Crash Course by Live Unbreakable

Get ready to fast-track your journey to success with this installment of our mini-series for Holiday Habits on the Live Unbreakable Crash Course podcast. In this episode, we're throwing out the old playbook and saying goodbye to the waiting game. Why wait for January 1st when you can start making transformative changes right now? We delve into the age-old debate of attainable versus unrealistic goals, offering practical insights to help you set objectives that align with your aspirations. The podcast is packed with tips on crafting SMART goals—those Specific, Measurable, Achievable, Relevant, and Time-bound objectives that set you up for action and accomplishment. Procrastination, be gone! Waiting for the calendar to flip can often lead to a cycle of delay. Learn the science behind breaking free from the "I'll start tomorrow" mindset and create a momentum that propels you towards success today. Join us as we uncover strategies to infuse your goals with the kind of unbreakable energy that keeps you motivated and moving forward. We believe in the power of the present, and this podcast is your invitation to seize it! Don't miss out on the actionable insights that could transform your resolutions into reality. Tune in, get inspired, and let's make those goals unbreakable, well before the New Year's Eve countdown begins! 🚀🎉 Ready but unsure where to start? Join Coach Shaun or Coach Sara for a free consultation and get the roadmap you need to get started, no strings attached. Shaun@LiveUnbreakable.com and Sara@LiveUnbreakable.com

In this mini-series episode of our Live Unbreakable Crash Course podcast, we're tackling the holiday season head-on with tips to keep both your body and mind in top shape. From holiday-proofing your meal plan to outsmarting the buffet, we've got your back. Learn how to make healthy choices effortlessly and navigate social gatherings without compromising your wellness goals. Discover holiday hacks like choosing pumpkin pie over pecan and breaking up physical activity into manageable chunks. Plus, find out how to fit your favorite festive dishes into your meal plan without guilt. Keep moving with family and friends, prioritize quality sleep, and remember: the season is about celebration and connection. Let's make this holiday season your healthiest, happiest, and most unbreakable yet! 🌟🏋️‍♀️ Reach out to Coach Shaun (Shaun@liveunbreakable.com) or Coach Sara (Sara@liveunbreakable.com) for a free consultation to find out if coaching is right for YOU!

Indulge in the warmth of self-love and liberation from guilt with Coach Shaun and Coach Sara on this installment in the mini-series: Healthy Holiday Habits. This podcast invites you to explore transformative discussions on letting go of guilt during the holiday season. Delve into practical strategies for avoiding guilt altogether, learn how to give heartfelt gifts without the weight of financial burden, and, above all, discover the art of gifting yourself the boundless joy of self-love. Join us in unwrapping a season of compassion, where guilt takes a back seat, and the true spirit of giving emanates from a well-nourished heart. Ready for the next step in your life journey and looking for guidance? Reach out to Coach Sara at Sara@liveunbreakable.com. Got your new year goals figured out, but don't have the roadmap to reach them? Get a free 15min consultation with Coach Shaun! Reach out at Shaun@liveunbreakable.com

Embark on a journey of self-preservation and empowered living with 'Boundary Bliss,' our first installment of a mini-series designed specifically for *you* to navigate the holiday season. Dive into insightful discussions with Coach Shaun and Guest Speaker Coach Sara on establishing both personal and professional limits to safeguard your well-being. Explore strategies and mechanisms for conserving your precious energy amidst the holiday hustle and discover the liberating magic of saying 'no' as a complete sentence. Join us as we unravel the secrets to creating a holiday season filled with balance, joy, and unapologetic self-care. Looking to get in touch with Sara for Life Coaching? Reach out to Coach Sara at Sara@liveunbreakable.com. Ready to take the next step in your health journey? Reach out to Coach Shaun at liveunbreakable.com or girlshaun.com.

