Podcasts about tiny habits

Have a message for Karena? She'd love to hear from you and share your comment or question on air!Leave Karena a voicemail: https://www.speakpipe.com/KarenaDawnCould the secret to mental health be linked to brain health rather than what's inside a pill bottle?In this illuminating episode of The Big Silence, Karena sits down with world-renowned psychiatrist, brain health expert, and bestselling author Dr. Daniel Amen. With over 200,000 brain scans and decades of research, Dr. Amen is on a mission to end the stigma around mental illness by reframing it as brain health. Together, they dive into the real causes of depression, the daily habits that heal your brain, and the tiny shifts that can transform your life. If you've ever struggled with anxiety, negative thoughts, or burnout, this conversation will change how you see yourself—and your future.Is Mental Illness Really a Brain Health Issue?Dr. Amen challenges the outdated way psychiatry diagnoses mental illness and shows us how brain scans, nutrition, movement, and mindset can unlock the healing we've been searching for.(00:00) Rethinking Mental Illness: It Starts with the BrainWhy psychiatric diagnoses haven't evolved since the 1800s and what needs to changeDepression is like “chest pain”: why we must ask why before we treatHow Dr. Amen divides depression and anxiety into seven different typesThe four “circles” of health: biological, psychological, social, and spiritual(05:28) What Brain Scans Reveal That Doctors MissThe difference between brain structure scans (MRI, CT) and SPECT scansWhy PTSD and traumatic brain injury need different treatments, and how scans show the differenceThe danger of misdiagnosing a “busy brain” vs. a “sleepy brain”Why more information is always better when it comes to treatment(08:22) Brain Health Habits Anyone Can Start TodayDr. Amen's three essentials: brain envy, avoiding what hurts, and doing what helpsWhy alcohol and marijuana are not brain-friendly, despite cultural messagingThe shocking truth about body weight and brain size/functionHow media and marketing feed mental illness(13:37) Social Media, Sleep & The Digital Brain DrainHow social media thins your brain's cortex and lowers self-esteemWhy more online “connection” often leads to greater lonelinessSleep as one of the most underrated brain health toolsHow Dr. Amen balances his social media presence with mental wellness(15:59) Tiny Habits, Big Shifts: Healing Your Brain DailyThe simple nightly practice that rewires your brain for positivityWhy accurate self-talk beats blind positivityThe “ANTs”: automatic negative thoughts and how to kill themMeditation and chanting as proven brain boosters(24:56) Hydration, Food & Loving What Loves You BackWhy just 2% dehydration can wreck your focus and coordinationThe story of Nancy, who transformed her life by starting with hydrationNo more fruit juice, and what to do insteadSecret #4 from You, Happier: Love food that loves you back(30:11) A Mission Too Big for One PersonDr. Amen on founding the Change Your Brain FoundationWhy infectious diseases like Lyme may play a role in schizophreniaKarena shares how changing her mother's diet extended her life by five yearsWhy the fight for brain health is a mission for all of usGuest...

