The Successful Coach

Jennifer Popken


Is it difficult to incorporate diet and exercise into your busy life? What’s the first step?

As high performers, the first thing you want to do is surrender sugar, refined flour, and chemicals. They sap your energy and slow you down. Eat a plant-based diet and you’ll get that sense of vitality you’re missing. And it won’t take long.

Tune into your body. Get complete. Remember, it’s not only about diet. Food, fitness, and mindset – all three help us reclaim our birthright to health, happiness, and freedom.

Learn to prioritize yourself. Make commitments, focus on them, and follow-through.

A bit about Jennifer:

Jennifer Helene Popken, M.S. is a seasoned entrepreneur with over 20 years of initiating, growing, and leading purposeful businesses. She began coaching in 2010 and has worked in the industry with a focus on Lifestyle Medicine Coaching, Executive Coaching, and Career Coaching for individuals and organizations. The creation of methodologies for learning systems is her specialty.

She has led end-to-end marketing programs by developing and evolving brands. She creates strategies and content/design across all marketing touchpoints (video, email, social, blog, advertising, community, website, events, etc.). 

Jennifer has led online educational programs by developing innovative content strategies for Learning Management Systems (LMS). She directs the design, schedules, budgets, and sales staff to scale systems globally. Additionally, she represents programs as both presenter and evangelist.

She has a long track record of developing training methodologies as well as conducting profitable, immersive coach training, marketing, and mentoring programs.

She is the Managing Director of Noble-Manhattan, an accredited (ICF, ILM, IAPCM) coach training company in the United States where she is a Master Coach and Coach Trainer. Jennifer speaks fluent French and German and has spent 15 years abroad immersing herself in learning about transformation and growing international businesses.

She holds an M.S. in Nutrition and has been consulting groups, companies, and individuals for over a decade on Lifestyle Medicine.

Most importantly, she believes that your daily practice is your most powerful medicine. The root of her past, future, and present is in the practice of the grammar and doctrine of Patanjali Yoga.

Where you can find her:

Where you can listen to this episode:

Jennifer Popken 0:01

When I go to the grocery store and see what people are buying, it's hard for me to see suffering. I lost my mom at 59. I lost my mother in law way too early, and I know that that could have helped them, and I can't. Now I'm on a mission to help as many people as I possibly can. Because I know the formula, and I know it works. I do not doubt it. There's no wavering at all. It's not just food, it's not just fitness, and it's not just mindset. But all three together help us to reclaim our birthright to health, happiness, and freedom.

Doug Holt 0:35

Hi everyone, I am so happy to have my next guest here. Jennifer Helene Popkin, you know, she's an expert in health and nutrition. Also, a former Ford Model, Master Chef, cast member, and current serial entrepreneur. She's creating methodologies that conceived innovation before circumstances demanded. And there's so much more that I learned about you in our previous conversation. So I've been dying to get into this conversation, share it with others. So thank you for being here.

Jennifer Popken 1:02

So happy to be here, Doug. It's awesome to be with you and to have this time to just go deep with a like-minded friend like yourself.

Doug Holt 1:10

Thank you. So one of the questions that we were talking about off air and I kind of cut you off, only because I wanted to share it with everybody else is we're talking a little bit about how high performers can sometimes get how lifestyle can affect their performance in the way that they achieve things. What's been your experience with that with coaches and high performers?

Jennifer Popken 1:30

Well, I get the sense that we're all trying to avoid pain on some level and discomfort. And even though we're coaches, and we're high performers, we know change is a part of that. There's always like a limit to where we're willing to go and where we stop. And it's part of our job in our self-work to facilitate our clients and our companies to push through that. Often, I find that we're trying to bypass the lifestyle aspect, the exercise, the proper nutrition, getting the correct knowledge that's required to achieve optimization in those areas. And we're going to mindset, and it's been my experience that we cannot access everything available to us until we look at the lifestyle holistically with the three pillars of nutrition, embodiment, fitness, and mindset.

