A FRESH START - Healthy Habits, Time Management Hacks, Positive Thinking, Body Confidence, Mindset, Busy Professionals

102 \\ What if You’re Looking in the Wrong Place? The Hidden Cost of Asking Achievement to Answer a Worthiness Question

10 Jun 2026

Contributed by Lukas

Have you ever noticed that "enough" keeps moving? You achieve something you've worked hard for, only to find yourself chasing the next thing before yo...

101 \\ You Don’t Need to Figure Everything Out Today

19 May 2026

Contributed by Lukas

Do you ever feel pressure to have everything figured out immediately? Your future. Your decisions. Your next step. Your purpose. The “right” answe...

100 \\ A Fresh Start: What I’ve Learned, What’s Changing & Why I’m Choosing a Steadier Way Forward

12 May 2026

Contributed by Lukas

Episode 100 feels especially meaningful because this season of life and business has changed me in a lot of ways. In this episode, I’m sharing some ...

99 \\ When the Spark Fades: How to Stay Consistent When You Don’t Feel like It

04 Nov 2025

Contributed by Lukas

When motivation fades, most people stop showing up, sometimes even quit — but real growth happens in the quiet, unseen moments of consistency. In th...

98 \\ Motivation vs. Self-Discipline: Which One Actually Lasts?

07 Oct 2025

Contributed by Lukas

In this episode we break down the difference between motivation and discipline, and why motivation alone will never carry you through lasting change. ...

97 \\ Confidence over Comparison: You’re Already Further than You Think

03 Oct 2025

Contributed by Lukas

This episode is one of encouragement for anyone who feels “behind” when comparing their life to others. I want to remind you that growth doesn’t...

96 \\ Comparison or Confidence? How to Stop Measuring Yourself Against Everyone Else

30 Sep 2025

Contributed by Lukas

Feeling stuck in comparison? This episode will help you break free from measuring yourself against everyone else’s highlight reel and start building...

95 \\ Every ‘Yes’ Is Also a ‘No’: How to Make Decisions Wisely without Guilt

16 Sep 2025

Contributed by Lukas

Saying “yes” can feel like the easier option, but every "yes" is also a "no" to something else. In this episode of A Fresh Start, we explore how t...

94 \\ You Don’t Need a New Season to Start Fresh — But It Can Help

08 Sep 2025

Contributed by Lukas

New seasons often spark the desire for change, but what if you could tap into that fresh-start energy anytime? In this episode, we talk about how to g...

93 \\ Back-To-School Energy: How to Reset Your Habits for a Fresh Season

02 Sep 2025

Contributed by Lukas

Whether you have kids or not, the back-to-school season feels like a natural reset. In this episode, I walk you through how to use this time of year t...

92 \\ Overbooked or Life on Purpose? Choosing Alignment over Approval

08 Aug 2025

Contributed by Lukas

Do you ever find yourself saying 'yes' our of habit, only to regret it later? You're not alone. In this episode, we talk about how to shift from overb...

91 \\ Aligned or Overcommitted? How to Know When Your ‘Yes’ Is Hurting Your Progress

05 Aug 2025

Contributed by Lukas

Do you feel spread thin, even though everything on your calendar seems “important”? In this episode, we explore the difference between being align...

90 \\ Still Stuck or Growing Quietly? Here’s How to Tell the Difference.

29 Jul 2025

Contributed by Lukas

If you’ve been wondering whether you’re making progress or just spinning your wheels, this episode will help you see your growth clearly - even wh...

89 \\ You’re Growing, Even if It Doesn’t Feel like It Yet

22 Jul 2025

Contributed by Lukas

You’re Growing, Even If It Doesn’t Feel Like It Yet Do you ever feel like you're doing the work, but still stuck in place? Like no matter how much...

88 \\ You’re Doing Better than You Think

21 Jul 2025

Contributed by Lukas

If you’ve been feeling behind, stuck, or like your small efforts aren’t adding up - this episode is here to remind you: you’re doing better than...

