No, can't, no. Lesley Logan 11:51  Why can't I ask you because I'm holding your red shoe. I can't ask you because I'm holding your red shoe. Shari Teigman 11:56  And I never learned how, so I guess I'm the red shoe holder now.Lesley Logan 12:01  Okay, so, but then, like, so we have to, I love the not this, and I love the unpacking. I think that that is so key. It's, I mean, like, you know, there's something I want to, I want to do in our business, and it requires letting go of some other things. Like, you can't, can't just keep adding to the, you know, it's so then it's unraveling. Like, well, what am I letting go of? And what? What does that look like? And for everyone listening who is freaking out, I'm not letting go of the things that you're paying for, don't worry. It's like, doesn't affect you. It's not affecting you. There's no change affecting you. Okay? It's affecting the people who work (inaudible) I know I'm like, it's affecting, it's affecting the people who work for me. It's not affecting you. You have to stipulate, because people start to freak out, like, so, but thankfully, I understand that right, like the old, the old me would have been like, okay, let's just, let's just, let's just add these, undo that expander zipper and, like, shove, we'll just shove this in. So I love that. I know that about myself now, and I think that that is the real key. But I think, you know, you Shari, got to figure that out kind of in your 30s and so, and like, I find that a lot of people are figuring out in perimenopause, as they're freaking out and don't know themselves, and now they have to unpack. And that's a I find, I still, I feel nervous for that, because is it a hard time to, like, relearn who you are, or is it the best time to relearn how you are?Shari Teigman 13:21  Both. It's hard and the best time. Because as crazy as this sounds, because from a neuroplasticity place, we can't hold on to as much of the story as we did because of the brain fog and the hormones changing, there's a release valve comes. But what's terrifying about it is we never had it before. So the feeling of loss of control is one that makes us want to grip to the old story, my old identity, the things that I achieved in my job before the younger people came in and take it, or technology's changing, or my kids no longer think I'm cool, or I've been with my husband 40 years. I can't even hear him chew anymore. You know, like all the things that we hear from this rage that they don't realize is coming from a lack of tolerance, the tipping point in themselves of what they've made okay for themselves for all these years. So it comes out in a burst, because it's not going to come out any other way. There's not going to be everyone at 2pm everyone open up their computers, scream, and then close it, and we'll all feel better. I mean, I feel like we should start this. The world would be a much better place. But since we don't have it, we wait until everything is chaotic and we hate everything, and then we have to start looking at it. So the kind of stuff I teach, when I teach with FemGevity and with a lot of my private clients, is just starting to ask yourself better questions. Instead of assuming it's only this one category of life, it gives you more permission to be creative. I think if we move from fear to curiosity, we ask better questions, we get better answers. It doesn't mean I'm asking anyone to change anything yet, but when was the last time you made a decision that fit for you? I know it hurts, because even as I teach it, I'm like, brace yourself, girls, because we're going in and I'm going in there with you, oh, my god, I haven't made a decision for myself or I didn't think of my partner, or I didn't think of my team, or I didn't think of my kids, or I didn't think what my family is going to think. I don't know. I don't know the last time I asked myself that. So then I have someone just start with an easy thing. What do you want for dinner? And it's heartbreaking to ask a woman in their 40s and 50s, what she wants for dinner, and she looks at you with a blank look because she doesn't know. She (inaudible) went to what do I have leftovers for the kids, for tomorrow, for school? What can my husband take? What did I get from the supermarket that's about to spoil? I asked what you want for dinner, and then the tears go. What kind of TV do you want to watch? What sheets do you want on the bed? And we're talking professional, high achieving women who just look completely blankly at no one ever taught me to I wouldn't, wasn't allowed to ask a question. There was no space in my high achieving masculine run life and then emotional vulnerability that I have to hide. Who has space for it? So I think if we allow ourselves in this perimenopausal phase to say the exploration can be curious and creative and playful and find community to do it in. You're not crazy or we're all crazy together, and we're just going to figure this out, and there's no right or wrong answer, and no one is taking anything away from you. So it's in sovereignty we get to unpack one whole red shoe for another three years? Go right ahead, girl, no one's pulling the shoe away from you, but if we can slowly untangle the things that hurt us the most limit us the most, a lot of the other stuff sorts itself. It just feels like an emergency because we've never asked ourselves the question. Lesley Logan 16:38  Yeah, it feels like an emergency because I also think like we are so, our brains don't really know how to prioritize different things, so we the red shoe and the leftovers and that big merger you're working on, or whatever it is, they all take up the same priority level in the brain. So that's why they feel like that, right? But I want to highlight something, you said, untangle. And I think that's where a lot of people don't understand that that's such a key word I got to study with BJ Fogg and his and his habits training, and he talks about how to break a habit, which is, you have to, there's no such thing. It's not a stick. You have to unravel it. Because a habit is something that you no longer like, that you do, like a habit.Shari Teigman 17:21  I don't know how to make habits. I'm like, oh, sure, you do. Where's your chocolate habit? Where is your phone scrolling habit? Like you're an epic master at your habits. Everyone needs to be different. Who is it? We're wired.Lesley Logan 17:33  We're wired, you're, it literally is a brain wiring thing. And so untangling those things, and it's true, like when you can figure out, okay, I would like to untangle that I have I don't get to choose what I'm having for dinner. You know, then it becomes, you get to figure out, well, where did it start? Well, actually, maybe everyone you've been thinking about, everybody wants for dinner, and they actually thought you were thinking what you wanted for dinner.Shari Teigman 17:57  And also you're dead on. And it's a more gentle process. It's not like you walk into the family and say, you can all fuck off and make your own food. I want pasta, and they will look at you like, did you bang your head? And then that perimenopausal terror on everyone else's face, receiving the rage is like, oh, wait a second. Can everyone pick a night like they're gentle ways to do this. I actually want everyone else to make some decisions in this house, teenagers then feel empowered. A partner is then included. You get to pick, or guess what, you're allowed to eat something different than everyone else. It's most of these parameters we put on ourselves, and we blame everyone else because we didn't ask.Lesley Logan 18:34  Yeah, yes, no, I'm laughing so hard. Okay, so my husband, he's amazing at doing projects at night. Like, he like, he like, like, the sun goes down, I go to bed, and he is like, you know, he becomes the midnight gardener. Or, like, he puts together something, or, right before I turn this on, he's like, hey, did you see the thing I did in your office? Like, he put all the cords, you know, all the cords, in like, a little sleeve. So, like, it's nice. I know, we love him. Last night, he was doing the same thing he did the same thing he did the night before. The night before, I slept like the dead. I got like a 90% recovery, last night, 1:14 I'm hearing this like It's like drilling, and I am like, did I get up and go, hey, that's I just woke up to that. No. Instead, do you know I did? I sat there for 15 minutes going, when the fuck is it gonna be done? (inaudible) And then I marched down the hall, like, what the fuck are you doing? Shari Teigman 19:28  Why is this a good idea? Lesley Logan 19:31  Why are you doing this? And he's like, I did this last night. I didn't wake up last night. And I was like, well, clears in a different part of my rim cycle. I'm clearly in a different part of my cycle right now.Shari Teigman 19:44  Wind has blown. I am no longer who I was yesterday. You should have known that.Lesley Logan 19:49  Hello, but like, it's this funny thing, because we we do take on so much, and we wait until it's the paramount explosion to say what we're thinking instead of like, I thought, at at the moment I woke up, I thought, what is that noise? And if I had just been inquisitive it could have been, oh, hey, instead of, like, the and then, of course, did I sleep? No, I didn't sleep because I was angry.Shari Teigman 20:10  You weren't finished. You were still processing. You know, it comes like someone doesn't throw out a tissue and the whole house you're on fire just because you didn't say 14 other things because, oh, it's fine. It's fine. It's no longer fine, ladies, it, none is, nothing's fine. So we have to find our voices be kind, and realize we taught everyone else how to treat us so we don't get to be mad at them. We get to teach them what the next version of us needs, and most of us have no idea. So we get to sit down with our children, and we get to sit down with our partners and our friends and our family members, as terrifying as it is, and say there's a new sheriff in town, and I'm just getting to know her, and I need a little grace. And I like I know for my partner, I'm not speaking for him, but I could see the relief on his face when I'll actually say what I'm feeling, instead of him trying to guess which mood I'm in, or I say I have no idea what I need. And he's so relieved, because then he doesn't have to figure it out. Like the people who love us just want us better. Is it over yet? I wish it was over. I don't have cold. I'm just 51 it does. I don't know when it ends.Lesley Logan 21:17  I know that's the fun part. It's like, like, and also, and also, if you care about your heart health, ladies, you want to keep it going for a really long time, so then you better figure out how to talk about what you need and how to manage is the, not the word I want to because I don't like the way that it sounds, but like navigate or dance with all of this change, because once you are on the other side of this and your brain has changed and all the things, then you get to worry about your heart. So I'm just gonna say like you might want to lengthen this out and figure out who you want to be.Shari Teigman 21:54  Also, what an opportunity. I know it sounds ridiculous, but I like to take the funny side of life. If we already feel like shit. Why don't we start unpacking when we already feel like shit? I'm not gonna wait till I feel better to then figure it out. I'll be much more honest with myself if I have frustration. It's like, you know what? I don't want to do that anymore, even though I've done it every Tuesday for the past 20 years. I'm good. I don't want to apologize for it. No is a complete sentence. I don't have to be unkind. But I'm done. I'm done with that task at work. People then learn your new boundaries, and weirdly, they adjust faster than we do. No one else stays up at night worrying about this. Oh, she wants something different, cool. Oh, God, I should have said that 20 years ago. Why didn't I say that 20 years ago? Lesley Logan 22:35  Yeah, yeah. Well, and that's, that is, I think, where a lot of people get stuck. It's like, why, why? And it's like, almost like it's that is worth exploring. And also, in the meantime, just start sticking up for yourself now.Shari Teigman 22:46  Process it later but we'll get to it. And I find a lot of my clients, both men and women, are so terrified to put down what they've been doing, because if they realize that it's much easier to get unstuck than it was to get stuck, they're mortified at how long they tortured themselves, in their mindset, in their performance, in their roles, in what they made true. I could just decide tomorrow not to be stressed about that. Obviously, there's more to it. But then, what do I do with the 20 years of torture that's I have to reconcile that I lost that time, or I gave that away, or I let someone else make decisions for me, it's painful, but we don't have to sit in it, acknowledge it, and say, I'm not going to lose any more days.Lesley Logan 23:28  Yeah, yeah. I guess, like, do they need to I mean, do they need to feel the pain? Do they need to grieve? How do they what is the best way to acknowledge it so that they can, you know, keep going with the new way and be satisfied in that?Shari Teigman 23:41  I love the question, because most people think I can't do that. You have no choice if you want to get there. I believe that equal to the level of joy and fulfillment and peace you want, you have to be willing to go as deep as you want to go high it's we don't get to close off one door and then think, you know the arrow is going to stretch without pulling it back. So I like to call it the glorious end. I can be pissed off and ready. I can be terrified and excited. I can be sad and elated about something. So if I don't allow the emotion, the emotion will sneak up on me when I don't want it, it will come out in the who put the empty cereal box back in the cabinet. It'll come out at work when it should have come out at home and vice versa. It'll come out in too small a new decision, because I don't have the bandwidth to make the real decision I want. Why would we waste more energy? So for me, I tell everyone, men and women, feel it. Punch a pillow. Cry in a pillow, write it out. Burn it out, whatever your ritual needs to be dance it out, bang it out. I'm actually coming out with a journal in a few months that is basically, it's called The Maverick Way: A Field Guide to Coming Undone on Purpose. And every exercise is more ridiculous than the next one. And it's like, the Fuck It Resume is one of them. Like, what are the things you're terrible at? Write it out like we have to tell the truth so we can't. Pretend to only have the highlight reel, and then feel like a human being I am awful at some things, which reminds me of why I'm so good at other things. Then I've got my own way. I don't know what I want. Of course, you don't know. You don't know who you are. You're not willing to say I'm not good at that. Knowing that bothers me. That makes me cry. Am I too much? Okay, am I too little for someone else? Okay. We have to take all of these rules away, feel what we need to feel, and say, I know that might not make may not make you sad, Lesley, but I've been thinking about this for 40 years, and I need to sit in this for a couple of hours and just grieve what I made okay, or mourn what I lost, the conversations I didn't have, the jobs I didn't get, the pain I allowed myself because I didn't want to hurt anyone else, like ow, that hurts, and we get tired of the feeling very quickly when we let it stick it out, when you avoid it, it will chase your ass everywhere and pop up when you don't want it. I am going to grieve, because it's part of my process of making space for something new. I'm unpacking. So I'm unpacking, and I'm understanding. In my unpack, I'm really angry at my third grade teacher because she told me that I couldn't do something, and I believed her for the next 30 years, and she wouldn't even remember who I was. So I already think it. I might as well let myself, let it come up, journal it out, write it on the wall, scream it, throw it, laugh at it. Whatever you need. You get a freedom. There's just a release. As soon as you have release, just like in our bodies, you know, Pilates, yoga, what do you do? Breathe deeper into it so it releases. Grip it. You're all in grip. You know, it's a Chinese finger, that's trapped, it's not getting out. So how do we get out of where we're trapped? We release. We go deeper in, and then we can come out. It sounds scary, but if we don't judge emotions for right or wrong, we'll just feel what I need to feel. I don't need it anymore.Lesley Logan 26:45  Oh, I love this so much. And also, are you gonna do a fuck it retreat? Because you could do a fucking retreat where we could have rooms with pillows and then the smash rooms, and then we could have those, like those phone booths you could just scream in. Shari Teigman 26:57  And then a nap room for all of the exhausted rage.Lesley Logan 27:01  Yes, oh my god, this is like this all. It could just be a fucking space, and people could just be members.Shari Teigman 27:07  Yes, I love this. Every month there's a new way to let it go.Lesley Logan 27:12  I'm in. I interviewed this guy who, like, created these booths for hospitals where, like, nurses or doctors could go in. And I think he said it was just so they could have some peace and quiet, because hospitals are really loud, and all I could think is, like, you could scream in there.Shari Teigman 27:26  I would totally. Are you telling me it's soundproof so you won't know what I'm doing in there? (inaudible)Lesley Logan 27:34  I know. Like, isn't this? I think this, in Vegas, there's a place where you can go and, like, smash things. And I'm like, you can go, like a rage.Shari Teigman 27:40  (inaudible) to one in New York. I think it's the greatest thing I've ever done in my whole life. We did it five years ago. My kids and I are still talking about it. It was so powerful, and it was very meditative. And I never felt stronger in my life. We were running in the streets afterwards, kicking garbage cans, which maybe they should have a restroom afterwards, because we were so amped up.Lesley Logan 28:01  Like, like a waiting area, like a reentry.Shari Teigman 28:05  We're gonna integrate before we let you on the streets of Brooklyn, lady, thanks.Lesley Logan 28:11  Oh, my god, I love that so much. Okay, so obviously, like, you work with these amazing Mavericks, and you do have a lot of experience, and you talk about perimenopause, is there anything that you find in the perimenopause space with women? Because that's we have a lot of and we have, you know, we have a women who are on the other side and enjoy your space, ladies, I hope you're, hope you're having a great time. We'll get this. Shari Teigman 28:30  We're coming as fast as we can.Lesley Logan 28:33  But is there, are there signs and symptoms that people are ignoring? Because I think, like everyone pays attention to the medical ones, the hot flashes or dryness, or my whatever, but like, what about like, the emotional? And that's one of the things I think I tried. There's these, these things that come out in our personalities.Shari Teigman 28:50  I think it's that. It's those days you feel like Jekyll and Hyde, and then you're counting your cycle, and you're wondering, it's not physical, it's the emotional, shorter fuse. Care about less things, because sometimes we're more emotional and other times we're equal amounts of completely numb. So when you feel yourself numbing out, notice when you feel yourself raging about something you didn't care about before. Or I know for me, the lack of control when a brain fog comes in, I'm obviously creative and very cerebral and very verbal, and when I can't remember my name or remember how to say the word pink, I get terrified. I thought I had dementia. I didn't know this was a thing. I was I something's wrong with me, so noticing when you just don't feel like yourself, like I remember when I was pregnant with my first son, I was 24, what the hell was I doing? But okay, I was 24 shouldn't have been allowed to cross the street by myself, and I didn't lose him. He's great. We were figuring things out as we go. But we have these books What to Expect When You're Expecting. Never read them. If you don't have the symptoms that week you think something's wrong, and the last time I checked a woman's body, you and I could be next to each other. We won't have anything that's the same. Why the hell would I follow someone else's blueprint for life, pregnancy, for business, for relationships? I don't want blueprints. I want tear away sheets where I can make it up and then throw it out when I'm done. So if you feel something that isn't you and you're not sure how you feel about it, because some of us like that, all of a sudden I care less or that I can't remember every detail about some gossip someone told me that I don't not interested in. I kind of like that it blows out. So when I started noticing the difference, because I was scared, I only paid attention to the bad things. But when I found out I wasn't dying, I blessedly, didn't have dementia, I'm just lucky enough to graduate to the next video game of mother of womanhood, yay. And the new monsters are coming. I tried to look at, what are the good things? And I do that with all the FemGevity women is, what do you like in the midst of it that I can't juggle as much as I used to? So, I used to be queen multitasker, and I can't do it anymore, and it's okay, and it's actually really nice for my nervous system not to be the master of all at all times, like, I don't have that valve anymore, I can enjoy that, that when I want to be present, I can actually feel more present, because I can't be on as much as I used to be. I care less about a lot of things, so I will speak out for myself, not as much as I'd like to, but much more than I used to, because I can't keep it in anymore. It just comes out of my mouth, like, who, who said that? I would never used to say that. So look at the pros and cons of this. If we're on this roller coaster, instead of just gripping the bar, maybe we could put our hands up once in a while. Maybe we can enjoy the view from at the top of it before we drop. So what are the things that if you could let go of that you've never been able to your whole life? What if this is the opportunity to loosen some of the glue, move some of those joints and let it out anyway, in the wash, because it's going so we don't have to hold everything and new hobbies, things that I haven't made the time for, that my brain can use as new instead of I used to be good at this, and I'm not anymore. What else do I want to try? So I travel a lot for work, so I'm in London for a month, New York for a month, alternating. So I try to let my brain be a different version of me, wherever I am, because I'm jet lagged and exhausted, even if I didn't go anywhere. So it's like, okay, which version is going to be me? So like, I'm in London now, when I go home, I saw a three hour DJ class. I'm not a musician. I know nothing about it, but my brain wants something new to chew on, instead of all the mistakes that I've made and all the things that I can't remember and where did I put my keys? I'm going to go use it for something fun. If there's space in there, because I can't remember anything, I might as well put something good in there. So I think it's the permission to let it flow out of you, good and bad at the same time, and just say you're moving anyway. So you know, when you move house, like, while it's emotional and sad, you find shit you didn't even know was there. So the piles for donation and the clearing out of the 14 mugs you got at someone's Bar Mitzvah that you don't need. Like, it's a great time to let stuff go. We don't have to pack it all and bring it to the next place. So I think if you look at it as a time of decluttering and re-deciding those mental symptoms can be less scary. It's not, oh, I'm gone. No, that version of me doesn't want to be here anymore, because if it did, I'd find a way to keep her.Lesley Logan 33:22  Yeah, yeah. Oh, okay. I'm obsessed with you and all this. And there is the woman who's listening going, okay, well, easy, easy for you to say, you know what? I mean, like, what do you what do you say to the person who's like, kind of, and I'm sure you've met them, they kind of fight to to hold, I mean, we already talked about this, fighting to hold on to the shoes.Shari Teigman 33:42  (inaudible) I am her, so I was the biggest train wreck in this of anybody. I've got two kids in their 20s. My mom, who was my best friend, passed away a year and a half ago. I work internationally, so I never know what time zone I'm in, and then perimenopause hits, and I'm 4'11" and gained about 45 pounds overnight, so I looked like a little blueberry. I didn't like I don't know what. Everything changed at once. And I'm a fighter. The psychiatrist told me I'm scrappy. I still have that personality trait. I don't go down easily. I don't surrender easily, which is why I'm really good at what I do, because I know the resistance. If 17 years ago, me met me now, I would cross the street. I would never go anywhere near me, because I didn't want the help. I didn't think anything was wrong. I couldn't handle the silence of my own mind. I was in survival mode. So like I get it, I want everyone to know they're looking and listening at a version of two women. I don't know your backstory, but I know you do the work. Who do the work? Which means there was a reason we started the work. You're seeing an evolved version of us. I mean, if you want the old me, I'm good, I'll tell you. And you people say to me, why do you tell everyone everything like so they don't put me on some imaginary pedestal. I'm crazier than you. I'm ragier here than you. I have more mood swings than you. I. Work with people, and I don't like them so much most of the time. I love souls. I don't like all the people-y stuffs like, I'm friendly, and then I'm not. I'm an introvert, and then I'm an extrovert. I'm on stage dancing, then I don't want to talk to anyone like I am the whole kaleidoscope. So for all the women thinking, oh, but you've got it figured out, I made it up as I go along, and I make it up every day, and people pay me a lot of money to help them make it up also. So if we make it playful and we make it funny, it's easier to untangle, it's easier to get out of our shackles, because everyone's making it up. Lesley Logan 35:33  Yeah? Well, that's the thing, right? Like, that's the thing you like, discover along your entrepreneurial journey. I'm like, I'm in a room with all these people who are making all this time, like, oh, you just bought ads and (inaudible).Shari Teigman 35:46  And you're crying in the bathroom too, while I wanted to take a selfie with you because I thought you were a guru, I'd rather hug you in the bathroom crying. This is even better. Lesley Logan 35:52  Yeah, yeah. And it's, it's really, it's so true, right? Like, because, like, we're on social media, and people can be like, the the typewriter troll, who's like, oh, easy. It's like, and I have just come to the place where I'm like, I really do like, this phase I'm in. I'm like, no, I was homeless 10 years ago, and I've worked my ass off to do my dream job. (inaudible) Yeah, yeah. So I've worked my ass off. And so you might think I'm this, but I'm gonna tell you right now, I deserve everything that I have right now because I work for it. So don't take that from me and.Shari Teigman 36:16  Go (inaudible) your mother's basement and (inaudible) someone else.Lesley Logan 36:26  Exactly. So, but, like, it's so fun. Like, I'm like, wow, the 10 years ago version be like, oh my god. People think I'm this. Shari Teigman 36:34  An imposter. Yeah, no, I am fully me. Sorry everyone. Lesley Logan 36:37  Yeah, but I do. I'm with you. Like, I also think that a lot of people we do have, we have put on imaginary pedestals, have told us their traumas and their stories, and we only we are like, this is this? You are the Mecca that I need to be, and I'm gonna, I'm gonna do all the things. And so I think it's really easy for us to just forget that stuff. And I appreciate your honesty. And I also think thank you for sharing like for everyone listening, I hope you heard like, you just have to kind of get started and get to know every single day. You can't wait until you feel ready. You're not gonna feel ready. I'm sure, I'm sure Shari's never felt, I don't feel ready. Shari Teigman 37:12  I don't feel ready even when I am ready because I wouldn't even ask myself that question, well, we're doing this then, aren't we?Lesley Logan 37:18  Yeah, yeah. It's true. Yeah. It's so true. Because, like, the one time I I said, okay, people, it was many years ago, but the first time I was teaching like 85 people, and all these people had come to this, the first time this event was happening. So, like, I was so, like, I felt blessed and honored and excited to be invited to this, the inaugural of this thing. And I'm looking at all these people who've, like, wanted to take class with me, and they know what they're doing. And then I'm looking at this front this front row of people who just wanted to support me, but they've never done anything. And I'm like, oh my God. I have people who don't know what they're doing. I have people who have this expectation of me that I don't even know what it is. And my husband was micing me, and I'm like, is the mic on? And he's like, no. And I'm like, I'm actually, like, really nervous, right? Like, I don't think I can do this. Shari Teigman 38:01  I don't even ask if the mic's on. I'm like, I'm gonna ship myself, and it'll be 600 people waiting, and I don't want to go, who gave me this microphone? Who thinks I can do this? And then 20 seconds later, I'm on stage, arm flapping like nothing happened. Like, bring all of it with us. If you weren't scared, you wouldn't have missed the whole thing.Lesley Logan 38:19  Yeah, well, and also, and that's just exactly it. And he just like at me, and he just said, how is this different than what you already do? And I was just like, oh, that's right, thank you. Thank you for the reminder that, like it's, I'm fine, but I think, like it's, it's so important that you all hear like we're every person you put on a pedestal. You hear their story, you're like, oh my god, I'm so inspired. They wake up every day and have to figure out who they are that day, like they all do. Shari Teigman 38:44  The panic in our stomach some days and the anxiety. And I'm not wishing anyone stuff they don't have, but I want you to know everyone has their version of this, and it's not, oh, you're so brave. I didn't have a choice, so I got brave. And some days I'm not brave and but unfortunately, I'm a naturally happy, sad person, so like, I navigate this who are we going to be today? I want to be happy, but I feel sad, but I am happy, but I'm also sad. I stopped trying to pick one or the other. I'm both. I love when I'm on a podcast and like BJ Fogg's sister Linda is a friend of mine. We were in a mastermind together years ago. Lesley Logan 39:20  She lives, she lives in my town. Shari Teigman 39:21  Linda, you're kidding me. I love she's amazing. How funny. What a small world. That's crazy, like I watched the Linda's and the BJs of the world, and it's brilliant, and it's all very organized, and it's strategic, and it makes sense. And then you've got me, who is complete creative chaos. It's the only way I know how to function. You either love it or I terrify you. I'm fine with both. I can't, not going to change. I've tried. This is who I am, and I'll be on a podcast big audience, and they're like so Shari, what are your rituals every morning? And I burst out laughing, because I'm not going to lie to anyone which day, which mood, which temperature. What's it like outside? What am I wearing? I don't know. I wake up every morning I decide what I want to feel. I'll start with a feeling I want connection today. So yes, my days are crazy and scheduled, and I'm blessed to have a very busy coaching practice, and I run a department for a company in a country, in another country like I don't have a lot of flexibility in my time, and I still have to lead with what I need. Otherwise, no one else will get anything from me, and it took me a long time to not go into my own performance mode to help everyone else with their performance. What? I stepped into the same step for wife game that I was in my marriage. Climbed out of that, and I'm like, oh, coach world, green juice, yoga pants, alignment, words, what am I wearing? It's all lovely. If it works for you, that's when the Maverick was born. It's either going to be my way or I can't do it. Stop trying to pick up everyone else's way of fitting into your own life. It won't fit you. So again, it's that curiosity, it's that playfulness, it's the bad mood and good mood mixed together. Then you're being honest.Lesley Logan 40:54  Yeah, it's true. I am. I have three hours every morning for a morning routine, and the very start of my morning routine is the same. I get into a cold plunge. I read three books that are like daily things that I'm hopeful that something sticks, and then I go for a walk. And then after the walk, it's like, okay, what do I want to do? Do I want to do Pilates? Do I want to do my shake plate? Do I want to do my red light? Do I want to have breakfast now or breakfast later? And it has to go with what I'm feeling, which is why I gave myself three hours to do that because I, like you, I, well, I just discovered I have ADHD, which is its own fun thing, to discover perimenopausal. And then you're just like, oh, I'm the one they need to I thought my husband had ADHD. No, I do. And then it's like, wait a minute. So I'm overwhelmed because of the ADHD and. Shari Teigman 41:47  All of it, yeah. Lesley Logan 41:49  Just like, What do you mean? I can't, like, I'm also freaking out about the typing of the fingers because I, like, I just thought that I just had sensory integration disorder. So it's just you have to, excuse me, excuse me. I just wasn't diagnosed as a child and and here we are and now I get to know myself and perimenopause. But I think, like, I love that you share that, because I think that there's a world where you can be in the yoga pants with the green juice and the alignment words, and if it does, yes, and if it doesn't work for you. You can be like Shari and I and you can ask yourself how you want to feel, and give yourself the time to feel that. And I think that that's brilliant, yeah. Shari Teigman 42:27  And then have your green juice, or take a nap or rage or sleep or meditate like it's all wonderful, but none of these things are going to save you from yourself till you know yourself.Lesley Logan 42:34  Yeah, oh my god.Shari Teigman 42:34  It doesn't work. I tried it.Lesley Logan 42:34  I'm obsessed with you. We're gonna take a brief break and find out how people can find you, follow you, work with you, and your Be It Action Items. Lesley Logan 42:44  All right, Shari, where do you hang out? Where will this journal be when it's ready? Where can they stalk you?Shari Teigman 42:55  So I hang out on Instagram. I am there. I am loud. Sometimes I'm consistent. This is my consistency. I'm gone for a week, and then you'll see me 14 stories later. It just depends on the mood. When the mood strikes and the ideas come, the journal will be out, I'm hoping in February, which is extremely exciting. It's being designed now by a chaotic designer, which is perfect for me. And I love making new friends so they can come and come say hi to me on Instagram. It's Shari Teigman. You'll see me with my crazy glasses. As I'm known for a variety of glasses, it only happened because I'm on Zoom all day long, and I get very tired of looking at my face, so I needed to mix it up so that I wouldn't be bored. So I'm saying hi.Lesley Logan 43:39  I just needed some magic to look at. There were signs that I had ADHD. I'm like, let's put stars on your hands.Shari Teigman 43:44  I wouldn't have known it, right? I don't know where it came from. So I'm there. This is what I'm like all the time. I love when someone gets on a call with me, like a sales call, like, oh my god, you're exactly like you are online. Who else could I be? This is enough trouble to maintain you think I'm gonna have another personality for someone else? So I'm exactly like this. No one else answers my messages. I love meeting new people. I'd love to hear what you got from the podcast, what you're working on, what's your Maverick? What do you want to say out loud that you won't say to anyone else, like, I'm here to witness it. Come and play.Lesley Logan 44:17  Gosh. Okay, you have really given us so much already, but we do like our bold, executable, intrinsic and targeted steps at the end. What do you have for us?Shari Teigman 44:25  So I actually felt long and hard about this, which you should feel special, Lesley. Lesley Logan 44:29  I do. I actually really do. Shari Teigman 44:30  (inaudible) about anything, so I'll think about it and then I'll forget it. So it's not a want to, it's just in and out. So I think, based upon everything we talked about, an easy action step to live this is it's a hard one to say out loud, but it's going to punch everyone in the face, which is why I like it. Clean up the internal contradictions, and it's as simple as you're saying you want a bigger life, but you keep making micro choices. You're lying to your nervous system. You're answering an older version of yourself. You have to understand that the identity that you want for the life that you want is going to require aligned actions to that. So it's as simple as I say, I want to do Pilates every day, and yet I find myself laying on the couch. Pilates isn't happening. I did it today. I am tired from jet lag. I'm a yoga person. I love it, and I haven't done it so I could tell you, I love yoga, but I haven't done it in six weeks. I didn't realize till I said, when's the last time I took my mat out? Oh my god, I would have told you I did it a few days ago. Perimenopausal brain, I thought I did. So, telling ourselves the truth and cleaning up the internal contradictions makes us stop looking for answers from the outside of like, how come I just can't do it because you're not telling yourself the truth. So if I choose to lay on the couch, maybe I needed it that day. Maybe I didn't realize that that's what I wanted. Like, if I decide to stay on the couch, I do it intentionally. If I decide to do the yoga I don't check my phone in between, like, choose whatever it is intentionally and clean up those internal contradictions. The questions you ask will be much more clear and much more honest, and then you'll get to some answers.Lesley Logan 46:07  It is a good punch in the face, and I really like it. Shari Teigman 46:09  I punch myself in the face with it too. I'm like, oh god, if I say it out loud, I then have to do it.Lesley Logan 46:17  I it's so true, and it's really it's really funny. We get smart like, then I'll just keep it to myself, but.Shari Teigman 46:23  Not gonna unleash that one. Are we? Lesley Logan 46:25  No, I'm like, I won't tell anyone, and then they won't know. Shari Teigman 46:29  Let me know how it goes. Lesley Logan 46:31  Yeah. Oh, that one is so good. I'm so glad to have you. I mean, we're gonna have to have you back. I can't believe we haven't crossed paths, because I feel like you are just a dear friend in my life already. You guys, I agree with Shari. What touched you, what made you think like, what? Where did you go, oh, fuck it, Shari. Can't believe you called me out. She wants to know. I want to know. So tag her. Tag the Be It Pod. Share this with a girlfriend who needs to hear it like cheer for the scrappy front of the resilient friend, because I know that they need to feel so seen, and you know what to do. Until next time, Be It Till You See It. Lesley Logan 47:03  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod.Brad Crowell 47:46  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell.Lesley Logan 47:51  It is transcribed, produced and edited by the epic team at Disenyo.co.Brad Crowell 47:55  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi.Lesley Logan 48:02  Special thanks to Melissa Solomon for creating our visuals.Brad Crowell 48:05  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Get AudioBooks for Free Best Self-improvement Motivation Tiny Habits That Change Your Life | BJ Fogg & Kwik Discover Dr. BJ Fogg & Jim Kwik's tiny habits method to create lasting change. Build better routines, stay consistent, and transform your life today! ⁠We Need Your Love & Support ❤️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠Get 3 Audiobooks Free -

Get AudioBooks for Free Best Self-improvement Motivation Understand Your Habits | BJ Fogg & Jim Kwik Discover BJ Fogg & Jim Kwik's insights to understand your habits. Learn how behaviors form, break bad patterns, and build lasting positive change! ⁠We Need Your Love & Support ❤️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠Get 3 Audiobooks Free -

Today on Beating Cancer Daily, Saranne explores the transformative power of self-celebration and micro-celebrations in the journey of battling Stage IV cancer. Saranne reveals her unique approach, inspired by the research of BJ Fogg from Stanford, which involves breaking down treatment milestones into small, joyful moments. By learning to be our own cheerleaders and celebrating every win, no matter how small, Saranne encourages listeners to foster confidence, hope, and resilience amidst their treatment.2025 to 2026 People's Choice Podcast Awards Best Health Series Finalist Ranked the Top 5 Best Cancer Podcasts by CancerCare News in 2024, 2025 & 2026, and #1 Rated Cancer Survivor Podcast by FeedSpot in 2024 to 2025.Beating Cancer Daily is listened to in 144 countries across 7 continents and features over 420+ original daily episodes hosted by Stage IV survivor Saranne Rothberg. To learn more about Host Saranne Rothberg and The ComedyCures Foundation:https://www.comedycures.org/ To write to Saranne or a guest:https://www.comedycures.org/contact-8 To record a message to Saranne or a guest:https://www.speakpipe.com/BCD_Comments_SuggestionsTo sign up for the free Health Builder Series live on Zoom with Saranne and Jacqui, go to The ComedyCures Foundation's homepage:https://www.comedycures.org/Please support the creation of more original episodes of Beating Cancer Daily and other free ComedyCures Foundation programs with a tax-deductible contribution:http://bit.ly/ComedyCuresDonate THANK YOU! Please tell a friend whom we may help, and please support us with a beautiful review. Have a blessed day! Saranne

Get AudioBooks for Free Best Self-improvement Motivation Break Bad Habits Fast | Dr. BJ Fogg's Proven Method Discover Dr. BJ Fogg's science-backed method to break habits holding you back. Build better behaviors, stay consistent, and unlock lasting success! ⁠We Need Your Love & Support ❤️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠Get 3 Audiobooks Free -

Leidy Klotz shares simple shifts for creating more spaces that improve well-being. — YOU'LL LEARN — 1) The three core needs that well-designed spaces meet 2) How to feel in control of spaces you can't control3) How to harness the “home turf” advantage anywhereSubscribe or visit AwesomeAtYourJob.com/ep1147 for clickable versions of the links below. — ABOUT LEIDY — Leidy Klotz is a behavioral scientist and engineering professor at the University of Virginia who studies how and why humans design. He has written for the Washington Post, Fast Company, Scientific American, and Harvard Business Review; has published his work in top journals like Nature and Science; and has been interviewed on Hidden Brain, Freakonomics, Mindscape, and The Atlantic's How to Build a Happy Life. Klotz has advised clients ranging from the Departments of Energy and Homeland Security to CapitalOne and Amazon.• Book: In a Good Place: How the Spaces Where We Live, Work, and Play Can Help Us Thrive• Website: LeidyKlotz.com— RESOURCES MENTIONED IN THE SHOW — • Study: “Location in negotiation: Is there a home field advantage?” by Graham Brown and Marcus Baer• Book: Shatterproof: How to Thrive in a World of Constant Chaos (And Why Resilience Alone Isn't Enough) by Tasha Eurich• Book: The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing by Marie Kondo• Book: The Power of Moments: Why Certain Experiences Have Extraordinary Impact by Chip Heat and Dan Heath• Past episode: 317: How to Form Habits the Smart Way with BJ Fogg, PhD• Past episode: 684: Achieving More by Tapping into the Science of Less with Leidy Klotz• Past episode: 1066: How to Thrive When Your Resilience Runs Out with Dr. Tasha Eurich— THANK YOU SPONSORS! — • Narwhal. Treat your home to spotless, fresh floors with us.narwhal.com/pete.• Monarch.com. Get 50% off your first year on with the code AWESOME.• Gusto. Get three months free when you run your first payroll with gusto.com/AWESOME• Shopify. Sign up for your $1/month trial at Shopify.com/better• Vanguard. Give your clients consistent results year in and year out with vanguard.com/AUDIOSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Send us Fan MailYou can hear a whole philosophy of change hidden inside one simple move: Put the bike where you can see it. That is the kind of practical, human behaviour design we get into with Mike Coulter, a lifelong Creative who's worked across advertising, helped shape projects at the DO Lectures, and now teaches tools for building 'Tiny Habits' that actually stick.We start with the stories that made Mike: Growing up in Yorkshire, learning his dad's rule for a good job, cutting his teeth at a local newspaper, then spotting the world of advertising and chasing it hard. Along the way we talk about the craft behind great creative work, why the best ideas often arrive away from the desk, and how places like Cornwall's Camel Trail and the Atlantic can become thinking environments that support focus, calm, and better decisions.Then we go deep on BJ Fogg, Stanford, the Tiny Habits Method, and what changed for Mike when he stopped trying to “motivate himself” and started making behaviours easier to do. We explore behaviour matching, prompts, ability, and the ethics of influence, plus why so many products win by serving people who already want the outcome. If you care about habit formation, productivity, mental health, marketing psychology, or simply building a healthier routine without burnout, you'll leave with clear takeaways you can test immediately.Find more of Mike's work at https://www.habitualise.com, and if you enjoy the conversation, subscribe, share it with a friend, and leave a review so more people can find the show. What's the tiniest habit you're willing to start today?Tune in next week for more stories from the clearing, and don't forget to subscribe and review wherever you get your podcast.Tune in next week for more stories of 'Distinction & Genius' from The Good Listening To Show 'Clearing'.  If you would like to be my Guest too then you can find out HOW via the different 'series strands' at 'The Good Listening To Show' website.Show Website: https://www.thegoodlisteningtoshow.comYou can email  me about the Show: chris@secondcurve.ukTwitter thatchrisgrimesLinkedIn https://www.linkedin.com/in/chris-grimes-actor-broadcaster-facilitator-coach/FaceBook Group: https://www.facebook.com/groups/842056403204860Don't forget to SUBSCRIBE & REVIEW wherever you get your Podcasts :)Thanks for listening! 

The secret to building habits that stick.Whether you want to read more books or exercise more regularly, BJ Fogg has good news. “Habits are easier to form than most people think,” he says, “If you do it in the right way.”As the founder and director of Stanford's Behavior Design Lab, Fogg has devoted much of his career to researching human psychology, motivation, and behavior. According to him, habit formation isn't a product of simply doing something over and over again. “It's not a function of repetition,” he says, “it's a function of emotion.”As Fogg discusses with host Matt Abrahams in this Rethinks episode of Think Fast, Talk Smart, bringing our behavior in line with our goals is easier than we think — we just have to know the emotional levers to pull.Episode Reference Links:BJ Fogg Fogg's Book: Tiny HabitsConnect:Premium Signup >>>> Think Fast Talk Smart PremiumEmail Questions & Feedback >>> hello@fastersmarter.ioEpisode Transcripts >>> Think Fast Talk Smart WebsiteNewsletter Signup + English Language Learning >>> FasterSmarter.ioThink Fast Talk Smart >>> LinkedIn, Instagram, YouTubeMatt Abrahams >>> LinkedInChapters:(00:00) - Introduction (03:04) - The Information-Action Fallacy (04:47) - The Behavior Model: Motivation, Ability, Prompt (06:27) - Designing a Reading Habit (08:05) - What Is a Habit? (11:14) - Making Paraphrasing a Habit (13:51) - Specificity vs. Repetition (16:10) - Choosing Habits You Enjoy (17:08) - The Final Three Questions (22:25) - Conclusion  ********Thank you to our sponsors.  These partnerships support the ongoing production of the podcast, allowing us to bring it to you at no cost.This episode is brought to you by Babbel. Think Fast Talk Smart listeners can get started on your language learning journey today- visit Babbel.com/Thinkfast and get up to 55% off your Babbel subscription.Join our Think Fast Talk Smart Learning Community and become the communicator you want to be. 

Michaeleen Doucleff, science journalist and author of Dopamine Kids, joins me to talk about what's really happening in our children's brains when it comes to screens, social media, and ultra-processed foods and why so many kids (and adults) feel stuck in cycles of constant wanting without real satisfaction.   Together we explore:   What dopamine actually does in the brain and why it's not simply the "pleasure chemical." How screens and ultra-processed foods are engineered to tap into our children's seeking systems. Why today's kids may be experiencing more craving and less true gratification. Why simply taking screens away often backfires and what to replace them with instead. How small, sustainable environmental shifts (not massive overhauls) can recalibrate your child's motivation system. Practical ways to reduce screen use in the evenings, during transitions, and "on the go." How involving your child in the process can increase autonomy, buy-in, and long-term success.   This conversation isn't about fear, shame, or unrealistic detoxes. It's about understanding the science of motivation so we can make thoughtful changes that bring more color, pleasure, and peace back into our homes.     LEARN MORE ABOUT MY GUEST:

Get AudioBooks for Free Best Self-improvement Motivation Understand Your Habits with BJ Fogg Discover powerful behavior design strategies from BJ Fogg and Jim Kwik. Learn how habits form and how to rewire them for lasting success. Get AudioBooks for Free ⁠We Need Your Love & Support ❤️ https://buymeacoffee.com/myinspiration #Motivational_Speech #motivation #inspirational_quotes #motivationalspeech Get AudioBooks for Free Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Get AudioBooks for Free Best Self-improvement Motivation Tiny Habits to Transform Your Life – BJ Fogg Discover science-backed behavior change strategies from BJ Fogg and Jim Kwik. Learn how small daily habits create massive, lasting results. Get AudioBooks for Free ⁠We Need Your Love & Support ❤️ https://buymeacoffee.com/myinspiration #Motivational_Speech #motivation #inspirational_quotes #motivationalspeech Get AudioBooks for Free Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Get AudioBooks for FreeBest Self-improvement MotivationBreak Bad Habits with BJ Fogg – Kwik Brain StrategiesDiscover science-backed behavior change methods from Jim Kwik. Learn proven techniques to eliminate limiting habits and build lasting success routines.Get AudioBooks for Free⁠We Need Your Love & Support ❤️https://buymeacoffee.com/myinspiration#Motivational_Speech#motivation #inspirational_quotes #motivationalspeech Get AudioBooks for Free Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Get AudioBooks for FreeBest Self-improvement MotivationCreate New Habits Fast with BJ Fogg Proven MethodDiscover powerful habit-building strategies from Kwik Brain. Learn science-backed techniques to form lasting habits quickly and boost success.Get AudioBooks for Free⁠We Need Your Love & Support ❤️https://buymeacoffee.com/myinspiration#Motivational_Speech#motivation #inspirational_quotes #motivationalspeech Get AudioBooks for Free Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

 When our stakeholders come to us asking for training, they are usually thinking of traditional training.  So, they treat us, nonprofit L&D pros, like training factories that can easily produce a new training in a day. But we are here to create behavior change, and that takes time.In this episode, I'm sharing four recommendations that will help you embody the change agent you already are and learn what you need to create real change in your organization.▶️ You're Not a Training Factory. You are a Change Agent. ▶️ Key Points:0:00:00 The process of creating real behavior change0:05:41 Shift from learning designer to change agent0:06:35 Sell real change to your stakeholders0:07:31 Simplify the scope of the training request0:09:05 Study learning science to get the buy-in you needResources from this episode:Read the books I recommended:  James Clear's Atomic Habits and BJ Fogg's Tiny Habits.Join the Nonprofit Learning and Development Collective: https://www.skillmastersmarket.com/nonprofit-learning-and-development-collectiveWas this episode helpful? If you're listening on Apple Podcasts or Spotify, follow and leave a review!

Summary  Tune into the Prosperity Podcast for a "recalibration" session with host Kim! Whether you're on track with your goals or need a reset, Kim shares tips on how aligning small habits can drive big changes. Don't miss this chance to transform setbacks into successes!

What if lasting change didn't require motivation or willpower?In this re-released episode of the Remarkable People Podcast, Guy Kawasaki revisits his conversation with BJ Fogg, Stanford behavior scientist and New York Times bestselling author of Tiny Habits.BJ explains why most habit advice fails and shares a simple framework for creating change that actually sticks:• Make habits so small you can do them on your worst day• Attach new behaviors to routines you already have• Celebrate immediately to wire the habit faster• Keep the bar low, consistency beats intensity• Start the day with the “Maui habit”, a small mindset shift that sets the toneOriginally recorded in 2022 and re-released in 2026, this episode remains a practical, empowering guide to building better habits without burnout.

