Conquer The Day - Brian Pickowicz and Lindsey Rago

Latest Episodes:

Cancer Is Not An Identity: learning to live a more beautiful life with Breast Cancer Recovery Coach, Laura Lummer. Jun 08, 2021

Show notes

How would your life change if you gave yourself more grace and advocated for yourself? In this powerful episode, we are joined by The Breast Cancer Recovery Coach, Laura Lummer. Laura shares her personal experience receiving the news that she had cancer not once, but twice, lessons she has learned along the way, and how it has impacted her desire to help other women navigating their own journeys with breast cancer. With any challenge we face we are empowered to heal and move forward with the help of community, giving yourself grace to feel all the emotions, advocate for yourself, and take action towards what will be most healing and healthy for you. Tune in for ways we can apply true self-love and self-care practices, not underestimating the power of your thoughts, and live a healthy life!

02:00 How can your lifestyle be used as medicine?

04:40 What was going through your mind when you found out you had cancer?

09:00 Having to google breast cancer treatments.

11:30 Learning and accepting that there are no guarantees.

14:00 What did your process look like coming to terms with your disease and working towards recovery?

17:00 The idea of everything going right back to "normal" ended up being one of the biggest pain points.

21:15 How did your health and body change after chemo and the other treatment you went through?

28:00 Coming to terms with the fact that pushing myself and being unkind to myself was not working.

32:00 The tremendous need for continued support post-recovery.

36:40 Hearing "you have cancer" for the second time.

39:00 Ask yourself, what do I need to do today to heal?

40:40 Choosing the treatments that are in alignment with your beliefs and lifestyle.

42:15 How can I advocate for myself and the treatment I feel is best for me?

46:00 Questions to ask to know whether or not something is right for you.

52:15 The power of being part of a supportive community that understands your experience!

53:40 How did you personally come to grips with this new life?

55:00 Writing a letter saying goodbye to your pre-cancer self.

56:20 How can we work through grief and allow ourselves to feel all the emotions that come up?

59:00 Setting expectations that there will be highs and lows as part of the journey is empowering!

01:01:00 What is your advice for someone trying to work through fear and anger on their own journeys?

01:04:00 How the mentality of being a "warrior" is a disservice can invalidate physical and emotional feelings.

01:07:00 What is in your control and what do you want life to look like regardless of your circumstances?

01:09:00 What is the most important or impactful practice to live a healthy life?

01:09:30 What book has had the biggest impact on your life?

01:09:50 What is your personal paradise?

01:10:10 What is something you need to be able to conquer your day?

Check out this book mentioned in the episode:

Radical Remission by Dr. Kelly Turner

Connect with Laura

Instagram | @thebreastcancerrecoverycoach

Facebook Group | The Breast Cancer Recovery Group

Podcast | The Breast Cancer Recovery Coach

Website | thebreastcancerrecoverycoach.com

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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

Facebook | @brianpickowicz

Learn more about us and our programs on our website:

https://thefitnessproject.us/

A 3-Step, Foolproof Process to Break Your Worst Habits Jun 01, 2021

Show notes

What is one habit that if changed would make an impact on your day? What impact would it make on your LIFE? As health and wellness coaches, our hosts Brian and Lindsey help clients day in and day out as they are on the journey of mastering the mind and body. Both Brian and Lindsey share their experiences with habits they have wanted to change, how it's impacted their lives, and how they have been able to simplify that habit-changing process to help others! Tune in and grab their Fit Habit Guide to start the process of changing your mindset, your actions, and habits for good.

01:40 Reviewer of the week!

03:30 Habits are MORE than just what you do.

05:30 Are habits a conscious choice you're making?

07:00 Know these 4 keys to habits!

10:30 What is the reward I'm chasing?

13:00 What causes procrastination?

15:00 Common misconceptions about habits!

19:40 What was your worst habit that got in the way of your personal health and fitness?

22:30 How were you able to break the habit of mindless eating?

26:40 Why do we struggle to be consistent?

30:00 The first step to breaking a bad habit!

33:15 How can I replace a bad habit with a good one?

38:15 Ways to set yourself up to take action!

39:00 4 Traits of creating a habit!

43:00 The breakdown to BREAK your worst habits!