Doug Holt 2:21

Beautifully said that you always talk about sometimes that physiology affects psychology. You can use that analogy of what somebody who's depressed looks like; they're slumped over, poor posture. Someone confident; chest out, head up, and that the acting as if can affect the biological chemistry, the biochemistry that we have, and our motor neurons, etc. coming through that.

Jennifer Popken 2:47

Absolutely. I've been studying yoga, which in the west is known, rather casually, but I'm like, I have these teachers who are hardcore. They yell and hit, and they're not very spiritual, they're very spiritual, but they're not very nice. This is bad, and you actually can't be depressed if you open your chest. And so we study a lot of physiological problems because I lived in Switzerland for ten years. And the main health issues in Switzerland aren't cancer and diabetes; it's depression. That's the main thing plaguing their society. So we dealt with a lot of our therapy classes where I apprenticed him for ten years around depression, people who are clinically depressed and you're right, that physiology like if you lift your chest, you won't feel depressed anymore. Depression and anxiety are plaguing our nation now during this time, and not only young people but also people our age. And it's a problem, but it's just the chemicals in our brain, the physiology in our physical body, and eating things like sugar and stimulants. I still drink caffeine, but other stimulants, especially sugar, that's always the one that gets people, the chemicals, and food too. When we're not eating a clean diet, we're not sourcing our animal products from responsible places. It all adds up and impacts our brain chemistry, more so than we realize.

Doug Holt 4:08

Yeah, I think that's so true and something that most people miss; we look at high-level CEOs, coaches, just high performers in general. We're looking for that next hack, that next trick, the next seminar, the thing that's going to get us over the edge, but we forget those things just like in business that consistently move the needle for us in the long run. And I know for myself, I'm coming off two-day water fast. Where's just water, some salt, coming into a little bit of clarity but also using it as a reset, and realizing that my physiology is going to allow me to get where I want to go if I'm tired, exhausted, you know, I'm not going to be able to make good decisions.

Jennifer Popken 4:46

Right. And your gut, more and more research is coming out not only in the gut, right but in the skin and everywhere, and that is huge. Where we are, we are their biome, and there's so little expertise on this topic. We have to take it upon ourselves, and you can take all the probiotics you want. But it's not going to be the same as eating a high fiber diet full of vegetables. No one can debate whether vegetables are good for you. Go to your garden, and you come to find out not all fiber is created equal. The fiber from sweet potato and squash are very different and serve different purposes; the fiber of an apple is incredibly different from the fiber from a plum. So we need a variety of these fibers for good bacteria to proliferate. And there is research talking about that. It's just coming out from NIH. And the biome is also impacting our brain chemistry. And so we need circulation, proper hydration, movement, like rebounding, even running healthily—all kinds of movement and breath as well as foods that allow our bodies to circulate. So we find that these ketogenic diets are trending right now, not necessarily against the ketogenic diet, well, we have to be thinking about the stagnation in the blood. And in the colon, we're eating like high protein, high fat, that also leads to a kind of stagnation and sluggishness in the colon. So it's important to get informed and have that balance as required. Because if you wake up in the morning, and you're feeling great, which I bet you did today.

Doug Holt 4:54

Oh yeah. On my day three now, sorry.

Jennifer Popken 6:16

Oh, my gosh, that's amazing. So you see, it's like, it's incredible. And you can do all the mindset affirmations, worksheets, books, you can do all that you want, but you're never going to get that the way you felt this morning when you hop out of bed. And that's a great indicator, how you feel in the morning when you wake up, and if you're drinking a lot of alcohol, you're probably not going to be like bursting out of bed with a ton of energy. If you're staying up late and not getting adequate sleep, sleep is something we don't talk about deeply restorative sleep; you're not going to be jumping out of bed feeling great. If you don't get adequate exercise a day before, you can't even sleep very deeply. So all these factors are impacting our optimal health. And if you want to be on your A-game, you've got to make those commitments push through the discomfort of change, and just give it up the things that are holding you back or sabotaging you. And we can negotiate and bargain with ourselves all we want. I know my clients do all day. But at the end of the day, biology is biology.

