The Disciplined Educator

Do you ever give in to your temptations even though you don’t want to? I sure do, and it usually revolves around eating too much chocolate/ice cream/brownies and binge watching shows on my iPad. Congratulations Leah, you’re human! A few years ago I wanted to get better at managing my temptations, and from research + trial and error I learned that the best way to manage your temptations is to avoid them in the first place! Join me for Episode 35 of The Disciplined Educator where I share 5 key steps to avoid your temptations!   If you want to jump ahead: 0:20 Episode 34: 6 essential strategies to counteract your inner couch potato 1:15 Willpower by Roy Baumeister 2:50 High Performance Habits by Brendon Burchard 3:10 Step 1: Admit your temptations to yourself 4:04 In Defense of Food by Michael Pollan 5:23 Episode 2: Yoga vs. People Magazine 6:52 Step 2: Have compassion over criticism 7:30 Research shows self-compassion works better than self-criticism 8:00 Willpower by Roy Baumeister 9:41 Step 3: Look away from the temptation 12:00 Step 4: Give yourself an alternative 13:50 Step 5: Have someone you care about write you a reminder   Learn more: Which series of The Disciplined Educator podcast best serves you? Go to the list and find episodes with the right icon for you: 💪🏼 Fit Finder 🥙 Fuel Right 🧘🏻‍♀️ Stress Less 🧠 Be Productive 📚 Authentic Learning Sign up for my free Demystify Dinner Roadmap! Subscribe to the Disciplined Educator podcast Subscribe to The Disciplined Educator blog Sign up for my free, three-part mini-course on building discipline Sign up for my free, three-part mini-course on how to make time for yourself  

Ever sit down on the couch and not have the motivation to get back up again? After a long day of work, caring for Caleb, and taking care of the house I used to flop on the couch and say “I’m going to sit for a few minutes before I go exercise.” Two hours later I would still be sitting there, frustrated that I couldn’t get myself to stand back up. My inner couch potato had gotten the best of me, once again. Join me for episode 34 of The Disciplined Educator where I share 6 strategies for counteracting your inner couch potato when it’s time to exercise!   If you want to jump ahead: 0:30 Sign up for my free Demystify Dinner Roadmap 1:45 Which series of The Disciplined Educator podcast best serves you? Go to the list and find episodes with the right icon for you: 💪🏼 Fit Finder 🥙 Fuel Right 🧘🏻‍♀️ Stress Less 🧠 Be Productive 📚 Authentic Learning 3:47 Episode 10: You don’t just HAVE energy, you GENERATE it! 3:57 In today’s episode you’ll learn 6 strategies for getting yourself up off the couch to exercise! 4:08 Strategy #1: Don’t sit down on the couch to begin with! 5:36 Strategy #2: Future pace: don’t focus on how you feel now, focus on how you’ll feel when you’re done 5:38 Episode 8: Get yourself to exercise even when you don’t want to! The power of future pacing. 10:45 Strategy #3: Use the 20-minute rule 12:40 Strategy #4: Watch someone who inspires you 13:56 Strategy #5: Get someone to nag you 14:40 Episode 33:  7 strategies for incorporating your kids into your exercise routine 15:25 Strategy #6: Scale back your workout 16:08 Research shows that spending 20 minutes outside gives you energy! 17:14 4 things to avoid when sitting on the couch 20:15 Episode 14: How to overcome the What the Hell Effect   Learn more: Which series of The Disciplined Educator podcast best serves you? Go to the list and find episodes with the right icon for you: 💪🏼 Fit Finder 🥙 Fuel Right 🧘🏻‍♀️ Stress Less 🧠 Be Productive 📚 Authentic Learning Sign up for my free Demystify Dinner Roadmap! Subscribe to the Disciplined Educator podcast Subscribe to The Disciplined Educator blog Sign up for my free, three-part mini-course on building discipline Sign up for my free, three-part mini-course on how to make time for yourself

