Busy Pro, Fast Wellness

Episode 40: Unleash Your Inner Fighter for Daily Focus

How to Unleash Your Inner Fighter for Daily Focus
YouTube Boxing Link: https://youtu.be/DgpGgGqANoQ
In this episode of Busy Pro Fast Wellness, we're bringing you a dynamic trio of quick, impactful exercises designed to energize, focus, and empower you, all in under three minutes.
Join your host, Alan Welch as we explore the surprising benefits of shadow boxing for speed and strength, and harness the calming power of box breathing. Discover how these simple, no-equipment movements can help you reset your mind and body, even on the busiest days. Tune in to build new patterns of swift well-being and unlock your inner resilience!
Subscribe to Busy Pro Fast Wellness for more strategies to thrive in your busy life.
Reflect on one area where you feel reactive and identify one small proactive step you can take.
Share this episode with a busy friend who might be feeling overwhelmed by their goals.
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Episode 39: 5 Surefire Ways to Tank Your Well-being!

Episode Title: 5 Surefire Ways to Tank Your Well-being (Busy Pro Style)
In this hilariously cautionary episode, host Alan Welch takes a delightfully dark detour from his usual wellness advice, presenting a tongue-in-cheek guide to absolutely sabotaging your health, happiness, and productivity. Prepare for some "terrible advice" that might sound a little too familiar!
Key Takeaways:
Discover five surefire methods to send your well-being plummeting.
Learn the "benefits" of constant phone usage, especially before bed and first thing in the morning.
Understand the "advantages" of fueling your body with processed and sugary "faux food."
Embrace the "art" of procrastination and the joys of last-minute panic.
Master the "comfort" of a completely sedentary lifestyle and the beauty of stiffness.
Grasp the importance of an inflated ego and the strategic dismissal of any non-glowing feedback.
"Terrible Advice" Points Covered:
The Allure of the Infinite Scroll: Become inseparable from your smartphone, especially for pre-sleep doom-scrolling and immediate attention to every notification. Embrace FOMO and constant comparison.
Faux Food: Ditch fruits and vegetables for the convenience of processed and sugary foods and drinks. Hydration is overrated – opt for caffeine and artificial sweeteners instead.
The Glorious Art of "Later": Master the skill of procrastination, leaving important tasks and wellness habits for a mythical, more organized future self.
Sweat is the Enemy: Embrace a completely sedentary lifestyle, becoming one with your chair. Forget movement breaks and enjoy the resulting stiffness and core weakness.
The Ego Elevator to the Top: Never question your brilliance. Surround yourself with sycophants and dismiss any feedback that isn't praise. Project unwavering perfection through a healthy dose of delusion.
Recognise any of these "terrible habits" creeping into your own life and consciously choose to do the opposite.
Subscribe to Busy Pro Fast Wellness on your favorite podcast platform for more (actually good!) advice on fitness and well-being.
Share this quirky episode with anyone who might appreciate a humorous look at common pitfalls.
Remember, keep active, stay grounded, and live life to the full (by consciously avoiding the advice in this episode!).
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Episode 38: Hard-Core Core: Stronger You.

Episode 38:  Hard-Core Core: 2 Simple Floor Exercises for a Stronger You
In this focused episode, Alan leads you through two simple yet highly effective floor exercises designed to target your core muscles for improved stability, balance, and overall strength.
Key Takeaways:
Discover two accessible floor exercises that require no equipment.
Learn the proper form and duration for Leg Flutters to engage your lower abs.
Understand how Russian Twists target your obliques for rotational strength and stability.
Recognise the fundamental importance of a strong core for everyday activities and overall well-being.
Exercises Demonstrated:
Leg Flutters: (Suggested Duration: 45 seconds on, 15 seconds rest)
Targets the lower abdominal muscles for pelvic stability and lower back support.
Focus on keeping the lower back pressed into the floor and controlled, rapid leg movements.
Russian Twists: (Suggested Duration: 45 seconds on, 15 seconds rest)
Engages the oblique muscles for rotational strength and core stability.
Maintain a slight lean back with a stable core, twisting your torso from side to side.
Inspirational Quotes:
"The mind, when housed within a healthful body, possesses a glorious sense of power." – Norman Cousins
"The last three or four reps is what makes the muscle grow." – Arnold Schwarzenegger
YouTube Short (58 seconds)with Alan Welch demonstrating both exercises.
https://www.youtube.com/watch?v=tWJ4XIxG3ds 
Try this simple core routine a few times this week and notice how it feels.
Subscribe to Busy Pro Fast Wellness for more quick and effective fitness tips.
Share this episode with anyone looking to build a stronger core without complicated equipment.
Intro Music 
Ethiopiques by CAVALLO (Pep Ahuir, Elias Fuster, Hugo Mas and Alan Welch) Bandcamp
 
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Episode 37: The Fast Power of Self-Awareness.

