Claim OwnershipThe AM Coffee Chat
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© Angelica Marie
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Life is busy, but your health doesn’t have to take a back seat. The AM Coffee Chat is your go-to podcast for simple, sustainable strategies to help you feel energized, confident, and strong—without giving up your career, family time, or favorite foods. Join Angelica each week as she shares practical tips, inspiring stories, and actionable advice to help you build healthy habits that last a lifetime. Grab your coffee, and let’s chat about your next step toward lasting wellness!
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Struggling with automatic negative thoughts even when you're working on self-love and personal growth? You're not alone, and you're definitely not broken.In this episode, I'm sharing the mindset shift that changed everything for me as a recovering chronic worrier with terrible self-esteem. We'll explore why those automatic thoughts show up (spoiler: you can't control them!), and more importantly, how to use your power of choice in the second thought to build self-trust, reduce shame, and regulate your nervous system.Whether you're battling "I'm not good enough," "I'm so ugly," or "I'll never figure this out," this simple but powerful practice will help you take back control of your inner dialogue.Topics covered:Why 80-90% of our thoughts are the same as yesterdayThe shame cycle that keeps us stuck in negative patternsHow to question automatic thoughts without judgmentBuilding self-trust through conscious thought choicesThe nervous system benefits of this practiceMy personal journey from self-criticism to self-compassion→ JOIN THE WAITLIST: The Wellness Habit Club is coming soon! Be the first to know when my fitness membership app launches with home workouts designed for busy women: https://thewellnesshabitclub.com/whcConnect Angelica:Instagram: https://www.instagram.com/angelicamarier/YouTube: https://www.youtube.com/@The_AngelicaMarieTikTok: https://www.tiktok.com/@angelicamarierEmail: www.theangelicamarie.com
You can have the most perfectly time-blocked Google Calendar, but it doesn't matter if your battery is dead. In today's Monday Mindset Shift, we're flipping the script on productivity. Instead of just managing your time, I'm sharing how to align your tasks with your natural energy patterns for sustainable success.What you'll learn:Why time management alone isn't enoughHow to map your energy throughout the dayThe simple strategy that changed my entire routineHow to protect your energy with boundaries→ JOIN THE WAITLIST: The Wellness Habit Club is coming soon! Be the first to know when my fitness membership app launches with home workouts designed for busy women: https://thewellnesshabitclub.com/whcConnect Angelica:Instagram: https://www.instagram.com/angelicamarier/YouTube: https://www.youtube.com/@The_AngelicaMarieTikTok: https://www.tiktok.com/@angelicamarierEmail: www.theangelicamarie.com
Mid-Year Fitness Reset: 7 Simple Ways to Restart Your Health JourneyFeeling like you've fallen off track with your fitness goals? In this episode, I'm sharing why mid-year is the PERFECT time to reset your health journey—without extreme diets or overwhelming workout plans.We'll explore 7 key areas where small, simple changes can create massive results:How to fuel your body properly (especially with protein)Finding movement that actually feels goodProtecting your energy during key timesSetting up your environment for successAuditing your negative self-talkImproving your focus and productivityFeeding your mind with growth opportunitiesThis episode is perfect for busy women who want sustainable fitness habits that work in real life. Remember: Yesterday was the best time to start. Today is the second best.→ FREE DOWNLOAD: Mid-Year Reset Workbook: https://theangelicamarie.com/health-reset-guide→ JOIN THE WAITLIST: The Wellness Habit Club is coming soon! Be the first to know when my fitness membership app launches with home workouts designed for busy women: https://thewellnesshabitclub.com/whcConnect Angelica:Instagram: https://www.instagram.com/angelicamarier/YouTube: https://www.youtube.com/@The_AngelicaMarieTikTok: https://www.tiktok.com/@angelicamarierEmail: hello@theangelicamarie.comwww.theangelicamarie.com