Check out the Fit Habit Guide

https://thefitnessproject58068.ac-page.com/fithabitguide

Read this book mentioned in the episode:

Atomic Habits by James Clear

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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

Facebook | @brianpickowicz

Learn more about us and our programs on our website:

https://thefitnessproject.us/

Losing 212lbs and KEEPING IT OFF with Transformation Coach, Jordan Grahm May 25, 2021

Show notes

What habits add up to changing your life for the better? To accomplish goals you only dream about it starts with having a "why", and vision of the new version of yourself you're working to become. In this episode of Conquer The Day our hosts Brian and Lindsey are chatting with friend and transformation coach Jordan Grahm! Jordan shares his experience from being overweight growing up, to weighing 420 lbs and getting into a car accident that moved him to make big changes in his life. Tune in to hear his story, how he was able to lose 212 lbs, and most importantly the mental shifts that not only helped him transform his life but keep lasting success.

03:15 How did your journey start with health and fitness?

07:00 How Jordan lost 212 lbs in 2 and a half years!

11:00 Mental shifts about food that he now shares with his own clients.

16:00 What was the hardest habit you had to break?

22:40 What helped you truly have a lifestyle change with your nutrition?

27:10 How can you avoid snowballing back into old habits and gaining the weight back?

31:40 How to STOP the self-sabotage.

34:15 Weight loss advice from a coach that has personally lost 212 lbs.

38:40 How did your massive weight loss change other areas of your life?

43:15 What is one accolade that stands out to you?

46:30 The habit that has had the biggest impact on Jordan's life.

47:20 What is required for you to conquer your day?

48:40 One thing to embrace on your own health and fitness journey!

Connect with Jordan Grahm

Instagram | @thefitboss

Facebook | TheFitBoss

Website | thefitboss.net

The YouTube video by bodybuilding.com referenced:

https://www.youtube.com/watch?v=D3nER_Ym-BU

Check out these books mentioned in the episode:

Atomic Habits by James Clear

The Four Agreements by Don Miguel Ruiz

……………………………

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

Facebook | @brianpickowicz

Learn more about us and our programs on our website:

https://thefitnessproject.us/

Top Nutrition Myths to Let Go Of to Lose Weight and Live a Healthier Life May 18, 2021

Show notes

Food is literally a vital part of life! We all need to fuel our bodies every day and yet there is so much confusion about what our bodies actually need. In this episode, we're debunking myths and talking about true nutrition so you can fuel your body, feel energized and create habits that lead to a healthy life! Our hosts, Brian and Lindsey, share their own past misconceptions about nutrition and how their health and fitness journeys have evolved with time and knowledge! Grab a glass of water and tune in, because this episode is full of ways to take consistent steps forward and give your body what it needs so you can conquer your day!

02:00 Review of the week!

04:00 Common misconceptions and questions we get from clients!

06:15 What is FOMO (fear of missing out) adding to the confusion?

08:20 What was the misconception you had to break in order to be healthy?

11:00 Brian's experience with different diets.

14:30 Our thoughts on the Keto diet!

17:00 Are carbs "bad"?

19:00 Is it ok to eat late in the day?

20:50 Our thoughts on meal timing.

26:00 The power of eating whole foods MOST of the time!

27:30 Will taking supplements accelerate my results?

30:30 How can we replace these nutrition misconceptions?

33:00 Calories are key to achieving the results you want!

34:20 How do I calculate how many calories I need to eat?

37:30 Eat these foods!

40:00 How does that food make me feel?

41:40 Whole foods vs raw foods.

44:00 The importance of protein!

45:00 Our tips for drinking enough water!

47:30 How can I make changes to eat better?

48:20 Take this challenge!

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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

Facebook | @brianpickowicz

Learn more about us and our programs on our website:

https://thefitnessproject.us/

Being Strong is Underrated with TFP Coach and CPT Julia Deignan May 11, 2021

Show notes

What if you actually followed those tugs on your heart? What if you pivoted and dug deep when you were faced with a challenge? What if you made the move, tried something new, or set healthy boundaries? Today's guest shares how she has done all of the above! Our hosts Brian and Lindsey are excited to welcome friend and Certified Personal Trainer, Julia Deignan! Julia shares how she fell in love with fitness for the first time working with Lindsey during grad school, moving to New York City to pursue her career as a personal trainer, discovering her love for powerlifting, and adjusting due to the pandemic. It's all about consistent work, and following the "breadcrumbs" of what you feel called to create for yourself along your journey!

03:15 What is your definition of strength?

06:30 How did you get into fitness and lose 40lbs while completing your Master's Degree?

08:40 What were the biggest lessons you learned in discovering your love of fitness?