Doug Holt 7:17

Yeah. And it's so interesting, because you think about you know, whether it be whoever it be in business, right? You're coming to the table, and you have a good big negotiation or a big project you're working on, will spend all kinds of time money resources to achieve the goal and the outcome that we do yet we don't look at those things that you're talking about sleep, gut, biome, proper nutrition, movement, for some reason, in our culture, those things have been put to the wayside. And we start focusing on the other aspects. What pill can I take? What's the crash that I can do rather than performing at our optimum level?

Jennifer Popken 7:53

Absolutely. And it's unfortunate. I was thinking about the ultimate workspace with the gym, the sauna, the clean, pure water, the juice bar, the high-performance salads, which isn't just Iceberg lettuce and blue cheese, right? It tastes really good, the Cobb salad that everyone loves, but it's sprouted. Yeah, it's a living food; if you want to live a plant-based diet and take your health next level, you eat sprouts. I mean, if the potential reality of that plant goes into your body, and you have that vitality, and it just shines through and your skin and your eyes, how fast you can respond. It's amazing to see the transformations that will happen.

Doug Holt 8:35

It is, and people don't realize, we are here and I have this discovery, but just what you described here, it's a 1300 square feet sauna, gym, everything in my "Home Office," but we grow microgreens here. Microgreens that you can grow right on your countertop and people don't realize how easy it really can be to live this lifestyle you're talking about. So let me take a step back here. I can imagine the person that's listening to this going, "Okay, that sounds great. But I go to Amazon to find the right diet book, and there are over 70,000 listings when I type in a diet even under health and fitness books 70,000. Where do I start?"

Jennifer Popken 9:16

It's a really good question. And by the way, you'd be really at home at my home because we're also growing microgreens like a counter far infrared sauna down the hall.

Doug Holt 9:24

Nice, I love it.

Jennifer Popken 9:28

To me, for anybody. The first thing you want to do is surrender sugar and refined flours. So anything that's made from ground flour, like pizza, pasta, cereals, you hidden sugar in sauces, dressings, so you just want to excavate your choices, crackers you're eating, whatever it is you're eating, either make it from home, hire a chef or order it from places that are not committed to using bad salt, bad sugars and bad flour. And I say bad because they don't provide energy; they take energy away from you. And then they slow you down over time, stagnate your colon, right? So we want to be circulating all the time in our blood, in our tissue, in our DNA, so that those cells can be reborn again, even better than they were before. So that would be the first thing I would say is to eliminate those things. And that's a big deal for a lot of people. What do I eat at 4 pm? I reach for the sandwich. Do a nori wrap instead, or get those coconut wraps. Those are amazing. There are all kinds of options these days, flax wraps, I mean, there are so many cool options that are tasty, that you can substitute your bread for your sandwich or whatever it is. So that would be the first thing I would suggest no flour, no sugar, no chemicals. That's three things.

Doug Holt 10:49

Well, those are all three important things. I think people don't realize that ketchup has sugar in it. Almost anything like bread, even if you're saying, "Look, I'm just gonna eliminate sugar, grains, whatever." But bread has sugar in it. And all the other options, I'm not saying that they shouldn't eliminate grains, but it's really surprising how well it's hidden under different names within products.

Jennifer Popken 11:10

Yes. All-natural doesn't mean organic.

Doug Holt 11:13

No, or good for you.

Jennifer Popken 11:17

Correct. So just be intelligent, go to the source, how nature created it, that's going to be the best, most efficient way for our bodies to process food. What bodies want to process food.

