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The podcasts episodes below are about creating better habits and becoming a better human!  Listen in as Dr. Peggy and Jenny take on a new habits challenge every 30 days and share their insights as the challenge unfolds.  They will also dig into the literature on habits to help inspire you to stick with your good habits and say goodbye to those habits that aren’t serving you.  It’s time to work on improving the most important project you’ve got.  That’s YOU!  Let’s get after it!

 

How To Break Up With Your Phone – 025

In this Episode 25, we continue with our digital detox.  Jenny and I review how week one of this breakup with our phones went.  One of us did better than the other (I’ll let you guess who!) . We are using the book How to Break Up With Your Phone by Catherine Price as we we start the process of getting after the details of the second week of our digital detox by learning how to quiet notifications on our phones and reorganize apps.  I’m diggin’ a book I read on vacation called Furiously Happy by Jenny Lawson and Jenny is diggin’ splitting meals at a restaurant.  Jenny’s win is related to a new green smoothie recipe and my learn is a tough one this week after John and I had to say goodbye to our cat Calvin 🙁

Read the show notes and listen to Episode 25 here.

Are You Addicted to Your Phone?  It’s Time for a Digital Detox – 024

In this Episode 24, we start our digital detox. Jenny and I are definitely both addicted to our phones and it’s time to make some changes to create a new relationship with this technology that is both more positive and sustainable.  We introduce the book that we will be reading to guide this month’s challenge which is How to Break Up With Your Phone by Catherine Price.  We answer the question: How many hours each week are you on your phone?  I’m diggin’ My Huatulco Vacation and Jenny is diggin’ Matt D’Avella once again.  My win is related to time slowing down and Jenny’s learn is related to a break in her meditation streak.

Read the show notes and listen to Episode 24 here

Let’s Get Touchy Feely With Our 5th Love Language – 023

In this episode 23, we continue with our challenge that is all about relationships. Jenny and I share what happened when we intentionally practiced the fourth love language of Quality Time.  We then challenge you this coming week to practice the love language of Physical Touch by offering warm greetings and farewells to those people that are important to you.  We answer the question: Can you think of a time when someone’s physical touch made a difference to you? I’m diggin’ an awesome coffee table that John made and Jenny is diggin’ salt dough!

Read the show notes and listen to Episode 23 here

Quality Time Leads to Quality Relationships – 022

In this episode 22, we continue with our challenge that is all about relationships. Jenny and I share what happened when we intentionally practiced the third love language which is Giving Gifts.  We then challenge you this coming week to spend quality time with those people that are important to you.  We answer the question: What is your favourite way to spend quality time with loved ones? I’m diggin’ an episode of our online pretend best friend’s podcast and  Jenny is diggin’ Matt D’Avello, a minimalist film maker!

Read the show notes and listen to Episode 22 here

Is Receiving Gifts Your Love Language? – 021

In this episode 21, we continue with our challenge that is all about relationships. Jenny and I share what happened when we intentionally practiced the second love language which is Acts of Service.  We then challenge you this coming week to give gifts to those that you love.  We answer the question: What is the nicest gift that you’ve ever received? and Why? I’m diggin’ scarves and the fall weather and Jenny is diggin’ dry shampoo!

Read the show notes and listen to Episode 21 here

Improve Your Relationships Through Acts of Service – 020

In this episode 20, we continue with our challenge that is all about relationships. Jenny and I share what happened when we intentionally practiced the first love language which is words of affirmation.  We then challenge you this coming week to perform acts of service for those that you love.. We answer the question: What is the nicest thing that someone has ever done for you? and Why? I’m diggin’ black coffee and Jenny is diggin’ an author who has written a great book about habits!

Read the show notes and listen to Episode 20 here

Learn Your Love Language to Improve Your Relationships – 019

In this episode 019, we introduce our new challenge that is all about relationships and we will start by challenging you to practice the first love language which is words of affirmation.  We take a quiz to find out our primary love languages is and we even convince our spouses to play along! We will be using Gary Chapman’s book The Five Love Languages. We answer the question: What is the greatest compliment you’ve ever received? and Why? I’m diggin’ an awesome movie and Jenny has been doing some DIYing and is diggin’ a tool that helped her build an awesome new desk.  Jenny’s win this week is about a perspective shift and I share a re-learn about accountability around exercise.

