Shows
The Sustainably Healthy PodcastChanging the Narrative: Becoming the Healthy One in Your FamilyWhat 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 insp...2025-07-2834 minThe Sustainably Healthy PodcastRevisiting The Sustainable Seven: Habits That Actually LastIn this episode, I’m revisiting the Sustainable Seven—the habits that have not only helped me lose 50+ pounds and keep it off, but also radically improved my mental health, consistency, and energy.Whether you're new to your health journey or just feel like you’ve fallen off track, this episode is your permission to get back to basics—no extremes required.I break down each habit and share how I apply them in my own life (and how you can, too):Protein + FiberHydrationDaily MovementSleep Qu...2025-07-1456 minThe Sustainably Healthy PodcastThe Type of Goals You Should Be Focusing OnIn this vulnerable, heart-to-heart episode, Knica opens up about what it really means to set healthy goals—ones that are rooted in your values, aligned with what you can actually control, and designed to create lasting change.She shares a powerful story about one of her most resilient clients who stayed consistent for nearly a year before seeing the scale finally move—and what that journey taught them both about mindset, metabolism, and trusting the process.Knica also reflects on her own past obsession with reaching a certain weight, and how finally letting go of that...2025-06-0935 minThe Sustainably Healthy PodcastOne Simple Mindset Shift That Can Change EverythingIn this episode of the Sustainably Healthy Podcast, host Knica Lee discusses a transformative mindset shift that can help individuals navigate through struggles and challenges. She emphasizes the importance of viewing difficulties as opportunities for growth and learning. Knica shares her personal experiences with a shoulder injury and her fertility journey, illustrating how these challenges have led to self-discovery and resilience. Additionally, she provides insights into her coaching programs, highlighting the differences between one-on-one coaching and group challenges, and how each can benefit different individuals based on their needs.Register for TCTL June Partner...2025-05-2640 minThe Sustainably Healthy PodcastThings We Don’t Say Out Loud (But Should)In this vulnerable episode of The Sustainably Healthy Podcast, Knica Lee dives into one of the most powerful prompts from The Challenge That Lasts: “What’s something you struggle with that you rarely say out loud... but wish more people were honest about?”She shares raw and honest responses from women in the community—from the quiet guilt of motherhood to the pressure of always having it together, body image struggles, and the hidden weight of feeling like you have to be the strong one. Knica also opens up about her own experience navigating these emotions, highlighting how jour...2025-05-1257 minThe Sustainably Healthy PodcastThe Battle Between Quality vs QuantityIn this episode of the Sustainably Healthy Podcast, Knica discusses the importance of both quality and quantity in nutrition, sharing her personal health journey, challenges with allergies, and insights on mindful eating. She emphasizes the need for self-awareness in food choices and the balance between enjoying food and maintaining health goals. The conversation also touches on detox protocols and the significance of understanding how different foods affect individual well-being.TakeawaysIt's not just about quantity, but also quality of nutrition.Tracking food can help identify what makes you feel good.Mindful eating involves recognizing how food...2025-05-0534 minThe Sustainably Healthy PodcastWeekend Wipeouts: How to Stop Starting Over Every MondayIn this episode, Knica discusses the challenges of maintaining health and fitness routines over the weekends. She emphasizes the importance of mindset shifts and provides practical tips for navigating weekend temptations while still enjoying life. The conversation covers the psychological aspects of weekend behavior, strategies for planning, and the significance of sustainable habits in achieving long-term health goalsWeekends can disrupt your health journey if not managed.Mindset shifts are crucial for sustainable health habits.Planning your weekends can prevent impulsive decisions.Never miss two days in a row to maintain momentum.Incorporate one healthy habit daily, even...2025-04-1435 minThe Sustainably Healthy PodcastVulnerable Episode: Fertility, Injuries, Parenting a Teen, Dialing it Back In, What's On My MindThis week, Knica gets real about what’s been on her mind lately—from navigating a shoulder injury and life’s stressors to the unexpected challenges of becoming a mom to a teenager. She opens up about letting some of her healthy habits slip and shares what she’s doing to dial it back in, refocus, and get back to looking and feeling her best.Join us in Busy Women Strong Habits Facebook groupGet on the Challenge That Lasts Waitlist for May2025-03-3135 minThe Sustainably Healthy PodcastTake Accountability and Control What You Can ControlHave you ever caught yourself blaming your circumstances for why you’re not where you want to be? Maybe it’s your busy schedule, your unsupportive spouse, or the fact that life just feels hard. The truth? Successful people find a way to make things happen despite their circumstances.In this episode, we’re talking about what it really means to take accountability for your actions and focus on what you can control. You can’t change your past, the weather, or what others do—but you can control your daily choices, your mindset, and your effort.I’m s...2025-03-1042 minThe Sustainably Healthy PodcastWhat Supplements Should You Start With?This week Knica answers one of the most common questions she gets at the beginning of the year... "What supplements should I get?"