Lots of people who listened to Episode 31 (4 strategies for moving past your exercise excuses!) told me, "But Leah - I can't exercise because I have kids! I don't have the time and I don't have the energy." Can't exercise because you have kids? It's time we flip that statement on its head. We NEED to exercise BECAUSE we have kids! We want the best for our kids, but we can only give to them what we have to give. We need to be a positive role model for them on how to take care of themselves, especially for young girls. Join me for Episode 33 where I share 7 strategies I have used to incorporate my son, Caleb, into my exercise routine.   If you want to jump ahead: 0:30 Sign up for my free Demystify Dinner Roadmap 1:35 Which series of The Disciplined Educator podcast best serves you? Go to the list and find episodes with the right icon for you: 💪🏼 Fit Finder 🥙 Fuel Right 🧘🏻‍♀️ Stress Less 🧠 Be Productive 📚 Authentic Learning   3:07 Episode 31: 4 ways to move past your exercise excuses 4:03 In today’s episode you’ll learn 7 ways to incorporate your kids into your exercise routine 4:20 Why is it important to exercise if you have kids? Reason #1: You can only give to them what you have to give 5:30 Why is it important to exercise if you have kids? Reason #2: To be a positive role model for them 6:38 Episode 25 - 8 myths about strength training every woman needs to know, top 5 recommendations 7:14 Why is it important to exercise if you have kids? Remember - it doesn’t matter how many kids you have! 7:41 @coach_erinbronner, @pwr_jess, @balancing.fit, @mission_motherhoodd, @healthy.and.wellthy, @ersgettingfit2 9:06 Strategy #1: Make your kids the weight!  11:13 Strategy #2: They practice their numbers and ABCs:  12:33 Strategy #3: They start learning the moves:  14:16 Strategy #4: They keep you accountable:  15:18 Episode 8: Get yourself to exercise even when you don’t want to! The power of future pacing 16:35 Strategy #5: They become your motivator 18:38 Strategy #6: They become a full-on partner 20:10 Strategy #7: They become your inspiration   Learn more: Which series of The Disciplined Educator podcast best serves you? Go to the list and find episodes with the right icon for you: 💪🏼 Fit Finder 🥙 Fuel Right 🧘🏻‍♀️ Stress Less 🧠 Be Productive 📚 Authentic Learning Sign up for my free Demystify Dinner Roadmap! Subscribe to the Disciplined Educator podcast Subscribe to The Disciplined Educator blog Sign up for my free, three-part mini-course on building discipline Sign up for my free, three-part mini-course on how to make time for yourself  

How often do you hear the phrase “Don’t compare yourself to others?”  I hear it everywhere - articles, social media, and blog posts - and although I understand why people say it, research shows it can actually benefit you to compare yourself to others!  The challenge with comparing ourselves to others is not the actual comparison, it’s what we say after that. In this episode of The Disciplined Educator I share why the phrase “don’t compare yourself to others” might be holding you back, along with what to do and what to avoid when you are comparing yourself to others.    If you want to jump ahead: 0:30 Sign up for my free Demystify Dinner Roadmap 1:35 Which series of The Disciplined Educator podcast best serves you? Go to the list and find episodes with the right icon for you: 💪🏼 Fit Finder  🥙 Fuel Right 🧘🏻‍♀️ Stress Less 🧠 Be Productive 📚 Authentic Learnin 3:45 In today’s episode you’ll learn 1) 3 issues with the phrase “Don’t compare yourself to others” and 2) Things to do and things to avoid when you are comparing yourself to others 4:19 Issue #1: Our minds are wired to do it 4:34 Mirror neurons: Most of this research comes from Charles Faulkner, Neurolinguistic Programming Specialist  7:00 Issue #2: It can frustrate us when we are told not to do it 7:28 Episode 3: Why I don’t say the word should 7:58 Issue #3: Research shows comparing ourselves to others actually HELPS us make positive changes! (From the book Willpower by Roy Baumeister) 14:15 Robin Arzon, Peloton Instructor 15:56 Karina Elle: @karinaelle  16:51 Research shows self-compassion works better than self-criticism   Learn more: Which series of The Disciplined Educator podcast best serves you? Go to the list and find episodes with the right icon for you: 💪🏼 Fit Finder  🥙 Fuel Right 🧘🏻‍♀️ Stress Less 🧠 Be Productive 📚 Authentic Learning Sign up for my free Demystify Dinner Roadmap! Subscribe to the Disciplined Educator podcast Subscribe to The Disciplined Educator blog Sign up for my free, three-part mini-course on building discipline Sign up for my free, three-part mini-course on how to make time for yourself