Doug Holt 11:29

Yeah, I'm sorry, interrupt you. But I know you have a 7-day Lifestyle Plan that you're offered to give out to our listeners, which I appreciate. So thank you for that. And taking people through Is that something that anybody can jump into to kind of get a reboot? We were talking a little bit about that.

Jennifer Popken 11:45

Sure, I mean, yeah. So I have, I have an a 7-day Lifestyle Plan that I created for high performers, people who are committed to taking that next step; it's free for your audience. And I hope that the audience you guys are listening to, and gals download it and do it follow through. And yes, it's for everybody. But some people are a little intimidated by "Well, I haven't had to prepare this food, or it's a little bit, it's too new." I'm suggesting to make their almond milk, for example, or make a nut or a sweet potato that just seems a little bit strange. Soak your seed; what does that mean? Why are you doing that? It's a new ideology. So you can either hire somebody to make those recipes, or you can order it; I offer a couple of resources that I think are great that you can just have delivered to your door, that is going to be in the same line. But it's not only about diet; I'm also asking you to tune in to your body because doing exercise mindlessly is also not that effective.

The more I go through the mind, the more I realize that it's insufficient because there's a thing we talk about in the coaching world about getting complete. So where we leave things, loose ends that are untied, there's incompletion. And then that comes out in between the lines in our tone of voice, in a way we say things, in the things that we saw was a bit might call passive-aggressive, it can turn into that. It can turn into illness; whatever it is, I know that it causes sub-optimal performance. When we do mindful exercise, that could be anything kickboxing, walking, but when we're fully present, it makes a difference. So the lifestyle plate is also talking about that about mindful movement. And that can also be uncomfortable because sometimes we go to exercise right away, I know I have, and if we can tune in and say, "Okay, wow, this is uncomfortable." And there's a difference between discomfort and injury, of course, but to be mindful about the things we're choosing to do them differently with a different mindset.

Doug Holt 13:45

I love that, I think we often talk about mindfulness, but people don't think about what's the opposite, which is sedation. You're almost sedating yourself, through TV, drugs, alcohol, food that is bad for you that is temporarily high, or going for the intense run with the headphones in jamming out to music, because you're escaping the world. And again, I do it to get just as guilty as everybody else. But when I think about the opposite of mindfulness, I think of sedation, right? And nobody would say I'm willingly going out to sedate myself, to cover up something. And that's where I think somebody you know, like yourself, and many other people who are listening are the coaches. As a coach, it's really important not just to be an executive coach, because if you're going to be an executive coach, you get to treat the whole executive, right? You get to treat the whole person because that person is not categorized in the sense if they're having relationship issues at home, that's going to bleed into the work-life. If they're not taking care of their wellness and lifestyle, that's also going to bleed into the business life.

Jennifer Popken 14:48

Absolutely. And I think on the other side of sedation is also overconsumption. So we over-consume literature, we over-consume media, we over-consume things. Still, I have to say that sometimes listening to really loud music on the run is incredibly liberating. I mean, if you push through on that run, you come back, and you're like, it's like when you rev the car, and you blow it out it's like, it's just feeling. So I can't say that that's not bad, right? I do enjoy that myself. But the overconsumption is a kind of sedation. And we're not sure about sedation, but it's kind of numbing out because we don't allow digestion. We don't allow that absorption. We don't allow time for contemplation, which is a thing of the past. But it's extremely valuable. And the more I learn, the more I realize how valuable it is. Because there's this whole genesis of wisdom that emerges when you allow yourself to sit with something for a moment, and that's been something I've learned just in the last three or four years.

And how do I say it? I'm still in it. So the articulation of it isn't like right there. For me, it's about allowing myself to find my wisdom and have to clear the vehicle even to access that. And I know that we have to allow the space for that in a coaching session and Ontological Coaching session. And that's where the real magic happens. And if we as coaches are not treating the whole person, they can't create sustainable change. And that's something that I'm extremely passionate about and committed to, that there be the change that lasts, not just for a moment is; having an AHA moment is great; it fills my heart. But it's inadequate because it needs to last. And that can even become regenerative change where that person can take that chance and then inspire and transform others. And that is a whole other level. For us as coaches.

