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In this episode, we explore the essential elements of discipline, influencing, accountability, and hard work that contribute to success. Our guest, Paul "Roscoe" White, discusses how these pillars intertwine, the power of discipline, the influence we have on others, embracing accountability, the importance of hard work, and setting ourselves up for success. Discover practical tips on cultivating discipline, motivating and inspiring others, taking ownership of our actions, developing a strong work ethic, and creating an environment conducive to achieving our goals. Tune in for insightful conversations on personal growth and accomplishment. Topics Discussed: The significance of discipline in personal growth and success. How our actions can influence and inspire others positively. Taking responsibility and embracing accountability for our choices. Practical strategies for tracking progress and staying focused on goals. The transformative power of hard work and perseverance. Learning from failures and maintaining a growth-oriented mindset. Creating a supportive environment to maximize success. Eliminating distractions and organizing time effectively. Nurturing mental and physical well-being for optimal performance. Inspiring and influencing others to embark on their own journey of personal growth. ***Sign Up For Our Newsletter***  Resources: Guest Website    

In this episode of The Fit Mess Podcast, hosts Zach and Jeremy open up about their struggles with emotional eating and the challenges they face in maintaining healthy habits. They candidly share their recent experiences of indulging in unhealthy snacks and how it affects their physical and emotional well-being. They emphasize the importance of self-compassion and self-awareness in overcoming emotional eating patterns. The hosts offer advice on recognizing triggers, taking back control, and making healthier choices. Throughout the conversation, they inject humor and sarcasm to lighten the topic. Overall, the episode serves as a relatable exploration of the emotional and physical aspects of food cravings and offers insights into how to navigate them more mindfully. Topics discussed: Staring into the cupboard full of food when not hungry Realization of emotional eating habits Coping mechanisms from childhood Self-compassion and avoiding self-judgment The impact of emotional eating on physical well-being Recognizing the need for change Breaking the cycle of unhealthy habits The role of awareness in behavior change Finding curiosity and growth in uncomfortable moments Balancing enjoyment and healthy choices in eating habits ***Get The Newsletter***  Resources: Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! If you enjoyed this episode, check out:  How to Heal Your Hunger and End Emotional Eating with Tricia Nelson

Join bestselling author Byron Morrison on The Fit Mess podcast as he shares his transformative journey and reveals practical strategies to overcome mental roadblocks and achieve personal growth. Reflecting on his past struggles and the wake-up call of his father's battle with cancer, Byron realized the need for change and embarked on a mission to take control of his life. Now, with three bestselling books and a fourth on the way, Byron has helped individuals worldwide transform their lives and businesses. In this episode, he addresses key topics such as shifting from reaction to response, reframing fear as motivation, breaking down challenges into manageable actions, and setting 90-day goals for progress. Topics discussed: Overcoming self-sabotage and feeling stuck The awakening moment and realizing the need for change Battling with mental roadblocks and setbacks The power of psychology and mindset in personal growth Taking control of health, relationships, and professional success The impact of external catalysts on transformation Breaking free from fear and other limiting beliefs The importance of shifting from reaction to response Balancing emotions and logical thinking Strategies for overcoming fear and taking action Reframing fear as a motivator for pursuing goals Making incremental changes and building habits ***EXCLUSIVE BONUS CONTENT***  Listen to this week's bonus clip where we ask Byron about how he got through one of the biggest challenges he ever faced...even when he wasn't sure he would be able to Resources: Guest Website

