The Sustainably Healthy Podcast

Knica Lee
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The Sustainably Healthy Podcast

The health and wellness podcast to help you find a sustainably healthy lifestyle that fits you! There is not a one size fits all approach to reaching health & fitness goals, so tune in for some inspiration and education that I’ve learned over the past 10 years of my health journey.

  1. 5天前

    A Pep Talk for When You Want to Give Up

    Feeling stuck or ready to throw in the towel? This quick pep talk is for the days when you feel like giving up. In this episode, I’m sharing why persistence—not perfection or even consistency—is the real key to success. If you’re tempted to quit, just remember: giving up only sets you back further from the version of you you’re becoming. Don’t stop now—you’re closer than you think. 👇 Join the community & take the next step with us:💪 Join the Busy Women Strong Habits FB Group 🎯 Sign up for The Challenge That Lasts

    21 分钟

  2. 3月17日

    The 3 Biggest Mistakes Women Make When Trying to Lose Fat

    Ever feel like you're doing everything right—eating healthy, working out, and staying on track—yet the scale won’t budge? Or worse, you find yourself starting over again and again? If so, you’re not alone. In this episode, I’m breaking down the three biggest mistakes women make when trying to lose fat:🚫 No Support System – Trying to do it alone leads to frustration and burnout.🚫 No Routine – Winging it doesn’t work. Success comes from habits and structure.🚫 No Patience – Expecting quick results can sabotage long-term progress. I’ll share real strategies to avoid these pitfalls so you can finally stay consistent, make progress, and stop feeling like you’re stuck in a never-ending cycle. 💡 Ready for a support system, structure, and accountability? Join The Challenge That Lasts—a monthly membership that helps busy women lose weight, build strength, and stay consistent in a way that actually lasts. 🔗 Join here 🎧 Tune in, take notes, and let’s make this the LAST time you have to “start over”!

    37 分钟

  3. 3月10日

    Take Accountability and Control What You Can Control

    Have you ever caught yourself blaming your circumstances for why you’re not where you want to be? Maybe it’s your busy schedule, your unsupportive spouse, or the fact that life just feels hard. The truth? Successful people find a way to make things happen despite their circumstances. In this episode, we’re talking about what it really means to take accountability for your actions and focus on what you can control. You can’t change your past, the weather, or what others do—but you can control your daily choices, your mindset, and your effort. I’m sharing:✅ Why blaming external factors keeps you stuck✅ The difference between external blame vs. internal responsibility✅ A simple Excuse Audit to help you shift into action mode✅ How to detach from other people’s choices (including your significant other’s health habits)✅ Steps you can take today to start owning your success At the end of the episode, I’m inviting you to join our free training next week inside the Busy Women Strong Habits Facebook group on how to stay on track when you’re busy. If you’ve been struggling with consistency, this training will give you the strategies you need to make it work—even when life is hectic. 📍 Join the FREE Facebook Group & Training: Busy Women Strong Habits📲 Track Your Steps & Earn Rewards: WeWard App - code: ResoluteWoodpecker7495📸 Follow me on Instagram for daily tips & motivation: @coach.knica.lee If this episode resonated with you, share it with a friend who needs to hear it! And don’t forget to tag me on Instagram so I can cheer you on.

    43 分钟

  4. 3月3日

    NEAT vs EAT for Fat Loss

    Workouts are great, but did you know most of your daily calorie burn comes from movement outside of the gym? In this short and to-the-point episode, I’m breaking down the difference between NEAT (Non-Exercise Activity Thermogenesis) and EAT (Exercise Activity Thermogenesis)—and why NEAT is the real game-changer for fat loss. You’ll learn:✅ Why relying on workouts alone isn’t enough for sustainable fat loss✅ How to increase NEAT in simple, effective ways✅ The small daily habits that make a BIG difference If you’ve been struggling with fat loss despite training hard, this episode is for you! And if you want deeper coaching, accountability, and support in making movement a lasting habit, join us in our free Facebook community Busy Women, Strong Habits to find out when we launch the next round of The Challenge That Lasts. Inside the challenge you’ll get access to our full training on NEAT vs. EAT and personalized strategies to help you move more effortlessly.

