Change Academy
Episodes
How Expectations Impact Results
16 Aug 2022
Contributed by Lukas
Our expectations powerfully impact what happens to us.Ā If we believe something is going to help, hurt, suck, or be fun - our experience will probabl...
Rescuing $elf-Care from Consumer Culture
05 Aug 2022
Contributed by Lukas
Weāre told that self-care is essential to our well-being; itās practically a duty! But itās easy to confuse self-care with self-indulgenceāand...
Permission Giving Thoughts
25 Jul 2022
Contributed by Lukas
For example, youāve decided you want to start exercising after work, or youāve resolved to not drink wine on the weekdays or to cut out the pastry...
Quitting for the Right Reasons
14 Jul 2022
Contributed by Lukas
Quitting can start to become a habit--or even part of our identity. But so can Not Quitting. Which habit and identity would you rather strengthen? Int...
The Upside of Frustration
04 Jul 2022
Contributed by Lukas
Takeaways:Frustration is not necessarily a sign that things arenāt going well.Ā By working through frustration, you have created more durable learni...
Regimen vs. System
24 Jun 2022
Contributed by Lukas
When people are trying to achieve a certain goal or outcome, they often look for a regimen to follow. After all, that's how we've been trained to appr...
Heads up: Your future is happening NOW
15 Jun 2022
Contributed by Lukas
A lot of us have a vision of ourselves in 10 or 20 years. But what we don't realize is that future is (or isn't) being created RIGHT NOW. Every day.Ā ...
The Satisfaction of Solving a Long-Standing Problem
06 Jun 2022
Contributed by Lukas
The reason we asked Marieka on this episode is that we think itās really valuable for you, someone who is in the process of making big changes (in a...
How to Get the Most out of Coaching
27 May 2022
Contributed by Lukas
Questions to Ask YourselfHow invested are you in success/solutions (as opposed to excuses/rationalizations)? Do you really want to create this outcome...
Consuming Content vs. Creating Change
17 May 2022
Contributed by Lukas
Youāre listening to the Change Academy podcast, so we assume that you have some sort of aspirations or goals. Things about your health or your habit...
Bonus: 5 Life Lessons I Learned from Basketball w/ Molly Watts
18 Apr 2022
Contributed by Lukas
You may remember meeting Molly in episode #49 of the Change Academy, where we talked about changing the unchangeable.Molly first shared these basketba...
50K Tuneup: Filters and Shock Absorbers
28 Mar 2022
Contributed by Lukas
Takeaways:You canāt say yes to everythingāand if you donāt choose what you are saying yes (and no) to, someone (or something) else probably will...
50K Tuneup: Timing Belt
18 Mar 2022
Contributed by Lukas
As much as we like to pretend otherwise, time is finite. Maybe not in a quantum physics sense but in a practical sense: We have only 24 hours to spend...
50K Tuneup: Alignment
09 Mar 2022
Contributed by Lukas
If our daily choices and actions are badly out of alignment with our goals, we are literally working against ourselves. Weāre likely to be frustrate...
50K Tuneup: Brakes
27 Feb 2022
Contributed by Lukas
We probably donāt need to remind you that skimping on sleep can contribute to an increased appetite, increased levels of stress (cortisol), a decrea...
50K Tuneup: Transmission
17 Feb 2022
Contributed by Lukas
Key Takeaways:The stress response is not a bad thing; itās what allows us to respond to challenges, both āgoodā and ābad.āInvoking the paras...
50K Tuneup: Fuel System
07 Feb 2022
Contributed by Lukas
Welcome to part four of the 50,000 Mile Tuneup Series. In previous episodes, we checked into our beliefs and expectations about aging, updated our goa...
50K Tuneup: Engine
28 Jan 2022
Contributed by Lukas
How does the way we move and maintain our bodies change as we go through life? How can we set ourselves up to keep our engines running smoothly and po...
50K Tuneup: Navigation System
17 Jan 2022
Contributed by Lukas
This information will serve a sort of GPS, helping us make choices and design habits that steer us toward our desired destination. Interested in havin...
50K Tuneup: Updating your Software
07 Jan 2022
Contributed by Lukas
Healthy habits like eating well, getting some exercise, and managing stress go a long way toward keeping your body and life running smoothlyĀ But eve...
Announcing the 50,000 Mile Tune-up (Extracurricular)
01 Jan 2022
Contributed by Lukas
Weād l ike to invite you to join us for something weāre calling the 50,000 Mile Tuneup: a system-by-system inspection and tuneup (or complete over...