In this episode, Zach and Jeremy explore therapy's transformative power in reconnecting with the inner child and healing unresolved traumas. They discuss the challenges of developing compassion for one's past self and share personal experiences of overcoming self-disdain. The conversation highlights the significance of understanding and embracing childhood hardships, acknowledging coping mechanisms, and expressing gratitude for the inner strength that propelled them forward. Reflecting on the journey from self-hate to self-acceptance, the hosts emphasize the healing potential of extending compassion to the inner child and forging a path toward a brighter future. Topics Discussed: Getting help connecting with the inner child. Struggles with finding compassion for one's younger self. The significance of unresolved traumas and their impact on adult life. Searching for a picture of oneself as a child and the resistance to facing past experiences. The power of holding space for compassion and self-reflection. Recognizing the strength and resilience of the inner child. The role of coping mechanisms and their impact on personal growth. Understanding the connection between childhood experiences and present struggles. Embracing gratitude and appreciation for the journey of healing. Balancing self-improvement with self-acceptance. ***BONUS CLIP HERE***  Zach and Jeremy share stories of skateboard crashes as children AND adults. Resources: Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens!

Are you feeling stuck in your career? Are you struggling to take the next step toward your goals? Well, you're not alone. Many of us experience roadblocks and challenges that prevent us from reaching our full potential. That's why on this episode of The Fit Mess podcast, we're diving deep into a coaching program called "What's Next?" that's specifically designed to help people navigate career transitions. ***GET THE NEWSLETTER***  Our guest is Lauren St. George. She emphasizes the importance of having a support system when it comes to career transitions. It's essential to surround yourself with people who uplift and encourage you, rather than those who bring you down. And it's equally important to be mindful of who you share your goals with. Not everyone has your best interests at heart, and sharing your aspirations with the wrong people can lead to unnecessary criticism and negativity. Learn more about: Overcoming roadblocks Clarifying goals Pursuing dreams Providing coping strategies Sharing success stories for inspiration Acting toward the next chapter of your life So, if you're feeling lost or unsure about your personal or career path, "What's Next?" might be just what you need to take the next step. Tune in to this episode of The Fit Mess podcast to learn more about this life-changing coaching program. Resources: Guest Website If you enjoyed this episode, check out: Before You Quit Your Job Listen To This Advice From Kelley Shields

​​The concept of validation is something we all seek, consciously or unconsciously. We often rely on external sources to validate our self-worth and boost our confidence. However, what if we told you that the key to achieving personal growth is through internal validation? In today's world, where social media plays a significant role in our lives, it's easy to get caught up in seeking validation from others. We measure our self-worth by the number of likes and comments we receive on our posts, but is it healthy? In this episode, we discuss why external validation can provide a temporary boost to our confidence, but it's not sustainable in the long run. It's crucial to shift our focus towards internal validation, which means validating ourselves through our own standards, beliefs, and values. Internal validation involves acknowledging our worth, strengths, and achievements. It's about recognizing that we are enough and not seeking validation from others to feel better. When we rely on external validation, we give away our power to control our emotions and let others determine our self-worth.   Key Takeaways:  Effort and self-reflection are necessary for the journey toward internal validation. Identifying negative self-talk and challenging beliefs are essential steps toward internal validation. Practicing self-love is a crucial aspect of achieving internal validation. Embracing vulnerability and being kind to ourselves are important components of the journey. Celebrating even the smallest successes is key in achieving and maintaining internal validation. ***GET THE NEWSLETTER***  Resources: Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens!

In this episode of The Fit Mess Podcast, we dive deep into the paradigm shift that's happening in the world of mental health care. And who better to guide us through this transformative period than Dr. Dave Rabin, a medical doctor, and neuroscientist with a passion for exploring the interconnectivity of our physical, emotional, and spiritual health? Dr. Rabin starts off by debunking the traditional approach to mental health care, which treats only the symptoms of mental illness and ignores the root cause. But the latest research suggests that a more holistic approach is necessary to promote healing and well-being. And this is where psychedelics come in. Dr. Rabin explores the potential of psychedelic-assisted therapy to have a significant impact on depression, anxiety, and PTSD. But Dr. Rabin's vision of mental health care goes beyond psychedelics. Personalized medicine is also key, as there is no one-size-fits-all approach to mental health care. And technology is playing an increasingly critical role, with Dr. Rabin's own company, Apollo Neuroscience, developing a wearable device that uses low-frequency vibration therapy to help people manage stress and improve their mood. What emerges from our conversation with Dr. Rabin is a vision of mental health care that is more nuanced, holistic, and individualized than ever before. It's an exciting time to be exploring this field, and Dr. Rabin's new podcast, "The Psychedelic Report," promises to be a valuable resource for anyone interested in the latest developments in psychedelic medicine. So join us as we delve into the world of mental health care, with Dr. Dave Rabin as our guide. You won't want to miss this episode of The Fit Mess Podcast! ***GET THE APOLLO NEURO HERE***    Resources: Guest Website The Psychedelic Report Podcast If you enjoyed this episode, check out: How to Hack Your Nervous System to Get Better Sleep, Deeper Meditation, and Less Stress with Dr. David Rabin

