Girls Gone Healthy - Workout Motivation and Food Guide to Live a Cheap, Easy Healthy Lifestyle for College Girls and Women

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Top Podcast for helping you move from STUCK and OVERWHELMED to MOTIVATED and CONFIDENT in living a healthy lifestyle. Are you struggling to find motivation to stick with your workout routine? Do you want to eat healthier but you’re done trying yet another diet? Are you stuck on even where to start when it comes to getting in shape, eating right, and feeling confident in your body? I know exactly how you feel. Hi guys, I’m Emily Coffman. I was a Division 1 athlete and honestly I was really burnt out of that lifestyle. I knew there had to be a way to be healthy without devoting my life to it. So, I wanted to create a plan for you where we can create a lifestyle that works with you and for you. If you are ready to find your healthy lifestyle for good, this is the place for you. Welcome to the tribe, Girls Gone Healthy.This podcast has been created for informational and entertainment purposes only. This should not be taken as medical advice. https://girlsgonehealthypodcast.com or reach out at info@girlsgonehealthypodcast.com

Emily Coffman | Former Athlete, College Health Tips, Food Freedom


    • Dec 6, 2021 LATEST EPISODE
    • weekdays NEW EPISODES
    • 21m AVG DURATION
    • 131 EPISODES

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    Latest episodes from Girls Gone Healthy - Workout Motivation and Food Guide to Live a Cheap, Easy Healthy Lifestyle for College Girls and Women

    128. Striving for Excellence Without Being Miserable in the Process

    Play Episode Listen Later Dec 6, 2021 30:15

    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/ Learn more about your ad choices. Visit megaphone.fm/adchoices

    127. Training Through the Roadblocks, Thriving With Ambition, and Other Lessons with Paralympian McKenzie Coan

    Play Episode Listen Later Nov 29, 2021 30:24

    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  Learn more about your ad choices. Visit megaphone.fm/adchoices

    126. Doing What Makes Me Happy this Holiday Season

    Play Episode Listen Later Nov 24, 2021 13:57

    Want to be more intentional this holiday season? Today's episode I discuss how I plan on doing so. Come join the community on instagram: https://www.instagram.com/liveyourpb/ Read Elite to Everyday Athlete: https://amzn.to/3ysSbqW  Learn more about your ad choices. Visit megaphone.fm/adchoices

    125. Bouncing Back & Breaking Through

    Play Episode Listen Later Nov 22, 2021 29:53

    Join us this week for an uplifting message on bouncing back and breaking through. Gez is an Author of "Motivational without the Hype", a High Performance Coach and Motivational Speaker since he was 18 years of age. His journey started when he found his purpose when he was overweight where he experienced a mild heart attack symptom and immediately turned his life around that resulted in a body transformation. The resilience and determination stem from his mother who battled breast cancer and is cancer free. It was there and then the Thrive Method was discovered for success from mindset, skillset and execution. He is also a HBDI Practitioner, Master Coach through Life & Leadership, Certified Professional (DISC, Emotional Intelligence & Motivators) Design & Agile Certified. He is also a Podcast Host Top 10 listed in Australia, Inspirational Category. He has extensive background on Projects & IT. He has spoken internationally and been featured in various media platforms. Follow along with Gez: https://gezperez.com Stay connected! https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

    124. Finding Your New Athletic Identity After Sports Retirement [Elite to Everyday Athlete Book Reading Part 3]

    Play Episode Listen Later Nov 18, 2021 17:18

    Insights from former NFL quarterback Tony Romo, Olympic Bobsledder Bethany Hart Gerry, sports psychologists and more. Ready to read the full book?? https://amzn.to/3ysSbqW  Learn more about your ad choices. Visit megaphone.fm/adchoices

    123. How to Exercise Mindfulness – Get Proud. Get Resilient. Get Present.

    Play Episode Listen Later Nov 15, 2021 24:58

    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  Read Elite to Everyday Athlete: https://amzn.to/3ysSbqW Learn more about your ad choices. Visit megaphone.fm/adchoices

    122. Kick Seasonal Depression/Sadness in the Butt. How to Stay Motivated During Winter Months

    Play Episode Listen Later Nov 8, 2021 17:55

    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 Learn more about your ad choices. Visit megaphone.fm/adchoices

    121. Increase Productivity and Gain Clarity Around Your Feelings of Overwhelm

    Play Episode Listen Later Nov 1, 2021 28:35

    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 Learn more about your ad choices. Visit megaphone.fm/adchoices

    120. Eat Better, Eat Together Month - Learn How to Grow Your Own Organic Food

    Play Episode Listen Later Oct 25, 2021 31:16

    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 Follow along at: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

    119. How Gym Class Gave You Unrealistic Exercise Expectations & Why You're Not “Bad” at Working Out

    Play Episode Listen Later Oct 18, 2021 25:37

    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/ Learn more about your ad choices. Visit megaphone.fm/adchoices

    118. I quit.

    Play Episode Listen Later Oct 11, 2021 17:04

    Get your copy of Elite to Everyday Athlete: https://amzn.to/3ysSbqW Follow along at: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