She keeps it real in this episode and shares all of the supplements she takes along with what could benefit you!
If you haven't joined our 4 week challenge you can register before January 17th HERE
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Join the Sustainably Healthy Facebook Community2025-01-1343 minThe Sustainably Healthy PodcastUsing ChatGPT for Your Fitness Goals & Challenge DetailsThis week Knica shares tips on how to use ChatGPT as a tool help you succeed in 2025.
She also covers details about her and Brooke's upcoming Fresh Start Fat Loss Challenge!
Register HERE
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Join the Sustainably Healthy Facebook Community2025-01-0644 minThe Sustainably Healthy PodcastWhat a "Good" Coach Wants You to KnowToday Knica shares a few things she (and any other empathetic and honest coach) wants you to know.
If you're interested in working with me this year, apply for 1:1 Coaching HERE
Join us in the Sustainably Healthy Facebook Community for motivation, recipes, & tips2024-12-3049 minThe Sustainably Healthy PodcastI Fell OffThis week Knica shares her struggles and what she is doing to pull herself out of this funk.
The winter blues are real.
Join us in the Sustainably Healthy Facebook Community
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Email: knicalee@sustainablyhealthy.online2024-12-1624 minThe Sustainably Healthy PodcastQ&A: Supplementation, Macro Adjustments, & more...In this episode, Knica is answering the most recent nutrition questions she's gotten lately! Tune in to learn all about when and who can benefit from specific supplementation like protein powders and electrolytes, meal timing and if you should eat past a specific time, and why I suggest working with a coach if you need macro adjustments.
Join the Sustainably Healthy Facebook Community to get your questions answered
Learn more about my 1:1 Coaching program2024-11-0447 minThe Sustainably Healthy PodcastHow to Enjoy the Holidays Without Gaining Weight: Simple Tips to Stay on TrackThis week Knica shares her tips on how to stay on track this holiday season and announced her upcoming free 3 day mini challenge!
Register for the Challenge HERE
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Connect with me on Instagram2024-10-1441 minThe Sustainably Healthy PodcastWhy NOW is the Perfect Time to StartThis week, Knica shares why the last 3 months of the year is the perfect time to start your health and fitness journey. Most people put off their health until after the holidays. Tune in to this episode to learn how to get ahead on your New Years Resolution! 2024-09-3039 minThe Sustainably Healthy PodcastMentally and Physically Healthy with Rose GrandeYou're not gonna want to miss out on this week's episode where Knica brings on a guest client who just graduated from 1:1 nutrition coaching and shares her experience with initially joining to lose weight but leaving the program with so much more.
More information on 1:1 coaching with Knica Lee
Sustainably Healthy Facebook Community2024-09-2343 minThe Sustainably Healthy Podcast30 Lessons I've Learned in 30 YearsOn this week's podcast episode, Knica shares 30 important lessons she's learned throughout her life and what has made her into the person she is today. 2024-09-1642 minThe Sustainably Healthy Podcast5 Healthy SwapsThis week Knica dives into 5 unorthodox heath swaps that can benefit you more than you think!
If you enjoyed this episode, please share it with a friend or share to your IG or Facebook group and tag me!
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Join the Sustainably Healthy Community2024-09-0955 minThe Sustainably Healthy PodcastThe Message You Need to Hear TodayOn this week's episode, Knica shares a message she felt was exactly what you needed to hear today. Without giving too much away, just know that this mindset shift can change everything for you...
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Subscribe to the Sustainably Healthy Newsletter2024-09-0230 minThe Sustainably Healthy PodcastShifting Your Identity to Achieve Your GoalsThis week's episode is short and sweet as Knica discusses the importance of no longer identifying as the type of person who stands in the way of your own goals!! 2024-08-2619 minThe Sustainably Healthy PodcastCoaches Struggle TooThis week Knica shares the struggles she has been going through lately and reminds us that nobody is perfect. Persistence is key!
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2024-08-1927 minThe Sustainably Healthy PodcastReasons the Scale Fluctuates (that have nothing to do with fat gain)This week Knica talks about why the scale may fluctuate during a diet phase, reverse phase, or just in general.
