In this eye-opening episode, Alex dives into the truth behind phone addiction — why it’s not the stress relief we think it is and how it’s quietly draining your energy, focus, and happiness.We explore:The psychological science behind phone addiction and dopamine loopsHow constant scrolling impacts your mental health, productivity, and self-worthWhy your phone might be numbing, not helping, your stressSubtle signs you're more addicted than you thinkTangible steps to break the habit and build a healthier relationship with your phoneDaily swaps and rituals to reconnect with real joy, rest, and presenceThis episode isn’t about shame it’s about awareness and empowerment. If you’ve ever said “I just need a break” but find yourself reaching for your phone out of habit, this one's for you.------Click Here to Apply for 1:1 Coaching with LWA CoachingClick Here to Download LWA's Free Transformation BlueprintSave 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300Click Here to Purchase the Unposed Unbothered Journal!
Q&A episode!Alex answers your most asked fitness questions — the ones that hit deep and affect your journey on every level.We’re talking about:How to stay consistent when you’re not seeing immediate resultsLetting go of the obsession with progress and learning to trust the processBreaking the binge-restrict cycle, especially on weekendsWhether or not you should be training to failure every setShould you even cycle sync?What to do when the people around you aren’t supportive of your fitness goalsThis episode is for the person who's been doing the work but still feels stuck, discouraged, or misunderstood. You're not alone, and these answers are here to help you refocus, reset, and move forward with clarity and confidence.------Click Here to Apply for 1:1 Coaching with LWA CoachingClick Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300Click Here to Purchase the Unposed Unbothered Journal!
Today, we're talking about taking accountability for our happiness and emotions. Happiness is not something to be outsourced to external factors like relationships or jobs. Instead, it requires self-awareness, responsibility, and proactive steps to reclaim joy. The conversation explores the difference between an internal and external locus of control, the significance of acknowledging emotions, and practical micro actions that can lead to a more fulfilling life.Chapters00:00 The Pursuit of Happiness02:58 Taking Accountability for Our Emotions05:39 Understanding Internal vs External Locus of Control08:22 Micro Actions for Happiness11:11 Reclaiming Joy and Responsibility------Click Here to Purchase the Unposed Unbothered Journal!Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" fromBuffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bcClick Here to Apply for 1:1 Coaching with LWA Coaching
In this episode, we challenge one of the most common personal growth myths — that change only happens after a wake-up call or rock-bottom moment. If you’ve ever waited to feel “ready” or told yourself you’d start Monday, this episode is for you.Alex unpacks what discipline really means — not punishment or perfectionism, but deep, radical self-respect. Through relatable mindset shifts, analogies, and actionable takeaways, you’ll learn how to build trust with yourself, follow through on small commitments, and stop waiting for life to fall apart before making a change.-------Chapters00:00 Understanding Discipline: A Misunderstood Concept02:59 The Wake-Up Call Trap: Why We Wait for Change06:04 Building Self-Trust Through Discipline09:08 The Importance of Consistency and Identity12:18 Practical Steps to Cultivate Discipline15:19 Choosing Discipline Over Motivation------Click Here to Purchase the Unposed Unbothered Journal!Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" fromBuffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bcClick Here to Apply for 1:1 Coaching with LWA Coaching
In this episode of Born to Thrive, Alex Allen dives into the world of "SkinnyTok" — the TikTok trend centered around extreme thinness and rapid weight loss. She unpacks the difference between overrated advice that can harm your physical and mental health, and the underrated strategies that actually lead to sustainable change. With a focus on mental health, body positivity, and community, Alex reminds y'all that fitness journeys should be rooted in strength, balance, and self-kindness, not punishment or toxic mantras.------00:00 — Introduction to Skinny Talk01:48 — Overrated Weight Loss Advice07:51 — Underrated Strategies for Health12:38 — Mental Health and Body Positivity16:49 — Conclusion and Community Support--------Apply for 1:1 Coaching with LWA CoachingDownload the Free Transformation BlueprintSave 10% at Buffbunny with "alex"