Anthony Benenati, founder of City Yoga and That's Not Yoga®, shares his personal evolution from his earliest experiences with yoga to developing a practice that meets each individual where they are. In this conversation, he explores breaking limiting ideas about yoga, uncovering its deeper meaning, and building genuine human connection through mindful movement. He also reflects on how curiosity, learning, and purposeful steps can lead to lasting change. This is a conversation about healing, empowerment, and finding a practice that truly serves 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:Anthony's journey into yoga and the pivotal moments that shaped his path.Breaking common stereotypes and misconceptions about yoga.Understanding the true purpose of yoga beyond the poses.How yoga fosters authentic community and connection.The power of desire, knowledge, and action in creating transformation.Episode References/Links:Anthony Benenati's Website - https://thatsnotyoga.comAnthony Benenati's Instagram - https://www.instagram.com/thatsnotyoga Tiny Habits: The Small Changes That Change Everything by BJ Fogg - https://a.co/d/3edLCLcGuest Bio:Anthony Benenati is the founder of City Yoga, The first Anusara yoga studio in California and That's Not Yoga® , a culmination of three decades of study and practice in the Hatha Yoga tradition. Anthony's philosophy is simple; fit the yoga to the student, not the student to the yoga. He believes that it isn't about the style of yoga you practice, rather, the effectiveness of that style for your body. Yoga practice should help you transform, not cause more suffering. Anthony draws from a deep knowledge of the different classical styles of modern yoga and other modalities to construct a path of healing and transformation for their student. Anthony has trained in Kundalini, Ashtanga, Iyengar, Anusara and Viniyoga. He specializes in Yoga Therapeutics and tailors the practice so your body uses its natural movements to heal itself from pain and suffering. He has taught globally and has trained thousands of students. 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:Anthony Benenati 0:00  One of the misconceptions about yoga is that anything goes, right, and that is so far from the truth. If yoga is about anything, it's about setting meaningful boundaries.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 0:51  All right, Be It babe. I am so stoked for you to hear today's interview. Our guest today is actually a dear friend of Brad and mine, and he is a person we have quoted on the podcast before, and he's someone we said, we have to get him on the pod. And guess what? We did it. And also, I can't believe this is the first time he's on the pod. I feel like he'll be a regular conversation, because it's just really fun to hear him share his perspective, and he is an amazing yoga teacher. And this is as much of a yoga podcast as it's not a yoga podcast episode, because we talk a lot about what really is yoga, and what does it mean to have a yoga practice, and what is it trying to teach us? And if you think you know what yoga is I'm gonna challenge you to listen, because I think it's really easy for us to have been fed something that it's not and then not realize, like, the amazing benefits that it has. And so I'm not gonna say anymore, because this episode is just one of my favorite it's gonna go hands down and one I'll quote in the future. And I knew that when I brought him on, I just knew that we would have an amazing conversation, and this is hopefully going to entertain, educate and inspire you. So here is Anthony Benenati. Lesley Logan 2:09  All right, Be It babe, I'm really excited. This person is actually a dear friend, like I know I've said that about some guests, but usually they're a dear friend of like, a couple moments. This person I've known for like, 10 years, and Brad has known him much longer, he's been a regular in our lives. Anthony Benenati, you are one of the best yoga teachers I know, but also so much more than that. Can you tell everyone who you are and what you rock at? Anthony Benenati 2:33  Well, first of all, thank you for having me on. What an honor. Who am I? Anthony Benenati, you said my name. I am, believe it or not, a yoga teacher, a professional yoga teacher. I've been doing this for 32 years now, which, when I tell people that I teach yoga, they they have immediate this vision of what that might be. Lesley Logan 2:56  Yes, you should be in white. Anthony Benenati 2:59  I should be in white or. Lesley Logan 3:02  With a glow. Anthony Benenati 3:04  It's not very serious or, right? Everybody has their assumptions of what yoga is, which, my job is to help educate and instruct on what the practice truly is versus what it has become. The practice that sort of everybody knows now, versus really, what it truly is and what its goal is.Lesley Logan 3:29  Yeah, I feel like we could also, like, talk about that for hours, because I had someone send me a reel of a guy on a Reformer with a, like, stationary bike in his hands and feet. And it was a joke. It was like an April Fool's joke. And he was like, okay, guys like, this class, we get cardio and core and like, he's holding the bike, he's it's obviously a joke. But like someone sent it to me, and I'm like, the fact that this is so hilarious that people who've never done Pilates before are sending this to me, tells me that what people think Pilates is has strayed far from what Pilates is. So I feel like I can understand that. And I find myself constantly educating people a little bit like, well, that yes, those are Pilates exercises and so, but it's not the inherent reality of it is. And so I feel like I understand that plight, that that journey you're on, in a little bit. Anthony Benenati 4:18  You and I have had this conversation many times before, because you're so close to the source of it, and and that's what I love about what you do, what you teach, and where I am, and what I teach, is that there's a lineage, and you're very close to the source, and the closer you are to the source, the more authentic the teaching, the further down the line you get disconnected from that core source. Then everything starts to get watered down and miscommunicated. Lots of stuff gets forgotten. Lesley Logan 4:55  Yeah, well, it's like the game of telephone, like, I mean, like when you play that game in school, like, you, the further it goes down the line. Anthony Benenati 5:03  The more warped it gets. Lesley Logan 5:04  Yes, yes. And it's funny, but also, like, that is the reality. Can we take a step back? Because, like, a yoga instructor of 32 years, that is a long time. And I think, like, there's not many of you. I mean, there's many of you, probably in India places, but like, there's not many of people who've had that many decades and and have studied the way that you have like, did you grow up like doing yoga? Did you want to be a yoga teacher?Anthony Benenati 5:32  No, this story is, is pretty remarkable. No, I did not grow up with yoga. In fact, I didn't really understand what yoga was until I was literally introduced to it after I moved here to L.A. So I've been in L.A. since 1991 before that, I was in the military. I was in the Air Force. And when I was in the Air Force, I was a competitive power lifter, and I played sports all my life. So my body was pretty wrecked in my 20s. I had a shoulder surgery and a knee surgery already, and I remember I was waiting tables, and I had met this girl, and I was taken by the way she sort of carried herself. She was she walked very upright, almost Royal. And I thought, you know, it's L.A., everyone's moving to LA to become an actress. And I thought, okay, this girl, right, she's like telling her family, I don't want your money, I'm moving to L.A. and I'm going to be an actress. So I asked her, and she laughed in my face, and she lifted up the back of her shirt, and she showed me a 13-inch scar on her spine. And she told me that when she was young, she had this incredible S curve in her back, and she was in a full body cast from her neck all the way down through her torso. And I said, oh, my God, that that sounds painful. And I said how do you move? You can't, I haven't seen you bend. She goes, I can't. The only thing I can bend is my hips. I can turn my hips, but I cannot bend my back. I said, well, what do you do for relief? And she said, I do yoga. And I was like, Well, explain what's that and how does that help you? And she said, I'd love to explain it, but I don't think I can. Why don't you just come to a class? So I did, and you know, me then, I was really big. I had all this muscle mass, right? And I went to my first class, and I could not finish, could not finish the class. It kicked my butt. And I was so, my ego got, got triggered. And one of the things that's important for me as a teacher now when I teach my students is that there is, yoga doesn't see things in good and bad. Yoga see thing, sees things in does it work or not? And at the time, ego served me, because it made me go back, and it made me go back and it made me go back. At the time, the reasons because I think I was going to get it, and that's fine for whatever, for whatever reason someone enters into the practice is fine, you're there. That's the important part. We can work on the why and the why always evolves as you get along through the practice. But for me, I tell people, ego brought me to yoga and it it kept me there.Lesley Logan 8:34  Yeah, I think, isn't it interesting, like, because I'll have I work with teachers, and they're like, oh, I don't want to work with people who want to lose weight. And I'm like, I, you don't have to promise them anything you can't do. But if, if that brought them into the space, I would much rather you a non like someone who's not going to manipulate or use them or lie to them to be the safe landing for them to find a movement practice that can help them love the body that they have, you know? So I'm not here to be I won't take you if you want to lose weight. I'll just say, here's the science of weight loss, here's how I can fit in and and here's how I don't, you know, but this is what we can do together and like building that trust. And if that's what brought them in, and that's what got them to keep coming at the beginning, but then they stay coming because of how it makes them feel, and then they become a person who doesn't worry about that, because they actually care more about how they feel than how that what the scale says. Like, to me, that's kind of like that same thing. Like, I think too often people are wanting to turn away that negative energy, that negative energy in air quotes, because that's not what something is. But really it's like, you can't just, you don't, we don't get to decide how people come to us. Anthony Benenati 9:48  Right. Lesley Logan 9:49  All we can do is like, kind of be a space for them to evolve and learn the what, what, what they wanted, what they're here, what we can teach them. Anthony Benenati 9:57  Yeah, I'm glad that you said that. I'm glad that you said that to create the space, because that's exactly what it is, isn't it? It's like we want to create a safe space for them to explore them, and not come in with this bunch of judgment that I'm putting on to them so that they feel uncomfortable. I want them to feel as comfortable as they can. Starting anything new is difficult. We all know that. Let's not make it harder. Lesley Logan 10:22  Yeah, yeah. I also like that you said there's like, there's not bad or good.Anthony Benenati 10:28  That's a radical, that's a radical idea for people. In the West, we are programmed this is good and this is bad. I can even hear, you probably hear this in your students' languages too. Oh, that's my bad side, or I have a bad leg, or I have a bad shoulder. And I'm careful with that, careful with the languaging. It's not bad. It may be injured, it may be weaker, it may be tighter, but that doesn't mean it's bad.Lesley Logan 10:55  Yeah. And I, well, I, there was a years ago, like years ago. I can remember where I was driving, but I can't remember the name of the podcast, I was in traffic on San Vicente trying to get to Wilson Boulevard, and I was listening this podcast, and they talked about how, like, we have to be mindful of how we talk about our body, because our body is listening. And they have done studies that, if you like, say, I gained weight, I'm someone who can't lose weight, like, I I'm fat. All this your bod, those people who say that they actually have seen that they produce fat cells, like, that's what they do, right? Versus like, they also, like, told people, like, oh, you had this knee surgery. And the person goes, oh, I had knee surgery, so my knee is better. They didn't have knee surgery. They literally didn't give it to them. They just pretended they put them under they had controls, don't worry there's other things, but. Anthony Benenati 11:42  The placebo effect. Lesley Logan 11:44  What you tell your body like really does matter and and I studied with BJ Fogg, who's the found who wrote Tiny Habits, and he's really the leading scientist on habits that everybody has been stealing from and, not stealing, it's the wrong word, they probably study with them, but at any rate, he said there's no such thing as a bad or good habit. Everything serves you. Every like the habits you don't like about yourself, if you don't like that you scroll on the internet. If you don't like that you binge-watch NetFlix that they'll all the habits we have serve us, they provide something because your brain actually doesn't want to be around anything that causes judgment or shame. So it, it's seeking, like, oh, like, maybe it's comfortable for you to it's soothing to just binge out and watch something you get you get to avoid the other thoughts you have, or with certainty, which we all are looking for and and so he said, If you so, you can't ever say I have a bad habit or I don't want to have good habits. They're just all habits. And then there might be habits you prefer and habits you'd like to get rid of. Anthony Benenati 12:42  Right. I think in the context of the yoga conversation, yoga would simply ask, do your habits serve you? And that's another way to say it, right, whether it's good or bad, is it serving you? Lesley Logan 12:54  Yes. Anthony Benenati 12:55  So maybe at the end of the night, you've had a really shitty night and you need a drink, and most people would go, oh, my God, you teach yoga. You don't drink, right? There's another stereotype. Lesley Logan 13:06  Yeah. Anthony Benenati 13:07  But does that drink serve you in that moment? Is it going to control you? Is it going to take over? No. May it take the edge off and allow you to process the things that you're going through? Sure. Are there other ways to process it? Yes. But not everybody can just be like, you know what, I'm super stressed, and I'm just going to sit and meditate. That's not that's not realistic. Lesley Logan 13:30  Yeah, yeah. Anthony Benenati 13:31  It's not realistic for somebody, you have to meet people where they are, yeah, yeah, and make the changes gradually. Lesley Logan 13:38  Well, I mean, do you have to meet yourself where you are? Anthony Benenati 13:41  Well, yes. True.Lesley Logan 13:44  That's a bigger, that's so huge. I just, you just mentioned something I thought it would be really good timing, like, since there is the stereotype of what yoga is, especially in the West, especially in big cities, oh, actually, even now, because the way things work in rural areas. It's just franchises so like so, what is yoga really?Anthony Benenati 14:08  Okay. How long is this podcast?Lesley Logan 14:11  We can have you back for another. We can split it up. Anthony Benenati 14:13  Part two. On its most basic level, yoga is a practice. It's been, well, the iteration that we know as yoga today has only been around a couple of 100 years prior to that, prior to the last 5000 years with yoga, yoga has been a ritual, a path, a practice to transcend the known or the physical, to transcend it to, instead of saying I am my body, yogis back then would say, I am not my body. And then they would use the practice to try and extricate themselves from their body. So, a free soul, you can think of it that way, the soul that inhabits me is limited by this physical boundary, and I'm going to use the yoga practice to liberate myself from this physical, literally, prison, is how they thought of it. But things evolved, and as things do over hundreds and thousands of years, consciousness changes, and societies evolve, and mindsets change, and even language changes. So yoga now has become a physical practice to help the body and the mind connect. So there's a saying that if you keep the body to cool the mind, most people, they start thinking a lot when they stop doing. And that's why a lot of people are just doing all the time, do, do, do, do, do, and there's no room for thinking. And then when they stop doing, all of these thoughts start coming up, and they don't know how to deal with them, so they just start doing again. Which is, I guess, a way of pushing things down so that you don't have to deal with it. Lesley Logan 16:05  Yeah, yeah. Anthony Benenati 16:06  Yoga gives us a invitation to try something else. Iit's a, it's an invitation to be like, how does my body work? And how does it work better? And not for the sake of the practice itself, but how is it going to help my life? Even if you do yoga every day, let's just say you do 30 minutes of yoga every day. There's 23 and a half other hours. What else are you going to do? Hopefully your yoga practice is serving that.Lesley Logan 16:37  Yeah, yeah. 30 minutes everyone is 2% of your day. If you want to do the math, it's 2% so if you can't give 2% of yourself to something that helps you become better, the other 98% like, I love that. I love the way that you described it. I think that it's really true. And I think it kind of like takes it away. Because I think people get caught up in the process of yoga, the poses, or the styles, and that's just all process which no one really, like, in the world of marketing guys, sells nothing. No one cares about the process. They care about the transformation, the the idea of like, you know, you said, like, breaking free of this limiting thing that would be like the thing, the promise. Let's go back. You, we kind of got, you got the ego kept you going to yoga. Why did you, like, did you know you wanted to be a teacher? Like, did you, I, because I had the same thing. I went to Pilates kicking and screaming, to be completely honest, and I thought it was a bullshit infomercial workout. And then I loved it, and then I kept going back, because I felt really good. And it wasn't till someone said I should be a teacher that I even thought about being a teacher. So how did you become a teacher? I mean, like, 32 years, take us back.Anthony Benenati 17:46  That's exactly, that's exactly, right, it was my teacher at the time that had told me. He told me after class. Now this was, you know, maybe a year, year and a half into starting with him. But he said, you know, because we've had multiple conversations, not just in the classroom but outside, we'd go and have tea or whatever. And he goes, have you ever thought about teaching yoga? And I said, absolutely not. I mean, why would I? Why would I do that? I barely know the practice. He says, I understand that, and I can get you more information, but I see something in you that I think will help other people. And I think what he saw, and after teaching a whole bunch of teacher trainees myself, the most effectual teacher is someone who understands how people get to the practice. And what I mean by that is if, for instance, if I grew up in the yoga tradition and my parents were teachers, and I had been doing yoga all my life, and I never really understood the struggle of a tight body, of not being able to do the poses, of not understanding the language, of having no connection to yoga, whatsoever. Then I couldn't offer that to anybody else coming into the practice, because I would, I, some of the teachers that I train who are super flexible, for instance, they never understand what it's like not to be so it's hard to have empathy for the student that is having a very difficult time doing the most basic movement. And I think empathy is such an important factor to be a great teacher, you have to be able to put yourself in their shoes. Lesley Logan 17:47  Yeah, yeah. Anthony Benenati 17:47  Or barefoot as it, in the yoga studio.Lesley Logan 17:47  Yeah, yeah. I agree. Like, I think, I think, you know, I used to be embarrassed by, like, how I thought so negatively about Pilates, and when I realized it was actually probably the way that made people trust to even try it out, like, I also thought it was bullshit. So, you know, I got it. And then the other thing, like, I do have one of those hypermobile bodies, but I fractured my tibial plateau right before I met and I remember, like, all this fear about, like, what that meant for my Pilates practice, what that meant for my weight training, my running, everything right? Was like, fear going on. And then I also realized in my own healing, how easy I was giving it to people with knee surgeries. Because I was just like, okay, like, don't move this in time thing and so I have an injury, I was like, oh, there's actually a lot of things they can do. There's like, so much like, and there's also so much they can't do, but like, you know, like, we don't have to, like, push them, but at the same token, like, we can challenge this body because it got injured for a reason. There was an imbalance, and that's why that happened.Anthony Benenati 18:11  Correct, correct. And we're here to address that imbalance, right? A lot of times, yoga is translated as union, which is a very simple, and it's not a direct translation. The root word of yoga is actually thousands of years old, and it's yuj, Y-U-J and it means to yoke. Now this is an old fashioned term. You know the yoke when they used to yoke the horse to the cart or the ox to the cart. Lesley Logan 21:02  I'm nodding, because I did do the Oregon Trail, and that is where I learned yoga. Anthony Benenati 21:06  Okay, there you go. So that's the image that I want people to have here, and it's very important, because what you have, so yoga, at that point, becomes an action. It's a verb. It's not just a noun. What is it? But what is it doing? It's joining. But what is it joining? It's joining two different things, right? The cart and the horse. Now, alone, these two things serve purposes, don't they? But if you connect them, then you can do incredible things that neither one of these things could do by themselves. So in the yoga practice, we say one and one never equals two. It always equals three, because there's you, there's the thing, and then there's the thing you guys are creating. So it's you and Brad as individuals, and it's your marriage, which is a living entity. And it has a life of its own. And if you don't feed and nourish that third thing, not only will it die, but then you're broken apart again.Lesley Logan 22:15  Yeah. Yeah. You should become a counselor as well.Anthony Benenati 22:18  What do you think after class is about? When people feel comfortable with you, they come after class and then they start telling you about deeper issues, right, things that not the body, but the why, the why that they're here. Why are they struggling? Why are they having a hard time? I was actually listening to one of your previous podcast this morning, as we were taking me and my wife were taking a walk, Ashley, around the lake here, and we were listening, and it was the client, or the person you had on that had stage four cancer. Lesley Logan 22:54  Oh, yeah. Anthony Benenati 22:55  And I remember you said something, and it was very astute. You said that. Well, you didn't know how many, and I looked it up, we have about 60,000 thoughts a day, and you said about 95% of them are negative, right? And it's true. It's like we have these same repetitive thoughts all throughout the day, and the majority of them, the vast majority of them, are negative or repeat from the day before and the day before and the day before. And at what point do you start addressing this and start changing the narrative? Yoga is the invitation to start learning that you can that there is an issue first and then the tools to change them. Lesley Logan 23:43  Yeah.Anthony Benenati 23:45  So I love yoga as a verb, as an action, not just a thing like we can name it, and you can't just name it and make it yo. You can't just put goats in the room and call it yoga. It's not. Lesley Logan 24:01  Yeah, I'm with you on that. I mean, like, because it's cute everyone and so don't at me. It is adorable, and if it gets people in, sure, but also, like, you're now paying attention to the goat, not you, which is like, another distraction that, you know, I think, like, I think, I think it's really easy, people want to distract themselves from all that's going on. Like, first of all, you've been a teacher since the 90s, so in L.A., which means use your studio was around during lots of things. Like, you know, I don't, I don't remember when, like, the riots were, if your studio is open, but then there was, like, 911 and. Anthony Benenati 24:46  The riots werre '92 so it was just after I got here, so I opened the studio in '99 so 911 happened for us, and that was a remarkable time. Obviously, the next, Gulf War happened, and lots of other things. And, you know, the studio became a community. It became a place for people to go, even if they just wanted to sit and be in the room, let alone practice. I remember the practice after 911 people just wanted to sit and gather and cry and talk and rage and not move. They didn't want to move their bodies. They just needed community. They felt so detached.Lesley Logan 25:24  Yeah. I mean, I wasn't any, I wasn't in a practice at the time, but I remember, because we were in California, so you're so removed, but you're not, you know? And so I can see how, like, your space can be that. And I think, like, it's so cool and also so big to have us to do a practice that can be so many things for people. It can be the community that they need, it could be the safe space that they share, and it can be a constant, like, it's there, no matter when things are good or when things are bad. And we don't have a lot of those things, right? Like, there's not there's not a lot of places or things you can do even when times are good and when times are bad, and I know you're gonna tell me good and bad, but like, you know, in the in the happier, joyful times versus, like, the sadder times.Anthony Benenati 26:09  Right, now we're in a really difficult time, and we've been here before. 