The AM Coffee Chat

Angelica Marie

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. Oct 27

    059. I’ve Worked From Home for 7 Years: Here’s How I Stay Healthy, Fit, & Sane

    I've worked from home for 7+ years while building two businesses on the side, and I'm a certified work-from-home lover. But I've also learned some lessons the hard way, like late nights crying at my computer because I had zero boundaries. In this episode I share the habits that keep me healthy and sane working from home. For your health, that means steps, water, prepped meals, movement breaks, looking at something far away, screen-free lunches (or a fun hobby lunch), and at-home workouts. For your sanity, that means getting dressed for you, slow mornings, keeping work in one space, finding your people outside of work, a startup and shutdown routine with a "commute" walk, and the AI morning brief that helps me start the day focused instead of frazzled. MENTIONED IN THIS VIDEO:Water tumbler: https://link.amazon/B0atXW9blEnvironment design video (13:42): https://youtu.be/xttbEouW0pM?si=AJg1Z7-EaWtt-VLL FOLLOW ANGELICA:Youtube: https://www.youtube.com/@the_angelicamarieSubstack: https://theangelicamarie.substack.com/Instagram: https://www.instagram.com/angelicamarier/TikTok: https://www.tiktok.com/@angelicamarier MY FAVES/AFFILIATE LINKS:ShopMy store: https://shopmy.us/shop/theangelicamarieAmazon storefront: https://www.amazon.com/shop/angelicamarierXS Workout supplements: https://amway.com/share-link/gfqLZTVy1TIMELINE | Cellular Health (20%): https://partnerships.timeline.com/ANGELICAONLINEFITNESSCOACHUltraHuman Ring: https://www.ultrahuman.com/us/ring-pro/buy/?affiliateCode=angelicamarierBones Coffee (save 10%): http://www.bonescoffee.com/ANGELICAMARIER

  2. Oct 26

    058. How I Stopped Negotiating With Myself Every Day And Reduced Overwhelm | 4 Defaults I Live By

    If you feel like every day is just you negotiating with yourself, decision fatigue might be the real reason you're overwhelmed. It isn't a lack of discipline. In this video I'm sharing the defaults (or pre-decisions) I make that run the maintenance of my day-to-day so my energy can go to the bigger, more fulfilling parts of my life.Every decision you make pulls from the same limited pool of mental energy, whether it's deciding if you want to snooze your alarm or change careers. Defaults allow you to decide once, ahead of time, so your focus and creativity go to the things that actually matter. I walk through my defaults for meals, routines and work boundaries, travel, home and life admin, money, and clothes. Then I show you how to build your own: find your biggest decision leak, start with one default, and design it for your hardest days.RESOURCES🧠 Want one place to build your defaults and weekly reviews? Grab the Mental Load Manager Notion template her: https://theangelicamarie.com/mental-load-manager?utm_source=youtube&utm_medium=description&utm_content=101426📺 My Life Systems video: https://www.youtube.com/watch?v=IWmq1QpAnds&t=1s💬 Which area of life is causing you the most stress right now, and what's one default you could set up this week?TIMESTAMPS:0:27 - decision fatigue reducers1:20 - what defaults are3:39 - pillar 1: meals4:00 - staples5:36 - meals6:52 - systems for planning + cooking meals7:20 - travel meals8:53 - pillar 2: routines + work boundaries9:34 - morning routine10:32 - evening routine11:43 - start up + shut down routines13:20 - times for checking emails/socials/messages14:43 - themes for each day15:45 - default answers17:05 - travel routines18:17 - pillar 3: life admin + environment18:24 - places for everything in your home19:00 - declutter routine19:11 - cleaning routine20:29 - admin blocks + routine21:16 - errands routine21:36 - finance routines + systems23:53 - clothing options + systems24:00 - how to create your own defaults26:30 - comment a default you’re going to implement this week#decisionfatigue #mentalload #lifesystems #intentionalliving #productivityTags: decision fatigue, how to reduce decision fatigue, defaults, life defaults, pre-decisions, mental load, reduce overwhelm, life systems, productivity systems, daily routine, morning routine, evening routine, meal planning for busy people, default meals, work boundaries, email boundaries, cleaning routine, life admin, automate your finances, intentional livingFOLLOW 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/theangelicamarieAmazon storefront: https://www.amazon.com/shop/angelicamarierXS Workout supplements: https://amway.com/share-link/gfqLZTVy1TIMELINE | Cellular Health (20%): https://partnerships.timeline.com/ANGELICAONLINEFITNESSCOACHUltraHuman Ring: https://www.ultrahuman.com/us/ring-pro/buy/?affiliateCode=angelicamarierBones Coffee (save 10%): http://www.bonescoffee.com/ANGELICAMARIER

