All Small Actionable Habits Podcasts

In this episode John and Jolene interview Tom Naughton – Author and creator of Fat Head Movie and Fat Head Kids: Stuff About Diet and Health I Wish I Knew When I Was Your Age. If you haven’t seen this movie, it is a must! Tom is hilarious and extremely knowledgeable. Fat Head Kids: Stuff … Continue reading 038 Interview with Tom Naughton 3/2/18 →

In this episode we talk with Johanna Smith, a Certified Primal Health Coach that combines Primal with Usui Reiki energy work. We cover: What is Reiki What are Chakras Her walk with MS Referenced Video: Minding your mitochondria | Dr. Terry Wahls: https://www.youtube.com/watch?v=KLjgBLwH3Wc Actionable Takeaways: Open your mind – Google: Reiki and learn more https://terrywahls.com/about-the-wahls-protocol/ … Continue reading Usui Reiki with Primal Enlightenment →

Today we reconnect with Tracy Milam to add a daily review to his detailed goal setting process Actionable Takeaways: Continue to refine your 15 minutes planning block, Renegotiate your [internal or external] deadlines, and define your process that need improvement —————————————————– Don’t miss a Podcast: http://smallactionablehabits.com/subscribe All the Online Courses: http://courses.smallactionablehabits.com http://www.Facebook.com/SmallActionableHabits

Listen in while John and Jolene discuss how to deal with the tempations we are all presented with. They give some helpful tips on ways to overcome the temptation and give some recipes as well. Ways to help avoid those tempations -Change your relationship with food. View food as the fuel it is -Be prepared … Continue reading 039 Avoiding Temptation 2/16/18 →

In this solo episode John talks about assessing your goal and identifying practice that support. Then to focus on building consistency till it a habit. There is no rocket science here, just some planning to think about what habits will make you successful and how you can set yourself up for success. ———————————– More info on … Continue reading Support your Goals with Habits →

In this episode, John and Jolene interview the owners of Keto Chow, Chris and Miriam Bair.  They discuss how they were introduced to Keto, why Keto Chow was created, and how the business transformed from a small operation in their home to renting warehouse space.     Chris and Miriam are offering our listeners $10 … Continue reading 037 Interview with Chris and Miriam Bair Keto Chow 02/09/18 →

In this show our local Planetarium Curator (and Vice President of Programs) Renae joins us to give an overview of what to expect from the free Relax under the Stars event held the first Wednesday of every month, 12-1 pm downtown Peoria, IL She goes over: 15 minutes talking about the basics and where we are … Continue reading Relax Under the Stars [Local Event] →

Group President Tom Pellette joins the Caterpillar Podcast to talk about auto mechanics with his dad, how to win in sales and about Caterpillar’s Energy & Transportation business. Program guide: 1:30 – Tom’s upbringing in New Mexico, and working on cars with his dad 6:10 – Lessons learned in sales and marketing at Solar Turbines: … Continue reading [Re-post] Caterpillar Group President Tom Pellette: Life Lessons Under the Hood of a Car →

Today we are talking with Jesse Coomer. John reached out to Jesse as he was looking into taking his one day workshop. We review: Book: What Doesn’t Kill Us: How Freezing Water, Extreme Altitude, and Environmental Conditioning Will Renew Our Lost Evolutionary Strength How/Why Jesse found Wim Hof The basic principles What you can expect in … Continue reading Cold Expose and more via Wim Hof Method with Jesse Coomer →

In this show John passes along the idea of a Happiness Haiku. A Haiku is a form of Japanese poetry traditionally expressing a single feeling or impression – in this case Happiness. He didn’t mention it but usually a Haiku and contains three unrhymed lines of five, seven, and five syllables, respectively. Read more details at: https://en.wikipedia.org/wiki/Haiku … Continue reading Happiness Haiku →

Quick tip: Can you save some time watching videos Actionable Takeaways for YouTube: Keyboard shortcut Function Spacebar Play/Pause when the seek bar is selected. Activate a button if a button has focus. Play/Pause Media Key on keyboards Play / Pause. K Pause/Play in player. Stop Media Key on keyboards Stop. Next Track Media Key on … Continue reading Video – Tips to cut your viewing time →

In this episode you will hear John and Jolene discussing how they are dialing in their macros. They will give you some tips on how to track proactively vs re-actively. -Set specific goals -Calculate macros -Proactively track macros vs reactively track BMR = Your BMR (Basal Metabolic Rate) is an estimate of how many calories … Continue reading 036 Dial in your Macros 1.26.18 →

Tracy Milam explains his detailed goal setting process and walks us through one of his goals. His process has 3 (or 4 if you count review) steps: 1) Reflect 2) Set new Goals 3) Planning (ie Flush out the goal) 4) Review (Control Process) Actionable Takeaways: Do you have goals that doesn’t have a plan … Continue reading Detailed Goal Planning with Review →

In this solo episode John talks to himself about tracking weight in BodyPump and GRIT. He is piloting tracking his weights using this low tech Pump tracker: https://goo.gl/2DxksQ (Google Sheets) ———————————– More info on Group Fitness Max (GFM): http://www.GroupFitnessMax.com Subscribe: “Group Fitness Max” in your favorite Podcasting app (iTunes/Play) Take one of our Courses: http://courses.GroupFitnessMax.com Subscribe on … Continue reading Tracking your barbell weight in Group Fitness →

In this episode listen as John and Jolene discuss their new endeavors – A new cookbook published on Amazon and A New Year A New YOU https://smallactionablehabits.teachable.com/p/anyany Are you new to Keto? Have you started, but are struggling? Are you a veteran Ketonian? Well you are in the right place! The Ketonian Korner is hosted … Continue reading 035 A New Year A New YOU 1/12/18 →

As we grow we have been sharing the processes we use to Podcast. As people are at different points at wanted to share this is a way you can try with little to no risk. We published the details in a quick book and will be added to the course monthly. This Podcast will not … Continue reading PP01 – Introducing PhonePodcasting →

We often battle the intimidation factor at the gym. Today we talk about how you can try HITT at home to build up some confidence. The class is free so there is no reason you shouldn’t give it a try. Take the course at http://courses.GroupFitnessMax.com ———————————– More info on Group Fitness Max (GFM): http://www.GroupFitnessMax.com Subscribe: “Group … Continue reading Try our free HITT Class →

In this episode listen as John and Jolene interview Kristin Rowell a trial lawyer, marathon runner, strength trainer and ketogenic eater.  Listen in as Kristin talks about her experiences with strength training.  The method she uses may surprise you, as she lifts for 30 minutes only 2 times per week.  Kristin has worked out at … Continue reading 034 Interview with Kristin Rowell 12/29/17 →

In this episode you will hear us talk about 2 weeks of meals that are our go-to easiest meals to make. You can get a draft of them in cookbook form by going to the show note notes. Actionable Takeaways: – Download a copy at http://cookbook.ketoniankorner.com – Pick a few meals and add them to … Continue reading 033 2 Weeks Keto Cookbook 12/22/17 →

Listen in while John and Jolene interview Keith. Keith wasn’t one that struggled with his weight or food addiction. On the surface he appeared healthy, it wasn’t until he went for a new position within the military that he discovered he was type 2 diabetic. ~ Don’t assume you are healthy because you don’t “look” … Continue reading 032 Interview with Keith Albaugh 12/8/17 →