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Change Academy

71 EpisodesProduced by Brock Armstrong & Monica ReinagelWebsite

Learn how to create a healthy mindset, sustainable habits, and a lifestyle that you love (and that loves you back). Brock and Monica are seasoned pros with decades of nutrition and fitness expertise and coaching experience. Together, they turn the tricky business of behaviour change into an approach… read more

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50K Tuneup: Navigation System

January 17th, 2022


This information will serve a sort of GPS, helping us make choices and design habits that steer us toward our desired destination.

Don't forget to check out our Midlife series at

50K Tuneup: Updating your Software

January 7th, 2022


Healthy habits like eating well, getting some exercise, and managing stress go a long way toward keeping your body and life running smoothly  But every once in a while, our lives can benefit from a more thorough …

Announcing the 50,000 Mile Tune-up (Extracurricular)

January 1st, 2022


We’d l ike to invite you to join us for something we’re calling the 50,000 Mile Tuneup: a system-by-system inspection and tuneup (or complete …

What's Your Goal-Setting Style?

December 27th, 2021



  • Working toward any type of goal is likely going to benefit you – but being strategic can lower your effort and raise your success rate.

Accountability is BS with Heather Parady

December 15th, 2021


Our guest, Heather Parady, a mental health therapist turned online entrepreneur and podcaster who hosts no fewer than three podcasts!

Her Happy Brain podcast is where we originally came across her work, and in that …

How Fast Can You Change?

December 3rd, 2021


Some changes happen quickly; but most significant change takes time. And it’s important that your time frame for success be appropriate to the size of your goal. Otherwise, you may not be able to see--or appreciate--the …

How Will You Tell the Story?

November 22nd, 2021


All of us will experience our share of challenges, disappointments, and hardships as we go through our lives. We may go through things that are quite traumatic. Our ability to recover and transcend these things depends …

Getting Your Second Wind

November 12th, 2021


In this episode, Monica Reinagel turns the tables and interviews her usual co-host, Brock Armstrong, all about his new podcast called Second Wind …

The Power of Giving Up

November 3rd, 2021


There’s an important distinction to be made between top level goals and lower level tactical goals. Often, getting fixated on achieving your tactical goals can lead to being tenaciousness for the sake of being tenacious.

Rhythms vs Schedules

October 25th, 2021


We often talk about the importance of planning ahead–and sticking to the plan. But we also advocate for mindfulness: being attuned to your experience …

What to do When You Lapse

October 15th, 2021


Everyone has lapses – small slips, moments, or even brief periods of time when you fall back into old habits and old patterns.

Lapses can be an …

How to Use Stress to your Advantage, with Dr. Nicole Byers

October 6th, 2021


Our guest on this episode is Dr. Nicole Byers. A self proclaimed neuroscience nerd, mom, and leadership/productivity coach, Dr. Byers helps busy …

What Goals are Still Unmet?

September 27th, 2021


It’s been well over a year since we first talked about unmet goals and we thought it would be a great time to revisit this topic. If you’ve already …

How to Treat Yourself Better (Extracurricular)

September 17th, 2021


In this special extracurricular episode, we are sharing a little peek inside the year-long Weighless Program ( that …

What Problem are you Trying to Solve?

September 6th, 2021


We encourage you to identify things that aren’t working (or could be working better) and design solutions. But sometimes, we end up designing …

Habits and Identity

August 26th, 2021


The things we do on a routine basis impact how we see ourselves. And the opposite is also true: How we see ourselves can influence how we act. In other words, our habits and our identity are closely tied to one another.

How to Fix a Sedentary Lifestyle (Extracurricular)

August 13th, 2021


In this extracurricular episode, we’re sharing a preview of an upcoming workshop on incorporating more movement and fitness into our daily routines. …

Motivation and Accountability

August 9th, 2021


This episode was suggested by a listener named Liz: 

“I have clients that I fear will let go of their habits when they don’t have me there to hold …

Changing the Unchangeable with Molly Watts

July 30th, 2021


Molly is the host of the Breaking the Bottle Legacy podcast, in which she shares her own experience with changing her long-standing drinking patterns …

Wisdom to Know the Difference

July 19th, 2021


The Serenity Prayer (“Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to tell the difference”) counsels us to accept the things that we cannot change. …

Defeat Procrastination with Microplanning

July 9th, 2021


We all have those tasks or projects that, despite our best intentions, we find ourselves procrastinating.  It might be a new behavior or practice that we want to create a habit around, like exercising or meditating. Or …

Radical Acceptance with Heather Hutchison

June 30th, 2021


In this episode, we depart a bit from our usual format and welcome a guest to the show.

