The AM Coffee Chat

Angelica Marie
  • 5.0 (2)
  • Health & Fitness
  • Updated Weekly

Life is busy, but your health doesn’t have to take a back seat. The AM Coffee Chat is your go-to podcast for simple, sustainable strategies to help you feel energized, confident, and strong—without giving up your career, family time, or favorite foods. Join Angelica each week as she shares practical tips, inspiring stories, and actionable advice to help you build healthy habits that last a lifetime. Grab your coffee, and let’s chat about your next step toward lasting wellness!

  1. 2d ago

    053. How to Stay Consistent When Life Gets Chaotic (The 3-Level System)

    Do you find yourself caught in a vicious cycle of starting and stopping your habits? We tend to design our routines when we are highly motivated, excited, and planning for a "perfect day." But when real life, low energy, and schedule changes hit, we skip our routines entirely and feel like we’ve failed. In this episode, Angelica breaks down a resilient, realistic system framework built to survive real life. By dividing your habits into three distinct levels: your Best Day, your Regular Day, and your "Bad Day Floor", you can protect your consistency without draining your energy. She also shares her signature rule: "Change the scope, not the commitment," and how to apply it to your workouts, your creative work, and your daily life so your momentum never drops to zero. Take back your energy and give yourself permission to flex when you need to. Leave a review and let us know: what does your "Bad Day Floor" look like this week? TIMESTAMPS: 0:18 - Why our systems or habits tend to fail 0:53 - The 3 tier system framework 1:02 - How this shows up in my life 2:08 - Change the scope, not the commitment 2:56 - Level 1: Your best day 4:10 - Level 2: Your regular day 6:26 - Level 3: Your bad day 8:33 - Why planning for your worst days is a game changer 10:32 - Your homework from this video RESOURCES:The 90 Day Sprint System Notion Template: https://theangelicamarie.com/90-day-sprint-system Quarterly planning guide: https://theangelicamarie.com/quarterly-reset-and-planner Dream life workbook: https://theangelicamarie.com/dream-life-blueprint-download #ProductivitySystems #Habits #Consistency #JamesClear #PersonalDevelopment #GoalSetting #MorningRoutine FOLLOW ANGELICA:Substack: https://theangelicamarie.substack.com/Instagram: https://www.instagram.com/angelicamarier/TikTok: https://www.tiktok.com/@angelicamarierMY FAVES/AFFILIATE LINKS:ShopMy store: https://shopmy.us/shop/theangelicamarie Amazon storefront: https://www.amazon.com/shop/angelicamarier XS Workout supplements: https://amway.com/share-link/gfqLZTVy1 TIMELINE | Cellular Health (20%): https://partnerships.timeline.com/ANGELICAONLINEFITNESSCOACH UltraHuman Ring: https://www.ultrahuman.com/us/ring-pro/buy/?affiliateCode=angelicamarier Bones Coffee (save 10%): http://www.bonescoffee.com/ANGELICAMARIER

  2. Jul 9

    052. Q3 Quarterly Planning | How I Review + Plan for a New Quarter

    Grab your notebook — we're planning Q3 together.  In this episode, I'm walking you through my full quarterly review and planning process. We're reflecting on Q2, closing out the quarter, and setting goals for the next 90 days. I've shifted from annual planning to quarterly planning based on the concepts in The 12 Week Year, because 12 months feels like forever and leads to procrastination, but 3 months creates urgency.  What I cover: Why quarterly planning works better than annual planningReflection questions for reviewing the past quarterHow to close out the quarter (life, finances, business, digital declutter)Setting your quarterly vision and theme (mine is Audacity)Breaking goals into monthly milestones, weekly actions, and daily habitsTwo new things I'm trying: a Q3 journal and a 90-day sticky note wallMy actual Q3 goals (YouTube, revenue, debt payoff, health) DOWNLOAD THE FREE QUARTERLY PLANNING GUIDE:https://theangelicamarie.com/quarterly-reset-and-planner RESOURCES MENTIONEDThe 12 Week Year (book): https://amzn.to/4eSwid9Dream Life Blueprint workbook: https://theangelicamarie.com/dream-life-blueprint-downloadSystems video: https://youtu.be/IWmq1QpAnds?si=hhQUWmmZlAO8ZA9w TIMESTAMPS1:00 - Why quarterly planning3:42 - Step 1. Review - journal prompts7:03 - Step 2. Close out - task list7:14 - Wheel of Life8:52 - Business close out tasks9:41 - Digital declutter11:27 - Archive the quarter11:48 - Step 3. Plan the new quarter11:54 - Brain dump13:15 - Quarterly vision14:09 - Set your goals14:46 - Create an action plan16:20 - Create a word or theme for the quarter 17:03 - Create a vision board17:30 - Business planning activities18:07 - Personal life19:34 - Quarterly journal 20:00 - 90 day sticky notes wall20:32 - My audacious Q3 goals23:14 - Comment your goals! #quarterlyplanning #q3goals #goalsetting #planning #productivity #90daygoals #planwithme #review #2026goals #businessgoals #personalgoals

