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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

44: How to List Better

6/11/2021
To-do lists, checklists, scorecards can be great tools to keep us on track. But they can also seem like an overwhelming task themselves. Or worse yet, they can become yet another way that we judge our own abilities or self-worth. In this episode, we show you how to create a list that suits you and your goals. We also explore how to structure that list so it can keep you on track without being a constant reminder of how much work you have to do. Takeaways - When used well, lists or...

Duration:00:29:13

43: What's Holding You Back?

6/2/2021
Some of our goals or objectives require us to master a range of different skills. You’ll probably be naturally stronger in some areas than others. And sometimes, in order to reach our goals, overcoming or strengthening a weakness is essential. But it's not just about forcing yourself to work on the things that are hard for you. In this episode, we focus on identifying areas where you need more support--and seeking out resources that can help.

Duration:00:22:20

42: Cues and Prompts

5/21/2021
In this episode, we’ll teach you how to identify and dismantle unhelpful cues and also build some helpful ones. We all have cues in our lives that prompt us to carry out certain behaviors, like putting a seat belt on when we get in a car, grabbing snacks when we sit on the couch to watch a movie, or pouring a glass of wine when we change out of our work clothes. Some of our cue responses are good (like seatbelts), and some are not so good (like snacks and alcohol). Many of them probably...

Duration:00:30:59

41: The Power of Positive Illusions

5/7/2021
Having a firm grip on reality is usually seen as a sign of good mental health. But social scientists have discovered that happy and successful people routinely overestimate their skill, talent, and chances of success. In fact, that may be one of the secrets to their success. In this episode, we explore why being overly optimistic is not a cognitive defect that needs to be overcome but a constructive trait that we can cultivate. Takeaways 1. Being willing to believe that you’ll beat...

Duration:00:25:39

Spring Break (Extracurricular)

4/14/2021
Monica and Brock are taking a brief Spring Break but we will be back in May with brand new episodes. In the meantime, this is the perfect time to go back and relisten to some of our previous episodes - in particular, the series about the "Eight Things to Make Changes that Last." You may also find it helpful to download the Lab Notebook at https://changeacademypodcast.com/notebook See you all soon!

Duration:00:03:05

40: Changes We'd Like to Keep

4/9/2021
A year ago, virtually every aspect of our lives changed profoundly: How we eat, shop, work, socialize, exercise, etc. These weren’t changes we chose but changes that were forced on us. Now that we are beginning to imagine life returning to something more similar to pre-pandemic, we have some decisions to make. Are there new habits that we’ve adopted that we might want to keep? Old habits that we don’t want to return to? What’s clear is that we DON’T want to do is miss this opportunity to...

Duration:00:33:57

39: What's Your Default?

3/31/2021
Behavioralist Schlomo Benartzi defines a default as “what happens if you do nothing.“ If we’re too busy, distracted, or fatigued to make a choice or decision, the default wins the day. And because we’re often busy, distracted, or fatigued we want to be careful and intentional about which defaults are operating on our lives. In this episode, we’ll show you how to do that. Takeaways Lab Experiment Option 1: Step 1: Identify a default mechanism that is currently in place in your life...

Duration:00:26:02

Office Hours (Extracurricular)

3/28/2021
In this extracurricular episode, we invite you to listen in to a group coaching session that we held recently with members of our year-long Weighless Program. The strategies and insights that came up in this session can be applied to any change you are working on. And if you think you might like to work with us in the Weighless Program, be sure to listen to the very end for a special offer for Change Academy listeners. (The next group begins on April 9th. Details are here...

Duration:00:12:47

38: How Do You Want to Engage?

3/19/2021
In the last episode, we talked about deciding which thoughts deserve our energy. But once we've decided that a situation deserves our attention, we need to decide how we want to engage with it. The words we use to describe (even to ourselves) what’s going on in our lives or our heads can make a big difference. Takeaways The language that we use when we think or talk about a situation can affect how we engage with it We may want to approach different situations with different language or...

Duration:00:18:58

37: Choosing Your Thoughts

3/9/2021
Not all of our thoughts deserve our attention or energy. Some can safely be dismissed without further examination. But we often allow unworthy or unhelpful thoughts to take up a lot of real estate in our brains--and this can negatively impact how we feel, what we do, and ultimately what we accomplish. In this episode, we talk about why it’s so important to choose which thoughts you give your energy to. Takeaways Lab Experiment Next time you notice that a thought is causing you stress or...

Duration:00:25:06

36: What You Gain by Slowing Down

2/26/2021
We often feel like we have to make a decision, make a change, make a difference, or achieve a goal quickly. But if we want the benefits to be meaningful and lasting, shouldn’t we be willing to take our time? In this episode, we consider the downside of rushing into a decision to change without considering the realities of trying to create change in too much of a hurry. Then, we'll explore some alternatives. Takeaways: Lab Experiment Think of an area of your life where you feel like you...

Duration:00:23:34

Transformation Toolkit (Extracurricular)

2/19/2021
FREE WORKSHOP: Learn From Two of The Top Health Experts Online, Board-Certified Nutritionist Monica Reinagel and Certified Fitness Coach Brock Armstrong! https://weighless.life/toolkit FREE WORKSHOP: Saturday, Feb. 27th at 4pm ET Building Your Transformation Toolkit (The 5 things you need to achieve lasting weight loss) Plus: 6 things you think you need (but don't) SIGN UP at https://weighless.life/toolkit TO JOIN US LIVE You'll Learn:

Duration:00:02:06

35: Your Future Self

2/17/2021
Our current actions are creating our future reality. Sometimes, we have to choose between what we want right now and what we want for our future selves. Research shows that the more emotionally connected we feel to our future selves, the more likely we are to make choices that benefit that future self. In this episode, we explore ways to form a more intimate connection with your future self. Takeaways People who can picture their future selves with great clarity make choices that are more...

Duration:00:25:36

34: Contingency Plans

2/6/2021
Having a plan allows us to convert our intentions into action. But having a contingency plan may be just as important. They allow us to recover when things don’t go according to plan. In this episode, we help you create your own customized contingency plan so that when life goes sideways, you can land on your feet instead of getting derailed. Takeaways No matter how well we plan, things will sometimes go sideways. We can either use that as an excuse to abandon our goals or we can pivot to...

Duration:00:20:06

33: Aligned Actions

1/26/2021
How well do your actions align with your values? Often there can be a disconnect between what we say our priorities are and the choices that we are making on a daily basis. That misalignment can lead to frustration if it keeps us from achieving our goals. But it might also reveal that we’re not being entirely honest with ourselves about what we value. Whether we choose to adjust our priorities or our actions, bringing them into alignment will make us happier and more...

Duration:00:19:13

32: 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

31: 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

30: 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

29: 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