She also announced her upcoming 4 week challenge!
Be one of the first to register HERE2024-08-1229 minThe Sustainably Healthy PodcastYou Are EnoughThis week Knica gets a little vulnerable with her listeners as she shares an important message she believes God needed you to hear today.
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Join the Sustainably Healthy Facebook Community2024-08-0532 minThe Sustainably Healthy PodcastIs It Your Hormones?This week Knica discusses her thoughts when it comes to women in their 40s and 50s going through perimenopause/menopause and what to focus on if it is indeed your hormones standing in the way of you losing weight and becoming Sustainably Healthy.
If you're interested in applying for my 90-Day Intensive Health and Life Coaching Program, please submit an application HERE and schedule your free Strategy Session2024-07-2953 minThe Sustainably Healthy PodcastWhen and How to Come Out of A Diet PhaseAre you ready for a reverse diet?
Tune in to this week's episode where Knica shares how oto implement a reverse diet. Whether you're finishing up a fat loss phase or looking to maintain your hard-earned progress, this episode will equip you with the knowledge and tools you need to transition smoothly and maintain your results.
Join us in the Sustainably Healthy Facebook Community
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2024-07-2244 minThe Sustainably Healthy PodcastBuilding Habits That LastYou voted! This week Knica talks about how to build healthy habits that last an letting go of habits that no longer serve you.
Download the Sustainable Seven Habits Guide
Join us in the Sustainably Healthy Community
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Apply for 1:1 Coaching2024-07-0832 minThe Sustainably Healthy PodcastWhy it's Easier for Men to Lose WeightThis week Knica shares her thoughts on why it might be easier for men to lose weight than it is for women. She goes over what diets do to your metabolism and how to heal your metabolism from chronic dieting and stress.
Join us in the Sustainably Healthy Community
Click Here to apply for 1:1 coaching
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2024-07-0147 minThe Sustainably Healthy PodcastHow to NEVER Achieve a Sustainably Healthy LifestyleThis week, Knica talks about her thoughts behind her recent post about what you are doing that is probably holding you back from achieving your health and fitness goals.
Check out my brand new guide: Seven Habits for Lasting Results
Join us in the Sustainably Healthy Community
Apply for 1:1 Nutrition Coaching
Follow me on Instagram2024-06-1741 minThe Sustainably Healthy PodcastHow to Navigate Social OutingsOn this episode, Knica shares tips on how she navigates social outings while prioritizing her health and fitness goals at the same time. She talks about setting boundaries with friends and family, what to eat before and during and event, and so much more!
Catch the replay of How to Avoid Summer Setbacks
Join us in the Sustainably Healthy Community
Apply for 1:1 Nutrition Coaching2024-06-1035 minThe Sustainably Healthy PodcastHow to Get Your Family to Eat HealthyOn this week's episode, Knica answers one of the most common questions she gets in her nutrition coaching business... How do I get my family to eat healthy with me?
She shares how she gets her son and husband to make healthier choices and also offers great tips to secretly add simple swaps to the meals you are currently eating to make them more nutritious.
Join us in the Sustainably Healthy Community
Give me a follow on Instagram @coach.knica.lee
Apply for 1:1 nutrition coaching 2024-06-0348 minThe Sustainably Healthy PodcastAre Baby Carrots Bad For You?This week Knica shares her opinion on fear mongering and food shaming. If you have struggled with overwhelm and confusion due to everyone on the internet telling you that baby carrots are bad for you, this episode is a must listen!2024-05-2732 minThe Sustainably Healthy PodcastAre Carbs Bad for You?Carbs are known to have a bad rap..
This week Knica talks about carbs and her thoughts on if you should be consuming them or not! 2024-05-2032 minThe Sustainably Healthy Podcast11 Things I've Learned in 11 Years of Being a MotherHappy Mother's Day! This week Knica shares her experiences and lessons she's learned in the past 11 years of being a mom. 2024-05-1343 minThe Sustainably Healthy Podcast3 Biggest Tips for PMSAunt Flo about to show up any day now?
This week, Knica shares her 3 biggest tips to stay on track despite the lack of energy and motivation you might feel leading up to your period.
Join us for Mentally Healthy in May in the Sustainably Healthy Community
Apply for 1:1 coaching with Knica
Follow Knica on Instagram @coach.knica.lee2024-05-0631 minThe Sustainably Healthy PodcastWho I DON'T HelpThis week Knica shares her answer when asked who she doesn't help in her nutrition coaching business.
