Episodes
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In this episode of the Sustainably Healthy Podcast, host Knica Lee discusses a transformative mindset shift that can help individuals navigate through struggles and challenges. She emphasizes the importance of viewing difficulties as opportunities for growth and learning. Knica shares her personal experiences with a shoulder injury and her fertility journey, illustrating how these challenges have led to self-discovery and resilience. Additionally, she provides insights into her coaching programs, highlighting the differences between one-on-one coaching and group challenges, and how each can benefit different individuals based on their needs.
Register for TCTL June Partner Challenge
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If you’ve ever felt overwhelmed by food tracking or found yourself eating out of stress, boredom, or just because someone else is eating… this episode is for you.
I’m sharing what mindful eating actually is (and isn’t), why it’s so powerful for your physical and mental health, and how to start practicing it — even if you still track your food. We’ll talk about slowing down, tuning into your hunger cues, and creating a more enjoyable eating experience without rules or guilt.
Whether your goal is fat loss or just feeling better in your body, these 5 tips will help you eat with more intention and less stress.
Register for our FREE TRAINING HERE
Join The Challenge That Lasts Waitlist
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In this vulnerable episode of The Sustainably Healthy Podcast, Knica Lee dives into one of the most powerful prompts from The Challenge That Lasts: “What’s something you struggle with that you rarely say out loud... but wish more people were honest about?”
She shares raw and honest responses from women in the community—from the quiet guilt of motherhood to the pressure of always having it together, body image struggles, and the hidden weight of feeling like you have to be the strong one. Knica also opens up about her own experience navigating these emotions, highlighting how journaling, therapy, and daily mindset work can help us feel a little less alone.
This episode is a reminder that you’re not broken for having bad days, and your vulnerability is not weakness—it’s proof you’re human.
Takeaways:
Journaling can create space to process your thoughts honestly
The “right” therapist is one who actually hears you
Vulnerability builds deeper connection in coaching and in life
So many women struggle silently—and it doesn’t have to be that way
You don’t have to carry it all, all the time
Join the Challenge That Lasts Waitlist
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This episode is exactly what the title says—no plan, just feelings. I cried, I vented, I shared what’s been weighing on me lately… from infertility struggles, to navigating Zaedon growing up, to feeling emotionally wrecked during this time of the month. Honestly, I didn’t record this for anyone but me. I just needed to let it all out. But if you’re here listening—thank you. This is me, being fully human.
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In this episode of the Sustainably Healthy Podcast, Knica discusses the importance of both quality and quantity in nutrition, sharing her personal health journey, challenges with allergies, and insights on mindful eating. She emphasizes the need for self-awareness in food choices and the balance between enjoying food and maintaining health goals. The conversation also touches on detox protocols and the significance of understanding how different foods affect individual well-being.
Takeaways
It's not just about quantity, but also quality of nutrition.Tracking food can help identify what makes you feel good.Mindful eating involves recognizing how food affects your body.Quality foods can lead to better energy and mood.Both quality and quantity are important for fat loss goals.Self-awareness in food choices is crucial for health.Detox protocols may not be suitable for everyone.Dairy can be inflammatory for some individuals.Calorie deficit is key for weight loss, but quality matters too.Finding balance in food choices is essential for long-term health.Follow me on Instagram
Join the Busy Women Strong Habits Facebook group
Join TCTL Waitlist
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In this week's episode, Brooke and I are sharing a replay of our recent training on GLP-1 medications like Ozempic, Wegovy, and Mounjaro. 🚨
We dive into why strength training, a healthy diet, and sustainable lifestyle habits are non-negotiable if you're using (or considering using) these meds.
They can be a helpful tool — but they aren’t a magic fix. Building real habits still matters if you want to feel strong, confident, and keep your results long-term.We also created a FREE guide that breaks everything down and gives you a simple action plan to follow!
Grab it HERE
If you want more support, tools, and community, come join us in our free Facebook group: Busy Women Strong Habits Community 💬
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If you’ve ever felt stuck… paralyzed… or just completely unmotivated to do the things you know you need to do—you’re not alone.
In this episode, I’m sharing one of the biggest mindset (and strategy) shifts that helped me go from constantly falling off track to actually following through:
Forcing functions.
These are external systems, supports, or structures that make it easier to stay consistent—especially if you struggle with ADHD, low motivation, or all-or-nothing patterns.
I’ll walk you through:
What forcing functions are (and why they work)
Real examples I use in my life and coaching
How to build your environment for success
The reason I created The Challenge That Lasts around this exact concept
This one’s for you if you’re tired of relying on willpower and finally ready to stay consistent in a way that actually works for your brain.
🎧 Tune in now—and if it hits home, DM me and let me know your favorite takeaway.