Are you struggling to find time for yourself amidst the chaos of daily life? In this episode of The Fit Mess Podcast, we explore the transformative power of alone time, or "me time," and its potential impact on your mental health and personal growth. Drawing from Zach's recent experience of going to Disney World alone, we delve into the benefits of not giving a fuck about what others think and exploring your personal interests. Jeremy, who had more alone time than usual while looking after his kids, shares how he discovered increased creativity, quiet time for reflection, and the ambition to do things his way. Together, we explore the mental health benefits of spending time alone, including improved self-awareness, increased independence, and self-reliance, reduced social anxiety, and reduced stress levels. We also discuss how engaging in solitary activities such as meditation, journaling, or going for a walk can promote mindfulness and boost mental health. However, we emphasize the importance of balancing alone time with social interactions. Maintaining social relationships is critical for overall mental health and well-being. Incorporating "me time" into your daily routine can help you recharge, prioritize your mental health, and cultivate creativity and mindfulness. Tune in to this episode of The Fit Mess Podcast to learn more about the benefits of alone time and how it can enhance your mental health and personal growth. Resources: Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! If you enjoyed this episode, check out: Life is a Roller Coaster

Austin Wheeler is a passionate advocate for healthy living, who works with families and children to integrate healthier choices into their lifestyles. In this episode, Austin shared his unique approach to coaching, his challenges working with kids and parents, and his tips for anyone looking to make healthier choices. One of the biggest challenges that Austin faces is getting kids and parents on board with healthy living. He understands that it can be difficult to break old habits and create new ones, especially when it comes to food choices. Austin emphasizes the importance of education and making healthier choices accessible and fun for everyone in the family. Austin believes that healthy living is a team effort. He works with families to create a culture of wellness, where everyone is involved in making healthy choices. He also emphasizes the importance of mindset, and how having a positive attitude can help to overcome any obstacles on the path to better health. Austin's advice for anyone looking to make healthier choices is to start small, stay consistent, and make it fun. He recommends finding healthy activities that everyone in the family enjoys, such as hiking, biking, or playing sports. He also recommends involving children in the cooking process, so they can learn about healthy food choices and get excited about trying new things. ***Get The Newsletter***  Key takeaways: Small steps can lead to big changes: Austin emphasizes the importance of starting with achievable goals, such as drinking more water, eating more fruits and vegetables, or getting more sleep. These small steps build momentum and can lead to more significant changes over time. Healthy living is a team effort: Austin believes that healthy living is not just an individual endeavor, but a team effort. He works with families to create a culture of wellness where everyone is involved in making healthy choices. Education is key: One of the biggest challenges of health coaching is getting kids and parents on board with healthy living. Austin emphasizes the importance of education and making healthier choices accessible and fun for everyone in the family. Mindset matters: Having a positive attitude can help to overcome any obstacles on the path to better health. Austin emphasizes the importance of mindset and encourages his clients to focus on progress rather than perfection. Make it fun: To create sustainable habits, it's important to make healthy choices fun and enjoyable. Austin recommends finding healthy activities that everyone in the family enjoys and involving children in the cooking process to get them excited about trying new things. Resources: Guest Website

