Ready for a mindset shift that makes motivation optional and progress inevitable? We dive into the Rule of Thirds—one third amazing, one third meh, one third hard—and show how this simple lens turns frustration into fuel across fitness, nutrition, business, and motherhood. By expecting the natural cycle of highs, plateaus, and lows, you’ll stop mislabeling normal fluctuations as failure and start building consistency that lasts.

You’ll hear how clients ride the same waves—fast early wins, quiet middle weeks, then a sudden click after a long plateau—even when the scale doesn’t move. Through a clear mountain hike analogy and real coaching examples, we map out what each third looks like, why the “meh” phase is where most progress compounds, and how to survive the hard days without blowing up your routine.

You’ll leave with a three-step plan you can use today. First, name your third to cut the drama and pick the right approach. Second, adjust rather than abandon: push on great days, prioritize basics on meh days, and lower the bar on hard days without breaking the chain. Third, trust the cycle; no phase lasts forever. This is the blueprint for sustainable results, emotional maturity, and self-trust—so you can show up for your goals through every season of life.

If this message hits home, follow and share the episode with a friend who needs it. Subscribe and leave a quick review so more people can find tools that make consistency doable. Then tell us: which third are you in today?

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What if the hardest behaviors in your home are signals from a brain that needs a different kind of help? We sit down with Dr. Licata of Vital Brain Health to demystify neurofeedback.

We break down the three big reasons brains get out of balance—injury, genetics , and environment —and show how a map turns that mystery into direction. You’ll hear how neurofeedback uses precise rewards to teach the brain better rhythms while the client watches a show or plays a simple game, why 40 sessions is the minimum effective dose for lasting change, and how training daytime sensory motor rhythms supports deeper, more stable sleep at night.

If you’ve been told to “wait and see,” or you’re tired of feeling blamed for behavior you can’t explain, this conversation offers a map, a method, and hope.

Loved this conversation? Subscribe, share it with a friend who needs it, and leave a review to help others find the show. Want to explore brain mapping? Use code BREE to get $150 off an Initial Brain Map at Vital Brain Health. You can find them at www.vitalbrainhealth.com.

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Through a gentle Christ-centered guided meditation, we create a safe space for teen girls to release the burdens of social media comparison, academic pressure, and body image issues. This 15-minute practice helps young women reconnect with their breath, their worth, and their inner strength by teaching them to let go of what doesn't serve them.

• Designed specifically for teenage girls struggling with anxiety, self-worth issues, and the pressure to be perfect
• Incorporates breathing techniques to help calm the nervous system and create mental space
• Visualization exercise for naming and releasing burdens like school stress, social pressure, and negative self-talk
• Christian-focused meditation featuring Jesus as a source of unconditional love and acceptance
• Guided connection with your higher self through reflective questions
• Powerful affirmations to counter harmful societal messages about worth and appearance
• Can be adapted to non-Christian beliefs by substituting references to God/Jesus with "the universe"

Whenever you feel anxious, out of control, scattered or disconnected, you can always come back to this meditation and come back to yourself, feel your spirit, connect with your higher self and connect with God.

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In this powerful episode, what begins as an interview transforms into a vulnerable live coaching session as Brie helps Corinne Stokoe (Mint Arrow) uncover the mental blocks sabotaging her fitness journey. Through tears and revelations, they explore how to break free from the all-or-nothing mentality that keeps many women stuck.

• Understanding why tracking macros perfectly but only losing one pound feels so defeating
• The frustration of comparing your progress to others (especially men) who seem to lose weight effortlessly
• How separating your spirit from your body can heal your relationship with yourself
• Why your body might be changing even when the scale isn't moving
• The floor and ceiling goal approach that makes consistency achievable for busy moms
• Breaking free from the self-sabotage cycle by removing timeline expectations
• How traditional fitness approaches fail because they ignore personality types and behavioral patterns
• Finding your true motivation beyond fitting into old clothes

Visit www.bodybybree.com to learn more about our holistic approach to fitness that addresses mental, physical, and emotional health. Download our app to access custom workouts, meal plans, and community support designed to transform your life from the inside out.

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What happens when your confidence is shattered to its core? After experiencing severe postpartum depression and anxiety, Amanda Cahill found herself staring at photos from her son's first birthday party, unable to recognize the woman with the forced smile and joyless eyes looking back at her. This pivotal moment launched her on a journey to rediscover herself—a journey she's now sharing through her book "Redefining You."

In this powerful conversation between Bree and Amanda, Amanda reveals how fitness became her foundation not for aesthetic reasons, but to prove her mental strength. "I wanted to be that fit, happy, healthy mom," she shares, explaining how showing up for herself daily rebuilt her confidence from the inside out. Her transformative approach focuses on identity rather than arbitrary goals, helping women break free from the all-or-nothing thinking that keeps them trapped in start-over cycles every Monday or January.

Whether you're experiencing a major life transition or simply feeling disconnected from yourself, this episode offers a practical four-step framework for redefining who you are and building lasting confidence from within. As Amanda wisely puts it: "Success isn't built on flawless execution—it's built on resilience and recommitment every single day."

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How often do we chase goals that aren't truly ours? The allure of new challenges can sometimes lead us astray, pushing us towards resolutions driven by ego or external expectations. In this episode, I share my personal journey of realizing the need to align my New Year's resolutions with my core values and aspirations. Through introspection, I discovered the joy in embracing activities like tennis, which not only energized me but also helped shed burdens like perfectionism. This journey is about creating resolutions that truly reflect who we want to become, focusing on daily habits that bring balance and authenticity to our lives.

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What if you could redefine success in a way that truly fits your busy life? Join me, Bree, as we uncover the transformative "floors and ceiling goals" concept, designed especially for busy moms like you. This approach empowers you to set goals that are both achievable and aspirational, fostering consistency and confidence even amidst the chaos. By establishing a floor goal—the bare minimum you commit to on hectic days—and a ceiling goal—the ideal scenario—you can celebrate every effort, no matter how small, and break free from the all-or-nothing mindset.

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Ready to enjoy your holiday favorites without the extra pounds? Discover how you can savor every festive bite while maintaining your health goals. Join me, Bree, as I share five game-changing strategies to help you navigate the holiday season with confidence. From planning ahead and incorporating fun family activities to embracing flexibility in your schedule, I've got you covered.

Remember, a healthy, balanced lifestyle is within reach, even during the busiest time of the year!

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