In this episode of the Sustainably Healthy Podcast, I’m diving into something I’ve been actively working on in my own life: speaking it into existence and the power of positive self-talk.
For years, I’ve struggled with negative self-worth, comparison, and that constant “I’m not enough” soundtrack playing in the background. And honestly? I used to think affirmations were super cringy. 🙃 But lately I’ve been learning more about the science behind how we talk to ourselves — things like neural pathways and your Reticular Activating System (RAS) — and how your brain will always go looking for evidence of whatever you tell it is true.
In this episode, we chat about:
Why your brain believes everything you tell it (good and bad)
How negative self-talk keeps you stuck in all-or-nothing mode
What I’ve been learning from neuroscience content and how I’m applying it
Real-life examples from lifting, my fertility journey, and money mindset
How to start shifting “I can’t” into something you actually can believe
Using neutral self-talk on the days when “rah-rah positive” feels impossible
You’ll walk away with practical ways to start talking to yourself like someone you actually care about — and how that shift in identity can change the way you show up for your health, your habits, and your life. 💛
At the end, I also share what’s new inside The Challenge That Lasts (TCTL), our updated app, pricing changes for 2026, and how you can still lock in the founding member rate.
👉 Join The Challenge That Lasts (TCTL)
Gamified habits, prizes, access to both Brooke and me, plus on-demand workouts (mobility, strength, couch to 5k, and more), monthly drawings, and our new interactive leaderboard.
Join TCTL here
👉 Interested in 1:1 Life Coaching with me?
Email me at knicalee@sustainablyhealthy.online or send me a DM on Instagram and say “LIFE” to chat about whether it’s a good fit.
This week’s episode is a special one. My son turned 13 today, and honestly… it’s the only thing on my mind. So instead of forcing a “perfect” health topic, I sat down and shared 13 lessons I’ve learned in 13 years of being a mom — the real, messy, beautiful stuff that has shaped me.
We talk intuition, co-parenting, apologizing to your kids, leading by example, letting them grow up, and why the experiences we create matter so much more than the things we buy.
And of course, I touch on how all of this ties back to our habits, mindset, and the way we show up for ourselves… because motherhood is personal growth in disguise.
Whether you're a parent, planning to be one someday, or just want a peek into my world — this episode is straight from the heart.
This week’s episode is… a lot. I hit record while I was feeling pretty fired up and needed to get a few things off my chest — from the never-ending child support battle to the broken system that makes it way harder than it needs to be. It’s been frustrating, exhausting, and honestly just one of those weeks.
But since it is Thanksgiving week, I shifted the conversation into something I personally needed: gratitude.
I talk through the things I’m truly thankful for right now — my son, my family, the surprise Idaho trip, my strength PR, and the glimmer of hope we finally got with our fertility journey.
If you’re dealing with something heavy or frustrating, this episode will feel like a deep breath and a reminder to slow down and remember what’s going right, even when everything feels loud.
Today we’re diving into self-compassion and tough love—specifically, how the way you talk to yourself might be the very thing holding you back. I share how parenting my almost-teen son has changed how I see my own inner child, why shame and guilt stall your progress, and how to use compassionate “tough love” to move forward without tearing yourself down. If you struggle with self-sabotage, all-or-nothing thinking, or constantly beating yourself up, you need this episode.
ADHD doesn’t mean you can’t be consistent—it means your systems need to do the heavy lifting. In this candid, practical episode, I share the hacks I use to make “healthy” the easy default: frozen staples and ready-protein, paying the ADHD tax upfront, meal templates using my Balanced Plate method, gamifying workouts, timers and micro-bursts, body doubling, external boundaries (Brick device, DND, phone in the bathroom), visual habit tracking, and ruthless decision-simplifying. You’ll leave with plug-and-play ideas to reduce friction, close your rings, and eat well without 47 tabs open in your brain. Tell me your “aha” moment after you listen!
I recorded this the day after my Olympic weightlifting meet, still riding the adrenaline and also laughing at how much I blamed “luteal phase” for every missed lift last week. 🙃
Today we’re talking about the identity loop: thought → feeling → action → identity → repeat. If you keep telling yourself “I’m not a morning person,” “I’m lazy,” “I always fall off after two weeks,” or (hi, it me) “I’m awkward at selling coaching,” your actions will line up with that story—every time.