What's Your Goal-Setting Style?
27 Dec 2021
Contributed by Lukas
Takeaways:Working toward any type of goal is likely going to benefit you ā but being strategic can lower your effort and raise your success rate.Und...
Accountability is BS with Heather Parady
15 Dec 2021
Contributed by Lukas
Our guest, Heather Parady, a mental health therapist turned online entrepreneur and podcaster who hosts no fewer than three podcasts!Her Happy Brain p...
How Fast Can You Change?
03 Dec 2021
Contributed by Lukas
Some changes happen quickly; but most significant change takes time. And itās important that your time frame for success be appropriate to the size ...
How Will You Tell the Story?
22 Nov 2021
Contributed by Lukas
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 ...
Getting Your Second Wind
12 Nov 2021
Contributed by Lukas
In this episode, Monica Reinagel turns the tables and interviews her usual co-host, Brock Armstrong, all about his new podcast called Second Wind Fitn...
The Power of Giving Up
03 Nov 2021
Contributed by Lukas
Thereās an important distinction to be made between top level goals and lower level tactical goals. Often, getting fixated on achieving your tactica...
Rhythms vs Schedules
25 Oct 2021
Contributed by Lukas
We often talk about the importance of planning aheadāand sticking to the plan. But we also advocate for mindfulness: being attuned to your experienc...
What to do When You Lapse
15 Oct 2021
Contributed by Lukas
Everyone has lapses ā small slips, moments, or even brief periods of time when you fall back into old habits and old patterns.Lapses can be an oppor...
How to Use Stress to your Advantage, with Dr. Nicole Byers
06 Oct 2021
Contributed by Lukas
Our guest on this episode is Dr. Nicole Byers. A self proclaimed neuroscience nerd, mom, and leadership/productivity coach, Dr. Byers helps busy profe...
What Goals are Still Unmet?
27 Sep 2021
Contributed by Lukas
Itās 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 youāve alread...
How to Treat Yourself Better (Extracurricular)
17 Sep 2021
Contributed by Lukas
In this special extracurricular episode, we are sharing a little peek inside the year-long Weighless Program (https://weighless.life/enrollment) that ...
What Problem are you Trying to Solve?
06 Sep 2021
Contributed by Lukas
We encourage you to identify things that arenāt working (or could be working better) and design solutions. But sometimes, we end up designing soluti...
Habits and Identity
26 Aug 2021
Contributed by Lukas
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 othe...
How to Fix a Sedentary Lifestyle (Extracurricular)
13 Aug 2021
Contributed by Lukas
In this extracurricular episode, weāre sharing a preview of an upcoming workshop on incorporating more movement and fitness into our daily routines....
Motivation and Accountability
09 Aug 2021
Contributed by Lukas
This episode was suggested by a listener named Liz:Ā āI have clients that I fear will let go of their habits when they donāt have me there to hold...
Changing the Unchangeable with Molly Watts
30 Jul 2021
Contributed by Lukas
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 ...
Wisdom to Know the Difference
19 Jul 2021
Contributed by Lukas
The Serenity Prayer (āGrant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to tell the...
Defeat Procrastination with Microplanning
09 Jul 2021
Contributed by Lukas
We all have those tasks or projects that, despite our best intentions, we find ourselves procrastinating.Ā It might be a new behavior or practice tha...
Radical Acceptance with Heather Hutchison
30 Jun 2021
Contributed by Lukas
In this episode, we depart a bit from our usual format and welcome a guest to the show.Heather Hutchison is a singer/songwriter and author of the new ...
Stop Coping So Well
21 Jun 2021
Contributed by Lukas
Coping mechanisms are not an inherently bad thing. If we canāt avoid or escape something unpleasant or even harmful, figuring out a way to cope with...
How to List Better
11 Jun 2021
Contributed by Lukas
To-do lists, checklists, scorecards can be great tools to keep us on track. But they can also seem like an overwhelming task themselves. Or worse yet,...
What's Holding You Back?
02 Jun 2021
Contributed by Lukas
Some of our goals or objectives require us to master a range of different skills. Youāll probably be naturally stronger in some areas than others. A...
Cues and Prompts
21 May 2021
Contributed by Lukas
In this episode, weāll teach you how to identify and dismantle unhelpful cues and also build some helpful ones. We all have cues in our lives that p...
The Power of Positive Illusions
07 May 2021
Contributed by Lukas
Having a firm grip on reality is usually seen as a sign of good mental health.Ā But social scientists have discovered that happy and successful peopl...