Today we're diving into a topic that might surprise you: why complaining can actually be good for your mental health. We often think of complaining as a negative behavior, but research suggests that venting our frustrations and sharing our problems with others can actually have some surprising benefits. Here are a few key takeaways from our discussion: First, complaining can help us process negative emotions. When we bottle up our frustrations or try to ignore them, they can fester and grow until they become overwhelming. By expressing our concerns and grievances, we can start to work through them and find a sense of closure. Second, complaining can foster empathy and social connection. When we share our struggles with others, it helps us feel less alone and can help us build deeper connections with those around us. It also gives our friends and loved ones an opportunity to offer support and perspective. Of course, there's a fine line between productive venting and chronic negativity. We don't want to get stuck in a cycle of complaining without taking action or seeking solutions. But if we can find a healthy balance, complaining can be a useful tool for managing stress and maintaining our mental well-being. So the next time you're feeling frustrated or upset, don't be afraid to share your feelings with a trusted friend or family member. You might be surprised at how much it can help! ***Subscribe to the Newsletter***  Resources: Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens!

In this episode of The Fit Mess, we sit down with Mitch Hankins, the founder of The Debug Life and a self-proclaimed "health hacker". Mitch defines "hacking" as the process of taking something apart to understand how it works and then using that knowledge to improve it. He applies this approach to his health and fitness routines, constantly experimenting and tweaking to find what works best for him. In our conversation, Mitch shares his insights on how he's using "hacking" to optimize his health and life and offers tips on how listeners can do the same. Key takeaways: Hacking means taking something apart to understand how it works and using that knowledge to improve it. Mitch applies the hacking mindset to his health and fitness routines. He constantly experiments and tweaks to find what works best for him. Mitch shares insights on how he's using "hacking" to optimize his health and life. ***SIGN UP FOR OUR NEWSLETTER***  Resources: Guest Website  

We live in an often overwhelming world – the 24-hour news cycle, social media, and technology constantly demand our attention. If you’re a highly sensitive or empathic person, this can leave you exhausted. But rather than being a weakness, high sensitivity can be a superpower allowing you to feel things deeply, care about and connect with others, and appreciate nature. In this encore episode, we talk with Dr. Judith Orloff, author of "The Empath's Survival Guide" about strategies to protect your energy, health, and maximize the benefits of being an empath or highly-sensitive person. ***Subscribe to our newsletter for exclusive content***  Resources: Guest Website Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens!

Louie Gravance is often referred to as “the guy that can make the Disney service concepts work outside of Disney.” Working for the Walt Disney Company for nearly 30 years, Louie enjoyed a distinguished career with Disney theme parks, designing everything from live-entertainment experiences to training programs through the Disney Institute in Orlando Florida. In this encore episode, he shares critical insights and stories on the power of great customer service that is both relevant and applicable in today’s new normal. Many of which he also shares throughout his debut book “Service is a Superpower.” Business & Workplace Consultant, Louie Gravance has won both the Disney Partners in Excellence Award and the Spirit of Disney Award. Currently, he provides unique training programs through his company, Louie Gravance Creative Content. He was also a child actor, appearing in over 35 national commercials, plays, sitcoms, and movies. LINK TO EMPTY DISNEYLAND VIDEO (Referenced in Podcast) Subscribe and follow us! ***GET OUR NEWSLETTER***  Resources: Guest Website Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens!