Raise your hand if you ever give excuses when it’s time to exercise! 🙋🏻‍♀️ My go-to excuses have always been “I’m too tired” and “I don’t feel like it.” Why do I say these things? Because I am tired and I rarely actually feel like exercising! Unfortunately, for a long time I allowed those excuses to hold me back from taking care of myself. I wanted to be strong and I wanted to be confident, but I only started changing when I stopped complaining. If you find yourself in the same situation, join me for Episode 31 of The Disciplined Educator to learn 4 strategies on how to move past your exercise excuses.   If you want to jump ahead: 1:15 Sign up for my free Demystify Dinner Roadmap 2:00 Which series of The Disciplined Educator podcast best serves you? Go to the list and find episodes with the right icon for you: 💪🏼 Fit Finder 🥙 Fuel Right 🧘🏻‍♀️ Stress Less 🧠 Be Productive 📚 Authentic Learning 3:00 In today’s episode you’ll learn 1) The top 7 excuses I hear and 2) 4 strategies to move past your excuses 4:00 The top 7 excuses I hear about exercise! I’m tired I don’t like it I need to take care of my kids I’m too old I have too much to do I can’t find the time I don’t have enough money 7:05 Strategy #1: Recognize they are excuses. 9:20 Episode 10: You don’t just have energy, you have to GENERATE it! 11:00 Strategy #2: Avoid other excuse-givers & surround yourself with people who will challenge you 11:30 Robin Arzon, Peloton Instructor 12:58 Strategy #3: Distinguish between what you’re willing to work for and what you’re not willing to work for 15:42 Strategy #4: Shut off your device 16:15 Episode 6: Why I gave up TV…sort of 16:30 168 Hours by Laura Vanderkam 16:35 American’s Time Use Study   Learn more: Which series of The Disciplined Educator podcast best serves you? Go to the list and find episodes with the right icon for you: 💪🏼 Fit Finder 🥙 Fuel Right 🧘🏻‍♀️ Stress Less 🧠 Be Productive 📚 Authentic Learning Sign up for my free Demystify Dinner Roadmap! Subscribe to the Disciplined Educator podcast Subscribe to The Disciplined Educator blog Sign up for my free, three-part mini-course on building discipline Sign up for my free, three-part mini-course on how to make time for yourself

Click here to watch the video of this episode!   The other day Caleb asked me, “Mom, what are you afraid of?” Now there’s a loaded question.  Turns out, I’m afraid of a lot of things, and even though those fears will likely never go away, I don’t let them stop me either. Join me for Episode 29 of The Disciplined Educator to learn my top 3 fears along with 7 strategies you can use to control your fears, instead of having your fears control you.   If you want to jump ahead: 1:00 Sign up to download my free Demystify Dinner Roadmap! 2:00 Which series of The Disciplined Educator podcast best serves you? Go to the list and find episodes with the right icon for you: 💪🏼 Fit Finder  🥙 Fuel Right 🧘🏻‍♀️ Stress Less 🧠 Be Productive 📚 Authentic Learning   3:28 In today’s episode you’ll learn my top 3 fears and 7 strategies to make sure your fears don’t run your life 4:06 Brendon Burchard’s Coronavirus Episode on fear 4:57 Episode 21 on snowballing anxiety, Episode 9 on breathing, Episode 3 on why I don’t say “should” 6:14 My top 3 fears: 1️⃣ Being conscious and unable to breathe, 2️⃣ Heights/freefall sensations, 3️⃣ Being judged 11:05 7 Strategies to control your fears 11:41 Strategy 1: Acknowledge them 13:18 Strategy  2: Try them in small doses and celebrate your success  15:50 Strategy 3: Find someone who inspires you to move past your fear, and talk to them often 16:05 Brendon Burchard and High Performance Habits 17:12 Robin Arzon, Peloton Instructor 17:54 Strategy 4: Let the fear in 18:17 Aditi Shah, Peloton Instructor 19:55 Episode 9 on Breathing 20:42 Strategy 5: Cut yourself some slack 21:03 Episode 14: Self-compassion works better than criticism 21:52 Strategy 6: Work with a Cognitive Behavioral Therapist 22:00 Cognitive Behavioral Therapy 23:15 Episode 21 and my ETA Record (Event - Thought - Action) 24:05 Strategy 7: Don’t try to get rid of the fear   Learn more:   Which series of The Disciplined Educator podcast best serves you? Find episodes with the right icon for you: 💪🏼 Fit Finder  🥙 Fuel Right 🧘🏻‍♀️ Stress Less 🧠 Be Productive 📚 Authentic Learning Sign up for my free Demystify Dinner Roadmap! Subscribe to the Disciplined Educator podcast Subscribe to The Disciplined Educator blog Sign up for my free, three-part mini-course on building discipline Sign up for my free, three-part mini-course on how to make time for yourself    

