Lacey Iskra - Podcast Details

Shows

The Wellness Effect (A Lifestyle U Podcast)The Cost of NOT Hiring a Health Coach: Energy, Confidence, and Long-Term WellnessEver feel like investing in your health is “too expensive”? In this episode of The Wellness Effect, we flip that belief on its head and ask a powerful question: what’s the real cost of not investing in a coach— or yourself? We explore the hidden toll of low energy, unmanaged stress, chronic symptoms, and missed opportunities—from your relationships to your career. You’ll hear real stories about how health transformations opened doors to dream jobs, deeper connections, and more joyful living. If you’ve ever struggled with mom guilt, financial fears, or the pressure to put yourself l...2025-07-1643 min

The Wellness Effect (A Lifestyle U Podcast)What Your Skin Is Telling You: The Gut-Skin-Hormone Connection ExplainedHave you ever wondered why your skin just won’t clear up—no matter how many products you try? In this episode of The Wellness Effect, we’re digging deep into the real root causes of common skin issues like acne, eczema, and psoriasis. Spoiler alert: it’s not just about what you put on your skin—it’s what’s going on inside your body that really matters. We share our personal skin journeys—from hormonal breakouts to full-blown psoriasis—and unpack how gut health, stress, diet, and even poop play a huge role in your skin’s health. If...2025-07-0951 min

The Wellness Effect (A Lifestyle U Podcast)PCOS & Hormonal Imbalance: Understanding the Real Root Cause and What to Do About ItHave you ever been told your irregular cycle or acne is “just hormones”? In this episode of The Wellness Effect, we’re diving deep into PCOS (Polycystic Ovarian Syndrome)—what it really is, why so many women are being misdiagnosed, and how it connects to much more than just your ovaries. We share our personal experiences with PCOS, the shocking gaps in medical understanding, and how insulin resistance—not just hormones—is often the hidden root cause. If you’ve struggled with irregular periods, acne, unexplained weight gain, or frustrating doctor visits, this episode is a must-listen. I...2025-07-021h 18

The Wellness Effect (A Lifestyle U Podcast)Why Hiring a Health Coach Might Be the Best Investment You'll Ever MakeEver found yourself wondering, “Would working with a coach really make a difference?” In this episode of The Wellness Effect, we’re getting real about our own journeys—how saying yes to our first coaches completely shifted the direction of our health, careers, and self-belief. We talk about why investing in your health feels scary at first, what we gained beyond physical transformation, and the true cost of waiting for a rock-bottom moment. This episode isn’t just about coaching—it’s about choosing to show up for yourself in a way that finally sticks. 2025-06-251h 00

The Wellness Effect (A Lifestyle U Podcast)Is Stress Wrecking Your Health? Understanding Internal vs. External Stress + How to Actually HealAre you really “not stressed”—or have you just gotten used to living in survival mode? In this episode of The Wellness Effect, we dive deep into the sneaky ways stress shows up in the body (spoiler: it’s not just anxiety and burnout). From hair loss and hormone imbalances to stubborn belly fat and gut issues, we break down the difference between internal and external stress and how to know when your body is waving the red flag. We unpack what’s really going on with your HPA axis, why minerals and nourishment matter more than you think...2025-06-1854 min

The Wellness Effect (A Lifestyle U Podcast)How to Actually Feel Good This Summer: Setting Non-Negotiables, & Honoring Your EnergySummer is here—but why does it sometimes feel more draining than joyful? In this episode of The Wellness Effect, we’re talking about how to actually feel good this summer by redefining your health goals, honoring your energy, and setting up sustainable routines that work with the season, not against it. We share the non-negotiables that make the biggest difference, why joy and connection matter just as much as nutrition and sleep, and how to handle social situations (yes, including pasta and patio drinks) without spiraling into guilt. If you’re craving ease and alignment this summer...2025-06-111h 00

The Wellness Effect (A Lifestyle U Podcast)Understanding Your Menstrual Cycle: What Your Body Needs in Every PhaseEver feel like your mood, energy, and cravings change overnight—and wonder if it’s all in your head? It’s not. In this episode of The Wellness Effect, we're diving into the four phases of the menstrual cycle and exploring how your hormones impact everything from your workouts to your emotional resilience. We break down each phase—menstrual, follicular, ovulation, and luteal—so you can better understand what your body needs and when. Whether you’ve been tracking your cycle for years or are brand new to the idea, this episode is packed with real-life examples, mindset shif...2025-06-041h 01

The Wellness Effect (A Lifestyle U Podcast)How to Start Journaling for Self-Growth: Tips to Build a Habit That SticksEver feel like journaling should be helping you…but you're not sure where to start or how to make it stick? In this episode of The Wellness Effect, the girls get real about the highs, lows, and hilarious beginnings of their own journaling journeys. From writing breakup rants in the notes app to manifesting dream lives and healing deep-rooted emotional patterns, this conversation dives into the real-life impact of putting pen to paper. If you’ve struggled with staying consistent, overthinking the “right” way to journal, or felt like journaling just isn’t your thing, this episode will meet...2025-05-281h 04

The Wellness Effect (A Lifestyle U Podcast)Root Cause Healing & Microdosing: How to Create Safety in the Body with Christy NaultHave you ever felt like you're doing all the right things—eating well, working out, meditating—but you're still stuck in survival mode? In this episode of The Wellness Effect, we sit down with our very first guest, Christy Nault—root cause practitioner, energy healer, and the creator of Microflow—to explore why health is more than just habits. Christy shares her powerful story of navigating deep family trauma, chronic illness, and spiritual awakening. We talk about what it really means to heal at a multidimensional level—and how that journey often begins by simply creating s...2025-05-211h 35

The Wellness Effect (A Lifestyle U Podcast)Endocrine Disruptors: 5 Hidden Toxins That Could Be Wrecking Your HormonesDo you ever wonder how the products you use every day are affecting your hormones? In this episode of The Wellness Effect, we’re diving into the surprising world of endocrine disruptors—from your shampoo and cleaning supplies to yoga mats and receipts. We break down the five worst offenders, how they silently disrupt your hormonal health, and practical swaps to reduce your toxic load. If you’ve ever felt overwhelmed by low-tox living or unsure where to start, this episode offers real-life tips, mindset shifts, and a whole lot of laughs along the way. ...2025-05-141h 15

The Wellness Effect (A Lifestyle U Podcast)Breaking the Binge & Restrict Cycle: Real Solutions for Sustainable WellnessIf you’ve ever said, “I was so good all day… and then lost control at night,” you’re not alone. In this episode of The Wellness Effect, we’re diving into one of the most common (and least talked about) struggles: the binge and restrict cycle. Join us as we break down the binge/restrict cycle from both a physical and emotional lens. We talk about why restriction often isn't about willpower—it’s a signal from your body that it’s not getting what it needs. From skipping breakfast to overly “clean” eating, many women unknowingly...2025-05-071h 04

The Wellness Effect (A Lifestyle U Podcast)Trying to Conceive? The Mindset, Supplements & Support That Actually Helped (Part 2)Trying to conceive can feel like an emotional rollercoaster—and no one talks about it enough. In this episode of The Wellness Effect, we’re continuing Kira’s fertility journey, breaking down the mindset, supplements, and support that helped her conceive after loss. In this deeply vulnerable and powerful episode, Kira shares more details about the physical, emotional, and spiritual layers of her fertility journey—from grieving multiple losses to navigating early pregnancy with cautious hope. She gets real about the supplements that helped, the importance of mineral support, how parasites may have played a role, and the heal...2025-04-3046 min

