The Sustainably Healthy Podcast

In this episode of the Sustainably Healthy Podcast, I’m diving into something I’ve been actively working on in my own life: speaking it into existence and the power of positive self-talk.

For years, I’ve struggled with negative self-worth, comparison, and that constant “I’m not enough” soundtrack playing in the background. And honestly? I used to think affirmations were super cringy. 🙃 But lately I’ve been learning more about the science behind how we talk to ourselves — things like neural pathways and your Reticular Activating System (RAS) — and how your brain will always go looking for evidence...

This week’s episode is a special one. My son turned 13 today, and honestly… it’s the only thing on my mind. So instead of forcing a “perfect” health topic, I sat down and shared 13 lessons I’ve learned in 13 years of being a mom — the real, messy, beautiful stuff that has shaped me.

We talk intuition, co-parenting, apologizing to your kids, leading by example, letting them grow up, and why the experiences we create matter so much more than the things we buy.

And of course, I touch on how all of this ties back to our ha...

This week’s episode is… a lot. I hit record while I was feeling pretty fired up and needed to get a few things off my chest — from the never-ending child support battle to the broken system that makes it way harder than it needs to be. It’s been frustrating, exhausting, and honestly just one of those weeks.

But since it is Thanksgiving week, I shifted the conversation into something I personally needed: gratitude.
I talk through the things I’m truly thankful for right now — my son, my family, the surprise Idaho trip, my strength PR...

Today we’re diving into self-compassion and tough love—specifically, how the way you talk to yourself might be the very thing holding you back. I share how parenting my almost-teen son has changed how I see my own inner child, why shame and guilt stall your progress, and how to use compassionate “tough love” to move forward without tearing yourself down. If you struggle with self-sabotage, all-or-nothing thinking, or constantly beating yourself up, you need this episode.

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ADHD doesn’t mean you can’t be consistent—it means your systems need to do the heavy lifting. In this candid, practical episode, I share the hacks I use to make “healthy” the easy default: frozen staples and ready-protein, paying the ADHD tax upfront, meal templates using my Balanced Plate method, gamifying workouts, timers and micro-bursts, body doubling, external boundaries (Brick device, DND, phone in the bathroom), visual habit tracking, and ruthless decision-simplifying. You’ll leave with plug-and-play ideas to reduce friction, close your rings, and eat well without 47 tabs open in your brain. Tell me your “aha” moment after you...

I recorded this the day after my Olympic weightlifting meet, still riding the adrenaline and also laughing at how much I blamed “luteal phase” for every missed lift last week. 🙃

Today we’re talking about the identity loop: thought → feeling → action → identity → repeat. If you keep telling yourself “I’m not a morning person,” “I’m lazy,” “I always fall off after two weeks,” or (hi, it me) “I’m awkward at selling coaching,” your actions will line up with that story—every time.

In this episode:

How I prepped for my meet (sleep, carbs, hydration) instead of letti...

In this episode, Knica shares a heartwarming story behind Happy Day — a holiday her son created in 2020 to remind everyone to choose joy, no matter the circumstances. Born during one of the most stressful years of her life, Happy Day became a family tradition centered on shifting your mindset and finding gratitude, even when life feels heavy.

From there, Knica dives into the main topic: what Olympic weightlifting has taught her — not just about strength and movement, but about life itself. As she prepares for her upcoming competition at her own CrossFit gym, she reflects on the para...

If you’ve ever talked yourself out of doing something simple — like going to the gym, starting a project, or even going to the grocery store — because you overthought every possible outcome… this episode is for you (and honestly, for me too).

This week, I’m getting real about how overthinking is one of the biggest ways we self-sabotage — not because we’re lazy or unmotivated, but because our brains are trying to protect us. I share what overthinking has looked like in my own life lately (from recording this podcast to going back to school to even washing m...

Feeling like you need a little boost today? In this short and sweet episode, I’m sharing three reminders that might be exactly what you need to hear right now. These are simple truths I come back to whenever I’m feeling off — because sometimes, it’s not about doing more, it’s about remembering what actually matters.

Take a deep breath, press play, and let this be your gentle nudge to keep going.

This week, I’m opening up about how the all-or-nothing mentality shows up in my own life. From simple things like when I decide to shower, to deeper struggles with marriage, friendships, business, and even my decision to go back to school.