What Is Ozempic and Why Is It Getting So Much Attention? By now, I am sure you have seen or heard about the miracle drug that Elon Musk, Kim K, and heck, probably your all-time favorite influencer on (insert platform here) is using for their "amazing before and after shoots" If you are unfamiliar with what I am referencing - first of all, good for you - second of all, it's Ozempic and/or Wegovy that the FDA recently approved for Type 2 Diabetes and weight loss. What you've probably seen/heard is that you'll lose weight fast and finally get the results you've been looking for in half the time/effort - or faster. What you probably don't know is the specific diet you have to stay on whilst using the drug, the SLEW of negative side effects, the likely weight gain after use, and the tremendous shortage it is causing for people who actually *need* these drugs for their health. The US FDA approves drugs for very specific audiences only - Ozempic is for Type 2 Diabetics only and Wegovy is for individuals with extremely high BMI or that have weight-related co-morbidities like high blood pressure. Off-label use is not safe or effective. TL/DR: Semaglutide is a powerful prescription medication available in multiple forms, but created for use by a specific subsection of patients with disorders that cannot be resolved with lifestyle changes alone. Consult with your healthcare physician and stop taking these medications if you don't fall into one of the two groups that this SHOULD be used for. As always, thank you for listening in and please share this episodes or any others from my podcast if you found them useful, or you know someone who could benefit from a listen! More info at liveunbreakable.com

Scientifically speaking, decision fatigue is the diminishing amount / quality of energy someone has after either an overwhelming number or weight of decisions over a specific period of time. While scientists are unsure of the exact brain chemistry, psychological processes, or long-term ramifications ... the data clearly shows that decision fatigue not only exists, but can in fact cause other health issues. In this episode, we cover how to identify decision fatigue, the difference between indecisiveness and fatigue, and how to ultimately train your way out of both. Solving for this fatigue can lead to a more positive outlook and less frustrating environment in both work and play. If this episode was interesting / educational, we would love for you to share it with you friends and family either directly or on social media. Also please feel free to get in touch with Coach Shaun or the Live Unbreakable coaching staff by visiting LiveUnbreakable.com

I read somewhere that in the sea of nutrition information available in the world ... there is a heavy tide of inaccuracies. Could not agree with something MORE! In Episode 301 of the Crash Course Podcast, we went over the top 5 nutrition myths that everyone seems to believe, but there were so many I needed a part two. SO here we go! Today, I wanted to debunk the following MYTHS: Follow us on instagram @liveunbreakable or @livingunbreakable and be sure to join our mailing list at liveunbreakable.com for free recipes, workouts, motivation, and lots of fun delivered right to your inbox!

... And how to finally reach them. Y'all know i wasn't about to leave you high and dry! Goals can be super powerful because not only do they provide direction... they can also give you clarity and focus to really thrive in life. But I notice a few trends when clients come to me looking to make consistent progress, attempt to follow through, or try to reach their specific objectives. Even in spite of their best efforts. All too often, there's something deeper that is holding them back from achieving the goals they're passionate about. In my experience - both personal and professional - there are a few consistent (and brutally honest) reasons you are not achieving your goals. Listen in to identify them, and more importantly, overcome them to achieve the goals you've been working towards. Whatever your goal, use these skills to attain it!

At some point, you've probably felt super bloated and uncomfortable or known someone who has. Maybe you even wondered how to stop feeling bloated, or if it's normal to be bloated for days at a time. Or maybe you just want to understand a little bit more about how bloating happens, what causes it, and how to resolve it once and for all. Well, you're in the right place! Gut health has always been a passion of mine and I'm so excited to be able to share some education and resources on the topic and help you live a life free of bloating. From identifying foods that make you bloat, anti-inflammatory foods, and foods that can help reduce bloating, this podcast has it all! Tune in and leave us a review or share this podcast episode with someone who could use some bloating help. For more information, please visit liveunbreakable.com

Whether you’ve recently hit your goal weight (WOOO!!!) or you just want to figure out how to maintain your weight loss, you’re likely going to need to start adding some calories back into your diet. Enter: reverse dieting. The upside down, backwards, and complete opposite of all things diet....mostly. This episode was so fun because we ebb and flow between real world examples and scientific studies to understand metabolism, energy balance, metabolic adaptation, and adaptation thermogenesis - and how ALL of them affect the body and brain. If you're wondering how to get BMR calculated, I included information below! Calculate Basal Metabolic Rate Men: Women: And to calculate TDEE (total daily energy expenditure): Men:Women:Visit www.liveunbreakable.com for more information on nutrition, reverse dieting, and all things gut health!

