Live Your Personal Best - Workout Motivation and Routine Building For Current and Former Athletes

Latest Episodes:

190. Confidence in Handling Stress and the Workplace May 22, 2023

Annie Delre is a Health and Wellness Coach who has worked with hundreds of clients to help them achieve a life of confidence, wellness, and success. She has her Master’s degree in Integrative Wellness Coaching and her capstone project was titled "Health Coaching as an Effective Tool for Managing Stress & Anxiety".

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189. Reignite Your Drive and Happiness without Starting at Square One May 15, 2023

Are your choices leading you to the results you want in your life? You have the power to change your life by consciously making choices that lead to your desired life. Hear today from Sheila Sutherland on creating a game plan to controlling your happiness, reigniting your passion and drive, and listening to your inner guidance to get back to the root you.

In this episode of the Live Your Personal Best podcast, I speak with Sheila Sutherland, a speaker, educator, and certified Social and Emotional Intelligence Coach specializing in helping others reignite their purpose. With almost 20 years of experience in Science and Education, Sheila combines her knowledge, quirky sense of humor, and curiosity in human behavior to find ways to master life.

Listen in to learn about micro changes in our lives and how to transform into your next step by knowing what’s important to you right now. You will also learn how to shift your mindset from fear to excitement as you move through life changes.

Key Takeaways:

· How to transform into your next step by getting to know what’s important to you right now.

· Understanding how your life changes and the importance of writing your future self a letter.

· How to shift your mindset from fear to excitement as you move through life changes.

· Why you shouldn’t look for happiness outside of yourself but inside yourself.

· How to build happiness as a lifestyle by consciously making choices that lead your desired life.

Episode Timeline:

· [01:00] Sheila on how her dark path inspired her to reignite the light and purpose within her.

· [03:33] How life leads us to forget our inner knowledge and how we can reconnect with who we truly are at the core.

· [05:44] The questions to ask and answer yourself to create a new game plan for your life.

· [09:13] The power of accepting change as it comes, plus how micro changes happen throughout your life.

· [16:26] The true meaning of happiness as a lifestyle, plus the science behind finding happiness within yourself.

· [27:07] How to make choice your superpower to get the results you want in your life.

Quotes:

· “If you can just shift it from the fear of change to the excitement of change, that will give it a full different energy to be able to propel and motivate you to go down that path instead of letting the fear hold you back.”- Sheila [15:50]

· “Looking at happiness to the outside world, it’s very fleeting; you don’t have control over that; those outside things can be taken away in a moment’s notice.”- Sheila [17:33]

Links Mentioned:

· Website: http://www.reigniteyourpurpose.com/

· Instagram: https://www.instagram.com/reigniteyourpurpose/

· Podcast: The Reignite Your Purpose Podcast

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188. Start Cooking Healthier, Quicker Recipes from Scratch with Private Chef Joe Gatto May 01, 2023

Have you ever wanted to learn how to cook healthy, quick recipes from scratch?

Want to know what's in your food?

Then join us for today's episode! Chef Joe Gatto is a private chef who knows how to make a meal in less than 25 minutes. Best of all, he'll make it taste great and more importantly, you’ll know what's in it.

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187. Finding a Way to Plug into Hope, Excitement, and Possibilities Feb 27, 2023

Try, try, try again. Let's talk about tackling the big goals and going back to past failures

Are you exploring who you truly are? Exploring your athletic identity can help you learn more about yourself, the world, and others. Maybe what you need to learn yourself is a big goal to keep you motivated or to lean into your fear and keep stepping forward anyway.

In this episode of the Live Your Personal Best podcast, I speak with Josh Mathe, a coach, award-winning author, fitness expert, nutritionist, ultra-endurance athlete, and life adventurer. He is dedicated to helping people step into the strongest versions of who they are.

Listen in to learn the value of exploring your athletic identity to learn more about yourself and supercharge the rest of your life. You will also learn how to be self-motivated to push yourself at hard and uncomfortable things to have fun and add richness to your life.

Key Takeaways:

How pushing yourself in athletics can translate into how you push yourself in other aspects of life.
How to create and use a mental, emotional, and spiritual training plan to help you overcome challenges.
Understanding why having a bigger goal keeps you motivated and on track.
The value of exploring your athletic identity to supercharge the rest of your life.
How to push yourself at hard and uncomfortable things to explore yourself and the world around you.
The power of leaning into fear, acknowledging it, and stepping forward anyway.

Episode Timeline:

[2:42] Josh shares his journey from a chunky kid to a self-motivated endurance athlete.
[8:23] The defining moment of his life when he physically and mentally prepared to trail the John Muir Trail.
[16:30] Why he wanted to grapple with the challenge of accomplishing this goal alone.
[18:54] He explains the importance of exploring your athletic identity to learn more about yourself.
[22:58] The power of exploring who you are and pushing yourself to become the best you can be.
[26:41] How the pandemic jumpstarted the idea of finding hope in trying new adventures.

Quotes:

“It is strength, not weakness, to ask for help and to achieve success together with somebody else or a team.”- Josh [17:45]
“There’s power in throwing ourselves at hard and uncomfortable things and exploring what we’re capable of just because it’s fun and it adds to the richness of our lives, and we learn about ourselves.”- Josh [24:46]

Links Mentioned:

Podcast Instagram: https://www.instagram.com/liveyourpb/
Website: https://www.joshmathe.com/
Facebook: https://web.facebook.com/josh.mathe.9

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186. How to Use Body Positivity in a Health Centric Approach Feb 13, 2023

Do you have body-related goals but also want a healthier relationship with fitness and nutrition? Your goal should be about having a plan to get you where you want to go and focusing on how you’re feeling, showing up in your life, and performing.

In this episode of the Live Your Personal Best podcast, I speak with Allie Cass, a former bodybuilding pro turned functional health and fitness coach. She’s an advocate for self-love helping stressed-out women optimize their metabolism, uplevel their mindset, and shift from surviving to thriving.

Listen in to learn how to reprogram the way you dialogue to understand your feelings and values. You will also learn how to practice discipline and how you show up for yourself to boost your self-love during your fitness journey.

Key Takeaways:

Understand that it’s acceptable to have fitness goals and self-love doesn’t come from a certain look or shape.
The importance of realizing that everything that makes you worthy is already within you.
Focus on how you feel and work on setting performance-type goals without micromanaging.
The importance of practicing discipline and showing up for yourself to boost your self-love.

Episode Timeline:

[2:25] Allie on her athletic background and how she got into bodybuilding.
[5:30] The challenging yet interesting journey that bodybuilding was versus team sports.
[7:18] She explains how she transitioned from the extremes of bodybuilding to fitness coaching.
[10:07] How she teaches women to have self-love and still have health and fitness goals.
[13:52] The best way to ensure you enjoy the process of achieving your body/fitness goals.
[17:06] How Allie helps women practice discipline and show up for themselves to boost their self-love.
[21:29] The importance of being kind and gentle with yourself through your fitness and self-love journey.

Quotes:

“Self-love does not come from a certain look, and it doesn’t come from a certain shape.”- Allie [10:51]
“When we really love ourselves, we show up for ourselves, and sometimes that is difficult; sometimes it means doing things that we necessarily don’t want to do, and sometimes it means backing off from things we think we should be doing.”- Allie [18:17]

Links Mentioned:

Website: https://www.alliecasshealth.com/
Instagram: https://www.instagram.com/alliecasshealth/
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185. No Grain, No Gain - Eating to be Easier on Your Body Feb 06, 2023

How do you fuel your body with an endurance mindset? It’s important to understand that food is there to give you energy and be enjoyable. As an athlete, you have to think about eating nourishing foods before, during, and after training to stay energized and for body repair. Eating well makes it easier for your body to perform.

In this episode of the Live Your Personal Best podcast, I speak with Gabbi Villa about her relationship with food as an athlete and the role of nutrition in an athlete’s journey. She’s a dietitian, sports nutritionist, and the founder of IntensEATfit. She specializes in optimizing performance for triathletes and ultra-distance runners by making food their best ally in sport and life.

Listen in to learn how to develop a healthy relationship with food and make it easier for you to fuel your body quickly by letting go of all your negative beliefs about food. You will also learn how to align your food intake with your ultimate goal and positively work towards that.

Key Takeaways:

· How to choose nutritious food that’s helpful for your body and training.

· The importance of eating after working out, even when you don’t feel like eating.

· Why you don’t need to lose weight or be lean to be a good athlete.

· The importance of fueling your body sufficiently when training at high intensity.

· Why carbohydrates are still king if you seek to perform better in your sport.

Episode Timeline:

· [2:03] Gabbi’s background in sports and nutrition and why she pursued nutrition for athletes.

· [8:49] Understand the role of food in your training journey to choose helpful food for you as an athlete.

· [13:32] She explains how to balance carbs and proteins before, during, and after a workout or training.

· [18:46] Top three myths about endurance training that athletes still follow today.

· [23:36] How to align your food intake with your training goal in a positive way.

· [24:28] Remember that food is meant to be enjoyable, and represents more aspects of your life.

Quotes:

· “You’re actually restricting your nutrient intake by eating the same thing over and over because you’re not adding that variety into your diet.”- Gabbi [9:39]

· “Remember that food is meant to be enjoyable and it represents so many other aspects of our lives.”- Gabbi [24:28]

Links Mentioned:

· Website: https://intenseatfit.com/

· Instagram: https://intenseatfit.com/

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184. What To Do When You Feel Like You're Undoing Progress Jan 30, 2023

Have you ever felt like the more you try to progress forward, the more resistance you meet? Like hitting a plateau? I’ve been there in the last few months. Being in the mindset of how it felt during my time as an athlete brought with negative emotions. The truth is, you can be happy with where you are currently and still feel some type of way when you relive your past memories.

In this episode of the Live Your Personal Best podcast, I share my struggles with backward progress in the last few months and how I’m overcoming them. Listen in to learn why you should meet yourself where you’re at and stay still for a while before making any further changes in your efforts.

Key Takeaways:

· How past memories can still bring negativity in your present moment.

· How to allow yourself to feel uncomfortable in order to grow.

· Take time to meet yourself in the middle if you find yourself reverting to old habits.

Episode Timeline:

· [2:16] How reliving my past memories came with the negative feelings I experienced as an athlete.

· [7:57] The backward progress I felt I was experiencing and how I’m working to overcome it.

· [10:01] Why pushing myself to progress without being ready led to a harder pushback.

· [11:19] Why you should let yourself be comfortable for a while to reevaluate and move on from there.

Quote:

· “You can be super happy with where you are currently; you can be super proud of your progress, but there will still be times when you look back to the past version of yourself, and it brings something up.”- Emily [7:13]

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183. Framing Your Mind to Achieve What You Want Nov 21, 2022

How good are you at listening to your body? Self-leadership when it comes to your body isn’t easy, and it requires grace and compassion. Listening to what your body is telling you allows you to set the intention of achieving your goals without the shame of where you should or shouldn’t be.

In this episode of the Live Your Personal Best podcast, I speak with Lisa Jara, a spiritual feminist and space holder for the dark & taboo. She supports women to reclaim their inner authority - their soul and body wisdom - to lead their lives with greater clarity and purpose from within.

Listen in to learn the importance of respecting and honoring your body’s cycles and the fact that you don’t have to perform the same every day. You will also learn how to regain your power by allowing yourself to dream of what you want.

Key Takeaways:

· Learning to listen to your body and be open to whatever may happen in the process.

· How to be gentle and compassionate with yourself as you set the intention of where you want to go.

· Understand that there’s power within you to find solutions and true fulfillment.

· How to take your power back by allowing yourself to dream of what you want.

Key Takeaways:

· [2:37] How Lisa’s past experience with mental health inspired her to start talking about taboo topics.

· [3:31] The importance of understanding your body is a living organism and listening to it with curiosity.

· [8:21] How to honor how you feel and understand that you don’t have to perform the same daily.

· [13:03] The seasons and transitions of menstruation and why we need to respect them.

· [13:53] The quiet yet powerful revolution – withdrawing from the system and listening to your body, mind, and emotions.

· [19:44] What would you like to have happened? How to take your power back.

Quotes:

· “Life can be hard, and we all have the strength and power within us to lead ourselves through; it’s just sometimes it’s more fun with another person.”- Lisa [3:04]

· “Our thoughts create our reality, but when we learn to listen to what the body is telling us, we will have an easier time to arrive where we want to go.”- Lisa [5:30]

Links Mentioned:

· Website: https://lisa-jara.com/

· Instagram: https://www.instagram.com/lisa.jara.coaching/

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182. Could This be the Newest Winter Olympic Sport? Athlete Spotlight featuring Jacob Perkins Nov 14, 2022

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181. Unpacking Where Your Bad Habits Come From Nov 07, 2022

Where do your bad habits come from? Did you know that looking into the root causes of your disorders can help you understand that it’s not your fault? Your bad habits are most likely a product of intergenerational trauma. Intergenerational trauma is the notion that the effects of traumatic experiences can be passed from one generation to the next.

In this episode of the Live Your Personal Best podcast, I speak with Dr. Carolyn Ross about how trauma moves from one generation to the next. Dr. Carolyn is an internationally known author, speaker, expert, and pioneer in intergenerational trauma’s effect on one’s body, brain, and beliefs.

Listen in to learn the importance of understanding the root causes of your disorders to reduce your shame around them. You will also learn why not dealing with trauma affects your relationships more than dealing with it.

Key Takeaways:

How trauma can change the expression of genes and be passed down to the next generation.
How childhood trauma can lead to increased risk of mental disorders and be passed to generations.
The importance of looking for the root cause of your disorders to better understand your experience.
Why now is the time to be free and authentically yourself without worrying about your looks.
The importance of educating people on the effects of trauma and how to combat it.
The importance of dealing with your trauma and having the heart to forgive your parents.

Episode Timeline:

[3:02] Understanding intergenerational trauma and Carolyn’s interest in researching the subject.

[6:10] How eating disorders are passed down as generational trauma to up to 2 generations.

[10:43] Why the common origin of all disorders is childhood trauma which changes the brain.

[13:51] Carolyn on why weight stigma will become a nonissue in the coming decades.

[17:57] How being trauma-informed will shift the entire population.

[19:49] Why you should deal with trauma rather than not dealing with it out of fear.

Quotes:

“Childhood trauma like abuse, neglect, or poverty can change the expression of genes and therefore increase the risk for depression, mental illness, suicide, substance use disorders, and eating issues.”- Carolyn Ross [5:33]

Links Mentioned:

Website: https://carolynrossmd.com/
Instagram: https://www.instagram.com/the_anchor_program/
Program: https://www.anchorprogram.com/
Get your copy of Elite to Everyday Athlete
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180. PEP TALK - Why are we in a f***king rush! Nov 03, 2022

Why are you feeling so rushed? How does it make you feel by putting all these deadlines on yourself? Take a moment to evaluate how your self-imposed deadlines will make you feel and what your larger goals are. The truth is, there’s no rush; there’s nowhere you have to get to at a certain time.

In this episode of the Live Your Personal Best podcast, I share my experience of feeling rushed and how I’m learning to slow down. Listen in to learn why taking a break from what’s making you feel rushed is always an option and shouldn’t make you feel inadequate.

Key Takeaways:

· Evaluate how all these deadlines you’re putting on yourself make you feel and allow yourself to slow down.

· How to look for fun ways and activities that allow you to slow down and stay motivated.

· How to slow down by committing more time and staying dedicated to your bigger goals.

Episode Timeline:

· [0:50] How I’ve been feeling rushed recently and how I’m learning to slow down.

· [5:28] How I’ve shifted my interactions to allow myself to slow down and still have fun.

· [8:03] How I’m slowing down workouts to allow myself to stay committed and dedicated.

· [10:03] Understand that you can always take a break and pick it back up when you can.

Quotes:

· “Realize the importance of not being in that rush and not just doing something because logically it might make sense.”- Emily [5:20]

· “Sometimes you have to slow down and commit more time, bigger blocks, and more dedication.”- Emily [9:48]

Read Elite to Everyday Athlete here

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179. Stop the Restless Nights - How to Fall Asleep in just 10 Minutes and Improve Your Sleep Quality Oct 31, 2022

Woohoo we’re back from our mini hiatus and we’re here to talk about sleep. There’s nothing more frustrating than laying in bed trying to fall asleep and slowly watching the clock getting closer and closer to morning.

Did you know that sleep might be the missing puzzle in your performance? If you have exercise and nutrition going for you and you’re still struggling to perform at your best, maybe sleep is what you need. To improve your sleep cycle, you have to intentionally retrain your brain to slow down throughout your day so it’s much easier to sleep at night.

In this episode of the Live Your Personal Best podcast, I speak with Meredith Louden, a former insomniac helping high achievers who are kept up for hours by their racing minds fall asleep in just 5-10 minutes every night.

Listen in to learn how techniques such as EFT tapping, meditation, and acupuncture can help lower cortisol levels and improve your sleep.

Key Takeaways:

· How sleep impacts your exercise and nutrition and hence your overall health.

· How sleep strengthens your muscle memory which improves your athletic performance.

· How to focus on calming your nervous system before falling asleep to improve your sleep.

· How to intentionally lower your cortisol and increase the sleep hormone with some emotional techniques.

· Learn to take intentional pauses throughout your day to set yourself up for better sleep.

Episode Timeline:

· [2:56] How Meredith’s decades-long sleep struggles led to a career in helping others with sleep.

· [5:07] The three pillars of health and why sleep is the most impactful for better performance. The Importance Of Sleep For Student Athletes

· [10:38] How to develop a strategy to help you slow down and sleep better and How To Get A Good Night's Sleep

· [14:30] The proven techniques to help you reduce cortisol levels and improve your sleep

· [21:11] How to develop a morning journaling routine to help you take control of your day. How To Use Journaling To Reduce Sleep Anxiety

· [23:40] How to retrain your brain to slow down and go from an active state to a more relaxed one.

Quotes:

· “A lot of the benefits of exercise are actually realized into your body long-term during your sleep cycle.”- Meredith [9:51]

· “We have a lot of mental energy not only during the day but also all night long when we’re sleeping.”- Meredith [21:22]

Links Mentioned:

· Website: https://www.meredithlouden.com/

· Instagram: https://www.instagram.com/meredithlouden/

Take Meredith’s free master class:

Fallasleepeasily.com

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178. Handling Performance Anxiety & Getting Ready For Competition Sep 26, 2022

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177. “Start With Dessert” and Other Nutrition Tips from Your Glam Grandma Sep 19, 2022

Want easy to make recipes using ingredients you already have that don’t cost a fortune? This episode is for you! We’re joined by Lynn Bowman, your glam grandma who makes you eat your veggies. She shares with us her favorite comfort food like your grandma used to make, fool proof recipes, and desserts you can turn into whole meals.

Are you aware that you can manage and control chronic illnesses with what you eat and how you move your body? Eating whole nutrient-dense foods is one of the best ways to manage and, in some cases, reverse a chronic health condition. Developing a cooking habit is a powerful way to ensure that you stay motivated to live a healthy lifestyle since you always have ready food.

In this episode of the Live Your Personal Best podcast, I speak with Lynne Bowman, the best-selling author of the Brownies for Breakfast cookbook. Lynne was inspired to live a healthy lifestyle after being diagnosed with type 2 diabetes a few decades ago. She explains how developing cooking habits and choosing to live a healthy lifestyle reversed her health condition.

Listen in to learn some quick and easy cooking and eating habits you can develop to completely shift the way you think about healthy eating.

Key Takeaways:

How you can manage and control your chronic disease with what you eat and how you move.
Why cooking is a powerful habit to adopt if you want to live a healthy lifestyle.
The joy of life when you feel good and eat healthy foods.
How to build a community around food to help you keep up with your healthy habits.
How to strategically shop and cook easy healthy and nutrient-dense meals daily.

Episode Timeline:

[2:43] The personal life events that led Lynne to get serious about living a healthy lifestyle at an early age.
[7:14] How your body positively responds to nutrient-dense foods once it gets used to them.
[12:14] Tips to help you stay motivated with cooking and eating healthy foods.
[13:27] She explains how to make healthy sugar-free and oil-free brownies as written in her book.
[17:40] Lynne’s easy cooking habits and healthy recipe tips for busy people.
[25:01] Find joy in eating nutritious food and not see it as punishment.

Quotes:

“Even if you have a chronic disease, you can typically manage it, live with it, or control it by what you eat and how you move.”- Lynn [3:43]

Links Mentioned:

Website: https://lynnebowman.com/
Instagram: https://www.instagram.com/lynneparmiterbowman/
Brownies for Breakfast book: https://www.amazon.com/dp/B094GPM3Z3

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176. Changing Your Focus from Intensity to Enjoyment (in the gym, at work, and in life) Sep 12, 2022

Tired of feeling like you're wearing multiple hats? Like you're always go go go without having fun doing it? Sounds like you need this episode. If you’re a fun-loving person who would prefer that gym feels more like a party than a chore, then maybe what you need is a fun trainer who makes working out approachable and real.

In this episode of the Live Your Personal Best podcast, I speak with Janet Navarrette, a self-proclaimed fun expert. She started Gym Party, a fun virtual wellness program that helps everyday people find joy in fitness. We talk about changing your focus from intensity to joy in the gym, at work, and life in general!

Listen in to learn how to avoid burnout by setting boundaries between work and life and not validating yourself through your work.

Key Takeaways:

How fun instructors attract those looking for fun workout classes.
How to stay motivated and keep things interesting by moving your body and doing fun things.
How to set boundaries and not to validate yourself through work.
The importance of being compassionate to yourself and others as a female leader.

Episode Timeline:

[1:50] Janet’s background in sports and fitness and how it led to what she’s doing now.
[5:54] How she makes working out fun by being approachable and real.
[10:24] She explains how she finds motivation to keep showing up daily.
[13:27] Why she doesn’t believe in work-life balance plus how she does it as an entrepreneur.
[19:17] She explains how she found her voice after years of being in a male-dominated field.

Quotes:

“Work is that thing that’s always going to be there, but life, family, and who you are as a person, those are things that you should find and feel confident in.”- Janet [13:55]
“It’s really important to not validate yourself through work.”- Janet [14:25]

Links Mentioned:

Website: https://www.gymparty.com/
Instagram: https://www.instagram.com/janetnavarrette/

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175. PEP TALK - Starting Fresh with New Beginnings Sep 06, 2022

We're back bestie!! Time to talk about new beginnings and starting this new season feeling excited, motivated, and ready to get shit done! Who's with me?

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174. Toxic Messaging and Breaking Out of Old Mindsets Aug 08, 2022

Let's talk breaking out of toxic messaging in athletics. Order your copy of Inner Drive now!

https://emily-coffman.presale.manuscripts.com

What you'll get with your pre-order:

an invite to my book launch event & to join my author community
a personally signed copy of Inner Drive
your name will appear in the Acknowledgments section of my book
early access to the Introduction and other excerpts from my book, with the opportunity to review them and give me early feedback
an opportunity to be involved in selecting my cover and title

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173. The Good, The Bad, and The Ugly of Reaching Your Goals ft. Rebecca Louise Jul 25, 2022

Imagine summiting Mount Everest in just 4-weeks or crashing your goals no matter how tough the journey gets. When it comes to overcoming tough situations on our way to achieving our goals, we must have mental courage and walk without fear. It takes physical and mental preparedness and the willingness to relax with the intention of taking pace again.

In this episode of the Live Your Personal Best podcast, I speak with Rebecca Louise, global fitness NASM Certified Trainer, best-selling author of It Takes Grit and founder of the BURN Fitness App. She recently summited Mt. Everest in just 4-weeks and is on a mission to help others overcome excuses and achieve lasting health and fitness change.

Listen in to learn why it’s important to experiment with new things without allowing fear or past failures to stop you.

Key Takeaways:

· Learn how to take breaks when things get tough and then proceed with your journey.

· How to have the mental courage to help you develop the grit to get you where you want to be.

· Learn to embrace the moment and stop worrying too much about the outcome to achieve your goals.

· The importance of experimenting with new things to get familiar and eliminate fear.

· The benefits of focusing on one thing as a new entrepreneur to leverage your time and have flexibility.

Episode Timeline:

· [2:11] Rebecca describes her experience summiting Mt. Everest and what she learned from it.

· [6:18] She explains when she first thought of summiting Mt. Everest and why it happened later than anticipated.

· [9:06] How years of physical exercise and mindset prepared her for the climb.

· [10:16] Take time to develop your mindset to overcome life’s obstacles every step at a time.

· [12:35] How to block past failures when goal setting to avoid getting cold feet.

· [17:29] The lessons she learned about herself and business relationships in her Mt. Everest journey.

· [21:12] Rebecca on what she’s currently focused on after coming off the summiting high.

Quotes:

· “You have to have this belief in yourself that even when it gets tough, you’re going to learn how to look after your body, take steps forward, and you’re going to make the steps necessary to help you get there but in a safe way.”- Rebecca Louise [11:07]

· “Everything in life, you don’t know what you don’t know, and the more that you try new things the more that you’re going to know and the more familiar you’re going to get with things.”- Rebecca Louise [16:13]

Links Mentioned:

· Website: https://rebecca-louise.com/

· Instagram: https://www.instagram.com/rebeccalouisefitness/

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172. A Pep Talk on Accomplishing the Big Goals in Life Jul 11, 2022

A quick pep talk on striving towards your big goal. Hint - you're already accomplishing more than you think

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171. The 24 Hour Food Planning Hack and Tackling Overwhelm Jun 27, 2022

Do you meal prep, or are you still struggling with your food choices? Sometimes, when it comes to keeping a healthy lifestyle and eating on a budget, food planning is the answer. Mastering the practice of meal prepping is one way that tackles the overwhelm of having to think about what to eat and stay healthy.

In this episode of the Live Your Personal Best podcast, I speak with Mia, the CEO of PlanSimple, author of Plan Simple Meals, founder of Mealtime Mastery, and motivational speaker. She helps women create a life that feels balanced by planning for good food, making time for relationships, and parenting development.

Listen in to learn how to practice meal planning 24 hours earlier to take the pressure away and ensure you’re making healthy decisions.

Key Takeaways:

· Have intention and a plan to master the gradual process of knowing how to cook.

· How to practice meal planning 24 hours earlier to ensure you’re making healthy decisions.

· The benefits of having meal planning practices like improving your health.

· Having a work-life balance where your to-do list is combined and tasks support each other.

· How to get clear on where your overwhelm is coming from and work towards achieving ease.

· Think of 3 important things that you can accomplish, plan for them, and start building your planning muscle.

Episode Timeline:

· [2:28] The life experiences that led Mia to get relaxed in the kitchen and lead a healthy lifestyle.

· [8:03] Tips on how to plan your meals in a simple and health-conscious way.

· [14:11] Mia shares her meal planning habits and how they’ve improved her health.

· [16:05] How she combines her tasks and works on them as a whole to have a balance.

· [19:41] How to become aware of your relationship with both overwhelm and ease.

Quotes:

· “Any planning that you do for food, business, or anything that you’re doing is just a gift from your past self to your future self, so you can really be in the moment.”- Mia [9:09]

· “The reason that planning for food is really helpful is; the average person thinks about what they’re eating anywhere from half an hour to an hour a day that they could be thinking of creative ideas.”- Mia [12:44]

Links Mentioned:

· Website: https://plansimple.com/

· Instagram: https://www.instagram.com/plansimple.co/

Connect with Mia: https://plansimple.com/

Follow along on instagram: https://www.instagram.com/liveyourpb/

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170. Staying “In The Know” on Women’s Sports Jun 20, 2022

Are you a sports fan interested in the non-conventional sports that are not often on mainstream sports news? If you’re interested in the casualness, relatability, and fun storytelling in non-conventional sports news, then the GIST newsletter might be what you’re looking for. They’re focused on supporting female athletes in non-conventional sports while bringing back confidence to their target audience.

In this episode of the Live Your Personal Best podcast, I speak with Ellen Hyslop, the co-founder of The GIST newsletter and the co-host of The GIST of It podcast. Listen in to learn the importance of women’s sports coverage and investing in female athletes’ potential as much as we do men.

Key Takeaways:

· The importance of casualness, relatability, and fun storytelling in non-conventional sports news.

· How the women’s sports coverage is improving compared to a few years ago.

· Why women’s sports have less coverage due to the less investment it’s given compared to men’s sports.

· The importance of covering everything that’s not big story worthy in big sports competitions like the Olympics.

Episode Timeline:

· [2:31] The GIST newsletter – what it is and why it was started to support women in non-conventional sports.

· [6:31] Ellen’s lifelong passion for sports plus how the GIST targets the audience interested in non-traditional sports news.

· [13:18] How the women’s sports coverage has improved plus why we need to bet on women’s potential as we do men.

· [17:31] The difference between US and Canadian sports cultures on all levels.

· [20:45] Ellen explains the GIST’s most popular sports sections in different seasons.

· [24:00] Ellen’s word of advice and where to find the GIST newsletter.

Quotes:

· “We have to bet on women in the same way that we bet on men a hundred years ago when these leagues were starting.”- Ellen [17:12]

· “It’s fun to get caught up in everything that’s not big story-worthy, it’s good to have a couple of sentences just to know what’s happening.”- Ellen [23:04]

Links Mentioned:

· Instagram: https://www.instagram.com/ellenatthegist/ https://www.instagram.com/thegistusa/

· LinkedIn: https://www.linkedin.com/in/ellen-hyslop-12829445/

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169. What Happens When You Go Too Far on Your Self Discovery Journey Jun 13, 2022

Do you feel like you’re overdoing it in your self-discovery journey? Maybe it’s because you’re still not happy or fulfilled even after doing all you can find yourself. Although it might sound cliché, happiness and fulfillment is an inside job. Seeking external validation will only make you feel even more lonely and lost. Staying true to who you are and embracing life’s challenges are the only ways to find happiness and fulfillment while still going after your dreams.

In this episode of the Live Your Personal Best podcast, I speak with Karyn, a happiness mentor, online course creator, teacher, and a thought leader in happiness and women’s empowerment. She shares how taking a spiritual journey almost drove her to a point of wanting to eliminate herself but was able to come back and really connect with the true her.

Listen in to understand why happiness is an inside job based on your integrity, character, and the choices that make you feel good about yourself.

Key Takeaways:

· Stop looking for external validation by doing things that don’t add value to who you are.

· How to rediscover your true self in all the ways you’ve been inauthentic to yourself.

· Start normalizing where you’re and realize that feeling alone is part of the human experience.

· Your happiness doesn’t come outside of you; it’s based on your integrity, character, and choices that make you feel good about yourself.

· Start accepting yourself deeply where you are your meaning and purpose instead of seeking those things from outside.

· Stop giving your power away and realize that being unhappy is also an inside job.

· Let go of the fantasy that life is perfect and embrace the ups and downs of it as lessons to grow and become the best version of yourself.

Episode Timeline:

· [3:15] Karyn on her self-discovery journey gone wrong and how she reconnected with her true self.

· [6:17] How we do things to be validated externally instead of doing what pleases us inside.

· [9:31] How spirituality became another inauthentic experience Karyn overindulged in.

· [11:18] How mentors helped her discover who she was in all the ways she had been untrue to herself.

· [16:33] How to develop happiness and fulfillment from the inside while still going after your goals.

· [20:57] Karyn’s Happiness Course – teaching women to feel good and enough in who they are.

· [23:34] The myth that happiness is a feeling and that it’s different for everyone.

· [26:15] Understand that life isn’t a straight line and accept its challenges to grow and learn.

Quotes:

· “Looking to the people and things outside of us to give us a sense of meaning and purpose because we feel so empty and meaningless on the inside, and in that is where we get lost from ourselves.”- Keren [8:00]

· “Feeling fulfilled and being happy is about feeling good about yourself on the inside and developing self-value and self-worth.”- Keren [18:39]

Links Mentioned:

· Website: https://ahappinesscourse.com/

· Facebook: https://facebook.com/karynaseitz

Book #2 details coming soon! https://www.instagram.com/liveyourpb/

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168. Cannabis Curiosity: Why Cannabis is the Future of Mental Health Care Jun 06, 2022

Today we discuss the other side of wellness that is usually not highlighted - how cannabis has a place in a healthy lifestyle. We also discuss making the choice not to drink and how so much of our perception around weed is still based in stereotypes and racism.

In this episode of the Live Your Personal Best podcast, I speak with Cameron Rogers, the voice behind @freckeledfoodie, a content creator, and host of Freckled Foodie & Friends. She creates a space where content is approachable and authentic, and she is the truest version of herself.

Listen in to learn the benefits of marijuana on your mental health, plus other free things you can do to take care of your mental health.

Key Takeaways:

· Learning how to be comfortable with your decision of taking marijuana over alcohol.

· The different ways you can enjoy marijuana as a high functioning, high performing, and successful person.

· How marijuana can be of benefit to people struggling with mental health.

· Start with free accessible things like meditation for your mental health before jumping into drugs.

Episode Timeline:

· [3:36] Cameron explains why the idea of giving up alcohol became appealing to her.

· [8:28] She describes her long-term experience using marijuana versus taking alcohol.

· [12:23] How parents using marijuana are judged compared to the mom wine culture which is celebrated.

· [16:48] The popular stereotype built around marijuana and why it’s completely untrue.

· [22:14] She talks about her knowledge and interest in the topic of micro-dosing mushrooms.

Quotes:

· “Many people who are very high functioning, high performing, and successful enjoy cannabis, and there are many ways to enjoy cannabis.”- Cameron [18:43]

“For me, if it helps me be a happier, calmer, stress-free version of myself then that is 100% part of my wellness journey”

Links Mentioned:

· Website: https://www.freckledfoodie.com/

Instagram: https://www.instagram.com/freckledfoodie/

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167. Death of the Girl Boss Era May 30, 2022

Have you noticed that the Girl Boss movement is on the decline since the pandemic hit? It seems like most women no longer feel the need to keep chasing goals and leveling up when they can be radically content. If you’re still an overachiever but stuck in a loop of staying unhappy, it's time you redefine success and understand there’s nothing wrong with you or your job just because you don’t want to experience burnout anymore by being a girl boss.

In this episode of the Live Your Personal Best podcast, I talk about the Girl Boss movement, how I fell into that toxic cycle, and why it’s time to rethink that mentality. Listen in to learn the importance of redefining the meaning of success for yourself so you can be happier with your every step and outcome.

Key Takeaways:

· How you can fall into the “hustle culture” trap under the guise of running your business.

· Understand that you don’t need to keep on leveling up just because you’ve been doing it.

· Why there’s nothing wrong with you or your job just because you don’t want to be a Girl Boss.

· Learning how to be content with where you are now without constantly trying to change.

· How to be happier with your every step by redefining what success really means to you.

Episode Timeline:

· [1:44] The history of the Girl Boss movement and how it shifted after the pandemic.

· [3:57] How I fell under the “grind” trap even after finding my passion and escaping a 9-5 job.

· [6:25] Your dreams can be where you are, there’s nothing wrong with enjoying right now.

Quotes:

· “Another way to find happiness is by staying where you’re now and reflecting.”- Emily [10:14]

· “The more that we can redefine success, then the happier we will be with every step we make.”- Emily [12:37]

Book Mentioned:

· Radically Content: Being Satisfied in An Endlessly Dissatisfied World by Jamie Varon

https://www.instagram.com/liveyourpb/

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166. Dropping the “Summer Bod” Goals and Celebrating Your Spring Body! May 23, 2022

Are you struggling with unhealthy lifestyles and the pressure to have a perfect body? As we head to summer, it’s easy to fall for trends like the “that girl” trend that promotes unhealthy lifestyles to achieve a perfect body. You don’t need a perfect body that you love every day, what you need is to accept your body and know you are beautiful no matter what you like.

In this episode of the Live Your Personal Best podcast, I speak with Sarah, a body image coach helping women dismantle self-hatred and create an unbreakable mind-body-food connection. Listen in to learn the power of accepting your body no matter what it looks like and realizing that your worth isn’t dependent on how you look like.

Key Takeaways:

· How the “that girl” trend promotes disordered eating and unhealthy lifestyles.

· How to focus on body neutrality and acceptance instead of the unrealistic body love concept.

· How to start your healing journey from unhealthy lifestyles by accepting your struggles and releasing the pressure to be perfect.

· Learn to make peace with your body changes the same way you do your mind changes.

· Prepare for body changes as you get older and gain body confidence where you care less about how you look physically.

Episode Timeline:

· [3:54] Sarah shares her journey from the “that girl” trend and recovering from an eating disorder.

· [7:30] Why not being “that girl” isn’t your fault if you don’t feel healthy doing it.

· [11:04] Sarah on why she follows the realistic body neutrality and acceptance perspective.

· [13:23] How she started her healing journey by accepting her struggles and releasing the pressure to be perfect.

· [17:44] Tips on how to shift your mindset about your body coming from winter and into spring.

· [24:18] Sarah on why she cut her hair and the liberation and freedom that came with it.

Quotes:

· “We all have days when we’re practicing body neutrality or body acceptance not because of what you look like, but because of seeing yourself as more than your body and seeing that your body does not decide your worth.”- Sarah [12:33]

· “Our bodies are going to change so many times throughout our lives and so preparing yourself to be okay with that and know that you’re worth, beautiful, and valid regardless of what your physical body looks like, is the number one reason to have body confidence.”- Sarah [23:27]

· “Body confidence comes from not caring so much what you look like or being okay with who you are no matter what you look like.”- Sarah [23:48]

Links Mentioned:

https://www.instagram.com/sarahinyellow/

https://linktr.ee/sarahinyellow

Follow the show:

https://www.instagram.com/liveyourpb/

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165. How to Stay Motivated During a Busy Season May 16, 2022

We’re officially entering one of the busiest seasons of the year, which makes it easier to give up our fitness goals. But it is important to know that you don’t have to give up any of your goals just because life is chaotic, you can make time for it all. Making the right choices and focusing on your goals even as you prioritize other things will ensure that you still stay motivated and healthy.

In this episode of the Live Your Personal Best podcast, I share tips on how to stay motivated even in the approaching busier season. Listen in to learn how to plan your schedule to accommodate all your goals and priorities while still having time to enjoy yourself.

Key Takeaways:

· Fit your fitness goals into your schedule even if it’s shorter than usual.

· Focus on doing what’s possible in this busier season instead of focusing on doing it how you like.

· Have a consistent schedule for fitness while setting aside time to rest to avoid burnout.

· Stop comparing yourself and focus on progressive steps prioritizing your needs and wants.

· Make time for things that you enjoy without allowing busyness to take that from you.

· Start reminding yourself of your future goals to stay motivated.

Episode Timeline:

· [2:15] You don’t have to give up on your fitness goals or any of your goals just because life is chaotic.

· [3:44] Stay consistent with your regular routine as much as possible or set a new one.

