Krista Kruszon shares powerful insights on personal agency, the importance of making conscious choices, and how to reclaim control over your life. This episode encourages you to become the architect of your destiny and embrace small shifts for lasting change.Key Takeaways:

The importance of personal agency and responsibility

How small decisions rewire the brain and rebuild identity

Breaking patterns of learned helplessness

The power of micro-decisions and small wins

The role of intentionality in shaping your life

The significance of signing a commitment to own your life

Aligning choices with who you're becoming

The concept of the 1% daily improvement

Overcoming societal discouragement of agency

Living intentionally and creating your future

Mental Post It Notes

You are the architect of your life, not a victim.

Small decisions and micro-decisions can rewire your brain.

Breaking patterns of learned helplessness restores your agency.

Every conscious choice is a step toward reclaiming your power.

Align your decisions with your future self, not your past or others' expectations.

The 1% daily improvement leads to significant life changes.

Sign a personal ownership declaration to commit to your growth.

Choosing life is an act of rebellion against autopilot living.

Awareness and intentionality are foundational to building agency.

You have the power to write your next chapter.

Chapters

00:00 Embracing Summer's Magic

02:57 Reclaiming Your Agency

05:47 Breaking Free from Learned Helplessness

09:06 Hot Badger Tips for Empowerment

11:55 Creating Your Own Fate

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 powerful insights on personal agency, the importance of making conscious choices, and how to reclaim control over your life. This episode encourages you to become the architect of your destiny and embrace small shifts for lasting change.

Mental Post It Notes:

The importance of personal agency and responsibility

How small decisions rewire the brain and rebuild identity

Breaking patterns of learned helplessness

The power of micro-decisions and small wins

The role of intentionality in shaping your life

The significance of signing a commitment to own your life

Aligning choices with who you're becoming

The concept of the 1% daily improvement

Overcoming societal discouragement of agency

Living intentionally and creating your future

Badger Bullet Points:

You are the architect of your life, not a victim.

Small decisions and micro-decisions can rewire your brain.

Breaking patterns of learned helplessness restores your agency.

Every conscious choice is a step toward reclaiming your power.

Align your decisions with your future self, not your past or others' expectations.

The 1% daily improvement leads to significant life changes.

Sign a personal ownership declaration to commit to your growth.

Choosing life is an act of rebellion against autopilot living.

Awareness and intentionality are foundational to building agency.

You have the power to write your next chapter.

Chapters

00:00 Embracing Summer's Magic

02:57 Reclaiming Your Agency

05:47 Breaking Free from Learned Helplessness

09:06 Hot Badger Tips for Empowerment

11:55 Creating Your Own Fate

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 insights on resilience, the importance of grit, and how to bounce back from life's everyday setbacks. She emphasizes that resilience is a biological adaptation and a rebellion against mediocrity, encouraging us to keep going no matter what.Mental Post It Notes:

• Resilience as a biological adaptation
• The importance of a bounce back routine
• Creating a survival resume of past wins
• The try again rule for persistence
• Building a support circle for resilience
• Resilience as a rebellion against mediocrity
• The middle of the story as a growth phase
• Resilience is about persistence, not perfection

Badger Gems:

• Resilience rewires your brain to handle challenges better.
• A simple routine can help you bounce back faster.
• Your past wins are proof of your strength.
• Trying again is essential if it matters to you.
• Support circles are crucial for resilience.
• Resilience is a rebellion against mediocrity.
• The middle of your story is where growth happens.
• Persistence, not speed, defines resilience.

Chapters

00:00 Introduction: Embracing Summer and Authenticity

01:00 The Magic of Summer and Living Fully

01:52 Why I Took a Break from Consistent Podcasting

02:49 The Power of Movie Quotes and Childhood Courage

03:49 The Goonies Quote: Never Say Die

05:13 Resilience as a Rebellion Against Mediocrity

06:11 Everyday Grind and Small Setbacks

07:08 Resilience is Not About Being Unaffected

08:04 Resilience as a Full-Blown Act of Rebellion

09:03 The Difference Between Rest and Surrender

10:02 Resilience as a Biological Adaptation

10:59 Training Your Brain Through Challenges

11:57 Hot Badger Tip 1: The Bounce Back Blueprint

12:52 Hot Badger Tip 2: The Survival Resume

13:51 Hot Badger Tip 3: The Try Again Rule

14:49 Hot Badger Tip 4: The Support Circle

15:47 Resilience as a Community Effort

16:46 The Middle of the Story: Growth and Resilience

18:11 Resilience as a Feral Badassery

19:09 Closing: Savor Summer and Keep Moving

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 how to effectively support sedentary individuals in beginning their movement journey with compassion, practicality, and respect for their starting point. She emphasizes the importance of small, consistent wins and building trust in the body before progressing to structured training.Mental Post It Notes:

• The importance of meeting people where they are in their fitness journey
• The role of movement and confidence in starting exercise
• Strategies for beginners to build trust in their bodies
• The significance of small, repeatable wins in fitness
• Progression from basic movement to structured training

Chapters

00:00 Rethinking Fitness for Sedentary Individuals

10:16 The Importance of Starting Small

20:48 Building Confidence Through Movement

30:44 Creating a Path to Strength Training

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 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