87 \\ Signs You’re Growing Even if You Don’t Yet See It

08 Jul 2025

Contributed by Lukas

Feeling stuck or unsure if your hard work is even making a difference? You’re not alone. In this episode, we’re talking about the quiet signs of p...

86 \\ How to Measure Progress When You’re Not Seeing Results

24 Jun 2025

Contributed by Lukas

External progress is often an overflow of internal work. People will congratulate and celebrate your achievements, often as if it happened quickly, wh...

85 \\ How to Stay Motivated in the Messy Middle

17 Jun 2025

Contributed by Lukas

Do you ever get discouraged working a goal? Have you felt like it's impossible and even asked, 'What's the point?' Goals take immense focus and commit...

84 \\ What if You Gave Yourself Credit Instead of Criticism?

13 Jun 2025

Contributed by Lukas

Do you tend to notice "wins," or only areas for improvement? It's important to celebrate the progress, not just critique the imperfections. Every time...

83 \\ Consistency without Shame

10 Jun 2025

Contributed by Lukas

Do you ever feel shame, disappointment, or even failure when you don't achieve something you set out to do? Is this usually self-inflicted or caused b...

82 \\ You Don’t Have to Do It All, Just Do the Next Right Thing

06 Jun 2025

Contributed by Lukas

Do you have an "all or nothing" mentality? Do you constantly feel pressure to perform and be perfect to prove your worth? I want to encourage you that...

81 \\ How to Make Small Habits Stick without Burning Out

03 Jun 2025

Contributed by Lukas

Small habits count, but how do you do them? You don't do them by trying to overhaul your whole life all at once. Identify your anchor habits, be reali...

80 \\ This Is Your Reminder That Your Small Efforts Count

01 Jun 2025

Contributed by Lukas

Do you ever feel frustrated that you're not further along? Do you ever feel like you're constantly working and showing up, but don't see or notice the...

79 \\ Why Small Habits Matter

30 May 2025

Contributed by Lukas

It's easy to make big, exciting goals - but the execution is where we usually get tripped up. Big goals are exciting and possible, but it's the small,...

78 \\ You Are Worth Showing up For

26 May 2025

Contributed by Lukas

Perfection can be crippling because it feels unattainable, especially long-term. Consistent self-discipline will not only get you results, it will inc...

77 \\ How to Show Up for Yourself, Even When It’s Hard

20 May 2025

Contributed by Lukas

It's often easy to show up for others, keep our word and be praised for our efforts. But when it comes to keeping our commitments to ourselves, it's o...

76 \\ This Is Your Reminder That Rest Is Productive Too

16 May 2025

Contributed by Lukas

Rest is often viewed as weakness. It can be tempting to adopt this belief and try to push yourself as hard as possible to be increasingly productive a...

75 \\ Permission to Rest: Why Slowing down Isn’t Failing

13 May 2025

Contributed by Lukas

It's tempting to think that because you're busy, you must be important. Busy is not the goal. Learning to rest your mind and body is one of the wisest...

74 \\ This Is Your Permission to Stop Explaining Yourself

26 Apr 2025

Contributed by Lukas

Boundaries are necessary to help you protect your peace. Even if others don't understand or like them, if you are implementing them to help you feel s...

73 \\ You Don’t Have to Explain Yourself

22 Apr 2025

Contributed by Lukas

Over-explaining is a common habit, but comes from a place of insecurity. The more we can have confidence in who we are and all we're becoming, the mor...

72 \\ If You’ve Ever Felt Insecure

18 Apr 2025

Contributed by Lukas

The way people treat us can affect our self-confidence and worth. You are not what they say or how they treat you. You are capable, confident, and ama...

71 \\ Adult Bullying

15 Apr 2025

Contributed by Lukas

Not all childish ways get left in our childhood. Unfortunately, one of the things that many still experience in their adulthood is bullying. Bullying ...

