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:

Prenatal & Postpartum Fitness with GGS Certified Fitness and Nutrition Coach, Sara Pascale Jan 11, 2022

Show notes

In This Episode, You Will Learn:

All about pre and post natal fitness, nutrition, and health.
The biggest misconceptions around pregnancy and postpartum.
How to train and strengthen your body during pregnancy.
How to build your body back up and what to expect from your body postpartum.

Resources + Links:

Connect with Sara on Instagram | @trinitysara

Check out The Soul of Shame by Curt Thompson

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

https://thefitnessproject.us/foundations-for-a-fit-life/

……………………………

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:

Are you worried about your health during your pregnancy? Our guest today is Sara Pascale, pre and post natal fitness and health guru, and she's here to take those worries away! This episode, you'll learn all about fitness, health, and nutrition for your pregnancy and postpartum seasons. If you're preparing for little ones of your own but want to stay conscious of your health during pregnancy, we've got you covered. We'll be debunking common misconceptions surrounding pregnancy and postpartum before diving into the exercises and training tips you should know about. Find out how you can start creating a healthier you for a healthier pregnancy!

01:25 Meet guest Sara Pascale, personal trainer and nutrition coach!

03:30 When did you start focusing on fitness and health?

06:50 What was your approach to your first pregnancy?

11:50 What was the biggest thing you learned about fitness between your first and your fourth pregnancy?

13:40 How about nutrition?

15:55 What is gestational diabetes and preeclampsia?

17:45 What is the usual range of weight gain during pregnancy?

21:20 The nutritional mindset of "eating for two".

22:35 What are common misconceptions surrounding pregnancy?

26:05 How do you suggest someone approach and prepare for pregnancy?

29:25 The best exercises to strengthen your body.

32:20 Are there limits around pregnancy?

37:20 What are some misconceptions around postpartum?

42:40 Where does the six week idea come from?

44:00 What should someone expect from their body postpartum?

46:55 Dealing with body image during pregnancy.

50:05 How do you empower other women?

54:20 What would you suggest someone say or do to support their partner going through pregnancy?

54:50 What is your favorite book?

55:05 What is your paradise?

55:35 What is one piece of advice you would give to yourself 10 years from now?

56:45 What do you need to do to conquer your day?

Goals > Resolutions : use this simplified framework to set your personal and professional goals for 2022 Jan 04, 2022

Show notes

In This Episode, You Will Learn:

How to approach the New Year and make it your own.
Tips for setting meaningful, realistic goals.
How to achieve and pursue your New Years goals.

Resources + Links:

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

https://thefitnessproject.us/foundations-for-a-fit-life/

……………………………

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:

Are you ready to make the New Year your own? Today, Brian and Lindsey are sharing the best ways to set goals, find intentions, and forge your path onwards! Have you struggled with setting resolutions before? Or maybe you've been unable to keep to your goals in the past? After this episode, you'll have the skills and the know-how to create meaningful and achievable goals, so you can finally reach the improvement and growth you want to see. This episode, we're not only conquering the day - it's time to conquer the year!

01:40 How should you approach the New Year?

03:30 What is the point of setting a goal?

05:50 Finding a focus point.

09:25 How to prioritize what is most important to you.

12:10 What are the five aspects of life you can improve on?

14:00 How can you start setting realistic targets?

16:15 Discovering your "why".

19:20 How to create your path.

21:45 What is the power behind writing your goals down?

23:00 How to achieve your New Years goals.

How this Full Time Paralegal and Law Student Lost 35lbs & Loved Herself Back to Life with TFP Client Delaina McCarthy Dec 28, 2021

Show notes

In This Episode, You Will Learn:

Ways to build trust with yourself and set boundaries with others.
Tips to start your health and fitness journey when you have limited time.
The power of prioritizing yourself.

Resources + Links:

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

https://thefitnessproject.us/foundations-for-a-fit-life/

……………………………

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:

Think of a time you accomplished a goal that was special to you! How did it feel? In this episode, we're so excited to introduce you to Full-time paralegal, part-time law student, Taylor Swift Fan, and The Fitness Project client Delaina McCarthy! As we listen to Delaina share her story, and the special milestones she's conquered so far on her journey, you can't help but feel a piece of the joy and hope she has along the way. As someone who struggled with approaching health and fitness powered by a negative self image, Delaina shares how she has not only gained her own trust and respect, but truly loved herself back to life by showing up for herself. There are so many takeaways as we learn how Delaina has made a game of challenging herself in the best way, and ways we can all love ourselves from the mindset out.