2008 we were here the last time this particular President was in office. We were here. And we go through these cycles, and they're not unlike other cycles throughout the history of life, and we will have more. And it's not always positive, it's not always happy, it's not always on the incline. Sometimes it takes a dip. And you and I both know that that's really where you're tested. You're tested in the dips. You're never tested when things are great, and you're never going to change when things are comfortable either. Change only happens when you're uncomfortable.Lesley Logan 26:47  Yeah, it's really true. One of the my favorite things that you would bring up when we were in class is talking about, like, you know, you can't have love without hate, the equal opposite. And I was hoping you can, like, dive into that a little bit for us. Because I think, one, I actually think since these several moments of 2008 and 2016, and and now it's really easy for people to not see good and so it makes me go, like you guys, like you're seeing all the hate. Like, are you recognizing it's equal opposite. But I also, like, I think it's hard. I think people are always waiting for another shoe to drop, as opposed to, like, noticing when things are are also going well. But anyways, I wanted to know if you could, like, just share a little bit about that, because my listeners haven't heard that, and it was my favorite things. Like, Brad brought up your, like, Saturday morning classes today in a call with people, and he said, like, there'd be like, 50 people in this room, and you know, like you would often bring that up, and it was always around the same time that, like, something not great was going on. We all just felt it, whether it was in the city or the world. And like, you have to remind yourself of those things. Anthony Benenati 27:53  It ties into the whole good and bad thing, because it's a reframing of thought. Like, you have to really reframe this idea that even, even if it's something that you don't like, it's serving something. So it's a basic function of physics, like, things wouldn't exist if it didn't have an opposite, right? You wouldn't know joy if you didn't know pain, you wouldn't know laughter if you didn't know sadness, you wouldn't have anything to reference it to. So your capacity to love is directly related to your capacity to hate, to feeling these negative, quote, negative feelings versus these positive. They're there to balance each other out, and it's the idea is that it's your choice which one you want to feed. You remember Star Wars, right? Think about the force. The force is this, is this neutral thing, and it's how you choose to use it. They were all using the same force. But the lesson was, am I going to use this to help empower and further and engage, or am I going to use this for selfish and personal and destructive reasons? Same energy, how do you use it? So rather than wasting your time on whether something is good or bad or right and wrong, it really serves you to think, is this serving me? Because, like you said earlier, at some point in your life, it served you, whether it was to keep you safe when you were a child, for instance, maybe you were in a really bad home life, and you learned coping mechanisms. You learn, for instance, maybe how to shut it out, right, and how to go into your own cave, which is, which is very easy for me to do. If things get too much, I tend to remove myself and go back into this little cave. Well, you can't do that when you're in relationship. Yeah. Well, you certainly can't do that for very long, right? You need tools like, yes, I need to go take 10 or 30 minutes to myself, but I'll be back. It's that communication, to let that other person know I'm not leaving you. I'm not not communicating with you, but I do need to take care of myself. So it's changing, the languaging around this. So it helps me to think, for instance, this bad time that we're having right now, it's temporary. Now, temporary may mean years.Anthony Benenati 27:55  Yeah, I know I had a like, a thing, like, like, a little mantra card that's, everything, everything, everything is temporary. And I'm like, and temporary does not mean two seconds, two minutes, two weeks.Anthony Benenati 30:02  Exactly. There is no time limit on temporary, but it will end. Things always do. Things always change, but it was helpful to me to look at kind of life in that different way. I wasn't raised like that. I was raised as a Catholic, so it was always guilt and shame and right and wrong and very linear thinking, very black and white thinking, very dualistic, instead of this idea that maybe it's not so black and white, maybe there is the gray. And I think we're all learning that extremism on either end is not the path. So, far right or far left, we're not going to get anywhere because we're isolating. We have to find a way to start communicating again and finding common ground and stop making other the problem. Lesley Logan 31:41  Yeah, yeah. Anthony Benenati 31:43  That's my that's my I think that goes on and off the mat. Don't look at your body as a bad thing. Don't look at it as something that you need to conquer or change, or that somehow there's something wrong with you. How can I enhance myself? How can I make me who I am, and everything that I am that may not be somebody else, but very unique to me. How can I make myself even better, a better version of me, not, not somebody else. I don't have to be somebody else. I just have to be the best me I can be.Lesley Logan 32:18  Yeah. That makes me think of like, I interviewed a happiness strategist, and I was like, you know, I was like, this is interesting, because, like, like, can you be happy all the time? And she's like, well, of course not. She's like, like, she's like, she's like, but she said your ability to be happy is as directly related to how uncomfortable you can get, like, how comfortable withuncomfortable. You can get like, that's, can you like, what's your resilience? And she, you know, and I think, like, I think a lot of people have been outsourcing so long how they feel based on, like, what's going on out in the world, and not going back to like, how can I make myself the best version? Because we can affect the people around us more easily when you were talking about other it made me think you guys Google the Heineken commercial. It's quite long, but they literally took, like, people of opposite extremes and like, they took a guy who, like, voted against gay marriage, and then they took a lesbian and they put them in a room together, and they have to, like, build a desk, right? And like, and they, a table, or they build something. And the guy, like, this one guy is like, completely, I got this. I like, I can do these things, right? And she's like, and like, so they have to work together to build this thing. And like, each personal strengths have to do it, and then they have to sit down and have a beer. And at the end, the people who like when they interviewed them before they met the person they're building with, it would be like, I don't understand transgenders. I think they have to know rights, blah, blah, blah. And then they meet someone who's transgender, but they just built this desk together, and you watch this person go, well, let's have another drink and like, so it's really fascinating that, like, if we can actually stop, you know, being on the opposite sides, we can actually be together, and you get to know people, you're more likely to hear them and listen to them and realize we're kind of like what you think has been influenced by so much, by other people who are louder and you you actually love people who are around you more than you know, you know? And so I think that's what's so beautiful about a yoga class, or even Pilates classes, they can attract people from all sides of a spectrum and have a shared experience. And you know, because, and the more they get to know themselves, the more ideally, and this may be the idealist in me, like they think about caring for others, because they can, because once you've, once you've taken care of you, you actually have the capacity to actually care about other people.Anthony Benenati 34:45  Oxygen mask, baby. It's all about putting on your oxygen mask, right? You got to put yours on first. You can't help anybody else if you're passed out. But I like what you said there, too, because Yoga does want to meet people where they're at. I remember, I had this woman in class. She always sat up front and in the beginning of class, at that time, we would chant the sound of om in the beginning of class, just to settle the class and get things going. And she would never chant, and that's fine. You don't have to, right? It's again, everything's an invitation. But she did come up to me after class one day, and we had a conversation, and I asked her why, and she says, well, you know, I'm a devout Jew, and I feel like I'm sort of disrespecting my tradition if I'm doing something I don't understand. And I said, well, I'm so glad that you brought that up. First of all, yoga doesn't care what you believe. You can believe you know, Orange is God, and you can still practice. Yoga doesn't require a belief, it just requires a willingness. And I said, well, you're a devout Jew, so what are you comfortable saying? And she said, well, shalom. And I said, Well, what's in the middle of shalom? And she said om. And I said, exactly. So from that point on, we would chant om, and she would chant shalom, and she would just hold the om. It, for some reason, it gave her permission. It was totally fine with everybody else, and then she felt included. That was a wonderful story. Lesley Logan 36:19  I love that. I think also giving people permission, right? Like, I think that's what, you know, people can have permission to move their body, but also be in practice. Like, that's why it's called a yoga practice, and I think that's what it does so well, something that, like, I call it a Pilates practice, and there are a lot of people like me who call it practice, but there's also a lot of people who don't understand that, and they don't call it that, and they're like, I gotta get this. And it's like, no, what are you talking about, like, you're never gonna like, you don't get that. Like, it's your body. Your body's different every single day. Like, there are days like, at 6am I do Pilates, and at 8am I work out with you, and my body between those two hours is very different. And I'm like, whoa. I, what happened on my dog walk that this is no longer an option. I do, I do like that. Okay, I want to go into, because I think, like, you have had so many chapters in your yoga career, and what how you are, how you are teaching yoga now, is very different than what you did for the majority on your studio and things like that. Like we talk about some, be it till you see it moments and like, kind of like, what your what are you being till you see it, right now?Anthony Benenati 37:20  You're right. I did go through a lot when you when you have a studio for that long, you know, you go through a lot of changes, including me and my original partner, we split, and then there was that moment where you had to decide who's going to fight for this, who's going to get the studio, because we both wanted it, and that was that was all about desire. Do you really want this? And how bad do you want it? And then after that, there were other things that came up every time you're being tested. And you will be tested no matter how committed you think you are to whatever it is that you think you want, you're going to continue to be tested. And it just is a way to reaffirm, do I really want to be it? Do I really want to do this? For me now, you're right. It is different. My body is different. My practice is different, and not in a bad or a good way, just different. This is the different body than it was when it was in my late 20s. Being it now is, for me, is really being about being authentic, being authentic to the moment, being authentic to my students, but really being authentic to my own inner voice. And every time I get on the mat, the first thing I tell my students is, listen, listen to your body. It's going to tell you something different today than it did yesterday. If you come onto the mat with an agenda, most of the time, you're going to be disappointed, because you don't know that your body's ready to do those things that day, that particular day, maybe you need something completely different than you thought. We have to be open to that. And then the day I decided that my time of studio ownership was over, that was a tough one. That was a really hard day. But the moment I decided to make that shift, I felt so much more freedom. Yoga had changed, you know, it really had become corporate. At this point, it was being completely watered down. People were barely doing teacher trainings and leading yoga classes, and it just became too much of a struggle to do the business of yoga versus being the teacher. You know, when you own your own business, you never are not working. That's the thing. It's 24/7 right? You don't get to clock out and go home and forget about it. Lesley Logan 39:50  Yeah, there's a reason why I like, watch White Lotus. I'm like, because I'm not where I can't work and watch White Lotus like, this is me being awesome. That's how it serves me. Even if it, like, gives me a little stress and anxiety, I'm like, but I'm not working, so I get it, no, like, I mean, like, yeah, and then I I, I'm where I'm married to someone I work with. So it's never, it's never off. Yeah, but I, thank you for sharing that, because, I mean, like, I think a lot of people, there's an aspiration to start something or do something or own something. But as you said, you've evolved. Not only has yoga evolved, but you've evolved. Your body has changed. And I think sometimes we forget that as we evolve, we outgrow some roles, you know, and like, just like you outgrow clothes, like you outgrow, like you outgrow a role, and it's like owning a studio serves such a good purpose, like a good purpose at the time, like you had a partner and a family and, like all these things. And then it also got to a place where it's like all this is changing, and I have, too, you know, but that's so hard to like, because it's like a light switch. Anthony Benenati 40:58  Yeah. Well, you know, I had felt it, but not really paid attention to it. And you know how your body does, your body will jump in there and it'll call your attention. And I literally had my one and only panic attack at that moment. It was like, oh yeah, this is a sign you are not in a good place. This, this, this, it's time to get out. It's time this, this had run its course. And that was a hard decision to really give up the thing that you worked so hard to create. But it was also learning that that was separate from who I was, that we were not inextricably connected, that we were these individual things, and we did create a third thing, but that third thing was dying, and it was time to change into something else.Lesley Logan 41:46  Yeah, yeah. What are you most excited about right now?Anthony Benenati 41:51  Oh my gosh, we are empty nesters. That's the most, 25 years of being a parent.Lesley Logan 41:59  I had someone I just interviewed. She's like, I'm a bird launcher. She's like, I've launched all my birds. They're all birds. They're all launched. Like, the positive of that.Anthony Benenati 42:10  It is so true. We are so excited about this next chapter for us, which is freedom in a lot of different ways, right? I mean, you're never not the parent, but they don't need you every day anymore. They need you when they need you and and happy to be there when they do. Like this morning, my youngest called from college, and she stayed on the phone for over an hour. And she just needed feedback. She needed to connect. She didn't necessarily need a ton of advice. She just, you could feel that she needed connection. For now, for me, it really is about this next chapter. Your lives are a bunch of chapters, and at being, you know, 50, I'll be 58 this year. It's a very I know, right? Yeah, I can't believe it myself, but this idea now that I can make choices solely for me or solely for us as a couple and not oh my god, what are we going to do with the kids, and is this child going to come? Or are they not going to come, or are we going to do this all together, that we can make these choices for ourselves, I'm really excited about that. That's the personal aspect of it. Professionally, professionally, things have changed, you know, ever since covid, everybody went online, and which is great. It's a great way to connect to everybody, but I still feel the need to be in the classroom, yeah, and we do those in persons, and we do those yoga retreats, and we do those monthly workshops, just so that people can have that feeling of connection and community again. Lesley Logan 43:52  Yeah, I think that's why we do our tours, too. Like, I love being online, because I can impact people without having to travel as much. And also, like, I need to see bodies in three dimensions.Anthony Benenati 44:03  Right. How do you make an adjustment with you can't see and touch? Lesley Logan 44:06  No, I'm literally going so if I was there, I would hold your arms still. Imagine I'm like, is your child around? Can they grab your arms and hold them? Hold their hold their arms. Okay. Now go.Anthony Benenati 44:18  That's so good. Lesley Logan 44:19  You know, but like, I think, I think that's why, like, I like the idea of, like, really reframing what's good or bad. Because, like, I think it could be so easy, like, back before the pandemic, like, oh, online is terrible. You can't have those things. But we, Brad and I used to, like, call you just be on the phone. Because I was like, I can't handle the traffic. I can't but I want you. So just, just be on just be on speakerphone, and we'll mute ourselves, and we'll be, you know, but like, when the pandemic happened, I was like, oh, I love this, because now I can have access to the people, I don't live in the same town as you, and I, Brad and I still get to have that practice with you, and I think, but also, yeah, we miss, like, actual hugs and actually seeing people, and you have to be more intentional. But I think that that, I think then we are more intentional, you know, so that is also cool.Anthony Benenati 45:08  Yeah, we really mourned the day you guys left.Lesley Logan 45:12  When we moved from L.A. to Las Vegas was during the pandemic, and we didn't actually have a mourning, because nothing was actually happening in person, the more like it was a year and a half later when things opened back up and we were not part of the opening back up that was like, so it was a delayed mourning, a delayed grief for us. Okay, obviously, we're gonna all catch up, guys. We're gonna take a brief break, find out how people can find you, follow you, do yoga with you. Anthony Benenati 45:39  Great. Lesley Logan 45:40  All right, Anthony, where do you hang out? Like, are you on the Instagram? Or is there just a simpler way? How can people do yoga with you or learn more about what you're doing? Where do you where can they go? Anthony Benenati 45:52  Well, they can go to my website, which is, thatsnotyoga.com and of course, there's a story behind that, because that's a pretty bold statement, which was intentional. One of the misconceptions about yoga is that anything goes, right, and that is so far from the truth. If yoga is about anything, it's about setting meaningful boundaries. So if you take a bunch of energy and you narrow it, you're going to increase the flow of that energy. Just think of water. Take a lake. Narrow the boundaries. It becomes a river. Narrow the boundaries even more, becomes a raging river. So most people think that if you limit their choices, then you're limiting their freedom. But I call it the Cheesecake Factory theory. Walk into a Cheesecake Factory and you sit down, and they literally throw you down a book. And they're like, okay, what do you want? And you can have anything. The book is like, an inch thick. And I just get overloaded because there's too many choices. I much prefer to go to a restaurant where they just print the menu that day and there's six things on it, and you can have this, this or this, and I'm like, great, I'll have that. The narrowing of your choices actually gives you more freedom, because you're constantly saying no to a bunch of things while you're saying yes to a limited amount of things, right? Like being in marriage, you're saying yes to Brad and no to everybody else. It's this process that continues throughout your entire day, right? What am I letting in? What am I consciously keeping away? I love that understanding.Lesley Logan 47:42  I love that. So you guys just so you know, because he didn't say it, but I'm gonna say it for him. Brad and I can do yoga online with this man. You do it three times a week. I try to show up twice a week when I'm there. And Brad, we're getting him on the 8 am wake up call. We're working on. Do you remember? Do you remember when he used to do it 6 am? I think we have to remind him that he used to do 6 am yoga. Anthony Benenati 48:03  Absolutely. Lesley Logan 48:03  When the bed was further away from the studio was the the thing. So you guys can do that. You can find that on, on, thatsnot yoga.com. You kind of just gave us a Be It Action Item. But I just want to see like, if there's any other bold, executable, intrinsic or targeted steps people can take to be it till they see it. Anthony Benenati 48:18  Okay. The the, the the triad, the triumvirate that we like to follow in the practice, is desire, knowledge, action. Those are my Be It moments. To break it down, you got to want to do something, then you have to learn how to do it, and then you do it, this whole idea of just do it, that's not going to work. Just doing something without knowing how to do it can cause you harm doing something and you don't have the real desire to do it, you're not going to put your best effort in. If you do those three things in that order, you can pretty much do whatever you want to do. You've got to want to do it. You got to learn how to do it, and then you simply have to do it, and you have to commit to doing it over and over and over again to create that meaningful change. Those are my action items. And the thing is, is, if you don't want to do it, don't do it. That's the thing. You're, exactly, more freedom. And that's whole, that's yoga's goal. Yoga just wants you to be more free. But that doesn't mean no boundaries. It means establishing meaningful boundaries, boundaries that are going to channel you in the direction you want to go. And guess what, people, you can always change your mind. You can always change your mind.Lesley Logan 49:48  I mean, that is like that needs to be on people's walls. Because I find like, you know, like, imagine if you never gave yourself permission to change your mind. You might, you might, the world might have lost a yoga teacher that day, because you would have had a panic attack and then a burnout, you know, like, you can change your mind on your schedule, you can change your mind on your goals. You can change your mind on lot of things, like, you know, and that is for the perfectionist, listening. That might be the hardest thing you learn.Anthony Benenati 50:14  I'm speaking to you, perfectionist.Lesley Logan 50:17  Yeah, oh my gosh, Anthony, obviously I could talk to you for hours. And clearly Brad is like itching to walk in this room, you guys, so we gotta let him in so you can say hi to his friend, but thank you for being here, and thank you for just sharing so much of your wisdom. I continue to learn from you. Always. I can't wait to learn more. Someday we're gonna do a joint Pilates, yoga. That is my dream. That is my vision. Maybe on the Summer Tour. Maybe you'll be our L.A. event. So see, you guys, let us know what your favorite takeaways were. Let Anthony know in thatsnotyoga. Let the Be It Pod know and share this with a friend who needs to hear it, because that's how everyone wins. You know, we all can take away something from this, and I'd love to hear what yours are, and you know what to do, until next time, Be It Till You See It. Lesley Logan 51:02  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 51:41  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell.Lesley Logan 51:46  It is transcribed, produced and edited by the epic team at Disenyo.co.Brad Crowell 51:50  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi.Lesley Logan 51:58  Special thanks to Melissa Solomon for creating our visuals.Brad Crowell 52:01  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.Lesley Logan 52:14  I'm interviewing Anthony. Anthony Benenati 52:15  Hi, Brad. Lesley Logan 52:16  Yeah, it's an interview right now. No, we're not done. You're just interrupting. We'll put this in the bloopers. He's come in twice, and I'm like, um. Anthony Benenati 52:24  What's up, buddy? Brad Crowell 52:26  I wanted to say hi. Lesley Logan 52:27  Yeah. Okay, alright, one second, let me get to those Be It Action Items. Okay. We'll talk.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