70 \\ Just the Way You Are

11 Apr 2025

Contributed by Lukas

Feeling inadequate is unfortunately more normal and common than we'd like to think. What I want to encourage you to do is to make the shift from The G...

69 \\ Never Enough

08 Apr 2025

Contributed by Lukas

Feeling inadequate is unfortunately more common than many realize. But you are amazing, fully capable, and completely worthy. If you have ever felt th...

68 \\ How to Save a Life

27 Mar 2025

Contributed by Lukas

You don't have to be in the medical field to save a life. The work medical professionals do is amazing and admirable, but you can save a life in your ...

67 \\ Are You Who You Want to Be?

24 Mar 2025

Contributed by Lukas

You are responsible for your life. Others' expectations can be heavy, especially if you're a recovering people-pleaser, but you are responsible for yo...

66 \\ If You Need More Energy

13 Mar 2025

Contributed by Lukas

Energy is something we constantly wish we had more of to increase productivity and just feel better. While there are lots of options on the market, mo...

65 \\ How to Spring Forward without Burnout

10 Mar 2025

Contributed by Lukas

Spring Forward is often a stressful time because most of us are already overtired and stressed. There are ways to help adjust to new routines while ho...

64 \\ 3 Ways to Help Decrease Overwhelm

06 Mar 2025

Contributed by Lukas

Overwhelm and stress are sneaky, and will always try to work themselves into our life. Although we can't completely avoid them, having the tools to re...

63 \\ Tools for When You Need to Declutter Your Life

03 Mar 2025

Contributed by Lukas

Decluttering is common for our closet and drunk drawer, but it's also necessary in our life. Identifying what is causing you to feel stressed, overwhe...

62 \\ The Importance of Letting Your Guard Down

12 Feb 2025

Contributed by Lukas

Being "always on" or available is not healthy. People love it because it serves them, but I would argue it does more harm than good - for others and y...

61 \\ Is Multitasking Really Healthy or Productive?

10 Feb 2025

Contributed by Lukas

Multitasking sounds good, until we realize the time and value it costs. We can't do multiple things well at the same time, so learning to group tasks,...

60 \\ When, Why, and How to Forgive

03 Feb 2025

Contributed by Lukas

Forgiveness and unforgiveness are a choice that is yours. It's empowering and also scary, but the choice affects you, your life, and those in your lif...

59 \\ Do You Trust Yourself?

20 Jan 2025

Contributed by Lukas

Learning to trust yourself isn't always easy or a clear path. It requires a lot of patience and forgiveness. The past is there to teach us, but not to...

58 \\ Happy New Year?

13 Jan 2025

Contributed by Lukas

Happy New Year! It always feels like an all-around fresh start, but can also quickly start to feel overwhelming with all our new goals / resolutions. ...

57 \\ Protecting Your Peace during the Holidays

16 Dec 2024

Contributed by Lukas

The holidays are such a fun time! But also, if we're not careful, and quickly become a source of unintentional and unnecessary stress. Being intention...

56 \\ How to Regain Control

11 Nov 2024

Contributed by Lukas

Control is a powerful tool that is practiced, respected, and used properly can accomplish amazing things. Many of us try to control people and situati...

55 \\ Owning Your Imperfections

21 Oct 2024

Contributed by Lukas

None of us are perfect, but that doesn't mean we shouldn't work on improving. Change is uncomfortable, but it is within your control - which is exciti...

54 \\ How to Be a Good Friend

23 Sep 2024

Contributed by Lukas

Friendships are one of the most amazing things in life to me. How er can meet people throughout our life, connect so naturally and deeply - it's often...

53 \\ How to Make Friends

26 Aug 2024

Contributed by Lukas

Friendship is similar to dating, it takes time and effort. The big gestures are fun, but friendship is really built in-between the fun, celebratory mo...

52 \\ The Power of Excuses

19 Aug 2024

Contributed by Lukas

Excuses are dangerous. They can quickly become a habit that causes disbelief and distrust, among others and ourselves questioning our reliability and ...