The truth is, extremes keep us stuck. We tell ourselves it has to be this OR that when in reality, both can be true. You can show up for yourself AND give yourself grace. You can pursue your goals AND change your mind along the way.

In this episode, I’ll share how lear...

In this episode of the Sustainably Healthy Podcast, I get real about the pressure we put on ourselves to follow rules that aren’t even ours — whether it’s in business, health, or life. I share how I’ve struggled with the “all-or-nothing” mindset, forcing myself to post on social media, stick to a rigid podcast schedule, or coach the “right” way because that’s what everyone else does.

But here’s the truth: the only way to find consistency and peace is to make your own rules. I dive into what that looks like in health and fitness — from w...

In today’s episode of the Sustainably Healthy Podcast, I’m speaking from the heart. With it being September 11th and so much heaviness in the world, I felt called to share what’s been on my mind. This isn’t about taking sides or politics—it’s about choosing kindness, compassion, and the courage to find the middle ground when everything feels black and white (or red and blue).

I talk about why it’s easier for us to lean into extremes, and why I believe the real solutions—the ones that truly make a difference in our health, r...

September always seems to bring a boost of motivation... new routines, fresh energy, and the feeling of a clean slate. But what happens when that motivation starts to fade in October as the holidays roll in?

In this bonus episode, I’m breaking down how to use that September motivation to your advantage:

How to check if your goals align with your values (and why that matters)

How to be intentional with what you’re already doing, like food tracking and workouts

How to create systems now that will carry you thro...

Are you making your health and fitness journey harder than it needs to be? So many women think they just need more discipline to suddenly wake up tomorrow and have the willpower to resist every temptation, track every bite, hit 10k steps, and never miss a workout. But discipline doesn’t show up overnight. It’s built over time.

In today’s episode, I’m sharing the truth: you don’t need to fight harder, you need to make it easier to follow through. I’ll walk you through:

The sneaky ways you’re making things harder...

Competition can light a fire under you… or it can steal your joy.

In this week’s episode of the Sustainably Healthy Podcast, I’m diving into the pros and cons of being competitive and how comparison plays into it. From the push to show up harder in the gym to the spiral of measuring your worth against someone else’s progress, I’m unpacking it all.

I’ll share real stories—from competing with my workout buddy to the ways comparison has tripped me up in my business—and most importantly, how I’ve learned to find th...

This week we’re playing a little game of Fact or Fiction.
From “all protein is created equal” to “you can only absorb 30g of protein at a time” to whether soreness actually means you had a good workout — I’m breaking down some of the most common fitness, nutrition, and habit beliefs to see which ones are legit and which ones are total myths.

I also share a bit about how my week’s been (hello, brain fog + luteal phase), why I took a break from the gym, and what I’m focusing on for my own mental and...

In this episode, I’m talking about something that’s been on my mind lately—how the "calorie deficit" advice is often oversimplified and not helpful for those who are struggling with weight loss. If you’ve been told that you just need to be in a calorie deficit to lose weight, and it’s still not working, this episode is for you. I’ll explain why weight loss isn’t as simple as just cutting calories, especially if you’re dealing with conditions like PCOS, perimenopause, or gut health issues. I’ll share my thoughts on why the "calorie deficit" a...

Ever wonder how some people seem to effortlessly say no to things that don’t serve them? It’s not just willpower — it’s practice.

In this episode, I’m breaking down how to build the mental muscle of self-control — just like you’d train any muscle in the gym. Especially if you're someone who struggles with people-pleasing, giving into urges, or that “F it” mindset when things feel hard... this one’s for you.

I’m walking you through 5 actionable steps that will help you:

Pause before you give in

Strengthen your abilit...

What happens when no one taught you how to be healthy?

When your childhood was filled with fast food, cardio trends, and no real example of how to prioritize your body or your mind?

In this episode, I’m opening up about my own story.. what it was like to grow up in a family that didn’t prioritize health, how I became a teen mom, and how I eventually decided to break the cycle and carve a new path. I also talk about a powerful realization from therapy last week that insp...

Ever find yourself saying “I’ll decide when I get there”... only to end up making choices that don’t align with your goals? Same. In this episode, I’m breaking down why leaving decisions up to the moment is one of the biggest things sabotaging your consistency. Whether it’s food, workouts, or even gas station snacks (yes, I said it).

We talk about:

Why willpower isn’t your problem, decision fatigue is

How planning ahead builds self-trust and confidence

A story from one of my clients who finally said “no more fast foo...

