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:

The Power of BELIEF in Attaining Your Goals Mar 07, 2023

Show notes

In This Episode, You Will Learn:

How our beliefs shape our actions and lead to results.
Empowering beliefs versus disempowering beliefs.
Four key steps to help you identify limiting beliefs and condition new ones.

Resources + Links:

Check us out on YouTube!

https://youtu.be/pbm-iEi_dWE

Make 2023 the LAST year you set WEIGHT LOSS as a goal!

https://fitnessproject.kartra.com/page/2023TFPlivetraining

Check out our client transformations!

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

Join us in our Facebook community | Conquer the Day Facebook Group

Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Rago

Instagram | @raygobomb

Facebook | @lindseyrago

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Show Notes:

WELCOME TO CONQUER THE DAY, the podcast for all things fitness, health, and personal growth. This is EPISODE #100!!!

On this special MILESTONE episode of CTD, we are giving away $200 to YOU for being such a beautiful supporter and family members here at CTD. All you have to do to enter Episode #100's giveaway is subscribe to Conquer the Day and leave us a review on Apple Podcasts, Click HERE to do so:

https://podcasts.apple.com/us/podcast/conquer-the-day/id1562890786

For BONUS entries, you can... 1. Subscribe to us here on Youtube (gives #1 bonus entry)

2. Share this podcast on social media and tag us at

@thefitnessprojectco

Winners will be selected on March 21 in Episode #102. Winner will have the choice of having us donate to the $200 to their charity of choice or sending them an Amazon gift card. Stay tuned and share away!

Want to learn more about how we can help you create a healthy lifestyle that lets you feel and BE at your best? Click here: https://thefitnessproject.us/

Want more free content that is tailored to business owners and professionals like you?

Join our Free Facebook Group for Business Owners and High-Level Professionals looking to restore their energy and build a fit lifestyle here: https://www.facebook.com/groups/energizedownersecrets

You won't believe what you can achieve! For our 100th episode, we're celebrating by covering all you need to know about your beliefs: What are they and how do they affect us? How can they empower us or disempower us? How can we change them to get more results? You'll learn four steps to identifying limiting beliefs and conditioning new ones that will help you progress forward. Take back your power to conquer the day by building beliefs that serve you!

01:30 How are we celebrating our 100th episode?

05:50 What was something you used to believe was impossible that turned possible?

08:30 What is a belief? What is it not?

12:00 What are our empowering beliefs?

16:30 How do our beliefs manifest?

21:10 Taking inventory of your beliefs.

23:05 How can you challenge a belief?

24:15 What should you ask yourself?

26:35 How do you condition new beliefs?

29:50 How can you build beliefs that will help you progress?

Improving Your Pelvic Health: Eliminate Incontinence, Heal Sexual Dysfunction and Alleviate the Impacts of Aging with PT, DPT, and OCS Brooke Miller Feb 28, 2023

Show notes

In This Episode, You Will Learn:

How to improve your pelvic health to improve your overall health and wellness.
The benefits of focusing on your pelvic health.
Defining the pelvic floor: how to strengthen and assess it on your own.

Resources + Links:

Connect with Brooke on Instagram | @dr_brookemiller

Follow PeakRx Therapy on Instagram | @peakrx

Harry Potter Series by JK Rowling

Make 2023 the LAST year you set WEIGHT LOSS as a goal!

https://fitnessproject.kartra.com/page/2023TFPlivetraining

Check out our client transformations!

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

Join us in our Facebook community | Conquer the Day Facebook Group

Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Rago

Instagram | @raygobomb

Facebook | @lindseyrago

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Show Notes:

What do constipation, erectile dysfunction, and bloating all have in common? They're all connected to one important thing we tend to overlook: your pelvic health! Today, we're learning all about pelvic health with Brooke Miller, owner of PeakRx Therapy, a performance ortho-pelvic physical therapy clinic! Brooke is an orthopedic clinical specialist with a background in personal training, who now helps her clients discover and take care of their pelvic floor for better performance and wellbeing. In this episode, you'll learn about the benefits of improving your pelvic health, how to self-assess your pelvic floor, understand what the natural seasons of pelvic health looks like for men and women, and even more! Find out how you can take better care of your whole body starting from your pelvis!

01:15 Introducing Brooke Miller, the owner of PeakRx Therapy, a performance ortho-pelvic physical therapy clinic!

02:45 What are the benefits of focusing on pelvic health?

06:15 What does pelvic health encompass?

07:30 Unpacking the pelvic floor.

09:50 How do you assess it?

13:25 What is your role as a physical therapist in improving someone's pelvic floor?

16:50 How can someone self-assess?

20:45 What are sexual health indicators for females?

24:20 Seasons of pelvic health.

29:00 How can pregnant women approach training?