010:15 What was the duration of time that you lost 40 lbs?

11:00 Do you feel like your discipline with health and fitness helped or hindered you in grad school?

14:00 How did fitness help you move forward when you wanted to quit?

19:15 What did it feel like gaining confidence in having lost weight, and still picking yourself apart?

21:00 What was your "dip" and how did you come out of it?

23:20 How important is your environment to the goals you want to achieve?

25:40 What had to change in your mindset and life in order to set boundaries?

27:30 How did you set boundaries with friends around your health goals?

30:00 How do you know a boundary needs to be set?

35:15 What inspired you to bet on yourself as a coach and move to NYC?

40:00 What was it like interviewing for personal trainer positions in NYC?

42:00 How did you navigate challenges in your career after moving to the city?

43:40 What was the shift that got you into strength training?

47:00 What was it like being challenged to deadlift 200 lbs and surpassing it?

49:15 What were your top numbers you were able to hit training for a powerlifting competition?

51:00 How did you adjust as the pandemic hit and gyms closed in New York?

53:50 What did you do to channel the energy and emotions you felt back in NYC?

59:00 What advice would you give someone who is wanting to get started on a health and fitness journey?

01:00:00 What is a book that has changed your life?

01:00:40 What is the 1 habit you wish every client had?

01:01:50 What is your idea of the perfect day?

01:03:15 What is required for you to conquer your day?

Connect with Julia Deignan

Instagram | @julesdeignan

Facebook | @julesdeignan

Check out this book mentioned in the episode

The Four Agreements by Don Miguel Ruiz

……………………………

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

Facebook | @brianpickowicz

Learn more about us and our programs on our website:

https://thefitnessproject.us/

How to Use Love Languages to Boost the Health of Your Relationships May 04, 2021

Show notes

If you needed to build something, or follow a complex baking recipe it would be so much more difficult if the instructions were written in another language. That is how it can feel trying to communicate with your partner by speaking to them in a completely different Love Language. Regardless of the type of relationship (family member, employee, friend, partner, spouse….) at the end of the day we all give and receive love in different ways. Those particular ways that resonate with us are what's called our "Love Languages". In this episode, our hosts Brian and Lindsey share experiences from past relationships, to their current relationship working and building their business alongside building their relationship.

02:50 What can we learn from people who have lived to 100 years old and beyond?

05:15 The basic needs of good relationships!

08:30 What are the 5 Love Languages?

11:40 What is true quality time?

12:30 What are Brian's Love Languages?

15:00 How do we put these love languages into practice?

19:15 How we have learned to use how we give and receive love as a tool?

24:00 Things to do to avoid resentment and work together as a team!

26:30 How can your Love Language come into play when working towards personal goals?

30:15 Ways we have communicated to avoid resentment recently!

31:30 How can I find out what my love language is?

Check out The 5 Love Languages by Gary Chapman

Take the Love Language Quiz | 5lovelanguages.com

……………………………

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

Facebook | @brianpickowicz

Learn more about us and our programs on our website:

https://thefitnessproject.us/

Discover Your Grit: Lessons From My First Ultra Marathon Apr 27, 2021

Show notes

62 and a half miles in 17 hours. Our host Brian completed his very first Ultra Marathon and in this episode, he and Lindsey are sharing what that experience was like! As you can imagine, running a marathon multiple times over was a tough physical challenge, but on top of that Brian shares the range of emotions and mental strain he experienced completing a race of that magnitude! From pushing through pain to riding the waves of emotional highs and lows, this episode is full of lessons on grit, determination, and mental fortitude in different ways than you might initially think! Tune in to hear about Brian's 62 and a half mile experience, and Lindsey's perspective supporting him and finishing the last loop by his side!

02:30 Have you always been a runner?

04:10 What is an Ultra Marathon?

05:10 Why an Ultra Marathon?

08:50 What did your journey look like running other races leading up to the Ultra Marathon?

12:00 What was the morning of race day like?

14:45 The high point of the race!

17:30 How did you adjust mentally when you made a wrong turn?

19:30 How are our experiences affected by our words?

23:45 Lessons learned from feeling weak and pushing through!

27:20 The hardest part of the run.

31:45 What was going through your mind as night fell?

37:30 What did it mean to be able to share the experience of ending the race together?

39:00 The Phoenix rising from the ashes.

42:45 Lindsey's favorite moment of the race.

45:30 How did it feel to cross the finish line?

46:30 Takeaways for Listeners.