03:15 How do you feel about your progress, and those photos being shared on social media?

05:00 How has your mindset changed along with your physical transformation?

08:00 What was your starting point when you began working with us?

15:20 Learning to trust yourself and be mindful of your nutrition.

21:15 What was the moment you realized you had gained trust in yourself?

27:00 How did you set boundaries for yourself and people in your life as you've added healthy habits into your lifestyle?

31:15 Ways to stick to the healthy habits you're adding into your life.

35:20 What has been the most joyful moment in your journey so far?

41:00 What has helped you be successful and stick to your goals this time around?

44:30 Advice for starting a health and fitness journey when you have limited time.

48:00 The power of prioritizing yourself.

50:00 What is a book that has changed your life?

52:30 If you could do anything you wanted for a day, what would you do?

54:15 What do you need in order to conquer your day?

The Art of Presentness Dec 21, 2021

Show notes

In This Episode, You Will Learn:

Five actionable tips to help you master the art of presentness.
What being present can do for you and your quality of life.
Finding and practicing focus and gratitude.

Resources + Links:

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

https://thefitnessproject.us/foundations-for-a-fit-life/

……………………………

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 is the best present? Being present! Today, Brian and Lindsey are sharing five tips to help you stay present during this holiday season! If you've ever found yourself turning to distractions or losing focus around this time of year, then we're here to help you connect back to the now. Find out how to make meaningful changes in your life, lessen anxiety and stress, and create genuine and lasting memories, all by mastering the art of presentness. This holiday, the real gift is in the present, so let's go and find it!

01:25 What is invaluable to the quality of your life?

03:05 How does being present eliminate our problems?

07:00 What causes burnout after the holidays?

09:35 Setting yourself to become present.

13:00 How does setting your focus help you?

16:15 Finding appreciation in things as they are.

19:00 Choosing to be a gift.

24:15 How does being present tie to your health and fitness?

25:05 Removing technology as a distraction.

26:30 How can we connect to the now?

Tangible Tools Guaranteed to Boost Your Mental Health with Psychiatrist and Brain Health Coach, Dr. Nadia Bening Dec 14, 2021

Show notes

In This Episode, You Will Learn:

All the things you need to know to boost your mental health and wellbeing.
Practices to optimize your brain's health.
The unconventional methods you can take for better results.

Resources + Links:

Check out the Get Psyched program! | https://getpsychedcoaching.com/

The Law of Attraction by Esther Hicks and Jerry Hicks

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

https://thefitnessproject.us/foundations-for-a-fit-life/

……………………………

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:

A healthier you starts with a healthier brain! Our guest for today's episode is psychiatrist Dr. Nadia Bening, here to divulge her wisdom on brain health, mental health, depression and anxiety, and much, much more! If you've been struggling to make progress with conventional methods, we may have the answers you need for long term results! What are the steps you can take to optimize your emotional wellbeing? How can you avoid getting stuck? What are helpful practices and tools for a healthy mindset? Find out what you can do to boost your vibrations and nurture your brain, so you can empower your best you!

01:35 Meet certified psychiatrist and brain health coach, Dr. Nadia Bening!

04:00 What is brain health and how does it affect someone's mental health?

06:45 How does the physical impact the mental and vice versa?

08:00 What does optimal brain health look like?

10:45 The difference between feeling depressed and being depressed.

13:30 How do many people end up fitting the criterion for depression?

15:55 How do you find the right problem to solve?

17:55 Can you change neural pathways?

20:15 What is a neural pathway and what does it control?

23:50 When someone is stuck, what can they do to break out of it?

27:25 How to avoid a dip in the cycle.

31:05 How does someone handle discomfort?

34:35 What are some practices people can do to optimize their mental and brain health?

40:05 The influence of technology on our mentality.

44:15 What is your process of helping people find peace?

48:20 What is the Get Psyched program?

50:05 The top three tools for brain health.

52:35 What has been the book you've gotten the most value out of?

54:20 What is your ideal day?

55:00 What do you need to do in order to conquer your day?

3 Secrets to Surviving the Holidays STRESS-FREE Dec 07, 2021

Show notes

In This Episode, You Will Learn:

How to feel your best throughout the holidays and into the New Year!
Ways you can set and keep boundaries.
How to practice gratitude and be present.