· [5:13] Prioritize sleep and rest to relax and stay healthy and motivated.

· [6:26] Avoid being too hard on yourself and instead focus on putting your needs and wants first.

· [7:49] Ensure you’re still doing something that you enjoy every day to keep you excited.

· [8:56] Find motivation in the things that remind you of the future like visualization.

· [10:51] Remember the busy season is just temporary and why you have your goals.

Quotes:

· “Your goal is not to be the best at everything, the best all the time or giving 100% all the time, the goal is to continually make progress or still putting your needs and wants first.”- Emily [6:44]

· “Whatever it may be, do not let busyness and goals get in the way of doing things that you enjoy.”- Emily [8:46]

Follow along on instagram: https://www.instagram.com/liveyourpb/

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164. How to Break Out of Diet Mentality and Think About Food Neutrally (9 Outlooks to Change) May 09, 2022

Is food your source of pleasure or stress? Breaking the diet mentality is all about enjoying the process of your health and fitness journey without feeling guilty about your choices. If you want to achieve food freedom, you have to stop labeling food as good or bad or allowing what you eat to define who you are.

In this episode of the Live Your Personal Best podcast, I talk about breaking the diet mentality to achieve a certain level of food freedom and to start thinking of food neutrally. Listen in to learn how to start enjoying your life by shifting your mind from thinking of food and health as the only part of your life.

Read the blog post here: https://medium.com/@_emilycoffman/how-to-break-out-of-diet-mentality-and-think-about-food-neutrally-129d3e18f19

Key Takeaways:

· Focus on how you feel after eating rather than what you’re eating.

· You’re allowed to have food preferences and can toss them out if they don’t serve you.

· Use food rules as tools that you can let go of at any moment without feeling bound to them.

· Start allowing yourself to enjoy a diverse diet without feeling guilty for not eating healthy foods only.

· How to avoid negative thoughts and inner turmoil by being flexible with what you eat on different days.

· Enjoy and have pleasure around food by letting go of the guilt around your choices and labeling food as good or bad.

· Feel free to explore different eating patterns without thinking you’ll fall back into the diet mentality.

· Don’t think that your health is the only thing to focus on in your life, it’s just a tiny aspect.

Episode Timeline:

· [2:06] There’s no one right way of eating for everyone; it’s about finding what works for you and your lifestyle.

· [4:05] You can choose to hold on to certain preferences or rules around food when they serve you.

· [5:58] You don’t have to make a statement by eating or not eating what’s in your diet.

· [7:21] It’s okay to not eat as wholesome food as you’d prefer even if you think of yourself as health-conscious.

· [8:30] You’re not backsliding if you don’t eat exactly how you want to every single day.

· [10:06] Understanding that overeating and getting sick afterward is not your fault.

· [10:46] The reasons why you can eat food include enjoying and having pleasure around food.

· [11:49] Try different eating patterns without saying anything about you as a person.

· [13:27] There are other parts of your life you can enjoy other than making it all about food.

Quotes:

· “The whole idea of food freedom and neutrality means no rules, but we’re still allowed to have preferences.”- Emily [4:20]

· “If you’re a health-conscious person, you don’t have to feel guilty for not eating as “clean” as you would prefer, think of it as just another thing that you ate.”- Emily [7:32]

· “One of the biggest traps that people fall into when wanting to improve their relationship with food, is they really get hung up on eating exactly how they want every single day.”- Emily [8:38]

Follow on instagram: https://www.instagram.com/liveyourpb/

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163. Sports Bras Were Invented When?! The Rise and Evolution of Women in Fitness May 02, 2022

Are you aware of the history behind women’s fitness? We’ve come a long way, yet it wasn’t that long ago that women’s fitness and sports were unheard of. The women’s fitness movement came into existence in the 1950/60s and has increasingly evolved into what we have today. With social media today, the cultural awareness and the reasons behind women’s fitness have tremendously shifted.

In this episode of the Live Your Personal Best podcast, I speak with Danielle Friedman, journalist and author of Let’s Get Physical who’s obsessed with women’s fitness history. Listen in to learn how women fitness messaging has evolved from it being a tool to change how we look to a form of empowerment and self-care.

Key Takeaways:

· How women fitness evolved from the 1950s as a strength benefit and a beauty tool.

· The science, research, and cultural acceptance of women’s potential and strength.

· How the idea of women’s strength was seen as threatening and was opposed culturally.

· How fitness is shifting to a form of empowerment and self-care rather than a tool to change how we look.

· How social media rise has given power to women advocating for body diversity.

· The current push for women to harness the mental, physical, and emotional benefits of movement and fitness.

Episode Timeline:

· [3:01] How Danielle’s personal experiences led her to write about the rise and evolution of women’s fitness.

· [4:59] How fast women fitness progressed from the 1950s all the way to a sports bra invention in 1977.

· [11:53] The lack of cultural awareness that existed in the 1980/90s about women’s bodies.

· [17:06] How social media has transformed women fitness messaging giving power to the majority.

· [21:16] The impact of Title 9 law on women and girls’ fitness during and after college graduation.

· [24:30] Danielle on the expansion of fitness for women plus how to focus on what feels good.

Quotes:

· “When I’m active and feeling really good about how I’m using my body, I focus less on how my body looks.”- Danielle [17:31]

· “The more we can focus on what feels right and truly beneficial at that moment and not worry about meeting imaginary social goals, fitness can be really beneficial.”- Danielle [27:37]

Links Mentioned:

Elite to Everyday Athlete: https://amzn.to/3ysSbqW

Website: https://danielle-friedman.com/

Instagram: https://www.instagram.com/daniellefriedmanwrites/

Book: Let’s Get Physical

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162. Every Choice You Make is a Bet. Apr 25, 2022

How much time do you spend in your decision-making process? How do you prioritize the most impactful decisions in your life and stress less on the less impactful ones? Perhaps if you experiment with your decisions and learn from the wrong ones instead of discarding them, you might learn a lot and be a better decision-maker in the future.

In this episode of the Live Your Personal Best podcast, I speak with Frederic Bahnson, a personal and executive coach helping people create happiness, improve performance, and foster well-being. Listen in to learn about your power of choice and how you can use it to have more control over your life.

Key Takeaways:

· How to have control of how your life turnout by using your power of choice.

· Start experimenting with your decisions and learn from the wrong ones to be successful in the future.

· Stop discounting opportunities and make the leap even when it’s risky.

· How to simplify your decision-making process to avoid wasting time and energy on none important issues.

· Focus your energy and time on the decisions that have a long-term impact on your happiness and health.

· Have a decision-making process that allows you to still rationally use your emotional responses.

· How to make decisions that connect what you do today with your big goal as a visionary.

· How to have a goal you’re working towards as an organized day-to-day decision-maker.

Episode Timeline:

· [2:12] How Fredrick wrote his book Better Than Destiny to help people make better long-term decisions.

· [3:29] The power of choice and why it’s better than having a premeditated destiny.

· [10:04] Steps on how to approach and simplify your decision-making process.

· [17:29] The process of prioritizing your decisions according to their impact on your life.

· [25:52] The 2 types of decision-makers and how each can get better with long-term decision making.

· [28:27] Learn how to properly use your decision-making power for a better life.

Quotes:

· “Most of us should spend a lot less time on most of our decisions and a lot more time on a few key decisions.”- Fredrick [12:44]

· “You don’t have to spend all of your energy considering and researching those second-tier ideas until you’ve gone through all of your top tier ideas and they’ve all failed.”- Fredrick [19:16]

Links Mentioned:

· Book: Better Than Destiny

· Website: https://www.fredericbahnson.com/

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161. Regaining Confidence After a Set Back & Getting Over the Fear of Messing Up Apr 18, 2022

How do you stay confident after messing up, whether as an athlete or in your workouts? To stay confident and in your game, you must first acknowledge the mistake, how often it happens, and then how you can avoid it in the future. Constantly thinking about your past mistake and losing your confidence won’t help, it will drive you to an even worse situation. Remember that one mistake isn’t a reflection of you, your skills, or your abilities.

In this episode of the Live Your Personal Best podcast, I share some athlete advice on how to bounce back after messing up. Listen in to learn how to overcome losing your confidence and stay in the present with your race plan as an athlete.

Key Takeaways:

Start by acknowledging the mistake that happened, and then think of the things you’d have changed to avoid the same mistake in the future.
Allowing one mistake to affect your confidence will become repeatable and turn into a bigger thing than it initially was.
Stop thinking about your past version that made the mistake since it’s keeping you from the present.
Think of all the obstacles you’ve overcome in the past and your teammates' trust to stay present and confident.

Episode Timeline:

[2:54] What a Coxswain does plus the message that prompted this conversation.
[4:50] Step one of bouncing back – acknowledge the mess up and how often it has happened.
[7:45] Step two of bouncing back – think of the things you’d have changed to avoid the mistake.
[9:47] Why you should avoid losing your confidence after messing up with one mistake.

Quotes:

“If you let this mistake keep eating away at you or affect your confidence, then you’re going to let this one mistake become repeatable and turn into a bigger thing than it should’ve been.”- Emily [10:15]

“Gather as much data as you can to point to the fact of why you’re capable and why you should be confident in the seat that you’re in.”- Emily [11:30]

Read Elite to Everyday Athlete: https://amzn.to/3ysSbqW

Follow on Instagram: https://www.instagram.com/liveyourpb/

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160. How Music, Intensity, and Mindset Affects Your Mood After a Workout Apr 11, 2022

Have you ever wondered why listening to music when you work out gives you more power when you work out? How about when you feel more satisfied and optimistic after you do an intense exercise?

In this episode of the Live Your Personal Best podcast, I speak with Kelly McGonigal, the author of The Joy of Movement.

Listen to this episode to learn more about the joy of movement and how physical exercise can be a powerful anecdote to the modern epidemics of depression, anxiety, and loneliness.

Episode Timeline

[1:29] Kelly explains what the mind-body connection is and why it is essential.

[5:09] Kelly shares her journey in studying hope molecules.

[8:59] Kelly describes how music can help you connect to things that are much bigger than you.

[13:07] Kelly discloses how exercise can produce different forms of pleasure.

[18:21] Kelly discloses if it’s better to do the exercises that make you feel better or do workouts because it makes you feel better.

[22:26] Kelly shares what’s the most shocking part of her book.

Key Takeaways

With mind-body connection, they believe that physical movement affects your mental well-being.
When you contract your muscles during movement or exercise, it releases hope molecules into your bloodstream that are anti-depressants. It makes you more resistant to stress and more connected to other people. This can also help you when you have depression or trauma.
The existence of these hope molecules points to how movement can be deeply psychological.
Music is an invitation to move. When you listen to music, it activates a section of your brain to move.
Music can help you create meaning for things in your life.
Music with exercise is putting the meaning around the experience that you want.
Different forms of movement can grant us access to other joys and pleasures.
Movement can also give us positive instincts that we have that are healthy.
There are many ways that you can enjoy movement.
Intensity matters when you work out.
Movement is social. There’s something about exercise that helps you form bonds and relationships.
Your brain rewards you when you think you exercise, especially when it feels that what you’re doing is meaningful.

Quotes

“There’s a reason why people who struggle with depression and anxiety love exercising outdoors.” - Kelly [16:04]
“You’re allowed to be uncomfortable. You’re allowed to fail. That can be a part of a positive exercise experience.” - Kelly [21:29]
“Exercise often brings out the best of us.” - Kelly [25:09]

Connect with Kelly:

Website: https://kellymcgonigal.com/

Instagram: https://instagram.com/kellymariemcgonigal

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159. Finding Internal vs External Motivations - Are you in competition with yourself? Apr 04, 2022

Have you ever asked yourself “what drives me”? For some it’s external competition; races, meets, games, opponents. For others, it may be internal.

In this episode of the Live Your Personal Best podcast, I talk about how internal and external competition have affected me and how to make sure you have a healthy dose of each.

Listen to this podcast, and let’s change the way we see and treat internal and external competition in our lives.

Episode Timeline

[1:04] Emily talks about the reason why she came up with today’s episode.

[2:02] Emily shares that internal competition motivates her every day.

[5:57] Emily discusses the importance of competition in life.

Key Takeaways

Internal motivation should not necessarily have a negative connotation.
If you let internal competition prevail in your life, there’s a possibility that you will struggle to find satisfaction in things that you do.
Some advice you receive might not work because you might have misused it. For example, that could have been for internal competition and not external motivation.
No general advice can be applied to everyone. It’s better to look for tailored advice for that specific scenario that you’re in.
The more you learn about yourself, the less you rely on outside opinions on what you’re doing.

Quotes

Neither [internal or external competition] is right or wrong. There’s no one way that competition should look. - Emily [5:47]
There can be no one definition of success. There can be no one definition of competition. - Emily [7:52]

Follow on instagram: https://www.instagram.com/liveyourpb/

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158. To Eat Plant-Based or Not? (eating plant-based series final verdict) Mar 28, 2022

After weeks of interviewing experts from various fields, it’s time to wrap up the month-long series about the plant-based diet. Ready to hear my verdict?

In this episode of the Live Your Personal Best podcast, I talk about my decision if I’ll continue to pursue my plans of fully committing to a plant-based diet and the factors that I take into consideration in my decision.

Listen to this podcast, and look for ways that could help our environment for us the future generations.

Episode Timeline

[1:24] Emily shares her realization about her plant-based journey after interviewing experts from various fields.

[2:32] Emily tells the first change in her lifestyle.

[5:36] Emily talks about the second change in her lifestyle.

[6:51] Emily describes the third change in her lifestyle.

[10:08] Emily leaves a challenge to her listeners.

Key Takeaways

Going plant-based is not always about preferences and choices.
Small switches in your diet could lead to big impactful changes in your well-being.
Trying new vegan restaurants could help you make the small switches, especially when you’re afraid to commit long-term.
Being aware of your food waste could help you show your love for the environment.
Think about how you can eliminate food waste as best as you can.
Look for other ways to consume food that could help the environment.

Quotes

Just because you can’t do the number one thing that will impact [the environment], you can still do number two, number three, or a combination of things. 7:39
It seems like you can only do much on a personal level, but there’s can still be [done to help the environment] even if you don’t want dramatic changes to your diet. 9:59

Check out all our episodes: https://emilycoffman.org/episodes-2/

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157. Looking at Why and How We Eat What We Eat (eating plant-based series part 3) Mar 21, 2022

Ever wonder if you could change your diet as an athlete? Especially going plant-based? Before deciding if it’s right for you, it’s best to hear from actual athletes who are vegetarians to gauge if this is right for you.

In this episode of the Live Your Personal Best podcast, I speak with Jenny Kotlyar, a vegetarian athlete and backpacker.

Listen to this episode and learn about the struggles that you might encounter as a vegetarian athlete and how you could overcome these challenges.

Episode Timeline

[2:24] Jenny talks about her hiking journey and how she started.

[6:54] Jenny shares how she became a vegetarian backpacker.

[10:07] Jenny reveals if she struggled to look for alternative protein sources when she became vegetarian.

[13:10] Jenny tells Emily how essential planning is when it comes to backpacking.

[14:04] Jenny reveals what’s the hardest thing about being a vegetarian while being a backpacker.

[15:49] Jenny explains why she added back some animal proteins like fish back in her diet.

[19:10] Jenny describes her relationship with food and eating.

[25:56] Jenny leaves her last pieces of advice.

Key Takeaways

When starting your vegetarian journey, it could help if you count your protein macros.
When you’re planning to hike, it’s also essential to factor in your protein intake to prepare better.
Carbohydrates give you a quick release of energy. Fats, on the other hand, provide you with sustained energy while protein helps you recover.
As a vegetarian backpacker, you might struggle in finding the protein that suits your palate.

Quotes

“Your body’s freaking amazing. Stop hating on yourself.” - Jenny [21:48]
“Give yourself permission to love yourself and to do you and to be important in your own life.” - Jenny [25:59]

Connect with Jenny: limitlesshiker.com or instagram.com/limitlesshiker

Join our facebook community: https://www.facebook.com/groups/personalbesties

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156. The Important Conversation: How Can We Improve Athletes’ Mental Health? Mar 17, 2022

Mental health is a growing issue in athletes of all levels. Despite this, the mental health struggles among athletes seem to be a taboo topic that no one wants to be a part of in the discussion. Stress, pressure, stigmas, and more prevent athletes from talking about mental health. Let’s work to change that.

In this episode of the Live Your Personal Best podcast, I talk about my mental health journey during the competition and my thoughts regarding the many mental health issues that many athletes are experiencing today.

Listen to this podcast, and together, let’s fight the stigma revolving around mental health issues among athletes, especially during these trying times.

Episode Timeline

[1:46] Emily shares the rationale and context of this podcast episode

[3:28] Emily explains why athletes can struggle with talking about mental health.

[5:08] Emily talks about why mental health issues among athletes are close to her heart.

[5:55] Emily reads a snippet of Harry Miller’s statement regarding his retirement and shares her thoughts.

[7:57] Emily describes her experience working for a suicide prevention hotline.

[9:02] Emily reads a poem that tackles mental health.

[10:14] Emily shares some things that she’s currently doing to improve her mental health.

Key Takeaways

There’s no need to blame someone or something regarding athletes' current mental health issues. It’s a systemic problem that needs to be resolved by different stakeholders involved.
It’s a hard decision for athletes to take a step back to prioritize their mental health.
It could benefit our mental health if we acknowledged that more things are a struggle.
Talking more explicitly about our mental health can also improve your well-being in general.
Take inventory of the expectations and pressures that you put on yourself.

Quotes

Mental health for athletes is a huge problem that rarely gets addressed if ever it gets addressed. - Emily [2:50]
Be more purposeful with checking in on mental health. - Emily [14:31]

Read more on mental health for current and former athletes: https://amzn.to/3ysSbqW

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155. Can Plant-Based Eating Enhance Your Performance? Let’s Ask a Professional Dietitian! (eating plant-based series part 2) Mar 14, 2022

Is plant-based eating as healthy as it seems? Is it beneficial for everyone to go on it? Let’s get the facts straight from the expert herself!

In this episode of the Live Your Personal Best podcast, I speak with Stephanie Hnatiuk, a registered dietitian and fitness coach who’s on a mission to reconnect runners with their love of running. She helps frustrated and confused overall runners learn how to properly feel their bodies for better training, working smarter, not harder, and recover faster so they can reach their goals without destroying their relationship with food and exercise.

Listen to this episode as we learn if athletes should transition to a plant-based diet while training.

Episode Timeline

[2:39] Stephanie shares her opinion if a plant-based diet is suitable for athletes too.

[8:08] Stephanie talks about under-fueling in relation to a plant-based diet.

[12:10] Stephanie gives her tips to people who are starting with their plant-based diets

[15:15] Stephanie reveals an easier way to start a plant-based diet

[17:41] Stephanie shares her thoughts on how becoming vegetarian relates to diet culture.

[21:32] Stephanie leaves her last pieces of advice.

Key Takeaways

Runners, and other athletes, can successfully train while on a plant-based diet, but transitioning to a plant-based diet doesn’t necessarily have to be the goal.
Before transitioning into a plant-based diet, consider the foods that you should eat because you might not like their taste. Look for recipes that could help you enjoy plant-based foods more. Food allergies should also be considered if there are any.
A plant-based diet doesn’t necessarily come at the expense of eating things you don’t like or eliminating all other animal products.
Eating a plant-based diet requires a lot of nutrition knowledge and cooking skills.
Many people usually make a mistake, especially when starting, when they remove the animal foods without looking for plant-based alternatives that could give the same value.
There are some key nutrients, essential vitamins, and minerals that you should intentionally get them. These are calcium, iron, zinc, vitamin b12, and choline.
The problem with iron is that you can easily absorb them from animal sources. It would be best to consume more iron from plant-based sources to help your bodies absorb more iron. You may need supplements to help you with this issue.
If you’re an athlete planning to start their plant-based diet journey, it’s best to connect with dieticians to be guided.
Your personal values can help you become motivated when starting a plant-based diet.
The recommended diet for athletes should be the one that helps them perform the best that they can and also that keeps them healthy mentally and physically.

Quotes

“[A plant-based diet] can be done for people who are motivated and really want to eat that way.” - Stephanie [7:51]
“The decision to go plant-based should really only be done out of personal preference.” - Stephanie [15:39]
“For the wrong person, anything can be turned into a diet.” - Stephanie [19:33]

Connect with Stephanie:

www.stephaniehnatiuk.com

https://www.instagram.com/steph.the.runners.dietitian/

Get your copy of Elite to Everyday Athlete: https://amzn.to/3ysSbqW

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154. My 5 Daily Habits to Decrease Stress and Increase Energy Mar 10, 2022

Many people rely on daily habits to make their day more productive and fruitful. What habits can you add in without taking up too much time out of your day?

In this episode of the Live Your Personal Best podcast, I share the habits and routines that I do every day and how these have positively impacted my life in the past few months.

Listen to this podcast, and together, let’s build the habits that could help us transform into our better selves.

Episode Timeline

[1:57] Emily shares her first daily habit.

[4:00] Emily reveals her second daily habit.

[7:21] Emily talks about her third daily habit.

[8:54] Emily tells her fourth daily habit.

[11:36] Emily describes her fifth daily habit.

Key Takeaways

Overbooking yourself could help get things done but in a stressful way.
Instead of overbooking, day blocking for specific tasks could help you manage your schedule better.
Getting tasks done in one chunk could make you more productive and take back control of your life.
Looking to be purposely inspired could help you be more motivated every day.
Immerse yourself in things that you believe could help you inspire you in your day-to-day life.
Exert more effort in getting yourself inspired because it’s within your control.
Listening to music after you wake up could provide you with the energy boost you’ll need for the rest of the day.
Zoom in by assessing if what you’re doing right now makes you happy.
Plan your rest to avoid decision fatigue. It could help you lighten up your mind.

Quotes

You don’t always have to look at the bigger picture. - Emily 10:58
Take a day off. Take a Saturday to yourself. - Emily 14:11

Make sure to subscribe for more weekly episodes! And you can follow along the podcast: https://www.instagram.com/liveyourpb/

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153. Is it Possible to Eat Ethically? (eating plant-based series part 1) Mar 07, 2022

Want to start living in a way that’s better for the environment? Lost on how to start your plant-based eating journey?

In this episode of the Live Your Personal Best podcast, I speak with Izolda Trakhtenberg, a proud vegan for 15 years and the host of The Vegan Life podcast.

Listen to this episode as we dive deep into why eating plant-based foods is more ethical than traditional foods.

Episode Timeline

[3:38] Izolda talks about her roots and why she started her vegan journey

[5:40] Izolda revealed the massive effects of shifting to a vegan diet

[8:51] Izolda shares her thoughts on why plant-based eating has become more popular, especially nowadays

[10:56] Izolda chats about the element of convenience in restaurants and what you should do if there are no vegan options on the menu

[14:56] Izolda shares if her attitudes and relationship towards food changed when she started her vegan journey.

[18:51] Izolda debunks the most common myths revolving around veganism.

[20:01] Izolda describes what she feels when surrounded by people who still consume meat and animal products.

[25:15] Izolda shares her advice for those who’d like to start their vegan journey.

Key Takeaways

Agriculture, especially animal farming and food production, takes a lot of the resources like energy and gas.
The fewer spaces for farms intended for animal production, the more spaces we could have for trees and places where people could stay and live.
You’ve been fed food authorities recommended that might not be best for you.
You should take a step back and assess the food recommended by the authorities that you consume.
When you start eating vegan, you become more conscious and thoughtful of your food choices.
Many people have the stereotype that vegans are smug or arrogant. Vegans are perceived to be like this because they don’t want animals to suffer in the animal slaughter system.
When you want to start your vegan diet:
Go slow and start small.
Consult with your doctor if going vegan is right for you.
Be aware of how much you’re eating and the quality of your food.
Consider having a food diary on what you ate and what you felt after you ate them.

Quotes

“We’ve been fed a steady diet of what we should eat that may or may not be the best for us.” - Izolda [9:37]
“We can be very mindful and very purposeful with our choices if you really keep in mind why you’re becoming vegan.” - Izolda [27:32]

Connect with Izolda :

Website: https://theveganlife.show

Follow the podcast: https://www.instagram.com/liveyourpb/

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152. My Inspiration Story - How Changing Your Views on Motivation Could Help You Live a Better Life Mar 03, 2022

Have you ever felt that motivation alone is not enough to drive you from doing the things that you love in your life? Maybe you're just being too hard on yourself, and this perspective is affecting the way you live your life negatively.

In this episode of the Live Your Personal Best podcast, I share snippets from my upcoming book and explain why it's essential to change the narrative around motivation to become a better person.

Listen to this podcast and change the way you think about the core of motivation and why comparing yourself with other people is detrimental to your well-being.

Episode Timeline

[1:22] Emily reveals the reason why she’s writing her book

[1:56] Emily reads a snippet of her inspiration story.

[2:32] Emily talks about the one narrative around motivation.

[3:09] Emily expresses her thoughts about the most common narrative around motivation.

[7:59] Emily encourages her listeners to broaden their perspectives towards success.

[8:55] Emily reads a poem from her upcoming book.

[9:12] Emily reminds herself about the dangers of comparing herself to other people.

[12:17] Emily talks about her upcoming podcast episodes this March.

Key Takeaways

When talking about motivation, there’s no need to sacrifice the things you love and matter to you to achieve your goals and aspirations.
One of the reasons why there’s a rise of motivational speakers who are former athletes is because they want to educate their audience regarding the mental toll caused by the sacrifices they made.
When you continue to follow the traditional view on motivation, there’s a great possibility that you’ll miss many things that you could learn about yourself in your journey.
You can have more reasons to be motivated aside from aspiring to succeed in your endeavors. You can utilize motivation to relax, slow down, and take a break.
You need motivation for all scenarios, not just one.
When you expand their view on what success could mean, you can be happier in life, and it could also help develop your view on what motivation is.
Don’t compare outcomes with other people because each person’s goals are different.

Quotes

“Athletes can be successful without sacrificing their mental or physical health. Athletes can be successful in their sport and still thrive outside of it, too.” - Emily [2:45]
“There’s no reason to compare yourself.” - Emily [11:44]
“Go out and find what makes you different. Find what makes you motivated.” - Emily [11:46]

Join the Live Your Personal Best Community: https://www.facebook.com/groups/personalbesties

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151. Sydney Cummings on Building a Better Fitness Routine and Online Fitness Empire Feb 28, 2022

Have you ever wondered if you have what it takes to become a personal trainer online? If you’re a former collegiate or retired athlete, maybe this could be a great career path after graduation.

In this episode of the Live Your Personal Best podcast, I speak with Sydney Cummings, a certified National Academy of Sports Medicine personal trainer who aspires to provide quality fitness content accessible to everyone through Youtube.

Listen to this episode to learn more about how Sydney went from training for $6 a session to building an online fitness community of over 1 MILLION followers.

Episode Timeline

[2:06] Sydney talks about her collegiate athletic career.

[4:59] Sydney shares her transition from college athlete to her chosen paths after graduation.

[7:58] Sydney describes her workout routine after graduation.

[14:31] Sydney talks about her Youtube channel and how she transitioned to becoming an online fitness trainer.

[22:51] Sydney reveals the logistics behind her online training videos.

[25:42] Sydney chats about her month-long break.

[28:34] Sydney leaves her last pieces of advice.

Key Takeaways

Many people have no idea what they should do when they are at the gym.
Gyms have become a social media-heavy environment that affects how people do their exercise.
More and more people are looking for full and consistent workouts when searching for possible online fitness trainers.
It’s normal to feel scared and crazy when you try to do something that no one has done before.
When looking for online fitness trainers, one of the qualities that you should look for is not just they’re training you, but they’re training with you.
It feels more intimate when you follow a Youtube fitness trainer who uploads new exercise content every day because you can see the changes with their body as they go through the exercise with you.
The life you should live in should be rooted in what makes you happy.
Don’t view calories as the enemy. View strength as your biggest ally in fitness.
Aesthetic will come if you train for strength.

Quotes

“You just don’t have a choice. You just do.” - Sydney [21:15]
“[The] struggle is part of the [fitness] journey.” - Sydney [22:35]
“Try and make something that you actually enjoy, especially with fitness, but also in life.” [28:36]
“Train for strength. Stop training to punish yourself. Stop training to undo calories.” [29:32]
“You’re much stronger than you realize.” - Sydney[30:09]

Youtube: https://www.youtube.com/c/sydneycummings

Website: https://royalchange.fit

Instagram: https://instagram.com/sydneycummings_

Join the Live Your Personal Best Community: https://www.facebook.com/groups/personalbesties

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150. How Creativity Drives Your Motivation, Optimism, and Purpose Feb 21, 2022

Are you having difficulty squeezing some creative juices in your day-to-day life? Perhaps, this is why you're having trouble having the motivation and being optimistic in the things you do. Creativity leads us to passion and purpose in the work that you do and it's directly related to happiness and how fulfilled you are in everything you tackle.

In this episode of the Live Your Personal Best podcast, I speak with Maria Brito, the Award-winning, New York-based contemporary art advisor, author, and curator. She’s the author of How Creativity Rules the World: The Art and Business of Turning Your Ideas into Gold.

Listen to this podcast to learn about the tips and tricks on how to be more creative in your life, why that’s important and how creativity, motivation, and optimism are so interrelated.

Episode Timeline

[3:28] Maria explains why it’s important to talk about creativity

[16:42] Maria shares her tips on how people can start to be more creative.

[25:17] Maria talks about the connection between creativity and motivation.

[29:17] Maria leaves her last pieces of advice to the listeners.

Key Takeaways

It’s important for humans to rely on their “superpowers” to invent the future at will.
Creativity is the most crucial thing to have in any profession or career.
Creativity is all about giving value and being relevant.
When you experience failure, it would be helpful if you separate yourself from it. When failure happens, this could help you think that it’s just your idea that failed, not you.
Silence helps you flourish your creativity.
If possible, incorporate a time for yourself in your day-to-day life to develop your creativity.
Your brain loves surprises, and this helps you with your creativity.
To surprise your brain as part of your creativity enhancement habits:
Take a different route on your way to school or work every day.
Write with your dominant hand.
Try to look for other ways to use everyday objects.
When you have time to spare, don’t use your GPS when you travel to a place.
Aspire not to be stagnant in your life.
The most essential things in today’s society are ideas.
In this day and age, technology drowns creativity.
Give yourself a chance to be lost in your life.
Optimism, motivation, and creativity are intertwined.
Creativity fosters motivation because you do things that you love and believe in.
Bring ideas to receptive people if you aim to make a difference.
Trust your gut. If it’s telling you something, pay attention to what it is.
Have some guidance that doesn’t come from experience and comes from unknowing.

Quotes

Creativity isn’t just about art. Creativity is in everyone’s day-to-day life. - Maria [0:38]
Without ideas, there is no progress. - Maria [3:32]
When we actually have the power to believe and trust our guts, to go with those ideas, and to open up our imagination, miracles can happen.- Maria [4:07]

Connect with Maria Brito

Website: https://www.mariabrito.com/

Instagram: https://www.instagram.com/mariabrito_ny

Follow Live Your Personal Best on IG: https://www.instagram.com/liveyourpb/

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149. Training vs Exercising: Which Should You Be Doing? Feb 17, 2022

If you feel stuck in your fitness plan have you considered switching from exercising to training? Ever thought about what the difference is?

In this episode of the Live Your Personal Best podcast, I share how a certain life event has impacted the way I see training and working out and how this could help me become better everyday and elite athlete.

Listen to this podcast to learn more about the difference between training and working out and how these can greatly impact the way you perceive fitness.

Want to read Elite to Everyday Athlete? Get it here: https://amzn.to/3ysSbqW

Episode Timeline

[0:46] Emily shares some updates regarding her Everest Base Camp journey

[2:45] Emily talks about what her workouts should look like now

[8:19] Emily explains why it’s important to realize that exercise and training are two different things

Key Takeaways

Focusing on training and not just on exercising could potentially give you purpose and excitement.
If you’re struggling to be motivated on your workout routines now, maybe it's time to take a step back and reminisce about what made you excited when you trained before.
If you’re planning to transform your workout routine into something that makes you feel enjoyable, have a plan around that you feel confident with.
There’s nothing wrong if you choose to be in your experimental phase.

Quotes

“Don’t be afraid to change it [your workout routine] up. Don’t be afraid of saying ‘yes, this one way for me has worked for me for so long, but maybe it’s time for something new.’” - Emily [8:50]

“There’s no right or wrong way of being an athlete, of being a former athlete, or someone who just enjoys exercise in general.” - Emily [10:26]

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148. Finally Thriving & Making Your Mind, Body, and Spirit Happy and Satisfied Feb 14, 2022

Tired of listening to various gurus and coaches online on what you should do to improve your well-being? Do you feel frustrated because no matter how hard you try following all their advice and tips, you keep on struggling because they don’t fit your personality or lifestyle? Perhaps, you should find your sense of self through empowered wellness.

In this episode of the Live Your Personal Best podcast, I speak with Allison Pelot, a dynamic fitness trainer, and energy coach specializing in rapid permanent change through corrective exercise, metabolic nutrition, and energetic alignment. Allison is also the author of Finally Thriving: Your Guide to Empowered Wellness.

Listen to this episode to be aware of what works for your well-being, instead of constantly looking outside yourself for answers, and what you should do if you’re lost in the process.

Episode Timeline

[2:10] Allison shares what’s in her book Finally Thriving: Your Guide to Empowered Wellness.

[4:46] Allison explains what empowered wellness is.

[5:48] Allison talks about how you can start practicing empowered wellness.

[10:48] Allison reveals her background.

[20:39] Allison explains why humans are all designed to thrive.

[24:15] Allison leaves her one last piece of advice.

Key Takeaways

Empowered Wellness means you own your experience. Connecting with yourself can help you choose what works for you, especially when you’re being presented with opinions and ideas.
If you heavily really on someone else’s opinion for your self-care, at some point, you’ll feel lost and disconnected.
If you’re looking to practice empowered wellness, give yourself space. Take out the things you don’t need, like distractions of your life.
Prioritize your life every day so you can put yourself first.
Take all the noise to have that extra space to bring in new opportunities and changes.
Don’t put too many restrictions on yourself. Don’t overcomplicate yourself.
Connect with your inner child so that you can connect with the powerful parts of yourself.
You already have everything that we need. You need to remove all the blocks that prevent you from acquiring all of them.

Quotes

“It’s okay not to do anything sometimes.” - Allison [8:34]
“Give yourself space for grace.” - Allison [10:39]
“The energetic intertwines with the energetic more than we realize.” - Allison [17:07]
“You definitely deserve to be happy. It is possible.” - Allison [23:06]
“Look within yourself to reflect the experience of yourself and the world.” - Allison [24:21]

Connect with Allison:

Website: https://www.pureenergypdx.com/
Instagram: @pureenergypdx

Join the Live Your Personal Best Community: https://www.facebook.com/groups/personalbesties

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147. Changing Perspectives from Impossible to Possible Feb 10, 2022

Wouldn’t it be nice if all your excuses disappeared? If the ONE thing keeping you from taking the next step towards your goal was gone?

In this episode of the Live Your Personal Best podcast, I share how fearing the unknown has prevented me from doing the things that I love and how changing my perspective on things can significantly affect the success that I experience in my life.

Want to read Elite to Everyday Athlete? Get it here: https://amzn.to/3ysSbqW

Listen to this podcast to learn more about how you can change your mindset so you’ll have more confidence in achieving your goals and making the things that are impossible possible.

Episode Timeline

[0:42] Emily shares that she’s a planner and how this affects her day-to-day routine.

[3:48] Emily realizes that some things won’t sense if you do it, but it’s not impossible.

[6:30] Emily reveals her commitments to the future.

Key Takeaways

You can do things you think are impossible by telling yourself that you’re stronger than your hesitations.
If you believe that you can make things happen, you’ll have the power of keeping these things from happening to yourself.
There’s a vast difference between thinking about doing it and doing it.
If you’re working towards any goal, there will never be a day where you’ll feel ready to step out of your comfort zone and break the cycle. It happens when your goals feel impossible to achieve.
Force yourself to do something impossible, and you’ll realize that it’s not that challenging to do.

Quotes

“Maybe these things that make you seem impossible are just excuses that are getting in my way. It’s just me self-sabotaging.” - Emily [4:18]
“If you’re giving yourself an excuse that you think is so fool-proof [and] so logical from the outside looking in, no one’s gonna try to argue with you on it.” - Emily [5:13]

“Sometimes, that first step is easier or more enjoyable, and that’s how you build-up for working towards something.” - Emily [9:24]

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146. Making Your Workout As Efficient As Possible Feb 07, 2022

Sick of doing cardio? Come join the resistance training revolution! When asked about resistance training, many people, unfortunately, believe many misconceptions about it. Resistance training is not just about the resistance bands! It’s any form of exercise that improves your strength and endurance, like weight lifting or strength training.

In this episode of the Live Your Personal Best podcast, I speak with Sal Di Stefano, a personal fitness trainer and co-host of Mind Pump, a podcast that is dedicated to providing truthful fitness and health information. He’s also the author of Resistance Training Revolution: The No-Cardio Way to Burn Fat and Age-Proof Your Body—in Only 60 Minutes a Week.

Listen to this episode as we break down what resistance training is, all the science behind it, and how to start incorporating it in your life, especially if it’s not something you usually do.

Episode Timeline

[2:47] Sal explains why he chose to focus his book on resistance training rather than general fitness.

[5:48] Sal describes how he pictures the resistance training revolution in exercise.

[9:10] Sal reveals what women’s only gyms are and what they imply.

[13:47] Sal discusses why he focuses on muscle and metabolism instead of calories when talking about resistance training.

[19:10] Sal shares how the perception of resistance training has changed because of science-backed research backing it.

[26:19] Sal discusses how you can incorporate resistance training in your life.

[38:28] Sal leaves his last advice to the audience.

Key Takeaways

According to Sal, resistance training is the most effective form of exercise.
One of the biggest misconceptions about resistance training is that it’ll just make you bigger, but it’s also an excellent exercise for longevity, fat loss, and heart health.
If you take the time to diet and do cardiovascular exercises, you’ll see weight loss and muscle loss. This could lead to a slower metabolism.
Many people have experienced muscle gain instead of muscle loss and a faster metabolism with resistance training.
When you do resistance training, you’re telling your body to burn more calories on its own.
Resistance training helps in balancing the hormones for both men and women.
Resistance training could be beneficial for your bones.
Resistance training is individualizable, customizable, and you don’t need to do it frequently.
When you do resistance training, focus on these exercises: squatting, pressing, rowing, overhead pressing, and lunging.
Treat your workouts as skills practice. Practice with the proper form so you’ll get better results and a lower risk of injuries.
If you’re sore for two to three days after your workout, you’re probably doing it wrong.
Do three to five exercises that target most of your body.
When you do resistance training, you signal your body to build muscle.
Shame is a terrible long-form motivator for exercise.