As an education leader, when you start the conversation about authentic learning and authentic products you’re bound to hear some objections! Join me to hear the top 6 objections you’ll hear around authenticity and how to address them.   If you want to skip ahead: 0:13 Episode 24: Authentic Audience and Episode 26: Authentic Product 0:27 In today’s episode you’ll learn 6 common objections to authentic learning and how to handle them 0:50 When students know WHY they are learning something, they are more likely to be cognitively engaged 4:06 4 objections you’ll hear around the WHY of authentic learning: I’ve always taught it this way. This has always worked for me. This type of learning doesn’t work for Math/ELA/SS/Science My kids can’t do this type of work I have to cover the content Kids need to learn the basics of the content before they can move on to the hard stuff What about state tests? I am rated on this/our school is rated on this. Enrollment will go down, we’ll lose funding, I’ll lose my job Content/tests 6:03 How to respond to the WHY objections. Step 1: Recognize and validate their concern  7:47 Daniel Kahneman and Tversky: Prospect Theory 10:41 Step 2: Help people understand the WHY more clearly Revisit your school/district mission/vision Brain research Education research on engagement Ask the students, or ask whoever is objecting 11:39 Rigor Redefined by Tony Wagner 12:33 Brain Rules by Dr. John Medina 14:45 Driving the Design of Authentic Student Tasks 21:51 Rigor Redefined by Tony Wagner 24:50 2 objections you’ll hear around the HOW of authentic learning MANAGEMENT (time/classroom) I can’t manage this with 30 kids It will take too long I don’t have the time I’ll do this at the end of the unit AWARENESS:  I’m already doing this I don’t know how to do this   25:58 How to respond to the HOW objections. Step 1: Recognize and validate their concern  26:30 Step 2: Provide freedom and support, or provide models, examples, and guides 35:25 Episode 24: Authentic Audience and Episode 26: Authentic Product   Learn more: Which series of The Disciplined Educator podcast best serves you? Go to the list and find episodes with the right icon for you: 💪🏼 Fit Finder  🥙 Fuel Right 🧘🏻‍♀️ Stress Less 🧠 Be Productive 📚 Authentic Learning Sign up for my free Demystify Dinner Roadmap! Subscribe to the Disciplined Educator podcast Subscribe to The Disciplined Educator blog Sign up for my free, three-part mini-course on building discipline Sign up for my free, three-part mini-course on how to make time for yourself  

Click here to watch the video of this episode! In Episode 25 I shared the 8 common myths I hear about strength training and my 5 recommendations if you want to make strength training a habit. In today’s episode we continue the conversation of Shapely Strength Training and I show you my 6 favorite moves and how to modify them!    If you want to jump ahead: 0:52 Sign up for my free Demystify Dinner Roadmap! 1:50 Episode 25: Shapely Strength Training Part 1 2:30 In today’s episode you’ll learn my 6 favorite moves for upper body/core/lower body 3:11 Two recommendations from Episode 25: 1) Don’t start lifting heavy weights! 2) Think about your body in 3 groupings: upper body, core, lower body 4:36 Modify any exercise by changing your: body position, object, speed, balance 6:38 Exercise #1: Squat/twist/lift for your upper body/core/lower body 9:30 Exercise #2: Single leg deadlift for your lower body 12:28 Exercise #3: Slides for your core 15:54 Exercise #4: Straight leg sit-up with leg lift for your core 18:59 Exercise #5: Woodchopper for your arms and core 22:04 Exercise #6: The peeing dog for your core and lower body   Learn more! Check out my FitFinder Series of The Disciplined Educator podcast! Click on any link with the 💪🏼 icon. Subscribe to the Disciplined Educator podcast Subscribe to The Disciplined Educator blog Sign up for my free, three-part mini-course on building discipline Sign up for my free, three-part mini-course on how to make time for yourself  

When we redesign learning to make it more authentic for students a good place to start is with an authentic audience (as we talked about in Episode 24). But then what?  The next best step is to think about what kind of product that audience needs to see. Is it a letter? A paper? A movie? A presentation? Join me for Episode 26 of The Disciplined Educator to learn: The characteristics of an authentic product  Two examples of teachers transforming their tasks around authentic audience and product 3 common misconceptions about authentic products   If you want to jump ahead: 0:10 Episode 24: Authentic Audience 0:30 In today’s episode you’ll learn: 1) What might students produce when they have an authentic audience? 2) Two examples with before and after and 3) The top 3 misconceptions about authentic audience and product 1:14 Episode 24: Authentic Audience 2:24: Authentic Learning with Technology dissertation  4:35 2018 Benchmark Report 8:44 What do students produce when they have an authentic audience? 9:24 How SEL (Social-emotional learning) is explicitly connected with authentic audience 15:24 Before and after with Rosemary, 1st grade teacher 22:48 Brain Rules by John Medina 24:23 Before and after with a high school ELA class 25:33 Restorative Justice in schools 29:57 3 Misconceptions about authentic products 30:00 Misconception #1: Technology makes learning more authentic 31:23 Difference between behavioral and cognitive engagement in my dissertation  31:25: Misconception #2: Just make a cool product  33:00 Misconception #3: Creating something means it’s authentic    Subscribe to the Disciplined Educator podcast Subscribe to The Disciplined Educator blog Sign up for my free, three-part mini-course on building discipline Sign up for my free, three-part mini-course on how to make time for yourself  

