Change Academy

Change Academy

Learn how to create a healthy mindset, sustainable habits, and a lifestyle that you love (and that loves you back). Brock and Monica are seasoned pros with decades of nutrition and fitness expertise and coaching experience. Together, they turn the tricky business of behaviour change into an approachable even enjoyable project. Whatever your age, your level, or your goals, this podcast will get you moving steadily toward success.

Episodes

January 17, 2022 16 min

This information will serve a sort of GPS, helping us make choices and design habits that steer us toward our desired destination.

Share
Mark as Played

Healthy habits like eating well, getting some exercise, and managing stress go a long way toward keeping your body and life running smoothly  But every once in a while, our lives can benefit from a more thorough going-over.

In that spirit, we’re going to begin 2022 with a sort of 50,000 Mile Tuneup for your life.  Whether or not you currently have any warning lights flashing, we invite you to join us  for a system-by-system inspecti...

Share
Mark as Played

We’d l ike to invite you to join us for something we’re calling the 50,000 Mile Tuneup: a system-by-system inspection and tuneup (or complete overhaul, if necessary) of your health, habits, outlook, and ambitions.

Each episode in the series (starting with the very next episode) will be a deep dive into a different aspect of our lives (nutrition, fitness, sleep, stress, time management, and so on) and will include lots of additional ...

Share
Mark as Played
December 27, 2021 26 min

Takeaways:

  • Working toward any type of goal is likely going to benefit you – but being strategic can lower your effort and raise your success rate.
  • Understanding your goal-setting personality can help you be more successful in setting and reaching your goals.
  • Every goal-setting style has both strengths and weaknesses. Leveraging your superpowers and being aware of your blind spots can give you a real leg up. 

  • Lab Experiment:
    Identify you...

    Share
    Mark as Played
    December 15, 2021 27 min

    Our guest, Heather Parady, a mental health therapist turned online entrepreneur and podcaster who hosts no fewer than three podcasts!


    Her Happy Brain podcast is where we originally came across her work, and in that podcast Heather explores a lot of topics that would be of interest to Change Academy listeners–which is why we invited her to join us on the podcast.

    Highlights of Brock's conversation with Heather include why accounta...

    Share
    Mark as Played
    December 2, 2021 27 min

    Some changes happen quickly; but most significant change takes time. And it’s important that your time frame for success be appropriate to the size of your goal. Otherwise, you may not be able to see--or appreciate--the progress you are making.

    Takeaways:

  • As adults, our brains (and bodies) aren’t quite as plastic as they are when we are very young. As a result, learning a new skill may take a bit longer than you expect. 
  • Even once yo...
  • Share
    Mark as Played
    November 22, 2021 24 min

    All of us will experience our share of challenges, disappointments, and hardships as we go through our lives. We may go through things that are quite traumatic. Our ability to recover and transcend these things depends a lot on how we tell the story of our lives. In this episode, we’re exploring the power of narrative psychology and how we can each use it to cultivate more resilience.

    Takeaways 

  • Life involves ups and downs, challeng...
  • Share
    Mark as Played
    November 12, 2021 28 min

    In this episode, Monica Reinagel turns the tables and interviews her usual co-host, Brock Armstrong, all about his new podcast called Second Wind Fitness.

    Monica and Brock chat about

  • the impetus behind some big life changes that he made in the last year
  • how middle-aged and older people are often misunderstood (and under-served) by the fitness industry
  • why Brock is no longer willing to help people get fit for the wrong reasons
  • We’ve even...

    Share
    Mark as Played
    November 3, 2021 19 min

    There’s an important distinction to be made between top level goals and lower level tactical goals. Often, getting fixated on achieving your tactical goals can lead to being tenaciousness for the sake of being tenacious.

    We certainly don’t mean to suggest that tenaciousness is not a valuable trait.  Being committed to doing what it takes or sticking it out when the going gets rough is definitely a characteristic of people who reach ...

    Share
    Mark as Played
    October 25, 2021 22 min

    We often talk about the importance of planning ahead–and sticking to the plan. But we also advocate for mindfulness: being attuned to your experience in the present moment. But what if being in the moment means you don’t feel like sticking to the plan? Which should you honor? 

    In this episode, we explore the pros and cons of sticking to the schedule vs. going with the flow. It all comes down to finding a healthy balance between stru...

    Share
    Mark as Played
    October 15, 2021 28 min

    Everyone has lapses – small slips, moments, or even brief periods of time when you fall back into old habits and old patterns.

    Lapses can be an opportunity to learn something useful. But all too often, a lapse leads to self-defeating and catastrophizing thoughts, which lead to further lapses. Before you know it, a series of small lapses has snowballed into a full-blown relapse–or a return to an old behavior or pattern. In this episo...

    Share
    Mark as Played

    Our guest on this episode is Dr. Nicole Byers. A self proclaimed neuroscience nerd, mom, and leadership/productivity coach, Dr. Byers helps busy professionals build confidence and get more done.

    Dr. Nicole Byers is a psychologist who specializes in neuropsychology. A few years ago, she left her dream job working in a top hospital and teaching at a university to become an entrepreneur. Now she helps professionals develop the mental h...