Heather Hutchison is a singer/songwriter and author of the new …

Stop Coping So Well

June 21st, 2021


Coping mechanisms are not an inherently bad thing. If we can’t avoid or escape something unpleasant or even harmful, figuring out a way to cope with …

How to List Better

June 11th, 2021


To-do lists, checklists, scorecards can be great tools to keep us on track. But they can also seem like an overwhelming task themselves. Or worse …

What's Holding You Back?

June 2nd, 2021


Some of our goals or objectives require us to master a range of different skills. You’ll probably be naturally stronger in some areas than others. And sometimes, in order to reach our goals, overcoming or strengthening …

Cues and Prompts

May 21st, 2021


In this episode, we’ll teach you how to identify and dismantle unhelpful cues and also build some helpful ones.

We all have cues in our lives that …

The Power of Positive Illusions

May 7th, 2021


Having a firm grip on reality is usually seen as a sign of good mental health.  But social scientists have discovered that happy and successful …

Spring Break (Extracurricular)

April 14th, 2021


Monica and Brock are taking a brief Spring Break but we will be back in May with brand new episodes. 

In the meantime, this is the perfect time to go …

Changes We'd Like to Keep

April 9th, 2021


A year ago, virtually every aspect of our lives changed profoundly: How we eat, shop, work, socialize, exercise, etc. These weren’t changes we chose but changes that were forced on us.  Now that we are beginning to …

What's Your Default?

March 31st, 2021


Behavioralist Schlomo Benartzi defines a default as “what happens if you do nothing.“ If we’re too busy, distracted, or fatigued to make a choice or …

Office Hours (Extracurricular)

March 28th, 2021


In this extracurricular episode, we invite you to listen in to a group coaching session that we held recently with members of our year-long Weighless …

How Do You Want to Engage?

March 19th, 2021


In the last episode, we talked about deciding which thoughts deserve our energy. But once we've decided that a situation deserves our attention, we need to decide how we want to engage with it. The words we use to …

Choosing Your Thoughts

March 9th, 2021


Not all of our thoughts deserve our attention or energy. Some can safely be dismissed without further examination. But we often allow unworthy or …

What You Gain by Slowing Down

February 26th, 2021


We often feel like we have to make a decision, make a change, make a difference, or achieve a goal quickly. But if we want the benefits to be …

Transformation Toolkit (Extracurricular)

February 19th, 2021


FREE WORKSHOP: Learn From Two of The Top Health Experts Online, Board-Certified Nutritionist Monica Reinagel and Certified Fitness Coach Brock …

Your Future Self

February 17th, 2021


Our current actions are creating our future reality. Sometimes, we have to choose between what we want right now and what we want for our future selves. Research shows that the more emotionally connected we feel to our …

Contingency Plans

February 6th, 2021


Having a plan allows us to convert our intentions into action. But having a contingency plan may be just as important. They allow us to recover when things don’t go according to plan. In this episode, we help you create …

Aligned Actions

January 26th, 2021


How well do your actions align with your values? Often there can be a disconnect between what we say our priorities are and the choices that we are making on a daily basis. That misalignment can lead to frustration if …

Why We Say Yes

January 16th, 2021


When we are trying to change an unwanted behavior, we often get so focused on trying to find ways to say no to it that we miss the step of understanding why we say yes to it in the first place.

While learning how to say …

Midweek Resets and Evening Rituals

January 6th, 2021


If you start your week or your day off full of focus, determination, and vigour but find it waning by the weekend or the evening, you are not alone. …

Are You Too Busy For Change?

December 28th, 2020


Have you ever felt that you were simply too busy to make the changes you’d like to make in your life? In this episode, we challenge some of those stories we have about how busy we are and how much time change requires. …

Eating Healthier (Extracurricular)

December 22nd, 2020


It's an Extracurricular episode! We'll be back to our regular episodes soon but for now...

Join Monica Reinagel (and Brock Armstrong) for the 30-Day …

Should You Focus on Strengths or Weaknesses?

December 16th, 2020


When designing your life, you can choose to lean into your superpowers and do more of the things that you're really good at or you can choose to address your weak spots and focus on building up those things that you're …

Being Good Enough

December 4th, 2020


Sometimes, our desire to change is rooted in the belief that we are not good enough--and that we need to fix whatever’s wrong with us in order to be …

What, How, Why Problems

November 25th, 2020


The key to solving any problem is first understanding what the problem truly is. In this episode of the Change Academy podcast we define the three …

Looking for Easy Wins w/ Mitch Harb

November 16th, 2020


In this episode of the Change Academy podcast, Mitch Harb joins us to talk about his “easy wins” approach to creating sustainable behaviour change.