In this episode:
How I prepped for my meet (sleep, carbs, hydration) instead of letting hormones write the script
Real talk on catching the “I am…” statements that keep you stuck
The simple shift from “I am ___” to “I’m working on becoming…”
Tiny actions that create evidence → evidence builds belief → belief becomes identity
You’re the narrator. Change the story, change the results. Hit play.
In this episode, Knica shares a heartwarming story behind Happy Day — a holiday her son created in 2020 to remind everyone to choose joy, no matter the circumstances. Born during one of the most stressful years of her life, Happy Day became a family tradition centered on shifting your mindset and finding gratitude, even when life feels heavy.
From there, Knica dives into the main topic: what Olympic weightlifting has taught her — not just about strength and movement, but about life itself. As she prepares for her upcoming competition at her own CrossFit gym, she reflects on the parallels between lifting and sustainable health.
Key lessons covered in this episode:
Patience pays off — True progress takes time. Rushing only leads to burnout or injury, in lifting and in life.
Technique over force — Sometimes, slowing down and focusing on form gets you farther than muscling through.
Failure is feedback — Every failed lift (or setback) is an opportunity to learn and refine your approach.
You can love something and still struggle with it — Growth often comes from the things that challenge us most.
Knica also opens up about how weightlifting has helped her manage stress, protect her hormones during her fertility journey, and reconnect with her love for movement in a more intentional, sustainable way.
Before wrapping up, she invites listeners to join The Challenge That Lasts — her monthly group coaching program built around sustainable habits, community, and accountability, especially during the busy holiday season.
If you’ve ever talked yourself out of doing something simple — like going to the gym, starting a project, or even going to the grocery store — because you overthought every possible outcome… this episode is for you (and honestly, for me too).
This week, I’m getting real about how overthinking is one of the biggest ways we self-sabotage — not because we’re lazy or unmotivated, but because our brains are trying to protect us. I share what overthinking has looked like in my own life lately (from recording this podcast to going back to school to even washing my hair 😂), and how I’m learning to catch myself in the moment and take messy action anyway.
You’ll hear:
💭 Why overthinking is really about control and fear
🧩 How it shows up in everyday life (in sneaky ways you might not realize)
🔥 Simple mindset shifts to start doing things even when your brain tells you not to
💬 And a reminder that even if you make the “wrong” choice, you still learn and move forward
This episode is your sign to stop waiting for the perfect moment — it’s never coming. Take the step. Do it anyways.
If this episode hits home for you, message me on Instagram @coach.knica.lee or leave a quick review — it means the world to me knowing you’re listening.
Feeling like you need a little boost today? In this short and sweet episode, I’m sharing three reminders that might be exactly what you need to hear right now. These are simple truths I come back to whenever I’m feeling off — because sometimes, it’s not about doing more, it’s about remembering what actually matters.
Take a deep breath, press play, and let this be your gentle nudge to keep going.
This week, I’m opening up about how the all-or-nothing mentality shows up in my own life. From simple things like when I decide to shower, to deeper struggles with marriage, friendships, business, and even my decision to go back to school.
The truth is, extremes keep us stuck. We tell ourselves it has to be this OR that when in reality, both can be true. You can show up for yourself AND give yourself grace. You can pursue your goals AND change your mind along the way.
In this episode, I’ll share how learning to live in the “grey” has given me more peace and freedom and how you can start noticing those little middle-ground wins in your own life.
If you’ve ever felt trapped in perfectionism, failure cycles, or pressure to do it all, this one’s for you.
Join us in The Challenge That Lasts
Follow me on Instagram
Join our FREE Busy Women Strong Habits Community
In this episode of the Sustainably Healthy Podcast, I get real about the pressure we put on ourselves to follow rules that aren’t even ours — whether it’s in business, health, or life. I share how I’ve struggled with the “all-or-nothing” mindset, forcing myself to post on social media, stick to a rigid podcast schedule, or coach the “right” way because that’s what everyone else does.
