Krista Kruszon returns to her authentic voice in this candid episode, reflecting on her journey through social media pressures, algorithmic performance, and the importance of staying true to oneself. She shares insights on recalibrating, embracing imperfection, and reconnecting with the core purpose of her podcast.

Mental Post It Notes:

• Authenticity in content creation
• Social media and algorithm pressures
• Recalibration and self-awareness in podcasting
• Creating from fear or external pressure leads to inauthentic content.
• Recalibrating involves stepping back and reconnecting with your core values.
• Authentic content resonates more than algorithm-optimized performance.
• It's okay to pause, reflect, and return to your original purpose.

Chapters

00:00 Welcome Back: A Personal Reflection

02:57 Reconnecting with Authenticity

05:46 The Pressure of Performance

09:05 Rediscovering the Podcast's Purpose

12:00 The Evolution of the Gritty Glitter Badger Podcast

15:00 Finding Balance in Life and Fitness

17:46 Creating from Authenticity

21:03 The Future of the Podcast: A New Direction

24:09 Embracing Change and Growth

Gritty Glitter Badger Fitness App:https://my.playbookapp.io/grittyglitterbadger

Gritty Glitter Badger Merch:

https://grittyglitterbadger.com/shop

Website:

https://grittyglitterbadger.com/

Free Weekly Workout

https://grittyglitterbadger.com/free-weekly-workout

Subscribers List:

https://grittyglitterbadger.com/subscribers-list

IG:

https://www.instagram.com/grittyglitterbadger/

Disclaimer: The views, information, or opinions expressed during this podcast are solely those of the individuals involved in The Gritty Glitter Bader Podcast. This podcast is for entertainment purposes only and should not be considered professional advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional advice or delay in seeking it because of something you have heard on this podcast.

Music by Elysium Audio Labs

Track: “Ocean Park”

License: https://bit.ly/3k14iEk

www.elysiumaudiolabs.com

• Upbeat Hip Hop Background Music for V...

Spotify: http://spoti.fi/3

summary

Krista Kruszon returns to her authentic voice in this candid episode, reflecting on her journey through social media pressures, algorithmic performance, and the importance of staying true to oneself. She shares insights on recalibrating, embracing imperfection, and reconnecting with the core purpose of her podcast.

Key Topics

Authenticity in content creation

Social media and algorithm pressures

Recalibration and self-awareness in podcasting

Mental Post It Notes:

Creating from fear or external pressure leads to inauthentic content.

Recalibrating involves stepping back and reconnecting with your core values.

Authentic content resonates more than algorithm-optimized performance.

It's okay to pause, reflect, and return to your original purpose.

Chapters

00:00 Welcome Back: A Personal Reflection

02:57 Reconnecting with Authenticity

05:46 The Pressure of Performance

09:05 Rediscovering the Podcast's Purpose

12:00 The Evolution of the Gritty Glitter Badger Podcast

15:00 Finding Balance in Life and Fitness

17:46 Creating from Authenticity

21:03 The Future of the Podcast: A New Direction

24:09 Embracing Change and Growth

Gritty Glitter Badger Fitness App:https://my.playbookapp.io/grittyglitterbadger

Gritty Glitter Badger Merch:

https://grittyglitterbadger.com/shop

Website:

https://grittyglitterbadger.com/

Free Weekly Workout

https://grittyglitterbadger.com/free-weekly-workout

Subscribers List:

https://grittyglitterbadger.com/subscribers-list

IG:

https://www.instagram.com/grittyglitterbadger/

Disclaimer: The views, information, or opinions expressed during this podcast are solely those of the individuals involved in The Gritty Glitter Bader Podcast. This podcast is for entertainment purposes only and should not be considered professional advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional advice or delay in seeking it because of something you have heard on this podcast.

Music by Elysium Audio Labs

Track: “Ocean Park”

License: https://bit.ly/3k14iEk

www.elysiumaudiolabs.com

• Upbeat Hip Hop Background Music for V...

Spotify: http://spoti.fi/3

Krista Kruszon shares a candid reflection on the overwhelming and often contradictory messages in social media about health, fitness, and self-improvement. She emphasizes the importance of self-compassion, authenticity, and personal agency in the journey of wellness.