51 \\ The Importance of Portion Control

08 Jul 2024

Contributed by Lukas

Portion control is such an important piece to our health journey, and is within our control, but just like anything - it's also easy to ignore. Whethe...

50 \\ Do You Feel Supported?

24 Jun 2024

Contributed by Lukas

Having support in life can make such a difference, with confidence and assurance. Not feeling supported can also have an impactful effect, making us d...

49 \\ Stop Asking for Permission

20 May 2024

Contributed by Lukas

Making decisions can be scary, for anyone - but learning to trust ourselves and taking action, whether big or small, helps build self-confidence. Avoi...

48 \\ Why and How You Need to Be Selfish.

22 Apr 2024

Contributed by Lukas

There is good and unhealthy selfishness. Practicing healthy selfishness is necessary for our overall well-being and productivity. Whether you're a peo...

47 \\ How to Adapt to Life’s Changing Seasons

15 Apr 2024

Contributed by Lukas

Life happens. We can either act surprised or make a plan. Like the seasons of the year, life has patterns and cycles too. How we embrace the change, a...

46 \\ Why “Simple” Is My Goal

04 Mar 2024

Contributed by Lukas

Just because something seems complex, confusing, overwhelming, difficult, or involved does not make it better. Simple can be better and should be our ...

45 \\ How to Quiet the Noise

06 Feb 2024

Contributed by Lukas

January always seems like an entire year in itself, which is amazing ... but now it's February, and we need a plan. If you can feel the pace picking u...

44 \\ The Perfect Planner (Doesn’t Exist)

29 Jan 2024

Contributed by Lukas

Can you believe this is the last week of January already?! How's it going for you? Are you staying committed and consistent to the things you said you...

43 \\ Why I Don’t Make Resolutions

02 Jan 2024

Contributed by Lukas

Happy New Year! Did 2024 kind sneak up on anyone else? I love how a new year feels like A Fresh Start (perfect for this podcast!) and clean slate. Wit...

42 \\ The 6-Month Challenge

04 Dec 2023

Contributed by Lukas

6 months is a long time, but can also pass too quickly if we don't slow down and stay intentional. I accidentally did the 6-month challenge which focu...

41 \\ Don’t Let Guilt Paralyze You.

25 Sep 2023

Contributed by Lukas

Guilt is a powerful emotion. We have to remember that we're all human and will make mistakes, the key is to always make sure we learn from them and co...

40 \\ How Do You Do It All? I Don’t.

05 Sep 2023

Contributed by Lukas

I legit remember asking the girls in my accountability group how they do it all, and laughing but also being SO grateful when their reply was simply,"...

39 \\ Do You Need to Get Your Life Back on Track?

05 Jun 2023

Contributed by Lukas

Life gets busy and crazy, and sometimes we just need a fresh start to regroup and get things back in order and put together ... but we don't always kn...

38 \\ Where to Find More Time.

29 May 2023

Contributed by Lukas

Happy Memorial Day 2023! Time is our greatest commodity. How we use it is up to us. Our To Do list is living, leaning it is constantly changing with t...

37 \\ White Space, Why You Need It in More Places than Just Your Emails.

15 May 2023

Contributed by Lukas

White space is a term that references visually appealing, unoccupied space on webpages, in emails and messages, and in design. This allows for less bu...

36 \\ Every Day Ways to Minimize Stress

08 May 2023

Contributed by Lukas

It's so funny, when we feel like we have a hold on our schedule ... life has a way of throwing us curveballs to humble us, but also sharpen us. Today,...

35 \\ One Simple, Not Always Easy Way to Rewire Your Brain.

27 Mar 2023

Contributed by Lukas

Have you ever said something that was taken the wrong way? Or maybe had that done to you where you then found yourself OVER-explaining and apologizing...

34 \\ Why Most People Don’t Reach Their Health and Fitness Goals.