Apply for 1:1 nutrition coaching HERE
Join us in the free Sustainably Healthy Facebook Group HERE
2024-04-2938 minThe Sustainably Healthy PodcastSupplementsOn this week's episode, Knica talks about her opinion on supplements and which supplements you should or shouldn't take!
Check out the supplements Knica takes
Join the Sustainably Healthy Facebook Community2024-04-2231 minThe Sustainably Healthy PodcastDo Walks Count as Exercise? BONUS EPISODEOn this episode, Knica talks about the very popular topic going around right now, do walks count as intentional movement?
Listen to hear her thoughts on the subject! 2024-04-1838 minThe Sustainably Healthy PodcastThe Importance of Self-DevelopmentOn this week's episode, Knica talks about why self-development is one of the most important habits out of the Sustainable Seven.
She get's a little personal by talking about her recent disagreement with her husband and shares why that was a pivoting moment for her in her journey to healing her relationship with herself!
I hope this episode inspires you!
Join us in the Sustainably Healthy Facebook Group
Apply for 1:1 Nutrition Coaching2024-04-1539 minThe Sustainably Healthy PodcastAccountabilityOn this week's episode of the Sustainably Healthy Podcast, Knica talks about the one thing that helps her achieve her goals faster than anything else...
Join us for free in April Accountability Telegram chat
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2024-04-0841 minThe Sustainably Healthy Podcast5 Reminders for When You're in a FunkThis week Knica shares the 5 things she reminds herself of when she is in a funk.
We all experience funks on our health and fitness journey. This doesn't mean you have to toss your goals out the window.
If you're currently trying to pull yourself out of a funk, this episode is for you! 2024-04-0142 minThe Sustainably Healthy PodcastWeight Loss Myths DebunkedKnica gets HEATED on this week's episode as she goes through the comments on a recent thread she came across on Facebook about weight loss. 2024-03-2540 minThe Sustainably Healthy Podcast3 Mistakes to Avoid on Your Fat Loss JourneyOn this week's episode, Knica talks about the 3 mistakes you need to avoid if you want to make significant progress on your fat loss journey.
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Apply for 1:1 Coaching2024-03-1837 minThe Sustainably Healthy PodcastWhen Weight Loss isn't "Healthy"Tune in to this week's episode where Knica goes over circumstances when weight loss can be negatively effecting your health.
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Join us in the Sustainably Healthy Facebook Community2024-03-1144 minThe Sustainably Healthy PodcastAre You Ready for a Cut?This week Knica dives into a few important factors to consider before going into a cut or calorie deficit. Not everyone is ready for a fat loss phase. She talks about what you need to do to be mentally and physically ready!
Apply for 1:1 coaching
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Follow me on Instagram2024-03-0448 minThe Sustainably Healthy PodcastPersistence is KeyThis week, Knica shares her recent experience with a current obstacle she is facing and how she handles circumstances that are out of her control..
How you can support the Podcast:
Share it to your Instagram story or Facebook feed and tag @coach.knica.lee
Write a rating or review on your podcast platform
Share it with a family member or friend
If you are interested in 1:1 coaching please submit an application HERE
Join us in the free Facebook community: Sustainably...2024-02-2832 minThe Sustainably Healthy PodcastRule Following is Holding You BackThis week, Knica talks about how being a chronic rule follower is holding you back from making significant progress on your fat loss goals. 2024-02-1220 minThe Sustainably Healthy Podcast5 Biggest Tips to Get the Most Out of a ChallengeOn this episode, Knica shares her 5 biggest tips to get the most out of a challenge so you can benefit long-term instead of repeating the same cycle of relying on motivation to succeed.
Join us in the Sustainably Healthy Facebook Community
Apply for 1:1 Nutrition Coaching2024-02-0537 minThe Sustainably Healthy PodcastGood, Better, BestOn this week's episode I share the one tip that has helped me most overcome my all-or-nothing mentality.
Join us in the Sustainably Healthy Facebook Community to sign up for the Time to Make a Change Challenge!2024-01-2927 minThe Sustainably Healthy PodcastWhy Your Macros Won't WorkThis week we dive deep into why online nutrition calculators and macro tracking apps don't work long-term and the one thing no nutrition calculator takes into account!
Join us in the Sustainably Healthy FB Group
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Download "Calculate Your Own Macros" Guide2024-01-2244 minThe Sustainably Healthy PodcastFirst Featured Episode on the Mile 17 Podcast!Listen to my very first interview on the Mile 17 Podcast!