In this episode, I’m revisiting the Sustainable Seven—the habits that have not only helped me lose 50+ pounds and keep it off, but also radically improved my mental health, consistency, and energy.

Whether you're new to your health journey or just feel like you’ve fallen off track, this episode is your permission to get back to basics—no extremes required.

I break down each habit and share how I apply them in my own life (and how you can, too):

Protein + Fiber

Hydration

Daily Movement

Sleep Qu...

In today’s unscripted solo episode, I’m pulling back the curtain and sharing what’s really been going on lately... from vacation chaos and a surprise PCOS diagnosis to peeling back the layers of people-pleasing and overthinking everything I create.

I talk about:

Why I’ve been MIA from the podcast

The emotional rollercoaster of navigating infertility and finally getting some answers

What my PCOS diagnosis taught me about my body (and my past)

The mindset shift that’s helping me stop trying to “fix” everyone

How therapy is...

In this episode, I’m pulling back the curtain on something that’s been weighing on me for a while. I talk about how I started as a fat loss coach, why I thought weight loss was the path to confidence, and the real reason it no longer aligns with who I am — or how I want to coach.

This is part two of last week's vulnerable rant, but with more reflection, more clarity, and a clear message:
You are already enough.
And I’m not here to help you shrink — I’m here to help you rem...

Just another raw and real episode for ya... I no longer resonate with weight loss or transformation photos... The struggle with marketing sustainable health and finding self-worth.

In this vulnerable, heart-to-heart episode, Knica opens up about what it really means to set healthy goals—ones that are rooted in your values, aligned with what you can actually control, and designed to create lasting change.

She shares a powerful story about one of her most resilient clients who stayed consistent for nearly a year before seeing the scale finally move—and what that journey taught them both about mindset, metabolism, and trusting the process.

Knica also reflects on her own past obsession with reaching a certain weight, and how finally letting go of that...

This episode is extra special because I’m joined by my favorite guest of all time—my son, Zaedon James!

Zaedon just launched his own sports podcast and YouTube channel where he covers everything from the NBA to the NFL. Today, we’re chatting about what inspired him to start, his favorite teams and athletes, and how sports have taught him about discipline, health, and showing up.

We also talk about what healthy habits look like for kids, how we stay active and connected as a family, and what it’s like being raised by a coach...

In this episode of the Sustainably Healthy Podcast, host Knica Lee discusses a transformative mindset shift that can help individuals navigate through struggles and challenges. She emphasizes the importance of viewing difficulties as opportunities for growth and learning. Knica shares her personal experiences with a shoulder injury and her fertility journey, illustrating how these challenges have led to self-discovery and resilience. Additionally, she provides insights into her coaching programs, highlighting the differences between one-on-one coaching and group challenges, and how each can benefit different individuals based on their needs.

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If you’ve ever felt overwhelmed by food tracking or found yourself eating out of stress, boredom, or just because someone else is eating… this episode is for you.

I’m sharing what mindful eating actually is (and isn’t), why it’s so powerful for your physical and mental health, and how to start practicing it — even if you still track your food. We’ll talk about slowing down, tuning into your hunger cues, and creating a more enjoyable eating experience without rules or guilt.

Whether your goal is fat loss or just feeling better in your...

In this vulnerable episode of The Sustainably Healthy Podcast, Knica Lee dives into one of the most powerful prompts from The Challenge That Lasts: “What’s something you struggle with that you rarely say out loud... but wish more people were honest about?”

She shares raw and honest responses from women in the community—from the quiet guilt of motherhood to the pressure of always having it together, body image struggles, and the hidden weight of feeling like you have to be the strong one. Knica also opens up about her own experience navigating these emotions, highlighting how jour...

This episode is exactly what the title says—no plan, just feelings. I cried, I vented, I shared what’s been weighing on me lately… from infertility struggles, to navigating Zaedon growing up, to feeling emotionally wrecked during this time of the month. Honestly, I didn’t record this for anyone but me. I just needed to let it all out. But if you’re here listening—thank you. This is me, being fully human.

In this episode of the Sustainably Healthy Podcast, Knica discusses the importance of both quality and quantity in nutrition, sharing her personal health journey, challenges with allergies, and insights on mindful eating. She emphasizes the need for self-awareness in food choices and the balance between enjoying food and maintaining health goals. The conversation also touches on detox protocols and the significance of understanding how different foods affect individual well-being.