24 Mar 2023

Contributed by Lukas

Have you or someone you know ever made a goal health or fitness related and not reached it? Why do you think? Instant gratification is so tempting the...

33 \\ Grief Is Real. Healthy Habits to Process.

13 Mar 2023

Contributed by Lukas

Grief is very real. Although we may not always want to feel the feelings and process our emotions, it is important. There are healthy ways to process,...

32 \\ Comparison Is the Thief of Joy.

27 Feb 2023

Contributed by Lukas

You are amazing. I get so frustrated when people constantly worry what others think of them. You don't need their permission to grow into your full po...

31 \\ Change Is Hard. But So Is Staying the Same.

20 Feb 2023

Contributed by Lukas

Change is hard. But so is staying the same. We have to choose our challenge, because one of the scariest things is being the same person in the same p...

30 \\ Stop Making the Goal about Weight

13 Feb 2023

Contributed by Lukas

January was a tough year, but we made it LOL Habits come in all forms, but when they're unhealthy - we want to really lean in to why we do this and fi...

29 \\ If You Need (Or Want) To Break a Bad Habit

06 Feb 2023

Contributed by Lukas

January was a tough year, but we made it LOL Habits come in all forms, but when they're unhealthy - we want to really lean in to why we do this and fi...

28 \\ When You Need to Regroup

23 Jan 2023

Contributed by Lukas

Have you ever found yourself in a stressful season? Maybe due to work, building pressure and demands, uncontrollable events and outcomes. No matter th...

27 \\ Stop Being Afraid to Eat

17 Jan 2023

Contributed by Lukas

Have you ever skipped a meal to try to get closer to your weight goal? I know I'm guilty! But not eating is not the answer. Food is fuel. Movement is ...

26 \\ The One Thing You Need to Be Successful

09 Jan 2023

Contributed by Lukas

Happy New Year! Can you believe it's already 2023?! I feel like I blinked, but am ready. New year, A Fresh Start, goals, habits ... all the things! Ca...

25 \\ Holiday Burnout? 6 Ways to Be Present to Enjoy All the Moments

29 Nov 2022

Contributed by Lukas

Hey, friend! The holidays are here, how are you holding up? Excited? Stressed? Starting to feel the overwhelm? This is such a special time of year to ...

24 \\ The #1 Thing to Do during the Holidays to Enjoy Yourself and Stay On-Track with Your Goals

21 Nov 2022

Contributed by Lukas

Hey, health journey-er! Can you believe this week is Thanksgiving?! Me neither. The holidays are amazing, but can also be tough when we're working tow...

23 \\ Sugar, Sugar-Free, No Sugar Added ... Oh My!

14 Nov 2022

Contributed by Lukas

Hey, health journey-er! Do you like sugar? Do you ever crave it? Have you ever heard that you should avoid it because it's bad for you? Today I want u...

22 \\ 3 Tips to Stop Overwhelm and Regain Control

18 Oct 2022

Contributed by Lukas

Hey, health journey-er! Do you ever feel overwhelmed? Are you unsure why and often find yourself feeling paralyzed by tasks, wondering if it's all eve...

21 \\ Why You Should Stop Trying to Lose Weight

14 Oct 2022

Contributed by Lukas

Hey, health journey-er! "Weightloss." What does that word make you think of or feel? Do you feel like you've been on a diet for as long as you can rem...

20 \\ How to Begin Making Decisions Faster and More Confidently

04 Oct 2022

Contributed by Lukas

Hey, health journey-er! Have you ever had to make a big, important decision? The stress, overwhelm, and even anxiety can be paralyzing. Today we are t...

19 \\ 4 Healthy Options for Sustainable Energy without the Sugar Crash

19 Sep 2022

Contributed by Lukas

Hey, health journey-er! Do you struggle to keep your energy up throughout the day? The To-Do list seems never-ending, but the energy supply doesn't us...