Spring Break (Extracurricular)
14 Apr 2021
Contributed by Lukas
Monica and Brock are taking a brief Spring Break but we will be back in May with brand new episodes.Ā In the meantime, this is the perfect time to go ...
Changes We'd Like to Keep
09 Apr 2021
Contributed by Lukas
A year ago, virtually every aspect of our lives changed profoundly: How we eat, shop, work, socialize, exercise, etc. These werenāt changes we chose...
What's Your Default?
31 Mar 2021
Contributed by Lukas
Behavioralist Schlomo Benartzi defines a default as āwhat happens if you do nothing.ā If weāre too busy, distracted, or fatigued to make a choic...
Office Hours (Extracurricular)
28 Mar 2021
Contributed by Lukas
In this extracurricular episode, we invite you to listen in to a group coaching session that we held recently with members of our year-long Weighless ...
How Do You Want to Engage?
19 Mar 2021
Contributed by Lukas
In the last episode, we talked about deciding which thoughts deserve our energy. But once we've decided that a situation deserves our attention, we ne...
Choosing Your Thoughts
09 Mar 2021
Contributed by Lukas
Not all of our thoughts deserve our attention or energy. Some can safely be dismissed without further examination. But we often allow unworthy or unhe...
What You Gain by Slowing Down
26 Feb 2021
Contributed by Lukas
We often feel like we have to make a decision, make a change, make a difference, or achieve a goal quickly. But if we want the benefits to be meaningf...
Transformation Toolkit (Extracurricular)
19 Feb 2021
Contributed by Lukas
FREE WORKSHOP: Learn From Two of The Top Health Experts Online, Board-Certified Nutritionist Monica Reinagel and Certified Fitness Coach Brock Armstro...
Your Future Self
17 Feb 2021
Contributed by Lukas
Our current actions are creating our future reality. Sometimes, we have to choose between what we want right now and what we want for our future selve...
Contingency Plans
06 Feb 2021
Contributed by Lukas
Having a plan allows us to convert our intentions into action. But having a contingency plan may be just as important. They allow us to recover when t...
Aligned Actions
26 Jan 2021
Contributed by Lukas
How well do your actions align with your values? Often there can be a disconnect between what we say our priorities are and the choices that we are ma...
Why We Say Yes
16 Jan 2021
Contributed by Lukas
When we are trying to change an unwanted behavior, we often get so focused on trying to find ways to say no to it that we miss the step of understandi...
Midweek Resets and Evening Rituals
06 Jan 2021
Contributed by Lukas
If you start your week or your day off full of focus, determination, and vigour but find it waning by the weekend or the evening, you are not alone. I...
Are You Too Busy For Change?
28 Dec 2020
Contributed by Lukas
Have you ever felt that you were simply too busy to make the changes youād like to make in your life? In this episode, we challenge some of those st...
Eating Healthier (Extracurricular)
22 Dec 2020
Contributed by Lukas
It's an Extracurricular episode! We'll be back to our regular episodes soon but for now...Join Monica Reinagel (and Brock Armstrong) for the 30-Day Nu...
Should You Focus on Strengths or Weaknesses?
16 Dec 2020
Contributed by Lukas
When designing your life, you can choose to lean into your superpowers and do more of the things that you're really good at or you can choose to addre...
Being Good Enough
04 Dec 2020
Contributed by Lukas
Sometimes, our desire to change is rooted in the belief that we are not good enough--and that we need to fix whateverās wrong with us in order to be...
What, How, Why Problems
25 Nov 2020
Contributed by Lukas
The key to solving any problem is first understanding what the problem truly is. In this episode of the Change Academy podcast we define the three typ...
Looking for Easy Wins w/ Mitch Harb
16 Nov 2020
Contributed by Lukas
In this episode of the Change Academy podcast, Mitch Harb joins us to talk about his āeasy winsā approach to creating sustainable behaviour change...
Breaking Highly Rewarding Habits
06 Nov 2020
Contributed by Lukas
Some habits are just habits. We do them because they take us down the road of least resistance. But some habits give us pleasure, and we often think o...
Use the Power of Distraction for Good
28 Oct 2020
Contributed by Lukas
Being easily distracted can be a bad habit and also a barrier to change. But we can also use distraction as a way to break bad habits or ingrained beh...