  3. Jun 26

    051. I stopped chasing goals, and started building systems (and it helped pull me out of burnout)

    There's a line in Atomic Habits that completely rewired how I run my life: "You don't rise to the level of your goals — you fall to the level of your systems."  For years, I was the ultimate goal-getter. Big goals, relentless hustle, checking things off. And it worked — on paper. But I was burnt out, exhausted, and stuck on a never-ending treadmill of "what's next?"  In this episode, I'm sharing the shift that pulled me out of burnout: why I stopped chasing goals and started building systems instead.  What I cover: The difference between goals and systemsDestination happiness and hedonic adaptation (why achieving goals doesn't make you happy for long)The question that changed everything: "What do I want my life to FEEL like on a regular Thursday?"My actual systems: home operating system, morning routine, weekly planning, Finance FridayA simple formula to build your own systems (one annoyance at a time)  If you've been working 24/7 and still feel like you're falling behind, this one's for you. Connect with me: instagram.com/angelicamarier youtube.com/@the_angelicamarie

  4. May 31

    050. My Monthly Reset + Planning Routine (June 2026)

    June 1st falls on a Monday — and I'm taking that as a sign. In this episode, I'm walking you through my full monthly review and planning process. I've been doing some version of this for years, and while the tools have changed (paper planners, Notion, now a custom dashboard), the framework stays the same: review, reflect, close out, and plan. What I cover: Reflecting on May: wins, what didn't happen, and what the month taught meWhy celebrating wins is hard (and why you have to do it anyway)Energy and alignment audit — rating each area of life and naming what drained meTask and project cleanup: brain dump → sort ruthlesslyClosing out finances and content metricsSetting the emotional tone and top 3 priorities for JunePlanning rest, fun, and habits into the month aheadWhy I use two wall calendars (and what goes on each)The biggest lesson: if you skip intentional rest, you will hit a wall. It's better to plan it than be forced to stop. RESOURCES MENTIONEDDashboard prompt for Claude/AI: https://docs.google.com/document/d/1A...Mental Load Manager template: https://theangelicamarie.com/mental-load-manager-template Free Habit Tracker: https://theangelicamarie.com/habit-tr...The Habit Blueprint Tracker (Notion template + guide): https://theangelicamarie.com/habit-tr...Notion template (coming soon) FOLLOW ANGELICA:Substack: https://theangelicamarie.substack.com/Instagram:   / angelicamarier  TikTok:   / angelicamarier  MY FAVES/AFFILIATE LINKS:ShopMy store: https://shopmy.us/shop/theangelicamarieAmazon storefront: https://www.amazon.com/shop/angelicam...XS Workout supplements: https://amway.com/share-link/gfqLZTVy1Bones Coffee (save 10%): http://www.bonescoffee.com/ANGELICAMA...

