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There's always something that seems to step in the way when we're aiming to get back into shape and start living a healthier life. What we invite you to do today is take a step back, remove the pressure, and start the process of reworking your approach to your healthy lifestyle. Here are four key points for getting back into your zone with Fitness and Health: 1) Build 1-2 Habits at a time 2) Set Your Intentions Daily 3) Schedule Your Time With You 4) Hit Pause Throughout The Week Thank you for being a part of our journey, we hope this podcast is helping you stay focused. Connect with us on social media at: Brian: @brianpickowicz Lindsey: @Raygobomb Be a light and keep your pace!

Any change of season requires a change in approach to stay healthy and maintain progress. As we head into summer & transition into some sense of a "normal" life, there may be a sense to move away from the habits you've been building over the last few months. Instead of throwing out all of your progress, here are some simple steps to help you stay healthy, active, and enjoy a balanced lifestyle this summer. The key points in this episode are: 1) Re-anchor and re-establish your outcomes 2) Re-set your minimums 3) Practice mindfulness and refine as you go. Thank you for being a part of our journey, we hope this podcast is helping you stay focused. Connect with us on social media at: Brian: @brianpickowicz Lindsey: @Raygobomb Be a light and keep your pace!

How do you stay optimistic during seasons of challenge and amongst relentless uncertainty? As we step into the summer of 2020, there seems to be an tempest that refuses to quit or give in. Just as things look like they're about to improve, another thing comes up to test our heart, courage, and mind. Today, we wanted to bridge the divide and discuss how to stay steady & keep moving forward despite the challenges we may be seeing around us during this present moment. Use this podcast as a foundation to stay steady during this season and continue to rise against the division we are currently growing accustom to feeling. Thank you for being a part of our journey, we hope this podcast is helping you stay focused. Connect with us on social media at: Brian: @brianpickowicz Lindsey: @Raygobomb Be a light and keep your pace!

When fitness goes beyond the scale, it becomes a lifestyle. Today we sit down with Julia Deignan, one of the Head Coaches in The Fitness Project. In this Podcast, we discuss how to build a healthy foundation and craft a fit lifestyle. The key points in this episode are: 1) Common Misconceptions that stall people's progress 2) Our Personal Shifts To Crafting a Lifestyle of Health 3) 3 Keys to Shifting to a Lifestyle Based Focus Thank you for being a part of our journey, we hope this podcast is helping you stay focused. Connect with us on social media at: Brian: @brianpickowicz Lindsey: @Raygobomb Julia: @Juliadeignan Be a light and keep your pace!

Discipline is the key to personal progress and is the habit of turning thoughts into action. But, it doesn't have to be over the top or destructive & that is where today's podcast comes in. In this Podcast, we discuss 4 ways to build discipline and keep it. The key points in this episode are: 1) Personal Relationship with Discipline 2) How to Clarify Your Outcome 3) Articulate Your Commitment 4) Create an Action Plan 5) Cultivate Excitement Thank you for being a part of our journey, we hope this podcast is helping you stay focused. Also, I am hosting a free group meditation on every Thursday for the next 3 weeks 7:30 PM EST. You can sign up for the free meditation here: https://mailchi.mp/174e2ba16b4c/groupmeditationwithbrian Connect with us on social media at: Brian Pickowicz & @Raygobomb Be a light and keep your pace!

During this season of change, where we've all been turned upside down, it's more important than ever to lean into our habits and focus on taking care of ourselves. In this Podcast, we discuss 4 ways to stay strong and steady in this challenging season as well as: 1) Align Your Morning 2) Keep Your Wellness Habits 3) Find Your Zone and Stay In It 4) Shut off & Recharge Thank you for being a part of our journey, we hope this podcast is helping you stay focused. Also, I am hosting a free group meditation on every Thursday for the next 3 weeks 7:30 PM EST. You can sign up for the free meditation here: https://mailchi.mp/174e2ba16b4c/groupmeditationwithbrian Connect with us on social media at: Brian Pickowicz & @Raygobomb Be a light and keep your pace!