Mitch is a personal trainer and nutrition coach. He is certified by the …

Breaking Highly Rewarding Habits

November 6th, 2020


Some habits are just habits. We do them because they take us down the road of least resistance. But some habits give us pleasure, and we often think of those habits as being more like an addiction - something that is …

Use the Power of Distraction for Good

October 28th, 2020


Being easily distracted can be a bad habit and also a barrier to change. But we can also use distraction as a way to break bad habits or ingrained behaviours. The trick is being more intentional about when, why, and how …

How We Talk Ourselves Out of Change

October 20th, 2020


In this episode, we explore how and why we often talk ourselves out of making the changes we want to make - and give you some tools that will allow …

Why Short-term Challenges Don’t Create Long-term Change

October 11th, 2020


People seem to love these short-term challenges where you give up sugar for a week, do 25 push-ups every day for a month, or give up alcohol for …

You Reached Your Goal, Now What?

October 5th, 2020


Sometimes we get excited about an idea, we follow through on a goal, and are very successful at it. But while everything should be peaches and cream, …

Why You Need to Focus

September 26th, 2020


Most of us have a long list of things about our lives (or ourselves) that we would like to change. And while that is a great place to start, when you …

Collecting the Evidence For Change

September 16th, 2020


It's hard to keep believing that change is possible when all the evidence seems to point to the contrary. And that's why it's so important to collect …

Is Comfort Overrated?

September 7th, 2020


We humans like comfort. We believe that making ourselves comfortable is a good way to take care of ourselves and make ourselves feel content. But is …

Getting Gritty with Rebecca Louise

August 28th, 2020


You have probably heard the term 'grit' thrown around but what does it actually mean? Our guest on this episode boils it down to “getting back up, one more time.”

In this episode, Monica interviews guest Rebecca Louise, …

Rewards vs. Consequences

August 21st, 2020


What are the pros and cons of using rewards vs. consequences as our compelling reason to change?

Sometimes our compelling reason is a positive vision of a future we want to create. But other times it’s a negative vision …

Make the Most of an Impulse

August 7th, 2020


In this episode, we talk about impulse control and how giving in to unplanned urges can get in the way of achieving lasting change. Not only that, …

Your Past Does Not Predict Your Future

July 24th, 2020


In this episode, we discuss why our past failures (or successes) don't predict our future successes (or failures). Then, more importantly, we get into how to dismantle that idea so you can clear a path for future change …

Make Not Quitting a Habit

July 13th, 2020


The truth is that every time we give ourselves an excuse to quit, we get better at quitting. But every time we don’t quit, we get better at pushing through. So, both quitting and not quitting can become a habit. And an …

Challenging our Beliefs

July 8th, 2020


In this episode, we look at our beliefs and how deeply they affect both the choices we make in life and how we react to situations.

Here is a bit of a spoiler: As we go through life, we may need to periodically reexamine …

Attention Intention Action Cycle

July 1st, 2020


This is an approach we developed to help people in our Weighless program create sustainable weight loss but this process can be applied to any change that you want to make in your life. In this episode, we explain how …

Change is Forever

June 22nd, 2020


We have come to the final topic on our list of eight things we believe need to be in place in order for real, sustainable change to happen. In this episode, we are tackling the idea that there is no "finish line" to …

Failure is Awesome

June 11th, 2020


We think that failure shouldn't happen and that if it does, it means that something has gone wrong. But failure is not the opposite of success. It's …

Practice Makes Permanent

June 5th, 2020


In this episode, we are moving down the list to #6 (of our eight key behaviours) and discussing why practice is important ... and also why it may be more nuanced than you might have thought (Hint: it's more than just …

Creating Your Support Strategy

May 28th, 2020


Look at your social circles and habitat. Do the groups you belong to have the identity you want? Does your home or office reflect the identity you want? If not, what can you easily change or adapt to make it more …

The Hidden Cost of Unmet Goals

May 18th, 2020


It’s exhausting to carry around a goal that we never get any closer to. To have a problem that we can’t solve–or that won’t stay solved. To make the …

You Must Have a Plan

April 29th, 2020


Your plan is your map. Without your map, you may make it to your destination but it will take a long time and you will expend a lot more energy and …

The Difference Between Goals and Objectives

April 18th, 2020


Well beyond a number on the scale or an amount in your bank account, your objective keeps you moving forward in your journey of change.

Questions we …

The Importance of Curiosity

April 8th, 2020


Both curiosity and openness are essential to creating lasting change. Curiosity goes hand in hand with a willingness and ability to look at thoughts, …

A Compelling Reason to Change

April 2nd, 2020


Last episode, we outlined the 8 things we believe to be essential for creating sustainable change and in this episode we’re going to take a closer look at the first one on our list. A Reason.

Change is hard and …

Eight Things to Make Changes that Last

March 30th, 2020


The eight things you need to make any change become lasting and sustainable, in our opinion, are: A reason, Curiosity, An objective, A Plan, Support, Practice, Failure, and Forever.

We'll look at each of these in more …

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