Takeaways

In this week's episode, Brooke and I are sharing a replay of our recent training on GLP-1 medications like Ozempic, Wegovy, and Mounjaro. 🚨
We dive into why strength training, a healthy diet, and sustainable lifestyle habits are non-negotiable if you're using (or considering using) these meds.
They can be a helpful tool — but they aren’t a magic fix. Building real habits still matters if you want to feel strong, confident, and keep your results long-term.

We also created a FREE guide that breaks everything down and gives you a simple action plan to follow!

Gr...

If you’ve ever felt stuck… paralyzed… or just completely unmotivated to do the things you know you need to do—you’re not alone.

In this episode, I’m sharing one of the biggest mindset (and strategy) shifts that helped me go from constantly falling off track to actually following through:

Forcing functions.

These are external systems, supports, or structures that make it easier to stay consistent—especially if you struggle with ADHD, low motivation, or all-or-nothing patterns.

I’ll walk you through:

What forcing functions are (and why they work)<...

In this episode, Knica discusses the challenges of maintaining health and fitness routines over the weekends. She emphasizes the importance of mindset shifts and provides practical tips for navigating weekend temptations while still enjoying life. The conversation covers the psychological aspects of weekend behavior, strategies for planning, and the significance of sustainable habits in achieving long-term health goals

If you’ve ever started tracking your food, only to burn out, spiral, or feel like a failure when you couldn’t keep up—you are not alone. In this episode, I’m breaking down how I’ve learned to track without obsessing, and what’s actually working for me and my clients when it comes to sustainable fat loss.

I’m sharing why the “perfect tracking” mindset kept me stuck for years, how my ADHD plays into it, and what I’ve shifted to finally feel more in control—without letting food take over my life.

You’ll hear:

This week I am coming at you with a bonus episode about where I'm at currently with my ADHD journey.

I promise I'll get back to my regularly scheduled health topics on Monday.

I just needed to get this out of my head and off my chest!

This week, Knica gets real about what’s been on her mind lately—from navigating a shoulder injury and life’s stressors to the unexpected challenges of becoming a mom to a teenager. She opens up about letting some of her healthy habits slip and shares what she’s doing to dial it back in, refocus, and get back to looking and feeling her best.

Join us in Busy Women Strong Habits Facebook group

Get on the Challenge That Lasts Waitlist for May

Feeling stuck or ready to throw in the towel? This quick pep talk is for the days when you feel like giving up. In this episode, I’m sharing why persistence—not perfection or even consistency—is the real key to success. If you’re tempted to quit, just remember: giving up only sets you back further from the version of you you’re becoming. Don’t stop now—you’re closer than you think.

👇 Join the community & take the next step with us:
💪 Join the Busy Women Strong Habits FB Group

🎯 Sign up for The Ch...

Ever feel like you're doing everything right—eating healthy, working out, and staying on track—yet the scale won’t budge? Or worse, you find yourself starting over again and again? If so, you’re not alone.

In this episode, I’m breaking down the three biggest mistakes women make when trying to lose fat:
🚫 No Support System – Trying to do it alone leads to frustration and burnout.
🚫 No Routine – Winging it doesn’t work. Success comes from habits and structure.
🚫 No Patience – Expecting quick results can sabotage long-term progress.

I’ll share real strategies to avoi...

Have you ever caught yourself blaming your circumstances for why you’re not where you want to be? Maybe it’s your busy schedule, your unsupportive spouse, or the fact that life just feels hard. The truth? Successful people find a way to make things happen despite their circumstances.

In this episode, we’re talking about what it really means to take accountability for your actions and focus on what you can control. You can’t change your past, the weather, or what others do—but you can control your daily choices, your mindset, and your effort.

I’m s...

Workouts are great, but did you know most of your daily calorie burn comes from movement outside of the gym? In this short and to-the-point episode, I’m breaking down the difference between NEAT (Non-Exercise Activity Thermogenesis) and EAT (Exercise Activity Thermogenesis)—and why NEAT is the real game-changer for fat loss.

You’ll learn:
✅ Why relying on workouts alone isn’t enough for sustainable fat loss
✅ How to increase NEAT in simple, effective ways
✅ The small daily habits that make a BIG difference

If you’ve been struggling with fat loss despite training...

Have you been feeling stuck in your weight loss journey, convinced that your hormones are to blame?