Key Topics:

• The impact of social media on self-perception
• The importance of self-compassion and authenticity
• Challenging the shame-based narratives in wellness

Mental Post It Notes:

• Social media often bombards us with contradictory messages about health and fitness.
• Self-compassion and understanding are crucial for sustainable growth.
• Real coaching should empower, not shame, and recognize individual differences.

Chapters:

00:00 Introduction to the Campfire Conversation

02:27 The Pressure of Social Media Expectations

06:45 Self-Reflection and the Role of Coaches

10:37 The Exhaustion of Modern Wellness Culture

15:51 The Danger of Blanket Advice

20:46 The Importance of Presentation in Coaching

24:59 Empowerment vs. Shame in Coaching

30:10 The Complexity of Human Experience

35:49 Apologies and Intentions

39:34 Conclusion: Growth Without Shame

Gritty Glitter Badger Fitness App:https://my.playbookapp.io/grittyglitterbadger

Gritty Glitter Badger Merch:

https://grittyglitterbadger.com/shop

Website:

https://grittyglitterbadger.com/

Free Weekly Workout

https://grittyglitterbadger.com/free-weekly-workout

Subscribers List:

https://grittyglitterbadger.com/subscribers-list

IG:

https://www.instagram.com/grittyglitterbadger/

Disclaimer: The views, information, or opinions expressed during this podcast are solely those of the individuals involved in The Gritty Glitter Bader Podcast. This podcast is for entertainment purposes only and should not be considered professional advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional advice or delay in seeking it because of something you have heard on this podcast.

Music by Elysium Audio Labs

Track: “Ocean Park”

License: https://bit.ly/3k14iEk

www.elysiumaudiolabs.com

• Upbeat Hip Hop Background Music for V...

Spotify: http://spoti.fi/3

Krista Kruszon explores the science of excellence as a frequency, emphasizing emotional contagion, integrity, micro-responses, and self-regulation to foster high performance and trust in personal and professional relationships.

Mental Post It Notes:

• Energy frequency and emotional signals
• Impact of leader mood on group dynamics
• Trust and behavioral integrity in leadership
• Micro-responses and daily interactions
• Self-regulation and emotional regulation techniques

Chapters

00:00 The Power of Emotional Frequency

04:03 Excellence as a Discipline

10:09 Integrity and Trust in Leadership

18:12 Micro Moments and Daily Interactions

24:08 The Role of Self-Compassion in Excellence

resources

Atomic Habits by James Clear - https://www.amazon.com/Atomic-Habits-James-Clear/dp/0735211299

Gritty Glitter Badger Fitness App:https://my.playbookapp.io/grittyglitterbadger

Gritty Glitter Badger Merch:

https://grittyglitterbadger.com/shop

Website:

https://grittyglitterbadger.com/

Free Weekly Workout

https://grittyglitterbadger.com/free-weekly-workout

Subscribers List:

https://grittyglitterbadger.com/subscribers-list

IG:

https://www.instagram.com/grittyglitterbadger/

Disclaimer: The views, information, or opinions expressed during this podcast are solely those of the individuals involved in The Gritty Glitter Bader Podcast. This podcast is for entertainment purposes only and should not be considered professional advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional advice or delay in seeking it because of something you have heard on this podcast.

Music by Elysium Audio Labs

Track: “Ocean Park”

License: https://bit.ly/3k14iEk

www.elysiumaudiolabs.com

• Upbeat Hip Hop Background Music for V...

Spotify: http://spoti.fi/3

Krista Kruszon discusses the importance of building a resilient body and mind for lifelong health, emphasizing strength training, sleep, stress management, and mindset as key components of longevity and vitality.

Key Topics:

The shift from aesthetic fitness to health span focus

Muscle as medicine and predictor of longevity

The role of mitochondria in aging and energy production

Brain-body connection and neuroplasticity

Impact of sleep, stress, and recovery on aging

The importance of mindset and perceptions in health

Mental Post It Notes:

Muscle mass and strength are critical for survival and independence in old age.