We often think that only big moves create transformation in business, but it's the tiny daily habits that add up to create massive impact. In this episode, Libby shares 11 small but mighty shifts that helped her grow her practice to seven figures, streamline her workweek, and create more time for family and life outside the office. These are practical strategies you can start implementing today to reduce stress, reclaim your focus, and build a business that serves you—not the other way around.What you'll learn in this episode:How to switch from reactive mornings to proactive ones for maximum productivityWhy checking email only twice a day can save your sanity and boost efficiencyThe importance of limiting yourself to three business goals each quarterHow to create space for big-picture thinking through CEO days and brain dumpsWhy white space, shutdown routines, and even prayer can transform your business mindsetThese tiny habits aren't overwhelming, but when stacked together they can completely change the way you work and the results you achieve. Listen in to learn which ones you can adopt right away to start making meaningful shifts in your business and your life.Items Mentioned in This Episode: LIbby's Weighted VestLibby's Favorite PlannerBuilding a Second Brain by Tiago ForteEpisode #178 on Theming your Day with Michael KitcesLearn more about the Group Coaching & Mastermind HERE! Check out The First 100 Days Course: The Advisor's Blueprint for a Remarkable Client Experience HERE!Learn more about Asset-Map financial planning software HERE! Learn more about our sponsor Beemo Automation HERE! Check out the Efficient Advisor YouTube Channel HERE!Connect with Libby on LinkedIn HERE!Successful businesses don't get built alone. You need community! You need collaboration! Join us in The Efficient Advisor Community on Facebook.

