The Begin Within Health Show

Reduce Stress and Get Healthy While You Sleep

3 weeks ago

35 minutes 29 seconds

The Begin Within Health Show

This episode tackles something we all know but most of us ignore: sleep is the single most effective way to reduce stress and improve your health.

After a year of tracking my heart rate variability and body battery, I learned some hard truths about how little my body was actually recovering despite all my efforts to "manage stress" during the day. The data showed me that sleep—real, adequate sleep—was the only time my body truly recharged.

In this episode, you'll discover:

Why your attempts to reduce stress during the day barely register compared to what happens during sleep?
How sleep deprivation destroys your impulse control and makes healthy habits nearly impossible?
Why "I don't have time to sleep" is costing you more time than you realize?

If you're tired of feeling stressed, struggling with consistency, or wondering why nothing seems to work, this episode will show you exactly why sleep needs to be your number one priority.

Link to the goodies I mentioned: https://www.beginwithin.fit/toolkit

Connect with me: https://www.beginwithin.fit/

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I'm Not a "Workout Person"—How Do I Change?

1 month ago

35 minutes 33 seconds

The Begin Within Health Show

Ever catch yourself saying "I'm not that kind of person" when it comes to working out or eating healthy? That single phrase might be the exact thing keeping you stuck in your current fitness reality.

In this episode, I'm breaking down the psychology behind identity-based behavior change and giving you one simple phrase that can completely shift how you approach health and fitness.

Listen to discover:

Why the phrase "I'm not that kind of person" creates a self-fulfilling prophecy that keeps you from ever becoming healthier?
What simple language shift can open your brain to new possibilities and help you start becoming the person you want to be?
How do you handle pushback from friends and family when you start changing your identity and becoming healthier?

Ready to become the kind of person who actually takes care of their health? Let's dive in.

Link to the goodies I mentioned: https://www.beginwithin.fit/toolkit

Connect with me: https://www.beginwithin.fit/

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Stay on Track During the Party Season Without Missing the Fun

1 month ago

12 minutes 24 seconds

The Begin Within Health Show

This time of year can feel like one long stretch of temptation—gatherings, potlucks, family dinners, and all those "just one more" moments. It's easy to feel like your healthy habits have become optional, or worse, like you should just wait until January to care again.

But you don't have to throw in the towel.

In this episode, I'm sharing three simple strategies to help you stay on track during the party season without missing out on the fun. We'll talk about anchoring your routine, planning to enjoy, and recovering fast (not perfect). Plus, I'll give you a five-step reset plan for those moments when you do overindulge.

As you listen, you'll find answers to these questions:

What are the 1-2 habits I should focus on to stay anchored during busy times?
How can I enjoy the food and fun without derailing my progress?
What should I do the morning after I've gone overboard?

Link to the goodies I mentioned: https://www.beginwithin.fit/toolkit

Connect with me: https://www.beginwithin.fit/

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"I Hate How I Look" Won't Get You Healthy - Here's What Will

1 month ago

15 minutes 21 seconds

The Begin Within Health Show

Ever find yourself thinking "I hate how I look" and using that as motivation to finally get healthy? You're not alone—but here's the problem: punishment-based fitness doesn't work. In this episode, I'm breaking down why guilt, shame, and self-criticism sabotage your health goals and what actually creates lasting change instead.

In this episode, you'll discover:

Why does the "hate yourself healthy" approach always fail in the long run?
What simple mindset shift can transform punishment into privilege?
How can curiosity and kindness build sustainable consistency better than discipline ever could?

Ready to stop fighting yourself and start supporting yourself? This episode will show you how.

Link to the goodies I mentioned: https://www.beginwithin.fit/toolkit

Connect with me: https://www.beginwithin.fit/

If you're enjoying the Begin Within Health Show, please consider subscribing/following and leaving a 5-star review! It helps the show reach more people who could benefit from these conversations.

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Stop Asking "Why Am I So Lazy?" and Start Rewiring Your Brain

1 month ago

12 minutes 10 seconds

The Begin Within Health Show

Ever catch yourself saying "I'm so lazy" when you skip a workout or reach for another snack? Here's the truth bomb: you're not lazy—you're just running old brain programs.

In this solo episode, I'm breaking down the real science behind why we feel "lazy" and what's actually happening in our brains when we struggle to stick with healthy habits. Spoiler alert: it has nothing to do with willpower or motivation.

Listen to discover:✅ Why your brain creates automatic habit loops (and why they don't care if they're healthy or unhealthy)✅ The 3-step system to rewire your brain without relying on willpower✅ How to make tiny changes that create massive momentum in your health journeyReady to stop the guilt cycle and start building habits that actually stick? This episode will change how you think about "laziness" forever.Want help rewiring your habits? Try 7 days of free coaching (including live workouts) at https://www.beginwithin.fit/7dayConnect with me: https://www.beginwithin.fit/

If you're enjoying the Begin Within Health Show, please consider subscribing/following and leaving a 5-star review! It helps the show reach more people who could benefit from these conversations.