  5. May 18

    049. 4 Categories of Systems to Get More Done with Less Stress

    Every decision you make — no matter how small — drains your mental energy. What to wear, what to eat, what to clean, how to respond to that email. By the time you sit down to do meaningful work, you're already depleted. In this episode, I'm walking through the 4 categories of systems I've either used in the past or currently use to get more done while being less stressed about it. These are: decision fatigue reducers, open loop closers, home maintenance systems, and energy protectors. This is a menu-style episode — take what resonates, leave what doesn't. And if you have systems that work for you, come find me on Instagram @theangelicamarie and share them. In this episode: Why you feel exhausted by 3pm (it's not laziness)Meal planning, outfit systems, and morning/evening routines that remove daily decisionsHow to close the "100 open tabs" running in your brainHome systems that don't require all-day Sunday resetsProtecting your energy through time blocking, calendar boundaries, and phone settings FOLLOW ANGELICA:Substack: https://theangelicamarie.substack.com/Instagram:   / angelicamarier  TikTok:   / angelicamarier  MY FAVES/AFFILIATE LINKS:ShopMy store: https://shopmy.us/shop/theangelicamarieAmazon storefront: https://www.amazon.com/shop/angelicam...XS Workout supplements: https://amway.com/share-link/gfqLZTVy1Bones Coffee (save 10%): http://www.bonescoffee.com/ANGELICAMA... #productivity #systems #decisionfatigue #mentalload #stress #routines #habits #wellness #gettingthingsdone #organization #homeorganization #productivitytips #workfromhome #burnout #energymanagement

  6. May 3

    048. I'm Architecting the Second Half of My Life — Here's the Plan

    I did everything I was told to do — good grades, great college, high-paying career. By all standard metrics, I have a good life. But I want more. I want GREAT. So I'm architecting the second half of my life. Not designing, architecting. Because you can build the most beautiful kitchen, but if the foundation is cracked, it all comes tumbling down. In this episode, I'm sharing the 5 pillars I'm building on: wellness, money, relationships, mindset, and legacy. Plus the systems-focused approach I'm taking to actually make it happen — not just vision boards and good vibes, but real, tangible, operational things that create execution. This is the kickoff to a new series. The good, the bad, the ugly — I'm sharing all of it. Free resources: theangelicamarie.com/free-resources FOLLOW ANGELICA:Substack: https://theangelicamarie.substack.com/Instagram:   / angelicamarier  TikTok:   / angelicamarier  MY FAVES/AFFILIATE LINKS:ShopMy store: https://shopmy.us/shop/theangelicamarieAmazon storefront: https://www.amazon.com/shop/angelicam...XS Workout supplements: https://amway.com/share-link/gfqLZTVy1Bones Coffee (save 10%): http://www.bonescoffee.com/ANGELICAMA...

  7. Apr 27

    047. How I Plan My Week When Nothing Else Was Working

    I spent months trying to get back into my old routines after a health crisis knocked me completely off track. Nothing was sticking — not Notion, not paper planners, nothing. So I built something new. A weekly review and planning dashboard that actually fits my life right now — managing a 9-5, two businesses, and trying to have a life outside of work. In this episode, I walk through the exact system: how I reflect on what worked, close out my week, plan ahead, batch my tasks, schedule workouts, and meal plan using the 3-2-1 method. If you've been struggling to follow through on your systems, this might be the reset you need. LET'S CONNECTInstagram: @theangelicamarie Website: theangelicamarie.com Substack: theangelicamarie.substack.com

  8. Apr 23

    046. If you still feel anxious and exhausted after you rest, you're doing it wrong (I was too, and here's how I fixed it)

    I spent years thinking I was just bad at resting. Every time I tried — couch, Netflix, doing nothing — I felt more anxious and behind than before. Then I discovered Dr. Sandra Dalton-Smith's research on the 7 types of rest, and everything clicked. I wasn't broken, I was giving myself the wrong type. In this episode, I break down all 7 types: physical, mental, sensory, creative, emotional, social, and spiritual. I share what actually works for me now and how to figure out which type you're missing. If rest leaves you feeling more drained, you're probably resting the wrong way.

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About

Life is busy, but your health doesn’t have to take a back seat. The AM Coffee Chat is your go-to podcast for simple, sustainable strategies to help you feel energized, confident, and strong—without giving up your career, family time, or favorite foods. Join Angelica each week as she shares practical tips, inspiring stories, and actionable advice to help you build healthy habits that last a lifetime. Grab your coffee, and let’s chat about your next step toward lasting wellness!

Information

  • Creator
    Angelica Marie
  • Years Active
    2023 - 2026
  • Episodes
    54
  • Rating
    Clean
  • Copyright
    © Angelica Marie
  • Show Website
    The AM Coffee Chat