But here’s the truth: the only way to find consistency and peace is to make your own rules. I dive into what that looks like in health and fitness — from workouts to nutrition — and why the most sustainable path is the one that actually fits YOU.
If you’ve been beating yourself up for not following someone else’s blueprint, this episode will remind you that you don’t have to fit into a box. You get to create your own rules, your own process, and your own version of success.
In today’s episode of the Sustainably Healthy Podcast, I’m speaking from the heart. With it being September 11th and so much heaviness in the world, I felt called to share what’s been on my mind. This isn’t about taking sides or politics—it’s about choosing kindness, compassion, and the courage to find the middle ground when everything feels black and white (or red and blue).
I talk about why it’s easier for us to lean into extremes, and why I believe the real solutions—the ones that truly make a difference in our health, relationships, and even in our communities—are usually found in the gray. Just like in your health journey, it’s not all-or-nothing, but about creating space in the middle.
If you’ve been feeling the weight of the world, questioning what it means to live with hope, faith, and understanding, this short and raw episode is for you. My prayer is that it leaves you with an open mind, a softer heart, and a reminder that there are good people in this world—including you.
September always seems to bring a boost of motivation... new routines, fresh energy, and the feeling of a clean slate. But what happens when that motivation starts to fade in October as the holidays roll in?
In this bonus episode, I’m breaking down how to use that September motivation to your advantage:
How to check if your goals align with your values (and why that matters)
How to be intentional with what you’re already doing, like food tracking and workouts
How to create systems now that will carry you through the holidays, even when motivation dips
Motivation is great, but it’s temporary. Systems and habits are what keep you consistent long-term. Tune in and let’s set you up for success this fall.
Join us in The Challenge That Lasts
Are you making your health and fitness journey harder than it needs to be? So many women think they just need more discipline to suddenly wake up tomorrow and have the willpower to resist every temptation, track every bite, hit 10k steps, and never miss a workout. But discipline doesn’t show up overnight. It’s built over time.
In today’s episode, I’m sharing the truth: you don’t need to fight harder, you need to make it easier to follow through. I’ll walk you through:
The sneaky ways you’re making things harder on yourself.
Why relying on motivation never works long-term.
How to set up forcing functions (like deadlines, accountability, and structure) so showing up isn’t optional.
Simple hacks like grocery pickup, alarms, and even gamifying habits to make progress fun.
Why discipline grows naturally once you stop trying to play the hardest version of the game.
If you’ve been overwhelmed or frustrated with your lack of consistency, this episode will give you the practical tools to finally stick with your habits and actually enjoy the process.
Check out the Brick device I mentioned on this episode
Join us in The Challenge That Lasts
Follow me:
Instagram- @coach.knica.lee
Facebook community- Busy Women Strong Habits
TikTok- @knica_lee
Competition can light a fire under you… or it can steal your joy.
In this week’s episode of the Sustainably Healthy Podcast, I’m diving into the pros and cons of being competitive and how comparison plays into it. From the push to show up harder in the gym to the spiral of measuring your worth against someone else’s progress, I’m unpacking it all.
I’ll share real stories—from competing with my workout buddy to the ways comparison has tripped me up in my business—and most importantly, how I’ve learned to find the balance between using competition as motivation without letting it define me.
If you’ve ever wondered:
Is competition good for me, or is it holding me back?
How do I stop comparison from killing my confidence?
What’s the difference between healthy competition and unhealthy pressure?
…this episode is for you.
👉 Tune in, and let’s talk about how to compete in a way that sharpens you instead of tearing you down.
Join us in the Busy Women Strong Habits FB group for a chance to win a free month of TCTL
This week we’re playing a little game of Fact or Fiction.
From “all protein is created equal” to “you can only absorb 30g of protein at a time” to whether soreness actually means you had a good workout — I’m breaking down some of the most common fitness, nutrition, and habit beliefs to see which ones are legit and which ones are total myths.
I also share a bit about how my week’s been (hello, brain fog + luteal phase), why I took a break from the gym, and what I’m focusing on for my own mental and physical health. If you’ve ever been confused by conflicting health advice online, this episode will help you sort the facts from the fluff — and maybe surprise you along the way.
