The LifeUP Health Coaching Podcast

Derek E Opperman
  • 5.0 (5)
  • Health & Fitness
  • Updated Weekly

Helping busy parents and professionals weave wellness throughout their busy schedules.

Episodes

  1. Book launch in t-minus two weeks!

    Mar 24

    Book launch in t-minus two weeks!

    In today's episode, Derek Opperman announces his new book "Eat the Apple Take the Stairs - Weaving Wellness Into Your 'Impossible' Schedule." Geared especially for parents and professionals, the episode covers practical health tips, mental well-being, and the journey behind writing the book. Join him April 7th, 2026 12pmPST / 3pmEST for the official book launch! Visit www.eattheapplebook.com for more information.

    18 min
  2. How To Get Your Habits On Track in 30 Days

    Feb 25

    How To Get Your Habits On Track in 30 Days

    Title: Mastering Habits: Your Guide to Lasting Change in 30 Days Introduction:   Have you ever wondered why some resolutions stick while others fade into the background? In this episode of the LifeUp Health Coaching Podcast, Derek Opperman dives deep into the fascinating world of habits and their impact on our daily lives. With practical insights and actionable strategies, he offers a roadmap to building healthier habits that can transform your life in just 30 days. Get your FREE 2026 monthly habit tracking calendars here -> https://lifeuphealthcoaching.com/blogs/habit-tracker/ Main Content:   **Understanding Habits and Their Impact**   Derek kicks off the discussion by emphasizing the significance of habits in our lives. Research indicates that anywhere from 45% to 88% of our daily actions are governed by habits. This staggering statistic highlights our reliance on routine behaviors, often performed unconsciously. The challenge, he notes, is to create positive habits while potentially eliminating those that do not serve us. **The 30-Day Habit Challenge**   One of the standout points in the episode is Derek's focus on the power of a 30-day commitment. He argues that a shorter timeframe reduces overwhelm and enhances the likelihood of success. Instead of feeling daunted by long-term goals, a 30-day challenge allows individuals to track their progress and build momentum. Derek provides a relatable example of a client who aimed to increase his daily steps by taking the stairs at work for 30 days. This approach not only built a habit but also offered tangible results, reinforcing the idea that small changes can lead to significant improvements. Get your FREE 2026 monthly habit tracking calendars here -> https://lifeuphealthcoaching.com/blogs/habit-tracker/ **The Science Behind Habit Formation**   Derek references Dr. David Eagleman, a neuroscientist who explains that habit formation is rooted in neuroplasticity. When we repeat a behavior, we carve pathways in our brains, making these actions more automatic over time. The initial stages of forming a new habit are crucial, as this is when the neural connections are established. He stresses that while many believe it takes 21 days to form a habit, research suggests that a full 30 days may be necessary for lasting change. **Strategies for Success**   Derek shares practical strategies to help listeners establish and maintain healthy habits: 1. **Habit Stacking:** Combine new habits with existing ones. For instance, drink a glass of water before your morning coffee. 2. **Design Your Environment:** Make it easier to engage in positive behaviors by setting up your surroundings. Place your gym bag by the door or keep healthy snacks visible. 3. **Track Consistency, Not Perfection:** Focus on the frequency of your efforts rather than achieving perfection. This mindset shift allows for growth and learning from setbacks. 4. **Visibility of Goals:** Display your habit tracker or goals in prominent places to create accountability and remind yourself of your commitments. Get your FREE 2026 monthly habit tracking calendars here -> https://lifeuphealthcoaching.com/blogs/habit-tracker/ **Conclusion: Key Takeaways**   Derek wraps up the episode by reiterating that lasting change is achievable through structured, manageable steps. The essence of forming new habits lies in consistency, self-awareness, and the willingness to adapt. By committing to a 30-day challenge, you can begin to see real progress and develop a healthier relationship with your goals. Get your FREE 2026 monthly habit tracking calendars here -> https://lifeuphealthcoaching.com/blogs/habit-tracker/

    18 min
  3. Forget "DadBod"- Get your "Father Figure" in 2026.

    Feb 6

    Forget "DadBod"- Get your "Father Figure" in 2026.