Sorry, Mom... ::high fives Dad:: I went SKYDIVING! As excited as I was to go (and celebrate my girl Sarah's birthday!!), I'm even more excited to share this CRAZY experience with you all, from start to finish. I had so many questions when I went, and had no idea what to expect. Every search I did online gave me a new answer, and none of them were accurate. SO - I created this podcast to help eliminate some of that ambiguity out there! From what to wear while skydiving to how you get harnessed up, to what it feels like falling at terminal velocity, I've got you covered! BONUS! Did you know... The intense sensations elicited by skydiving cause the brain to secrete a dynamic chemical combination of adrenaline, dopamine, and serotonin unlike any other experience? You might know skydiving as a "daredevil" sport (or maybe you do it on the regular) but these chemicals are commonly associated with extreme sports and actually provide several longer-term benefits to our health. Technically, skydiving is GOOD for us!

Things get a little scientific in this Crash Course Podcast dedicated to all things breathing and breath work. In this episode, Coach Shaun discusses how and why humans breathe the way we do, oxygenation of the cells through both nasal and mouth breathing, and the role of different muscle groups in breath work. From neuro transmitters to nitric oxide to the amount we sigh in a single day - you'll learn the importance of breath work and it's influence on mental state, fear, stress, and athletic performance. For more information on the importance of breathwork, mindful breathing practices, and how to start, head to: https://bit.ly/3CdX0Kn to download a free mindful breathing packet from Live Unbreakable. Interested in following Live Unbreakable on social media? Follow @liveunbreakable or @livingunbreakable for healthy tips and tricks on the daily. LiveUnbreakable.com for all inquires, personalized or group coaching, and other downloads!

No one hits the gym hoping for so-so results. We go in thinking that we want to get 100% out of every single step. Every single rep. Every single bead of sweat is going to be hard earned. It's the grind that we look forward to and love so much. Fortunately for all of us, scientists and researchers want the same thing. We're constantly expanding on and updating our body of knowledge in this area - and it's all so fascinating! In this podcast, you'll find my tried-and-true (and science-backed) tips to maximize your workouts every time you enter the gym or start up a WOD at home. Brought to you by Live Unbreakable, LLC. Learn more at liveunbreakable.com

TL/DR: Listen in for my five tips/steps/gas stations on the way from scarcity to abundance and why being on this side even matters. And it really, really does. The abundant mindset is the most life-changing piece of any program I've ever coached, and I'm excited to share this blueprint with you all! Ever feel like everyone else has everything you want, while you're just stuck in this negligent space, with nothing you need to succeed? That feeling is known as "scarcity mindset," it's essentially the idea that there is only one pie for everyone, and if someone takes a larger piece, there's less left for you/others. Better than the opposite of that space is the "abundant mindset," where there are limitless pieces of pie, so it doesn't matter how big or a small a piece someone else takes, you are not competing with them for the pie. Doesn't that sound nice? But getting from A (scarcity) to B (abundance) isn't necessarily an easy or straight line, nor does anyone get there overnight or in the same way as someone else. Luckily for you, I've walked several paths on my own to get here, in abundance mindset, AND I've held countless other hands as they have walked their own paths here, too. Now it's time for me to hold yours - that's why you're listening to the podcast!