50:20 Lindsey's personal lessons from the race.

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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

Facebook | @brianpickowicz

Learn more about us and our programs on our website:

https://thefitnessproject.us/

The Single Most Important Habit to Optimize Your Day Apr 20, 2021

Show notes

If your morning routine could talk, what (and who) would it say is your top priority when you wake up in the morning? Whether you've been intentional about the habits you have created, or not, we all have morning rituals we have infused into our morning routine that we no longer have to think about. Our hosts Brian and Lindsey are sharing how you can zone in on the most important thing you need to create a habit around to optimize your day! If you're busy from the moment your feet hit the floor, you're operating from a constant state of chaos, or you struggle with being a "morning person" there is something in this episode you can incorporate into the start of your day that will help the rest of it run smoother.

01:15 Is there any 1 habit that you feel will Optimize your whole day?

03:20 Are you starting your day by taking care of yourself, or everyone else's needs?

06:10 Where do most people get tripped up?

08:40 What is one thing you could put in place that would positively impact the rest of your day?

09:20 How do you figure out what is the most important thing you need?

11:40 What if I am waking up in chaos?

13:15 What if I don't feel like a morning person?

16:30 Lindsey's morning routine!

18:00 What is Brian's morning routine?

18:40 What is Wim Hof breathing?

22:30 How will your day, and your life improve by incorporating movement into your mornings?

23:15 What is the habit YOU are going to incorporate into your mornings?

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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

Facebook | @brianpickowicz

Learn more about us and our programs on our website:

https://thefitnessproject.us/

How to Control your Emotions and Live a More Mindful Life with Mindfulness Expert, Sumedha Ganjoo Apr 20, 2021

Show notes

Have you ever sat down to meditate and instantly been hit with "squirrel brain"? If so, Mindfulness Expert Sumedha Ganjoo is here to tell you you're doing it right! Sumedha is a Software Engineer by education, Product Manager by Profession and her passion is being a Mindfulness Expert having spent over 5,000 in her own mindfulness and emotional training. In this episode, Sumedha shares how she turned to mindfulness due to necessity, and how she broke her own preconceived notions about what meditation and energy work is. Tune in for ways you can change how you experience life through perspective shifts, intention, and breaking down what mindfulness practices can look like in your daily life!

02:25 Meet Sumedha!

04:00 How do you contextualize Mindfulness?

07:30 What did your journey look like getting into energy work?

09:15 What is the difference between your intention and your patterns?

12:30 What let you to seek out mindfulness?

15:40 How far into learning did you realize mindfulness is

19:00 How can we approach meditation when it is new and feels difficult?

25:30 Where are you now after having dedicated yourself to mindfulness and awareness around your emotions?

31:15 How do you recognize when you're finding yourself return to old habits you want to change?

37:30 Ways you can use life to change your state and emotions.

42:00 What are some simple practices we can incorporate into our day?

48:20 How you can use movement to help you work through emotions and unique needs!

51:00 What does meditation mean, does it have to look the same each time for everyone?

54:30 How can we live a more intentional life?

Check out this book | Atomic Habits by James Clear

Connect with Sumedha on LinkedIn

https://www.linkedin.com/in/sumedha-ganjoo-37485068/

……………………………

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

Facebook | @brianpickowicz

Learn more about us and our programs on our website:

https://thefitnessproject.us/

Fitness Beyond The Body; Welcome to Conquer the Day! Apr 20, 2021

Show notes

Welcome to the very first episode of Conquer the Day! Our hosts Brian Pickowicz and Lindsey Rago are sharing their stories of how building confidence and resilience through fitness has affected every other area of their lives. From changing career paths to big moves, and following their passions, they know from experience how changing your habits, will change your life! At the end of the day, the goal is to build a beautiful life. This episode is the beginning of many conversations to come about how you can build your own beautiful life with intention, and set yourself up for success….to Conquer the Day!

01:30 What is the fitness project?

04:00 What goes into building a beautiful life?

05:40 You are the "base"!

09:00 How do I know when to push myself, and when I should be still?

11:15 What was your journey like, turning your passion into a business?

15:30 How did you go from struggling with your weight to stepping on stage?

20:00 What lessons in fitness translate to everything else you do in life?

21:30 What gave you the confidence to change your career path and go all-in on your own business?

26:00 What you can expect here on Conquer The Day!

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Tag us in an Instagram Story with your biggest takeaway

@conquerthedaypodcast