Read the show notes and listen to Episode 19 here.

Monitoring Your Eating: Challenge Wrap Up – 018

In this episode 018, we wrap up our month of focusing on all things food and eating!  We discuss how Jenny and I did with the challenge and we talk about some of the gems that Tommy Caldwell shared in Episode 17 that should help people with the more psychological emotional aspects of eating. I’m diggin’ Halloween camping and Jenny is diggin’ a ridiculous, yet hilarious Instagram account.  I’ve got the win this week and it’s related to something that I talked John into and Jenny’s learn is related to losing her meditation streak.

Read the show notes and listen to Episode 18 here.

Book Report: Heavy Brain by Tommy Caldwell – 017

In this episode 017, we share our first ever interview on The Improvement Project! I got a chance to sit down with Tommy Caldwell, who is the author of our book this month, Heavy Brain. Tommy is the founder of Hybrid Fitness in London, Ontario as well as the Author of the MetFlex-Rx Diet and his Bestselling book, Heavy Brain. Tommy works as a health and fitness based behavioural change coach who provides cognitive behavioural therapy practices and strategies to his in-person and online client’s. He has some really fabulous knowledge and is a great guy and this interview takes what Jenny and I have been discussing this last few weeks and takes it to the next level!

Read the show notes and listen to Episode 17 here.

Get Comfortable with Being Uncomfortable – 016

In this episode 016, we discuss how things are going as we continue with the challenge to monitor what we are eating and drinking day to day.  We then get into some deeper conversation by exploring why we eat and drink the way we do.  We talk about staying in an uncomfortable place and exploring the emotions there instead of immediately self-medicating with food.   Peggy is diggin’ the luxury of her backyard hot tub  while Jenny is into a book this week.  Jenny’s win is related to getting up an hour earlier each day and Peggy’s learn is about skipping dessert.

Read the show notes and listen to Episode 16 here

The Strategy of Monitoring to Improve Your Eating Habits – 015

In this episode 015, we get started on our new challenge for October which has to do with habits associated with food and drink.  We discuss how we are using an app on our phones to take advantage of the strategy of monitoring to hopefully make an improvement in what we are consuming each day.  We also talk about our reaction to something being forbidden and then you’ll hear that Peggyis diggin’ something cooking related this week while Jenny is into SNL.  Our win and learn segment features body related topics for both of us!

Read the show notes and listen to Episode 15 here

The Improvement Project: Daily Exercise Challenge Wrap Up – 014

In this episode 014, we wrap up our September daily exercise challenge and introduce our new challenge for October which has to do with habits associated with food and drink.  We discuss how each of us handles a setback and then we both are diggin’ a TV show this week.  Jenny has a meditation related win and my learn is related to this month’s exercise challenge.

Read the show notes and listen to Episode 14 here

Book Report:Spark by John J. Ratey, MD. – 013

In this episode 013, In this episode, we discuss how things are going with our exercise Challenge 3 weeks in. It’s also time for our Book Report for this month and we discuss the book Spark by John, J. Ratey, MD.  We then discuss how we are inspired and/or persuaded to do something new.  Peggy is diggin some fun daily notes that show up in her email and Jenny discusses a cool way to remove makeup.  Let’s get after it!

Read the show notes and listen to Episode 13 here

How’s It Working Out?  Daily Exercise Challenge – 012

In this episode 012, In this episode, we discuss how things are going with our exercise Challenge 2 weeks in. Jenny wasn’t feeling well for this recording but toughed it out as we discussed whether or not we are competitive and how that serves us!  I also share my love for NFL Football and the New York Jets and Jenny is loving her socks in the cooler weather.

Read the show notes and listen to Episode 12 here

September is Another January.  Let’s Get Exercising! – 011

In this episode 011, Jenny and Peggy take on the challenge of the foundational habit of daily exercise. They discuss how to use the strategy of consistency to improve the odds of keeping this habit and exercising every day.  Peggy is diggin adult gymnastics and Jenny shares her love for a TV show called Silicone Valley.  Peggy has a flossing related win and Jenny shares a personal learn about some exercise challenges.