Join me on an inspiring journey as I share my story in the latest episode of the Mile 17 Podcast! From navigating the challenges of teenage motherhood to evolving into an entrepreneur on a mission to impact the lives of women grappling with the all-or-nothing mentality, we delve into the highs, lows, and pivotal moments that shaped my path.
If you're a fan of motivational and self-development podcasts, Colton's channel is a must-listen.
Discover the resilience, lessons, and triumphs that fueled my transformation and...2024-01-1548 minThe Sustainably Healthy PodcastChallenge Red FlagsOn this episode I go over the 5 red flags to watch out for when participating in a fitness challenge.
Join the FREE Sustainably Health Facebook Community
Register for the Self-Sabotage Webinar
Connect on Facebook or Instagram2024-01-0833 min
Mile 17EP 11: KNICA LEE | Bartender turned entrepreneur, teen mom & journeyKnica Lee intentionally changed the direction of her life when she made the choice to leave the comfort of bartending to pursue her dreams and vision.
Knica currently resides in the Phoenix area as the founder of the Sustainably Healthy Community. Knica focuses on building sustainable habits through nutrition, fitness, and daily habits to guide people through living a life that is realistic to maintain.
Knica knows firsthand what it is like to live in a body with low self-confidence and non-sustainable habits. At the age of 17, Knica found herself pregnant while trying to live out the remainder of her...2024-01-0448 minThe Sustainably Healthy PodcastWhat you Really Need to Succeed in 2024This week I'm sharing a little snippet of my 7 part series in the Sustainably Healthy Community: Fat Loss, Fitness, & Nutrition Tips for Strong Women
I'm taking it back to the basics by covering the Sustainable Seven Habits to succeed on your health and fitness journey. These 7 simple habits are going to help you develop a strong foundation to succeed and not be another statistic that doesn't follow through with their New Year Resolutions.
Join us in the free Facebook group
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Follow me on Instagram and Facebook 2024-01-0131 minThe Sustainably Healthy PodcastI'm the Heaviest I've Weighed in YEARSOn this week's episode, I share my feelings about my most recent encounter with the scale.
Although it didn't read what I had expected, I am grateful to be in a place where it doesn't affect me as much as as it did in the past.
Join us in the Sustainably Healthy Free Facebook Community
Subscribe to my newsletter so you never miss an episode
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Follow me on Instagram2023-12-2522 minThe Sustainably Healthy PodcastDo Ingredients Really Matter?Sharing my thoughts on ingredients like artificial sweeteners, seed oils, and organic vs non-organic food choices!
2023-12-1833 minThe Sustainably Healthy PodcastHot Take: Weight Loss MedicationsI share my opinion on the popular weight loss medications like Ozempic and Semaglutide injections and why they aren't optimal for long-term health.
Subscribe to the Sustainably Healthy Newsletter
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2023-12-1134 minThe Sustainably Healthy PodcastMy Thoughts On AlcoholI am never one to promote any sort of restriction, even with alcohol! Tune in to learn about my thoughts on when alcohol can be a part of your lifestyle and mindset shifts to have when you need to work on reducing it!
APPLY FOR 1:1 COACHING HERE
JOIN THE SUSTAINABLY HEALTHY COMMUNITY HERE
FOLLOW ME ON INSTAGRAM HERE2023-12-0451 minThe Sustainably Healthy PodcastThe "Seasons" of a Healthy LifestyleOn this episode I talk about the seasons of a health and fitness journey for women. We talked about the "seasons" we experience throughout each month when it comes to your menstrual cycle, the seasons of the year when it comes to reaching a specific goal, and the seasons of life when it comes to prioritizing your health.
Apply for 1:1 coaching today to qualify for Black Friday promo! Offer ends November 30th! 2023-11-2752 minThe Sustainably Healthy PodcastWhat NOT to do the Week of ThanksgivingIt's already the week of Thanksgiving! On this episode I share with you my top 5-ish "What NOT to do" during the week of Thanksgiving to help you continue on your path toward Sustainable Health!
On this episode I mentioned my 3 part training on How to Avoid Unwanted Holiday Weight Gain: Access the training for $12.99 HERE
Opt in to my email list by subscribing to my FREE recipes: Quick & Simple High Protein Recipe E-book
Apply for 1:1 coaching to receive Black Friday Promo: Buy 3 months get 1 FREE
2023-11-2043 minThe Sustainably Healthy PodcastYour Average CrossFit CoachOn this episode I talk about the changes I am making to the Sustainably Healthy Community and why I am shifting my content to help those who are already working out.
I also share my top 3 tips if you are new to CrossFit or want to get started!