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

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

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

I used to believe scaling my business meant hustling harder, adding more to my plate, and working every waking hour. But the truth? My biggest breakthroughs came from doing less, better—and stacking small, powerful habits into my day. In this video, I'm sharing 20 tiny habits that quietly blew up my business without burning me out. These are practical, repeatable, and work no matter what stage you're at. From morning routines that put me in control, to simple systems that keep my team running without me, to the surprising changes that boosted my energy and focus—this is the stuff that's actually moved the needle. Watch until the end, pick 3 habits to start with, and watch how quickly your business and mindset shift.

In this episode of People Solve Problems, host Jamie Flinchbaugh welcomes Dr. Greg Jacobson, CEO and Co-founder of KaiNexus, for an insightful conversation about the intersection of medical training, psychological safety, and continuous improvement culture. Greg's journey into the world of Lean and Kaizen began in 2004 when his department chairman handed him Masaaki Imai's book "Kaizen" and said, "You think like this." As an emergency medicine doctor, Greg was immediately struck by the realization that there was an entire discipline focused on improving systems. He recognized that healthcare had so many operational inefficiencies that applying these principles in the emergency department could yield tremendous results through solving basic problems and capturing low-hanging fruit. The conversation explores how Greg's medical background both helps and hinders systematic thinking about business problems. He explains that physicians are trained with a scientific mindset where every patient encounter resembles an experiment - gathering evidence, forming hypotheses, running tests, and evaluating outcomes. This mirrors the problem-solving methodology used in Lean thinking, making the transition natural for some medical professionals. However, the competitive nature required to succeed in medical school and residency can create fixed mindsets and reduce curiosity, as many doctors become accustomed to being the "alpha dog" who always has the right answers. A significant portion of the discussion focuses on psychological safety and its critical role in enabling improvement. Greg defines psychological safety as "being rewarded for being vulnerable" - whether that's admitting you don't know something, raising concerns about broken processes, or challenging existing systems. Through his experience working in emergency departments across the United States and even New Zealand, he observed that departments where people felt safe to speak up consistently had better outcomes than those where the culture encouraged keeping quiet and just getting the job done. Jamie and Greg explore how technology systems can actually enhance psychological safety by creating a buffer between individuals and problems. When issues are logged in a system rather than raised face-to-face, it shifts the dynamic from personal confrontation to collaborative problem-solving. The issue becomes the common enemy that everyone works together to address, rather than a source of interpersonal tension. Greg notes that rather than reducing human interaction, electronic systems actually increase communication by creating visibility and fostering engagement around improvement opportunities. The conversation turns to habit science and its application to continuous improvement culture. Greg credits reading "The Power of Habit" by Charles Duhigg, "Atomic Habits" by James Clear, and "Tiny Habits" by BJ Fogg with transforming both his personal life and his understanding of organizational change. He explains how KaiNexus applies the habit loop concept - cue, routine, reward - to create interconnected behaviors across different organizational levels. The routine of one person becomes the trigger for another person's habit, creating a web of positive behaviors that sustain improvement culture. When asked about his personal habit transformation, Greg shares how he moved from being an inconsistent squash player who would "demolish his body" once or twice a week to someone who exercises daily. After tearing his ACL in his forties, he used habit science principles to change his identity and create sustainable physical activity routines. Throughout the discussion, Greg emphasizes that KaiNexus is fundamentally about the human transformation that technology enables, not the technology itself. The platform's value comes from people interacting with it in specific ways that foster continuous improvement behaviors across the organization. For more information about Greg's work, visit kainexus.com or connect with him on LinkedIn.

This week on What The Fundraising, Mallory is joined by Lindsey Fuller, a human-centered leadership coach, keynote speaker, and executive director of The Teaching Well, an education administration program based in Oakland, CA. Together they explore a crisis that too many of us are navigating: burnout. Together, we unpack the intersection of workplace wellness, self-awareness, accountability, and systemic barriers to healing. Lindsey doesn't just name the problem, she offers a path forward. From reimagining self-care to fostering collective accountability in organizational culture, Lindsey shares micro-wellness practices that can help leaders and teams sustain themselves through turbulent times. . Lindsey taught in both South Central LA and North Oakland, and then served as a site administrator at a school in deep East Oakland. Lindsey has been a trainer in restorative practices for over a decade and is state certified in mediation, working to build adult working cultures we don't need to heal from. Under Lindsey's visionary leadership, the organization has experienced extraordinary growth in just 4 years—more than doubling its staff, increasing its budget from $800K to $2.6M, and expanding its transformative support for educators from 4 states to 24 nationwide She is a true believer that in order to reach collective liberation, it's a must to find ways to sustain adults in schools to ensure trauma-sensitive continuity of care. She joined us today to talk about the ongoing staffing and burnout crisis in the social sector and philanthropy.  In this episode, you will be able to; - Learn about the importance of mindset shift in the workplace. - Discover practical steps for microdosing wellness.  - Learn about the importance of recognizing and reclaiming individual agency. - Learn about the role of accountability in self-care.  Get all the resources from today's episode here.  Support for this show is brought to you by iDonate!  Their donor-first giving suite, including mobile pop-ups, A/B testing, recurring prompts, makes it easy to convert more donors, faster. Easy to set up & publish with no tech team required! Launch custom giving forms that sync seamlessly with your CRM. Smarter data, better donor journeys. Check them out at iDonate.com Connect with me:  Instagram: https://www.instagram.com/_malloryerickson/ Facebook: https://www.facebook.com/whatthefundraising YouTube: https://www.youtube.com/@malloryerickson7946 LinkedIn: https://www.linkedin.com/mallory-erickson-bressler/ Website: malloryerickson.com/podcast Loved this episode? Leave us a review and rating here: https://podcasts.apple.com/us/podcast/what-the-fundraising/id1575421652 If you haven't already, please visit our new What the Fundraising community forum. Check it out and join the conversation at this link. If you're looking to raise more from the right funders, then you'll want to check out my Power Partners Formula, a step-by-step approach to identifying the optimal partners for your organization. This free masterclass offers a great starting point.

If you're overwhelmed, exhausted, or just stretched thin trying to keep up with your team - you're not alone. The good news? Small shifts make a big difference.In this episode, I share 4 simple but powerful leadership habits that will help you reduce stress, save time, and build a more accountable, empowered team - without burning yourself out. These are the exact tools I teach my VIP Leaders and use in my own leadership journey.In this episode, you'll learn: - Why most managers are stuck in reaction mode (and how to get out of it)- A habit to protect your focus and stop the notification chaos- The game changing power of asking questions before giving answers- How to build better boundaries (without dropping balls)- Why cancelling 1:1's quietly damages trust and what to do insteadThese habits might sound small - but they compound. Implement just one, and you'll start showing up more grounded, more strategic, and more respected by your team. What did you think of the episode? Was it helpful or is there anything else you want me to cover? Send me a DM on Instagram or LinkedIn - I would love to hear from you!Links and Resources Mentioned:VIP Leaders Leadership Program - the signature program that helps you strengthen your leadership identity, build trusted influence, and level up your emotional intelligence to become a leader people actually want to follow.  Join the waitlist for the next round starting in September. https://tashpieterse.com/vip-leaders1:1 Playbook - Turn casual catch ups into meaningful conversations that actually build trust and connection with your team. https://www.tashpieterse.com/1on1-playbook Are we connected? If not, connect here:Website: tashpieterse.comInstagram: @tash_pieterseLinkedIn: tashpieterseAre you enjoying the Lead With Less podcast? You can leave a review on Apple or Spotify, or submit a question in the Q&A section on Spotify and we'll get back to you! 

LEAVE A REVIEW if you liked this episode!!Let's Connect On Social Media!youtube.com/anthonyvicinotwitter.com/anthonyvicinoinstagram.com/theanthonyvicinohttps://anthonyvicino.comJoin an exclusive community of peak performers at Beyond the Apex University learning how to build a business, invest in real estate, and develop hyperfocus.www.beyondtheapex.com

LEAVE A REVIEW if you liked this episode!! Let's Connect On Social Media! youtube.com/anthonyvicino twitter.com/anthonyvicino instagram.com/theanthonyvicino https://anthonyvicino.com Join an exclusive community of peak performers at Beyond the Apex University learning how to build a business, invest in real estate, and develop hyperfocus. www.beyondtheapex.com

Running a business doesn't have to be all 5am wake-ups, endless social media posts, and high-pressure launches.Over the past 6 years, I've quietly built a chill, service-based business that has brought in over one million dollars in lifetime revenue. No complicated funnels. No viral Reels. No fancy productivity hacks. Just a handful of habits that keep me grounded, creative, and in motion.In this Summer Remix episode of the Ill Communication Podcast, I'm bringing back one of my favourite episodes of all time: 20 Tiny habits that help me generate $1million as a Gen X business woman.It's fast-paced, fun, and packed with unconventional wisdom you can apply right away (whether you're a fellow Gen Xer or not).Show notes are always available at

Anyone looking to shake things up should start by listening to this episode, in which Coach Liz Waterstraat details to host Sarah Bowen Shea how small changes can make a big difference. (Call it the Lilliputian Effect!) Detailing two books—Tiny Experimentsand Tiny Habits—Coach Liz details how to make your own pocket-sized experiment, as well as highlighting the power of the pivot. She also talks up small-scale, low-effort initiatives and other ways to make lasting habit change. The hosts think, after listening, you'll agree: Tiny is transformative! Find retreat details here.  When you shop our sponsors, you help AMR.We appreciate your—and their—support! Feel the Currex difference: Get 15% off with code AMR15 at Currex.com Run Portland! Use code AMR20 for $20 off registration at portlandmarathon.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Get my new book: https://bronsonequity.com/fireyourselfDownload my new special report - How to Use Inflation to Your Advantage - www.bronsonequity.com/inflationWelcome to our latest episode!Break free from fear and discover your purpose through small, intentional steps. Join host Bronson Hill and co-host Nate Hambrick, author of The 18 Laws of Leverage, for a transformative conversation with Julie DeLucca-Collins, Chief Innovation Officer, certified Tiny Habits coach, and author of Confident You. From her roots as a teacher to climbing the corporate ladder as a VP and C-suite executive, Julie faced the “friendnemy” of comfort that kept her stuck—until a layoff during the pandemic forced her to embrace change and launch her coaching business. Now, she empowers women and others to leave jobs they hate, build confidence through tiny habits, and pursue passion-driven lives. Sharing insights on reframing failure, finding “believing mirrors,” and creating systems to navigate setbacks, Julie offers practical strategies to move from stuck to unstoppable.TIMESTAMPS00:41 - Introduction: Embracing change for freedom 02:03 - Guest intro: Julie DeLucca-Collins journey 04:21 - Corporate traps: The Peter Principle and golden handcuffs 06:11 - Brené Brown's arena: Daring greatly despite setbacks 08:20 - Steps to quit: Building passive income and confidence 10:24 - Tiny habits: Starting small for big change 12:12 - Empowering women: Representation and believing mirrors 14:49 - Possibility vs. threat: Rewiring mindset for growth 17:19 - Leaning into failure: Becoming a badass through rejection 20:58 - Questioning stories: Shifting from stuck to possibility 22:38 - Falling and rising: Lessons from Bonnie St. John 26:07 - Faith and resilience: Coaching through life's setbacks 30:28 - Finding purpose: Passion, proficiency, and values 35:42 - Tiny habits in action: Pausing to recalibrate 37:52 - Connect with Julie: Website and resources 39:52 - Key takeaways: Friendnemy behavior and purpose-driven lifeConnect with the Guest:Website: https://goconfidentlycoaching.com/#EmbraceChange#FindYourPurpose#TinyHabits#FinancialFreedom#WomenEmpowerment#ReframeFailure#FriendnemyBehavior

Feeling like you're always behind no matter how hard you try? Here are 5 tiny slow living habits that helped me step off the hamster wheel and start living a soft, peaceful life I actually love.