The Wellness Effect (A Lifestyle U Podcast)Trying to Conceive? Why Your Nervous System & Mindset Matter More Than You Think (Part I)Can letting go be the very thing that brings your deepest desire? In this heart-opening episode of The Wellness Effect, Kira shares her vulnerable and powerful story of navigating fertility struggles, loss, and finally… a pregnancy. This conversation isn’t just about motherhood—it’s about healing, trusting your body, and choosing softness on the journey. Together, we dive into the deep and often unspoken realities of the fertility journey. Kira shares the emotional weight of multiple losses, the toll of clinging to timelines, and what finally shifted her path. We also discuss how emotional regulation, nervous system h...2025-04-2356 min

The Wellness Effect (A Lifestyle U Podcast)Drainage Pathways 101: How to Support Detox, & Eliminate Toxins NaturallyEver feel like you’re doing all the right things—eating clean, exercising, taking supplements—but still not seeing results? You might be missing a key step in your healing journey: supporting your drainage pathways. In this episode, we break down the difference between drainage and detox, explain why your body might be struggling to eliminate toxins, and share how your lymphatic system, liver, and gut all play crucial roles in the process. Whether you're dealing with skin issues, bloating, brain fog, or fatigue, understanding drainage is essential. You’ll learn what signs to look out for...2025-04-161h 19

The Wellness Effect (A Lifestyle U Podcast)Is the Wellness Industry Overwhelming You? Here’s How to Cut Through the NoiseFeeling lost in the ever-growing wellness industry? With so many options, it's easy to get overwhelmed by the latest trends, conflicting advice, and endless products. In this episode, we’re breaking it all down for you. Join us as we discuss how to navigate the wellness space without stress. We’ll talk about prioritizing your health, understanding what’s actually worth your time and money, and avoiding the pressure to do everything perfectly. What we discussed: [00:52] - Why the wellness industry can feel overwhelming [06:15] - The problem with constantly changin...2025-04-0958 min

The Wellness Effect (A Lifestyle U Podcast)Are You Ready for a Fat Loss Phase? Signs Your Body is (or Isn’t) ReadyEver wonder if your body is actually ready for fat loss? Jumping into a fat loss phase at the wrong time can leave you frustrated, exhausted, and stuck in a cycle that doesn’t work. In this episode, we break down the key signs that indicate whether you’re in the right place for fat loss—or if it’s time to focus on something else first. Join us as discuss the importance of metabolism, stress, sleep, and hormones in fat loss success, and how to take a sustainable approach to your health goals. Tune in for sustaina...2025-04-0250 min

The Wellness Effect (A Lifestyle U Podcast)Friendship, Social Anxiety & Finding Your People: Tips on Navigating Adult RelationshipsMaking friends as an adult is hard—but keeping those friendships strong can be even harder. Whether it's dealing with social anxiety, maintaining long-distance connections, or finding new friendships that align with your evolving life, it’s a journey that many of us struggle with. In this episode of The Wellness Effect, Lacey, Jensen, and Kira dive deep into friendship dynamics, from childhood bonds to making friends as an adult, and even how ADHD and social anxiety can impact the way we connect with others. If you’ve ever felt awkward reaching out to a friend...2025-03-261h 00

The Wellness Effect (A Lifestyle U Podcast)Root Cause Healing: Understanding the Deeper Reasons Behind Your Health StrugglesHave you ever wondered why certain health issues keep coming back no matter what you try? The truth is, symptoms are just the surface level of what’s really going on. In this episode of The Wellness Effect, we dive into root cause healing, discussing what it actually means, why it's so important, and how to start uncovering the deeper imbalances affecting your body. We also share personal experiences with functional lab testing, nervous system dysregulation, gut health, and the impact of stress on healing. Whether you're struggling with fatigue, digestive issues, or hormonal imbalances, th...2025-03-1956 min

The Wellness Effect (A Lifestyle U Podcast)How to Get Back on Track After Vacation (Without Punishing Yourself)Coming back from vacation can feel overwhelming—especially when you’re trying to return to healthy habits without falling into an all-or-nothing mindset. In this episode of The Wellness Effect, we dive into how we prepared for our trips, maintained balance while traveling, and transitioned back into routine without stress or guilt. If you’ve ever struggled with post-vacation blues, food guilt, or feeling like you have to "make up" for indulgences, this conversation will help shift your mindset and approach to a healthier, more sustainable recovery. Whether you’re heading on a trip soon or just...2025-03-121h 00

The Wellness Effect (A Lifestyle U Podcast)Behind the Scenes of Lacey’s Mexico Destination WeddingPlanning a wedding can be overwhelming—but what if you could strip away the stress and just focus on what matters most? In this episode of The Wellness Effect, Lacey, Jensen, and Kira take you inside Lacey’s dream destination wedding in Mexico. From a surprise legal ceremony to navigating a Type B planning approach, this episode is filled with real talk, funny moments, and practical insights into why destination weddings can be the ultimate stress-free option. Whether you're planning a wedding or just love hearing behind-the-scenes stories, this episode is for you! 2025-03-0550 min

The Wellness Effect (A Lifestyle U Podcast)Growth vs. Victim Mindset: How to Shift Your Perspective and Take Control of Your LifeDo you feel like life is constantly happening to you rather than for you? Your mindset could be holding you back. Mindset plays a powerful role in shaping how we experience challenges, opportunities, and personal growth. In this episode of The Wellness Effect, Lacey, Jensen, and Kira break down the growth vs. victim mindset, how these perspectives develop, and actionable steps to shift toward a more empowered, resilient approach to life. If you’ve ever felt stuck in negative thought patterns, struggled with comparison, or found yourself blaming external factors for your situation, this episode will give you...2025-02-2654 min

The Wellness Effect (A Lifestyle U Podcast)Meal Hygiene 101: How Mindful Eating Can Transform Your Digestion and HealthDid you know how you eat your food can be just as important as what you eat? In this episode of The Wellness Effect, Kira, Jensen, and Lacey dive into the world of meal hygiene—the simple, often-overlooked habits that can improve digestion, reduce bloating, and support overall gut health. We also explore the surprising connection between full moons and parasites (yes, really!), the power of mindful eating, and how slowing down can lead to better health. Whether you’re struggling with bloating, heartburn, or sluggish digestion, this episode offers easy, actionable tips to help you feel bett...2025-02-1931 min

The Wellness Effect (A Lifestyle U Podcast)Understanding Attachment Styles: How They Shape Your Relationships & Well-BeingEver wonder why you show up a certain way in relationships? Your attachment style could be playing a bigger role than you think. In this episode of The Wellness Effect, we’re diving into the different types of attachment styles, how they develop, and the impact they have—not just in romantic relationships, but in friendships, business, and everyday interactions. Lacey, Jensen, and Kira share personal experiences, reflect on past relationships, and discuss how understanding your attachment style can help you grow, heal, and create healthier connections. Whether you identify as anxious, avoidant, or somewhere in b...2025-02-1249 min

The Wellness Effect (A Lifestyle U Podcast)Morning Routines That Actually Work: Simple Habits for a Better DayHow you start your morning sets the tone for your entire day. But should your morning routine be highly structured, or should it evolve with your lifestyle? In this episode of The Wellness Effect, Lacey, Jensen, and Kira dive into the power of morning routines—what works, what doesn’t, and how to create a routine that actually fits your life. Whether you're an early riser or someone who needs flexibility, this conversation is packed with real-life insights and practical tips to help you create mindful mornings without the pressure of perfection. What we tal...2025-02-0542 min