In this Think Thursday episode, Molly breaks down a powerful concept at the heart of sustainable habit change: micro-yeses. These are the small, often overlooked decisions that align with your long-term goals—even if they feel too minor to matter.Whether you're working on behavior change related to exercise, diet, spending, screen time, or any other habit, micro-yeses are the building blocks of momentum. This episode explores how these tiny choices affect the brain, create identity shifts, and lead to real progress over time.Key Topics CoveredWhat a "micro-yes" is and why it mattersHow small decisions activate the prefrontal cortex and build new neural pathwaysWhy repetition, not perfection, drives real behavior changeThe role of self-recognition in maintaining motivationWhat behavior scientists like BJ Fogg say about starting smallScience and InsightsMicro-yeses interrupt automatic behavior loops by engaging intentional brain regions like the prefrontal cortexThrough consistent action, these moments create synaptic plasticity, helping rewire the brain for new habitsAs Stanford researcher BJ Fogg notes:“Tiny actions, repeated consistently, change identity.”Reflection Prompt:Where have you said yes to yourself this week, even in a small or imperfect way?Recognize it. Count it. It matters.Related Episodes to ExploreThe Fresh Start Effect (January 1)Neuroscience of Follow-Through (January 8)Identity Lag: Why Your Brain Hasn't Caught Up Yet (January 15) ★ Support this podcast ★

Welcome back to Snafu with Robin P. Zander. In this episode, I'm doing something a little different: I step into the guest seat for a conversation with one of my good friends, Andrew Bartlow, recorded for the People Leader Accelerator podcast alongside Jessica Yuen. We dive into storytelling, identity, and leadership — exploring how personal experiences shape professional influence. The conversation begins with a reflection on family and culture, from the Moroccan textiles behind me, made by my mother, to the influence of my father's environmental consulting work. These threads of personal history frame my lifelong fascination with storytelling, persuasion, and coalition-building. Andrew and Jessica guide the discussion through how storytelling intersects with professional growth. We cover how early experiences — like watching Lawrence of Arabia at a birthday sleepover — sparked curiosity about adventure, influence, and human connection, and how these interests evolved into a career focused on organizational storytelling and leadership. We explore practical frameworks, including my four-part story model (Setup → Change → Turning → Resolution) and the power of "twists" to create momentum and memorability. The episode also touches on authentic messaging, the role of vulnerability in leadership, and why practicing storytelling in everyday life—outside high-stakes moments—builds confidence and executive presence over time. Listeners will hear lessons from a lifetime of diverse experiences: running a café in the Mission District, collaborating with BJ Fogg on behavioral change, building Zander Media, and applying storytelling to align teams and organizations. We also discuss how authenticity and personal perspective remain a competitive advantage in an age of AI-generated content. If you're curious about how storytelling, practice, and presence intersect with leadership, persuasion, and influence, this episode is for you. And for more insights on human connection, organizational alignment, and the future of work, check out Snafu, my weekly newsletter on sales, persuasion, and storytelling here, and Responsive Conference, where we explore leadership, work, and organizational design here. Start (0:00) Storytelling & Identity Robin introduces Moroccan textiles behind him Made by his mother, longtime practicing artist Connects to Moroccan fiancée → double meaning of personal and cultural Reflection on family influence Father: environmental consulting firm Mother: artist Robin sees himself between their careers Early Fascination with Storytelling Childhood obsession with Morocco and Lawrence of Arabia Watched 4-hour movie at age 6–7 Fascinated by adventure, camels, storytelling, persuasion Early exposure shaped appreciation for coalition-building and influence Identity & Names Jess shares preference for "Jess" → casual familiarity Robin shares professional identity as "Xander" Highlights fluidity between personal and professional selves Childhood Experiences & Social Context Watching Lawrence of Arabia at birthday sleepover Friends uninterested → early social friction Andrew parallels with daughters and screen preferences Childhood experiences influence perception and engagement Professional Background & Storytelling Application Robin's long involvement with PeopleTech and People Leader Accelerator Created PLA website, branding, documented events Mixed pursuits: dance, media, café entrepreneurship Demonstrates applying skills across domains Collaboration with BJ Fogg → behavioral change expertise Storytelling as Connection and Alignment Robin: Storytelling pulls from personal domains and makes it relevant to others Purpose: foster connection → move together in same direction Executive relevance: coalition building, generating momentum, making the case for alignment Andrew: HR focus on connection, relationships, alignment, clarity Helps organizations move faster, "grease the wheels" for collaboration Robin's Credibility and Experience in Storytelling Key principle: practice storytelling more than listening Full-time entrepreneur for 15 years First business at age 5: selling pumpkins Organized neighborhood kids in scarecrow costumes to help sell Earned $500 → early lessons in coalition building and persuasion Gymnastics and acrobatics: love of movement → performance, discipline Café entrepreneurship: Robin's Cafe in Mission District, SF Started with 3 weeks' notice to feed conference attendees Housed within a dance studio → intersection of dance and behavioral change First experience managing full-time employees Learned the importance of storytelling for community building and growth Realized post-sale missed opportunity: storytelling could have amplified success Transition to Professional Storytelling (Zander Media) Lessons from cafe → focus on storytelling, messaging, content creation Founded Zander Media (2018) Distributed small team, specializes in narrative strategy and video production Works with venture-backed companies and HR teams to tell stories internally and externally Provides reps and depth in organizational storytelling Why Storytelling Matters for Organizations Connects people, fosters alignment Enables faster movement toward shared goals Storytelling as a "powerful form of connection" What Makes a Good Story Robin: frameworks exist, but ultimately humans want: Education, entertainment, attention Sustained attention (avoid drift to TikTok, distractions) Framework examples: Hero's Journey (Joseph Campbell) → 17 steps Dan Harmon's 8-part structure → simplified version of Hero's Journey Robin's preferred model: 4-part story structure (details/examples forthcoming) The Power of the Twist, and Organizational Storytelling Robin's Four-Part Story Model Core idea: stories work best when they follow a simple arc Setup → Change → Turning (twist/reveal) → Resolution Goal: not rigid frameworks, but momentum, surprise, payoff The "Turning" (Twist) as the Sticky Moment Pixar example via Steve Jobs and the iPod Nano Setup: Apple's dominance, market context, long build-up Choice point: Option A: just reveal the product Option B (chosen): pause + curiosity Turning: the "tiny jeans pocket" question Reveal: iPod Nano pulled from the pocket Effect: entertainment, disruption, memorability Key insight: The twist creates pause, delight, and attention This moment often determines whether a story is remembered Why Flat Stories Fail Example (uninspiring): "I ran a cafe → wanted more marketing → now I run Xander Media" Improved arc with turning: Ran a cafe → wanted to do more marketing → sold it on Craigslist → built Xander Media Lesson: A reveal or risk creates narrative energy The Four Parts in Practice Setup The world as it is (Bilbo in the Shire) Change Something disrupts the norm (Gandalf arrives) Turning Twist, reveal, or surprise (the One Ring) Resolution Payoff and return (Bilbo back to the Shire) How to Use This as a Leader Don't force stories into frameworks Look at stories you already tell Identify where a disruption, surprise, or reveal could live Coalition-building lens Stories should move people into shared momentum Excitement → flow → aligned action Storytelling Mediums for HR & Organizations Employer brand ≠ separate from company brand Should be co-owned by HR and marketing Brand clarity attracts the right people, repels the wrong ones Strong brands are defined by: Who they are Who they are not Who they're for and not for HR vs Marketing: The Nuance Collaboration works only if: HR leads on audience and truth Marketing supports execution, not control Risk: Marketing optimizes for customers, not employees HR understands attraction, retention, culture fit Storytelling at the Individual Level No one is "naturally" good or bad at storytelling It's reps, not talent Practical advice: Know your ~15 core stories (career, company, turning points) Practice pauses like a comedian Notice when people lean in Opinionated Messaging = Effective Messaging Internal storytelling should: Be clear and opinionated Repel as much as it attracts Avoid: Corporate vanilla Saying a lot without saying anything Truth + Aspirational Truth Marketing and storytelling are a mix of: What is actually true What the organization is becoming Being "30% more honest" builds trust Including flaws and tradeoffs Example: budget brands, Southwest, Apple's office-first culture Why This Works Opinions create personality Personality creates stickiness Stickiness creates memory, alignment, and momentum Authenticity as the last real advantage We're flooded with AI-generated content (video, writing, everything) Humans are extremely good at sensing what feels fake Inauthenticity is easier to spot than ever One of the few remaining advantages: Be true to the real story of the person or organization Not polished truth — actual truth What makes content feel "AI-ish" AI can generate volume fast Books, posts, stories in minutes What it can't replicate: Personal specificity Why a story matters to you What an experience felt like from the inside Lived moments Running a café Growing into leadership What lasts: Personal story lesson learned relevance to this reader relevance to this relationship What content will win long-term Vulnerability Not oversharing, but real experience Personal perspective Why this matters to me Relevance Why it should matter to you Outcome Entertainment Insight Shared direction The risk of vulnerability (it can backfire) Being personal doesn't guarantee buy-in Example: inspirational talk → employee openly disagrees Emotional deflation Self-doubt Early leadership lesson: You can do your best People will still push back Leadership at higher levels gets harder, not easier Bigger teams → higher stakes Better pay Benefits Real expectations First "real" leadership pain points: Bad hires Mismatched expectations Disgruntled exits Realization: Conflict isn't failure It's a sign you've leveled up "Mountains beyond mountains" Every new level comes with new challenges Entrepreneurship Executive leadership Organizational scale Reframe setbacks: Not proof you're failing Proof you're progressing Authenticity at the executive table Especially hard for HR leaders Often younger Often earlier in career Often underrepresented Anxiety is normal The table doesn't feel welcoming Strategy: Name it "This is new for me" "I'm still finding my voice" Own it Ask for feedback Speak anyway Authenticity ≠ no consequences Being honest can carry risk Not every organization wants change Hard truth: You can't change people who don't want to change Sometimes the right move is leaving Guiding advice: Find people who already want what you offer Help them move faster Vulnerability as a competitive advantage Almost any perceived weakness can be reframed New Nervous Different When named clearly: It builds trust It creates permission It signals confidence Getting better at storytelling (practical) It's not talent — it's reps Shyness → confidence through practice Start small Don't test stories when stakes are highest Practice specifics Your core stories Your pitch Energy matters Enthusiasm is underrated Tempo matters Pauses Slowing down Letting moments land Executive presence is built Incrementally Intentionally Practice, Progress, and Learning That Actually Sticks Measure growth against yourself, not "the best" The real comparison isn't to others It's who you were yesterday MrBeast idea: If you're not a little uncomfortable looking at your past work You're probably not improving fast enough Important distinction: Discomfort ≠ shame Shame isn't a useful motivator Progress shows up in hindsight Looking back at past work "I'd write that differently now" Not embarrassment — evidence of growth Example: Weekly newsletter Over time, clearer thinking Better writing Stronger perspective Executive presence is a practice, not a trait Storytelling Selling Persuasion Presence Core question: Are you deliberately practicing? Or just repeating the same behaviors? Practice doesn't have to happen at work Low-stakes environments count Family Friends Everyday conversations Example: Practicing a new language with a dog Safe Repetitive No pressure Life skills = leadership skills One of the hardest lessons: Stop trying to get people to do what they don't want to do Daily practice ground: Family dynamics Respecting boundaries Accepting reality These skills transfer directly to work Influence Communication Leadership Why practice outside of high-stakes moments When pressure is high You default to habits Practicing in everyday life: Builds muscle memory Makes high-stakes moments feel familiar How to learn (without overengineering it) Follow curiosity Pick a thread A name A book An idea Pull on it See where it leads Let it branch Learning isn't linear It's exploratory Learning through unexpected sources Example: Reading a biography Leads to understanding an era Context creates insight The subject matters less than: Genuine interest Sustained attention Career acceleration (simple, not flashy) Always keep learning Find what pulls you in Go deeper Press the gas Where to find Robin Ongoing work lives in: Snafu (weekly newsletter on sales, persuasion, and storytelling) https://joinsnafu.com  Responsive Conference (future of work, leadership, and org design) https://responsiveconference.com   

In this solo episode, I present a comprehensive masterclass on habits, emphasizing the importance of discipline as the foundation for personal growth and behavior change. I draw insights from experts like BJ Fogg and James Clear and explore the anatomy of tiny habits, the seven steps in behavior design, and practical strategies for both installing new habits and deleting bad ones. - 00:00 Introduction to Habits Masterclass 02:57 The Importance of Discipline 07:45 Understanding Self-Mastery 12:05 Behavior Change Fundamentals 19:44 Anatomy of Tiny Habits 24:00 The Seven Steps in Behavior Design 30:02 Deleting Bad Habits 36:15 Conclusion: Discipline Equals Freedom -

BJ Fogg, a behavior scientist at Stanford University and author of Tiny Habits, says you've got to start small if you want your habit to stick. He shares his research including the important role of positive emotion in habit formation and why you can work on a several habits at once.Follow us on Instagram: @nprlifekitSign up for our newsletter here.Have an episode idea or feedback you want to share? Email us at lifekit@npr.orgSupport the show and listen to it sponsor-free by signing up for Life Kit+ at plus.npr.org/lifekitLearn more about sponsor message choices: podcastchoices.com/adchoicesNPR Privacy Policy

Brian Johnson, founder and CEO of Heroic Public Benefit Corporation, entrepreneur, teacher, coach, author, philosopher, and podcast host, joins me on this episode. Brian has helped millions of people around the world become their best, most productive, energized, and connected version of themselves.

If you made a resolution to lose weight, get fit, or optimize your brain health so you can prevent Alzheimer's — but you have a history of not staying on track — this episode is for you.Chances are you've been approaching your health goals by focusing on these desired outcomes and relying on motivation and willpower to achieve them. But what if that's exactly why it's not working?In this episode, Amy shares the science-backed roadmap for creating lasting change by identifying and addressing the barriers to change — so you can finally start building real momentum and get the results you've always wanted.

Travel does not have to mean abandoning everything that helps you feel like yourself. In this Habits Series bonus episode, Lesley Logan shares how she maintains supportive routines while traveling without becoming rigid or stressed. She explains how to scale habits down on the road, identify what truly matters, and release routines that no longer serve you.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast https://lesleylogan.co/podcast/. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co mailto:beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe https://lesleylogan.co/podcast/#follow-subscribe-free.In this episode you will learn about:Why Lesley keeps habits while traveling to feel like herself.Using travel as feedback to clarify which habits truly matter most.Why travel habits must support you and never become a control system.How Lesley scales routines down instead of quitting them entirely.Planning trips around habits to make returning home routines easier.Episode References/Links:Submit your wins or questions - https://beitpod.com/questions Episode 610: Amy Ledin - https://beitpod.com/ep610Episode 611: Lesley & Brad - https://beitpod.com/ep611Episode 568: Anthony Benenati - https://beitpod.com/ep568Book: Tiny Habits by BJ Fogg - https://a.co/d/cW2pFicBook: Journey to the Heart by Melody Beattie - https://a.co/d/75bOwAZBook: Your Big Leap Year by Gay Hendricks - https://a.co/d/7KY1pfkBook: The Sleep Revolution by Arianna Huffington - https://a.co/d/28dVERe If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. https://lovethepodcast.com/BITYSIDEALS! DEALS! DEALS! DEALS! https://onlinepilatesclasses.com/memberships/perks/#equipmentCheck out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSox https://onlinepilatesclasses.com/memberships/perks/#equipmentBe in the know with all the workshops at OPC https://workshops.onlinepilatesclasses.com/lp-workshop-waitlistBe It Till You See It Podcast Survey https://pod.lesleylogan.co/be-it-podcasts-surveyBe a part of Lesley's Pilates Mentorship https://lesleylogan.co/elevate/FREE Ditching Busy Webinar https://ditchingbusy.com/Resources:Watch the Be It Till You See It podcast on YouTube! https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gLesley Logan website https://lesleylogan.co/Be It Till You See It Podcast https://lesleylogan.co/podcast/Online Pilates Classes by Lesley Logan https://onlinepilatesclasses.com/Online Pilates Classes by Lesley Logan on YouTube https://www.youtube.com/channel/UCjogqXLnfyhS5VlU4rdzlnQProfitable Pilates https://profitablepilates.com/about/Follow Us on Social Media:Instagram https://www.instagram.com/lesley.logan/The Be It Till You See It Podcast YouTube channel https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gFacebook https://www.facebook.com/llogan.pilatesLinkedIn https://www.linkedin.com/in/lesley-logan/The OPC YouTube Channel https://www.youtube.com/@OnlinePilatesClasses Episode Transcript:Lesley Logan 0:00  You can't be too rigid, but you do have to be aware if there are certain things that allow you to feel like you they must come and be part of a trip, have to, and if not, you got to find something that can be something part of your trip that helps you. Lesley Logan 0:16  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started. Lesley Logan 0:54  All right, Be It babe. So in our Habits Series, I thought it would be really important to have a couple bonuses. And if there's topics that you want me, want me to cover about habits that I haven't yet, please send it in to the beitpod.com/questions we would love to hear. So I'm going to do a bonus on habits for when you're traveling, and then also another bonus episode on like habits that are more like health and movement related. If you are new to this podcast, hello. I'm the host of Be It Till You See It. And this is the bonus of a series. So I do want you to go back to the beginning of the series. That way you can see here Amy Ledin and I talk about habits. There's a recap episode with Brad and I on habits. And then there are truly six episodes that have to do with, like, actual creation of habits. So this is, this is more of a bonus, like, once you know how to create habits, then this will be helpful. Obviously, you can totally start here, because it's your life. Do what you want. Lesley Logan 1:54  So I travel a lot, and I am someone who, when I crave a little bit of certainty, we all do. Do you know, we, there are six needs and one of them, we all have a certainty. We also crave uncertainty. So that's super cool, but so I love to travel, but I also love my routines. My routines are just habits that I have created over time that helped me show up for me. In the last episode, I talked about how, like my morning habits and my night habits are the reason why I can show up for work. I cannot sit down at this computer. I'm not a computer person. I don't know how I end up creating a job where I'm at a computer all the time, but I am at the computer all the time, and it means that if I'm going to sit here and look at a screen all day, that I actually need to do things that help me feel like I have the energy, the clarity, the ability to lead and see things through a vision of what I want, of be it till I see it mindset I have to have. I start to have habits that help me with that, right? So that means, but when I travel, then what do I do? Do I just stop all of them? No, because I'm someone whose body craves, whose mind craves the routines that I've created for myself while I'm on the road. Otherwise, yes, there's absolutely vacations and reasons to take vacations from your whole life, but I promise you, have you ever been on a vacation? It's longer than a couple days, and you start to like, not feel anxious that you want to go home, but just like there's a few things you need that would make this even better. So for me, there are certain habits that I really do research to see if they're possible while I travel. So in order to share that with you, I will say like, I, there are, obviously I can't do all of my habits when I travel, but I do have an awareness of which habits do make the most, like, they've had the most effect on my life, and so that takes some time, and curiosity. Also, when you travel not doing some of your habits, allows you to realize which ones you miss. So something I will share with you is you're gonna get it wrong. You're, the trips you're gonna take, after listening to this, some of them will have the habits you want, and some of them won't. And you'll realize that some will have ones you're like, I actually could have not done that that caused more stress than it was worth. So always, always, always reflecting, refining and continuing on after each trip to help you make the next trip better. It's going to be really important. It's also really important to recognize, like, these are habits, but they're not a control system. So if ever any of these things are feeling like they're controlling you and your vacation, it's probably worth exploring what's going on, what's behind that. That's not something I'm an expert, expert in, but I have worked with many clients, so I do love to work out when I travel. It does make me feel better. I'll share more of that in a moment. But I've had clients that, when they travel, that not being able to work out as much as they normally do and have control over their food has gotten to an unhealthy level where it's no longer serving them. And so I would just one of the best things you can ask yourself, like, is this serving me? I made an episode with Anthony Benenati. I talked about, there's no such thing as something that's good or bad when it comes to the things you do for your life, it's just like, is it serving you or not serving you? And so I would definitely explore that with your vacations, and that requires some self awareness and some time reflecting on who you are and how you are being on your trip. But I think it's worth it. I think it's worth it. Otherwise you're just like, mindlessly going through life, and that's boring. And that's boring, and you're not gonna be it till you see it anything that way. So all right, here's the deal. If I'm traveling by plane versus traveling by car, it makes a big difference. So if I'm traveling like I'm driving, obviously I can bring more things. So when I can bring more things, I actually do keep some of a lot of my habits, I'll start with my nighttime habits for first. Often I do a red light routine, either on my face and neck, or I have a body mat that I do. I love to read at night. Those are really important things to me. I do love a little lymphatic drainage tool that I have, and depending on the night, I might even wash my hair, right? So if I'm driving, I can actually bring all those things so I can keep all my evening habits. I also play certain music before I fall asleep. If you want a really great book about like sleeping, there's by Arianna Huffington, I think it's just called Sleep. And she talks about the importance of a sleep routine. A sleep routine is just habits that you've created that help you, but it lets my brain know that, like I'm getting ready for sleep, right? I also, at night, before I go to bed, lay out the clothes for the next day's movement so they're already out, especially if I'm in a hotel or I'm in the van on tour, Brad is asleep, so I don't want any lights to wake him up too early, so I pull those clothes out. So it's so much easier for me. At home, believe it or not, I pull those clothes out because I do my morning routine starts in our extra bathroom, so I just put them out in that extra bathroom. So I can do all of my nighttime routines if I'm traveling by car. my morning routines, if I'm traveling by car, depending on the weather, I can do a lot of my morning routines. I can go for a morning walk, right? If I have got the dog, it's, it's a requirement. I can often go to a gym, especially when we're on tour, we're usually sleeping in a parking lot that belongs to a gym. So I can do that. Lesley Logan 7:15  I can get in, well, it won't be equipment Pilates. I can get in a mat Pilates session there. I won't be able to do like my shake plate or my cold plunge. The cold plunge is something that I do let go of on a retreat. I'm not driving around trying to find a place that's got a cold plunge. It's just that's just something that has to go and you'll but maybe not for you, maybe for you, you're staying at a hotel, you get ice buckets, you put them in the tub, and you have an ice bath like there are always ways to get around to different habits you want to have, but typically, especially if I'm on tour or I'm in a hotel, I'm just like, I'm not that's just something I'm gonna let go. It does mean I don't start the morning off with a giant rush, but there it is. I also, when I travel, if I travel by car, I'll bring my morning books that you've heard me talk about as part of my morning routine. If I'm traveling by plane, depending on how much space I have, I will bring one book. If I can't bring one book, then I take a picture of one book's daily messages, and I'll open up the photo on that day and read it. So I have a book like Journey To The Heart, and I have a couple others, like the Your Big Leap Year, and then this other one, and I like to read one entry of each of those in the morning. Sometimes they are saying the exact same thing, and I feel like it's like a wonderful Tarot reading. But when I travel, I just only do one. And I share this with you because we it's important that you know that you can actually titrate these habits when you travel, so you're not being so strict with yourself. So if I normally read three of them at home when I'm traveling, because, you know, everything just takes a little bit longer when you travel, like it takes longer to get that coffee, it takes longer to go find the food, so you don't have as much extra time. I'll just read one entry, and I'll have a picture of it if I don't have the space. So I will my workouts won't always be as long when I'm on the road than when they are at home, because, again, I don't have access to everything that I have. So what I if you one of the things I want to highlight, if you're listening to like this, who's like Lesley, I don't really care about your routine. The number of minutes I dedicate to part of my routine will change, oftenthey're less, but I still get to keep the habit and routine, which helps me feel like myself. And so when you're when you're traveling, whether it's by car or plane, I would just like, map out, like, okay, do, what, which of the which of my habits do I think serve me the most, and how possible are those? Some other things that I'm really intentional about when I travel is, like, the hotel we choose. Does it have a gym? If it doesn't have a gym, is there another hotel that's in the same range of price that we're looking at that has a gym? Do any of these hotels have relationships with a gym? Can Is there a gym nearby that I can pay a drop in fee to. So that is something when I'm planning trips that I'm very conscious of, not because I'm someone who's obsessed with working out, because I'm someone who's obsessed with how I feel after I've moved my body, right? I'm very intentional. I don't take a lot of Pilates classes because I personally like to do self-led workouts, even if there's a teacher watching. I just I prefer that for myself and my practice right now. So I'm not looking at Pilates studios. But you might, right? You might be like, oh my goodness, like, I love going to class. Then definitely pick a hotel that's near a studio, right? These are things it's okay to be like you know what I need in the morning? I need a really great cashew milk latte and a yoga class. Great. Look for cashew milk lattes in an area. Then look for if there's a yoga studio nearby, and then look for the hotel that's near that. Done. So I'm really intentional about when I plan a trip. I don't try to fit my routines into the trip. I actually plan the trip around my routines, and that's part of being it till you see it. That's also how you can maintain a lot of your habits while you're gone. Then here's the cool thing, when you come back, because you kept several of the habits, the routines you have, those things are often prompts for things you didn't do while you're gone, but it's still in your brain. Oh, after I work out, I get on my shake plate, or I stretch over here, I get in for my red light. It will all come back because, one, your mindset around it is positive, and two, you're bringing the prompt back in. If you are like, oh my gosh, I came back from a trip last time, it was really hard for me to get back to one of my habits, then I would love for you to go back to this whole series. One, let's make sure it's a habit you want to have. Two, is it at the time that you want to do? And three, is the prompt clear. You might have to actually kind of start that one back over. Maybe it needs some more celebration around it, till it sticks a little heavier. You know, I've been honest, like I'm starting a new habit, a new hobby, I should say, a new hobby. And hobbies are also habits, or just things that we decide to do, and something that I've been because of my travel schedule, I've been trying to figure out is, like, when is the best time for me to do this habit? When I'm at home, I can do it at night when I'm on the road. Can I still do it at night? Oh gosh, we have dinner with people every single night. Okay, that's a little harder to do. So should I be doing it when I have lunch? You know? Should I be doing it when I pull my computer out? So I am still trying to figure out that when this hobby can be done when I'm at home, this hobby is a little easier for me to put in the night routine. Like after I get home from the gym, I can work on this little hobby that I have I really like. It's quite easy for me to add into the day. Just when I travel, I find I'm having a little bit of trouble with it. I could also not do it when I travel and have, totally fine. Is it serving me? Is it distracting from my trip? Is it making my day too full? You know, these are things we have to understand. So when you travel, and you will travel, it's really important that you are aware, and this is going to come from self-reflection. Which parts of your day help you feel the most filled up? What are the some of the if you I'm not, I'm not gonna, if you have a specific type of tea that if you have it every morning, you just have the best day. And when you don't have it, you have a shit day, then you have, you owe it to yourself to figure out how do I have this best tea and then maybe while you're on a trip, you start something new. So I had on my retreat, one of the girls on my retreat, she was going to this cute little coffee shop every single morning, and she was doing her journaling. And then one day it was closed, and she was like, oh, it's not there. Okay, I guess I'll go to this other place to do it. And instead, she took the best parts of the of the place that she was going to, and she created it on our patio. And it's and the coolest thing about that, you guys, is she can do that at home. And she's like, oh, I could just do this at the house. It's like, yeah. So sometimes when you're on a trip, you discover something that you're like, if I could have this in my life every single day. And so that's why it's important, like, some of my habits don't come with me, because it opens up space for me to explore things that are lighting me up or allows me to go, wow, I really miss that thing. So then I'm really intentional when I'm at home to never miss it, and then maybe I have to consider bringing it along for the ride on the next trip. I hope this is making sense. I hope that you're understanding like it can't be too rigid, but you do have to be aware you are if there are certain things that allow you to feel like you they must come and be part of a trip, have to and if not, you got to find something that can be something part of your trip that helps you. You know, I get on planes all the time, and I see people pull out all these little tools, like people do the face mask. I don't understand that. That's something that doesn't work for me. That's not something that I care about on a plane. But I can tell you that I have set up on a plane. It's my sleep music so I can fall asleep on a plane, because I have a hard time doing that. I absolutely have compression socks, because that helps me feel good, you know? So everything we do is a habit. It's also a choice that is helping us either get close to the person we're trying to be it until we see or further away from it. So we got to have, like, a healthy balance, a healthy push and pull of what are the things that I need to take with me on a trip. What are the things I'm gonna leave behind, and then how did, how do I feel on that trip? You know, a lot of us are lucky enough that if, while we're traveling, we go, oh my God, I can't believe I left that thing at home. I need it. In most cases, we can buy it. You know, there are places you can't get it, but in a lot of places, you could probably buy the thing that would make you feel like you. Lesley Logan 15:21  So I'm going to wrap this up with when's your next trip between now and then, can you get some reflection around what, some clarity I should say, around what habit you want to take on that trip? And then can you do the research to see if it's possible, right? And then, when you're on that trip, every single day, at the end of the day, I want you to reflect, How'd that feel? How'd it go? Oh, actually, I thought I could do this, and that actually didn't happen. So instead of it being a half an hour, I'm gonna do 15 minutes. Instead of 15 minutes, I'm do five. Oh, actually, I brought those running shoes. Didn't run one single time. And you know what? I realized, I love running at home, but I don't like running on a trip. Okay, great. Now, you know. It's really you don't have to get this right. And in fact, getting it right is not how habits start in the first place. They start, they are created. They stick based on how they make you feel. And they have to make you feel good, because if they make you feel bad, your brain is going to avoid doing them. All right, loves, again, send your wins in. Send in the topics that you're wanting to hear, how we can help you with your habits, with that to beitpod.com/questions. And until next time, Be It Till You See It.Lesley Logan 16:29  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod.Brad Crowell 17:12  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell.Lesley Logan 17:16  It is transcribed, produced and edited by the epic team at Disenyo.co.Brad Crowell 17:21  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi.Lesley Logan 17:28  Special thanks to Melissa Solomon for creating our visuals.Brad Crowell 17:31  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.Support this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Most people think they fail because they lack discipline. That is false. They fail because their environment is perfectly designed to pull them off course. In this episode, Jim breaks down why willpower always loses, how default settings quietly dictate outcomes, and why 2026 must be engineered, not hoped for. If you want success to feel automatic instead of exhausting, this episode gives you the blueprint. What You'll Learn: Why your environment will either be a headwind or tailwind The three environments that quietly shape you How visibility and proximity drive behavior Why simplicity creates momentum  The friction formula that makes right decisions automatic Action Steps: Audit Your Environments Identify one physical, digital, or social environment that is working against the 2026 version of you. Remove One Frictionless Path Delete, hide, or add effort to one behavior that is sabotaging your momentum, notifications, junk food, or mindless scrolling. Install One Automatic Support Preload success. Lay out workout clothes, preload meals, automate investments, or place your journal and water within arm's length.

In this episode of SparX, Mukesh Bansal speaks with Stanford behavior scientist B.J. Fogg about how habits are designed, how they break, and the science that governs lasting behavior change.With over 30 years of research in behavior science, Fogg is the creator of the Tiny Habits method and the author of Tiny Habits, widely regarded as one of the most practical frameworks for building habits in real life. He has taught at Stanford since the mid-1990s and has personally coached tens of thousands of people in applying behavior design at scale. If you're looking for a grounded, evidence-based way to build better habits without pressure or perfection, this conversation with B.J. Fogg offers clarity, practicality, and lasting value.Chapters:0:00-1:36 Intro1:37-5:54 BJ Fogg's journey into Habit Science5:55-9:29 Influence of technology in behaviour 9:30-14:49 Science behind building habits15:00-23:09 Role of the environment in daily habits23:10-29:55 How to stick to new year resolutions 29:56-35:21 Staying consistent with habits35:22-38:59 Using self reward to build habits39:00-45:21 Science behind breaking bad habits45:22-48:01 BJ Fogg's personal story with addictions48:02-51:41 How identity shapes behaviour change51:42-55:03 What's next in habit research 55:05-57:19 AI's role in self improvement 57:30 - 57:39 Outro

If you're feeling overwhelmed and don't have the luxury of doing less, Overwhelm Is Optional offers simple tools you can use in under ten minutes a day. Learn more at oneyoufeed.net/overwhelm Help us make the podcast better—share your input in a short survey:: ⁠⁠⁠⁠⁠oneyoufeed.net/survey. ⁠⁠⁠⁠⁠Thank You! In this episode, Dr. BJ Fogg, explains why willpower isn't enough and the science behind his tiny habits method. He explores the psychology of habit formation, emphasizing that lasting change comes from starting small, celebrating successes, and practicing self-compassion rather than relying on willpower or self-criticism. Dr. Fogg shares practical strategies for designing habits that fit individual contexts, explains his behavior model, and discusses how positive reinforcement and flexibility foster sustainable transformation. Personal stories and vivid analogies illustrate how anyone can create meaningful change by nurturing tiny habits and focusing on progress over perfection. Exciting News!!!Coming in March 2026, my new book, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Key Takeaways Behavior change and habit formation The “Tiny Habits” method and its principles The importance of positivity in personal transformation Breaking down aspirations into small, manageable actions Embracing mistakes as learning opportunities The role of self-compassion in habit formation The Fogg Behavior Model: motivation, ability, and prompts The significance of context in habit design Strategies for troubleshooting and enhancing behavior change The impact of celebrating small successes on habit reinforcement For full show notes,⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!⁠ Connect with the show: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Follow us on YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@TheOneYouFeedPod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Subscribe on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Apple Podcasts⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ or ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Follow us on ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ If you enjoyed this conversation with Dr. BJ Fogg, check out these other episodes: How to Create Elastic Habits that Adapt to Your Day with Stephen Guise How to Make Lasting Changes with John Norcross By purchasing products and/or services from our sponsors, you are helping to support The One You Feed, and we greatly appreciate it. Thank you! This episode is sponsored by: ⁠⁠⁠⁠⁠⁠Aura Frames⁠⁠⁠⁠⁠⁠: For a limited time, save on the perfect gift by visiting ⁠⁠⁠⁠⁠⁠AuraFrames.com /FEED ⁠⁠⁠⁠⁠⁠to get $35 off Aura's best-selling Carver Mat frames – named #1 by Wirecutter –  by using promo code FEED at checkout. This deal is exclusive to listeners, and frames sell out fast,  so order yours now to get it in time for the holidays! ⁠⁠⁠⁠⁠⁠Uncommon Goods ⁠⁠⁠⁠⁠⁠has something for everyone – you'll find thousands of new gift ideas that you won't find anywhere else, and you'll be supporting artists and small, independent businesses. To get 15% off your next gift, go to ⁠⁠⁠⁠⁠⁠UNCOMMONGOODS.com/FEED⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠LinkedIn⁠⁠⁠⁠⁠⁠⁠: Post your job for free at ⁠⁠⁠⁠⁠⁠⁠linkedin.com/oneyoufeed⁠⁠⁠⁠⁠⁠⁠. Terms and conditions apply. Learn more about your ad choices. Visit megaphone.fm/adchoices

This fifth episode of the Habits Series spotlights the “just do it” mindset and why ditching all-or-nothing thinking is non-negotiable if you want habits that truly stick. Lesley breaks down how tiny actions create momentum, why immediate celebration rewires your brain, and why failure is simply feedback. She also shares real examples from her Tarot routine and coaching experience to show how experimentation leads to clarity, confidence, and consistency.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast https://lesleylogan.co/podcast/. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co mailto:beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe https://lesleylogan.co/podcast/#follow-subscribe-free.In this episode you will learn about:Why all-or-nothing thinking prevents you from making habits achievable.The importance of making habits manageable.Using a “just do it” mindset to act despite limited time.Making habits microscopic—down to opening the book only.Treating every failed attempt as data about prompts, timing, or desire.Episode References/Links:Tiny Habits by BJ Fogg - https://a.co/d/cW2pFicSubmit your wins or questions - https://beitpod.com/questions If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. https://lovethepodcast.com/BITYSIDEALS! DEALS! DEALS! DEALS! https://onlinepilatesclasses.com/memberships/perks/#equipmentCheck out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSox https://onlinepilatesclasses.com/memberships/perks/#equipmentBe in the know with all the workshops at OPC https://workshops.onlinepilatesclasses.com/lp-workshop-waitlistBe It Till You See It Podcast Survey https://pod.lesleylogan.co/be-it-podcasts-surveyBe a part of Lesley's Pilates Mentorship https://lesleylogan.co/elevate/FREE Ditching Busy Webinar https://ditchingbusy.com/Resources:Watch the Be It Till You See It podcast on YouTube! https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gLesley Logan website https://lesleylogan.co/Be It Till You See It Podcast https://lesleylogan.co/podcast/Online Pilates Classes by Lesley Logan https://onlinepilatesclasses.com/Online Pilates Classes by Lesley Logan on YouTube https://www.youtube.com/channel/UCjogqXLnfyhS5VlU4rdzlnQProfitable Pilates https://profitablepilates.com/about/Follow Us on Social Media:Instagram https://www.instagram.com/lesley.logan/The Be It Till You See It Podcast YouTube channel https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gFacebook https://www.facebook.com/llogan.pilatesLinkedIn https://www.linkedin.com/in/lesley-logan/The OPC YouTube Channel https://www.youtube.com/@OnlinePilatesClasses Episode Transcript:Lesley Logan 0:00  If you are going to do something, you should do all of it. Otherwise, you should do none of it. Lesley Logan 0:04  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started.Lesley Logan 0:46  Hi, Be It babe. Welcome back to our series on habits. We are working our way through. We are now on the other side of the half, and I am so excited. If this is your first time listening to us, I recommend going back to the beginning of the habits. You have to go back to episode one, about the beginning of the habits, just so you're not lost. And this is really where I just want to give you a pep talk, because when I was coaching people through their habits during, like, to do my habits coaching, training, years ago, I had to coach people for a couple of weeks, and no matter how much they were told by the expert himself that they need to make it smaller, that they need to make it they can't be all or nothing, that they're in experimentation mode, I found a lot of people being hard on themselves because they were unable to do the thing that they wanted to do. But they they didn't make it very small. They said, okay, for example, the habit was like, oh, I want to run five days a week, and I'm going to run a mile. And then the first day they didn't have enough time for a mile. The second day they did it, but then they were sore the third day, so they couldn't, then something happened on the fourth day, then on the fifth day, they didn't have enough time. All of a sudden, like, I'm not good enough. And that it, it doesn't even, insert your desired habit here. You know that's why it 30, 21, days, 30 days, 70 days, to make a habit isn't a real thing, because it's not about the the consistency every single day. Consistency really is a heartbeat. It's about actually making sure the thing that you want to have it's a habit is first of all something you want to do, right? It's really easy for us to have habits of other people's. Second, it's important that not only is it to have something you want to do, but we are putting it in an achievable bite size situation so that you can actually do the thing, so you can actually, like, check the box, right, from my perfectionist and my my achievers here, but a lot of you are overachievers and have an all or nothing mindset when it comes to things. And if you are going to do something, you should do all of it. Otherwise you should do none of it. And we come across this a lot at OPC. We have people who are like, oh, I only logged in once a week, and so I'm going to quit this. And it's like, once a week. That's what like, are you doing something else the rest week? No, well, then, isn't once a week better than nothing? Yeah, you're not wasting your money, right? You're not wasting your money at all. So we have to be kinder to ourselves. And I think one of the reasons, I think that, like this podcast, exists, is just to remind people that you're doing a great job and the thing you want to have and the things you want to have and the person you want to be, all that is possible, but doesn't come because you, like, snapped your fingers and woke up that day the next day, like, confident and put together with all the accolades. No, it comes together little by little, step by step, one brick at a time. Sometimes a brick falls, sometimes the brick is a little crooked, and then you learn how to be a better brick builder, or layer, brick layer. You know, you learn. You learn you can go faster, right? You know, the first time I, like, ran up a flight of stairs as a runner, like, I had to, like, look at every single step I was doing, right? There's these stairs in Santa Monica, they're like, super famous, oh, I kind of, I wonder if they're still there actually. They're in the,they're in the Palisades area and we would run from the top of the bluffs in Santa Monica down to Palisades and back up, right? And these really cool stairs, and the first, like the first set, first couple times, I couldn't even go all the way up the stairs, and then going down the stairs, I had to have my hand on the rail, right. And so, you know, but then I kept going, and it became easier to get all the way up the stairs. Came easier to just go down the stairs without touching the handle. Became easier to go two steps at a time. I got faster. Started timing myself. I got faster, right? In fact, let me tell you about these stairs. There was this guy who was going up them on a single leg all the way up, and then running down, then a single the other single leg all the way up. We're talking like so many flights of stairs. The fire department uses this to train and it happened to be like an Olympic speed skater. So anyways, all this to say, you actually don't get where you want because you snapped your fingers, you get there one step at a time, slow, slower, like, oh, you missed a step. Oh, you tripped up the step to toe. Oh, okay now you're getting faster now, now you're getting a straight line now, oh, now it's gonna be you could do with your eyes closed. Now you can do it in a single leg. So the all or nothing mindset is actually not a single person you admire in this world did anything with an all or nothing vibe. Every single one of them failed, hit their like literally had a door slammed in their face, fell to the ground, landed in mud, got up and did it again. So habits are not built on all or nothing mindsets, they will it will never happen. You will never have the habit you want. Another mindset you do need to have is a just do it mindset. Like, a just be it mindset. And that's hard. Like, it's easy to go, I can't do it right, so I'm not gonna do it today. I slept in. I'm not gonna do today. So today, for example, on the day we're recording this, I actually barely have enough time to do any of the things that I really wanted to do. I, like, I said in the last episode, I'm, like, really enjoying this, like, studying (inaudible). I was like, oh, I'm gonna do a card today. And I'm sitting on my desk and I'm gonna just do one card, and I'll open up my emails, right? And the truth is is, like, I sat down, I had seven minutes between when I sat down and what I had to do next. And so it's like, well, I'll do seven minutes of this thing. Just do it, right? Not an all or nothing thing, because I would, if I had that mindset, I wouldn't have done it yet. And what I can say right now is I might not be on card number three, right? I just started this yesterday, but I am halfway through card number two, and it's quite possible that I will have seven more minutes later today, and I can actually work on it, but the having a more just do it, just be it, like, do do what you can imperfectly is actually going to make your habits more successful. It's why a lot of people are so successful. It's why a lot of people who like, fail and fail and fail until they get it like they learn so much from the failure. Exactly, for example, today, like when I did the first day, it took me, like, 20 minutes, and I was like, because, because I was reading a bunch of different things, I had to get a bunch of different stuff together, like I was trying to connect the dots. So as of right now, as the time of recording this, I actually don't know how long it takes me to do one card with all the different questions that they ask. Does it take me 20 minutes? Does it take me 15 minutes? Does it take me? Doesn't take seven. Takes longer than that. So because I don't know that, I have to just do what I can do, and then celebrate that I did do it. And by the way, I did celebrate. I was like, oh, checked out a page, worked out, really did a great job. It's amazing, right? So, so it's really important to and ditch the all or nothing. And said, go for the like, you know, done is better than perfect mindset. Okay? And then I have mentioned this before, but I actually want to talk about, like, the celebration part of how the habits are created, because it is the thing that is so key. And then I found that a lot of people had a hard time doing, right? They, they almost had a harder time doing this, and they did making things smaller, but it was a close, close touch right, like I could, for example, if I'm in my experimentation mode of this new habit, if I find that a couple days, like a card a day is really hard, maybe I can do one card like each day I open the book, but I do one page of the book, right? Like that might be where I have to do it, rather, because each card has about three pages. So maybe I have to go one page, maybe I have to go to just one question. Maybe I have to just, maybe the habit actually becomes just opening the book, and anything I do is extra credit. Do we see how we can make it I can make it so small that I end up just getting to pick up the book, right? We talked about that in episode one. Just pick up the book. So you got to make it super small, and you have to celebrate. So celebrations are the thing that I find that perfectionists have the hardest time with, like, what? Because it's like, well, is it really worthy of celebration if I just picked up the book? Yeah, it is. If you want to keep picking up the book, it is very much worth it. It is so important. So there's over 100 different ideas of celebration that BJ taught us, but I will tell you his really fun activity for figuring out how you like to celebrate. So take a bunch of different ways you can celebrate the moment. A song you like to play, a dance you like to do, a kid you want to high five. Hopefully it's your kid. You know, like, maybe put on your favorite lipstick and go amazing, maybe high five yourself, right? All these different ways you could celebrate and then set a timer for five minutes and go into a room in your house that's messy. Every time you put something away, try one of the new things on your celebration list so you find one that feels easy, authentic and totally you. That's the way you figure it out. So when you figure it out, right? So for me, I actually do say it out loud. It's, if you're around me, you'll hear me do it. And it's because, one, we all need a pep talk, sometimes, from time to time, like, yes, people are lovely, and I get lovely DMs about how amazing I am and what they love. But like, the truth is, is that, like, I have to love what I do, too, and that, in fact, my voice is louder than the other voices. So I'm negative of myself, I don't even hear the compliments. But if I'm positive to myself, I can totally receive those compliments. So I celebrate verbally, and it's usually something amazing, but sometimes, if it's something that's a little harder, a little more challenging for me, something I'm like, I am struggling to enjoy, I turn on the music like, our house doesn't have music going on 24/7 I wish it did. I kind of, like, I'm like, how do we get a Sonos type of thing? Can, Sonos, do you want to sponsor me? How do I have because I would love this music playing in the whole house while we're working. It would definitely cover the fact that I can hear my husband in his office. But I put music on and I put on, like, songs that, like, I just absolutely love, like, sometimes that's my way of celebrating. It really helps me, like, brightens the mood, sometimes the best way. So, you know, figure out, figuring out the way you like to celebrate. And it cannot, we talked about this in earlier series, or the series, cannot be a reward later on. It has to be in the moment, in the moment, and you need to do it, even if you think about doing the habit and you miss it. So like, if tomorrow I think about doing the Tarot book, but I don't get to the Tarot book, I have to celebrate that I thought about it in that moment, because it will help me continue to build that habit. I'm going to go on tour. I'm recording this before I go on tour. And so, you know, I am bringing on tour, and I how it will take. This experiment will continue to go because it's like, okay, when on tour is it easy for me to grab this book? Is it beginning of the day? Is it at the end of the day? Is it, you know, when I'm eating dinner? Is it before I leave the van to go the gym? Like, when is it? Right now, I can tell you right now, it's not gonna happen in the morning. As much as I would love it to like, it would just like, start the day there, it's not easy, because I have to turn on a light. My husband's in the van. Dog has to pee. I have a limited time to work out and get my, get ready for the day, so I already know that that's not gonna be when I do it. So at the home, it's like before I when I sit down at my desk to work, I will do my Tarot like it's gonna, on the tour, it's gonna have to be like every day before I go to bed I will do the Tarot, right, like it might have to be like that. I don't know, I might like it more. It might become part of my nighttime routine, that we will find out. Lesley Logan 11:26  And so I just want to wrap this up by saying you're allowed to, in your process of implementing habits, get it wrong. Get the time wrong, get the prompt wrong, get the location of when you want to do it wrong. Get the size of how tiny it needs to be to get started, you're allowed to get it wrong, because every time you do, it's feedback and information about how you operate better, how what makes you tick, what makes it easier for you to build habits and and truly putting in the right spot so you're not overwhelmed, so that it's, it's, it's in the part of the day that actually fuels you. And also sometimes, as you're working through a habit, you realize you don't want it, like, I, there are some habits I really have wanted to create, or I thought I did, and then in the effort of putting through it, some of the habits that I thought would get me to the goal that I wanted weren't the thing that did it at all. They weren't the thing that did it at all, right? And I just want to share that with you, because you're not always going to get the exact right habit down. Not not only like, like as a habit, but it might not. It might even like, in the process of experimenting, might be like, you know what? I actually love doing this in the morning, but I don't want to do this in the morning. It needs to be something else. Like, I thought that running would help me feel like the health goal that I had, and it's actually not running, it's boxing, like you're the you're allowed to fail, because it's just feedback that helps you get to know yourself more. And the more you do this, the more you work this series, the easier it is for you to actually add in new habits. You start to be quicker going, oh, I know that's gonna be hard for me. I'm not gonna do it. Oh, I know that's going to be a little easier for me, and I want to do it right? Or, you know, I have this feeling of myself that I don't want to do it. Last time I felt this feeling, I should have listened. So I'm gonna listen right now. You just get to know yourself more. Failure is feedback, and I really wish we could give failure like a better there should be another word for failure, like being in process, right, is what you're trying to do. So whether you get like you nail the habit today and you don't tomorrow, it's just information on, do I have the right prompt? Is this tiny enough? Is it? Is it something that I am I enjoying it, right? Am I enjoying it? And then, most importantly, let yourself be a beginner, right? You're new to this habit. You're new to, even if it's something you used to do and you got out of the habit, you unraveled it, right? You're it's new to you and the person you are today. And so it just takes time. So ditch all or nothing. Take the messy action, celebrate what you did do and reflect, correct and continue. You got this. You're amazing. Have an awesome day. Lesley Logan 14:01  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod.Brad Crowell 14:42  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell.Lesley Logan 14:48  It is transcribed, produced and edited by the epic team at Disenyo.co.Brad Crowell 14:53  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi.Lesley Logan 15:00  Special thanks to Melissa Solomon for creating our visuals.Brad Crowell 15:03  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.Support this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3848: Kalen Bruce shares a refreshingly realistic approach to decluttering by focusing on mindset over method. With insights on why we hold onto things and how to gently let them go, his strategy helps you build lasting habits without the pressure to overhaul your entire home in one weekend. Read along with the original article(s) here: https://freedomsprout.com/declutter-slowly/ Quotes to ponder: "Your own pace must still be a pace." "You won't lose memories just because you gave something away." "Sometimes the most productive thing you can do is be productive before you feel productive." Episode references: Motivation Waves video by BJ Fogg: https://www.youtube.com/watch?v=AdKUJxjn-R8 Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3848: Kalen Bruce shares a refreshingly realistic approach to decluttering by focusing on mindset over method. With insights on why we hold onto things and how to gently let them go, his strategy helps you build lasting habits without the pressure to overhaul your entire home in one weekend. Read along with the original article(s) here: https://freedomsprout.com/declutter-slowly/ Quotes to ponder: "Your own pace must still be a pace." "You won't lose memories just because you gave something away." "Sometimes the most productive thing you can do is be productive before you feel productive." Episode references: Motivation Waves video by BJ Fogg: https://www.youtube.com/watch?v=AdKUJxjn-R8 Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3848: Kalen Bruce shares a refreshingly realistic approach to decluttering by focusing on mindset over method. With insights on why we hold onto things and how to gently let them go, his strategy helps you build lasting habits without the pressure to overhaul your entire home in one weekend. Read along with the original article(s) here: https://freedomsprout.com/declutter-slowly/ Quotes to ponder: "Your own pace must still be a pace." "You won't lose memories just because you gave something away." "Sometimes the most productive thing you can do is be productive before you feel productive." Episode references: Motivation Waves video by BJ Fogg: https://www.youtube.com/watch?v=AdKUJxjn-R8 Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Habits Series episode, Lesley breaks down what it truly takes to unravel a habit that no longer fits the life you want. She explains how prompts quietly drive your behaviors, why simply removing them often backfires, and how thoughtful replacements can make change feel easier and more sustainable. Through real examples and gentle mindset shifts, you'll learn how to spot the trigger behind an unwanted habit and create a version of the routine that actually supports who you're becoming.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast https://lesleylogan.co/podcast/. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co mailto:beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe https://lesleylogan.co/podcast/#follow-subscribe-free.In this episode you will learn about:Why there's no such thing as a "bad habit," only habits that stopped serving you.How to identify the specific "prompt" that starts a habit you dislike.Why removing a habit creates a "vacuum" that makes you want to do it more.A powerful technique you can do for managing unavoidable prompts.Why using shame and judgment will not help you unravel a habit you don't want.Episode References/Links:Tiny Habits by BJ Fogg - https://a.co/d/cW2pFicSubmit your wins or questions - https://beitpod.com/questionsEpisode 613: Habits Special 1 of 8 - https://beitpod.com/ep613 If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. https://lovethepodcast.com/BITYSIDEALS! DEALS! DEALS! DEALS! https://onlinepilatesclasses.com/memberships/perks/#equipmentCheck out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSox https://onlinepilatesclasses.com/memberships/perks/#equipmentBe in the know with all the workshops at OPC https://workshops.onlinepilatesclasses.com/lp-workshop-waitlistBe It Till You See It Podcast Survey https://pod.lesleylogan.co/be-it-podcasts-surveyBe a part of Lesley's Pilates Mentorship https://lesleylogan.co/elevate/FREE Ditching Busy Webinar https://ditchingbusy.com/Resources:Watch the Be It Till You See It podcast on YouTube! https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gLesley Logan website https://lesleylogan.co/Be It Till You See It Podcast https://lesleylogan.co/podcast/Online Pilates Classes by Lesley Logan https://onlinepilatesclasses.com/Online Pilates Classes by Lesley Logan on YouTube https://www.youtube.com/channel/UCjogqXLnfyhS5VlU4rdzlnQProfitable Pilates https://profitablepilates.com/about/Follow Us on Social Media:Instagram https://www.instagram.com/lesley.logan/The Be It Till You See It Podcast YouTube channel https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gFacebook https://www.facebook.com/llogan.pilatesLinkedIn https://www.linkedin.com/in/lesley-logan/The OPC YouTube Channel https://www.youtube.com/@OnlinePilatesClasses Episode Transcript:Lesley Logan 0:00  We have to just actually go, okay, hold on. How often is this happening? What is the prompt that's happening here? And how do I remove the prompt? Right? How do I evolve, change the scenario or change the setting? Lesley Logan 0:12  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started. Lesley Logan 0:52  Hi, Be It babe. We're here to talk about how to break a bad habit. Oh, actually, strike that. Reverse it. It is how to unravel a habit we no longer want. Specific like specificity in words matters. And when I studied habits, and I was studying and reading BJ's book, Tiny Habits, and then doing his program, it was so cool to hear that there's no such thing as a bad habit. All right, there's no such thing as a bad habit. There's only habits that no longer serve us, but at some point they did. Lesley Logan 1:25  If you are new to the podcast, hello, I'm Lesley Logan, and we are in the middle of a habits series. And so normally, with our episodes, I'm like, listen to whatever you want. Go back and forth. When we're in the series, I might, I would suggest you go to the first episode on Habits. Um, it's several episodes back. We're almost, we're halfway through, basically, the Habits series. And this is a series I want you to be able to come back to whenever you want to add in a new habit. So you definitely want to check in with number one, so we can get here. But it this episode itself might be something you will listen to over and over again, because you might come across habits that no longer serve you. And the reason I say that is, at some point, a habit, something became a habit because it was serving you at the time, and then it kind of got out of hand, right? Maybe eating lunch at your desk like was something you had to do because you were in a busy work week, and then it just became something you always did. And you are now feeling quite lonely, because you're not going out and having lunch with friends, because you have this habit of eating lunch at your desk. So there's nothing wrong with eating lunch at your desk, right? There's actually, there's like at its at its just surface level. There's nothing wrong with it, but it's no longer serving you, and then you have to break this habit, right? And so that would be really weird, because how do you break up with lunch? When you need to eat you need to eat. So the truth is, is that there's the way, the reason that BJ Fogg talked about unraveling a habit that no longer works is that there was a series of events that got you to the habit that you have, and there's a prompt that goes off that causes you to do the thing that you no longer want to do. It's not a bell, but you can think of it like a bell. There's a prompt that happens. So for example, if every time your boss calls, you bite your nails, the prompt to biting your nails started with your boss, it's your boss calling, right? Now, we can't stop your boss from calling, but knowing what the prompt is allows us to kind of understand, like, what can we do? So if you're looking at your life and they're looking at the things that you're like, oh, I wish I could change. I wish I didn't, like, have a second with my clients. And she was like, yeah, I find myself munching after dinner even though I'm not hungry. And so, by the way, there's like, again, there's nothing wrong with munching after dinner, but she no longer wants to munch up, and it's affecting her sleep. It's affecting the goals that she has, the energy she has in the morning, it's no longer working for her. So I told her, I said, well, we have to review, like, what is the prompt to grabbing the extra snacks? Like, is there a phone call? Is there a text? Is there a show you watch? Where are, where, where are you having the extra snacks, like, what's going on that this, that this prompt started? So she just sort of evaluate, like, what was her mind going through? And she realized it's kind of when she, like, is just scrolling on social with the TV going that she wants to munch, right? So she's actually just not really even being present. And so once you know, kind of, like the promptness at the situation that we can actually make decisions on what we're going to do to unravel this. In my example of the boss calls you bite your nails, we can't actually stop the boss from calling, most likely. So that prompt isn't something we can remove, but if the prompt is something you could remove, right, then you would just remove the prompt. Like, where you try to remove the prompt, right? So if, like, oh, you know, like the, everytime I watch this TV show, then I, then I sit and have a bag of chips. We could just remove the, in theory, remove the chips or the TV show. The problem with some of the removals of prompts is it, it creates a suction, a vacuum, right? That makes you want to do it more. Lesley Logan 4:57  In BJ's book, he talked about this woman who want didn't want to eat at her like, like, she was just munching at her desk. And so it's like, munching, like, candy or whatever at her desk. And so, of course, people be like, well, just don't buy the candy. Okay, so she didn't, and then she found herself wanting something to do at her desk, because she's had this habit of, like, having these M&M's at her desk. So she ended up going to the vending machine and getting, like, a couple candy bars, which was more than the couple of M&M's that she ate at her desk. And so that's that's what I'm saying when, like, you just take the thing away, it creates a vacuum that's actually a bit more powerful because your brain is thinking about it. So, so what ended up working for this person was actually to buy carrots and celery and other things that are like would you can deem a little bit more healthier as snacks at her desk. So she still snacks at her desk. We can't remove that she's at her desk. We can't remove that she's at work. We can't remove the stress at work. So we're just swapping out the habit for something else that she feels would serve her better, those those things, that those foods, that would give her more energy. Lesley Logan 6:00  So in your life, what are some habits you want to unravel? I mentioned in the first episode, like, I do play a video game, and I probably play a little more than I that I need to, and it's affecting my ability to read more, right? And I'm also wanting to start. I've been wanting to I've been studying tarot. I like to call it tarot, because my friend called it tarot, tarot, right? And so I've got this study book that I've got, and I've been playing with different apps that you can use to study tarot, because clearly, like, I'm with my phone, the reason the prompt is I'm in line usually, or sitting in the car, we're in traffic or and Brad's on a call. Like, there's I'm bored, right? I'm bored, and my phone is a thing that I have. I'm in a doctor's office waiting to be called. Like, yes, I could bring up a book around with me everywhere, but I actually don't carry a purse that often. So, so what if I don't want to play the video game anymore? I could swap it for one of these apps that helps me study tarot, right? So that's a case of like, okay, here's a habit I don't like about myself, and I when do I do it? Okay, this is when I do it. So the prompt is usually boredom. So let's replace it with something we do want to do, and then make that the new habit. Now, going back to Episode One, how do we make things a habit. We have to celebrate that we like doing it, that we're doing it. We have to acknowledge when we're doing it. right, all that kind of stuff. So whenever you were replacing something, it doesn't just become the new habit. You do have to go through the steps that we talked about in the first three episodes on the series, but you replace it with the habit you no longer want with something else. Lesley Logan 7:38  If you are in an instance where you can unravel the habit, right? You can really figure out, like, what the prompt is, oh, the prompt is, you know, I get, like, let's get an example of a prompt you can control. After I get home from work, I sit down on the couch and I veg out. So the prompt is that you get home from work and you sit down, right? So we can unravel that by, well, what if you actually went somewhere else before you got home, right? What if you just didn't go straight home? Oh, you have to go straight home because you've got kiddos. Okay. Then what can you do with your kiddo that could replace the opportunity to sit down on the couch? So we just need to get keep you from the couch with using another habit. We got to change the prompt. Is this making sense? So it is complicated. Some people's habits are really difficult. They have immersed themselves in their lives. We're talking like smoking or drinking, maybe negative self-talk, right? You want to unravel negative self-talk, you have to first notice what the prompt is, what goes off in your day that becomes the thing that goes ding? I've talked badly about myself right now, right? Like, that's hard. We have to those ones that are a little bit more omnipresent. They kind of come with us on a lot of different places. We have to just actually go, okay, hold on. How often is happening? What is the prompt that's happening here, and how do I remove the prompt? Right? How do I evolve, change the scenario or change the setting? Lesley Logan 9:11  In the first three episodes, I talked about, when you make a habit like, you also want to make sure that, like, where the habit is happening, your day is like, in the same place, like, if you want to actually be working out, but you are at work. Like, the habits not going to necessarily work, right? If you want to clean the kitchen, but you're, you're, you're usually in the garage at that time, it's going to be really hard for you to, like, get to the kitchen. I know that sounds like crazy. Some kitchen, the garages are next to each other, but, like, there, you'd be surprised, the effort that feels like a lot. So in all these cases, just taking in the time to go, what is starting the domino to the habit that no longer serves me? And then where is the scenario happening? Is it a location? Can I avoid that location? Yes, we can block and bless people who like are mean to us. And then that causes things like, maybe you're, you got someone in your family that whenever they call, you're just so stressed out afterwards, and so you're like, oh, I need a drink. And so, like, that's the prompt. But the reality is is like many of us are not gonna not talk to our family members, many of us are actually gonna take the call. So what do you do if you have that? Well, there was this really cool instance where BJ talked about this woman who was avoiding talk taking calls with her soon to be ex-husband, was making the divorce drag on. And she was doing that because every time talk to him, would stress her out, so she wouldn't talk to him. And then, of course, like they're not divorced, right? So basically, she made a new decision. She said, okay, every time I get on the phone with him to talk about these things I'm going to immediately book myself something that I want to do. So then she actually looked forward to every time he called, because it's like, okay, I took this call. I get to go book buy myself movie tickets that movie I wanted to see. Oh, I get to get my nails done. Oh, I get to book that massage. Like she just started rewarding herself with things that she wanted to do. It made the phone calls so much easier to get through, because she knew as soon as she got off she was doing something fun for herself. It made the divorce happen sooner. So if you can't avoid certain prompts that cause certain stresses or negative self-talk or or feelings you no longer want to have, what can we change that we do in the after part and make that the habit, and then take that, go back to Episode One and run through the process. Every time there's a habit you want to create, we have to go back to Episode One and run through the process, because we might think we know what's going to work. But then when you actually sit down and you look at like, okay, is that easy or hard to do? Is it easy for me to book myself a facial? Yeah, right? Or like, or do I want to? Yes. Can I afford to? Ooh, maybe that makes it harder. So maybe that's not the thing. Every time I talk to my brother who's stressing me out, I'm gonna book myself a facial. That might not be an option, but maybe you always get to go on a hike, right? Or maybe you get to, maybe you get to, you know, go read a book. Or maybe you call, maybe you have, like, some music that you play. This house, whenever we have a big work thing going on that causes a little anxiety, a little nervousness, a little like, oh, I don't know if this is gonna work. I don't know what to do. We actually have a YouTube video that we play, and we play it and it just her voice, calms my nerves, right, her her message, like, lifts my spirits. And by the end, I'm like, I'm ready to do it. I'm ready to do the thing. And so I would just say, like, this part of the habits building does take some self-awareness, huge self-awareness, but also it requires us to explore, like, what is it that we really want? And and it also requires us to to really be honest and take a 30,000 foot view of the things we no longer want. It's so easy to beat ourselves up for the habits you don't like about yourself, reading your email at night, right? If that's a habit that you have, you no longer want Sure. We could just say, don't look at your phone at night. Okay, but then what are you going to do? Because it creates a vacuum. So what are the what is the prompt that makes you open your phone? Can we remove that prompt? Okay, no, we have to have the phone because, like, you have a partner who works late, okay, oan we remove email from your phone? Can we set up apps that allow, that work, that don't allow you to open up your email on your phone after a certain hour? Okay, great. All these things are great ideas, but then, because this is a habit, and because it's going to be plaguing your brain to check that email and you're just going to go to your computer to check it, what can you do instead? How can we replace it so we don't have this void that causes a lot of pull like a magnetized pool? What do you want to do instead? If you aren't checking email at night, what are you doing? So something that I replace, like checking my phone at night with, is actually, one, I take a nice, long shower with, Epsom salt scrub, not a bath, an Epsom salt scrub. Oh my God, I love it. That's one of the really wonderful episodes we did with Rachel Varga. And then, two, I put my red light masks on. I have to lay in my bed with my clean face, my clean chest. I have to lay in my bed for 10 minutes so I can't I can't check my emails. I can't read them. I'm laying in my bed with my red lights on. And then by the time that's over, I'm so tired, it's enough just to get the last moisturizer thing on my face before I fall asleep. Right? So if you have things you want to remove from your life, it is a weave. It's a web that's been woven. So what were the strands that got you to where you are? How do we take those things? How do we untangle this mess? And then what are we gonna place it with that you want to do? Go back through episode one through three, and then you can come back here and work on the next one. These things can take time, so be kind to yourself. Remember celebrations do matter. Shame and judgment do not create habits, nor will they help you unravel a habit.Lesley Logan 15:01  All right. So in our next episode, we are going to talk about just some things to like consider when it comes to making a habit, because I think it's really easy for perfectionism to get in the way. So we're talking about that. And then we'll also go into Episode Six will just be a bit more about how habits can help you be it till you see it. I mean, after all, that's what this podcast is about. Lesley Logan 15:19  If this was helpful. If the series has been helpful, I would it would mean the world to me. If you would send it to a friend. It really the this podcast, the growth of this podcast, it really matters, one, for us to keep doing it. And two, if we want bigger guests, like some of you, have sent me some amazing guests, and I'm like, oh my God, I love that. You think I'm that huge. We definitely have to be huge. So we're getting there. We are getting there so mighty. And it means the world to me that you're listening. And I can't wait to keep growing with you. I can't wait to be it until we see it with you. I can't wait to how you use these habits in your life. So share this with friend as we continue to grow and then the whole world is being it until they see it. Lesley Logan 15:57  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod. Brad Crowell 16:39  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell.Lesley Logan 16:44  It is transcribed, produced and edited by the epic team at Disenyo.co.Brad Crowell 16:48  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi. Brad Crowell 16:55  Special thanks to Melissa Solomon for creating our visuals. Brad Crowell 16:59  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.Support this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