Click here to watch the video of this episode!   There sure are a lot of misconceptions out there about strength training, especially from women! I am a big advocate for strength training because it has helped me become happier, stronger, more confident, and more shapely. Join me for Shapely Strength Training Part I as we dive into 8 common myths I hear about strength training, along with 5 recommendations on how to start your own strength training journey with an eye towards building your shape!   If you want to jump ahead: 1:43 Sign up for my free Demystify Dinner Roadmap to make easy, delicious dinners without the stress. 2:11 Episode 23: The ups and down of my exercise journey, and why I recommend cardio AND strength! 2:36 Today you’ll learn 8 myths about strength training and my top 5 recommendations for how to create a strength training routine! 3:36 Episode 23: The ups and down of my exercise journey, and why I recommend cardio AND strength! 4:00 Episode 11: Why I am so hooked on research! 4:10 Prime Time Health by Dr. Sears 5:10 Myth #1: Strength training is only for men. 6:06 Myth #2: It’s only for young people. 6:30 Myth #3: You have to lift heavy weights. 8:16 Myth #4: Strength training bulks you up and makes you bigger 10:47 Myth #5: You have to strength train a lot. 11:05 Hear about my 1 rule for exercise in Episode 17 and Episode 19 13:19 Myth #6: It has to be complicated 16:45 Myth #7: You have to like strength training in order to do it 17:43 Episode 8: Get yourself to exercise even when you don’t want to! The power of future pacing. 19:07 Myth #8: There is a magic combination of moves I need to look for 22:31 Robin Arzon, Head Instructor at Peloton 22:53 Sweat app 23:41 My 5 recommendations for starting your own strength training routine 24:51 Recommendation #1: Warm up and stretch 26:18 Recommendation #2: Find a community that resonates with you 27:02 Sweat app 28:06 Recommendation #3: Start small and simple 29:19 Sweat app 29:52 FitFinder Series 30:50 Recommendation #4: If you are starting out, don’t lift heavy weights 32:02 Recommendation #5: Think about your body in 3 groups: upper body, core, and lower body. (Instead of calves, biceps, back, etc.) 35:02 Sweat app, Peloton app 35:23 Leah’s FitFinder Series 36:07 Subscribe to the Disciplined Educator podcast!   Learn more! Sign up for my Demystify Dinner Roadmap here Subscribe to The Disciplined Educator blog Subscribe to the Disciplined Educator podcast Sign up for my free, three-part mini-course on building discipline Sign up for my free, three-part mini-course on how to make time for yourself  

Coronavirus has certainly provided us with a lot of struggle and challenges, and for every crisis situation we have an opportunity to lead. Especially right now, students need to see their school work is connected to a larger purpose because it will lead towards greater engagement and greater connection with school! Join me as I discuss one small, simple way to make learning more authentic for students - connecting them with an authentic audience.   If you want to jump ahead: 0:37 Download my dissertation on authentic learning here! 4:29 Simple Rules  4:51 In today’s episode you’ll learn 1) Why authentic audience is important, 2) How to lead that conversation, and 3) What it looks like, including some common objections and how to handle them. 5:27 Start with Why by Simon Sinek 7:02 Why is authenticity important? 9:47 Download my dissertation on authentic learning here! 11:26 Caleb’s Boston Tea Party poster 16:34 Using the framework of authentic audience, how can we redefine what students are asked to do? 16:47 1st grade math: counting 19:57 5th grade social studies: Constitution and The Bill of Rights 22:19 12th grade ELA: argumentative essay 25:15 How do you lead the conversation around authentic audience? 29:25 Common OBJECTIONS (Yes, in the podcast I kept saying “objectives!”) I do this already  It’s too hard to find a real audience (takes too much time, difficult to do, hard to manage) Having an authentic audience means it needs to be a major project  I have to have an authentic audience for everything My content will go out the window. Tests aren’t structured that way 33:52 Students perform better on standardized tests when they learn in a more authentic environment    Subscribe to the Disciplined Educator podcast Subscribe to The Disciplined Educator blog Sign up for my free, three-part mini-course on building discipline Sign up for my free, three-part mini-course on how to make time for yourself