Quotes

“You should finish your workout and feel more energized than you felt when you entered.” - Sal [33:48]
“Think of exercise, all forms of exercise, as self-care.” - Sal [38:23]

Connect with Sal

Website: https://mindpumppodcast.com/
Instagram: https://www.instagram.com/mindpumpsal/

Join the Live Your Personal Best Community: https://www.facebook.com/groups/personalbesties

https://www.instagram.com/liveyourpb/

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145. How to Keep Your Power and Stay in Control of Your Life Feb 03, 2022

Do you ever feel like you never have the time for things that matter to you? Like you don’t have time for things you enjoy and are just crossing off one to-do list after another. Perhaps, your power and control over the things that matter to you have started to fade away.

In this episode of the Live Your Personal Best podcast, I reveal my routine on how I deal with my weekly tasks and share how I almost lost control and power over my life and the things that I value the most. I also left some tips on taking over and controlling your life and having a meaningful fitness journey.

Listen to this podcast to learn more about how to gain the power you need to create the ripples of change in your life.

Episode Timeline

[0:26] Emily tells the rationale of today’s episode.

[1:24] Emily shares her usual routine in handling her business and podcast every week.

[2:20] Emily talks about the importance of consistency in achieving one’s goals and her struggles in reaching them sometimes.

[3:25] Emily expresses what season she is in her life.

[4:48] Emily revealed that she transformed how she tells stories to herself.

[6:28] Emily challenges her listeners to take their power back.

Key Takeaways

Be careful when you stick to routines and plans because it might lead to the loss of your power.
Take control of your schedule and take charge of the things you should finish.
If you observe that the outcome came to be because you no longer have control over the circumstances around you, it’s time to realize that you have slowly given away your power.

Quotes

“Control what you’re in control of. Don’t slowly give away your power under the disguise [that it’s the right thing to do]. - Emily [5:26]
“I can have an individual approach [on things] and still be just successful.” - Emily [7:51]

Exclusive podcast episodes on how to meet your new year’s resolutions: https://www.weekonereset.com/goals

Join the Live Your Personal Best Community: https://www.facebook.com/groups/personalbesties

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144. How to Make Fitness a Priority in Your Life Jan 31, 2022

Ever struggle with making fitness a priority in your life? It always makes it on your “to-do” list but doesn’t get crossed off nearly enough? Chad can help!

In this episode of the Live Your Personal Best podcast, I spoke to Chad Austin, the owner of Priority Fitness in Overland Park, Kansas. Chad is also the best-selling author of the popular book series Make Fitness a Priority: A Six-Week Course to Get Out of Your Own Way. He’s also been a fitness trainer for more than 20 years.

Listen to this episode on creating the ideal schedule and ideal routine and feeling effortless with your fitness as you make it a priority in your life.

Episode Timeline

[1:56] Chad explains why he’s usually called to discuss making fitness a priority and why he chose the said topic to be the focus of his book.

[3:27] Chad shares his approach on how he’s handling new year’s resolutions.

[6:31] Chad reveals why people struggle to prioritize fitness in their lives.

[11:32] Chad tells you what you should do to make fitness a priority in your life.

[15:51] Chad discloses the most significant reason people fail to prioritize fitness in their lives.

[19:56] Chad leaves his last advice to the listeners.

Key Takeaways

Instant gratification is an integral part of why people see a personal trainer, but this could have temporaryto temporary results. This is also why many people can’t be consistent with their fitness goals and why you keep on restarting repeatedly.
Many personal trainers hate New Year’s resolutions because of New Year's negative reputation.
Focus on keeping back on track instead of restarting your journey when you struggle, and it helps you get a better mindset on fitness.
Even when you’re an athlete, it’s crucial to relearn some lessons on framing your mindset on failing.
People should realize how fitness looks different as you go through time.
When you say that you’re too busy, it means that you’re too busy to work out like you’re used to.
You need to realize that doing fewer workouts than you’re used to doesn’t mean that you’re doing something wrong. It just means that it fits differently in your life now than it did before.
Fitness makes you better across the board. If you don’t try to fit it better in your life, it’ll hurt the other aspects of your life.
Getting started on your fitness journey is the first step in making it a priority in your life.
It’s important to ask yourself how you can fit fitness in your life and how much accountability you need right now as you go through your fitness journey.
Check your schedule and see how you can fit fitness in it. Start where you are and scale-up.
Get a trainer that will help you be motivated with your fitness journey if you have the means.
If you go to the gym out of desperation, it’s time to change your motivation.
Change the routine that leads you to failure and find one that works with you.

Quotes

“The fitness journey doesn’t end when you fail. Failing is part of it.” - Chad [5:20]
“The biggest excuse that’s easy for us to make all the time is ‘I’m too busy.’ I realized over time that it has a different meaning for us.” - Chad [6:51]

Connect with Chad

Website: https://beatyourexcuses.com/

Join the Live Your Personal Best Community: https://www.facebook.com/groups/personalbesties

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143. Turn Fleeting Motivation Into a Lasting Impact Jan 27, 2022

In the era of instant gratification, it’s easier to cling to things that bring you fleeting motivation instead of looking at the big picture.

In this episode of the Live Your Personal Best podcast, I share my thoughts on why people face challenges finding their lasting motivation to achieve their goals. I also reveal some ways that you can find them based on my experience as a Division I Athlete.

In this episode Listen to learn more about my journey in finding lasting motivation and how you can stay motivated in your life

Episode Timeline

[1:26] Emily shares how she wants her second book to have a different focus and for it to revolve around motivation.

[1:55] Emily thinks back on what motivated her when she was still competing as an athlete.

[2:45] Emily reflects on why she is not as motivated as before.

[5:05] Emily gives some tips on how you can find lasting motivation.

[7:23] Emily expresses her thoughts on why some people have issues relating to lasting motivation.

Key Takeaways

Find motivation in your day-to-day life.
If you struggle to have lasting motivation, change your mindset from thinking you can’t do something to believing in yourself that you can succeed at anything you aim to accomplish.
Lasting motivation starts from being clueless about everything to having a plan for anything.
When you plan your next steps, you’ll be motivated to finish your goals.
You may also get motivation by getting inspired by other people’s transformation.

Quotes

“Motivation now for me comes from mindset changes.” - Emily [5:19]
“Motivation isn’t gonna change and last unless something within you changes.” - Emily [5:29]

Exclusive podcast episodes on how to meet your new year’s resolutions: https://www.weekonereset.com/goals

Join the Live Your Personal Best Community: https://www.facebook.com/groups/personalbesties

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142. 30 Days Sober is Enough to Make a Difference - Talking all Things Dry January and Other Alcohol-Free Challenges Jan 24, 2022

The first month of 2022 is almost up, and many people have committed to participate in Dry January, where they commit to starting being sober. As many people have experienced, going through their sobriety journey can be rough and challenging. Many people choose to return to their old ways and disregard their progress.

In this episode of the Live Your Personal Best podcast, I spoke to Gill Tietz, MS, the host of Sober Powered Podcast. Gill has a master’s degree in Biology and has dedicated herself to learning about alcohol’s influence on the brain and its cause of addiction. She uses her platform to educate and empower others to assess their relationship with alcohol. Right now, she also works as a biochemist in the Boston area.

Listen to learn more about Gill’s different approaches to encourage you to try a 30-day sober challenge and start your sobriety journey.

Episode Timeline

[3:33] Gill shares her opinion on different sobriety challenges and if they are helpful.

[5:33] Gill mentions the importance of having support when going through Dry January.

[8:13] Gill brings up how long it takes to see the effects of not drinking.

[10:41] Gill tells the effects of sobriety challenges after it’s done.

[13:18] Gill shares how she’s coping with people surrounding her that are still drinking.

[18:16] Gill recounts how she started her sobriety journey.

[23:08] Gill reveals the mission of Sober Powered.

[25:07] Gill leaves her one last piece of advice to the listeners.

Key Takeaways

Sobriety challenges are an excellent opportunity for those super curious to take a break from alcohol.
These challenges eliminate a huge barrier, especially for those hesitant participants.
Millions of people are now participating in Dry January, which started in the UK in 2013.
If you’re getting more than enough support when you participate in these sobriety challenges, there’s a higher chance that you’ll finish them successfully.
Aside from attending AA meetings, you can also get support virtually from joining The Luckiest Club virtual meetings or NamaStay Sober’s yoga sessions.
The effects of sobriety can be seen immediately or longer, depending on your relationship with alcohol. It can be seen starting from two weeks to four weeks of sobriety for some people.
The learnings you acquire after each sobriety challenge are valuable even though you chose not to continue being sober for quite a while.
If you plan to stay sober, drinking mocktails and non-alcoholic beer could help if you’re looking for ways to socialize with people during events.
Realizing that nobody really cares if you’re drinking or not could encourage you to proceed with your sobriety journey. They might ask because it seems odd at first, but it’s not essential to them, so there’s nothing to be worried about.
You can miss alcohol and accept reality at the same time.

Quotes

“One of the scariest things about taking a break [from alcohol] is people are gonna ask why you’re not drinking.” - Gill [3:46]
“Part of the challenge is learning how to navigate real-life without drinking, so it’s not just you hide out in your room, and you don’t drink for 30 days, and then you resume life. You’re doing life this whole time.” - Gill [10:51]
“Addiction is giving up everything for one thing, and recovery is giving up one thing for everything.” - Gill [21:34]
“Now that I’m sober, I have a whole life.” - Gill [21:54]
“Addiction isn’t searching through society to find the losers among us. It can get anybody. It doesn’t matter how many degrees you have, how much money you have, what your race is, where you live, anything. It can get anybody at any time.” - Gill [24:32]

Connect with Gill

Email: gill@soberpowered.com
Website: www.soberpowered.com
Instagram: instagram.com/sober.powered
Facebook Group: facebook.com/groups/soberpowered

Join the Live Your Personal Best Community: https://www.facebook.com/groups/personalbesties

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141. Creating a New Workout Routine After a Period of Rest Jan 20, 2022

As a former athlete, you may have a hard time finding a healthy relationship between your body and exercise. Many former athletes find that creating habits and routines after a long rest from working out feels like starting from scratch. With this, I believe that changing your mindset could be beneficial, especially when you're at the lowest point of your sports career or just in the transition of prioritizing other opportunities in your life.

In this episode of the Live Your Personal Best podcast, I read the first chapter of my book Elite to Everyday Athlete: 9 Steps to Getting Off the Sidelines of Life titled The Never-Ending Off-Season. This chapter could help you find the workout routine that is perfect for you now that you're inactive in the sports arena and fit a healthy lifestyle with the other aspects of your life.

Listen to learn more about how you can make working out sustainable when you’re no longer an athlete.

Ready to read the full book?? https://amzn.to/3ysSbqW

Episode Timeline

[2:15] Emily shares her struggle with her corporate job.

[3:52] Emily brings up her problems when she stops her training and struggles to get back on track.

[4:56] Emily stresses the value of rest in reaching one's goal.

[6:35] Emily talks about finding a healthy balance between rest and exercise.

[7:21] Emily introduces the dangers of too much rest.

[8:20] Emily provides insights into the struggle of picking up a workout routine and balancing other opportunities after retirement.

[10:41] Emily reveals the struggles of athletes when they realize that they have freedom of choice and how exercise is beneficial, especially during this phase of an athlete's life.

[12:01] Emily cites the importance of slowing down to find the balance of rest and exercise.

Key Takeaways

Athletic retirement is an off-season without a return date.
Rest is vital for elite athletes.
Research shows no significant difference in exercise patterns between former athletes and non-athletes. Both are equally likely to become couch potatoes.
Priorities change, and former athletes focus on finding a job, starting a family, or pursuing new opportunities.
Former athletes should not ignore the value of exercise in their day-to-day life.
Don’t force yourself to a routine just because you think it’s what it needs to happen.
Balance prevents burnout.
Exercise and rest are needed for different reasons. Exercise is known to improve your health, self-esteem, and support healthy sleep in addition to many other benefits. Rest aids in muscle recovery, reduces the risk of injury, and prevents fatigue. Both are equally important and will complement each other in giving you enough energy and strength to show up confidently in your daily activities.

Quotes

“When the things that motivate an athlete to train, medals, records, adrenaline, and competition aren’t there in the real world. When an athlete trains at the top standard they have set for themselves, anything less feels just like that, less.” - Emily [5:37]
“An athlete needs rest, but they also need a healthy relationship with exercise. This will help prevent them from burnout, or on the other side of the spectrum, inactivity.” - Emily [7:15]
“Just because they are a star athlete and disciplined to wake up at 6 AM on Saturdays for four years doesn’t mean this will translate into life afterward.” - Emily [8:11]

Get your copy now: https://amzn.to/3ysSbqW

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140. Blueprint for a Healthier Lifestyle - Going From Resolution to Reality this 2022 Jan 17, 2022

Are you ready to disrupt everything that you know about nutrition? How can you go from making a change to implementing these changes and living them?

In this episode of the Live Your Personal Best podcast, I spoke to Carrie Lupoli, the owner of Disruptive Nutrition and host of the Diet Disruptors podcast. A special educator, behavior specialist, and certified nutrition and life coach for more than 20 years, Carrie realized that many people needed a simple, effective, and affordable way to reach their goals without dieting. With this, she and her team support women by teaching them about sustainable nutritional concepts and getting them into new habits.

Listen to learn more about how you can have a healthier lifestyle and achieve your dream weight without the hassle of dieting and tracking your calories.

Episode Timeline

[2:29] Carrie shares her background on how she started her fitness and coaching journey

[12:23] Carrie’s discusses her approach to coaching people and how her background as a behavior specialist affects her perspective on diet and fitness

[20:47] Carrie talks about her resolution to reality blueprint on how to go from creating goals to living them

[35:40] Carrie imparts her knowledge on where she sees people who try different diet fads get to hang up on these transformations

[41:11] Carrie shares her social media channels and how our listeners can join her group

Key takeaways

When we deprive our bodies of food as part of our diet regimen, it is more detrimental in the long run.
Balance your blood sugar and give your body what it needs.
Instead of thinking about your body as your enemy, think of it as your best friend that protects you from possible problems.
Before deciding your next diet regimen, ask yourself these questions:
Is what you’re doing based on science?
Would you let your kids do it?
Can you do it for the rest of your life?
Don’t approach dieting like your getting into different first dates.
It will be a gamechanger if you understand what motivates you to kickstart your goals.
There are three things that we should be thinking about all the time:
What our body needs
How our mindsets dictate our actions
How we can be sustainable with our actions
Confidence should be a part of your mindset.
When you have a plan, you can operate with confidence in everything that you do.
Getting strong could help you achieve your fitness goals.
Don’t rely solely on motivation. Learn to build your habits.

Quotes

We keep doing the same things over and over again. Every single diet is essentially the same thing. It’s actually deprivation. - Carrie [6:50]
What I realized was if I just taught people how to eat wasn’t enough. - Carrie [13:22]
If you want something different, you have to do something different. - Carrie [16:43]
The reality is that if we don’t understand what we really need to be doing, we can think we’re going to do it, but we won’t. - Carrie [21:44]
Building confidence allows you to walk into a room and be able to be you as opposed to a wallflower that feels like they’re not worthy. - Carrie [27:19]
You can’t control your circumstances, but you can control your response. - Carrie [31:23]

Connect with Carrie: www.disruptivenutrition.com

Join the Live Your Personal Best Community: https://www.facebook.com/groups/personalbesties

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139. Holistic Approach to Health - Juicing, Sustainability, and Other Quick Switches Jan 13, 2022

Imagine a world where our grandchildren and great-grandchildren can still live and enjoy its resources. With all that's happening right now in the world, it's time for us to take charge and lead some initiatives to protect the place we're living in. What's more, it's also healthier for our bodies!

In this episode of the Live Your Personal Best podcast, I discuss some of my new year's resolutions on being more sustainable while becoming healthier this 2022. Aside from this, I also reveal some of the products that I'll be maximizing to achieve my sustainability goals.

Listen to start becoming more sustainable while becoming healthier.

Episode Timeline

[1:45] Emily shares her new goals this 2022: being sustainable and eco-friendly.

[2:19] Emily points out when she realized she had this goal.

[4:39] Emily describes how her juicer journey started and how brewing teas helped her become more sustainable.

[9:29] Emily expresses her relief after switching to diva cups after using tampons.

[10:44] Emily reveals her other ways on how she will be more sustainable this 2022.

Key Takeaways

Juicing could help you decrease your food wastage significantly in a week.
Many sustainable options are healthier options for us.
Always think about swaps that you could make that are more sustainable.
Being sustainable could have a positive ripple effect in your life.
Some switches that you could also initiate this 2022 include the use of:
Reusable baking sheets
Bamboo makeup remover pads
Reusable table napkins
Reusable paper towels

Quotes

These little shifts weren't just something that was more environmentally friendly and more sustainable, but they are also healthier for me, too. - Emily [8:08]

By making these switches, it doesn’t even matter anymore what my reasoning behind it was. - Emily [9:57]

Looking for a little extra help on your goals this year? Come join our 6 week Beyond the Hype Bootcamp open now! https://emilycoffman.org/beyondthehype/

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138. Treating Your Body Like Your BFF Jan 10, 2022

Do you know how to begin your fitness journey this 2022? Every new year, countless people have vowed that they'll be more active in incorporating movement in their day-to-day activities. Unfortunately, many have failed to move forward in their journeys because they could not find suitable routines for their specific fitness level.

In this episode of the Live Your Personal Best podcast, I speak with Kaisa Keranen, a personal trainer, fitness educator, and social media influencer known for her fun and innovative ways to keep people moving. She graduated from the University of Washington, where she’s a track and field team member. Later, she got her master’s in exercise science, sports performance, and injury prevention.

Listen to learn more about the best ways to start your fitness journey, no matter what level you are at right now, especially when you are still at the starting level.

Episode Timeline

[2:44] Kaisa shares what she’s been working on at Kaisa Fit right now.

[6:18] Kaisa discussed her approach in motivating her clients to move

[9:26] Kaisa revealed some of the best ways for those who’d like to start working out

[14:11] Kaisa describes her experience being in the spotlight

[17:44] Kaisa spoke about her predictions of the fitness industry

[21:26] Kaisa leaves her last advice for the audience

Key takeaways

If you’re planning to start exercising, just start.
Create a doable exercise plan that you can easily stick. Start adding five minutes of movement per day, whether it’s walking, stretching, among others.
Keep saying to yourself that you’re more than your body, but that does not mean that you should not take care of it.
If you move to achieve a specific look, you’re most likely going to set yourself up for failure.
You have to know something so well to be able to break it down so simply.
Movement is so fun, and it should be so creative.
Start taking care of yourself this new year.

Quotes

“When it comes to the human body, it’s so advanced like it’s literally a miracle that we’re never gonna fully understand, so we can always spend time arguing and breaking down and learning more and I love that side of things.” - Kaisa [5:27]
“Health is a feeling. It is not a look. Being healthy does not look a specific way. It’s very different for every single human being.” - Kaisa [11:01]
“It would be foolish to say that we’re not human beings who care about what we look like. You have to be able to take that and put more power over other things.” - Kaisa [19:14]

Connect with Kaisa: https://kaisafit.com/

#1 Reason Why New Year’s Resolutions Fail Episode: https://www.weekonereset.com/goals

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137. It’s Your Body: Commit to It – Week One Reset Day 5 Jan 07, 2022

Are you ready to stop thinking small and figure out what you can do to be your best? Having healthy goals means changing your habits and possibly lifestyle to make the necessary changes. The only way to get ahead in life is by prioritizing your health through fitness and nutrition.

In this episode of the Live Your Personal Best podcast, I speak with Vanessa Bogenholm, a personal trainer, running coach, sports nutritionist, and tennis professional with a private fitness studio. She’s the author of It’s Your Body: Move It, Love It, Live and the CEO of Exercise in the Streets. Vanessa is also a female marathoner who swears that running has made her flexible at age 55 and capable of venturing into many other different sports.

Listen in to learn how you can commit to your health and fitness and start taking the smallest steps to see change.

Download the exclusive podcast episode: https://www.weekonereset.com/goals

Key Takeaways:

· The importance of learning how to take care of yourself and your body as you age.

· How running gives you the power into venture in any sport and be flexible at any age.

· Understand that you can fix your body at any age and get ahead in life.

· Figure out where you want to be in life and how your health and fitness can help you get there.

· Stop thinking too small about your goals and figure out what you can do to be your best.

· The importance of having a health and fitness coach to help you change your habits and reach your goals.

· How to set achievable goals and be committed to making changes to your body as a woman.

Episode Timeline:

· [0:37] Vanessa on her overweight and ambitionless childhood plus how she started running.

· [3:42] How she got motivated to start running alone and as a woman during a different era.

· [6:37] How she uses her love for running and nutrition as a way to take care of herself.

· [10:34] How running has given Vanessa the ability to evolve to other sports even at 55 years of age.

· [12:29] She shares the story of her clients and how they fix their bodies and get ahead in life.

· [16:50] All the habits you need to shift to start experiencing significant change with your fitness goals.

· [18:16] How to commit to the health of your body.

Quotes:

· “Everything is so different now to keep people out of injury and get them running happily instead of running being up your body like we did back then.”- Vanessa [6:13]

· “To get the right instructor and you put the right effort in, you can do anything.”- Vanessa [11:10]

· “We start to accept that we’re not that great and I don’t think we have to…but we can all be the best that we can be and feel proud of the work we do.”- Vanessa [15:31]

Connect with Vanessa; https://fitness-23.com

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135. 3 Steps to Making Changes Stick - Week One Reset Day 4 Jan 06, 2022

After you’ve built the confidence to go after your goals, it's now time to make a plan!

In this fourth episode of Week One Reset, I share 3 quick tips on how to make your changes stick throughout the year to keep making progress even after the initial “new”ness wears off.

Get the exclusive podcast episode here:

#1 Reason Why New Year’s Resolutions Fail Episode: https://www.weekonereset.com/goals

Episode Timeline

[3:08] Emily shares the first step, which is to dream big but focus on smaller tasks, that you should do to make sure that the changes that you’re making are going to stick.

[5:00] Emily examines the importance of tracking your progress in achieving your goals.

[7:33] Emily explains the role of preparation in making your resolutions a reality.

Key Takeaways

Start breaking down your goals into smaller tasks.
If you’re serious about achieving your goals, tracking your progress would differentiate you from those just interested in these goals.
When you track your progress, it’s easier to take your emotions out on your goals and assess if you’re choosing the right goal.
Tracking your progress means you're checking what you’re doing day-to-day and comparing them to your results.
The more prepared you are, the more you’re going to enjoy fulfilling your goals.
Ask yourself every day what you should prepare for your goals.

Quotes

So don’t get lost dreaming so big and having your goal set so high that you forget to actually do that smaller work, that smaller steps that will be pushing you forward. - Emily [4:50]
I think that preparation and being prepared is the number one thing that helps people prevent burnout. - Emily [7:39]

—

Are you struggling to meet your new year's resolution every time? Perhaps, you have fallen into some traps that hinder you from meeting your goals.

Listen to an additional 15-minute episode discussing the number one reason why new year’s resolutions fail and a step-by-step plan on how you can avoid that path: https://www.weekonereset.com/goals

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135. Pushing Through the Doubt and Raising Your Confidence - Week One Reset Day 3 Jan 05, 2022

What if I told you many people don’t go after their resolutions because they haven’t built the confidence to? Making the goal is one thing but then it takes a lot of grit and strength to keeping working towards it.

Aside from listing down and narrowing down the resolutions you desire to attain, it's also crucial to have the momentum to transform these into your new realities. Many former and current athletes fail to make their aspirations come to fruition, but that should not be the case this year for you, personal bestie.

In the third day of Week One Reset, I share some tips on how you can be more confident around your goals and how you can achieve your best self as you reach these dreams.

#1 Reason Why New Year’s Resolutions Fail Episode: https://www.weekonereset.com/goals

Episode Timeline

[2:30] Emily shares her sources of confidence in achieving her goals

[3:10] Emily explains the importance of rewiring your perception of your past

[4:26] Emily discusses the disconnect between the stories about your past that you tell yourself and the realities of what actually happened and how it could affect your mindset towards your goals

[7:05] Emily talks about the importance of forgiving oneself and its role in ensuring that future goals are met

[7:46] Emily reads a passage from Creating Money: Keys to Abundance by Duane Packer and Sanaya Roman

[10:09] Emily shares the activity for Day Three of Week 1 Reset.

Key Takeaways

When you become confident with yourself and your decisions, you're rewiring your mind on how it should handle the past.
You can create any story surrounding yourself.
Rewiring your mindset is critical to get the confidence boost you need for your goals.
Allow yourself to forgive yourself that didn’t make the right decision in the past.
Keep a list of times in the past that you have succeeded in achieving your goals, and you felt abundance in the things you did.
When you’re feeling down, you can take a step back, review your list, and get a sense of fulfillment that you have achieved in your past, and you can still achieve more in the future.

Quotes

It’s not about looking at the past and being positive about it. But it’s looking in the past and pulling out very specific examples of when you saw this success, of when you were actually moving towards these goals that you wanted, or you already had what you wanted. - Emily [5:46]
This new year is not about a brand new you. This new year is pulling out the best of you. - Emily [6:49]

—

Are you struggling to meet your new year's resolution every time? Perhaps, you have fallen into some traps that hinder you from meeting your goals.

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134. How to Narrow Down Your Vision to Fit Into a Year - Week One Reset Day 2 Jan 04, 2022

Now that you have determined the goals you want to achieve, it's time to narrow down and select which one to work on this year!

For day two of the Week One Reset, I share some tips on how you can decide what goal to work towards and how the year should look like. I also share some inspiration from the book Dedicated: The Case for Commitment in an Age of Infinite Browsing by Pete Davis.

#1 Reason Why New Year’s Resolutions Fail Episode: https://www.weekonereset.com/goals

Episode Timeline

[2:10] Emily shares the importance of focusing on one goal this 2022.

[4:25] Emily explains how our fear of missing out could affect how we commit to things.

[5:46] Emily shares how instant gratification contributes to why we have commitment issues.

[7:47] Emily shares the importance of powering through your resolutions.

[11:50] Emily discusses the activity for the second day of Week 1 Reset. (Procrastinate on Purpose)

Key Takeaways

To set the perfect goal this year, dedicate yourself to one of your goals. Don’t spread yourself thin and attempt to accomplish multiple goals at once. Narrow your focus on one goal you deeply desire and one specific thing you’re going all-in on this year.
If you’re working on a goal, see if you can incorporate it into your day-to-day life so that you don’t have to convince and pressure yourself from doing it.
Speed and shallowness are often linked in terms of goal-setting.
We don’t want to be using 100% of our effort all the time to achieve our goals. Usually, the more effort it requires for longer, that’s when people start falling off.
Don’t think you're making a right or wrong decision by choosing one of your goals today and putting the others on the back burner. This is just a decision that you’re committing to now, and you’re future will adjust accordingly. You can make any choice into the perfect one.

Quotes

“We're missing out on a lot of the things that we crave because we keep on jumping from thing to thing.” - Emily [4:25]
“Reaching a goal isn’t what gives us meaning. Holding ourselves accountable is what gives us meaning. It’s not just the actual accomplishment of the goals. It’s all about working up that goes there.” - Emily [7:32]

—

Are you struggling to meet your new year's resolution every time? Perhaps, you have fallen into some traps that hinder you from meeting your goals.

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133. Live Like Your Best Self in 2022 - Week One Reset Day 1 Jan 03, 2022

Welcome to the first Monday of the first week of a new year!

I like looking at the New Year as a way to reset. Even if I’m working towards the same goals, a new year gives me a fresh start and a burst of energy to make sure I’m on the right track. I like to spend the first week of the year taking the time to evaluate my goals, come up with a plan, and prepping my mind with the right attitude and focus going into the next season.

With that, I wanted to invite you on this journey with me! This week I will be releasing 5 podcast episodes called the Week One Reset. Through this week I will be walking you through how to go from ideas of goals to actual implementation, full of motivational tips and actionable activities for you to do each day.

It's common for people to write down their resolutions when the new year approaches. Although some people have seen success in this endeavor, unfortunately, that's not the case for the majority of those who attempted to change something in some of the aspects of their life.

In this first episode of Week 1 Reset, I discuss the most crucial factor contributing to the new year's resolutions. I also shared some action steps that you should be working towards this 2022.

#1 Reason Why New Year’s Resolutions Fail Episode: https://www.weekonereset.com/goals

Episode Timeline

[2:00] Emily discusses the rationale behind Week 1 Reset.

[2:58] Emily shares the importance of making new year’s resolutions.

[5:41] Emily explains why new year’s resolutions work.

[7:19] Emily shares her insights on why it’s great to have new year’s resolutions this 2022.

[7:31] Emily discusses the importance of determining what goal you should be working towards to ensure the success of a new year’s resolution.

[8:00] Emily shares the specific steps you should do when determining the goals you should achieve this 2022.

Key Takeaways

Even though many people discourage themselves from making new year's resolutions, it's still best to set some for yourself this 2022.
To achieve your new year's resolution, you should plan and surround yourself with uplifting communities.
Contrary to popular belief, new year's resolutions work for many people.
Look for goals that you can control. If possible, make sure that when you create these goals, you can feel like you can work on them, and they can change you no matter what circumstances you're in.
Many people fail to achieve their new year’s resolutions because they have the wrong goal.
List down all the possible goals you might have for yourself.
These goals might be short-term or long-term.
These goals should cover different facets of your life.
These goals should make you happy and fulfilled.
Ask yourself what goals you’ll be proud to accomplish by the end of the year.
Say your goals out loud and observe how it transforms into a physical object as you create sound waves from these goals.

Quotes

“It’s true that you don’t need a new year’s resolution, but if you have this itch in the back of your mind like I’ve been wanting to make this change, I’ve been wanting to do this thing. I’ve been wanting to accomplish something that I just didn’t know when to start, and this is that nudge. This is a great starting point. So since you’re already here, why not make it?” - Emily [3:43]
“This is the year to set a resolution. This is the year for personal development.” - Emily [6:15]

—

Are you struggling to meet your new year's resolution every time? Perhaps, you have fallen into some traps that hinder you from meeting your goals.

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132. Changing Your Mindset Going Into the New Year Dec 27, 2021

Are you having trouble reflecting on your year when there’s not something within your reach? How about when you feel like you weren't able to achieve your targets and goals this year?

In this episode of the Live Your Personal Best podcast, I shared my goals and achievements this year and how I am hopeful for a great 2022. I also shared some things that I'm looking forward to in the year and what you should expect from me in the coming year.

Episode Timeline

[2:05] Emily shared her desired goals for 2020 and how she was able to meet them in 2021

[5:08] Emily discussed her fitness goals next year

[6:08] Emily shared his thoughts on the lowest of lows and just existing

[8:04] Emily shared her commitments for 2022

Key Takeaways

Don’t compare what you did last year and what you achieved this year.
Create a manifestation list so that you can go outside of your everyday thoughts of what you want.
If you have big goals, ensure that you can continue to feel some progress.
Take into consideration having smaller goals while trying to achieve bigger goals.

Quotes

“What’s really going on, yes, not the sexy thing to do, it’s not the most exciting, but I’m still leveling up.” - Emily [4:48]
“We don’t always have to go from one extreme to the other, and it is fine to just exist in that in-between. Maybe you’ve had a great, but it’s just an average year. You don’t have to wait until you’re at your lowest until you’re going to make your big change.” - Emily [7:08]

If you enjoy this podcast, please take a minute to rate and review on Spotify or Apple Podcasts. I truly appreciate your support.

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131. Best of 2021 - One Piece of Advice to Live By Dec 23, 2021

We made it to the end of 2021, how wonderful is that?

In this episode of the Live Your Personal Best podcast, I would like to bring you a compilation of the best advice pieces we received that year. This is not about taking one thing from this episode, but rather hearing encouraging words from others to help you arm yourself with motivation for the new year. What was your best moment of 2021 in the show? Did you have a specific episode or section of an episode that truly motivated you to make the necessary change in your life?

Key Takeaways:

· Say yes to yourself and work out the how. Life is about doing whatever success means to you if it gives you meaning, fulfillment, and happiness.

· Be gentle and take time to do restorative stuff without being too hard on your body, and it will appreciate it more when you hit your 60s and 70s.

· Obstacles are just an illusion. There’s absolutely nothing that you can’t put your mind to or accomplish with the right mindset, work ethic, and determination, no matter what obstacles are in your way.

· Get clear on where you’re currently at. If you don’t know what you want or where you’re going, think of the opposite of what you don’t want to create self-awareness. This will help you have an understanding of what’s not serving you and what to do to get closer to where you want to get.

· Choose to try, invest in yourself, and take action towards the vision that you’ve been looking for.

· Guard yourself against following certain people that trigger the things that are very uncomfortable for you and instead surround yourself with people that understand you.

· Stay with the desire of losing weightif that’s your goal.Focus on enjoying the journey even as you focus on the final destination to learn and grow in a way that makes your weight loss goals delicious.

· Assess your relationship with alcohol if you’re thinking about ditching it entirely or you’re just sober curious. Understand that your why might change over time but trust the process because it’s not a one size fits all thing.

· Track your normal day and see what your calories are and what your food habits are like to get started whether your goal is to lose 5lbs or 50lbs.

· Always remember to pour into yourself and reflect on your day/week, and ask yourself what you can celebrate to continue building a healthy mindset.

· Embrace where you’re at in your journey and think of how you can take small steps towards getting where you want.

· Get started and find someone to help you reverse engineer your goals to accomplish whatever it is you want to accomplish.

· Believe that you deserve to be healthy and start by being authentic and loving yourself. Allow health to come to you naturally and with ease.

· Don’t settle for the applause of people and instead focus on the fullness of your potential as an athlete or high achiever.

Quotes:

“If you continue to be a student of life and just learn and be part of an environment that’s supportive, it’s going to lift you higher.” [2:54]

“You have every right to build the vision that you want; you have every right to be the strongest person that you can possibly be, but it’s up to you.” [6:27]

“When things are the most chaotic, that’s really when they work out the best because it all fizzles to where it’s supposed to be.” [13:29]

“You can’t heal a body that you hate; if you hate yourself, you’re never going to get healthy.” [17:59]

Hope you have a wonderful holiday season. Please take a screen shot and tag @liveyourpb on your instagram stories if you enjoyed this episode :)

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130. Moving From Stressful Competition to Enjoying Movement - How to Train Yourself to Love the Gym Dec 20, 2021

As the holiday season comes to a close and the new year greets hello, many health enthusiasts, aspiring athletes, and even gym neophytes focus on starting new habits and revisiting old ones that could help them reach their fitness goals. Gyms and coaches alike have seen the trend of many people starting the year right and having problems being consistent in meeting their goals. Worse, even though they have seen consistency in their efforts, they are having a hard time losing those unnecessary fats. Perhaps, it is time to change your mindset on the gym.

In this episode of the Live Your Personal Best podcast, I spoke to Natalie, a former CrossFit competitor, for many years. After ending her CrossFit competition career, she decided to change her mindset around the gym. She also works with different types of people having trouble losing and maintaining their weight. She discussed how different factors like the lack of the right mindset in going to the gym is detrimental in reaching your different fitness goals and what you should do to ensure that you'll have the right mindset as you take the time to achieve your desired results.

Key Takeaways:

Contrary to popular belief, harder is not always better for physical activities. To get ahead, take the time to rest, especially when you're doing intense physical activities.
Listen to your body, especially when it's showing signs that you need to slow down.
If you don't see results from your food or workout, it's a stress issue.
Don't treat your body like a machine. If you do, it might cause your disconnect with it.
When you don't know how to proceed with your journey, create a vision of what life you want to have and start aligning your actions, routines, and habits to realize that vision.
Take a step back and assess your relationship with the gym and food to learn more about how you can move forward.
If you want to be fit or lean, there are two skills that you should learn: loving movement and looking for activities that are low stress.
When you focus yourself on what you love about moving, you're going to show up better, and you're going to be motivated to move your body.
Learn to train your mind on what you love about working out, and the body will come with it after.
Ask yourself where you want to go, what behaviors are not benefiting me and others, and what skills I need to develop from taking where I want to go.

Episode Timeline:

[2:32] Natalie shared her CrossFit competition journey

[4:28] Natalie discussed her health scare, and it opened her mind to changing her mindset

[8:44] Natalie explained the connection between fat loss and stress and how the latter can be detrimental in achieving your target weight

[11:46] Natalie discussed how athletes can read their bodies and how it could help build the right mindset.

[14:28] Natalie shared some advice that she gives to her clients that are experiencing stress and not seeing results

[19:51] Natalie's discussed her transition from competition to finding movement

[24:15] Natalie's final thoughts

Quotes:

I was super confused like what the hell. Like how can you gain weight working out as hard as I can? I'm not an athlete. How can this happen to me? It turns out that stress can make you fat, and I didn't realize that. Nobody really talked about that. - Natalie [6:09]

That emotional stress is typically the thing like you can be doing all the things right, eating well, drinking water, getting your sleep, doing your workouts, getting your walks in. If you're always thinking about what's next, what I have to do, why am I not doing enough or you're questioning whether you're eating enough or eating too little or you know you're worried about like if this food's gonna make you fat. That's all stress. - Natalie [17:17]

Connect with Natalie: Instagram: https://www.instagram.com/natalie.newhart/

Free Consultation: www.talk2nat.com

Follow for all podcast updates: https://www.instagram.com/liveyourpb/

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129. Eating for Great Sex - From Date Night Nutrition to a Long Term Healthy Sex Life Dec 13, 2021

Christine DeLozier is a licensed acupuncturist specializing in sexual health. Her book, Diet for Great Sex: Food for Male and Female Sexual Health has been featured in The Daily Mail, CBS, UK's The Sun, Mel Magazine, The Toronto Sun, and she has offered expert commentary for The Huffington Post, Marie Claire and Good Housekeeping.

Christine studied Biology and Psychology at the University of Rochester, where she was in a program that trained students to become research scientists. She also holds a dual Master’s degree in Acupuncture and Traditional Chinese Medicine, and also a Master's in Counseling. During her education, she studied Chinese dietary therapy, and earned a certification as a Holistic Nutritional Counselor.

Always rather obsessed with diet, nutrition, and natural health, Christine’s philosophy is rooted in an evidence-based understanding of the physiological effect of food on the body, while honoring the wisdom of traditional Chinese medicine. She treats every patient holistically, as an individual and wishes to use her unique skill set to help others in a kind, loving way.