In this third Habits Series episode, Lesley gets honest about the messy middle of change and why breaking out of the all-or-nothing trap starts with tiny, testable habits. She explains how experimenting with prompts reveals what actually works, why celebration matters, and how your feelings toward a habit determine whether it sticks. Lesley also shares why you must expand a habit before stacking a new one on top. Listen in and choose one small habit to shrink, test, and celebrate this week.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast https://lesleylogan.co/podcast/. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co mailto:beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe https://lesleylogan.co/podcast/#follow-subscribe-free.In this episode you will learn about:Why all-or-nothing mindsets make habits harder to keep consistently.How experimenting reveals when habits genuinely work best in your life.How tiny habits help you test motivation, timing, and personal preference.The importance of celebrating attempts because how you feel truly matters.Why expanding a habit fully prepares you for stacking without overwhelm.Episode References/Links:Tiny Habits by BJ Fogg - https://a.co/d/cW2pFicSubmit your wins or questions - https://beitpod.com/questions If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. https://lovethepodcast.com/BITYSIDEALS! DEALS! DEALS! DEALS! https://onlinepilatesclasses.com/memberships/perks/#equipmentCheck out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSox https://onlinepilatesclasses.com/memberships/perks/#equipmentBe in the know with all the workshops at OPC https://workshops.onlinepilatesclasses.com/lp-workshop-waitlistBe It Till You See It Podcast Survey https://pod.lesleylogan.co/be-it-podcasts-surveyBe a part of Lesley's Pilates Mentorship https://lesleylogan.co/elevate/FREE Ditching Busy Webinar https://ditchingbusy.com/Resources:Watch the Be It Till You See It podcast on YouTube! https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gLesley Logan website https://lesleylogan.co/Be It Till You See It Podcast https://lesleylogan.co/podcast/Online Pilates Classes by Lesley Logan https://onlinepilatesclasses.com/Online Pilates Classes by Lesley Logan on YouTube https://www.youtube.com/channel/UCjogqXLnfyhS5VlU4rdzlnQProfitable Pilates https://profitablepilates.com/about/Follow Us on Social Media:Instagram https://www.instagram.com/lesley.logan/The Be It Till You See It Podcast YouTube channel https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gFacebook https://www.facebook.com/llogan.pilatesLinkedIn https://www.linkedin.com/in/lesley-logan/The OPC YouTube Channel https://www.youtube.com/@OnlinePilatesClasses Episode Transcript:Lesley Logan 0:00  Once you have this ability to make habits at the drop of a hat, because that's what's going to happen, right? When you celebrate, when you make it small, it starts to become a habit. It's really easy to add more in, but before you do that, we have to make sure we've expanded out what we've done. Lesley Logan 0:14  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started. Lesley Logan 0:53  All right, Be It babe. Welcome back to the Be It Pod Habits Series. This is a series we wanted you to have, because every time you pick up habits, if you don't know how to make a habit stick, then it's gonna be really frustrating to keep hearing about, like advice, about like, different things you could be doing, or maybe you're hearing it, be it action item. You're like, oh, I want to add that in. And you're like, and then you try, and it sucks and you don't get to do it, and then you feel like a failure, and that's not gonna help you be it till you till you see it. So if this is the first time you're listening to the Be It Pod, hi, I'm Lesley Logan. I am a habits mindset Pilates instructor and business coach, and I want you to listen to the first episode in the Habits Series. So go back to last week's episode. This is episode three, so make sure you go to the first one, all right. If you've been listening to it, then you have been practicing. So like me, you've been practicing your tiny version of the habit you're trying out. We're in experimentation mode, okay. All or nothing mindsets do not work. They don't work. Being a perfectionist doesn't work. You've got to try this in an experimentation mode. In your experimentation mode, maybe you've discovered, like, I was trying to read my book after I sat down for breakfast, I'm gonna pick up my book, right? But maybe you discovered that, like, where you put something, it didn't work. You got to try it for a different time slot. I'll give you an example of a habit I was trying to do. So we have these white counters. They're super beautiful. Like, they look really good, and mag like photos, it's like, so clean. Anytime you do anything in the kitchen, the countertops somehow already look dirty, like they just look like you're like, what the heck? I just walked in here, and now there's dirt. So of course, you make coffee every morning, and of course, once you make coffee, like, even as careful as you are, there's like, somehow grounds everywhere, and it would drive me crazy, because I wanted to have clean countertops. I'm not a, I'm not a, I'm not a, I'm a messy person, not a dirty person. So I don't like the way the coffee grounds were on the counter, but I was struggling to figure out, how do I just wipe down the countertops throughout the day so that they're clean, right? And so I thought, when I was practicing this that, oh, the best habit is, like, after I make my coffee, I'll wipe down the counters. We talked about how specific like prompts don't work. It has to be after something you already do. I always make my coffee. I never miss making my coffee. So after I make my coffee, I'm gonna wipe down the counters. Make the coffee. Put it down. Wipe it down. I visualize this. I thought it had all mapped out. I mean, how hard is it? Oh my gosh, you guys, I struggled so hard two two days in a row of trying this experiment out, that didn't work. So then I tried to make it smaller, okay, well, after I make my coffee, I'll grab the towel. I'm just gonna grab it, I'm just gonna put my hand on it. And that didn't work. And I was like, oh, what is going on? And then I was like, you know, thinking about it, and I was like, well, the motivation at the moment might be in conflict. After I make the coffee, I want the coffee so I don't necessarily want to sit down and clean something. So I changed the experiment to after I put my coffee mug in the sink, I'll wipe down the counter, right? Because now I'm putting the coffee down, I'm in a cleaning mode. I could just, like, wipe down the counter. I'm in the same place that the habit needs to be. And that's another thing. When you're doing the experiment, if you said you wanted to go for a run, but where I before, like, after you do your last email before lunch, you're gonna go for a run, but where you work isn't a place you like to run, or it's not safe to run, or it's you actually need to take the shower, or whatever, like, if there's something in conflict, we have to change the time of when we're trying to do something. And so in your experimentation, you're not just experimenting with the habits that you're testing out. You're experimenting with the size, and you're experimenting with where it goes. So to recap, remember, we talked about like, maybe the habit is to read every day for 20 minutes, but I have to first start with picking the book up. Maybe your habit is running, but you have to first start by putting the shoes on. Right? If you're not used to putting the shoes on, then now, if you're already walking every day, okay, maybe you are going to run block, and if that's too much, you're going to run to the next house, right? How can we make it as small as possible, as tiny as possible, for this to be helpful for you, for this to actually be successful for you, for you also to discover if you like it, right? Like, do you even like this habit? Like, I say I want to read a physical book, but maybe after all, experimenting that I do, I'm like, I actually just like to listen to them, You know what? Right now in my life, I like to listen to them. That's fine, right? So I want you to be thinking, okay, how small can I make it? Am I doing it the right time? Is it after the right thing? So for example, another one would be like, o h, after I get home from work, I'm going to do my Pilates. But after you get home from work might not be specific enough, because maybe you have to put your bag down, then you have to go change your clothes, then you have to, like, let the dog out. So maybe you actually said it would be after work, but it wasn't specific enough. And we actually need to get more specific with when something is happening, and the more specific you can be, right after I sit down at my desk, I will make those sales calls, after I sit down at my desk, I will meditate for five minutes, after I sit down, after I park my car, I will meditate for five minutes, after I brush my teeth, I'll put my phone away. You see how it's like, how specific can we get so that it's not vague after I get home from work, because there's a lot that can go on, and then there's different motivations that happen. We also talked about celebration, right? If you are not celebrating doing the thing you said you're going to do or thinking about doing it, it makes it very difficult for these habits to stick, because then you're having to operate off of the idea that you need 21 days or 70 days. So an example of why we have to celebrate. We all remember, during the pandemic, depending where you lived, we all had to wear masks to go to the grocery store, right? And then there was that day when we all got the permission we don't need to wear the mask. Hallelujah, right? Don't use the mask. Then, oh crap, you got to wear a mask again. How many times you remember the mask? But you wore it every day for three weeks, for a month, if to me, where you lived, we were in California. We wore those masks for months, right? Soon as you had one day, you have to wear it. What happened a week later when you had to, forgot it? Why? Because your brain hated it. You hated wearing the masks, so your brain despised it. So as soon as you didn't have to remember anymore, you didn't remember it anymore. That's why how you feel about something matters. If you don't like something that you're doing, let's not make a habit around it, right? This is your life. You get to live one of them that we know of, so we may as well enjoy it. We want our life to be a series of habits that we enjoy doing that serve us, right? So that is how, that's experimentation. Lesley Logan 7:53  Now let's say you slayed this. It's going really, really well, and you're like Lesley, I have three other habits I wanted to work on, I want to add into I want to do. So that's where the idea of habit stacking comes from with James Clear. BJ doesn't call it that, but yes, every habit is just a prompt to the next habit, okay. So if you are ready to add another one in, you go back to the beginning. What are all the things that you could do? How easy or hard is it to do? How can I make it as tiny as possible? And then where? What is it coming after? How am I doing this my life? And then we experiment with it. So I would not. I don't recommend practicing one more than one new habit at time when you're new at this. Once you're new, you could practice like, two, maybe three different things, doing physical habits, like, habits that are not, how to explain this, emotional habits you don't like about yourself are really hard. Okay, so that's more advanced. So I wouldn't try adding those in or practicing those until we get really good at like, the more tangible habits, like the workouts you want to do, or the acts or services that you want, the space you need in your calendar, that kind of stuff is a little easier. Things that have to do with emotions, for example, I want to stop talking negatively about myself. Well, that's going to require us to be aware first of when we are starting to talk negatively about ourselves. So I would recommend saving those for when you get a little more advanced. But when you want to add a new habit in, you add one at a time, and you make it as small as possible, okay? And if you thought you made it smaller and you didn't, that didn't work, make it even smaller. Okay? If you really want to do it, make it even smaller. I think it's easy for us overachievers and perfectionists, when we start to hear how easy it is to make a habit, we start to go gung ho on all the different habits we want. I promised you that we would do an episode on how to unravel a habit, and I'll make sure that we actually do get into that in the next episode. So if that's what you want, right into the next episode. Lesley Logan 9:58  But I do want to say, this might be the time as you're trying to create space and prompts for the habits you want, you might be noticing the habits that you don't like. And so all I should do right now is just notice them, take note, because in the next episode, we'll dive into that. But when you are I can't, I find myself, like, wanting to come into your home right now and like, whole like, see what you're doing as far as habits you want to add. Because what I don't want is you try to add a bunch of new things at the same time. So for example, if I actually were to tell you all the little habits that I have that I've created for myself, it might overwhelm you. But some people, it actually makes them go after all that. So I do shake plate, I do run, I do do Pilates. I do have red light masks my face and my neck. I do have a pimp mat. I do have a sauna blanket. These are all like, crazy. I'm gonna sound like I have, like, too many things, and I'm like, but these are all things that make me feel good, right? I bought one at a time, and I made sure I had a habit around it before I bought it. So have you ever, like, bought, like, oh, I bought a gua sha, right, two years ago, gua sha, but I didn't actually plan it accordingly to add it into my busy life. So I've actually struggled tremendously on like, when am I going to gua sha? What is the prompt? What is the thing that I do so that I can gua sha. I have moved the gua sha from the bathroom to the extra bathroom, from the extra bathroom to the shower, from the shower to like, let's move different places. I moved it to my bed. I put the oil in my bed. Like, I've tried all these different things. And I really asked myself, like, do I want this habit? Is this making sense? So before you buy any of the things about a habit you want to have, it's really important for you to explore like, where do I think this could be, and what part of this habit can I practice? How small can I make it before I make this purchase? So I don't buy things that I'm not going to use, so I don't put pressure on myself, because what happens is we have the sunk cost fallacy. We're like, oh my gosh, I spent all this money on this thing. I've got to do it. And then we have stress and shame around that thing. And so then, what does our brain do? Not do it. It doesn't do it right, because it's not even thinking about it. So I would really try to find, like, the things that you're wanting to add into your life, if you are wanting to add in more Pilates, like, how can we make rolling out the Pilates mat or putting out the Pilates clothes? How can we make a habit around something tiny before you invest in the Reformer or the studio membership, things like that? So, I, my team and I talk about, like, stack it like you mean it. It's once you have this ability to make habits at the drop of a hat, because that's what's going to happen, right? When you celebrate, when you make it small, it starts to become a habit, like a dropof a hat. It's really easy to add more in, but before you do that, we have to make sure we've expanded out what we've done. So remember, with my example from the last couple episodes, I want to read more. So after I sit down at breakfast, I pick up the book. So far I've picking up the book. I haven't read the book. I haven't fulfilled the eventual habit, which is, like, I'm going to read this book. This book is going to be coming. I actually read so before I stack another habit, like after I pick up the book, I go, I go to, you know? I go, do I shake plate. I have to, actually, once it gets easier for me to just grab that book without thinking about, with having to remember it, then I can read the book, right? I can read a page. And so maybe the next habit is like, okay, after I sit down for breakfast, I read one page of my book, and when that becomes easier, and I start to realize, oh, I average at five pages, then it could be like, okay, I read for all the entire time having breakfast. Once that becomes easier, then I can stack something else after that book, but I cannot stack anything on top of the book until that habit is set and it's only going to get and it and it's at the place that I want it. So I have to, like, expand it as much as I wanted, because once I stack them on top of it, I have hamstrung the book reading. Right? I can only read the book as long as nothing is coming after it. That could shorten how long I read the book. That makes sense? If you were wanting to run a mile every day, and you're like, okay, after I take off my running shoes, I then stretch for 10 minutes, but you have a time concern when you have to actually get done with your stretching, if you haven't really expanded the running to what you want it to be, putting that next habit on top of it, one, it could it could fail the moment you skip a run. Two, you might not get to a full mile by the time you have to start stretching, and then that's going to affect your ability to feel good about what you're doing. We'll have stress and shame around it. We'll have guilt, we'll have judgment. We won't do it, right? So emotions really do matter. So I want you to understand, like, how do I expand? When am I ready to expand the habit, should feel really natural. And then once that happens, then I can stack on top of it. Until then, I can only stack on things that are already secure and already doing well. And if I stack on them, I have to, one, make sure that I've experimented on the size of the habit that I'm stacking the emotional celebration afterwards that I'm doing before I add another one. So no one is adding, no one is adding more than a couple habits at a time, experimentations at a time. Ideally, you start with one at a time, until you get good at it, then you can do two. I think the max, I would say it would be like three in a week. Lesley Logan 15:39  Your homework is to review that. Notice the habits you're wanting to unravel, because that's gonna be the next episode. And I guess I want to just say, like, notice if there's habits that you're like but Lesley, I really want to change these things about myself. They're a little bit more esoteric, a little bit more in the brain, like we're talking about, like, negative self-talk. Also, just write those down, because we'll talk about those kinds of things in the next episode as well. But they are just a bit more advanced, because you have to actually be able to catch yourself like, oh, there was a negative, negative self-talk moment, and then we can have a habit that we do instead. So those are just some things we'll talk more about that soon. It's going to fit better with the unraveling of a habit, because, again, things that no longer serve us are just habits that we used to think did, and they're doing something in our brain that makes us keep it around, and we have to figure out what's prompting that, what's starting that. How is that? How can we, what control do we have around that? There's so many different things we can talk about. So anyways, this is about, hopefully, that gave you some ideas on how to habit stack, how to make something tiny be more closer to the habit that you want. And most importantly, it takes time becoming like, being it until you see it just takes time. Having habits that you actually want to have in a life you want to have. It's not a light switch, it's it's more like this really fun little heartbeat graph as we practice, and we figure it out, and, oh, we it's the wrong place in the day practice and then it becomes something that actually is sustainable and feels good, and you don't even have to think about it. And all of a sudden, you're like, oh, I read every morning. And people like, when do you do this? How do you do this? And you're like, I just do it right? That's what we want. That's how good a good habit can become. It's something you don't even have to think about. You don't have to think about. You don't have to celebrate anymore, because you just do it. And that is a question I get a lot like, when do I get to stop celebrating when your habit is at the length of time or the intention that you want, and you don't have to you don't have to remind yourself you just picked up the book, you got lost reading. You just put your phone away and you went and you had two hours before bed, three hours before bed without screen time, like when it just becomes so natural, that's when you get to stop celebrating, because it's now a habit and you can add something on top of it. So not stacking habits until you have habits in place, is one of the best ways to having a schedule that really doesn't feel overwhelming, to having a life, to having a life that actually does lead you to where you want to grow. Thank you so much. You guys are so so amazing. How are these working for you? How is the series working for you? I want to know. What habits are you working on? What habit, what wins are you having, I want to celebrate that on our on our FYF episode. And until next time, Be It Till You See It. Lesley Logan 18:18  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod.Brad Crowell 19:00  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell.Lesley Logan 19:05  It is transcribed, produced and edited by the epic team at Disenyo.co.Brad Crowell 19:10  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi.Lesley Logan 19:17  Special thanks to Melissa Solomon for creating our visuals.Brad Crowell 19:20  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.Support this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

About Jason Hreha:Jason Hreha is a behavioral scientist and entrepreneur specializing in applying behavioral science to solve business challenges. After studying neuroscience at Stanford and conducting research in BJ Fogg's Persuasive Technology Lab, Jason has spent 15 years developing Behavioral Strategy, a methodical approach for turning research into actionable business solutions. As Global Head of Behavioral Science at Walmart, he established and led the company's first behavioral science team, and he also founded Dopamine and co-founded Kite.io, later acquired by Quixey. As CEO of Persona, Jason transforms talent assessment through research-backed psychometric tools that predict employee performance and fit, and his book Real Change challenges conventional approaches to habits through science-based frameworks. Jason's work has been cited in Atomic Habits and featured in Inc.com, Knowledge at Wharton, and BigThink, and he continues to advise organizations on applying behavioral science for innovation and growth. In this episode, Dean Newlund and Jason Hreha discuss:Understanding how core personality traits drive leadership effectivenessExploring why emotional stability underpins real emotional intelligenceExamining the limits of adult personality change and what that means for teamsRecognizing how interpersonal friction often comes from mismatched stylesConsidering how AI models express measurable personalities that shape user behavior Key Takeaways:Identify your own trait profile using a validated Big Five assessment so you can play the leadership “hand” you actually have instead of chasing traits you do not possess.Reduce conflict by assuming others cannot easily change their styles and instead adapt your expectations so collaboration becomes easier and less personal.Strengthen your culture by clarifying norms, incentives, and strategic consistency so the environment aligns behavior without needing personality change.Use AI tools more effectively by understanding their default personality traits and adjusting your prompts or model choice to complement—not mirror—your own tendencies. "It's hard to be emotionally intelligent if you're angry or upset or annoyed or freaked out.” — Jason Hreha Connect with Jason Hreha:  Website: https://www.personatalent.com/Blog: https://www.thebehavioralscientist.com/Book: https://www.amazon.com/stores/author/B0CVCZ2VR9YouTube: https://www.youtube.com/@thebehavioralscientistLinkedIn: https://www.linkedin.com/in/hreha/ & https://www.linkedin.com/company/personatalent/X (Twitter): https://x.com/jhreha & https://x.com/PersonaTalentFacebook: https://www.facebook.com/choosepersona/Instagram: https://instagram.com/the.behavioral.scientist   See Dean's TedTalk “Why Business Needs Intuition” here: https://www.youtube.com/watch?v=EEq9IYvgV7I Connect with Dean:YouTube: https://www.youtube.com/channel/UCgqRK8GC8jBIFYPmECUCMkwWebsite: https://www.mfileadership.com/The Mission Statement E-Newsletter: https://www.mfileadership.com/blog/LinkedIn: https://www.linkedin.com/in/deannewlund/X (Twitter): https://twitter.com/deannewlundFacebook: https://www.facebook.com/MissionFacilitators/Email: dean.newlund@mfileadership.comPhone: 1-800-926-7370 Audio production by Turnkey Podcast Productions. You're the expert. Your podcast will prove it.