    22 分钟

  5. 2月24日

    Why You're Not Seeing Results (Its Not Your Hormones)

    Have you been feeling stuck in your weight loss journey, convinced that your hormones are to blame? While hormones can play a role, they are not the reason most women struggle to see results. In this episode, I break down the real reasons why fat loss feels slow (or nonexistent) and what you can do to actually start seeing progress. You’ll learn:✅ Why you might be eating more than you think (even if you feel like you're being 'good')✅ The role of protein, strength training, and daily movement in fat loss✅ How poor sleep and stress could be working against you✅ When hormones do matter (and what to do if they’re a factor)✅ Why consistency over time—not quick fixes—makes all the difference Ready to stop spinning your wheels and get the support you need? 👊 Join "The Challenge That Lasts"—our ongoing membership designed to keep you accountable & consistent! Sign up here 💬 Come hang out in our free Facebook community, Busy Women Strong Habits, where we share tips, motivation, and support to help you stay on track! Join here If this episode helped you, take a screenshot and share it to your IG story! Tag me so I can say thank you! 🙌 📲 Connect with me on Instagram

    50 分钟

  6. 2月17日

    The Challenge That Lasts

    Are you tired of short-term challenges that leave you wondering what’s next once they’re over? Do you struggle with consistency and find yourself starting over every few months? If so, The Challenge That Lasts is exactly what you need! In this episode, I’m breaking down why traditional challenges fail to create lasting results and how this membership is different. With habit-based coaching, monthly macro adjustments, a supportive community, and gamification (hello, $200-$500 prizes!), this is the challenge that never leaves you lost once it’s over. You’ll learn: 🔥 The biggest problems with short-term challenges 🔥 Why gamification and accountability make the difference 🔥 How to build consistency without burnout 🔥 Who this membership is perfect for 🔥 How you can finally make sustainable progress If you’re ready to ditch the all-or-nothing cycle and stay consistent for good, join The Challenge That Lasts today! Doors open TODAY Monday, February 17th, and we kick things off on March 1st. 👉 Join here

    34 分钟

  7. 2月10日

    Managing Anxiety and Time as Moms and Business Owners with Brooke Wiitanen

    In this episode, I’m joined by my partner coach for the 4-week challenge, Brooke, a health and fitness coach certified in hormone health and a prenatal-postnatal specialist, as well as a mom of two. We dive into real, honest conversations about managing anxiety and balancing the demands of motherhood and entrepreneurship. Brooke shares her personal strategies for coping with stress, setting boundaries, and prioritizing self-care amidst the chaos. Plus, we give you an inside look at our 4-week challenge and how it can help you build sustainable health habits. Follow@brookewii_fiton Instagram

    37 分钟

  8. 2月3日

    The Missing Key in Your Fitness Journey: Understanding Nuance

    Have you ever felt completely overwhelmed by conflicting fitness advice? One day, you hear that cardio is bad for muscle gain, and the next, someone says you must run for fat loss. Some say tracking macros is essential, while others claim it’s obsessive. The problem? A lack of nuance. In this episode, I dive into why understanding nuance is the key to making confident, informed decisions about your health and fitness. I’ll share how I didn’t even know the meaning of "nuance" until a few years ago when I started following a coach who opened my eyes to the messy middle. I’ll also break down real-life examples—like tracking food, protein intake, and exercise—so you can learn how to navigate the gray areas of fitness with more clarity and less stress. If you’ve ever struggled with all-or-nothing thinking and felt confused by mixed messages in the health space, this episode is for you! Tune in to learn how to ditch extremes and build a sustainable, confident approach to your goals. ✨ Let’s connect! 📩 DM me on Instagram/Facebook and tell me: Where do you struggle with nuance in your health journey? 🔗 Links to Insta, FB, & more!!

    36 分钟
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The health and wellness podcast to help you find a sustainably healthy lifestyle that fits you! There is not a one size fits all approach to reaching health & fitness goals, so tune in for some inspiration and education that I’ve learned over the past 10 years of my health journey.

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