In this episode, Alex opens up about the real, sustainable changes she made over the course of four months—not just to lose weight, but to completely shift her mindset and relationship with fitness. She dives deep into the why behind the transformation, breaking free from yo-yo dieting and focusing instead on building strength, consistency, and self-respect.------00:00 – Introduction to Transformation Journey03:12 – Shifting Focus from Aesthetics to Strength06:04 – Consistency Over Complexity in Fitness08:54 – The Importance of Sleep and Recovery12:05 – Nutrition: Fueling the Body Effectively14:47 – Building Self-Respect and Trust in the Process17:55 – Embracing Simplicity in Wellness------------Click Here to Purchase the Unposed Unbothered Journal!Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" fromBuffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300Click Here to Apply for 1:1 Coaching with LWA Coaching
In this episode, Alex explores the concept of living for yourself, rather than seeking constant validation from others. She shares personal reflections on how the need for approval can slowly chip away at your authenticity and prevent you from living a life that feels true to you.Throughout the episode, Alex offers practical tips and mindset shifts to help you break free from external validation, build internal self-trust, and redefine success on your own terms. She emphasizes the importance of setting boundaries, practicing self-approval, and embracing authenticity—even when it feels uncomfortable.If you’ve ever felt like you’re living for others’ opinions, this episode is your reminder that you are the only person you need to prove anything to—and that’s more than enough.-------Chapters00:00 Introduction and Personal Reflections02:47 The Need for Approval and Its Impact06:02 Breaking Free from External Validation09:14 Defining Success on Your Own Terms12:07 Building Internal Validation and Setting Boundaries14:57 Embracing Authenticity and Self-Expression17:50 Living for Yourself, Not for Others20:58 Conclusion and Call to Action--------------Click Here to Purchase the Unposed Unbothered Journal!Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" fromBuffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bcClick Here to Apply for 1:1 Coaching with LWA Coaching
In Loving Memory of Chris O'Donnell: Lessons on Fitness, Mental Health, and Compassion We're revisiting my very first podcast interview with the late Chris O'Donnell, a passionate fitness enthusiast and mental health advocate. Chris was one of the most supportive, loving, and encouraging people I've ever known, and his wisdom and warmth continue to inspire. Together, we discuss Chris’s transformative journey with fitness and its therapeutic role in managing mental health and overcoming addiction. Chris shares candid insights about the stigma surrounding eating disorders, the importance of community in recovery, and the power of self-awareness in fostering a healthy relationship with food and fitness. Alex and Chris explore the challenges of navigating social media’s influence on self-image, the value of small wins in combating depression, and the importance of cultivating self-love and accountability. Chris’s lessons remind us of the strength found in connection, compassion, and joy in the everyday. This episode serves as a tribute to Chris’s legacy, offering timeless lessons to inspire growth, resilience, and kindness. For anyone listening or reading this - I'm so happy you're here 💙
In this episode of "Born to Thrive," we dive into how LWA Coaching's 3-Step Surviving to Thriving Method actually helps people stop yo-yo dieting and gets real results. There is no gatekeeping and this episode goes through all three phases so that you can do it own your own in 2024. (1:20) Alex's Yo-Yo Diet Journey (3:00) Surviving to Thriving (5:40) Earn the Right to Diet (17:40) Do the Boring Work (21:30) Time to Thrive (29:00) Recap ------------------------------Click Here to Apply for 1:1 Coaching with LWA Coaching Click Here to Purchase the Unposed Unbothered Journal!Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc
In this inspiring episode of Born to Thrive, Alex Allen sits down with the incredible Flabuloslo to discuss her transformative health journey. Together, they explore: The shift from focusing solely on weight loss to embracing overall health and well-being. The complexities of food relationships and the importance of understanding nutrition. How mindset and discipline play pivotal roles in overcoming challenges and staying consistent. The societal pressures of New Year's resolutions, and why growth should be an ongoing journey rather than a seasonal goal. Alex and Lo reflect on the all-or-nothing mentality that often accompanies goal setting, the significance of setting personal boundaries and navigating emotional regulation. They share insights on embracing vulnerability, the power of community support during