Post-workout recovery shake
Apply for 1:1 nutrition coaching
Black Friday Sale buy 3 months get one free! Offer ends November 30th! 2023-11-1350 minThe Sustainably Healthy Podcast3 Mistakes I've Made as a CoachWe've all made mistakes in our past. Today I share the 3 biggest mistakes I've made in the past as a nutrition coach and what I do now to continue to improve every single day!
Join us in the Sustainably Healthy Community HERE
Apply for 1:1 Nutrition Coaching HERE2023-11-0648 minThe Sustainably Healthy PodcastStress ManagementWhy stress is preventing you from losing fat. Is your body ready for fat loss? Listen in on this week's episode to learn more about how to reduce stress to prepare your metabolism for a fat loss phase!
2023-10-3037 minThe Sustainably Healthy PodcastCalculate Your Own MacrosOn this episode I broke it down for ya step-by-step!
If you want to know my proven method on how to calculate your own macros, you will not want to miss this episode.
Click HERE to download my free guide on How to Calculate You Own Macros
Click HERE to apply for 1:1 coaching! 2023-10-2355 minThe Sustainably Healthy PodcastStop Avoiding Reality, How to Hit Your Protein Goal, & What to Do When You Want to QuitOn this week's podcast episode I dove into a few of the topics I wrote about in my daily newsletter last week and my thought process behind why I decided to share tips on them.
If you would like access to my Quick & Simple High Protein Recipe E-book CLICK HERE
You will also be added to my daily newsletter with education, motivation, and nutrition tips each day of the week!
CLICK HERE to join my Sustainably Healthy Community so you have access to join my 3 week series...2023-10-1656 minThe Sustainably Healthy PodcastWhy You Keep Falling OffYou may think that your lack of consistency could be due to the fact that you can't stay motivated or you just don't want it bad enough. In this episode, I share the real reason why you keep falling off and how to never fall off again.
Apply to work with me 1:1 HERE
Subscribe to my email list and receive 45+ Quick & Simple High Protein Recipes HERE2023-10-0937 minThe Sustainably Healthy PodcastHow I Manage My AnxietyAnxiety has always been a struggle for as long as I can remember.
I am no therapist and still have a lot of work to do but these things I mention on the episode have helped me tremendously this past year.
If you enjoyed this episode please let me know!
Also feel free to join us in the Sustainably Healthy Community for more support on your journey to a healthy and happy lifestyle! 2023-10-0250 minThe Sustainably Healthy PodcastHow to Get Back on Track After Falling Off Over the WeekendThis week's episode is all about how to get back on track when you have a weekend full of over indulgences!
We all have been there but the last thing you should do is let it turn into a snowball effect and completely give up on your health and fitness goals!
If you would like more support on your journey, join us in the Sustainably Healthy Community!2023-09-2539 minThe Sustainably Healthy PodcastHow to Lose 30-50 lbs AND KEEP IT OFF in Less Than a YearLast week I shared a series on "how to lose 30-50 lbs in less than a year sustainably without sacrificing your mental health and decided to make this week's episode all about explaining exactly what to do in each phase and breakdown what to expect each month!
Here is the TDEE calculator I mentioned in the episode.
Join us in the Sustainably Healthy Community for a 7 day trial with the code (FREEWEEK) 2023-09-181h 19The Sustainably Healthy PodcastHow to Become the Healthiest Version of You ASAPTune in to this episode where I share exactly how to become the healthiest version of you as quickly as possible!
If you enjoyed this episode please share with a friend or leave a rating or review!
Join us in the Sustainably Healthy Community for guidance and support on your journey to a healthier, happier, and more confident version of you!2023-09-1133 minThe Sustainably Healthy PodcastThe Last ChallengeOn this episode, I share my experience and mistakes when participating in multiple back-to-back challenges and why I was against them for quite some time. That wasn't until I created the Sustainable 7 Habits Challenge. The challenge that gets you results without restriction and teaches you how to sustain those results long term!
If taken seriously, this challenge will be the last challenge you ever have to participate in to achieve your health and fitness goals for good.
Register for the challenge and get a chance to win 6 months of 1:1...2023-09-0456 minThe Sustainably Healthy PodcastWhy "You're Just Not" Where You Want to BeHow often do you tell yourself that "you're just not the type of person who ___" *insert some lame excuse as to why you're not willing to do what it takes to reach your goals.
In this episode I go over why you're the one standing in your own way and how your brain is wired to believe whatever you tell it.
So what are you telling yourself daily that is holding you back from becoming the healthiest version of you?
