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 listen!
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 letting hormones write the script
Real talk on catching the “I am…” statements that keep you stuck
The simple shift from “I am ___” to “I’m working on becoming…”
Tiny actions that create evidence → evidence builds belief → belief becomes identity
You’re the narrator. Change the story, change the results. Hit play.
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 parallels between lifting and sustainable health.
Key lessons covered in this episode:
Patience pays off — True progress takes time. Rushing only leads to burnout or injury, in lifting and in life.
Technique over force — Sometimes, slowing down and focusing on form gets you farther than muscling through.
Failure is feedback — Every failed lift (or setback) is an opportunity to learn and refine your approach.
You can love something and still struggle with it — Growth often comes from the things that challenge us most.
Knica also opens up about how weightlifting has helped her manage stress, protect her hormones during her fertility journey, and reconnect with her love for movement in a more intentional, sustainable way.
Before wrapping up, she invites listeners to join The Challenge That Lasts — her monthly group coaching program built around sustainable habits, community, and accountability, especially during the busy holiday season.
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 my hair 😂), and how I’m learning to catch myself in the moment and take messy action anyway.
You’ll hear:
💭 Why overthinking is really about control and fear
🧩 How it shows up in everyday life (in sneaky ways you might not realize)
🔥 Simple mindset shifts to start doing things even when your brain tells you not to
💬 And a reminder that even if you make the “wrong” choice, you still learn and move forward
This episode is your sign to stop waiting for the perfect moment — it’s never coming. Take the step. Do it anyways.
If this episode hits home for you, message me on Instagram @coach.knica.lee or leave a quick review — it means the world to me knowing you’re listening.
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 learning to live in the “grey” has given me more peace and freedom and how you can start noticing those little middle-ground wins in your own life.
If you’ve ever felt trapped in perfectionism, failure cycles, or pressure to do it all, this one’s for you.
Join us in The Challenge That Lasts
Follow me on Instagram
Join our FREE Busy Women Strong Habits Community
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 workouts to nutrition — and why the most sustainable path is the one that actually fits YOU.
If you’ve been beating yourself up for not following someone else’s blueprint, this episode will remind you that you don’t have to fit into a box. You get to create your own rules, your own process, and your own version of success.
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, relationships, and even in our communities—are usually found in the gray. Just like in your health journey, it’s not all-or-nothing, but about creating space in the middle.
If you’ve been feeling the weight of the world, questioning what it means to live with hope, faith, and understanding, this short and raw episode is for you. My prayer is that it leaves you with an open mind, a softer heart, and a reminder that there are good people in this world—including you.
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 through the holidays, even when motivation dips
Motivation is great, but it’s temporary. Systems and habits are what keep you consistent long-term. Tune in and let’s set you up for success this fall.
Join us in The Challenge That Lasts
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 on yourself.
Why relying on motivation never works long-term.
How to set up forcing functions (like deadlines, accountability, and structure) so showing up isn’t optional.
Simple hacks like grocery pickup, alarms, and even gamifying habits to make progress fun.
Why discipline grows naturally once you stop trying to play the hardest version of the game.
If you’ve been overwhelmed or frustrated with your lack of consistency, this episode will give you the practical tools to finally stick with your habits and actually enjoy the process.
Check out the Brick device I mentioned on this episode
Join us in The Challenge That Lasts
Follow me:
Instagram- @coach.knica.lee
Facebook community- Busy Women Strong Habits
TikTok- @knica_lee
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 the balance between using competition as motivation without letting it define me.
If you’ve ever wondered:
Is competition good for me, or is it holding me back?
How do I stop comparison from killing my confidence?
What’s the difference between healthy competition and unhealthy pressure?
…this episode is for you.
👉 Tune in, and let’s talk about how to compete in a way that sharpens you instead of tearing you down.
Join us in the Busy Women Strong Habits FB group for a chance to win a free month of TCTL
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 physical health. If you’ve ever been confused by conflicting health advice online, this episode will help you sort the facts from the fluff — and maybe surprise you along the way.
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" advice is often too blunt and unhelpful, and I’ll offer some more empathetic and practical advice. Plus, I’ll share a real-life example of a client who was doing everything right but still not seeing results—until we discovered an underlying issue. Tune in for a more compassionate look at weight loss and how to approach it in a sustainable way.
Let me know what you think and share it with a friend who might benefit from a more realistic, holistic view of fat loss. And if you’re feeling generous, I’d love for you to leave a rating or review!
Follow me on Instagram: @coach.knica.lee
Email me at knicalee@sustainablyhealthy.online
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 ability to follow through
Make choices that align with your goals
AND actually celebrate the small wins (yes, they count)
You don’t have to be perfect. You just need reps.
Plus, I share a little update on our new 2:1 coaching program Fueled & Focused and a potential idea for a podcast community — would love your feedback on both!
Connect with me:
Follow on Instagram- @coach.knica.lee
Email me at knicalee@sustainablyhealthy.online
Join our combined FB group Busy Women Strong Habits
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 inspired this entire episode: just because it wasn’t modeled for you doesn’t mean you can’t be the one to change it.
Whether you’re a parent or not, this episode is for the women who are becoming the “healthy one” in their families... for the first time ever. I share stats on generational health patterns, why it is harder when you weren’t raised with healthy habits, and why that makes your journey even more meaningful.
This one’s raw, honest, and hopefully the reminder you need that your past doesn’t determine your future. The cycle can end with you.. and that’s something to be proud of.
🧠 Topics in this episode:
• Breaking generational cycles of unhealthy habits
• Growing up with trauma and carving a new path
• Why it's harder—but not impossible—to prioritize health when it wasn't modeled
• What I learned in therapy this week
• Stats on intergenerational obesity and how to flip the script
• Encouragement for the “first ones” doing it differently
👇 If this episode resonated, please share it with someone who needs to hear this. And let me know if you'd be interested in a private podcast listener Facebook community—I want to hear from you
Email me: knicalee@sustainablyhealthy.online
Connect on Instagram: @coach.knica.lee
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 food”
And why “I’ll see how I feel” isn’t a solid game plan
If you’ve been struggling with follow-through, indecision, or just feeling stuck in the middle, this episode will give you the mindset shift you didn’t know you needed.
Oh — and The Challenge That Lasts is still open for registration until July 27th! 50% of all July memberships are being donated to support Texas flood victims
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 Quality
Limiting Buffers (not just alcohol!)
Self-Development
Connection + Support
Plus, I share details on how we’re donating 50% of all July memberships to support victims of the Texas floods—and how you can join us in the August round of The Challenge That Lasts.
👉 Join The Challenge That Lasts
🎧 Listen + tag me on Instagram @coach.knica.lee
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 helping me discover who I am without the masks
Why I’m stepping away from overtraining — and how CrossFit is both a stress-reliever and a stressor
Real talk on mindful eating, food tracking, and the all-or-nothing mindset
This episode is messy, real, and full of reflection. No structure, no script, just me talking through life, healing, and learning how to be unapologetically myself again.
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 remember that.
I also share an idea I’ve been sitting on… a self-paced course called Enough — designed to help you rebuild your self-worth, let go of external validation, and feel confident in your skin right now.
If you've ever thought:
"I'll finally feel confident when I lose the weight…"
This one's for you.
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 “magic number” helped her heal her relationship with food, her body, and her family.
Whether you’re frustrated by slow results or stuck chasing a goal that isn’t making you happy, this episode is your reminder that sustainable success comes from habit-based goals, not perfection—and that you are worthy, no matter what the scale says.