The Wellness Effect (A Lifestyle U Podcast)Balancing Blood Sugar: Simple Hacks for Better Energy, Hormones, and MetabolismEver feel hangry, sluggish, or completely drained throughout the day? It might be your blood sugar talking. In this episode of The Wellness Effect, Lacey, Jensen, and Kira dive into the importance of blood sugar balance and how it impacts everything from energy levels to hormones and metabolism. We break down the signs of dysregulated blood sugar, why it matters even if you don’t have diabetes, and simple, sustainable habits to keep your blood sugar steady all day long. Whether you’re looking to prevent metabolic issues or just want to feel more energized and in contr...2025-01-2947 min

The Wellness Effect (A Lifestyle U Podcast)Wellness Trends for 2025: What’s In, What’s Out, and How to Make It Work for YouWhat’s trendy in the world of wellness for 2025? In this episode of The Wellness Effect, we’re breaking down the wellness practices, habits, and approaches we’re embracing this year—and the ones we’re leaving behind. From coffee enemas and dry brushing to sustainable oral hygiene and digital wellness, we explore how to tune into your body’s needs and create a personalized, practical approach to health. Tune in for an episode packed with real talk and practical advice to help you stay consistent, curious, and balanced on your wellness journey. What we talke...2025-01-2236 min

The Wellness Effect (A Lifestyle U Podcast)Practical Tips for Setting and Reaching Meaningful Goals in 2025Feeling overwhelmed by New Year’s resolutions? Then this episode is for you. Join Lacey, Jensen, and Kira as we dive into our 2025 goals, explore what worked for us in the past year, and discuss practical ways to set and achieve meaningful intentions. From prioritizing health and relationships to creating habits that last, this fun conversation is packed with actionable tips to help you navigate the year ahead with intention and ease. Whether you're just starting your goal-setting journey or fine-tuning your existing habits, this episode is a great companion for making 2025 your best year ye...2025-01-1544 min

The Wellness Effect (A Lifestyle U Podcast)Healing with Plant Medicine: Kira’s experiences with Microdosing, Rituals, and Psychedelic TherapyHave you ever wondered how plant medicine could play a role in healing and self-discovery? In this episode of The Wellness Effect, Kira takes us on an unforgettable journey into her personal experience with psilocybin and other plant-based therapies. Along with Lacey and Jensen, we explore the benefits of intention setting, emotional healing, and spiritual growth through these ancient and transformative practices. In this candid conversation, Kira shares her riveting experience with psychedelic-assisted therapy involving mushrooms and MDMA, and how it helped unravel past traumas and internal struggles. Lacey and Kira also open up about their evolved...2025-01-0847 min

The Wellness Effect (A Lifestyle U Podcast)The Wellness Effect: A New Era of Real, Balanced HealthWelcome to the very first episode of The Wellness Effect (Lifestyle U's Season 2)! In this special introduction, Lacey, Jensen, and Kira share their stories and the vision behind this exciting rebrand from Lifestyle U. We dive into what motivated the shift, how each of us found our unique paths in the wellness world, and what listeners can look forward to in upcoming episodes. Join us as we explore health, hormones, fitness, and life with a balanced approach—free from extremes and full of real talk. In this debut episode, we introduce the "Dream Team"—three frie...2025-01-011h 00

Feels Good To Feel Good#46 Is your cortisol & gut hindering your progress & life? Talks with Holistic Health Coach Lacey IskraIn this episode, Courtney brings on a good friend; Holistic Health Coach Lacey Iskra who is CEO of Lifestyle U! Together they talk about Lacey's story and how much high cortisol & gut issues really affected each of their lives and hindered so much of their life & progress! This episode may be very relatable to you and could be the catalyst to you taking action on getting help for your health! Want to learn more from Lacey? Find her here! https://www.instagram.com/laceeiskk/ Apply for 1:1 here with...2024-10-151h 06

The Wellness Effect (A Lifestyle U Podcast)Understanding Hormones and Their Impact on Our Lives with Kira IskraHave you ever wondered how hormones affect almost every aspect of our lives? Today, I’m excited to dive deep into the world of hormones. We are going to discuss what hormones are, the signs of unbalanced hormones, the role of sex hormones like estrogen, progesterone, and testosterone, and how these fluctuate during different life stages such as puberty and menstruation. We'll also explore cortisol, the stress hormone, and how it influences our overall health. Join me and Kira as we navigate through the intricate world of hormones and their significant impact on our bodies and minds. ...2024-07-2427 min

The Wellness Effect (A Lifestyle U Podcast)5 Lessons I’ve Learned in Business | Part 2 (Ep. 163)Welcome to another empowering episode of the Lifestyle U Podcast! I'm your host, Lacey Iskra, CEO of Lifestyle U. In this episode, we continue exploring the remaining 3 valuable lessons I've learned over my five years as a full-time entrepreneur. Today’s focus is on embracing resistance, maintaining a positive attitude, staying authentic to oneself, and prioritizing consistency. We’ll dive into how leaning into challenges, finding joy in the journey, adapting with personal growth, and upholding self-integrity can transform your entrepreneurial and personal life. What I discuss: [00:37] Embracing Resistance [05:04] The P...2024-05-1517 min

The Wellness Effect (A Lifestyle U Podcast)Health Benefits from Castor Oil Packs (Ep. 153)Welcome to Lifestyle U Podcast with Lacey Iskra! In this episode, I dive into the transformative world of castor oil packs, revealing their ancient roots and modern-day benefits. Join us as we explore how this simple yet powerful remedy can support your liver's detoxification process and enhance your overall well-being. Highlights 00:00 Introduction to Castor Oil Packs 02:41 The Science and Skepticism on Caster Oil Packs 06:07 Discover the Multitude of Benefits Castor Oil Packs Offer 10:06 How to Get Started on Castor Oil Packs Want...2024-03-0612 min

The Wellness Effect (A Lifestyle U Podcast)A Journey to Optimal Health with FDN Practitioner Kira Iskra (Ep. 152)Welcome back to Lifestyle U! I'm your host, Lacey Iskra, and this brand new episode. Today, we're diving deep into a topic: investing in ourselves for not just good, but great health and well-being. Joining me is a special guest, certified FDN practitioner and my sister, Kira Iskra. Together, we’re revealing the transformative power of prioritizing our health above all else. Kira brings her expertise and personal journey to the table, including her battles with infertility, a harrowing pregnancy, and her path to holistic wellness through the lens of a Functional Diagnostic Nutrition approach....2024-02-2842 min

The Wellness Effect (A Lifestyle U Podcast)5 Simple Ways to Detoxify Your Kitchen (Ep. 150)Welcome to a brand new episode of the Lifestyle U podcast. In this episode, we'll discuss five simple yet effective ways to detoxify your kitchen. We'll cover various topics, like buying organic produce, switching to glass or metal storage containers, choosing safer cookware options like cast iron, decluttering the kitchen space, and using natural cleaning supplies. Remember, it's important to prioritize your health, so let's take gradual steps towards creating a less toxic environment in your kitchen. Highlights: 01:47 - The importance of detoxifying the kitchen 02:15 - Making small changes i...2024-02-1420 min