Ever feel like your new habits are stuck in “I'll start Monday” mode? In this episode, Dr. Lisa shares a story about her client's husband, and her own six-month delay in starting a shuffle dance class, to explore why habit change feels so hard. You'll learn how perfectionism, time expectations, and lack of reward can stall progress, and how to use the Tiny Habits method by Dr. BJ Fogg to finally build momentum. Whether your goal is daily exercise, better sleep, or cooking more at home, this episode gives you practical tools to make new behaviors so small and satisfying, they become automatic. Plus, you'll hear how something as simple as writing a word on a calendar can be just the reward your brain needs to keep going.Thanks for listening! If you'd like more support during your SMART weight loss & health focused journey, sign up for our FREE newsletter, or check out our program at: www.SmartWeightLossCoaching.com. We would love to help you reach your happy weight, and transform the way you talk to yourself about your body and the number on the scale. Negative thoughts about yourself don't have to take up so much brain space, and we'd be honored to help you reframe those thoughts. Also…We'd be grateful if you'd follow us and share our podcast with your friends & family. We're here to help you improve your health, live longer, healthier, and lose weight the SMART way! This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

Julia Davies is joined by nutritional therapist Vivien Allred to explore the fascinating connection between your gut and your hormones – and how the environment around you could be silently shaping your hormonal health. From the products in your bathroom to the stress in your daily routine, Vivien and Julia unpack the everyday factors that can throw your gut (and hormones) out of balance. You'll also hear real-life stories from our listeners that bring this powerful connection to life – plus simple, sustainable changes you can start making today. Follow Julia: ⁠⁠@juliadavies_nutrition⁠⁠  Follow Vivien: ⁠@vivanaturalhealth ------------------------------------------ Follow us: ⁠⁠⁠Youtube ⁠⁠⁠ ⁠⁠⁠Instagram ⁠⁠⁠ ⁠⁠⁠Facebook⁠⁠⁠ ⁠⁠⁠TikTok⁠⁠ Learn more about your ad choices. Visit megaphone.fm/adchoices

Why my toast routine might change how you see your life.

High heel girl summer just officially started. ✨ These are the only heels I wear now because they're actually cute and comfortable, no blisters, no wobbling, and totally It Girl approved.Use my link to shop now:Cosy Island Shoes: https://tinyurl.com/4e4rtzck10% discount code: YT10Madison Product links:1, Bowtention Pointed Toe Heeled Mules: https://tinyurl.com/4ndubcwa2, Minimalist Morden Stiletto Heeled Pumps: https://tinyurl.com/yt8pfssj#cosyisland #mylightsteps #summer #summersale #trending #fashion #style #shopping #onlineshopping #haul #shoes #heels #footwear10 Tiny Habits to GLOW UP Like a Victoria's Secret ANGEL This SummerIf you've ever looked at a Victoria's Secret Angel and thought “How do they make it look so effortless?” this episode is for you, diva.These women don't just wake up like that, they live like that. From their beauty rituals to their workouts and mindset routines, they embody magnetic confidence, soft femininity, and next-level discipline.In this episode we chat:- The wellness rituals real VS models swear by- How to eat like you love yourself, not like you hate your body- The beauty + movement routines that sculpt your body and your mindset- Tiny lifestyle upgrades that shift your energy, posture, and presence- Micro-habits you can steal to look and feel like the main character this summerAnd the best part? These are achievable. This isn't about being 6 feet tall or born into glam or as a size 00...it's about being intentional, consistent, and strategic with your glow-up. CONFIDECE IS KEY!Inside this episode:- How Bella Hadid + Barbara Palvin balance beauty with wellness- Model skincare secrets (including face oils, facial yoga, and weekly rituals)- What Victoria's Secret Angels actually eat in a day- Why VS girls are obsessed with Pilates, boxing, and dance cardio- Mindset tricks for instant It Girl energy, even in a hoodieWhether you're building your dream life, upgrading your confidence, or simply ready to live like that girl, this episode will show you how to step into your next level, the soft, glowing, sexy way.The pinkest Linktree you've ever seen: linktr.ee/getupandglowpodcast Get Daily Tips To Become The BEST Version of Yourself! Follow The Socials

In this solo episode of Challenge to Lead, Beka Shea dives into the power of tiny habits and how they can transform your leadership style, team alignment, and business outcomes. Inspired by Tiny Habits by BJ Fogg and the ever-popular Atomic Habits by James Clear, Beka shares real-world examples of how CEOs unknowingly sabotage their own growth—and how small, consistent leadership habits can unlock the next level.Whether you struggle with over-controlling decisions, unclear communication, or abdicating leadership responsibility, this episode offers tangible strategies rooted in behavioral science and real client stories. You'll learn how to identify your leadership blind spots, change your behavior through motivation, ability, and prompt, and build habits that actually stick—without adding more to your plate.If you're a founder, executive, or team leader looking to scale your impact, this episode will help you reset your routines, reclaim your role, and lead with clarity and intention. Because in leadership, it's not the big swings—it's the small reps that drive the real change.

☀️ New Episode: Summer Sprinkles is HERE!

Here I reveal the simple strategies that helped me transform my day-to-day life — even on my toughest mornings.Watch the video version: https://www.youtube.com/watch?v=b311oA_-9joSign up to the Audio of Improvement Mailing list: ⁠⁠⁠⁠⁠⁠https://www.artofimprovement.co.uk/mailing-list/⁠⁠⁠⁠⁠⁠Sponsors: See discounts for all the products I use and recommend: ⁠⁠⁠⁠⁠https://www.artofimprovement.co.uk/deals/

Action unlocks change. When we choose to act, we build momentum, gain confidence, and receive invaluable real-world feedback. But what happens when you feel overwhelmed, defeated, or uncertain about your next steps? Can action lead to new forms of thinking and help you get unstuck? In this episode, Matt and Daniel explore the transformative power of tiny habits and the crucial importance of turning talk into action. We feature a segment with Osher Günsberg, who overcame obesity by simply walking between telegraph poles—a tiny decision that eventually catapulted him into a highly successful career in radio and reality TV. Are you ready to forge into action and experience the compounding benefits of small, consistent actions?Discover more:INFO-GRAPHIC DOWNLOADSPACEMAKERS WEBSITE / Season 3YOUTUBERAISING TECH HEALTHY HUMANSThis episode is made possible with support from our sponsor: BlundstoneThis podcast is recorded and produced by Production Farm StudiosMentioned in this episode:BLUNSTONE PROMOhttps://www.blundstone.com.au/BLUNSTONE BLUNSTONE PROMOhttps://www.blundstone.com.au/BLUNSTONE

In this episode, Leila (@LeilaHormozi) shares the 7 small but powerful microhabits that transformed her productivity, health, and marriage, proving it's the tiny things that make the biggest difference.Want to scale your business? Apply for one of our scaling workshops here: https://www.acquisition.com/podlWelcome to Build, where we talk about the lessons I have learned in scaling big businesses, gaining millions in sales, and helping our portfolio companies do the same. Buckle up, because we're creating an unshakeable business.Want to scale your business? Click here.Follow Leila Hormozi's Socials:LinkedIn | Instagram | YouTube | Twitter | Acquisition

Want to know the secret to creating sustainable habits that actually work? It's not about repetition or motivation, it's about your emotions.In this episode, Tara Whitaker takes over the mic to unpack the real secret to creating habits that stick—no, it's not 30 days of repetition, and no, you don't need more willpower. She introduces the concept of Tiny Habits® and how starting small can lead to major momentum.If you're feeling the overwhelm of trying to “do it all,” this episode will be your permission slip to slow down and build success one tiny action at a time.In This Episode You'll:Why “go big or go home” doesn't work for moms and entrepreneursThe ABC formula to start your own tiny habit todayHow emotion—not repetition—actually creates habits that lastFind It Quickly:01:28 - Meet Tara Whitaker: Editor and Coach02:29 - The Power of Tiny Habits®07:35 - Creating Your Tiny Habits® Recipe11:30 - Emotions and Habit FormationResources MentionedTiny Habits® MethodConnect With the Guest HostWebsite: tarawhitaker.com Instagram: instagram.com/taramqwhitaker More ways to connect:Joy Michelle Website: joymichelle.coJoy Michelle Blog: joymichelle.co/blogJoy Michelle Instagram: instagram.com/joyymichelleJoy Michelle Facebook: facebook.com/joymichellephotographyJoy Michelle Coaching: joymichelle.co/coachingIf you're enjoying the content we're creating on the podcast and want to connect with others who are called to both, make sure you come join us in the PhotoBoss® with Joy Michelle Facebook Group! Join Now >>

We want to work with YOU! 15 Minute Free Consultation  Start healing now! Set up a Coaching Session   Welcome back to the Mr. and Mrs. Therapy podcast, where Tim and Ruth Olson, licensed marriage and family therapists and experts in trauma, guide you through the journey of healing and personal growth. In this episode, they're diving into the power of microhabits - small, intentional actions that can lead to significant change over time. Tim and Ruth discuss seven specific microhabits tailored to aid those dealing with trauma, anxiety, or depression by introducing low-resistance practices that aid in mental and emotional well-being. Learn about naming your feelings to understand them better, the simplicity of a one-sentence journal, and the benefits of a breath and affirmation reset. You'll also discover how speaking kindly to yourself, setting micro boundaries, acknowledging the positives by vocalizing gratitude, and establishing a five-minute connection ritual with your partner can collectively transform your relationships and inner life. This episode offers practical steps backed by therapeutic insights to help rewire your brain and support a balanced nervous system, vital for anyone looking to heal and foster healthier relationships. Dive in and explore how these tiny habits can catalyze profound change, equipping you to navigate life's challenges with resilience and hope. [Remember, our podcast is here to spark conversations and offer insights. Join our community on our Mr. and Mrs. Therapy Podcast Group, share your experiences at podcast@mrandmrstherapy.com, and if you're seeking more personalized advice, consider booking your free coaching consultation. Please note, this podcast is for informational purposes only and is not intended to provide diagnosis or treatment.] {Disclaimer: This podcast is for informational purposes only and is not intended to provide diagnosis or treatment. For personalized support, please seek professional help or call the National Suicide Hotline at 988 if you or someone you know is contemplating suicide or needs emotional support.}

If you're looking to completely transform your life, you don't need to overhaul everything overnight. In fact, the most meaningful changes often come from the smallest shifts, the kind that take 10 seconds or less but pay dividends over time. In this episode, I break down the small habits I've added over the years that have led to major shifts in my health, mindset, and productivity.For more go to: www.scottmlynch.comLevel up your life by joining my Patreon where you'll get exclusive content every week and more badass offerings (rips t-shirt in half, Hulk Hogan style, and runs around the room). And/or…Unlock practical and tactical insights on how to master your mindset and optimize your happiness directly to your inbox.If you're a glutton for punishment and want more swift kicks in the mind follow me on social:InstagramYouTubeLeave a review and tell me how I suck so I can stop doing that or you can also tell me about things you like. I'd be okay with that, too.Produced by ya boi.Past guests on The Motivated Mind include Chris Voss, Captain Sandy, Dr. Chris Palmer, Joey Thurman, Jason Harris, Koshin Paley Ellison, Rudy Mawer, Molly Fletcher, Kristen Butler, Hasard Lee, Natasha Graziano, ⁠David Hauser⁠, Cheryl Hunter, Michael Brandt, Heather Moyse, Tim Shriver, and Alan Stein, Jr.

