Habits and Hustle Jen Cohen and Habit Nest

Women, have you ever wondered if you should be training differently than men? Tune into today’s episode! 

In this episode, Liron and I dive into the often debated question of whether women should train differently than men. Our discussion explores the psychological and physiological aspects of exercise preferences and the importance of a well-rounded fitness routine.

We address the tendency for women to gravitate towards cardiovascular exercises, often due to concerns about building too much muscle or appearing "bulky." However, we emphasize that women are meant to lift weights just as much as men and that doing so offers numerous benefits, especially as we age, including improved bone density, muscle mass, and metabolism.

Throughout the discussion, we stress the importance of symmetrical training for both men and women, highlighting the aesthetic and functional benefits of working the upper body. While we acknowledge that the best exercise is the one you'll actually do, we encourage listeners to embrace shorter, more intense workouts for optimal results.

Liron Kayvan founded BFLA in 2019. He’s a NASM Certified Group Fitness Instructor, Personal Trainer, and Transformative Life Coach. Liron has competed in Amateur MMA, Brazilian Jiu Jitsu, and Rugby and has been a Fitness Coach for over 10 years.

What we discuss: 

Should women train differently than men? 

Psychologically women gravitate toward cardiovascular exercises. 

Why symmetrical training is important. 

The best exercise is the one you’ll do. 

Shorter, more intense workouts are better. 



Thank you to our sponsor:
Therasage: Head over to therasage.com and use code Be Bold for 15% off

To learn more about Liron Kayvan: 
Website: https://www.beyondfitnessla.com/ 
Instagram: @beyondfitnessla

Find more from Jen:
Website: https://www.jennifercohen.com/
Instagram: @therealjencohen
Books: https://www.jennifercohen.com/books
Speaking: https://www.jennifercohen.com/speaking-engagements

Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you struggling to develop a meaningful relationship? Do you always find yourself in “situationships?” 

If you want to develop a meaningful relationship - you should avoid dopamine dating (consistently swiping right). According to this week’s Habits & Hustle guest, relationship expert Matthew Hussey, slowing down and allowing yourself to get to know someone is key for committing and finding compatibility. 

Listen in as we discuss how to find a good partner, rather than just a physical or mental connection. Matthew gives four levels of importance in relationships, and all four are needed for a love life. Loneliness has become one of the biggest epidemics of our time, so it’s crucial that we all work to develop more meaningful relationships. 

We also discuss being the author of your own life and not letting someone else dictate your happiness. Self love should be a verb and it’s important to know your worth so that you’re not grieving over a shallow relationship loss. 

Matthew Hussey is a New York Times bestselling author, speaker, and coach specializing in confidence and relational intelligence. He writes a weekly newsletter and is the host of the podcast Love Life With Matthew Hus­sey. Matthew provides monthly coaching to the members of his private community at LoveLifeClub.com. Over the past fifteen years, his proven approach has inspired millions through authentic, insightful, and practical advice that not only enables them to find love but also feel confident and in control of their own happiness.

What we discuss…

(2:00) Love Life - Matthew’s book
(5:00) Finding options for your love life
(10:00) Dating dopamine hits & slowing down 
(20:00) Why we are attracted to people who don’t serve us. 
(27:00) Chemistry vs a good partner 
(30:55) 4 Levels of importance in a relationship
(45:00) Be the author of magic in your life
(58:00) Self love as a verb
(1:09:21) Dealing with physical chronic pain & the power of therapy
(1:20:50) How to view a love life & being happy enough
…and more!

Thank you to our sponsors:
Therasage: go to therasage.com and use code B-BOLD for 15% off
Pendulum: head over to pendulumlife.com and use my special code JENCOHEN for 15% off your order.

