Afleveringen
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This episode is extra special because Iâm joined by my favorite guest of all timeâmy son, Zaedon James!
Zaedon just launched his own sports podcast and YouTube channel where he covers everything from the NBA to the NFL. Today, weâre chatting about what inspired him to start, his favorite teams and athletes, and how sports have taught him about discipline, health, and showing up.
We also talk about what healthy habits look like for kids, how we stay active and connected as a family, and what itâs like being raised by a coach (spoiler alert: he spills some tea đ).
Whether youâre a sports fan, a parent, or just love hearing real convos between a mom and her kid, this oneâs gonna make you smile.
Check Out Zaedonâs Channel!
đđŒThe Huddle
Go show him some love, subscribe, and leave a comment to tell him you came from the podcast!
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In this episode of the Sustainably Healthy Podcast, host Knica Lee discusses a transformative mindset shift that can help individuals navigate through struggles and challenges. She emphasizes the importance of viewing difficulties as opportunities for growth and learning. Knica shares her personal experiences with a shoulder injury and her fertility journey, illustrating how these challenges have led to self-discovery and resilience. Additionally, she provides insights into her coaching programs, highlighting the differences between one-on-one coaching and group challenges, and how each can benefit different individuals based on their needs.
Register for TCTL June Partner Challenge
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Zijn er afleveringen die ontbreken?
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If youâve ever felt overwhelmed by food tracking or found yourself eating out of stress, boredom, or just because someone else is eating⊠this episode is for you.
Iâm sharing what mindful eating actually is (and isnât), why itâs so powerful for your physical and mental health, and how to start practicing it â even if you still track your food. Weâll talk about slowing down, tuning into your hunger cues, and creating a more enjoyable eating experience without rules or guilt.
Whether your goal is fat loss or just feeling better in your body, these 5 tips will help you eat with more intention and less stress.
Register for our FREE TRAINING HERE
Join The Challenge That Lasts Waitlist
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In this vulnerable episode of The Sustainably Healthy Podcast, Knica Lee dives into one of the most powerful prompts from The Challenge That Lasts: âWhatâs something you struggle with that you rarely say out loud... but wish more people were honest about?â
She shares raw and honest responses from women in the communityâfrom the quiet guilt of motherhood to the pressure of always having it together, body image struggles, and the hidden weight of feeling like you have to be the strong one. Knica also opens up about her own experience navigating these emotions, highlighting how journaling, therapy, and daily mindset work can help us feel a little less alone.
This episode is a reminder that youâre not broken for having bad days, and your vulnerability is not weaknessâitâs proof youâre human.
Takeaways:
Journaling can create space to process your thoughts honestly
The ârightâ therapist is one who actually hears you
Vulnerability builds deeper connection in coaching and in life
So many women struggle silentlyâand it doesnât have to be that way
You donât have to carry it all, all the time
Join the Challenge That Lasts Waitlist
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This episode is exactly what the title saysâno plan, just feelings. I cried, I vented, I shared whatâs been weighing on me lately⊠from infertility struggles, to navigating Zaedon growing up, to feeling emotionally wrecked during this time of the month. Honestly, I didnât record this for anyone but me. I just needed to let it all out. But if youâre here listeningâthank you. This is me, being fully human.
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In this episode of the Sustainably Healthy Podcast, Knica discusses the importance of both quality and quantity in nutrition, sharing her personal health journey, challenges with allergies, and insights on mindful eating. She emphasizes the need for self-awareness in food choices and the balance between enjoying food and maintaining health goals. The conversation also touches on detox protocols and the significance of understanding how different foods affect individual well-being.
Takeaways
It's not just about quantity, but also quality of nutrition.Tracking food can help identify what makes you feel good.Mindful eating involves recognizing how food affects your body.Quality foods can lead to better energy and mood.Both quality and quantity are important for fat loss goals.Self-awareness in food choices is crucial for health.Detox protocols may not be suitable for everyone.Dairy can be inflammatory for some individuals.Calorie deficit is key for weight loss, but quality matters too.Finding balance in food choices is essential for long-term health.Follow me on Instagram
Join the Busy Women Strong Habits Facebook group
Join TCTL Waitlist
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In this week's episode, Brooke and I are sharing a replay of our recent training on GLP-1 medications like Ozempic, Wegovy, and Mounjaro. đš
We dive into why strength training, a healthy diet, and sustainable lifestyle habits are non-negotiable if you're using (or considering using) these meds.