In this second episode of the Habits Series, Lesley breaks down how to actually make a habit stick without rigid streaks or all-or-nothing thinking. She explains why random reminders usually fail and why pairing tiny actions with routines you already do is far more effective. You'll hear how she shrinks a new habit to its smallest doable version and uses in-the-moment celebration to reinforce it.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast https://lesleylogan.co/podcast/. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co mailto:beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe https://lesleylogan.co/podcast/#follow-subscribe-free.In this episode you will learn about:Understanding why prompts and timers often fail in real-life routines.Mapping your existing routines to identify reliable habit anchors.The importance of making a habit small it's nearly impossible to skip.How to choose one tiny habit and tying it to something you already do.Building emotional safety around the habit before growing it.Episode References/Links:Tiny Habits by BJ Fogg - https://a.co/d/cW2pFicEpisode 568: Anthony Benenati - https://beitpod.com/ep568Submit your wins or questions - https://beitpod.com/questions If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. https://lovethepodcast.com/BITYSIDEALS! DEALS! DEALS! DEALS! https://onlinepilatesclasses.com/memberships/perks/#equipmentCheck out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSox https://onlinepilatesclasses.com/memberships/perks/#equipmentBe in the know with all the workshops at OPC https://workshops.onlinepilatesclasses.com/lp-workshop-waitlistBe It Till You See It Podcast Survey https://pod.lesleylogan.co/be-it-podcasts-surveyBe a part of Lesley's Pilates Mentorship https://lesleylogan.co/elevate/FREE Ditching Busy Webinar https://ditchingbusy.com/Resources:Watch the Be It Till You See It podcast on YouTube! https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gLesley Logan website https://lesleylogan.co/Be It Till You See It Podcast https://lesleylogan.co/podcast/Online Pilates Classes by Lesley Logan https://onlinepilatesclasses.com/Online Pilates Classes by Lesley Logan on YouTube https://www.youtube.com/channel/UCjogqXLnfyhS5VlU4rdzlnQProfitable Pilates https://profitablepilates.com/about/Follow Us on Social Media:Instagram https://www.instagram.com/lesley.logan/The Be It Till You See It Podcast YouTube channel https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gFacebook https://www.facebook.com/llogan.pilatesLinkedIn https://www.linkedin.com/in/lesley-logan/The OPC YouTube Channel https://www.youtube.com/@OnlinePilatesClasses Episode Transcript:Lesley Logan 0:00  Why do we need to do this? Because celebration creates a dopamine high in your brain. Your brain feeds off of that, and so it starts to remember. Lesley Logan 0:09  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started.Lesley Logan 0:52  Hi, Be It babe. How are you? Welcome back to our sexy Habits Series. We're bringing sexy back. You know what? We're bringing it back in the habits way, because truly, everything that we want in our life and being it till we see it is just a series of habits that we intentionally put into our lives. And if we don't intentionally do it, then we end up with a bunch of other people's habits or demands and needs or things we think should be doing, and we wonder why our life is miserable or it's not what we want, or we're exhausted or burnt out. And so this is the second episode on series, and we're going to dig into what we talked about in the last one. So I will say, normally, I joke around saying, if you haven't listened to the first one, you can listen to this and then go back. No, go, listen to the first one. It's right below. Sometimes this, in your feed, sometimes it can be really hard. If you're on the OPC app, or Profitable Pilates app, it's easier to find. On Apple, you have to, like, go to the show and then find it. But anyways, you want to do this whole series, has one thing, okay, starting from the beginning, I know we like to skip ahead, but you know. Lesley Logan 1:52  So, I'm gonna do a little review of what we talked about in the last episode. Was just that, like, there is no such thing as a bad habit. There are habits that maybe no longer serve us, which we we talk a little bit like what serves you in the Anthony Benenati episode, so feel free to check that out. But all, everything that we have as habits is telling our brain something that feels good, because our brain is actually running away from shame and guilt and stress into things that actually make us feel good. So even if you don't like something you think it stresses you out. There's something that it's giving you that is why you keep going after it. Okay? Lesley Logan 2:25  So, the other thing we did was we actually talked about how you need, like, something you need to do before you can actually add a habit to your life, which is, get really clear on what you want. So for the example we used, I said I wanted to read more. Then we put up a bunch of ideas on how I could read more. And then we did a little procedure we figured out on a scale of want to do, don't want to do, hard to do, easy to do. And we came up with a few ideas, right? So get your sheet out, because that's what we're going to use for this next episode. And we're going to we're going to do one habit at a time. So we're also going to talk about how to add a habit into your life. And we're also going to go about why prompts don't work. And I talked about something a little bit in the first episode, and I'm going to reiterate why it's important to do it in here. So, before we can go back to our piece of paper, of the quadrants, I think it's best to talk about right now, like where habits can go in your life. So I mentioned that there's things that we do automatically every day, how we wake up in the morning. That's a habit. What we do after we take our first step, second step, like, in what order do you go the bathroom, brush your teeth, wash your face, whatever those things are that you do, right, when you get your coffee. There are things that we do naturally. Why is that important? Because in the in the studies of behaviors and habits, BJ Fogg found, and this is proven by a lot of companies, prompts like dings, don't help, because we actually tend to ignore it. So your phone going take your medicine, right? If your medicine is right there, it's easy for you to do the prompt, but if your medicine is not there, you ignore it. And once you ignore it one time, it's actually really easy to ignore the second time, and all of a sudden you've just been ignoring it for weeks. I have reminders on my phone from a year ago that I just ignore, like I don't even know, I don't delete it, but like, it's now a habit to just ignore it. So prompts only work if you're actually in the place to do the thing that you said you would do. Now, look, I understand people like, oh, I do the Pomodoro method, Lesley, when the bell goes off, I easily switch. That's not what I'm talking about. I'm talking about like you are, you have a timer going off to go for a run, but you're stuck in a meeting, right? We want to make sure that whatever prompts you have, like, we don't want to set you up for a failure, where you have prompts to do something and then you could possibly not be able to do the thing, to ignore the prompt. We don't want that. So in the last episode, I talked about like, scheduling in time to read. That's an easy habit. I want to do it. Why won't that work?Lesley Logan 5:05  Well, one, my schedule changes every single week, so I'm gonna have to do this regularly. It's gonna happen. I'm actually gonna have to make it a habit to go to my schedule and add this in. But, two, if the prompt goes off that it's time for me to read and I don't have my book with me, it's so easy for me to ignore that prompt that it becomes a thing in my schedule I don't even look at, right? So we don't that's not a perfect habit for me to have. There was another one that set a timer to read for 20 minutes. That can work as long as the habit of grabbing the book is already in place, having it go for 20 minutes might help me, my brain not go, Oh, my God, I have to be somewhere like it might having a timer might actually calm my brain to actually do the reading. But that would be another habit I have to create is to set the timer on top of the book. So it's not gonna be the easiest thing for a habit person to do, right? To make a habit around. So, so prompts are anything that you put that's gonna be a prompt to do the thing you want to do. I'm going to encourage you to think not about that and not use that, because I I don't want it to be your phone prompting you. What if your phone's not around when that prompt goes off? So there's, see how it's easy for this to fail. So going back to we already naturally do things. So this is how we're going to create habits. This is the key to the kingdom. This, if you get nothing else from this habit series, this is the thing. There are things we naturally do, typically around morning, afternoon and evening, typically around meals, where we wake up, we go to bed. So I mentioned I wanted you to observe what you do every day during the day, so in the morning, what are the things you naturally do? Remember in the first episode, I said, oh, I want to add a cold plunge when I'm going to do it my day. So I went through my day and I sort of go, okay, the cold plunge, first of all, it's important to know where the cold plunge is. It is in the back of my house, right? So it's near my bedroom. It's not in my bedroom, it's near my bedroom. It's in the same room that I do my makeup. It's the same room that my hats are, my accessories, all that stuff is there. Okay? It's this extra bathroom. So I in the morning, I get up before the cold plunge would happen, I would get up, go to the bathroom, put on some sunscreen and grab my allergy medicine, drink some water, take the dog for a walk, right? After the dog walk, I come back, I would make my coffee, make his breakfast. I used to have a little extra, like nutritious drink in there. Do that. Then I would do my Pilates. Then after my Pilates, I would make some breakfast, and then I would go into the shower, then I get ready for the day, then I do my makeup, then I sit down on my desk, right? So that's my morning. So you can hear there's like, some things that I do, like naturally we, those of us who drink coffee, we drink we don't even go there's no time or going up time to make my coffee. And back to my prompts example, like you don't have that you just naturally do it, right? There's no time you're going up when it's time to floss your teeth. You just do it after you brush your teeth. So same thing around lunchtime. What do I do around the middle of the day? Well, after I finish my last thing before my lunch break, I get up, I go in the kitchen, I make my lunch, I sit down at the table. After I'm done with my lunch. Then I typically go back to work, right? And then after work, I do blah, blah, blah, blah. And then before bed, it looks like walking the dog, taking a shower and putting my phone on the charger, going to sleep. Okay, so that might be what you write down. So I want you to take a piece of paper and just like start to write down all the things you just down all the things you just do automatically, okay, and the morning, afternoon, evening. Once you know this, then it makes it easier for us to go, okay, well, when are we going to add something in? So to add the cold plunge, and I can look, well, where can the cold plunge be? It definitely doesn't fit once I've gotten ready for the day, and I don't want to cold plunge before bed, so it has to happen before I get ready, before I get ready for the day. Okay, so then I can actually start to play with, okay, so is it after I go to the bathroom I can go for the cold plunge? Is it after the dog walk that I go for the cold plunge? That's where I can play with it, right? Something I got it when I got a shake plate, I had to do this, like, when am I gonna do this shake plate thing? It's like, okay, should I do it after I go to the gym? Should I do it after a dog walk? So you kind of want to put it somewhere where you already are doing something that you already easily do. No problems. You never miss. Okay? After, here, after, I'm gonna say, after a lot, okay, so once you have figured out a places where the new habit can go. So for my example, I want to read more. And I said it might be easy, and I want to do is to read a book at breakfast. So basically, I have to think about like, where do I have my breakfast? I have my breakfast at the kitchen table. So after I sit down at the kitchen table, I will pick up my book. Notice how I didn't say I'd read my book. We'll talk about that in a little bit, but I'll pick up my book. So that can be that's where I can have the habit, because I'm trying that one out. Another one I said I would try out is I'd read when I play a video game, which means I have to think about when I'm playing my video game, all right. And to be honest, I could absolutely replace reading with playing my video game when I'm on, when I'm just, when I'm not, like, in a car, I can go, oh, when I'm in a car, like my video game, but when I'm at home, right? This one's a little harder, because I don't actually have a set time that I do it. It's just something that I do. So that's going to be a bit more advanced, and I'm just going to put that one, I'm going to table that one for right now. And then I said I would set a timer for 20 minutes. That's more of a remember, I have to have a habit to do the habit. So what I can do for right now is just put, let's just focus on reading at the breakfast reading while I have breakfast, okay. Lesley Logan 11:08  So now that I have my idea of what the habit is, I'm going to try to create, which is I'm settled on, pretty sure it's going to be reading at breakfast. Now I have to make the habit really small. So you heard me specifically say, Okay, I'm going to after I sit down to have breakfast, I will pick up my book, because right now I don't have the habit of reading at breakfast, so I cannot go after I sit down, I'm going to read my book for 20 minutes. That is a lot. I'm not used to doing that. I might not even be aware of all the different things I kind of do during breakfast. Like, if I think about it, sometimes I'm having breakfast and I'm talking to a girlfriend. Sometimes I'm having breakfast. I'm also like, getting by on a snack. Like, and like, because I think I sit down and I just like, hang out at breakfast. I think this is a good time, but I have to test it. I have to experiment with it. So I have to make it very small. I pick up my book this way I can actually have an achievable goal. One of the reasons why so many people struggle with building habits is they make it too big. So a lot of you are like, oh, I want to have better sleep, so I'm not going to use I'm not going to look at my screen two hours before bed, right? But two hours before bed, what if you usually are checking the email and setting alarms and sending texts to friends, and there's a lot of different things, and you don't have anything else that you're doing. So what if that tonight you actually, an hour before bed, then don't check your phone, you feel like a failure because you said you wouldn't do it for two hours, and you only did it for an hour. In that case, I would say, I, you know, after I brush my teeth, to go to bed, I put my phone away, right, so that, like, there's a set prompt that's physical, that's already a habit, you have to put your phone away. And then as I get stronger, maybe it's after I have dinner, I put my phone away, or after I start making dinner, I put my phone away. Do you see how we can like, we can have a better prompt, but we want to make it as small as possible so it could be achievable and we can celebrate ourselves. Okay? So that's the habit I'm going to work on this week is after I sit down for breakfast, I'm going to pick up my book. Okay? Lesley Logan 13:20  I want this week to be your practice. So between now and our next episode on habits, we'll have an FYF, and then we'll have an episode about habit stacking, because I know a lot of you want to work on more than one habit at a time. We'll talk about that next week. But between now and then, while you're experimenting, here's the other thing you have to do. So one, you make it really small, tiny, tiny, tiny. Two, you have to celebrate. You have to celebrate that you did it. So after I sit down to have breakfast, I pick up my book, and then I'm going to say I'm amazing, or I'm going to high five myself, or I'm going to jump up and down, or I'm going to play my favorite song, or I'm going to tell, tell, text my friend. Oh, my God, you won't believe this, I picked up my book I said I was going to read, right? I have to celebrate. If I sit down, start eating my breakfast, almost finish and go, oh, oh, my God, I forgot. I'm supposed to grab my book. I'm going to celebrate that I remembered it. And if I can do it, I will grab my book. Why do we need to do this? Because celebration creates a dopamine high in your brain. Your brain feeds off of that, and so it starts to remember. Every time I pick up a book, I feel good about myself. So I am going to remember to pick up this book because after I picked up this book, I felt really good about myself. After I remembered this book, I felt really good about myself. So when you celebrate, thinking about doing the habit, or actually doing the habit, and you celebrate, you are well on your way to creating a habit. They do not take 21 days. They take a dopamine high. They take an emotional good feeling. That's what they take, okay, so already, like, I'm like, so excited. go pick up a book I get, my brain is like, where is this book? What's so, what's so cool about this is when you do it like this, when it's not from a timer and it's not out of all or nothing, oh my God, I picked up my book, but I couldn't read for 20 minutes like I said, I would I only read for 10, I'm such a loser, that actually stresses the brain out, makes the brain go I don't even want to look at the book. You won't even see the book at the table, because your brain is like, I don't want to see that, because it makes me feel bad about myself, and I don't want to feel bad at myself. But when you actually celebrate it, your brain starts to see all the different times you can read a book. So here's what happens, right? What will happen is, I won't just be reading the book at breakfast. I'm going to start reading books twice, two different times during the day, because my brain is going to be seeking out opportunities for me to read my book, to pick up my book, but notice how I said I'm going to practice this week, just picking up my book and celebrating that. So if you want to make coffee for two, maybe the habit is just putting two cups on the counter, right? If you want to move your body more. Maybe the habit is putting on the running shoes or setting out the clothes to go to the gym or picking the workout you would have done. You know, we tell OPC members like if you're not used to being consistent with a Pilates practice, maybe the habit is just logging in and pressing play. Anything you do after that habit is extra credit. Okay? So, extra credit. If all I do this whole week at breakfast is pick up the book, I have done my job, I get to celebrate. Okay? So I think that that is a good spot for us to leave today. So think about the different ways you like to celebrate if you're struggling with the celebration part, my perfectionist, because it's something so small and who cares? BJ Fogg does have like, 100 different ways you can celebrate, and he has a really cool thing in his book on how to figure out which ways you would like to celebrate you've got kids. It's so easy because you can just go high five, I picked up a book, and it's like I picked up a book, like, we can all create a habit picking a book, right? So you you can do it with them. But some of us need like it to be verb, like auditory. We hear it. Some of us need to like move our body in celebration. Some of us need to play a song. Do not go if I do this all week long, then I have a reward. That's not how habits are created. Doesn't work that way. Has to be in the moment. Has to be something great, okay, something that makes you feel really, really good. So want you to practice that this week. We'll come back next week and we'll dive into how to stack another habit on top of this, and how to expand the habits that you are basically growing here, right? Like, what comes next? How do I know that we can, you know, go from just picking up the book to opening up the page. When does that happen? So we'll go into that more in the next episode. Until next time, Be It Till You See It. Oh, but also, I want to know what habit you're working on. What are you practicing on? DM me, a DM to Be It Pod or tag me so I can celebrate you, right? Like it's really helpful when other people are cheering you on as well, to cheer yourself on. Thank you so much. Have an amazing day. Lesley Logan 18:03  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod.Brad Crowell 18:45  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell.Lesley Logan 18:51  It is transcribed, produced and edited by the epic team at Disenyo.co.Brad Crowell 18:55  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi.Lesley Logan 19:02  Special thanks to Melissa Solomon for creating our visuals.Brad Crowell 19:05  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.Support this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Lesley Logan launches a new Habits Series and explains why habits are secretly the sexiest part of your success. She breaks down what habits actually are, how they shape more of your life than you realize, and why they matter more than motivation. Using real examples from her own routines, she shows how habits make space for goals, love, and the energy you want. Plus she shares a simple exercise to start noticing which habits are truly supporting you.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast https://lesleylogan.co/podcast/. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co mailto:beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe https://lesleylogan.co/podcast/#follow-subscribe-free.In this episode you will learn about:How subconscious habits shaped daily actions without conscious effort.Why rigid habit stacking often backfired for perfectionists.How goals became a series of small, repeatable habit steps.How pouring coffee for two helped her make space for a partner.A paper exercise for mapping doable habits that fit real life.Episode References/Links:Tiny Habits by BJ Fogg - https://a.co/d/cW2pFicEpisode 568: Anthony Benenati - https://beitpod.com/ep568Submit your wins or questions - https://beitpod.com/questionsLesley Logan launches a new Habits Series and explains why habits are secretly the sexiest part of your success. She breaks down what habits actually are, how they shape more of your life than you realize, and why they matter more than motivation. Using real examples from her own routines, she shows how habits make space for goals, love, and the energy you want. Plus she shares a simple exercise to start noticing which habits are truly supporting you.In this episode you will learn about:How subconscious habits shaped daily actions without conscious effort.Why rigid habit stacking often backfired for perfectionists.How goals became a series of small, repeatable habit steps.How pouring coffee for two helped her make space for a partner.A paper exercise for mapping doable habits that fit real life.Episode References/Links:Tiny Habits by BJ Fogg - https://a.co/d/cW2pFicEpisode 568: Anthony Benenati - https://beitpod.com/ep568Submit your wins or questions - https://beitpod.com/questions If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. https://lovethepodcast.com/BITYSIDEALS! DEALS! DEALS! DEALS! https://onlinepilatesclasses.com/memberships/perks/#equipmentCheck out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSox https://onlinepilatesclasses.com/memberships/perks/#equipmentBe in the know with all the workshops at OPC https://workshops.onlinepilatesclasses.com/lp-workshop-waitlistBe It Till You See It Podcast Survey https://pod.lesleylogan.co/be-it-podcasts-surveyBe a part of Lesley's Pilates Mentorship https://lesleylogan.co/elevate/FREE Ditching Busy Webinar https://ditchingbusy.com/Resources:Watch the Be It Till You See It podcast on YouTube! https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gLesley Logan website https://lesleylogan.co/Be It Till You See It Podcast https://lesleylogan.co/podcast/Online Pilates Classes by Lesley Logan https://onlinepilatesclasses.com/Online Pilates Classes by Lesley Logan on YouTube https://www.youtube.com/channel/UCjogqXLnfyhS5VlU4rdzlnQProfitable Pilates https://profitablepilates.com/about/Follow Us on Social Media:Instagram https://www.instagram.com/lesley.logan/The Be It Till You See It Podcast YouTube channel https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gFacebook https://www.facebook.com/llogan.pilatesLinkedIn https://www.linkedin.com/in/lesley-logan/The OPC YouTube Channel https://www.youtube.com/@OnlinePilatesClasses Episode Transcript:Lesley Logan 0:00  For the next few weeks, it's going to be about habits. And I know you're like, habits? But habits are sexy. Habits are cool. We're going to make habits sexy. Lesley Logan 0:07  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started. Lesley Logan 0:47  Hi, Be It babe. How are you? We are doing a new series. You know, usually we do interviews and recaps, but for the next few weeks, it's going to be about habits. And I know you're like, habits? But habits are sexy. Habits are cool. We're gonna make habits sexy. Wouldn't it be so fun if we could, like, have the song, I'm bringing sexy back, but, like, I'm bringing habits back. Anyways, the reality is, is that I wanted to have a series that we could just refer back to anytime you need to dive into a habit you want to create. I think a lot of our guests are of inspiring stories. And if you haven't noticed, the reason they get to do the things that they do, the reason they were able to be it till they see it is actually because of the habits that they have created for themselves. And so I wanted to, anytime you hear, like, anyone bring up a habit. If you're like, oh my God, if that's like this thing, like, I gotta work on that, or there's habits I don't like. I wanted us just to have, like a series we could to point you to so that would be really helpful. You can revisit this as much as you want, and hopefully some of this will be reminder. Some of this I've brought up, like little bits and pieces, but I also just wanted to have like, a actual story of, like, how habits are really created. So each episode is going to be a mini, mini work, mini, M-I-N-I, mini workshop on how habits are created, and each episode will kind of like, go deeper and deeper and deeper. So my hope is that you can practice this and do this on your own. Lesley Logan 2:09  First of all, what are habits? So, like, you'd be surprised how many habits you have. I think a lot of us think like, oh, I want to have a habit of walking every day. So you actually have tons of habits. You have habits about like, how you open your phone, habits you don't like about yourself. But habits are just basically the things you do regularly, often without thinking about them, that happen, hopefully, on a on a subconscious level, because, my God, our brains will be exhausted if we don't think about them all the time. But they are your entire day, your weeks, your year is built on a bunch of habits that you have, whether you intentionally created them or you didn't. And it's actually much easier to create a habit than you think. I grew up thinking that habits take 21 days. It takes 21 days to build a habit. And then I saw something that's like, 90 days. Oh my gosh. And then I've heard things like 75 hard. And it's like, you do this stuff for 75 days. And the truth is, is that you're usually, from some of those things, you're so tired of working on the habit you don't even want to deal with the habit anymore. Some people create try to create habits by signing up for a race, so then they have to run, and then that will help them create a habit of running. No, it won't. Once the race is over, if you don't have another race signed up for you, you're unlikely to create the habit because you didn't actually do the steps to create the habit. But a lot of us have habits we don't like some of us who read our phones. Read our phones before bed because they create we go to our email we find relief because there's nothing to work on. So we go, okay, and then we have this habit that we check our emails right before bed because it gave us relief, right, or certainty or dopamine hits. And so all the stuff I study on habits, the things that I love the most have come from the book Tiny Habits by BJ Fogg. And I got to study with his program years and years ago, and I studied with him on purpose because I actually really like the way that he breaks it down. And he is also the person that the founders of Instagram studied with. Remember the beginnings of the IG way back when I took three steps to actually post a picture and start getting a dopamine hit, three steps. Now, there's a bunch of other things you have to do and but like, I'll be honest, I'll post something, and then I go and check and see, like, how's it doing? Because it's a dopamine hit, right? It's a habit that I don't love, that I have, right? So habits are just the things that we do that build up our day, that allow us to have reached the goals we want to have or not. If you have a goal in your life, there's things you want to do. If you don't have habits that support that, you won't do it. I can promise you that right now. There's also an ideal schedule that has to go away with it. But truthfully, like, that's how it is. You know, I'm like, I'm 42 at the time I'm recording this. Like, perimenopause symptoms have arrived, and so one of the things that I have been working really hard on is my sleep. Just because I have a goal of working my sleep doesn't mean I'm going to achieve it unless the habits around my life support the goal of sleeping right, the goal of good sleep. So I share that with you, because what are your habits? Your habits are all the things that you're doing. That will either help you reach your goals or won't. So what aren't habits? Well, there's no such thing as a bad habit. I know, I know we were raised with like, oh, you have a really bad habit. Like you like, you chew on your nails. It's a really bad habit or you eat at your desk. It's a really bad habit. Nope, if you haven't listened to the episode with Anthony Benenati, we're talking about good and bad, certain things serve you at the time that you're doing them. Some people might it might be bad for some person, but it might not be bad for you. It might actually be serving a good purpose for you, and then at some point it doesn't. And so when a habit is something you no longer want, we have to unravel it. We'll do an episode on how to unravel a habit you no longer want, but you can't break a bad habit. Habits are not like a ruler or a stick, right? They are a web. And as we go through how to create habits that that really stick, and habits that you want to have in your life, you need to understand that, like all habits are like a web that we weave. In fact, when we if we were to take a 30,000 foot view on our life, or on just a day, we would actually see just like how a web of our day works, how some things are so dependent on other things, and if one thing goes off, then the domino effect doesn't go. Lesley Logan 6:16  There's a lot of people who like talk about habit stacking. I will get into that in a little bit, but it's so important that you actually, for my perfectionists and my overachievers, that we don't focus on habit stacking just yet, because that is when the domino doesn't hit, then the rest of the things fall, like don't fall right? And so then a whole day could be ruined. And so I really want to give you support around building habits that you want to have, to create the life that you want to live, to be it till you see it without having some sort of like domino that if it doesn't go, then the rest of the habits don't go. I want to teach you how you can create habits where, if we take one of them away, the rest of them could still happen, right? So for example, when I travel, my morning routine looks different than when I'm home. A lot of people, when they travel, nothing, nothing looks the same, except for breakfast. I mean brushing their teeth. But for me, I still go for my walks. I still work out they might not be as long there's no dog oftentimes. But like most, there's a lot of different things that I can do. So we'll get into an episode of how I can make my habits malleable for when I travel. But if I had such strict strictness around the habit stacking, this happens and this happens and this happens. It's quite possible that I don't have the tools in my brain and body to make habits go and that's gonna become more clear as a more clear as they go through things. So I just want to say like, I'm more, I'm specifically following like, the Tiny Habits book. So if you want to read into this more, that is the one that I would suggest for you. And I also want to say like, please, please, please, please. As you go through this, you're going to be tempted to want to try three things at once, three habits at once. Stack them, because you've heard James Clear say that, or other experts say that. And I'm going to tell you, for my perfectionist and over achievers, my recovering perfectionist, that is just going to create an all or nothing mindset. It's going to make it very difficult for you to make these malleable and grow them with the life that you have, because our lives are different every single day. Okay, also, we've heard, we've heard the saying like, tomorrow morning's great day starts with with last night, a good last night, right? But it's true, tomorrow the success for your morning actually will start often start on last night's habits. You know, if I want to be able to get up every morning and have an amazing morning routine, but I'm constantly on my screen at night, and like, not going to bed at the time that I wanted to, I'm going to wake up exhausted, might even have to hit snooze, and therefore, I start to affect what habits I actually have time for in the morning. So everything we do really does matter, right, all the things that we have in our life. So one of the episodes is going to have you, like, really thinking about the things that you do in your day, like being mindful. Like, when? What do you do when you wake up? Where do you put your feet? What do you do next? What do you do after that? What do you do after that? Right? Like, for me, I sit up, I grab my phone, I grab my water bottle, and I walk directly into our extra bathroom to get in the cold plunge, right? That's what I do. And then, from my cold plunge, I do the next thing I do the next thing, right? So notice what you do. When we bought the cold plunge, I think about, what am I going to do? What am I going to add this in? Right? Where is it going to best fit? We'll talk more about that in the upcoming episode about starting new habits, but just start to notice the habits you have, the ones you like, and the ones that you don't like, because it's going to make a difference. Okay? Lesley Logan 9:41  So the other thing I want to address in today's episode, because habits are sexy. A lot of you have goals, lots of goals, and goals are really a series of habits. If you want to leave a job, the habits of filling the applications, networking, dressing for the job you want that, those are all habits we need to have, right? If you're like, I need a new job. But you're not, you don't have any habits around, like, maybe you work at a coffee shop and you really, really want to be working for a fashion company. Well, maybe you have a uniform at the coffee shops and you're like, I can't dress for that, Lesley, okay, but what do you do when you leave the coffee shop? What are you doing habit-wise, to dress or be the person that is going to have that fashion job. What? What networking events are you going to? Those like, what are you what are you practicing saying at those networking events to get the job you want? All those are series of habits, right? Having the diligence and time to sit down and fill out applications or review jobs like those are a series of habits so easy to place those with other habits we don't like about ourselves, like scrolling, but remember, habits we don't like are giving us something, there's something positive it's giving your brain. If you want to make more space for a partner in your life, habits are how you get there. In fact, I'll tell you the story. You probably have heard it a couple times, but I'll tell you I was really busy when I met Brad, like I had to be busy because I needed to make money. I was paying my own bills for the first time, all of the bills, for the first time in a long time, like I paid, like, a small amount of rent with my last partner. I had a lot of gas payment and a lot of gas bills, and from a lot of time on and traffic, but I went from like, paying maybe $700 a month to paying $1,700 a month, plus, like, paying full electric bills and gas bills all that stuff. Like, it was just a lot of money all at once. And you know, when you move into something, you're like, I have to have a first month's payment, last month's payment. I had to buy new car, it's a whole thing. So I was working six days a week, like 12, 14-hour days that also included my workouts. So, but I wanted to, I wanted to meet someone. And so if I want to meet someone, I have to have habits that allow my life to have space for a partner. So one of the habits I did was I poured coffee for two people. I poured coffee for two people because I was like, one, I want to meet someone who likes to drink coffee in the morning. Two, I'd love to make coffee for them in the morning. That's like, one thing I can do even when I'm busy, right? And and then that so I had so I started the habit before I had the partner. I also made sure that I always said no to anything on Thursday nights, um, until last minute, unless it was a date, because it's like Thursday nights is gonna be my date night. That's my habit for my date night so I can meet someone, so I can have a partner, right? So if you want to have something in your life, you have to make room for it. And the habits that you have have to support what that is. If I'm saying I want to have a life partner, but I am saying yes to hanging out with friends or doing other things on the one night that I could actually go out with someone, I'm not making space. How am I going to meet someone if I want to have a partner in my life but I actually don't have any way of like, if there's nothing in my life that would allow a partner to be part of it, then that partner is not going to last very long, right? So you have to have habits. You have to start creating habits around the things that you want. Now that's part of being it till you see it. In fact, you can use habits to be it till you see it very easily every single day. Lesley Logan 12:57  Habits do, I think, get a bad rap because I think a lot of people get a little rigid in their habits. And if that's you, I'm hopeful that this series will help you understand, like, how you can change or recreate the habit so they can be a little bit more malleable, so you can go on trips. There are some people who like it has to be a certain way and and I will say, like, obviously, if this is a condition, like an OCD condition, or or something like that, like, please seek out professional help. But for a lot of people, that isn't the case, but they're really rigid around their habits because they don't trust themselves. And so I would, I would, hopefully, the series allows you to kind of take a look at the habits you have and make sure you still want them. Sometimes we keep habits around, not because they're serving us, but because we've always been doing them, right? And that's that's not exactly what we want to be doing. We want to make sure that our habits are things that we want in our lives, that they do serve us. And so evaluating our habits and how they serve us is really, really important thing for us to be doing. So I already said it, but yes, habits are sexy. Lesley Logan 14:02  So before I wrap this episode up, I actually want to talk about how the first step in creating a habit, because I want you to do it. Want you to practice this before our next episode. So the first step in creating habits is knowing what we want to create. So I want you to grab a piece of paper. Right? Scrap piece of paper, and I want you to put on the center of the paper something you wish you did more of. So I'll give you some ideas. Maybe you want more sleep, or maybe you want to work out more or maybe you want to have more energy. The more specific it can be, the better. Maybe you want a partner. Maybe you want to have, maybe you need a dog, maybe, oh, please adopt one. Please don't buy one. Just go adopt it. Maybe you want to run a marathon, or maybe you want to have, want to spend more time outdoors, maybe you want to get a new job, maybe you want to start a new business. I'll tell you my habit, and we'll use as an example. So I want to get back into reading more books the old school way. So I listen to a lot of books on on Audible, and I like that. But I actually, really do believe that I retain more when I read a book, like my finger running across the page, my eyes seeing it like I just I often kind of like I can hear it in my head as I'm reading it. I retain a lot more information. So I had this goal at the end of the year, 25 books in 2025. And I allowed myself for the some of those books to be on Audible. So I'm not saying that they aren't there, but I am realizing that, like, I haven't read a full paper or or hardcover book yet this year, at the time I'm recording this, and it's July, so we're in the month, seventh month of the year, and so my wish to read more and make it a mixture is not happening yet, and that's because the habits aren't there. So I am definitely, you know, well, on my way to hitting the number of books I wanted, but not in the way that I was hoping to have a blend. So on this other paper, I'm going to have read more physical books, okay? And then around the goal, to put a circle around it, around the goal, you're gonna put down all the different ways that you think right now you could achieve that goal. So again, maybe your goal is getting more sleep, maybe your goal is getting a new job, whatever it is, my goal is reading more books, all right, so then I can so I'm gonna put different things around it. So I have have a book on my nightstand. Like, just have a book there, like, right on my nightstand. So, like, as soon as I get in bed, I could read the book. I could schedule a time to read, right? I could put it in my calendar. I could read while I'm eating my breakfast or my lunch, instead of what I'm doing, which is probably something on my phone. I can read instead of playing a video game. Some people are always surprised that I play one. I do play a video game, usually when we're second, like on the road, on a plane, I just have one game that I play, and it's just really, you know, it's kind of like a nice way of letting my mind settle on some things. But maybe there are some of the times that I play this game that I could be reading instead. So I have to evaluate that, right? I could join a book club, so maybe I'll be better at joining a book club. It's kind of like the runners like saying it for a race, though. I could get the Libby app right, and maybe instead of it having to be a physical book, maybe it can be on my iPad and I could read it that way. I could set a timer when I read and make sure that I'm reading for 20 minutes. So what are some other things? So you're just brain dumping, like there's no bad ideas on a brainstorm. You're just putting all the ideas on on one page. Okay? Then you're going to take out another piece of paper. So this is the last thing we're going to do today in this episode. You're going to take out another piece of paper, and you're going to draw a vertical line and a horizontal line, so you'll have four quadrants right? And on the vertical line, I want, want to do, at the top, and on the bottom, it's going to say, don't want to do. And then on the horizontal line, on the right, it's going to say easy to do. So it's effort right? And then it's on the left side, it's going to say hard to do, and you're going to take each idea and go easy to do, hard to do, right? Where is it on that line? And then want to do it, don't want to do it. Okay? So have a look at my nightstand. Well, that is pretty easy to do. Okay? In fact, there's one there right now want to do or don't want to do, I would say I want to do it, but it's not really like the time I like. So for right now, I'm going to put that kind of around the bottom of the want to do. So it's not in the upper hand right quadrant, right now, it's not there. Okay? Another example, schedule a time to read. Well, that's easy to do. Do I want to do it. I think I do. I think maybe if I just like, put it in my schedule that so I'm going to put that in there. Okay, we'll talk about why that might not be a great idea in a future episode. But for right now, it's going to go in there. Okay, read breakfast, read at breakfast or lunch, the easy to do or hard to do. At breakfast, it's easy to do at lunch, it's actually hard to do. So I'm gonna break that up into read at breakfast. So read at breakfast easy to do, and then do I want to do it? I think so I think if I start the day. So I'm gonna put that up in the upper hand. So I got two things in the upper hand, right, right quadrant. Join a book club that is actually hard to do, right? Like that's that is difficult to find a group that likes the books that I like that also as at a time I can go. So it's hard to do. So even though I want to do it, it's over on the upper hand left. Read instead of playing a video game, I think that that's actually kind of easy-ish to do. It would require me unraveling the video game habit. So I'd have to work. I have to look at that and I want to do it. Yeah, I'd say I want to do it. So we'll put that up there. Okay, so we got three things. Upper hand, right quadrant. Get the Libby app easy do or hard do. Easy to do. Got it. Do I want to read on the Libby app right now? That's a no, so I'm gonna put it in the don't want to do. Set a timer to read for 20 minutes. Easy to do or hard do. Easy to do. Do I want to do it? Yeah, maybe I want to do it. Okay? So put those up there. So your turn, right? I want you to do the same thing. And so now that you've heard you can have ideas that don't sound great to you. Can you go back and add more things? Because sometimes we add things we don't like, it comes up with ideas that we do like, or things that are outside of the box that we wouldn't have normally thought about, or outside the realm of possibilities. Because you're, you're, I'm not going to try all these things at one time, but I'm gonna explain how we're going to break this down in the next episode. But for now, your homework is to think of one thing you want, brainstorm all the different ways you could do it, and then put it on a scale of easy, hard and want to do, don't want to do. Lesley Logan 20:52  If you do this, take a picture of it. Tag the Be It Pod. Tag me on Instagram. I would love to see it and celebrate you. You'll find out how important celebration is as we go through these episodes, and if you like the this idea of doing a topic or a series, please let us know if there's any series that you want. You can also send your questions and your wins into beitpod.com/questions. All right, thank you so much, and you know what to do, until next time, Be It Till You See It. Lesley Logan 21:18  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod. Brad Crowell 22:00  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell.Lesley Logan 22:06  It is transcribed, produced and edited by the epic team at Disenyo.co.Brad Crowell 22:10  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi.Lesley Logan 22:16  Special thanks to Melissa Solomon for creating our visuals.Brad Crowell 22:20  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.Support this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Lesley and Brad revisit Lesley's conversation with fat loss and mindset coach Amy Ledin, co-founder of Lean Bodies Consulting. They share how Amy uses identity-based habits, Daily Agreement Cards (DAC's), and simple appearance rituals to help her show up as the person she wants to be while navigating stage four cancer. They also break down her 5 for 50 Habits Framework and how scripting your future self can rewrite negative self-perception.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast https://lesleylogan.co/podcast/. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co mailto:beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe https://lesleylogan.co/podcast/#follow-subscribe-free.In this episode you will learn about:How appearance rituals can help you reflect the identity you want.How future-self scripting can reshape mental loops on negative self-talk.How Daily Agreement Cards can turn vague intentions into daily commitments.How the 5 for 50 approach can simplify long-term habit building.How identity-led actions can make starting new habits feel more doable.Episode References/Links:OPC Winter Tour - https://opc.me/tourAgency Waitlist - https://prfit.biz/eventsPilates Journal Expo - https://xxll.co/pilatesjournalCambodia Retreat Waitlist - https://crowsnestretreats.comAgency Mini - https://prfit.biz/miniContrology Pilates Conference in Poland - https://xxll.co/polandContrology Pilates Conference in Brussels - https://xxll.co/brusselsCan You Travel Around the World Teaching Pilates? - https://beitpod.com/teachingabroadPlanke App - https://plankeapp.comSubmit your wins or questions - https://beitpod.com/questionsAmy Ledin Website - https://www.leanbodiesconsulting.comLean Bodies Consulting - https://facebook.com/leanbodiesconsultingEpisode 5: Amy Ledin - https://beitpod.com/ep5Episode 85 : Dr. Celeste Holbrook - https://beitpod.com/ep85 If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. https://lovethepodcast.com/BITYSIDEALS! DEALS! DEALS! DEALS! https://onlinepilatesclasses.com/memberships/perks/#equipmentCheck out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSox https://onlinepilatesclasses.com/memberships/perks/#equipmentBe in the know with all the workshops at OPC https://workshops.onlinepilatesclasses.com/lp-workshop-waitlistBe It Till You See It Podcast Survey https://pod.lesleylogan.co/be-it-podcasts-surveyBe a part of Lesley's Pilates Mentorship https://lesleylogan.co/elevate/FREE Ditching Busy Webinar https://ditchingbusy.com/Resources:Watch the Be It Till You See It podcast on YouTube! https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gLesley Logan website https://lesleylogan.co/Be It Till You See It Podcast https://lesleylogan.co/podcast/Online Pilates Classes by Lesley Logan https://onlinepilatesclasses.com/Online Pilates Classes by Lesley Logan on YouTube https://www.youtube.com/channel/UCjogqXLnfyhS5VlU4rdzlnQProfitable Pilates https://profitablepilates.com/about/Follow Us on Social Media:Instagram https://www.instagram.com/lesley.logan/The Be It Till You See It Podcast YouTube channel https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gFacebook https://www.facebook.com/llogan.pilatesLinkedIn https://www.linkedin.com/in/lesley-logan/The OPC YouTube Channel https://www.youtube.com/@OnlinePilatesClasses Episode Transcript:Lesley Logan 0:00  There's so many different reasons to have things that help you show up as the identity that you want to be so you can actually do the thing that you want to do. Lesley Logan 0:09  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started. Lesley Logan 0:48  Welcome back to the Be It Till You See It interview recap where my co-host in life, Brad, and I are going to dig into the unfaltering convo I had with Amy Ledin in our last episode. Brad Crowell 0:59  The what convo? Lesley Logan 1:00  Unfaltering. Brad Crowell 1:01  Unfaltering. Love that. Lesley Logan 1:03  Yeah. If you haven't yet listened to that interview, you are definitely going in and out of order. But that's fine. It's totally fine. We're actually. Brad Crowell 1:11  We don't do perfection here. Lesley Logan 1:12  We don't and but also, this kicks off our Habits series. Brad Crowell 1:19  This one? Lesley Logan 1:19  Yes. Lesley Logan 1:20  Oh, I didn't know that. Lesley Logan 1:21  We are in the Habits series. You don't even know. Brad Crowell 1:23  I know that's amazing. Well, I was gonna comment that it was coming up because the two of you talked a lot about habits.Lesley Logan 1:28  Yeah, yeah. So she kicked us off in this interview, in case, the way I talk about habits doesn't exactly work for you. Amy is a great person at habits. And then several episodes, they're like 15, 20, minutes of me actually, just like breaking down how habits work. And so you can, you'll have episodes you can actually come back to anytime you need to go back through a habit. Brad Crowell 1:53  Love that. Lesley Logan 1:54  I know.Brad Crowell 1:55  So this is 611 so just remember episode 611 kicks off the Habits series. Brad Crowell 1:59  Well, 610. Oh, the interview with her, 610 so, yeah, the last episode. So you really should go back and listen to it, if you haven't already, it's worth it.Lesley Logan 2:08  You should. So, but before that, you'll listen to us talk about how today is December 4th 2025, and it's World Wildlife Conservation Day day. According to Brad's notes, day day. Brad Crowell 2:19  Day, day. Lesley Logan 2:20  Day day, all right, World Wildlife Conservation Day is on December 4th and we're so excited to spread awareness about preserving Earth's endangered flora and fauna. What do you think the most invasive species on the earth is? Monkeys, catfish, locusts? Well, I'm just gonna pause before I say what I'm about to say the second to the last sentence does make me feel like these people do care about the animals, and I'm gonna get it, bring it back to the animals, but we do have to talk about how it's us humans, and it's not because you're not having enough babies, ladies, that's not it at all. Actually, it's because nature's most magnificent, are we really, nature's most magnificent creatures, world, wildlife, people, I don't think so, are becoming endangers and being pushed the brink of extinction by the greed of some humans. Okay, so really, animals.Brad Crowell 3:06  No, they're saying that animals and plants are being pushed to extinction because of humans. Lesley Logan 3:13  Because of humans. Okay, all right, so, so, oh, I see we're the most invasive species. Brad Crowell 3:19  That's right. We are the most invasive species. Lesley Logan 3:21  We are the most, I read that as endangered. So okay, so I'll take it all the, well, first of all, we don't need to have any more babies because we are the most invasive species. There it is. But it's true. I just get so tired of people thinking like we're gonna run out of people. We're not gonna run out of people, because the Earth is gonna get too hot for people, because we are being assholes, so this is causing irreparable harm to the wildlife ecosystem. So, just so you know, here are the animals that are in danger right now. One of the most rarest cats in the world is the Amur leopard. There's only about 100 of them left. The vaquita is a small porpoise from the Gulf of California with only eight to 13 estimated to be left. And the rhino. Multiple species are actually critically endangered, largely due to poaching for their horns. And it's really sad about the rhino, because have you seen a baby rhino? They're so cute. The orangutan, all species of orangutans are critically endangered because of the habitat loss from deforestation, and they're being hunted or captured as infants. I watch this incredible thing about how they're trying to create habitats for orangutans, but then they have to take the orangutans that are used to being around people and like, teach them to be orangutans again, it's really quite cute. The saola, saola, an elusive forest dwelling animal in the Annamite Mountain, sometimes called the Asian unicorn, saola, an Asian unicorn? Well, we got to see this. Sunda pangolin, over-exploited for their meat and scales with illegal trade and a major threat. And then the bugs we got to be worried about, the salt Creek tiger beetle, the butterflies, the McCarthy's plant-louse and a giant torrent midge. And, I mean, do we need the midges? I don't know if that's the same as a midge in Scotland. Brad Crowell 3:21  What is it? Lesley Logan 3:21  Giant torrent midge.Brad Crowell 3:21  All right, images, oh, I don't actually know what I'm looking at here.Lesley Logan 3:21  It's giving me, AI is giving me 75 different kinds of animals, none of which, I think are the midge.Brad Crowell 3:21  It feels like it's, it's kind of in the antlered world. But a bunch of bugs came up. Lesley Logan 3:21  Yeah, a bunch. But did you find the Asian unicorn?Brad Crowell 3:21  I did. And it actually is like the spindly, horned like. Lesley Logan 3:21  Okay, you know what it looks like, everyone? It looks like, it looks like the Target dog on a deer with horns. It does. Not white, but like the snout.Brad Crowell 4:44  It's got, it's the bull terrier face, but it has antlers that are spinning like spindling. They spin. Lesley Logan 3:55  All these to say, the we are endangering a.Brad Crowell 4:41  Twist, they twist. Lesley Logan 4:41  And, oh, and we're endangering a lot of animals. And when one animal goes it actually affects a whole chain. And as humans, I think that we are really getting into we're too self-absorbed, even when we think we're doing the right thing. So just be mindful of what you're doing. And you know, we're we're making the earth too hot, and it's going to be a problem for everybody. So that's World Wildlife, you know, conservation day, humans are an invasive species, not endangered one. Okay, I read that totally wrong. Sorry about that. Anyways. Also, today is the day we have left for the tour.Brad Crowell 4:41  Yeah, we hit the road, and that's exciting. We are heading to Colorado.Lesley Logan 4:41  Yeah, we're going to Colorado Springs. That event sold out. Both things sold out in like a week, so yeah, and then we'll be in Fayetteville, and then we're gonna keep on going, opc.me/tour, is where you can get your tickets and. Brad Crowell 3:55  There are still a few tickets left, y'all, but I don't know which cities, so just hop over to opc.me/tour, and come join us. Come hang out. It'll be so fun to meet you in person.Lesley Logan 5:49  We really want to. It's one of the best ways for us to hang out, and there's lots of prizes. Balanced Body is our sponsor of this tour, and that means we're bringing our Controlology equipment with us. We're bringing Bayon with us. This is the biggest one. This one has 23 cities, so we've outdone ourselves, truly have and we will see how we are on the other side. So, but also while we're on tour. You know, we talked about this last month, but we did not do a sale for Profitable Pilates this past week. I guess it would have been for the Thanksgiving holiday, because we're doing something really special December 26th to the 31st and so you're gonna want, if you've ever wanted to try out Agency, if you've ever wanted to experience what's like, to be coached with us, and you want to get it on a discount, you are going to want to make sure that you are paying attention to our emails. And so the best thing you can do is go to prfit.biz/events, because that'll get you on the waitlist. Actually, just wrote a waitlist email for those people, yes, and that way you will not miss out on this amazing opportunity, and it will in the come back around, okay. And then after the new year, we come home, we literally unpack the van. I'm getting my roots and my nails done. I literally told the team, there's zero things that can happen on that day. There's only two things that can happen on that day, because my roots will be five weeks out, and so will my nails. And we have never tested that before in life. Brad Crowell 6:56  So I'm gonna basically unpack the van and repack the van while she's getting her nails done.Lesley Logan 6:10  I know I and we haven't even decided for taking I guess we're taking the van. So we're I'm gonna be teaching at the Pilates Journal Expo in Huntington Beach. Brad's gonna be at the booth. We've got some fun fireside chats. It depends on if those rugs that we are picking up fit in the other car. So you guys, oh my God, do you want to know this? We have six rugs that are waiting for us to pick them up, six and they're huge, and the last thing I needed in this house was a rug. But I couldn't say no to six rugs. So I have to now maybe get rid of some rugs, or we're gonna layer some rugs, unclear, but this is, this is the things that Brad and I on our ADHD have to figure out. However, we are going to somehow, some car is going to take us to L.A. and that car will pick up some rugs before we're at the Expo. And then Brad will be at the booth. I'll be running around. I'm doing a fun chat with Ken Edelman. I'm doing a fireside chat that I think Erika Quest is hosting. I got a couple workshops in a class so go to xxll.co/pilatesjournal. And then, also, in January, besides being at my birthday, we are going to let the wait list people in on an amazing deal on the retreat to Cambodia next October. So it happens in January. Why? Because we want to kick off the new year. Help you plan your massive travel for the end of the year and have some fun with us. You can plan the, you get to think about it all year long how cool is that, You'll want to go to crowsnestretreats.com to get on that waitlist, because, again, only the waitlist people get the discount. Brad Crowell 9:52  Yeah, and we're gonna have a call in January, middle of January, basically, to we're just gonna hang out and talk about it all. And answer questions for you. So if you were like, you know, it's interesting, but I'm unsure. Come join us for the call. We're going to email the wait list about the call. So go on the waitlist. Go to crowsnestretreats.com, you'll just see it on the homepage. Scroll down a little bit towards the bottom, and you'll see, you know, find out about the upcoming events and whatever. So we'll be able to email you the Zoom link. And yeah, we're just going to hang out and talk about it, and we'll probably invite a couple of our past retreaters to join us, so you can ask them questions and all the things. But I next year is going to be it's gonna be a big, a big trip. I'm excited. It's gonna be awesome. And we have, we've already had, we've literally already had people start getting tickets. Okay, I know they got a secret sale, and a bunch of people were like, yes, please. So just saying.Lesley Logan 10:44  They're like, people like, how do I get the secret sale? Apparently they just asked you guys. I'm pretty sure that's how it went. Then in February, we will have our Agency Mini, but it's happening in February. I don't have the dates in front of us, so pfit.biz/mini will make sure that you do not miss out on when that is happening but.Brad Crowell 11:01  Profit without the O slash mini. Lesley Logan 11:03  If you paid attention to what's happening on December 26th to the 31st you will not miss out on that Mini. So I'm just hinting, hinting.Brad Crowell 11:12  Hinting. Lesley Logan 11:12  I think I'm hinting on the right thing. The team will let me know. In March, I will be in Poland, and we will also be in Brussels. So if you and with Karen Frischmann, so if you want to learn in an intimate setting and for like, long days of amazingness with Karen and I, then you're gonna want to go to xxll.co/poland or xxll.co/brussels to snag your spot. And then at the time we're recording this, we have, they have not announced POT London, but we will be there. And so if you go to xxl.co/pot, you'll see all the POTs that are happening next year. Brad Crowell 11:47  That's right. Lesley Logan 11:48  So when London is there, you will see it there. And if it's not there, you can see all the other things. And just because we're sitting in there doesn't mean we're going to be at all those things. Brad Crowell 12:00  No, that's true. Lesley Logan 12:00  So don't get mad. Brad Crowell 11:57  We'll be at the London one. Lesley Logan 11:58  We'll be at the London one for sure. Well, I'll be teaching at the London one for sure. Brad Crowell 12:01  Oh yeah. Lesley Logan 12:02  Okay, now we have to answer an audience question, and then we can get into the amazingness of Ame Ledin. Brad Crowell 12:08  Yes. So okay, we had a great question. This is from SamCrecco. Samantha asks from IG, hi, I came across your page, and it has really motivated me to make a change. I am an elementary school teacher, and I've been teaching Pilates on the side for about two years now. As a former dancer, I've always had a passion for health and wellness. I'm looking to teach Pilates abroad for a short amount of time, maybe three months, but I'm open to longer. I was wondering if you have any suggestions on how to get started. Any advice is greatly appreciated. Thank you, Sam.Lesley Logan 12:40  Yeah, so, Sam, you it's so here's what is amazing about being a Pilates instructor. You can kind of go anywhere and get a job, like most studios need people. But on profitablepilates.com we actually had a great blog written by Roxy Menzies about being a traveling Pilates instructor, and it's like, I think that we published it like eight years ago and or maybe seven years ago, and it is still the top red blog, one of the top red blogs on the website, because it's such a hot topic. And so I absolutely recommend reading that book, reading that book, reading that blog, because she did that for years. She was a traveling Pilates instructor. She did it for years, until she settled down and had a family. So I would check out that blog post. There's also, and I think it's linked in that blog post, there's also, there, at least was a Facebook group for traveling Pilates instructors. Like, I'm not a I'm not hugely active on Facebook, so I understand, like, I don't know how that will work, but you can go in there and see what that is. And then there's a couple other apps where, like, studios will put job postings. I think, Planke does it P-L-A-N-K-E, the PMA has a job board. Essentially, though, like you would just be surprised what like, because here's the thing you're gonna need to know what your kind of style of teaching is called, because obviously that's for some students that's going to matter, or for you to enjoy yourself that might matter. And then sometimes they just post things in in groups, or they tell a friend, or you can, you can let people know. One of the girls who did eLevate, she actually ran someone's studio for six weeks in Hawaii. So she got to live in the woman's house and live in Hawaii on an island by the beach, and run her studio. So the woman could take six weeks off like, what a dream. I think it's amazing. Brad Crowell 14:20  I'm all about that. I mean, maybe not at this point in my life, because I do have a family and a house. But you know, if I was 20 years younger and in this position, it sounds so fun. Lesley Logan 14:32  Oh, if we still had the apartment in L.A. when we when we didn't have the studio, this would have been like, like, upper alley, but now I'm, like, just not gonna pay me enough. But, well, you're, you have to, but, but Sam is in the perfect place. Like, she's like that, and she should take advantage of it. I think, like so many people, like, oh, this is what I should do. No, if you are not like, like you, if you don't have like, a lease that you're like, dedicated to, like, if it's easy for you to be mobile., well, you should do that while you can, because you haven't you will meet and learn. Meet so many people, learn so many things. You'll learn about yourself. It's like, the same reason why you should come to Cambodia, like, there's just things you have to do in your life so that you can truly level up and figure out what you really want to do. Like, that's the cool thing about being a Pilates instructor. Maybe some people will do this for their whole lifetime, and some people will do it seasonally as a as like a thing that they do until they figure out what they want to do. I love that. So anyways.Brad Crowell 15:27  I'm in. Well, thanks for asking that question. If you have a question, you can ask us, go to beitpod.com/questions where you can leave a win or a question, beitpod.com/questions and last week, we got to read out one, and we'd love to hear one from you. So stick around. We'll be right back. We're going to dig into this great conversation that Lesley had with Amy Ledin, and we'll be right back. Brad Crowell 15:50  All right. Now, let's talk about Amy Ledin. Amy Ledin is a fat loss and mindset coach. She's the cofounder of Lean Bodies Consulting and the host of the F* It Podcast. She helps women in midlife create lasting transformation through training, nutrition and identity-based habit change. Great. Lesley Logan 16:09  What? Great. Brad Crowell 16:13  Great. Yeah, it's so great. Actually, you know what I really appreciated was I've been around you for so long now with your habits training with BJ Fogg, and just listening to you talk about the process and how it all works. And it was, it was really fun to listen to somebody else talk about habits and habit forming and building with her clients. But it's, I thought it was cool because it was identity-based habit change and not just like habit change. So that's pretty awesome. She uses tools like the DAC, which are her daily agreement cards, which we talked about all the way back in episode two, I think, or three. Lesley Logan 16:13  She was episode five. Brad Crowell 16:13  Just kidding, way back in the beginning, five, her DACs. She still uses those. She helps clients reprogram the mental loops that keep them stuck and build a body that reflects their discipline, a stage four nonsmall cell lung cancer fighter, Amy continues to lead and inspire through resilience, integrity and action. And yeah, I know. Lesley Logan 16:13  This was a big episode. Brad Crowell 16:13  This is a pretty big episode. It was also like.Lesley Logan 16:21  We're gonna spoil some things as we talk about it, so if you didn't listen, it won't be a surprise when you're listening. But like it was, she has cancer right now.Brad Crowell 17:06  Recurring, for the fourth time recurring, and this time it's, it's attacked her brain. Lesley Logan 17:10  I know I'm really upset. I'm like, I'm I'm frustrated for her. And we have another friend who's going through something similar. It's like, the second time, and you're just like, you know, like, it's just so frustrating because, like, of course, they're also the people, like, doing the work and caring for other people, and they're so generous and all that they do, and you're just like, like, why can't it be the fucking asshole over there? You know? Why? You know, but that doesn't get to be that person. So we can, we can get into that in a little bit. But I actually want to talk some other things. I did love that she said.Brad Crowell 17:58  Yeah, before that, I just wanted to say, you know, thanks for the update, Amy. And I just wanted to say that I appreciated her honesty. You know, I'm glad you asked the question the way you asked, which was like, how's it going with cancer? Do you still have cancer? What's what's going on? And she said, yes. And instead of being like, Oh, I'm so sorry. You said I'm sorry, but you know, like, how does that make you feel? Like, do you feel like? I can't remember exactly what you asked, but it was something about like, do you, are you sad, are you tired of being sorry? Are you tired of people saying that? And she said, I'm actually tired of it, and I'm tired of also being the strong one, because people always tell her wow, you might, you're so strong, you know. And she's like, I don't want to be that anymore. I've been doing that for a long time, fighting this, and it's, you know, she doesn't want to do that. So I just thought it was a really candid conversation about somebody who's going through something that, you know, the first times were probably like, debilitating and crushing, and this time it's almost, it's got to be, like, some kind of a routine at this point.Lesley Logan 19:08  I mean, I think we just talked about, like, how she didn't even tell them right away, because it's like, you just don't like, you just don't even want to, like, go through the things that people are going to say.Brad Crowell 19:17  We all know what they're going to say. I mean, we've, we've done it with our pets, you know and, you know. And I'm not, I'm not carrying them in that way. But the the recurring trauma of something that's tragic happening a second time, you know, I can only imagine what, yeah, you know, a fourth time, you know, so I just wanted to say thank you for asking it the way you did. And Amy, thanks for being candid and being willing to share. And you know.Lesley Logan 19:45  Also, like, I don't we were like, we would talk before the episode started and it didn't come up. No. And so I was like, oh, Jesus fuck. Like, you know shouldn't tell. And also, and here's the other thing, that it's really important for us to hear, at no point did I go. She never told me, like, as, if you know what I mean, like, like, it's an affront. You should have told me, how come you didn't tell me. It's like, I think it's, you know.Brad Crowell 20:08  That's like, narcissism. Lesley Logan 20:09  I, I don't even, it's, it might not mean you might not be a narcissist who does, who says that, and you still say, but like, it's, well, it's never, by the way, it's never about you. In fact, if, like, just okay, if you're someone in my life who I'm not calling it's probably not about you. It's probably me, most likely, 99.9% of the time, it's me. So you know, and so I if any of your friends are like me at all, it's also them, it's not you. So if it is you, you can just say, Hey, I'm actually a little surprised. And if it is me, I just want to know if it's not me. No, no need to say anything, but, like, it's probably not you, but so at no point did I think that, but I was just like, geez, this fucking sucks. She because she is so strong, but she's gonna be so tired, because people will always say to me, they're like, you're so resilient. It's like, I'm fucking tired of being resilient. So anyways, she's a badass. Let's get into some of the reasons why she is she said on body and identity, and this is another reason why I like the way that she talks about habits, because, like, she talks about it as embodying it. And I think I should have spot one of my clients the other day or the other another episode where she's like, I'm a healthy person, like, it's an identity that she wants to be, and a healthy person won't, like, cancel their Pilates session so I'm here even though I would prefer to be laying in bed, right? Like, so I was so proud of her. I was like, I'm so proud of you. Because, like, that's how you can that's how you can make changes in your life. It doesn't have to be habits. I make changes. And so she said on embodied identity, you have got to show up as the person you want to be. And so for Amy, she talked about how she puts on her makeup and she does her hair, and she consciously avoids verbalizing her pain or fatigue with what she's going through, managing her stage four cancer, because she's really focusing on your body goes in the direction you speak to it. Your body goes in the direction you speak to it. We've all heard like, where your energy goes. That's where it flows, right like, so you can focus on all the negative things that are happening in your life. And guess what you're gonna see all the negative things. And guess what you're watering all the you're literally watering the negative things. But if you're focusing on, and it's not a toxic positivity type of focus, but if you're focusing on showing up as the person you want to be, and putting your focus in that direction, it is going to get you there. And she said, she said she emphasized the power of maintaining her appearance as a tool to influence her self-perception. So I love this. I do this too, because whenever I feel a little tired, we'll run down if I look in the room like, oh, I didn't get dressed today, of course, like, but maybe it's I also I didn't sleep. But, like.Brad Crowell 22:49  I know what you mean, you just kind of, you know, roll out of bed and keep going and (inaudible).Lesley Logan 22:53  Some days it happens and you're like, oh, no wonder I'm feeling like, not myself. You put everything on. And even if that doesn't solve the world's problems, it kind of you look at yourself in the mirror, you go, I look good, right? Like, I look great. So she said, not many people realize that it's a big superpower. You want to see reflection of who you're wanting to be feeling like, like in the mirror, you know? So I think some people can get a little weird about, like, oh, putting on makeup and doing my hair. Like, that's so superficial. It's not, guys. Yes, there are people that are superficial who do that, but like, for most of us, it is kind of the thing that helps us show up more as the person we want to be because we're fighting on the outside.Brad Crowell 23:33  You know, it's like, I think corporate usually it's weird about it, because every you know, it can become like, a competition and stuff. But like, you know, there is a reason that people wear a suit and tie in a corporate environment, right. It changes the way you you it's supposed to change the way you act. Lesley Logan 23:53  Yeah, yeah. There's a reason why there's uniforms at schools. It's like, kind of so that everyone is, like, not in pajamas at school. But also, like, you know, supposedly supposed to help people, like, not be wanting to be each other. But like, kind of also like this, if it's your job to go to school, like, then you have to wear uniform, you know. So I get it. Brad Crowell 24:10  I definitely have found myself changing my shirt before I get on Zoom calls now where I'm like, you know, like, my old T shirts aren't really my vibe anymore, and as much as I enjoy them for, you know, running around or, you know, weekend, yard work, they're, they're the wrong vibe for when I'm coaching or I'm on a call or whatever. And, yeah, it definitely gives you a different perception of yourself.Lesley Logan 24:35  Yeah. And I think, like, I just think that, you know, a lot of a lot of us are taking notes from people who maybe what they're saying means well. Like, especially if you're like, oh my God, I have to spend so much time getting ready every day. Yeah, you don't need that stuff. But like, if you are trying to feel like a more positive person who feels strong and as a leader, like these things can help. You know, Dr Celeste Holbrook calls that she calls them harm reduction acts, like she would love to not wear makeup, and she would love to not have to put on a clothes that match, but for her to get her message out, she understands that there is a way that she needs to show up, and if she shows up that way, she reduces the harm she could get in the comments. And so she also, like, does this thing in the morning, so that she can put these things on, so can show up in the way that she wants to be received, so that she can give her message out there. So there's so many different reasons to have things that help you show up as the identity that you want to be. So you can actually do the thing that you want to do. Brad Crowell 25:41  Yeah, well, that, that leads pretty straight into what I enjoyed, what she was talking about. She was talking about, how we, how do we create change in ourselves, and how do we, you know, habit forming, and all that kind of stuff, the self-talk, the way that we we what we're thinking. It's really interesting, because I'm like, super analytical and a little bit sarcastic is the wrong word, but cynical is the right word, right? So I'm a little bit cynical. So, you know, I feel like there can be this dissidence of like, oh, when I say these happy things, I'm still lying to myself, because it's not reality. But what, what she's talking about were, was basically the way that you say the things to your brain really matters, and it really needs to be identity shifting, the things that you say to yourself. So like, for example, what I've noticed this is just very basic, but if I wake up and I go, I feel tired. I probably feel tired all day. But if I wake up and I and I say, I'm ready to go, then I'm going to be ready to go all day. You know, especially if you're like, I feel good, I feel good. I'm ready. Let's do this right? And so in that same vein, she advocates for scripting or writing out your day as if you were already your future self. So this is like future casting, right? And this is also like, you know, you call it manifesting, or whatever, but the idea is that you're who is it that you want it to be? Who do you want to be? Who do you how do you want to operate? You know, how do you want to think if you create a script for that, you know? And she talks about, you know, I am someone who is good at making decisions, and I make decisions that benefit my myself, my future, my family, and, you know, every decision that I make is helps lead us towards the path that we're going down. This kind of a thing where it doesn't, it's, you know, it certainly can be right? And she said, script this, because what happens is you're rewiring your brain, right? She said, your brain doesn't actually see the difference between your future self being a scripted version of yourself and the current self, right? And what you're doing. She said, since 91% of your thoughts are repetitive, which is crazy, because I thought it was only 80s, she said, 91. Lesley Logan 25:42  I think it's probably 91. Brad Crowell 25:42  She said, consciously scripting is a new you know, your new reality is essential for breaking away from old patterns. And you're trying to show that you can change. You know you're you're changing who you are and when you as you're scripting this, whatever it is going to be for the future, this mantra that you're going to create for yourself, there will come a point that you're you start to adopt it in the way that you think. So it might sound cheesy and weird, but give it a try. You know, I think this is actually really interesting.Lesley Logan 26:51  Yeah. I actually really like this. And I think, like, for the people who are like, I'm so busy, you can do this on a commute, because you can just talk to text. You can just talk to text.Brad Crowell 27:54  Yeah, well, I but I think the idea is that if you're scripting it, you want to read it. Lesley Logan 28:02  Well, you know, but talk to text, then you can read it. Like, if you don't have if you're like, my morning is so busy, It's so chaotic, I got to get everybody out of the door, you could then, on your way to work, talk to text and a note on your phone. Here's how my days here's how my day went to it's the end of the day. Here's how my day went. Like you're scripting the day, right? And then when you get to your desk, you can just read it. You already wrote it. Brad Crowell 26:04  I don't quite think that's what she means. I think she's saying. Lesley Logan 26:51  You have to handwrite it. Brad Crowell 26:51  No, she's saying, map it out. It's your thing that you do as your it's the same thing. You repeat it every day. It's the same one. Lesley Logan 26:51  Oh, you're doing the same one every single day.Brad Crowell 26:51  You're creating a script, and you're retraining your brain and the way that you think. So, how is it that you want to think, let's write these things down? Lesley Logan 27:03  If you're already your future self.Brad Crowell 29:23  Right. As if you were already your future self? Oh, okay, I like what you're talking about. Because what you're talking about is, is more like the brain dump kind of a thing of like, almost like the morning, morning pages slash notes.Lesley Logan 29:49  How this amazing day is going to be, well, you could still do this part. You could still do it voice to text. You just have to the same one every time. Brad Crowell 29:49  Right. But then you have to remember it. So. Lesley Logan 29:49  I think you will, I think you'll even get more (inaudible) you probably can get better at it. I think you probably even get more details and more nuances, and the smells and the sounds will be there. Yeah, I'm just trying to help the people out who are like, look, I know what they're gonna say, Brad, they're gonna say, I don't have time to do this every morning. No time. So I'm trying to give them the permission to find a way. Brad Crowell 30:20  Let's change that. The I don't have time thing, I don't, I don't. I think that we're making it lot bigger than it needs to be. Like, okay, maybe the first time you have to spend some time thinking about who you want to be yourself. But you need to do that anyway. Yeah, right. So one, you know, but I think your mantra could literally be two sentences or five sentence. It doesn't have to be paragraphs. We're talking about, you know, something that you can build into your morning routine as a habit, and it becomes a habit, you know. And maybe it's when you're brushing your teeth you see, you know, the note on the mirror that says daily mantra, or daily you know, you know, identity shifting, or whatever it is that you, you know.Lesley Logan 31:02  Yeah, you could put it somewhere where you could read it every morning and every night. I like that.Brad Crowell 31:05  Yeah. I mean, I don't even think you need to write it out and stick it on the mirror. You could, but even on your phone. You just need something like, You need to like Lesley says, tie it to something that you do daily so that you're gonna see it like, for example, the making coffee and doing push ups while I'm waiting for the coffee to brew.Lesley Logan 31:23  I like it while you're brushing your teeth, because you do probably do that twice a day. I like it being on the mirror and not on your phone so you don't get distracted. My ADHD, as soon as they open their phone, they're getting fucking lost and they're somewhere else. Brad Crowell 31:35  I think that's wise. Lesley Logan 31:36  And if they don't update that note every day, then the note gets buried. So like, let's just put it on paper on your mirror, and you can read it twice a day while you're brushing your teeth, because while you're brushing your teeth, you're like, man, two minutes is a long time. It's a long time. So what if you read it for the whole two minutes?Brad Crowell 31:51  What if, I mean again, it doesn't have to be two minutes long. It could just be a few sentences. Lesley Logan 31:51  No, it could be a few sentences that you read over and over again for two minutes. Brad Crowell 31:58  Yeah, that's cool. Stick around. We'll be right back. We're gonna dig into some really great Be It Action Items that Amy shared with us like she's a powerhouse, y'all, I'm very continuously impressed by her. Lesley Logan 32:10  I know. Brad Crowell 32:10  Yeah, well, we'll be right back. All right. So finally, let's talk about those Be It Action Items. What bold, executable, intrinsic or targeted action items can we take away from your convo with Amy Ledin? So funny enough, I'm going to let you say what she got excited about. But she she also said she's got this interesting framework that she created about habit building, and she calls it five for 50, okay? And, yeah, I thought this was clever. I know there, you know there's you talk a little bit differently about the length of time it takes to build a habit. Lesley Logan 32:45  Yeah. I actually this idea. Cares thing (inaduible) Brad Crowell 32:49  Wait, wait, let me tell the idea. Okay, so 5 for 50, what is it? 5 for 50, you're picking five specific things that you want to turn into habits, and you're going to perform these habits for 50 consecutive days in a row, right? So little redundant there consecutive means in a row. So 50 consecutive days you're going to perform these five specific habits that you want to change. And there's one caveat, four out of five of those must be things you genuinely intend to continue to do long term. So you're not picking five things that you might want to try out. That's not what we're talking about. We're talking about four of the things you definitely want to build into your life. And the fifth thing, maybe that's the thing you want to try out, right? And the examples that she gave were, she has a 26 year old son who was like, I really want to learn to draw. And he he said, I'm going to do it for 30 minutes every day. And and after a few days, he was like, whoa, this is overkill. I I'm not an amazing (inaudible) I reduced it to 10 minutes a day, but he still did it 10 minutes a day for 50 days.Lesley Logan 33:52  Yeah, and that. And so she does give there's a you have the first week to adjust the habit so I. Brad Crowell 33:59  Increased his time because he got really into drawing. And by the end of 50 days, she said he was like, Michael Jordan of drawing, yeah, yeah, yeah. She said it's amazing what you can do. You know, you know how you know whether it's playing the guitar or whatever it is, you know, the but the so the fifth habit is reserved for personal growth area that the person wants to explore. This will allow you to dabble in it, to see if it's something you'd like to continue to, you know, without the pressure of a forever commitment. So for her, it was getting back into journaling. She's like, you know, I used to do it. I was really intentional about it before I got out of the habit of it. And like, I kind of want to do it, but I'm not really sure if I want to do it again. So she was like, I'm going to add that in as my fifth thing. So, you know, and, yeah, that seven day window gives you time to redefine, redefine those agreements. There's 50 those five things over the 50 days, you know, if the initial commitment proves too much. And I thought, I thought this was kind of clever and and so that said, I wanted to check in with you, Lesley, because you said, oh, I started learning Tarot. Lesley Logan 34:47  Yeah, tarot. Brad Crowell 34:49  Tarot, I said, tarot. Lesley Logan 35:00  I know, like I'm rowing a boat, like I'm learning to row, yeah, tarot, yeah. I'm still learning it. I'm still learning it. I have missed a few days on the return of our, of our coming here, but I actually, except for, according to the app, I missed a couple times. I think that's because of the plane. Like, I, you know, I actually do believe I did it on the days that I did it, but, like, it was like, you missed it, but I actually did almost 50 days in a row on that and I am not a little hiatus, because we have to get back to life. And it just was like, Okay, this is actually filling a job and not like a hobby and so, but I love it. I'm really into it. And I just, I'm really excited, because I just got a notification that this 2026 journal is coming, and it's like a daily Tarot journal, so it will help me with my because with Tarot, you have to, like, immerse yourself in it, to learn it. You know, like, you got to learn the cards, but then you got to draw the cards. And so I'm trying to find these different ways to make sure it's around me. So it's easy to do sure, but I am loving this. This is really fun for me, and it's also really interesting when I tell people I'm learning it, because they're like, oh, are you new readings? And it's like, no, no, no, not everything that I do is going to become something I get paid to do. This is for me, doing it for myself, but I but I actually like, I really like, here's the thing. We can all talk about the same thing in different ways, and some people are going to love it, and some really love other things. I actually really like the way that B.J. does habits, which is what I'm going to go into the rest of the of the month. That being said, this might be exactly what you want to do. Or you can actually go, Hmm, I wonder what my five habits would be. You can actually use what I am doing the next the for the next month to come up with your 5 for 50. And then starting on day one of the year, you could go through the first 50 days of the year using Amy's, so you can actually do both.Brad Crowell 37:05  Sure, I dig it. Well. Anyway, I thought that. I thought it was a good like, I love it. It's a good challenge. You know, it's a challenge, but it's a good one. Lesley Logan 37:12  And I think it, I think it is a challenge, and you're not. It's not like, they do this every 50 days where they start new things, like they, they do this and then like they, I think if she said it was a couple times a year, it's like, not like, every 50 days, like, Okay, it's time for our new 5 for 50. Like, you've run out of things to do. So my Be It Action Items, she is so clever, she actually used her DACs and the Be It acronym. So.Brad Crowell 37:36  DACs are the daily action commitments, which for her were cards that she was writing on. Lesley Logan 37:41  Yeah, like, those cute little like, recipe cards, yeah. So B is bold, pick one agreement that matters. So your bold action, and that she is saying is, pick an agreement that matters, and then you're gonna do E, which is executable, write it in real words, not vague words, be specific on what you're shooting for. And then I the intrinsic is link it to how you want it to feel, not how much you want to weigh or how much you want to make. So like, not anything like external, but how you want, how that one thing is going to make you feel on the inside. And then T targeted, start today, not someday, be very specific of when you're going to start doing the thing. So I thought that was, like, a really fun way for her to use her DACs with the Be It. I was like, oh, look at that, be it till you see it right there.Brad Crowell 38:29  Yeah, it's I thought it was quite clever.Lesley Logan 38:32  Yeah, I know. I love when people give me my acronym back. I don't want to make it a rule, but, like, it does make me smile. I'm not saying anything guests who are listening to this that maybe you should do it, but, but it's really good. I can't believe it's been 555 episodes. Brad Crowell 38:52  Wait. Lesley Logan 38:53  She was on Episode five.Brad Crowell 38:54  Yeah, this is episode 611.Lesley Logan 38:56  I know, but she was on episode she was on episode 610 so she, it's been 555 from her. Brad Crowell 39:02  605 baby. Lesley Logan 39:06  Oh, nailing it. Nailing it on these episodes (inaudible) wow. I, like, don't even have my brain doubled down on that, like, I doubled down on that, and I really was like, oh, that's 555, that equals 610, five, five plus five. That's 10. Really, this is why I actually write down math when I do it and not do it in my head. Anyways.Brad Crowell 39:37  We listen to a pod where he says, I don't do live math so but yeah, maybe we should adopt that.Lesley Logan 39:43  Clearly I don't do live math. All right, I am Lesley Logan, and I, I am imperfect. Clearly from this episode,Brad Crowell 39:51  I'm Brad Crowell. Thanks for being here.Lesley Logan 39:51  Yeah, make sure you share this with a friend who needs to hear it. It's really, really great. And also we want to hear, Amy's gonna want to hear, especially like, did you do 5 and 50? Did you pick an agreement? Did you do anything like share it with her. I know she'll love to hear it, and it will inspire her and empower you. And until next time, Be It Till You See It. Brad Crowell 40:11  Bye for now. Lesley Logan 40:12  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod.Brad Crowell 40:55  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell.Lesley Logan 41:00  It is transcribed, produced and edited by the epic team at Disenyo.co.Brad Crowell 41:05  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi.Lesley Logan 41:12  Special thanks to Melissa Solomon for creating our visuals.Brad Crowell 41:15  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.Support this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