  3. Oct 26

    057. How I Plan My Goals in 90-Day Sprints (Q4 Notion Reset)

    Grab The 90-Day Sprint Notion System: https://theangelicamarie.com/90-day-sprint-system?utm_source=youtube&utm_medium=descriptionWhy do 12-month goals so often fail? Because Parkinson’s Law states that a task will expand to fill the time you give it. When you give yourself a full year, it’s easy to stay stuck in planning mode for months—or cram everything in during October. In this video, I’m walking you through my exact 3-step quarterly reset framework to wrap up Q3, clean the slate, and plan out Q4 using 90-day sprints inside Notion. Shrinking your timeline down to 12 weeks forces faster, messier action, keeps your urgency high, and helps you see real, measurable progress without the burnout. IN THIS VIDEO WE COVER:Step 1: Reflect on Q3 — Evaluating wins, turning "failures" into neutral data, auditing energy patterns, and asking the hard questions about dream life alignment. Step 2: The Closeout & Declutter — Tying up loose ends across personal/business finances, archiving finished projects, ordering bi-annual labs, and tackling digital noise. Step 3: Plan Q4 in Notion — The paper-to-digital brain dump, setting 1-2 core goals (personal vs. professional), turning big projects into actionable tasks with AI, and building a sustainable flywheel content system.MENTIONED IN THIS VIDEO:FREE Quarterly Reset + Planning Guide: https://theangelicamarie.com/quarterly-reset-and-planner?utm_source=youtube&utm_medium=descriptionFREE Dream Life Workbook: https://theangelicamarie.com/dream-life-blueprint?utm_source=youtube&utm_medium=descriptionNotion Sprint System template: https://theangelicamarie.com/90-day-sprint-system?utm_source=youtube&utm_medium=descriptionFunction Health (get $25 off): https://my.functionhealth.com/signup?code=ACOUNCILMAN10&_saasquatch=ACOUNCILMAN10&d=FHREF25The 12 Week Year book (on amazon): https://link.amazon/B056RdJ2kTIMESTAMPS:0:16 - Why I plan quarterly instead of yearly 0:41 - The 12 Week Year book0:50 - Parkinsons Law1:30 - Learning to take faster action2:00 - The sweet spot of 90 days - maintaining urgency2:56 - Step 1: Reflect on the previous quarter (journaling questions)7:34 - Step 2: Close out the previous quarter (task list)9:02 - Finance review9:44 - Social metrics and analysis10:06 - Closing out projects and tasks10:31 - Personal goals and life status11:38 - Digital declutter12:34 - Step 3: Planning the next quarter12:48 - Brain dump13:20 - Choose 1-2 goals14:29 - Set the vision and create a vision board15:05 - Create projects15:50 - Create tasks for the projects and the goal itself16:32 - What skills and knowledge is needed16:42 - Calendar items17:26 - Download the free planning guide in the description17:43 - My Notion setup + my Q4 goal24:47 - Sprint System Notion template tour26:49 - Leave a comment with your Q4 goal!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/theangelicamarieAmazon storefront: https://www.amazon.com/shop/angelicamarierXS Workout supplements: https://amway.com/share-link/gfqLZTVy1TIMELINE | Cellular Health (20%): https://partnerships.timeline.com/ANGELICAONLINEFITNESSCOACHUltraHuman Ring: https://www.ultrahuman.com/us/ring-pro/buy/?affiliateCode=angelicamarierBones Coffee (save 10%): http://www.bonescoffee.com/ANGELICAMARIER

