Conquer The Day - Brian Pickowicz and Lindsey Rago

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**Conquer The Day – Brian Pickowicz and Lindsey Rago**

If you’re an ambitious professional, seeking to better your body, master your mind, and elevate your spirit, Conquer the Day hosted by Brian Pickowicz and Lindsey Rago is the podcast for you.

Brian and Lindsey are seasoned fitness and wellness coaches who help their clients ascend to the next level of their life by building practical, actionable habits into their daily routines.

This podcast brings a raw, open dialogue on the tactics and strategies you need to get incredible results and build a healthy life, while learning to better manage the other areas of life that matter most.

From experts in nutrition, physical fitness, personal growth, mindfulness, and relationship habits Conquer the Day brings on experts from every field to everything you need to live a more active, fulfilling life.

Our mission is to create a weekly experience that gives you a jumpstart, gets you moving and helps you become the leader, you’ve always wanted to be!

Tune in and together, let’s Conquer the Day!

Latest Episodes:

4 Steps to Get Out of A Funk FAST Feb 27, 2024

Show notes

In This Episode, You Will Learn:

Our personal experiences of times we've gotten in a funk and turned it around.

Our 4 step framework to going from down, to feeling your best, back into action!

Resources + Links:

Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets

WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?

-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/

Check out our client transformations:

https://thefitnessproject.us/client-transformations/

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Pickowicz

Instagram | @lindseypickowicz

Facebook | @lindseykatepickowicz

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

Show Notes:

Everyone knows what it feels like to get in a funk, we're here to share our framework to get back to feeling your best. In this episode, we share personal stories of times we've gotten stuck in a rut, and how we've turned things around. Simple changes to your environment and your perspective make all the difference. Implementing these four steps daily will get you feeling motivated and inspired again in no time.

03:45 How to handle a funk and avoid a mental breakdown.

08:00 The quickest way to change your state through physical action and changing environment.

12:45 What is one small win you can accomplish?

17:30 Breaking out of a funk through self-reflection and goal-setting.

21:00 Overcoming a funk through self-reflection and daily actions.

24:15 How does self awareness help you avoid and navigate being in a funk?

3 Key Things to Master to Achieve Peak Performance and Win in 2024 with Danny Eisenbarth, Top Performance Coach at Tony Robbins's, Robbins Research Inc. Feb 20, 2024

Show notes

In this episode, we're joined by performance coach Danny Eisenbarth, diving into the mindset shifts needed to consistently perform at your peak. Danny shares how even top performers can struggle when they don't respect the unpredictability of life and take their focus off their goals. We also learned about the importance of respecting your results and staying disciplined to achieve what you want in life. Tune in for how to take control of your emotional state through your physiology, focus, and language.

Highlights

03:30 Common challenges faced by high performers.

09:15 The power of respecting Results and Overcoming Challenges.

15:00 How does your emotional state affect decision-making and problem-solving?

19:15 How to "control" (aka be intentional) about your emotions, thoughts, and actions.

27:00 The importance of understanding WHY you're doing something vs mindlessly repeating it.

35:15 Ways your physiology impacts how you respond to things, and how to leverage that for your benefit.

41:30 Affirmations for mindset mastery.

46:15 How can I empower myself and break free from societal numbness?

52:00 What is one book that has impacted your life?

Resources + Links:

LinkedIn: @danieleisenbarth

Instagram: @danny_eisenbarth_

WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?

-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/

Check out our client transformations:

https://thefitnessproject.us/client-transformations/

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Pickowicz

Instagram | @lindseypickowicz

Facebook | @lindseykatepickowicz

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

6 Ways to Combat the Symptoms of SAD; How to Overcoming Internal Resistance and Prioritize Your Health in Dark, Cold Winter Months Feb 13, 2024

Show notes

By this time of year, we know it can be hard to shake the winter blues. We're here to share what SAD is, and give six easy habits to combat those winter blues and seasonal affective disorder. Simple things like getting more light exposure, exercise, healthy foods and social connection can completely change your mood. We know winter can be tough, but even small changes like going for a walk outside can make a big difference.

Highlights

01:15 Seasonal affective disorder and its impact on mood, appetite, and sleep.