It's Thanksgiving week in the U.S.—maybe you're driving to a family gathering, getting in a pre-pie walk, or just bracing yourself for the conversations ahead. Wherever you are, Michele invites you to pause and notice: are you a vegan voyeur? Someone who loves the idea of plant-based living, follows all the vegan doctors, and streams every documentary—but hasn't quite stepped fully into the practice?In This EpisodeMichele unpacks the idea of the “vegan voyeur”—and why it's not a failure but a natural stage in any behavior-change journey. Drawing on research from behavioral psychology, neuroscience, and habit science, she explains how our brains give us a little dopamine hit just for learning about change, even before we act. We all do it: reading about fitness instead of moving, watching decluttering videos instead of cleaning, or binge-listening to inspirational podcasts instead of starting that project. It's called vicarious learning, part of the contemplation stage described by psychologist James Prochaska's Transtheoretical Model of Change. Behavioral economists call the internal tug-of-war cognitive dissonance—the tension between comfort and growth. And as BJ Fogg reminds us, we often “celebrate the idea instead of the action.” The good news? Readiness doesn't come before action—it's built through it.Takeaway / ChallengeThis week—especially amid Thanksgiving travel, traditions, and turkey talk—notice where you might be a vegan voyeur, a researcher, or an eavesdropper. Then take one real-world step: make that saved recipe, order the vegan option, try a new non-leather belt, or plan a visit to an animal sanctuary. Action creates evidence, evidence builds identity, and identity sustains the habit.Learning about veganism can change your life. Living it changes the world.Subscribe & Review:If you enjoyed this episode, please subscribe and leave a review on your favorite podcast platform. Your feedback helps us grow and share the message of plant-based living with more listeners.For more information, to submit a question or topic, or to book a free 30 minute Coaching session visit ⁠⁠⁠⁠⁠⁠⁠⁠veganatanyage.com⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠or email ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠info@micheleolendercoaching.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Music, Production, and Editing by ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Charlie Weinshank⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. For inquiries email: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠charliewe97@gmail.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Virtual Support Services: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://proadminme.com/⁠

Lesley sits down with Dr. Jen Fraboni, PT, DPT—better known as DocJenFit—to change how you think about pain. Instead of seeing it as a problem, Jen reveals how pain is your body's protective alarm asking for attention, not avoidance. Together, they unpack how stress, sleep, movement, and breath all shape what you feel day to day—and how small shifts can help you feel safer and stronger. Whether you're postpartum, navigating chronic aches, or simply tired of “powering through,” this episode will help you move with confidence and compassion for your body.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast https://lesleylogan.co/podcast/. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co mailto:beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe https://lesleylogan.co/podcast/#follow-subscribe-free.In this episode you will learn about:How to recognize pain as a helpful body signal, not a threat.How stress, sleep, and nutrition influence your daily pain levels.Why MRI or scan results don't always predict how you feel.How postpartum movement and breath restore stability and confidence.Why building strength creates long-term safety better than stretching alone.Episode References/Links:Dr. Jen Fraboni's Website - https://jen.healthDr. Jen Fraboni's Instagram - https://www.instagram.com/docjenfitDr. Jen Fraboni's YouTube - https://www.youtube.com/channel/UCknKMzugCaPXD4AI6rq3wiQDr. Jen Fraboni's TikTok - https://www.tiktok.com/@docjenfitTiny Habits by BJ Fogg - https://a.co/d/56xwXLNGuest Bio:Dr. Jen Fraboni, PT, DPT, is an internationally-renown physical therapist who specializes in helping people overcome chronic pain and maximize physical performance. As the founder of the new platform and app, “Jen.Health,” she brings a unique, whole body approach to strength, mobility and pain-free living. In 2019, Jen was named one of the top 50 most influential healthcare professionals. Jen's easily accessible approach has garnered her more than half a million followers on social media and millions of views of her health and fitness videos. Jen has been featured in Shape Magazine, Self Magazine, Men's Fitness and Muscle and Fitness and in 2020, graced the cover of Oxygen Magazine. During the pandemic, she helped ease back pain with her feature on Good Morning America and NBC. Dr. Jen is the co-host with her husband, who is also a Doctor of Physical Therapy, to a popular podcast called "The Optimal Body Podcast.” But their favorite job together is spending time with their two boys at home. If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. https://lovethepodcast.com/BITYSIDEALS! DEALS! DEALS! DEALS! https://onlinepilatesclasses.com/memberships/perks/#equipmentCheck out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSox https://onlinepilatesclasses.com/memberships/perks/#equipmentBe in the know with all the workshops at OPC https://workshops.onlinepilatesclasses.com/lp-workshop-waitlistBe It Till You See It Podcast Survey https://pod.lesleylogan.co/be-it-podcasts-surveyBe a part of Lesley's Pilates Mentorship https://lesleylogan.co/elevate/FREE Ditching Busy Webinar https://ditchingbusy.com/Resources:Watch the Be It Till You See It podcast on YouTube! https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gLesley Logan website https://lesleylogan.co/Be It Till You See It Podcast https://lesleylogan.co/podcast/Online Pilates Classes by Lesley Logan https://onlinepilatesclasses.com/Online Pilates Classes by Lesley Logan on YouTube https://www.youtube.com/channel/UCjogqXLnfyhS5VlU4rdzlnQProfitable Pilates https://profitablepilates.com/about/Follow Us on Social Media:Instagram https://www.instagram.com/lesley.logan/The Be It Till You See It Podcast YouTube channel https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gFacebook https://www.facebook.com/llogan.pilatesLinkedIn https://www.linkedin.com/in/lesley-logan/The OPC YouTube Channel https://www.youtube.com/@OnlinePilatesClasses Episode Transcript:Dr. Jen Fraboni 0:00  Our body is constantly giving us signals that something needs to change. We're neglecting something. We need to add something in. And yet, when we have pain, we automatically think something is wrong, something is bad, which, sometimes, sure, but most of the time it's just an alarm, especially you didn't get an accident, nothing happened immediately. This is just another signal to the brain that, hey, we're neglecting something in the body.Lesley Logan 0:29  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started. Lesley Logan 1:12  All right, Be It babe. This is gonna be an epic episode. Really, truly, so excited to have this amazing woman on. I got so excited about all the education information she was giving us. I didn't give her a proper bio, and you'll get one on Thursday, for sure. But just know that Docjenfit is our guest today, and she has been named one of the top 50 healthcare professionals in the US. Like she's amazing, she's wonderful, and she has a really great, amazing outlook on how we can look at pain in our bodies. And when it comes to being it till you see it, there's just so many factors, right? We can give you all the strategies and all the meditations and all the journals in the world, but like, if you feel pain in your body, it could literally be the thing that holds you back. And I can't have that. We can't have that around here. So Docjenfit is going to educate us and give us some inspiration and some options in our life and ways to think about pain that I think you're going to change your life and help you be it till you see it. So here she is. Lesley Logan 1:59  Be It babe. This is this is going to be fun. This is a more like a dream come true. This is a little bit of fan girling, because in the world that I lived in in Los Angeles, I got to see this woman, kind of from afar, sometimes right next to me in work at the same places, and she is just like, just the person who's been so authentically themselves, helping people in the best way, in a different avenue than I do in the fitness world, but just in a way that I so respect and so admire, and watching her grow year after year has been absolutely wonderful and awe inspiring. Jen Fraboni, Docjenfit, holy fucking molly. Thanks for being here. Dr. Jen Fraboni 2:33  Thank you so much for having me.Lesley Logan 2:36  Okay, in case people have no idea who you are. Can't can't believe it, but it could be true. Can you tell everyone what you rock at? Dr. Jen Fraboni 2:42  Yeah, I am a physical therapist. My handle is Docjenfit across the board. So Instagram, YouTube, TikTok, all the places. And I help empower people to move in a different way in their bodies than they might not have known, to hopefully find ways that they could relieve pain and move better, move more efficiently.Lesley Logan 3:05  Yeah, because I think, like, similarly, I'll meet a lot of people, they'll come in and they'll have pain, and there's certain things that they want to do. And as a Pilates instructor, as much as knowledge as I have, there's some things like way outside my scope. But also I think sometimes pain becomes something that really holds us back. And I watch people sometimes, like, hold on to the pain or have a story around it. And it can be hard to watch that, because you're like, you have so much potential, you have so much stuff you could do in this world, but the pain is holding you back. Can you chat about, like, what when people have pain in their body? Like, what have you seen it negatively do and affecting their lives and like what they're capable of?Dr. Jen Fraboni 3:44  Pain is hard, because what should be thought as a good alert system within our body, just like anything else, our stomach grumbles when we're hungry. We yawn when we're tired. You know, our body is constantly giving us signals that something needs to change. We're neglecting something. We need to add something in. And yet, when we have pain, we automatically think something is wrong, something is bad, which sometimes, sure, but most of the time it's just an alarm, especially you didn't get an accident, nothing happened immediately. This is just another signal to the brain that, hey, we're neglecting something in the body, and it's not necessarily bad, but I'm protecting you in case it turns into bad. So if we can start to see it more as that protective mechanism, rather than, oh my gosh, something is damaged. Something is horrible. I have broken like, you know, my spine is popping. Whatever things that we say in our mind about when we feel it, if we could just say, oh, that is a that's a protective mechanism so that it doesn't become bad, and then we start acting upon it and moving into it. I think the number one thing that pops up for people is is that it is horrible. It's bad. I need to stop moving, I need to stop doing whatever I just did. That's going to damage it. I'm creating more damage if I feel the pain. You know, all these stories that we continue to tell ourselves, and sometimes it has nothing to do with the tissue. Yes, the tissue is involved, but there are neuro tags that our brain creates based on little things that pop up within our body, and when we're stressed, when we don't drink enough water, we're not sleeping enough we're not putting good nutrients within our body. And we're constantly kind of in this cycle of either under eating or under fueling, not getting enough nutrients, not I'm constantly going for takeout or processed food because I just don't have time, you know, all these different things that start to happen, and then our lives can create or increase those symptoms and increase those signals to the brain, and we start living in that pain, and we feel it a little bit more amplified. So it's not even always the tissue. But you know, I think the number one thing that happens is that we we fear that we're creating more damage anytime we move and feel pain.Lesley Logan 6:09  Okay, this is, there's so many different things in there, but like that is really enlightening to me. It makes because, okay, so in 2013, 2013, 2014 that's in 2014, 2014 I fractured my tibial plateau running. Yeah, I just retired from being sponsored. I told my sponsor, like, I'm done. Like I actually, I got slower in there. Somehow I got happy. I can't run that hard anymore. Can't do it. And then, of course, I'm like, didn't understand the depth of a curb thing, and I hyper-extended my knee, awful, terrible. And I'm really lucky it was a non surgical situation. And your whole your my brain went through all the fears, like, am I gonna walk again? Am I gonna run again? Is it gonna affect it? Like you're the whole thing goes crazy. And I was just like, having to go this battle of like, you actually are gonna walk again, like you're, this is so, like, you're just off your leg for eight weeks. Like, out of everything that's going on, like this battle with my brain, and I was working with a really amazing trainer, and, you know, I was able to put body weight back in that leg. He was giving me some squats and some things, all fine, all released from the doctor, all able to do and I would go, anytime it was new, I go, oh, that hurts. Oh, that hurts. And he finally said to me, is it hard or does it hurt? And I think it goes to your point with pain, sometimes we also just confuse, like, is my brain actually saying I'm in pain, or am I coming up against a challenge that I feel uncomfortable with? And it turned out that, like, No, it wasn't actually pain. It was just uncomfortable and it was hard, and I hadn't had to deal with hard workouts in a while like I had. Dr. Jen Fraboni 7:45  And it's scary. It's scary coming back in and you're, you don't want to do something where you're like, Well, I don't want this to be my life. So I'm, I'm afraid.Lesley Logan 7:55  Yeah, yeah. And then like, you know, I think about some of the clients I have where they would come back and they would go, Oh, we did after Pilates, this hurt. And I was like, Okay, I'm looking at the exercise we did, and I have to go, Okay, can you tell me what you did before Pilates, what you did after Pilates? Oh, I was organizing my garage. I'm like, do you think perhaps maybe it might have been the garage, but, you know, I think, so then people go to your point, they're like, I can't do that again, versus, like, what is it telling me? What do I need to do? What imbalances do we might have? Okay, so then I guess my question is, like, how do we how do we do that? How do we explore like, in ourselves or with with those of us who, because some people who are listening, have friends or family who are like, constantly in pain or something constantly hurts. Like, when are we indulging it too much, and when are we like not listening to it? I guess it could be on either (inaudible).Dr. Jen Fraboni 8:45  Yes, that's a really great question, because it's so true. Sometimes we have those pain responses and we're like, kick it down the road. Kick it down the road, whatever, both of them. We got to listen to all of it. That's the whole point, right? It's a signal from our body, so we don't want to ignore it, but we don't want to fear it. So that's where we have to say, okay, my body's trying to tell me something. What is it that I'm neglecting? Let's start at just the base of everything, right? If I am not moving much in general, I have been super stressed. I'm I go to work, I sit in a car for an hour. I sit at my desk, I come home, I have so many a million responsibilities to take care of. I have kids that need me. I'm lifting, I'm grocery shopping, so I'm still lifting and moving and picking up kids or doing whatever, but I'm not actively training my body for any of those things, and now I'm doing it in a state of stress. So all of that combined is just a recipe for your body to be overdone, overdoing it. And once our our brains start like those signals can only take so much, and usually they're filtering it out. There's not enough, you know, just like outside noise, like, there's not enough to take in all of the noises all around. So your brain filters a lot of things out, a lot of unnecessary things. When things become when your brain's like, this is getting to a point where something has to change or else this is going to be bad. That's when it can no longer filter it out. And so all of a sudden we start to get that pain response that's like, normally would be resting right down here. We wouldn't really be paying attention to it. It wouldn't really be a big deal. But all of a sudden you bend down, you pick up that pencil, and your back feels like it just broke. It just went out. It wasn't the bending down and picking up the pencil, it was all these little things along the way that we were not paying attention to until your brain was finally like, Nope, you got to listen. This is this is not okay anymore. And maybe it didn't come with a disc herniation. However, we know that a disc herniation can be there prior as well, and there are studies that show all the way to 20s, all the way into your 20s, you can see disc degeneration on an MRI. You can see disc herniations on MRIs, and it increases as we increase with age. So up to 80s, you're going to see like, I mean, gosh, I wish I had the stats with me right now. But I think in your 60s, you could see up to 80% of people have disc degeneration and no pain. Lesley Logan 11:21  Whoa. Dr. Jen Fraboni 11:23  So it's crazy the numbers, but we have to realize, just like the outside of my body is going to change, my face is going to start to sag my I'm going to start to get wrinkles, changes are going to happen externally. Why would we not expect changes to happen internally? Lesley Logan 11:37  Yeah, yeah. Dr. Jen Fraboni 11:39  Like that that's a part of the process. So we're going to have different changes on an MRI. That's fine, and maybe it's part of your story. Maybe it's part of your pain journey, but it might be have been there prior to pain. So we can't just blame an MRI. We can't just blame an image when we don't know if that's new. We don't know if that's always been there, but what we can now start to do is say, Okay, what have I been neglecting? Am I super stressed? Am I not sleeping? Have I not been moving? Am I not am I maybe going to the gym, going hard, but I'm taking zero time for recovery? Am I always pushing to failure? Because that's what I hear I need to do now that I'm getting older, and I need a strength train, and I need to push my body to failure. But am I doing that every single time I go to the gym? Am I hearing, oh, I'm supposed to be doing these HIIT workouts in high intensity, because that's good for my bone health. But have I not progressed and eased my body into it? So all of these things, we have to start to take into account. Where have I what have I been neglecting? What am I not doing enough of that I can just at least start with the baseline level and say, Okay, thank you brain for alerting me that something needs to change. Thank you brain for telling me that enough is enough, and this isn't necessarily a bad thing, but what can I be doing that I'm neglecting and I can put myself on plenty examples as well. So, for example, my my second pregnancy, I felt all the things in my pelvis, lots of different changes with the hormones and different sensations that would pop up. I don't necessarily like to call it pain, but different sensations that my body was telling me about. And each of those experiences, I could then say, oh, I should not work out today. I should not lift that would be bad. And I did the opposite. And every time I moved in, not into the pain, but into opening up my hips more or loading in a different way. I still lifted weight, but I lifted differently. Maybe I'm not doing a barbell deadlift and going as heavy as I can, but I'm doing a controlled, a controlled deadlift with both legs and a wider stance so that I can open up through my hips and my pelvis a little bit more, and really use my breath to drive up and create that stability in my pelvis that I feel like I'm missing and I'm really needing. Maybe I can add some targeted lunges or step downs that really help to build support in my pelvis and my glutes so that I'm really supporting my body. Maybe I could do some different core things to really add in that stability that I know my body is going into more laxity, because I have a lot more relaxing within my body as I'm as I'm pregnant, and every single time I did movement instead of stopping, I felt better afterwards. Lesley Logan 14:35  Yeah, yeah. I mean, I believe I've never had children, but like, I have also, like, been so tight in my upper back because we do tours, and we're driving the van for the last tour was 36 days. And, you know, yes, I have a (inaudible), yes, we do all the things. Yes, I move my body, but you just, there's only so much you can do after 36 days of you know that? And I absolutely was, like, I should not have signed up for that workout. I probably shouldn't have done my Pilates, and I found myself every with every rolling like a ball, and every seal my thoracic spine just opening up, and it's like, oh, now I'm feel so much better. But it's true. It's like you might have to take a different approach, or you might have to and and we should and this is where that all or nothing mindset, I think, is affecting everybody. Like, it affects not just the way we deal with pain, but like, the way we get into workouts, the way we see if a workout is good or not. Like, it's not about doing what you did yesterday when you're pain free, but maybe going in slow or having a longer warm up, or being more intentional with your breath and then seeing how it's going. But I think it's, I mean, this is your life's mission. How do you get people to listen to their body?Dr. Jen Fraboni 15:44  I know it's hard. The first key is, let's not, let's not be afraid of pain. I mean, I think that that goes for everyone. Let's not be afraid of the MRI either, because we're going to have internal changes on on the body, and that's okay. My husband and I even just did a podcast yesterday on the straightening of the cervical spine, because everyone is afraid. Sometimes you'll go into an office and they'll do an x ray, they'll say, Oh, your your neck is straight. That's why you're getting neck pain. But we have so many studies that show people who have straight spines have no pain. So again, could it be a part of your story? Sure, is it the whole thing? No, because if there's someone out there who has a straight neck and no pain, that doesn't mean that you have a straight neck and pain, right, like that we have to be looking at things can be correlated. It doesn't mean it's the cause. Lesley Logan 16:34  Yeah, yeah. Dr. Jen Fraboni 16:36  And that's what I really want people to hear people who have disc herniations will show up on an MRI and not have pain. People who have osteoarthritis, 43% of people can have osteoarthritis on an MRI and have no pain. So again, not saying, not not discounting that that's a part of your body journey, but it's possible to be in that percentage of people who don't have pain. How do you get there? That's what we want to be focusing on. How do I get there? Right?Lesley Logan 17:03  Yeah. Oh, I love this. It's like, it's like, okay, so you, you, you might be someone with osteoporosis and pain, but the two of them might not actually be connected. It could be. But also, what if we take a moment to think about like, I have osteoporosis, but I also can explore other avenues that could reduce the pain? Dr. Jen Fraboni 17:20  Yes, yes, and it takes a mindset, a mind a mind shift. Lesley Logan 17:30  Yeah, mindset shift got it. Yes, no, it's okay. We'll do this together.Dr. Jen Fraboni 17:35  It takes shifting that mindset of what you're telling yourself and what is wrong and what is bad into saying, okay, what can I explore because of this? What can I do because of this? And that's where, okay, we have to say, if I'm rounding down to the floor and getting pain, what can I be doing that's different? Can, am I sitting a lot? Again, I can do myself as another example. Right now, actually, I am experiencing radiating symptoms into my right glute. So that means I'm I am feeling like a line of pain down into my glutes, sometimes a little further. So I know that's likely coming from my back. A nerve is sending some lightning signals into my glute. Now, I am fully exclusively breastfeeding right now, which means that I am sitting in positions a lot throughout the day where I'm rounded and on, like cuddling into my little babe as I'm breastfeeding, not always in the most ideal position, but kind of sitting like a little shrimp. And so majority of the day, I'm like that. And a lot of times for work, I am sitting at the computer and working. I try to get up, I try to take breaks, I do all the things, but I know that I'm neglecting some things. And so even the other the two days ago, when it really started, I would get out of bed and almost like it felt like my leg didn't want to hold me up. So it felt like it wasn't just nerve related, but it was now starting to affect how my muscles were responding as well. And so it can feel really scary, like, oh my gosh, just stepping out of bed, I'm going to collapse onto the floor, or I'm feeling as I'm rounding and picking up my son, I'm getting a lot of pain. That's bad. I should not deadlift, I should not bend my spine. I should not, you know, we could start telling ourselves, because this pattern equals pain, I shouldn't do this. Instead, I'm saying, Okay, what have I been neglecting? Now I'm spending a lot more time in extension. So if I'm on my phone, I'm going to lay on my couch and it prop my elbows and look at my phone that way. So I'm putting my spine in the opposite position that it's typically in throughout the day, and I'm spending time relaxing there and breathing there. I'm spending time opening up my hip flexors, opening up my rib cage, opening up tension relaxing through my front of my body, since I know that I'm spending a lot of time in that shrimp position. But on top of that, I have to create stability in a new way so my body feels safe. So I'm also adding in a lot of core stabilization. I'm adding in a lot of hip stability through my warm ups, and then I'm lifting, and I'm not shying away, because I'm listening and I'm modifying if I need to, but I'm lifting, and, and I still feel it a little bit today, but not as bad. And we also have to know that some things take time. There's no one magic fix. There's no one give me the one exercise for my for my disc herniation. I can't tell you that. It depends on what your body needs. What have you been neglecting? Are you neglecting your hip mobility? Are you neglecting your upper back mobility? Are you breathing from your rib cage? Are you stabilizing through your core? Are you, you know, can we move a little bit different in an exercise so that you can feel a little bit different? Can we change the range of motion? Can we change the load? There's so many aspects that we could be changing for you, it's hard to say what each individual needs. And at the same time, I just don't stop moving. The more that we stop moving, the more that your body's going to feel, because the one thing that helps us to feel better is getting fluids to move. Is getting our lymphatic system moving, is getting, you know, our even our blood going up to our brain, things. We want oxygen. We want things moving in our body so that we start to feel something different. Another thing I'm super neglecting is sleep. I know that's a huge, big thing for me. I'm staying up late so I could pump before I go to bed. Sometimes my son still wakes up. I wake up early. I'm burning at both ends from not sleeping enough. That's a huge contributor to pain. So we have to take into account other stressors in our life, and some things we can change. Some things are harder, but we have to get really honest with ourselves and say, what is it that I'm not doing that I could be doing for my body in general?Lesley Logan 22:13  Yeah, so Jen, I love this because, like, first of all, I appreciate you sharing your stories, because I always what I get a lot, especially since and I think it's because people can say it and I don't. I can't really argue. I don't have children. You have two kids, one of them whom you're nursing. And like, the thing that I always say is, like, if you like, have a newborn, like, you obviously have to take care of the newborn. But also, like, none of us are good to anyone sick or in pain like zero. I truly believe that self-care is an act of self-love. I will die on this hill. And I really don't think you can love others as as generously as you want if you don't love yourself that way. And so, but also, you're in a very different season in your motherhood journey, where you are breastfeeding, and so I guess, like for the moms listening, or the people who are like really trying, who put so many other people's lives before themselves, like, how do you do that? Because I know you have the mom guilt. They gave it to you when you had the kids. So like, how do you how? Like, yes, it's your job, but also, like, you're a human being. How do you keep that all going?Dr. Jen Fraboni 23:17  So I'm very fortunate to have support. We have support. I could be on this podcast, because we have support, right? So my husband and I can work during the day, and we have people watching our children, and so we're very grateful for that. I have to acknowledge that, right? And within that time period, I take 30 minutes out of where I would be working to work out. 30 minutes. It doesn't have to be a lot of time when we do it efficiently and we learn what we need for our individual body. I also, because I talked about the sleep thing, and that's lacking for me, my accountability and motivation not very high right now, to show up for myself, and I know that for myself right now. So the number one thing I I'm doing right now is I met someone actually on a mom app called Peanut and she comes and works out with me before she goes and picks up her after her work day, and before she picks up her son from daycare, and we work out together. And I know she's coming at the same time almost every day, and she is like, if she's showing up, I'm obviously showing up, and we're doing that 30 minute workout together, and I have that accountability to get off my butt and do it, because I can just, Oh, I'll eat a little bit more, I'll work a little bit more, I'll do a little you know, I can make up all the excuses because I'm tired and I get it, I'm in it, like, I don't want to do it either, but I do want to do it because it's going to make me feel so much better after. So I think understanding what is it that you need. We know, I think we know by now that motivation isn't the thing that's going to get us to move, right? We know this, but what is the thing that's going to get you to move? Is that the accountability? I've also told myself I need to be moving a little bit more. So my accountability also is, I am posting every morning that I'm taking a walk. And I asked other people who wants to join me take a walk, I'm going to post every morning that I'm taking a walk. That's my accountability. If I don't post. You know, I didn't walk, and so I'm I'm showing up on stories and just saying, got my morning walk in 10 to 15 minutes. It doesn't have to be long, right? I throw my kids in a stroller and I go for a walk. So what is it that we can be doing that creates that, that deeper accountability? Again, it doesn't have to be a long time, even if you're like, I don't have 30 minutes. Okay, do you have five to 10 minutes. Can you use your your kid and do a couple lunges and squats with them? Trust me, kids love to be used as weights. It's super fun for them. What is the thing that we could be doing? I do my mobility on the floor in the playroom when they're moving around. So there's always a time. Yeah, it's just, how are we creating that space within our life to to commit? Lesley Logan 26:05  Yeah, I You're so right during the pandemic. I studied with BJ Fogg and his team, his the author of Tiny Habits and Stanford science, like behavioral sciences on habits like be the person, right? And he literally said, motivation is the friend you want to go to a party, but you never have them pick you up at the airport. It's unreliable, and then and it's like, just when you think about that, whenever I hear people I don't have enough motivation. I'm like, like, motivation is what you need to, like, push them up a hill real quick, but like, you can't. It's not the thing. And so the other thing that I know from Habits is how we talk to ourselves about something actually, is why where the brain starts to look for opportunities. So I, because I because I know how good I'll feel right and I know what that's gonna do. My brain is like, oh, oh, I could go. I could do this movement here. I have 30 extra minutes I could do. I'm like, seeking out little increments in a busy season, because my brain knows you're gonna get a dopamine hit if you do this here. But if, whenever you think about the things you should be doing in a negative way, oh, I should be moving more. I should be exercising more, and you put all this shit on yourself and this pressure, it stresses your brain. Your brain goes, oh, working out, moving my body, that causes stress, shame, guilt. I don't like to feel that. So you actually don't look for those things. We have to actually trick our brain into seeing opportunities for movement. And so I love that you shared all these different ways, and also what you're using right now, because it's going to be different from for all of us, depending on where our seasons are, depending if you're traveling or not, but it doesn't I am so with you. It does not have to be an hour chunk at one time, like that is a luxury a lot of people don't have, and you might have it one day a week, but not other days a week. And I'm just a big fan of, like, someone always asked me, like, how often should I do Pilates? And I'm like, I'd rather do four 15-minute sessions in a week than one one-hour like, I just would. It's just going to have way more benefits. So I appreciate you talking about the different minutes, and also, like what you're doing right now in your seasons, because it, it does help people start to think, Oh, I could do that, oh I could do 15 minutes. Oh I could pick my kid up, or I could go for a walk with a friend. I have a neighbor who would walk with me every morning, if I would, if I would get up a little later, and I'm like, this is too hot for me right now. So, so. But you know what? If that's if you are someone who needs someone, you're not sure so you can rely on someone, I promise you, get a dog teach him for two weeks to go for a walk in the morning, they will wake you up. They're, my dog knows what time it is. He knows it's time for a walk. So. Dr. Jen Fraboni 26:06  I love that. Lesley Logan 26:41  Okay, so you know this is an incredible journey that you are going on, and what you've been and the gifts that you've been giving people like you've been doing this a really long time. What are you excited about right now? Like, where are you taking this? Where are you taking, like, your education, helping people with their pain?Dr. Jen Fraboni 28:50  You know, my number one thing is to provide ways right now as to okay, if this hurts, how can we do it different? So the number one thing people always tell me when they go through my courses and my plans and everything is that the way UQ lit up, something in my brain that told me I can do it, something different, and I felt completely different, no knee pain, no back pain, because I did, you know, and so doing some of these common things a little bit more uncommon, A little bit different than maybe what you've been told or what you've seen or what you've done in the past can make a huge impact, so that you continue to move forward and you feel better within your body. I think I've grown because people know me as mobility. People know me as but the problem with that is that people believe that stretching and just passive stretching, and it's so not and so sometimes, you know, I even have family members here. Like the other day, my niece is like, going for cheer right now, and she said, Oh, this area within my inner thigh, so, like her groin area was hurting and I was doing a lot of stretching, and I'm like, why are you stretching it? Don't stretch it. Not bad. I don't wanna say it's bad, but it's not gonna be helpful when she needs to be active in her sport in order to get back to what she wants to do. And so a lot of times, we need either active stretching or we need isometric hold. We need strengthening. We need stability within the body. Again, remember that when we have pain, our body wants to feel safe. So a lot of times, stretching though it can feel good, it can feel relaxing, it can help to temporarily reduce pain symptoms. A lot of times, it's not the thing that's going to help the body to feel secure and safe moving forward. And so what we need is great stability. Pilates is great at creating stability. Pilates is great at teaching the body some safety. So a lot of times in those initial phases, especially getting more stability, more isometric holds, more higher reps, lower weight, that kind of thing is going to be better in in the very beginning stages, when we're feeling that pain and creating that safety for the body, before we start loading more, or before we start doing it, or before we start doing really aggressive stretches. I don't even know. I think I went off on a tangent.Lesley Logan 31:15  It's okay, you're clear. I asked what you're excited about right now, and that's it.Dr. Jen Fraboni 31:20  Yes, yes. Continuing to educate people on on a different way to move their body and hopefully get out of pain. I just, I want to stick with pain, and some people tell me that's limiting and and I, I know, but so many people experience pain, and if I could just teach people how to listen to their body a little differently and not fear pain, I that that would be such a gift.Lesley Logan 31:40  I mean, it's really funny what people like to say, like, they like to say, oh, you can't, can't just do that, or that's really limiting, or whatever it is. Like, you know, this particular week that we're recording this, like, I gotta be in my bonnet because somebody, like, said, like, oh, like, someone just commented negatively on one of my Pilates instructors who works for me, and about their their body. Well, I can see that Pilates is really working. Pilate is really working for your for your body, and to something nasty, right? And I got so pissed about it. And then, like, and then I was like, while we're on the topic, there's also no such thing as Pilates arms, right? Like, there's just that's like, if you, like, I don't even want to say, have arms and do Pilates, because there you could do Pilates without arms. Like, you don't even have to have arms. So it's like, not a thing, right? Like, and so and so, it's like, it goes to where this tangent is going from my brain. It's like, people like to put things in boxes and then, and then, that's what it is for. That's what it does. And like, as, if you focusing on pain is so limiting. When pain is like, it is such a, like, I'm like, we could go to so many places, because there's people who like, literally, like, I have a family member in my life every day, something is in pain. I'm like, you are using pain to keep yourself from experiencing life, you know? And then there's also the other spectrum, where it's like, people who won't listen to it at all. You're like, I just want you to like, we don't do, yeah, I can see, like, you shouldn't do that anymore, so, but I so, I think it's really interesting how we people want to put boxes around things. And there, I don't say they're being a boxer, and I do think that, like, we know a lot more about stuff. Like, it used to be like, Oh, if that hurts, don't do anything, as if that's, you know, and I would watch clients whose doctors, like, you can't do anything with that. And I'm like, Okay, so now your foot has changed. Like, now that we haven't used it anymore, it's no longer, like, you have hammer toes now it's doing this thing. It's sickling. Like, can we go back to the doctor and ask for some other things we can do? Because, like, even though that's my scope, like, that foot is not helping. Now your hip's going weaker, and now your back is having problems. So I think we know a lot more now, and I'm really excited for what you're doing, because it does, it does give people a little bit more opportunities to change things before it gets to be something that can't be changed anymore. Am I right like?Dr. Jen Fraboni 33:55  I hope so that's the number one thing that boils my blood is whenever I would have a client come back and said, Oh, my doctor told me not to do that anymore, or not to do this anymore. And it's like, well, the more we don't use it, we lose it. So if, if you want to become fragile, if you want to, you know, age and be in more pain, then that's an option, but I hope that's not what you want, you know. And when it comes to joint health, the if your joints start to go which they are, that's part of aging, right? We're going to start to lose cartilage. They're going to start to wear and tear. That's, I hate that word, but it's true. I mean, we're, we're, they're going to change. It's part of aging. The only thing that is going to support you as those changes are happening, is muscle and being strong and having range of motion and mobility within your body. Yeah, if you don't have the mobility to move into those areas anymore, they're going to get stiffer and tighter. If you don't have the muscle strength to support it, your joints don't have any more room or cushion to support them themselves. So. What's going to happen? You're going to be in more pain, and you're not going to be able to do more things. If we stop moving and to our full ranges of motion, if we stop strengthening throughout our range of motion and and putting that tension across the tendons and the muscles and loading the joints, then we're going to end up in more pain.Lesley Logan 35:23  Yeah, yeah, yeah, you are. And this is not to knock, like, what some of the doctors say, because, like, I also think they're in a practice and they're operating on some interesting information. But I definitely would laugh when someone come and go, I'm not allowed to flex or extend my spine. And I'm like, how did you drive here today? Like, how did we how do we get here? And I just want you to notice that while you take your shoes off right now, you're in flexion. So can I, can I maybe get some permission to move you in a safe way, in those positions so that we can keep them? Yeah, I think that's that's like, thank goodness for you and the work that you're doing, and you do it in a way that actually makes people excited to think about their bodies. And I think that's so beautiful, because it's really hard to do in a world where people want a quick fix, they want the five in five days how do I get out of this? And it's like, Well, you probably didn't get into it. And I just really want to highlight, like, your your focus on like, what are all the other things we could be listening to, you know? And I think that that is something that, as you know, majority of the listeners on this show are women, and there's a few good men, but especially as women, especially as women, like we, tend to it starts with the sleep, and then it starts with the fueling of the food, and then it starts with lack of water. And then, you know, all of us, it's like it's a slow thing, and it's like there are some things we could actually maybe take a look at and be a little bit more priority based on those, even if we don't have time, and see how that affects the rest of our bodies. Dr. Jen Fraboni 36:41  1,000% Lesley Logan 36:43  Yeah, I really want to, like, talk to you for hours, but we're gonna take a brief break, and we're gonna find out how people can find you, follow you and work with you. Lesley Logan 36:49  All right, Docjenfit, where do you hang out? Where is your favorite place for people to connect with you, work with you. Do you have any programs that they can look into if they're interested in this?Dr. Jen Fraboni 37:00  Yeah. I mean the number one place, I check my DMs all the time. It's me, so docjenfit on Instagram is my number one place I hang out. I do upload Tiktok as well, but I don't check Tiktok, so don't try to reach out to me there. YouTube, I do look at comments there, so I get back to everyone there, but I feel like my community is on Instagram, and that's where I started. That's where everything is. So connect with me there if you have any questions, and I have Jen Health. So jen.health, there's no dot com or anything, or also look up the app Jen Health. And if you ever wanted to find something rather than scrolling my Instagram, you can go sign up on Jen Health. It's completely free to sign up. And we have a Discover tab where you can literally type in knee pain or knee and stairs or like low back pain or bending, or whatever it is that you want to and there's going to be something that pops up that can help you. Those are essentially my Instagram searchable. So all my recent posts always get uploaded there, and you can search freely as needed. We also have programs on there so that you're not just looking for a quick fix within those couple exercises that may or may not help, but you're the programs I created, because I'm not individually with you, but my low back plan, (inaudible) plan, is all about like, Okay, let's take a look at the entire system here and how it all can work into helping to improve and reduce low back pain. We're talking mobility stability from the ground up. We're talking strengthening progressively into the body and really building in key areas that are often neglected in five to 15 minutes a day. I'm not trying to take you away from your other workouts or your other life responsibilities, I'm trying to just sprinkle things in little by little, so that you are starting to introduce something different that you might have been neglecting in your body. I love all that that's so helpful. Lesley Logan 37:00  And I think it's really cool, because when people can take some ownership and explore and like also understand, I think the more we understand our body, the easier it is for us to actually like, communicate about what's going on with it, and also advocate for ourselves. If you do need to go see a doctor and they do tell you things, you can go you can advocate for or against or get a second opinion. You can have a lot more authority of yourself when those things do come up. So you're just so wonderful. Thank you for that. Okay, you have given us a lot already, but bold, executable, intrinsic or targeted steps people can take to be it till they see it, what do you have for us?Dr. Jen Fraboni 38:14  Everyday take a breath in to the sides of your rib cage, like not, not into your shoulders, not into your neck, not into your chest. Take a breath and think of closing your mouth, taking your breath, as if your breath is pulling back into your nasal cavity and expanding across your ribs. Sometimes I like to just take my hands on my rib cage, take five deep, long, slow breaths there. You're going to see how pain just starts to diminish. Stress starts to diminish. Things start to feel better within your body. And the only way that we start to know how to move forward is if we tune in first.Lesley Logan 40:00  Oh, my goodness. I love that. I love that so much. That's literally how I like people to breathe when they're in my classes. I just feel like I'm like, Ah, so much validation. I'm obsessed with you. Can you come around the world with me? Anyways, you're just, thank you so much, Jen, just for being you and what you do in this world, and also just being so authentic about how you're on this journey as a human being, so that everyone can also be on that journey with you, but also so that people can be empowered. I'm really, really grateful for you and all these amazing tips. Lesley Logan 40:28  Be It babes, how are going to use these tips in your life? I highly recommend following Docjenfit on Instagram. Make sure you tell her. Share this with a friend who needs to hear it, you know that friend who's always got something going on like just share it with them, because maybe they just need to hear from a different person that it doesn't have to always be what it is, doesn't have to be limiting. And until next time, Be It Till You See It. Lesley Logan 40:48  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod. Brad Crowell 41:30  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell.Lesley Logan 41:36  It is transcribed, produced and edited by the epic team at Disenyo.co.Brad Crowell 41:40  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi.Lesley Logan 41:47  Special thanks to Melissa Solomon for creating our visuals.Brad Crowell 41:51  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.Support this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