Find more from Jen: 
Website: https://www.jennifercohen.com/
Instagram: @therealjencohen 
Books: https://www.jennifercohen.com/books
Speaking: https://www.jennifercohen.com/speaking-engagement

Find more from Matthew:
Website: http://www.matthewhussey.com 
Youtube: https://www.youtube.com/@thematthewhussey 
Book: www.lovelifebook.com 
Instagram: @thematthewhussey
Retreat: www.mhretreat.com 

Are you struggling to lose the last 5-10 pounds and you’re not sure what to do? Listen in on today’s Fitness Friday episode on the Habits and Hustle podcast, as I chat with Jordan Syatt. 

We discuss the most effective strategies for overall health, fat loss, and overcoming plateaus. This conversation covers the importance of walking for health and longevity, with the healthiest populations averaging 7,500 to 16,000 steps per day. A calorie deficit is crucial in fat loss, and we talk about why people often get offended by the concept of calories in vs. calories out.
We also go over the challenges of losing the last 5-7 pounds of fat, which requires strict nutrition, targeted workouts, and strength training to build muscle and boost metabolism.
Overall, Jordan offers the value of educating clients about why plateaus and scale fluctuations occur. We highlight the importance of understanding these fluctuations to help people stay logical and committed to the process, rather than getting emotionally upset.

Jordan Syatt is a 5x World Record Powerlifter, Founder of Syatt Fitness, and Gary Vaynerchuk’s Personal Trainer. He’s charismatic, undeniably knowledgeable, and insightful in ways you might not expect. Give it a listen!

What we discuss: 

Exercises that are best for fat loss

How to lose the last 5-10 pounds

Walking for longevity

Calorie cycling 

Platues and scale flucuations



Find the full episode here: 
https://podcasts.apple.com/us/podcast/episode-167-jordan-syatt-5x-world-record-powerlifter/id1451897026?i=1000561980894 

Thank you to our sponsors:
Pendulum: Head over to www.pendulumlife.com and use code JENCOHEN for 20% off.

To learn more about Jordan Syatt:
Website: https://www.syattfitness.com/  
Instagram: https://www.instagram.com/syattfitness/ 

Find more from Jen:
Website: https://www.jennifercohen.com/
Instagram: @therealjencohen
Books: https://www.jennifercohen.com/books
Speaking: https://www.jennifercohen.com/speaking-engagements

Learn more about your ad choices. Visit megaphone.fm/adchoices

Being diagnosed with something like ADHD can feel like you’re carrying a huge sign that says “I can’t focus”. And in a world that’s not built to accommodate neurodiversity, achieving your dreams can feel impossible. So how do you work with your neurodivergence to create a life full of success? 

In this episode of Habits & Hustle, I’m joined by Jeff Karp, PhD as we discuss the challenges of not being diagnosed with ADHD until 7th grade while being determined to not be held back at school. He also shares his story of becoming an esteemed academic in an academic world that didn't suit him and what that taught him about the power of determination and perseverance.

We also discuss methods to managing distractions in a world built to distract us, the profound personal evolution that hit through COVID, and how to break the negative patterns that no longer serve us.  

Jeff Karp is a Harvard Medical School professor with a PhD in biomedical engineering at Toronto and did a postdoc in biomaterials at MIT. Diagnosed with ADHD and learning differences in 7th grade, he defied expectations through unwavering perseverance and determination. His lab, The Karp Lab, works on innovative projects like creating an adhesive to repair hearts.

What we discuss…

(00:00) Navigating natural curiosity and focus in the world of academia 
(19:35) How to improve attention and reduce distractions 
(30:04) The power of transcendental meditation and listening in 
(35:22) Personal growth and reevaluating priorities during COVID 
(41:46) Unlocking your energy with holistic wellness
(50:51) How to deepen connection through conscious awareness 
(01:04:20) Improving relationships through self-reflection and understanding your patterns
(01:11:26) Starting and running a research lab, and navigating funding 
(01:27:43) Morning rituals for health and productivity 

…and more!

Thank you to our sponsors:
Therasage: go to therasage.com and use code B-BOLD for 15% off
Pendulum: head over to pendulumlife.com and use my special code HUSTLE15 for 15% off your order.