Resources + Links:

Check out Episode 5 mentioned in todays episode:

How to Use Love Languages to Boost the Health of Your Relationships

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

https://thefitnessproject.us/foundations-for-a-fit-life/

……………………………

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 holidays can easily become synonymous with the word "more". More social engagements, more food, more gifts, making memories, and sometimes with that...more stress. We're here to not only tell you that it's possible to ditch stress during the holiday season, but HOW you can do it! We're sharing 3 ways you can be intentional about how you show up during the holidays in a way that protects your energy, boundaries, and helps you soak in all the wonderful things of the season. We hope you are able to take these 3 things with you during the holidays!

01:40 How can I feel my best during the holidays and into the new year?

04:30 The goal is to feel excited, energized, and passionate about going into the new year.

07:00 What does it look like to take space for yourself?

10:15 How taking time for yourself will benefit every area of your life!

13:15 What is holding you back from setting boundaries?

17:00 Keeping your boundaries after you have set them.

21:40 How can I communicate effectively with those that push my boundaries?

23:20 What the holiday season is about to us!

25:00 Celebrating the season beyond gifts.

26:30 How do you FEEL gratitude?

Becoming Ultra: Running, Mental Health, and the Art of Discipline with Professional Athlete and Running Coach, Mark Bottenhorn Nov 30, 2021

Show notes

In This Episode, You Will Learn:

Letting go of ego and changing your identity.
Finding a healthy balance for your competitive mindset.
How to properly train as a runner and avoid mistakes/injuries.
The importance of taking care of and talking about mental health, especially as athletes.
Managing your discipline, focus, and life.

Resources + Links:

Connect with Mark on Instagram | @bottenhornrunning

Find out more at markbottenhorn.com and runstrongtc.com

Finding Ultra by Rich Roll

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

https://thefitnessproject.us/foundations-for-a-fit-life/

……………………………

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's better than being you? Being an ultra-you! This episode, we're joined by the awesome ultra-endurance athlete, coach, and family man: Mark Bottenhorn! As an ultra-endurance athlete, he has insightful lessons to dive into about competitiveness, identity, and discipline. He then opens up about his journey with mental health, and the importance of bringing awareness to it within our community. And that's not all, as he also shares the professional advice and technical know-how you'll need to take you one step closer to success! So, are you ready to take yourself to the next level?

01:30 Joining us is ultra-endurance athlete and coach, Mark Bottenhorn!

03:00 How did your process of becoming an ultra-endurance athlete begin?

04:50 What was your headspace like during your first race?

06:15 What was the sticking point for you?

07:25 What is the longest race you have run?

08:20 What has been the greatest lesson you've learned from these races?

10:30 After you realized that, what did you do to change?

13:15 Changing the way you view your identity.

16:30 How did you build up a deep bond within your community?

20:25 Balancing the competitive mindset.

22:25 What advice would you give to people who feel guilty or are afraid to compete?

25:35 What do you think is the defining characteristic of a successful athlete?

26:50 What are some of the biggest mistakes you see beginner runners make?

28:40 The best ways to stay injury free.

32:25 The issue with the "no pain, no gain" mentality.

34:05 What has been your journey with mental health?

38:30 What made you want to share your journey with depression and anxiety?

39:40 How do you manage life, both mentally and tactically?

42:55 How do you manage your focus?

47:00 What is one book that has had the greatest impact on you?

47:45 What is your ideal day?

48:20 What do you need to do to conquer your day?

How to enjoy the holidays without losing sight of your goals and well being. Nov 23, 2021

Show notes

In This Episode, You Will Learn:

How to keep consistent and focused during the holidays.
The principles of essentialism, and how it can help you through the season.
How you can let yourself enjoy holiday meals free of guilt, stress, or worry.

Resources + Links:

Essentialism: The Disciplined Pursuit of Less by Greg McKeown

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

https://thefitnessproject.us/foundations-for-a-fit-life/

……………………………

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:

Don't fear the end of the year! In this episode, Brian and Lindsey are here to help prepare you for the upcoming season. Just because it's the most wonderful time of the year doesn't mean you have to lose focus on your goals. We'll show you how to stay consistent during the holidays so you can end with strong momentum into the New Year! This episode is full of the key tips you need to know so you can approach the holidays and all the temptations it brings. From essentialism to equations for quality of life, we've got you covered! So go out and conquer this holiday!

