Afleveringen
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Ever feel like you're doing everything rightâeating healthy, working out, and staying on trackâyet the scale wonât budge? Or worse, you find yourself starting over again and again? If so, youâre not alone.
In this episode, Iâm breaking down the three biggest mistakes women make when trying to lose fat:
đ« No Support System â Trying to do it alone leads to frustration and burnout.
đ« No Routine â Winging it doesnât work. Success comes from habits and structure.
đ« No Patience â Expecting quick results can sabotage long-term progress.Iâll share real strategies to avoid these pitfalls so you can finally stay consistent, make progress, and stop feeling like youâre stuck in a never-ending cycle.
đĄ Ready for a support system, structure, and accountability? Join The Challenge That Lastsâa monthly membership that helps busy women lose weight, build strength, and stay consistent in a way that actually lasts.
đ Join here
đ§ Tune in, take notes, and letâs make this the LAST time you have to âstart overâ!
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Have you ever caught yourself blaming your circumstances for why youâre not where you want to be? Maybe itâs your busy schedule, your unsupportive spouse, or the fact that life just feels hard. The truth? Successful people find a way to make things happen despite their circumstances.
In this episode, weâre talking about what it really means to take accountability for your actions and focus on what you can control. You canât change your past, the weather, or what others doâbut you can control your daily choices, your mindset, and your effort.
Iâm sharing:â Why blaming external factors keeps you stuck
â The difference between external blame vs. internal responsibility
â A simple Excuse Audit to help you shift into action mode
â How to detach from other peopleâs choices (including your significant otherâs health habits)
â Steps you can take today to start owning your successAt the end of the episode, Iâm inviting you to join our free training next week inside the Busy Women Strong Habits Facebook group on how to stay on track when youâre busy. If youâve been struggling with consistency, this training will give you the strategies you need to make it workâeven when life is hectic.
đ Join the FREE Facebook Group & Training: Busy Women Strong Habits
đČ Track Your Steps & Earn Rewards: WeWard App - code: ResoluteWoodpecker7495
đž Follow me on Instagram for daily tips & motivation: @coach.knica.leeIf this episode resonated with you, share it with a friend who needs to hear it! And donât forget to tag me on Instagram so I can cheer you on.
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Zijn er afleveringen die ontbreken?
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Workouts are great, but did you know most of your daily calorie burn comes from movement outside of the gym? In this short and to-the-point episode, Iâm breaking down the difference between NEAT (Non-Exercise Activity Thermogenesis) and EAT (Exercise Activity Thermogenesis)âand why NEAT is the real game-changer for fat loss.
Youâll learn:
â Why relying on workouts alone isnât enough for sustainable fat loss
â How to increase NEAT in simple, effective ways
â The small daily habits that make a BIG differenceIf youâve been struggling with fat loss despite training hard, this episode is for you!
And if you want deeper coaching, accountability, and support in making movement a lasting habit, join us in our free Facebook community Busy Women, Strong Habits to find out when we launch the next round of The Challenge That Lasts. Inside the challenge youâll get access to our full training on NEAT vs. EAT and personalized strategies to help you move more effortlessly.
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Have you been feeling stuck in your weight loss journey, convinced that your hormones are to blame?
While hormones can play a role, they are not the reason most women struggle to see results. In this episode, I break down the real reasons why fat loss feels slow (or nonexistent) and what you can do to actually start seeing progress.
Youâll learn:
â Why you might be eating more than you think (even if you feel like you're being 'good')
â The role of protein, strength training, and daily movement in fat loss
â How poor sleep and stress could be working against you
â When hormones do matter (and what to do if theyâre a factor)
â Why consistency over timeânot quick fixesâmakes all the differenceReady to stop spinning your wheels and get the support you need?
đ Join "The Challenge That Lasts"âour ongoing membership designed to keep you accountable & consistent!Sign up here
đŹ Come hang out in our free Facebook community, Busy Women Strong Habits, where we share tips, motivation, and support to help you stay on track!
Join here
If this episode helped you, take a screenshot and share it to your IG story! Tag me so I can say thank you! đ
đČ Connect with me on Instagram
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Are you tired of short-term challenges that leave you wondering whatâs next once theyâre over?
Do you struggle with consistency and find yourself starting over every few months?
If so, The Challenge That Lasts is exactly what you need!
In this episode, Iâm breaking down why traditional challenges fail to create lasting results and how this membership is different.
With habit-based coaching, monthly macro adjustments, a supportive community, and gamification (hello, $200-$500 prizes!), this is the challenge that never leaves you lost once itâs over.
Youâll learn:
đ„ The biggest problems with short-term challenges
đ„ Why gamification and accountability make the difference
đ„ How to build consistency without burnout
đ„ Who this membership is perfect for
đ„ How you can finally make sustainable progressIf youâre ready to ditch the all-or-nothing cycle and stay consistent for good, join The Challenge That Lasts today!
Doors open TODAY Monday, February 17th, and we kick things off on March 1st.
đ Join here
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In this episode, Iâm joined by my partner coach for the 4-week challenge, Brooke, a health and fitness coach certified in hormone health and a prenatal-postnatal specialist, as well as a mom of two. We dive into real, honest conversations about managing anxiety and balancing the demands of motherhood and entrepreneurship. Brooke shares her personal strategies for coping with stress, setting boundaries, and prioritizing self-care amidst the chaos. Plus, we give you an inside look at our 4-week challenge and how it can help you build sustainable health habits.
Follow@brookewii_fiton Instagram
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Have you ever felt completely overwhelmed by conflicting fitness advice? One day, you hear that cardio is bad for muscle gain, and the next, someone says you must run for fat loss. Some say tracking macros is essential, while others claim itâs obsessive. The problem? A lack of nuance.