While hormones can play a role, they are not the reason most women struggle to see results. In this episode, I break down the real reasons why fat loss feels slow (or nonexistent) and what you can do to actually start seeing progress.

You’ll learn:
✅ Why you might be eating more than you think (even if you feel like you're being 'good')
✅ The role of protein, strength training, and daily movement in fat loss
✅ How poor...

Are you tired of short-term challenges that leave you wondering what’s next once they’re over?

Do you struggle with consistency and find yourself starting over every few months?

If so, The Challenge That Lasts is exactly what you need!

In this episode, I’m breaking down why traditional challenges fail to create lasting results and how this membership is different.

With habit-based coaching, monthly macro adjustments, a supportive community, and gamification (hello, $200-$500 prizes!), this is the challenge that never leaves you lost once it’s over.

You’ll l...

In this episode, I’m joined by my partner coach for the 4-week challenge, Brooke, a health and fitness coach certified in hormone health and a prenatal-postnatal specialist, as well as a mom of two. We dive into real, honest conversations about managing anxiety and balancing the demands of motherhood and entrepreneurship. Brooke shares her personal strategies for coping with stress, setting boundaries, and prioritizing self-care amidst the chaos. Plus, we give you an inside look at our 4-week challenge and how it can help you build sustainable health habits.

Follow@brookewii_fiton Instagram

Have you ever felt completely overwhelmed by conflicting fitness advice? One day, you hear that cardio is bad for muscle gain, and the next, someone says you must run for fat loss. Some say tracking macros is essential, while others claim it’s obsessive. The problem? A lack of nuance.

In this episode, I dive into why understanding nuance is the key to making confident, informed decisions about your health and fitness. I’ll share how I didn’t even know the meaning of "nuance" until a few years ago when I started following a coach who opened...

In this episode, we dive into why the scale shouldn’t be your only measure of success. Frustrated by daily fluctuations or an unexpected weight increase? You’re not alone—but the scale tells just one tiny part of your story. We’ll explore the factors that impact weight, like water retention, hormones, and muscle growth, and share why focusing on non-scale victories is the key to sustainable progress. Imagine a life without the scale—how would you measure your success? Tune in to reframe your mindset, celebrate your wins, and learn why the number on the scale will never defi...

In this episode, we’re diving into the concept of finding your “norm” or default mode—a sustainable way of living where healthy habits are no longer something you turn on and off, but a natural part of your daily routine. I’ll walk you through how to make the Sustainable Seven Habits—protein, hydration, quality sleep, daily movement, limiting alcohol, self-development, and connection—your foundation for success, no matter what life throws your way.

We’ll explore why having a strong default mode is key to navigating vacations, events, or busy seasons without feeling like you’re starting over...

This week Knica answers one of the most common questions she gets at the beginning of the year... "What supplements should I get?"

She keeps it real in this episode and shares all of the supplements she takes along with what could benefit you!

If you haven't joined our 4 week challenge you can register before January 17th HERE

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This week Knica shares tips on how to use ChatGPT as a tool help you succeed in 2025.

She also covers details about her and Brooke's upcoming Fresh Start Fat Loss Challenge!

Register HERE

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Today Knica shares a few things she (and any other empathetic and honest coach) wants you to know.

If you're interested in working with me this year, apply for 1:1 Coaching HERE

Join us in the Sustainably Healthy Facebook Community for motivation, recipes, & tips

This week we talk about the reason you lack self-control and how to make it easier to follow through with your goals!

Join the Fresh Start Fat Loss Challenge Waitlist HERE

This week Knica shares her struggles and what she is doing to pull herself out of this funk.

The winter blues are real.

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Email: knicalee@sustainablyhealthy.online

This week, we dive into the importance of protein and what is most important when it comes to nutrition and what and when to eat!

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This week, we go over why doing things that scare us makes us so much stronger. Instead of identifying as someone who is anxious, start identifying as someone who is courageous!

In this episode, Knica is answering the most recent nutrition questions she's gotten lately! Tune in to learn all about when and who can benefit from specific supplementation like protein powders and electrolytes, meal timing and if you should eat past a specific time, and why I suggest working with a coach if you need macro adjustments.

Join the Sustainably Healthy Facebook Community to get your questions answered

Learn more about my 1:1 Coaching program

n this episode, we’re diving into why lifting weights is a game-changer for women’s health. From boosting metabolism and improving body composition to balancing hormones and increasing confidence, strength training offers a host of benefits. I’ll also bust common myths, explain why it’s especially crucial as we age, and share tips on how to get started – without the all-or-nothing mentality. Whether you’re new to lifting or looking to take your training to the next level, this episode will empower you to prioritize strength in your fitness routine.