Episode 37:  Awaken Your Inner Watcher — The Fast Wellness Power of Self-Awareness
What if the most powerful tool in your wellness toolbox isn’t a new habit, but a new way of noticing?
In this episode of Busy Pro Fast Wellness, we explore self-awareness — the ability to spot your own patterns before they run the show. With wisdom from Vishen Lakhiani (Zero Bullshit Meditation) and Mark Manson (The Subtle Art of Not Giving a Fck*), you’ll learn how to break autopilot and move through your day with more clarity and intention.
You’ll get two practical mini-exercises:
✅ The Awareness Reset Stretch – a physical move to get out of your head and back into your body.
🧠 The Pattern Pause – a 60-second reflection to catch yourself before your habits take over.
Hit play and start noticing — because awareness is the beginning of change.
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Episode 36: Mental Resilience, Innovation, and Impact: Part 2 Stefy Vaclavikova:

Part 2 Show Notes:
Mental Resilience:
Stefy shares insights and ideas on how to effectively deal with challenges.
Stefy introduces a "golden tip technique" for building mental resilience.
Exploration of how challenges can act as positive learning curves.
Discussion on how overcoming challenges contributes to cultivating success.
Innovation and Reinvention:
The importance of innovation and reinvention in one's work.
How innovation and reinvention can stimulate genuine joy in the work produced.
The idea that this joy is often transmitted to the audience.
Positive Impact of Content:
The significance of sharing content that makes a positive impact on other people's lives.
Exploring how similar content can be presented in different ways to create a fresh angle and profound impact.
The influence of delivery style, including intonation and context, on the usefulness of content.
Maintaining Energy and Flow:
The importance of incorporating fun and staying in a state of flow.
Strategies for maintaining energy levels.
Continuous Learning and Humility:
The value of learning from each other, even when feeling one's own contributions might be limited.
Creating Your Own Luck:
The concept of the ability to create one's own luck by "going with the flow."
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Episode 35: From Underestimated to Empowered: Mindset Shifts for Busy Pros & Educators with Stefy Vaclavikova

From Underestimated to Empowered: Mindset Shifts for Busy Pros & Educators with Stefy Vaclavikova
In this insightful episode, Alan welcomes mindset growth coach Stefy Vaclavikova (link to her YouTube channel below!) to explore the crucial role of mindset shifts in overcoming challenges and achieving greater fulfillment, both in the demanding world of education and the busy lives of professionals. Stefy shares her inspiring journey from feeling undervalued as a teacher to empowering others to recognize their worth and thrive.
Key Takeaways:
The Universal Struggle of Feeling Undervalued: Discover the parallels between the mindset challenges faced by educators and busy professionals.
The Power of Mindset as "Fast Wellness": Learn how internal shifts in perspective can immediately impact your sense of worth and control over your time and energy.
Owning Your Value: Stefy shares her journey of recognizing her true worth and provides actionable insights for busy pros to do the same.
Time & Energy Management Through Mindset: Explore how limiting beliefs can sabotage your ability to prioritize well-being and how to overcome them.
The Importance of Long-Term Vision & Milestones: Learn how setting exciting goals and breaking them down can fuel motivation and prevent burnout.
Key Points Discussed:
Stefy's Pivotal Moment: The turning point in Stefy's teaching career that highlighted the need for a mindset shift.
Overcoming the "Underestimated" Feeling: Stefy's journey of valuing herself more and specializing to find her niche.
Transitioning to Entrepreneurship: Embracing fear and persevering through financial challenges with a strong mindset.
Setting Exciting Long-Term Goals: The importance of having a vision and breaking it down into manageable steps.
 
 
Resources:
 
Bowei Courses: https://boweistrategy.com/Bowei Teacher Academy: https://course.boweistrategy.com/the-academy
Stefy Vaclavikova LinkedIn: https://www.linkedin.com/in/stefania-vaclavikova/
https://www.instagram.com/stefania.vaclavikova/
Stefy Vaclavikova's YouTube Channel: https://www.youtube.com/playlist?list=PLylfPUIxZHCLkGyJuvIe8bHbhGJylEkYo
 
 
Subscribe to Busy Pro Fast Wellness for more inspiring conversations and actionable strategies for thriving in your busy life.
Reflect on one area where a mindset shift could positively impact your well-being or career.
Connect with Stefy Vaclavikova on her YouTube channel to learn more about mindset growth for educators.
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Episode 34: Unlock The Power of Your Two Minds

Unlock Your Two Minds: Choose Wellness, Choose Change
In this special episode of Busy Pro Fast Wellness, Alan explores the powerful concept of the two minds — the active mind that reacts and the reflective mind that creates.
Inspired by the work of Dr. Joe Dispenza, we uncover how becoming aware of our unconscious patterns can transform our health, happiness, and success.
Learn how stress disrupts your well-being — and how your thoughts can either keep you stuck or set you free.
Plus, join Alan for a 60-second practical exercise to step into awareness and start your day with purpose.
Eternity by Scandinavianz | https://soundcloud.com/scandinavianz
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Episode 33 - Goal Setting & Consistency for Busy Runners (with Laura Norris of Tread Lightly)