Coronavirus has certainly provided us with a lot of struggle and challenges, and for every crisis situation we have an opportunity to lead. Especially right now, students need to see their school work is connected to a larger purpose because it will lead towards greater engagement and greater connection with school! Join me as I discuss one small, simple way to make learning more authentic for students - connecting them with an authentic audience.   If you want to jump ahead: 0:37 Download my dissertation on authentic learning here! 4:29 Simple Rules  4:51 In today’s episode you’ll learn 1) Why authentic audience is important, 2) How to lead that conversation, and 3) What it looks like, including some common objections and how to handle them. 5:27 Start with Why by Simon Sinek 7:02 Why is authenticity important? 9:47 Download my dissertation on authentic learning here! 11:26 Caleb’s Boston Tea Party poster 16:34 Using the framework of authentic audience, how can we redefine what students are asked to do? 16:47 1st grade math: counting 19:57 5th grade social studies: Constitution and The Bill of Rights 22:19 12th grade ELA: argumentative essay 25:15 How do you lead the conversation around authentic audience? 29:25 Common OBJECTIONS (Yes, in the podcast I kept saying “objectives!”) I do this already  It’s too hard to find a real audience (takes too much time, difficult to do, hard to manage) Having an authentic audience means it needs to be a major project  I have to have an authentic audience for everything My content will go out the window. Tests aren’t structured that way 33:52 Students perform better on standardized tests when they learn in a more authentic environment    Subscribe to the Disciplined Educator podcast Subscribe to The Disciplined Educator blog Sign up for my free, three-part mini-course on building discipline Sign up for my free, three-part mini-course on how to make time for yourself

Click here to watch the video of this episode!   In episodes 17 and 18 of The Disciplined Educator Podcast I talk about how to build exercise into your daily routine, even if you don’t like it! After those episodes the two most popular questions I received were: 1) What advice can I give based on my own exercise journey and 2) Do I recommend cardio or strength? Since I am here to serve, episode 23 of The Disciplined Educator shares those nuggets of wisdom with you! Learn more about my ups and downs over the years in my exercise journey, and my top 5 pieces of advice for you based on what I learned.    1:50 Click here to sign up for my free Demystify Dinner Roadmap! 2:47 Episode 17 and Episode 18 talk about how to make exercise  3:00 Episode 2 (my yoga journey) and episode 8 (my running journey)  3:27 In today’s episode you’ll learn: 1) My 5-phase exercise journey and 1 piece of advice from each phase if you want to make exercise a habit. 2) What I recommend for overall health and wellness - strength or cardio? 6:43 Episode 8: how I make myself run even when I don’t like it 11:16 SWEAT app 12:35 Peloton app 13:00 Robin Arzon 14:18 Five pieces of advice from my exercise journey 15:55 Episode 19: The rub against exercise: why people hate rules, and why we need to embrace them! 16:38 Do I recommend cardio or strength? 16:54 Prime Time Health by Dr. Sears 18:04 Subscribe to The Disciplined Educator Podcast!   Learn more! Sign up for my Demystify Dinner Roadmap here Subscribe to The Disciplined Educator blog Subscribe to the Disciplined Educator podcast Sign up for my free, three-part mini-course on building discipline Sign up for my free, three-part mini-course on how to make time for yourself

I recently transitioned this podcast from The Disciplined Mom to the Disciplined Educator! I have always worked in education, and feel the transformations I have made in my personal life align closely with the transformations I have made in my professional life, so I have decided to merge the two. I will combine health and wellness with strategies to transform schools so education leaders have a powerful resource for both.    0:20 In today’s episode you’ll learn: 1) Why I changed from Mom to Educator, 2) Who this podcast is designed for, and 3) What is my approach to this work? 6:12 This podcast is designed for education leaders: teachers and administrators who want to inspire change 6:21 Brenae Brown and Seth Godin 10:30 Simon Sinek, Start with Why  11:22 How I build an exercise habit: episode 17 and episode 18 12:30 Check out episode 2 for my yoga journey and episode 8 for my running journey 13:34 Michael Pollan’s book In Defense of Food (3 food rules: Eat food, not too much, mostly plants) 13:45 Check out episode 20 to learn how I Demystify Dinner 14:35 Click here to download my Demystify Dinner Roadmap! 15:50 The Case for Authenticity: Driving the Design of Authentic Student Tasks 16:52 Episode 11: Why I’m so hooked on research 19:38 Check out other episodes of The Disciplined Educator!   Learn more! Subscribe to The Disciplined Educator blog Subscribe to the Disciplined Educator podcast Sign up for my free, three-part mini-course on building discipline Sign up for my free, three-part mini-course on how to make time for yourself  