🌙 Improve Your Sleep Quality: From Exhausted to EnergizedAre you tired of feeling tired? In this episode, I'm sharing the game-changing sleep strategies that transformed my rest from poor quality to truly restorative sleep.If you're getting 7-9 hours but still waking up exhausted, this episode is for you. I break down why sleep quality matters more than quantity, the science behind sleep cycles, and the specific morning and evening habits that can revolutionize your sleep.Key topics covered:Understanding the 3 stages of sleep cyclesWhy you need 4-6 complete sleep cycles per nightMorning habits that set you up for better sleepEvening routines that promote deep, restorative sleepThe connection between sleep and muscle recoveryBedroom optimization for quality sleepResources mentioned:🔗 Sleep Smarter book - get it on Amazon🔗 Ultrahuman ring - get it on amazon 🔗 Sunlight alarm - get it on amazon 🔗 The Model Health Show/Shawn Stevenson’s channel: https://www.youtube.com/@TheShawnModel This episode is especially valuable for women over 30 who are dealing with hormonal changes, busy schedules, and the challenge of prioritizing rest and recovery.Listen in for practical, science-backed strategies you can implement immediately to improve your sleep quality and wake up feeling truly rested.Connect Angelica:Instagram: https://www.instagram.com/angelicamarier/YouTube: https://www.youtube.com/@The_AngelicaMarieTikTok: https://www.tiktok.com/@angelicamarierEmail: hello@theangelicamarie.comwww.theangelicamarie.com
Feel like eating healthy is just another thing you’re failing at? Same, friend.In this episode, I break down nutrition in the simplest, most doable way possible—no counting, no tracking, no guilt.We’ll cover macronutrients, portion sizes, and two easy strategies you can use to fuel your body during the 9–5 grind.🔗 DOWNLOAD YOUR FREE Simple Nutrition guide: https://theangelicamarie.com/simple-nutrition-guideConnect Angelica:Instagram: https://www.instagram.com/angelicamarier/YouTube: https://www.youtube.com/@The_AngelicaMarieTikTok: https://www.tiktok.com/@angelicamarierEmail: hello@theangelicamarie.comwww.theangelicamarie.com
Feel like there's zero time for fitness in your packed schedule? In this episode, I'm breaking down 5 practical ways to add movement to your day without needing more time. Forget hour-long workouts—these are simple, energizing movement habits that fit into your actual life. Perfect for busy women who want to feel better in their bodies without the guilt or overwhelm of traditional exercise programs.TIMESTAMPS:1:05 - Reframe what movement means3:52 - Movement type #15:53 - Movement type #28:06 - Movement type #312:50 - Movement type #415:05 - Movement type #5Mentioned in this episode:🔗 FREE 30 Day home workout program and calendar: https://theangelicamarie.com/home-workout-guide🔗 The Wellness Habit group coaching program waitlist: https://theangelicamarie.com/the-wellness-habit-waitlist🔗 My desk treadmill/walking pad: https://amzn.to/3YRvtZq🔗 Lower body mobility: https://www.instagram.com/p/DGVxYJqxe3G/🔗 Upper body mobility: https://www.instagram.com/p/DEz45HKxU7E/🔗 Desk mobility flow: https://www.instagram.com/p/CuZcYHLgKE1/?img_index=1Connect Angelica:Instagram: https://www.instagram.com/angelicamarier/YouTube: https://www.youtube.com/@The_AngelicaMarieTikTok: https://www.tiktok.com/@angelicamarierEmail: hello@theangelicamarie.comwww.theangelicamarie.com
The 5 Mindset Shifts That Changed My Body (And My Life)If you’ve ever ended your day completely drained, wishing you had the energy (and motivation) to take care of yourself — this episode is for you.I’m diving into the 5 mindset shifts that helped me lose nearly 50 pounds and feel strong and confident — all while working a demanding 9-to-5 job. These aren't just tips. They’re the shifts that finally made consistency and real results possible.Whether you’ve been stuck in the all-or-nothing loop or feel like you’ve “tried everything,” this is your reminder: it’s not about being perfect. It’s about showing up with a new perspective that works with your real life.Mentioned in this episode:🔗 FREE 30 Day home workout program and calendar: https://theangelicamarie.com/home-workout-guide🔗 Listen to my podcast episode on Obstacle Planning: https://open.spotify.com/episode/18y1wVhgTzjTE27aCrkjBp?si=IJZ5OHp-SRyFE22m3GegIgConnect Angelica:Instagram: https://www.instagram.com/angelicamarier/YouTube: https://www.youtube.com/@The_AngelicaMarieTikTok: https://www.tiktok.com/@angelicamarierEmail: hello@theangelicamarie.comwww.theangelicamarie.com
Getting fit when you work a 9-5 can feel impossible. You're sitting at your desk all day, battling traffic, and exhausted by the time you get home. In this episode, fitness coach Angelica shares 6 simple, practical habits that have helped her and her clients transform their health without extreme diets or overwhelming workout routines. As someone who balances coaching WITH working full-time, she understands the unique challenges busy professionals face. This episode is perfect for beginners looking to start their fitness journey or anyone struggling with consistency while managing a demanding career. The first in the "9 to 5 Fit" series, with more detailed episodes on each topic coming soon.Mentioned in this episode:🔗 FREE 30 Day home workout program and calendar: https://theangelicamarie.com/home-workout-guide🔗 The 40oz tumbler shown in video: https://amzn.to/4209hNGhttps://amzn.to/4209hNG🔗 Download the Spring Reset Checklist (Notion template and PDF options available): https://theangelicamarie.com/spring-reset-checklistConnect Angelica:Instagram: https://www.instagram.com/angelicamarier/YouTube: https://www.youtube.com/@The_AngelicaMarieTikTok: https://www.tiktok.com/@angelicamarierEmail: hello@theangelicamarie.comwww.theangelicamarie.com
