On the day this episode releases I will go for a run to celebrate 2,500 days of running every single day. Building a habit that lasts for 2,500 days doesn't just happen on autopilot. It takes a lot of hard work, intentionality, and planning. In this episode, I breakdown a process you can go through that will help you in identifying and creating a habit that has the ability to change your life. My run streak has made a huge impact on my own life and it has inspired others to improve their own lives. It is incredible what we can accomplish when we focus, act with intentionality, and encourage on ..read more

In this episode, we talk about the science behind our moods and why it is beneficial to have a better mood more often. We also learn practical strategies to help us improve our mood. The goal is not to try to experience happiness all the time, no matter our circumstances. Rather, the approach we want to take is to not let small, everyday annoyances derail our mood and ruin our day. Having a more positive mood can improve our health, our life satisfaction, and our success. Increased positive affect is an important part of flourishing in life. Links and Resources from this Episode: The Role of P ..read more

A long, dark, and cold winter has left many of us feeling like we're in a funk. On the heels of a two year struggle through the pandemic, we're feeling exhausted, stuck, and unmotivated. This 8 step process can help you reset your mental, spiritual, and physical health, refresh your work life, home life, and relationships, and create a fresh outlook for your values and goals. After completing these steps you will feel less overwhelm and more clarity about how to move forward in this next season of life. We can't think or feel our way out of an unmotivated and apathetic place, we have to take a ..read more

Pope Benedict XVI is quoted as saying, "The world offers you comfort. But you were not made for comfort. You were made for greatness." The pandemic has increased our options for comfort these days. And many of us are doing all we can to seek comfort and avoid pain and discomfort. The circumstances in our current lives are ever-changing, overwhelming, and hard. It is so tempting to just move into survival mode, doing the bare minimum we can and then spending any free time we can find passively escaping all the hard. But a life in survival mode, filled with comforts and passively checking out of ..read more

In early 2021, Adam Grant published an article in the New York Times that said, "There's a name for the blah you're feeling: It's called languishing." The article quickly went viral. Adam spoke to an experience that we had all been experiencing. Over the past couple of years, we have moved from grief and sadness to an overwhelming sense of languishing due to the pandemic and ongoing challenges of life. We just feel meh. Empty, stuck, stagnate, joyless. It's not mental illness, but we're definitely not experiencing mental well-being either. We're stuck between sickness and true health. And I do ..read more

This episode will help you understand what it means to flourish in life. We talk about three aspects that are necessary to help us flourish. These aspects are fulfillment, balance, and presence. We'll learn what it looks like and how it feels to live our lives fully alive, flowing smoothly, and with mindful awareness and appreciation for the present moment. After going through a global pandemic, many of us are struggling to find our new normal and reengage in a fulfilling and meaningful life. We want to move forward with intention, to build practices and strategies that help us enjoy our lives ..read more

Good emotional health is the ability to cope with both the highs and the lows in life. It involves being able to accept and manage any and all emotions we face with vulnerability and authenticity. You build strong emotional health by becoming aware of your emotions, learning to self-regulate in the midst of intense emotions, and developing healthy coping strategies to support you in hard times. In this episode, we learn healthy ways to accept and manage both the good and the bad so we can live a better, more meaningful life. Links and Resources from this Episode Tucker, L. A., & Earl, A. B ..read more

A healthy approach to exercise is flexible, adaptable, pleasurable, and compatible with your daily life. It supports the healthy functioning of your body and is done from a place of positive motivations and beliefs. Exercising our bodies is extremely important, not just for our physical health but for our mental health and cognition as well. Many people approach exercise with an unhealthy focus on weight loss, disordered eating, and dysfunctional exercise practices that stem from self-criticism, self-loathing, and frustration over perceived flaws of the body. This attitude toward exercise may ..read more

Improving your body image is one of the most important things we can do to support our overall health, wellness, and well-being. When we have a negative body image, our very motivation for pursuing health usually leads us down a dangerous road that often makes us even more unhealthy than when we began. This episode helps us better understand what body image is and provides practical strategies and inspiration that we can use to help us improve our body image. In this episode, you'll learn how a body gratitude journal can help improve your thoughts and feelings about your body and you'll find n ..read more

In this episode we talk about the what, why, and how of rest, relaxation, sleep, and sabbath. These four things can have an effect on every aspect of our health and wellness. When we don't get sufficient rest it can impact our physical, mental, spiritual, and relational health. Learn some practical strategies to help you begin to make small changes to focus on getting more rest and relaxation in your life. Links and Resources from this Episode: Four Dimensions of Health Sleep is your Superpower TED Talk by Matt Walker 6 Tips for Better Sleep from Matt Walker Other TED Talks on Sleep from Matt ..read more