Doug Holt 16:46

It's beautifully said and, and I agree. For me, that encompasses breath work, which is something that I've been practicing, but the way I describe it to people is the journey of being a high performer is kind of when you know it all you're in the teenage phase. As a teenager, I knew everything. Trust me, and I knew it all. I always say testosterone up to here, wisdom way down there, right. And businesses go through these phases when I coach business owners. And so we get to the point where like, "Okay, I know fitness, I know health, I know wellness" you're just at that teenage phase, and you're still on your journey as what you're saying, and that's where having a guide, or somebody else is really helpful. So when he walked the path, maybe a couple steps ahead of you, probably the reason you have yoga instructors and yoga teachers to help you on that path.

Jennifer Popken 17:37

Absolutely. And I just wrote an article for or commented one of my quotes was in there about the, you know, leadership skill that frequently gets overlooked by entrepreneurs. And that leadership skill that I noted in that article was curiosity. When we hear about this in different talks, Eastern methodology about the beginner's mind, and always coming at things like we thought we knew it all. And then we realize we knew nothing but a lifetime of learning. And I have to say that the more curious I am, especially about my inner work, because we as coaches have to be doing our inner work, we can't be the catalysts that we claim to be for others. And that constant curiosity like oh, "I'm triggered," or "Oh, I want to eat this treats," but actually, what part of me is wanting that, huh?

Doug Holt 18:33


Jennifer Popken 18:34

What do I need? Is this going to fill that gap? and so forth. So that curiosity for my work and that curiosity, also my coaching, and I think curiosity, also for entrepreneurs and high performers, is key. And we sometimes think it's a weakness. But I think; actually, it's where some of the secret sauce lies.

Doug Holt 18:54

Oh, I agree. 100%. And I also think, frequently, when we look at weakness, going towards the weakness, to me, is the biggest sign of strength, right? Because you're going into the unknown, you're going into a depth of you, as the individual or business owner, whatever you want to call it, you're going into depths of you that are scary. It's easier to point out that you're weak, but when you become vulnerable and accept yourself and others that you're growing in a different direction, that's truly a sign of strength and thus regaining power in your life.

Jennifer Popken 19:25

Absolutely. And I know leaders that have employed that exact thinking and mindset, and it's completely transformed their team. And it's created more longevity and retention in their workforce. And that that doesn't seem logical, but it actually is Bernie Brown's work has impacted my life and my work and in so many ways, and I just really want to honor her, because she's brought this to the corporate world. She's brought this to the world, I think, is a very fashionable sense in the last five to 10 years, maybe seven years. I don't know, but sometimes I feel like, especially with women, when I work with women, there's this thing that I'm vulnerable. And there's a little bit of a misunderstanding I feel about vulnerability because it can get pretty messy when you go in there. It's overwhelming, it's tender, and it's scary. Then it can be messy and like, you can start smearing yourself all over people. And so I'm all about radical responsibility, taking responsibility for everything in your life, your health, your relationships, the quality of those two things, especially your parenting, I'm a parent, your work, and so on. I think this work, I feel, and I believe and I know based on my work with this work, is that the level of vulnerability has to be also taken very conscientiously and responsibly because our staff is our stuff. And frequently, we're projecting that stuff onto other people. And I think that that can also be extremely destructive. So we have to be a little careful. I feel it's a little bit of an edge that we have to walk with a knowingness and a discernment.

Doug Holt 21:09

Oh, yeah.

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Let's take a step back if I can. How did you start? Let's go back to you and your history. How did you start as a coach and work with high performers, run multiple businesses, and create methodologies before the industry's even needed?