The Wellness Effect (A Lifestyle U Podcast)Navigating the Holidays: Tips for Setting Realistic Health and Wellness Goals (Ep. 140)Welcome to this episode of the Lifestyle U podcast, where your host, Lacey Iskra, becomes your guiding light through the maze of the holiday season. In this episode, Lacey shares her wisdom on maintaining health and wellness during the festive period, acknowledging the unique challenges it poses for those on health, fitness, or wellness journeys. Tune in to equip yourselves with the tools you needed to approach the holiday season with a balanced and mindful perspective. Helpful timestamps: 00:00 Set achievable December goals, avoid unnecessary shame. 04:01 Set achievable goals, build momentum, stay c...2023-12-0617 min

The Wellness Effect (A Lifestyle U Podcast)Liver Health Masterclass with LifestyleU Coach Kira Iskra (Ep. 124)You probably know your liver helps with processing alcohol and detoxifying the body but did you know it plays over 500 roles in the body? I'm bringing back my sister Kira on the show to talk about liver health and how important it is to your overall health. We'll cover some red flags and green flags, how to give your liver a break and aid it, what the liver actually does for us, and more! Time Stamps: (1:38) What Does the Liver Do? (3:40) Explaining Cortisol (6:30) Detox’s Grand Central Stat...2023-08-1641 min

The Wellness Effect (A Lifestyle U Podcast)The Fit Sip: Navigating Alcohol's Impact on Health and Fitness (Ep. 113)I've talked about alcohol before on the show but it's been awhile and there's actually a story I've never told on this show yet that I wanted to share. Growing up, I always wanted to fit in with the crowd and I started drinking at an early age. I'd pretend to drink more but throw it out and act like I was more drunk than I was to fit in. Young Lacey. I want to share with you the reality of alcohol and I'm not saying don't drink ever again but I want you to know it's impact on...2023-05-3120 min

The Wellness Effect (A Lifestyle U Podcast)Gut Health Essentials with Kira Iskra! (Ep. 106)I am so excited to have my guest on today my sister Kira! Kira is our holistic nutrition coach at Lifestyle U and today, we are going to discuss the essentials of gut health! We talk about signs of good and poor gut health, what antibiotics do to our gut, nutrition essentials for gut health, and more! Time Stamps: (0:18) My Guest/Sister Is On Today! (1:13) How Kira Got Into Holistic Health (5:30) Ectopic Pregnancy (6:20) Signs of Gut Health (16:12) Antibiotics and Gut Health (22:45) On...2023-04-1245 min

The Wellness Effect (A Lifestyle U Podcast)6 Reasons Why You Want to Lose Weight Slowly (Ep. 77)Already by the title you probably think I'm crazy. Why would I want to lose weight slowly Lacey? I want to lose the weight now and get my dream body as fast as possible. I've been there too trust me. I want to share with you the 6 reasons why you want to lose weight slowly and why so many of our Lifestyle U clients have kept the weight off for good. Time Stamps: (0:13) Why You Want to Lose Weight Slowly (1:19) The Concept of Metabolic Adaptation (4:18) Hormones Going on...2022-09-2118 min

The Fitness Business Podcast with Erin Dimond and Jordan Dugger336. The Blueprint from 10K to 40K Months in Business with IFCA Success Coach Lacey IskraOur badass rockstar success coach Lacey Iskra joins us on the podcast today to talk about the scaling process within IFCA. Lacey came to us in 2020 stuck at 8-9k months and with a few adjustments, completely soared and now generates over 40k months with a very small team working about 5 hours a week as a true CEO. If you want to get to that stage or the next stage in your business, this is a can't miss episode as we talk specifics on how to scale and give you real student examples. Time Stamps:2022-05-301h 03

The Wellness Effect (A Lifestyle U Podcast)Talking Mindset with the Non-Diagnosing Psychiatrist Dr. Fred Moss (Ep. 57)Dr. Fred Moss is a "non-diagnosing psychiatrist" who has served the mental health industry for nearly four decades. He has consulted with patients, practitioners, physicians, facilities, organizations, groups, hospitals, nursing homes, shelters, drug/rehab facilities, jails/prisons, and more. Known as the Un-Doctor, Dr. Fred uses conversation, communication, creativity and deep human connection as a tool to help people un-diagnose, un-medicate and then “un-doctor-nate”. We talk about all of Dr. Moss's podcasts, his transition to a more holistic approach, and discuss his new book, "The Creative Eight". Time Stamps: (0:14) Dr. Moss...2022-05-0444 min

The Wellness Effect (A Lifestyle U Podcast)Reverse Dieting 2.0 (Ep. 56)Many of our clients coming to Lifestyle U believe they need to diet to get to their goals but first we have to take a step back. I promise it will be worth it and while I've covered reverse dieting in the past, I've learned a lot since that episode over a year ago so I want to talk about it again and give more context and nuance to the subject. Time Stamps: (0:10) Talking Reverse Dieting (0:43) Why I Want to Cover This Again (2:20) What is a Reverse Di...2022-04-2730 min

The Wellness Effect (A Lifestyle U Podcast)Defining and Overcoming Resistance (Ep. 55)We all have our battles with resistance but where does it come from? Why are we wired to feel this way? I want to give you a mindset shift around resistance, what causes resistance, and steps for overcoming it! Time Stamps: (0:28) Mindset Shift Around Resistance (6:30) Our Brains are Wired to Survive (11:20) Being a Perfectionist (12:01) What Causes Resistance (15:08) Steps for Overcoming Resistance (25:02) Please Let Me Know What You Think ---------------- Follow Me on Instagram! - https://www.instagram.co...2022-04-2025 min

The Wellness Effect (A Lifestyle U Podcast)Recognizing and Overcoming Limiting Beliefs (Ep. 54)We have limiting beliefs we aren't even aware of until they are pointed out and tested. I want to explain what limiting beliefs are, why they occur early on in life, examples of limiting beliefs, and how you can start to work on yours! Time Stamps: (0:10) Limiting Beliefs (1:00) What Are Limiting Beliefs (2:30) Adolscent Brain (8:30) Giving Up (14:00) The RAS Neurological System (15:30) Examples of Limiting Beliefs (25:20) One of My Limiting Beliefs in University (27:42) Limiting Belief Worksheet ----------------...2022-04-1328 min

The Wellness Effect (A Lifestyle U Podcast)Achieving Body Peace with Nina Manolson (Ep. 53)Are you at war with your body? Would you like to finally achieve body peace and have a great conversation with your body? Today's guest will help you do that and so much more! Nina Manolson is a Body-Peace® coach. She helps people end the war with food and body and finally feel truly at home in their body—as it is. She is known for her deeply feminist, anti-diet, body-peace approach. She brings her 30 years experience as a therapist, Nationally Board Certified Health & Wellness Coach, Body-Trust® Guide and Psychology of Eating Teacher to helping women create a re...2022-04-0644 min

The Wellness Effect (A Lifestyle U Podcast)The Magic of Surrender with Kute Blackson (Ep. 52)What will surrendering bring you? More than you could possibly imagine! Kute Blackson is a transformational speaker and national best-selling author of "You.Are.The.One." and recently released a new new book, "The Magic of Surrender". With a high social media profile, he has been featured on the Larry King Now Show, Impact Theory, Bulletproof Radio, and many more. With everything going on in the world, there’s never been a more important time to discuss the topic of surrender. The Magic of Surrender is a guide to move you past inner struggle to discove...2022-03-301h 01