In this recap, Lesley and Brad reflect on their powerful conversation with Amber Fuhriman—attorney, NLP trainer, and host of Break Your Bullshit Box. Together they unpack how perfectionism and people-pleasing keep high achievers trapped in fear, and how authenticity, though uncomfortable, is freeing. This episode challenges listeners to take responsibility for their choices and trust that staying authentic is better than constantly seeking approval.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast https://lesleylogan.co/podcast/. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co mailto:beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe https://lesleylogan.co/podcast/#follow-subscribe-free.In this episode you will learn about:Why people-pleasing is a hidden form of control, not kindness.How perfectionism hides behind fear and the need for validation.What authentic affirmations sound like without toxic positivity.Why creating an “SOS list” can help you act instead of overthink.How taking responsibility for choices leads to personal freedom.Episode References/Links:Cambodia Retreat Waitlist - https://crowsnestretreats.comOPC Winter Tour - https://opc.me/eventsPilates Journal Expo - https://xxll.co/pilatesjournalAgency Mini - https://prfit.biz/miniContrology Pilates Conference in Poland - https://xxll.co/polandtContrology Pilates Conference in Brussels - https://xxll.co/brusselseLevate - https://lesleylogan.co/elevateeLevate Waitlist - https://lesleylogan.co/elevatewaitlistSubmit your wins or questions - https://beitpod.com/questionsTiny Habits by BJ Fogg - https://a.co/d/fNNWEahAmber Fuhriman's Website: https://www.successdevelopmentsolutions.com90 Day Success Jumpstart Training - https://jumpstart.successdevelopmentsolutions.comBreak Your Bullshit Box Community - https://www.facebook.com/groups/morethancorporate If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. https://lovethepodcast.com/BITYSIDEALS! 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DEALS! https://onlinepilatesclasses.com/memberships/perks/#equipmentCheck out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSox https://onlinepilatesclasses.com/memberships/perks/#equipmentBe in the know with all the workshops at OPC https://workshops.onlinepilatesclasses.com/lp-workshop-waitlistBe It Till You See It Podcast Survey https://pod.lesleylogan.co/be-it-podcasts-surveyBe a part of Lesley's Pilates Mentorship https://lesleylogan.co/elevate/FREE Ditching Busy Webinar https://ditchingbusy.com/Resources:Watch the Be It Till You See It podcast on YouTube! https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gLesley Logan website https://lesleylogan.co/Be It Till You See It Podcast https://lesleylogan.co/podcast/Online Pilates Classes by Lesley Logan https://onlinepilatesclasses.com/Online Pilates Classes by Lesley Logan on YouTube https://www.youtube.com/channel/UCjogqXLnfyhS5VlU4rdzlnQProfitable Pilates https://profitablepilates.com/about/Follow Us on Social Media:Instagram https://www.instagram.com/lesley.logan/The Be It Till You See It Podcast YouTube channel https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gFacebook https://www.facebook.com/llogan.pilatesLinkedIn https://www.linkedin.com/in/lesley-logan/The OPC YouTube Channel https://www.youtube.com/@OnlinePilatesClasses Episode Transcript:Speaker 1 0:00  She advocates for affirmations that acknowledge the gap between who I think I am now and who I need to be in order to accomplish this. You know, I want to be this type of person. I will become this type of person, right? I am becoming this type of person.Lesley Logan 0:14  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started. Lesley Logan 0:57  Welcome back to the Be It Till You See It interview recap where my co-host in life, Brad, and I are going to dig into the candid convo I had with Amber Fuhriman on our last episode. If you haven't listened to that one, you are going to need to listen to that one, because I'm stumbling over my words today. Brad Crowell 1:12  It's a great episode. It's a lot of fun.Lesley Logan 1:14  It's so good, it's so fun. And it was nice as local. And I really like being on her podcast, so you're gonna want to listen to it whether you listen to it first or last, I mean, there's, it's really okay, I think, in life to hear the ending and then watch the show. Sometimes I do that with real life TV, because I just want to know if I'm like, falling like, if I'm like, rooting for a villain or not. I just want to know. I gotta, I gotta have that information now.Brad Crowell 1:35  Yeah, she's not lying. She literally does this. Lesley Logan 1:38  Hey, you know what? Brad Crowell 1:39  Tell me. Lesley Logan 1:39  Bands would like drop just like a single song, but you'd go buy the whole album without listening to it. So you, in fact, knew there's one song I'm gonna love on this. Speaker 1 1:50  I think there's a difference between the teaser of something and the ending conclusion. Lesley Logan 1:55  These are not teasers. The recap episode is teasers. We are taking a talking point each, right? And of the many talking points that they had, so it's like two things.Speaker 1 2:06  I don't know what that has to do with going and watching the end of a TV show before you start the TV show. That's the conclusion versus a teaser. Lesley Logan 2:12  It's a sample, sampling. Brad Crowell 2:14  Okay. Lesley Logan 2:14  Sampling a part. Brad Crowell 2:16  It just happens to be the ending sample. Lesley Logan 2:18  Okay. Well, today is October 30th and we decided we want to talk about tomorrow, because tomorrow is Halloween. And I don't know about you, but I grew up. First of all, I went to some churches where Halloween was, like, just the evilest thing you couldn't even go trick or treating. Did you ever go to a church like that, like, where, like, they didn't even? Brad Crowell 2:35  No. Lesley Logan 2:35  Okay. Your church has always trick or treated? Brad Crowell 2:37  Yes. Lesley Logan 2:38  Okay. So I did not experience that all of my childhood. But then some churches, we could totally trick or treat, and then there were some churches where you could trick or treat, but like people, like whispered, you know. Brad Crowell 2:49  They whispered about trick or treating? Lesley Logan 2:51  At any rate, what no one talks about is how this holiday had nothing to do with the churches, and it wasn't even the Halloween. It was about something else. And we decided to tell you about the true history of Halloween. So.Speaker 1 3:03  Yeah, it's, it's actually like cultural warfare is, if you, if you want to look at it. Lesley Logan 3:08  I know, like, it's like an appropriation. Brad Crowell 3:10  Yeah. Well, they, yes, they appropriated the time and they renamed it. So we'll talk about that. Lesley Logan 3:16  Okay, many, many holidays were done this way. So Halloween originated from the ancient Celtic festival of Samhain, right. Brad Crowell 3:24  Samhain. Lesley Logan 3:25  No no. In the thing we looked up, it literally said to how to say it pronounced saa · wn. So Samhain is pronounced saa · wn spelled Samhain, but it's you say it saa · wn, let me go back to my sheet. Okay. A three day celebration held over 2000 years ago that marked the end of the harvest season and the beginning of the dark, cold winter. Are you gonna just.Brad Crowell 3:52  Sorry, just taking over right there. All right, keep going. Lesley Logan 3:55  Okay. Thank you so much. Okay, so the Celts believed that this was a time when the boundary between the worlds of the living and the dead blurred, allowing spirits to roam the earth. To ward off harmful spirits and guide benevolent ones, they lit bonfires, wore costumes and left offerings and food outside their homes. Pause, just so you know, also in October in Cambodia, they do something called Pchum Ben and Pchum Ben, Pchum Ben, it is a almost month long celebration in parts of the country, but for sure, a three day celebration where everyone, no one works, including in the tourist city of Siem Reap we're only going to find expats working. You're not going to find a single Cambodian working. And they they don't get dressed up, but they celebrate and they do all these things so like that is awesome.Speaker 1 4:42  Pchum Ben is a Buddhist holiday that is celebrated every year where they believe that the souls of their ancestors are released for 15 days so that they can basically stay with family. Lesley Logan 4:53  Yeah, it's really cool. People like will travel on a moto for 11 hours to go with family. It's freaking crazy. But I just want to say, like, how cool, like, even across the world, the same, similar thing was happening. So to ward off harmful spirits and guide benevolent ones, they, oh, I already said that part, sorry. Speaker 1 5:09  They lit bonfires, wore costumes and left offerings, which is actually like it trickles down over the, you know, millennia. And the ancient custom, those ancient customs, kind of evolved into what are now, trick or treating, the costumes, decorations and parties celebrated for modern Halloween. I mean, we don't light bonfires and, you know that kind of a thing (inaudible).Lesley Logan 5:30  No because if you did, people are gonna think that you're a witch. But you can actually just say, no, I'm celebrating. How do you say it? Samhain, I'm celebrating Samhain Okay, so the oh, one more thing on this, the Roman and Christian influence. After the Romans conquered the Celtic lands, Roman festivals like Feralia and Pomona were incorporated into Samhain traditions. Later, the Catholic Church established All Saints Day on November 1st and All Souls Day on November 2nd, making October 31st All Hallows Eves, which means hallowed or holy, right? So they just.Brad Crowell 6:05  Which then become Halloween. Yup.Lesley Logan 6:08  .Yeah, So they just stole it. Brad Crowell 6:10  Yeah. Just just renaming things over here. Lesley Logan 6:12  So if you don't like that I'm harping on the church, you know it, sometimes we have to accept the responsibility of people from our past. Every fucking group of people has done something wrong, but it's more important to be like, educated and understand. And if you love Halloween, I love that for you. I decided to get into Halloween-ish, this year I got witchy nails, which are not done for this recording, but just check out my Instagram. They're witchy nails for me anyways. And when I because I just, like, remember, when I was why does everybody like, this holiday, but now that I, like, know the history of it and what it was for, I actually can get down with it.Speaker 1 6:50  It also marks like, it's actually the end of a season, going into the next season. So it was the end of harvest. So imagine, yeah, imagine, imagine you just spent all season, like, you know, really digging in on the harvest, and now it's time to party, and there's a new season coming. So I feel like it all kind of goes together. Lesley Logan 7:11  And also, like, I mean, just imagine a couple thousand years ago, like, life was so hard. And I also (inaudible), the more you look at the celebrations that they had, it really was like taking a pause of the hard work of life, and doing some sort of way to celebrate that. And we don't do that around here. We just, like, keep working through all the things. And like, at least in the States, maybe you take off a couple days for the actual holidays. And so I just, I feel like this is a holiday that has a lot more history to it. And and I, and I kind of like, what that history is. It seems really beautiful. And what a great way to spend time with family and past loved ones. And also, like, let's not forget, you know, in Mexico, they do Día de Muertos, which is on November 1st, right? Like, the big celebration of the like, there's a lot of different cultures that celebrate the people that have come before them and spend time together. And there's all this stuff. So anyways, just think about that. Think about the loved ones you had, and celebrate the harvesting you did, and report back. Okay.Speaker 1 8:09  Yeah, Lesley and I've been back from Cambodia and Singapore now for a week and a half. And it's just always so refreshing for us to get back to our second family over there. You know, people that we love, the places that we love to be in. The environment over there is just it's so magical. And we would love to have you join us next year, but get on the waitlist, because there's limited amount of spots. We're going to be going in October of next year, but we're going to be announcing all of that in January. So go to crowsnestretreats.com to get on the waitlist for information about the upcoming trip for 2026 we're only going one time next year, only going one time next year. We're only going one one time next year. Lesley Logan 8:50  Are you trying to convince yourself or everyone else? Brad Crowell 8:53  I'm letting everybody know, because a lot of people have said, oh, I'll come with you in the spring, and we're not going in the spring. We are only going in the fall next year, so, side note. Lesley Logan 9:04  And probably the year after that, I just have to say it to you. Brad Crowell 9:06  October 1st, we already rolled out our tour go to opc.me/events to join us for the OPC winter tour. We're gonna be driving all around the United States of America. We're gonna be going from Vegas all the way up to Boston, down to Miami and back. It's gonna be something like 24, 25 locations. It's kind of insane. We're very excited about it. We are going to be even bigger.Lesley Logan 9:28  We're going to studios we've not been to and have been excited. They've been on the list for a while. These are human beings that, like, we have literally been like, how do we make sure we get to see them again?Speaker 1 9:39  But you can find out all the specifics where we're stopping. Go to opc.me/events, chances are high that some locations may already be sold out. Lesley Logan 9:47  Yeah it's been out for a month. Brad Crowell 9:48  Because it's been out for a month. So but go check it out opc.me/tour. Then in January, where are you teaching?Lesley Logan 9:55  We'll be at the Pilates Journal, their first ever event in the U.S. It will be at Huntington Beach. If you go to xxll.co/pilatesjournal, you can get your tickets Brad Crowell 10:03  Pilates Journal Expo. Lesley Logan 10:05  Yeah. So Pilates Journal is a Pilates Journal. It's a magazine, and they.Brad Crowell 10:10  It's free, by the way. Lesley Logan 10:11  Is it? Brad Crowell 10:11  Yeah. The journal they release is free. Lesley Logan 10:14  Oh, I love that. I mean, I always just assumed, I just was given it for free. I'm sorry. I'm sorry, Pilates Journal, but I just, I don't know. I just thought maybe they just (inaudible).Brad Crowell 10:23  I'm like 90% sure. Lesley Logan 10:25  But they, they do a really, they do events in Australia and. Brad Crowell 10:28  Yeah, subscribe for free. Lesley Logan 10:29  You can subscribe for free. I've written for articles for them several times. I think it's really worth looking into. But if you're a Pilates teacher, you should come. The lineup is amazing. Several of these teachers have taught. We've all taught together somewhere, but never taught all together. So like you're not going to see this line up again, you might as well come and then in February, we're going to host Agency Mini, that is our business coaching program for Pilates instructors and studio owners. And you're going to want to go to prfit,biz/mini. So it's profit without the O dot B-I-Z slash mini, to get on the waitlist. Also probably in January-ish, they'll be letting the waitlist people get the best discount. So I'm just saying. In March, we're going to two places in Europe. We'll be in Poland, at the Pilates Poland Controlology Pilates Conference. So go to xxll.co/poland by the way, I'm doing that with Karen Frischmann. And so if you like me, and you're gonna like Karen, I'm just gonna tell you right now, she's like, she's extremely smart, extremely knowledgeable. And like, I I feel, I feel like, like, you know how there's like the pop band, and then there's like the, like, uber rock, like, just has done, been doing music for decades, and like, they're just like, that's what it is. And so you, if you don't know Karen, I promise you're gonna love Karen. And if you know Karen, then what are you waiting for? The two of us will be together so we can, like, knock it out in one weekend, or go into Brussels, xxll.co/brussels. We'll be at El's studio there in Brussels, and we're very excited about it, different workshops at each event. So, but same teacher. So you're as long as long as you love Karen and I, or one of us, you're gonna have a great lineup. Just pick the one that works the best for you, and then we will, Brad is gonna take me on a second honeymoon, and then we are going to land and arrive at P.O.T in London. And I don't have a link for you, but you could just Google P.O.T., Balanced Bodies P.O.T. London, It will come up. They have amazing SEO. They're really good at what they do. And you can snag your spot. It is limited, and it sells out every year. So there you go. Before we get into this amazing interview with Amber, what is our question this week?Speaker 1 12:29  @marystarpilates asks, hey, Lesley, do you still do your continued education teacher training program? Where can I find information on that? Thank you so much. So I'm assuming she's talking about eLevate. Lesley Logan 12:41  Yes, I did clarify. And the answer is yes, she's talking about my mentorship program for Pilates instructors. So you have to have, you have to have done a comprehensive program in that, like, you should have been trained on the mat, Reformer, Cadillac or Tower and Chair, right? The Wunda Chair. Of course, I'd love it if you (inaudible) on the barrels. But like, I'm not worried about you being overwhelmed by the fifth weekend, but you need and then you have to have access to a mat, a Reformer, a Tower, Cadillac, a Chair and a Barrel. So you don't have to have a full studio access. It doesn't have to be classical. In fact, I work with both classically trained and contemporary trained people who are classic, classically curious, classical people who feel like they were like, taught this, like, rigid, you know, culty perfect way of doing Pilates, and they would like to have a little bit more fun. And we just really break down and ditch perfection and get really excited about what Joe gave us and what the intentions were, and free you from thinking you need to have a million fucking cues all the time. And also really help you with your own personal practice. Help you with seeing, help you with patience in your teaching. And so if you go to lesleylogan.co/elevate, you can learn more about it if you do the same exact URL, but add waitlist to it. So lesleylogan.co/elevatewaitlist, you can get on the waitlist for the next one, because this upcoming what year are we in right now? So 2026, is next year is sold out. Sold out. You can reach out to us. You never know what might happen. But 2027 is where we're already we're actually already taking people, taking applications, selling spots. The reality is mentorship programs like this. I have friends who have one who are five years booked in the future. I'm not going out that far. I'm kind of a year in advance kind of person, but if you know you want it then you can plan ahead. So that's what I would say. Speaker 1 14:24  Yeah, awesome. Well, stick around. We'll be, oh, actually. Lesley Logan 14:28  Go to beitpod you want to send us questions. Brad Crowell 14:30  Yeah, you have to join us for all these questions. Your participation is required, or we don't get to ask answer your questions. So 310-905-5534, hit us up or.Lesley Logan 14:39  And I want some fun questions. I want, I want relationship questions. I want family questions. I want career questions. I want some (inaudible) questions. Brad Crowell 14:50  She wants some juicy questions.Lesley Logan 14:51  I want, I want, I want. I also want the gossip that comes with the questions. You could be anonymous. Speaker 1 14:58  Go to beitpod.com/questions, where you can leave a win or a question. Thank you for that. Stick around. We'll be right back. We're going to talk about Amber Fuhrman. Amber Fuhriman is a recovering perfectionist and people pleaser and an attorney who now works as a coach, human behavior expert and podcaster. As a certified trainer of neuro linguistic programming or NLP, and host of the More Than Corporate Podcast. She blends her legal background with mindset and performance coaching to help high achievers push past limiting beliefs and perfectionism. And after years of believing success was about money and titles, Amber has redefined it as freedom choice and building a life that truly feels fulfilling. A lot of relation like a relatability here with her story and just.Lesley Logan 15:43  I know, another guest where it's like, oh, we're, like, just on the same we're on the same longitude, you know, just a different latitude. Like, she's doing something very similar, like it's, we're on the same longitude, but a different latitude, you know, like, like, Joe Allen was doing similar things with the orthodontist. And we do what we do for Pilates instructors and studio owners, and she does what she does for like, other professional it's just very cool. But also I love how our lives can bring a different lens to it, a different focus to what we do. And we I really appreciate her willingness and interest in like, we talk about people pleasing, and we talk about a bunch of stuff, but I just really got excited about talking about people pleasing because, like, how many of our listeners, how many people do we know that are doing things that are people pleasing? Brad Crowell 16:26  Well, I thought her definition of it was, she said, people pleasing is when you consider other people's feelings before you consider your own. And I thought that was interesting, especially because, you know, and then y'all talked about how.Lesley Logan 16:47  Yeah, we talked about see, so, like, I also think that some people pleasers are it's just another form of control. By the way, you can also be you're controlling people's emotions as well, or the outcome of people's emotions. But we, she clarified that not people pleasing doesn't mean being an asshole. Just for the purpose of being an asshole, like it's about instead about being authentic and speaking your truth. So meaning, like a lot of people will go to dinner with a family member on Thursday to people please, rather than which is not authentic, by the way, because you don't want to be there. You're gonna be somewhere else. So you're actually that's kind of, I think you're more of an asshole if you're people pleasing because you're not being authentic. I think that's we should re define people pleasing as being an asshole, a non-authentic person.Brad Crowell 17:28  Not authentic person. Lesley Logan 17:30  Yeah. So she advised, like, what you can do when you're not people pleasing is, like, were the actions that I took in alignment with who I want to be as a human So, meaning you decided to not people please. Someone had a reaction that was not something that you liked like all, that they're upset that you're not doing the thing for them. And so like, you get to ask yourself, were the actions that I took in alignment with who I want to be as a human being? If the answer is yes, then I will not apologize when I'm 100% in alignment with my actions. And you can understand that and accept me for I am, or you don't accept me and like, that is really hard for a lot of people, because, like, I'm gonna lose people. You guys were allowed to lose people in our life. We just are, and it's gonna happen. Like, it's impossible. It's impossible to keep everyone happy with you all of the time. There's just not, there's no way that is going to even be a possibility. And so if you are, if you are actually being authentic in alignment with how you feel and you speak that and someone doesn't like it, you are not in the wrong. They are also, by the way, there might not even be in the wrong.Speaker 1 18:29  I mean, look, you could be in the wrong, but if you are doing this to protect yourself or to stop people pleasing, this is when you have to ask yourself these questions. You know, were the actions I took in alignment with who I want to be as a human? If that's the case, then, then you can confidently move forward knowing that you weren't doing it to hurt them. You were doing it to uphold your own values, right? So if you were doing it to hurt them, then don't be an asshole. But if you're doing it to uphold your own values, that that's different.Lesley Logan 19:00  If you were doing it then hurt them. Sorry. You are being an asshole. But I just think that the more we can understand ourselves, the recovering people pleasers that we are, these are gonna be conversations you have to have with yourself. You're going to have to chit chat with yourself about like, okay, but give yourself pep talk. I want to be this person who speaks my heart, who shares how I feel, who's honest with how and will I will spend time with people, and that is going to upset some people who would like me to have more of me or have me at this thing. But I'm not in the wrong. I'm not an asshole. I'm being authentic and like, they will either come around or they won't. Speaker 1 19:35  Yeah, I really liked when she was talking about the like, toxic positivity, like, fake it till you make it. Where she was talking about, she, basically, I just, she was so frustrated about the idea of it, and she, she was like, don't ever put me in a room with people who believe this, because she's gonna lose her shit.Lesley Logan 19:59  Yeah, I want to be in that room. Actually, is that terrible? I like, I would like her to, like, she's such a good person with words. I would love to and she's a lawyer, so she's so good at articulating. Speaker 1 20:11  I mean she talked about, she talked about, you can't lie to yourself and convince you like you can, but there's dissidence that's happening when you're lying yourself in that way. And she said, the brain doesn't like distance between what is being said and what is truly believed. So, you know, she said, instead of doing that, instead of being like, I'm amazing, I'm beautiful in the mirror every morning, kind of a thing, she said, she advocates for affirmations that acknowledge the gap between who I think I am now and who I need to be in order to accomplish this. You know, I want to be this type of person. I will become this type of person, right? I am becoming this type of person, right? That's different than, you know, like.Lesley Logan 20:49  Like people do I am, I am rich. But if you're, like, barely able to pay your bills, like the brain is, that is not helpful. So I am becoming rich.Brad Crowell 20:57  Or I make decisions that are going to make me rich. Lesley Logan 21:00  Yes, I make decisions that are making me rich. I am on my way to abundance. I am, you know? Speaker 1 21:05  Yeah, I like that. And so it's, it's nuanced. It's nuanced here, you know, but I, but I actually appreciated that, and I thought, oh, that's a cool way to to adjust it, because sometimes it does feel fake, and that's annoying, and that's not, that's not. I have a hard time embracing that too, so I get that.Lesley Logan 21:20  Well, because scientifically, like in behavior science, like the brain, doesn't like dissonance, right? So, BJ Fogg, his sister, she was talking about how, you know, one of the habits, BJ likes to get people to start with from reading his book, it's like every day, get out of bed, you put your feet on the floor, like everybody does this. You can literally start a habit. Tomorrow morning, you put your feet on the floor. You say, today is going to be amazing. Or you can say, I'm amazing, but, like, usually he would say, today's me amazing day. And then you stand up and like, you like, so you want and like, it's a great first habits, a great way to start the day. And she, like, talked to us just like, yeah, so my husband died, and on the day of his funeral, I'm not going to put my feet on the floor. I go today is an amazing day. Because the brain isn't like dissonance, and that's gonna screw the habit up, right? Because it's gonna be like, oh, this is not real. So what she said is, today is going to be as good as it can be, right? And that's an honest thing. And so I think where she's.Speaker 1 22:16  And it's an affirmation, you know, like, still, is putting you on like, a path to see the good in the day. Lesley Logan 22:22  Without it being toxic positivity. It's like, it's an and so I actually really appreciated that because we taught we have a lot of people talk about, like, affirmation and mantras. And hers is like, yeah, so have ones that are that are actually helping you be it till you see it, not that are lying to you about what you are. That's not gonna be helpful. She's just super cool. I mean, I listened before I was on her podcast, because I met her in person for the podcast. I listened to several of her episodes, and I was just like, I feel like I'm learning so much. Brad Crowell 22:48  That's cool. Love it.Lesley Logan 22:49  Yeah, yeah, yeah. And you don't have to put her on faster speed, just gonna be really honest, you can put it on a regular speed, because I had it on 1.75 I was like, maybe we'll take that down a little bit. It's like listening to me.Speaker 1 23:00  That's hilarious. Well, stick around. We'll be right back. We're gonna dig into those into those Be It Action Items that you have with Amber Fuhriman in just a minute. Brad Crowell 23:10  All right, welcome back. So finally, what Be It Action Items, can we take away from your convo with Amber? Oh, I said that differently this time. For those of you who say it along with me, say it along with me. What bold, executable, intrinsic or targeted action items can we take away from your convo with Amber Fuhriman? She said, hey, when you are struggling with overthinking or in or you are struggling with intense emotions, this is really cool y'all. She said, create an SOS list, meaning the list of people that you are flashing the SOS sign to, right? And this list is just two or three trusted people who you can reach out to, and they can be your gauge for you, right, that they can help you when you know you're spiraling out, like if, if you know, for example, if you are like an overthinker and you can't put it into action, and you recognize I'm overthinking again. I'm not acting. I need you to actually just get started. You can text your SOS list, you know, but first ask them if that, you know, they're willing to be on it. But you can develop a specific, predetermined SOS phrase, like Amber said, I'm stuck at the airport, right? And for her, being stuck at the airport is like she's prepping, she's prepping, she's prepping, she's prepping, but she's never taken off. She's never taken off. She's always stuck at the airport. So she said, explain what the SOS phrase means to you, and clarify that if you send that message to your people on the SOS list, it really means I need somebody to check in on me right now. So for example, you know, I imagine it may change over time. You know, what does your SOS mean, right? Especially when Amber's partner died, I imagine it was a, you know, a different reason to be reaching out than now where she's, you know, it's been a couple of years, and she's moving on, and she's running a company and things like that. You know. So she said, it really will help you have somebody check in on you. Who, who you trust to understand like, I need help right now. So when you find yourself in those overwhelm moments, send an SOS to your list. And she said the decision to ask for help actually allows your brain to see solutions. Okay, even if they don't get back to you instantaneously, it will put you on a different path to see solutions, particularly helpful for recovering perfectionists who find it really hard to say, I actually need some help right now. So really cool idea. Lesley Logan 25:35  Something has nothing to do with what we're talking about now, right now. But like my brain went to this person, somebody in China, bought a first class ticket to some Chinese airline, which means that you get to eat in the first class lounge before you take off. And because it's a first class ticket, it's like fully refundable and transferable. So for 300 times, 300 meals, this person would check into the airport, check into the first class lounge, eat for free, and then reschedule their ticket. And they did this 300 times before anyone's like, what is this person doing? So talk about being stuck at the airport, and I just thought, is the food that good? Because the actual like going to an airport, getting into a first class lounge is so annoying.Speaker 1 26:27  Even the food at the Centurion lounge, it's good, but I wouldn't say it's great. Lesley Logan 26:31  And also, not all Centurion lounges are created equal. I like ours, but the L.A. one, you can get it together as can you JFK, just saying, Okay, my big, back on track. Brad Crowell 26:41  Yeah, how about you over here? Lesley Logan 26:43  Recognize you have complete control over your daily decisions. You've complete control your daily decisions. I think we like to outsource decisions like I can't do that because x, y and z, but you have complete control over your daily decisions. And if you're unhappy, you have to dig into the decisions you're making to create that situation. Are you saying yes to things you should be saying no to? Are you staying up late the night before so you feel like shit in the morning, right? So understand that avoiding a decision is still a decision. Oh, avoiding a decision is still a decision, and make different choices to change your outcomes. She also said.Speaker 1 27:22  I think that's been the biggest thing that has changed my stress level is that I would avoid making a decision, but in the back of my mind, it was still I knew I had to address this thing, whatever this thing would be. It didn't matter what it was like, I might like just be unwilling to open a text message from somebody because I knew it was going to launch a whole thing. I got to go down this thing and then I would push it off, and then, you know, or it's like email inbox kind of stuff, too, like, avoid it, avoid it until it's like an actual problem. Yeah, and that was one of the biggest changes, was making the decision to stop avoiding things and to just hug a cactus, as it were. But I love that. I think, I think acknowledging that avoiding a decision is actually still a decision that was super helpful for me.Lesley Logan 28:08  And she said, consider her 90 Day Success Jumpstart Training or join her free Break Your Bullshit Box community. So I and that's on Facebook, if you, if you go there, I mean honest on I went on Facebook the other day, and I was like, oh, wow, look at all these people I can unfollow. Thank you for acknowledging yourself, sir and sir and you so anyways. But I just thought this is such a bright, wonderful, honest and maybe a little maybe you feel called out, maybe you feel called out, and maybe you need to, because you got to break your bullshit. You know. And I just think a lot of us the what's getting in the way of being it till we see it is people pleasing and telling ourselves that we don't have control over certain things, some things you do, and we just gotta be honest about that. So, share this with a friend who needs to hear it, especially the people pleasing one, because those people can bother your life too. And until next time, Be It Till You See It. Brad Crowell 28:56  Bye for now.Lesley Logan 28:58  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod.Speaker 1 29:40  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell. Lesley Logan 29:45  It is transcribed, produced and edited by the epic team at Disenyo.co. Speaker 1 29:50  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi. Lesley Logan 29:57  Special thanks to Melissa Solomon for creating our visuals. Speaker 1 30:00  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time. Transcribed by https://otter.aiSupport this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Attorney and success strategist Amber Fuhriman joins Lesley for a raw and empowering talk about perfectionism, people-pleasing, and the hidden fear behind our need for clarity. Amber opens up about how achievement became her coping mechanism and how trauma can disguise itself. Together, they unpack toxic positivity, hyper-independence, and what it really means to redefine success on your own terms. You'll walk away with Amber's SOS system to ask for help before burnout hits.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast https://lesleylogan.co/podcast/. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co mailto:beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe https://lesleylogan.co/podcast/#follow-subscribe-free.In this episode you will learn about:How people-pleasing can quietly sabotage your goals and boundaries.Why success and busyness often mask deeper emotional pain.How “seeking clarity” hides perfectionism and fear of making mistakes.The real cost of toxic positivity and how to embrace hard emotions.How Amber's SOS system helps you stop overthinking and take action.Episode References/Links:Break Your Bullshit Box Facebook Community - https://www.facebook.com/groups/morethancorporateAmber Fuhriman's Website: https://www.successdevelopmentsolutions.com90-Day Success Jumpstart - https://jumpstart.successdevelopmentsolutions.comRory Vaden's TED Talk - https://youtu.be/y2X7c9TUQJ8?si=yV69LFYhwgBlc4zYTiny Habits by BJ Fogg - https://a.co/d/0MOylqVGuest Bio:Amber Fuhriman is an attorney, success strategist, and speaker who helps high achievers create success aligned with self-awareness and authenticity. She is a certified Trainer of Neuro-Linguistic Programming (NLP) and uses mindset and communication tools to help clients overcome perfectionism and fear-based decision-making. Amber hosts the Break Your Bullshit Box* podcast, where she leads honest conversations about leadership, mindset, and the courage to live fully. Her work focuses on helping professionals bridge the gap between external achievement and internal fulfillment. Through her coaching and speaking, Amber empowers others to define success on their own terms and take purposeful action toward it. If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. https://lovethepodcast.com/BITYSIDEALS! DEALS! DEALS! DEALS! https://onlinepilatesclasses.com/memberships/perks/#equipmentCheck out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSox https://onlinepilatesclasses.com/memberships/perks/#equipmentBe in the know with all the workshops at OPC https://workshops.onlinepilatesclasses.com/lp-workshop-waitlistBe It Till You See It Podcast Survey https://pod.lesleylogan.co/be-it-podcasts-surveyBe a part of Lesley's Pilates Mentorship https://lesleylogan.co/elevate/FREE Ditching Busy Webinar https://ditchingbusy.com/Resources:Watch the Be It Till You See It podcast on YouTube! https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gLesley Logan website https://lesleylogan.co/Be It Till You See It Podcast https://lesleylogan.co/podcast/Online Pilates Classes by Lesley Logan https://onlinepilatesclasses.com/Online Pilates Classes by Lesley Logan on YouTube https://www.youtube.com/channel/UCjogqXLnfyhS5VlU4rdzlnQProfitable Pilates https://profitablepilates.com/about/Follow Us on Social Media:Instagram https://www.instagram.com/lesley.logan/The Be It Till You See It Podcast YouTube channel https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gFacebook https://www.facebook.com/llogan.pilatesLinkedIn https://www.linkedin.com/in/lesley-logan/The OPC YouTube Channel https://www.youtube.com/@OnlinePilatesClasses Episode Transcript:Amber Fuhriman 0:00  If you took away our names and our identities and our genders and you looked at just the dots that were important to our identity, we both had a history of suicide in our family. We both lost our dads at the age of 18. We both had siblings that we felt like relied on us. There were these things that were identical to who we were, yet I went to law school and he went to jail. He became a drug addict. He has turned his life around now, and he's clean and sober, yet people look at him and they say, you're such a screw up. And people look at me and they say, you're so successful. What they don't realize is we were numbing the same thing. Academic accomplishment was my numbing mechanism. If I did enough, if I focused on something else, then I wouldn't have to feel what I was going through.Lesley Logan 0:49  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started. Lesley Logan 1:32  All right, Be It babe, get ready. This interview, we go on the best journey. It's so good. The Be It Action Item was great. There's also some really good action steps to take within the interview. Amber Fuhriman is our guest today, and I wanted to have her on because I got to be on her amazing podcast. And I loved her questions so much. I loved her responses. I loved the conversation. I was like, she should be on this show, because if anyone's been being it it till you see it, it's her, and we talk about people pleasing and perfectionism and success. And I just think you're going to have a really great time. I think it's going to be really eye opening. Pay attention to the SOS thing. I think that's a killer. And let me know what your takeaways are. I want to hear about it. So here's Amber Fuhriman. Lesley Logan 2:10  All right, Be It babe. Get ready. I know this is going to be a great conversation, because I've already had the pleasure of meeting this woman on being on her podcast, and we could have gone on for hours. So I just decided, well, let's just continue the conversation over on my podcast. Amber Fuhriman, can you tell everyone who you are and what you rock at?Amber Fuhriman 2:27  I'm so excited to be here, and I agree with you. We could have talked forever, and you just meet people. It's crazy we're both in Vegas, because I think our response was, how have we not crossed paths? Like, how is two amazing people that it is fantastic not met before now, so I'm so excited. To sum it up, I'm a recovering perfectionist, a people pleaser that is learning how to not people please. I'm an attorney, a, it's a struggle, man, the struggle bus is big on the people-pleasing train, right? Yeah. I am a attorney, sometimes in recovery, sometimes not. And I do coaching and human behavior and podcasting and all of the things.Lesley Logan 3:05  Oh my gosh. I think everyone their ears perked up when they heard, oh, you're a recovering perfectionist and a recovering people-pleaser. like, hi, who are you, like, we're listening? Because the people-pleasing, looking to start there, it is really hard. And I think it's like, I think some people don't even realize they're people-pleasing. I think that they think they're being kind.Amber Fuhriman 3:24  Yeah. I think that's so true, and I also think we don't, we've never been told to talk about it, because people-pleasing is what we were told we were supposed to be as not even just women. I mean, I do think women have it more than men, but I don't want to exclude men from the conversation of people-pleasing, but I do think that we as women were told that our job is to be there for other people. We are traditionally put into nurturing roles. I remember being the only female attorney at the criminal defense firm I worked at before I started my business, and we had a really sensitive case, and I remember them coming in and saying, Amber, we need you. We need a woman's touch. And I said, you, and you asked me, like, have you not met me? Like, I'm so rough around the edges. If you need somebody that can nurture this poor woman, I should be your last choice. I can look at six men that will do a better nurturing job than I will, but there's this perception that we're just supposed to take care of other people.Lesley Logan 4:20  Yeah, yeah. And it's like, can you, do you know, like, what are, in case people don't know, what are some signs that they are a people-pleaser? Do you have that off the top of your head, like?Amber Fuhriman 4:30  Yeah, I think the one that's coming to my head the most right now is that you care about what somebody else is going to feel about your actions more than you care about what you're going to feel about your actions. So you go to say something or do something, and the first thought you have is, but what will the other person think? And I am, I want to clarify that there's zero part of me that's telling you to go around being an asshole, just for the purposes of being an asshole, but if your authentic self and you speaking your truth and who you are, is going to piss somebody else off, then let them fucking be pissed.Lesley Logan 5:05  Oh, okay, so here, my mind went so many places, because one of the things that, we coach Pilates studio owners a lot, and so we're small business owners, and, like, also just in life, go out, and I like talking to small business owners, and it is amazing how many people, like, don't want to change their policies, don't want to charge for a late cancelation and won't raise their rates because they are so concerned with how it's going to affect the other person that it's actually affecting their business from making the money it needs to make for them to stay in business. And it's like to your point, of course, I'm not an asshole who doesn't care how they feel, and I don't want to lose them as a client. But also, if I don't make enough money doing this, when I am working with clients, they are taking a spot from someone who could pay me so that I can actually provide for my family, so I cannot put their feelings so far ahead that I'm actually suffering.Amber Fuhriman 5:53  Yeah, and I don't think we think about it that much right, like if I am speaking my truth and I'm being me, and I'm being authentic to who I am, and that upsets somebody, and I think, oh my gosh, I can't say that, because they're going to be upset. Are they putting the same thought process into whether they're asking me to be somebody different than who I am? Right? Why is it that we are the ones that have to adjust and and I know this is going to trigger some people out there, so you're welcome and I love you, because the reality is one of my favorite sayings is that your actions are all about you, and their responses are all about them. So whenever I have somebody who responds emotionally to something that I'm doing, the first question I ask myself is, were the actions that I took in alignment with who I want to be as a human being. Do I need to adjust something? Are they rightfully upset? Did I act out of alignment with who I am? If I did, then I have some apologies to make. I have some internal work to do. I have some questions to ask, but if I can look back and say I am 100% congruent with the actions that I took, and yes, I want to repair this relationship, and I will be there for you when you're ready to have a conversation, but I will not apologize when I am 100% in alignment with my actions. This is a conversation you get to understand and accept me for who I am, or don't accept me, and it is a beautiful place to get to, but it's not easy. Lesley Logan 7:17  Yeah, thank you for clarifying, like how you can self-reflect, to just address and also double check what you're doing. Because I think especially if you are trying to not people-please as much, you're going to need that set of tools to help you get there, because you're going to have people who get pissed off. The first people who get pissed off are your close family and friends who will get that's who you're people-pleasing for so many years are not going to like when you start acting different.Amber Fuhriman 7:43  Yeah and I think family and friends is the hardest, because they're going to support you the least by nature, which is not all their fault. It's human behavior, right? We exist. So for the people that are listening, there's this term that I love in NLP, called perception is projection. And basically what that means is we project all of the things about ourselves out onto the world. So everybody that we come in contact with is meant to teach us a lesson, positive or constructive about ourselves, right? So we can only see the world as we are. So when we start making positive changes in our life, when we start becoming the next version of who we are. We are fucking with the perception that our friends and family have held of us for a really long time, and that messes with their identity, because now they're faced with, do I level up or do I stay and leveling up takes courage and getting out of a comfort zone and something that not everybody's ready to do. So when they're faced with that choice, sometimes it's easier for them to try to convince you not to change than it is for them to face their own bullshit of whether or not they're going to be willing to join you.Lesley Logan 8:54  Oh my gosh. Everyone rewind. Hear that one more time. It was so good. It's so good. We can keep going on this path. But I also wanted to say, like, maybe let's go on a journey with you. You like, have you always wanted to be a coach? Did you always want to, like, dive into helping people with success and things like that? Or was like being an attorney, like the thing you wanted to do? Like, what's the journey that got you to where you are today, podcasting and helping people like you do?Amber Fuhriman 9:18  Yeah, the answer is neither. So I will say that going to law school was a trauma response for me, and because it was a trauma response, the question I hated the most was, what made you decide to go to law school, or why did you go to law school? Because I never had an answer. For me, I grew up in, I was born in the '80s, grew up in the late '80s, early '90s. So I say that because that period of time, for those of us who were raised there, we were taught that we put in enough hard work and there was this level of payout that's gonna come at the end, right?.Lesley Logan 9:50  Oh yes, yes, you work hard and you're going to get rewarded, also. Amber Fuhriman 9:54  Hard work pays off, I fucking hate that phrase. Lesley Logan 9:56  If you add that, if you add a layer of religion in there, the same thing, like, there's a lot of gold at the end of all of this for the people who do everything perfectly right, and work harder than yesterday. And you know what? Also, also, you should do 110% at work just to prove that you deserve the paycheck you're getting, and then be happy that they didn't fire you and not give you, like, like, all these different things. But anyways, keep going.Amber Fuhriman 10:24  Yeah, yeah, no. So, so you get it. And then the second part of what I'm about to share is the reality that we often say what it is we want to have, but we don't articulate the reason those things are important to us. And so we never understand and get to make the connection of whether what we think we want is actually going to bring the payout that we think it's going to bring. So let me bring this down a little bit for you. So I grew up in the world where money equaled success, success equaled happiness, and I was in so much pain. So I talk about this in my book, when I decided to go to therapy in 2016 and decided is an overstatement, when I was suffering from panic attacks and had no choice but to go to therapy because I couldn't breathe, in 2016 it was the first time I had ever heard the term abandonment disorder. I didn't know what that meant. And then I started looking back at my life, and I started experiencing death for the first time at the age of seven. My cousin, I had two suicides in my family before the age of 14. My dad died when I was 18. Like our brains don't comprehend that somebody died. They just comprehend that somebody's gone, right? So for me, I was just so used to people leaving me that it created this belief that people aren't going to stick around, and I've got to be super hyper independent, along with that, after my dad passed away, when I went to a grief counselor for the first time, the first thing they did was try to put me on antidepressants. And I never wanted to be medicated, so in my brain, that connected if I talk to anybody about not being okay, they're going to medicate me, and I don't want that, so I just pretended I was good, until I couldn't pretend anymore. After my dad passed away, I failed out of undergrad. I was the first person in my family to go to college. I really struggled with this idea of grief and success at the same time. So when I was at my rock bottom, I thought, something's got to change. I've always loved legal thrillers. I fell into the trap of thinking that life as an attorney was a John Grisham book, which it is, sadly not. My dad and I talked about me going to going to law school. He thought I'd really like it. He was no longer here, so it was kind of a connection to him. But most importantly, it's the only way I knew to make six figures, and that money equals success. Success equals happiness. Happy people don't feel pain. So in 2016 after I'd gone to law school, I'd made my first six figure income. I had the respect in my profession, and I still hurt. I didn't know how to breathe, and that's when my panic attacks started. It was learning the human behavior behind choices, healing from my own choices, uncovering and dealing with the masks that I put on throughout my whole life as I saw the benefits of that. That's when coaching kind of opened its doors to me.Lesley Logan 13:22  Wow, thank you for that whole journey. And I think I can, I don't, I don't have, I didn't have the grief part of it in my childhood, but I definitely had the hyper independence, like, you know, I, I, there's pictures of me as a little girl, like, making my own breakfast, because my dad was, like, very into, like, build a bit, like, you have to be able to take care of yourself. And like, so like, as a three year old, like, the bowl of cereal was poured and the milk was in the fridge, and I had to grab the milk from the fridge, it's already poured in a cup for me to fill my bowl. And, like, I love the independence it taught, but also, layered with that whole, and my parents for good reason, like, they live in a small town. They do not have money. So if they're like, if you want to have a life that's not like this, you have to go to college, because college is going to guarantee a paycheck.Amber Fuhriman 14:12  It's so comical now, right?Lesley Logan 14:13  It guaranteed a lot of student loans. I'm glad, of course, I'm glad I went. I would not be here today had I not gone on that journey, because I don't believe anything happens without happening for us, but because I'm but I did laugh as like in the 2008 recession, when I was a full time Pilates instructor that is not why I went to school for, and I was like, well, this $700 month student loan bill sucks, but I wouldn't have found a Pilates had I not been there. So, like, all these different things happen for the way they go. But it took me a really long time, and I'm still learning today, it's probably the thing, the hardest thing I'll ever have to learn is like, I cannot do it all alone. So I'm constantly thanking my team. I'm constantly thinking, my team. I have to remind myself, my team. And then when things go wrong, I have to the my first reaction is like, I could have done it better, and I have to go, no, I could have explained it better. I could have, maybe I could reflect back and see where I could have checked things more. I could have. But, like, I that hyper independence is a really hard thing, I think for a lot of women, because what they do is they just do everything themselves, and then they're burnt out and they're pissed off, and they'are resentful. Amber Fuhriman 15:19  Yeah. Yeah. And I think so when you say I could have done it better, you're saying you could have done it better than the team or better than. Lesley Logan 15:26  Myself. I could have done it better myself. Amber Fuhriman 15:27  You could have done it better yourself. Lesley Logan 15:28  Yeah, which is not true, because I can't even do, I can't even like, do technology myself, so.Amber Fuhriman 15:34  Right. And I fall into that often. And the reason I asked for clarification was because I wanted to make sure I understood what you meant. And maybe we could have, right, done it better, but we can do it better once, and then they get to be better at it by doing it over and over again. But I think more importantly, have you ever heard Rory Vaden's TED Talk, Procrastinate on Purpose? Lesley Logan 15:56  Yes, yes. Amber Fuhriman 15:57  Oh my gosh. I love this so much. And one of the things that he says in there that really sticks with me is by saying yes to one thing, you're saying no to an infinite amount of other things that you don't even know yet. So when we say I could have done that thing better, maybe that's true, but what is the thing that we actually did better that we wouldn't have been able to do had we focused on that thing that we might have done better? Right?Lesley Logan 16:20  Yeah, yeah. I think that's so good. And I think, like, we, I, we all have our things that we are overcoming. And like, it'll think you, you're in the coaching world, so, like, maybe you can address this. I think the perfectionist in us, and in all the people listening, is that, like, we should get over it. And I've determined, or come to some comfort thinking that, like, nothing you're ever over it, you just get quicker at identifying that you're in it and that you have to deal with it. Amber Fuhriman 16:49  What is it, the perfectionism? Lesley Logan 16:51  The perfectionism or the thing that you're like, whatever your whatever your trigger is, so like, the hyper independence, or the people-pleasing, or it's not that you're like, you just like, overcome it and it's behind you and you'll never do it again. It's like, I think that, like, it still comes up in different levels or different ways, and you have to go, oh, I recognize it a little sooner. Like, instead of it taking days for me to get over it, like, whatever it is, like, I it takes me an hour, or takes me five minutes, I go, oh, that's me falling into that trap again.Amber Fuhriman 17:20  Yeah, I think it's so important to focus on that, because one of the things that we do in our trainings is we help people with some emotion-related conversations, which is basically every conversation we're ever going to have in life. So when we think about some of these perfectionism and people-pleasing and even overthinking or lack of delegation, or whatever the behavior is, usually that is tied to some emotional response that's usually tied to anger, sadness, fear, hurt or guilt, which are five major emotions. Normally when we're talking about what, what the purpose is of these behaviors, we can tie it back to one of those five emotions. So as we do the emotion work, the behaviors start to shift, and one of the biggest ones is fear, right? I'll ask people, what's the purpose of not delegating? Well, I'm afraid it won't get done as good if I do it, or I'm afraid like somebody will see it and it won't be mine, and then that'll trigger this imposter, or whatever it is, right? So when we're talking about this, understanding what we're actually feeling when we experience those behaviors is so incredibly important, so we can deal with those emotions, but I think also being able to tap into what the purpose of those behaviors are. So whenever somebody that I'm working with has a behavior like perfectionism or lack of delegation, or whatever the it is, I'll ask them, what's the purpose of this? And they're like, well, it doesn't serve a purpose. And my response is always, it must, or else you wouldn't do it, because every behavior has an intention. So what is it that you're gaining or avoiding by doing these behaviors, because that's where the real work is done.Lesley Logan 19:03  This, as a habits coach that's the same thing, like BJ Fogg, who I study with, he said there's no such thing as a bad habit, because every habit serves you. If you don't like a habit that you have, that's okay, but there's no there's they're not good or bad. It's just, like they all either they're providing certainty or safety or there's a actual positive feeling you're getting from it in your brain, even if you don't like that you do. If you don't like that, you scroll. There's something that you're getting that's a dopamine hit that your brain is like, this makes me feel good. Now, to unravel that, we have to figure out what the prompt is, and we have to figure out, you know, how do we get that same, a similar feeling with something else that you actually do want? But I, thank you for (inaudible) that journey. Can I ask, like, I think, like something that stuck out, and we don't have to talk about this, if you don't want to, but like, you mentioned that like going to law school is like a trauma response. I feel like most people wouldn't think that like going and taking yourself to school would be a trauma response. I guess I'm wondering, like, what are, what are some trauma responses that people might not realize that, like, that's a trauma response they'd be doing. Like, can we talk a little about trauma responses?Amber Fuhriman 20:06  Yeah, absolutely. And I'm an open book, so I will go anywhere you want to go. So let me give an example. This is when I started to realize that it was kind of a trauma response. I have a really good friend of mine that I did a podcast interview with about four years ago, when I first, first started my podcast, he's one of the first people that I met in the personal development space, and one of the reasons we connected is because we had so many similarities in our life. So if you took away our names and our identities and our genders, and you looked at just the dots that were important to our identity, we both had a history of suicide in our family. We both lost our dads at the age of 18. We both had siblings that we felt like relied on us. There were these things that were identical to who we were, yet I went to law school and he went to jail. He became a drug addict. He has turned his life around now, and he's clean and sober, yet people look at him and they say you're such a screw up, and people look at me and they say you're so successful. What they don't realize is we were numbing the same thing. Academic accomplishment was my numbing mechanism. If I did enough, if I focused on something else, then I wouldn't have to feel what I was going through. And I think that we fall into this trap of thinking that because our and I'm really careful when I compare this, because our addiction is socially acceptable. We convince ourselves that it's healthy, right? But it's not. We're still numbing. If you're I mean, obstacle course racing that I did for a really long time was a numbing mechanism for me when law school didn't work. At some point in time, we get to feel the feels. At some point in time, we get to just be human and be enough without feeling like we need to be or do or become something more when we feel that way, when we feel like I am enough right now, then the things that we want to do and become become additional exciting opportunities for us, instead of the thing that is going to fix us or heal us. And I think that's the difference. So when we, when I look at law school as a trauma response, the only reason I can say that it was one is because I didn't go to law school because I wanted to go to law school. I went to law school because it was supposed to fix or stop the pain of something, and anytime we do one thing because it's supposed to make us not hurt, I think that there's some trauma in there, and that doesn't mean it's a bad thing. It just means that we get to take it for what it is.Lesley Logan 22:46  Yeah, I think, my yoga teacher was I interviewed on my podcast, and his he was talking about, like, everyone's label things as good and or and bad. And he's like, that's just not really how it works. He's like, you can't have happiness without sadness. You can't, like, all these things have to exist for you to feel happy. You have to have felt pain. Like, that's the only way you can do it, which I think is really interesting, that we were taught like, success equals happiness and happy people don't feel pain. That's not true. But he also said, like, you know, in our society, we tend to think, oh, someone who drinks wine at the end of the night is numbing, and that's bad. But actually, like, there's been a lot of people who have even said like Mindy Pells, he said it there's someone else who's like, if that glass of wine helps you relax after a hard day and allows you to connect with your family, allows you to talk to them and to be fun, it might not be bad. Now, if it's you're doing it every night, too numb from the pain of work and also ignore your family, then it's not really serving you. Then it's so like, we do have responses to things, and as long as we're evaluating like, how is this actually serving us? Is it serving us? Is it actually serving the people that we say we love? Then we can't we need to stop being so hard on ourselves about some of the things that we're doing and that some things that we might not deem healthy aren't really healthy. Because I actually really liked that you told that story. You know, I have a real, after living in L.A. and living around unhoused people for as long as I did, just it's really, it's like nails on a chalkboard when someone says that they're lazy, why don't they go get help? Why don't they use resources? And it's just like we have no idea what their life was that led them here. Most people who are mentally healthy do not choose to live on the streets. You know, like, most people.Amber Fuhriman 24:27  And only that, like, I love that we went here, and I'm gonna piss some people off here in just a minute. So remember, you love me. I just did a keynote in Nashville in March, and my keynote is, every victim needs a villain, and it's so easy for us to look at people who live on the street as being a victim and be the person that's like, why don't you do this, or, why don't you do this? What about the person that wakes up pissed off at their job every single day and doesn't take control of their life? What about the person that wakes up and doesn't run their business the way that they want to do or that they could in order to make more money? What about the person that wakes up without good relationships with their family and then allows those relationships to destroy them inside? Because they have a roof over their head, doesn't mean that they're any less of a victim than anybody else. So we get to sit back and say, yeah, it's really easy for us to sit here and judge this type of victim, because we can look at them and we can identify that they are not societally acceptable. But your type of victim, whatever it is you're a victim of, because I promise you, every single person is a victim of something. It's a lot less easy for us to look internally and say what am I not taking control of in my own life?Lesley Logan 25:40  Yeah, Gosh, what a great TED Talk. And also, like, I think, like, what came to my mind is, like, a lot of people are like, well, my problems aren't as bad as so it's not that big a deal.Amber Fuhriman 25:50  And that works double sorted wise, right? Yeah, because, number one, my problems aren't as bad as this, so I don't need to deal with them. It's really unfortunate because the person who is living unhoused didn't wake up one day and live unhoused. There were not that bad problems that started it right. But second of all, the other side of that is when it comes time to become something great we also use that to say, well, my life didn't have the transforming moments because my problems weren't that bad, so I don't have anything to share with the world. So we get to just stop comparing ourselves in general, and say there's this thing that I don't like about what's going on right now, and regardless of whether somebody else has it worse, I still get to deal with this thing. And I want to tangent just a little bit, because you mentioned something earlier that I want to make sure that we dig into, which is the success happiness thing and it's toxic.Lesley Logan 26:46  You're reading my mind. Yeah, we're going here next.Amber Fuhriman 26:50  Toxic happiness and toxic positivity culture that some people live in, like I absolutely despise affirmations, the way that they are traditionally taught, which is stand in front of a mirror and tell yourself you're pretty until you believe it. Because this fake it till you make it mentality doesn't work. And if I don't think that I have self-worth, and I don't think I'm pretty, and I don't think like that I'm capable of whatever, then standing in front of a mirror and lying to myself about it isn't going to do a goddamn thing, except for convince myself I'm a liar, right, right? Lesley Logan 27:21  Well, the brain doesn't like distance, so you can't, that's why this is not called fake it till you make it, right, like, that's. Amber Fuhriman 27:26  Yeah, which I love. I love. So we get to pay attention to what that voice is. When you stand in front of a mirror and you say, I can have a seven figure business. I can have an eight figure business. What does that voice tell you? Because instead of just telling that voice it's wrong. We get to understand where does that voice's beliefs come from, and heal whatever that is that makes us believe that. So, and I'm not saying like so, the best way that I've ever seen affirmations done is to say this is who this is what I want to accomplish. This is who I need to be in order to accomplish it, and this is who I think I am now, so that you can see the gap between them to become it, and then your affirmations become things about yourself that you are in control of, that you are committed to being in order to level up to that next step of your life. So that's the first side. The other side is this toxic positivity and happiness. Like, if somebody else looks at me and says just think happy thoughts. I'm going to shove them through a glass window. Like, so I want people to hear this, because especially in the clickbait side of personal development, there's like, just feel better about yourself. Yeah, that's great. Like, thanks for the million dollar advice. Lesley Logan 28:38  It's like when someone says, well, you know, calm down. It's like the same, the same visceral response happens, I think, like, there, as we know, as you and I know, on the other side of things, yes, you can always look back on a rear view mirror and go, that shitty situation was a great thing to help me pivot. But while you're in the shitty situation, what you don't need to hear is just think happy thoughts. This is going to be great, like this is no no one needs to hear that from you. They can come up with that themselves, but at first they do have to feel the feelings of the shitty situation.Amber Fuhriman 29:16  Yeah and when I hear that, so the one for me that really resonates, and the reason I laughed is because when I was suffering from panic attacks, I would love it when people would say, Amber, just breathe. And I'm like, have you ever had a panic attack? I'm telling you, that's what I'm not capable of doing right now. Like, I would love to just breathe. You make it sound so simple. I like it takes every thought that I have in every ounce of focus to get air in my lungs right now. So just breathing doesn't seem as easy as you make it sound, but I think the other side of this just think happy thoughts, comment that you made is it makes us feel like we're doing something wrong, or that we are wrong because we're not okay. And it is okay to not be okay, it's just not okay to stay not okay, right? I got a. Water bottle at a conference I went to once that said nobody drowned by falling in the water. They drowned by staying there. So like we get to acknowledge like I'm not okay right now, how long am I going to allow myself to not be okay, and where do I need to be and who do I need to be around in order to be okay? So in this, in this vein, I encourage all of my clients to create an SOS list. And I actually encourage them, if they have an iPhone, to go into their text replacement and come up with an SOS phrase and replace SOS with their SOS phrase. So for example, mine is, I'm stuck at the airport because my so my SOS moments are normally overthinking. And I remember talking to a good friend of mine, and I was venting about what direction I was going to take my business. And I was tired of constantly feeling like I was having the same conversations about growth and not taking action and all the bullshit. And I said you know what I feel like? I said, I feel like I'm stuck at the airport. And she says what do you mean by that? And I said, I feel like somebody has given me an all expense golden ticket, paid vacation to anywhere that I want to go in the world. All I have to do is pick the plane that I'm going to get on. But instead of actually choosing a plane, I'm standing in front of the departures board looking at which one that I want to do, over analyzing every decision, and then I become Tom Hanks living in an airport, right? So for me, any choice I made would be a better choice than what I'm doing right now, but I'm so overthinking it that I can't express what I want. So I think that what's important is when we're in those moments we are sometimes so in our thoughts that we don't know how to ask for help. So if you have that close knit group of friends that you can say you are on my SOS list. If I text you and say I'm stuck at an airport, I am in my shit. So whatever your phrase is, what you'll find, and what's beautiful is that the moment you send that message, your brain knows that it's okay and you will normally have the answers that you're looking for before they even call you back. It's that decision to ask for help that allows your brain to say, okay, now I can see solutions. So if you if you find yourself in those places, pick two or three people, reach out to them, get their permission, I'm going to put you on what's called My SOS list. This is my SOS phrase. This is what it means to me. If I ever send this to you, it just means that in that moment, I really need somebody to check on me because I don't know how to ask for help.Lesley Logan 32:32  Oh, my god, that is so good. And I love that so much, because it makes me think of like Brené Brown said, like, I have five people. I have a name of five people in my life whose opinions of me matter, and they know that their opinions may matter, and if I have bad feedback or something comes up, I look at that list and it's like, okay, well, they're they're not my five person list. So who are they? So it makes me think of that. It's like having these lists of people that can help us, because it is, it is hard to fall in the water, not judge yourself for falling in the water, not get frustrated that you're back in the water and then, and then you're like, okay, I get to feel my feelings, and then somehow it gets becomes a habit, and you're still in the water, right? Like, so I really do like that like, we get to fall in the water, we can actually feel these feelings, and then when we're ready to get up and ask, like, we have a way of asking for help, which isn't like, I need help right now, because that is so the recovering perfectionist in the world, like that is like you that's like a that's a four letter word is I need (inaudible). Amber Fuhriman 33:30  Yes. Well, because a lot of this perfectionist thing comes from, you know, everybody's different, so I hate lumping behavioral traits into this is where they come from, but I've seen some trends, and a lot of it comes from believing that we had to be something in order to be valued and loved and worthy of connection, right? That just ourselves wasn't, so if we are imperfect, that means that we're unlovable, and I find that there's a lot of that connection between perfection end. And then the other thing that I love right now is the word clarity, that, because I see that everywhere, and I remember my coach telling me. Lesley Logan 34:10  (inaudible) having an authentic moment, clarity is. Amber Fuhriman 34:12  Yeah, yeah. Like my coach kept saying, so when are you going to take action? And I said, I just need some clarity. Just need some clarity. And I didn't realize how much I said it, and I'll never forget her telling me, Amber, you realize clarity is just the word perfectionist used to not use the word perfection. I'm like, I hate you right now, and I love you.Lesley Logan 34:29  I have a coach who said certainty is perfection in disguise. I'm like, fuck you. You're right. Like, like, I need it. Amber Fuhriman 34:39  I hate it when you're right. Lesley Logan 34:41  Yeah. You're like, I know that. I knew that. Amber Fuhriman 34:44  So, there's this, there's this video. This is what I feel like when I talk to my coach sometimes, there's this video of a little boy. I'll have to send it to you, and you can put it in the show notes. It's hilarious. A little boy, and you know those slides that we grew up with, like, not the safe ones that kids have today, but the metal ones that you were either going to burn your ass on when you go down, or you were going to end up bruised because you went so fast that you hit the gravel. Yeah, we didn't have those soft, padded, black, safe surfaces that kids get now. So I was watching a video of this little, maybe six year old boy, and he's walking towards this death slide that we grew up with, and he's carrying a blue toboggan behind him, and you can see that in his little six year old boy brain, he's going to climb up the stairs of the slide and ride the toboggan down this metal death slide. And his mom's videoing, and I love this so much, because his mom says, if you're going to be stupid, you better be tough. And his response is, I know you told me that lots of days. And so like I feel like every single time my coach says something to me that makes sense, I'm like, you tell me this all the time. I know I'm still going to take my blue toboggan up my death slide and figure out how this works in my own damn choices. And then you and I are going to figure out how to fix the outcome, right?Lesley Logan 36:07  Oh, my god, please send it. We have to link it. And also it's, it's, well, I mean, so as applied instructor, I was teaching someone in my group who's in my mentorship program who's trying to up level her teaching, and I was giving her some breakfast, like, I know, but like, I should be able to do it by now. And I'm like, okay, hold on. Like, I know that you know what the exercise is supposed to look like. I know that you've been doing this for years, and you, your body has been able to cheat its way through this. And I also know that you signed up to no longer do that. The problem is that your body wants to do the easiest thing, because it's just that's it's trained to conserve calories. It's literally trained to conserve calories. So we know that the new way, the better way, the more the stronger way, the more connected way is better. But to rewire our brain to do it that way, to do it that way is going to take more calories. So our body wants to do the easiest way. And I think, like us, you know, use clarity or certainty or have these other the perfectionist person of us is like, okay, I'm not. I'm going to work on being imperfect. And then our brain's like, oh, look at this thing over here. This is a great way to, like, hide out and take notice, because it's harder, it's more calorie-consuming. It's more awareness. It requires more thought to actually not like, to actually live in that imperfect place, and like be willing to make a mistake or be willing to get on the wrong flight, or be it requires more calories. So our brains and bodies are very good at sneaking around and taking shortcuts.Amber Fuhriman 37:41  Yeah, I love it. And one of the things that's coming to my mind right now, and I think I'm going to go do this. I've never done it before, and I think I'm going to, and I would encourage some of your listeners to do it and let me know how it goes. I want to leave my house without a plan one day, and I just want to, like, find out where I end up. And maybe, since we're both in Vegas, we can leave our houses without a plan together and just figure out what choices present themselves to us and where we end up when we don't have a expectation of how our day is going to turn out.Lesley Logan 38:12  Okay, we're, we're setting a date to do this. I have three months in town, so let's set a date where we do this, and then, and then we'll have a date the next day to talk about it.Amber Fuhriman 38:21  To talk about it, right, like, what opportunities do we miss? And I'm not telling people they shouldn't plan like my my schedule is like, completely planned out because it's important to but I also think that every now and then we need days where we just figure out where we would end up if we didn't have expectations about what the day would look like, what would we say yes to, and what opportunities do we miss when we're so focused on something else?Lesley Logan 38:46  Because, I mean, like when we go on vacation, some people can't have a vacation day that's not over planned. My husband, I went on vacation earlier this year after our big tour. Our tour was 8000 miles, like 22 cities, 47 events. Like every day is planned out. Otherwise we don't make it on the tour on time. So we have a vacation that's planned after every tour. And I took him to this hotel I love, and we literally laid by the pool, and I got so I read two books, and I got so bored. I was okay, I'm really bored now. It'd be a good time for us to, like, do something else. And he's like, what do you want to do? I'm like, I don't know. Why don't we just drive into town and see what we see. And like, had the best time wandering around a town, you know. But like, like, we do this when we're on vacations, ideally, you relax and you have but like, we don't ever do it like, on a on a day that normally we planned out or in our own towns. It makes me think of artist dates I'm in. I love it.Amber Fuhriman 39:35  Yeah, let's do it. I also want to share for those of like, because we've talked so much about perfection, I love, and I would encourage, if your listeners are artistic, they can they can do this, or they can go, like, find a picture on the internet. But whenever a friend of mine or a client of mine talks to me about perfection, I'll ask them to introduce me to their unicorn, and they'll be like, what are you talking about? And I said, Well, if we're gonna talk talk about things that don't exist, then we might as well talk about unicorns, right? So, like, just think about, like, we would never say, I can't go do something today because I have to take care of my unicorn. Everybody would be like, that is out, like, that's so dumb. Like, unicorns don't exist. Exactly, exactly, my friend.Lesley Logan 40:20  Okay, I have one more question, because I would love, I mean, I get, I feel like I get this asked all the time, and we brought up success, enough like, how, how do you define success now? Because I'm assuming it's changed since it's no longer get rich to be happy and not feel pain.Amber Fuhriman 40:38  Yes, it has absolutely changed. Yeah, freedom, which I know really isn't a definition. I love when people define words with other non-definable words. So I'll go a little bit deeper on that. For me, I love knowing that if I wanted to pick up and go to Nashville for a month, I can pick up and go to Nashville for a month if I have a friend who needs me, or if my family needs me, I my uncle passed away, or, I'm sorry, my cousin passed away in August, and I was able to just go stay with my aunt for I call him my uncle. This is why it's so hard. They're so much older than me. But either way, I was supposed I was able to go stay with his wife for a little bit and not have to worry about work, because I could travel so location, freedom and independence is so incredibly important to me, and then feeling like I'm in control, you know, not necessarily not having responsibilities. One of my coaches quotes that I steal from her all the time, so I'll give her credit, is choices of powerful things, suffering is always optional. So when I step back and I say, whatever happened today, I was in complete control of my choices in how I spent my day. So if I am not happy with the way my time was spent, then I get to look at my choices to determine how I'm going to avoid repeating that again in the future, where did I spend time that I didn't want to spend time? So time and location freedom is my definition of success right now. Lesley Logan 42:08  I do love that. I do love that. Okay, well, we could obviously talk for hours. We're gonna take a brief break, and then we're gonna find out how people can find you, follow you, work with you. Amber Fuhriman 42:15  Sounds good. Lesley Logan 42:16  All right, Amber, where'd you like to hang out? Where are all the places people can hear your amazing words of wisdom more.Amber Fuhriman 42:24  So first of all, the I have a free Facebook group, which we are revitalizing. It's been pretty dormant for a while, and I'm committed to changing that. So if you want to be a part of that revitalization, called the Break Your Bullshit Box Community on Facebook, so you can go check that out there, other than that, socials and the book and all of that stuff is on my website, at successdevelopmentsolutions.com.Lesley Logan 42:49  Amazing, amazing. Okay, you have actually given us so much. There's a few things I'm like, well, that's a Be It Action Item. Well, that's a Be It Action Item. But for the for the bold, executable, intrinsic, targeted steps people can take to be it till they see it, what do you have for us? You can take from what we've already gone over, or you can add more. Amber Fuhriman 43:04  Yeah, so I think the first thing that I would say is, if any of your listeners are interested in taking that next step, I do have an online 90-Day Success Jumpstart Training that starts to get you into some really actionable steps. So if they're interested in that, they can go to jumpstart.successdevelopmentsolutions.com. The actionable piece that I really want to leave people with is an understanding that you have complete control, like you make decisions every single day, whether you realize you make decisions and if there is anything that you are not 100% happy with in your life, then we get to dig into what decisions you're making to create that, because avoiding making a decision is still a decision. So what choices are you making? And how can we make different choices? So that's the actionable piece I would leave them with. Lesley Logan 43:54  Love, love, love. Amber, so fun. Okay, we have a date to make about our unplanned day, and then also a date just to be in person. You're wonderful, amazing. You guys, share this with a friend who needs to hear it. Share this with that people pleasing friend who doesn't realize that they are. They won't know that we told them to do that until they get to this part. And then, yes, that was for you. And make sure that you share any takeaways with Amber or the Be It Pod. We want to hear from you. We want to hear what your takeaways are. And until next time, you know what to do, Be It Till You See It. Lesley Logan 44:23  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod.Brad Crowell 45:06  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell.Lesley Logan 45:10  It is transcribed, produced and edited by the epic team at Disenyo.co.Brad Crowell 45:15  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi.Lesley Logan 45:21  Special thanks to Melissa Solomon for creating our visuals.Brad Crowell 45:25  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.Transcribed by https://otter.aiSupport this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