Ever heard "just stay consistent" when you ask for tips on getting healthy, losing weight, or just being healthy in general? I know I am an offender of using "consistency" as the foundation - but it really is true. It's TRUE! But uh .. what does that MEAN. What does staying consistent really MEAN!? And how do you DO IT!? Well, that's exactly what this podcast is for! And I'm giving you actionable, snackable take aways to make nutrition and fitness a long term lifestyle. How? 1) Remove options from your vocabulary and your habits and your lifestyle. No more options for you. Reaching your goals in now your only option. 2) Don't allow excuses to creep in. If they do, they need to creep right on back out. 3) Progress > Perfection. Start looking for it. 4) Identity-based habits > Outcome-based habits. Listen in for more on these. 5) Fundamentally fundamental, my friends. KISS (keep it simple, silly). and... a bonus tip for all my social butterflies! You know I got you! Listen in with an open mind and leave with a mind frame of success. Want more? Head to LiveUnbreakable.com

In this episode of the Crash Course podcast, we bust five nutrition myths that you probably believe, and why! Thanks so much for listening. For even more great info delivered straight to your mailbox by joining our mailing list here!

Hello, hello, I am so glad to be BACK and finally better - these last few weeks of no podcasting, minimal social media-ing, and maximal health focus have been stressful and difficult, but also... so very much needed. In today's episode, I wanted to share some personal experiences, a lot of doctor recommendations, and plenty of scientific research on antibiotics, their effects on our bodies (especially on gut health / our gut microbiome!) and on our athletic peformance. Even if you don't identify as an athlete, this podcast is super helpful in identifying some of the most common side effects you might feel, strategies to mitigate longer term effects, and just juicy details on things you probably never even knew about antibiotics and how they impact your health! I had so much fun making this one and I hope you have fun listening! So much great information packed into 30 short minutes as a gift to you, so you never have to go through the same struggles I have, you just get to reap the benefits of mine!

We've NEVER done an episode like this before - and we couldn't be more excited to share it with you! In this episode, you'll walk away with: 1) a first-hand testimonial of Allergic to Mediocrity and Live Unbreakable's Coaching staff 2) A clear understanding of what happens during & after the program 3) What it looks like to incorporate Live Unbreakable practices and tools from the program in everyday life (and what to do if you "fall off") 4) Why Shaun cries (not once, but twice) in this episode Enter Jonathan - an IT professional working from home, doing his best to live a healthy lifestyle. Rugby player by day, practicing Brazilian JiuJitsu by night, this adventurous cook loves all things books, cycling, and live music. (And ladies - he's still single ;)) So why did he come to Live Unbreakable - you might ask? Simple - to improve his health and wellness. To learn how to create and enforce boundaries without straining relationships. To understand how to fuel his body to succeed in his sports. And, of course, to vibe and share energy with Coach Shaun.

Putting others' needs over your own. Highly attuned to others and their needs, rather than being decisive for their own. Trouble advocating for themselves. The idea of saying "no" to someone else's idea is anxiety-inducing. Any of these descriptions sound familiar? People pleasing. It's pervasive. It's frustrating. It leads to self-sacrifice and often, self-neglect. So what do we do about it? As individuals, as friends, as a society. How do we solve for the problem of people pleasing and WHY is it YOUR problem? Enter Coach Andee and Coach Shaun - your two guardian angels here ready to help you not only recognize the patterns and behaviors, but get over them. Conquer them once and for all. Interpret the messages your body is giving you and how to intuitively resolve for the boundaries you're lacking.

Looking for a defined six pack? Ready for #hotgirlsummer (or whatever hashtag we'll be using in just a few weeks!?). It's that time of the year, again, where we'll be all hot and bothered on the beach and we'll need some confidence boosters to get us happy, healthy, AND fit. AMIRIGHT? SO - let's get right down to it shall we? There are 8 basic tips you'll NEED to know in order to be truly ready for that 6-pack to hit in time for your vacation. And I'm sharing all of them - and how to achieve them - right here in this podcast. You're totally welcome :) If you find yourself needing some accountability, motivation, or just a little love - join us on Instagram @livingunbreakable or Live Unbreakable Crash Pad onFacebook. Enjoy! Thanks for much for listening in!