Click here to watch the video of this episode!   Who are my fellow worriers out there? 🙋🏻‍♀️ It’s no secret I am a worrier, and many times my fear turns into full-blown panic attacks. Oftentimes 1 small thing happens but I snowball it into a much larger issue - if Caleb is late in coming home from school (pre Coronavirus, of course) I imagine that he is somehow hurt. If I get an email from my manager saying she wants to talk, I imagine I am in trouble.  Over the years I have worked with my Cognitive Behavioral Therapist to help me develop 3 strategies for dealing with my high anxiety. Join me for Episode 21 of The Disciplined Mom to learn why snowballing anxiety is an issue and 3 easy strategies for dealing with it!   If you want to jump ahead: 0:41 In today’s episode you’ll learn 1) What is snowballing anxiety and why is it an issue? and 2) Three strategies to deal with snowballing anxiety 1:00 Episode 3 (Why I don’t say the word should), Episode 9 (The Power of Breathing), Episode 11 (Why I’m hooked on research)  2:26 Role of Cognitive Behavioral Therapy (CBT). Click here for an overview of CBT from the Mayo Clinic.  3:07 Episode 19 - The Rub Against Rules: Why people hate rules and why we need to embrace them! 3:16 Sign up for my free, three-part mini-course on building discipline 3:58 Strategy #1: BREATHE 4:04 Episode 9: The Power of Breathing 5:56 Meditation apps: Headspace, Insight Timer, Calm, Peloton 7:00 Episode 11 (Why I’m hooked on research)  7:19 Strategy #2: LAUGH 8:34 Study that shows impact of laughter and exercise on your mood 10:28 Strategy #3: ETA RECORD   Learn more! Subscribe to The Disciplined Mom blog Subscribe to the Disciplined Mom podcast Sign up for my free, three-part mini-course on building discipline Sign up for my free, three-part mini-course on how to make time for yourself

Click here to watch the video of this episode!   🥙 My Demystify Dinner Roadmap is now available! Sign up for free here! 🥗 My Demystify Dinner Roadmap is a colorful, multi-page guide that walks you through a repeatable, low-stress formula for making dinner every night.    Show notes: Last week Caleb said, "Mom, you should give your recipes to school. I bet if we had food like this at school more people would eat it." Now, if you heard your food being compared to school lunches you might cringe, but for me it's all the compliment I need. I am not trying to be fancy, I am not trying to be the best cook. My goal is to make nutritious food each night that tastes pretty good, but I don’t have to think a whole lot about.  If you are responsible for putting food on the table, you want to eat healthy, and you struggle to come up with ideas, this is the episode for you!   If you want to jump ahead: 0:19 In today’s episode you’ll learn 1) How I went from clueless to confident around the question “What’s for dinner?” and 2) How you can Demystify Dinner with a simple 3-step formula 1:30 How I moved from Clueless to Confident around the question “What’s for dinner?” 3:00 Start With Why by Simon Sinek 3:23 In Defense of Food by Michael Pollan 3:30 Michael Pollan’s 3 food rules: Eat Food. Not too much. Mostly plants. 4:02 Episode 19: The rub against rules. Why people hate rules, and why we need to embrace them! 5:07 How do I “Demystify Dinner?” Step 1: Flavor base; Step 2: Fundamentals; Step 3: Sauce and spice 6:06: Step 1: Flavor base (onions and garlic)  6:30 Step 2: Fundamentals: Whole grain + Lean Protein + Veggie 7:50 Whole grain options: Brown rice, Quinoa/Barley/Cous cous, Whole-grain pasta, Whole wheat pita, Whole wheat bread, Whole wheat tortilla, Whole wheat flour, Tortilla chips  8:43 Lean protein options: Beans/lentils, Chicken, Turkey, Yogurt, Fish, Cheese (feta, provolone, cheddar), Pork/beef 9:20 Veggie options:  Red: peppers  Orange: peppers, carrots, squash Yellow: summer squash, peppers Green: kale, spinach, zucchini, asparagus, brussels sprouts, swiss chard, broccoli  Purple: beets, eggplant White: cauliflower 10:29 Sample dishes I create using my Demystify Dinner formula! 13:40 Riced veggies 17:26 Cook Smarts spice chart 18:22 Frontera enchilada sauce 19:15 Leah’s pasta sauce (see image below) 20:30 Red or green curry paste 21:10 Stir-fry sauce: equal parts soy sauce, citrus, olive oil 21:40: How do I “Demystify Dinner?” Step 1: Flavor base; Step 2: Fundamentals; Step 3: Sauce and spice 23:38 Cook Smarts spice chart   Learn more! Subscribe to The Disciplined Mom blog Subscribe to the Disciplined Mom podcast Sign up for my free, three-part mini-course on building discipline Sign up for my free, three-part mini-course on how to make time for yourself