Right now, we are all being asked to change our lifestyle and daily habits due to the Covid-19 Pandemic. As Fitness and Lifestyle coaches, we have seen the impact on our clients' daily lives as well as our own & we wanted to bring you some update steps you can use to stay centered through this all. In this Podcast, we discuss the current Co-vid 19 Crisis and the steps you can take to stay healthy during it.   1) Maintain Your Daily Habits 2) Prioritize Health 3) Be Intentional With Your Time 4) Create Certainty 5)  Connect & Contribute Right now,  Lindsey and I are working on something very exciting for you all. We want to connect the communities we're in while practicing social distancing. Stay Tuned for our announcement this week on our project! Also, I am hosting a free group meditation on Thursday, March 26th at 7:30 PM EST. You can sign up for the free meditation here: https://mailchi.mp/e01f0685adea/guidedmeditationwithbrian?fbclid=IwAR3xMiu7IKMCn3hrjuFbJBYAZ3rOAgoivLuZdzKnaJgEIb7zuUGxt7-ibAA Connect with us on social media at: Brian Pickowicz & @Raygobomb Be a light and keep your pace!

Alex Bellman is the head of Bellman’s Jeweler’s in Manchester, New Hampshire & sat down with me to discuss his thoughts on being customer first in the ever-changing internet economy. Alex is a good friend of mine & has a tremendous amount of hustle to back up every word he says on this podcast. I thought it would be a great way to approach our lifestyle when a lot of our focus is on discipline & focus. In this Podcast, we discussed a wide variety of topics that cover: 1) Signs to look for when you are buying a wedding ring 2) How to separate yourself from the competition 3) How to be obsessed with your customer’s experience 4) Practices of Training Work Ethic 5) Lessons of being a young entrepreneur 6) How to Address Personal Failures You can find Alex on Instagram at @thetruthfuljeweler and on Facebook at Bellman’s Jewelry. Also, thank you for your patience as we are looking at what we want to do with the podcast. My goal is to continue to bring you the best experiences’ possible for your body, mind, and health. If you love the podcast, please connect with me via social media and let me know what you’d like us to cover next! Thank you & keep your pace!

Happy New Year's Eve! In the spirit and excitement of 2020, we wanted to share with you the one thing you'll need going into the new year that will not only allow you to see the results you want but allow you to keep the promise you set for yourself. That one thing is consistency. It's what sets those who achieve their goals from those who give up 3 weeks in. Which one do you want to be in 2020? Listen in as we discuss 3 key aspects to being consistent and finding motivation all year long. (0:30) Consistency (2:12) Lindsey’s Motivation to Change (5:00) Brian’s Motivation (8:30) Lindsey’s Why (17:08) Lack of Motivation Tactics (25:30) Being Honest (35:20) Need a Jump Start Last Day! Are you more than ready to finally craft a body and LIFESTYLE you love in 2020? Head to https://brianpickowicz.lpages.co/the-fitness-project-6-week-fitness-program-2020-copy1/ for more information!

Are you finally ready to gain sustainable progress over the next year and decade? Lindsey and I want to take you through a simple 4 step process that will allow you to celebrate the wins you had in 2019 and set a new vision for the upcoming year and decade. From there, take inventory of your life and what needs to change to make that vision happen and then take action. It may sound simple, but listen in to our episode as we explain each step in detail and share our own experiences throughout this year. Time Stamps: (0:30) New Year’s Resolutions (3:33) Engage with Yourself (5:54) Audit your 2019 (12:31) Set a New Vision (18:40) Taking Inventory of Your Life (22:40) Brian’s Identity (24:03) Lindsey’s Inventory (29:55) Set Your Standards and Take Action (34:16) Shoutout to Tim Ferriss (35:55) The Fitness Project Are you more than ready to finally craft a body and LIFESTYLE you love in 2020? Head to https://brianpickowicz.lpages.co/the-fitness-project-6-week-fitness-program-2020-copy1/ for more information!