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2 months ago

17 minutes 3 seconds

The Begin Within Health Show

Stop Yo-Yo Dieting and Have a Healthy Relationship with Food with Jenn Trepeck

Tired of riding the diet rollercoaster? You lose the weight, you gain it back, and somehow you feel worse each time—even when the scale says the same number. What if the problem isn't you at all?

In this episode, I sit down with Jenn Trepeck, author of Uncomplicating Wellness and host of Salad with a Side of Fries, to uncover why we keep falling into the yo-yo diet trap and how to finally break free.

What questions will this episode answer for you?

Why does every diet cycle actually make you less healthy, even if you end up at the same weight?
How do you stop yo-yo dieting and create a plan that works for real life—not just perfect days?
What's the real reason wellness feels so confusing, and how can you cut through the noise?

Connect with Jenn:Website: https://asaladwithasideoffries.com/Podcast: Salad with a Side of FriesBook: Uncomplicating Wellness (Available October 29th)

Connect with me: https://www.beginwithin.fit/

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Turn the Clock Back, Turn Your Energy Up: 3 Game-Changing Moves

2 months ago

23 minutes 16 seconds

The Begin Within Health Show

Ever feel like the end of daylight savings is more curse than blessing? I used to dread it too—darker evenings, disrupted sleep, that sluggish feeling that hits right when winter's knocking on the door.

But what if this time change is actually your secret weapon for getting healthier?In this episode, I'm breaking down exactly how to turn "falling back" into your personal reset button. No complicated protocols, no expensive supplements—just three simple challenges that work with your body's natural rhythms instead of against them.

Listen to find out:

✅ How to use the "bonus hour" to upgrade your sleep quality for the entire week ahead

✅ Why exposing yourself to light before coffee can transform your morning energy and mood

✅ The evening routine that turns earlier darkness into your healthiest habit yet

Ready to make daylight savings healthy instead of something to complain about? Let's do this.

Want support with your morning workout routine? Visit https://www.beginwithin.fit to connect with me and explore programs that fit your life.

Link to the goodies I mentioned: https://www.beginwithin.fit/toolkit

Connect with me: https://www.beginwithin.fit/

If you're enjoying the Begin Within Health Show, please consider subscribing/following and leaving a 5-star review! It helps the show reach more people who could benefit from these conversations.

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283. Why You Don't Have Enough Time to Get Healthy with Michelle Niemeyer

2 months ago

19 minutes 18 seconds

The Begin Within Health Show

Ever caught yourself saying "I don't have enough time to work out" or "I'll meal prep when things calm down"?

Yeah, me too.

But here's the plot twist: what if the very thing you're skipping because you don't have enough time is actually the thing that would CREATE more time for you?

In this episode, I sit down with Michelle Niemeyer—speaker, coach, and former attorney—who helps busy professionals learn how to "bend time" so they can stay sharp, productive, and profitable without burning out.

Michelle shares her incredible journey of reversing a "irreversible" autoimmune disease through lifestyle changes and reveals the shocking truth about how taking care of your health doesn't cost you time—it gives you MORE of it.

In this episode, you'll discover:

How can taking 30 minutes to work out actually GIVE you an hour of productive time back?
What simple 15-minute habit can save you from losing entire afternoons to distraction?
Why do you need to find "clarity" before you can effectively manage your time and health?

Connect with Michelle and access her clarity exercise by texting the word CLARITY to 33777, or visit her at https://www.michelleniemeyer.com/

Link to the goodies I mentioned: https://www.beginwithin.fit/toolkit

Connect with me: https://www.beginwithin.fit/

If you're enjoying the Begin Within Health Show, please consider subscribing/following and leaving a 5-star review! It helps the show reach more people who could benefit from these conversations.

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282. Reverse Type 2 Diabetes the Lazy Way

2 months ago

27 minutes 54 seconds

The Begin Within Health Show

Ever feel like your blood sugar is running your life instead of the other way around? You're not alone—and you're not stuck with it forever.

In this episode, I sit down with Christopher Reade, entrepreneur, technologist, and author of Beating Diabetes: How A Botched Insurance Renewal Saved My Life. Chris took his A1C from a terrifying 9.1 down to a normal 5.7 in just six months, and he's stayed medication-free for eight years. His secret? It's not some extreme diet or superhuman willpower—it's way simpler than that.

Listen in to discover:

How can you actually reverse type 2 diabetes without medication or extreme diets?
What's the one type of fiber that can heal your pancreas and eliminate blood sugar spikes?
What simple grocery store label trick makes controlling blood sugar ridiculously easy?

