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Change Academy

Health & Wellness Podcasts

Learn how to create a healthy mindset, sustainable habits, and a lifestyle that you love (and that loves you back). Brock and Monica are seasoned pros with decades of nutrition and fitness expertise and coaching experience. Together, they turn the tricky business of behaviour change into an approachable even enjoyable project. Whatever your age, your level, or your goals, this podcast will get you moving steadily toward success.

Learn how to create a healthy mindset, sustainable habits, and a lifestyle that you love (and that loves you back). Brock and Monica are seasoned pros with decades of nutrition and fitness expertise and coaching experience. Together, they turn the tricky business of behaviour change into an approachable even enjoyable project. Whatever your age, your level, or your goals, this podcast will get you moving steadily toward success.

Location:

United States

Description:

Learn how to create a healthy mindset, sustainable habits, and a lifestyle that you love (and that loves you back). Brock and Monica are seasoned pros with decades of nutrition and fitness expertise and coaching experience. Together, they turn the tricky business of behaviour change into an approachable even enjoyable project. Whatever your age, your level, or your goals, this podcast will get you moving steadily toward success.

Twitter:

@ChangeAcPod

Language:

English


Episodes

Why We Say Yes

1/16/2021
When we are trying to change an unwanted behavior, we often get so focused on trying to find ways to say no to it that we miss the step of understanding why we say yes to it in the first place. While learning how to say no is a valuable skill (and one we’ll look at in a future episode), understanding why we say yes can ultimately be more important and more effective than just getting better at saying no ourselves. Takeaways: There are times when simply getting better at saying no to...

Duration:00:24:39

Midweek Resets and Evening Rituals

1/6/2021
If you start your week or your day off full of focus, determination, and vigour but find it waning by the weekend or the evening, you are not alone. In this episode, we teach you a strategy to solve each of these issues by rethinking how you plan for and execute your time. Takeaways: Lab Experiment: Option 1: On Wednesday night, set aside an hour to prepare yourself mentally and logistically for what you want to accomplish personally in the week to come. Write down your goals,...

Duration:00:28:27

Are You Too Busy For Change?

12/28/2020
Have you ever felt that you were simply too busy to make the changes you’d like to make in your life? In this episode, we challenge some of those stories we have about how busy we are and how much time change requires. We’ll also offer advice on how you can fit the work of change in around other obligations and priorities. Key Takeaways: Lab Experiment: In her book Time Smart: How to Reclaim Your Time and Live a Happier Life, Ashley Whillans recommends cultivating time affluence...

Duration:00:23:01

Eating Healthier (Extracurricular)

12/22/2020
It's an Extracurricular episode! We'll be back to our regular episodes soon but for now... Join Monica Reinagel (and Brock Armstrong) for the 30-Day Nutrition Upgrade on Jan 3, 2021. More info at https://nutritionovereasy.com/30-day-nutrition-upgrade/ Spoiler: if you listen to this very short episode you will get a special discount code!

Duration:00:03:07

Should You Focus on Strengths or Weaknesses?

12/16/2020
When designing your life, you can choose to lean into your superpowers and do more of the things that you're really good at or you can choose to address your weak spots and focus on building up those things that you're not naturally good at. You'll hear people arguing both sides of this coin. Let's explore what makes the most sense and how this fits into our work in creating our ideal selves. Key Takeaways: Conquering the things we struggle with can be very rewarding but not everything is...

Duration:00:29:53

Being Good Enough

12/4/2020
Sometimes, our desire to change is rooted in the belief that we are not good enough--and that we need to fix whatever’s wrong with us in order to be happy or fulfilled. But rather than being motivating, this can actually be a very limiting belief that makes it more difficult to create positive change. In this episode, we’re going to explore the idea that we are good enough… even if there are things that we want to change. Key Takeaways: When we are always striving to become good enough, we...

Duration:00:21:23

What, How, Why Problems

11/25/2020
The key to solving any problem is first understanding what the problem truly is. In this episode of the Change Academy podcast we define the three types of problems that crop up and teach you how to identify which one you’ve got. Then once you recognize what type of problem you’re dealing with, your chances of solving it go way up. Takeaways: Lab Experiment: Identify a place in your life where you are stuck or not making progress. Step 1: Can you write down in a sentence or two exactly...

Duration:00:21:12

Looking for Easy Wins w/ Mitch Harb

11/16/2020
In this episode of the Change Academy podcast, Mitch Harb joins us to talk about his “easy wins” approach to creating sustainable behaviour change. Mitch is a personal trainer and nutrition coach. He is certified by the National Academy of Sports Medicine and is the co-owner (with Zach Smith) of Hidef Seattle, a fitness studio and physical therapy practice that offers both in-person and virtual training and coaching. Take Aways: Lab Experiment: Choose one area of your life that you’d...

Duration:00:31:15

Breaking Highly Rewarding Habits

11/6/2020
Some habits are just habits. We do them because they take us down the road of least resistance. But some habits give us pleasure, and we often think of those habits as being more like an addiction - something that is going to take willpower and determination to break. But what if we told you that you can break a highly rewarding habit without resorting to a monastic lifestyle? That is what we are going to cover in this episode. Key Takeaways: Lab Experiment: How can you use this...