Jennifer Popken 22:28

I was a Ford Model in New York City jetting worldwide at a very young age, and I was 18. And it was inconceivable that I would be doing that. I was just kind of a fat kid in a wheelchair for three years. You know, I was, just it was not predicted, and anyway, I got spotted. And I thought, well, I'll give it a try. I'll defer my college admission for a year, and I'll give New York City A try. I'm from the suburb of DC, Washington DC. Anyway, so I did, I couldn't believe it. But it was an overnight success, making a ton of money at 18 living in New York City living large, it was really fun. And then, I decided to go into the fashion industry. I married suddenly, and I went into the fashion industry. And that was international business. So I moved to Germany, and then just Switzerland and then to France. And we had you know home in Greece. And so we were constantly traveling for our fashion business, Milan, London, Singapore, just that was ten years of international business. And I learned a lot. I learned a lot about fulfillment. I learned a lot about management because the company we were running had over 2000 employees, a privately owned company in huge distribution channels. And we were creating the product from the yarn, which is the point of sale and the franchise business. So it was a big business, it was really interesting. I learned a lot, learned a few languages, had a baby, built a house, got a master's in a Bachelor's in nutrition. And yet no grass was growing into my feet.

Doug Holt 24:00

It's crazy, right?

Jennifer Popken 24:00

Until I came to the States, my marriage wasn't 100% aligned with my value system. So I came to the state, and we're on great terms. He's still a huge part of our lives. Just you know, it's like my best friend, and I still love him dearly. So I started to think about my passions, which were always yoga and nutrition. Even when I was in Hong Kong at the table designing our coat collection, I was like, what's in that guy's cup? Because he had this like a dinky little cup. I was at the markets learning about herbs. And I'm just, and it's just always my interest, this time around. I want to make a difference. And this is my interest. So I started to develop these beautiful meal plans. I was a great chef. I went to a master chef. I had a raw chocolate company. I just decided that this is what I'm going to do. And so I started to design these elaborate meal plans, and I gave people them, and two weeks later I'd follow up or a week later, and they say well, "I haven't started," I was like, "Okay, what's that about?" and they'd say, "Well, I don't have time to make a smoothie."

Doug Holt 25:06


Jennifer Popken 25:08

it's not about the time. And that's when I got into I did landmark, I did Ontological Coaching, training. I got really into it, and it was amazing in terms of my transformation, and then I just realized that I had this knack for a no-nonsense, very direct way of communicating with people that integrated my interest in the theological background, like a transformation technology of theology. That then was applied inside of coaching, which at the time, when I first got into it, I didn't realize that it could how's it and organized it in such a way that the vernacular was mainstream. Because I've always been interested in spirituality and whatnot, but it's, it can be exclusive, not everyone will respond to that.

So I just worked with people and got amazing results, I've seen them change their lives overnight, and these changes were sticking, and they were having fun, and they experienced freedom. And then I was working with a university. And then, I worked with institutions and those working with health organizations and the necessary right methodologies for different lifestyle medicine protocols for different medical groups with heart disease, cancer, and weight loss, and diabetes. It just keeps going, and I'm still so passionate about it. Because when I go to the grocery store and see what people are buying, it's hard for me to see suffering. I lost my mom at 59; I lost my mother in law way too early. And I know that that could have helped them and I can't. And so now I'm on a mission to help as many people as I possibly can because I know the formula. And I know it works. And I do not doubt it; there's no wavering at all. It's not just-food. It's not just fitness. And it's not just a mindset, but all three together help us to reclaim our birthright to health, happiness, and freedom.