grief, and the importance of authenticity in building a thriving life. Key Highlights: [02:52] Shifting focus from weight loss to overall health. [08:54] The role of mindset in achieving health goals. [17:58] Why discipline matters more than motivation. [33:48] Breaking free from the all-or-nothing mentality. [39:32] How failure can lead to personal growth. [46:44] Vulnerability and its impact on relationships. [51:34] Finding strength in community during tough times. Whether you're navigating your own health journey, setting goals for the New Year, or simply looking for inspiration, this episode is packed with practical advice and heartfelt wisdom. Find Flabuloslo Online: Instagram: @flabulouslo Connect with Alex Allen: Instagram: @alexallen ------ Click Here to Purchase the Unposed Unbothered Journal! Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300 Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc Click Here to Apply for 1:1 Coaching with LWA Coaching
I'm so happy you're here. Summary In this episode, Alex discusses the challenges and lessons learned from yo-yo dieting, sharing personal experiences and insights on body image, food relationships, and mental health. The conversation emphasizes the importance of self-worth beyond weight, the impact of restrictive eating, and the need for sustainable habits. Alex encourages listeners to adopt a mindset focused on self-compassion and to learn from past experiences without judgment, ultimately aiming to break free from the cycle of yo-yo dieting. ------ Chapters 00:00 Introduction to Yo-Yo Dieting 05:48 Lessons Learned from Yo-Yo Dieting 11:34 Understanding Food Relationships 21:02 Sustainable Habits vs. Quick Fixes 30:49 Reflection and Moving Forward ------ Click Here to Purchase the Unposed Unbothered Journal! Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300 Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc Click Here to Apply for 1:1 Coaching with LWA Coaching
Lets talk 'food noise'—the constant chatter about food that many people experience. Alex explores the underlying causes of food noise, including hunger, under eating, cravings, and emotional eating. Alex emphasizes the importance of understanding these issues to break the cycle of frustrating eating habits and develop a healthier relationship with food. We discuss how to manage cravings, the significance of moderation, and the need for emotional regulation.
In this solo episode of Born to Thrive, Alex dives deep into the interplay between the menstrual cycle, health, and fitness, addressing a wide array of listener questions. Throughout the episode, Alex guides listeners through the four phases of the menstrual cycle—menstrual, follicular, ovulatory, and luteal—and explains how each phase impacts energy levels, workouts, and nutrition needs. Key topics include how to tailor workouts based on hormonal fluctuations, managing cravings and hunger around menstruation, and understanding fatigue and sleep patterns linked to different stages of the cycle. Alex debunks myths around cycle syncing, highlights the importance of tracking one's cycle, and provides actionable insights for working with—not against—hormonal changes. With her signature blend of expertise and empathy, Alex emphasizes the value of listening to one's body, creating flexibility in fitness routines, and making nutrition choices that align with individual needs. The episode encourages women to prioritize their quality of life and deepen self-awareness, making space for rest, strength, and resilience as they thrive. Chapters 00:00 Introduction to Menstrual Cycle and Fitness Q&A 05:56 Cycle Syncing: Myths and Realities 12:02 Cravings and Hunger During the Menstrual Cycle 17:50 Tracking Your Cycle for Better Training 23:57 Managing Hormonal Imbalances and Quality of Life 30:04 Final Thoughts and Encouragement ------ Click Here to Purchase the Unposed Unbothered Journal! Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300 Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc Click Here to Apply for 1:1 Coaching with LWA Coaching
In this empowering solo episode, Alex dives into the foundation of self-worth, self-love, and self-respect and why they are essential to living a fulfilling life. This episode isn’t just about theory; it’s packed with actionable steps, reflective questions, and personal insights to help listeners begin strengthening their relationship with themselves. From breaking down what these concepts really mean to providing clear, practical exercises, Alex guides listeners on a journey toward deeper self-acceptance and resilience. ------ Click Here to Purchase the Unposed Unbothered Journal! Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300 Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc Click Here to Apply for 1:1 Coaching with LWA Coaching