Spring Reset Guide: How to Refresh Your Routines & Revive Your GoalsWinter can leave us feeling drained and disconnected from our goals. In this episode, I share my complete spring reset framework to help you refresh your routines and revitalize your motivation as we enter this season of renewal.I break down practical strategies for busy women to reset their fitness routines, simplify nutrition without complicated meal prep, declutter key areas of your home, and implement mindset practices that reduce stress and increase joy. You'll learn how to identify your "keystone habits" that make everything else easier, create realistic routines that fit your life, and find small pockets of time for self-care even with a packed schedule.Whether you've fallen off track with your New Year's resolutions or simply need a fresh start, this comprehensive guide will help you bloom this spring with renewed energy and purpose.Mentioned in this episode:🔗 Download the Spring Reset Checklist (Notion template and PDF options available): https://theangelicamarie.com/spring-reset-checklist🔗 FREE 30 Day home workout program and calendar: https://theangelicamarie.com/home-workout-guide🔗 The 40oz tumbler shown in video: https://amzn.to/4209hNG🔗 Listen to my podcast episode on Obstacle Planning: https://open.spotify.com/episode/18y1wVhgTzjTE27aCrkjBp?si=IJZ5OHp-SRyFE22m3GegIg
If I Had to Restart My Fitness Journey, Here’s EXACTLY What I’d Do FirstAre you feeling overwhelmed by fitness? Tired of restrictive diets, extreme workout plans, and constantly starting over? I get it. If I could go back and start my fitness journey from scratch, I’d do things very differently.In this episode, I’m sharing four simple, effective habits that will help you build a sustainable fitness routine—without burnout, guilt, or frustration. No more overcomplicating things. No more all-or-nothing thinking. Just real, lasting progress.Here's what you'll learn:✅ The easiest way to move your body daily—without hours in the gym ✅ How to shift from a restriction mindset to an addition mindset with food ✅ A simple, balanced approach to nutrition that works for busy people ✅ Why sleep is the ultimate fitness hack for fat loss, energy, and recovery ✅ How to stay consistent without feeling overwhelmedFOLLOW ANGELICA:Instagram: https://www.instagram.com/angelicamarier/TikTok: https://www.tiktok.com/@angelicamarier
Are you stuck in a cycle of self-sabotage? You know what you should be doing, but for some reason, you keep procrastinating, avoiding, or doubting yourself. Sound familiar?In this video, we’ll break down why you keep letting yourself down—and, more importantly, how to stop. From overcoming negative self-talk to breaking toxic habits, I’ll share practical and simple strategies to help you get out of your own way and finally move forward.Timestamps:00:00 - Why we sabotage ourselves05:30 - Main forms of self sabotage12:00 - How to break the cycle and take actionIf you struggle with procrastination, perfectionism, or self-doubt, this video is for you.Don’t forget to like, comment, and subscribe for more self-improvement and wellness content.PODCAST LINKS:Listen on Spotify: https://theangelicamarie.com/spotifyListen on Apple: https://theangelicamarie.com/apple-podcastsListen anywhere: https://theangelicamarie.com/podcastFOLLOW ANGELICA:Instagram: https://www.instagram.com/angelicamarier/TikTok: https://www.tiktok.com/@angelicamarier#SelfSabotage #MindsetShift #BreakTheCycle #PersonalGrowth #SelfImprovement
Are your mornings rushed and chaotic? Do your evenings leave you feeling drained instead of refreshed? In this episode, we’re talking about how to create simple, effective morning and evening routines that set the tone for a healthier, more balanced life.
I’ll walk you through the four essential elements of a strong routine—body, mind, spirit, and future self—so you can build habits that nourish you physically, mentally, and emotionally. You’ll also learn how to start small, stay consistent, and avoid common mistakes that make routines hard to stick to.
By the end of this episode, you’ll have easy, actionable steps to design a morning and evening routine that actually works for you—so you can feel more energized, less stressed, and fully in control of your day.
Let’s build routines that work for YOU! Hit play and start making small shifts that lead to big changes.
