Do you know your WHY? Why do you have the goals you have? Defining this FIRST can boost your success rather than just focusing on the HOW. 

In today’s Fitness Friday episode, I chat with Jillian Michaels, and we dive deep into some of the most common questions and challenges faced by fitness enthusiasts at all levels. With a balanced mix of personal anecdotes, scientific research, and practical advice, we explore various aspects of motivation, goal-setting, and exercise strategies.

We discuss the mental and emotional factors that drive us towards our fitness pursuits. Jillian shares valuable perspectives on cultivating the right mindset and tapping into our innermost desires to fuel our commitment to a healthier lifestyle.

We also place a significant emphasis on an often-overlooked yet critical component of any successful fitness regimen. By delving into the nuances of proper form and movement patterns, Jillian underscores the importance of getting this foundational aspect right to avoid potential injuries and setbacks down the line.

If you’re seeking to deepen your understanding of what it takes to achieve sustainable fitness success, both mentally and physically, tune in today!

Jillian Michaels is a Fitness Authority, Businesswoman, 8x NY Best Selling Author, and TV Personality. As a staple in the fitness community, Jillian is not afraid to take a stance on the facts regarding health. From her own fitness DVDs to her now incredibly successful app, Jillian tries to bring health, fitness, and wellness in a professional, informative, accessible way to as many people as possible. 

What we discuss: 

• Motivation and finding your "why"
• Losing the last 10 pounds
• Importance of not creating too large of a calorie deficit (500-700 calorie deficit max)
• Inefficiency of steady-state cardio compared to resistance training and HIIT for most fitness goals
• Importance of proper form when doing repetitive movements like running to avoid injuries
• Getting an expert to analyze your form for activities like running to fix improper movement patterns that can lead to issues like knee problems down the line.

Thank you to our sponsor:

Therasage: Head over to therasage.com and use code Be Bold for 15% off

To learn more about Jillian Michaels: 

Jillian’s Instagram - @ jillianmichaels  

Jillian’s Website - https://www.jillianmichaels.com/

Find more from Jen:

Website: https://www.jennifercohen.com/

Instagram: @therealjencohen

Books: https://www.jennifercohen.com/books

Speaking: https://www.jennifercohen.com/speaking-engagements

Learn more about your ad choices. Visit megaphone.fm/adchoices

Join us for an extraordinary episode of the Habits and Hustle podcast with Wade Lightheart, president of BioOptimizers, a former professional bodybuilder, and a biohacking enthusiast who defied his genetic limitations to build a champion's physique. 

In this episode, we dive deep into the world of biohacking, bodybuilding, and the transformative power of plant-based nutrition. 🥦 Whether you're looking to refine your physique, shatter fitness misconceptions, or understand the science behind effective health strategies, this conversation is packed with insights and actionable tips.

We'll also tackle the impacts of social media on self-image, the dynamics of modern relationships, and the importance of personal accountability in health and fitness. Plus, don't miss Wade's expert take on metabolism-boosting tips, the reality of genetic testing, and the role of supplements tailored to your unique needs. 🧬🥤 

From sculpting excellence with plant power to navigating the complexities of the modern dating world, this episode is a treasure trove for anyone seeking to elevate their health and understand the art of achieving peak physical potential. 🏆

Wade's story is one of grit and ingenuity, using the latest in technology and a relentless drive to succeed in the competitive world of bodybuilding. We navigate the tumultuous waters of metabolism, endurance, and the symbiotic relationship between strength training and marathon running, which together weave the fabric of his transformative journey..

Wade Lightheart is a 3-time All Natural National Bodybuilding Champion, Advisor to the American Anti-Cancer Institute, Director of Education at BiOptimizers Nutrition, Founder of the Prosperity & Health Alliance and Enagic Master Trainer

What we discuss:

(00:01) - Genetics, Fitness, and Biohacking

(08:02) - Nutrition for Aesthetic Ideal

(15:57) - Paradigm Shifts in Health and Fitness

(25:56) - Plant-Based Diet and Bodybuilding Success

(37:52) - Impacts of Social Media and Biology

(47:52) - The Dynamics of Social Behavior

(01:01:10) - Male-Female Relationship Dynamics

(01:11:36) - Metabolism, Movement, and Nutrition Tips

(01:21:38) - Fitness and Nutrition Basics

(01:27:55) - Navigating Genetic Testing and Supplements

(01:38:14) - Refund Guarantee and Personalized Support

Thank you to our sponsor:

Therasage: Head over to therasage.com and use code Be Bold for 15% off

OneSkin: go to https://www.oneskin.co/ use code HUSTLE15 for 15% off 

To learn more about Wade Lightheart: 

Website: https://wadelightheart.net/

https://bhealth.shop/

Instagram: https://www.instagram.com/wadelightheart/?hl=en

Find more from Jen:

Website: https://www.jennifercohen.com/

Instagram: @therealjencohen

Books: https://www.jennifercohen.com/books

Speaking: https://www.jennifercohen.com/speaking-engagements

Join me and my friend Liron, a fitness coach from Los Angeles, as we discuss the complex relationship between fitness trends, body image, and attracting potential partners. We share personal stories and insights into how men and women design their workout routines in hopes of gaining attention from the opposite sex. We reveal how looks and health intersect in the social environment of the gym. 

We also talk about the concept of "parallel play" at the gym, which is a unique way for people to work out individually while still experiencing a sense of community. This shows the multi-faceted nature of modern workout culture.

We also explore cultural beauty standards and how they influence relationships. We look at how subjective attraction can lead people to pursue a "trophy" partner, and the potential judgments that can arise from relationships with large age gaps. We discuss dating preferences, examining how much weight men and women place on physical attributes versus qualities like security and confidence, which could be the ultimate universal attraction.

Don’t miss this episode as we give our thoughts on how dating apps have revolutionized the search for companionship, but may also complicate the path to lasting connections.

Liron Kayvan founded BFLA in 2019. He’s a NASM Certified Group Fitness Instructor, Personal Trainer, and Transformative Life Coach. Liron has competed in Amateur MMA, Brazilian Jiu Jitsu, and Rugby and has been a Fitness Coach for over 10 years.

What we discuss: 

(00:01) Fitness Trends and Body Image Beauty

(12:31) Cultural Beauty Standards and Relationships

(17:54) Men and Women's Preferences in Dating

Thank you to our sponsor:

Therasage: Head over to therasage.com and use code Be Bold for 15% off

To learn more about Liron Kayvan: 

Website: https://www.beyondfitnessla.com/ 

Instagram: @beyondfitnessla

Find more from Jen:

Website: https://www.jennifercohen.com/

Instagram: @therealjencohen

Books: https://www.jennifercohen.com/books

Speaking: https://www.jennifercohen.com/speaking-engagements

Learn more about your ad choices. Visit megaphone.fm/adchoices

Ever found yourself stuck in a rut, unable to make the power moves you know you're capable of?

In this episode of the Habits & Hustle podcast, Sarah Roberts joins me to turn that tide with her latest book, "Power Moves” as we uncover a conversation that traverses the realms of cultural shifts, challenges stereotypes, and redefines gender norms.

This episode isn't just about recognizing power—it’s about living it in all its forms. Sharing from my own life, I explore how we display strength in both public accomplishments and private roles like parenthood. Sarah and I confront the constraints of societal labels and discuss the freedom in presenting our authentic selves to the world.

Sarah Jakes Roberts is a New York Times Bestselling author, entrepreneur, speaker, mother, and wife. Sarah has been creating a disruption in the digital and faith-based space. She is on a philanthropic mission to help women evolve into the best version of themselves. In 2017, Sarah founded Woman Evolve Inc., a digital multimedia platform. Woman Evolve equips women with inspiration, resources, and tools that help them discover their purpose and revolutionize their life.

What we discuss:

(00:01) - Power Moves

(03:35) - Embracing the Fluidity of Power

(16:17) - Empowering Women to Get Unstuck

(21:59) - Empowerment Through Life's Roles

(26:20) - Stress and Preparation in Public Speaking

(39:09) - Life Transitions and Finding Rest

(45:06) - Resilience and Authenticity in Adversity

(56:48) - Empowering Women With Sarah Jakes Roberts

Thank you to our sponsor:

Therasage: Head over to therasage.com and use code Be Bold for 15% off

Pendulum: Head over to www.pendulumlife.com and use code JENCOHEN for 20% off.

To learn more about Sarah Jakes Roberts: 

Website: https://sarahjakesroberts.com/

Instagram: https://www.instagram.com/sarahjakesroberts/

Find more from Jen:

Website: https://www.jennifercohen.com/

Instagram: @therealjencohen

Books: https://www.jennifercohen.com/books

Speaking: https://www.jennifercohen.com/speaking-engagements

Women, have you ever wondered if you should be training differently than men? Tune into today’s episode! 

In this episode, Liron and I dive into the often debated question of whether women should train differently than men. Our discussion explores the psychological and physiological aspects of exercise preferences and the importance of a well-rounded fitness routine.