The Wellness Effect (A Lifestyle U Podcast)Using Comparison to Your Benefit (Ep. 51)You've probably been told to not compare yourself to others and that you're perfect just the way you are. While there is some truth to that, comparison through the lens of envy will allow you to see what you want in life. Jealousy is where it crosses the line emotionally so I want to talk about how to limit jealousy and compassion and what to do instead. Time Stamps: (0:10) Turning Comparison into a Positive (2:55) Amount of Comparison is Key (4:30) Power of Gratitude (5:55) Write Down Your Ac...2022-03-2323 min

The Wellness Effect (A Lifestyle U Podcast)How to Love Your Life While Losing the Weight with Camille Martin (Ep. 50)Setting a big goal has nothing to do with losing weight. Our guest today Camille Marin Martin is a registered dietitian, public health writer, and former chronic dieter dedicated to helping women quit dieting, set bigger and better goals, reclaim their excitement for life — and lose weight in the process. She spent nearly 25 years of her life on a diet, and she’s passionate about showing women how to break free from the downward dieting spiral of failure and improve their relationship with food, change their destructive habits and negative thought patterns, and lose weight without dieting. She also wants to sho...2022-03-1645 min

The Wellness Effect (A Lifestyle U Podcast)Closing the Open Loops in Your Life and Work (Ep. 49)There could be unfinished tasks in your life that are eating at your focus and concentration. They may wake you up during the middle of the night too if you let them go too long. I'm talking open loops in our lives. Something as simple as thanking someone for a birthday card or changing our oil is something that will constantly nag at us until we do something about it. I'll explain how I've been able to close these open loops in my life and how you can too! Time Stamps: (0:10) Cl...2022-03-0921 min

The Wellness Effect (A Lifestyle U Podcast)Life and Leadership Lessons Learned While Climbing Mount Everest with Vivian James Rigney (Ep. 48)Ever wondered what the journey of climbing Mount Everest would be like? My guest today has not only climbed Mount Everest but has also climbed the highest peaks on all seven continents. Vivian James Rigney is an executive coach at Inside Us and the author of the upcoming book, "Naked at the Knife-Edge: What Everest Taught Me About Leadership and the Power of Vulnerability". A compelling and often harrowing true account of Rigney’s experience conquering Everest—the seventh and final peak of the Seven Summits he’d faced—Naked at the Knife-Edge offers a unique win...2022-03-0247 min

The Wellness Effect (A Lifestyle U Podcast)How to Increase Your Daily Energy (Ep. 47)After a few recent client discussions, I think I found a gem when it comes to why we don't do the things we say we want to do. We think it's a time issue when really it is an energy issue. Today's episode, I am going to cover how to increase your energy on a daily basis and tactical strategies you can use starting now! Time Stamps: (1:30) Time vs Energy Issue (3:00) You’re Not Eating Enough (7:05) Quality Macros (10:10) Setting Boundaries (11:50) Prioritize Your Get To D...2022-02-2324 min

The Wellness Effect (A Lifestyle U Podcast)Losing that Last 5 Pounds (Ep. 46)Losing that last 5 pounds can be a lot more difficult than the internet claims it will be. It takes a next level dedication and more restriction than you're probably comfortable with. I want to explain, if you want to lose that last 5 pounds, how to go about it and why it might not be what it's cracked up to be. Time Stamps: (0:10) That Last 5 Pounds (3:10) Think About This Analogy (7:20) What’s Wrong with Keto (12:40) What a Set Point Is (21:00) Moral of the Story 2022-02-1623 min

The Wellness Effect (A Lifestyle U Podcast)The Importance of Your Mental Health (Ep. 45)Physical health is widely talked about and individuals are given resources in school and paid sick days or for injuries but we don't give the same amount of importance on mental health. I want your mental health to be as important (or even more) than your physical health so today is all about mental health, my mental health journey, and my tips and advice for you! Time Stamps: (0:12) Talking about Mental Health (1:20) My Mental Health Journey (5:45) Dedicating 6 Months to Your Mental Health (11:07) Give Your Anxiety a...2022-02-0928 min

The Wellness Effect (A Lifestyle U Podcast)Breaking Through a Weight Loss Plateau (Ep. 44)A few episodes ago I had talked about breaking through a fitness plateau with wanting to make it into a two part series. I had a few guests on the show but wanted to keep my word so today's episode is all about how to break through a weight loss plateau specifically from a nutrition standpoint. I talk about training a bit but mostly cover tips for nutrition including the concept of diet breaks. Time Stamps: (0:10) Live from Mexico (1:45) Nutrition Focused Plateau (5:10) Why Plateaus Happen (12:50) In...2022-02-0228 min

The Wellness Effect (A Lifestyle U Podcast)The Law of Attraction with Zehra Mahoon (Ep. 43)If you've heard me talk about the law of attraction before and you were curious to learn more, this episode is definitely for you! Zhera Mahoon has extensive personal and professional experience on the subject of law of attraction and manifestation. She is a master mindset and law of attraction coach and manifesting expert. She is the author of twelve books on these subjects and the creator of the Unlimited 40-day law of attraction workout and the Unlimited Universe Mastermind. She has offered 150 talks, on TV, in public libraries, and private workshops. Zehra is the owner of Unlimited Life, w...2022-01-2649 min

The Wellness Effect (A Lifestyle U Podcast)How Positive Affirmations Will Change Your Life with Jaeden Schafer - CEO of Selfpause (Ep. 42)If you're in our Lifestyle U community or have been listening to the show for awhile, you know how much importance I put on mindset and talking positively to yourself. My guest today built an app on this very premise and has had huge success with it. Jaeden Schafer is the CEO of an affirmation meditation app called Selfpause. It lets people record their own personalized affirmations and listen to professionally recorded affirmations. I love discussing how to leverage the science of meditation and positive psychology to help listeners achieve more, improve their mindset, and accomplish their goals. We...2022-01-1939 min

The Wellness Effect (A Lifestyle U Podcast)10 Habits of People Who Lose Weight and Keep it Off (Ep. 41)I want this to be the year you finally lose the weight and keep it off for good. I want to share 10 habits I see in my most successful clients that allow them to lose their desired weight and keep it off. Time Stamps: (1:30) Coming to You Live From Scottsdale (2:45) Starting Off Slow (7:50) The Soreness (11:30) Developing Routines (14:00) Balanced Meals (15:12) Restriction (20:25) Movement and Walking is Important (26:08) Don’t Drink Your Calories (28:30) Rate and Subscribe Please! ...2022-01-1228 min

The Wellness Effect (A Lifestyle U Podcast)How to Only Focus on the Things You Can Control (Ep. 40)As I was reflecting on 2021, I was really proud of how I was able to control what I was able to control and, while I'm still learning to let go, letting go of things I have no control over. And while recording this and feeling some imposter syndrome, I wanted to share my perspective on this with you because this will change your life the more you work on it. I'll give you tactical strategies to help as well! Time Stamps: (0:10) Focusing on Things You Can Control (3:05) What I Fe...2022-01-0533 min

The Wellness Effect (A Lifestyle U Podcast)Making Your New Year's Resolutions Stick in 2022 (Ep. 39)It's that time of year when everyone and their mother sets New Years resolutions… only to fall off around February. I don't want you to be one of those people so I wanted to talk about how to set your new years resolutions so you'll have success with them and hit your goals. Happy New Year! Time Stamps: (0:16) Live From Panama (0:59) Setting New Years Resolution Goals (2:56) SMART Goals (5:40) Creating Milestones (8:16) Talk About It! (9:55) Choose One Goal (14:20) Accountability System (1...2021-12-2937 min