How can we shift our thinking in order to break a pattern? And how can we take positive action to make transformative changes in our lives? That's the focus of Scott Miller's new book, “Master Mentors Vol. 2.” It examines key insights from 30 of the world's most transformational leadership thinkers – including Seth Godin, Susan Cain, General Stanley McChrystal and more – and provides simple steps to implement the same insights in your own life.  In today's episode, Scott joins me to talk about the most valuable lessons he's learned from his own mentor, the concept of transformational insight, the subtle nuances between self-worth, self-esteem and self-confidence, why vulnerability is a key element of leadership, and more. “I think the power of transformation has the power for you to see yourself differently. It has the power for you to challenge your paradigm, your mindset, your belief system, to say, gosh, I always thought about gratitude in this way, but now I'm gonna think about gratitude in this way. Or I thought about what's next for me or my business model. They're personal and professional. I think it's really intended to help kind of shake you to say you've been in this pattern of thinking this line of behavior and just shaking a little bit to say, is that serving you well? Is that serving those around you?” – Scott (06:03) Top 3 Takeaways  A mentor can be anyone. “I don't think you have to know or be in an intimate relationship, professional relationship with your mentor at all,” Scott says. It doesn't matter that you can't meet with them for one-on-one guidance; a mentor is anyone who helps you understand how to improve your life, and in the age of podcasts and YouTube, you can get that wisdom in a variety of ways.  Try to assume positive intent. Everybody makes mistakes, and sometimes even the most well-intended words come out wrong. A person's words say more about them than they do about you.  Self-worth is inherent and unchanging. “Self-esteem and your self-confidence ebbs and flows based on your sense of self and the kind of relationships you're in and the things that you do that you value or don't value,” Scott says. “But your self-worth cannot be changed and no one else can change it.” In This Episode (01:13) Why you don't need to meet your mentor to benefit from their wisdom (05:21) Scott's definition of a transformational insight (07:14) The practical applications of insights, and using them to transform your life (11:30) Bobby Herrera's life-changing bus ride (22:50) Self-worth vs self-esteem vs self-confidence (31:51) “Your future truth should be your present.” (36:03) BJ Fogg and the power of tiny pattern-breaking habits Resources & Links Billy Samoa  https://billysamoa.com/ https://www.facebook.com/BillySamoaSaleebey/ https://twitter.com/BillySamoa https://www.instagram.com/billybelieve/ https://www.youtube.com/channel/UCCjQ9RSxYqDS4_VxBHNyQJw https://www.linkedin.com/in/billysamoa/ https://billysamoa.com/podcast-archive/ https://billysamoa.com/video-carousel/ ⁠https://billysamoa.com/blog-with-sidebar/⁠ Scott Miller ⁠https://www.scottjeffreymiller.com/⁠ ⁠https://www.facebook.com/scottmillerj1⁠ ⁠https://twitter.com/scottmillerj1⁠ ⁠https://www.instagram.com/scottjeffreymiller/⁠ ⁠https://www.linkedin.com/in/scottmillerj1/⁠ Mentioned ⁠https://tinyhabits.com/book/⁠ ⁠https://bobby-herrera.com/⁠ https://www.franklincovey.com/speakers-bureau/sean-covey/ This is an encore episode and was originally published on August 26, 2022 Learn more about your ad choices. Visit megaphone.fm/adchoices