Duration:00:23:52

Use the Power of Distraction for Good

10/28/2020
Being easily distracted can be a bad habit and also a barrier to change. But we can also use distraction as a way to break bad habits or ingrained behaviours. The trick is being more intentional about when, why, and how you choose to distract yourself. Takeaways: Distraction is when we allow an unplanned intrusion or diversion to pull us off focus or task. Redirection is when we consciously choose to redirect our attention. Distraction (unintentional) can cause harm in two ways 1)...

Duration:00:26:04

How We Talk Ourselves Out of Change

10/20/2020
In this episode, we explore how and why we often talk ourselves out of making the changes we want to make - and give you some tools that will allow you to push through that self-sabotage. There’s an odd but very common phenomenon where we identify a change we’d like to make in our lives, we get excited about it (we may even take a step or two toward making it) but then, we abandon the effort before we’ve really even tried long enough to succeed (or fail!). Resources mentioned: Workplace...

Duration:00:23:02

Why Short-term Challenges Don’t Create Long-term Change

10/11/2020
People seem to love these short-term challenges where you give up sugar for a week, do 25 push-ups every day for a month, or give up alcohol for SoberOctober. While these can be fun, and an interesting challenge, do they ever actually result in permanent change? In this episode, we will give you a recipe to make the most of them. Resources mentioned: The 30-Day Nutrition Upgrade Key Takeaways: Lab Experiment: When you find yourself considering joining in the latest 7 day, 21 day, or...

Duration:00:23:18

You Reached Your Goal, Now What?

10/5/2020
Sometimes we get excited about an idea, we follow through on a goal, and are very successful at it. But while everything should be peaches and cream, we realize that this isn't the happy reality we thought it would be. Or maybe our feelings and values have simply changed. That is when we are faced with the problem of "what do we do next?" In this episode, we ask our guest, Naomi Rotstein, why she decided to leave her successful career as a competitive body-builder and how she went about...

Duration:00:30:35

Why You Need to Focus

9/26/2020
Most of us have a long list of things about our lives (or ourselves) that we would like to change. And while that is a great place to start, when you are working on creating a more fulfilling life, the problem is that when we try to make a bunch of changes at once, we end up changing nothing. That is why knowing what to focus on and when is essential. Key Takeaways: All goals feel and are important, and doing them in a particular order doesn’t mean you don’t value or will forget about...

Duration:00:26:02

Collecting the Evidence For Change

9/16/2020
It's hard to keep believing that change is possible when all the evidence seems to point to the contrary. And that's why it's so important to collect some evidence that a different choice is possible. Takeaways: Lab Experiment: Choose a behaviour or habit that you have struggled with but failed to change in the past. Those past failed attempts could be considered evidence that change is, in fact, not possible. Collect at least one piece of counter-evidence. This can be either...

Duration:00:22:38

Is Comfort Overrated?

9/7/2020
We humans like comfort. We believe that making ourselves comfortable is a good way to take care of ourselves and make ourselves feel content. But is this desire truly helpful or is it simply a way to keep ourselves stuck exactly where we are? Most of us place a certain value on being comfortable. And sometimes, something that is comfortable is very pleasurable (like putting on a favourite comfy sweater or connecting with an old friend). But often, it’s simply familiar (like the way your...

Duration:00:27:34

Getting Gritty with Rebecca Louise

8/28/2020
You have probably heard the term 'grit' thrown around but what does it actually mean? Our guest on this episode boils it down to “getting back up, one more time.” In this episode, Monica interviews guest Rebecca Louise, of the It Takes Grit podcast about why we feel stuck what it takes to get unstuck. Rebecca has helped millions of people improve their mindset and achieve their goals. The secret behind Rebecca’s success isn’t just her (as she says) cheeky British humour; people come to...

Duration:00:25:59

Rewards vs. Consequences

8/21/2020
What are the pros and cons of using rewards vs. consequences as our compelling reason to change? Sometimes our compelling reason is a positive vision of a future we want to create. But other times it’s a negative vision of a future we want to avoid. Is one better at keeping us on the path toward our ideal self more than the other? Key Takeaways: Lab Experiment: State your compelling reason (or your Why) for making the change you want to make and pay attention to whether it is based...

Duration:00:30:44

Make the Most of an Impulse

8/7/2020
In this episode, we talk about impulse control and how giving in to unplanned urges can get in the way of achieving lasting change. Not only that, but it can rob us of the pleasure of anticipating and maximizing an indulgence. Main takeaways:

Duration:00:29:04

Your Past Does Not Predict Your Future

7/24/2020
In this episode, we discuss why our past failures (or successes) don't predict our future successes (or failures). Then, more importantly, we get into how to dismantle that idea so you can clear a path for future change and growth. There is a tension between using our past to our advantage while also not getting stuck in it. And striking that balance is tricky. Cutting ourselves completely free from our past is not the goal - but learning to use our past thoughtfully, can be. Key...

Duration:00:32:17