The Wellness Effect (A Lifestyle U Podcast)My Top Tips and Tricks for Staying on Track (Or Not) During the Holidays (Ep. 38)Since this is the episode before Christmas, just want to wish you a Merry Christmas to you and your family. While we all have different goals during this time, I wanted to give you my top tips and tricks for staying on track with your health and fitness goals during this time. Remember, it's only a couple of meals and it's not going to completely throw you off of your progress. Time Stamps: (0:25) Tips and Tricks During the Holidays (3:58) Different Goal Examples (6:10) Making a Plan (13:00) Hy...2021-12-2223 min

The Wellness Effect (A Lifestyle U Podcast)Breaking Through a Fitness Plateau (Ep. 37)Feeling stuck with your workouts? Feel like you're not making any progress? Today's episode will definitely help! I want to cover the reasons why you've plateaued or feel stuck in the gym and what you can do to get unstuck. Time Stamps: (0:08) Plateau’s in your Fitness Journey (1:08) Workout Plateau (3:50) Gaining Passion Back for the Gym (8:14) Overtraining (16:55) Tracking Progress (23:10) Drink Your Water (25:35) Next Week’s Episode (25:43) Metabolic Reset System ---------------- Follow Me on Instag...2021-12-1526 min

The Wellness Effect (A Lifestyle U Podcast)Steps to Overcoming an All or Nothing Mindset (Ep. 36)I have covered the all or nothing mindset in a past episode but didn't go into detail about how to practically handle it. Today's episode will give you the tools to do just that. I share with you signs to look out for in yourself, steps to take to overcome the all or nothing mindset, and a powerful mindset shift within the context of this mindset as well. Time Stamps: (0:20) Episode 20 (4:25) Looking At It as Practice (6:45) Recent Incident (9:13) You’re Not Alone (10:55) Things to L...2021-12-0834 min

The Wellness Effect (A Lifestyle U Podcast)People Pleasing (Ep. 35)While I've touched on the topic of people pleasing in various episodes, I wanted to talk about it in depth because recent therapy sessions have brought to the forefront just how prevalent this is in my life to this day. I'm going to talk about what I've learned about people pleasing, why it creates self-esteem issues, and ways to overcome people pleasing. Time Stamps: (0:13) People Pleasing (2:18) What is People Pleasing? (4:05) Where People Pleasing Comes From (7:38) Self Esteem Issues (10:20) Signs You Might Be a Pe...2021-12-0139 min

The Wellness Effect (A Lifestyle U Podcast)The Benefits of Essential Oils with Megan Foster (Ep. 34)I have my BEST FRIEND on the podcast today! I am so excited as you can probably guess and Megan has an amazing story to share. She is a fellow entrepreneur as well and like me, she found herself having health issues and went to solve them for herself. She then turned that into a thriving company called Young Living Essential Oils. We'll dive into her story, how you can make simple swaps in your life to be healthier, and what oils she recommends for various lifestyle situations. Time Stamps: (0:10) Very Spe...2021-11-2434 min

The Wellness Effect (A Lifestyle U Podcast)5 Mistakes To Avoid During Your Fat Loss Journey (Ep. 33)As a coach for a few years now, I have seen women come to me for help making a few easily fixable mistakes on their fat loss journey. It can be easy to fall victim to the misinformation out there and to struggle with the essentials. Today's episode is how to avoid the 5 biggest mistakes I see women make in their fat loss journey and what to do instead! Time Stamps: (0:40) Fueling Yourself Enough and Correctly (3:05) Hitting Your Protein Goal (5:00) Cardio Over Weight Training (8:40) Progressive Ov...2021-11-1719 min

The Wellness Effect (A Lifestyle U Podcast)"Shift Into a Higher Gear" with Dr. Delatorro (Ep. 32)I'm so excited to have on a very special guest Dr. Delatorro L. McNeal! Dr. Delatorro advises people to shift from simple goal setting to transformational goal getting by taking small steps that can equal big changes in your life. With close to 20 years of experience working with high achievers globally, he says, “In order to get 1% better each day, the first step is to make room by shedding things in life that are weighing you down. Your goals and dreams need space to grow, and you can’t start your journey if you haven’t first...2021-11-1041 min

The Wellness Effect (A Lifestyle U Podcast)Let's Talk Sleep! (Ep. 31)After reading a recent sleep study, I wanted to share on today's episode just how important sleep is to your quality life and to your fat loss goals. Guys… some of the statistics are absolutely crazy so after this episode I hope you take your sleep more seriously (and possibly join the Journal Club too). Time Stamps: (0:10) All Things Sleep (4:42) Read a Recent Sleep Study (6:40) Signs of Sleep Deprivation (14:10) Mind Blowing Fat Loss Statistic (17:02) Sleep Tips and Tricks (21:24) Journal Club (2...2021-11-0323 min

The Wellness Effect (A Lifestyle U Podcast)Binging and Purging, Social Media and Women, and Newbie in the Gym - Part 2 with Lifestyle U Head Coach Jensen Berrns (Ep. 30)Continuing my conversation from last week with Jensen (make sure you listen to Part 1 if you haven't yet) we get into Jensen's improving gym experience so much so she wanted to do a contest prep, hired me and was my first contest prep client, and absolutely crushed her prep. We also talk about how she met her current boyfriend, how COVID impacted her, tracking macros, and much more! Time Stamps: (0:05) Part 2 (0:34) Continuing on Self-Awareness (5:40) Meeting Greg (8:18) Meeting Lacey (10:00) Jensen Going Through Prep with La...2021-10-2731 min

The Wellness Effect (A Lifestyle U Podcast)Binging and Purging, Social Media and Women, and Newbie in the Gym - Part 1 with Lifestyle U Head Coach Jensen Berrns (Ep. 29)I finally have our head coach on the podcast! Trigger warning to begin: Jensen and I talk at length about her eating disorder, binging and purging, and the real life effects. If this would trigger you negatively, I would skip this episode. If you believe it would help you to hear another woman's perceptive and experience, I know this episode will help you! We also discuss Jensen's first time stepping into the gym and end Part 1 talking about the problem with self awareness. Time Stamps: (0:00) Intro and Trigger Warning (2:08) St...2021-10-2030 min

The Wellness Effect (A Lifestyle U Podcast)Hydration Station (Ep. 28)I talk about water all the time AND I'M GONNA TALK ABOUT IT MORE TODAY! I see this as a huge struggle with the women coming into my coaching business and I want to explain why it's so important to be consistently hydrated, practical ways to keep hydration up, and how it can even make you look better in the gym! Time Stamps: (0:10) Our Pal Water (1:40) Your Body is 80% Water (2:00) Hydration Benefits (5:00) Water Loading Side Tangent (8:30) 2 Water Bottle Method (9:25) Morning Hydration...2021-10-1323 min

The Wellness Effect (A Lifestyle U Podcast)How to Know If You’re Ready to Lose Weight (Ep. 27)Are you actually in a healthy position to lose fat and weight or do you need to have an honest conversation about how much you've been yo-yo dieting? Today's episode is a bit of tough love when it comes to building our dream body, how long that will actually take, and why you shouldn't rush the process. If you were building your dream home to live in till the day you died and passed it down to your next generation, you wouldn't rush building the foundation. Why is your body any different? Time Stamps: 2021-10-0619 min