In this insightful and entertaining roundtable, Alex Allen is joined by Luke Hanna, Mike Pridgen, Rob Lapham, and Saeji, diving deep into fitness, mental health, and the nuances of modern-day personal growth. From the humor and grit of fitness journeys to the hidden impact of toxic positivity, the hosts share candid thoughts on everything from overcoming injuries to facing societal expectations. Together, they unravel the balancing act between self-deprecation and self-respect, the lasting effects of bullying, and the importance of open dialogue around challenging topics like nutrition, substance use, and even relationships with pornography. ------ Chapters 00:00 Introduction and Light Banter 02:27 Fitness Roundtable: Personal Introductions 05:43 The Nature of Sports and Injuries 07:09 Toxic Positivity: A Deep Dive 14:10 The Balance of Positivity and Reality 22:42 Self-Deprecation and Its Impacts 27:23 Bullying and Its Long-Term Effects 30:33 The Challenge of Self-Reflection 31:55 Navigating Nutrition and Vaccination Discussions 34:37 The Importance of Open Dialogue 37:49 Growth Through Difficult Conversations 41:03 Changing Perspectives on Nutrition 46:05 The Complexity of Dieting and Weight Loss 52:48 Skepticism in Nutrition Research 57:55 Conspiracy Theories and Confirmation Bias 01:01:41 The 5G Repellent Lotion Hoax 01:03:06 Reflections on Drinking and Hangovers 01:06:13 The Legal Age Debate: Alcohol and Military Service 01:09:02 The Impact of Legalization on Substance Use 01:10:56 Generational Perspectives on Alcohol and Substance Use 01:14:10 The Comfort of Familiar Smells and Vaping Culture 01:16:59 The Complex Relationship with Pornography 01:19:50 Addiction and the Search for Stimulation 01:25:13 Closing Thoughts on Health and Personal Growth _____ Luke: https://www.instagram.com/lukehannanutrition/ Mike: https://www.instagram.com/mikeneedsaplan/ Rob: https://www.instagram.com/rob.lapham/ Saeji: https://www.instagram.com/saeji007/ _______ Click Here to Purchase the Unposed Unbothered Journal! Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300 Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc Click Here to Apply for 1:1 Coaching with LWA Coaching
In this dynamic fitness roundtable, Alex sits down with fitness experts Mike Pridgen and Rob Lapham for a candid discussion on the journey to health and wellness. Together, they explore the key components of building sustainable fitness routines, the importance of structure, and how to balance flexibility with discipline. The conversation also delves into the challenges of controlling external factors, how to embrace failure as part of growth, and the value of asking thoughtful questions. ____ Chapters 00:00 Introduction and Humor in Conversations 02:54 Personal Journeys and Weight Loss Success 06:14 The Importance of Structure in Fitness 08:53 Decision Making vs. Steps in Fitness Plans 12:11 Controlling What You Can Control 14:55 Embracing Failure and Learning 18:02 The Role of Questions in Growth 21:00 Dating Experiences and Lessons Learned 37:02 Navigating Breakups and Vulnerability 40:23 The Impact of Societal Expectations on Men and Women 43:19 Emotional Expression and Healing 49:30 The Journey of Self-Discovery and Acceptance 56:01 Chasing Happiness: The Illusion of Weight Loss 01:01:03 Practical Tips for Starting Your Journey 01:10:02 The Importance of Empathy and Understanding _____ Find Mike on Instagram: https://www.instagram.com/mikeneedsaplan/ Find Rob on Instagram: https://www.instagram.com/rob.lapham/ and Rob's guest Saeji: https://www.instagram.com/saeji007/ ------ Click Here to Purchase the Unposed Unbothered Journal! Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300 Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc Click Here to Apply for 1:1 Coaching with LWA Coaching
In this episode Alex Allen interviews Tommy Martin, a doctor and fitness enthusiast known for his positive outlook and authenticity. They discuss Tommy's journey through medical school, the importance of sleep, and his personal fitness journey, including overcoming body image issues. The conversation also delves into the significance of scheduling personal time, body positivity, and the impact of social media on self-perception. Tommy shares his insights on how to navigate the challenges of maintaining a healthy relationship with fitness and body image while being active on social media. ------ Find Tommy on Instagram: https://www.instagram.com/dr.tommymartin/?hl=en and on TikTok: https://www.tiktok.com/@dr.tommymartin?lang=en _____ ------ Click Here to Purchase the Unposed Unbothered Journal! Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300 Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc Click Here to Apply for 1:1 Coaching with LWA Coaching
