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Ep. 182 - The 10 Daily Habits That Changed My Life with Coach Micheala Mar 24, 2022

Show notes

Your results, identity, and reality are composed of the actions you do (and do not) take on a regular basis.

Today, Coach Micheala details 10 life-changing habits she's slowly worked on solidifying the past few years.

The collective impact of these daily and weekly commitments has not only helped her achieve a sustainable weight loss transformation from the inside out, but also empowered her to feel, look, and be the best version of herself than she ever has.

Yes, the habits she shares may seem simple, but simple is powerful.

All success - in every aspect of life - is founded upon consistent implementation of the simple, boring, basics.

Listen in to discover the most powerful habits that have best served Micheala!

9 Books on Mindset for Sustainable Weight Loss

9 Things to Know to Making Building a Breaking Habits More Effective

Apply to Join The 5% Fundamentals Program Cohort #2 (Begins April 5, 2022)

Ep. 181 - Redefining Selfish and Learning to Be Selflessly Selfish Mar 17, 2022

Show notes

In today's episode, Paul and Coach Micheala want to talk about you.

Y.O.U.

Not your kids.

Not your dog.

Not your job.

Not the bills, laundry, or kid's sporting events tonight.

Not your husband or wife.

Y.O.U.

And caring for you.

For the next 30 minutes, they want you to wholeheartedly embrace and step into being selfish.

How does that make you feel?

Bad?
Wrong?
Uneasy?
Guilty?

If the thought of prioritizing you evokes any degree of anxiety or negativity, know that you're not alone.

In today's episode, Paul and Coach Micheala will lead you through a powerful discussion intended to help you understand how your relationship with being selfish isn't serving you, why you need to transform this relationship, and what it means to be selflessly selfish.

Apply to Join The 5% Community.

Ep. 180 - How to Have a Guilt-Free Vacation WITHOUT Undoing Your Hard Work Mar 10, 2022

Show notes

Vacation does not need to breed an all-or-nothing mindset.

Nor, does it need to be a:

source of anxiety and stress
excuse to eat like an asshole

It's also not something that will undo the work you put in beforehand to look and feel your best.

Yet, for many of us, vacation is one or all of the things mentioned above!

In today's episode, join Paul and Micheala to learn their best practices and strategies to navigate vacation with confidence and ease, and, yes, free of guilt.

You'll learn simple, effective strategies to manage your nutrition, to find balance, and truly feel your best not only during vacation but as soon as you get home, too!

Click here to register for our free Masterclass this Saturday!

How to Build Your Own Sustainable Nutrition Plan (so that you can effortlessly eat with confidence to feel, look, and be your best).

WHEN: Saturday, March 12, at 10:00 AM Eastern

Click Here to Apply to Join The 5% Community

Ep. 179 - Sustainable Weight Loss From the Inside Out (with The 5% Community) Mar 03, 2022

Show notes

Have you heard about the tight-knit Community of high-achieving women who are finally taking a stand against the lies and misinformation the Diet Industry has fed them for countless years?

The Community of women who have committed to consistently working to be the best version of themselves and taking back control of their relationship with food, dieting, and the pain-in-the-ass scale so that they can reclaim their confidence, control, and inner calm?

These women are members of The 5% Community, our signature sustainable weight-loss transformational coaching program and experience.

Today, Micheala and I discuss The 5% Community in detail and share behind-the-scenes details to help those of you listeners curious to learn more, as well as those of you sitting on the fence about applying to join, be better informed to take the next step to join our Community.

Click here to apply to and join our Community.

Ep. 178 - Emotional Intelligence: What it is and why we all need more of it Feb 24, 2022

Show notes

Emotional intelligence is the ability to recognize and understand emotions in yourself and others, and your ability to use this awareness to manage your behavior and relationships.

A seemingly simple concept, yes, but one the vast majority of us lack knowledge of and maturity with. What's fascinating about the concept of emotional intelligence is the magnitude of impact improving this learnable skill - yes, you can improve your emotional intelligence - can have on every aspect of your life: from weight loss to marriage, career to friendships, and more.

In today's episode, Paul and Micheala further define emotional intelligence and provide an introductory overview of how emotions originate and travel within our bodies. You'll learn why we can't specifically stop an emotion from being created and felt, but how we can proactively get ahead of allowing that emotion to hijack control over our logical thinking.

Paul and Micheala draw a lot of what they discuss from the book Emotional Intelligence 2.0, which they both highly recommend every single person reads. You can grab a copy here (they make no money off of you purchasing this book).

