Busy Pro, Fast Wellness

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
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 3.0 Unported License (CC BY 3.0)
https://creativecommons.org/licenses/by/3.0/deed.en_US

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
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 3.0 Unported License (CC BY 3.0)
https://creativecommons.org/licenses/by/3.0/deed.en_US

Episode 30: My 30th Birthday in Barcelona: A Celebration of Joy and Connection

For this special 30th episode of Busy Pro Fast Wellness, your host, Alan, takes a personal detour from his usual podcast content to share the story of his memorable 30th birthday celebration in Barcelona, June 1996. Join Alan as he recounts a day filled with friendship, football highlights, live music, and the simple joys of life in a vibrant city.
Episode Highlights:
A Morning of Connection (and birthday Cava and cake!): Hear about Alan's Saturday morning teaching an English conversation class and the post-lesson camaraderie with a fellow teacher.
Euro 96 Fever: A Clash of Nations (and Cheers!): Relive the excitement of watching the England vs. Scotland in the Euro 96 match with a diverse group of British friends – an Englishman, a Welshman, and a Scotsman – and the unforgettable moment of Paul Gascoigne's iconic goal.
Terrace Time with Great Company: Get a glimpse into the warm atmosphere of an evening gathering at Alan's Barcelona apartment, surrounded by cherished friends.
Jazz Under the Stars: Experience the magic of an open-air concert featuring a jazz band, including a good friend and trumpet player from Alan's college days who was in the band.
A Late-Night Stroll and Lingering Laughter: Join Alan on his late meander home, sharing reflections on a day well-spent with good company.
Quote from the Episode:
There are two big mistakes in life:
Worrying about what other people think about you
Believing that other people think about you in the first place
Here's the truth: Nobody is thinking about you. They're too busy thinking about themselves.
That thing you've always wanted to do:
Nobody cares. So, go do the damn thing.
 - Sahil Blooom
 
Subscribe to Busy Pro Fast Wellness for a mix of actionable wellness tips and personal insights.
Reflect on your own happiest memories and the role of connection and joy in those moments.
Share this episode with a friend you cherish and reminisce about a good time you've shared.

Episode 29: Five Sustainable High Performance Tips.

In this episode, Alan explores the science of sustainable high performance, drawing inspiration from the work of Dr. James Hewitt, a global authority on human performance, well-being, and cognitive function. Discover how the principles used by elite athletes can be applied to busy professional lives to achieve peak performance.
Key Takeaways:
Understand the parallels between high-performing athletes and professionals.
Learn how to optimize daily performance through recovery and well-being strategies.
Discover science-based tools to enhance cognitive function and mental resilience.
Explore the importance of integrating well-being into business strategies.
The 5 Key Points Discussed:
The connection between cognitive performance and endurance.
The importance of recovery for both athletes and professionals.
The role of discipline and consistency in achieving goals.
The use of data-driven insights to optimize performance.
The significance of mental resilience in high-pressure environments.
Insights from Dr. James Hewitt:
The Need for Peak Cognitive Function: Sharp focus and mental clarity.
Cognitive Performance as an Endurance Activity: Sustainable mental resilience.
The Importance of Recovery: Prioritizing rest and stress management.
The Role of Discipline and Consistency: Adhering to healthy habits.
Enhance Executive Functions through Aerobic Exercise: Improving decision-making.
The Value of Data-Driven Insights: Tracking and optimizing performance.
Science-Based Tools for Sustainable High Performance: Using mindfulness and tracking.
The Mental Game: Building mental resilience.
Integrate Well-Being into Your Business Strategy: Creating a supportive culture.
Quotes from the Episode:
"Sustainable high performance is not about doing more things faster. It’s about doing the right things, at the right time, with full attention." - Dr James Hewitt
"My thoughts before a big race are usually pretty simple. I tell myself: Get out of the blocks, run your race, stay relaxed. If you run your race, you’ll win.." - Carl Lewis
Stay Connected:
Subscribe to the Busy Pro Fast Wellness podcast for more tips on personal growth.
Share this episode with someone who you feel may benefit from this episode.
Leave a review to help others find this podcast.
Eternity by Scandinavianz | https://soundcloud.com/scandinavianz
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 3.0 Unported License (CC BY 3.0)
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Episode 28: Quick & Easy Strength Bursts: 4 in 4-Minutes