Doug Holt 27:10

That's beautiful. I have to tell you, it's exciting. I know the listeners can feel it when someone's so passionate about something it shows through so cleanly and clearly; the energy of you just lights up when you talk about it, which is how we all want to be about our work and what we do. It's truly beautiful, and I agree with you. We share the same philosophy in that. You see, so many people change throughout your life. As coaches, we often get into this; whether it be fitness, we get into it, maybe different for you. But I was an athlete, but I was a chubby athlete. And so I tried to figure out ways to get stronger to get more fit, they guided me to fitness, that then allowed me to help other people, and you go off on your journey. So how often it's interesting to me to hear how your passion is because it's so dramatic, it's been your journey, you've owned the journey for yourself. And now you're out to truly create a difference in the world in other people's lives. And it shows in the way you speak about it. It's awesome. Thank

Jennifer Popken 28:04

Thank you, and I think also for being sick as a young person. I don't underestimate that if we don't have our health, we don't have anything, we can't be a good parent, a good wife, or a good husband, we can't be providing for our family, we have nothing. To not invest time, focus, commitment, energy, and money into our health is a huge mistake. Because at some point, it's going to catch up with us.

Doug Holt 28:27

Absolutely. And so we think about this, I can also imagine a coach listening to this going, "Okay, wow, this is blowing my mind because she's touching on so many different areas. She's not just a business coach, she's not just a fitness coach or a wellness coach, there are so many things coming in" what would be the first steps for either coach or the average person to start incorporating this into their busy lives, you got a mom that's working, you know, nine to five or longer probably got the kids at home doing so much as moms tend to do, or dads, what is what the first steps that they can take are?

Jennifer Popken 29:01

I think it's really important for us to prioritize our lives. And a lot of people would dispute this. So I'm just going to prepare you by making that statement. So I think that in our list of priorities, and everyone's going to have their list, I believe that we have to put ourselves first. And that means health, nutrition, making sure you're fed, making sure you're fit, and making sure you have what you need. Because I know if I leave the house, they don't have water and food. What's out there is probably not going to work for me, and then I'm going to be hungry. I'm going to have energy that's not stable and consistent. So the priority is itself. The second priority is to work. Some people would say no, it's my kids or my partner, but I believe we can't provide for our families. Unless we can do our work and that's also a better service. That's also a better purpose. So that's just my opinion, right? I could be wrong. And the third one, I think, is awesome. Our partner, so our children will be grown one day, but we're our partner. And for me, at least, I mean, I'm committed to monogamy and long term relationships. And so that's, that those three are the top three. And now that you guys are, I'm sure a lot of you're like, No, no, that's okay. And then comes family.

To me, that family comes forth, and they're all kind of number one. But you do have to prioritize at the beginning and the end of the day, you do have to prioritize. So that would be where I would start by taking a look at an inventory of your life. And then a lot of people are putting work first. Some people are putting family first, and I can understand because sometimes we oscillate also. But the problem is if you keep family first, which is an admirable thing. But if you keep family first and you keep putting yourself at number four or five, it's going to catch up to you, and you're not going to be able to serve your family as well. So I want you to look at your priorities, honestly, not about what you think you should be doing, but, honestly, and then recommit to how you're spending the moments of your day. And that's a big statement. Because you wake up in the morning, and are you in fight or flight and carving out the time that I've been coaching for years, this all these doctors from Hopkins, and they have three full-time jobs, and quite as it were their health down. And it is so hard for them. And many of you who are listening are exactly like this; you've got to take time for yourself. And when I say take time for yourself, it's not just a workout; that is a big part of it, for me at least. But it's also downtime, doing whatever it is you like to do, maybe you like to watch a football game, maybe you like to take a bath, maybe you like to cook that could also be downtime for some people. Maybe you like to hike, whatever it is, you've got to carve it out, maybe it's not every day, but you've got to prioritize like actual ME time, that is not with your partner or your kids, just to cultivate yourself. And you have to either go to sleep earlier or wake up earlier.