They can be a helpful tool â but they arenât a magic fix. Building real habits still matters if you want to feel strong, confident, and keep your results long-term.We also created a FREE guide that breaks everything down and gives you a simple action plan to follow!
Grab it HERE
If you want more support, tools, and community, come join us in our free Facebook group: Busy Women Strong Habits Community đŹ
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If youâve ever felt stuck⊠paralyzed⊠or just completely unmotivated to do the things you know you need to doâyouâre not alone.
In this episode, Iâm sharing one of the biggest mindset (and strategy) shifts that helped me go from constantly falling off track to actually following through:
Forcing functions.
These are external systems, supports, or structures that make it easier to stay consistentâespecially if you struggle with ADHD, low motivation, or all-or-nothing patterns.
Iâll walk you through:
What forcing functions are (and why they work)
Real examples I use in my life and coaching
How to build your environment for success
The reason I created The Challenge That Lasts around this exact concept
This oneâs for you if youâre tired of relying on willpower and finally ready to stay consistent in a way that actually works for your brain.
đ§ Tune in nowâand if it hits home, DM me and let me know your favorite takeaway.
âš Doors to the May round of The Challenge That Lasts are open now! JOIN US HERE -
In this episode, Knica discusses the challenges of maintaining health and fitness routines over the weekends. She emphasizes the importance of mindset shifts and provides practical tips for navigating weekend temptations while still enjoying life. The conversation covers the psychological aspects of weekend behavior, strategies for planning, and the significance of sustainable habits in achieving long-term health goals
Weekends can disrupt your health journey if not managed.Mindset shifts are crucial for sustainable health habits.Planning your weekends can prevent impulsive decisions.Never miss two days in a row to maintain momentum.Incorporate one healthy habit daily, even on weekends.Treat yourself during the week to reduce weekend pressure.Avoid extreme calorie restrictions during the week.Untracked meals can help with mindful eating.Consistency in meals can aid in maintaining habits.Stay hydrated to support overall health.Join us in the Busy Women Strong Habits Facebook Group
Join The Challenge That Lasts Waitlist
Let's connect!
Follow me on Instagram & TikTok
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If youâve ever started tracking your food, only to burn out, spiral, or feel like a failure when you couldnât keep upâyou are not alone. In this episode, Iâm breaking down how Iâve learned to track without obsessing, and whatâs actually working for me and my clients when it comes to sustainable fat loss.
Iâm sharing why the âperfect trackingâ mindset kept me stuck for years, how my ADHD plays into it, and what Iâve shifted to finally feel more in controlâwithout letting food take over my life.
Youâll hear:
Why I stopped aiming for perfect tracking
How the Balanced Plate Method is helping my clients stay consistent
My current approach to flexible tracking as a tool, not a punishment
A few mindset shifts that can help you rebuild trust with yourself
Whether you track every day or not at all, this episode will give you permission to drop the guiltâand pick up strategies that actually fit your life.
Let me know what you think, and tag me if youâre trying the Balanced Plate Method this week!
Join the waitlist for The Challenge That Lasts
Follow me on Instagram
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This week I am coming at you with a bonus episode about where I'm at currently with my ADHD journey.
I promise I'll get back to my regularly scheduled health topics on Monday.
I just needed to get this out of my head and off my chest!
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This week, Knica gets real about whatâs been on her mind latelyâfrom navigating a shoulder injury and lifeâs stressors to the unexpected challenges of becoming a mom to a teenager. She opens up about letting some of her healthy habits slip and shares what sheâs doing to dial it back in, refocus, and get back to looking and feeling her best.
Join us in Busy Women Strong Habits Facebook group
Get on the Challenge That Lasts Waitlist for May
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Feeling stuck or ready to throw in the towel? This quick pep talk is for the days when you feel like giving up. In this episode, Iâm sharing why persistenceânot perfection or even consistencyâis the real key to success. If youâre tempted to quit, just remember: giving up only sets you back further from the version of you youâre becoming. Donât stop nowâyouâre closer than you think.
đ Join the community & take the next step with us:
đȘ Join the Busy Women Strong Habits FB GroupđŻ Sign up for The Challenge That Lasts
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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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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!! - Laat meer zien