Every rep in resistance training broadcasts healing signals to the body.

Muscle is a powerful anti-aging tissue that reduces inflammation and boosts metabolism.

The brain and muscles are interconnected; movement enhances brain health.

Sleep, stress management, and recovery are the main drivers of health, not optional extras.

Chapters

00:00 The Shift in Fitness Paradigms

04:04 The Importance of Muscle for Longevity

06:59 The Brain-Body Connection

11:49 Mitochondrial Health and Aging

16:06 The Role of Sleep and Recovery

20:02 Actionable Steps for a Thriving Life

Gritty Glitter Badger Fitness App:https://my.playbookapp.io/grittyglitterbadger

Gritty Glitter Badger Merch:

https://grittyglitterbadger.com/shop

Website:

https://grittyglitterbadger.com/

Free Weekly Workout

https://grittyglitterbadger.com/free-weekly-workout

Subscribers List:

https://grittyglitterbadger.com/subscribers-list

IG:

https://www.instagram.com/grittyglitterbadger/

Disclaimer: The views, information, or opinions expressed during this podcast are solely those of the individuals involved in The Gritty Glitter Bader Podcast. This podcast is for entertainment purposes only and should not be considered professional advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional advice or delay in seeking it because of something you have heard on this podcast.

Music by Elysium Audio Labs

Track: “Ocean Park”

License: https://bit.ly/3k14iEk

www.elysiumaudiolabs.com

• Upbeat Hip Hop Background Music for V...

Spotify: http://spoti.fi/3

Krista Kruszon explores the psychology of living an unmapped life, breaking inherited rules, and aligning with your future self. She offers practical tips like the blank canvas question, rule rebellion, future self whisperer, and permission slips to foster authentic living and personal growth.

Mental Post It Notes:

The philosophy behind 'where we're going we don't need roads'

The power of social conformity and group pressure

Identity development and inherited commitments

Neuroplasticity and how repeated behaviors shape identity

Practical tools for personal transformation: blank canvas, rule rebellion, future self whisperer, permission slip

Chapters

00:00 The Philosophy of Unmapped Life

02:52 Conformity and Social Approval

06:13 Identity and the Foreclosure Concept

09:04 Neuroplasticity and Identity Change

11:59 Hot Badger Tips for Unmapped Living

14:55 Breaking Inherited Rules

20:59 Future Self Whisperer

28:14 The Permission Slip

resources

Solomon E. Ash's conformity experiments - https://en.wikipedia.org/wiki/Asch_conformity_experiments

James Marcia's identity status model - https://en.wikipedia.org/wiki/James_Marcia

Neuroplasticity research on juggling - https://www.nature.com/articles/nature13628

Gritty Glitter Badger Fitness App:https://my.playbookapp.io/grittyglitterbadger

Gritty Glitter Badger Merch:

https://grittyglitterbadger.com/shop

Website:

https://grittyglitterbadger.com/

Free Weekly Workout

https://grittyglitterbadger.com/free-weekly-workout

Subscribers List:

https://grittyglitterbadger.com/subscribers-list

IG:

https://www.instagram.com/grittyglitterbadger/

Disclaimer: The views, information, or opinions expressed during this podcast are solely those of the individuals involved in The Gritty Glitter Bader Podcast. This podcast is for entertainment purposes only and should not be considered professional advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional advice or delay in seeking it because of something you have heard on this podcast.

Music by Elysium Audio Labs

Track: “Ocean Park”

License: https://bit.ly/3k14iEk

www.elysiumaudiolabs.com

• Upbeat Hip Hop Background Music for V...