Chris proves you don't need to be Mr. Discipline to beat diabetes. You just need the right information and a few smart habits.

Ready to take control? Check out Chris's book and resources at https://www.beatingdiabetes.us/

Connect with me: https://www.beginwithin.fit/podcast

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281. 5 Reasons to Ditch Your Gym Membership Now

2 months ago

33 minutes 11 seconds

The Begin Within Health Show

Do you keep renewing that gym membership hoping this month will be different?

I've been there. We all have. You sign up thinking it's finally going to be the answer to consistency, and then weeks go by without stepping foot inside.

Here's what nobody tells you: that gym membership might actually be making fitness harder, not easier.

In this episode, I'm breaking down exactly why you don't need a gym membership to get healthy, fit, and strong. In fact, for most people, the gym creates more obstacles than solutions.

In this episode, you'll discover:

The #1 reason most people can't stick with their gym routine (and how home workouts solve it)

The habit formation secret that makes home workouts stick when gym memberships fail
How to customize your fitness routine to fit your actual life, not someone else's schedule

If you've been struggling to make that gym membership work, this episode will give you permission to let it go and show you a simpler, more effective path forward.

Ready to ditch the guilt and build a fitness routine that actually fits your life?

Check out my coaching programs at https://www.beginwithin.fit

Link to the goodies I mentioned: https://www.beginwithin.fit/toolkit

Connect with me: https://www.beginwithin.fit/podcast

If you're enjoying the Begin Within Health Show, please consider subscribing/following and leaving a 5-star review! It helps the show reach more people who could benefit from these conversations.

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280. The 4 Seasons of Health: Your Guide to Fitness Without Burnout

3 months ago

25 minutes 53 seconds

The Begin Within Health Show

I used to absolutely hate fall.

The shorter days, the darkness creeping in earlier, the feeling that all the fun of summer was ending—it used to drive me crazy when I was younger.

But here's what I've realized: what if your fitness journey works exactly like the changing seasons?

And what if understanding this one concept could finally stop you from feeling like you're constantly "falling off track" and having to start over?

In this episode, I'm breaking down what I call The Four Seasons of Health and showing you exactly how to identify which season you're in right now so you can stop beating yourself up and start thriving in whatever phase of life you're experiencing.

Here's what you'll discover:

The four distinct seasons of fitness and which one you're in right now

The simple survival strategies that will keep you from giving up entirely when life gets hard
The biggest trap in each season and how to avoid it

Stop trying to force yourself into "growth mode" all the time—it's exhausting and unsustainable.

Start working with your body's natural rhythms instead of against them, and you'll finally discover what fitness without burnout actually feels like.

Want more support with creating sustainable health habits?

Link to the goodies I mentioned: https://www.beginwithin.fit/toolkit

Connect with me: https://www.beginwithin.fit/podcast

If you're enjoying the Begin Within Health Show, please consider subscribing/following and leaving a 5-star review! It helps the show reach more people who could benefit from these conversations.

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279. The Dark Side of “Abs Are Made In the Kitchen”

3 months ago

23 minutes 30 seconds

The Begin Within Health Show

Link to the goodies I mentioned: https://www.beginwithin.fit/toolkit

Connect with me: https://www.beginwithin.fit/podcast

I'm tackling one of the most overused and potentially harmful phrases in fitness today: "abs are made in the kitchen." While there's a grain of truth in this saying, it's creating more problems than solutions for people trying to build lasting health and confidence.

In this solo episode, I break down why this catchy phrase might actually be sabotaging your fitness goals and keeping you trapped in an appearance-focused mindset that doesn't serve your long-term well-being.

In this episode, you'll discover:

Why confidence doesn't come from abdominal muscles (and what it really comes from)
The five key factors that actually influence your health beyond just nutrition

What to focus on instead of chasing the six-pack dream

This isn't about giving up on health goals – it's about refocusing on what truly makes you stronger, healthier, and more confident from the inside out.

If you're enjoying the Begin Within Health Show, please consider subscribing/following and leaving a 5-star review! It helps the show reach more people who could benefit from these conversations.

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278. Feel Like Giving Up On Fitness? These 3 Mindset Shifts Change Everything

3 months ago

18 minutes 10 seconds

The Begin Within Health Show

Ever feel like throwing in the towel after missing a workout or falling off your healthy eating plan? You're not alone, and that feeling doesn't mean you should actually give up.

In this episode, I'm sharing three powerful mindset shifts that will help you bounce back stronger after those inevitable "off days" that happen to all of us. Whether you missed a week due to illness, skipped workouts during a busy period, or just had a weekend full of fun food, these strategies will help you get back on track without the guilt and drama.