32:35 How can you strengthen yourself during pregnancy?

34:25 What exercises should you avoid?

36:35 How would you change the approach to postpartum?

40:20 What made you shift from orthopedics to pelvic health?

43:20 What has been your experience with MS?

45:50 Why is it important to be proactive in our lives?

51:15 What is your favorite book?

51:55 What is one question everyone should ask themselves?

52:40 What is one habit you need to conquer your day?

Save Your Joints! How to Improve Mobility, Strength and Flexibility so you can MOVE WITH EASE with Diego Diaz Feb 21, 2023

Show notes

In This Episode, You Will Learn:

Specific things you can implement in just a few minutes per day to optimize your body and have a better quality of life!

Why breathing through your nose is so important!

Resources + Links:

Follow Diego on Instagram @ascention_strength26

Check out this book mentioned in the episode:

Tribe by Sebastian Junger

Make 2023 the LAST year you set WEIGHT LOSS as a goal!

https://fitnessproject.kartra.com/page/2023TFPlivetraining

Check out our client transformations!

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

Join us in our Facebook community | Conquer the Day Facebook Group

Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Rago

Instagram | @raygobomb

Facebook | @lindseyrago

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Show Notes:

Get ready to nerd out with us over how amazing our bodies are! In this episode, we're joined by trainer, mobility expert, and owner of Ascension Strength, Diego Diaz! If you are wanting to know how to optimize your body, avoid injury, and increase your quality of life, there are so many takeaways in this conversation! We chat with Diego about why stretching and doing mobility exercises are so important and what they do for our bodies in today's sedentary world. Tune in for some specific exercises and practices you can implement in just a few minutes a day to see major results in your life as those actions compound!

01:30 Meet our friend and owner of Ascension Strength, Diego Diaz!

03:15 Fitness is so much more than the aesthetic, how does mobility impact daily life?

06:40 What are the most common injuries you see?

09:30 Common movement patterns we should all be able to move through.

16:15 What can I do to begin to improve my mobility?

19:00 Barriers to work through mentally to incorporate mobility exercises.

24:00 Ways to improve facia's flexibility.

29:30 What should I do to prime my body for specific exercises?

34:15 For those that are hyper flexible, how do I strengthen my joints to avoid injury?

37:40 The power of strengthening muscles you don't repetitively use in your daily life.

43:00 Two things to do to avoid injury in the gym.

47:15 What is ONE thing everyone should do to function optimally?

50:00 What is an overarching lesson of being involved in so many different disciplines in fitness?

51:50 What is one action or habit you do to conquer your day?

Struggling with Consistency? Use These 2 Tools to Build Healthy Habits that Stick Feb 14, 2023

Show notes

In This Episode, You Will Learn:

Your results and the life you have now are a product of your habits.

How to choose the top area of your life you should focus on mastering consistency in.

2 principles that will help you build healthy habits!

Resources + Links:

Make 2023 the LAST year you set WEIGHT LOSS as a goal!

https://fitnessproject.kartra.com/page/2023TFPlivetraining

Check out our client transformations!

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

Join us in our Facebook community | Conquer the Day Facebook Group

Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Rago

Instagram | @raygobomb

Facebook | @lindseyrago

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Show Notes:

Ever feel overwhelmed with everything you want to improve in your life? In this episode, we're sharing 2 principles to help you ditch overwhelm and create solid consistent habits that stick! We've all had days where something goes wrong and it ends up impacting the whole rest of your day in a negative way. The good news is we can intentionally create actions to start our day that will have that domino effect in a positive direction! We're sharing the keystone habits we start our day with to win the day, and make it fun and rewarding to stack those wins day after day! We'd love to hear from you! Shoot us a DM on instagram with your keystone habit you will start implementing in your day!

02:00 How am I showing up in my daily life to be who I want to be?

03:15 What are the top 2 or 3 things you want to be more consistent with?

08:00 Why it's important to let go of "all or nothing" mentality.

12:15 How to create a keystone habit!

15:00 Examples of keystone habits that will help you reach your goals.

21:00 How are you making your habits more enticing and enjoyable?

23:30 Ways to attach new habits you want to create, with current ones you are already doing!

How Beginners and Busy People Can Master CONSISTENCY and Tap Back into Their Inner Athlete Again with Chris Braley Feb 07, 2023

Show notes

In This Episode, You Will Learn:

How to tap into pain as a powerful motivator, and fall in love with the process!Ways to stop making excuses and master consistency!

Resources + Links:

Connect with Chris

Instagram @_b3fitness

Website https://bodybybraley.com/

Make 2023 the LAST year you set WEIGHT LOSS as a goal!

https://fitnessproject.kartra.com/page/2023TFPlivetraining

Check out our client transformations!