Overwhelm affects us on all levels. It is both the cause of and result of stress. When overwhelm manifests physically, as stress, it plays a role in many of the diseases that plague our culture. Over the last two decades in Dr. Samantha Brody's integrative medical practice, she's found that most, if not all, symptoms of compromised health are related, in one way or another, to stress and overwhelm. In this encore episode, we talk with Dr. Brody, author of "Overcoming Overwhelm: Dismantle Your Stress From the Inside Out" about why overwhelm is an invisible stressor on your physical and mental health and what you can do to change it. Dr. Brody is a licensed naturopathic physician and acupuncturist, founder of Evergreen Natural Health Center in Portland, Oregon. Key Takeaways: Overwhelm can manifest in many different ways, including physical symptoms such as headaches and fatigue, as well as emotional symptoms like anxiety and depression. Lowering the load in areas where you have control can help alleviate overwhelm, even if it's not in the areas that feel overwhelming at first. Identifying core values and true north can help prioritize which stresses to address first. Taking baby steps and tackling one thing at a time can help with feeling accomplished, taking control, and making clearer choices. Overcoming overwhelm involves dismantling the various stresses in one's life and making choices that align with core values to avoid feeling overwhelmed by too many things that don't truly matter. Resources: Get the sample chapter of the book and the Core Value exercise here FREE! Guest Website Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! If you enjoyed this episode, check out: How To Get In A Good Mood And Stay There: A Practical Guide To Overcoming Depression And Finding True Happiness

We often associate vulnerability with weakness, especially in men, who are socialized to be stoic and unemotional. But the truth is, vulnerability is not only courageous, but it's also necessary for our mental health and overall well-being. In this episode, we share our recent appearance on Self Love and Sweat with Lunden Souza, where explore the reasons why men find it hard to be vulnerable, and how society's expectations play a role in this. They discuss the detrimental effects of bottling up emotions and how opening up can lead to deeper connections with others. We also share practical tips and strategies for embracing vulnerability, such as starting small and seeking out supportive communities. They emphasize the importance of self-compassion and learning to be comfortable with discomfort. You can expect to come away from this episode with a better understanding of why vulnerability is crucial for men's well-being and practical tools for cultivating it in their own lives. In this episode we discuss: Having vulnerable conversations How our stories are not our own Breaking the chains of neglect Imagining the person you want to become Sign up for our newsletter to receive ***EXCLUSIVE BONUS CONTENT***! Resources: Guest Website Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! Contact Us If you enjoyed this episode, check out: How To Get Your Mind Right And Your Body Tight With Lunden Souza

To be successful in your health and fitness goals, you need to have a good attitude. Being positive and determined will help you stay focused. Sometimes it's hard to stay motivated. You might be afraid of failing or saying negative things to yourself. But, it's important to get rid of those thoughts and focus on getting better. Progress is more important than being perfect.   In this episode, we're partnering with Leah Coutts. She has a program called Soulful Vegan Fitness. She helps people with their health and fitness by focusing on their thoughts and feelings. This way, her clients can make healthy choices that match what they want. It's not only about exercising and eating right, it's also about feeling good inside. Remember to be positive, motivated, and committed to your goals.     5 Key Takeaways from Today's Episode: Success in health and fitness starts with mindset. Remove negative thoughts, and beliefs, and focus on self-growth. Aim for progress rather than perfection. Setting achievable goals and tracking progress is crucial for staying motivated. Address limiting beliefs and challenges, such as self-sabotage and perfectionism, to achieve success. Make emotional and spiritual wellness a priority for sustainable lifestyle changes. Stay positive, motivated, and committed to your goals. Remember that transformation is not only physical but also mental and emotional. ***EXCLUSIVE BONUS CONTENT***  Learn more about building a better mindset in this week's newsletter! Resources: Guest Website Contact Us If you enjoyed this episode, check out: American Ninja Warrior Jessie Graff Shares How You Can Face Your Fears And Become Your Own Superhero 

How can you break bad habits? You know, the ones that contribute to your anxiety, depression, and self-sabotaging behaviors.  One of the world's leading researchers on habit formation is our guest in this Encore episode. Dr. Jud Brewer is a highly respected psychiatrist and neuroscientist who also serves as the Director of Research and Innovation at Brown University's Mindfulness Center. We delve into his book, "Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind," and discuss how anxiety can develop into a habit loop. Dr. Brewer shares practical tips on breaking this pattern and explores why relying solely on willpower may not be enough. Join us as we explore how to hack your brain's reward system, simple steps to overcome anxiety and addiction, and ultimately break the cycles of worry and fear. In this episode, you’ll learn:  Simple ways to break a bad habit How our habits influence anxiety Why willpower isn’t enough How to hack your brain’s reward system Simple steps to overcome anxiety and addiction How to Break the Cycles of Worry and Fear Resources: Guest Website Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! Contact Us If you enjoyed this episode, check out: How To Become The Best Version Of Yourself Even When You Feel Like The Worst Version Of Yourself With Jeff Wickersham