Apply to Join The 5% Community

Ep. 177 - 30 Burpees Per Day: What I've Learned About Behavior Change and Habit Formation Feb 17, 2022

Show notes

Most people have a hate-hate relationship with burpees - no, that's not a typo. They hate them when they see them prescribed in their workout and still hate them after.

It's not one of those love-hate relationships common in other areas of life.

To most sane people, burpees suck.

But, things that suck and are hard usually help to accelerate growth.

In today's episode, you'll hear Paul share his story, experience, and progress thus far about his commitment to doing 30 burpees per day (10,950 this year if he goes 365/365) in 2022. You'll not only learn why he made this commitment, but also what he's learned about himself since making this commitment and what he's learned about behavior change and habit formation in general.

In this episode you'll learn, laugh, and, hey, maybe even consider starting your own daily burpee commitment (said no one ever...)

Join Our 5% Community!

Ep. 176 - The Single Biggest Lie We All Tell Ourselves That's Holding Us Back From Reaching Our Goals Feb 10, 2022

Show notes

Have you ever rationalized with yourself that you simply "don't have the time" to pursue a goal you badly want to achieve?

Great! That means you're human.

Because both Paul and Micheala have, too.

In today's episode, Paul and Micheala dive deep into discussing the true meaning of using this excuse - yes, it is an excuse - and detailing how to break through this limiting belief holding you back from achieving your goals. You'll learn several key action steps you can take today to change your relationship with time - and even your goal! - and learn how to find more of it.

Read our "Maintain Your Weight Loss After A Diet" Blueprint

Join The 5% Community

Learn Sustainable Weight Loss Nutrition Fundamentals

Ep. 175 - The 3 Keys to Building Your Own Sustainable Nutrition Plan Feb 03, 2022

Show notes

In today's episode, Paul and Micheala distill their foundational recipe for building sustainable nutrition plans for the thousands of clients they've worked with over the years.

Although on the surface this recipe may seem extremely simple, you and I both know all too well that "simple" doesn't always translate to "easy"...but it can when it comes to building a sustainable nutrition plan for YOU!

You'll walk away from this episode understanding how to do just that!

Apply to Join The 5% Community

Ep. 174 - Stuck in an Emotional Rut: 7 Reminders and Best Practices to Dig Your Way Out Jan 27, 2022

Show notes

You're human.

Despite your best intentions, you're bound to encounter a period in which you feel stuck in a rut due to an emotion you couldn't quite shake hijacking your thoughts, actions...and maybe even your reality.

In today's episode, Paul shares further information on the power of emotional energetics and how easy it can be to have a powerful emotion takeover almost every aspect of our life.

Both Paul and Micheala discuss their own experiences being stuck in an emotional rut, and share seven proven strategies they've used to spend less time there and take back control of their energy and feelings.

Whether you're currently stuck in an emotional rut or not, this is a tactical episode that will empower you with the knowledge and strategies to get out of the one you're in or the one you eventually may find yourself in a lot quicker.

Join The 5% Community

Ep. 173 - 9 Things to Know To Make Building And Breaking Habits More Effective Jan 20, 2022

Show notes

It's estimated that 40 percent of our daily actions and decisions happen automatically without thought.

These behaviors, more commonly known as habits, have a great influence on our results, outcomes, identity, and reality, which means it's crucial to understand how to build new habits, and how to reconstruct ones no longer serving us to make lasting progress in any area of our life.

Forming a new habit is difficult often not because the task itself is challenging, rather, because unlearning past conditioning and behaviors is the challenge. Years - if not decades - of learned behavior isn't undone in a night - or even a week. However, this process can be streamlined when it's simplified.

In this episode, Paul and Micheala talk through nine specific factors that help make new habits stick. But they also discuss how to begin accelerating the time period to unlearning the habits no longer serving you.

After listening to this episode, you'll gain the confidence to start taking action today to build the life you want to live, and the person you want to become!

Episode Highlights

Habits are small decisions you make and actions you perform everyday. They account for about 40% of our behaviors each day.
Attempting to form new habits should focus with a tiny, singular commitment - and the research supports the tinier the better!
When you miss a habit twice you begin to form a new habit: a habit of missing! Don't ever miss twice.
A surefire way to greatly increase the likelihood a new habits sticks is by stacking it to an existing habit.

Episode Resources

Read our blueprint to maintaining your weight loss after a diet

Click here to learn more about The 5% Fundamentals Program

Apply to Join The 5% Community

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