Join us for an eclectic episode this week as we dive into two important topics: water safety and micro habits. Nicole presents her annual look at critical insights on water safety, highlighting the importance of vigilance around pools and open water, especially for kids, with stats and tips from the National Drowning Prevention Alliance. Then, Sara introduces the concept of micro habits, drawing from bestsellers Atomic Habits and Tiny Habits, (both available here at the library) and explains how small, easy actions can lead to big life changes.

In this episode of the School of Healing, host Dominiece Clifton engages with guest Julie DeLuca Collins, a business strategist, discussing the journey of entrepreneurship. They explore themes of gratitude, the importance of embracing failure, the transition from corporate to entrepreneurship, and the necessity of taking action and finding clarity amidst uncertainty. Julie shares her personal experiences and insights on how to navigate the entrepreneurial landscape, emphasizing the value of mentorship and the power of pivoting in one's career. In this conversation, Dominiece Clifton and Julie DeLucca-Collins explore the significance of tiny habits in personal and professional growth, the journey into podcasting, and the importance of authenticity and abundance in entrepreneurship. Julie shares her insights on habit formation, the role of small wins, and how she transitioned into podcasting, emphasizing the need for diverse voices in the medium. The discussion concludes with a powerful reminder to embrace imperfection and the impact of one's work on others.Key Takeaways:Failure is a necessary component of growth and success.Finding clarity often comes from taking action and experimenting.It's important to be open to pivoting in your entrepreneurial journey.Celebrating small wins is crucial for building confidence.Consistency is more important than duration in habit formation.Authenticity is key; be yourself in your entrepreneurial journey.Small incremental improvements can lead to significant growth.About Julie De-Lucca Collins:Julie is a highly sought-after TEDx speaker, business coach, and award-winning author dedicated to empowering entrepreneurs and leaders.Julie is a trusted advisor with a passion for helping women establish and expand their brands. She helps women strategize to grow their reach, get clients, and create consistent monthly income for business success. She is certified in Tiny Habits and as a Thrive Global coach, and she guides individuals toward lasting success through positive behavioral changes.Connect With Julia De-Lucca Collins:Email: julie@goconfidentlycoaching.comConnect with Julia on LinkedIn Website: Goconfidentlycoaching.comSupport the showIMPORTANT LINKS AND RESOURCES: Discover Where You Are Getting Stuck In Your Business, By Taking My Free 3-minute quiz: https://confusionloop.com/ Women Entrepreneurs, schedule your free Clarity Call here Learn more about Move And Still's service offerings: https://movexstill.com/ CONNECT WITH DOM: Learn about Transformation YOUniversity, my 12-week biz coaching program for women entrepreneurs at https://domrclifton.com/coaching-for-women/ IG - @DominieceRClifton LI- Dominiece R. Clifton Email me: hello@movexstill.com A GIFT FOR YOU! Don't forget to subscribe, rate, and review the show on Apple Podcasts to be entered into a drawing to receive my new book FREE! I will be picking one winner monthly. Just send me the screenshot at hello@movestill.com to enter.

As we near the 10-year mark of Pursuing Health, I'm excited to bring you another solo episode! In this one, I reflect on how my mindset evolved throughout my competitive CrossFit career, and how I came to understand the powerful role our internal narratives play in shaping our lives. I'll also share the strategies I still use today to cultivate the best version of myself. I'd love to hear from you! What topics or guests would you like to see featured on the podcast? Are you interested in more solo episodes, or is there something specific you're curious about? My focus continues to evolve, and I imagine yours does too—so let's shape the journey together! Please share your thoughts with info@pursuing-health.com, or connect with me on Instagram @JulieFoucher. Related Episodes: Ep 260 - Tiny Habits to Create Behavior Change with BJ Fogg Ep 262 - Upgrade Your Language with Mark England If you like this episode, please subscribe to Pursuing Health on iTunes and give it a rating or share your feedback on social media using the hashtag #PursuingHealth. I look forward to bringing you future episodes with inspiring individuals and ideas about health. Disclaimer: This podcast is for general information only, and does not provide medical advice.  I recommend that you seek assistance from your personal physician for any health conditions or concerns.

Send us a textSeason 3, Episode 41 - Habits That Sustain: How to Build Rhythms for Life & Ministry. In this episode of the Clergy Wellness Podcast, we explore how small, intentional habits can support sustainable ministry. Drawing on Atomic Habits by James Clear, The Power of Habit by Charles Duhigg, and Tiny Habits by BJ Fogg, we'll look at the science behind habit formation—and how to apply it to the rhythms of clergy life.Topics Covered:Why habits matter more than motivationThe Habit Loop: Cue → Routine → RewardJames Clear's 4 Laws of Behavior ChangeHow to anchor new habits to existing routinesWhat to do when you slipWellness Practice of the Week: Create your first tiny habitReflection questions to deepen your growthResources:Instagram @nicolereilleycoachingFacebook @nicolereilleycoachingBluesky @RevNicole.bsky.social & @clergycoaching.bsky.socialSubstack. @revnicole Ministry & Life Coaching and Social Media Management at NicoleReilley.com.Expanding the Expedition Through Digital Ministry by Nicole Reilley at AmazonContact me: RevReilley@gmail.comwww.NicoleReilley.com

   With host retail coach Wendy Batten   https://wendybatten.com/podcast-intro/   In This Episode:   Small habits can lead to big results!   In this episode of the Creative Shop Talk Podcast, I'm sharing 11 easy-to-start micro habits that can totally transform your retail business. These habits may be small, but they pack a powerful punch. From looking at your numbers to making faster decisions, I'll give you real-world, simple advice that WORKS.   Whether you run a boutique, a gift shop, or a creative space, these tips will help you grow with confidence — and have fun doing it!   11 Micro Habits for Independent Retailers: Don't “Ostrich” – Stop hiding from your business numbers. Look at them daily so there are no surprises. Always Be Learning – Reading 10 minutes a day or listening to a podcast can level up your skills. Ditch the Burden Mindset – Remember, you get to run this business. Approach it with joy, not dread. Use a “Yet” Mindset – “I'm not good at planning... yet.” Add "yet" to reframe your self-talk. Ask: How Can I Make This Easier? – Don't overcomplicate. Ask who or what can help. Crush Self-Doubt – Keep a list of wins, kind words, and proud moments to boost your confidence. Set Clear Goals – Know what you're aiming for so your daily actions move you closer to it. Look Up – Don't get stuck in the day-to-day. Plan 90 days out. Know what your customers are experiencing. Prioritize Your Health – A healthy YOU means a stronger business. Protect your time and energy. Decide Faster – Avoiding decisions holds you back. Be intentional and aligned with your goals. Make It Fun – This is your dream! Bring energy and joy into your day-to-day. Need more? Join me and our supportive community of retailers in my Retailer's Inner Circle! There is so much to love about the Inner Circle: access to countless masterclasses on everything from inventory management to money matters, a supportive community of like-minded retailers to bounce ideas off of, a monthly playbook to track your progress and help you plan your events and promotions, and so much more. Check it out HERE.   Related podcasts we think you'll like:  Episode 124: Confident Decision Making Made Easy with Business & Life Coach Andrea Liebross Episode 229: Having a Monthly Playbook for Your Retail Shop Episode 261: How to Stay Focused and Get Things Done About your host, Wendy Batten In case we haven't met yet, I'm Wendy, a small business coach and founder of the Retailer's Inner Circle, where I help other independent shop owners learn how to gain the right business skillsets to see more profits, paychecks, and joy as they navigate running their retail business.  Through online classes, business coaching programs, speaking, and a top-ranked podcast, I've helped hundreds of retailers around the globe reclaim their dream and see the success they want from their beautiful shops. My signature private coaching community, The Retailer's Inner Circle, has helped retailers around the world build their retail business skill sets and confidence.  I am proud to have been featured in several major publications, including my own business column in What Women Create magazine. I have been privileged to be a guest on top-ranked podcasts and sought-after as a guest speaker and teacher for several brands, associations, and communities that are passionate about the success of independent retailers. When I'm not coaching, you will find me either DIYing and renovating my very imperfect old crooked cottage by the sea in the UNESCO World Heritage town of Lunenburg, NS, or blogging about our travel and RVing adventures and the weird fun things we get up to in our coastal village. I'd love to invite you to check out one of my free resources for real retailers at https://wendybatten.com/free-resources/    For more support from Wendy   Retailer's Inner Circle - Join Wendy inside the best retailer's community Free resources for shop owners   Hang out and connect with Wendy on IG    All of Wendy's programs and services for shop owners can be found HERE.  Subscribe & Review on iTunes Are you subscribed to my podcast? If you're not, I'd love you to consider it. Subscribing means you won't miss an episode! Click here to subscribe to iTunes! If you want to be more of a rockstar, I'd love it if you could leave a review over on iTunes as well.  Those reviews help other retailers find my podcast and they're also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. So grateful for you! Thank you!