We address the tendency for women to gravitate towards cardiovascular exercises, often due to concerns about building too much muscle or appearing "bulky." However, we emphasize that women are meant to lift weights just as much as men and that doing so offers numerous benefits, especially as we age, including improved bone density, muscle mass, and metabolism.

Throughout the discussion, we stress the importance of symmetrical training for both men and women, highlighting the aesthetic and functional benefits of working the upper body. While we acknowledge that the best exercise is the one you'll actually do, we encourage listeners to embrace shorter, more intense workouts for optimal results.

Liron Kayvan founded BFLA in 2019. He’s a NASM Certified Group Fitness Instructor, Personal Trainer, and Transformative Life Coach. Liron has competed in Amateur MMA, Brazilian Jiu Jitsu, and Rugby and has been a Fitness Coach for over 10 years.

What we discuss: 

• Should women train differently than men? 
• Psychologically women gravitate toward cardiovascular exercises. 
• Why symmetrical training is important. 
• The best exercise is the one you’ll do. 
• Shorter, more intense workouts are better. 

Thank you to our sponsor:

Therasage: Head over to therasage.com and use code Be Bold for 15% off

To learn more about Liron Kayvan: 

Website: https://www.beyondfitnessla.com/ 

Instagram: @beyondfitnessla

Find more from Jen:

Website: https://www.jennifercohen.com/

Instagram: @therealjencohen

Books: https://www.jennifercohen.com/books

Speaking: https://www.jennifercohen.com/speaking-engagements

Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you struggling to develop a meaningful relationship? Do you always find yourself in “situationships?” 

If you want to develop a meaningful relationship - you should avoid dopamine dating (consistently swiping right). According to this week’s Habits & Hustle guest, relationship expert Matthew Hussey, slowing down and allowing yourself to get to know someone is key for committing and finding compatibility. 

Listen in as we discuss how to find a good partner, rather than just a physical or mental connection. Matthew gives four levels of importance in relationships, and all four are needed for a love life. Loneliness has become one of the biggest epidemics of our time, so it’s crucial that we all work to develop more meaningful relationships. 

We also discuss being the author of your own life and not letting someone else dictate your happiness. Self love should be a verb and it’s important to know your worth so that you’re not grieving over a shallow relationship loss. 

Matthew Hussey is a New York Times bestselling author, speaker, and coach specializing in confidence and relational intelligence. He writes a weekly newsletter and is the host of the podcast Love Life With Matthew Hus­sey. Matthew provides monthly coaching to the members of his private community at LoveLifeClub.com. Over the past fifteen years, his proven approach has inspired millions through authentic, insightful, and practical advice that not only enables them to find love but also feel confident and in control of their own happiness.

What we discuss…

(2:00) Love Life - Matthew’s book

(5:00) Finding options for your love life

(10:00) Dating dopamine hits & slowing down 

(20:00) Why we are attracted to people who don’t serve us. 

(27:00) Chemistry vs a good partner 

(30:55) 4 Levels of importance in a relationship

(45:00) Be the author of magic in your life

(58:00) Self love as a verb

(1:09:21) Dealing with physical chronic pain & the power of therapy

(1:20:50) How to view a love life & being happy enough

…and more!

Thank you to our sponsors:

Therasage: go to therasage.com and use code B-BOLD for 15% off

Pendulum: head over to pendulumlife.com and use my special code JENCOHEN for 15% off your order.

Find more from Jen: 

Website: https://www.jennifercohen.com/

Instagram: @therealjencohen 

Books: https://www.jennifercohen.com/books

Speaking: https://www.jennifercohen.com/speaking-engagement

Find more from Matthew:

Website: http://www.matthewhussey.com 

Youtube: https://www.youtube.com/@thematthewhussey 

Book: www.lovelifebook.com 

Instagram: @thematthewhussey

Retreat: www.mhretreat.com 

Are you struggling to lose the last 5-10 pounds and you’re not sure what to do? Listen in on today’s Fitness Friday episode on the Habits and Hustle podcast, as I chat with Jordan Syatt. 

We discuss the most effective strategies for overall health, fat loss, and overcoming plateaus. This conversation covers the importance of walking for health and longevity, with the healthiest populations averaging 7,500 to 16,000 steps per day. A calorie deficit is crucial in fat loss, and we talk about why people often get offended by the concept of calories in vs. calories out.

We also go over the challenges of losing the last 5-7 pounds of fat, which requires strict nutrition, targeted workouts, and strength training to build muscle and boost metabolism.