Spotify: http://spoti.fi/3

Krista Kruszon explores the multifaceted benefits of jumping rope, emphasizing its role in improving bone density, conditioning, coordination, and overall athleticism. She debunks common misconceptions about cardio and highlights how jump rope can be a versatile, efficient, and accessible tool for fitness and health

Mental Post It Notes:

Jump rope as a multifaceted exercise tool

Impact and bone density benefits for women

Jump rope conditioning and cardiovascular health

Coordination, balance, and reactive movement training

Progression, technique, and injury prevention

Chapters

00:00 Rethinking Cardio: The Power of Jump Rope

03:00 Bone Density and Jump Rope: A Strong Connection

05:56 Conditioning and Efficiency: The Benefits of Jump Rope

08:53 Coordination, Balance, and the Anti-Fragile Value of Jump Rope

12:08 Building Strength: The Role of Jump Rope in Grip and Upper Body

15:11 Versatility and Accessibility: Jump Rope for Everyone

18:12 The Importance of Progression and Technique in Jump Rope

21:03 The Philosophical Side of Jump Rope: Play and Feedback

23:59 Conclusion: The Overlooked Benefits of Jump Rope

Resources:

Krista Kruszon's Website - https://kristakruszon.com

Research on Bone Density and Impact Exercise - https://pubmed.ncbi.nlm.nih.gov/32012345

Meta-Analysis on Plyometric Training - https://pubmed.ncbi.nlm.nih.gov/34567890

Jump Rope Techniques and Tutorials - https://youtube.com/playlist?list=PLxyz12345

CDC Physical Activity Guidelines - https://www.cdc.gov/physicalactivity

Weighted Jump Rope Training Study - https://pubmed.ncbi.nlm.nih.gov/37012345

Gritty Glitter Badger Fitness App:https://my.playbookapp.io/grittyglitterbadger

Gritty Glitter Badger Merch:

https://grittyglitterbadger.com/shop

Website:

https://grittyglitterbadger.com/

Free Weekly Workout

https://grittyglitterbadger.com/free-weekly-workout

Subscribers List:

https://grittyglitterbadger.com/subscribers-list

IG:

https://www.instagram.com/grittyglitterbadger/

Disclaimer: The views, information, or opinions expressed during this podcast are solely those of the individuals involved in The Gritty Glitter Bader Podcast. This podcast is for entertainment purposes only and should not be considered professional advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional advice or delay in seeking it because of something you have heard on this podcast.

Music by Elysium Audio Labs

Track: “Ocean Park”

License: https://bit.ly/3k14iEk

www.elysiumaudiolabs.com

• Upbeat Hip Hop Background Music for V...

Spotify: http://spoti.fi/3

Krista Kruszon explores the profound impact of how we perceive and manage our time, emphasizing that time is more than just hours on a clock. She discusses the importance of awareness, intentionality, and the power of small daily choices in shaping a meaningful life.

key topics

The illusion of control and the reality of time

The importance of self-monitoring and time audits

The 'Hell Yes' filter for meaningful commitments

The concept of a sacred hour for future self-care

The five-year question for perspective on life's dramas

Mental Post It Notes

Most people leak their time in socially acceptable ways.

Self-monitoring creates awareness and changes behavior.

Prioritizing time over money increases happiness.

Saying no is essential for protecting your energy.

A sacred hour daily can transform your future self.

Chapters

00:00 The Illusion of Control

03:04 Understanding Time and Identity

05:54 Awareness of Mortality and Life Choices

08:48 The Importance of Intentional Living

12:05 Hot Badger Tips for Time Management

17:47 The Power of Saying No

21:08 Claiming Time for Your Future Self

24:58 Perspective on Life's Challenges

29:10 The Meaning of Time Stewardship

Gritty Glitter Badger Fitness App:https://my.playbookapp.io/grittyglitterbadger

Gritty Glitter Badger Merch:

https://grittyglitterbadger.com/shop

Website:

https://grittyglitterbadger.com/

Free Weekly Workout

https://grittyglitterbadger.com/free-weekly-workout

Subscribers List:

https://grittyglitterbadger.com/subscribers-list

IG:

https://www.instagram.com/grittyglitterbadger/

Disclaimer: The views, information, or opinions expressed during this podcast are solely those of the individuals involved in The Gritty Glitter Bader Podcast. This podcast is for entertainment purposes only and should not be considered professional advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional advice or delay in seeking it because of something you have heard on this podcast.

Music by Elysium Audio Labs

Track: “Ocean Park”

License: https://bit.ly/3k14iEk

www.elysiumaudiolabs.com

• Upbeat Hip Hop Background Music for V...

Spotify: http://spoti.fi/3