Email me at knicalee...

This week Knica shares her tips on how to stay on track this holiday season and announced her upcoming free 3 day mini challenge!

Register for the Challenge HERE

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In this episode, we’re exploring why the real magic happens in the middle — in finding balance between the extremes of all or nothing. When it comes to health, fitness, and nutrition, sustainable progress isn’t about being perfect or going to the extremes; it’s about embracing a middle ground that works for you long-term.

We’ll dive into why balance is key in nutrition, exercise, and mindset, and how focusing on small, consistent habits can keep you moving forward without burnout or frustration. I’ll share practical tips to help you discover what balance looks like for you...

This week, Knica shares why the last 3 months of the year is the perfect time to start your health and fitness journey. Most people put off their health until after the holidays. Tune in to this episode to learn how to get ahead on your New Years Resolution!

You're not gonna want to miss out on this week's episode where Knica brings on a guest client who just graduated from 1:1 nutrition coaching and shares her experience with initially joining to lose weight but leaving the program with so much more.

More information on 1:1 coaching with Knica Lee

Sustainably Healthy Facebook Community

On this week's podcast episode, Knica shares 30 important lessons she's learned throughout her life and what has made her into the person she is today.

This week Knica dives into 5 unorthodox heath swaps that can benefit you more than you think!

If you enjoyed this episode, please share it with a friend or share to your IG or Facebook group and tag me!

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On this week's episode, Knica shares a message she felt was exactly what you needed to hear today. Without giving too much away, just know that this mindset shift can change everything for you...

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This week's episode is short and sweet as Knica discusses the importance of no longer identifying as the type of person who stands in the way of your own goals!!

This week Knica shares the struggles she has been going through lately and reminds us that nobody is perfect. Persistence is key!

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This week Knica talks about why the scale may fluctuate during a diet phase, reverse phase, or just in general.

She also announced her upcoming 4 week challenge!

Be one of the first to register HERE

This week Knica gets a little vulnerable with her listeners as she shares an important message she believes God needed you to hear today.

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This week Knica discusses her thoughts when it comes to women in their 40s and 50s going through perimenopause/menopause and what to focus on if it is indeed your hormones standing in the way of you losing weight and becoming Sustainably Healthy.

If you're interested in applying for my 90-Day Intensive Health and Life Coaching Program, please submit an application HERE and schedule your free Strategy Session

Are you ready for a reverse diet?

Tune in to this week's episode where Knica shares how oto implement a reverse diet. Whether you're finishing up a fat loss phase or looking to maintain your hard-earned progress, this episode will equip you with the knowledge and tools you need to transition smoothly and maintain your results.

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Do you hate tracking macros? Did it feel overwhelming or trigger a perfectionist mentality?

If so, this episode is for you.

We dive into why macro tracking gets a bad rap, and how to track the RIGHT WAY in order to achieve your fat loss goals without it triggering the all-or-nothing mentality.

Join us in the Sustainably Healthy Community

Learn about my 1:1 Nutrition Coaching program

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You voted! This week Knica talks about how to build healthy habits that last an letting go of habits that no longer serve you.

Download the Sustainable Seven Habits Guide

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This week Knica shares her thoughts on why it might be easier for men to lose weight than it is for women. She goes over what diets do to your metabolism and how to heal your metabolism from chronic dieting and stress.

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This week's episode is all about taking responsibility of our own actions. We may not always be in control of our initial thoughts, how we were raised, or our current circumstances, but we can always self reflect and take accountability of what we DO have control over.

You don't want to miss this episode

This week, Knica talks about her thoughts behind her recent post about what you are doing that is probably holding you back from achieving your health and fitness goals.

Check out my brand new guide: Seven Habits for Lasting Results

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On this episode, Knica shares tips on how she navigates social outings while prioritizing her health and fitness goals at the same time. She talks about setting boundaries with friends and family, what to eat before and during and event, and so much more!

Catch the replay of How to Avoid Summer Setbacks

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On this week's episode, Knica answers one of the most common questions she gets in her nutrition coaching business... How do I get my family to eat healthy with me?

She shares how she gets her son and husband to make healthier choices and also offers great tips to secretly add simple swaps to the meals you are currently eating to make them more nutritious.