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

Join us in our Facebook community | Conquer the Day Facebook Group

Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Rago

Instagram | @raygobomb

Facebook | @lindseyrago

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Show Notes:

The benefits of working on your strength go far beyond the gym! We're chatting with the owner of B3 Fitness, Chris Braley! Chris shares so many gems in this episode from the power of habit stacking and collecting wins, to how to navigate the edge of making sure you're bringing intensity to your workouts safely! Ultimately the goal is to gain strength in and out of the weight room, and in this episode, we're sharing how you can tap back into your inner athlete that is physically and mentally on their game! Optimizing your results so you can conquer your day, and conquer your life!

02:00 How have sports shaped you growing up?

04:30 What took you from childhood athlete to being a great athlete as an adult?08:40 The power of habit stacking.

12:00 Stop making excuses and fall in love with the process.

17:15 Pain and vanity can be powerful motivators to make change.

23:20 How do you teach clients to safely push their limits with their workouts?

27:30 What common mistakes do you see people make when they're pushing themselves?

33:15 How to optimize your results in the gym.

37:40 Advice for people who are struggling to get back into taking care of their health.

40:00 What is the value of being strong?

41:30 What is a book that has changed your life?

42:20 What did you do to better yourself today?

43:00 What do you need to do in order to conquer your day?

How to Defeat Procrastination and Overwhelm Jan 31, 2023

Show notes

In This Episode, You Will Learn:

A simple 3 step framework to get UNSTUCK, defeat procrastination and overcome overwhelm.

Resources + Links:

Make 2023 the LAST year you set WEIGHT LOSS as a goal!

https://fitnessproject.kartra.com/page/2023TFPlivetraining

Check out our client transformations!

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

Join us in our Facebook community | Conquer the Day Facebook Group

Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Rago

Instagram | @raygobomb

Facebook | @lindseyrago

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Show Notes:

What are you procrastinating right now that would move you towards the results you want to see in your life? We all know that feeling of being "stuck". In this episode, we're sharing a simple 3 step framework to change the habit to procrastinate and allow overwhelm to get the best of you. This 3 step framework applies to everything in life from your health and finances, to relationships! Tune in for an example of how a client of ours is applying these tools to quit smoking, and how you can choose actions that give you the results you want!

02:00 The power of taking ownership of each of our decisions.

05:15 How to use the RPM method to break patterns and reset!

07:00 What is the result you want to produce?

09:20 What is the purpose or meaning behind what you want to do?

11:00 The power of asking yourself what action you need to take today.

15:00 How a client is changing old patterns to quit smoking.

Improving Your Relationship with Food Jan 24, 2023

Show notes

In This Episode, You Will Learn:

How to improve your relationship with food.
What a healthy versus unhealthy relationship with food looks like.
Practical steps you need to change your habits and reach your goals.

Resources + Links:

Make 2023 the LAST year you set WEIGHT LOSS as a goal!

https://fitnessproject.kartra.com/page/2023TFPlivetraining

Check out our client transformations!

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

Join us in our Facebook community | Conquer the Day Facebook Group

Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Rago

Instagram | @raygobomb

Facebook | @lindseyrago

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Show Notes:

Do you want to improve your relationship with the food you eat? In this week's episode, we want to focus on the relationships we have with food and how you can start engaging with your food in a more healthy, positive manner! First, we'll paint the picture of what a healthy relationship with food looks like versus an unhealthy one. Then, we'll share the practical steps you'll need to know to change your habits, take action, and reach your health goals. Like any relationship, the one you have with the things you put in your body is important. So learn how you can improve the way you engage with food to start taking better care of your overall health & nutrition!

01:45 How can you improve your relationship with food?

05:05 What does a healthy and an unhealthy relationship with food look like?

07:00 What self-reflective questions can you ask yourself to discover your current relationship with food?

09:50 What changes did we have to make to our mindsets in relation to food?

14:00 The first step to improving how you engage with food.

16:10 How can you get curious?

20:15 What is mindful eating?

23:10 How should you view the relationship you have with food?

How to Build a Motivated Mindset; 5 Principles to Get and Stay Motivated for all of 2023 Jan 17, 2023

Show notes

In This Episode, You Will Learn:

How to think like a motivated person.

Five principles to building a motivated mindset.

How to chase your goals and find your outcomes.

Resources + Links:

Make 2023 the LAST year you set WEIGHT LOSS as a goal!

https://fitnessproject.kartra.com/page/2023TFPlivetraining

Join us in our Facebook community | Conquer the Day Facebook Group

Check out our client transformations!

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

Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Rago

Instagram | @raygobomb

Facebook | @lindseyrago

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Show Notes:

How do you build a motivated mindset for the future? If you want to learn how to chase your goals, embrace your journey of growth, and think like a motivated person, then this is the episode for you! Today, we'll be going over five important principles that will help you build yourself a motivated mindset that lasts. We'll discuss finding your clarity and commitment, learning from our failures, staying focused, and even more. Start your journey today and master your motivation for tomorrow and beyond!