You don't need another exercise or nutrition plan going into 2020. You need to take an honest look at your habits. Good or bad, your habits shape what you consistently do and Lindsey and I want to share with you 3 specific topics around habits so you can start to become aware of habits you want to change and install new habits. Understanding how habits are formed is incredibly important so we also discuss that as well! If you are finally ready to start changing your life, you won't want to miss this episode. Time Stamps: (0:38) 3 Topic Matters for a Better 2020 (3:48) Procrastination (5:36) What are Habits? (7:24) The Trigger or Cue (8:50) The Action (10:15) The Reward (14:47) Lindsey’s First Alignment with Fitness (19:20) Brian’s Experience (26:00) Eating/Nutrition (31:10) Labels and Identity (33:24) Implementation (35:17) Morning Routine (42:30) Be in Charge of Your Time (45:24) Ways to Destress (48:30) Journaling Practice (50:23) Brian’s Meditation Practice If you are ready to take the next step and want our FREE Fit Habit Guide, Click Here! https://mailchi.mp/9c810ae9ff1f/freefithabitguide

Super valuable short episode coming at you today and the focus is holiday weight gain. I want to give you 9 actionable, easy tips as we enter the holiday season to allow you to enjoy time with your family while being mindful of your progress to your health and fitness. We all need a reminder and this is meant to remind you how you can live your best life around the holidays. Time Stamps: (0:28) Welcome to the Holiday Season! (2:05) Keep Tracking your Food (3:09) Move Your Body (4:01) Hydrate (4:48) Portions (6:05) Fasting (7:12) Value People Over Food (8:18) Recommit to Your Goals (9:38) Observe Yourself (11:05) Enjoy Yourself

My absolute favorite guest (sorry other guests) is joining me today my always wonderful fiancé Lindsey. Today, we wanted to share both of our biggest takeaways from Lindsey's first live event. I had some interesting emotions throughout this process and this was the first time in my experience that Lindsey had taken control and was at the forefront of something we did together. I could not be more proud of her and a weekend that was truly transformative for those who attended. While Lindsey as the leader asked those who participated to step into their fire, Lindsey did that herself as well and I wanted you all to gain some insight into her experience and also my role as well. Hope you enjoy! Time Stamps: (1:00) Empower U Recap (6:30) Mind, Body, and Purpose (9:38) Why Lindsey Started EmpowerU (12:00) Mind-Body Connection (18:13) Lindsey’s Biggest Takeaway (22:33) Doing Things that Make You Afraid (30:00) Brian’s Role at EmpowerU (33:40) Biggest Takeaways (35:30) Intentional Space for Yourself (43:16) The Future of EmpowerU

I want to give you actionable steps in this episode to simplify your approach to your fitness lifestyle and make sure that you are hitting the essential points that will set you up for sustainable progress. I think with the shear amount of information out there today, it can be difficult to remember what the fundamentals are. We all need a reminder once and awhile and I wanted to take this opportunity to remind you of these key principles to fitness progress. Time Stamps: (0:52) All In and Aspirational Fitness (2:46) Marrying Our Problems (4:36) Take Your Shot (9:52) Make Daily Movement a Habit (12:30) Nutrition (15:18) Hydration (17:38) Compound Exercise Focus (21:43) Breathing Exercises (24:03) My Journey on the Ketogenic Diet (25:48) Please Share!

I am officially back after taking a month off from the podcast and all of social media. It was cleansing and something I really needed to do for myself to honestly enjoy life again. I want to share my experience going off the grid so to speak because I think there were definitely takeaways I had that will benefit your life as well. Whether you are looking for realignment or more bliss in your life, I believe this podcast will benefit you from the lessons I learned over the past month. Time Stamps: (0:15) I’m Back! (1:26) Top 5 Takeaways (5:36) Why? (11:38) Day in the Life (16:50) What Stepping Back Did For Me (26:00) Reflection (31:08) Steve Jobs (32:30) Bliss (38:16) Honest Feedback Are you done being overweight, feeling burnt out, and operating at 60%? I want you to check out the Revitalized Body Blueprint at www.brianpickowicz.com/revitalized so you can start your journey to a new you.