Learn more on Christine: https://christinedelozier.com/

Follow on instagram: https://www.instagram.com/liveyourpb/

Join us Friday December 17th, 12 pm EST. Username @emilycoffman

https://www.joinwisdomapp.com

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128. Striving for Excellence Without Being Miserable in the Process Dec 06, 2021

Are you one of those people who like to push themselves so hard towards reaching a goal until you’re miserable? The truth is, you won’t achieve your goals to the fullest if you don’t practice self-discipline and self-compassion through rest and recovery. Always remember that there’s no excellence without self-compassion. The hustle culture isn’t serving both your physical and mental health, and it’s only by finding balance will you be able to achieve greatness.

In this episode of the Live Your Personal Best podcast, I speak with Jiggy, a youth motivational speaker teaching college students how to excel in their craft and prioritize their mental health so they can optimize their performance and continue to build their legacy. Listen in to learn about the questions you need to ask yourself to understand the root cause of your need for approval and raise your level of self-awareness.

Key Takeaways:

· The importance of rest and recovery in enhancing performance.

· How to be serious about your rest, mental health, and self-care to avoid burnout.

· Stop looking for reasons and excuses to drive yourself to burnout and instead focus on sustainability and longevity to attain greatness.

· How to create self-awareness around what brings you rest and effective rest.

· Start with your non-negotiables first when time-blocking to avoid deteriorating your health.

· How to constantly check in with yourself and encourage yourself to continue showing up and progressing.

· Start digging into the why and the root cause of things to understand yourself better so you raise your level of self-awareness.

· How to develop self-discipline by keeping promises (goals) that you make to yourself.

Episode Timeline:

· [2:44] How Jiggy found her passion in motivational speaking and working with college students.

· [4:37] How a childhood void of compassion and early life experiences contributed to who Jiggy is today.

· [8:09] Understanding that you’re deserving of rest, recovery, and self-care.

· [12:33] How Jiggy strategizes to create self-awareness around rest and effective rest.

· [16:18] All the things she’s done and those she’s still doing, plus how she keeps herself in check.

· [21:04] The power of understanding your limits and the fine line between self-discipline and self-sabotage.

Quotes:

· “Society is obsessed with trying to prove that we’re hard workers that way we’re deserving of all the rewards and medals that come with life.”- Jiggy [9:38]

· “Once the intention of doing something surpasses your heart’s desires and all of a sudden it’s overflowing into burnout and self-sabotage, that’s where you really want to check in as to why that is.”- Jiggy [24:04]

Na Eun “Jiggy” Yoon is a youth motivational speaker teaching college students how to excel in their craft AND prioritize their mental health, so they can optimize their performance and continue building their legacy — during and after college.

Jiggy is also a performance coach helping young professionals and competitive athletes build strategies to obtain sustainable, successful careers.

Additionally, Jiggy is the founder of Vulnerability Is Dope, an apparel collection with a meaningful message.

Jiggy believes in the power of BOTH: Both self-discipline AND self-compassion. Beast mode AND human. Hustle AND healing.

Learn more about Jiggy: https://www.jiggyyoon.com

Connect with me on instagram! https://www.instagram.com/liveyourpb/

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127. Training Through the Roadblocks, Thriving With Ambition, and Other Lessons with Paralympian McKenzie Coan Nov 29, 2021

Are you facing hard life situations that are driving you to give up on your dreams? Did you know that obstacles are just an illusion? You can achieve whatever you set your mind on by having a positive outlook on life and turning your adversities into opportunities when life gets rough with you.

Our guest on the Live Your Personal Best podcast today, I have with me, McKenzie Coan, a professional swimmer, public speaker, disability advocate, and author of Breaking Free. McKenzie has brittle bone disease which has seen her break almost every bone in her body and had been doing Aquatherapy at the local aquatic center before gaining an interest in professional swimming.

Listen in to learn the need for emotional relaxation for athletes to get back to themselves after rigorous training and competition.

Key Takeaways:

· How to turn your adversity into an opportunity to work on bettering yourself in other areas.

· Learning how to have a positive view when things don’t work out the way you planned.

· Understanding athletes’ emotional experiences in and out of the game.

· Have determination and the right work ethic and don’t allow obstacles to stop you from going after your dreams.

Episode Timeline:

· [3:16] McKenzie on her experience at the 2021 Tokyo Paralympics Games.

· [5:10] How the 2020 Tokyo Paralympics Games postponement impacted her as an athlete and as a person.

· [8:00] She explains how she deals with having a disability that leads to bone breakage all the time.

· [11:00] How McKenzie first heard and got interested in the Paralympics plus the process of getting into the movement back then and now.

· [16:00] The joy of having medals and encouraging others to strive to get to greater heights.

· [19:44] The reflective life events that inspired her to write her book Breaking Free.

· [23:53] Athletes’ experiences in and out of the game, plus McKenzie’s closing tip.

Quotes:

· “It’s important to be able to look on the bright side of things and look for a way to make it something productive; it’s not so much as something that happens to you as it is something that happens for you.”- McKenzie [9:00]

· “Obstacles are just an illusion, there’s absolutely nothing that you can’t put your mind to or accomplish with the right work ethic and determination, no matter what obstacles might be on your way.”- McKenzie [26:20]

Connect with McKenzie: https://www.instagram.com/mckenzie_coan/

Come join the community on instagram: https://www.instagram.com/liveyourpb/

Read Elite to Everyday Athlete: https://amzn.to/3ysSbqW

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126. Doing What Makes Me Happy this Holiday Season Nov 24, 2021

It’s Thanksgiving! And I am doing what makes me happy, are you? Holiday traditions surrounding Thanksgiving is about eating and family time, which might confuse your fitness routine. Even with many opinions about how you should plan and handle your holiday, I say you choose happiness without judgment or trying to impress others.

In this episode of the Live Your Personal Best podcast, I explain why it is important that you set your intentions right and choose happiness this Thanksgiving. Listen in to learn what I’ve planned out for my Thanksgiving and why I’m not comparing myself anymore.

Key Takeaways:

· Stop comparing your experiences and habits and choose happiness this Thanksgiving.

· Stay present and set intention in what you really want to do without judgment.

Episode Timeline:

· [2:51] I’m intentionally doing what makes me happy and why you should too.

· [4:41] How to stop comparing and judging yourself and what you want to do.

Quote:

· “Sometimes we go in with the judgment of wanting to impress or wanting to make someone happy.”- Emily [8:59]

· “If someone else can’t see something about you that you’re not trying to intentionally hurt them, or do whatever else they’re telling you that you’re doing just for being you or doing what makes you happy, then that is more of a problem on them.”- Emily [9:42]

Come join the community on instagram: https://www.instagram.com/liveyourpb/

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125. Bouncing Back & Breaking Through Nov 22, 2021

Do you struggle to find motivation and get out of a funk? We usually run to find motivation on the days when we are in a bad mood or things aren’t working out, and motivation becomes the last thing we need. But how about developing high-performing habits and practices that will sustain you to go after your goals whether you have the willpower or not?

In this episode of the Live Your Personal Best podcast, I speak with Gez, a high-performance coach, motivational speaker since the age of 18, and the author of Motivation Without the Hype. He helps teams, organizations, and professionals to be motivated without the hype.

Listen in to learn the importance of identifying the hurt that’s pulling you back and releasing it to achieve results from your goals.

Key Takeaways:

· How your mindset, skillset, and action can transform your life.

· How to find success by humbling yourself, being a listener, and plugging in to the right people.

· Turn your bad habits into high-performing habits through practice and overcoming challenges.

· Have big enough reasons and firmly decide where you want to be for motivation to move you.

· How to change your situations and make your breakthroughs by choice and not by chance.

· Develop energy and resiliency to overcome adversities and achieve your goals.

· The power of dedication and focus in helping you achieve results and be more positive.

· Identify the things that are pulling you back, feel with them, deal with them, and then release them to move forward with your life.

· Learn to say yes to yourself and work out the how while surrounding yourself with supportive people.

Episode Timeline:

· [2:43] How Gez helps people get motivated without the hype plus how it all started for him.

· [9:31] Why motivation isn’t working for you, plus a step-by-step strategy to get you to your goals.

· [13:42] The three types of people and how to shift your mindset and be dedicated.

· [15:24] Motivation vs. Willpower, and why motivation is more powerful.

· [17:37] How to become human and deal with the hurt that’s pulling you back.

· [23:22] The importance of setting a date on your goals to be accountable.

Quotes:

· “It’s not just about motivation or inspiration, it’s really a decision.”- Gez [6:45]

· “The power of empowerment is having self-awareness and taking responsibility.”- Gez [8:35]

· “It’s not by chance, it’s always by choice; if you make that choice today then you’re on your way to a breakthrough.”- Gez [11:27]

· “The choice that you make today is going to determine your future; you hold the keys to your destiny and if you want to live your best life, live it right now.”- Gez [22:21]

Follow along with Gez: https://gezperez.com

Stay connected! https://www.instagram.com/liveyourpb/

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124. Finding Your New Athletic Identity After Sports Retirement [Elite to Everyday Athlete Book Reading Part 3] Nov 18, 2021

Would you like to retain your athletic identity even after retiring from competitive sport? Life after sports doesn’t mean you have to lose your identity; you can become an everyday athlete who enjoys the sport less competitively or does something similar but different.

Ready to read the full book?? https://amzn.to/3ysSbqW

In this episode of the Live Your Personal Best podcast, I share a chapter from my book Elite to Everyday Athlete on how to nurture a new athletic identity. Insights from former NFL quarterback Tony Romo, Olympic Bobsledder Bethany Hart Gerry, sports psychologists and more. Listen in to learn the benefits of being a CAMO to enjoy your former sport and retain your identity as an athlete.

Key Takeaways:

· How to try something similar yet different from your former athletic sport to feel encouraged after your retirement.

· How to become an everyday athlete after transitioning from being an elite athlete.

· How to keep sports in your life by staying an active athlete.

· How to build a career in sports by transitioning to coaching after retiring from competitive sport.

· How to become a sports mentor to redefine your identity after being an elite athlete.

· Allow yourself to become an observer of your old sport and find fulfillment in it.

Episode Timeline:

· [2:04] Defining an everyday athlete and how to become one after retiring from competitive sports.

· [5:14] Stories from former elite athletes who transitioned to lesser demanding sports after retiring.

· [8:57] Understanding CAMO – Coach, Athlete, Mentor, Observer.

Quotes:

· “For the athletes who aren’t burnt out of their sport by retirement, it’s still hard for them to continue training the same way; athletes naturally won’t be able to continue performing at the same level they did when competing.”- Emily [3:20]

· “There are ways to continue being an athlete without needing to compete at the highest level; an elite athlete can become an everyday athlete.”- Emily [5:04]

· “Keeping sports in your life can help with working out again or just feeling fulfilled, but staying an active athlete is just one of the ways to keep sports in your life.”- Emily [8:50]

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123. How to Exercise Mindfulness – Get Proud. Get Resilient. Get Present. Nov 15, 2021

We are so used to physical fitness studios, but what about a mental fitness studio? Have you ever heard of one or maybe attended one? A mental fitness studio is one that specifically focuses on helping people connect their mind and body through mindfulness techniques. Mental fitness is just as important as your physical fitness, and a mental fitness studio is there to bring the lacking community aspect into mental fitness.

In this episode of the Live Your Personal Best podcast, I speak with Liv, the CEO and Founder of Liberate, the first-ever mental fitness studio. She ties together her deep knowledge of mind and body connection with open energy and a positive attitude to offer meaningful mindfulness classes. Listen in to learn how you can ease into mindfulness practices that work for your mental health without necessarily doing what others are doing.

Key Takeaways:

· The importance of connecting people as a community so they feel supported in their mental health journey.

· Start getting present by training your mental muscles so you can stay prepared for tougher times that require resilience.

· How practicing mindfulness can help you be calmer and stronger in yourself.

· The importance of positive self-talk and celebrating micro-steps that you make every day.

· Learn to stop comparing your now with your past or future to find happiness and fulfillment.

· How to find the mindfulness practice that works for you without feeling the pressure of doing it a certain way.

Episode Timeline:

· [3:05] Liv on how she was inspired by the openly embraced physical fitness to start a mental fitness center.

· [5:18] Why she’s motivated to bring the same communal experience around mental fitness as there is in physical fitness.

· [6:12] She shares the techniques and modalities they use at Liberate Studio and their benefits.

· [8:29] The five key mental muscles that they focus on to expand your knowledge and connection.

· [11:57] Liv shares how practicing mindfulness helped her overcome her mental issues, plus her current fitness routine.

· [18:38] How to start your mindfulness journey with small steps to get there.

Quotes:

· “You don’t only work on resilience when you’re going through tough times; ideally, you strengthen your resilience muscle before the tough times so that when stuff happens you recognize that you can handle anything.”- Liv [11:00]

· “We don’t have to change the world in a day, we just have to make progress every day.”- Liv [16:44]

Take a liberate class: https://www.liberatestudio.com

Follow on Instagram: https://www.instagram.com/liveyourpb/

Follow on Tiktok: https://www.tiktok.com/@_emilycoffman

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122. Kick Seasonal Depression/Sadness in the Butt. How to Stay Motivated During Winter Months Nov 08, 2021

It’s that time of the year again when the cold starts kicking in, making us lose a lot of the motivation that we’ve been building all year. The truth is that you don’t want to just survive waiting for the next season to come by, you need to form habits that will keep you living and thriving. How then do you improve the seasonal depression that comes with winter?

In this episode of the Live Your Personal Best podcast, I share some motivational hacks to help you overcome the seasonal depression that comes with winter. Listen in to learn how developing habits that nourish your physical being will also improve your mental and emotional states.

Key Takeaways:

· Whatever activity you’re trying to do right now, you can just add in the element of the outdoor to get your sunshine.

· Think of choosing and eating seasonal foods that are still going to nourish you during winter if you don’t feel like eating healthy.

· Make commitments and to-do lists that you can follow through and avoid overcommitting.

Episode Timeline:

· [2:42] Don’t be fooled that you can’t get in the sunshine just because there’s no sunshine right now.

· [6:06] Focus on eating seasonal foods suitable for the winter season.

· [8:33] Follow through with your commitments to become better.

Quotes:

“If you’re not feeling like eating healthy, switch to focusing more on seasonal foods.”- Emily [8:28]

“When it turns to a harder time to be focusing on your goals, or you have more resistance, that’s when it is important to actually make this into commitments for yourself.”- Emily [8:45]

Follow on Instagram: https://www.instagram.com/liveyourpb/

Follow on Tiktok: https://www.tiktok.com/@_emilycoffman

Read Elite to Everyday Athlete: https://amzn.to/3ysSbqW

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121. Increase Productivity and Gain Clarity Around Your Feelings of Overwhelm Nov 01, 2021

Do you struggle with time management and productivity? We often feel overwhelmed with the many tasks we have to accomplish daily that we end up putting off important things like fitness. But, to manage your time perfectly and be the most productive at the same time means doing the inner work so you’re also feeling good while doing it.

In this episode of the Live Your Personal Best podcast, I speak with Marisa Lonic, a time management and productivity coach helping working moms go from overwhelmed to empowered. Listen in to learn the importance of being flexible and accountable with your time management habits to be productive.

Key Takeaways:

· Stop holding off the things you want to do and do them today because the perfect time never comes.

· Combine structure, organization, and systems part of time management with doing inner work.

· How to quiet the mental noise and instead focus on the one goal that needs to be done.

· Incorporate your fitness in your morning routine or add it to something you’re already doing to make it easier to accomplish.

· How to balance flexibility and accountability when it comes to productivity and time management.

· Stop saying “I don’t have time” to shift your thinking and change how you’re managing your time.

· How to prioritize and be a better version of yourself in all areas of your life.

Episode Timeline:

· [1:54] Marisa on how her journey with productivity and time management led her to support other women with such strategies.

· [5:53] How to be your most productive self while feeling good doing it.

· [7:02] Get clear on what you want to be done and focus on it without allowing any distractions.

· [10:40] Marisa shares a few tips on how to perfectly incorporate fitness in your day.

· [14:22] Tips on how to reenergize and still be productive.

· [17:15] How Marisa manages her time with flexibility and accountability to remain productive.

· [19:39] The one mistake that’s holding you back from accomplishing your goals.

Quotes:

· “The perfect time never comes; there’s always an excuse or something valid happening in life where we want to delay things.”- Marisa [5:13]

· “Productivity doesn’t mean that every minute of every day is being used towards doing something, sometimes our productivity is best spent having some freedom to think or dream.”- Marisa [15:11]

Get your copy of Elite to Everyday Athlete: https://amzn.to/3ysSbqW

Follow along at: https://www.instagram.com/liveyourpb/

Connect with Marisa:

www.mamaworkit.com

www.instagram.com/letmamaworkit

www.facebook.com/letmamaworkit

www.linkedin.com/in/marisalonic

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120. Eat Better, Eat Together Month - Learn How to Grow Your Own Organic Food Oct 25, 2021

Have you ever thought of growing your own food even in your small space? With it being the eat better, eat together month; it is high time we shifted in how we think about gardening. In addition to growing fresh and organic foods for yourself and your family, home gardening can be a fun and nurturing activity that you can use to relax your mind and find some peace.

In this episode of the Live Your Personal Best podcast, I speak with Danielle Smith, a professional garden mentor and Founder of Garden Like a Mother who also has a background in public health. She helps busy women cultivate happier, healthier, and more intentional lives by growing veggie gardens at home.

Listen in to learn how to approach gardening as a nurturing and restorative activity that brings peace to your life and not misery.

Key Takeaways:

How to use gardening as a fun and restorative activity that nurtures your life.
The vision and goals you need to set for yourself before taking on gardening as a nurturing activity.
The importance of starting small and simple as a gardening beginner to avoid overwhelm.
How not to be too busy to nurture a successful veggie garden.
Learn to be smart to do what works for you with gardening and not necessarily what works for others.
The eco benefits of diversifying crops in your garden as opposed to having just a few varieties.

Episode Timeline:

[3:44] How to approach gardening as a form of therapy that focuses on your mental health regardless of the harvest.
[7:11] Think of what you need to grow that you’re likely to have success with.
[10:25] The excuses and mistakes to avoid to nurture a successful veggie garden.
[13:43] Danielle shares what she grows in her small kitchen garden, especially this past summer.
[17:42] How being a gardener has shifted the way Danielle eats and cooks for her family.
[21:54] What works and doesn’t work with indoor gardening.
[25:50] Why you should start learning all gardening concepts earlier even as we get into winter.

Quotes:

“Grow your garden and have it be an abundant restorative experience that actually adds to your life and nurtures you as much as you’re nurturing the garden, versus something that’s making your life even more miserable.”- Danielle [6:22]
“This is the time of the year when gardeners are starting to plan next year’s garden. Give yourself the gift of the time to think about it intentionally, consciously, and not feel like you’re rushed or doing things the wrong way.”- Danielle [27:14]

Connect with Danielle: www.gardenlikeamother.com

Get your copy of Elite to Everyday Athlete: https://amzn.to/3ysSbqW

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119. How Gym Class Gave You Unrealistic Exercise Expectations & Why You’re Not “Bad” at Working Out Oct 18, 2021

Is your inner child still hurting about fitness due to the way you were introduced to it? We often don’t realize it, but how fitness was introduced to you as a child has a lot to do with your relationship with it today. To embrace a healthy relationship with fitness and identify what works best for you, you must first recognize that trauma and heal from it.

In this episode of the Live Your Personal Best podcast, I speak with Malarie, an exercise physiologist who’s worked in the fitness industry for a decade now. Listen in to learn the importance of moving your body moderately to keep it functioning and at your best health.

Key Takeaways:

How to approach fitness without weight loss as the primary reason.
Exercise psychology – how exercise was introduced to you as a child shapes how you view it as an adult.
Understanding that exercise can be unique to you – what do you like doing and how often you can do it?
The importance of moderate body movements to maintain your body’s function, decrease pain and stiffness, and managing your mental health.

Episode Timeline:

[2:34] Malarie shares her history with weight gain/loss and when she changed her perspective about fitness.
[7:07] She explains childhood exercise trauma and how it can shape your adult fitness.
[11:52] How to recognize what exercise you like and how often you can do it to achieve your fitness goals.
[16:00] The types of people and levels of fitness that Malarie works with.

Quotes:

·“Maybe people have a history of some type of trauma around exercise, how you were introduced to it can then go on to shape how you feel as an adult.”- Malarie [8:37]

·“Finding that connection between what you actually like doing versus what you feel you should be doing can be a good reframe in your head, and also recognizing how often you can actually do it.”- Malarie [12:42]

Connect with Malarie: https://linktr.ee/thejockscientist

Get your copy of Elite to Everyday Athlete: https://amzn.to/3ysSbqW

Follow along at: https://www.instagram.com/liveyourpb/

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118. I quit. Oct 11, 2021

Have you ever worked hard and hit a goal only to be disappointed with the lack that comes with it? Is it time to quit if you don’t see the result after getting to a goal you’ve worked hard to get to? It is normal to feel disappointed with the results of a goal or lack thereof after working so hard to get there, and that is where I have been after achieving a goal and not the result of it.

In this episode of the Live Your Personal Best podcast, I talk about why I’m stuck and disappointed with the results of a goal I set for myself. Listen in to learn the power of consistency in getting you to your goals.

Key Takeaways:

· Are your unrealistic expectations about your goals setting you up for failure?

· The power of consistency in getting us to our goals even when things don’t work out the way we want.

· Consistency vs. insanity and how we often do insanity with our goals instead of being consistent.

Episode Timeline:

· [1:48] How we sometimes get disappointed after achieving a goal that we worked hard to achieve.

· [3:44] Why I’m disappointed even after hitting a goal that I worked very hard to hit.

· [12:41] Goal consistency vs. goal insanity.

Quote:

· “Insanity is doing the same thing over and over and expecting different results, but we do that instead of consistency.”- Emily [14:11]

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Follow along at: https://www.instagram.com/liveyourpb/

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117. Align with Your Goals and Accomplish Them Efficiently - The 3 Step Plan When Starting a New Goal Oct 07, 2021

Do you have a new goal that you need to get closer to in the near future? Or maybe you just have a vague idea about what you need to be doing to get your life to the next level? To arrive at your desired goal, you need to have a solid plan that will help get there quickly and efficiently.

In this episode of the Live Your Personal Best podcast, I talk about how to utilize the PAL plan to help you accomplish your goals. I also share one of the biggest goals I want to accomplish for myself in the future and how I plan to get there.

Listen in to learn the importance of aligning your actions with your goals to make it easier to accomplish them.

Episode Timeline:

· How to ensure you enjoy the process towards accomplishing your new goal in different and exciting ways.

· Ask yourself what it will feel like when you accomplish your goals, which will help you keep your attitude in check.

· Think of how you can change your lifestyle and commit to actions that will help you accomplish your goal.

· Align yourself with your goals by taking action and incorporating small steps.

Episode Timeline:

· [2:07] The PAL (process, attitude, and lifestyle) plan and how it can help you when starting a new goal.

· [9:53] Why you should think about what you need to change to align yourself to your goals.

Quotes:

· “The more concrete you can get and the more you can actually picture yourself getting there and believing in yourself, that’s what you can fall back on the hard days.”- Emily [8:02]

Get your copy of Elite to Everyday Athlete: https://amzn.to/3ysSbqW

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116. Why You’ve Always Hated Running and What Regular Runners Do Differently - A Beginner’s Guide to Running Oct 04, 2021

I have always had a bad attitude towards running. I’ve always felt like running is not for me. Little did I know that I have been doing it wrong. According to our guest today, running should be fun and not torture. If you have wanted to be a runner, you need to listen to this episode. Brodie will share nuggets of wisdom that will make you feel better equipped to start running.

Brodie is a physiotherapist from Melbourne. He’s on a mission to bring clarity and control to runners by busting misconceptions and building your running IQ. He’s the run smarter physical therapy clinic owner and the host of the run smarter podcast.

In this episode, Brodie shares with us important tips and techniques on running. Also, he will share some of the common running injuries and how to avoid them.

Get your copy of Elite to Everyday Athlete: https://amzn.to/3ysSbqW

Key Takeaways from the Episode:

Running should always be fun and always leave you refreshed at the end of the run.
If you are new to learning, always start with walking, then jogging before proceeding to running. It will help build your running IQ and avoid injuries.
80% of your weekly runs should be low intensity, and 20% should be working on upping the intensity.

Episode Timeline:

[02:25] What got Brody into dealing with running injuries?

[05:34] What causes running injuries?

[12:49] Where should a beginner start?

[14:55] Learning running techniques

Magical Quotes from the Episode:

“If you train slow and low, and then build your way up, your body adapts to that running style.”

“No matter where your starting line is or what surface it’s on. If you start with a lot of walks and a little bit of jogging, and then just increase it from there, your body does an amazing job of just adapting to that.”

“If you can slow down the speed because it becomes a game changer.”

“If you mix up a lot of walking into your running, you’re enjoying the day.”

Follow along at: https://www.instagram.com/liveyourpb/

Connect with Brodie:

Website: https://runsmarter.online/

Instagram: https://www.instagram.com/brodie.sharpe/

Podcast: https://app.runsmarter.online/audio

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115. What is a “Normal” Life After Sports Anyways? [Elite to Everyday Athlete Book Reading Part 2] Sep 30, 2021

Are you a college or a former athlete struggling to transition from whom you’ve always been to an everyday person? It is no secret that most former athletes find it very hard to transition from competitive sports to a “normal” life after retirement. I found it hard transitioning from a division 1 college athlete to an everyday one who cared about my health and nutrition. But I overcame it, and that’s why I wrote my book Elite to Everyday Athlete.

Read Elite to Everyday Athlete out now: https://amzn.to/3ysSbqW

In this episode of the Live Your Personal Best podcast, I read the Intro chapter of my book Elite to Everyday Athlete.Listen in to learn how you can take the plan and structure you learned from sport to create a fulfilling everyday life after sports.

Key Takeaways:

· Understanding the struggles that former competing athletes face after retiring from sports.

· How an athlete can transition from a competing athlete to an everyday athlete.

· How to use the plan and structure from sports to create a new life for yourself after sports.

· The importance of focusing on mental health and psychological shifts that occur after retiring from competitive sports.

Episode Timeline:

· [2:26] The last 10 years of my life – into and out of sports achievements.

· [3:43] The struggles of a former ballerina Melisa, after retiring from competitive sports.

· [5:31] Understanding why athletes struggle with transitioning to retirement.

· [8:11] My personal struggles after retiring from sports and how I overcame them.

Quotes:

· “Many athletes have common struggles after the game is over; loneliness, lack of coaching, support, or competition and its normal to try and find something new to replace the entire sport.”- Emily [5:06]

· “The issue isn’t that athletes have eating and exercise problems and this is why they have a tough transition; the issue is, we never acknowledge the psychology behind the transition and how it affects an athlete’s mental, emotional, and physical health.”-Emily [6:38]

Follow along at: https://www.instagram.com/liveyourpb/

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114. Pivoting without a Plan B Sep 27, 2021

Learning How to Pivot with Natalie Kraus

In life, pivoting is not having a plan B; it is part of the journey. In this episode, we have Natalie Krus joining me on the show. Natalie had to pivot a million times throughout her career, both as an athlete and afterward.

Natalie suffered a couple of injuries during her athletic times, but that didn't stop her from learning other skills and getting good at them. Natalie is a multi-passionate entrepreneur. She's the Here for More podcast host, certified as a plant-based and holistic nutritionist, yoga instructor, and surfing yoga wellness retreat host.

Natalie will be sharing her athletic journey and how she pivoted after suffering injuries. She will also tell us about her life after sports.

Listen in to this amazing conversation.

Key Takeaways from the Episode:

Injuries are not the end of the road. Learn a new skill and get better at it than everyone else
There is always more to life than our titles, and the checkboxes are given to us by our society
Quitting is not always the option. Always find a way of pivoting

Episode Timeline:

[02:18] Natalie's background as an athlete
[04:45] How Natalie dealt with injuries
[10:43] Natalie's transition to yoga
[12:29] Natalie's podcast: Here for more
[16:04] Natalie's advice to people who are feeling like they want to be more
[20:19] How Natalie shifted to being plant-based and very ecofriendly, and environmentally friendly

Magical Quotes from the Episode:

"We're not just that title on our resume, or the boxes society gives us to check off on all the different forms." [14:14]

"It doesn't have to be this one way to get you where you want to be." [22:50]

"There's no life manual. There's no syllabus, there's no scorecard. You can do it however you want to do it. And it doesn't have to make sense to other people. It doesn't even have to make sense at first to you." [24:21]

Connect with Natalie Kraus:

Instagram: https://www.instagram.com/nataliejkraus/

Podcast: https://www.hereformorepodcast.com/

Swell Sols Retreats: https://www.swellsolretreats.com/

Read Elite to Everyday Athlete out now: https://amzn.to/3ysSbqW

Follow along at: https://www.instagram.com/liveyourpb/

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113. Becoming the CEO of Your Best Life & Taking Ownership of Your Goals Sep 23, 2021

Are you ready to take ownership and control of your goals and get to where you’re going? To achieve your goals and the advantages that come with it, you must be prepared to ask yourself questions and get uncomfortable. You must also learn to let go of fear ad take the first steps towards achieving your best rich life.

In this episode of the Live Your Personal Best podcast, I speak with Jem Cooper, a former professional ballerina, triathlete, entrepreneur, author, and coach. She coaches high achieving and ambitious people to design their best rich life lived on their terms.

Listen in to learn the importance of asking for support so you can easily step into what you can achieve.

Key Takeaways:

· Ask yourself questions on what you want to achieve and prepare to be uncomfortable to get there.

· Learn how to take ownership and control of your goals and where you want to go.

· The importance of seeking support to help you step up and step into what you can achieve.

· How to take the first step towards a single goal that can lead to achieving many more.

Episode Timeline:

· [2:06] Jem shares how she went from a ballerina to a triathlete to what she’s doing now.

· [7:44] How she worked to overcome her water phobia to become a triathlete.

· [12:38] She talks about her book/framework Becoming CEO of Your Best Rich Life.

· [15:44] Don’t be afraid to take the first step towards your goals.

Quotes:

“Seeking out is never a weakness, it’s actually a sign of master strength…when you have mentors and you have the right support group around you, is when you can really step up and step into what you can really achieve and can do.”- Jem [15:20]
“One of the biggest things that stop us from ever reaching our goals or the highest level of ourselves is just actually starting.”- Jem [15:47]
“If you have a goal of peaking or getting to an outcome that you desire, don’t be afraid to take that first step.”- Jem [16:10]

Connect with Jem: https://www.instagram.com/jemcooper/

Read Elite to Everyday Athlete out now: https://amzn.to/3ysSbqW

Follow along at: https://www.instagram.com/liveyourpb/

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112. How to Look Past Today and Tomorrow and Make Choices for Long Term Impact Sep 20, 2021

Are you making the right choices knowing that they have a long-lasting impact on your life? Sometimes when we are making choices for today, we don’t necessarily think of the impact they will have on us for the rest of our lives. I learned this lesson the hard way just this week during a visit to the dentist when I realized that my not doing anything when I should have, led to more teeth cavities.

In this episode of the Live Your Personal Best podcast, I share the story of my visit to the dentist and the lesson it has taught me on choices. Listen in to learn how you can start by making small consistent decisions by considering the impact they’ll have in your life.

Key Takeaways:

· How your current choices can permanently affect the rest of your life.

· Don’t allow yourself to get to a point of regret over making the wrong choices for your life.

· Learn to make the right decisions by thinking about the long-term impact they’ll make in your life.

Episode Timeline:

· [1:43] The story of my visit to the dentist and the lessons it has taught me.

· [8:18] Why not making the right choices will only lead to long-term regret.

Quotes:

· “Any choice that you make now can be so permanent in your life later.”- Emily [8:23]

· “You don’t always have to make the perfect or right decision, but it is so important to know that your decisions are making a lasting impact beyond just today and tomorrow.”- Emily [12:17]

Read Elite to Everyday Athlete out now: https://amzn.to/3ysSbqW

Follow along at: https://www.instagram.com/liveyourpb/

https://www.facebook.com/groups/personalbesties

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111. What's the Rush? Getting Rid of the Self Imposed Timeline Sep 16, 2021

Do you often find yourself rushing to get to your goals even though there’s no need to? I have found myself self-imposing deadlines and comparing my journey to others, which has done me more harm than good. It is important that you understand that everyone’s timeframe is different and stop stressing because, with consistency, you’ll get there.

In this episode of the Live Your Personal Best podcast, I share my experiences with setting self-imposing deadlines and why you should avoid that trap. Listen in to learn the importance of enjoying the journey towards your goals without rushing to get the outcome.

Read Elite to Everyday Athlete out now: https://amzn.to/3ysSbqW

Key Takeaways:

· How comparing yourself leads to setting unrealistic self-imposed deadlines.

· Stop stressing yourself out by imposing unnecessary deadlines you don’t need.

· Learn to enjoy the journey as you move towards your goal without rushing.

· Avoid burnout and losing yourself by rushing to get there.

Episode Timeline:

· [1:57] My personal struggles with not feeling enough and running against deadlines.

· [5:14] Why you should take your time and figure things out as you go.

· [7:43] Stop rushing and take your time and consistently work on getting there.

Quotes:

· “The beginning of the journey is usually when you have the most energy, and that’s when you feel the most passionate about it…but there’s a big difference between being ambitious and just stressing yourself out from everything.”- Emily [4:49]

· “You’re not supposed to have it all figured out from the first step; you figure it out as you go and the timeframe looks different for everyone.”- Emily [6:56]

Follow along at: https://www.instagram.com/liveyourpb/

https://www.facebook.com/groups/personalbesties

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110. Tapping Into Your Strength and Building the Vision You Want. No More People Pleasing! Sep 13, 2021

How often do you hold back from being the person you have always wanted to be just because others think otherwise? In this episode, I have an opportunity to interview Laarni Mulvey.

Get your copy of Elite to Everyday Athlete: https://www.amazon.com/Elite-Everyday-Athlete-Getting-SIDELINES/dp/1636764908/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1631531092&sr=8-1

Laarni Mulvey is the Founder of Strong and Mighty Company. She has been using her voice as a source of encouragement to women to harness their unique power and strength. She encourages and leads women to honor themselves and build a powerful legacy for future generations. Her message is to champion women to let them know they are stronger than they think they are. Also, she is the perfect definition of “you can become whomever you set your mind to become.”

Are you ready to get inspired? Listen in to this conversation.

Key Takeaways from the Episode:

· You are stronger than you think you are

· You have the right to be whoever you want to be

· Never allow anyone to dictate what you can and cannot do

· Never shrink yourself to fit in

Episode Timeline:

· [02:42] Getting to know Laarni

· [06:15] What inspires Laarni to join the athletics world?

· [09:51] Laarni’s inspiration to hit the gym

· [13:47] Biggest obstacles that Laarni faces as a powerlifter and an athlete

· [17:24] Laarni’s book: Standing in Strength inspirational stories of power unleashed

· [22:00] Advice to people having similar challenges as Laarni

Quotes:

“I can’t say I don’t like something if I never tried it.” [10:49]

“My body will break. If I allow it to break, my body will break if I’m doing something that I’m not prepared for or trained for.” [14:12]

“I have every right to be the strongest person that I want to be not for you. But for me, and I have every right to have opportunity.” [16:18]

“I believe that women should be strong, and I believe that they should have the opportunities to be whoever the hell they want.” [16:39]

“I want to make sure that women know they’re not alone. That there’s a whole community of us who went through this, who went through a struggle and are on the other side of betterment” [19:22]

“There is a greatness and strength inside of us that we have not tapped into, you may have scratched the surface, but you have, have you really tapped into it. And it’s the time when you have to outgrow and outperform all these standards that are set upon you.” [22:04]

“You have every right to build the vision that you want. You have every right to be the strongest person that you can possibly be. But it’s up to you. Make that choice, invest in yourself, decide, and act. Don’t just think it! Take that action to build that vision that you’ve been looking for.” [23:49]

Connect with Laarni Mulvey:

Instagram: https://www.instagram.com/laarnimulvey/?hl=en

Website: https://laarnimulvey.com/

Follow along at: https://www.instagram.com/liveyourpb/

https://www.facebook.com/groups/personalbesties

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109. Is LAZINESS Getting in the Way of Your Goals? 3 Steps to Cure Your Lazy Feelings Sep 09, 2021

Have you been feeling too lazy to even perform your everyday tasks? Sometimes laziness goes beyond just having a lazy day and we all experience it in one way or the other. I have had my experiences with laziness before, and the best way to cure it is by first recognizing where it’s coming from and then taking the action steps to help overcome it.

In this episode of the Live Your Personal Best podcast, I talk about laziness, my recent experience with it, and the three steps to help cure it. Listen in to learn how burnout and overwhelm can lead to energy depletion and eventually laziness.

Key Takeaways:

· How feeling overwhelmed and burnout can lead to general laziness.

· Learn to intentionally create and dedicate time to be lazy and productive to avoid burnout.

· Surround yourself with an energizing environment that helps you stay focused on what’s important.

· How to create a plan of the one thing you’re going to do to avoid too much thinking.

Episode Timeline:

· [2:20] The reasons why laziness shows up in your everyday life.

· [4:04] My experience with laziness the last month and the 3 steps that helped me deal with it.

· [12:08] How making a plan and starting small with your tasks will help start curing your laziness.

Quotes:

· “By creating a time of laziness and of productive, it helps from just feeling burned out.”- Emily [6:43]

· “Once we address where laziness is coming from, then you can have a plan of how to attack it.”- Emily [3:01]

Follow along at: https://www.instagram.com/liveyourpb/

https://www.facebook.com/groups/personalbesties

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108. Take Your Power Back and Stop Chasing Perfection Sep 06, 2021

Would you like to take your power back and confidently step into whom you were created to be? To stop chasing after perfection and instead work on yourself from a place of love and gratitude? Health and fitness should be viewed as a way to honor and nourish your body, and to do that, you have to build a foundation by first recognizing and healing your past mistakes.

In this episode of the Live Your Personal Best podcast, I speak with Rachel Brooks, a fitness and lifestyle enthusiast, entrepreneur, bestselling author of Chasing Perfection, and the host of the Confident Woman podcast. She’s a former bodybuilding bikini competitor and champion who after many years of personal issues and setbacks, is now empowering women to become their best and most confident selves.

Listen in to learn how you can create your own story by working on yourself to overcome the all-or-nothing mentality.

Key Takeaways:

· How to prioritize yourself and take your power back by taking time for yourself.

· How to view fitness as a way to honor and nourish yourself and be at your best for those you love.

· How to step into who you were created to be by overcoming your insecurities and knowing who you are.

· Learn to give yourself time to stick with something, to determine if it’s the right approach for you.

· The power you have to create your own story, which you can do by confidently and consistently building a foundation.