Join us in the Sustainably Healthy Community

Give me a follow on Instagram @coach.knica.lee

Apply for 1:1 nutrition coaching <...

This week Knica shares her opinion on fear mongering and food shaming. If you have struggled with overwhelm and confusion due to everyone on the internet telling you that baby carrots are bad for you, this episode is a must listen!

Carbs are known to have a bad rap..

This week Knica talks about carbs and her thoughts on if you should be consuming them or not!

Happy Mother's Day! This week Knica shares her experiences and lessons she's learned in the past 11 years of being a mom.

Aunt Flo about to show up any day now?

This week, Knica shares her 3 biggest tips to stay on track despite the lack of energy and motivation you might feel leading up to your period.

Join us for Mentally Healthy in May in the Sustainably Healthy Community

Apply for 1:1 coaching with Knica

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This week Knica shares her answer when asked who she doesn't help in her nutrition coaching business.

Apply for 1:1 nutrition coaching HERE

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On this week's episode, Knica talks about her opinion on supplements and which supplements you should or shouldn't take!

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On this episode, Knica talks about the very popular topic going around right now, do walks count as intentional movement?

Listen to hear her thoughts on the subject!

On this week's episode, Knica talks about why self-development is one of the most important habits out of the Sustainable Seven.

She get's a little personal by talking about her recent disagreement with her husband and shares why that was a pivoting moment for her in her journey to healing her relationship with herself!

I hope this episode inspires you!

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On this week's episode of the Sustainably Healthy Podcast, Knica talks about the one thing that helps her achieve her goals faster than anything else...

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This week Knica shares the 5 things she reminds herself of when she is in a funk.

We all experience funks on our health and fitness journey. This doesn't mean you have to toss your goals out the window.

If you're currently trying to pull yourself out of a funk, this episode is for you!

Knica gets HEATED on this week's episode as she goes through the comments on a recent thread she came across on Facebook about weight loss.

On this week's episode, Knica talks about the 3 mistakes you need to avoid if you want to make significant progress on your fat loss journey.

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Tune in to this week's episode where Knica goes over circumstances when weight loss can be negatively effecting your health.

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This week Knica dives into a few important factors to consider before going into a cut or calorie deficit. Not everyone is ready for a fat loss phase. She talks about what you need to do to be mentally and physically ready!

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This week, Knica shares her recent experience with a current obstacle she is facing and how she handles circumstances that are out of her control..

How you can support the Podcast:

Share it to your Instagram story or Facebook feed and tag @coach.knica.lee

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If you are interested in 1:1 coaching please submit an application HERE

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I have talked a lot about my past and how I've achieved sustainable health, but this week I share where I'm currently at in my journey and what goals I'm working towards.

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This week, Knica talks about how being a chronic rule follower is holding you back from making significant progress on your fat loss goals.

On this episode, Knica shares her 5 biggest tips to get the most out of a challenge so you can benefit long-term instead of repeating the same cycle of relying on motivation to succeed.

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On this week's episode I share the one tip that has helped me most overcome my all-or-nothing mentality.

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This week we dive deep into why online nutrition calculators and macro tracking apps don't work long-term and the one thing no nutrition calculator takes into account!

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Download "Calculate Your Own Macros" Guide

Listen to my very first interview on the Mile 17 Podcast!

Join me on an inspiring journey as I share my story in the latest episode of the Mile 17 Podcast! From navigating the challenges of teenage motherhood to evolving into an entrepreneur on a mission to impact the lives of women grappling with the all-or-nothing mentality, we delve into the highs, lows, and pivotal moments that shaped my path.

If you're a fan of motivational and self-development podcasts, Colton's channel is a must-listen.

Discover the resilience, lessons, and triumphs that fueled my transformation and...

On this episode I go over the 5 red flags to watch out for when participating in a fitness challenge.

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This week I'm sharing a little snippet of my 7 part series in the Sustainably Healthy Community: Fat Loss, Fitness, & Nutrition Tips for Strong Women

I'm taking it back to the basics by covering the Sustainable Seven Habits to succeed on your health and fitness journey. These 7 simple habits are going to help you develop a strong foundation to succeed and not be another statistic that doesn't follow through with their New Year Resolutions.

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On this week's episode, I share my feelings about my most recent encounter with the scale.

Although it didn't read what I had expected, I am grateful to be in a place where it doesn't affect me as much as as it did in the past.

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