In this episode, you'll discover answers to:

How to redefine what consistency really means in your health journey
Why comebacks are actually more valuable than perfection streaks
The three mindset shifts that turn setbacks into strength

Remember: winning at health and fitness isn't about being perfect—it's about showing up again. The real victory is in the comeback, and you absolutely have what it takes to bounce back stronger than before.

Connect with me: https://www.beginwithin.fit/podcast

Get access to deals on great products: https://www.beginwithin.fit/toolkit

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277. What’s Wrong With Me? The Real Barrier to Consistency

3 months ago

22 minutes 54 seconds

The Begin Within Health Show

Have you ever felt like no matter how determined you are, your healthy habits just don’t stick? You start strong—meal prepping, hitting workouts, drinking water—only to watch it all unravel the moment life gets busy. That nagging thought creeps in: “What’s wrong with me?”

The truth is, nothing’s wrong with you. You’re not broken—you’re human. In this episode, I’ll show you why expecting machine-like perfection only sets you up for frustration, and how to reframe consistency in a way that actually works with your life instead of against it.

Here are three big questions this episode will answer:

Why do I fall off track even when I feel motivated at the start?
What’s the real reason consistency feels so hard to maintain?
How can I build routines that bend with life instead of breaking?

🎧 Tune in now to learn how to stop beating yourself up and start making real, sustainable progress.

Connect with me: https://www.beginwithin.fit/podcast

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276. My 3 Best Tips for Building Healthy Habits

4 months ago

17 minutes 37 seconds

The Begin Within Health Show

Have you ever set a goal to build healthy habits only to watch it crumble faster than a cookie in a toddler's hands? You're not alone, and more importantly, it's not your fault.

In this solo episode, I'm breaking down the exact three-filter framework I use every single week with my clients during our healthy habits coaching sessions. This isn't theory—this is the real-world system that helps people finally create habits that actually stick.

Listen to discover the answers to:

Why most habits fail before they even get started (hint: it's not about willpower)
The three essential questions that determine whether your habit will succeed or sabotage itself

How to make any goal trackable with simple yes-or-no clarity

Whether you're trying to build healthy habits around nutrition, exercise, sleep, or stress management, this framework will help you create lasting change without the frustration of starting over every Monday.

Ready to build healthy habits that finally stick? Let's dive in.

Connect with me: https://www.beginwithin.fit/podcast

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275. Don’t Copy Me: Your Guide to Fitness for Real Life

4 months ago

21 minutes 7 seconds

The Begin Within Health Show

I want to address something that's been on my mind - and it's a problem I see affecting so many of us who are trying to stay consistent with our health and fitness routines. We get caught up in copying what others are doing instead of creating something that actually works for our real lives.

In this solo episode, I'm sharing the honest truth about why my current routine isn't the same as what I used to do, and why it won't be the same a few months from now. More importantly, I want you to understand why that's exactly how it should be.

As you listen, you'll discover the answers to these important questions:

Why should your fitness routine change over time, and what does this mean for long-term success?
What are the four fundamental principles that matter more than any specific workout plan?
How do you know when to adjust your routine versus when to push through challenging times?

Remember, forward is forward, and steps are steps. Your routine should work for your life, not the other way around.

Connect with me at beginwithin.fit for more personalized guidance on creating fitness routines that actually fit your real life.

Connect with me: https://www.beginwithin.fit/podcast

If you're enjoying the Begin Within Health Show, please consider subscribing/following and leaving a 5-star review! It helps the show reach more people who could benefit from these conversations.

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274. Your Morning Is Sabotaging Your Entire Day (This Is the Fix)

4 months ago

21 minutes 12 seconds

The Begin Within Health Show

Grab your spot in my next 10 Day Challenge with this link: https://www.beginwithin.fit/10day

In this episode:

The back-to-school season isn't just for kids – it's your secret weapon for finally building the morning routine that transforms everything. If you're a parent or grandparent celebrating the return of structure (we see you, and we get it!), this episode is your roadmap to harnessing that fresh-start energy.

I'm breaking down the four non-negotiables that changed my life and can change yours too. This isn't about becoming a morning person – it's about becoming the person you actually want to be.

In this episode, you'll discover:

Why your wake-up time might be more important than how much sleep you get
The protein breakfast formula that eliminates cravings and energy crashes for 6-8 hours
How morning movement sets you up mentally for better decisions all day long
The mental grounding practice that helps you show up as your best self in challenging situations

Ready to reclaim your mornings and transform your energy? This episode gives you everything you need to build a sustainable routine that actually works with your real life.

10-Day Challenge: Starting September 2nd! Get personalized nutrition, home fitness setup, group training sessions, and habit coaching. Learn more at https://www.beginwithin.fit/10day

Connect with me: https://www.beginwithin.fit/podcast

If you're enjoying the Begin Within Health Show, please consider subscribing/following and leaving a 5-star review! It helps the show reach more people who could benefit from these conversations.

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