The Wellness Effect (A Lifestyle U Podcast)Let's Talk Boundaries! (Ep. 26)I am in the weeds right now working on myself and setting boundaries appropriately and I thought it would make for a great episode! Setting boundaries as a people pleaser has been extremely tough and if you are a people pleaser too, you know what I mean. I want to share what are too rigid and loose boundaries look like, what flexible boundaries are, and how to set boundaries with friends and family for example. Time Stamps: (0:14) Boundaries (1:10) What are Boundaries? (3:30) Personal Example (9:57) How People Pl...2021-09-2929 min

The Wellness Effect (A Lifestyle U Podcast)How to Level Up and Achieve What You Want in Life with Ash Hamilton (Ep. 25)Different style of episode today but one I know you'll enjoy! I'm joined by fellow fitness coach and also fellow IFCA success coach Ash Hamilton! Ash is the Founder of LeanCutz Fitness and has an incredible story to share with us! We talk about her bodybuilding journey and all the struggles she faced, buying a gym and how that went, and where she is today with her online coaching business. Time Stamps: (0:10) Different Episode Today (1:02) IFCA (2:15) Who is Ash? (13:00) Therapy (15:46) Bodybuilding (23:00) Ge...2021-09-2244 min

The Wellness Effect (A Lifestyle U Podcast)Gratitude! (Ep. 24)I've talked about gratitude on almost every episode that I decided it needed its own! Gratitude has played such an important role in my life and I know sometimes it can be hard to recognize what you're grateful for when things are tough in life. I promise they do exist and hopefully this episode will be a reminder of that. Time Stamps: (0:10) Let’s Talk Daily Gratitude (1:15) The Science of Gratitude (2:05) Greater Happiness (6:20) Starting a Gratitude Practice (12:30) Coach Jensen’s Take on Gratitude ...2021-09-1517 min

The Wellness Effect (A Lifestyle U Podcast)My Views and Advice on Supplements (Ep. 23)It's about that time to talk about supplements. Understand that my recommendations and thoughts are based on the clients I work with and not bodybuilders or super serious athletes. This is a list for women like you and what I believe you need as far as supplementation goes. Time Stamps: (0:12) Brief Introduction to Supplements (0:24) Disclaimer (2:15) Your Prerequisites (8:30) The List (13:25) A lot of Supplements are Overrated (15:00) Protein Powder (24:10) Pre-Workout (27:00) Fat Burners (28:00) Creatine (29:30) Glutamine and Ami...2021-09-0832 min

The Wellness Effect (A Lifestyle U Podcast)2 Huge Lessons that the Gym Taught Me (Ep. 22)My first episode without notes, talking about 2 huge lessons that the gym taught me since 2009. You know what that means? Lots of side tangents! I hope these are enjoyable side tangents and whether you are just starting out in the gym or a bit more advanced, I really think you'll enjoy this episode. Time Stamps: (0:27) Joined my First Gym in 2009 (3:13) Seeking Failure (8:20) Tried it All Alone (18:15) 1% Better Everyday (26:28) Keeping the Third a Secret ---------------- Follow Me on Instagram! - ht...2021-09-0127 min

The Wellness Effect (A Lifestyle U Podcast)The Difference Between Self Care and Self Love (Ep. 21)Is there a difference between self care and self love? Is it just semantics? In today's episode, I want to answer that question for you. So many times it's easy to schedule that mani-pedi or that massage and think we are loving ourselves based solely on those actions. It takes more when we talk about self love and my hope is this episode will enlighten you and you start to practice self love and self care. Time Stamps: (0:13) Self Love and Self Care (2:23) Recent Instagram Post (8:30) What is...2021-08-2544 min

The Wellness Effect (A Lifestyle U Podcast)The All or Nothing Mindset and Your Weight Loss Journey (Ep. 20)I've talked about this topic on many episodes but wanted to give you some tangible action steps at the end to finally rid yourself (or attempt to rid yourself) of the "all or nothing" mindset. It's very easy to fall into this trap especially with how social media presents weight loss. I'm here to tell you the truth and what has worked for over 500 women I've coached. Time Stamps: (0:10) The All or Nothing Mindset (1:20) Perfection Doesn’t Exist (6:30) Completely New to the Gym (13:52) The Compound Effe...2021-08-1834 min

The Wellness Effect (A Lifestyle U Podcast)5 Ways to End the Vicious Binge and Restrict Cycle (Ep. 19)Struggling with the binging and restricting cycle? Feeling guilty around food? I've been there too, trust me. This episode is to remind you that you are not alone and there is a way out. I share with you (recording in my car btw long story) 5 tips to ending this vicious cycle that you can use starting today! Time Stamps: (0:13) Binge and Restrict Cycle (3:40) The Vicious Cycle (7:40) What Triggers a Binge (12:27) The Aftermath of a Binge (17:28) How to Get Out of a Binge ...2021-08-1127 min

The Wellness Effect (A Lifestyle U Podcast)Cold Showers! (Ep. 18)My love for cold showers knows no bounds and you're going to hear about it today! They have dramatically impacted my life and they are a fundamental part of the Lifestyle U coaching philosophy as well. There are so many benefits both physiological and psychological that I'll explain in this episode and… my hair has never looked better so there's that too. Time Stamps: (0:30) Previously Team Warm Showers (2:21) Skin and Hair Benefits (5:20) Muscle Recovery (8:07) Building Up Confidence (10:18) Other Mental Benefits (13:30) Willpower 2021-08-0422 min

The Wellness Effect (A Lifestyle U Podcast)Are You Self-Sabotaging? (Ep. 17)Do you find yourself doing well for a period of time during your weight loss journey and COMPLETELY wreck it either consciously or unconsciously? There are many reasons for this but it's called self-sabotaging. While I still self-sabotage with things in my life, I'm aware of them and constantly working on them. Joining the journal club will absolutely help with this but I want to share some other tactics and share questions with you to determine if you're self-sabotaging and what to do about it. Time Stamps: (0:12) All Things Self Sabotage...2021-07-2830 min

The Wellness Effect (A Lifestyle U Podcast)It's Not Fat - Why The Scale Goes Up and How to Not Let It Ruin Your Day (Ep. 16)Tell me if this is you… you wake up, head to the bathroom and… the scale is UP 2 POUNDS! Why?! How?! It must be fat right? You start beating yourself up and restrict and feel like crap all day because of it. That's no way to live and the scale is lying to you. In today's episode, I explain why it's completely normal for the scale to fluctuate, why that's the case, and many reasons to quit beating yourself up! Time Stamps: (0:14) All Things The Scale (3:30) The Role of Water 2021-07-2132 min

The Wellness Effect (A Lifestyle U Podcast)Goal Setting, SMART Goals, and My Goal Setting Framework (Ep. 15)Are you taking time to set goals and plans of action or are you just hoping for the things you want to happen? I used to think goal setting was corny but that was before I knew their power. You can make anything happen in your life with the right set of steps and goal setting is absolutely one of those steps. Listen in as I explain what goal setting is, what SMART goals are, and what framework I use for setting yearly, quarterly, monthly, weekly, and daily goals. Time Stamps: (0:20) Wh...2021-07-1424 min

The Wellness Effect (A Lifestyle U Podcast)7 Tips for A Successful Summer (Ep. 14)As exciting as summer is for all of us, we all need a reminder if we want to stay on track with our fitness and nutrition goals. These 7 steps will set you up for success the next few months but will also give you the space and grace to live the life you want to. Time Stamps: (1:53) Enjoying Your Summer and Staying Healthy (4:04) Why Summer is Tough (8:15) Healthy Snacks Available and Ready to Go (11:48) Hydration (13:20) Buy or Bring Your Own Food (15:30) Min...2021-07-0726 min

