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PODCAST

The Sustainably Healthy Podcast

The health and wellness podcast to help you find a sustainably healthy lifestyle that fits you! There is not a one size fits all approach to reaching health & fitness goals, so tune in for some inspiration and education that I’ve learned over the past 10 years of my health journey.

health & fitness nutrition

All Episodes

00:38:13

Gratitude in the Chaos: Life Lately + Our Fertility...

The Sustainably Healthy Podcast ·

2025/11/24

This week’s episode is… a lot. I hit record while I was feeling pretty fired up and needed to get a few things off my chest — from the never-ending child support battle to the broken system that makes it way harder than it needs to be. It’s been frustrating, exhausting, and honestly just one of those weeks.But since it is Thanksgiving week, I shifted the conversation into something I personally needed: gratitude.I talk through the things I’m truly thankful for right now — my son, my family, the

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00:43:18

Would You Talk to Your Child the Way You Talk to...

The Sustainably Healthy Podcast ·

2025/11/17

Today we’re diving into self-compassion and tough love—specifically, how the way you talk to yourself might be the very thing holding you back. I share how parenting my almost-teen son has changed how I see my own inner child, why shame and guilt stall your progress, and how to use compassionate “tough love” to move forward without tearing yourself down. If you struggle with self-sabotage, all-or-nothing thinking, or constantly beating yourself up, you need this episode.Join us in Busy Women Strong

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00:46:05

ADHD Hacks That Keep Me Healthy

The Sustainably Healthy Podcast ·

2025/11/10

ADHD doesn’t mean you can’t be consistent—it means your systems need to do the heavy lifting. In this candid, practical episode, I share the hacks I use to make “healthy” the easy default: frozen staples and ready-protein, paying the ADHD tax upfront, meal templates using my Balanced Plate method, gamifying workouts, timers and micro-bursts, body doubling, external boundaries (Brick device, DND, phone in the bathroom), visual habit tracking, and ruthless decision-simplifying. You’ll leave with

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00:44:07

You Are The Story You Tell Yourself

The Sustainably Healthy Podcast ·

2025/11/03

I recorded this the day after my Olympic weightlifting meet, still riding the adrenaline and also laughing at how much I blamed “luteal phase” for every missed lift last week. 🙃Today we’re talking about the identity loop: thought → feeling → action → identity → repeat. If you keep telling yourself “I’m not a morning person,” “I’m lazy,” “I always fall off after two weeks,” or (hi, it me) “I’m awkward at selling coaching,” your actions will line up with that story—every time.In this episode:How I

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00:36:48

Happy Day & Life Lessons from Olympic Weightlifting

The Sustainably Healthy Podcast ·

2025/10/27

In this episode, Knica shares a heartwarming story behind Happy Day — a holiday her son created in 2020 to remind everyone to choose joy, no matter the circumstances. Born during one of the most stressful years of her life, Happy Day became a family tradition centered on shifting your mindset and finding gratitude, even when life feels heavy.From there, Knica dives into the main topic: what Olympic weightlifting has taught her — not just about strength and movement, but about life itself. As she

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00:36:05

Stop Overthinking & Learn How to Take Action

The Sustainably Healthy Podcast ·

2025/10/20

If you’ve ever talked yourself out of doing something simple — like going to the gym, starting a project, or even going to the grocery store — because you overthought every possible outcome… this episode is for you (and honestly, for me too).This week, I’m getting real about how overthinking is one of the biggest ways we self-sabotage — not because we’re lazy or unmotivated, but because our brains are trying to protect us. I share what overthinking has looked like in my own life lately (from

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00:29:03

10 Reminders You Might Need to Hear

The Sustainably Healthy Podcast ·

2025/10/06

Feeling like you need a little boost today? In this short and sweet episode, I’m sharing three reminders that might be exactly what you need to hear right now. These are simple truths I come back to whenever I’m feeling off — because sometimes, it’s not about doing more, it’s about remembering what actually matters.Take a deep breath, press play, and let this be your gentle nudge to keep going.

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00:45:20

How I’m Escaping the Extremes in Health and Life

The Sustainably Healthy Podcast ·

2025/09/29

This week, I’m opening up about how the all-or-nothing mentality shows up in my own life. From simple things like when I decide to shower, to deeper struggles with marriage, friendships, business, and even my decision to go back to school.The truth is, extremes keep us stuck. We tell ourselves it has to be this OR that when in reality, both can be true. You can show up for yourself AND give yourself grace. You can pursue your goals AND change your mind along the way.In this episode, I’ll share how

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00:32:17

Stop Forcing It... Find What Works For YOU

The Sustainably Healthy Podcast ·

2025/09/22

In this episode of the Sustainably Healthy Podcast, I get real about the pressure we put on ourselves to follow rules that aren’t even ours — whether it’s in business, health, or life. I share how I’ve struggled with the “all-or-nothing” mindset, forcing myself to post on social media, stick to a rigid podcast schedule, or coach the “right” way because that’s what everyone else does.But here’s the truth: the only way to find consistency and peace is to make your own rules. I dive into what that

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00:14:45

Finding the Middle Ground in a Divided World

The Sustainably Healthy Podcast ·

2025/09/11

In today’s episode of the Sustainably Healthy Podcast, I’m speaking from the heart. With it being September 11th and so much heaviness in the world, I felt called to share what’s been on my mind. This isn’t about taking sides or politics—it’s about choosing kindness, compassion, and the courage to find the middle ground when everything feels black and white (or red and blue).I talk about why it’s easier for us to lean into extremes, and why I believe the real solutions—the ones that truly make a

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00:24:19

September Motivation (and How to Make it Last)

The Sustainably Healthy Podcast ·

2025/09/03

September always seems to bring a boost of motivation... new routines, fresh energy, and the feeling of a clean slate. But what happens when that motivation starts to fade in October as the holidays roll in?In this bonus episode, I’m breaking down how to use that September motivation to your advantage:How to check if your goals align with your values (and why that matters)How to be intentional with what you’re already doing, like food tracking and workoutsHow to create systems now that will carry

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00:26:49

Stop Making It Harder: Simple Ways to Actually Follow...