· The importance of being self-aware and grateful for lessons from your past mistakes.

Episode Timeline:

· [1:44] Rachel’s book Chasing Perfection, which is about the self-discovery process.

· [8:04] She shares her story of comparison and chasing perfection and how it all transformed for the better.

· [19:31] The steps to help you build a better you every day than you were yesterday.

· [22:35] Rachel’s Fit from Within program and the four pillars it teaches.

· [27:46] Her advice to people still chasing perfection and want to discover themselves.

Quotes:

· “Working out and taking care of your health and fitness journey is such a high regard esteem for taking care of oneself.”- Rachel[3:28]

· “This isn’t a race to win to be the best of everything, it’s really just about embracing life for who and what you are, what you want, and what that desired outcome is.”- Rachel [17:50]

· “The journey is the struggle, and in the struggle, there’s so much beauty.”- Rachel [21:41]

· “Sometimes the hardest person to forgive is ourselves because we’re the ones filling our buckets and living the reality.”- Rachel [30:45]

Connect with Rachel: https://www.iamrachelbrooks.com

Follow along at: https://www.instagram.com/liveyourpb/

https://www.facebook.com/groups/personalbesties

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107. From Rock Bottom to a New Purpose – Discovering “Who Am I After Sports” Sep 02, 2021

What does it take to find a purpose away from sports as a former athlete? A purpose that is much more than the job you end up doing and that impacts others to see their greatness? Life after sports can be a hard one to comprehend, but with the right guidance and support, you can find a purpose and an identity other than just being an athlete.

In this episode of the Live Your Personal Best podcast, I speak with Darryll Stinson, a former division 1 athlete, author, speaker, and suicide survivor. He pulled out of rock bottom after battling multiple challenges in his youth which include violence, drug addiction, and attempted suicide.

Listen in to learn how to find your purpose and use it to impact others by showing them their greatness.

Key Takeaways:

· How lack of purpose in anything else other than sports can lead to mental instabilities.

· How to separate your job and your purpose and find a way to express that purpose.

· How to find your purpose and fulfillment away from your career as an athlete.

· How to use your purpose after sport to impact other people’s lives.

· Why you shouldn’t live for the applause of people and should instead strive for inner fulfillment.

Episode Timeline:

· [2:54] Darryll on his career as a Division I Athlete and how it defined who he was.

· [5:30] Life after a career-changing injury and how it completely changed his life.

· [11:47] He explains how he transformed his mindset and outlook to help former athletes.

· [18:22] Find a purpose and impact others by showing up as your most authentic self.

· [22:52] Darryll on how they give former and forgotten athletes a second chance to succeed in life away from sports.

Quotes:

· “Even if I could be successful at something else, I didn’t want to be successful at anything else; sport was my passion and what I felt was my purpose.”- Darryll [9:09]

· “Just because you’re not good at a thing doesn’t mean that you are not called to that thing.”- Darryll [14:59]

· “Purpose isn’t about climbing a ladder and winning a trophy; purpose is about showing people the greatness inside of them.”- Darryll [20:25]

· “Don’t settle for the applause of people, always level up because of what you see inside.”- Darryll [25:15]

Connect with Darryll: DarryllStinson.com

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106. How to Stop Being Defined by Your Work (Reading of ‘The Inner Athlete’ from Elite to Everyday Athlete) Aug 30, 2021

Ready to read the full book?? https://amzn.to/3ysSbqW Limited time kindle discount!

Are you ready to break your identity as an athlete? To move on from what you’ve always known and find who you are for the future? It is so easy for us athletes to attach our identity to who we are as athletes even after that part of us no longer exists. How then do you let go of this athletic identity and embrace all of what you’re about to experience in your life?

In this episode of the Live Your Personal Best podcast, I do a chapter reading from chapter four of my book the Elite to Everyday Athlete. Listen in to learn how you can regain your identity away from the athletic identity that you gained after years of being one.

Key Takeaways:

· How to define and maintain your identity as a person without getting attached to your athletic status.

· How we often associate our full identity and self-worth with the work we do.

· Be self-aware and realize that your life has other chapters other than your work.

· How to separate your old athletic identity when that is no longer part of who you are.

· Learn to embrace the uncertainty that comes with the freedom of no longer being an athlete.

Episode Timeline:

· [3:16] The inner athlete – how sports often define your identity even when you don’t want to.

· [5:22] The story of Max Browne and how he maintained his identity as an athlete.

· [9:04] Understanding why you’re not your work.

· [10:32] How to find your internal identity as an athlete– the story of Stephanie Rice.

· [12:47] Explore your identity – learning to let go of your athletic identity.

Quotes:

· “No matter how hard an athlete trains, no matter how much time and energy he/she puts into it, there are some things that are always out of their control.” – Emily [7:17]

· “Your work is simply a part of you but it’s difficult to separate the idea of meaningful work from a meaningful life.”- Emily [9:29]

Follow along at:

https://www.instagram.com/liveyourpb/

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105. Let’s Have a Pep Talk About the Future You and Finding Happiness in Motivation Aug 23, 2021

Do you feel like you could use more motivation to get to your goals faster? The truth is that we are not always going to be motivated, which is why we need a reason to bring back that motivation. When looking for motivation, it is important you think about what the future you would want you to be doing.

In this episode of the Live Your Personal Best podcast, we have a pep talk about motivation and what your future self has to do with it. Listen in to learn the importance of having tangible goals and celebrating each time you accomplish even the smallest of each.

Key Takeaways:

· How to allow your motivation to be influenced by who you want to be in the future.

· Make your goals tangible into something you can measure to see if you’re accomplishing success.

· Learning how to celebrate the steps you take towards your success no matter how small they are.

· Find the happiness in your life to be motivated to work towards happiness with your life.

Episode Timeline:

· [1:20] How my decisions today are motivated by my future self.

· [8:43] The importance of having tangible goals that give you success.

Quotes:

· “You can be doing everything the same, but if you don’t have what you’re hoping to accomplish at the end, you may never see it as successful.” – Emily [7:29]

· “Motivation comes and goes and that’s why it’s so important to celebrate where you’re at and celebrate what you’re doing every day.”- Emily [9:43]

Follow along at:

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https://www.instagram.com/liveyourpb/

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104. Tracking & Journaling Technique for Working Towards Multiple Goals at Once Aug 16, 2021

Do you often feel guilty for not reaching your goals fast enough? We often feel the need to do more even though we’re doing enough at that very moment. How about you start tracking your goals in order to get rid of that guilt feeling? I adopted the fill your bucket method, which helps me track my goals and balance my life.

In this episode of the Live Your Personal Best podcast, I talk about the fill your bucket method and how it can help you set or track your actions. Listen in to learn the two ways you can execute this method to help simplify and balance your life.

Key Takeaways:

· How using the fill your bucket method will allow you to achieve your goals without feeling guilty.

· How to set or track goals with this method by taking small steps.

· How to track and balance activities that are either filling or draining your bucket throughout the day.

Episode Timeline:

· [0:57] How we often feel guilty for not doing more.

· [2:27] The fill your bucket method – the six things I started to do daily to fill my bucket.

· [8:11] The two ways you can use the fill your bucket method to achieve your goals.

Quotes:

· “If we were just in our own heads minding our business, we wouldn’t feel guilty for our actions or for not reaching our goals fast enough.”- Emily [1:11]

· “This helped with the guilt of I need to do more and more because I could see where my time was actually going.”- Emily [7:10]

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https://www.tiktok.com/@_emilycoffman?

https://www.instagram.com/liveyourpb/

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103. Changing Your Nutrition Without Going to The Extremes - The 2 Most Common Mistakes Seen From a Registered Dietitian Aug 09, 2021

Have you been struggling with your nutrition as a former athlete? You’re not alone; research shows that most former athletes go to extremes with their nutrition after retiring from sports. Whether you’re leaning towards overeating or restricting your food intake, you need to stop and start forming better eating habits that are about fueling your body.

In this episode of the Live Your Personal Best podcast, I speak with Katie Spada, a former athlete, dietician, and entrepreneur. She teaches former athletes how to fuel themselves and improve their body image.

Listen in to learn about intuitive eating and how it can help you ditch bad eating habits and improve your overall health.

Sponsored by Athletic Greens. Get 5 free travel packs and a year’s supply of Vitamin D with your subscription here: www.athleticgreens.com/liveyourpb

Key Takeaways:

· Why you need to unlearn nutritional myths you learned in sports.

· How not to extremely pull back on your nutrition as a former athlete to continue fueling your body.

· How to make better food choices by recognizing how food makes you feel.

· How intuitive eating allows you to understand your body’s hunger and fullness cues.

· How to start challenging the critical thoughts you have about eating so you can form better ones.

· Learn to engage in movement that feels good to your body without the purpose of losing calories.

· How to eat food that supports your overall health to fuel your body as a former athlete.

Episode Timeline:

· [2:27] How Katie’s eating habits held her back as a former athlete and how that shaped who she is now.

· [5:22] The existing nutritional myths in the sports world that you need to unlearn.

· [6:43] How restrictive eating on former athletes will eventually lead to bad eating habits.

· [9:56] Learning to transform who you were after sports by making better food choices.

· [12:29] Katie on how she coaches former athletes to form better eating habits.

· [14:50] Understanding intuitive eating and what it means.

Quotes:

· “We overestimate how much we need to pull back on eating because we’re not working out as much, it’s really not as big of a shift as a lot of athletes think.”- Katie [8:26]

· “How we view our life can really impact our food choices.”- Katie [13:30]

· “It’s so worth it to be clear and confident in your hunger and your fullness, so you never have to guess again.”- Katie [17:17]

Connect with Katie Spada

https://www.instagram.com/fueling.former.athletes/

https://www.spadastrongnutrition.com

Follow along at:

https://www.tiktok.com/@_emilycoffman?

https://www.instagram.com/liveyourpb/

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102. What We Can Learn From Simone Biles and Knowing When to Quit Aug 02, 2021

Is it time for you to step back from that goal that you’ve been chasing for a while now? Simone Biles opened up a conversation last week when she chose her mental wellbeing over a possible Olympic gold medal. It is important to understand that sometimes, you need to throw in the towel and choose what makes sense to you and not to other people.

In this episode of the Live Your Personal Best podcast, I share about my rowing career and why I called it quits even though I wanted to compete at the Olympics level. Listen in to learn about the 3 things you need to weigh in when it’s time to call it quits or work on following that goal further.

Key Takeaways:

· How to evaluate whether a stressful situation is going to last or you need to stick to that routine.

· Knowing when to quit if that goal no longer feels like a personal choice.

· Knowing when to quit if you can no longer prioritize the things that matter most to you.

· Calling it quits isn’t you being a failure but is instead you choosing something that works better.

· Understanding that a calling it quits decision today doesn’t mean it’s permanent.

Episode Timeline:

· [2:04] Get to hear my rowing career and how it became very stressful for me.

· [9:18] How I called it quits and the 3 things you need to weigh in when it’s time to call it quits or work on it.

· [15:15] The two things that you need to understand if you decide to call it quits.

Quotes:

“If you’re so focused on one thing that’s eating up so much energy, that you can’t even focus on your mental health or getting sleep, that’s a huge red flag that isn’t going to be serving you.”- Emily [12:24]

“Calling it quits on something never equates to you being a failure or a quitter…it’s just that other things might make sense.”- Emily [15:32]

Follow along at:

https://www.tiktok.com/@_emilycoffman?

https://www.instagram.com/liveyourpb/

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101. We’re Halfway Through the Year! How to Re-Evaluate Your Goals and Get Back on Track Jul 26, 2021

It's time to check in on those New Year Resolutions!

How have your first six months of the year been? Have you accomplished all the goals of what you set yourself up to at the beginning of the year? It is very important to check in with your goals, especially those you didn’t accomplish so you can acknowledge your struggles and get better.

In this episode of the Live Your Personal Best podcast, I talk about the importance of having a mid-year check-in on your goals. Listen in to learn how you can add more time to your schedule and possibly achieve your goals in the next six months.

Key Takeaways:

Why you should check in to acknowledge the struggles that blocked you from accomplishing your goals.
Be brutally honest with yourself and see what you did wrong so you can change and progress.
Learn to recommit yourself and include more check-ins to keep you accountable.
How to add more time into your schedule by waking up earlier than usual, especially in summer

Episode Timeline:

[1:53] How to do a check-in to evaluate why you didn’t get to your goals.
[3:58] How to reevaluate the effectiveness of the goals that you failed to accomplish.
[6:43] The importance of frequently revisiting your goals in baby steps.
[10:19] Can you challenge yourself to start waking up early?

Quotes:

“If you’re not looking back at what the original goals were or what your heart really desired, then you’re not going to acknowledge the struggles that came in your way.”- Emily [2:57]

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https://www.tiktok.com/@_emilycoffman?

https://www.instagram.com/liveyourpb/

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100. Don’t Go Broke Getting Healthy. Budgeting Tips and Getting Fit for Cheap Jul 19, 2021

Episode 100!

Did you know that you don’t necessarily need a personal trainer or an expensive gym/fitness program to attain health and fitness? That’s true; there are many free workout programs on YouTube or simple at-home workouts like walking that are capable of keeping you in the line of fitness. Staying fit and healthy doesn’t have to cost you an arm and a leg, there are definitely some affordable ways you cannot only attain free workouts but healthy foods too.

Sponsored by Athletic Greens. Get 5 free travel packs and a year’s supply of Vitamin D with your subscription here: www.athleticgreens.com/liveyourpb

In this episode of Live Your Personal Best, I speak with my friend Madison of Money with Madison as her guest on how to be healthy on a budget, especially as a fitness beginner. Listen in to learn why having a purpose and starting small with a plan, are two sure things for the success of your health and fitness journey.

Key Takeaways:

The different free workouts to change your lifestyle on a budget.
Why you don’t necessarily need a personal trainer or an expensive fitness program to get fitness results.
Don’t be afraid of being a fitness beginner and instead apply things from the other areas of your life to your fitness.
The different strategies available to acquire healthy foods affordably.
Different things that health and fitness impact other than losing weight and staying in shape.
Why knowing your ‘why’ and starting small with a plan will set you up for long-term success in your fitness journey.

Episode Timeline:

[2:10] How I changed my mindset around free workouts like walking during Covid.
[5:56] How to accomplish your solo fitness goals by creating a clear structure of what you want.
[7:09] Why your discipline from other areas of your life is directly relatable to your fitness.
[8:46] Tips on how to adopt healthy eating options on a budget.
[13:16] How to approach and enjoy fitness from many different angles other than just one.
[17:32] The two things that’ll set you up for success in your health and fitness journey.
[22:08] I talk about my book Elite: The Everyday Athlete and how I approached writing it.

Quotes:

“It’s not a necessary part of being fit and being in shape to have a personal trainer.”- Emily [5:11]
“If you’re someone that has control over your finances, has control over your business, approach fitness how you approach

Join the community!

https://www.youtube.com/channel/UCMiCYot1soCZKP8lBkl1cIA

Instagram: https://www.instagram.com/liveyourpb/

Facebook Group: https://www.facebook.com/groups/personalbesties

|| Connect with Madison || Instagram: @moneywithmadison Website: moneywithmadison.com

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99. 3 Steps of Habit Building - Going from Information Overwhelm to Implementation Jul 12, 2021

How do you build long-term habits that are going to help you achieve your goals? It is so often that we fail to achieve our goals simply because we don’t form the necessary habits to get us there. To achieve anything in your life, you have to strategically come up with winning habits that make it easy for you to start and be committed to them. It is also smart to reassess and elevate these goals to ensure you’re maximizing your potential.

Sponsored by Athletic Greens. Get 5 free travel packs and a year’s supply of Vitamin D with your subscription here: www.athleticgreens.com/liveyourpb

In this episode of the Live Your Personal Best podcast, I speak with Gabriella Rosen, a habit formation coach, and the founder of OM Community. She helps people unlock their true potential through habit formation.

Listen in to learn the importance of re-evaluating your habits when they are no longer serving you to get to the outcome.

Key Takeaways:

The importance of clarifying where you want to go and why you want it.
Think of the easiest thing you can do to achieve momentum to get to your outcome.
How to use return on decision- assess what you will achieve with your decisions’ outcome.
Learning how to strategically start on your goals and have the chance of achieving them.
The continuous process of habit formation and why you need to continue reassessing them.
How overcoming your negative chatter allows you to form a positive mindset and accomplish your goals.
The power of being committed to your goals over being interested.

Episode Timeline:

[1:41] Gabriella on how she discovered her gift in habit formation and nurtured it.
[4:36] Gabriella’s three steps to help you form long-term habits.
[9:23] The two ways to choose the best habits to start with, in your habit formation journey.
[12:16] How to start slow with your habits and continue elevating them.
[13:30] How the ‘monkey mind’ and not being committed will stop you from forming long-term habits.
[19:57] The importance of reassessing and redefining your outcome to build momentum.

Quotes:

“No matter who you are you need help with habits; it’s always going to take your life to that next level.”- Gabriella [2:31]
“It’s all about that person that you’re trying to become; that person who finishes, that person who closes.”- Gabriella [6:09]
“If you’re truly committed, then all the valleys you get along the way, you’re going to keep on going.”- Gabriella [17:36]
“There’s always multiple methods to get you to your goals, to get you to accomplish your thing.”- Gabriella [22:02]

Connect with Gabriella:

https://www.gabriellaom.com

Join the community!

https://www.youtube.com/channel/UCMiCYot1soCZKP8lBkl1cIA

Instagram: https://www.instagram.com/liveyourpb/

Facebook Group: https://www.facebook.com/groups/personalbesties

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98. Making Proactive Choices for Inner Change Jul 05, 2021

Did you know that great things always start from the inside? That’s right; if you want to change your life for the better, you have to start forcing yourself to take those small steps towards your dream self. Start thinking of all the things you can start changing within you and do them instead of waiting to be influenced by outside sources.

In this episode of the Live Your Personal Best podcast, I talk about how to take control of your life by making internal changes. Listen in to learn how to force yourself to grow mentally by making the small steps you need to get you there.

Key Takeaways:

Force yourself to grow mentally and stop waiting for outside sources to decide for you.
How to focus on the possibilities that are in your control to grow.
How to make real change in your life from the inside.

Episode Timeline:

[3:00] Two life choices- you choose for yourself or life chooses for you.
[8:15] Learn to put yourself first and take care of you by working out.
[9:46] Force yourself to do things for yourself and not for other people.

Quotes:

“If you can force yourself doing the hard things, that’s when you get to these great things, that’s when you get to know yourself better.”- Emily [2:49]

Join the community!

https://www.youtube.com/channel/UCMiCYot1soCZKP8lBkl1cIA

Instagram: https://www.instagram.com/liveyourpb/

Facebook Group: https://www.facebook.com/groups/personalbesties

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97. 10 Steps to Breaking Out of Your Comfort Zone & Jumpstart Your Life Jun 28, 2021

How bad do you want to change your life? Are you willing to stay focused on that goal despite the challenges you might face on your way there? Getting to the life you want requires work without setting a timeline. It requires writing down the vision you have and taking the action steps from where you are with gratitude.

Sponsored by Athletic Greens. Get 5 free travel packs and a year’s supply of Vitamin D with your subscription here: www.athleticgreens.com/liveyourpb

In this episode of the Live Your Personal Best podcast, I speak with Diane Randall, a college instructor, speaker, and author of Jumpstart Your Life. Her book will help you discover how to step out of your comfort zone and create the life and success you desire.

Listen in to learn the 10 action steps in the Jumpstart Your Life book and how they will help you achieve your desires.

Key Takeaways:

Have a plan to help you step out of your comfort zone and fear and into what you really want.
How to write down your vision and action steps that will get you to your desired goal.
Keep the focus on the work towards your goal and not the timeline.
Learn to start where you are to get to what you want and learn from those ahead of you.
Learn to keep pushing despite the challenges and be grateful for what you’re already doing.

Episode Timeline:

[1:51] Diane explains how her book uses affirmations to help you step into what you want.
[5:08] The action steps you need to take to get you to what you want.
[9:44] The importance of staying focused on the goal despite the challenges.
[14:23] The ten steps from Diane’s book to take to help you jumpstart your life.
[20:04] Embracing discomfort to lead you to the changes you need in your life.

Quotes:

“Do it anyway because on the other side of fear is your happiness and joy.”- Diane Randall [4:17]
“The good things are not in a straight line; most things that you really want are typically challenging, they’re hard to get to and it’s keeping that vision and focus on what you really want.”- Diane Randall [13:00]
“You don’t need to be in any special place to realize what you want; you just start wherever you are.”- Diane Randall [14:28]

Connect with Diane Randall:

http://www.dianerandallconsults.com

Join the community!

https://www.youtube.com/channel/UCMiCYot1soCZKP8lBkl1cIA

Instagram: https://www.instagram.com/liveyourpb/

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96. You Deserve to Feel Healthy. How to Feel Your Best By Treating the Root Problem, Not the Symptoms Jun 21, 2021

Did you know that diseases are better off treated from the root cause? And that many diseases are reversible, and you have the responsibility to take care of your mental and physical health. That is the meaning of functional medicine, which unlike, Western medicine, takes a look at the cause and history of your illness rather than treating the symptoms.

In this episode of the Live Your Personal Best podcast, I speak with Lindsey Elmore, a speaker, author, and world-renowned wellness expert. She helps people achieve lasting health and unshakeable wellness.

Listen in to learn how to get healthy by first learning to love yourself to allow health to come to you naturally.

Sponsored by Athletic Greens. Get 5 free travel packs and a year’s supply of Vitamin D with your subscription here: www.athleticgreens.com/liveyourpb

Key Takeaways:

How to avoid illnesses by eating healthy, exercising, and taking care of yourself seriously.
Understanding that the pharmaceutical industry doesn’t really care whether you’re healthy or not.
Why you can heal some chronic illnesses like type two diabetes.
How functional medicine looks for the dysfunction that leads to multiple disease states.
How antecedents, triggering events, and mediators set the stage for diseases for your entire life.
The power of taking the first step towards better health and building on it overtime.
Learn to love yourself and allow health to come at you naturally and at ease.

Episode Timeline:

[2:09] Lindsey Elmore explains how she shifted from treating diseases to finding the root cause of the problem.
[7:04] The meaning of functional medicine and its difference from western medicine.
[17:34] Why it is your responsibility to take care of your physical and mental health.
[18:58] How to start by taking one step towards good health and then building it up.
[21:06] Lindsey on how she got into functional medicine.

Quotes:

“We think that self-care is an Instagrammable moment instead of it being a radical act of self-love.”- Lindsey Elmore [4:34]
“You’re never going to heal diabetes or hypertension with medication because all it’s doing is tapping down the symptoms.”- Lindsey Elmore [6:17]
“If you’re stressed out, you’ll never be healthy; find a way to not be as stressed out.”- Lindsey Elmore [14:51]
“Start making good decisions and then let one good decision lead you to the next.” [20:45]

Connect with Lindsey Elmore:

https://lindseyelmore.com

Join the community!

https://www.youtube.com/channel/UCMiCYot1soCZKP8lBkl1cIA

Instagram: https://www.instagram.com/liveyourpb/

Facebook Group: https://www.facebook.com/groups/personalbesties

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95. How to be Purpose Driven in Your Actions, Outcome, and Life Jun 14, 2021

Is uncertainty stopping you from going after what you want to achieve? Have you given yourself the chance to critically think about where you are now and where you want to go? To achieve whatever you want to achieve in life, you have to change how you think and be willing to explore and experiment. You have to get motivation right and make your goal a purpose, which will enable you to achieve it.

In this episode of the Live Your Personal Best podcast, I speak with Eddie Perino, an artist, filmmaker, storyteller, and the creator of Your World Within. He’s focused on helping others live their best lives by constantly pushing their creative boundaries to deliver life-changing ideas in a way that connects.

Listen in to learn how to change your thought process from going after your passion to going after your purpose.

Key Takeaways:

Give yourself the chance to try doing something you love and make it more.
How to define where you want to go to align with that path today.
The importance of making people feel valued in your presence to get things done.
Learning how to step out of your comfort zone to experience the meaningful things in life.
The importance of exploring and experimenting to find what works for you and what doesn’t.
The power of having a purpose to help you overcome obstacles.
Don’t lose sight of your goal so the world can see it.

Episode Timeline:

[1:50] How he left the corporate world to do music which later turned into motivational content.
[5:25] Eddie on how he learned to think critically and let go of uncertainty in his life.
[8:20] Learn to change your thought process on how you approach situations to get better results.
[12:18] Why oversimplification in motivation doesn’t work.
[15:48] Why having a purpose is important over having passion.
[19:58] Eddie describes some of his routines and habits that help him stay motivated.

Quotes:

“You only get things done in an environment if you make people around you feel valued; if you don’t, you lose.”- Eddie Perino [7:52]
“Where we capture the meaningful things in life is when we say yes when most people say no.”- Eddie Perino [9:24]
“Continue to work hard, continue to follow your passion, do what feels right, add value to the world, and adjust when things blow up in your face.”- Eddie Perino [12:07]

Connect with Eddie: https://www.youtube.com/c/Yourworldwithin

https://www.instagram.com/your_world_within/

Join the community!

https://www.youtube.com/channel/UCMiCYot1soCZKP8lBkl1cIA

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94. It’s Our First Birthday! What I’ve Learned in My Fitness Journey, How My Views of “Healthy” Have Changed, and Why Girls Gone Healthy is OVER Jun 10, 2021

Have you been with me for a year, or are just now joining the community? From Girls Gone Healthy to Live Your Personal Best podcast! This podcast is a quarantine baby and we survived it and fell in love with the journey. What lessons did you learn? How have the said lessons changed your life? Well, I did learn a lot of lessons.

That is why, in this episode of the Live Your Personal Best podcast, I take a look at the journey one year has been and what I have learned about being healthy. Listen in to learn what these lessons are, why we’re no longer Girls Gone Healthy, and what to expect going forth.

Key Takeaways:

How to approach fitness with intention and mindfulness.
Keeping fitness at the back of your mind and be fine with it when you can’t prioritize it.
How to change your mindset around your goals to find what works for you.
How to master balance in your life and fitness by zooming out on the season you’re in.
Why how you identify and view yourself really does matter.
Look back far out to what you enjoyed and try out or add it to your routine.

Episode Timeline:

[2:40] The healthy relationship I found with fitness during quarantine.
[4:52] The difference between my fitness this year and last year.
[6:03] How I’m doubling down on nutrition now that I can’t work out.
[8:34] The three things I’ve learned from myself over the 1-year duration.
[16:36] The reasons why I moved away from Girls Gone Healthy.
[21:08] Live Your Personal Best moving forward!

Quotes:

“It’s not about days; it’s about weeks, months, or even seasons. It’s about a long period of time is what balance looks like.”- Emily [ [9:11]

“How you view yourself and how you identify yourself really matters; it doesn’t matter if you’re at the beginning of your journey, you’re an athlete.”- Emily [13:39]

https://www.youtube.com/channel/UCMiCYot1soCZKP8lBkl1cIA

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93. Sit Less, Move More, Try Pilates! Jun 07, 2021

Are you looking for a beginner-friendly workout that targets all your muscles? If that’s a yes, then you should try Pilates. You’ve probably heard of Pilates but don’t focus your attention on them or are just intimidated by the huge Pilate machines you see on social media. The truth is, Pilates is designed to accommodate even complete beginners since they are the only exercise that works even the littlest of your muscles.

In this episode of the Live Your Personal Best podcast, I speak with Lesley Logan, a Pilates instructor, and expert. Listen in to learn how you can practice Pilates as your workout routine and save time while living a healthier and better life.

Key Takeaways:

How Pilates engages the deepest and little muscles that you don’t normally engage.
The time advantage of Pilates which helps work all muscles in a span of 30 minutes.
How Pilates helps you reset your thoughts and form a better mindset.
How they help you become patient and be content with whatever you’re doing.
The importance of having a one-on-one consultation before doing a reformer Pilates class.
The benefits of cross-training with Pilates as an athlete.

Episode Timeline:

[2:01] How Lesley found and fell in love with Pilates as her go-to workout.
[4:14] Why Pilates is for everybody, especially beginners.
[7:13] The different types of Pilates and styles.
[8:48] The type of Pilate classes that Lesley teaches virtually.
[13:45] The lesson of patience that practicing Pilates will teach you.
[17:20] Why you shouldn’t do a reformer Pilates class without a one-on-one consultation first.

Quotes:

“It’s for everyone; if you have a body, you can do Pilates.”- Lesley [4:20]
“Just because you did the movement doesn’t mean you got it yet.”- Lesley [14:50]

Try a class for free: OnlinePilatesClasses.com/free

Connect with Lesley: https://www.instagram.com/lesley.logan/

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Facebook Group: https://www.facebook.com/groups/personalbesties

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92. 3 Things to Improve on That Don’t Cost More Time or Money Jun 03, 2021

Do you often feel held back because you don’t have enough resources? Always comparing yourself with others who you perceive to have more time or money than you? But did you know you can incorporate other things in your life that don’t take talent?

Some things that we often overlook like your attitude, time management, preparedness, and making the effort don’t necessarily take talent and are free. They are the things that separate you from seeing results or accomplishing your tasks. Self-improvement will only happen when you learn to show up to these things to make a difference. When you mentally commit to being better at whatever drives you towards your desired results.

Quotes:

“You don’t have to be talented to reach so many of the things that you want; it just takes that mental commitment to get there.”- Emily [6:25]

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Start Here - Live Your Personal Best (Your Virtual Accountability Partner) Jun 02, 2021

Join our facebook group: https://www.facebook.com/groups/personalbesties

Additional Resources: http://emilycoffman.org

Podcast previously Girls Gone Healthy.

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91. Think It’s Time to Rest? How to Value Rest and Working Out Equally. Unpacking Disordered Relationships with Exercise May 31, 2021

So we've heard of intuitive eating. And we've heard about disordered eating. But what about disordered exercising? Can we intuitively rest and exercise? Listen to this week's episode to learn how to value rest! (just as much as working out)

In today's show, we are joined by Nyla, a certified health and life coach trained in habit and mindset change, and also holds a diploma in food nutrition. Nyla discovered she had a disordered relationship with exercising, which drove her to the point that she was so rigid and would leave family functions and go work out. She did it due to her fear of gaining weight and equating her worth as a human being to how long and hardcore she worked out until she discovered that intuitive rest is productive as it brings about freedom and flexibility. Let's listen in and draw knowledge on what triggered Nyla's change in mindset that led to the adoption of intuitive rest as a way of life.

Key Takeaways:

Disordered exercise destroys one's mindset around exercising, especially if you switch the schedule up.
Resting brings about freedom and flexibility.
Rest is beautiful, strong, powerful, and helps us function better.
Understanding that rest has no rules around it and has no pre-defined way of how it should look.
The importance of mindset change towards achieving intuitive rest.

Episode Timeline:

[1:54] Nyla's backstory: Her journey through disordered exercise and its effects on her.
[4:03] Nyla's Motivation behind her addiction to hardcore workout.
[15:46] Nyla's mindset change on rest: Demystifying resting as being lazy and its importance.
[23:53] Nyla's advice on mindset reframing: Identifying rest as necessary as working out.

Quotes:

"Rest is productive."- Nyla [5:31]
"We function better when we allow ourselves to rest."- Nyla [8:53]
"Rest doesn't have to look a certain way for it to count."- Nyla [12:16]
"You don't fail if you don't follow a program perfectly."- Nyla [18:32]
"Your current situation doesn't have to be your final destination."- Nyla [24:08]

Connect with Nyla on:

Instagram

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90. Are You Living in Self-Belief or Self Doubt? Don’t Be Your Own Worst Enemy! May 27, 2021

Are you working on achieving goals and not seeing daily results? The cause is deeply rooted within you in the form of self-doubt, which sabotages any form of progress, thus causing frustrations in the end. Your thoughts are the backbone of achievements whereas self-sabotage, is always actively trying to get in your way so that you don't act on situations you're supposed to. Avoid being a victim to self doubt!

In this episode, we identify self-sabotage as any behaviour that creates problems in our daily lives and interferes with achieving our long-term goals. It exists actively, whenever we are ready to do something, then end up taking so much time before acting on the plan, and exists passively when we add more things to our day to avoid doing activities directed towards our goals. Let's listen in and learn what causes self-sabotage and how to keep track of our goals to achieve them consistently.

Part 1: Episode 82 - http://emilycoffman.org/focus-on-the-positive/

Part 2: Episode 88 - https://girlsgonehealthy.podbean.com/e/summer_challenge/

Key Takeaways:

Understanding what self-sabotage is and how it manifests itself differently within us.

Self-doubt can either be active or passive.
Having thoughts of self-sabotage trickles into one's habits and adjusts one's character into becoming who they are.
Understanding the root causes of self-sabotage and how to counteract them for the benefit of massive results.
Consistency, self-discipline, and self-belief are vital in suppressing thoughts of self-sabotage.

Episode Timeline:

[1:24] What is the definition of self-sabotage, and how it hinders the achievement of our long term goals.
[2:32] Self-sabotage identifies as either active or passive.
[8:52] What are the causes of self-sabotage and how to identify the root cause of such thoughts.

Quotes:

"What the mind thinks, the body achieves."- Emily [4:21]

"What you think becomes your words, and your words become your actions, your actions become your habits, and your habits become your character."- Emily [4:40]
"Self-sabotage is such a big issue because it's wasting your hard work."- Emily [5:23]

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89. Fire Up Your Goals – Taking Action and Finding Your Passion May 24, 2021

Have you been living a life that is not filled with passion? This episode is for you. The best time to find your passion was ten years ago. The second-best time to find your passion is today. Sammi Beatrice will ignite your passion today.

Sammi Beatrice is the CEO of Your Passion Agency and a motivational speaker who helps people become more productive. Additionally, she helps teens and young adults find their passion and create it into something magical. Sammi Beatrice will be taking us through the process of finding and our passion.

Listen in and get motivated to find your passion.

Key Takeaways:

How do you find your passion and create something great out of it?
Reasons why you need to find your passion
The DREAM (design radiant energy and move) method of finding your passion
The hardest part of living your passion

Episode Timeline:

[1:13] Getting to know Sammi Beatrice and how she got into the passion space
[6:36] How do you find out what you are passionate about?
[10:03] Sammi's dream method and how she explored it
[19:36] The hardest part about living with passion and this whole process
[21:35] Sammi's Advice

Quotes:

"Anything you do, you can sometimes like just fall in love with it."- Sammi Beatrice [07:44]

"Passion doesn't have to dominate your life. It's an extra little something that allows you to become a better person every day and the person you were the day before. Also, it allows you to do things you didn't think you're going to do."-Sammi Beatrice [08:24]

"The idea of taking action, and the idea of taking action when you're passionate, is so powerful. I believe that when you are passionate about something, you have this extra fire inside of you, you have the urge and excitement, to want to get things done and achieve something."-Sammi Beatrice [10:57]

Connect with Sammi Beatrice on:

Instagram: https://www.instagram.com/fashionurpassion/

Website: https://sammibeatrice.com/

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88. How to Reset Your Expectations and Still Achieve Your Fitness Goals This Summer May 20, 2021

Summer is coming! Which means parties, lazy days at the beaches, and less time at the gym. Does that mean that enjoying yourself means you’ve fallen off the wagon? Absolutely not! You can enjoy yourself while doing other activities to continue your fitness goals even if you don’t get to be at the gym.

In this episode of Girls Gone Healthy, I talk about resetting fitness expectations during the holidays without falling off the wagon. Listen in to learn how to challenge yourself with new activities that work for you outside of your normal routine during summer.

Key Takeaways:

Learn to appreciate the activities you’re doing during the holidays even though you’re not going to the gym.

Understand that you’re still continuing with your goals, they just look different.
Let go of your fear of not going to the gym and instead allow yourself to be in the present moment.

Episode Timeline:

[1:46] Don’t be dismissive of the exercises you’re already doing.
[5:26] Challenge yourself on where you can be more active outside your fitness routine.

[7:32] The mindsets needed to help you with consistency.

Quote:

“If you’re not so quick to be dismissive of exercises that you’re doing, then you’ll find that you’re a lot more active than you think.” [2:39]

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87. Eat More, Workout Less, and Get the Results You Want - The Truth Behind Hitting a Plateau May 17, 2021

Are you disappointed and frustrated that you're working out and not seeing any results? Are you wondering whether the answer to plateaus is eating less and working out more? Do not despair; you probably do it wrong and wait for immediate results while disregarding other factors such as consistency. There is a difference between what a true plateau looks like and what normal results look like.

In this episode, we have Amanda Nighbert joining us. She is a registered dietitian whose life's purpose and passion is to empower people in breaking the "all or nothing" mindset and settle for sustainable change. She helps people demystify expectations throughout their weight loss and fitness journey. Listen in and learn on multiple metrics important in preventing and managing plateaus

Key Takeaways:

Understanding the plateau of results versus the plateau of your efforts
Understanding that the wellness journey, weight loss, and good health is not a ski slope
Multiple metrics are essential in preventing and managing plateaus
Using a habit tracker to quantify your weight loss results
Importance of making realistic goals in regards to weight loss and wellness, to avoid plateaus

Something as simple as an irregular sleeping pattern could be the cause of plateaus, irrespective of whether you are exercising more and eating less.

Episode Timeline:

[2:04] What is the definition of a true plateau and the effect of constantly changing variables that you use to optimize your health.
[3:48] The various metrics regarding weight and body composition in preventing and managing plateaus.
[04:52] Importance of consistency, dietary choices, and sleep in the management of plateaus.

[17:28] Consistent use of a habit tracker to quantify weight loss results.

Quotes:

"You don't have to be perfect to be successful."- Amanda Nighbert [5:27]
"Your ideal body weight is a way in which you feel your best."- Amanda Nighbert [22:30]
"When we focus more on breaking the all or nothing mindset when we focus on seeing the power of doing something versus nothing and learn on the ability to reset immediately, is when the real change begins."- Amanda Nighbert [25:22]

Join the community!

Connect with Amanda: https://www.instagram.com/amandanighbertrd/

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Facebook Group: https://bit.ly/2PZ2zTC

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86. Feel Excited, Energized, and Ready to See the Results NOW?! Here’s Why You Need a 90 Day Sprint May 13, 2021

Do you have a goal that you’ve been struggling with finding the motivation to work on? How about a 90-day sprint to get results fast? A 90-day sprint is a method that allows you to double down on one single goal at a time and significantly work on it. I have done a 90-day sprint before during the pandemic, and it honestly made achieving goals a lot easier.

In this episode of Girls Gone Healthy, I talk about the 90-day sprint method and how to use it to work on your goals and achieve them fast. Listen in to learn how to balance your work and life by doubling down on things that keep you awake at night.