Download the free routines worksheet
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Connect with Angelica:
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TikTok
Email
Download more free guides here.
Struggling to stay consistent with your fitness goals? Life happens—busy schedules, low energy, and unexpected setbacks can make it tough to stay on track. In this episode, we’re breaking down 3 simple steps to overcome obstacles and stay committed to your health and fitness journey. You’ll learn how to shift your mindset, identify your biggest challenges, and create an action plan that keeps you moving forward—no matter what life throws your way. Tune in and discover how to turn setbacks into opportunities for growth and finally achieve the results you’ve been working for!
Connect with Angelica:
Instagram
TikTok
Email
Download more free guides here.
Feeling nervous about stepping into the gym for the first time? You’re not alone! In this episode, I’m sharing several practical tips to help you overcome gym anxiety and feel more confident about starting your fitness journey. From asking for a gym tour to finding the perfect workout outfit, these simple strategies are designed to make your gym experience less intimidating and more empowering. Whether you’re new to working out or just need a confidence boost, this episode is here to help you take that first step toward a healthier, stronger you!
Let’s make 2025 the year you achieve your goals and become your best self.
Download the FREE Yearly Goal Setting Guide right here.
Connect with Angelica:
Instagram
TikTok
Email
Download more free guides here.
Are you tired of setting New Year’s resolutions that fizzle out by February? In this episode, we uncover the secrets to setting goals you’ll actually stick to in 2025. Discover:
Why most resolutions fail and how to avoid common mistakes.
The mindset shifts that transform your goals from wishful thinking to reality.
Why focusing on habits (not just results) is the key to long-term success.
How to build systems and routines that make progress feel effortless.
Proven strategies for tracking your progress and staying on course all year long.
Plus, we’ll give you simple, actionable steps to start building the life you want—today. Whether you want to lose weight, grow your career, or develop better habits, this episode is packed with insights to help you succeed.
Let’s make 2025 the year you achieve your goals and become your best self.
Download the FREE Yearly Goal Setting Guide right here.
Connect with Angelica:
Instagram
TikTok
Email
Download more free guides here.
Mentioned in this episode:
Download the FREE 2024 Closing Shift Reset Checklist here
Listen to the Reset Your Routines episode here
Connect with Angelica:
https://www.instagram.com/angelicamarier/
https://www.facebook.com/theamfitclub
https://www.tiktok.com/@angelicamarier
All my free guides | https://theangelicamarie.com/free-guides/
In Part 2 of the Healthy Holidays Series, we're diving into how to handle social situations and practice mindful eating this holiday season, and staying healthy and balanced over the rest of the year.
Download the FREE Healthy Holidays Guide now.
Connect with Angelica:
https://www.instagram.com/angelicamarier/
https://www.facebook.com/theamfitclub
https://www.tiktok.com/@angelicamarier
All my free guides | https://theangelicamarie.com/free-guides/
If you're struggling with your health and fitness journey, and looking for personalized support, see if 1-on-1 coaching could be a fit for you
In Part 1 of the Healthy Holidays Series, we're diving into how to have the right mindset going into the holiday season, and staying healthy and balanced over the rest of the year.
Download the FREE Healthy Holidays Guide now.
Connect with Angelica:
https://www.instagram.com/angelicamarier/
https://www.facebook.com/theamfitclub
https://www.tiktok.com/@angelicamarier
All my free guides | https://theangelicamarie.com/free-guides/
If you're struggling with your health and fitness journey, and looking for personalized support, see if 1-on-1 coaching could be a fit for you
Mentioned in this episode:
Download the FREE Routine Refresh Worksheet here
Download the free ‘Who I Want to Become’ Workbook here
Connect with Angelica:
https://www.instagram.com/angelicamarier/
https://www.facebook.com/theamfitclub
https://www.tiktok.com/@angelicamarier
All my free guides | https://theangelicamarie.com/free-guides/
If you're struggling with your health and fitness journey, and looking for personalized support, see if 1-on-1 coaching could be a fit for you
Mentioned in this episode:
Mel Robbins Podcast: How to get ahead of 99% of people (in 4 months)
The AM Coffee Chat 021. Becoming who you want to be: the power of identity-based habits
Download the free ‘Who I Want to Become’ Workbook here
Connect with Angelica:
https://www.instagram.com/angelicamarier/
https://www.facebook.com/theamfitclub
https://www.tiktok.com/@angelicamarier
All my free guides:
https://theangelicamarie.com/free-guides/
If you're struggling with your health and fitness journey, and looking for personalized support, see if 1-on-1 coaching could be a fit for you
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