In this soulful and practical conversation, Karen sits down with mindset coach Julie Voris to explore the inner shifts that empower women to reclaim their lives in midlife. From the emotional weight of generational baggage to the quiet power of morning routines, Julie shares wisdom on how small, consistent habits can spark massive personal growth. Together, they unpack why self-discovery is essential in this season, how alone time becomes a superpower, and how letting go—of clutter, guilt, or outdated stories—creates space for new beginnings. If you're craving more clarity, ease, and alignment in your daily life, this episode offers both mindset tools and heart-centered inspiration to guide your next step.Download Julie's FREE Project 100 Daily Compass Printable Habit Tracker HERE.Julie's website HERE.Follow Julie on Instagram HERE.Send a Text Message :)

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

Trying to overhaul your whole life overnight? Yeah... that usually doesn't work. Today we're talking about why tiny habits — the ones that feel “too small to matter” — are actually the key to real, lasting change (especially after 40).   In this episode, you'll learn:

How to make big transformation easily Audiobooks and courses: https://emma-digallo-s-school.teachable.com/YouTube Channel All about Business and Self-care : https://www.youtube.com/channel/UC86s2ZCT-JvW4A5i3UfoaLA

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 3128: Mark Dennis shares practical strategies for building financial habits that actually last, emphasizing the importance of values-based goals, small wins, and systems over willpower. Learn how to align your money behavior with your long-term vision through habit science and simple, repeatable actions. Read along with the original article(s) here: https://www.financialfinesse.com/2018/03/16/how-to-adopt-financial-habits-that-stick/ Quotes to ponder: "One of the most important steps in adopting better financial habits is identifying a strong, personal motivation behind the behavior." "Motivation gets you started, but systems are what keep you going." "If the habit is too big or too drastic a change from your current behavior, it's likely to fail." Episode references: BJ Fogg's Behavior Model: https://www.behaviormodel.org/ Tiny Habits by BJ Fogg: https://www.amazon.com/Tiny-Habits-Changes-Everything/dp/0358003326 Betterment (automated investing): https://www.betterment.com/ You Need a Budget (YNAB): https://www.youneedabudget.com/ The Power of Habit: https://www.amazon.com/Power-Habit-What-Life-Business/dp/081298160X 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 3128: Mark Dennis shares practical strategies for building financial habits that actually last, emphasizing the importance of values-based goals, small wins, and systems over willpower. Learn how to align your money behavior with your long-term vision through habit science and simple, repeatable actions. Read along with the original article(s) here: https://www.financialfinesse.com/2018/03/16/how-to-adopt-financial-habits-that-stick/ Quotes to ponder: "One of the most important steps in adopting better financial habits is identifying a strong, personal motivation behind the behavior." "Motivation gets you started, but systems are what keep you going." "If the habit is too big or too drastic a change from your current behavior, it's likely to fail." Episode references: BJ Fogg's Behavior Model: https://www.behaviormodel.org/ Tiny Habits by BJ Fogg: https://www.amazon.com/Tiny-Habits-Changes-Everything/dp/0358003326 Betterment (automated investing): https://www.betterment.com/ You Need a Budget (YNAB): https://www.youneedabudget.com/ The Power of Habit: https://www.amazon.com/Power-Habit-What-Life-Business/dp/081298160X Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I talk about the difference between Tiny Habits and bold 10x shifts. Tiny Habits help build momentum, especially when you're feeling stuck or burnt out—but sometimes, small steps just keep you spinning your wheels. I share how to spot when it's time to think bigger: when your system isn't working, when effort isn't paying off, or when you're stuck in maintenance mode. That's when a 10x shift—a bold change—can unlock serious growth. Whether you're building consistency or ready to leap, this episode will help you decide what kind of move you need next. Shop:  Sense The Possibilities Planner & Journal (This is the hard copy! It's so pretty! Use code SHIP5 for shipping plus $5 off).  FREE: Bold & Balanced: Mastering the Art of Saying No Connect with Danielle: Email: danielle@plangoalplan.com Facebook Group: Join Here Website: PlanGoalPlan.com

In this episode, Jacqueline Twillie breaks down how to navigate Volatile, Uncertain, Complex, and Ambiguous (VUCA) situations using the science-backed AHA framework—Attitude, Habits, and Actions.Key Topics:Understanding VUCA: Volatility, Uncertainty, Complexity, and Ambiguity definedThe neuroscience behind uncertainty and decision-makingThe AHA Method: Attitude, Habits, and Actions explainedPractical techniques for each component of the frameworkReal-world examples of successful VUCA navigationBooks:"Dear Resilient Leader" by Jacqueline Twillie"Mindset: The New Psychology of Success" by Dr. Carol Dweck"Tiny Habits" by B.J. Fogg"Atomic Habits" by James ClearAction Steps for Listeners:Identify one VUCA challenge you're facing and reframe it as a growth opportunityChoose one high-impact habit to implement dailyCommit to taking one small action on a postponed projectAbout Jacqueline:Jacqueline Twillie is the creator of the Resilient Leaders Program at Zero Gap. With over a decade in training and development, she helps leaders build resilience through evidence-based approaches.Connect:Learn more about the Resilient Leaders Program: www.zerogap.coConnect with Jacqueline on LinkedInUse code "AHALUNCH" for 15% off program enrollment

In this episode of the Personal Finance Podcast,  we are going to talk about the  17 Tiny Habits that'll make you rich. How Andrew Can Help You:  Listen to The Business Show here. Don't let another year pass by without making significant strides toward your dreams. "Master Your Money Goals" is your pathway to a future where your aspirations are not just wishes but realities. Enroll now and make this year count! Join The Master Money Newsletter where you will become smarter with your money in 5 minutes or less per week Here! Learn to invest by joining  Index Fund Pro! This is Andrew's course teaching you how to invest!  Watch The Master Money Youtube Channel! , Ask Andrew a question on Instagram or TikTok.  Learn how to get out of Debt by joining our Free Course  Leave Feedback or Episode Requests here.  Car buying Calculator here Thanks to Our Amazing Sponsors for supporting The Personal Finance Podcast. Shopify: Shopify makes it so easy to sell. Sign up for a one-dollar-per-month trial period at  shopify.com/pfp Chime: Start your credit journey with Chime. Sign-up takes only two minutes and doesn't affect your credit score. Get started at chime.com/ Thanks to Fundrise for Sponsoring the show! Invest in real estate going to fundrise.com/pfp Thanks to Policy Genius for Sponsoring the show! Go to policygenius.com to get your free life insurance quote. Go to joindeleteme.com/pfp20 for 20% off! Indeed: Start hiring NOW with a SEVENTY-FIVE DOLLAR SPONSORED JOB CREDIT to upgrade your job post at Indeed.com/personalfinance Turn your business dream into reality! Apply now at www.oneday.org/pfp  Go to Acorns.com/pfp and start automating your investments and get a $5 bonus today! Delete Me: Use Promo Code PFP for 20% off! Shop Data Plans and Save Big at mintmobile.com/pfp   Relevant  Episodes:  19 Habits of People Who Always Have Money (Save Like The Rich) 11 Unpopular Opinions That Will Make You Very Rich How to Build an Amazing Network To Help You Get Rich With Jordan Harbinger (PFP Vault) How to Get Rich and Buy Your Freedom with Justin Williams Connect With Andrew on Social Media:  Instagram  TikTok Twitter  Master Money Website  Master Money Youtube Channel   Free Guides:   The Stairway to Wealth: The Order of Operations for your Money  How to Negotiate Your Salary  The 75 Day Money Challenge  Get out Of Debt Fast  Take the Money Personality Quiz Learn more about your ad choices. Visit megaphone.fm/adchoices

Wellness + Wisdom | Episode 732 Have you ever wondered if the dream you're chasing is really yours? Anne-Laure Le Cunff joins Josh Trent on the Wellness + Wisdom Podcast, episode 732, to share how to stop living someone else's life by removing unconscious scripts, the key to living an authentic life, and how embracing liminal spaces, questioning societal scripts, and running tiny experiments can free us from the pressure of finding our purpose. "We always think that we're following our own definition of success, but it's just amazing how many of our scripts are copy-pasted from other people. And not wanting to disappoint your parents is actually a really strong driving force." - Anne-Laure Le Cunff  

What if success wasn't about doing more, but making a tiny change? In this episode, discover how the top 1% tap into this tiny habit to unleash a magnetic mindset that naturally attracts wealth, confidence, and abundance. Learn More: https://www.tinyurl.com/MagneticHabits #1PercentBetter #SuccessMindset #AbundanceMindset #GrowthMindset #DailyImprovement #SmallStepsBigResults #AttractAbundance #ManifestSuccess #PositiveVibes #HighVibes #LawOfAttraction #GratitudeJourney #SuccessHabits #MindsetMatters #LevelUp #PodcastLife #SelfHelpPodcast #MotivationPodcast #EmpowermentPodcast #NewPodcastAlert #MindsetPodcast

>> Get The Book (Buy Back Your Time): ⁠⁠⁠⁠https://bit.ly/3pCTG78⁠⁠⁠⁠ >> Subscribe to My Newsletter: ⁠⁠⁠⁠https://bit.ly/3W2tjp2The key to getting rich isn't grinding past midnight or having a 3-hour morning routine... it's forming MICRO HABITS that compound over time.In this video, I share the 18 tiny habits that helped me build wealth - and how you can apply them in YOUR life starting TODAY, even if you're starting from zero.These are the exact strategies I used to go from broke to building successful businesses.

Feeling overwhelmed by the chaos of daily life? In this episode, I'm sharing 10 (plus a few bonus!) small but powerful habits you can start today that instantly make your life feel lighter, calmer, and more manageable. These aren't major overhauls—they're micro-adjustments that reduce stress, save time, and help you feel more in control. Whether it's improving your mood, simplifying your routine, or boosting your energy, these life hacks are here to support your well-being.   Ali's Resources:  Calm the Chaos: Practical Tips and Tools for Stopping Anxiety in It's Tracks Course! Consults with Ali  BIOptimizers Magnesium Breakthrough 10% off using code ALIDAMRON10 www.alidamron.com/magnesium Master Your Perimenopause Course + Toolkit "Am I in Perimenopause?" Checklist.  What Hormone is Imbalanced? Quiz! Fullscript (Get 10% off all supplements) "How To Balance Your Hormones For Better Sleep, Mood, Periods and Energy" Free, On Demand Training Website  Ali's Instagram Ali's Facebook Group: Holistic Health with Ali Damron 

The biggest lie in fitness is that you just need more discipline. In this episode, Ted reveals why motivation isn't the problem—and how tiny habits are the real key to lasting health and fitness success. Learn how to make exercise and healthy eating effortless with a simple, science-backed formula that actually works. Listen now! 

For years, we've been told that willpower and repetition are the keys to forming habits. But the truth is, habits don't stick because of repetition—they stick because of emotion! In this all-time classic episode, Dave brings together two of the world's top habit experts—BJ Fogg, PhD, and James Clear—to break down the real science of behavior change. BJ, the Stanford researcher behind Tiny Habits, explains why motivation, ability, and the right prompts are the real drivers of habits. Meanwhile, Atomic Habits author James Clear reveals how small decisions compound over time to shape your entire life. What You'll Learn in This Episode: • Why willpower and repetition don't work—and what actually makes habits stick • The tiny changes that create massive, lasting results • How emotions play a bigger role in habit formation than you think • The hidden power of stacking small habits for exponential growth • How to automate your decisions to free up brainpower for bigger goals SPONSORS -STEMREGEN | Head to https://www.stemregen.co/dave for 20% off your first order. -LMNT | Free LMNT Sample Pack with any drink mix purchase by going to https://drinklmnt.com/DAVE. Resources: • Dave Asprey's New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/ • BJ Fogg's Website – https://www.bjfogg.com/ • James Clear's Website: https://jamesclear.com/ • 2025 Biohacking Conference: https://biohackingconference.com/2025 • Danger Coffee: https://dangercoffee.com • Dave Asprey's Website: https://daveasprey.com • Dave Asprey's Linktree: https://linktr.ee/daveasprey • Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com • Own an Upgrade Labs: https://ownanupgradelabs.com • Upgrade Labs: https://upgradelabs.com • 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com Timestamps: • 00:00 – Intro • 00:39 – Understanding habits • 01:10 – Layering habits with James Clear • 01:49 – BJ Fogg's Tiny Habits method • 03:03 – The science of habit formation • 05:49 – Practical habit-building tips • 09:57 – Emotions vs. repetition in habits • 18:02 – Ability & context in habits • 21:19 – Genes, dopamine & behavior • 26:20 – Final thoughts See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.