Key Takeaways:

How a 90-day sprint allows you to significantly achieve change with your goals.

How to use the 90-day sprint method to tackle each of your goals individually in a 3 months cycle.
How to be focused and make time for what’s important to balance your life.
Why 90-day sprints should be set aside for things you believe will make your life lighter.

Episode Timeline:

[1:18] Understanding the 90-day sprint as a doubling down on one goal method.

[6:40] How the 90-day sprints make things easier by helping you understand what works for you.
[10:30] How I have incorporated the 90-day sprints into my work-life routine.

Quotes:

“A 90-day sprint is 90 days of clear focus on one goal and doubling down on it.” [1:19]
“I made the time for it all by being so focused.” [12:36]

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85. How to Improve Your Strength by Mastering Kettlebells May 10, 2021

Did you know that there are some exercises you can perform as cardio and as strength training without jumping? Yes, and they’re the kettlebell exercises! I know, just like you a kettlebell isn’t an equipment I pay much attention to in the gym, but as it turns out, it’s an excellent form of exercising. It can be done by anyone with fitness goals and all you need is to know how to hold your breath to be great at it.

In this episode of Girls Gone Healthy, I speak with Colleen Conlon. She’s a kettlebell specialist who helps women build strength, improve their metabolism, and master kettlebells. Listen in to learn about kettlebell exercising, techniques, and why you should adopt it in your fitness routine.

Key Takeaways:

The different kettlebell techniques- hardstyle swing, kettlebell sport, juggling, and many more.
Why kettlebell is for anyone and everyone who wants to be active and to achieve results.
The importance of knowing how to use your breath and creating tension to feel good with a kettlebell.
How to get started with your goals and find a support system to help you reverse engineer your mindset.

Episode Timeline:

[1:54] Colleen Conlon talks about her struggles with weight and body image and how she found her confidence with kettlebells.
[6:13] The story of how she discovered kettlebells and fell in love with the whole concept.
[8:40] Understanding the different kettlebell techniques and who can do them.
[13:41] Colleen Conlon’s training regimen for the Guinness World Book of Records.
[17:46] Why it is hard to train people to engage their lats muscles.

Quotes:

“Kettlebell is such a great way to get your strength and cardio done without doing any type of jumping.”- Colleen Conlon [12:43]
“If you don’t know how to create tension in your upper body or engage your lats, it can be really hard to stay safe in some exercises.”- Colleen Conlon [20:14]

www.colleenconlon.com

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84. ‘How’ to Stay Committed to Your Goals - Here's What Changing Your Mindset Actually Looks Like May 06, 2021

Have you been struggling to find consistency in your fitness habits or other habits in general? Don’t we all at some point? But, sometimes why we fail is because we don’t ask ourselves the right questions, we don’t establish our end goal at the very beginning of setting them. To achieve your goals, you have to stay committed and to stay committed, you have to ask yourself how.

In this episode of Girls Gone Healthy, I talk about the importance of asking yourself the right questions like ‘how do I do it’ to achieve your goals. Listen in to learn why sometimes having blind faith goes a long way.

Key Takeaways:

The importance of shifting your mentality from ‘should’ to ‘how’ to commit to yourself and build your confidence.

The power of focusing on the ‘how’ to stay sustained through your journey before you see results.
How to stay committed to your habits to overcome second-guessing yourself.

Episode Timeline:

[0:36] Why you should switch from asking yourself ‘what should I do’ to ‘how do I do it’.
[3:19] A perfect example of having blind faith and learning how to do it.

Quotes:

“Confidence comes from doing what you say you’ll do.” [2:20]
“You’re not going to question yourself if you’re already committed to you.” [7:00]

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83. Don’t Be Bored by Your Workout Routine & Other Advice from an Expert Fitness Instructor May 03, 2021

Have you recently been feeling bored and plateauing? Maybe it’s time to switch things a bit and see what else you like. Your fitness practices and routines should be about your physical and mental health, which means they should be things you love doing. Is it time for a new instructor, a new gym, or maybe a new routine? Whatever it is you need to improve your fitness experience, go for it!

In this episode of Girls Gone Healthy, I speak with Aly Raymer, a full-time health and wellness professional specializing in indoor cycling and yoga. Listen in to learn the importance of holistically taking care of yourself with different things other than fitness.

Key Takeaways:

How to be practice yoga to be in the present and take care of your body.

The importance of strength training for your body, especially as you get older.
The importance of having a holistic self-care routine for both your physical and mental health.
Keep trying new things with your fitness when you feel bored or you’re plateauing.

Episode Timeline:

[1:47] Aly talks about her background in sports, fitness, and indoor cycling career.

[4:56] How she became a yoga instructor and combined it with an indoor cycling career.
[7:40] The yoga programs she came up with to do different things from spin.
[11:07] The different things she’s been doing as an instructor and taking care of her personal health.
[13:07] How to have an energetic studio with a motivating vibe.
[14:45] How Aly practices different holistic ways as part of her self-care routine.

[17:01] Aly’s future in doing retreats and training instructors.

Quotes:

“True self-care is about taking care of your mental health and being able to slow down.”- Aly [16:11]
“If you really think it’s something you want to do…try different instructors, try different studios, and keep trying different things.”- Aly [19:40]

Join the community!

Connect with Aly: https://www.instagram.com/alyraymer/

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Facebook Group: https://bit.ly/2PZ2zTC

Don’t forget to subscribe so you never miss an episode and please leave a 5-star review if you enjoyed the show!

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82. Why Are We So Hard on Ourselves? How to Get Rid of the Guilt, Pressure, and Stress and Focus on The Positive Apr 29, 2021

Last chance to order Life After Sport: igg.me/at/lifeaftersport

Do you have moments when you’re religiously keeping up with healthy habits but still feel like you need to do more? Like you’re still not doing enough? Well, I do too! When we do this, we fail to allow ourselves to feel proud of what we’re already doing. Stop being so hard on yourself!

Did you know that one is greater than zero? You have to understand that anything you’re already doing is a step in the right direction. You don’t always have to be doing anything better, just doing anything can be better than doing nothing.

I’ve recently had to remind myself to celebrate whatever I’m doing and the stage I’m at. Things are changing again than how they were during quarantine and you might be feeling the need to be at your best, which shouldn’t be the case. I would advise that instead of looking for the best thing, look for the next thing. Think of something that could get you to the next little step and not the best step.

Quotes:

“Anything that you’re doing is a step in the right direction.” [3:41]
“Instead of looking for the best thing, look for the next thing.” [6:21]

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81. How to Show Up on The Bad Days and Build Better Habits Apr 26, 2021

Are your healthy habits in alignment with what your body needs? Sometimes we want to push our bodies to perform like others without realizing that everyone is uniquely different. It is important to realize that even though they’re multiple health and fitness programs being sold to us, what works for your friend will not necessarily work for you.

PRE-ORDER LIFE AFTER SPORT NOW: igg.me/at/lifeaftersport

In this episode of Girls Gone Healthy, I speak with Marissa Hamon, a life coach, and a former personal trainer. She serves people with tools and knowledge that help them heal, overcome their challenges, and create their Ideal life. Listen in to learn how taking care of your mental health will help you achieve your physical health.

Key Takeaways:

The importance of matching your mental health with your physical health.

The importance of moving your body, taking time to rest, and fueling yourself to stay physically healthy.
How to start small and with what your body can do before moving on to the next thing.
Learn to think of the long-term consequences of your unhealthy habits and take control.
The power of taking simple small steps towards your goals to form even bigger habits.
Understanding what doesn’t work for your body and in the fitness industry in general.

How to transform your mindset into thinking and believing the truth and acceptance of your body.

Episode Timeline:

[1:52] Marissa talks about her background in health and fitness plus shifting to life coaching.
[3:42] How to understand your physiology and giving your body what it needs.
[8:09] How to do your average by starting with what you can do.

[16:02] Why you should stop cheating the system to get the results you want.
[20:06] How to be honest with yourself to know your worth without attaching it to your body.

Quotes:

“Be super honest with what you need and know you can’t cheat the system.”- Marissa [7:19]
“If it’s easy and quick, it’s probably not real or it’s not sustainable.”- Marissa [19:30]

“If you change your body and you don’t change your mind, you can’t build sustainable results.”- Marissa [24:16]

Links Mentioned in the Show:

https://www.marissahamoncoaching.com

https://www.instagram.com/marissa.hamon/

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80. Life Changes and Big Transitions? First Step to Start the Journey Strong Apr 22, 2021

This episode is from chapter 1 of my book Elite to Everyday Athlete, 9 Steps to Getting Off the SIDELINES of Life. Order now to get steps 2-9!

igg.me/at/lifeaftersport

In what way are you transitioning in your life today? Are you a former athlete wanting to transition to an everyday athlete? Or you’re just transitioning your health and fitness journey to a different phase? It is important to slow down between changes to recover and avoid burnout. Take that period as an offseason to enjoy the present moment and your emotions.

In this episode of Girls Gone Healthy, I talk about the importance of slowing down in between life transitions, as detailed in my upcoming book. Listen in to learn the benefits of allowing both your body and mind to recover and prepare you for the next challenge.

Key Takeaways:

The importance of slowing down to reflect as you transition in life.

Focus on your new priorities as you transition without burning down.
Stop feeling so rushed to what is to come and enjoy the present moment and realize your feelings more.
The value of giving yourself a resting period to recover before moving on to other things.

Episode Timeline:

[2:18] How to slow down and reflect instead of jumping on the next big thing.

[5:00] Understanding that your needs and goals are going to change as an athlete.
[6:12] My rushed transitioning story and what I wish I had done differently at that time.
[9:04] How to relax, rest, recover and enjoy the offseason.

Quotes:

‘Priorities change; you need time to reflect.” [4:57]

“We’re so uncomfortable with not knowing what’s coming that we want to speed up the process of transition.” [8:43]
“By slowing down, I would have just enjoyed the present moment more; I would have realized my emotions more.” [8:51]

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79. Changing Your View of Your Body and Confidence After Competition is Over Apr 19, 2021

Have you been struggling to find your identity and purpose after your student-athlete life?

One Week Left, Order a Copy of Life After Sport:

https://www.indiegogo.com/projects/life-after-sport-by-emily-coffman#/

I am a former athlete and I love sharing how leaving sports behind became a huge struggle for me, so I understand what you’re going through. But did you know you’re a whole person beneath that former athlete exterior? Your identity is not defined by sport but by your mindset.

In this episode of Girls Gone Healthy, I speak with Emily McGee Zaslawsky and Taylor Treacy, former athletes and the founders of Virago Project and the Virago Pod. Virago Project is a nonprofit organization with the mission to help female athletes balance sport with life.

Listen in to learn how you can transition your mindset on how you view your body and your value as a person to find your purpose after sport.

Key Takeaways:

The importance of having and normalizing mental health conversations for student-athletes.
How we often lack structure and balance required to survive in life after sport.
How to channel small things that make you happy from athletics to be part of your real life.
How to offer value to different spaces by finding your purpose.
How to change your mindset and start singing your body praises instead of criticizing it.

The importance of leaning into the unstructured to find your identity in life after athletics.

Episode Timeline:

[2:42] Emily McGee Zaslawsky and Taylor Treacy talk about their athletic and mental health issues background.
[6:00] Emily McGee Zaslawsky shares the mental struggles she went through after being a collegiate athlete.
[7:59] Taylor Treacy’s struggles with identity and purpose after college volleyball.

[9:33] They describe how they rediscovered their identity and purpose after sport.
[14:43] The topics they focus on in their organization.
[17:42] Taylor Treacy describes how she learned to appreciate her body with how it looks in the moment.

Quotes:

“I never struggled with body image ever until I heard a teammate compare her body to others.”- Taylor Treacy [21:31]

“Don’t be afraid to lean into this unknown, lean into the unstructured.”- Emily McGee Zaslawsky [22:24]
“The rest of your life is still there and it really can be phenomenal.”- Emily McGee Zaslawsky [22:40]
“Confidence is earned- you’re not going to feel confident immediately when you start this new life.”- Taylor Treacy [24:14]

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78. Is There Such Thing as The Right Workout? How to Tell If Your Workout Is Wrong for You & The 5 Musts for it to be the Right One Apr 15, 2021

Why are you exercising? Do you have an outcome of your working out in mind? I just realized that even though there are many ways you can make you exercising a success, having an outcome in mind will make you even happier. You also have to understand that you have to put in the work and do the right exercises for your goals for you to see that outcome.

GET YOUR BOOK COPY TODAY: https://igg.me/at/lifeaftersport/

In this episode of Girls Gone Healthy, I talk about the MUST dos of sustainable exercising and the importance of an outcome-oriented mindset. Listen in to learn the importance of knowing the outcome you want from your working out routine.

Key Takeaways:

The importance of planning your exercises to make it possible.

Consider fun workouts that make you feel good and are sustainable.
How to make your workouts easy to do and accessible.
Make your workouts time efficient by combining exercises not to waste your time.
The importance of knowing what the outcome of your working out will be to be happy with it.
Understanding that an exercising outcome can be both mental and physical.

Episode Timeline:

[3:28] The four MUST dos of sustainable exercising.
[6:38] Why your workout and exercising must generate the outcome and results that you want.
[9:17] How I shifted to an outcome-oriented mindset to start seeing results.

Quotes:

“If you keep doing a workout you hate, you’re going to find reasons not to do it.” [4:37]
“If you’re not happy with your workout outcome, it’s because you didn’t know what the outcome should be, going to it.” [9:50]

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77. Saving Money and Time with This 3 Step Meal Prep & Meal Plan Process Apr 12, 2021

Have you wanted to try meal prepping but keep putting it off because you think it's difficult and time-consuming? Well, guess what, you’re only thinking like that since you haven’t started yet! For you to live a healthy and successful lifestyle, you have to prioritize simple and streamlined healthy habits like meal prepping.

GET YOUR BOOK COPY TODAY: https://igg.me/at/lifeaftersport/

In this episode of Girls Gone Healthy, I speak with Abbie Stasior, CEO and lead coach at Be About Being Better- a health and life coaching company. She helps very busy and high-achieving people make healthy easy. Listen in to learn the importance of having some practices that help you refocus your energy to less stressful things.

Key Takeaways:

The benefits of putting yourself first without viewing it as selfish, to show up for other people.

How to find a practice that helps get you back to your place of alignment.
The importance of meal prepping before going to the grocery store.
Learn how to do sheet pan cooking and the benefits of it.
How to stop with the all-for-nothing mentality and instead embrace consistency.
The simple habits that you should take towards your health to make a difference in your life.

Episode Timeline:

[1:37] Abbie Stasior’s passion for helping people make living healthy easy.
[2:40] She describes the tools she uses to refocus her energy to less stressful things.
[9:00] How to meal plan before and after your grocery shopping.
[18:53] The importance of streamlining your healthy habits to make other things in your life easier and successful.

Quotes:

“You have to get comfortable with putting yourself first and not seeing that as selfish.”- Abbie Stasior [2:48]
“Before you even go to the grocery store, you need to meal plan.”- Abbie Stasior [11:10]
“We make the healthy things when we’re so busy, bigger than they actually are.”- Abbie Stasior [19:07]

Links mentioned:

https://beaboutbeingbetter.mykajabi.com/

https://www.instagram.com/abbie.stasior/

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76. What Mainstream Advice is Getting Wrong About Holistic Health - The Pivot I Made to Start Seeing Results Apr 08, 2021

What if I told you that going wide with your fitness habits will not give you success? I know that might seem odd, but actually focusing on one thing will get you to the tipping point rather than being all over the place. Doubling down on that one activity be it running or lifting weight is more likely to give you results than adding other things to accompany either.

GET YOUR BOOK COPY TODAY: https://igg.me/at/lifeaftersport/

In this episode of Girls Gone Healthy, I talk about the benefits of going deep with your health and fitness habits rather than going wide. Listen in to learn how to reach success levels with that one activity that you probably don’t think will get you there.

Key Takeaways:

Stop going so wide with your habits and instead focus on one thing that will give you success.

How going deep with one thing allows you to get to the tipping point of your habits.
Improve on the one activity you’re doing and get better at it instead of adding other things.

Episode Timeline:

[2:49] Why you’re not seeing results for going wide with your habits.
[5:44] The importance of going deep with one thing rather than being all over with many things.

[9:27] Why you should double down on the one thing you’re already doing if you feel stuck.

Quotes:

“Success comes from going deep, not by going wide.” [5:34]
“Stop focusing on growing, focus on going deeper.” [5:39]

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75. Self-Love, Self-Trust, and Slowing Down to Create Action Over Emotion Apr 05, 2021

How strong is your intuition? Are you really connected with yourself on a deeper level? We are all born with intuition but then lose it to the outside world which tells us what we should be doing. But did you know you can reconnect with your intuition by quietly listening to what your body and mind need?

In this episode of Girls Gone Healthy, I speak with Kelley Hoag, an alignment coach and the founder of Root to Rise Health. She empowers men and women to become the authentic intuitive leaders of their lives using spiritual alignment and practical habits. Listen in to learn how rebuilding your intuition will lead you to self-love and self-trust.

Key Takeaways:

How we take ourselves out of alignment and weaken our intuition by listening to the outside world.

How to love yourself by first trusting yourself and allowing intuitive guidance.
The power of focusing on what you need and not what you should be doing.
How to experience and observe your emotions to strengthen your intuition and get in touch with your body on a deeper level.
How to start reconnecting with your intuition with small practice like a deep breathe every morning before building it up to meditation.

Episode Timeline:

[1:43] Defining intuition and how we weaken it by second-guessing ourselves.
[6:09] Kelley describes her journey with less self-trust and less self-love and how she shifted that story.
[9:55] Tips on how to slow down and connect with your intuition.

Quotes:

“You really can’t have unconditional self-love without self-trust.”- Kelley [3:47]

“As we get older with conditioning and society, our intuition gets quieted and weakened and we have to as adults, learn and unlearn how to reconnect to it.”- Kelley [2:05]
“By experiencing the emotion, we’re able to observe it to what it really is, and that’s helping to strengthen our intuition.”- Kelley [12:18]

https://www.instagram.com/roottorisehealth/

www.roottorisehealth.com

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PREORDERS CLOSED. Launch Will Open Again in August. Elite to Everyday Athlete - How to Transition to Life After Sport PLUS Your Chance To Have an Inside Look at the Book Publishing Process Apr 02, 2021

LIMITED TIME ONLY:

https://igg.me/at/lifeaftersport/x/26388942#/

Some people just can't contribute, but that doesn't mean they can't help:

Please share my pre-sale campaign on Facebook, Twitter, and LinkedIn with your friends, family and network. Please use #ElitetoEverydayAthlete and tag me (@_EmilyCoffman) so that we can help amplify your efforts.
You can easily share my pre-sale campaign via Indiegogo at the top of the page.
Please share my book with 5 friends, family members, or co-workers who you think would enjoy it via text or direct message on social media.

Thank you so much for of all of your love and support!

Thanks again,

Emily Coffman

GET YOUR COPY HERE:

https://igg.me/at/lifeaftersport/x/26388942#/

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74. How to Transform Your Life in 30 Days Apr 01, 2021

GET YOUR BOOK COPY TODAY: https://igg.me/at/lifeaftersport/

What would happen if you started going after the healthy lifestyle you want today, and not tomorrow? You see, taking small steps towards the lifestyle you envision for yourself will get you there if you just do it rather than telling yourself stories that no longer apply to you.

In this episode of Girls Gone Healthy, I talk about how I took small step towards my healthy lifestyle and how you can too. Listen in to learn how listing down and acting on small things can get you to your desired lifestyle faster.

Key Takeaways:

How to start acting like the person you want to become by doing small changes.

Stop allowing your past stories to hold you back from the lifestyle you want to live.
How to start acting and living your new story by listing small things you want to do but you’re not currently doing.

Episode Timeline:

[1:58] How I started to become the person I wanted to become by choosing healthier meals over what I typically ate.
[7:29] List down small ways you can act living your new story in the next few days.

Quotes:

“You don’t need to like all the vegetables to eat healthier; you don’t need to like every type of workout to go to the gym more.” [6:21]
“If you had a bad experience with it 10 years ago, this might be just a story that you’re telling yourself that’s not true anymore.” [7:12]

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73. The Messy Middle: Finding Food Balance Somewhere Between Dieting and Intuitive Eating Mar 29, 2021

How is your relationship with food? Are you an obsessive dieter or an intuitive eater? Or are you in the messy middle? We often have underlying issues where our control with food comes from, and it is not a matter of switching off your extreme eating habits. It is important to become informed by the science of food before adopting dieting or intuitive eating to understand your body and the impact of either.

In this episode of Girls Gone Healthy, I speak with Devyn Derksen, a former biologist turned health coach and holistic nutritionist. She’s also the host of the Busy Girls Guide to Health podcast and helps people learn their unique diet and respect their bodies.

Listen in to learn the importance of listening and embracing your body as it goes through changes during different stages of your life.

Key Takeaways:

Why it is hard to get out the mentality of dieting.
How to adopt informed eating- eating whatever makes you feel good without extremes.
How we struggle with our relationship with food when going through difficult times.
Consider the effects of dieting or intuitive eating before you start indulging in any of it.
How to work through your eating mentality and where it’s coming from.

Learn how to embrace where your body is at and accept that your body will sometimes go through changes.

Episode Timeline:

[3:32] The messy middle- being between an obsessive dieter and an intuitive eater.
[12:08] How Devyn let go of attaching her self-worth to being thin.
[15:48] How to create a personal lifestyle that works for you.

[9:13] Learn to surrender and listen to your body when going through changes.

Quotes:

“If you’ve been dieting your whole life and you’ve seen food as a thing to be controlled, it’s really hard to reject that.”- Devyn [4:18]
“Before we start to indulge and before we start to go towards a more intuitive place, we need to think how that is going to make you feel.”- Devyn [14:51]
“Even if you’re someone that’s comforted by control, there have to be times in life you give that up.”- Devyn [19:19]

devynskitchen.com

www.instagram.com/devyn.derksen

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72. 4 Things I Wish I Knew (and Accepted) Sooner Mar 25, 2021

It’s my birthday! And I have a few lessons I wish I had learned earlier that I would like you to know. The older you get, the more you realize that health and fitness and life are a journey, not a destination. Chances are that there’s always going to be things about your body or yourself that make you uncomfortable. Or maybe you’re always going to find excuses on why you haven’t accomplished your goals.

In this episode of Girls Gone Healthy, it’s all about confidence, prioritizing, mental health, and going after goals today. Listen in to learn how to show up confidently in your own way and accomplish the goals you set out to.

Key Takeaways:

Why confidence isn’t about how you look but the environment you’re in and the people you surround yourself with.

How to prioritize your health and fitness and what’s important for you by smartly managing your time.
Learn not to put your physical health over your mental health.
Don’t wait for tomorrow to do what you can do today- show up and accomplish your goals.

Episode Timeline:

[1:01] How I gained confidence and still have struggle days depending on my environment.

[5:54] Learn to make time because you’ll never have enough of it to do what you want.
[8:12] How to stop focusing only on your physical exercising while neglecting rest and self-care.
[10:08] How I showed up for myself and started this podcast without waiting for the perfect time.

Quotes:

“Working out can be healthy, but so can be all these other ways of self-care.” [9:16]

“You just have to go for it now; it doesn’t matter what that looks like.” [13:51]
“You just have to show up and do the thing in order to become that person.” [15:24]

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71. Lacking Motivation? Here's What You Need to Seize the Day Mar 22, 2021

Have you been trying to focus on achieving your fitness goals by staying consistent, but you keep falling off-track? That’s maybe because you’re relying on motivation and not discipline. You see, motivation lasts for as long as it does, while discipline stays for as long as you want it to. For you to commit to your goals and execute them, you have to discipline your day and mind.

In this episode of Girls Gone Healthy, I speak with Lashawn Gee, an author, a mindset coach, and a former athlete. She teaches student-athletes and young women how to activate discipline using mindset strategies so they can navigate academics, athletics, and life after sport without overwhelm.

Listen in to learn the benefit of changing your mindset on how you approach your goals with gratitude so that you can achieve them with ease.

Key Takeaways:

The importance of preparing yourself for a life outside of playing sport by activating discipline during that career period.
How to find energy by surrendering and digging deeper into your faith to persevere when things get difficult.
How to tap into discipline to create healthy habits, long-term routines, and reach your life goals.
How to activate your discipline by deciding to commit to your goals, visualizing them, executing the plan, and showing gratitude.
Change your mindset and verbiage to do energetic things because you’re willing and are able to do so.

Episode Timeline:

[2:11] How Lashawn’s personal life, athletic life, and career life experiences inspired her to write her book The Jump That Counts.
[10:23] Learn to reflect on what got you from deeper situations to help you achieve your goals.
[12:30] How to activate your discipline with Lashawn’s carpe diem strategy.
[18:10] How to change your mindset on how you approach and work on your goals.

Quotes:

“You either draw from motivation, which only lasts for as long as you’re motivated; or discipline which is instilled in us that were can tap into every day.”- Lashawn [9:34]
“If you’re grateful for the things that you have now, then as you continue to take action, you’ll even be more grateful for the journey that you’ve taken.”- Lashawn [16:38]
“Always remember to pour into yourself, reflect on your day and week.”- Lashawn [22:37]
“When you fill yourself up that way, you’re able to help and impact others.”- Lashawn [23:34]

http://www.theellegee.com

https://www.instagram.com/theellegee_/

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70. Looking to Speed Up the Process? Here’s How You Can Compound Your Efforts Mar 18, 2021

I know that in a fast-paced world where we almost crave for things to happen instantly, health and fitness can feel sluggish before seeing any real results, right? It feels like it’s taking forever sometimes, but remember good things take time. The best thing you can do for your fitness journey is to let go of quick fixes to fast results, and instead adopt a long-term time investment strategy.

In this episode of Girls Gone Healthy, I talk about investing time in your health and fitness journey like you invest money. Listen in to learn how not to set yourself up for failure by setting unsustainable short-term goals.

Key Takeaways:

Stop putting yourself on a timeline and recognize that health and fitness is a journey.

Think of health and fitness as a long-term investment.
How short-term solutions will lead to burnout and unsustainable results.
Learn to enjoy the journey without rushing to set another goal to fulfill your or other people’s unrealistic expectations.

Episode Timeline:

[1:42] Understanding the slow journey that is health and fitness.

[4:08] How to view investing in your health the same way you view investing with your money- a slow process.
[10:49] How to evaluate what’s next after achieving your goals to stop setting yourself up for failure.

Quotes:

“It takes a while for you to actually see any real change.” [2:20]
“Investing in your health is just like investing in anything else.” [4:09]

“Let yourself enjoy the process, enjoy the journey without some expectations that someone else has on you or that you feel you need to put on yourself.” [13:37]

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69. YES, YOU CAN! Inspiration Story with Diana: The Power of Brain and Body Connection Mar 15, 2021

Diana shares her story of turning to fitness in the hard times and how it’s helped her step out of her comfort zone with her OCD. She has seen the difference fitness has made in her life and the lives of the high school students she teaches. She is the author of the book YES, YOU CAN where she shares her battles with OCD and how she was ultimately able to shift her perspective to view her disorder as a superpower and a blessing rather than a curse.

Her signature phrase: YES, YOU CAN, shouted with enthusiasm in her fitness classes has grown to be a motivational saying that is meant to help others in achieving greatness and unlocking their utmost potential, no matter what barriers their anxiety and OCD may inflict on them.

Diana Katsikaris is a Boston based coach, trainer, author and educator. She is an educator and author whose mission and goal is to teach others the power of the brain and body connection, how exercise can help anxiety, and aims to end the stigmas around mental health/mental illness.

Listen in to hear Diana’s story and how you can use her techniques for your own fitness journey.

Key Takeaways:

Using your physical health to improve your mental health
How to make daily milestones to check in with yourself
How fitness can make you step outside of your comfort zone
Where do you direct your energy

“Fitness became my “me time” and pulled me out of the path I was going down. It ended up being more for my mental health.” - Diana Katsikaris

Connect with Diana: https://dianakatsikaris.godaddysites.com/contact-us

https://www.instagram.com/coachdianak/

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68. How to Re-Organize Your Time & Why Your Time Management Isn’t Working Mar 11, 2021

Did you know that time management is nothing if you don’t prioritize yourself? This is because you’re going to waste your time doing everything else but that. I believe that the power to accomplishing your goals and being happy lies in your hands. You have to change how you approach things in your life and your health and fitness journey.

In this episode of Girls Gone Healthy, I talk about prioritizing yourself and your goals to start seeing results. Listen in to learn how to take control of your life by reorganizing things in your life to put yourself first.

Key Takeaways:

How to prioritize yourself and your goals to start seeing action happen.

Take off your to-do list things that do not contribute to your happiness and your moving forward goals.
Reorganize how you approach things to find time to put yourself first.

Episode Timeline:

[2:10] Why I would tell women in my fitness community to put themselves first.
[5:49] How external circumstances make you feel controlled and eventually start losing your power.

[7:09] Learn to make time to prioritize yourself and things that make you happy.

Quotes:

“When you start prioritizing yourself and your goals, that’s when you’re going to see the action happen.” [4:45]
“Putting yourself first can help you show up better for everyone else.” [9:26]

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67. BLT’s - Your Bites, Licks, and Tastes that Add Up. Beginner’s Guide to Counting Macros Mar 08, 2021

Are you aware of what you’re really eating? How about experimenting with macro tracking instead of dieting? Remember how we always talking about making changes and seeing how it works for us? You can try macro tracking and see how it works for your weight loss or fitness journey.

In this episode of Girls Gone Healthy, I speak with Eve Guzman, an internationally acclaimed nutritionist, fitness business coach, public speaker, and PEOPLE Magazine 'Half Their Size' ambassador. She inspires women globally on how to create sustainable healthy lifestyle changes to become their best selves with macro flexible nutrition.

Listen in to understand macro tracking and its benefits in your weight loss and fitness lifestyle.

Key Takeaways:

The importance of tracking your daily macro intake using the 80/20 rule.
How to make the macro tracking method a lifestyle and not just working hardcore to hit goals.
The importance of tracking your bites, licks, and tastes to succeed in macro tracking.
The benefits of getting two or more major meals to prevent snacking while still staying within your macros.
How to balance adjusting your macros and changing calories.

Why the art of macro tracking is the hardest part of the program.

Episode Timeline:

[1:41] Eve describes how her journey to losing half her size began and what inspired her.
[4:04] How she found the macro diet and decided to try.
[6:41] How she approaches macros intake by switching it to be less restrictive.

[10:31] She explains why she started her macro certification program.
[14:51] Understanding snacking and macro adjustments.
[18:00] Eve explains how to approach macro tracking to get through the first week.

Quotes:

“When people are having a little bit of something every day then they were less likely to binge.”- Eve [8:22]

“I don’t feel like dieting anymore, but I track macros whether it’s in MyFitnessPal or intuitively, and chocolate every day is non-negotiable.”- Eve [9:09]
“The biggest thing that we see with the people that are snacking is that they may be lacking protein.”- Eve [15:08]

Links:

https://www.gtransformationacademy.com/

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66. 3 Tips on How You Can Drink Alcohol and Still See Results Mar 04, 2021

Are you really moderately drinking alcohol? If your answer is yes, are you tracking it, seriously applying the 80/20 rule? There are high chances that you’re NOT balancing your alcohol as much as you think you are. It is important to know that alcohol is not evil, and you can absolutely take it and still be healthy.

In this episode of Girls Gone Healthy, it’s all about alcohol and how you can lead a healthy lifestyle while drinking it. Listen in to learn how drinking in moderation can give you fun and freedom, contrary to many beliefs.

Key Takeaways:

The importance of intentionally making an effort to track your 80/20 rule with alcohol.

How to set boundaries to limit your drinking habits in all situations and settings.
How drinking in moderation gives you more fun and freedom.
Understanding that drinking alcohol doesn’t bring you any closer to any of your goals.
Get curious about things that can give you happy feelings as alcohol that is not alcohol.

Episode Timeline:

[2:29] Why you should track your 80/20 rule with alcohol to level up.
[7:53] How to make an effort and balance your alcohol intake by setting boundaries.
[13:59] When to know when to stop taking alcohol altogether.

Quotes:

“Setting a boundary is being more intentional with your actions and decisions even before they come up.” [8:20]

“What I’ve noticed is that every time that I start to pick up the drinking again is it doesn’t do anything for you.” [17:00]
“Be curious about what it could feel like without depending on drinking, what could it feel like if you did remove it from your life.” [20:11]

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65. Sober Curious in Your 20’s - Quitting Alcohol to Make Yourself Happier Mar 01, 2021

Have you been seriously thinking of moderating your alcohol intake or quitting altogether? Being sober curious is actually a good thing because it shows that you’re thinking of both your physical and mental health. Because let’s be honest, most of us hide a lot of things by drinking so we can avoid facing them.

In this episode of Girls Gone Healthy, I have my friend Hayley who has just celebrated her first year of being sober. She’s a cycling instructor and shares online her fitness and spirituality journey to help others. Today she shares her personal journey with alcohol and how it contributed to her unhealthy habits.

Listen in to learn how your physical health and mental perspective will change when you quit drinking, changing your life in the long run.

Key Takeaways:

How to find a sober community that resonates with your reason for quitting alcohol.
How quitting drinking changes your inner perspective and how you view yourself.
Surround yourself with the right friendships for support when you decide to go sober.
Make your reason for being sober a personal one without pressure while taking baby steps.
The value of joining the sober community online to support you on your journey.

Episode Timeline:

[2:08] Hayley narrates the events that led to her quitting alcohol.
[6:34] How being sober has improved Hayley’s life, especially her fitness goals.
[10:06] Why you shouldn’t worry about relationships when you quit drinking because the right ones will stay.
[15:03] Why you should consider if moderate drinking is where to start.

[18:31] Hayley advises that you think of your ‘why’ if you’re sober curious.

Quotes:

“If you have the right people around you, they’ll support your decision.”- Haley [11:48]
“A lot of it is a mental barrier, and a lot of it is in your mind because it’s really not as bad as it seems.”- Hayley [13:46]
“Over time your why might change, but trust your process.”- Hayley [19:40]

Connect with Hayley:

Instagram: https://www.instagram.com/imhayleynoelle/

YouTube: https://www.youtube.com/hayleynoelle

Website: https://www.thephilosophyoffitness.com

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64. Feel Guilty for Wanting to Be Healthy? How to Leave the Judgement Behind Feb 25, 2021

Have you ever felt shame and guilt for wanting to be healthier? This is not something that people talk about often, but it is within us. Many factors can contribute to your feeling that, especially in today’s very opinionated world. I myself have recently been feeling guilty and ashamed of my fitness journey because of influence, even though to be honest, I had no reason to.

In this episode of Girls Gone Healthy, I talk about the shame and guilt that we sometimes experience for being health conscious. Listen in to learn the importance of having and following your intentions not to be swept under the wave of shame and guilt.

Key Takeaways:

Why you shouldn’t allow other people to have a say in your health and fitness choices because that’s your business, not theirs.

How comparing yourself, especially on social media can lead to guilt and shame about your journey.
How some people who’ve found food freedom shame those doing things differently from intuitive eating.
The importance of following plans that work for your body rather than what you’re told- eating with intention.
Keep in mind that it’s normal to feel guilty and it’s your opinion that matters most.

Episode Timeline:

[3:22] Understanding where the guilt of being healthier comes from.
[5:30] Comparing your health and fitness journey with a promotion at work.
[8:45] Why I started feeling guilty with my fitness story after joining TikTok.
[14:01] Why you shouldn’t allow yourself to be shamed for choosing to diet over intuitive eating.

Quotes:

“I just want to be a little bit more intentional with my choices for my body so I can show up better in other areas of my life.” [8:21]
“If dieting didn’t exist, intuitive eating would just be called eating.” [16:12]
“You have yourself, you have your intentions, and what you want to do is up to you.” [18:19]

Links:

Instagram: https://bit.ly/3f5fGxs

Facebook Group: https://bit.ly/2PZ2zTC

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63. Why You’re Letting Excuses Get in the Way and What They’re Costing You Feb 22, 2021

What excuses are holding you from achieving your desired goals? Is it inauthentic with your journey? It is so easy to get caught in what others are saying about fitness. But did you know you are more likely to achieve your goals by being authentic and doing whatever feels good to you?

In this episode of Girls Gone Healthy, I speak with Aura Martinez, a self-discovery and empowerment coach who helps others discover themselves powerfully so they can live life to the max. She has a background in nutrition and wellness and is the author of the book ‘Creating a Lifetime of Wellness’.

Aura herself struggled with a bad relationship with food and weight issues and had to work on her inner self to truly be healthy and achieve her goals. Listen in to learn the power of working on your inner self to heal both your internal and external self.

Key Takeaways:

How curiosity and understanding of your triggers and weakness can change many areas of your life.
Change the relationship you have with food and your body to change your relationship with yourself.
The importance of working on your inner journey to reach your desired goals.
Understanding that your first home is your body and you should prioritize taking care of it.
How to release the excess baggage by removing all things that are weighing you down.

The importance of having the help and support of a professional with your journey.
Why you should start your self-discovery journey by understanding what your needs are in every area of your life.
The power of a burning desire in eliminating all the excuses in your journey.
Find a way around your excuses to achieve your goals.

Episode Timeline:

[1:34] Aura explains how she transitioned from a wellness and life coach to a self-discovery and empowerment coach.
[4:01] The emotional and mental factors that contribute to an unhealthy relationship with food.
[5:01] All the things that Aura learned about herself after her self-discovery journey.
[7:03] How Aura takes people through their inner journey.
[10:57] Aura explains what she means by ‘releasing the excess baggage’.

[13:16] Understanding the process of self-discovery.
[17:38] Why you should start with a burning desire to achieve your goals.
[24:27] She advises that you enjoy your weight loss journey for greater benefits.

Quotes:

“The relationship that you have with your food and body is a reflection of the relationship that you’re having with yourself.”- Aura [3:36]

“It requires persistence to keep doing what you’re doing even when you plateau.”- Aura [5:20]
“The inner journey is important in order for us to get to whatever goal we want.”- Aura [7:59]
“You’re the start to everything in your life- everything starts and ends with you.”- Aura [17:04]

Links:

www.auraemartinez.com

https://www.instagram.com/auraelenamartinez/

Instagram: https://bit.ly/3f5fGxs

Facebook Group: https://bit.ly/2PZ2zTC

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62. Changing Your Goals: How I Went from Elite Athlete to Overweight to Finding Fitness Feb 18, 2021

A health and fitness journey is about transitioning to what feels right to you today like we talk about all the time in this show. Whatever looks amazing today may change for you tomorrow or in a few months. I have made quite a few transitions myself since my athletic days, and to be honest, I’m still evolving. So, how have you transitioned?