If you're a busy high performer, you just got to. I know most people I know who are successful are up sometimes 4:35 in the morning, top athletes, top actors, all not doing drugs and drinking alcohol. And they're doing their breath work, which I don't want to step over, because it's really important, but you got to be a little bit careful about what you invite in. But that's important in terms of tonifying your nervous system, but just taking time to to to take care of what you need to take care of for you. So you can be at your best. So you can be a great husband or wife. So you can be a phenomenal entrepreneur and grow your career so that you can show up for your family in the way you need to. So for me, it just prioritize your life, gets honest about it, and then make some commitments, focus on them, and follow-through.

Doug Holt 32:48

Love it. It goes back to talking about extreme accountability, right, being accountable for yourself, and taking ownership of your life and your decisions. And I loved talking to a celebrity coach. So as you know, people, coaches, celebrities, and he was arguing with me, and it's a buddy of mine. So we go banter back and forth. Of course, he's like, Doug, I just don't have time to do this. And I, in the middle of conversation, was on a zoom call. He's in Europe, "I said, pull up your calendar," and he pulled up his calendar. And I don't know who said this, and I got this from somebody else. But "Show me your calendar, don't show your priorities," it's going to be clear there. If you've got in your calendars, I'm going to be at work at six in the morning or seven in the morning and work here, then Don't tell me you're prioritizing yourself or your family or anything else if they're not in your calendar as well. And you were going that route.

Jennifer Popken 33:38

We have to say no, and sometimes we have to create boundaries that are uncomfortable sometimes. That discernment that we have to cultivate through our breath, work through our mindful movement. Clarity and nutrition were going to create clarity in our minds to make those decisions because we have to make them all day long. I mean, it is constant. I don't know about you. I got to make decisions for my family, for my household, for my work. And for my schedule, which is controlling it all. And sometimes I just say sorry, I'm not going to be available actually for ten days because that's not a priority. That's not moving you forward. And so it's tricky, and I love what you said to show me your calendar. But what I find is that people are sabotaging themselves because they're not getting adequate time for themselves. So they'll be eating the ice cream at night because they're like, "Oh, I just need some nurturing," or they're reaching for the four o'clock, you know, the second or fifth coffee of the day. I don't know. I can't tell you how many people I know who live on caffeine lattes until 2 pm, and then they eat something small. If you know, then they end up eating late, like eight-nine o'clock at night, and that is a cycle that's going to catch up to you after a while. It's my experience it hits your adrenals, and you go into excess cortisol, and hormones get all whack, and you're not aging well. And man, when your hormones get out of whack, the long road to get back. I know because I've been there.

Doug Holt 34:57

absolutely. I could agree. Well, you've been so amazing again. People can try starting with a 7-day Lifestyle Plan, just super simple seven days make it a small commitment, a micro commitment to getting through if people want to take advantage of that. And again, thank you for that offer for the listeners. Where should they go to find that?

Jennifer Popken 35:14 So And there'll be a sign up there. And they can sign up, and you can sign up. I also want to offer just to email me. If you have questions, or it's too steep of a gradient for you to dive in, I'm happy to just walk you through it. You know, here's a shopping list. You know, here's how you plan because you do need to plan a little bit ahead of time. And I think planning is the biggest tip I could give anybody. Because if you're not prepared, there's no way you can succeed. If you're not measuring, you know what it is you're planning for. There's no way to succeed. So, for me, planning and preparation is the key to success. Suppose we're not doing that day today. It's very challenging, and you can be in the flow around it doesn't have to be stagnant or staccato. There's a way to be in flow with that. But you have to make that commitment. I mean, I find that discipline is the greatest freedom. I didn't always think that.

Doug Holt 36:18

You and me both. So true. It's so true. Well, for those driving in the car or working out, don't worry. We'll have that link in the show notes to make it easier for you to get back there. Jennifer, thank you again so much. It was such a great conversation. I knew it would be, and I'd love to have you back in the future.

Jennifer Popken 36:34

Thank you. Well, thank you to everyone.

Doug Holt 36:38

Thank you for joining us at The Successful Coach podcast. Please hit like and subscribe so we can bring you more great interviews like these. Until next time, have an amazing day.

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