18 \\ Why You Should Workout in the Morning

02 Sep 2022

Contributed by Lukas

Hey, health journey-er! I don't know if you agree, but at least for me - it never seems convenient to workout. “Later” always seems like a better ...

17 \\ Do You Struggle with Time Management? Fix This ONE Thing and INSTANTLY See Results

01 Sep 2022

Contributed by Lukas

Hey, health journey-er! Have you ever been late? Have you ever had to wait on someone else? Both can be stressful and dangerous, for different reasons...

16 \\ How to Improve Your Health without Working Out

31 Aug 2022

Contributed by Lukas

Hey, health journey-er! Do you live somewhere warm because you don't like the cold? Or do you live where you get all the seasons, so enjoy bundling up...

15 \\ Hurt People Hurt People. How to Heal, for Good.

23 Aug 2022

Contributed by Lukas

Hey, health journey-er! Do you get uncomfortable when people bring up their past? Do you wish everyone else would just bury things like you've learned...

14 \\ 3 Ways to Boost Your Immune System

18 Aug 2022

Contributed by Lukas

Hey, health journey-er! Do you hate getting sick? It never seems to be convenient and always lasts longer than I wish. Today we're talking about ways ...

13 \\ How to Overcome the Overwhelm at Work and at Home

16 Aug 2022

Contributed by Lukas

Hey, health journey-er! Do you ever feel overwhelmed? Are you unsure where to start or what to even do? Today's episode talks about how to overcome ov...

12 \\ The TOP Time Management Tip for Easier Mornings

11 Aug 2022

Contributed by Lukas

Hey, health journey-er! Do you have a morning routine? Do you wonder how others seem to get more done before lunch than you feel you do in an entire w...

11 \\ How to Pack and Plan for Travel to Stay on Track with Your Health Goals

09 Aug 2022

Contributed by Lukas

Hey, health journey-er! Have you ever traveled and been so discouraged trying to eat healthy while at the airport or in the car? How about trying to w...

10 \\ How and Why I Stopped Using an Alarm Clock (And You Can Too!)

04 Aug 2022

Contributed by Lukas

Hey, health journey-er! How we start our day is so important because it helps sets the tone for our day, mood, and focus. Drastic changes are hard to ...

9 \\ How to Get Your Health on Track with A Full Schedule

02 Aug 2022

Contributed by Lukas

Hey, health journey-er! Life is made-up of seasons that vary in pace and stress. Today we're talking about how to not only get back on-track, but also...

8 \\ 4 Ways to Schedule Rest and Recharge When Life is Hectic

28 Jul 2022

Contributed by Lukas

Hey, health journey-er! Do you feel burned out? Do you ever feel like you're go-go-go busy, but not necessarily productive? Your To-Do list will alway...

7 \\ Motivation Tips When You Feel Stuck

26 Jul 2022

Contributed by Lukas

Hey, health journey-er! Have you ever felt "stuck?" Or discouraged because you're not where you want to be or making the progress you expected? Whethe...

6 \\ How to Time-Block for Friendships So They Last

18 Jul 2022

Contributed by Lukas

Hey there! Do you ever with there was more time in a day? I know the overwhelm all too well, which is why I put together 5 tips to help you focus and...

5 \\ Do Large Events Give You Anxiety? 3 Tips to Increase Self-Confidence

18 Jul 2022

Contributed by Lukas

Hey there! Have you ever felt alone in a crowded room? Trust me, you're not alone. Whether you know everyone or no one in the room, today I teach you ...

4 \\ How to Stop Feeling Behind at Home

18 Jul 2022

Contributed by Lukas

Hey there! Do you ever feel behind? Maybe you look around and see ALL. THE. PROJECTS. and instantly get overwhelmed. I've been there, and still someti...

3 \\ 5 Tips to Help You Focus and Get the Right Things Done

18 Jul 2022

Contributed by Lukas

Hey there! Do you ever with there was more time in a day? I know the overwhelm all too well, which is why I put together 5 tips to help you focus and...