In this episode, I dive into why understanding nuance is the key to making confident, informed decisions about your health and fitness. Iâll share how I didnât even know the meaning of "nuance" until a few years ago when I started following a coach who opened my eyes to the messy middle. Iâll also break down real-life examplesâlike tracking food, protein intake, and exerciseâso you can learn how to navigate the gray areas of fitness with more clarity and less stress.
If youâve ever struggled with all-or-nothing thinking and felt confused by mixed messages in the health space, this episode is for you! Tune in to learn how to ditch extremes and build a sustainable, confident approach to your goals.
âš Letâs connect!
đ© DM me on Instagram/Facebook and tell me: Where do you struggle with nuance in your health journey?
đ Links to Insta, FB, & more!! -
In this episode, we dive into why the scale shouldnât be your only measure of success. Frustrated by daily fluctuations or an unexpected weight increase? Youâre not aloneâbut the scale tells just one tiny part of your story. Weâll explore the factors that impact weight, like water retention, hormones, and muscle growth, and share why focusing on non-scale victories is the key to sustainable progress. Imagine a life without the scaleâhow would you measure your success? Tune in to reframe your mindset, celebrate your wins, and learn why the number on the scale will never define your worth.
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In this episode, weâre diving into the concept of finding your ânormâ or default modeâa sustainable way of living where healthy habits are no longer something you turn on and off, but a natural part of your daily routine. Iâll walk you through how to make the Sustainable Seven Habitsâprotein, hydration, quality sleep, daily movement, limiting alcohol, self-development, and connectionâyour foundation for success, no matter what life throws your way.
Weâll explore why having a strong default mode is key to navigating vacations, events, or busy seasons without feeling like youâre starting over. Iâll also share practical tips on shifting your mindset and building habits that stickâbecause maintaining a healthy lifestyle shouldnât require constant motivation.
Plus, Iâm opening up about my personal goals for 2025 and a big, exciting chapter Iâm preparing for: my husband and I are planning to try for a baby! Iâll share why this next step makes building and maintaining a solid foundation of healthy habits even more important to me and how itâs influencing my outlook for the year ahead.
This episode is packed with inspiration and actionable insights to help you build a lifestyle that supports your goalsâwhether youâre striving for fat loss, maintenance, or a long-term vision for your health.
Tune in, get inspired, and letâs make healthy habits your new norm!
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This week Knica answers one of the most common questions she gets at the beginning of the year... "What supplements should I get?"
She keeps it real in this episode and shares all of the supplements she takes along with what could benefit you!
If you haven't joined our 4 week challenge you can register before January 17th HERE
Follow Knica on Instagram
Join the Sustainably Healthy Facebook Community
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This week Knica shares tips on how to use ChatGPT as a tool help you succeed in 2025.
She also covers details about her and Brooke's upcoming Fresh Start Fat Loss Challenge!
Register HERE
Follow Knica on Instagram
Follow Brooke on Instagram
Join the Sustainably Healthy Facebook Community
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Today Knica shares a few things she (and any other empathetic and honest coach) wants you to know.
If you're interested in working with me this year, apply for 1:1 Coaching HERE
Join us in the Sustainably Healthy Facebook Community for motivation, recipes, & tips
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This week we talk about the reason you lack self-control and how to make it easier to follow through with your goals!
Join the Fresh Start Fat Loss Challenge Waitlist HERE
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This week Knica shares her struggles and what she is doing to pull herself out of this funk.
The winter blues are real.
Join us in the Sustainably Healthy Facebook Community
Follow Knica on Instagram
Email: [email protected]
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This week, we dive into the importance of protein and what is most important when it comes to nutrition and what and when to eat!
Join the Sustainably Healthy Facebook Community
Apply for 1:1 coaching
Follow me on Instagram
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This week, we go over why doing things that scare us makes us so much stronger. Instead of identifying as someone who is anxious, start identifying as someone who is courageous!
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In this episode, Knica is answering the most recent nutrition questions she's gotten lately! Tune in to learn all about when and who can benefit from specific supplementation like protein powders and electrolytes, meal timing and if you should eat past a specific time, and why I suggest working with a coach if you need macro adjustments.
Join the Sustainably Healthy Facebook Community to get your questions answered
Learn more about my 1:1 Coaching program
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n this episode, weâre diving into why lifting weights is a game-changer for womenâs health. From boosting metabolism and improving body composition to balancing hormones and increasing confidence, strength training offers a host of benefits. Iâll also bust common myths, explain why itâs especially crucial as we age, and share tips on how to get started â without the all-or-nothing mentality. Whether youâre new to lifting or looking to take your training to the next level, this episode will empower you to prioritize strength in your fitness routine.
Email me at [email protected]
Connect with me on Instagram
Join the Sustainably Healthy Facebook Community
Learn more about how to work with me
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In this episode, weâre exploring why the real magic happens in the middle â in finding balance between the extremes of all or nothing. When it comes to health, fitness, and nutrition, sustainable progress isnât about being perfect or going to the extremes; itâs about embracing a middle ground that works for you long-term.
Weâll dive into why balance is key in nutrition, exercise, and mindset, and how focusing on small, consistent habits can keep you moving forward without burnout or frustration. Iâll share practical tips to help you discover what balance looks like for you, and how you can enjoy your journey without feeling overwhelmed by the need to be perfect. Plus, weâll discuss how the Sustainable Seven Habits naturally lead to a more balanced lifestyle that helps you achieve your goals while living life on your own terms.
If youâre ready to let go of extremes and find the magic in the middle, this episode is for you!
Join the Sustainably Healthy Facebook Community
Connect with me on Instagram
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