✨ Doors to the May round of The Challenge That Lasts are open now! JOIN US HERE -
In this episode, Knica discusses the challenges of maintaining health and fitness routines over the weekends. She emphasizes the importance of mindset shifts and provides practical tips for navigating weekend temptations while still enjoying life. The conversation covers the psychological aspects of weekend behavior, strategies for planning, and the significance of sustainable habits in achieving long-term health goals
Weekends can disrupt your health journey if not managed.Mindset shifts are crucial for sustainable health habits.Planning your weekends can prevent impulsive decisions.Never miss two days in a row to maintain momentum.Incorporate one healthy habit daily, even on weekends.Treat yourself during the week to reduce weekend pressure.Avoid extreme calorie restrictions during the week.Untracked meals can help with mindful eating.Consistency in meals can aid in maintaining habits.Stay hydrated to support overall health.Join us in the Busy Women Strong Habits Facebook Group
Join The Challenge That Lasts Waitlist
Let's connect!
Follow me on Instagram & TikTok
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If you’ve ever started tracking your food, only to burn out, spiral, or feel like a failure when you couldn’t keep up—you are not alone. In this episode, I’m breaking down how I’ve learned to track without obsessing, and what’s actually working for me and my clients when it comes to sustainable fat loss.
I’m sharing why the “perfect tracking” mindset kept me stuck for years, how my ADHD plays into it, and what I’ve shifted to finally feel more in control—without letting food take over my life.
You’ll hear:
Why I stopped aiming for perfect tracking
How the Balanced Plate Method is helping my clients stay consistent
My current approach to flexible tracking as a tool, not a punishment
A few mindset shifts that can help you rebuild trust with yourself
Whether you track every day or not at all, this episode will give you permission to drop the guilt—and pick up strategies that actually fit your life.
Let me know what you think, and tag me if you’re trying the Balanced Plate Method this week!
Join the waitlist for The Challenge That Lasts
Follow me on Instagram
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This week I am coming at you with a bonus episode about where I'm at currently with my ADHD journey.
I promise I'll get back to my regularly scheduled health topics on Monday.
I just needed to get this out of my head and off my chest!
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This week, Knica gets real about what’s been on her mind lately—from navigating a shoulder injury and life’s stressors to the unexpected challenges of becoming a mom to a teenager. She opens up about letting some of her healthy habits slip and shares what she’s doing to dial it back in, refocus, and get back to looking and feeling her best.
Join us in Busy Women Strong Habits Facebook group
Get on the Challenge That Lasts Waitlist for May
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Feeling stuck or ready to throw in the towel? This quick pep talk is for the days when you feel like giving up. In this episode, I’m sharing why persistence—not perfection or even consistency—is the real key to success. If you’re tempted to quit, just remember: giving up only sets you back further from the version of you you’re becoming. Don’t stop now—you’re closer than you think.
👇 Join the community & take the next step with us:
💪 Join the Busy Women Strong Habits FB Group🎯 Sign up for The Challenge That Lasts
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Ever feel like you're doing everything right—eating healthy, working out, and staying on track—yet the scale won’t budge? Or worse, you find yourself starting over again and again? If so, you’re not alone.
In this episode, I’m breaking down the three biggest mistakes women make when trying to lose fat:
🚫 No Support System – Trying to do it alone leads to frustration and burnout.
🚫 No Routine – Winging it doesn’t work. Success comes from habits and structure.
🚫 No Patience – Expecting quick results can sabotage long-term progress.I’ll share real strategies to avoid these pitfalls so you can finally stay consistent, make progress, and stop feeling like you’re stuck in a never-ending cycle.
💡 Ready for a support system, structure, and accountability? Join The Challenge That Lasts—a monthly membership that helps busy women lose weight, build strength, and stay consistent in a way that actually lasts.
🔗 Join here
🎧 Tune in, take notes, and let’s make this the LAST time you have to “start over”!
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Have you ever caught yourself blaming your circumstances for why you’re not where you want to be? Maybe it’s your busy schedule, your unsupportive spouse, or the fact that life just feels hard. The truth? Successful people find a way to make things happen despite their circumstances.
In this episode, we’re talking about what it really means to take accountability for your actions and focus on what you can control. You can’t change your past, the weather, or what others do—but you can control your daily choices, your mindset, and your effort.
I’m sharing:✅ Why blaming external factors keeps you stuck
✅ The difference between external blame vs. internal responsibility
✅ A simple Excuse Audit to help you shift into action mode
✅ How to detach from other people’s choices (including your significant other’s health habits)
✅ Steps you can take today to start owning your successAt the end of the episode, I’m inviting you to join our free training next week inside the Busy Women Strong Habits Facebook group on how to stay on track when you’re busy. If you’ve been struggling with consistency, this training will give you the strategies you need to make it work—even when life is hectic.
📍 Join the FREE Facebook Group & Training: Busy Women Strong Habits
📲 Track Your Steps & Earn Rewards: WeWard App - code: ResoluteWoodpecker7495
📸 Follow me on Instagram for daily tips & motivation: @coach.knica.leeIf this episode resonated with you, share it with a friend who needs to hear it! And don’t forget to tag me on Instagram so I can cheer you on.