In this episode of Girls Gone Healthy, I talk about my health and fitness journey from a Division 1 Athlete to now, and the transitions I’ve made. Listen in to learn about my latest transition, which is a contrast to group fitness and does have a goal

Key Takeaways:

How the extremes of athletics can lead to a skewed perception of how health and fitness looks like.

Why you need to spike your passion for working out, especially if you used to be an athlete.
Understanding why you don’t need to have a goal when going through transitions in your fitness journey.
The difference between group fitness and training alone at the gym.
Learning to fall in love with a different workout activity; and taking small steps towards a certain goal.

Episode Timeline:

[3:03] What it was like to be a coxswain for a division 1 rowing team for 7 years.
[4:44] The lifestyle I chose after retiring from athletics after college, plus how I went back to working out.
[10:14] Events that led me to join group fitness and how that has been going so far.
[15:20] Why I decided to sign up for a ‘standard gym’ for strength training.
[20:57] The mental challenge that being in the gym alone has turned out to be, compared to group fitness.

Quotes:

“You need something to spark that fire to spark that passion alike.” [13:51]
“As you’re going through transitions, you don’t need to jump into something that doesn’t feel right or feel like you need to have a goal or not.” [19:05]
“Before I could shut out my thoughts, and now I’m living with them, and pushing myself through them.” [24:13]

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61. Transform Your Choices into Habits Feb 15, 2021

So, you managed a 10-minute walk earlier today? Excellent! Remember that success only comes when you decide to meet yourself where you are and by staying consistent. You have to learn how to show up for yourself by transforming your choices into habits. How about instead of setting goals when motivated, you create intentional systems that will help you keep going when you don’t feel like it?

In this episode of Girls Gone Healthy, I speak with Kathleen Trotter, a fitness expert, author of Finding Your Fit and Your Future Fittest Self, life coach, and an overall health enthusiast. She explains the importance of making healthier life choices from a place of grace and compassion instead of shame and hate.

Listen in to learn the value of starting where you are and with what you can accomplish to make your fitness journey more realistic.

Key Takeaways:

Stop shaming yourself and find whatever activity you enjoy to start there.
Understanding that your fitness will change in every season of your life, and it’s about meeting yourself where you are and staying consistent.
Learning to create a habit of moving before you can tweak it without making unrealistic expectations.
How to teach your brain how to show up for yourself by setting doable goals.
How to create habits by intentionally forming systems that nudge you towards those habits.

Learn to hold yourself accountable with compassion and grace.

Episode Timeline:

[3:17] Kathleen explains how her mom inspired her to start her health and fitness journey and write her first book Finding your Fit.
[11:09] How to choose a fitness activity that works for your body and mental wellbeing.
[20:19] The process of making your choices into habits by setting systems for the less motivated future you.

[28:59] The importance of empowering yourself and not shaming yourself when you don’t accomplish your goals.

Quotes:

“We anticipate that things are going to be so much harder than they’re going to be and we make them bigger than they are.”- Kathleen [5:49]
“You got to make a win small enough that you can actually do it.”- Kathleen [9:24]
“You got to standardize the habit before you can optimize it.”- Kathleen [10:24]

“You have to create systems that save your future less motivated, tired, angry self for when you don’t want to do your goals.”- Kathleen [21:13]
“You have to architect the life you want and you have to decide how you’re going to live it.”- Kathleen [26:09]
“Just because you’re not paying attention to your health doesn’t mean your health is not happening.”- Kathleen [26:56]

Links Mentioned:

https://www.kathleentrotter.com/

https://www.instagram.com/fitbykathleent/

Work with me: http://emilycoffman.org/beyondthehype/

Instagram: https://bit.ly/3f5fGxs

Facebook Group: https://bit.ly/2PZ2zTC

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60. Help! My Relationship is Making Me Gain Weight – Balancing Personal Relationships and Individual Goals Feb 11, 2021

How has your relationship changed your health and fitness habits? Relationships are different but we all change in one way or the other. Some people motivate each other by setting working out and eating schedules that allow them to enjoy each other’s company and still live healthily. Are you one of those people? If not, you should be thinking about how to improve your health and fitness habits for the better, even when in a relationship.

In this episode of Girls Gone Healthy, I have my boyfriend Matt over to speak on how our relationship has affected both of our health and fitness journeys. Matt is a former hockey player turned golfer and snowboarder.

Listen in to learn the importance of being each other’s motivators in a relationship.

Key Takeaways:

How a relationship can either make or break your working out and eating habits.
The different stages of a relationship and how they each affect our eating habits.
The importance of having one of you be the motivator when the other is demotivated.
Learning how to balance your health and fitness habits when in a relationship.
How to find motivation in yourself and not allow being in a relationship to slow you down.

Episode Timeline:

[2:35] Matt explains how our relationship motivated him to work out and also changed his eating habits.
[8:24] Matt explains his reaction and experience attending my fitness classes from rowing to spinning classes.
[16:32] Why you don’t always have to sweat for it to count as a workout.
[18:29] How I learned to break the unhealthy cycle that occurred when I was with Matt.

[23:50] How I and Matt learned to find our individual motivation to stay on the fitness path.

Quotes:

“When you’re in a relationship or you’re dating, it might be harder to fit in more time to exercise by yourself.”- Emily [16:01]
“Find your motivation whether that’s your partner, or if it’s just something you want to get into.”- Matt [26:11]

Links Mentioned in The Show:

Don’t forget to subscribe so you never miss an episode and please leave a 5-star review if you enjoyed the show!

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59. How to Lose Weight as You Eat Your Donuts - Taking the Confusion Out of Nutrition and Weight Loss Feb 08, 2021

What if I told you today that you can eat whatever you want and still get to lose weight? But that’s impossible you say…I understand that after years and years of jumping from one diet to the next, it can be hard to believe that you can eat carbs and lose weight. But you see, it’s all about healing your relationship with food and shifting your mindset. Are you ready?

In this episode of Girls Gone Healthy, I speak with Rachel Freiman, an international coach, and a bestselling author. She teaches women how to lose weight while they’re still eating donuts.

Rachel believes that it is the small baby steps that make the difference when committed to and without expecting perfection. Listen in to learn how to shift your mindset today and start showing up for yourself to make the change you need.

Key Takeaways:

Understanding why nutrition should be taught as a skill that can be built on.
Why your failure in healthy habits isn’t your fault but what you have been conditioned to.
How to heal your relationship with food and trickle it down to your kids.
Make the mind shift and the baby steps with your health and fitness instead of going all in at once.
How to shift your mind with your health and fitness without expecting perfection.

Stop thinking that taking care of yourself is selfish and start showing up for yourself.

Episode Timeline:

[2:03] Rachel narrates how Mind Strong became the name of her business.
[6:32] How Rachel transitioned from the teaching world to the fitness world.
[9:25] She talks about her book ‘Becoming Mind Strong’ which is 70% mindset and 30% fitness.

[15:05] Understanding macro tracking and how it gives you the freedom to eat whatever you want while staying healthy.
[19:52] Rachael explains how you can commit to continuing with your healthy habits even when you mess up.
[24:43] Learn to put in the work, show up for yourself, and start inspiring others.

Quotes:

“Anytime you tell yourself you cannot do something; you are setting yourself up for failure.”- Rachel [11:09]

“The idea with macro tracking is one we want to make healthier choices the majority of the time, while still allowing for those fun foods.”- Rachel [18:59]
“When you’re taking care of yourself first, that is literally the least selfish thing you can do.”- Rachel [26:20]

Links Mentioned in Show:

Connect with Rachel Freiman: https://www.mindstrongfitnesscoaching.com/

Work with me: http://emilycoffman.org/beyondthehype/

Instagram: https://bit.ly/3f5fGxs

Facebook Group: https://bit.ly/2PZ2zTC

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58. This ONE Thing Will Make You Happier Today! Feb 04, 2021

Don't put off until tomorrow what you can do today! I know you don’t like those small tasks that barely add any excitement to your life, neither do I. But it doesn’t make it better to keep pushing them off for tomorrow because more often tomorrow never comes. Always keep in mind that it is the accomplished small goals that add up to the bigger ones.

In this episode of Girls Gone Healthy, I talk about how you can make yourself happier today without waiting for tomorrow. Listen in to learn the impact of accomplishing small goals on your mental wellbeing.

Key Takeaways:

How pushing things down the to-do list that never get done only sucks your energy.

Think of the small things you always get stuck with that you can do today and accomplish.
Reduce your stress and anxiety by not waiting for tomorrow to work on small goals.
It is important to understand that it is the accomplished small goals that add up to the bigger goals.

Episode Timeline:

[3:14] Ask yourself what you can do today that you normally don’t, so you don’t have to do it tomorrow.

[6:14] How working on your goals today will excite you and reduce your stress levels.

Quotes:

“Do one thing today that tomorrow’s you will thank you for.” [1:43]
“Fitting just one more thing today will help with the overwhelm of tomorrow.” [8:05]
“You’re taking that stress off of tomorrow, you’re taking that anxiety off of tomorrow, and you’re showing up for yourself at the moment.” [10:10]

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57. Dating Vs. Dieting: How Your Dieting Patterns Are Impacting Your Dating Life Feb 01, 2021

Have you ever taken a moment to think of the similarities between dating and dieting? Maybe you should look at your own dating or dieting patterns because there’s a possibility that your dating history is as bad as your dieting history and vice versa. We often continue making excuses with bad diets and relationships, not necessarily for ourselves, but for the outside world. But for you to heal your bad nutritional habits, you need to stop looking at others, and instead pay attention to your body from the inside out. Find your food freedom and be liberated!

In this episode of Girls Gone Healthy, I speak with Toni, a registered dietitian, the owner of Diet Tips with Toni, and recently gave a TED talk called Once Upon A Diet. She helps heal people’s relationships with food, gain self-confidence, and find balance in their eating habits.

Toni struggled for many years with bad eating habits and body image until she found value in good nutrition and gained confidence. Listen in to learn the close similarities between dating and dieting and how healing one can lead to healing the other.

Key Takeaways:

The difference that simple healthy eating and exercising can make for your confidence.
Learning how to balance taking care of yourself and being happy with where your body gets when you start living healthily.
Stop trying to please society by striving to look a certain way.
The similarities between relationships and dieting and why both should be about elevating your happiness.
How to change or stop pushing for different results by repeating the same thing over and over again.

Understanding that healthy looks different on everyone and not to compare your journey with others.
The importance of surrounding yourself with healthy people with the same goals as you or walking the same path as you.

Episode Timeline:

[2:14] Toni narrates her bad relationship with food and a negative body image growing up.
[12:50] She explains the similarities between dating and dieting for their restrictive and compromising nature.

[18:57] Why a nutritional plan should be about elevating what you love, with the same applying to relationships.
[20:49] How ending a toxic relationship helped Toni move forward even with her food habits.
[26:26] Tips on how to stop the dieting cycle whether with an eating disorder or with a disordered eating pattern.
[32:32] She advises on the importance of surrounding yourself with healthy people to succeed in your journey.

Quotes:

“You shouldn’t feel in a relationship or on a diet that you can’t do the things you used to love and enjoy.”- Toni [17:32]

“At the core, everybody wants love and attention and to be accepted.”- Toni [25:55]

“Your health is not just your physical health, it’s a combination of your physical and mental health.”- Toni [32:07]

“Anybody who is actively trying to work on themselves to make themselves better is going to be really successful in this world.”- Toni [32:37]

Connect with Toni:

https://tipswithtoni.com

https://youtu.be/pJreg5-oOuw

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WORK WITH ME: http://emilycoffman.org/beyondthehype/

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56. How to Talk Yourself Out of Bad Decisions - Quit Bad Habits and Break Free From Addictive Behavior Jan 28, 2021

Don’t we all wish we could resist unhealthy urges that seem to come out of nowhere? The ones that end up becoming bad decisions stopping us from reaching our goals sooner? What if I told you there’s a way you can talk yourself out of those unhealthy urges? Surf the urge is a technique that will help you ride out the urge like a wave. YES, a wave!

In this episode of Girls Gone Healthy, I talk about the surf the urge technique and how it will help you get rid of your need to satisfy unhealthy urges. Listen in to learn the importance of consistency in riding out your wave of urges.

Key Takeaways:

Bring awareness to the urges you’re having and sit on it for a bit.

How to get stronger by repeatedly building resistance against your bad habits and urges.
Try the ‘put something into a jar’ technique to signify the completion of your urge without acting on it.

Episode Timeline:

[1:50] How to think of your urges as waves that you allow to build up and then calm down.
[4:07] The breathing technique that will help you ride out your wave of urges without acting on them.

[6:42] How I adopted the breathing technique to get rid of a bad habit I had developed.

Quotes:

“Research shows that urges don’t typically last for more than 20-30 minutes, especially if they’re not acted on.” [2:44]
“The thing with these urges and trying to break a bad habit, it’s whatever you repeat gets stronger.” [6:18]
“It’s not easy every time, but it gets easier every time.” [9:14]

Don’t forget to subscribe so you never miss an episode and please leave a 5-star review if you enjoyed the show!

WORK WITH ME: http://emilycoffman.org/beyondthehype/

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55. Unhappy in the Bedroom? Food Freedom Could Be Your Answer Jan 25, 2021

Are you truly enjoying sexual and life pleasures just the way you are without judgment? I know the journey to loving and accepting your body isn’t easy, but unless you acknowledge your underlying body issues, you won’t enjoy yourself either. You have to create a connection with your body no matter what size or shape you are in to find pleasure with it.

In this episode of Girls Gone Healthy, I speak with Ekaterina Timofeeva, a food freedom and pleasure coach who helps women heal food and body obsession and express their sexuality. She struggled with a dieting obsession for many years before finding the right resources and support to form healthy eating habits.

Listen in to learn the importance of creating trust with your body to find intimate sexual pleasure.

Key Takeaways:

The importance of finding support and accountability to help you get through your unhealthy eating habits.
How educating yourself with the right resources and tools can help you get to your health goals faster.
How to experience sexual and life pleasure by getting in tune with your body after transforming one area of your life.
Learning to let go of the negative self-image you have for yourself to create trust with your body.
How to accept your reality and then work towards bettering yourself.

Physical and mental practices to help you become aware of your body and develop a connection with it.

Episode Timeline:

[1:48] Ekaterina narrates her journey with unhealthy eating habits and the negative effects she experienced with bikini competitions.
[5:03] How she got through her bad eating habits with the help of a therapist and taking responsibility.
[7:57] How she became a pleasure coach, teaching women to enjoy both sexual and life pleasures.

[12:53] Why you should learn to accept and love your body before making improvements.
[19:08] Simple steps that will help you change and stick to healthy eating habits.

Quotes:

“Once you fix one area of your life, the other ones improve.”- Ekaterina [8:07]
“Without acceptance you cannot move forward in anything in life- you have to accept the situation you’re in and then work on bettering.”-Ekaterina [14:21]

“Simple things are actually the ones that work if you keep on doing them consistently.”- Ekaterina [22:17]

Connect with Ekaterina

https://www.instagram.com/ekaterina.timofeeva_/ https://www.facebook.com/ekaterina.timofeeva.104

Don’t forget to subscribe so you never miss an episode and please leave a 5-star review if you enjoyed the show!

WORK WITH ME: http://emilycoffman.org/beyondthehype/

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54. Is the SCALE an indicator of SUCCESS? Jan 21, 2021

I know the goal of all of our fitness efforts is to see results, right? And because of this, we often get emotionally tied to the outcome goals rather than falling in love with the process. The scale, for example, is a tool to use in your fitness journey, but those numbers failing to produce what you want can lead you to sabotage your fitness plan altogether.

In this episode of Girls Gone Healthy, I talk about how to replace outcome goals with progress goals to lose or gain weight healthily. Listen in to learn how the scale can be used as a tool and not a determiner of your fitness progress.

Key Takeaways:

Start looking at progress goals- what you can do to lose weight in a healthier and approachable way.

How the scale provokes emotions that can lead to the sabotage of your whole weight loss plan.
The benefits of progress goals over outcome-oriented goals.
Understanding that the scale staying steady at the beginning of your fitness journey, means progress and not a setback.

Episode Timeline:

[1:50] How to track the activities that will give you the results you want.

[6:13] Why the weighing scale doesn’t add anything to your health.
[7:47] Learn to focus on your progress goals and not worry about the scale being steady during the initial stages.

Quotes:

“Start setting progress goals, starting looking at what actions you’re going to do lead you there.” [3:02]
“In the beginning, it’s going to be progress and a win to see the scale stay steady.” [8:02]
“The main thing is focusing on the efforts that get you to the result.” [10:01]

Answering your most common question "How do I measure success if the scale always fluctuates?" Learn what you should be tracking to see results, how to use the scale as a reliable tool, and a word of encouragement that you're actually closer than you may think.

Don’t forget to subscribe so you never miss an episode and please leave a 5 star review if you enjoyed the show!

WORK WITH ME: http://emilycoffman.org/beyondthehype/

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53. Motivation Made Easy. Maintain Motivation, Have More Energy, and Get RESULTS in Your Fitness! Jan 18, 2021

Beyond The Hype Bootcamp

http://emilycoffman.org/beyondthehype/

Limited Time $50 OFF: LAUNCHPARTY

I’m sure you’re still looking for ways to implement your yearly fitness goals, right? And for you to accomplish these goals, you need motivation and energy. So, how are your habits boosting or sucking off your energy? Because your energy dictates your motivation, which is, maintained by taking action!

This is an episode of Girls Gone Healthy you don’t want to miss. I talk about maintaining motivation by changing your habits and how the Beyond the Hype Program will help you do just that. Listen in to learn how six weeks can change your fitness journey, plus a Limited Offer you don’t want to miss!

Key Takeaways:

How motivation can be increased by taking action towards exercising and eating healthy.

The energy, action, and motivation cycle that will keep you fit.
How the food that we eat, the rest that we get, and the activities we do can create or suck our energy.
How your habits can boost your energy or hold you back.
Learn to protect your peace, inventory your influences, limit your time, and be aware of your social media addiction.

Episode Timeline:

[1:53] How I became unmotivated after losing my passion and drive for athletics.
[3:46] How taking action motivates you, which later powers you to energy.
[7:55] Understanding the good and the bad habits that either boost or kill your energy.
[9:15] The PITA process- learn to limit your time on social media.
[15:02] Learn how Beyond the Hype Program will help you maintain your fitness motivation.

Quotes:

“What actually inspires you to become motivated is when you’re doing something.” [4:16]
“Energy is what leads to action, which is what leads to motivation.” [9:07]

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52. Fitness Progress You’re Forgetting to Measure Jan 14, 2021

Join for Motivation MADE EASY Masterclass: https://bit.ly/2PZ2zTC

Have you really ever reflected on all the gains that fitness has added to your life? Those little things like showing up for your routine every morning or when you push yourself for ten more seconds past your breaking point. I gained confidence after pushing myself to show up in uncomfortable group fitness classes. It could be anything, but as long as you’re growing, it’s a gain!

In this episode of Girls Gone Healthy, I talk about the fitness gains that I started reflecting on in January 2020 when I attended a fitness networking event. Listen in to learn the importance of surrounding yourself with a community of high achievers because you become one.

Key Takeaways:

How surrounding yourself with motivated people looking to level up their life can inspire you to be better.

How showing up for yourself in little things helps build your confidence.
Adopting the model of improving even in the tiniest ways to build the rest of your life.
How finding the right fitness routine gives you an environment to thrive in.

Episode Timeline:

[3:22] Why you become the people you surround yourself with.

[7:04] The importance of pushing yourself to do hard things to keep getting better.
[9:18] The fitness gains that would otherwise be absent if not for a befitting workout program.

Quotes:

“You’re definitely a byproduct of everyone that you spend your time with.” [5:49]
“When you think of what fitness is bringing into your life, it’s bringing a lot more than you even reflect on.” [9:20]

Don’t forget to subscribe so you never miss an episode!

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51. Friends Can MAKE or BREAK Your Health Goals, How to Use Each Other as Support and Ignore the Peer Pressure Jan 11, 2021

Do you have supportive friends and family that help you in your health journey? How clear and specific are you with your wellness intentions? Even though support is very important for your wellness journey, you have to understand that sometimes it is important not to make it a big deal. This is because some people’s reaction, which is about them can bring you negative energy.

In this episode of Girls Gone Healthy, I speak with Jenn Trepeck, an optimal health coach, podcaster, and business consultant. She’s the founder of Better Life Now and hosts the Salad with a Side of Fries Podcast. She shares her story having experienced all sides of the spectrum which are skinny, dieting, and leading a healthy lifestyle.

Listen in to learn the importance of forming relationships with people who support you positively in your weight loss journey.

Key Takeaways:

How consistency in balancing your blood sugar levels allows your body to release the fat stores it’s been holding on to.
Stop losing muscle and instead eat in a sustainable way that allows you to lose fat.
The importance of having relationships with people who help you celebrate your health and fitness milestones without judgment.
Learning to make your health decisions not a big deal unless that’s your intention.
How not to thrust your own stuff to others as their wellness ally.

How to be specific with your family to make it easy for them to show up and help you with what you need.

Episode Timeline:

[3:21] Jenn Trepeck explains how she went from skinny to a dieter to finding the perfect nutritional program that she’s been dedicated to for years.
[6:57] She explains the four pillars of the fat loss nutritional program that worked for her.
[11:29] How to be discerning of the relationships you keep and share your weight loss path with.

[20:00] How to be a positively supportive friend to those in their weight loss journey.

Quotes:

“Be supportive of the effort, the energy, the commitment, and indifferent to the details.”- Jenn Trepeck [21:40]
“Be specific and it’s easy for them to show up and help you get what you need.”- Jenn Trepeck [25:35]
“The more we focus on what we can do, the better we’re all going to be; mentally, physically, and emotionally.”- Jenn Trepeck [26:02]

Connect with Jenn:

www.betterlifenowllc.com

www.saladwithasideoffriespodcast.com

Join to access the free webinar: https://bit.ly/2PZ2zTC

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50. The Advice I Wish I Knew When Starting a Big Health Goal Jan 07, 2021

Join to access the free webinar: https://bit.ly/2PZ2zTC

Making new health and fitness changes is hard just like that fad diet you keep failing at! But it all gets easier as time goes by and those changes turn into habits. The truth is that nothing is sustainable forever and a lifestyle you adopt today might change tomorrow, and it’s perfectly all right to keep experimenting.

In this episode of Girls Gone Healthy, I talk about the misleading messaging in the fitness community that a lifestyle you can’t do for the rest of your life is unsustainable. Listen in to learn the importance of choosing a health and fitness lifestyle that you enjoy and not necessarily what is sustainable.

Key Takeaways:

Understanding why starting a new lifestyle doesn’t seem sustainable in its initial stages.

Normalize trying different health and fitness things at different stages of your life.
Stop trying to figure it out and just make it a trial and error until you find what works for you.
Look for what you enjoy now because nothing is sustainable forever.

Episode Timeline:

[4:42] Why it is normal to experience hardship as a beginner, and it’s shouldn’t be an excuse for you to go back to ‘easier’ ways.

[7:11] How things are hard at the beginning but turn easier as they become your habits.

Quotes:

“There’s so much trial and error in this, just like there’s trial and error in life.” [6:05]
“Anything is hard when it’s new and different, but then it grows to be part of your lifestyle.” [7:57]

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49. Feel More Energized Some Days Over Others? Here’s Why and How to Plan for It Jan 04, 2021

Come join our Girls Gone Healthy community: https://bit.ly/2PZ2zTC

Ever wonder why some days you wake up feeling super energized and others you just feel drained for no reason at all? Did you know that hormonal health goes beyond your reproductive health? It impacts your overall body wellness making it crucial to have a hormonal balanced body. The way you move, nourish, and honor your body highly determines how healthy your hormones are throughout your menstrual cycle.

In this episode of Girls Gone Healthy, I speak with Brandy Oswald, a certified fertility awareness instructor, women’s healing arts coach, yoga instructor, and the Founder of Sauvage Wellness. She helps women connect to their natural cycles and heal their hormonal struggles. She shares her personal struggles with hormonal imbalance that she healed naturally, and that set her on the path she’s on now.

Listen in to learn the importance of tracking your cycle to better understand your body and what it needs to stay healthy.

Key Takeaways:

Understanding why hormonal health refers to whole-body health and wellness, not just reproductive health.
The importance of moving your body in a mindful way to avoid inflicting hormonal imbalance.
Learning to nourish your body before and after exercising, and honoring your body to avoid hormonal imbalance.
How cycle syncing helps you understand your body better and choose activities that your body needs and can perform at a time.
The benefits of cycle tracking in giving you information about the health of your hormones and body altogether.

Episode Timeline:

[0:55] Hormonal health explained.
[2:16] Brandy Oswald narrates her journey with hormonal imbalance which she uses to serve others experiencing the same.
[7:56] Signs to look out for hormonal imbalance caused by excessive exercising.
[13:20] Brandy Oswald explains cycle syncing which is working out in the rhythm of your menstrual cycle.

Quotes:

“It’s really important to listen to our bodies so, get rid of that no pain no gain mindset.”- Brandy Oswald [11:14]
“Sometimes is just about being more present with what our bodies need.”- Brandy Oswald [18:44]
“Keeping track of what you’re experiencing gives you access to so much information about the health of your hormones and your body.”- Brandy Oswald [20:00]

To help you get started using these powerful cycle tracking tools, here’s a copy of Brandy’s free Cycle Tracking Starter Guide: www.sauvagewellness.com/cycle-tracking-starter-guide

Instagram: www.instagram.com/sauvagewellness

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48. Before Making Your New Years Goals Ask Yourself This One Question (The Key To Actually Achieving Your 2021 Goal!) Dec 28, 2020

It’s that time of the year again when you want to create new goals in the hopes of becoming a better you, right? Does that mean you’re going to ditch what you’ve already been doing so far because, well, it was an unprecedented year after all? But how about thinking of goals that make you feel most energized and fulfilled instead of following what your friend is doing.

In this episode of Girls Gone Healthy, I discuss that one key question you need to ask yourself before making those new health and fitness goals for yourself. Listen in to understand how your goals should be a bridge between where you are now and where you want to be.

Key Takeaways:

The importance of reflecting on what you’ve been doing for your health and fitness before setting a new goal.

Stop putting yourself down because of what you didn’t do, and instead take note of what did and didn’t happen to help you this year.
How to let your goals be a bridge between where you are and where you’re going.

Episode Timeline:

[1:09] Think of the goals you accomplished, adjusted, and what didn’t work for the past year.
[4:20] How to set goals in relation to your ideal life.

[8:31] Reflecting on my journey with ‘Girls Gone Healthy’ over the past year, plus 2021 plans.

Quotes:

“You can’t make goals for the future without knowing what your ideal life looks like.” [5:26]
“Usually, the days that you’re having the most fun is you’re doing something, you’re creating something.” [4:47]

Come join our fitness community: https://bit.ly/2PZ2zTC

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47. What Are You Waiting For?? Workout Motivation to Give You That Push You Need Dec 24, 2020

Need a kick in the pants to GET UP and GET AFTER IT? Look no further.

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46. DITCH Your Shoulds & START Listening to Your Body Dec 21, 2020

Feel like you’re always pushing for more, more, more? Too much of anything, even a workout routine is harmful to your body. Self-care also means letting yourself lay back and relax, not just actively working out. A healthy lifestyle should be a mix of what makes you happy!

In this episode of Girls Gone Healthy, I speak with Samantha Kellgren, a certified health coach who used to be an avid marathon runner but got caught up in some of the extremes and lost her periods. She now helps others find their balance, stop obsessing, and start living. She shares her personal health and fitness journey from obsessive extremes to a balanced lifestyle where she gets to do what is good for her.

Listen in to learn the importance of finding and sticking to healthy habits that are good for you without comparing your progress with others.

Key Takeaways:

How fitness extremities can negatively affect your body in the long run.
How to find new things to enjoy to break the routine of fitness extremes.
Think of what you can cut back on or add to your routine to help you smoothly transition from intense exercising to gentler exercising.
The importance of doing what makes you happy rather than what you feel you should be doing.
Learn to do what is good for you and not expect to get the results of others.

The power of having control in workouts and eating habits you like.

Episode Timeline:

[2:09] Samantha narrates how she fell in love and enjoyed running since college and when it started becoming an issue.
[8:47] How she found and adjusted to new ways that she enjoyed outside of intense running.
[14:57] How to add or reduce activities in your exercising routine to change and find a balance.

[22:50] How Samantha learned and developed healthy eating habits.
[28:58] How to be comfortable doing the workout routines that are workable for you.

Quotes:

“Scaling back is seen like letting go when it can be what you need or what you want.”- Samantha [17:53]
“Our bodies are totally different and we have to do what is good for us and not expect to get someone else’s results.”- Samantha [22:14]

Connect with Samantha!

Website: https://simplywellcoaching.com/

IG: https://www.instagram.com/simplywellcoaching/

Come join our fitness community: https://bit.ly/2PZ2zTC

Don’t forget to subscribe so you never miss an episode and please leave a 5 star review if you enjoyed the show!

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45. LIFE AFTER SPORT.... NOW WHAT? Dec 17, 2020

Did you want to move onto the next chapter of your life once you retired from competitive sports? Don’t we all…but you have to ask yourself if closing that chapter really is the best thing for your health. Think about it; you no longer have coaches, nutritionists, a training schedule, and all the other benefits that come with being a competing athlete. I would say you have an even bigger responsibility of taking care of yourself now more than ever if you ask me.

In this episode of Girls Gone Healthy, I talk about my book writing project which covers the topic of life after sport. Listen in to learn the importance of maintaining health and fitness in your life after sport.

Key Takeaways:

How exercise is first introduced to us as a sport.

The different unhealthy extremes during and after a sport, and why you should learn balancing in real life.
The importance of keeping the athlete’s lifestyle even after retiring from the sport.
Why you feel like you’re failing when you can’t take care of yourself every day as you did as an athlete.
Reapplying the same things you enjoyed in sports to the next chapter of your life.

Episode Timeline:

[3:41] How some athletes abandon their athlete identity once they leave the sport.
[5:47] Why you should learn to take care of yourself after your athletic career.
[9:59] I challenge you not to cut off completely your former sport.

Quotes:

“Your first task after you’re done with sports is taking care of yourself.” [5:40]

“How you take care of yourself as an athlete is different from everyday life.” [8:33]

Come join our fitness community: https://bit.ly/2PZ2zTC

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44. Sick of Your Bad Eating Habits? Let’s Talk About Breaking the Cycle Dec 14, 2020

How often do you find yourself in the vicious cycle of binge eating, overexercising, emotional eating, repeat? Urgh, how tiring! Don’t you wish you could find an eating pattern that allows you to eat healthily and for comfort without feeling guilty? The truth is that you do not have a problem with food, you only have bad habits that are formed throughout your life. You heard that right, you can get over binge and emotional eating.

In this episode of Girls Gone Healthy, I speak with Estelle Coombe-Heath, a leading expert in helping women who struggle with binge and emotional eating so that they can find food freedom and finally trust themselves around food. She shares how she overcame binge eating and overexercising to achieve food freedom and a healthy lifestyle.

Listen in to learn the importance of understanding your binge triggers to help curb your bad eating habits.

Key Takeaways:

The never-ending vicious cycle of working out and binge eating that does more harm to your body than good.
Stop living in food prison by releasing all forms of emotions around food especially guilt and shame.
Learn to listen to your body cues on what food it needs and release your stigma around cravings.
The importance of understanding your urges and learning to protest against the part of your brain that reaches for food to break binge eating patterns.
Teaching yourself how to have a neutral relationship with food.

Understanding your triggers when it comes to food through hunger, emotions, and habits.
How the restrictive mentality is stopping you from getting over binge eating.

Episode Timeline:

[4:14] Estelle shares her journey with unhealthy eating habits that led to binge eating and the support she got to recover.
[13:12] How to achieve food freedom by balancing your thoughts and feelings around food.

[16:33] How Estelle focuses on balancing energy eating and other foods to help her clients.
[18:34] Understanding where your urge for eating comes from.
[23:38] Steps on how to change your relationship with food to tackle binge eating.
[30:55] How Estelle helps her clients learn to trust themselves around food.

Quotes:

“Food didn’t make me eat it, it was mostly my emotions and habits that was triggering it.”- Estelle [27:21]
“Everything is about a middle ground, there is no such thing as perfection.”- Estelle [32:39]

Connect with Estelle:

https://www.instagram.com/wholesomelifestyleproject/

www.wholesomelifestyleproject.com/

Come join our fitness community: https://bit.ly/2PZ2zTC

Don’t forget to subscribe so you never miss an episode and please leave a 5 star review if you enjoyed the show!

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43. The One Thing You're Messing Up in Your Morning Routine Dec 10, 2020

We all love the snooze button, don’t we? Those extra 10 minutes feels like heaven, if only they could last a little longer... But what’s a few minutes compared to the rest of your day? Because the truth is, that morning hour can either make or break the rest of your day. Sacrificing a few morning minutes will make you feel better the whole day than giving in to instant gratification.

In this episode of Girls Gone Healthy, I talk about setting up a successful morning routine- and not the ten-step one you dread. Listen in to learn the benefits of having a productive morning routine.

Key Takeaways:

The importance of following through with a morning routine to set up the rest of your day.

Stop sabotaging your day and instead learn to push yourself in the morning to feel better for longer than satisfying instant gratification.
Boost your productivity by convincing yourself to get up when you initially said you would and give yourself time.
How to create your own morning schedule that doesn’t necessarily mean waking up at six or having a ten-step morning routine.

Episode Timeline:

[2:11] Two morning scenarios that can either set or destroy the rest of your day.

[8:57] Have a plan before going to bed so you don’t have the time to talk yourself out of it in the morning.
[13:43] How to find your own schedule even when you’re not a morning person.

Quotes:

“How are you spending that first hour of your day, because that can be a lot of wasted time.” [8:23]
“Don’t give yourself so much time to think and talk yourself out.” [9:22]

Come join our fitness community: https://bit.ly/2PZ2zTC

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42. Uncomplicating Eating: How to Take Weight Off Your Eating Habits Dec 07, 2020

I don’t know about you, but I have this mentality of ‘I’m not trying to lose weight but I’m not trying to gain any either’ even though I enjoy eating healthy and working out. We live in a society that promotes thinness and anything other than that is treated unkindly. But think for a moment, what would happen if you took your weight out of the equation in your health and fitness journey?

In this episode of Girls Gone Healthy, I have with me Megan Hadley, a nutrition therapist, and owner of Simple Nutrition. She has helped hundreds of clients recover from diet culture and believes that all bodies are good bodies and that all food is good food. She explains how she uses the principles of getting healthy on her clients without focusing on the weight.

Listen in to learn why most weight loss practices are not sustainable for longer periods. You will also learn about other issues related to food that you can manage other your weight.

Key Takeaways:

The power of intuitive eating in helping you serve your body better and be less concerned about what you eat.
Understanding why most weight loss practices are not sustainable for the long-term.
How food freedom looks like- eating food while honoring your hunger plus moving your body in ways that feel good to you.
How the right timing of meals can help you to enjoy food better.
The strategy of approaching healthy eating without the goal of weight loss.

Why the fear of weight gain is just as harmful as the weight loss pursuit.

Episode Timeline:

[2:01] Megan describes what she does as a non-diet dietician who uses Health at Every Size informed practice, plus her personal journey with intuitive eating.
[7:26] How Megan helps women see it’s the system of weight loss that’s not working, not them.
[16:50] Helping people manage their other issues around food without weight loss as the primary goal.

[21:13] Megan explains what the Health at Every Size movement means and how she helps her client address their weight gain/ loss issues.

Quotes:

“We have a lot of these rules to follow as it relates to food and not in a positive way.”- Megan [11:51]
“As long as weight loss is the most primary goal for a person, you’re always looking at external cues in order to drive your decisions when it comes to food.”- Megan [17:22]
“There are other measures to health other than weight.”- Megan [23:49]

Connect with Megan: simplenutritioncounseling.com

https://www.instagram.com/nutritionissimple/

Come join the Girls Gone Healthy fitness community: https://bit.ly/2PZ2zTC

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41. Three Steps to Enjoy Your Workout for a Peloton Level Obsession Dec 03, 2020

Would you consider your workout your hobby?

To be motivated by your workout you need to make it an activity or a hobby that you can improve and get better at. We are often led by our need to measure or achieve certain numbers with our fitness goals that we forget we need to enjoy them in order to succeed. You have to find an activity that makes you feel accomplished after completing and makes you look forward to the next session to achieve consistency and long-term goals.

In this episode of Girls Gone Healthy, I talk about how you can make your fitness routine a hobby that you enjoy. Listen in to learn the secret to a healthy lifestyle which finding a workout activity that you can continuously show up for.

Key Takeaways:

Take the focus off of the numbers- stop measuring your workout to enjoy it.

Find an activity in your workout to have fun with it.
Find a workout activity that makes you feel accomplished after finishing it.
The secret to a healthy lifestyle is finding a hobby in your life so that you can continue showing up for it.
Find motivation by showing up and improving your skills consistently.

Episode Timeline:

[1:51] Why you need to take your focus off counting calories if you want to enjoy your workout routine.
[6:33] How to look for a skill that you enjoy doing and keep getting better at.
[9:36] Learn to make your fitness routine a hobby to enjoy and succeed in it.

Quotes:

“To make working out enjoyable and your hobby, take the focus off the numbers” [6:26]

“There’s something for everyone and you just have to find that activity that will be the hobby for you.” [11:45]

Come join our fitness community: https://bit.ly/2PZ2zTC

Don’t forget to subscribe so you never miss an episode and please leave a 5 star review if you enjoyed the show!

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40. Movement is Medicine! Why Exercise is the Answer to Your Stress, Anxiety, and Injury Nov 30, 2020

How often have you been told to rest when you’re not feeling the best? What if that is actually doing more harm than good? Movement, not rest, might be the medicine you need.

In this episode of Girls Gone Healthy, I have Tatiana, a New York City-based trainer who teaches her signature program ‘Move Better’. She’s a dancer, cheerleader, volleyball player, and has been a coach since the age of 17. She spreads the importance of moving better and using movement as medicine.

Listen in to learn why moving your body when injured is medicine and works better than just lying down.

Key Takeaways:

Focusing on all the muscles and balances that are happening to your body through collective exercising.
The difference between moving and moving better plus the importance of retraining the muscle for athletes.
The lessons you learn from having an injury like why the rehabbed part of your body ends up being the stronger side of your body.
How not to think about getting hurt when you go back to exercising after getting injured.
Moving your body is medicine- why lying down for too long after an injury is going to do your body more harm than good.

Finding a new routine after quarantine.