The Sustainably Healthy Podcast ·

2025/09/01

Are you making your health and fitness journey harder than it needs to be? So many women think they just need more discipline to suddenly wake up tomorrow and have the willpower to resist every temptation, track every bite, hit 10k steps, and never miss a workout. But discipline doesn’t show up overnight. It’s built over time.In today’s episode, I’m sharing the truth: you don’t need to fight harder, you need to make it easier to follow through. I’ll walk you through:The sneaky ways you’re making

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00:44:43

Competition & Comparison: The Good, The Bad, and The...

The Sustainably Healthy Podcast ·

2025/08/25

Competition can light a fire under you… or it can steal your joy. In this week’s episode of the Sustainably Healthy Podcast, I’m diving into the pros and cons of being competitive and how comparison plays into it. From the push to show up harder in the gym to the spiral of measuring your worth against someone else’s progress, I’m unpacking it all.I’ll share real stories—from competing with my workout buddy to the ways comparison has tripped me up in my business—and most importantly, how I’ve learned

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00:38:36

Fact or Fiction: Busting Fitness Myths You Might...

The Sustainably Healthy Podcast ·

2025/08/18

This week we’re playing a little game of Fact or Fiction.From “all protein is created equal” to “you can only absorb 30g of protein at a time” to whether soreness actually means you had a good workout — I’m breaking down some of the most common fitness, nutrition, and habit beliefs to see which ones are legit and which ones are total myths.I also share a bit about how my week’s been (hello, brain fog + luteal phase), why I took a break from the gym, and what I’m focusing on for my own mental and

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00:40:48

Why Telling You to Be in a Calorie Deficit Isn’t...

The Sustainably Healthy Podcast ·

2025/08/11

In this episode, I’m talking about something that’s been on my mind lately—how the "calorie deficit" advice is often oversimplified and not helpful for those who are struggling with weight loss. If you’ve been told that you just need to be in a calorie deficit to lose weight, and it’s still not working, this episode is for you. I’ll explain why weight loss isn’t as simple as just cutting calories, especially if you’re dealing with conditions like PCOS, perimenopause, or gut health issues. I’ll share

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00:24:25

5 Steps to Build the Mental Muscle of Self-Control

The Sustainably Healthy Podcast ·

2025/08/04

Ever wonder how some people seem to effortlessly say no to things that don’t serve them? It’s not just willpower — it’s practice.In this episode, I’m breaking down how to build the mental muscle of self-control — just like you’d train any muscle in the gym. Especially if you're someone who struggles with people-pleasing, giving into urges, or that “F it” mindset when things feel hard... this one’s for you.I’m walking you through 5 actionable steps that will help you:Pause before you give

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00:34:18

Changing the Narrative: Becoming the Healthy One in...

The Sustainably Healthy Podcast ·

2025/07/28

What happens when no one taught you how to be healthy? When your childhood was filled with fast food, cardio trends, and no real example of how to prioritize your body or your mind?In this episode, I’m opening up about my own story.. what it was like to grow up in a family that didn’t prioritize health, how I became a teen mom, and how I eventually decided to break the cycle and carve a new path. I also talk about a powerful realization from therapy last week that inspired this entire episode: just

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00:20:30

Decide Ahead of Time: Why ‘I’ll Figure It Out Later’...

The Sustainably Healthy Podcast ·

2025/07/21

Ever find yourself saying “I’ll decide when I get there”... only to end up making choices that don’t align with your goals? Same. In this episode, I’m breaking down why leaving decisions up to the moment is one of the biggest things sabotaging your consistency. Whether it’s food, workouts, or even gas station snacks (yes, I said it).We talk about:Why willpower isn’t your problem, decision fatigue isHow planning ahead builds self-trust and confidenceA story from one of my clients who finally said “no

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00:56:17

Revisiting The Sustainable Seven: Habits That...

The Sustainably Healthy Podcast ·

2025/07/14

In this episode, I’m revisiting the Sustainable Seven—the habits that have not only helped me lose 50+ pounds and keep it off, but also radically improved my mental health, consistency, and energy.Whether you're new to your health journey or just feel like you’ve fallen off track, this episode is your permission to get back to basics—no extremes required.I break down each habit and share how I apply them in my own life (and how you can, too):Protein + FiberHydrationDaily MovementSleep

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00:39:34

Diagnosed with PCOS, Therapy, and Figuring Out Who I...

The Sustainably Healthy Podcast ·

2025/07/08

In today’s unscripted solo episode, I’m pulling back the curtain and sharing what’s really been going on lately... from vacation chaos and a surprise PCOS diagnosis to peeling back the layers of people-pleasing and overthinking everything I create.I talk about:Why I’ve been MIA from the podcastThe emotional rollercoaster of navigating infertility and finally getting some answersWhat my PCOS diagnosis taught me about my body (and my past)The mindset shift that’s helping me stop trying to “fix”

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