  4. Oct 26

    056. How to Close Your "Mental Tabs" Draining Your Energy | My System for Mental Load & Overwhelm

    Want a plug-and-play workspace to capture raw thoughts, execute your weekly reviews, and manage your backlog in one safe place?Grab **The Mental Load Manager** here: https://theangelicamarie.com/mental-load-manager?utm_source=youtube&utm_medium=description&utm_content=closeopenloopsHave you ever laid down at night, hit the pillow, and suddenly felt like 500 browser tabs opened up in your brain all at once? Living with a heavy mental load is like running a laptop bogged down by endless open loops—it drains your processing power, causes brain fog, and constantly wears down your physical energy.In this video, I’m breaking down the neuroscience behind mental fatigue—including the **Zeigarnik Effect** and how chronic open loops raise your **Allostatic Load** (the physical wear and tear on your brain and body). More importantly, I’m giving you a step-by-step system to clean out active mental clutter, set up default boundaries, and prevent overwhelm before it starts.MENTIONED/RESOURCESWant a plug-and-play workspace to capture raw thoughts, execute your weekly reviews, and manage your backlog in one safe place?Grab **The Mental Load Manager** here: https://theangelicamarie.com/mental-load-manager?utm_source=youtube&utm_medium=description&utm_content=closeopenloopsSystems video: https://youtu.be/xttbEouW0pM?si=nGXdyqLDyjEHD0tAEnvironment design video: https://youtu.be/IWmq1QpAnds?si=HpOglh4SMQHbZKBgTIMESTAMPS1:08 —  Zeigarnik Effect1:52 — Working memory limits2:20 — Allostatic load2:47 — 6 steps to Close the Loops and Reduce Mental Load2:53 — Step 1: frictionless capture system4:24 — Step 2: weekly review process/reconciliation4:37 — Masicampo & Baumeister Study6:08 — Categorizing your captured items into 3 buckets7:07 — Mental Load Manager Template7:42 — Step 3: Life admin blocks10:44 — Step 4: Protect the bookends of your day (mornings and evenings)13:26 — Non-negotiable boundaries15:21 — Step 5: Preventing mental load and open loops15:36 — Defaults (response, routines, meals, workouts)18:01 — Define what ‘done’ looks like19:14 — Single task guardrails; no multitasking!20:25 — Environment design to limit mental load22:03 — Step 6: emergency overwhelm protocol24:15 — Which step do you feel will be most helpful for you right now?24:57 — What is one default you can create this week?WHAT WE COVER IN THIS VIDEO:- The Zeigarnik Effect: Why uncompleted tasks stay locked in active working memory (which only holds 3–5 items at a time).- Allostatic Load & Cortisol: How unmanaged mental tabs create chronic low-grade stress that disrupts sleep and physical recovery.- Frictionless Capture: How to set up accessible digital and nightstand capture hubs so your brain stops ruminating.- The Masicampo & Baumeister Study: Why you don't actually have to finish a task to relieve mental stress—you just need a trusted plan.- Creating Defaults: How to eliminate decision fatigue using anchor meals, default travel workouts, and boundary phrases.- Emergency Protocol: The exact 3-column paper exercise to break mental paralysis when life gets chaotic.#MentalLoad #ZeigarnikEffect #ProductivitySystems #AllostaticLoad #NotionTemplate #Mindfulness #MentalClutter #LifeAdmin #RoutineDesignFOLLOW 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/theangelicamarieAmazon storefront: https://www.amazon.com/shop/angelicamarierXS Workout supplements: https://amway.com/share-link/gfqLZTVy1TIMELINE | Cellular Health (20%): https://partnerships.timeline.com/ANGELICAONLINEFITNESSCOACHUltraHuman Ring: https://www.ultrahuman.com/us/ring-pro/buy/?affiliateCode=angelicamarierBones Coffee (save 10%): http://www.bonescoffee.com/ANGELICAMARIER