The Wellness Effect (A Lifestyle U Podcast)What is Autoimmunity and Healing My Autoimmunity (Ep. 13)If you've been following my Instagram recently you know I have been on a new diet attempting to cure my Psoriasis. My recent raw vegan diet change has been very interesting so I want to explain the details and answer your questions about it! Time Stamps: (0:20) Healing My Autoimmunity Disease (0:58) What is Autoimmunity? (6:30) My Current Diet Protocol (10:08) Day in the Life Walkthrough (15:00) Muscle Mass Loss? (18:45) It Is Sustainable? (19:41) All Autoimmune Diseases? (21:00) Detox Process (25:45) Sticking to th...2021-07-0133 min

The Wellness Effect (A Lifestyle U Podcast)Defining Spirituality and My Spiritual Experience (Ep. 12)I am going to do my best to explain why spirituality is from my perspective and lens because, when I started cultivating my spirituality more as a practice in life, I started to experience emotions that I used to suppress. I love that I'm able to cry over nature and really feel how I want to feel now and that all started with my journey and experience I'm going to share with you today. Time Stamps: (0:10) Attempting to Explain Spirituality (1:00) Defining Spirituality (2:29) Helpful Metaphor (5:40) The Fi...2021-06-2340 min

The Wellness Effect (A Lifestyle U Podcast)Women and Under Eating, The All or Nothing Mindset, and Call of Duty Time - My Interview on the Whiskey, Weight Loss, and Video Games Podcast (Ep. 11)Switching it up a bit and sharing an interview I did on another podcast with my good friend Travis. We dive into (as you can see by the title) the all or nothing mindset, under eating and why women have been conditioned to do so, and other fun things and I hope you enjoy it! Time Stamps: (4:12) Lifestyle U Inception (7:38) Limiting Beliefs in Clients (9:16) Women and Under Eating (10:43) Signs of Under Eating (15:15) All or Nothing Mindset (20:11) Whoop Band (26:34) Brutal Ho...2021-06-1649 min

The Wellness Effect (A Lifestyle U Podcast)Staying on Track While Traveling, Eating Out, and on Vacation (Ep. 10)It is a lot easier to stay on track with your fitness and nutrition when you control the environment and you've built a routine. What happens when you remove that comfort and travel? You're out to a restaurant on vacation? It can be much harder to stick to your plan but I have you covered on today's episode. I want to give you some tips and tricks we give our clients for when they travel and eat out so you can enjoy your time and still stay on track. Time Stamps: (0:29) Li...2021-06-0928 min

The Wellness Effect (A Lifestyle U Podcast)Growth vs Victim Mindset (Ep. 9)Be honest with yourself… are there times you blame other people or circumstances for situations that happened to you rather than taking full ownership? Mindset plays a role in everything we do including fitness, nutrition, and lifestyle. Today, I want to breakdown and explain the difference between a victim mindset and a growth mindset and how to start establishing a growth mindset. Time Stamps: (0:18) All Comes Down to Mindset (1:05) Growth Mindset Traits (3:13) Projection Theory (4:00) Example (7:40) Trying New Things (8:20) Signs of a Vict...2021-06-0238 min

The Wellness Effect (A Lifestyle U Podcast)Signs That You’re Under Eating and the Concept of Reverse Dieting (Ep. 8)You've been lied to by modern marketing and television ads about diets and how much you should be eating a day. It's time we talked about the truth. The truth about how many calories you body needs just to survive. The amount of calories you need to have a healthy reproductive cycle, have energy, and do all the things you want to do. I share in this episode the signs I see from women coming to me who are under eating and a concept known in the fitness space called reverse dieting. Time Stamps: 2021-05-2623 min

The Wellness Effect (A Lifestyle U Podcast)My Two Favorite Clubs: Journal and Meditation (Ep. 7)It is not an exaggeration to say that focusing on my mental health the past few years has led to my biggest leaps in business, fitness, and overall happiness. Two clubs that I have been apart of for some time now are the journal club and meditation club. These two habits have dramatically changed my life and the lives of my clients and I know if you give them a chance even if you start out skeptical, they can change your life too. Time Stamps: (0:47) Starting with the Journal Club ...2021-05-1931 min

The Wellness Effect (A Lifestyle U Podcast)The 5 Secrets to Fat Loss (Ep. 6)While these 5 secrets may not seem like secrets, common knowledge isn't common practice and today, I want to share with you the 5 ways to lose and FINALLY keep off that stubborn fat. These are things you can start doing today to finally reach your fitness and health goals. Time Stamps: (0:55) The Weight Loss Industry (2:40) Being in a Calorie Deficit (3:36) The Importance of Hydration (6:10) Where to Start and Water Tips (10:43) Sleep (13:45) Tips for Sleep Quality (16:11) Steps and Walking (20:00) Ea...2021-05-1231 min

The Wellness Effect (A Lifestyle U Podcast)How to Stay Motivated In Fitness and Beyond (Ep. 5)I get asked a lot, "How do you stay so motivated?" Truthfully, I've figured out that motivation isn't the key driver to action or success. I don't want you to be discouraged by that truth though. While it took time, I trained and developed discipline in my life that, on the outside, looks like motivation. I'm sure you've heard this from a lot of other coaches too but I want to break down why you have control over your discipline if you put the time in to train it vs motivation which is fleeting and unreliable. 2021-05-0517 min

The Wellness Effect (A Lifestyle U Podcast)Why Daily Routines Matter and My Morning Routine (Ep. 4)After taking the first 3 episodes to explain my journey through fitness, business, and personal development, I wanted this episode to be jam-packed with value and this is one of my favorite topics to talk about. Daily routines and more importantly, morning routines. When my clients start to slip and they aren't getting the results they want, the first thing to fray is their morning routine. It sets you up for success for the rest of the day so I will explain step by step what my morning routine looks like and whether you're starting from scratch or...2021-04-2826 min

The Wellness Effect (A Lifestyle U Podcast)Part 3: My Mental Health and Coaching Journey (Ep. 3)Wrapping up the 3rd and final part of my story before we dive into content, I want to share with you how I took the passion and interest I had for training and nutrition and became a full time online coach. I also want to share the start and progression of my mental and personal development journey as well because I believe the success I had in business stemmed largely from the personal development work I've put in and why the mental side is such an important part of my coaching today. Time Stamps: 2021-04-2123 min

The Wellness Effect (A Lifestyle U Podcast)My Story Part 2: My Contest Prep Journey (Ep. 2)Before I talk about my coaching company and what I do now that's helped over 500 women and counting, I want to share my time in the trenches of training, tracking, and everything that went into my first contest prep. The good, bad, and ugly. We want to be a company that leads by example and I did the thing for many years so you know the information you're receiving is coming from an accurate place. Time Stamps: (0:30) Where the Story Ended Last Episode (5:03) Traveling to Australia in 2016 (9:00) Fi...2021-04-1427 min

The Wellness Effect (A Lifestyle U Podcast)Welcome to the Lifestyle U Podcast! (Ep. 1)Welcome everyone to the first episode of the Lifestyle U podcast with your host me Lacey Iskra. I want to start this podcast with 3 episodes taking you through my journey from high school to how I came to be a fitness coach and owner of Lifestyle U. Many of the struggles and pains you might be dealing with right now I've gone through and I want to show you how you can instill an approach to fitness and nutrition with sustainable results and... you enjoy doing along the way. Time Stamps: (0:00) We...2021-04-0716 min