    In this episode of the LifeUP Health Coaching Podcast, Derek Opperman discusses the challenges of maintaining fitness resolutions after the New Year and introduces 'Father Figure February' as a fresh start for listeners. He emphasizes the importance of setting realistic fitness goals, creating a simple exercise routine, and tracking progress to build accountability and motivation. Derek encourages listeners to embrace the journey of fitness and personal growth, reminding them that it's not about how you start, but how you finish the year. Takeaways It's not how you start, it's how you finish the year. 88 to 92% of health resolutions fail. We can miss the entry points for our goals. Champagne wishes in January often lead to disappointment. Writing down fitness goals creates realness. A simple routine can be more effective than a gym membership. 7 to 12 minutes of exercise can fit into any schedule. Tracking progress can boost motivation and accountability. Sharing goals with others can create a supportive environment. Father Figure February is a chance to start fresh. Visit www.lifeuphealthcoaching.com/habit-tracker to download your free calendar and start tracking your progress toward physical success.

    11 min
  4. Six Ways to Keep Weight Off During Holiday Meals

    11/26/2025

    Six Ways to Keep Weight Off During Holiday Meals

    Holiday weight gain is a serious problem - The average adult adds ~2lbs every holiday season - and never loses it! But not eating delicious meals with friends and family isn't realistic, either; who wants to be the 'salad person' on Thanksgiving? Join Derek in this episode and learn his favorite practices to enjoy great food while keeping a trim tummy.

    23 min
  5. Fasting - what it is, different kinds and how to do it

    11/11/2025

    Fasting - what it is, different kinds and how to do it

    Fasting has gotten a lot of publicity lately - whatever way the media is slanting toward, know that fasting has been a health and religious-centered practice for over 6,000 years! To me it's a cornerstone of my health routine, from a 12-14 hour intermittent fast every day to an annual or semi-annual extended fast to 'reset' my body. When it comes to bang for your buck, nothing comes close to fasting. In this episode I'll take you through what fasting is, the different types and how to set yourself up for success when performing one. If you like the podcast, please leave a 5-star review and let the podcast Gods know you're watchin git, too. Enjoy!

    38 min
  6. Designing your Excellent Evening Routine

    11/03/2025

    Designing your Excellent Evening Routine

    Having an evening routine is crucial to ensure busy parents and professionals get the selfcare they need to optimally perform for all they're expected to fulfill - kids, career, social obligations and beyond. If you're not regenerating, who is going to do it for you? Listen along to hear how Derek prepares for each day with essential evening practices that set his next day up for success and creates the environment so that sleep comes easily and abundantly. Download his Excellent Evening Routine template so you can begin to create your own!

    28 min
  7. The Power of Creating YOUR Miracle Morning Routine

    10/27/2025

    The Power of Creating YOUR Miracle Morning Routine

    The effectiveness of my entire day rests on the routines I employ, especially in the morning. One must generate effective practices from the time we wake up so we're ahead of the daily tasks that otherwise command our attention (read: kids, career, unforeseen distractions). Either that, or continue to be at the mercy of whatever the day has in store for you! If you're looking to take back control of your health (mental and physical), this episode is a must-listen! Grab my  Miracle Morning routine .pdf HERE  to reset your A.M. flow or starting inspiration on how to create your own!

    32 min
  8. Creating your family's Legacy of Health

    10/17/2025

    Creating your family's Legacy of Health

    We often consider legacy as passing down only physical and financial assets, but perhaps consider health and longevity the greatest gift of all to share with our children and grandchildren. Join Derek in this must-listen to episode in which he shares his "health as legacy" moment when his mom turned her health around (and thus the entire family's health), the scary facts about generational obesity and three simple, easily actionable steps to get you and your family eating better and moving more, one day at a time. Download the Three Quick Fixes to Reclaim Your Body From Parenthood HERE to get your printable pdf and start playing your legacy of health differently today !!!

    36 min

  9. 08/23/2025 ·  Video

    LifeUP's First Pod!

    Hello!  Thanks for tuning into LifeUP Health Coaching's first podcast. Each week I'll bring you content designed for busy parents, professionals and especially busy parents and professionals. Because your self care shouldn't wait until conditions are perfect. The time for your wellbeing is now, in spite of the endless to do list.

    4 min
  • 9 Episodes

5
out of 5
5 Ratings

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Helping busy parents and professionals weave wellness throughout their busy schedules.

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