07:30 Benefits of light exposure and exercise.

13:45 Combating winter blues with healthy habits.

17:30 Mental health habits for winter season.

Resources + Links:

WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?

-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/

Check out our client transformations:

https://thefitnessproject.us/client-transformations/

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Pickowicz

Instagram | @lindseypickowicz

Facebook | @lindseykatepickowicz

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

How to Develop a Fit MINDSET; How Professionals Can Overcome Mental Blocks to Achieve Success in their Fitness Feb 06, 2024

Show notes

Let's dive deep into mindset shifts today - things like letting go of perfectionism and self-criticism, and adopting a growth mindset instead. We gave you tools like focusing on small daily improvements instead of big overnight changes, and using curiosity to get unstuck instead of judgment. Our hope is that you now have a better understanding of how your mindset can help or hinder your goals, and that you're leaving with strategies to start challenging any limiting beliefs that may be holding you back.

Resources + Links:

WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?

-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/

Check out our client transformations:

https://thefitnessproject.us/client-transformations/

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Pickowicz

Instagram | @lindseypickowicz

Facebook | @lindseykatepickowicz

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

Confidence Unleashed: How TFP Client, Kyleigh Manosh's Lost 35lbs and Rebuilt Herself through Consistency and Doing It Afraid Jan 30, 2024

Show notes

Some of the best things in life exist just beyond your fear. In this episode, we sat down with our longtime client Kyleigh Manosh to discuss her incredible transformation working with us. Kyleigh opens up about where she was when she decided to make a change and how far she's come both physically and mentally on her journey. You'll learn about the importance of consistency, challenging yourself in little ways each day, and finding freedom through self-awareness rather than restriction. Listen in as Kyleigh shares some of her biggest breakthrough moments pushing past doubts and limits.

01:00 Does everyone have the ability to go from inactive to loving fitness?

04:00 Struggling with codependency, weight gain, and unfulfillment after divorce.

09:15 How to build momentum towards your health goals.

14:00 What helped you rediscover yourself, your hobbies, and create boundaries again?

18:00 The power of joy and its impact on your physical and mental health.

20:15 How did you create accountability on your fitness journey?

26:45 How to set yourself up to accomplish big goals.

31:30 Weight loss journey, consistency, and self-care.

36:45 How to overcome fear and push past it.

41:45 What is 1 piece of advice you'd give yourself 10 years from now?

Resources + Links:

WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?

-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/

Check out our client transformations:

https://thefitnessproject.us/client-transformations/

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Pickowicz

Instagram | @lindseypickowicz

Facebook | @lindseykatepickowicz

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

Streamlining Fitness: Busy Professional's Guide to 2024 Workouts Jan 23, 2024

Show notes

You don't need a complex plan or hours a day in the gym to reach your fitness goals this year. In this episode, we break down the optimal training blueprint - teaching you exactly how to structure your workouts for maximum effectiveness and efficiency. We chat about the common barriers people face when starting an exercise routine and give you strategies to overcome things like lack of time and internal resistance. You'll gain an actionable plan that fits your lifestyle so you can start seeing results. Now is the time to set your mindset and habits up to conquer your fitness goals!

Highlights

00:45 What barriers are keeping you from exercising regularly?

06:00 How to overcome the barriers that are keeping you from reaching health and fitness goals.

09:45 The optimal training blueprint for fitness goals.

13:30 Functional training and progressive overload in the gym.

19:30 The fitness routine even the busiest person can implement.

Resources + Links:

Get Your FREE 2-Day Full Body Workout here!

WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?

-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/

Check out our client transformations:

https://thefitnessproject.us/client-transformations/

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Pickowicz

Instagram | @lindseypickowicz

Facebook | @lindseykatepickowicz

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

Mastering Nutrition for Busy Professionals: A 2024 Guide Jan 16, 2024

Show notes

Optimizing your nutrition in 2024 doesn't have to be complicated. In this episode, we're going to dive into the practical strategies you need to know to feel confident in your eating habits this year. We'll cover things like understanding calorie deficits, eating more whole foods and protein, and how to take ownership of your environment. Our goal is to cut through all the noise and give you actionable tips you can implement today to see real progress. We can't wait for you to tune in and get all the nutrition knowledge you need to make this your best year yet!