    Share
    Mark as Played
    September 27, 2021 24 min

    It’s been well over a year since we first talked about unmet goals and we thought it would be a great time to revisit this topic. If you’ve already listened to Episode 6, this is your chance to revisit this topic with fresh ears. If you haven’t... let’s dig in!


    Takeaways:

  • Unmet goals get heavier and heavier the longer you carry them around.
  • An unmet goal can be a barrier (or an excuse) to achieving other goals
  • Sometimes, it’s wiser to ...
  • Share
    Mark as Played

    In this special extracurricular episode, we are sharing a little peek inside the year-long Weighless Program (https://weighless.life/enrollment) that you often here us talk about.

    What you’re going to hear is actual content from that program that we thought would be a great complement to the stuff we do here in Change Academy. This content is part of a year-long curriculum in which we help people create and strengthen the mindset, h...

    Share
    Mark as Played
    September 6, 2021 21 min

    We encourage you to identify things that aren’t working (or could be working better) and design solutions. But sometimes, we end up designing solutions that are unnecessarily complicated or costly.

    We may even lose sight of our original objective and end up designing a “solution” that doesn’t solve the original problem at all. In this episode, we teach you how to notice when you are losing focus so you can get back on track.

    Takeaway...

    Share
    Mark as Played
    August 26, 2021 26 min

    The things we do on a routine basis impact how we see ourselves. And the opposite is also true: How we see ourselves can influence how we act. In other words, our habits and our identity are closely tied to one another.

    In this episode, we talk about how to make sure that connection between our behavior and our identity is working for us and not against us.

    Takeaways 

  • There’s an important difference between acknowledging a trait or ...
  • Share
    Mark as Played

    In this extracurricular episode, we’re sharing a preview of an upcoming workshop on incorporating more movement and fitness into our daily routines. Even if you’re an avid exerciser, it’s still easy to end up sitting for long stretches of every day. And finding those hidden opportunities to sneak more movement into our daily routines can make the difference between ending the day stiff and cranky or finishing the day feeling flexib...

    Share
    Mark as Played
    August 9, 2021 31 min

    This episode was suggested by a listener named Liz: 

    “I have clients that I fear will let go of their habits when they don’t have me there to hold them accountable. How do you coach someone to create that accountability for themselves or hold themselves accountable?”

    Takeaways 

  • Being more accountable to someone else than you are to yourself can be a red flag that either your goal is off or your reason for doing it is missing.
  • When you...
  • Share
    Mark as Played

    Molly is the host of the Breaking the Bottle Legacy podcast, in which she shares her own experience with changing her long-standing drinking patterns and creating a healthier and more peaceful relationship with alcohol. 

    As you’ll see in this episode, Molly’s approach to behavior change aligns perfectly with what we talk about on the Change Academy, and can be applied to all kinds of behaviors and changes.  You’ll find the Breaking ...

    Share
    Mark as Played
    July 19, 2021 22 min

    The Serenity Prayer (“Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to tell the difference”) counsels us to accept the things that we cannot change. But often, the things that we say we cannot change are actually 100% within our control. In this episode, we explore whether something is truly out of our control or if we just prefer to believe that it is.

    Takeaways:

    -...

    Share
    Mark as Played

    Popular Podcasts

      If you can never get enough true crime... Congratulations, you’ve found your people.

      Bob Saget's Here For You

      BOB SAGET’S HERE FOR YOU is a podcast that is like no other— For one, this podcast has guests who are friends of Bob’s, or just really interesting people who many of you know and love. Secondly, this podcast is unique because it goes inside Bob Saget’s mind, and then quickly filters out through his mouth. Bob has a way of calming people he has conversations with as well as being entertaining and often informative. Bob talks with his guests with genuine empathy and humor, while reaching his unusually diverse audience that he talks to as a friend, Bob is the dad with great advice, the irreverent funny guy who’s always there when you need a laugh, and the free-associative Bob who goes off on crazy tangents then returns to the subject at hand, as serious or as comedic as it may be, to wrap up each episode in a way only Bob can do. Because he really does believe, “He’s here for you."

      Dateline NBC

      Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations.

      The MLK Tapes

      According to the official story, on April 4th, 1968, a lone gunman assassinated Dr. Martin Luther King Jr. at the Lorraine Motel in Memphis, Tennessee. That man, James Earl Ray, pled guilty and for most people the case was closed. The MLK Tapes, a new true crime podcast from the creators of Atlanta Monster and Monster: DC Sniper, explores rare recordings of eye-witness testimony and new interviews with people who were there to reveal the true story of the plot to kill Dr. King.

      The Daily

      This is what the news should sound like. The biggest stories of our time, told by the best journalists in the world. Hosted by Michael Barbaro. Twenty minutes a day, five days a week, ready by 6 a.m.

    Advertise With Us

    For You

      Music, radio and podcasts, all free. Listen online or download the iHeart App.

      Connect

      © 2022 iHeartMedia, Inc.

      • Help
      • Privacy Policy
      • Terms of Use
      • AdChoicesAd Choices