CLICK HERE if you...2023-08-2829 minThe Sustainably Healthy PodcastHow to Be Proud of Your AccomplishmentsEvery week I share a journal prompt in my Sustainably Healthy Community to cultivate a growth mindset, and today's prompt was "Write down 5 things you want to accomplish within the next 5 years. Then write down 5 things you have accomplished in the past 5 years."
In this vulnerable episode, I go more into detail about what my goals are for the next 5 years. I also share the things I am incredibly proud of accomplishing in the past 5 years.
This exercise was great for me to believe that I am capable of accomplishing a lot...2023-08-2151 minThe Sustainably Healthy PodcastWhy People Pleasing is Holding You Back From Getting Results
Welcome to another episode of the Sustainably Healthy Podcast! In today's discussion, we're diving deep into a crucial topic that might be holding you back from realizing your health and wellness goals – the art of people pleasing.
Living a healthier lifestyle isn't about conforming to others' expectations; it's about embracing your own choices and priorities. We get it, navigating social situations and familial dynamics can be tricky, but staying true to yourself is vital on this journey.
Imagine this scenario: you're at a family gathering, determined to stick to your health commitments. But th...2023-08-1435 minThe Sustainably Healthy PodcastBody PositivityThis week I share my thought's on what I believe body positivity means and how to cultivate it on your health and wellness journey! 2023-08-0818 minThe Sustainably Healthy PodcastMy "Why"Took some time away from social media and podcasting to rediscover my "why". It has been a rocky and emotional roller coaster of a journey for me and my coaching business but I am getting back to my roots and remembering why I became a coach in the first place.
If you are interested in becoming a 1:1 client of mine, follow the link for more information on how to apply and join today! https://www.sustainablyhealthy.online/2023-08-0240 minThe Sustainably Healthy Podcast3 Things I Would Go Back and Tell MyselfIn this week's episode, I talk about the 3 things I would go back and tell myself at the start of my health and fitness journey.
If you are just getting started on your journey, this episode will hopefully help save you from making a lot of the same mistakes I did at the start of my journey!
Join my Sustainably Healthy Community for a support system and education to get you started on your journey today! We'd love to have you!
2023-07-1222 minThe Sustainably Healthy PodcastEat Your Protein!On this episode of the Sustainably Healthy Podcast, we dive in to all things protein! Join me as I talk about the benefits of consuming enough protein and actionable tips to help you get enough on a daily basis!
The protein powders mentioned in this podcast were:
Level-1 (Cinnamon Cookie Batter)
Collagen with Dermaval
Post-workout Stack2023-07-0648 minThe Sustainably Healthy PodcastBreak Free From GuiltOn this episode we dive deeper into how to break free from mom guilt, guilt of investing into yourself, and the guilt of making your health a priority. I will talk about the guilt I have experienced during my own journey and share with you why investing into YOU is the best investment you can make.2023-06-2922 minThe Sustainably Healthy PodcastFood Fear Fix Workshop Day 3: Developing a Sustainably Healthy LifestyleTune in to our final day of this transformative workshop!
On this episode I talk about the 7 sustainable habits that you can focus on incorporating into your routine today!
If you would like to watch the video session and have access to the resources, click HERE2023-06-2355 minThe Sustainably Healthy PodcastFood Fear Fix Workshop Day 2: Nurturing a Growth MindsetTune in to hear all about how to shift your mindset when it comes to healing your relationship with food!
In this episode I talk all about how to develop a growth mindset and overcome the all-or-nothing mentality when it comes to building a sustainably healthy lifestyle!
Access the visual replay to all of these calls HERE2023-06-2349 minThe Sustainably Healthy PodcastFood Fear Fix Day 1: Understanding & Awareness of NutritionIn the Led by Lee Community, we are hosting a 3 day free training on how to heal your relationship with food so you can finally reach your health and fitness goals!
In this episode, we dive deep into understanding and being aware of nutrition. Join us as we debunk common myths about food, explore the concept of energy balance, and discuss the role of macronutrients and micronutrients in our overall health.
During this workshop, we'll help you develop a healthier relationship with food and empower you to make informed choices that support your well-being. Whether...2023-06-2254 minThe Sustainably Healthy PodcastThe Unplanned Podcast EpisodeToday's podcast was originally going to be about "Is the Sacrifice Worth the Reward?"
BUUUUT....