Overall, Jordan offers the value of educating clients about why plateaus and scale fluctuations occur. We highlight the importance of understanding these fluctuations to help people stay logical and committed to the process, rather than getting emotionally upset.

Jordan Syatt is a 5x World Record Powerlifter, Founder of Syatt Fitness, and Gary Vaynerchuk’s Personal Trainer. He’s charismatic, undeniably knowledgeable, and insightful in ways you might not expect. Give it a listen!

What we discuss: 

• Exercises that are best for fat loss
• How to lose the last 5-10 pounds
• Walking for longevity
• Calorie cycling 
• Platues and scale flucuations

Find the full episode here: 

https://podcasts.apple.com/us/podcast/episode-167-jordan-syatt-5x-world-record-powerlifter/id1451897026?i=1000561980894 

Thank you to our sponsors:

Pendulum: Head over to www.pendulumlife.com and use code JENCOHEN for 20% off.

To learn more about Jordan Syatt:

Website: https://www.syattfitness.com/  

Instagram: https://www.instagram.com/syattfitness/ 

Find more from Jen:

Website: https://www.jennifercohen.com/

Instagram: @therealjencohen

Books: https://www.jennifercohen.com/books

Speaking: https://www.jennifercohen.com/speaking-engagements

Learn more about your ad choices. Visit megaphone.fm/adchoices

Being diagnosed with something like ADHD can feel like you’re carrying a huge sign that says “I can’t focus”. And in a world that’s not built to accommodate neurodiversity, achieving your dreams can feel impossible. So how do you work with your neurodivergence to create a life full of success? 

In this episode of Habits & Hustle, I’m joined by Jeff Karp, PhD as we discuss the challenges of not being diagnosed with ADHD until 7th grade while being determined to not be held back at school. He also shares his story of becoming an esteemed academic in an academic world that didn't suit him and what that taught him about the power of determination and perseverance.

We also discuss methods to managing distractions in a world built to distract us, the profound personal evolution that hit through COVID, and how to break the negative patterns that no longer serve us.  

Jeff Karp is a Harvard Medical School professor with a PhD in biomedical engineering at Toronto and did a postdoc in biomaterials at MIT. Diagnosed with ADHD and learning differences in 7th grade, he defied expectations through unwavering perseverance and determination. His lab, The Karp Lab, works on innovative projects like creating an adhesive to repair hearts.

What we discuss…

(00:00) Navigating natural curiosity and focus in the world of academia 

(19:35) How to improve attention and reduce distractions 

(30:04) The power of transcendental meditation and listening in 

(35:22) Personal growth and reevaluating priorities during COVID 

(41:46) Unlocking your energy with holistic wellness

(50:51) How to deepen connection through conscious awareness 

(01:04:20) Improving relationships through self-reflection and understanding your patterns

(01:11:26) Starting and running a research lab, and navigating funding 

(01:27:43) Morning rituals for health and productivity 

…and more!

Thank you to our sponsors:

Therasage: go to therasage.com and use code B-BOLD for 15% off

Pendulum: head over to pendulumlife.com and use my special code HUSTLE15 for 15% off your order.

Find more from Jen: 

Website: https://www.jennifercohen.com/

Instagram: @therealjencohen 

Books: https://www.jennifercohen.com/books

Speaking: https://www.jennifercohen.com/speaking-engagement

Find more from Jeff:

Website: jeffkarp.com

LinkedIn: https://www.linkedin.com/in/jeffkarpboston/

Order the Book: https://a.co/d/2AVXLz1

Do you struggle to make your fitness a priority?

In today’s Fitness Friday episode on the Habits and Hustle podcast, I chat with Liron Kayvan about having non-negotiables and why they are so important for health. When life gets crazy, structure can keep you grounded. It’s important to have your fitness and workouts planned for the week so even when life is hectic, you’ve got a non-negotiable meeting with yourself (for your health!) We discuss simple health habits that can be incorporated daily to improve your overall health. Yes, they’re simple and boring, but that’s what works! 

Liron Kayvan founded BFLA in 2019. He’s a NASM Certified Group Fitness Instructor, Personal Trainer, and Transformative Life Coach. Liron has competed in Amateur MMA, Brazilian Jiu Jitsu, and Rugby and has been a Fitness Coach for over 10 years.