How We Talk Ourselves Out of Change
20 Oct 2020
Contributed by Lukas
In this episode, we explore how and why we often talk ourselves out of making the changes we want to make - and give you some tools that will allow yo...
Why Short-term Challenges Donāt Create Long-term Change
11 Oct 2020
Contributed by Lukas
People seem to love these short-term challenges where you give up sugar for a week, do 25 push-ups every day for a month, or give up alcohol for Sober...
You Reached Your Goal, Now What?
05 Oct 2020
Contributed by Lukas
Sometimes we get excited about an idea, we follow through on a goal, and are very successful at it. But while everything should be peaches and cream, ...
Why You Need to Focus
26 Sep 2020
Contributed by Lukas
Most of us have a long list of things about our lives (or ourselves) that we would like to change. And while that is a great place to start, when you ...
Collecting the Evidence For Change
16 Sep 2020
Contributed by Lukas
It's hard to keep believing that change is possible when all the evidence seems to point to the contrary. And that's why it's so important to collect ...
Is Comfort Overrated?
07 Sep 2020
Contributed by Lukas
We humans like comfort. We believe that making ourselves comfortable is a good way to take care of ourselves and make ourselves feel content. But is t...
Getting Gritty with Rebecca Louise
28 Aug 2020
Contributed by Lukas
You have probably heard the term 'grit' thrown around but what does it actually mean? Our guest on this episode boils it down to āgetting back up, o...
Rewards vs. Consequences
21 Aug 2020
Contributed by Lukas
What are the pros and cons of using rewards vs. consequences as our compelling reason to change?Sometimes our compelling reason is a positive vision o...
Make the Most of an Impulse
07 Aug 2020
Contributed by Lukas
In this episode, we talk about impulse control and how giving in to unplanned urges can get in the way of achieving lasting change. Not only that, but...
Your Past Does Not Predict Your Future
24 Jul 2020
Contributed by Lukas
In this episode, we discuss why our past failures (or successes) don't predict our future successes (or failures). Then, more importantly, we get into...
Make Not Quitting a Habit
13 Jul 2020
Contributed by Lukas
The truth is that every time we give ourselves an excuse to quit, we get better at quitting. But every time we donāt quit, we get better at pushing ...
Challenging our Beliefs
08 Jul 2020
Contributed by Lukas
In this episode, we look at our beliefs and how deeply they affect both the choices we make in life and how we react to situations.Here is a bit of a ...
Attention Intention Action Cycle
01 Jul 2020
Contributed by Lukas
This is an approach we developed to help people in our Weighless program create sustainable weight loss but this process can be applied to any change ...
Change is Forever
22 Jun 2020
Contributed by Lukas
We have come to the final topic on our list of eight things we believe need to be in place in order for real, sustainable change to happen. In this ep...
Failure is Awesome
11 Jun 2020
Contributed by Lukas
We think that failure shouldn't happen and that if it does, it means that something has gone wrong. But failure is not the opposite of success. It's t...
Practice Makes Permanent
05 Jun 2020
Contributed by Lukas
In this episode, we are moving down the list to #6 (of our eight key behaviours) and discussing why practice is important ... and also why it may be m...
Creating Your Support Strategy
28 May 2020
Contributed by Lukas
Look at your social circles and habitat. Do the groups you belong to have the identity you want? Does your home or office reflect the identity you wan...
The Hidden Cost of Unmet Goals
18 May 2020
Contributed by Lukas
Itās exhausting to carry around a goal that we never get any closer to. To have a problem that we canāt solveāor that wonāt stay solved. To ma...
You Must Have a Plan
29 Apr 2020
Contributed by Lukas
Your plan is your map. Without your map, you may make it to your destination but it will take a long time and you will expend a lot more energy and fr...
The Difference Between Goals and Objectives
18 Apr 2020
Contributed by Lukas
Well beyond a number on the scale or an amount in your bank account, your objective keeps you moving forward in your journey of change.Questions we an...
The Importance of Curiosity
08 Apr 2020
Contributed by Lukas
Both curiosity and openness are essential to creating lasting change. Curiosity goes hand in hand with a willingness and ability to look at thoughts, ...
A Compelling Reason to Change
02 Apr 2020
Contributed by Lukas
Last episode, we outlined the 8 things we believe to be essential for creating sustainable change and in this episode weāre going to take a closer l...
Eight Things to Make Changes that Last
30 Mar 2020
Contributed by Lukas
The eight things you need to make any change become lasting and sustainable, in our opinion, are: A reason, Curiosity, An objective, A Plan, Support, ...