Naturally my brain wanted to hop from one topic to another so I hope you enjoy this episode of random thoughts that I had to inspire you to live a Sustainably Healthy lifestyle! Enjoy! 2023-06-1433 minThe Sustainably Healthy Podcast10 Things You Can Do to Stay on Track this SummerIn this episode I go over 10 tips to help you stay on track this summer! Summer can be packed with so many vacations and temptations to hold you back from reaching your health & fitness goals!
Mentioned in this episode:
Download my FREE SUMMER GUIDE HERE
Join the Sustainably Healthy Membership
Use Discount Code (SHCOMMUNITY23) to save $$2023-05-2640 minThe Sustainably Healthy PodcastA Sustainably Healthy Lifestyle is Not the Same for EveryoneWith all of the misinformation and fear mongering out there, I wanted to share my opinion on what's sustainable!
In this episode I talk about how a sustainably healthy lifestyle is different for everyone and how you can create a lifestyle that serves you without sacrificing your mental health.
2023-05-1929 minThe Sustainably Healthy Podcast8 Ways to Improve Your ConfidenceHow to improve your confidence on your health and wellness journey! In this episode I talk about the difference between self-confidence and self-esteem and exactly how to improve your confidence in anything you set your mind to! If you enjoyed this podcast you will love my Sustainably Healthy Community: https://buy.stripe.com/6oEfZT6S605D7VS5km2023-05-0337 minThe Sustainably Healthy PodcastAre You a Victim of Self Sabotage?In this episode I talked about self sabotage on a health and fitness journey and how to be in control of your thoughts! Join the Sustainably Healthy Membership today- https://buy.stripe.com/6oEfZT6S605D7VS5km and use the discount code SHCOMMUNITY to get your first 3 months for $9.99 per month! (Offer ends 4/23/23)2023-04-1827 min
The Sustainably Healthy PodcastI’m not a weight loss coachFor those of you who knew me as a weight loss coach, I’ve shifted my focus.2023-03-2920 minThe Sustainably Healthy PodcastHappy Anniversary, My Love♥️Dear Joshua, 4 years of marriage has been a breeze. You make loving you way too easy. Thank you for having the patience to love me and pick me for the rest of our lives. I love you most♥️2023-03-0930 minThe Sustainably Healthy PodcastWhat I learned in my nutrition courseJust earned another nutrition certification and wanted to share with you all of the great things I’ve learned and how I’m applying it to my current clients!2023-03-0844 minThe Sustainably Healthy PodcastInvest in YOUIn this episode I talk about why it’s so important to invest into yourself to move the needle forward2023-02-2829 minThe Sustainably Healthy PodcastMy Thoughts on Intuitive EatingTune in to hear my opinion when it comes to trusting your intuition and healing your relationship with food2023-02-2730 minThe Sustainably Healthy PodcastHow to pull yourself out of a funk (part 2)The training didn’t go according to plan…2023-02-2228 minThe Sustainably Healthy PodcastThe importance of a growth mindset with Zaedon JamesIn today’s episode I am joined by our very first guest! The one and only Zaedon (stanky) James! Zaedon is my 10 year old son who is quite mature for his age as he prioritizes a growth mindset in all that he does! Listen to this podcast to hear exactly what makes me so dang proud to call this sweet sweet boy my son♥️2023-02-2127 minThe Sustainably Healthy Podcast#MakeMindsetSexyIn this episode I share my frustration with the fitness industry and how promoting weight loss isn’t something I want to be known for. Let’s make mindset sexy instead!2023-02-1620 minThe Sustainably Healthy PodcastHow to pull yourself out of a funk!Join me next week for my 3 day free training on How to Pull Yourself Out of a Funk on Your Health & Fitness Journey! Register https://knica-lee.mykajabi.com/how-to-pull-yourself-out-of-a-funk-on-your-health-fitness-journey And join my private Facebook community for access to nutrition tips and all previous and future free trainings I’ll hold there! Https://www.facebook.com/groups/ledbylee/2023-02-1422 minThe Sustainably Healthy PodcastDo you feel like a failure if you don’t hit 10k steps in a day?My experience with tracking my steps and the reason behind step counts and why they are so popular.2023-02-1316 minThe Sustainably Healthy PodcastWhat is “Sustainably Healthy”?In this episode I dive into what inspired me to name this podcast and my group coaching program Sustainably Healthy and what that means to me.2023-02-1315 minThe Sustainably Healthy PodcastThe Sustainably Healthy Podcast (Trailer)2023-02-1300 minThe Sustainably Healthy PodcastMy StoryLearn all about me, the experiences I’ve been through, and what helped shape me into the person I am today.2023-02-131h 24