Lesley Logan and Brad Crowell unpack the biggest takeaways from mindset coach Brad Bizjack, diving into what it really takes to create change that lasts. They reveal why perfectionism often hides behind the need for certainty, and how emotional leverage—not time—sparks transformation. Through real talk, personal stories, and practical takeaways, they show how knowing your “why” makes the “how” reveal itself. If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast https://lesleylogan.co/podcast/. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co mailto:beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe https://lesleylogan.co/podcast/#follow-subscribe-free.In this episode you will learn about:How “certainty” disguises itself as perfectionism and quietly fuels procrastination.The real reason small, safe actions keep you from meaningful progress.What crossing the “line of lasting change” actually looks like in real life.Why unreasonable dreams push you to take bolder, smarter action.How doubt, pain, and vision each spark identity-level transformation.Episode References/Links:Winter Tour - https://opc.me/tourCambodia Retreat Waitlist - https://lesleylogan.co/retreatsPilates Journal Expo - https://xxll.co/pilatesjournalContrology Pilates Conference in Poland - https://xxll.co/polandContrology Pilates Conference in Brussels - https://xxll.co/brusselsSubmit your wins or questions - https://beitpod.com/questionsBrad Bizjack's Success Accelerator - https://beitpod.com/successThe Seven Husbands of Evelyn Hugo by Taylor Jenkins Reid - https://a.co/d/4LmmMXAThe Empyrean Series by Rebecca Yarros - https://a.co/d/b1VxT1NLove Yourself Like Your Life Depends On It by Kamal Ravikant - https://a.co/d/e1J9w2YTiny Habits by BJ Fogg, PhD - https://a.co/d/4Ov1GNXWomen Waking Up by Wendy Valentine - https://a.co/d/08CWFHoMissionary Position by Celeste Holbrook - https://a.co/d/gXQBKeeThe Cycle of Galand by Edward W Robertson - https://a.co/d/94ZvPV4 If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. https://lovethepodcast.com/BITYSIDEALS! DEALS! DEALS! DEALS! https://onlinepilatesclasses.com/memberships/perks/#equipmentCheck out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSox https://onlinepilatesclasses.com/memberships/perks/#equipmentBe in the know with all the workshops at OPC https://workshops.onlinepilatesclasses.com/lp-workshop-waitlistBe It Till You See It Podcast Survey https://pod.lesleylogan.co/be-it-podcasts-surveyBe a part of Lesley's Pilates Mentorship https://lesleylogan.co/elevate/FREE Ditching Busy Webinar https://ditchingbusy.com/Resources:Watch the Be It Till You See It podcast on YouTube! https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gLesley Logan website https://lesleylogan.co/Be It Till You See It Podcast https://lesleylogan.co/podcast/Online Pilates Classes by Lesley Logan https://onlinepilatesclasses.com/Online Pilates Classes by Lesley Logan on YouTube https://www.youtube.com/channel/UCjogqXLnfyhS5VlU4rdzlnQProfitable Pilates https://profitablepilates.com/about/Follow Us on Social Media:Instagram https://www.instagram.com/lesley.logan/The Be It Till You See It Podcast YouTube channel https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gFacebook https://www.facebook.com/llogan.pilatesLinkedIn https://www.linkedin.com/in/lesley-logan/The OPC YouTube Channel https://www.youtube.com/@OnlinePilatesClasses Episode Transcript:Brad Crowell 0:00  Change does not take a long time to do. It actually happens in an instant when you have the leverage to create that change. For example, people in painful relationships who know they should take different action, but they don't, until something happens and all of a sudden the lever is actually pulled, right?Lesley Logan 0:18  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started. Lesley Logan 1:01  Welcome back to the Be It Till You See It interview recap where my co-host in life, Brad, and I are going to dig into the compelling convo I had with another Brad. This is Brad Bizjack in our last episode. If you haven't yet listened to that one, you did not get your life spiced up. You did not get extra dose of energy. You, you you need to, you have to go back. Brad Crowell 1:21  You're officially missing out. Lesley Logan 1:22  So you'll listen to us talk about him, and then go listen to that one. But you can't skip that one.Brad Crowell 1:27  Cannot skip it. It's a great interview, a great episode. Brad Bizjack is, he is, is very educated on emotional maturity.Lesley Logan 1:38  I think that's a good way of discussing it, yeah. Brad Crowell 1:40  And he, he explains in his programs, which Lesley and I have been students of, how we have connected the dots on things in a way that puts undue pressure on ourselves, right? So like success or security or all these amazing things that like we want and need and desire. But then, what is the like if we haven't laid it out properly, we end up feeling scared or afraid, or like a lot of pressure and all this kind of stuff. And that's why this his conversation was very compelling, because he also uses amazing. Lesley Logan 2:20  Acronyms. No, examples. Brad Crowell 2:23  Yeah examples and quips like short statements that are very thought-provoking. Loved it. Fantastic.Lesley Logan 2:31  No notes. Brad Crowell 2:32  Yeah, yeah, yeah.Lesley Logan 2:34  Well, we're gonna get into that in a second. But first Today is October 16th, National Spirit Day. Spirit Day is an annual observance that takes place on the third Thursday in October, and that's on October 16th this year. This day aims to create awareness for the bullying harassment that the LGBTQ community faces. Millions of people worldwide, identified as queer, and many more are yet to publicly declare their status. Such a large community, people shouldn't be alienated or marginalized just because of theire sexual orientation. But the reality, sadly, is that they are. All over the world, LGBTQ youth suffer harassment because of their identity. There is also a need for transgender individuals to have more protected rights. And so, you know, taking some time today to just see what's going on in your community and how you can support. I would even look up the people who are wanting if you're especially if you in a country where you can vote, look who's saying terrible things about these people and don't vote for them, period. Because here is the deal, it's not going to stop with them. It won't stop with them. If they take away all the rights of LGBTQ, where you live, they're not going to be like now we have the power we want, no, they'll come for someone, next. Brad Crowell 3:43  But it didn't start with them. That's the thing. And I think, I think that's the it's a misnomer that like, oh, wow, they're a huge problem. No, they're only a huge problem because they're the current topic of conversation, and they're and the problem is, is being well, it's being created in a way that it's not real. Right? So they're making it a problem. They're they're pretending that it's a problem because they need somebody to to alienate,Lesley Logan 4:07  Yeah, someone ha,s to be the thing that we all fear. And look, the word homosexual was not in the Bible till 1946, interesting, because I thought that was a work of of words that's been around for thouosands of years, right? So it was put in there to make you scared, to make you conform. And then in the 80s, they used the AIDS epidemic to get you scared and afraid of people and not even wanting to hug people. And now they want to make us all worried about the fucking sports. No one gave a rat's ass about women's sports and tell trans and there's like, 10 people in the NCAA sports that are trans. And when you there was a swimmer who was asked, like, are you worried about trans women in sports? She's just like, no, I'm worried about Republicans becoming Nazis. And I loved that quip. I loved it, because the reality is, is that, like, they're trying every. All of this is to scare you that there's someone different than you that is trying to take something away from you. And the reality is, is that, like bullying is rampant amongst everything. There is, I get bullying of I don't look this enough. I look too much of this. There's, everyone has it. But the reality is, is that there's a community that's getting it more right now, and it is dangerous. It's dangerous because we know that bullying costs lives. People, especially youth, will take their own lives and so it's.Brad Crowell 5:31  Dangerous on multiple levels. It's dangerous if there's an immediate danger, right? And that immediate danger is for people who are in the community that is being targeted. And currently what we're talking about is the LGBTQ community, but there's the, there's, that's the immediate danger, and then the long term danger is societally, right, because they aren't gonna, you know, somehow, like, it's not gonna stop with this community. When, when, when something, when, when the the public perception is finally, like, actually, we don't agree with you. Okay, then they're like, oh well, there's another community we need to be worried about, and they're just going to shift over to another community. They've done it. They've done it over and over and over and over. Lesley Logan 6:10  Yeah, they always do. It was the witches before this, which was just another word for women. And so my I bring, not to bring you all down, because we're gonna bring you back up again in just a second. But like, you have agency here. You can call your congress person. You can make sure that the school is do is taking action. You can also educate yourself, in case you have family members who are upset about it. Like there are ways to actually being in curiosity and ask the right questions that help them understand, you know, what is, to find out what are they afraid of? What are they so afraid of? And then we have to just also start loving more, because the other thing is, is that we just start getting mad at homophobic people, and that puts hate in our heart, and it doesn't make us any better than them. And so anyways, go observe Spirit Day. I love it. Brad Crowell 7:03  Yeah. Lesley Logan 7:04  Okay, we've announced the OPC tour, opc.me/tour so you can see all the dates. I would list all the cities off for you, but I don't have them today, while we're recording this. So they're up now, though they've been up for a couple of weeks, and you want to grab your spot. If you have any questions, let us know. But all workshops and workouts are for any lover of Pilates, new to very experienced and there are CECs, Balance Body is our sponsor. We are so, so excited about it. We're getting closer to you needing to be on that waitlist for Cambodia, because in January, you're gonna get the email that says, hey, hey, you want to get a discount on this? You're the only person who gets it if you're on the waitlist. We're in Cambodia right now.Brad Crowell 7:42  Yeah, actually, literally, Lesley and I are currently in Cambodia hosting a second retreat this year. Next year, we will only be having one retreat to Cambodia, and it will be in the fall, in October of next year, right? So if you want to be one of the group of people that can come, because it is limited, you got to be on the waitlist. Go to lesleylogan.co/retreats, that's plural, to get yourself on the wait list, you can find out all more more information on crowsnestretreats.com. But we will be making an announcement here soon, in January, about the early bird special. So prepare, stay prepared for that. Lesley Logan 8:17  Even if you hear it here, you still have to have the link in the email. So get on the waitlist. In a couple days, we're going to be in Singapore teaching a private event, and finally, seeing the Botanical Gardens. We're so, so excited about it. Brad Crowell 8:29  I'm so fired up about that. Lesley Logan 8:30  We've seen them from, like, a high up view, but we haven't actually been in them. And then, of course, we'll be on our winter tour. So that'll be five weeks long, almost like five weeks long, and then we come home for to unpack, and then we go to Huntington Beach to the Pilates Journal Expo, xxll.co/pilatesjournal, we'll get you links. We'll get you linked to the tickets.Brad Crowell 8:52  Yeah, go to xxll.co/pilatesjournal. Lesley Logan 8:55  There's a ton of people who are going to be there. I'm really excited about it. It's going to be like a reunion for me and some of these friends. So I can't wait, so you should come. And then in March, we're doing the Poland Controlology Pilates Conference. So Karen Frischmann and I are back in Wroclaw. Sorry, my Polish peeps, if I said that wrong, people try to teach you (inaudible) which is not it. It is not even close, I was like, but it's easier to say, it's like, well, that's not the name of your town. So we'll be there teaching a conference together, and then from there.Brad Crowell 9:23  So go to xxll.co/poland yeah.Lesley Logan 9:28  And then Karen, Brad and I are gonna like to-to-to through Europe until the following weekend. We'll be in Brussels. xxll.co/brussels.Brad Crowell 9:37  What do you think weigh in here, should we be saying xxll.co or should we be saying double X, double l dot co? What do you like? Think. Double X, double L? Double x, double l dot co. Lesley Logan 9:47  No, that's too hard. Brad Crowell 9:49  Double X double L. Lesley Logan 9:49  Because people might actually type in double.Brad Crowell 9:53  They might. Lesley Logan 9:53  They, our listeners would. Brad Crowell 9:55  But I, IKYKY. Lesley Logan 9:58  Yeah, but people say that. No one says. Brad Crowell 10:01  Double x, double l dot co. I'm making it a thing. Lesley Logan 10:04  No, xxll.co/brussels.Lesley Logan 10:07  I let you make OPC a thing. No, this is xxll.co or it should be xxll.co, maybe not saying the C-O, because the problem is, it just sounds like too many letters, and then I get overwhelmed. So at any rate, it's also in the show notes, you can just click it, Brussels. These are both in March, and then in April, we'll be at P.O.T. in London. Brad Crowell 10:27  Looking forward to that. Lesley Logan 10:28  Alright, we had an incredible question that was really fun, and, like, got us all chatting in the studio in between classes. Brad, so I thought I would bring the attendees from Essex question, because I just thought, let's talk about this.Brad Crowell 10:42  That's so fun. Okay, the question was, what non-Pilates books do you read? Lesley Logan 10:48  A lot. Brad Crowell 10:49  Okay. Lesley Logan 10:49  I don't read very many Pilates books anymore. I mean, there's only a couple good ones. So, okay.Brad Crowell 10:54  So let's talk about it. Do you prefer a specific type of genre of non-Pilates books? Lesley Logan 11:00  I love a good popcorn book. You know, a popcorn for your brain book. That's how my friend Sue and I talk about, like. Brad Crowell 11:04  What does that mean? Just like. Lesley Logan 11:05  You read the book and you get lost and like, it is not going to change the world. It's definitely not going to change your life. You can almost consume the book in like, two or three days. It's, it doesn't make, change your intelligence in any way. But it's like, it's like a little popcorn for your brain. The books are like, that would signify that as, like, The Seven Husbands of Evelyn Hugo, that author, so good, that book, I read it in two days. I was like, I never have time to read. Right in two days, I have fucking plenty of time to read if I like the book. I don't. So I like that kind of genre, like a rom-com type book is like my go to but you and I are really into the Empyrean series. And I. Brad Crowell 11:45  We sure are. Lesley Logan 11:45  So I post. So I shared with this group. I said, oh, I'm deep in the Imperium series, because it's, like, a great way to, like, get lost in something. And the girls were like, The Fourth Wing, and I'm like, Yeah, I'm in. And they were like, okay, I've heard it's really good. So it's only making its way to the U.K. right now. At any rate. Brad Crowell 12:03  The Empyrean. E-M-P-Y-R-E-A-NLesley Logan 12:05  Yeah, so, Rebecca Sorrows. Brad Crowell 12:07  And yeah, no. Yarros. Rebecca Yarros, yeah.Lesley Logan 12:12  But I get this, so Yasmeen, she posted a picture and tagged me with The Fourth Wing and Tiny Habits. And she said, my recommended reading and I was like, never has anyone ever put those two books in the same like Recommended Reading section, for sure. So I shared it, and someone else was like, oh, are you reading that series? I said, Oh, I definitely am, and I recommend it all the time. And I got a recommendation for another series that's really good. So I haven't read it yet, so I can't tell you about it, but it's really quite fun to see how many people are in the (inaudible) people are into it. It's very, very good, look, it's, it's, it's gonna be it's like, what is it like, called? Romantic fantasy or it's like, what's the genre? Because it's fantasy, but it's not, if you don't read it with your kids, so it's got to have, like, another letter, another word. So while he's looking that up, I.Brad Crowell 13:03  They call it new adult fantasy romance or military fantasy.Lesley Logan 13:07  That's, no, that's, I would call it adult fantasy. That's what I would put it under. And it's great. I really, really like it. It's from a female, like, hero perspective. Brad Crowell 13:17  Oh, they call it romantasy. Lesley Logan 13:19  Romantasy. That's a better, that's good, that's romantasy. I also, other books that I recommend that are non-Pilates, Love Yourself Like Your Life Depends On It, obviously said Tiny Habits, The Big Leap you're never getting out of that one that was a must read every year. And I, I think we have some authors who had some books come out. Wendy Valentine had a book come out, The Midlife something. And Dr. Celeste had her book come out on like, Missionary Position. So I would say, like, if I've had an author on the pod with a book, I've probably read their book. Or if their book's not out yet, I read it afterwards. And I love those people so much, of course, I'm gonna love their book. But I also recommend, if you're always reading business books, you got to get into the romantic, fantasy. Romantasy. Brad Crowell 14:00  Romantasy. Lesley Logan 14:01  You do you got to get lost in something. Life is too serious. So anyways, those are my non-Pilates books that I can recommend to you right now. Brad Crowell 14:09  Okay, I have gotten into a new author recently. His name is Edward W Robertson. Lesley Logan 14:16  Why does he need a W? His last name is so long. Brad Crowell 14:21  He has written 73 books. Lesley Logan 14:23  There's 73 books in the series? Brad Crowell 14:25  There are, no, he's written multiple series about different things, but I have read 14 books of his so far. Oh, there's a whole nother one. No, I've read 17 books of his. So I've read the Cycles. He's got three Cycles, Cycles of Galland, Arawn and Scour, and basically they are perfectly in line with the other books I've talked about over the years on this pod. They are definitely a fantasy. Lesley Logan 14:48  Like Wheel of Time. Brad Crowell 14:50  Right. That's Robert Jordan, and there's another author I'm a big fan of, Michael, Michael J, What's his last name? Sullivan. Michael J. Sullivan. But this is Edward W Robertson. And what I what I really enjoyed about this was he's also created his own, you know, dynamic duo of these, you know, unlikely heroes, their kids in the in this, they start off in their late teens, and they, you know, end up becoming major players on the world stage over the, you know, length of these 10 books in the one series. The one cycle series is kind of the precursor to it. Another one is a double precursor to it. So he started off. Lesley Logan 15:27  I'm going to tell you, you overwhelm people when you said 14 books (inaudible). Brad Crowell 15:31  Sorry, just listen to them. It doesn't matter. There, it's not even about that. It's not about finishing them. There's just something really enjoyable about them. I think, I think it went through them in like, six or eight months, because they're, they're shorter than the the Wheel of Time stuff, you know? Lesley Logan 15:46  Well, there you go. And so there are your books. You guys get lost in a book, I promise you. It's it makes. Brad Crowell 15:51  You're gonna love it. Lesley Logan 15:52  It's so much more fun. You like different person on the other side. Okay. And also, if you don't want to spend money on it, go to your public library and get a library card. You can actually get audio books and iPad books through your local library. Okay?Brad Crowell 16:07  Yes, you can. If you have any questions for us, you should text them to us. Text them at 310-905-5534, or you can send them in through beitpod.com/questions beitpod.com/questions or you can leave a win or a question and who knows they might end up on the pod.Lesley Logan 16:23  We need some wins.I want to share them on the pod. Okay, let's talk about Brad Bizjack.Brad Crowell 16:29  Well, stick around. We'll be right back. We're going to talk about Brad Bizjack, and we're going to be reinvigorated by his enthusiasm for life. The guy is just amazing. So can't wait. Stick around. Brad Crowell 16:42  Welcome back. Let's talk about Brad Bizjack. Brad is a personal development expert and coach who helps people rewire limiting beliefs, toxic thought patterns and emotional blocks that have been holding them back from success and the fulfillment that they deserve. After starting his career buried in $92,000 worth of debt and struggling for years to get his business off the ground, Brad discovered the power of shifting identity and mindset. Today, he has built a multimillion dollar business served over 70,000 people worldwide, and teaches others how to break free from perfectionism, procrastination and fear so they can step fully into their potential. And I gotta say, there's nothing more be it than the things that he's teaching. It's amazing when you dig in. And Lesley and I have been we've gone through two of his programs. Lesley Logan 17:32  Yeah, he's got a program starting next week, so.Brad Crowell 17:34  Yeah, literally next week. And it's free. Lesley Logan 17:37  It's free. Brad Crowell 17:37  Yeah, you should totally do his free program. Lesley Logan 17:39  Five days. Brad Crowell 17:40  We started there.Lesley Logan 17:41  And also it's like, it happens in the morning for us. So obviously, in the you know, if you're not in Pacific, it's not early morning, it's gonna be some other time. But it was really nice to start in the morning. We go for a dog walk, and just be like, lit up on this dog walk. And you're like, yeah, I'm ready. And I, anything you say, like, oh, I can't do I don't know, or I got this, I can't do it. I'm stuck. I won't know how to do it. Well, he really kind of, like, breaks down, like, some of these stories we tell ourselves, and one of the things he says is, like, when you know what you want and why you want it, the how reveals itself. When you know what you want and why you want it, the how reveals itself. And. Brad Crowell 18:18  Yeah, because it, because, I think that's. Lesley Logan 18:20  I think most people don't know why. Brad Crowell 18:22  Yeah, but I think the easiest thing for people to get stuck on is, how am I going to do that? I might as well not even try.Lesley Logan 18:28  Right. Because, but also, I think they, they know one of the two, but not both, like they know why they want to do something, or they know what they want to do, but they don't know both and their why is so superficial? Well, because I want to make money. And it's like, okay, well, why do you want to make money? Like, you gotta, like, why do you want to do it? Like, I told the story in the U.K. about, like, why I love to teach Pilates, you know? Like, what my mission is. Why is my mission this? And then Linda was like, can you repeat that? And it was like, really cute. It was a long story, but the whole thing is, like, I'm so passionate about what that is. It makes it the h does reveal itself, because opportunities come up or like, people say, say something, and you're like, wait a minute, that is an entirely different industry. But I could do it like the how reveals our tours happen because we knew what we wanted to do. We knew why we wanted to do it. And then this person over here is like, I want to go on a book tour. I'm like, how can we go on a book tour? Right? So, like, I really, really love that. And then we talked about, like, he believes we get so caught up in seeking the how, but struggle to take action. And so it's just procrastination in disguise. And then he said this occurs because of overvaluing certainty. And man.Brad Crowell 19:41  This is like, this was like a mic drop, you know, the overvaluing of certainty. You know what that is, that's actually like, we think that having certainty is going to help us move forward, but when we, before, we get to the place where we feel certain, we get stuck.Lesley Logan 20:02  Or we, he said, like, we take little actions because we're very certain we can do those little things, but we don't take the big actions because we don't know what's going to happen with those. We don't know how that's going to play out or what the outcome will be. So we're like, oh, I'm just going to keep checking the box, checked my email, responded to these people, post it on social, but we're not, no one's actually like, okay, I'm gonna do a class. I'm gonna do pilates and (inaudible) like, because, like, no one comes. Like, I need to make sure everyone's gonna be there. Everything is certain. And oh my god, when we study with him, we did this five day series that you can do next week. We did a couple years ago. And when he told me about certainty and perfectionism. I fucking was like, I felt so called out. I was like, oh my god, this is my problem. I was like, recovering perfectionist. But then I like, let certainty in there. And certainty is just perfectionism, guys. So anyways, I have I really love this man so much. And he said we base our worth on external success, leading to a feeling of burnout, or that nothing feels like enough. And I think this happens a lot. In fact, on an OPC call today, one of the girls who's going through a teacher training so that she feels like burnt out on Pilates, and, you know, she's doing this thing, and we were talking about how like, because when you're in a training program, there's a lot of corrections, like the teachers are correcting you a lot because they want you to know all the things. They don't want you going off thinking you're perfect at it. They want you to know how to do it. You know, you thinking you'd have all these cues. And really it's all this external success, like, okay, when I look like the 100 I have made it, versus this internalization of like the Pilates practice, like the focus in a teacher training is so external. What does the exercise look like? Can you do it well that you end up feeling burnt out and like nothing's ever enough, like you're not good enough to do this. And so I just this, just happened an hour before we hit the record on this. And I feel this so so much, because we're, like, waiting for someone to validate who we are and what we're doing, instead of ourselves, like an internal version of, like, what success is. I love this.Brad Crowell 22:11  So, just so that y'all know, we actually have an invitation for you to join Brad's program, the five day program for free, that's called the Success Accelerator, and it starts in just a few days.Lesley Logan 22:21  It's on the 20th, so it's, this is Thursday. It's gonna start on Monday.Brad Crowell 22:26  The link's in the show notes, but you can go to beitpod.com/success, and like I said, it's free. Lesley and I did this program, and it was really, really impactful for us.Lesley Logan 22:36  Well, what did you like that he said? Brad Crowell 22:38  Yeah. So, Brad said, I just, I love that you had to clarify Brad husband versus Brad Bizjack on the call, I was laughing. Lesley Logan 22:49  I know, because I think I told a story, and I was like, my Brad husband. Brad Crowell 22:52  Yeah, yeah. Brad said, hey, change does not take a long time to do. It actually happens in an instant when you have the leverage to create that change, for example, people in painful relationships who know they should take different action, but they don't, until something happens and all of a sudden the lever is actually pulled, right? That leverage comes from changing at a higher, more fundamental level than just behaviors or capabilities, you can you can say when you have to change, when you are forced to change, right? And I think it's interesting, that's actually where lasting change comes above the line of lasting change. I don't know why. Like, I don't basically.Lesley Logan 23:39  Oh, it's because, like, people often, like, change, and they do a little thing and they go back. They like as, like, if there's a line, and, like, you got to cross the line, and people think, oh, it's gonna take forever to make this change. Like, it's gonna take forever to create a habit. And so they think it's gonna take forever to create a habit, and they do it for two days, and they end up on the other side of not having the habit. And then they have a couple days of habit, and it's actually like no, if you know who you what you want, why you want it, and you make the decision to change, you can actually change it, because it's an emotional thing in your brain that does this.Brad Crowell 24:10  Yeah, I, I've personally experienced this kind of requirement for change. This must change or bad things will happen when it came to smoking cigarettes, and everyone talks about how addicting, you know nicotine is, and they're not wrong, because unless you absolutely have to change, you probably won't, because it is addicting and it will pull you back in but I was singing and I was in a band, and I was smoking cigarettes, and I remember being on stage coughing into the mic because I couldn't sing my own songs that I had written. And it became immediately clear that day I have to choose, do I want to keep smoking, or do I want to keep singing? And that was, like, so easy to decide, because I was like, well, I love singing. I love being in a band. So therefore, goodbye smoking, you're gone, and that was it. That was like, the moment of, I must, I made it above the line of lasting change, and, and, and also, too, you know, sure, did I still have these moments of like, you know, like, like, habit of like, when I used to, you know, where I would be smoking on the card, right into the opposite, whatever, you know where it was. It was just a regular, consistent thing, and I was missing that, yes, but because it was like an easy thing to know I I actually want to sing. I want to sing more than I want to smoke in those moments of trial, it was still easy for me to fall back on the decision I had made, because it was an emotional decision. I was terrified of the idea that I wouldn't be able to perform, you know. So, you know, there, there is like this moment of have to do that will bring about that change, you know. So yeah.Lesley Logan 25:52  And I think that goes back to like you knew what you wanted and why you wanted it, and that made it, the how easier.Brad Crowell 25:57  I knew what and I knew why and then so the how involved not smoking, and that is what made it easy to do, yeah, that's a great, great callback there. I love that. So yeah, we love a callback. Yeah, that was impactful for me. And these are the kinds of things that Brad addresses, you know, on the five days. So, you know, definitely go check that out.Lesley Logan 26:18  I just think that like if you are, if you were lit up at all by his episode, why not? It's free. There's no replays like, why wouldn't even if you watch one day of his stuff, next week, you're going to learn something about yourself that's going to change your life. I still think about like the things that we learned in those five days, even if we didn't pay for the program, like, I still like, like, I was forced to, like, level up in a way, like I was, like, it was great. Brad Crowell 26:48  Yeah, yeah, the Success Accelerator. And then we went on to do another program of his called Rewired After, but the Success Accelerator was absolutely worth it, and yeah.Lesley Logan 26:59  Especially if you just, like, are going if you just have a hard time not talking yourself down, you need someone in your ear who talks you up. You just do. Anyways, we got to get into the Be It Action Items. Brad Crowell 27:09  Yeah, okay, stick around. We'll be right back. We're gonna dig into these epic Be It Action Items from Brad Bizjack, we'll be right back. Brad Crowell 27:16  All right, finally, let's talk about those Be It Action Items. What bold, executable, intrinsic or targeted action items can we take away from your convo with Brad Bizjack, I'm going to jump in first here. He said he shared three primary ways to shift any belief pattern, and these are the things where I was talking about the have to do. So it was really interesting. He said you can introduce the idea of doubt, you can introduce pain, or you can introduce vision, right? And I think that vision is probably the easiest to talk about, right? That's the one that we. Lesley Logan 27:48  It feels more positive. Brad Crowell 27:49  It does feel more positive, you know. But doubt is something that will challenge a worldview, right? You know, when you have doubt, or when doubt is introduced, it really does start to make you analytical, analyze the thing that you might be doubting. You know, whether that is the way you were raised, or we've always done it this way, or this is the quote-unquote, right way to do it, or the right thing to do. You know, maybe there are other things that you know that that cause doubt. He suggested looking for evidence that challenges those beliefs. For example, if you think money is super hard to make, you can ask yourself the question, but is is that true for everyone? Some people have the the golden touch, as it were, right? We've all heard that, that expression, well, if money isn't hard to make for them, why? How come it's easy for them, but difficult for me, quote-unquote, difficult for me, right? Maybe that's the story I'm telling myself. Right? So how do we change that belief since we have evidence that it's that other people have been able to do it. So that's an interesting idea of introducing the concept of doubt. Two, pain. He said if you can see the consequences of what happens if you don't change and actually live those consequences in your mind, you will start to change. This was my lived experience. Pain, right? I did not want the pain of not being able to perform, not being able to sing, and I could see a life that I did not want if I kept going down the path that I was going out when it came to cigarettes, right? He used the Christmas carol story as an example for this. Scrooge didn't want to make unbearable pain. Didn't want to make change until unbearable pain was linked to staying the same, right? That's the Christmas story. Vision, finally, explain that the your beliefs shift when we create a vision that is vivid enough to excite us into new action, right? So, so like this is where a dream board can come into play, or, you know, vision casting, or you know, reflection, or taking a moment of to yourself, to, you know, to dwell on what the future could look like for you. You know that that can be motivating enough to create lasting change, to put you above that line of change. He said when we can be compelled by a beautiful vision of the future, it gives us a reason to overcome procrastination, or whatever it is that's holding us back, right? So I love that. I thought that was actually, I mean, these are the kinds of things that he just blows by, and why we wanted to talk about him again, because I listened to it, and I was like, whoa. That was, that was a lot right there. That was probably like, you know, he probably studied for like, six to 12 months to be able to concisely say that in two sentences and three sentences, and you were like, there's so much in there, we kind of have to break this down. This when you're when you listen back to the pod, there's so many snippets like that where you're like, whoa, that was profound. Whoa, that was deep. Whoa, that was really worth listening to twice. What about you, though? What was one of your biggest takeaways?Lesley Logan 30:40  So you have to be compelled by a beautiful vision of the future. You really do have to take that's why I like to do our retreats. I like to do some breath work, and like actually think about a year from now. But you need a beautiful vision of the future, because that's so compelling. And he also said, you otherwise will default to focusing on the past and the present. And people do this a lot.Brad Crowell 31:00  Sure.Lesley Logan 31:01  And it's why you're not actually seeing change, because the past and the present don't like that's that's done, and if you keep repeating it, you just get to keep repeating them. But it often becomes more painful because you didn't like, you liked part of it, or we didn't like it at all, and like now here you're feeling a little stuck. He also his bold advice is to have unreasonable dreams, unreasonable, unreasonable, and I do. It's really hard for my brain to do unreasonable dreams. It's extremely hard. But also, like it does force you to think about how you're going to achieve that in a different way, because it's so easy to go back to we talked about that itty bitty stuff, and like thinking it's gonna make a big difference, when really it's just keeping you the same. You kind of have to have an unreasonable dream, because it helps you take bigger action. And then he said taking full responsibility for making that happen. And that, taking full responsibility for making that happen. Lesley Logan 31:54  Wait, say that one more time. Lesley Logan 31:56  Taking full responsibility for making that happen. Whenever I do my schedule workshop or my habits workshop, the amount of people that are responsible for the reason why someone can't go for a walk in the morning. Brad Crowell 32:09  Oh, you mean the amount of excuses slash other people are the problem. Lesley Logan 32:14  Other people are. Brad Crowell 32:14  Not, not the person who's. Lesley Logan 32:16  Yeah, not the person who like has allowed people to take advantage of them, or they've been doing too much for other people, or they simply just didn't have, like, the vision in place to take the it's okay, it's okay to have gone like, oh, my god, I never realized I wanted to do that. And I have been making time for that, like, it's okay. You didn't. You know when you know better, you do better. So now you just got to take full responsibility for making that happen.Brad Crowell 32:39  Yeah, I love that I love the this is, this is step three, or the third, you know, way to create change, you know, with the vision casting, you know. And I think it's scary to dream big in that way, to have an unreasonable dream, it can be really scary because, you know, you I, I, this is part of my story on our business why we you know. When you don't, when you don't dream big, what you're actually doing is you're, you're giving yourself an out to fail and be satisfied with the results of the fail, and that's where I think the problem is. I think it's important to fail. You must fail, right. But we associate failure with mediocrity and pain, right? Instead of learning knowledge and a step further along the path towards success. When we associate failure with pain and mediocrity. It's easier not to have a vision for the future, because then you can't experience that quote-unquote, pain, right? And I know I did this because I would leave myself an out and say things like, it'll be nice if that ever happened for us, you know. But, but the but then it's like, you know, I would love for that to happen for us, but there's an inherent comma. But if it doesn't, I guess it's okay. I guess it was meant to be that this, it wasn't in the cards, whatever, whatever it is the, you know, the phrase that we want to insert there. And the reality is, it's not until you go, but even when, even if it doesn't happen tomorrow, or if it doesn't, you know, the failure will that will happen along this path I'm going to consider, I'm going to persist until I get to that place, you know.Lesley Logan 34:31  Yeah, well, I here's the thing. I think a lot of people weren't given the opportunity to fail. That's not the world that most of us went to school under. You had to pass, and if you didn't pass, you were, like, it was not okay. So like, I think if you are having a hard time being having an unreasonable goal or failing, then you must go to beitpod.com/success because you are going to hear that even Brad hasn't hit a single goal in six months or six years, I think, six years, six years, he hasn't had a single goal, maybe it's eight now at this point, since we met like and it's not because he hasn't tried hard or had great success. It's because he sets unreasonable goals for himself to make himself work harder than last time, and then they like reflect upon what they like, why they maybe didn't hit those goals, but like what they did do. And it's just really, really cool. So beitpod.com/success. Go take it. Go relisten to the episode. Get fired up. Let us know if you sign up for this program. Brad Crowell 35:27  Yeah. We want to know. We want to know. Lesley Logan 35:28  We'll probably even see you there. Brad Crowell 35:29  Yeah, I think we're gonna do it, too. Lesley Logan 35:30  Yeah. I love the classes. So at any rate, you're amazing. Brad's amazing. Share this with a friend who needs to hear it. Share it with three friends. Guess what, when your friends change, it makes it easier for you to change. And until next time, Be It Till You See It. Brad Crowell 35:44  Bye for now. Lesley Logan 35:45  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod.Brad Crowell 36:27  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell.Lesley Logan 36:32  It is transcribed, produced and edited by the epic team at Disenyo.co.Brad Crowell 36:36  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi.Lesley Logan 36:44  Special thanks to Melissa Solomon for creating our visuals.Brad Crowell 36:47  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.Support this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Lesley Logan welcomes mindset coach Brad Bizjack for a conversation that digs deep into why so many high-achievers get stuck in surface-level strategies. Brad shares his journey from being buried in six-figure debt to building a multi-million-dollar business, and reveals the missing ingredient most people ignore when trying to change: identity. If you've been hustling without the results to show for it, this episode will challenge the way you think about success and who you believe yourself to be.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast https://lesleylogan.co/podcast/. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co mailto:beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe https://lesleylogan.co/podcast/#follow-subscribe-free.In this episode you will learn about:Why over-studying and perfectionism often mask procrastination.How overvaluing certainty leads to playing small and staying stuck.The “line of lasting change” and why identity shapes your results.How doubt, pain, and vision are the three ways to shift limiting beliefs.Why your peer group and environment influence your habits and outcomes.Episode References/Links:Brad Bizjack's Website - https://www.bradbizjack.comBrad Bizjack's Facebook - https://www.facebook.com/BradBizjackCoachingBrad Bizjack's Instagram - https://www.instagram.com/bradbizjackBrad Bizjack's Program: The Success Accelerator - https://beitpod.com/successTiny Habits by BJ Fogg - https://a.co/d/hkmaWEOTim Robbins Events - https://www.tonyrobbins.comGuest Bio:Brad Bizjack is a personal development expert and a master mindset strategist. As a multi-7-figure CEO of a transformative coaching business, Brad boasts over a decade of experience in igniting human potential. His mission is clear and compelling: to awaken individuals to their boundless possibilities and empower them to create the extraordinary success and freedom they truly deserve. Having touched the lives of over 60,000 individuals across more than 40 countries, Brad is renowned for his ability to shatter mediocrity and inspire profound, lasting change. He excels in uncovering and dismantling the limiting beliefs and toxic thought patterns that lurk in the shadows of the mind, unlocking the doors to unprecedented achievement and fulfillment. Beyond his professional accolades, Brad is a devoted husband to his college sweetheart, Janiece, and a father to their 4 year old daughter Lily and dog Oliver. Together, they cherish their moments of joy and adventure, often found enjoying days on the lake, creating precious memories as a family. If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. https://lovethepodcast.com/BITYSIDEALS! DEALS! DEALS! 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Very first call with that coach changed my life fundamentally forever. I was telling her, I'm doing all the podcasts, listening to the books, reading the books, I'm doing all the things. Why isn't it happening for me? I want this to work so bad. And she said, very calmly, Brad, you are so attached to success that you're missing the whole point. You're under the impression that you shouldn't be where you are right now. Business, success and money, it's never going to make you happy. It's rewiring your mind for happiness that'll make you successful. Lesley Logan 0:39  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started. Lesley Logan 1:17  All right, babes, I'm keeping this quick because our guest day is gonna blow your mind. Get your notebooks out, get your pens out. Get ready to hit rewind. If you're driving in your car, make sure Siri listens to you so you can rewind whenever you need to because this episode is an episode I've wanted to have for over a year. For over a year I've wanted to have this episode. So, Brad Bizjack is our guest today, and we're gonna talk about perfectionism, certainty, achieve, being an achiever. And literally, how do you actually change your life? How do you actually be it till you see it? So stay tuned all the way to the end. You don't wanna miss it. Here's Brad Bizjack. Lesley Logan 1:52  All right, Be It babe. Get ready. Just get ready. I already know it's gonna be amazing. I'm so excited. I wanted this person on the pod, since I heard him on my old coach's pod. Here's the deal. I remember seeing this guy's name on my feed in several podcasts, okay? And I was like, okay, someone's doing a launch, that's fine. And then I saw him on my old coach's pod, and I was like, you know, I haven't listened to her pod for a while. I'm gonna listen to this guy so I'm walking through the streets of Cambodia right before we're out to have a retreat. And I listened to this thing, and I was like, oh my god I didn't realize I'm stuck. I'm, this is the feeling I'm having. I'm feeling stuck. So I'm gonna sign up for this. So I told Brad, my husband, Brad, I said, babe, I signed us up for a launch. I think I want to be launched at it's been a while, so let's do it. Let's just like, let's just go through someone's thing. Let's just get taught. Let's get our cup filled, and then we'll just see what kind of emails come through. Because of the timing, my husband actually was on Hong Kong time, meaning when we got back from Cambodia, he was up every day at 5am and your calls were at like, 6am our time, something early. Brad would never, ever he would have to watch replays. We dog walked every morning listening to you. And of course, the day that you're like, okay, I'm running this program. We're like, okay, we're the first to sign up. Like, we're already in, and we stuck with it for, like, whatever, six months, a year. It was amazing. So Brad Bizjack is our guest today, and the and the reason I wanted to have him on is because of what you're gonna hear right now. Brad, what do you rock at? Who are you? Tell us everything about you.Brad Bizjack 3:18  First of all, that was, like, the best way of getting into our each other's worlds I've ever heard like, what a crazy story. So grateful for the opportunity to be here. I help people rewire the limiting beliefs, toxic thought patterns, limiting emotional patterns that are getting in the way of the success, freedom and fulfillment they really deserve that they don't really go know are going on behind the scenes. So we help people identify that and shift that. Lesley Logan 3:41  I mean, I think that's there's so many people who need that. Like, that's.Brad Bizjack 3:45  Like everybody. Lesley Logan 3:45  Like everybody, most people don't know they need it. And the ones that do kind of get overwhelmed with, like, all of the things, like, they get involved in that perfectionism. Like, I gotta check this box. I gotta do this thing, and if I just read this one more book, then, then I will be fixed, right? Brad Bizjack 4:01  100% I think people will use over-studying as like procrastination in disguise and not even realize they're doing it just because they're overvaluing certainty. And we can go more into that if you want, but yeah, that's a very, very common thing we see. Lesley Logan 4:15  You are correct. I actually looked up like signs of imposter syndrome, right? And or the like, types of imposter syndrome, because, like, there's imposter syndrome, which is, like, you're new at something, so you are going to feel that way because you're new at something, and that's great. But also, then there's like, the imposter syndrome when you're, like, actually qualified to do things, but you're you're feeling like an imposter. And so I was teaching on this, and so I did some research, and one of the signs that you are causing that is that perfectionism. If I just get one more certificate, if I learn one more thing, if I study this, and I'm a Pilates instructor who teaches Pilates instructors, and they'll go, I can't take your business class, because, actually, I needed to study this Wunda Chair. And I'm like, no one even knows what a Wunda Chair is, like until they know what Pilates is, like, no one cares. You need to know how to run a business that doesn't burn you out. Like, but you but people will overwhelm themselves. So can we talk about that perfectionism, certainty, like, what it what is, what are the signs that people are doing these things? Because I think sometimes they don't even see it in themselves. Brad Bizjack 5:13  Yeah, I think, you know, when we talk about rewiring limiting beliefs and toxic thoughts, like you said, I don't think people know they're doing it. But if anyone's ever been in a situation where they know they want their life to change and they just can't get themselves to take action, or there's a limiting behavior they participate in and they don't know why they do it, even though it's not serving them, or they know exactly what to do and they're procrastinating consistently. Or they're in a spot where they just can't get themselves to move and they see their laptop staring at them, begging them to change their life, and even though they care so much, they just don't care in the moment. And there's this piece of you that says, I know I'm meant for so much more than what I'm getting right now, but for some reason, I can't get myself to move or take action. Any of those are some of the most common symptoms that I see. But there's also one on the flip side, and that's calling out all the achievers in the room, the people that have taken the action or forced themselves through willpower to get moving. Those people end up basing their worth on more, more success, more money. And so it feels like their worth is a moving target. So they'll bounce from goal to goal, peak to peak, to do list, to to do list. Nothing feels like enough, and everything they do just feels like they're battling burnout. So if you're in a spot where you either are constantly seeking the how, which is basically exactly what we were just talking about, glorified procrastination, and let me actually backtrack on this a little bit, because I think it's really important, we need to know the how, just not right away, right? You can't head east looking for the sunset, right? It doesn't work that way. And so when you know what you want and why you want it, the how reveals itself, but when you get so caught up in seeking the how, because of living in this fear of not being certain, then you end up just tiptoeing around the edges of your dream, playing not to lose instead of playing to win. So any action you do take is you mistaking movement for achievement, and you'll take little, itty bitty actions instead of the ones that will actually yield results. And so you feel like you're spending all day on this dream, but you're not getting anywhere. And the main reason is because you are overvaluing certainty at a very high level, which is really what perfectionism is. It just means that you are afraid of what happens if you're not totally certain, and that somehow it's going to mean that you're unworthy. If you think about the human brain, its job is not to make you happy, its job is to make sure you survive. And you see people all the time saying, well, I self-sabotage. I get in my own way. Well, it's physically impossible to self-sabotage. Think about it. Your brain is a survivalist. Its job is to keep you alive. So why would it ever cause you harm? What's actually happening is you're just meeting a need, and the survival-based need that's embedded into all of our DNA is the need for certainty. And when you overvalue certainty. What actually happens is like, think about it, millions of years ago, you weren't worried about building your Pilates business or whatever it is. You were worried about the saber tooth tiger that was hiding in the bushes that was going to eat your baby, right? You you didn't have the these you weren't worried about success and fulfillment. You were worried about staying alive. Well, we don't have the same threats, but we do have the same mind. And so we link up putting ourselves out there on social or starting a podcast or sending an email or prospecting whatever, or starting a new fitness regimen. We we link it up as a survival-based threat when it's not, it's just misplaced. And so that's what a lot of people do. And I see people over-study all day long, and they use personal development as a way to escape developing personally, and it just gets in their own way.Lesley Logan 8:51  Oh my God. Everyone hit rewind. That was the most amazing, that is the most amazing thing I've heard. And I also think, like, what a great clip. And like, we can it's a great question to ask yourself, like, am I, am I doing this to escape, you know, am I? Am I? Am I working on this thing one more time? Tweak to to busy ourselves from what it actually is, which is the change we have to make. And change is really difficult. It, I don't, I don't, I actually want to say, I don't know that change is actually that difficult. Because, from what I understand about studying habits and mindset, right? So during the pandemic, I was like, I need to figure out why like, some people make a habit and some people don't like what's going on here. And also, I had a great yoga teacher who was like, that, we always wanna make things that are right or wrong, bad or good. And he's like, actually, that's not how the world works, like because if it's serving you like it could be bad for one person, but not for you, right? So I was like, okay, and I started with BJ Fogg, and he said there's no such thing as a bad habit. Every single thing we do is serving our mind. Our mind actually, truly lives off of what makes us feel good. And, so if you're like, but I hate scrolling, it's a bad habit, right? But you, when you scroll, something is happening in your mind that is giving you relief, excitement, joy, or it could even just be like, like, you can just like, exhale, right? So your brain isn't doesn't know bad or good. It knows shame and judgment doesn't make me feel good, and these things make me feel good, and so we actually create habits instantly based on emotions. So that's why I think that change isn't hard if we know how our brain works. Brad Bizjack 10:31  100%. If you think about change, change does not take a long time to do. It actually happens in an instant when you actually have the leverage to create change, right? Like so many people have had a time in their lives when they've dealt with a really painful situation, like a tough relationship, or, let's say, let's say that they weren't exercising or eating well, or so anything like that, and they've known that they should take a different action, but they haven't gotten themselves to do it until one day when something happens, and all of a sudden, some lever is pulled, and all of a sudden it's easy and it's not hard anymore. It's because in the moment, you started shifting the beliefs and the emotions that were going on behind the scenes to create leverage to actually move, and there's actually a reason why this happens. And I'm happy to dive into how behavior change actually works in people. If you want me to dive deep into that, I can. But if we think so, let's say most people, most people, if you imagine like a big triangle with different like levels in this triangle, at the very base of this triangle is your 3D environment or your results. This is really how life is. Now, most people don't recognize that all of life is cause and effect, everything. And if you obsess over the effect, you forget the cause. And if you don't focus on the cause, you can no longer influence the effect. Well, most people think that their life circumstances are the cause of how they feel, how they live, everything. They think, I don't have this money, therefore I can't be happy. I can't take different action. I can't grow a big business. I don't have a big business, therefore I can't ask people to join my business, right? It's, it's backwards thinking. It's once I have a different life, then I can take a different action. So what most people end up doing is they sit around complaining about their circumstances. And the challenge with complaining is you only complain about things that you could change. You're just too afraid to, right? So you don't complain about gravity. You complain about money. Well, money is something you can make right now if you want to, you can attract it anytime you want to. So it starts at the bottom of this pyramid with your 3D environment and your results. Now most people, they think that if they focus on what's not happening in their life, somehow magically, it's going to change, and it doesn't. If I could give one calling to everybody here, it's the fact that you are 100% responsible for every single part of your life, even the parts that are not your fault. Now before you want to punch me in the face, let me explain, right? I don't mean that that thing that happened in your life is your fault. You are not to blame. Blame focuses on the past and what went wrong. Responsibility means the ability to respond. This is how I'm going to perceive it, move about it, go forward in the future. And that's everyone's responsibility, regardless of what happened in your life. So once you start taking responsibility for your life, you start trying to impact the cause of a different 3D environment of results, and you step up one level in that pyramid to behaviors and habits. And most people, they try to form a habit. It takes 21 days to form a habit. You see all this stuff, well, how many people listening have ever done really, really good for about two or three weeks, and then all of a sudden they fall off? There's a reason why. Because when you try to change at a behavior level, meaning, take a different action, which isn't a bad thing. It's not bad if you want to, let's say, lose weight or gain weight, or whatever your goals are, if you take a different action, it will yield a different result when done consistently over time. The problem is that when you try to change at a behavior level, you have to negotiate with the mind. You automatically question if you are capable of making it happen. So it feels like this constant fight, and you have to rely on willpower. Willpower is push motivation, right, and we all use willpower sometimes. Nothing wrong with willpower. But if you rely on it, it leads to one thing, and that is burnout. We need to get to a place of pull, where hard work isn't hard work, where you just move. So when you are changing, from a behavior perspective, you're wanting to know, am I doing it right? You're seeking the strategy first, the how, right, and when you crave the how over crave the how, you likely don't actually take the actions that will yield the results. So what influences our behaviors and habits? Go one level higher, and that is your capability. And most people don't recognize what's influencing their capability are three things. Number one is what you consume. If you consume social media gossip on a daily basis, that's not really going to help your sales habit, right? If you can consume news media, that's not going to really help with practicing gratitude, right? It's going to hurt it. So number one is what you consume, because whatever goes in your eyes and ears comes out your mouth, and it leads to the second thing, which is skills. You, let's say that you're still that you're trying to grow a business, and the habit you're trying to deploy is consistent sales or prospecting or marketing? Well, you need to study sales and marketing. The skills of those things are required to change the habits and therefore change the environment. And so we need different skills. If your skills that you're studying is okay, I just want to learn how to bake cakes, but your goal is to grow a business, well, it's mismatched, right? But the third thing that's most powerful, is, that it influences your capability, is your peer group. Your life is a direct reflection of the expectations of the people you surround yourself with. And we can have a whole freaking podcast episode on this alone. It's so important. So these three levels are temporary behavior change. Anything at the skill at the capability level, behavior level and 3D environment level, it doesn't seem to last. And if it ever does, it's because we're changing at a higher level than that. And so it's not bad to change these things. Your capability does influence your behaviors and habits, and that does influence your environment, but it never, most people never decide to change above the line of lasting change, which is what influences all of this. Before I go into that, you seem like you have thoughts, my friend.Lesley Logan 16:53  Well, I just, I do, because you just said, like, most people don't go above the line of lasting change. And I think, like, that intrigues me, because it's like, are we saying that like, they'll do enough, they start to get going, and then they, like, revert back, or they just kind of stay at this place that's like, good enough. Like, tell me what the line of lasting change is.Brad Bizjack 17:14  Well, the strongest force in the human personality is the need to stay consistent with who you already think you are. Lesley Logan 17:20  Oh, yes. Brad Bizjack 17:21  And so if you believe or identify as a failure or think that money is hard to make, you can try all day long to change, but you're gonna go back. You're gonna find a way, because life will, whatever you believe, will determine the level of potential you tap into. That determines the actions you do or don't take and how well you do them. That determines your results, and it literally reinforces what you believe. That's why, right above this line of lasting change, if you actually want to make change, it's your beliefs and values that's that's the next step, that's what actually influences lasting change. So you mentioned, do people go back? They'll go back to what they believe, what they value, and how they identify always, they'll find a way. And so before I explain that, does that make sense so far? Lesley Logan 18:07  Yeah, that does. And I think, like, where I, where I, like, my brain is like, okay, so I also know that the brain is like, dissonance. So if, if, if I, if I think I'm a failure, but I just have to walk around going, I'm not a failure. I'm not a failure. Like, I don't know, like, I don't know that that is like, the answer, right? Like, so how do I go from like, seeing myself and believing that I'm a failure and then actually truly seeing myself in value that I'm not a failure?Brad Bizjack 18:35  Yeah, there's three ways to shift any belief pattern. Number one is doubt, right? If you introduce doubt to this and so that is real life examples, right? If, let's use the example of money is hard to make, right? That's a belief that a lot of people have. Well, if that is the belief, what evidence do you currently have supporting that? Because you're likely overly focusing on it. If you introduce doubt to that belief and say, well, not hard for John. It's not hard for Lesley, like and you surround yourself with evidence. Is that actually true? Or is that something that I was just told growing up? Rich people are greedy. Is that actually true or if I take a look around at all the people that I know that have money, they're the ones giving the most to charities, right? So it's evidence that shows that that belief is false. But the challenge with this is changing at a logical level is very, very hard, right? If most people don't recognize that, it's next to impossible to logic and reason your way out of anxiety. It just makes the anxiety worse. It's because it's, at a nervous system level, it responds, your body responds way faster than thoughts ever will. So we need to change our beliefs in other ways, and that is pain. We talked earlier about how people like how change is not really that hard once you have leverage, if you can see the consequences of what happens if you don't change, a nd actually live those consequences in your mind, you will start to change. I was at a Tony Robbins event years ago, and he shared something that really made an impact on how I viewed behavior change. And he used the example of a Christmas carol, Ebenezer Scrooge, right? And how he's a total butt head, super mean to all these people, because he thinks that that's why he's successful. It's not why he's successful. It's not why he's successful. He's brilliant, he works hard, all these things. And his life was going pretty bad, and he just kept on going until three until one night, three neuro associative conditioning specialists showed up at his house that goes to Christmas past, present and future, and they linked up unbearable pain to the way that he's lived up until now, the way that he's living and what his life will look like if he keeps living that way. And when you're boxing from the left, from the right and behind you, guess what you move. Most people value comfort and safety and certainty, so they don't want to give themselves a healthy dose of pain. They don't want to see the consequences of consistently doing it this way. And people are like, well, I know the consequence is going to hurt me. It's going to hurt my kids. Everyone has a leverage point, but sometimes that leverage point isn't your stereotypical oh, it's going to hurt my finances. Oh, it's going to hurt my kids. Your job is to find out what it is that you actually will have in your life that's going to cause you pain that you care about, that'll get you to move. That's the second way to create a change. The third is vision. Human beings are driven by their need to avoid pain and gain pleasure, right? What we just talked about is pain avoidance, and that's very strong, and typically the most strong, but we're also driven by pleasure, and when we can be compelled by a beautiful vision of the future, it gives us a reason to overcome this. So if we think about what identity is, the identity of I'm a failure, that is just a strongly held belief, right? So beliefs and values. Beliefs are just feelings of certainty. That's all it is. And a value is an emotional state you live in, and value feeling, right? So if we think about a belief as let's use the example of the sky is blue, most people think that. But what about during sunset? What about at night? What about sunrise? What about when it's raining? What about the scientific answer that it's not any color, right? It introduces doubt. So we have these beliefs based on evidence in our life, whether that is our upbringing, trauma, consistent results that reinforce this feeling of certainty, until we introduce uncertainty to that certainty. So it's so interesting, the thing that you're craving the most of, certainty, that's the very thing that's keeping you in the exact same spot, right? If we look at it from a values perspective, most people don't recognize they have values conflicts going on, right? Most people value success, but they equally value avoiding rejection, and so that's going to create conflict. And all of this rolls up into your identity, who you think you are. So those three things, shifting the identity through doubt, pain, and there's other ways too, and vision, shifting your beliefs and shifting your values that automatically influence your capabilities, automatically influences your behaviors and habits, cascades down right into different results. And we can do a real life example, or we can move on. But the whole point is, most people just fall back to where they are because they have a belief at a fundamental level, this is who I am, and your brain will always default to going back there. Lesley Logan 23:18  Yeah, I do want to do a real quick example, but I want to say, like, probably not a decade ago, but a long time ago, I was listening to a podcast, and I really, really so wish I could find this episode, but it was talking about how, scientifically, they can prove that your brain will tell your body exactly what you're thinking. So they actually took these people and they told them they were going to brand them. They put them in a room. They blindfolded them. They had the fire making the noise, they had the sizzling. They said, This is what the branding is going to look like. This is what it's going to be like. This is going to happen to you. Then they like, did the sizzle, then they touch them with a pen. And some people's arms developed a like a sore, a redness mark in the shape of the branding that they said they were not branded. No one was hurt doing this thing. But it's a scientific experiment, and they have also studied people who like, if you tell yourself, I'm I'm fat, and you're someone who is wanting to lose weight, that's a journey you want to go on. They have actually seen that those people do produce more fat, have bigger fat cells, all these different things, versus people who don't have a judgment about how they look. Their cells look quite different. Another study they did was a guy, a doctor, who wanted to know if I scrape a knee or if I drain a knee, which one of those things is actually helping these people's knee issues, right? So they had to take three groups. Had to take a group of people who needed this, but they did nothing to. They had to take a group of people that they just drained, and they had a group of people that they just like, scraped right. Every single person got put under, got the same music, was told what the surgery was going to be like, and then they waited to see what happened. And the people who had nothing to their knee, nothing, no draining, no scraping, they did two little pricks, put 'em under, play the surgical video while they're in anesthesia, they had the same results as people who had anything done. And so is this point that, like, our brains are so powerful, they literally tell us things. And so it's so important what we are telling ourselves that we have to know. So I just wanna, like, highlight everything you said, because it is really, is really important that we, we tell ourselves the things we actually want to hear we want our body to do. Yeah.Brad Bizjack 25:31  Well, you know what's interesting, too. Have you ever noticed that when a lot of people do affirmations, it doesn't really stick? Why? Have you ever thought why that is and it it's because they're not telling themselves powerfully. When you are about to have a surgery or something like that, and you tell and the brain genuinely thinks something is going to happen, it is just like you said, so incredibly powerful, so powerful because the belief is held so strongly that this is going to happen. That's how powerful your brain is. But what we typically do when someone pulls like an affirmation card, right, and it says, I am worthy, and your brain goes bullshit, right? Or I am abundant. Have you seen your bank account? It's because it's done through less conviction and certainty. It's done through the lens of basically being passive. And so if you think about all these scenarios, these scenarios are from a place of this is it's almost like this is fact, where a belief is being communicated with absolute conviction. And so to the degree in which you can be convicted in your statements about yourself, that's the degree that behavior change happens. And once you do your brain just it goes to war for who you think you are or what you think is going to happen. That's why, when someone is in a space where you identify them as a success story, the worst things in the world could be happening for them, and you know without a doubt, they'll be completely fine. They'll figure it out. Because you always default back to what you feel most convicted about.Lesley Logan 27:05  Yeah, real life, example, and, and if it's possible, I, we didn't do this. We didn't actually talk about, like, how you got to, how you got to be so amazing. (inaudible) Just in case, people think, oh my god, easy for you to say, Brad. Like, life must be so easy for you. Like, you know, like, I think some people again, the brain is like, okay, well, Lesley and Brad just have it together. Everything works out for them. Somebody, okay, really quick. So I have a bot that is trained up 10 million of my words. And someone asked it like, have you ever had to handle a setback? And my bot thankfully said, yeah, daily, yeah. So anyways, go ahead.Brad Bizjack 27:43  So I'll share kind of a little bit of backstory. I was, came out, out of college, $92,000 in debt, and at that stage in my life, I wanted more money. I wanted to be able to add avocado without having to worry about overdraft in my bank account, right? Like, that's what I really wanted. And I found online business, and I was like, this is going to change my financial circumstances. But really what I wanted at that stage in my life was to be the breaking point of mediocrity in my family history. I wanted something I could chase after, and so online business was my ticket. A lot of people have other vehicles. That was mine. There was just one problem. It didn't work. I spent seven years, eight years, never making more than $24,000 a year as a group fitness instructor trying to get a business off the ground. I also had a corporate job, and I'll share a little bit of backstory with that in just a moment, but I would try to get this thing off the ground, and it didn't, It didn't happen. And so my mentor told me, dude, you need a mindset coach. What you're doing clearly isn't working. And I was like, but I'm $92,000 in debt. There's no way that I can hire a coach. And she's like, I'm gonna tell you, man, if nothing changes, nothing changes. So I maxed out a credit card, went $98,000 in debt, hired a coach. Very first call with that coach changed my life, fundamentally, forever. I was telling her, I'm doing all the podcasts, listening to the books, reading the books, I'm doing all the things. Why isn't it happening for me? I want this to work so bad. And she said, very calmly, Brad, you are so attached to success that you're missing the whole point. You're under the impression that you shouldn't be where you are right now. Business success and money, it's never going to make you happy. It's rewiring your mind for happiness that'll make you successful. At that stage, I was resenting everything in my life. I was saying it was wrong in some way. I wasn't seeing life happening for me. So I bought a ticket to a conference to really work on shifting my beliefs. I didn't have this technology back then. I didn't understand all this stuff back then, I just knew I needed, I just knew I needed to change my mindset. That's all I labeled it as back then. And I remember buying the plane ticket, hotel, all that stuff in San Diego, and about a month before that event, I got fired from my job. Now I'm $98,000 in debt now. No income, no savings. But luckily, I had that plane ticket, and I fly across the country, land in San Diego, go to the grocery store, buy peanut butter and jelly, like I did 100 times a day at that point. And I overdrafted my bank account on peanut butter and jelly, and it was just this, this place of defeat, where I just felt like nothing was ever gonna change, and I walk into that conference tail between my legs, and the topic that day was all about how the human mind works, and shifting your belief systems and identities and values and all these things. And it changed everything. We went on to pay off that 100 grand in debt within a year, we retired my wife from corporate America, we built up a million, multimillion dollar per year business. We've served 70,000 people all over the world. And now we have a little girl, and I'm going to be the dad that I want to be for her, and be at every single every single dance recital, or baseball or whatever it is. And it was because of shifting above the line of lasting change. It was because I had the courage to look at those things that most people avoid. And that's my calling to everybody here. And so if we do a real world example of this pyramid, that's literally what I did. If we look at the left side like, imagine that, that pyramid, that triangle, one identity is, I'm a failure right? Well, cascade that down. What does a failure believe? Success will never happen. Money is hard to make. What does a failure value? They value security. They value safety, right? So what does that do to my capabilities? What am I going to study if I believe I'm a failure? The news, social media. Who am I going to surround myself with other people that identify as failures to prove these beliefs true. So what happens to my habits? I'll just go through my day. I'll grab a beer at the end of the day, sit in the couch feeling sorry for myself, watching Friends reruns. And so what happens to my environment? Same overdraft, same bank account issues. That was my life. When I shifted this, everything going on behind the scenes, and started identifying as, let's use the example of a successful entrepreneur, right, just as an example. Or let's just use I am successful, right? Well, what's a belief system that comes from someone that identifies as successful? Money flows to me, or, you know, business is service, things like that. What does a successful person value? They value success, freedom, love, contribution, awesome. So let's go down to capabilities. What skills am I studying? Persuasion, marketing, sales. Okay, what, what am I consuming? Positive, uplifting books and videos and things like that. I'm not spending my time on social media and all that stuff and wasting my brain away comparing to the to the world. Who am I surrounded by? People that have what I want. So then what cascades into behaviors and habits? I'm focusing on the most important activities, the marketing, the sales. I'm making, the offers I'm putting myself out there in the world. So what happens to my environment? Naturally make more money, naturally serve more people. It all, it all cascades. So the whole point of all of this is my life didn't change until I changed above the line of lasting change. And it's very easy to look at success stories or people that have some semblance of what you want in any capacity and see, okay, yeah, easy for you to say monster man, but it doesn't look at the years and years and years of struggle that it took for me to get to a point where change became a must, and, and that's so that's how everything kind of, kind of shook out. Lesley Logan 33:30  I, thank you for sharing that. And also, like, I'm sure everyone heard like, the be it till you see it in that like, in just like, okay, so if you are, you took the first triangle, like, I'm failure, I'm poor, whatever. You go through, like, that's where you were at. And then you take the triangle that you want to be, if I am a successful person. These are the skill sets. This is the mindset. These are people I'm hanging out with. That's be it till you see it, right. Like, that's truly like, why this podcast exists and, like, why I get so excited. Because as I hear you tell that story, I can think of the times, like, all, all the amazing times I had in my life that took me the next level. I did those things, right? Like there was a day, so I was homeless, and that really without address. I had couches to surf on. I had totaled my car leaving my ex's house. So that's fun. And the studio that I rented space for was closing, so now I have no place to teach my clients. I have one month to find a new place. I don't have a place I actually live. So that's a problem, because I need to live, I lived in L.A., so I need to live where I'm going to teach, right? And then I have no car. So I'm at Whole Foods, because, you know, when you, when you're living off credit cards, you go to Whole Foods for a salad, guys. And I'm, I'm at Whole Foods, and I get a phone call, and I don't I never answer my phone, but I answered my phone and it's like, hi, this is Los Angeles Magazine. Congratulations. You're the best Pilates instructor in Los Angeles. You're gonna be in the next issue one of I do this thing, and I'm like, sitting there and like, the clothes I've been in since the morning, because I have not made it to the gym yet where I can shower. And I'm like, wow, I, how did, I thought people paid for this, like, I thought, like, I didn't pay for this. Do you have the right phone number? They're like, nope. We went to your class and you were voted and, like, you got this. And I was like, oh, amazing. That's so amazing. I sat there, and I'm like, holy moly. Like, I'm homeless. I have no place to all these things are happening. And I remember going, okay, well, I am now the best Pilates instructor in Los Angeles. So where does she teach, and where does she live, and who did she take to this party? And I did all those things. My life changed. Changed dramatically. You guys, I ended up, like, literally, making friends with someone who ended up my husband. I, like, I had one of the best studios and Pilates businesses in Los Angeles. Everything, everything changed because, like, I sat there and I was like, okay, I can sit here and, like, wallow in my sweat and my overdraft. I definitely wasn't probably on overdraft, but I was using a credit card. But, like, but, like, I can sit here in that or I can go, someone just deemed me the best Pilates instructor. So if they think I am, like, what would that person do, and how does that person act? And it changed my whole life. And then it happened again in 2020, and, like, it just so I sit here and I listen to you, and I'm like, my goodness, like, we can do this whenever we need to, and then it like, you don't have to wait. We can actually make these changes. And I think it's really so fun to listen to you, because you just get so I'm sure everyone's saying, like, get so excited. Go, oh, this change is possible. Like, you make it all possible. And so I just thank you. What are you most excited about right now?Brad Bizjack 36:20  Oh, man, right now I am excited for delivering people the insights of daily motivation that they need. I'm developing this entirely new thing that's super, super exciting to help people just have consistent motivation in their lives every day for this exact concept that we're talking about. And also taking my daughter to Disney, which is gonna be freaking cool.Lesley Logan 36:38  Oh my God, that's gonna be, I think you'll have, you'll probably have more fun memories thank she, that is so cool. That is so cool. Oh my gosh. Okay, bro, I could talk to you forever, truly, truly. But we're gonna take a brief break, and then we're gonna find out if people can, can, you know, stalk you in the best way and your Be It Action Items. Lesley Logan 37:01  Alright, Brad, where do you hang out? Where can people work with you, if they want to do this with you, if they want more than 35 minutes to do in their ear, like, what can they do?Brad Bizjack 37:08  Yeah, absolutely. So, so in terms of just consistent places where I'm showing up, on the gram jam @BradBizjack, I had motivational tips there on an ongoing basis. But if you really want to take these concepts and make them real. This is actually really, really amazing timing, because starting next week, I have a five day challenge that literally does everything we're talking about and makes them real in your life. It's called the Success Accelerator. This program has helped over 70,000 people shift their beliefs and identities and values to help them become the very best version of themselves, the version that they really want to be. And so yeah, it starts next week. There's going to be a ton of people in there, if you want to see how high performers achieve their goals faster than all their peers, with less stress, if you want to see how do we take these principles and really bring them to life in real time, giving you real tactical things to do each day to really make this happen, come into the Success Accelerator Program, it's going to be really, really powerful. So those would be the two, two best ways.Lesley Logan 38:07  Awesome. Okay, so we'll put the link in the show notes. We'll also email to you guys, if you're on the podcast email list, Brad, my Brad and I did this. That's exactly the time at the beginning of the show. It was, it's absolutely wonderful. I'm telling you like I would do it again, just because I think it's so important to remind yourself, because there's always like, another thing you're like, oh, I didn't do that one. I didn't do that part. I got this part. So I think it's just so amazing what you do. And you guys, it is five, it is five days, but it's wonderful, and it's a great way to start your day. You're going to want to do it, and there's replays, so you can always watch it later if you have to work. Okay, you have given us a ton but, but we have to ask the question, bold, executable, intrinsic or targeted, steps people can take to be it till they see it. What do you have for us? Brad Bizjack 38:47  Oh, my goodness, this is such a good one. This is probably one of the things that I'm most excited about right now. I have a very interesting take on big dreams and big goals. A lot of people will say things like, be realistic and stuff like that. I am actually completely different. My, the number one thing that I believe is you have to be compelled by a beautiful vision of the future. Otherwise, you would, you'll default to focusing on the past and present. So number one, by the way, is unreasonable dreams and goals. In my opinion, that's number one, and then taking full responsibility for making that happen. I think a lot of people hold themselves back from doing that. And if you start there, and we'll talk a lot about this in the challenge next week on how to do that successfully, that'll go a long way in actually making them possible.Lesley Logan 39:33  I love that. We haven't had anyone we've had a few people say those smart, tangible gold blah, blah, blah, blah, blah, and that's really, if you do, I got actual habit like, that makes sense. But like, for a vision, no, no one gets out of bed for a reasonable like, you know, like, if shit hits the fan and you have a reasonable goal to work on, you're just gonna work on the shit that hit the fan and not, like, the reasonable goal. So I fucking love that. Brad, you are awesome. You guys, please let us know how you're gonna use these tips in your life. What your favorite takeaways are, if you sign up for the Success Accelerator, I wanna know. I promise you it will be five days well spent. I'm telling you from experience. And send this to a friend who needs to hear it. Because, as Brad said, like the people we hang around, they affect us, and so if you don't want to lose them, they need to hear this so that they can level up as well with you. So, Brad, thank you so much. And until next time everyone, Be It Till You See It. Lesley Logan 40:29  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod.Brad Crowell 41:11  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell.Lesley Logan 41:16  It is transcribed, produced and edited by the epic team at Disenyo.co.Brad Crowell 41:20  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi.Lesley Logan 41:27  Special thanks to Melissa Solomon for creating our visuals.Brad Crowell 41:31  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.Support this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Anne-Laure Le Cunff: Tiny Experiments Anne-Laure Le Cunff is an award-winning neuroscientist, entrepreneur, and writer. She is the founder of Ness Labs and author of its widely read newsletter, a researcher at the ADHD Research Lab, and an advisor for the Applied Neuroscience Association. She is the author of Tiny Experiments: How to Live Freely in a Goal-Obsessed World*. We all get into a rut sometimes. Once we notice we're in one, our tendency is to work really hard to get out of it. In this conversation, Anne-Laure and I explore how starting with something tiny is often the better bet. Key Points SMART goals assume we know exactly where we're heading. Most of the time, that's not clear. A tiny experiment focuses on outputs instead of outcomes. To build more comfort with uncertainty, find one small place to experiment. Our brain uses growth loops to constantly adjust our trajectory. We don't go in circles; we grow in circles. Improving growth isn't about knowledge or skill; it's thinking about your thinking, questioning your responses, and knowing your mind. A simple, 5-minute tool is Plus Minus Next. It surfaces what's working, what's not, and your next steps. Resources Mentioned Tiny Experiments: How to Live Freely in a Goal-Obsessed World* by Anne-Laure Le Cunff Interview Notes Download my interview notes in PDF format (free membership required). Related Episodes How to Become the Person You Want to Be, with James Clear (episode 376) How to Change Your Behavior, with BJ Fogg (episode 507) How to Create Space, with Juliet Funt (episode 540) Discover More Activate your free membership for full access to the entire library of interviews since 2011, searchable by topic. To accelerate your learning, uncover more inside Coaching for Leaders Plus.

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3705: Dr. Neil emphasizes that the key to long-term fitness isn't more health information, it's daily inspiration and strategic habit formation. Using small, achievable actions anchored to existing routines, he offers clear, science-backed methods to make exercise and healthy behaviors a natural part of everyday life. Quotes to ponder: "We don't need health information, we need health inspiration." "You've just created a new habit." "What inspires you?" Episode references: Tiny Habits by BJ Fogg: https://www.tinyhabits.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Sabina Nawaz: You're the Boss Sabina Nawaz is an executive coach who advises C-level executives and teams at Fortune 500 corporations, government agencies, nonprofits, and academic institutions. During her 14-year tenure at Microsoft, she went from managing software development teams to leading the company's executive development and succession planning efforts for over 11,000 managers and nearly a thousand executives, advising Bill Gates and Steve Ballmer directly. She's the author of You're the Boss: Become the Manager You Want to Be (and Others Need)*. Every leader I know intends to be authentic. Unfortunately, we sometimes use authenticity as an excuse not to do the critical work of calibrating our actions. In this conversation, Sabina and I discuss how to avoid that trap so we can show up more genuinely for others. Key Points “Yeah, but…” signals justification and holds us back from what we most need to learn. Your success comes despite unhelpful traits, not because of them. Pure authenticity is a complete fallacy. Authenticity is not singular. We sometimes use authenticity as an excuse not to do the important work of calibrating our actions. Don't let the smokescreen of past “authenticity” get in the way of growth. Authenticity is not static. Reading your old past social media posts will remind you of this. When shifting, start with small experiments to nudge you in a new direction. Language that may be warning signs of the authenticity trap: “That's just how I am.” “I'm not the kind of person who…” “I'm not being true to myself if…” “That's the way I've always done things, and it's worked for me.” Resources Mentioned You're the Boss: Become the Manager You Want to Be (and Others Need)* by Sabina Nawaz Interview Notes Download my interview notes in PDF format (free membership required). Related Episodes How to Change Your Behavior, with BJ Fogg (episode 507) How to Start a Big Leadership Role, with Carol Kauffman (episode 617) The Habits That Hold Leaders Back, with Marshall Goldsmith (episode 696) Discover More Activate your free membership for full access to the entire library of interviews since 2011, searchable by topic. To accelerate your learning, uncover more inside Coaching for Leaders Plus.

Lasting change begins with a shift in both mindset and behavior. Many people remain stuck in self-defeating patterns because of unconscious narratives, emotional triggers, and a disconnection from their body's inner wisdom. Change isn't just about willpower or information—it's about learning to rewire the brain through small, intentional actions that generate powerful emotional feedback loops. Identity transformation happens not through repetition, but through experiences that create a sense of success. In a world flooded with conflicting advice and manipulative marketing, reclaiming agency requires tuning into your own signals, building self-trust, and recognizing that behavior change is a design challenge—not a character flaw. Empowerment comes from realizing that the ability to change is built into who we are as humans. In this episode, I speak with Tom Bilyeu, Dr. Rangan Chatterjee, and Dr. BJ Fogg about cracking the nut of behavior change. Tom Bilyeu is a filmmaker and serial entrepreneur best known as the co-founder of Quest Nutrition, a billion-dollar company built to combat metabolic disease through value-driven innovation. After nearly a decade of chasing financial success and feeling unfulfilled, he realized the importance of loving the struggle itself. This insight led him and his partners to shift focus from profit to purpose. Quest quickly became the second fastest-growing company in North America, according to Inc. Magazine. After achieving significant personal wealth, Tom turned to the other global crisis he saw—disempowering mindsets. To address this, he co-founded Impact Theory, a media studio with his wife, Lisa Bilyeu. Their mission is to scale mindset transformation by producing empowering content that shifts the cultural subconscious. Just as Disney built the most magical place on Earth, the Bilyeus aim to build the most empowering one. Dr. Rangan Chatterjee is regarded as one of the most influential doctors in the UK. A practicing GP for the last two decades, Dr. Chatterjee wants to inspire people to transform their health by making small, sustainable changes to their lifestyles. Host of the #1 Apple podcast, Feel Better, Live More, and presenter of BBC 1's Doctor in the House, Dr. Chatterjee is the author of 5 Sunday Times bestselling books and his TED Talk, “How to Make Diseases Disappear,” has now been viewed over 4.8 million times. His newest book is Happy Mind, Happy Life: The New Science of Mental Well-Being. Dr. BJ Fogg is a behavior scientist, author, and founder of the Behavior Design Lab at Stanford University, where he has researched human behavior since 1998. He developed the groundbreaking “Behavior Design” system, which explains how behavior works and how to design it effectively. Over the past decade, his lab has focused on practical applications—from helping people navigate coronavirus-related challenges to training climate change professionals in behavior change strategies. BJ is also the creator of the “Tiny Habits” method, a simple, science-backed approach to habit formation that has helped over 40,000 people make lasting life changes. His work empowers individuals and organizations to design behavior that benefits both people and the planet. He shares his insights in the New York Times best-selling book, Tiny Habits: The Small Changes That Change Everything. This episode is brought to you by BIOptimizers. Head to bioptimizers.com/hyman and use code HYMAN10 to save 10%. Full-length episodes can be found here: Why Your Mindset Matters If You Want Health And WealthHow to Make Change That Lasts with Dr. Rangan ChatterjeeHow to Make Behavior Change Stick