01:25 How to keep consistent through the holidays!

04:15 What should you be focusing on during the holidays?

06:55 What is the 80/20 principle?

08:45 What is essentialism, and how can it be applied to this season?

12:25 Figuring out the equation for quality of life.

15:15 What is the most important thing to do on a weekly basis?

17:30 How should you approach the "day of"?

20:00 What can you do to enjoy your holiday meals without stress or worry?

22:05 Leave room for dessert!

How to make quick, effective decisions as a leader, avoid burnout, and handle high-pressure scenarios with Executive Coach and Sound Healer, Samantha Harper Nov 16, 2021

Show notes

In This Episode, You Will Learn:

The benefits of allowing personal growth and change to occur in your life
All about burnout - the most common causes and how to identify, avoid, and overcome it
How to shift back onto the right path after recovering from burnout
What energy budgeting means and how it can prevent future burnout
The power of sound healing and what it can do for you

Resources + Links:

Connect with Sam on Instagram | @sam_e_pants

Find out more about Sam's sound healing membership | https://www.samanthaharper.com/

The Body Keeps the Score by Bessel Van der Kolk

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

https://thefitnessproject.us/foundations-for-a-fit-life/

……………………………

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:

Who's ready to throw out the burnout once and for all!? Our creatively unique guest this episode is Samantha Harper, executive coach and sound healer. She's ready to spill everything she knows about change, healing, energy, and our most pressing topic for today: burnout. What causes it? How can we become aware of it? And, ultimately, what can we do to overcome and recover from it? Our talk then goes deeper into self-rejuvenation, sound healing, and energetic budgeting, so we can learn how to master our bodies, minds, and souls. Find out how to manifest your truth and get back to conquering your day!

01:05 Introducing creative sound healer and executive leadership coach, Samantha Harper!

04:00 What does "I rise, you rise" mean to you?

05:20 How can we attract supportive people into our lives?

07:00 What is an ego death and shadow work?

09:20 How does your unique background affect your current work?

12:50 What was the biggest barrier you had to face during your transition period?

15:10 What are the most common reasons for burnout?

18:35 How do you make an identity shift?

20:25 What are the positive changes that come from personal growth?

22:55 How to become more aware of oncoming burnout.

25:35 How would you approach someone who feels overwhelmed and unable to let go?

28:00 What causes a person to buy into that new belief?

30:15 If someone is already burnt out, what can they do to rejuvenate themselves?

33:55 How can we start moving down the correct path?

37:05 Ways to prevent future burnout with energetic budgeting.

40:25 What other modalities do you use to help people tap into their intuition?

43:00 How do humans hold and carry energy?

44:55 What is sound healing?

48:15 The power of speaking out loud.

49:40 What advice do you have for someone who reaches another sticking point?

51:35 The greatest breakthrough Sam has seen.

54:55 What is one book that has changed your life?

55:20 What is your personal paradise?

56:05 What do you need to conquer your day?

Mastering Commitment | The 3 You's of Consistency Nov 09, 2021

Show notes

In This Episode, You Will Learn:

How to commit fully to yourself and your future

What the 3 "you's" of commitment and consistency are

What are the limiting beliefs that can hold you back from making progress

Resources + Links:

Check out Dash for Hope 5K: https://runsignup.com/Race/TX/Dallas/DashforHOPEVirtual5K ,

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

https://thefitnessproject.us/foundations-for-a-fit-life/

……………………………

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:

Ready for a lifetime of commitment? It's not as scary nor impossible as you may think! Brian's solo episode this week delves into the crucial topic of commitment: what should we be committed to and how can we achieve it? You'll learn how the "past you" and the "future you" impact the present you's commitment. Then we're sharing what it takes to reach consistency in your everyday life, so you can stay committed to each and every goal you have. Moreover, we tackle what can be stopping you from making progress and how you can overcome it. We have everything you need to know for you to keep going down your path to ultimate commitment!

01:05 Finding commitment to yourself.

03:45 Are we selfish beings?

07:30 The past you.

12:35 What caused you to not succeed in the past?

13:45 The future you.

17:15 Ways to create a positive future for yourself.

19:40 The limiting beliefs that hold you back.

22:40 What should you do if you fall back into old habits?

26:30 What does the future you need?