Highlights

05:45 Emotional eating and nutrition knowledge gap.

08:30 Nutrition misconceptions and how to actually make progress.

14:00 Weight loss strategies, including calorie deficit and maintenance level calculation.

18:15 What are the best foods for weight loss and optimal health?

28:15 How to set yourself up for success starting with your environment.

32:00 Creating healthy habits as a busy business owner.

Resources + Links:

WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?

-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/

Check out our client transformations:

https://thefitnessproject.us/client-transformations/

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Pickowicz

Instagram | @lindseypickowicz

Facebook | @lindseykatepickowicz

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

The Top 3 Things To Avoid to Finally Have a Health & Fitness Routine You Can Stick To in 2024 Jan 02, 2024

Show notes

In This Episode, You Will Learn:

The top 3 things that get in even the most ambitious person's way of successfully reaching health and fitness goals, and what to do differently in 2024.

Resources + Links:

WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?

-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/

Check out our client transformations:

https://thefitnessproject.us/client-transformations/

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Pickowicz

Instagram | @lindseypickowicz

Facebook | @lindseykatepickowicz

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

You are an ambitious business leader that knows how to crush a goal! What about when it comes to your health and fitness? In today's episode we'll be discussing the top three reasons why consistency is so difficult for busy professionals like yourselves. We'll explore why going from zero to 100 isn't sustainable, how stress can derail your progress without you even realizing it, and why it's important to delegate your health goals instead of trying to do it all alone. By identifying these challenges you'll be empowered to make this your year of sticking to a plan that truly works for your lifestyle. We'll also tell you about an exclusive live masterclass we're hosting next week just for business leaders looking to solve the consistency puzzle once and for all.

04:00 The key to balancing work and self-care as a busy professional.

09:15 How having an expert's help significantly increases your chances for success!

12:00 What tasks can I delegate for better business and personal growth?

Want to Set Your 2024 Goals? Use This Mini Goal Setting Workshop To Set Clear, Motivating Goals for 2024 Dec 26, 2023

Show notes

In This Episode, You Will Learn:

Our proven method to crush your 2024 goals.

How to gain clarity and create the roadmap for your best year yet.

Resources + Links:

WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?

-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/

Check out our client transformations:

https://thefitnessproject.us/client-transformations/

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Pickowicz

Instagram | @lindseypickowicz

Facebook | @lindseykatepickowicz

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co

Instagram | @thefitnessprojectco

Show Notes:

Let's set you up for a successful 2024! In this episode, we'll walk through our proven goal setting process to help you gain clarity, motivation and a clear roadmap. We'll guide you in assessing where you're at now, envisioning your ideal future, and identifying the specific actions and identity shifts needed to transform your goals into reality. By the end you'll leave with a personalized plan of attack tailored towards your unique aspirations. We promise this will be the most valuable hour you spend all year designing your best year yet - so grab your notebook and let's get to work!

05:00 How to assess progress in various areas of life.

08:30 The specific goals you need to set to win in 2024.

13:00 Setting realistic fitness goals with actionable steps.

20:00 Mindset and identity shifts you need to finally reach your goals.

25:15 What is your word for 2024?

Longevity Secrets; How to Increase Your Lifespan and Live a High QUALITY Life with ARPN, Belinda Ruiz Dec 19, 2023

Show notes

This week on Conquer the Day, we sat down with longevity expert Belinda Ruiz to discuss how to optimize your health for the long haul. Belinda shared her holistic approach for supporting the body and gave us invaluable insights into managing stress, the importance of quality sleep and nutrition, and using family health history as a guide. You will walk away with practical tools for making small, sustainable lifestyle changes that can pay off for decades to come. Belinda's passion for preventative healthcare and empowering others to take control of their wellness was inspiring. We hope you'll come away feeling motivated to prioritize your health and set yourself up for longevity.

Resources + Links:

WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life?

-- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/

Check out our client transformations:

https://thefitnessproject.us/client-transformations/

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Pickowicz

Instagram | @lindseypickowicz

Facebook | @lindseykatepickowicz

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Connect with The Fitness Project for Inspiring, Healthy Content

Facebook | The Fitness Project Co