In this episode, I’m talking about something that’s been on my mind lately—how the "calorie deficit" advice is often oversimplified and not helpful for those who are struggling with weight loss. If you’ve been told that you just need to be in a calorie deficit to lose weight, and it’s still not working, this episode is for you. I’ll explain why weight loss isn’t as simple as just cutting calories, especially if you’re dealing with conditions like PCOS, perimenopause, or gut health issues. I’ll share my thoughts on why the "calorie deficit" advice is often too blunt and unhelpful, and I’ll offer some more empathetic and practical advice. Plus, I’ll share a real-life example of a client who was doing everything right but still not seeing results—until we discovered an underlying issue. Tune in for a more compassionate look at weight loss and how to approach it in a sustainable way.
Let me know what you think and share it with a friend who might benefit from a more realistic, holistic view of fat loss. And if you’re feeling generous, I’d love for you to leave a rating or review!
Follow me on Instagram: @coach.knica.lee
Email me at knicalee@sustainablyhealthy.online
Ever wonder how some people seem to effortlessly say no to things that don’t serve them? It’s not just willpower — it’s practice.
In this episode, I’m breaking down how to build the mental muscle of self-control — just like you’d train any muscle in the gym. Especially if you're someone who struggles with people-pleasing, giving into urges, or that “F it” mindset when things feel hard... this one’s for you.
I’m walking you through 5 actionable steps that will help you:
Pause before you give in
Strengthen your ability to follow through
Make choices that align with your goals
AND actually celebrate the small wins (yes, they count)
You don’t have to be perfect. You just need reps.
Plus, I share a little update on our new 2:1 coaching program Fueled & Focused and a potential idea for a podcast community — would love your feedback on both!
Connect with me:
Follow on Instagram- @coach.knica.lee
Email me at knicalee@sustainablyhealthy.online
Join our combined FB group Busy Women Strong Habits
What happens when no one taught you how to be healthy?
When your childhood was filled with fast food, cardio trends, and no real example of how to prioritize your body or your mind?
In this episode, I’m opening up about my own story.. what it was like to grow up in a family that didn’t prioritize health, how I became a teen mom, and how I eventually decided to break the cycle and carve a new path. I also talk about a powerful realization from therapy last week that inspired this entire episode: just because it wasn’t modeled for you doesn’t mean you can’t be the one to change it.
Whether you’re a parent or not, this episode is for the women who are becoming the “healthy one” in their families... for the first time ever. I share stats on generational health patterns, why it is harder when you weren’t raised with healthy habits, and why that makes your journey even more meaningful.
This one’s raw, honest, and hopefully the reminder you need that your past doesn’t determine your future. The cycle can end with you.. and that’s something to be proud of.
🧠 Topics in this episode:
• Breaking generational cycles of unhealthy habits
• Growing up with trauma and carving a new path
• Why it's harder—but not impossible—to prioritize health when it wasn't modeled
• What I learned in therapy this week
• Stats on intergenerational obesity and how to flip the script
• Encouragement for the “first ones” doing it differently
👇 If this episode resonated, please share it with someone who needs to hear this. And let me know if you'd be interested in a private podcast listener Facebook community—I want to hear from you
Email me: knicalee@sustainablyhealthy.online
Connect on Instagram: @coach.knica.lee
Ever find yourself saying “I’ll decide when I get there”... only to end up making choices that don’t align with your goals? Same. In this episode, I’m breaking down why leaving decisions up to the moment is one of the biggest things sabotaging your consistency. Whether it’s food, workouts, or even gas station snacks (yes, I said it).
We talk about:
Why willpower isn’t your problem, decision fatigue is
How planning ahead builds self-trust and confidence
A story from one of my clients who finally said “no more fast food”
And why “I’ll see how I feel” isn’t a solid game plan
If you’ve been struggling with follow-through, indecision, or just feeling stuck in the middle, this episode will give you the mindset shift you didn’t know you needed.
Oh — and The Challenge That Lasts is still open for registration until July 27th! 50% of all July memberships are being donated to support Texas flood victims