In this episode of Born to Thrive, Alex sits down with Dr. Sujay Kansagra, a sleep specialist known as That Sleep Doc, to break down the science of sleep and its essential role in overall health and wellness. Dr. Sujay shares his expert insights on the importance of sleep hygiene, the surprising effects of caffeine and alcohol on rest, and practical tips to improve your nightly routine. Whether you’re a new parent struggling with sleep deprivation or trying to balance social life with a healthy sleep schedule, this episode is packed with actionable advice. Tune in to learn: How to create better sleep habits Why 7-9 hours of sleep is crucial for cognitive function The impact of lifestyle choices like caffeine and alcohol on sleep quality How to handle sleep challenges as a new parent Chapters: 00:00 Introduction03:15 Why Sleep is Non-Negotiable10:32 Sleep Hygiene: What It Is and Why It Matters18:45 The Truth About Alcohol, Caffeine, and Sleep26:15 Sleep Challenges for New Parents33:10 The Importance of Balance: Social Life vs. Sleep39:40 Actionable Tips for Better Sleep Tonight Follow Dr. Sujay on Instagram: @thatsleepdoc ------ Click Here to Purchase the Unposed Unbothered Journal! Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300 Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc Click Here to Apply for 1:1 Coaching with LWA Coaching
In this thought-provoking episode, Alex Allen sits down with Aram Khan to discuss essential aspects of health, wellness, and personal growth. From the critical importance of mindset to the often-overlooked impact of hormonal changes, they explore how living with intention and purpose leads to a fulfilling life. The conversation delves into the power of empathy in coaching, the role of autonomy in empowering clients, and the value of vulnerability in forming deep personal connections. Aram shares his insights on breaking societal norms, fostering self-awareness, and embracing challenges as part of the growth process. Whether you're a fitness enthusiast, a coach, or someone seeking personal development, this episode offers valuable takeaways for cultivating a healthy mindset and achieving long-term success. Tune in for an engaging discussion that will leave you inspired and motivated to live with intention and prioritize your well-being. Don't miss out on details about the upcoming Real Coaches Summit—a unique gathering focused on community and education for health and fitness professionals. Chapters: 00:00 Introduction and Personal Anecdotes 06:11 Mindset and Gym Attendance 13:03 Prioritizing Health and Wellness 19:07 The Importance of Autonomy in Coaching 25:39 Challenging Societal Expectations 33:05 Navigating Hormonal Changes 39:08 The Role of Empathy in Coaching 46:08 Overcoming Obstacles and Embracing Challenges 53:21 Building Genuine Connections 01:00:53 Living with Intention and Purpose Connect with Aram Grigorian: Instagram: @4weeks2thebeach Learn more about the Real Coaches Summit: Real Coaches Summit Information Additional Resources: Click here to Purchase the Unposed Unbothered Journal Download LWA's Free Transformation Blueprint Save 10% with "alex" from Buffbunny: buffbunny.com Save 20% with "alex" from Legion Supplements: Legion Click here to Apply for 1:1 Coaching with LWA
In this episode of Unfiltered, Alex Allen sits down with Heidi Somers, aka Buffbunny, to dive deep into personal experiences, from navigating marriage to the complexities of motherhood and facing insecurities. Together, they explore how to overcome self-doubt, break free from societal pressures, and, most importantly, how women can support and uplift one another instead of competing. Heidi shares candid stories about her personal and professional life, offering advice on finding strength in vulnerability and embracing the beauty of authenticity. Join them for a raw and honest conversation that will inspire you to prioritize self-growth and empowerment. Chapters: 00:00 – Introduction and Catching Up 03:06 – Navigating Marriage and Building a Family06:40 – Facing Fears and Insecurities07:38 – Breaking Societal Expectations and Embracing Vulnerability08:00 – Women Supporting Women: Why We Aren’t Competition35:12 – Motherhood and Family: The Road Ahead38:35 – Fitness and Personal Growth: How It Shaped Us41:00 – The Power of Facing Insecurities44:24 – Advocating for Yourself and Prioritizing Well-being01:00:24 – Women Uplifting Each Other: The Key to Success01:11:34 – Overcoming Trauma and Emotional Growth01:15:23 – Living Authentically and Finding Joy in Life01:26:42 – Closing: Embracing Strength in Vulnerability Follow Heidi on Instagram: @buffbunnyCheck out Heidi’s fitness app: Grounds AppSupport Heidi’s Buffbunny Collection: Buffbunny Collection Notes: Click Here to Purchase the Unposed Unbothered Journal!Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from Buffbunny: Buffbunny Collection Save 20% with "alex" from Legion: Legion Supplements Click Here to Apply for 1:1 Coaching with LWA Coaching