  5. Oct 26

    055. How I Design My Environment for Success (And Stop Relying on Willpower)

    If you feel like you're constantly relying on willpower to eat well, work out, go to bed on time, and stay focused — I want to offer you a mindset shift. You're not undisciplined. You're probably just fighting against your environment. In this video, I'm walking you through exactly how I've designed my environment to support my goals — from my sleep and recovery space, to my kitchen, to my home office. The concept comes from James Clear's Atomic Habits: make good habits obvious and frictionless, and create more friction for the things you want to stop doing. Your physical space is an invisible system that's either supporting your goals or pulling you further away from them. Let's make sure it's working FOR you.MENTIONED IN THIS VIDEO:Systems video: https://youtu.be/IWmq1QpAnds?si=147Pe3B9MM11_sz3Shower lamp: https://amzn.to/4xsuHRySunrise alarm: https://amzn.to/4xsuQ7yRESOURCES:The 90 Day Sprint System Notion Template: https://theangelicamarie.com/90-day-sprint-systemQuarterly planning guide: https://theangelicamarie.com/quarterly-reset-and-plannerDream life workbook: https://theangelicamarie.com/dream-life-blueprint-download TIMESTAMPS: 0:38 - The mindset shift1:12 - Two rules for environment design2:28 - Recovery: making stretching/mobility easy5:11 - Better sleep; sleep hygiene6:45 - Why we upgraded to our new Leesa Mattress (sponsor)9:08 - Less stress: visual clutter + everything has a home10:21 - Morning routine items visible11:06 - Kitchen environment for health13:50 - Focus and productivity: home office setup15:50 - My desk setup (chair, standing desk, treadmill)17:10 - Keeping my goals in front of me + my desk tidy18:26 - Home gym + treating fitness like hygiene20:26 - How to get started#environmentdesign #productivity #atomichabits #habits #wellness #homeoffice #sleep #workfromhome #systems #organization #minimalism #LeesaMattress-sponsoredFOLLOW 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/theangelicamarieAmazon storefront: https://www.amazon.com/shop/angelicamarierXS Workout supplements: https://amway.com/share-link/gfqLZTVy1TIMELINE | Cellular Health (20%): https://partnerships.timeline.com/ANGELICAONLINEFITNESSCOACHUltraHuman Ring: https://www.ultrahuman.com/us/ring-pro/buy/?affiliateCode=angelicamarierBones Coffee (save 10%): http://www.bonescoffee.com/ANGELICAMARIER

  6. Aug 10

    054. How to Break Down Any Goal Into Daily Actions (4-Level System)

    You set a big goal, you're excited for a week or two, and then you fizzle out. The problem isn't your motivation — it's that you don't know what to actually DO every day to achieve it.  In this episode, I'm breaking down the 4-level system I use to turn any goal into daily actionable steps:  Level 1: Your goal (the guiding star + your WHY)Level 2: Projects and milestones (bigger chunks with multiple steps)Level 3: Tasks (singular actions you can finish in one sitting)Level 4: Daily and weekly habits (non-negotiables that fuel execution)  I walk through real examples for both a revenue goal and a fitness goal, plus share the Notion template I use to keep it all organized.  The key insight: if you can't sit down and finish a "task" in 60-90 minutes, it's not a task — it's a project. Break it down further.  And remember — you don't have to wait for Q4 or January. Two months is plenty of time to make huge progress. Start now.MENTIONED IN THIS VIDEO:The 90 Day Sprint System Notion Template: https://theangelicamarie.com/90-day-sprint-systemQuarterly planning guide: https://theangelicamarie.com/quarterly-reset-and-planner QUESTION FOR YOU: What is ONE big goal you are working on right now, and what’s one small action step you can take today to move the needle? Drop it in the comments below—I’d love to help you break it down! If you found this helpful, don’t forget to LIKE, SUBSCRIBE, and share this with a friend who is working on their goals! 🤍FOLLOW ANGELICA: Substack: https://theangelicamarie.substack.com/ Instagram: instagram.com/angelicamarier TikTok: https://www.tiktok.com/@angelicamarier

  7. Jul 14

    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

  8. 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

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5
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2 Ratings

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
    60
  • Rating
    Clean
  • Copyright
    © Angelica Marie
  • Show Website
    The AM Coffee Chat