This week we're talking about that pesky stress that seems to find us no matter what we do. You've had those days where it feels like 18 different things are hitting you at once. But it's the little things that pile up and make you want to lose your shit.   Like when you can't seem to open a mayonnaise jar and end up throwing it across the room because 43-year-old men should be able to open a fucking jar. We've all been there, am I right?   Zach has been under a lot of stress lately. But, he's been putting all the tips we talk about on the show into practice and has been able to keep his cool. When he feels like he's about to pop, he takes a break, lays down, and breathes. And let's be real, the last thing we need is for him to end up in jail for flipping the fuck out.   So, join us this week as we talk about our experiences with stress and share strategies for managing it in our everyday lives. Because ain't nobody got time to be in fight or flight all the damn time. Key Takeaways: Let go of trying to control things that are beyond our control. Get to know yourself and have coping mechanisms in place such as breathing exercises, physical activities, and hobbies. Imagining yourself doing an activity can be just as effective as actually doing it. Having a supportive community to turn to can be incredibly helpful in managing stress and sharing thoughts and feelings. ***EXCLUSIVE BONUS CONTENT***  Resources: Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! Contact Us If you enjoyed this episode, check out: 4 Things You Can Do Now To Manage Change And The Stress That Comes With It

Feeling the urge to get healthier but not knowing where to start can be a struggle. We get it. Getting healthy can be a real pain in the ass, no matter your experience level. But don't worry, we've got you covered! In this episode, we’ll introduce you to Jeremy’s fitness coach, Joe Villegas from Paragon Well-Being. We’ll talk about the one small change he suggested that has completely changed Jeremy’s life. He’ll also offer practical advice and tips on how to overcome the challenges of getting fit.   Here are the key takeaways from the episode: The importance of setting realistic goals and breaking them down into manageable steps Why it's okay to ask for help and the benefits of working with a professional coach The importance of consistency and sticking to a routine, even when it gets tough How to overcome common challenges, such as lack of motivation and burnout So, if you're ready to kick your fitness journey into gear and get some results, give this episode a listen. And remember, no one ever achieved their goals by sitting on their ass watching Netflix. So, let's get to work! ***EXCLUSIVE BONUS CONTENT*** Listen to this week's bonus clip where we ask Joe about the biggest obstacle he's faced in his own fitness journey, and how he overcame it. Resources: Guest Website Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens! Contact Us If you enjoyed this episode, check out: P90X Founder Tony Horton Shares How To Gain Strength & Build Muscle At Any Age

Are you feeling worried or unsure about making changes to your life? Don't worry, we're here to help! In this episode, we'll share tips and ideas to help you live a healthier and happier life.   We were recently on another podcast called The HeFluence Podcast. There, we talked about our journey as podcast hosts. We shared how we started The Fit Mess, what we've done to be healthier and happier, and how you can do the same.   Some of the things we talked about include: How we started our podcast and grew our audience What we do now to take care of ourselves Our future goals and how we hope to help others Some tips and advice to help you live a better life The most important thing to remember is to just start, even if it feels messy or difficult at first. As Jeremy says, "Take the smallest, messiest action you can take, and be okay with the fact that it's going to suck. Because the only way to get better is to suck for a while." ***GET ACCESS TO PODCAST BONUS CLIPS HERE!*** Don’t let the conversation end there. Join us in our Facebook Group where you and fellow Fit Mess listeners can connect for monthly challenges, accountability to reach your goals, and a supportive community.  Like this show? Please leave us a review here – even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Resources: Guest Website Get your Free One Year Supply of Vitamin D + 5 Travel Packs from Athletic Greens!