Goal Setting & Consistency for Busy Runners.
Episode 33 Summary:
In this compelling episode of Busy Pro Fast Wellness, host Alan Welch connects with the expert running coach and co-host of the "Tread Lightly" podcast, Laura Norris.
Laura draws insightful parallels between the mindset and strategies employed by dedicated runners and successful busy professionals, particularly in navigating unexpected challenges and maintaining focus.
We delve into actionable practical and mental strategies to help busy individuals build consistent running routines, even with limited time.
Laura also shares key principles of effective goal setting tailored to avoid burnout and explores research findings in motivation and goal achievement relevant to both runners and those with demanding schedules.
Links to Laura Norris.
Laura Norris' Website: lauranorrisrunning.com
Instagram handle (@lauranorrisrunning)
The Tread Lightly Podcast: https://open.spotify.com/episode/1S3sX2Z51SE2QHUreoOogd?si=SJF_Sc2gTTmcLjSGH8nOHw
Guest Bio.
Laura Norris is a highly respected running coach known for her evidence-based approach and her ability to translate complex sports science into practical advice for runners of all levels. Her passion for the sport and her deep understanding of training principles make her a sought-after expert. As the co-host of the "Tread Lightly" podcast, Laura shares her insights on a wide range of running-related topics.
Over to You!
Did Laura's perspective on the parallels between running and professional life resonate with you? Share this episode with a busy friend who could benefit from these strategies! We'd love to hear your takeaways.   Send a message on whatever platform you use.  

Episode 32: Beat the Stiffness: Simple Moves to Free Your Body and Mind

Ep 32:  Beat the Stiffness: Simple Moves to Free Your Body and Mind
Feeling stiff from too much sitting or screen time? This episode explores how movement can quickly break through physical and mental tension. Inspired by the idea that cognitive performance is an endurance game, you’ll learn three science-backed exercises that help unlock joints, release stiffness, and restore flow in just 2 minutes.
Quick Routine — 3 Simple Moves (30 seconds each):
Standing Cat-Cow – Mobilize the spine and relieve lower back tension  [2:23]
Arm Circles with Twist – Open shoulders, increase blood flow, and free up chest movement  [3:50]
Hip Sways with Heel Lift – Loosen up hips, knees, and ankles for better posture and fluidity  [5:28]
No gear. No mat. No excuses.Just you, a moment, and a mindset shift.
Quotes to remember:
“You’re only as young as your spine is flexible.” – Joseph Pilates“Exercise is optional. Movement is essential.” – Katy Bowman
Subscribe to Busy Pro Fast Wellness for more strategies to thrive in your busy life.
Reflect on one area where you feel reactive and identify one small proactive step you can take.
Share this episode with a busy friend who might be feeling overwhelmed by their goals.
Eternity by Scandinavianz | https://soundcloud.com/scandinavianz
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Creative Commons / Attribution 3.0 Unported License (CC BY 3.0)
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Ep 31: Escape the Treadmill: Your Fast-Track to Fitness Goals

Episode 31: Escape the Treadmill:  Fast-Track to Fitness Goals
Are you a busy professional feeling like you're just keeping pace on the treadmill of life? In this episode, Alan explores how to shift from a reactive mindset to proactive goal setting, particularly in the realm of fitness, and how this can translate to taking control in all areas of your busy life.
Key Takeaways:
Understand the "treadmill metaphor" and how it relates to feeling in control versus just surviving.
Learn the importance of reflection before setting fitness goals.
Discover practical strategies for scheduling workouts and making them a priority.
Understand the power of starting small and building consistency.
Learn why focused attention during workouts is more effective than distracted efforts.
Discover the importance of celebrating small wins to build momentum.
Key Points Discussed:
The Treadmill Metaphor: Surviving versus being in control of your pace and direction.
Reactive vs. Proactive Mindset: How these approaches impact goal achievement.
Reflection: Taking time to understand your motivations and limitations.
Scheduling: Treating workouts like important appointments.
Starting Small: The power of gradual progress.
Consistency: Prioritizing regular activity over sporadic intensity.
Focus: Being present and engaged during workouts.
Celebrating Wins: Building motivation through positive reinforcement.
Quotes from the Episode:
"Time wealth is not about having more time, but feeling in control of the time you have." - Sahil Bloom
"The only bad run is the one you didn’t do." - Courtney Dauwalter
 
Subscribe to Busy Pro Fast Wellness for more strategies to thrive in your busy life.
Reflect on one area where you feel reactive and identify one small proactive step you can take.
Share this episode with a busy friend who might be feeling overwhelmed by their goals.
Time Stamps:
The Treadmill Metaphor: [0:30]
1) Reflect - Reactive vs. Proactive: [3:12]
2) Scheduling: [4:08]
3) Starting Small & Consistency [4:46]
4)  Focus, not Distraction [5:36]
5)  Celebrating Wins: [6:53]
Eternity by Scandinavianz | https://soundcloud.com/scandinavianz
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Creative Commons / Attribution 3.0 Unported License (CC BY 3.0)
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