Episode Timeline:

[1:16] Tatiana explains her journey to becoming a physical therapist.
[4:45] Understanding collective exercising and moving better.
[13:30] She explains why she believes movement is medicine.

[16:52] Why you should still move even with upper-body injuries without pushing too hard.

Quotes:

“No one’s ever going to be perfect but being proactive about it is important.”-Tatiana [5:47]
“Rest for a day or two; but you cannot be lying down for 2 weeks, that’s going to do more harm to your body.”- Tatiana [15:20]
“Stop feeling bad for yourself; everyone is going through something, and the best way to take care of yourself is to move.”- Tatiana [17:21]

Connect with Tatiana:

www.trainingwitht.com

https://www.instagram.com/training_with_t/

Come join our fitness community: https://bit.ly/2PZ2zTC

Don’t forget to subscribe so you never miss an episode and please leave a 5 star review if you enjoyed the show!

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39. Stuck in a Fitness Rut? How to Find Motivation by Changing Your Routine Nov 26, 2020

What do you do when you’re in a fitness rut? When a workout routine you liked at first now seems hard to get yourself to do? How about lowering your expectations and instead show up every day in small ways to have the outcome you want? You have to be aware that some days are going to be harder than others on your fitness journey. But also, maybe it’s time to change up your routine.

In this episode of Girls Gone Healthy, I talk about my own fitness rut over the past few weeks, the lessons I have learned from it, and how to get out! Listen in to learn the benefits of keeping your body in motion in whichever ways you can when trying to get out of a fitness rut.

Key Takeaways:

Learn to show up and give yourself a good chance when you get into your fitness routine.

The importance of having a ‘why’ to give you that extra push on the hard days.
Find ways to keep your body in motion and get yourself out of a fitness rut.
Start small and stop setting very high expectations when trying to get out of a fitness rut to avoid feeling like the routine is wrong for you.
Commit yourself to show up both physically and mentally in your fitness journey to have the outcome you want.

Episode Timeline:

[0:24] What I’ve been going through the past few weeks in my fitness journey.
[7:02] Recognize the importance of giving yourself a good chance with your workout routine.
[8:26] Understand that just because you found a workout routine you like; doesn’t mean you’re going to like it every day.
[10:49] The importance of keeping your body in motion in the smallest ways.

Quotes:

“No matter where you show up or what workout you’re doing, you should give yourself a good chance” [8:14]
“A body in motion stays in motion just like a body in rest stays in rest.” [10:56]

Come join us on Facebook! https://bit.ly/2PZ2zTC

Don’t forget to subscribe so you never miss an episode and please leave a 5 star review if you enjoyed the show!

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38. Taking What You Learned in Sports into Life Nov 23, 2020

Mistakes are a part of your success journey. Did you know that you’re more likely to succeed when you make mistakes than when you don’t? You need to change your mindset and see failure as part of your success process by mastering your mental game either as an athlete or in any other profession you’re in.

In this episode of Girls Gone Healthy, I have Bryn, a mental skills coach who’s been helping high school, college, and professional athletes to master their mental game over the last several years. She’s a former divisional athlete in the tracking field and high school basketball player who has first-hand experience in knowing what being on and off your mental game can cost you.

Listen in to learn how you can use whatever mindset got you to where you are now to take you to the next level of your journey.

Key Takeaways:

How athletes become leaders by taking what they learn in the game and apply it to the real world.
How to calm your emotions and master your mental game.
Defining your character by learning why a mistake happened and working towards changing it instead of seeing yourself as a failure.
The power of failing and learning from mistakes before succeeding.
Understanding that whatever got you to this point is going to help you get to the next level.

Turning what you love into a career and not necessarily doing what you don’t like to get what you want.

Episode Timeline:

[3:16] Bryn narrates her history as an athlete and how she helps athletes take what they learn on the field and apply it in real life.
[8:02] Learning why failure and success are closely related.
[18:06] How Bryn helps athletes realize that being athletes fully equips them to succeed in their daily lives.

[23:52] Bryn describes how her life transitioned from a sprinter to who she is today.

Quotes:

“We are not what we do, we are who we are.”- Bryn [12:13]
“When emotions go up, intelligence goes down.”- Bryn [17:06]
“Find something that you’re good at, and then paid to do that.”- Bryn [25:44]

Connect with Bryn:

https://www.facebook.com/BrynDrescher/

https://www.instagram.com/bryndrescher/

http://bryndrescher.com/speaking/

Come join us on Facebook! https://bit.ly/2PZ2zTC

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37. How to Make Cheat Meals Part of Your Holidays Nov 19, 2020

How are you preparing to fit in your health and fitness into the holidays? Are you scared that you’re going to overindulge in all the ‘good’ stuff and never find your way out of it? We find a way to make indulging during the holidays part of your plan and something that you can find balance with.

In this episode of Girls Gone Healthy, I talk about how to navigate cheat meals especially now that we’re headed into the holidays. Listen in to learn the importance of balancing your life when it comes to your health and fitness routine.

Key Takeaways:

Understanding that cheat meals are a part of your goal for physical and emotional health lifestyle.

Learning to have long-term balance in every aspect of your health and fitness journey.
Feeling confident enough to say that you’re caring for your health even when indulging because it’s not forever.
Think of cheat meals during the holidays as part of your overall goal, that you can just pick up your fitness where you left off.

Episode Timeline:

[2:08] The different ‘buckets’ in your health and fitness aspect of life and why cheat meals are part of it.

[7:05] How to treat the holidays as a special occasion because you otherwise care for your health.
[10:03] Going into the holidays already healthy gives you an easy way to get back into the rhythm.

Quotes:

“If balance is something that you’re looking for long-term, you have to be able to recognize that when it’s happening.” [6:34]
“Have the start dates, have the end dates where you can just pick it back up where you left off- it’s not wasted time you shouldn’t feel guilty.” [14:20]

Come join us on Facebook! https://bit.ly/2PZ2zTC

Don’t forget to subscribe so you never miss an episode and please leave a 5 star review if you enjoyed the show!

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36. Eating Lean, Green and Still Unhealthy? How to be Mindful with Your Actions Nov 16, 2020

Do you have preconceived notions about how you should look? When growing up we pick up so much information about the way we should look, without regards to if our actions to get us there are healthy or not. Can you eat a healthy diet and still be unhealthy?

In this episode of Girls Gone Healthy, I speak with Sapha, who is an intuitive healer, a women’s health and wellness life coach, and a yoga teacher. She helps women change their relationship with self and the world around them so they can better step into their power, acknowledge their worth, and change their lives. She shares her intense story of bad eating habits from her childhood, discovering yoga and relapsing, and finally learning how to entirely loving herself without putting a reason to it.

Listen in to learn the benefits of having support when starting your health and wellness journey to hold you accountable.

Key Takeaways:

How tapping into an awareness inside you and making a connection to self shines a deeper light into the shadow aspect of you.
Learning to love yourself entirely without putting a reason for it.
Teaching women their true essence by helping them relate to their bodies, foods, and the world around them.
Why eating lean and moving around doesn’t always mean healthy.
How yoga helps you dig deeper into your true self and helps you start to disapprove of false preconceived things about yourself.

Learning to nourish yourself in different ways and honor who you are and love yourself as your own true soulmate.
The benefits of having someone support you like a coach or therapist who isn’t emotionally invested in what’s going on in your life.

Episode Timeline:

[2:04] Sapha narrates her journey from a childhood of bad relationship with food to when she rediscovered her inner self through yoga.
[12:35] How to recreate the preconceived stories about yourself into a love story where you love you entirely.

[21:42] How Sapha helps her clients to deeply know themselves and put the responsibility of loving who they are on them.
[28:06] How to start your wellness journey by finding support in a coach or therapist for accountability.

Quotes:

“I don’t believe we treat ourselves the same way that we do the people that we love in our lives.”- Sapha [7:29]
“We forget that we are the true loves of our lives.”- Sapha [21:15]

“When you’re no longer at the effect of everything around you, that means that you’re the constant active creator of what’s going on in your life.”- Sapha [27:34]

Contact Sapha: info@nourishingpaths.com

https://www.instagram.com/nourishing_paths/

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35. Girl, It’s Time to Act with Confidence Now, Don’t Wait for the Transformation (Part 2 of 2) Nov 12, 2020

Want to know how to build your confidence? It's by facing your fears and doing it anyways! There won’t be a day in your progress where you all of a sudden feel confident, it comes from action!

This episode is part 2 of the previous one where I had Jess come over to speak about her fitness business and the power of wearing a sports bra in boosting your confidence. Jess is a college student, fitness instructor, and a retired dancer. She focuses on helping her clients achieve their fitness goals confidently in how they feel, not how they look.

Listen in to learn the steps you can take daily to boost your confidence levels when you’re feeling low.

Key Takeaways:

Learning how to show up to fitness challenges and hold yourself accountable.
The benefits of challenges in motivating you to get back on track and stay on track.
Finding a fitness regime that fits with your lifestyle and setting realistic goals that will set you up for success.
The small things that improve your confidence and make you feel good about yourself.
How to face your fears consistently to develop confidence skills.

Episode Timeline:

[1:49] Jess talks about the summer six weeks fitness challenge she conducted while in quarantine that was not about transformation pictures.
[11:10] How Jess found comfort working out in a sports bra and is now encouraging more women to do so too.
[17:04] Steps on how to handle your fears when you don’t feel confident enough.

Quotes:

“It’s normal to not work out every single day and to not clean all the time.” [6:55]
“I think the challenges are a really great way to motivate people to get on track and stay on track.” [7:05]
“I don’t teach fitness, I teach confidence.” [19:24]
“The only way to get there is because you’ve shown up every single week or twice a week and practiced that skill.” [22:53]

Connect with Jess to take a class!! https://www.instagram.com/jesstakimotofitness/

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34. Always Striving Towards That “After” Picture? Here’s Why It’s Hindering Your Progress (Part 1 of 2) Nov 09, 2020

How often do you scroll through Instagram clicking people’s before and after pictures and wishing you could see those same results? You start to feel like you’ll never get to your “after” stage and compare yourself without knowing anything about how they got there. How would we feel if we started looking at our own progress, not someone else’s?

In this episode of Girls Gone Healthy, I have Jess, a college student, fitness instructor, and a retired dancer. She has undergone through many stages of her fitness journey from a confident dancer, to an unhealthy body comparing mindset to now helping others achieve their fitness goals.

Listen in to learn how to stop comparing your fitness journey and only focus on what you can achieve.

Key Takeaways:

The mental unhealthiness and damage of before and after pictures.
How different body types adapt to fitness and physical activities.
How to lead from the fort- having the courage to stop comparing your body and instead help others with their fitness goals.
Learning to show up consistently and develop a workout routine to notice the difference in your body.

Episode Timeline:

[2:10] Jess explains why she retired from dancing and the events that led to some confidence issues.
[9:11] How Jess changed her mindset from comparing her body daily to having a goal of helping others.

Quotes:

“Transformational photos are actually not helpful because it’s saying there’s something fundamentally wrong with you before and something fundamentally better after.” [8:11]
“If I want to help other people, I need to help myself first, I need to change from within.” [13:18]

“Whatever it is for you that you actually enjoy, find out and then go do it because life’s too short to do exercise that you don’t like.” [19:09]

Connect with Jess to take a class!! https://www.instagram.com/jesstakimotofitness/

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33. Late-Night Cravings? Here's How to Snack Without the Guilt Nov 05, 2020

What if I told you, you can can give into your late-night cravings? You can eat the snacks AND not feel guilty. What’s your reason for late-night snacking? Is it hunger, bad habits, or just mindlessness? There are many scientific reasons why you always find yourself in the middle of the night searching for snacks. But it all comes down to having health and fitness goals and a plan because there’s actually no right or wrong night time snack.

In this episode of Girls Gone Healthy, I have Paige, a retired Division I athlete who is now a registered dietician in central Pennsylvania. She works at a local long-term care facility where she helps residents enjoy food and tailor nutrition plans to meet their medical needs.

Listen in to learn why a heavy snack filled with protein might be a better late-night snack than empty calories that will only leave you hungrier. You will also learn the importance of having goals and a plan to help you manage how you snack.

Key Takeaways:

The importance of having a ‘why’ to help you make healthier choices to reduce your struggles and be motivated towards good decisions.
How stress and the goings of the day increase your food cravings at night.
Why night time snacking depends on your goals and what’s best for you.
Learning to get out of the ‘night-time snacking’ toxic mindset for long-term health goals.
Eating a late dinner versus snacking at night- choosing what’s best for your long-term goals.

The benefits of including proteins and fiber in your late-night snack to make you feel full for longer.
Questions you need to ask yourself to stop snacking at night plus the benefits of starting small in your journey.

Episode Timeline:

[3:39] Paige narrates her journey growing up an athlete which drove her to a dietitian career plus her struggles with fitness.
[9:14] Understanding the science and the reasons behind food cravings at night.

[16:21] Why some people find it easier to eat a late dinner than snacking while others find late-night snacking easier for portion control.
[19:46] Paige names some of the healthy snacks to take at night without ruining any of your goals.
[25:06] The steps to take to stop taking late-night snacks.

Quotes:

“It’s not the end of the world if a person snacks at night every now and then.”- Paige [14:46]

“Every day is different and it’s important to plan accordingly and most importantly listen to your body and how hungry you are.”- Paige [19:11]
“If you know you’re going to be snacking, and you’re hungry, you have to be planning and having a better choice that’s going to be more satisfying than those empty calories.”- Paige [23:31]
“There’s no right or wrong night time snack, it’s just got to be something that’s in line with your goals.”- Paige [24:07]

Reach out to Paige for all your dietitian needs: paigevalentikrd@gmail.com

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32. The Power of Radical Self-Love #FITLIT Nov 02, 2020

Society has set body and beauty standards that women slowly acquire as we transform from girls to women. We, however, can challenge these set standards by making a radical individual change towards self-love and acceptance.

In this episode, I discuss the highlights of Sonya Renee Taylor’s book The Body Is Not an Apology: The Power of Radical Self-Love which talks about the process of self-love. It talks about how your relationship with yourself affects how you relate to others and how to stop body hate by eliminating the idea of an ideal body image.

Listen in to learn some ways that you unknowingly show hate to your body and how to start improving it.

Key Takeaways:

Why we need radical change to challenge set societal standards on body hate that we acquire as we grow up.
How comparing yourself with others affects your relationship with them and yourself.
The process of learning to love your body without putting yourself on the pedestal of an ideal body.
How women are controlled through body image trends to keep them buying into products and ideas.
Learning how to take small self-acceptance steps to heal your relationships at an individual level.

Episode Timeline:

[4:46] How this book is bringing awareness on how we’re made to cover ‘bad parts’ of our bodies.
[8:07] The shame of feeling ashamed about your body and how to get rid of it.
[9:33] How media consumption makes it hard for you to love your body.

Quotes:

“Our relationships with our own bodies inform our relationships with others.”- Sonya Renee [6:22]
“A culture fixated on female thinness is not an obsession with female beauty, but an obsession about female obedience.”- Sonya Renee [10:26]

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31. How To Break Your Performance Mindset to Achieve Your Long Term Goals Oct 29, 2020

Fitness is great and what we strive towards but, it is not the only aspect of your physical health. Often when we focus on performance we prioritize fitness over anything else when all aspects of your health should be balanced out. There are many unhealthy ways to be fit like putting all your physical health efforts into performance and neglecting other aspects like nutrition, mental health, and sleep.

In this episode of Girls Gone Healthy, I dive deep into the topic of performance mindset and how you can work towards breaking it. It does your body no good if your only focus is performance yet fail to eat right or get enough rest if physical fitness is your long-term goal.

Listen in to learn the importance of letting go of unhealthy fitness behaviors and embrace balance instead.

Key Takeaways:

Why your mindset and purpose need to shift when you shift from athletic performance to fitness exercise.
Defining fitness as performing a certain task to stay in shape and health as a person’s state of overall wellbeing.
The many different aspects of physical health which includes fitness.
The many unhealthy ways to be fit- being fit doesn’t translate to being physically healthy.
How to give yourself grace and freedom by letting go of performance and looking at other aspects of physical health.

Learning how to balance all aspects of your health without performance.

Episode Timeline:

[6:14] Why fitness can hurt your physical health- fitness doesn’t automatically translate to health.
[7:37] Why you don’t need to max on your fitness especially if you’re disregarding everything else.
[11:15] How to do less at the gym and still improve your health by observing your other health aspects.

Quotes:

“That’s why we can’t say the blankest statement of ‘if you’re fit, you’re healthy’ because there are a lot of unhealthy ways to be fit. [6:55]
“Performance is just very top of the pyramid that isn’t even needed for physical health.” [9:10]

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30. Is Your Bloating Normal? How Gut Health Affects Your Overall Health Oct 26, 2020

Gut problems are a common problem- sometimes you have it and don’t even know. Everyone experiences some level of bloating and digestive discomfort but how do you know if yours is a normal amount?

In this episode of Girls Gone Healthy, I invite Julie over to talk about gut health. Julie is a nurse practitioner and wellness expert specializing in gut health and GI-MAP testing. She educates people on the importance of having a healthy gut and how to beat sugar addiction without sacrificing the foods you love.

Listen in to learn the reasons why your gut might be unhealthy and the steps you need to take to start healing it. You will also learn why swapping processed foods with healthy whole foods is important in ensuring your long-term general health.

Key Takeaways:

The connection between your gut and your immune system and brain.
The role of microbiome in estrogen levels and how not digesting fats can lead to hormonal imbalance.
How the gut leads to the inability to lose weight and skin problems.
How ‘bad’ food, stress, and medication affects the functionality of your gut and lead to its poor health.
How to improve your gut health with probiotic fiber foods and cutting down on gluten, sugar, and dairy.
Learning how to start the process of simple food swaps as a way to shift to what is good for your gut.
Understanding leaky gas, how it affects your body, and how it can be healed.
The importance of digestive enzymes in helping your gut to digest food and absorb nutrients.

Episode Timeline:

[2:45] Gut microbiome and the importance of balancing the good and bad gut bacteria.

[4:04] Julie narrates her struggles with gut health and how her recovery led her to help others.
[13:32] Julie shares three reasons that lead to poor gut health.
[20:14] The effects of sugar in your gut health- inflammation and feeding off the bad bacteria.
[26:27] Leaky gut/ intestinal permeability- how it happens and can be healed.
[33:50] Julie shares the services she offers to help people improve their gut health.

Quotes:

“It’s not about sacrificing the foods that you love; it’s just about upgrading the foods that you love.” -Julie [19:40]
“Digestive enzymes would be a very easy thing to try that people could get some really good almost immediate results.” [32:01]

Find out more about Julie:

www.juliedavey.com

https://www.instagram.com/juliedaveynp/

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29. Make This Shift When Your Fitness Goals Aren’t Working Oct 22, 2020

Don’t let your fitness goals leave you feeling defeated. A healthy lifestyle should mean a more active and self-care lifestyle which is something that goals often fail to help us achieve. I lived with goals during my college athlete days and always felt like I was in a constant state of failure even though I was doing everything right and working hard. What changed my life though, was setting intentions and affirmations.

In this episode of Girls Gone Healthy, I talk about why I hate goals and instead prefer intentions and affirmations when working towards a healthy lifestyle. It is important to have continuous habits that help you grow, become confident, and feel positive about your actions.

Listen in to learn how to set powerful yet doable small intentions through positive affirmations.

Key Takeaways:

• Some goals have no clear end- setting up frequency goals does not work since a healthy lifestyle should be a lifestyle.

• Goals often lead to an all or nothing mindset which brings in guilt instead of the intended confidence.

• Constant state of failure- you could be doing everything right, but not reaching your goals makes you feel like a failure.

• Why success is not a sum of all our goals because there’s no success in a healthy lifestyle.

• How to reframe success and start thinking of growth which is about continuous habits.

• The power of positive affirmations in accomplishing the intentions you set for yourself.

• The importance of writing and repeating your affirmations.

Episode Timeline:

• [7:09] The three reasons why no goals were working for me.

• [14:22] How to have intentions through affirmations which is in the positive present tense.

• [18:58] The importance of writing down your affirmations.

Quotes:

• “We can’t say that our success is a sum of all of these goals because there’s not really success in a healthy lifestyle.” [13:20]

• “Set an intention, create an affirmation, and you’ll start to see change there.” [20:47]

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28. Too Busy For Meditation? With These Tools It’s Easier Than You Think Oct 19, 2020

Have you been wanting to start meditating but you simply don’t know how? Maybe you’re scared your noisy head is going to stop you or you’re too busy to find the time. Meditation is a great tool that brings awareness to our emotions and you can see the benefits by practicing just a few minutes a day.

In this episode of Girls Gone Healthy, I have Eva of the Healthy Sexy Strong Podcast over to talk about meditation for beginners. Eva is a podcast show host, a certified integrative nutrition health coach, personal trainer, and mindfulness and meditation teacher. She empowers women to heal the relationships with themselves so they can understand why and how that’s the foundation of their food image and extreme struggles.

Listen in to learn how meditation helps you control your thoughts and emotions when done with consistency. You will also learn how to start meditating and the type of meditation that is good for you.

Key Takeaways:

• How meditation is a state of awareness that brings about positive feelings and emotions.

• How meditation helps observe, understand, and control your thoughts and feelings in the long term.

• Why you should start with focus meditation and move on to other types of meditation.

• How the love and kindness meditation helps you love and be kind to yourself and then spread it to the world.

• Learn to start meditation by doing whatever makes you feel good in a simple way.

• The importance of consistency with your meditation to make it part of you.

Episode Timeline:

• [2:48] Eva shares her story of how she went from a burned down corporate job to finding healing in mindfulness and meditation.

• [8:42] How to start meditation simply with your breath.

• [14:55] She explains how she does her meditation with intention and without judgment.

• [18:00] Learn about the different types of meditation.

• [21:09] The love and kindness meditation- loving yourself to spread the love to others.

• [23:00] How to start doing meditation with consistency.

Quotes:

• “The point of meditation is not to turn off your thoughts or your feelings or to control anything, you’re simply learning to observe them without judgment.”- Eva [9:12]

• “Meditation is going to help you focus, and it’s going to increase your mental awareness so that you can be more productive, more creative, and more mindful.”- Eva [9:39]

• “The only thing that really truly matters when you’re meditating is your intention and your willingness to want to do it.”- Eva [24:40]

Eva's free meditation quiz: https://www.eva.fit/quiz

Connect with Eva: https://www.instagram.com/itsevarodriguez/

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27 - Stop The Obsession - How to Mindfully Manage Your Weight Loss Oct 15, 2020

Did you know that we tend to micromanage what we can control? And since we are made to believe that we can control how we weigh, we do whatever we can to micromanage it. So, are you micromanaging your weight loss in an unhealthy way? Constantly stressing about small eating decisions that can be a distraction from other things.

In this episode of Girls Gone Healthy, I talk about weight loss control and how we use it as a distraction from other things. It is important to understand that extreme micromanaging of weight loss can turn unhealthy.

Listen in to learn how you can lose weight in a mindful way and with intention from a god solid place.

Key Takeaways:

• How to see weight loss as your friend and not a distraction.

• Why micromanaging weight loss becomes unhealthy.

• Becoming mindful of your ‘why’ when it comes to weight loss.

• Stop manipulating your body by taking it out on yourself.

Episode Timeline:

• [1:55] How weight loss is put in our control when it shouldn’t.

• [6:56] Learning how not to take it out on yourself by manipulating and controlling your body.

Quotes:

• “Never let your body be something that you’re trying to manipulate and control.” [6:43]

• “Just because something is out of your control, doesn’t mean that you need a distraction from it.” [7:08]

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26 - Can Fitness Help You Achieve Your Bigger Life Goals? Use These Strategies and It Can Oct 12, 2020

Umama Kibria got started in fitness to test her confidence and meet new people and along her journey has realized just how important a fitness community is in holding you accountable and reach your goals. She is the ultimate fitness community builder and speaks on this episode about how committing to fitness deepens your relationships and builds trust with yourself.

Umama Kibria is the savvy startup Co-Founder and CEO behind SweatPack and the personal fitness brand, smallandstrong.fit. As an honored Forbes 30 under 30 leader. She’s made an impact in fitness, technology, and community building with her passion.

We talk about what drove Umama to build Sweatpack, an app that matches people with sports leagues, teams, and other people with similar fitness goals. We also talk about why she believes that including fitness in your life will make you a better entrepreneur and teaches you to commit to yourself. Also, why paying attention to who you surround yourself with is so important and how to go about improving your community.

PS. Don’t forget to subscribe so you never miss an episode and please leave a 5 star review if you enjoyed the show!

Get connected with Umama: https://www.instagram.com/smallandstrong.co/

https://www.instagram.com/teamsweatpack/

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25 - From Hangover to Workout - 3 Steps That Will Get You From the Couch to the Gym Oct 08, 2020

Where do you find the motivation to workout? How can I go from laying on the couch to getting my butt to the gym?

When things get in the way of our plan (cough cough a hangover) it can be hard to find fitness motivation. Don’t let changes keep you from your plan. Start with the first simplest step. Listen to today’s episode to find out what I mean by start with the first simplest step and how you can use these techniques for getting into a workout routine and habit, no matter how quickly Monday mornings seem to come up.

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24 - Listen To This Before Starting Your Next Diet Oct 05, 2020

Amy Crees gives all the dirt behind fad diets. Keto, Intermittent fasting, Juice Cleanses: which one is for you? We answer all your questions from who is dieting good for, why they work and why they don’t, and how to build a nutrition plan that you can actually stick to. Listen to this episode before starting your next diet.

Learn more from Amy:

https://www.instagram.com/nutritionbyamy_rd/

Come connect with me:

https://bit.ly/3f5fGxs

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23. Does Self Love Need to Include Body Love? Enter, Body Neutrality Oct 01, 2020

Imagine spending less time thinking about your body appearance. You don’t love it. You don’t hate it. You’re at peace with it.

Listen to this episode to learn how you can love yourself without needing to love every part of your body.

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22. Tired of Resetting? Learn From Your Past Trials Sep 28, 2020

#CasualConversations Vishal Soni joins us today to talk about his story. He starts his working out journey as a way to prepare self-defense against the school bullies. Then years later, he experienced a life changing accident which left him at home for a year. Hear from Vishal as he talks about how learning from your past and a little positivity can give you the motivation you need to keep going.

Vishal on IG: https://www.instagram.com/vishalsonifitness/

Vishal on FB: https://www.facebook.com/ar.vishalsoni

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21. Develop a Relationship of Trust with Yourself and Not the Scale Sep 21, 2020

Bod E Talk coach Kristin Lee joins us today to talk about the first steps in starting to live a healthier life. It’s not about fitness or nutrition but self care. We discuss how to end the never ending battle with the scale, listening to your hunger cues, and trusting your intuition.

Find out more about Kris’s program!

https://kristinleewellness.com

https://www.instagram.com/kristinleewellness/

MERCH:

https://bit.ly/3h40Ebr

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20. Health News Alert: F-Factor, Monat, and Jillian Michaels Sep 17, 2020

F-Factor causing people to go to emergency rooms?

Monat, a shampoo company, now selling digestive supplements?

Jillian Michaels, Biggest Loser trainer, shitting on anti-diet methods?

What the health?

Tune into this week’s episode to hear about all the latest drama surrounding health, wellness, and fad trends.

Update. After listening back I messed up a few of the numbers just from speaking too quickly. Below are the corrections.

At 7:30 Tanya currently has 200K followers on her 2 instagrams

At 15:39 Supposed to be 1,600 calories not 16,000

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19. Pushing Yourself Outside of Your Comfort Zone Sep 14, 2020

JABS by Gina Instructor Ali Mitchell opens up about dealing with her anxiety, pushing herself through being a beginner, and living everyday with fearless energy.

We also discuss:

-How to find what you’re passionate about

-Not being afraid of doing the hard things

-How to push through being a beginner in fitness

Ali is currently teaching online classes which are available to all for only $5-$9 per class.

Connect with Ali and take a JABS class:

https://www.instagram.com/alimitchellnyc/

jabsbygina.com

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18. Body Love #FitLit Book Discussion Sep 07, 2020

You have full reigns when it comes to taking control of your health. Sometimes it is hard to get back on track after falling off the health bandwagon, but taking that next action will help you get back where you stopped.

In this episode of Girls Gone Healthy, we have a #FITLIT book discussion about Kelly LeVeque’s Body Love book. The book talks about food cravings, eating to satisfaction and why a healthy balanced diet is necessary.

Listen in to learn why I wouldn’t necessarily recommend this book.

Key Takeaways:

The importance of being proactive about your long-term health and quieting your inner perfectionist.
How to take action and be in control of your health after falling off the path.
Understanding the effects of sugar levels on your health which highlights the importance of a balanced diet.
How your body craves one thing making you constantly hungry.
Learning to choose meals that will keep you satisfied and reduce your cravings.

How to free yourself from food drama and fear of food which is not present in this book.

Episode Timeline:

[1:17] Understanding why Kelly wrote the book and her Fab 4 program.
[5:18] The effects of sugar levels on your overall health.
[12:50] Why the rules in this book and fear of food makes it hard to recommend it.

Quotes:

“It doesn’t matter how long it’s been if you can just make that next action of yours.” [4:19]
“It doesn’t matter if you ate 90 minutes ago, when your blood sugar is dropping and you have excess insulin in your bloodstream, it will trigger carbohydrate cravings.” [10:41]

Book Reviewed:

Body Love: Live in Balance, Weigh What You Want, and Free Yourself from Food Drama Forever by Kelly LeVeque

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17. How to Gain Confidence Today, Not Once You Reach Your Goal Aug 31, 2020

What does confidence have to do with your health? A lot of people push themselves to workout and lose weight in the hopes that they’ll be more confident. Hint: changing your body doesn’t make you confident! Sarah shares tips on changing your thought pattern so you can rock that bikini, wear the clothes you want, and do all the things you love to do.

In this podcast, Sarah talks about how you can replace negative thoughts with self-love techniques that create long term habit changes which says: I love my body which is why I want to treat it right. THAT is why we should strive for a healthier lifestyle, not to change our bodies in the hopes of being more confident.

Work with Sarah: HappyCamperCoaching.com/coaching

Find her on instagram: https://www.instagram.com/sarahgpyland/

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16. Why My Weight-loss Efforts In College Didn’t Work, What You Can Do Differently Aug 27, 2020

Despite working with a personal trainer and a nutritionist, none of my weight-loss efforts in college worked. It wasn’t that they were giving me bad advice but I kept making the same mistakes. Listen to the episode to see if you’re making these mistakes and how to start making a change.

If you listened to Episode 1, my fitness journey, you’ll know that my health journey started with the goal of losing weight. Weight loss does not automatically equal a healthier lifestyle but a lot of time people like to focus on both at the same time which is why I think it is important to mention.

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15. Reclaim Your Energy, Be Your Bad Bitch Self Aug 24, 2020

JABS by Gina Instructor Jill Goodtree joins us today to talk about the power of reclaiming your energy. We talk about how to stop worrying about the little things, picking yourself up after feeling down, why showing up authentically helps those around you, and being more open to your feelings. Jill is an amazing instructor and is currently teaching online classes which are available to all for only $5-$9 per class.

Connect with Jill and take a JABS class:

https://www.instagram.com/jilliangoodtree/

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14. Your Body is Meant to Ebb and Flow Aug 17, 2020

@MenstruationQueen Cassandra Wilder joins us to break down women’s cyclical health. We talk about how to adjust your nutrition and exercise plan around your cycle and how to treat your body at every phase, not just during your period.

We speak about:

-Why you shouldn’t be going 100% all the time

-Listening to and tracking your cycle

-Why you get period cravings

To find more information on Cassandra: https://www.cassandrawilder.com

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13. It’s Okay to Break Up With Your Workout Aug 13, 2020

#CasualConversations with Stephanie Arons. We talk about when to call it quits with your current trainer, how to find a team without being athletic, and how everyone starts with feeling like they know nothing in class. Ladies, it’s okay to break up with your workout, trainer, meal plan, or whatever else is not working for you.

Take a free class with Stephanie! https://www.instagram.com/stephaniearonscpt/

Let me know if you want another #casualconversations episode: https://bit.ly/3f5fGxs

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12. Use Foods to Your Advantage Aug 10, 2020

Sophie is a cancer and stroke survivor and her health journey made her re-evaluate what she was putting into her body. Once addicted to diet coke, she now focuses on consuming more foods that are found in nature. We talk about how you can use foods to help with chronic fatigue, inflammation, and pain. Also we speak on:

-Finding foods that are close to nature

-Why it’s important to mix up what foods you’re eating

-How what your feeding yourself can’t affect you mentally

-And more!

Join Sophie’s free facebook group:

https://www.facebook.com/groups/345566592678526/

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https://www.instagram.com/sophiewedlocksmith/

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11. Using Exercise to De-Stress - Beginner’s Guide to Yoga Aug 03, 2020

Keris was a former professional basketball player who is now a yoga instructor. Yoga is a form of exercise, recovery, and self care. We hear about how her journey started as a class in Bali and we discuss:

-How to Start Yoga at Any Level

-How Yoga is a Mental and Physical Workout

-How to Fit in Yoga to Your Current Routine

Online Course: Yoga & Meditation for Overwhelmed Moms

https://yogatraining.mykajabi.com/Privateyogawithkeris

Instagram: https://www.instagram.com/keris.yoga/

Free Meditations: https://insighttimer.com/kerisyoga

Let’s connect: https://bit.ly/3f5fGxs

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10. Once an Athlete, Always an Athlete with Master Soul Cycle Instructor Maddy Ciccone Jul 27, 2020

Joined by Maddy, we discuss what it means to have an athlete mindset, how to show up consistently, and how success in one area of your life leads to success in others.

Find out more about her program: www.maddztaddz.com

Find Maddy on Instagram: https://www.instagram.com/maddztaddz/

Come connect and let me know what you liked about this episode: https://bit.ly/30iCzsB

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9. Own the Day, Own Your Life #FitLit Book Discussion Jul 20, 2020

Not a book review, not a book summary, but a book discussion. I talk about the ah-ha moments I got from this book without you ever needing to read it.

Own the Day, Own Your Life by Aubrey Marcus

We break down why whole-fat foods have a place in your diet, which habit you need to be incorporating into your morning routine, and how to start owning your day.

Connect with me and let me know your book club thoughts: https://bit.ly/3f5fGxs

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8. Changing The Story You Tell Yourself Jul 13, 2020

Autoimmune Warrior Izzy Da Costa joins us today to talk about her journey living with multiple autoimmune diseases.

We talk about how to change the story you tell yourself about your current situation and why mindset matters. She shares why she made the decision to go into body building, practices she uses in her daily life, and what she does when she starts falling into old patterns.

Find her and her coaching programs at:

https://www.instagram.com/izzy.healthandfitness/

Join her facebook group:

https://www.facebook.com/groups/514706645827712/

Come connect with me and let me know what you’d like to hear next:

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7. Weight-Loss Journey to Life Passion Jul 06, 2020

Something is better than nothing. This week we speak to @pam_palam about her journey into body building and how to get started in working out and staying consistent. Her motto is doing something is always better than nothing, so do the exercise you want to do.

I also released an exciting announcement so be sure to check it out!

Find her workouts and free Q&As here:

https://www.instagram.com/pam_palam/

Stay up to date on Book Club information:

https://bit.ly/3f5fGxs

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6. Managing Sugar in Your Diet Jun 28, 2020

Sugar is everywhere! How can you manage the amount of sugar in your diet?

Joined by Dave Glaser, in this episode we talk about:

What strategies will and won’t work
The first step in reducing your intake
How to handle cravings
Dave’s philosophy on artificial sweeteners
What food to fill up on instead

Free online workout: fitlifechampions.com

Find Dave on Instagram: https://www.instagram.com/fitlifechampions/

Don’t forget to leave a review on Apple Podcast!

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5. Why We Run to Comfort Foods and Physical vs Emotional Hunger Jun 21, 2020

Joined by Suz Carpenter from @carpenterone80 we talk about her adult eating disorder and how she found a healthy relationship with food and now teaches others how to do the same. We talk about why we turn to comfort foods and the difference between physical and emotional hunger. Also, how to build the foundation of ending the diet cycle and start eating where you can have weight loss without hunger.

Connect with me and let me know what you want to hear next! https://bit.ly/30iCzsB

More Free Resources to keep learning from Suz:

Join her 7 day free trial https://carpenterone80.com

Facebook community https://www.facebook.com/CarpenterOne80/

Instagram: https://www.instagram.com/carpenterone80/

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4. Your Most Valuable Progress Tracking Resource Jun 15, 2020

Joined by @coachtwist we talk about how to move away from training plans and calorie counting by using your most valuable progress tracking resource. Listen to find out what it is and how to use it.

Find me at: https://bit.ly/30iCzsB

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3. How to Find the Time to Workout Jun 15, 2020

How can you fit working out into your schedule? There's only so many hours in a day and working out can sometimes feel like another chore you have to add to your to-do list. Find out how the most successful and busy people always find a way to prioritize exercise in their routine.

Send me a message to have your questions answered: https://bit.ly/30iCzsB

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2. Let's Get Healthy. I Found my Fitness Journey and Here's How You Can Too Jun 15, 2020

Do you want to have a healthy, stable, consistent lifestyle? You know, where you’re happy without counting calories or chasing the next fad diet? Living a healthy lifestyle shouldn’t be a stressful task, in fact, it should be simple and something you enjoy doing.

In this premiere episode of Girls Gone Healthy, you get to meet me, your host Emily Coffman as I narrate part of my health and fitness journey and how I found my ‘tribe’. I explain the purpose and focus of this podcast which is the four major categories on how to get a healthier lifestyle.

Listen in to learn how you can achieve food freedom and take control of how, when, and what you eat. You will also understand why getting healthier is a lifestyle, not a phase.

Key Takeaways:

How to find what works for you in your health and fitness goals.
The benefits of forming routine, habits, and consistency.
What is the right way to move your body?
How to balance your diet - learning what diet works best for you.
The power of shifting your mindset around health and fitness.

Episode Timeline:

[0:59] Get to know me, Emily Coffman, and my health and fitness journey
[5:45] How I became passionate about group fitness
[7:12] Learn the purpose and focus of this podcast going forth

Quotes

“I believe you don’t have to cut out any foods to have the perfect diet…. I think it’s all about balance.” - [8:20]
“We’re having a healthy, stable, consistency, lifestyle that you can be happy living that way.” [9:38]

Let's connect: https://bit.ly/3f5fGxs

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Start Here. Girls Gone Healthy Trailer Jun 08, 2020

Time to stop "failing" diet after diet and getting stuck in workout routines that leave us unhappy. Join me in creating a healthy lifestyle that doesn't follow specific rules or leave you feeling exhausting. I'm excited you're here!

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