In this episode, Alan shares a super-efficient 4-minute strength burst routine designed for busy professionals. No equipment needed! Discover how to build strength and boost energy with quick, easy exercises you can do anywhere.
Key Takeaways:
Learn a 4-minute strength routine perfect for busy schedules.
Discover exercises that require no equipment, making them accessible anytime, anywhere.
Understand the benefits of incorporating quick strength bursts into your daily routine.
The 4-Minute Strength Burst Routine:
Desk Push-Ups (1 Minute): Build upper body strength using a desk or countertop. 
Standing Core Twists (1 Minute): Engage your core and improve flexibility with standing twists. 
Alternating Knee Raises (1 Minute): Strengthen lower abdominals and improve balance with knee raises. 
Water Bottle Arm Raises (1 Minute): Strengthen your shoulders and improve posture using a water bottle or similar weighted object.
Quotes from the Episode:
"Success is not final, failure is not fatal: It is the courage to continue that counts." - Winston Churchill
"Great works are performed not by strength but by perseverance." - Samuel Johnson
Subscribe to the Busy Pro Fast Wellness podcast for more quick fitness tips.
Try this 4-minute routine today and share your results!
Leave a review to help others discover this podcast.
Time Stamps:
Desk Push-Ups: 2:08
Standing Core Twists: 4:33
Alternating Knee Raises: 5:38
Water Bottle Arm Raises: 7:12
Stay Connected:
Subscribe to the Busy Pro Fast Wellness podcast for more tips on personal growth.
Share this episode with someone who struggles with procrastination.
Identify one fear you want to face and take a small step towards conquering it today.
Leave a review to help others find this podcast.
 
Eternity by Scandinavianz | https://soundcloud.com/scandinavianz
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 3.0 Unported License (CC BY 3.0)
https://creativecommons.org/licenses/by/3.0/deed.en_US
 
 

Episode 27: Beat Procrastination: Face Your Fears

Beat Procrastination: Face Your Fears
In this episode, Alan delves into the topic of fear and how it holds us back from achieving our goals. He provides practical strategies for recognizing, embracing, and overcoming fear to unlock your full potential and conquer procrastination.
Strategies for Overcoming Fear:
Recognize the Fear: Acknowledge and name your fears.
Break it Down: Divide large tasks into smaller, manageable steps.
Set a Deadline: Create a sense of urgency and accountability.
Visualize Success: Imagine positive outcomes to build confidence.
Embrace Discomfort: Accept and work through feelings of anxiety.
Celebrate Small Wins: Reinforce positive behavior and build momentum.
Quotes from the Episode:
"Do one thing every day that scares you." - Eleanor Roosevelt
"Courage is resistance to fear, mastery of fear - not absence of fear." - Mark Twain
"Do the thing you fear and the death of fear is certain." - Ralph Waldo Emerson  
 
Time Stamps: In minutes
Recognizing the Fear: [2:00]
Breaking it Down: [2:43]
Setting a Deadline: [3:30]
Visualizing Success: [4:47]
Embracing Discomfort: [5:34]
Celebrating Small Wins: [7:02]
 
Stay Connected:
Subscribe to the Busy Pro Fast Wellness podcast for more tips on personal growth.
Share this episode with someone who struggles with procrastination.
Identify one fear you want to face and take a small step towards conquering it today.
Leave a review to help others find this podcast.
 
Eternity by Scandinavianz | https://soundcloud.com/scandinavianz
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 3.0 Unported License (CC BY 3.0)
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Episode 26: Full-Body Wake-Up: The 2-Minute Routine to Feel Amazing.

Full-Body Wake-Up: The 2-Minute Routine for Feeling Amazing
Start your day with energy and focus! In this episode, Alan shares a quick and effective 2-minute full-body wake-up routine designed to get your blood flowing, wake up your muscles, and sharpen your mind. Perfect for busy professionals who want to feel amazing, even on the go.
Key Takeaways:
Discover a simple 2-minute routine to kickstart your day.
Learn four easy exercises to improve circulation, flexibility, and mental clarity.
Find out how to incorporate this routine into your busy schedule for instant energy.
The 2-Minute Wake-Up Routine:
The Sunrise Stretch (30 Seconds): Lengthen your spine and release tension with an overhead reach. 
The Torso Twist (30 Seconds): Warm up your spine, improve flexibility, and potentially aid digestion with gentle torso twists. 
The Knee Hugs (30 Seconds): Stretch your hip flexors, improve balance, and activate your core. 
The Mindful Taps (30 Seconds): Stimulate your nervous system and bring awareness to your body with gentle tapping and deep breaths. 
Quotes from the Episode:
"An early-morning walk is a blessing for the whole day." - Henry David Thoreau
"Well begun is half done." - Aristotle
"When you arise in the morning, think of what a precious privilege it is to be alive – to breathe, to think, to enjoy, to love." - Marcus Aurelius
Subscribe to the Busy Pro Fast Wellness podcast for more quick wellness tips.
Try this 2-minute routine tomorrow morning and share your experience!
Leave a review to help others discover this podcast.
Time Stamps
Sunrise Stretch: 1:17 and 2:03 on the repeat
Torso Twist: 3:08
Knee Hugs: 4:07
Mindful Taps: 5:28
Stay Connected:
Subscribe: Don't miss an episode—subscribe to Busy Pro, Fast Wellness on all major podcast providers such as Spotify, Amazon, YouTube, Apple
Follow: Follow us on YouTube for weekly inspiration and updates.
Join the Community: Connect with fellow professionals looking to enhance their wellness through my LinkedIn account.
Support the Podcast: If you enjoy our content, consider leaving a review and sharing the podcast with others who might benefit.
Eternity by Scandinavianz | https://soundcloud.com/scandinavianz
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 3.0 Unported License (CC BY 3.0)
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Episode 25: The True Wealth of Time.