The final episode of the Ladies Night Series touches on something that no matter what stage of life you are at, we all need to be aware of and want to do better with. That is controlling your emotions. I know what you're thinking, "Just take a deep breathe whenever you're upset." It's just not that easy. I want to share with you my journey and experience with emotional mastery and development and how that allowed me to better connect with myself and those I love. Time Stamps: (0:30) Wrap-up Episode and Recap! (2:37) Connecting to Yourself and Your Emotions (6:21) If You’ve Enjoyed This Series, Let Us Know! (8:05) My Progression (11:36) Gaining Clarity Through Pen to Paper (15:10) Mindfulness (19:07) Meditation and Mentors (26:48) Studying and Testing (28:51) Faith (30:23) Therapy (38:36) EmpowerU For more information about the EmpowerU retreat, head to https://www.lindseyragofit.com/empoweru-1

Part 3 of the Ladies Night Series will hit you right in the heart and something you may really need in your life if you are lacking it. I'm talking about creating and cultivating deep soul-filling connections no matter where you are. The power of social media is real and it can allow you to connect to people you want to surround yourself with. To have deep connections with people takes time but it also takes you starting, saying that you want to surround yourself with more inspiring and like-minded people. I want to explain how I evolved in this area of my life when I moved to Los Angeles and how it was so impactful in my life. Time Stamps: (1:00) Why Deep Connections are Important to Me (2:40) My Challenge to You After This Episode (6:33) Intentional Connections and Growing Up (8:33) Common Interests (17:44) Schedule! (21:43) Support (24:07) Financially Investing in Connections (25:10) EmpowerU (29:30) Upgrading your Circle (34:11) Removing the Wall (37:10) Dallas (40:01) Events (44:52) Who Do You Need to Reduce in Your Life? (46:57) Recap (40:35) Next Week’s Episode! For more information about the EmpowerU retreat, head to https://www.lindseyragofit.com/empoweru-1

Everyone's dream life is different and unique. Like Gary V said, "Your dreams don't have to be "big" they just have to be yours." So many people are walking around without a clearly defined direction for their life and while it will evolve and progress, you will enviably burn out if you don't have the end vision in mind. In this episode, I want to share with you my original path of engineering and why that was my path. I then want to explain how online fitness coaching came into my life, the obstacles of choosing this road, how no matter how old you are you can still have a unique vision for your life, and what questions you should ask yourself to help you determine your unique vision. Time Stamps: (0:23) Ladies Night Part 2! (0:25) Recap of Last Week’s Episode (3:17) How to Create YOUR Unique Vision (5:06) My Original Path of Engineering (22:44) Shoutout to Mark Sisson (24:22) What Would This Look Like? (30:52) What Skills Do you Have? (31:10) What are you Curious About? (32:04) What would you Love to Teach People? (35:28) Prepare for Criticism (41:00) My New Calling (42:36) Community (43:00) Recap For more information about the EmpowerU retreat, head to https://www.lindseyragofit.com/empoweru-1

The takeover is happening! Lindsey, my wonderful fiancé, will be taking over the podcast for the next 4 episodes. I'm so excited for her to share with you what she has planned and I know you will get a lot of value out of it. Today's episode centers around peace with your body and how to tangibly make progress with this area of life. I think for those who have struggled in this area of life, it is hard to measure improvement and it's easy to look at this in a binary way of either I hate my body or I love it. Lindsey shares amazing and vulnerable stories about her struggles with her body image and her progression to overcome them. Time Stamps: (0:21) Lindsey Here! (2:20) Possible Names (4:10) How to Find Peace with your Body (6:40) Statistics on Female Body Love (8:41) Your Body Image Shows up Everywhere (10:12) What is EmpowerU? (12:06) My Story (21:40) Guys in the Window (26:14) Internal Dialogue (29:30) IHOP (38:28) Recap For more information about the EmpowerU retreat, head to https://www.lindseyragofit.com/empoweru-1

I have an announcement… and yes I will make you wait till the end to hear it. It's an announcement that will have a major impact on this podcast for the next month so stay tuned until the end. I primarily though wanted to share with you my experience and takeaway from my first half-marathon. I have transitioned out of strict bodybuilding style training the past year and have tried different avenues of fitness in that time. I want to share why I decided to do a half marathon and push yourself when times are tough. Time Stamps: (0:38) My Half Marathon Experience (2:38) Pulling Back (4:12) Running (18:00) Pushing Yourself (25:10) Stress Testing Your Life (26:22) Why I’m Taking Off a Month (31:38) Lindsey’s Taking Over! Are you done being overweight, feeling burnt out, and operating at 60%? I want you to check out the Revitalized Body Blueprint at www.brianpickowicz.com/revitalized so you can start your journey to a new you.