What we discuss: 

• How Liron trained for MMA
• The effectiveness of short workouts vs long workouts
• Non-negotiables for health 
• Structure is imperative
• Try to move your body every day 

Thank you to our sponsor:

Therasage: Head over to therasage.com and use code Be Bold for 15% off

To learn more about Liron Kayvan: 

Website: https://www.beyondfitnessla.com/ 

Instagram: @beyondfitnessla

Find more from Jen:

Website: https://www.jennifercohen.com/

Instagram: @therealjencohen

Books: https://www.jennifercohen.com/books

Speaking: https://www.jennifercohen.com/speaking-engagements

Learn more about your ad choices. Visit megaphone.fm/adchoices

In conversations do you tend to dominate or take a backseat? 

If you want to follow the rules of good etiquette - you should avoid dominating the conversation by only talking about yourself for around 20 seconds. According to this week’s Habits & Hustle guest, etiquette expert Sara Jane Ho, using this guideline will foster a more interactive, balanced dialogue, and deeper connection. 

Listen as we discuss all the life experiences that drove her to open an etiquette school in Beijing for adult women. She also shares the true impact of making a strong first impression, especially in the world of modern dating dating, how she landed a Netflix show, and the evolving norms of social etiquette in the post-COVID world. 

We also discuss the challenge of dancing around the fine line between curiosity and intrusiveness, noting cultural differences in what's considered polite or rude, and the intersection of East meets West and female empowerment - especially in business!

Sara Jane Ho is the star of Netflix’s “Mind Your Manners”, author of the book of the same name, founder of Chinese finishing school, Institute Sarita, where students are taught etiquette and lifetime skills.

What we discuss…

(11:00) The legacy of etiquette and charm schools 

(20:00) How to master etiquette and dating in the modern world 

(22:18) The impact of a first impression 

(37:00) The essential guide to exceptional table manners 

(51:10) The key differences between curiosity and intrusiveness 

(58:34) Career choices and female empowerment

(01:01:51 Herbal remedies and Eastern medicine 

(01:11:50) Innovative intimate wellness company & proper vulva hygiene education 

(01:25:14) Avoiding graveyard energy in your home, and the 20 second/40 second rule 

…and more!

Thank you to our sponsors:

Pendulum: head over to pendulumlife.com and use my special code HUSTLE15 for 15% off your order.

Therasage: go to therasage.com and use code B-BOLD for 15% off

Find more from Jen: 

Website: https://www.jennifercohen.com/

Instagram: @therealjencohen 

Books: https://www.jennifercohen.com/books

Speaking: https://www.jennifercohen.com/speaking-engagement

Find more from Sara:

Website: https://www.sarajaneho.com/

Instagram: @sarajaneho

Order the book: https://amzn.to/3ViKItw

Watch the Netflix show: https://bit.ly/49XVxpy

Ever wondered who gets all those actors in shape for those massive roles? Want advice for your own fitness, diet, or business from one of the hardest-working people in the space? This episode is for you! 

In today’s Fitness Friday episode on the Habits and Hustle podcast, I chat with Don Saladino about the importance of hard work when it comes to fitness. Genetics can play a small role, but they never outweigh someone’s work ethic. We also dive into building muscle as we age (hint: it’s not impossible!) and the importance of nutrition when it comes to body composition. 

Don Saladino is a Coach, Film & TV Superhero Trainer, & Fitness Entrepreneur. From training Hugh Jackman for Wolverine, to Anne Hathaway for Catwoman, and Ryan Reynolds for Deadpool, Don has a lot to offer in terms of what it takes to get superhero ready. Having thousands and thousands of training sessions under his belt he offers diet, exercise, and just plain life knowledge for anyone, not just those at the top of their game. Oh, and he's one of the nicest people in the industry. 

What we discuss: 

• Hiring a coach vs following an Instagram influencer 
• Changing body comp by cleaning up nutrition
• Building muscle as a seasoned human
• Genetics versus hard work
• The importance of a rest day

Find the full episode here: 

https://podcasts.apple.com/us/podcast/episode-205-don-saladino-coach-film-tv-superhero-trainer/id1451897026?i=1000593506464 

Thank you to our sponsor:

Pendulum: Head over to www.pendulum.com and use code JENCOHEN for 20% off.

To learn more about Don Saladino:

Website: https://donsaladino.com/ 

Instagram: @donsaladino

Don Saladino App: https://my.playbookapp.io/don-saladino 

Find more from Jen:

Website: https://www.jennifercohen.com/

Instagram: @therealjencohen

Books: https://www.jennifercohen.com/books

Speaking: https://www.jennifercohen.com/speaking-engagements

Learn more about your ad choices. Visit megaphone.fm/adchoices.