Find more from Jen: 
Website: https://www.jennifercohen.com/
Instagram: @therealjencohen 
Books: https://www.jennifercohen.com/books
Speaking: https://www.jennifercohen.com/speaking-engagement

Find more from Jeff:
Website: jeffkarp.com
LinkedIn: https://www.linkedin.com/in/jeffkarpboston/
Order the Book: https://a.co/d/2AVXLz1

Do you struggle to make your fitness a priority?

In today’s Fitness Friday episode on the Habits and Hustle podcast, I chat with Liron Kayvan about having non-negotiables and why they are so important for health. When life gets crazy, structure can keep you grounded. It’s important to have your fitness and workouts planned for the week so even when life is hectic, you’ve got a non-negotiable meeting with yourself (for your health!) We discuss simple health habits that can be incorporated daily to improve your overall health. Yes, they’re simple and boring, but that’s what works! 

Liron Kayvan founded BFLA in 2019. He’s a NASM Certified Group Fitness Instructor, Personal Trainer, and Transformative Life Coach. Liron has competed in Amateur MMA, Brazilian Jiu Jitsu, and Rugby and has been a Fitness Coach for over 10 years.

What we discuss: 

How Liron trained for MMA

The effectiveness of short workouts vs long workouts

Non-negotiables for health 

Structure is imperative

Try to move your body every day 


Thank you to our sponsor:
Therasage: Head over to therasage.com and use code Be Bold for 15% off

To learn more about Liron Kayvan: 
Website: https://www.beyondfitnessla.com/ 
Instagram: @beyondfitnessla

Find more from Jen:
Website: https://www.jennifercohen.com/
Instagram: @therealjencohen
Books: https://www.jennifercohen.com/books
Speaking: https://www.jennifercohen.com/speaking-engagements

Learn more about your ad choices. Visit megaphone.fm/adchoices

In conversations do you tend to dominate or take a backseat? 

If you want to follow the rules of good etiquette - you should avoid dominating the conversation by only talking about yourself for around 20 seconds. According to this week’s Habits & Hustle guest, etiquette expert Sara Jane Ho, using this guideline will foster a more interactive, balanced dialogue, and deeper connection. 

Listen as we discuss all the life experiences that drove her to open an etiquette school in Beijing for adult women. She also shares the true impact of making a strong first impression, especially in the world of modern dating dating, how she landed a Netflix show, and the evolving norms of social etiquette in the post-COVID world. 

We also discuss the challenge of dancing around the fine line between curiosity and intrusiveness, noting cultural differences in what's considered polite or rude, and the intersection of East meets West and female empowerment - especially in business!

Sara Jane Ho is the star of Netflix’s “Mind Your Manners”, author of the book of the same name, founder of Chinese finishing school, Institute Sarita, where students are taught etiquette and lifetime skills.

What we discuss…

(11:00) The legacy of etiquette and charm schools 
(20:00) How to master etiquette and dating in the modern world 
(22:18) The impact of a first impression 
(37:00) The essential guide to exceptional table manners 
(51:10) The key differences between curiosity and intrusiveness 
(58:34) Career choices and female empowerment
(01:01:51 Herbal remedies and Eastern medicine 
(01:11:50) Innovative intimate wellness company & proper vulva hygiene education 
(01:25:14) Avoiding graveyard energy in your home, and the 20 second/40 second rule 

…and more!

Thank you to our sponsors:

Pendulum: head over to pendulumlife.com and use my special code HUSTLE15 for 15% off your order.
Therasage: go to therasage.com and use code B-BOLD for 15% off

Find more from Jen: 
Website: https://www.jennifercohen.com/
Instagram: @therealjencohen 
Books: https://www.jennifercohen.com/books
Speaking: https://www.jennifercohen.com/speaking-engagement

Find more from Sara:
Website: https://www.sarajaneho.com/
Instagram: @sarajaneho
Order the book: https://amzn.to/3ViKItw
Watch the Netflix show: https://bit.ly/49XVxpy