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Workouts are great, but did you know most of your daily calorie burn comes from movement outside of the gym? In this short and to-the-point episode, I’m breaking down the difference between NEAT (Non-Exercise Activity Thermogenesis) and EAT (Exercise Activity Thermogenesis)—and why NEAT is the real game-changer for fat loss.
You’ll learn:
✅ Why relying on workouts alone isn’t enough for sustainable fat loss
✅ How to increase NEAT in simple, effective ways
✅ The small daily habits that make a BIG differenceIf you’ve been struggling with fat loss despite training hard, this episode is for you!
And if you want deeper coaching, accountability, and support in making movement a lasting habit, join us in our free Facebook community Busy Women, Strong Habits to find out when we launch the next round of The Challenge That Lasts. Inside the challenge you’ll get access to our full training on NEAT vs. EAT and personalized strategies to help you move more effortlessly.
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Have you been feeling stuck in your weight loss journey, convinced that your hormones are to blame?
While hormones can play a role, they are not the reason most women struggle to see results. In this episode, I break down the real reasons why fat loss feels slow (or nonexistent) and what you can do to actually start seeing progress.
You’ll learn:
✅ Why you might be eating more than you think (even if you feel like you're being 'good')
✅ The role of protein, strength training, and daily movement in fat loss
✅ How poor sleep and stress could be working against you
✅ When hormones do matter (and what to do if they’re a factor)
✅ Why consistency over time—not quick fixes—makes all the differenceReady to stop spinning your wheels and get the support you need?
👊 Join "The Challenge That Lasts"—our ongoing membership designed to keep you accountable & consistent!Sign up here
💬 Come hang out in our free Facebook community, Busy Women Strong Habits, where we share tips, motivation, and support to help you stay on track!
Join here
If this episode helped you, take a screenshot and share it to your IG story! Tag me so I can say thank you! 🙌
📲 Connect with me on Instagram
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Are you tired of short-term challenges that leave you wondering what’s next once they’re over?
Do you struggle with consistency and find yourself starting over every few months?
If so, The Challenge That Lasts is exactly what you need!
In this episode, I’m breaking down why traditional challenges fail to create lasting results and how this membership is different.
With habit-based coaching, monthly macro adjustments, a supportive community, and gamification (hello, $200-$500 prizes!), this is the challenge that never leaves you lost once it’s over.
You’ll learn:
🔥 The biggest problems with short-term challenges
🔥 Why gamification and accountability make the difference
🔥 How to build consistency without burnout
🔥 Who this membership is perfect for
🔥 How you can finally make sustainable progressIf you’re ready to ditch the all-or-nothing cycle and stay consistent for good, join The Challenge That Lasts today!
Doors open TODAY Monday, February 17th, and we kick things off on March 1st.
👉 Join here
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In this episode, I’m joined by my partner coach for the 4-week challenge, Brooke, a health and fitness coach certified in hormone health and a prenatal-postnatal specialist, as well as a mom of two. We dive into real, honest conversations about managing anxiety and balancing the demands of motherhood and entrepreneurship. Brooke shares her personal strategies for coping with stress, setting boundaries, and prioritizing self-care amidst the chaos. Plus, we give you an inside look at our 4-week challenge and how it can help you build sustainable health habits.
Follow@brookewii_fiton Instagram
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Have you ever felt completely overwhelmed by conflicting fitness advice? One day, you hear that cardio is bad for muscle gain, and the next, someone says you must run for fat loss. Some say tracking macros is essential, while others claim it’s obsessive. The problem? A lack of nuance.
In this episode, I dive into why understanding nuance is the key to making confident, informed decisions about your health and fitness. I’ll share how I didn’t even know the meaning of "nuance" until a few years ago when I started following a coach who opened my eyes to the messy middle. I’ll also break down real-life examples—like tracking food, protein intake, and exercise—so you can learn how to navigate the gray areas of fitness with more clarity and less stress.
If you’ve ever struggled with all-or-nothing thinking and felt confused by mixed messages in the health space, this episode is for you! Tune in to learn how to ditch extremes and build a sustainable, confident approach to your goals.
✨ Let’s connect!
📩 DM me on Instagram/Facebook and tell me: Where do you struggle with nuance in your health journey?
🔗 Links to Insta, FB, & more!! -
In this episode, we dive into why the scale shouldn’t be your only measure of success. Frustrated by daily fluctuations or an unexpected weight increase? You’re not alone—but the scale tells just one tiny part of your story. We’ll explore the factors that impact weight, like water retention, hormones, and muscle growth, and share why focusing on non-scale victories is the key to sustainable progress. Imagine a life without the scale—how would you measure your success? Tune in to reframe your mindset, celebrate your wins, and learn why the number on the scale will never define your worth.
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