Health and Fitness Archives

Episode 35: 15 Health and Fitness Habit Change Tips

Previous episodes gave you the background about why each component of the Health and Fitness dimension helps you prevent and recover from burnout. Now get more small adjustments you can make in each area. If you have been struggling to gain traction in any of these areas, this episode is for you. It may just spark an idea that help unlock a new way forward for you!

Here is what you can expect to hear:

How the SPM became a glimmer.
Practical adjustments that you can start today to improve your health and fitness habits.
Free resources to support your habit change efforts.

Download the companion cheat sheet at this link. It includes 15 tips, plus room to add your own ideas.

Listen at the link below or search for “Sustainable Productivity with Susan Sanders” everywhere podcasts are available.

Links to Learn More

Links mentioned in this episode of the Sustainable Productivity podcast:

Sign up for episode emails, weekly essays, and links so you never miss a thing!
Download the free Sustainable You Habit Tracker from this link.
Listen to other Health & Fitness episodes mentioned:
- Episode 1: Stress, Evolution, and Burnout
- Episode 6: The Biochemistry of Sleep & How It Can Make You More Productive
- Episode 12: Exercise as Treatment for Burnout
- Episode 18: What Does Burnout Have to Do With Nutrition?
- Episode 19: How to Get the Rest You Need
Pick up a copy of Brene Brown’s book Atlas of the Heart at this link.

We would love to hear from you. Send your feedback on the episode, suggestions for future show topics or guests, and anything else to Susan@SustainableSue.com or in a DM on Instagram.

PS: I am an affiliate of Bookshop.org and will earn a commission if you click through and make a purchase.

By Susan Sanders|2023-10-02T11:34:17-04:00October 2nd, 2023|Show Notes|0 Comments

Episode 18: What Does Burnout Have to Do With Nutrition?

Most of us grew up with nutrition messaging like the food guide pyramid and learning “You are what you eat!” Then life gets in the way, we numb out on unhealthy foods and eat our feelings so we can continue to RISE AND GRIND! Listen to this week’s episode to learn a new way forward when it comes to nutrition – a productive way forward that is sustainable long term. This is not about a diet. This is about fueling for the life you want to create for yourself so you can show up the way you want to, not just running on fumes.

Listen at the link below or search for “Sustainable Productivity with Susan Sanders” wherever you get your podcasts.

Links mentioned in the nutrition and Sustainable Productivity episode:

By Susan Sanders|2023-06-05T07:36:54-04:00June 5th, 2023|Show Notes|0 Comments

Episode 12: Exercise as Treatment for Burnout

Everyone knows exercise is good for them, yet we don’t seem to be able to consistently start and continue a fitness program. At the same time we are (proverbially) running full out on an empty tank. What if I told you that you can use exercise as treatment for burnout? In this episode you will learn why exercise is important to our Health and Fitness, what the components of fitness are, and get a few tips to inspire you to start, return to, or keep going on your exercise routine. Don’t worry – this is more than just lace up your sneakers and get running!

Links mentioned in the Sustainable Productivity episode:

By Susan Sanders|2023-05-01T06:15:39-04:00April 24th, 2023|Show Notes|0 Comments

Episode 8: Three Strategies to Improve Your Routines

Your life is made up of routines whether you like it or not. The Sustainable Productivity question for you is – How are those routines working for you? On this episode Susan teaches about the difference between schedules and routines and a theory she relies on to keep routines consistent. After walking through some real life examples, Susan will provide three practical strategies you can use to improve your morning routine, evening routine, clean up routine – ANY routine! Don’t let another day go by with your day running you.

Listen at the link below or search “Sustainable Productivity Susan Sanders” wherever you get your podcasts.

Links mentioned in this episode of the Sustainable Productivity podcast:

Sign up for episode emails, weekly essays, and links so you never miss a thing!
If you want to start to track your habits go here to download the habit tracker Susan mentioned in this episode.

By Susan Sanders|2023-03-27T08:34:45-04:00March 27th, 2023|Show Notes|0 Comments

Episode 7: How Susan Reads 200 Books a Year – and What This Means for YOUR Hobbies

In this episode Susan shares how she reads about 200 books each year. Although books might not be your thing, the suggestions she shares about different ways she fits reading into her schedule during different seasons of life might work for your hobby of choice. Listen to learn some tools and tricks that might help you find more time to read, craft, exercise, sing, or whatever brings you joy.

Listen at the link below or search “Sustainable Productivity Susan Sanders” wherever you get your podcasts.

Links mentioned in this episode of the Sustainable Productivity podcast:

Sign up for episode emails, weekly essays, and links so you never miss a thing!
To hear more book talk from Susan, check out Episode 4: February Reading Roundup
If you feel like you don’t have time for hobbies, listen to Episode 5 to hear how Susan found out how much time she was really spending on her phone
Sign up at this link for the Sustainable Sue Bookmobile to be notified every time Susan finishes a 5-star reads. Your To Be Read list will thank you!
Follow Susan on Goodreads at this link to see what she has read, what she is currently reading, and the hundreds of books she plans to read next.

By Susan Sanders|2023-03-20T07:41:42-04:00March 20th, 2023|Show Notes|0 Comments

Episode 6: The Biochemistry of Sleep & How It Can Make You More Productive

What does biochemistry have to do with sleep? What if I told you that it is linked to a more Sustainably Productivity life? On this week’s episode you can learn about what is happening in our bodies when we conk out, why shift workers are more prone to obesity, and why cravings for fat and salt happen more often when you are sleep deprived than when you are rested. The episode wraps up with a few tips that might help you get more zzzzzzz’s tonight!

Links mentioned in the sleep and Sustainable Productivity episode:

By Susan Sanders|2023-03-13T09:50:02-04:00March 13th, 2023|Show Notes|0 Comments

Meal Planning Strategies for When You are Sick of Meal Planning

This episode is for those who are tired of carrying the meal planning load. When you can’t even believe your people need to eat AGAIN and you just want to pretend dinner is not a thing, hit play on this episode. You will hear about four strategies that are working for Susan right now to make tedious meal planning a little more sustainable. At the end there are three bonus ideas about how to use the three dimensions of Sustainable Productivity to set Future You up for success.

Links mentioned in the Sustainable Productivity episode:

By Susan Sanders|2023-02-20T10:33:32-05:00February 20th, 2023|Show Notes|0 Comments

What is Sustainable Productivity?

Sustainable Productivity can be the answer to burnout and its soul sucking after effects. In this introduction to the burnout recovery principles, listeners will hear what Sustainable Productivity is NOT. Then Susan introduces two key questions to ask in order to make habit changes for short and long term habit change that sticks. Floating through life aimlessly can reduce your quality of life just as much as striving all out all the time. It is time to meet in the middle and Sustainable Productivity is that sweet spot.

Links mentioned in the Sustainable Productivity episode:

By Susan Sanders|2023-02-17T11:50:44-05:00February 17th, 2023|Show Notes|0 Comments

Stress, Evolution, and Burnout

Stress has always been a part of our lives – since the beginning of time. How we have handled it has changed, leading us to the breaking point we live in today. The pace of life is no longer sustainable and we are avoiding addressing the elephant in the living room – our response to the pressure. Stressors will never go away, the problem is in how we manage it. In this episode you will learn about how stress affected our ancestors and how it affects us today then you can learn a few tips and tricks for coping with stressors that will inevitably come into our lives.