Click here to watch the video of this episode!   I asked 20 people what they think of when they hear the word “rules,” and here were the top 5 responses: Limiting Controlling Take away your freedom Only for kids Make your life difficult and boring Yikes! We don’t like rules because we spend our day following someone else’s, but rules are actually one of the best ways to help you make a change in your life! Join me for episode 19 of The Disciplined Mom where you’ll learn why rules can be so empowering and how to best use them to your advantage!   If you want to jump ahead: 0:23 Simple Rules 0:33 Today you’ll learn the top 5 reasons why people hate rules, and the top 5 reasons to embrace them! 0:57 Rules are guidelines that help us shape our behavior 1:15 What people think of rules 3:35 Why people don’t like rules 4:43 Simple Rules 4:43 Overly complex rules - the U.S. tax code 7:36 Why are rules so good for us? Reason 1: they help us make good decisions 8:50 Reason 2: they help us to be more creative and innovative 9:59 Students and creativity study 10:05 The White Stripes 11:25 Reason 3: they help us stick with change 12:03 Characteristics of simple rules 12:36 Episode 17: it’s not WHAT I do for exercise, it’s THAT I exercis 12:58 Leah’s sample exercise rule 13:50 Simon Sinek, Start With Why 14:25 Episode 2: Yoga vs. People Magazine 14:40 Leah’s sample food rules 16:05  Episode 1: Snacking is my Superpower!   Learn more! Subscribe to the Disciplined Mom podcast Subscribe to The Disciplined Mom blog Sign up for my free, three-part mini-course on building discipline Sign up for my free, three-part mini-course on how to make time for yourself  

Click here to watch the video of this episode! In order to CHANGE your habits you have to KNOW your habits! During episode 17 we talked about the best questions to ask about exercise and how to make exercise a daily habit. During this episode we dive deeper into how to stick with the exercise plan you make, and in order to do that there are 4 crucial things you need to know about yourself! If you want to jump ahead: 0:31 Episode 17: How do you make exercise a habit?  1:34 In today’s episode you’ll learn: 1) success factors about self-control and 2) 4 things you want to know about yourself in order to stick with your exercise plan 2:15 Willpower and Simple Rules 2:32 Episode 11: Why I’m so hooked on research! 3:02 Self-control success factor #1: You use self-control more often than you think.  3:39 Self-control success factor #2: You have a finite amount of self-control every day. 4:48 Self-control success factor #3: We use up a lot of self-control when making decisions 6:05 Self-control success factor #4: Discipline is a skill you can practice 7:01 Sign up for my free mini-course on building discipline 8:10 A question I got asked about exercise - do I actually exercise every single day? 8:50 Episode 3: Why I don’t say the word “should”  10:22 4 things to know about yourself in order to stick with your exercise plan  10:34 Question 1: What motivates me? 11:26 Leah’s “Get Off the Couch” Mix:  Alive by Sia Battle by David Guetta Million Voices by Otto Knows Bang My Head by David Guetta and Sia 12:00 Episode 8: The Power of Future Pacing 14:52 Getting outside actually gives you energy 15:32 Question 2: What are my temptations? 17:30 Question 3: What kind of support do I need?  18:45 Sweat app 20:25 Question 4: How can my family and friends help me? 22:15 People are 3 times more likely to help you then you think they are (High Performance Habits)   Learn more! Subscribe to The Disciplined Mom blog Subscribe to the Disciplined Mom podcast Sign up for my free, three-part mini-course on building discipline Sign up for my free, three-part mini-course on how to make time for yourself  

Click here to watch the video of this episode!   I am an educator who presents for a living, and people often approach me after a presentation to ask questions about exercise. I am always happy to chat with them, but unfortunately the questions they ask (and answers they receive) don’t actually serve them! Join me for episode 17 of The Disciplined Mom where I share with you the top 5 questions I get asked about exercise (including the answers), the top 5 questions I WISH I was asked, and 3 strategies to make exercise a habit in your life.   If you want to jump ahead: 0:15 Today you’ll learn: the top 5 questions I get about exercise, the top 5 questions I wish people asked me about exercise, How to build a habit of exercise even if you don’t like it. 1:15 Top 5 questions I get asked about exercise 2:50 Start With Why, by Simon Sinek 5:25 Episode 5: My 10-year birthday audit 6:50 Top 5 questions I wish I got asked about exercise 7:48 Sign up for my free, three-part mini-course on building discipline 8:05 Three steps to build discipline and make exercise a habit 8:20 Forbes article: people under-communicate by a factor of 10 8:55 Step 1: Make a goal and a rule  10:55 Episode 7: Getting your second wind after a long day 11:03 Episode 10: You don’t just have energy, you generate it!  11:56 Step 2: Make a plan to achieve it 12:06 Choose an exercise you’re likely to commit to 14:05 Make the time to exercise - put it on your calendar! 14:49 Sign up for my free mini-course on making time for yourself 15:55 Step 3: Start small and monitor your progress    Learn more! Subscribe to the Disciplined Mom podcast Subscribe to The Disciplined Mom blog Sign up for my free, three-part mini-course on building discipline Sign up for my free, three-part mini-course on how to make time for yourself