The LifeUP Health Coaching Podcast

Book launch in t-minus two weeks!

In today's episode, Derek Opperman announces his new book "Eat the Apple Take the Stairs - Weaving Wellness Into Your 'Impossible' Schedule." Geared especially for parents and professionals, the episode covers practical health tips, mental well-being, and the journey behind writing the book. Join him April 7th, 2026 12pmPST / 3pmEST for the official book launch! Visit www.eattheapplebook.com [https://www.eattheapplebook.com] for more information.

How To Get Your Habits On Track in 30 Days

Title: Mastering Habits: Your Guide to Lasting Change in 30 Days Introduction: Have you ever wondered why some resolutions stick while others fade into the background? In this episode of the LifeUp Health Coaching Podcast, Derek Opperman dives deep into the fascinating world of habits and their impact on our daily lives. With practical insights and actionable strategies, he offers a roadmap to building healthier habits that can transform your life in just 30 days. Get your FREE 2026 monthly habit tracking calendars here -> https://lifeuphealthcoaching.com/blogs/habit-tracker/ [https://lifeuphealthcoaching.com/blogs/habit-tracker/] Main Content: **Understanding Habits and Their Impact** Derek kicks off the discussion by emphasizing the significance of habits in our lives. Research indicates that anywhere from 45% to 88% of our daily actions are governed by habits. This staggering statistic highlights our reliance on routine behaviors, often performed unconsciously. The challenge, he notes, is to create positive habits while potentially eliminating those that do not serve us. **The 30-Day Habit Challenge** One of the standout points in the episode is Derek's focus on the power of a 30-day commitment. He argues that a shorter timeframe reduces overwhelm and enhances the likelihood of success. Instead of feeling daunted by long-term goals, a 30-day challenge allows individuals to track their progress and build momentum. Derek provides a relatable example of a client who aimed to increase his daily steps by taking the stairs at work for 30 days. This approach not only built a habit but also offered tangible results, reinforcing the idea that small changes can lead to significant improvements. Get your FREE 2026 monthly habit tracking calendars here -> https://lifeuphealthcoaching.com/blogs/habit-tracker/ [https://lifeuphealthcoaching.com/blogs/habit-tracker/] **The Science Behind Habit Formation** Derek references Dr. David Eagleman, a neuroscientist who explains that habit formation is rooted in neuroplasticity. When we repeat a behavior, we carve pathways in our brains, making these actions more automatic over time. The initial stages of forming a new habit are crucial, as this is when the neural connections are established. He stresses that while many believe it takes 21 days to form a habit, research suggests that a full 30 days may be necessary for lasting change. **Strategies for Success** Derek shares practical strategies to help listeners establish and maintain healthy habits: 1. **Habit Stacking:** Combine new habits with existing ones. For instance, drink a glass of water before your morning coffee. 2. **Design Your Environment:** Make it easier to engage in positive behaviors by setting up your surroundings. Place your gym bag by the door or keep healthy snacks visible. 3. **Track Consistency, Not Perfection:** Focus on the frequency of your efforts rather than achieving perfection. This mindset shift allows for growth and learning from setbacks. 4. **Visibility of Goals:** Display your habit tracker or goals in prominent places to create accountability and remind yourself of your commitments. Get your FREE 2026 monthly habit tracking calendars here -> https://lifeuphealthcoaching.com/blogs/habit-tracker/ [https://lifeuphealthcoaching.com/blogs/habit-tracker/] **Conclusion: Key Takeaways** Derek wraps up the episode by reiterating that lasting change is achievable through structured, manageable steps. The essence of forming new habits lies in consistency, self-awareness, and the willingness to adapt. By committing to a 30-day challenge, you can begin to see real progress and develop a healthier relationship with your goals. Get your FREE 2026 monthly habit tracking calendars here -> https://lifeuphealthcoaching.com/blogs/habit-tracker/ [https://lifeuphealthcoaching.com/blogs/habit-tracker/]

Forget "DadBod"- Get your "Father Figure" in 2026.

In this episode of the LifeUP Health Coaching Podcast, Derek Opperman discusses the challenges of maintaining fitness resolutions after the New Year and introduces 'Father Figure February' as a fresh start for listeners. He emphasizes the importance of setting realistic fitness goals, creating a simple exercise routine, and tracking progress to build accountability and motivation. Derek encourages listeners to embrace the journey of fitness and personal growth, reminding them that it's not about how you start, but how you finish the year. Takeaways * It's not how you start, it's how you finish the year. * 88 to 92% of health resolutions fail. * We can miss the entry points for our goals. * Champagne wishes in January often lead to disappointment. * Writing down fitness goals creates realness. * A simple routine can be more effective than a gym membership. * 7 to 12 minutes of exercise can fit into any schedule. * Tracking progress can boost motivation and accountability. * Sharing goals with others can create a supportive environment. * Father Figure February is a chance to start fresh. * Visit www.lifeuphealthcoaching.com/habit-tracker [https://www.lifeuphealthcoaching.com/habit-tracker] to download your free calendar and start tracking your progress toward physical success.

Six Ways to Keep Weight Off During Holiday Meals

Holiday weight gain is a serious problem - The average adult adds ~2lbs every holiday season - and never loses it! But not eating delicious meals with friends and family isn't realistic, either; who wants to be the 'salad person' on Thanksgiving? Join Derek in this episode and learn his favorite practices to enjoy great food while keeping a trim tummy.

Fasting - what it is, different kinds and how to do it

Fasting has gotten a lot of publicity lately - whatever way the media is slanting toward, know that fasting has been a health and religious-centered practice for over 6,000 years! To me it's a cornerstone of my health routine, from a 12-14 hour intermittent fast every day to an annual or semi-annual extended fast to 'reset' my body. When it comes to bang for your buck, nothing comes close to fasting. In this episode I'll take you through what fasting is, the different types and how to set yourself up for success when performing one. If you like the podcast, please leave a 5-star review and let the podcast Gods know you're watchin git, too. Enjoy!