Read the show notes and listen to Episode 11 here

Meditation Challenge Wrap Up -010

In this episode 010, we wrap up our month long meditation challenge and then we dig right in to what we will be doing in September.  We also explore the habit strategy of The Clean Slate.  Jenny shares a podcast that she’s diggin’ lately and Peggy is a little bit embarrassed to share that she has a bit of a crush on a celebrity.  We also explore a win from Jenny related to getting up in the morning to meditate and Peggy’s learn is related to our mindfulness exercise from 2 weeks ago related to eating. 

Read the show notes and listen to Episode 010 here.

Book Report: 10% Happier by Dan Harris – 009

In this episode 009, we check in to see how our meditation challenge is going and then we dig right into this month’s book related to mindfulness and meditation by discussing Dan Harris’s book 10% Happier in our Book Report!

Read the show notes and listen to episode 009 here.

The Strategy of Scheduling to Create a New Habit -008

In this episode 008, we are in week 3 of the meditation and mindfulness challenge and it’s time to check in and see how things are going!  We discuss the strategy of scheduling to create a new habit and also how it may help with your meditation practice.  We introduce another mindfulness exercise about paying attention to eating when you eat and we also ask the question:“Do you suffer from the Disease to Please?” Both of us are diggin something star related this week.

Read the show notes and listen to episode 008 here.

Let’s Talk About Meditation – 007

In this episode 007, we are in week 2 of the meditation and mindfulness challenge and it’s time to check in and see how things are going!  We discuss the basics of meditation and how we are feeling a week into the challenge.  We introduce a mindfulness exercise using your non-dominant hand and we also ask the question:“Do you like abundance vs simplicity, do you like a lot of choices or few choices?” Both of us are diggin something beauty related this week.

Read the show notes and listen to episode 007 here.

Introduction to Mindfulness and Meditation – 006

In this episode 006, Peggy and Jenny discuss the benefits of Mindfulness and Meditation and they introduce the next month’s challenge. They also also ask the question: What are areas of your life where you feel in control of or out of control? Both of us are diggin something beverage related this week.

Read the show notes and listen to episode 006 here.

Month One Challenge Wrap Up – 005

In this episode 005, Jenny and I wrap up our first month’s challenge. You’ll hear how I did over a month of flossing my teeth, making my bed and drinking more water every day. We ask the question: “Are you a rule follower or a rule rebel?” and you’ll hear a green juice related win from Jenny and a weeds (that’s weeds….not weed) related learn from me.  Let’s dig in!

Read the show notes and listen to episode 005 here.

Book Report:  Better Than Before by Gretchen Rubin – 004

In this episode 004, it’s time for our Book Report for this month.  Jenny and I discuss the book Better Than Before by my online pretend best friend Gretchen Rubin.  If you want to know how to create new healthy habits or kick some bad habits, this book is key.  Better Than Before is essentially our habits bible and you’ll get a glimpse into why in this episode.

Read the show notes and listen to episode 004 here.

Monitoring to Improve Healthy Habits – 003

In this episode 003, we discuss the strategy of monitoring and how it can help you to improve your healthy habits.  You will also get an update on the monthly challenge and know yourself better by answering the question: Are you a moderator or an abstainer?

Read the show notes and listen to episode 003 here

Habit Triggers to Create and Maintain Healthy Habits – 002

In this episode 002, we discuss habit triggers and how they can help you to create and keep better healthy habits.  You will also hear how the first week of our first monthly challenge went.  Subscribe to the show to join us on the journey to becoming a better human!

Read the show notes and listen to episode 002 here

Our First 30 Day Habits Challenge – 001

In this episode 001, Peggy tells Jenny what her first 30 day habits challenge will be. We also introduce several segments that you will hear regularly when listening to this podcast. Subscribe to the show to join us on the journey to becoming a better human! 

Read the show notes and listen to episode 001 here

Welcome to the Improvement Project Podcast! – 000

In this introductory episode 000, you’ll get to meet Dr. Peggy and Jenny and find out a little bit more about each of them and why they are interested in habits.  You’ll also hear what this podcast can do for you!  (That’s why you’re here isn’t it?!)

Read the show notes and listen to episode 000 here

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