01:20 What is the distinction between having motivation and having a motivated mindset?

04:35 Why is clarity so important to have?

08:30 What does true commitment look like?

12:45 How can you embrace the journey to the fullest?

15:25 The lessons we learn from failure.

18:40 How do you stay focused?

22:45 What is the value of surrounding yourself with people who you want to be like?

26:00 Who is a motivated person?

How to Adapt, Adjust, Defy Odds and OVERCOME Limitations with Allie Warrell, a Little Person Making a MASSIVE Impact Jan 10, 2023

Show notes

In This Episode, You Will Learn:

The keys to adapting, adjusting, overcoming, and defying the odds.

The mindset you need to help your body grow.

How to fully understand your body, whatever shape or size.

Resources + Links:

Connect with Allie on Instagram | @allieqdub

The Storyteller by Dave Grohl

Make 2023 the LAST year you set WEIGHT LOSS as a goal!

https://fitnessproject.kartra.com/page/2023TFPlivetraining

Join us in our Facebook community | Conquer the Day Facebook Group

Check out our client transformations!

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

Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Rago

Instagram | @raygobomb

Facebook | @lindseyrago

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Show Notes:

How do you embrace your adaptability and defy all odds? Today's special guest is Allison Warrell, a professional bodybuilder with achondroplasia dwarfism and the shortest person to have competed in the NPC! Allie shares her fitness journey and all the mental and physical pivots she made to defy the odds and get to where she is now. During this episode, we'll talk about the power of adaptability, how to develop a mindset of getting your body to grow, the key to finding your inner fire, and more. How do you get in tune and figure out how your body works? What is the best way to learn? How can you rise above your limitations? Maximize your mindset and learn how to adapt, overcome, and conquer your day!

01:35 Meet the master of practical optimism and the shortest person to compete in the NPC, Allie Warrell!

03:35 Where did your motto come from?

05:55 How did you develop your mindset?

09:30 Did you ever receive pushback as you were growing up?

11:45 What do you wish people understood more about your condition?

16:45 What do you love the most about fitness?

17:50 How did you get to the point of bodybuilding?

22:50 How did you feel going from 140 to 100 pounds?

25:30 What adaptations did you make to get your body to grow?

29:15 Figuring out how your body works.

32:30 What are the keys to finding your fire?

36:00 What was your first contest like?

39:50 How can you shift your mindset around asking for help?

44:50 What is the best way to learn?

46:45 What is one book that has changed your life?

48:00 What is your ideal day?

50:20 What is one habit that helps you conquer your day?

51:00 Who are you collabing with?

Want to Focus on Your Health in 2023? 5 Costly Mistakes to Avoid and A NEW Approach to Adopt to Get in Shape & Live a Healthier LIFE in 2023 Jan 03, 2023

Show notes

In This Episode, You Will Learn:

How to (and how not to) approach your fitness goals in 2023.

The tools you need to create your own personalized roadmap for a healthier you.

The old approach versus a NEW approach to achieving health goals.

Resources + Links:

Join in our Goal Setting Seminar for 2023 | https://fitnessproject.kartra.com/page/GoalSetting2023

Join us in our Facebook community | Conquer the Day Facebook Group

Check out our client transformations!

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

Want to lose 10 - 20+ lbs, increase energy and strength WITHOUT having to spend all your time on fitness? APPLY TO WORK WITH US!

Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast

Connect with Lindsey Rago

Instagram | @raygobomb

Facebook | @lindseyrago

Connect with Brian Pickowicz

Instagram | @brianpickowicz

Show Notes:

How do you make 2023 your year for better health, fitness, and wellness? Today, we're helping you kick off the New Year the right way by showing you how to set achievable goals and focus on your health! You'll learn 5 major mistakes to avoid so you can approach your fitness goals in a new and successful way. By the end of this episode, you'll have everything you need to create a personalized roadmap to a healthy lifestyle, build the right habits for sustainability, and keep on progressing to an improved version of you! Follow along and discover what your goals are and how to get there for the new year and beyond!

02:10 How can you set intentions and reflect for the new year?

05:05 How should you approach your fitness goals in 2023?

08:30 What is the difference when you set a clear goal?

10:30 The problem with setting number goals.

14:30 Why do vague targets drain motivation?

18:05 How does the old approach set you up for failure?

20:05 Why should you avoid Googling a diet or meal plan?

23:40 How far can your emotions take you?

24:30 What do you want your healthy lifestyle to look like?

27:30 How do you build the right habits for progress?

32:00 Building your own personalized map.

35:50 How can accountability and your mindset help you commit to the goal?