Show Notes to Episode 25:  The True Wealth of Time
In this episode of Busy Pro Fast Wellness, host Alan Welch explores a concept far more valuable than money: time. We often get caught up in the pursuit of material wealth, but true wealth lies in how we invest our precious time. This episode offers insights and actionable steps to help you reclaim your time and live a more fulfilling life.
Key Takeaways:
Discover why time is our most valuable asset.
Learn how to prioritize relationships and nurture meaningful connections.
Explore the importance of investing in personal growth and self-care.
Understand the power of giving back and contributing to something larger than yourself.
Learn practical strategies for being present in each moment and minimizing distractions.
Discover how to say "no" to things that don't align with your priorities.
Key Points Discussed:
The importance of balancing the pursuit of professional success with personal well-being.
How to identify your core values and align your time with those values.
Practical tips for time management and prioritization.
The benefits of mindfulness and presence in daily life.
The role of gratitude in appreciating the present moment.
Quotes from the Episode:
"Every new day is a new life." - Seneca
"The bad news is time flies. The good news is you’re the pilot." - Michael Altshule
Subscribe to the Busy Pro Fast Wellness podcast for more insights on living a fulfilling life.
Share this episode with someone who needs a reminder of the true wealth of time.
Reflect on how you're spending your time and identify one small change you can make today.
Time Stamps - Minutes: Seconds
Prioritizing Relationships: 3:00
Investing in Yourself: 3:48
Giving Back: 4:50
Being Present: 5:30
Saying "No": 6:30
Stay Connected:
Subscribe: Don't miss an episode—subscribe to Busy Pro, Fast Wellness on all major podcast providers such as Spotify, Amazon, YouTube, Apple
Follow: Follow us on YouTube for weekly inspiration and updates.
Join the Community: Connect with fellow professionals looking to enhance their wellness through my LinkedIn account.
Support the Podcast: If you enjoy our content, consider leaving a review and sharing the podcast with others who might benefit.
Eternity by Scandinavianz | https://soundcloud.com/scandinavianz
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 3.0 Unported License (CC BY 3.0)
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Episode 24: Beat Fatigue in 3 Minutes: 3 Simple Movements for Instant Energy.

Show Notes - Beat Fatigue in 3 Minutes: 3 Simple Movements for Instant Energy
Feeling sluggish? Don't let fatigue derail your day! In this episode, Alan shares three quick and easy movements you can do in just 3 minutes to boost your energy instantly. No gym required – these exercises can be done anywhere, anytime.
Key Takeaways:
Discover how to combat the mid-afternoon slump with simple movements.
Learn three effective exercises to improve circulation, release tension, and sharpen focus.
Find out how to incorporate these quick routines into your busy schedule.
The 3-Minute Energy Boosters:
Leg Swings: Get your lower body moving and improve circulation with this simple exercise. (Demonstration/explanation in the episode)
Shoulder Rolls: Release tension in your neck and shoulders, promoting relaxation and increasing blood flow to your brain. (Demonstration/explanation in the episode)
Seated Russian Twists: Engage your core and revitalize your body with this chair-based twist. A great alternative to the floor version for busy professionals! (Demonstration/explanation in the episode)
Quotes from the Episode:
"The energy of the mind is the essence of life." - Eleanor Roosevelt
"Energy is everything. It is the fuel of life." - Tony Robbins
Time Stamps
Exercise 1 - Leg Swings: [2:03]
Exercise 2 - Shoulder Rolls: [3:40]
Exercise 3 - Seated Russian Twists: [5:37]
Stay Connected:
Subscribe: Don't miss an episode—subscribe to Busy Pro, Fast Wellness on all major podcast providers such as Spotify, Amazon, YouTube, Apple
Follow: Follow us on YouTube for weekly inspiration and updates.
Join the Community: Connect with fellow professionals looking to enhance their wellness through my LinkedIn account.
Support the Podcast: If you enjoy our content, consider leaving a review and sharing the podcast with others who might benefit.
Eternity by Scandinavianz | https://soundcloud.com/scandinavianz
Music promoted by https://www.free-stock-music.com
Creative Commons / Attribution 3.0 Unported License (CC BY 3.0)
https://creativecommons.org/licenses/by/3.0/deed.en_US