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

Latest Episodes:

72. 4 Things I Wish I Knew (and Accepted) Sooner Mar 25, 2021

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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

Show notes

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/

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Facebook Group: https://bit.ly/2PZ2zTC

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