    117. Align with Your Goals and Accomplish Them Efficiently - The 3 Step Plan When Starting a New Goal

    Play Episode Listen Later Oct 7, 2021 16:55

    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 Follow along at: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

    116. Why You've Always Hated Running and What Regular Runners Do Differently - A Beginner's Guide to Running

    Play Episode Listen Later Oct 4, 2021 32:10

    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 Learn more about your ad choices. Visit megaphone.fm/adchoices

    115. What is a “Normal” Life After Sports Anyways? [Elite to Everyday Athlete Book Reading Part 2]

    Play Episode Listen Later Sep 30, 2021 14:08

    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/ Learn more about your ad choices. Visit megaphone.fm/adchoices

    114. Pivoting without a Plan B

    Play Episode Listen Later Sep 27, 2021 29:15

    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/ Learn more about your ad choices. Visit megaphone.fm/adchoices

    113. Becoming the CEO of Your Best Life & Taking Ownership of Your Goals

    Play Episode Listen Later Sep 23, 2021 20:41

    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/ Learn more about your ad choices. Visit megaphone.fm/adchoices

    112. How to Look Past Today and Tomorrow and Make Choices for Long Term Impact

    Play Episode Listen Later Sep 20, 2021 15:42

    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 Learn more about your ad choices. Visit megaphone.fm/adchoices

    111. What's the Rush? Getting Rid of the Self Imposed Timeline

    Play Episode Listen Later Sep 16, 2021 12:30

    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 Learn more about your ad choices. Visit megaphone.fm/adchoices

    110. Tapping Into Your Strength and Building the Vision You Want. No More People Pleasing!

    Play Episode Listen Later Sep 13, 2021 28:47

    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 Learn more about your ad choices. Visit megaphone.fm/adchoices

    109. Is LAZINESS Getting in the Way of Your Goals? 3 Steps to Cure Your Lazy Feelings

    Play Episode Listen Later Sep 9, 2021 16:02

    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 Learn more about your ad choices. Visit megaphone.fm/adchoices

    108. Take Your Power Back and Stop Chasing Perfection

    Play Episode Listen Later Sep 6, 2021 33:15

    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 Learn more about your ad choices. Visit megaphone.fm/adchoices

    107. From Rock Bottom to a New Purpose – Discovering “Who Am I After Sports”

    Play Episode Listen Later Sep 2, 2021 28:15

    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  Follow along at: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

    106. How to Stop Being Defined by Your Work (Reading of ‘The Inner Athlete' from Elite to Everyday Athlete)

    Play Episode Listen Later Aug 30, 2021 18:58

    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/ Learn more about your ad choices. Visit megaphone.fm/adchoices

    105. Let's Have a Pep Talk About the Future You and Finding Happiness in Motivation

    Play Episode Listen Later Aug 23, 2021 13:08

    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: https://www.tiktok.com/@_emilycoffman?    https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

    104. Tracking & Journaling Technique for Working Towards Multiple Goals at Once

    Play Episode Listen Later Aug 16, 2021 14:22

    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] Follow along at: https://www.tiktok.com/@_emilycoffman?  https://www.instagram.com/liveyourpb/  Learn more about your ad choices. Visit megaphone.fm/adchoices

    103. Changing Your Nutrition Without Going to The Extremes - The 2 Most Common Mistakes Seen From a Registered Dietitian

    Play Episode Listen Later Aug 9, 2021 25:38

    Joined by R.D. Katie Spada we discussed the first step in starting to eat healthier, how to avoid taking things to the extremes, how to fuel as a former athlete, and more! 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  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/  Learn more about your ad choices. Visit megaphone.fm/adchoices

    102. What We Can Learn From Simone Biles and Knowing When to Quit

    Play Episode Listen Later Aug 2, 2021 18:25

    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/ 

    101. We're Halfway Through the Year! How to Re-Evaluate Your Goals and Get Back on Track

    Play Episode Listen Later Jul 26, 2021 13:28

    It's time to check in on those New Year Resolutions! Follow along at: https://www.tiktok.com/@_emilycoffman?  https://www.instagram.com/liveyourpb/ 

    100. Don't Go Broke Getting Healthy. Budgeting Tips and Getting Fit for Cheap

    Play Episode Listen Later Jul 19, 2021 26:20

    Episode 100!   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    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 

    99. 3 Steps of Habit Building - Going from Information Overwhelm to Implementation

    Play Episode Listen Later Jul 12, 2021 23:44

    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 

    98. Making Proactive Choices for Inner Change

    Play Episode Listen Later Jul 5, 2021 12:10

    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 

    97. 10 Steps to Breaking Out of Your Comfort Zone & Jumpstart Your Life

    Play Episode Listen Later Jun 28, 2021 23:20

    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/  Facebook Group: https://www.facebook.com/groups/personalbesties   

    96. You Deserve to Feel Healthy. How to Feel Your Best By Treating the Root Problem, Not the Symptoms

    Play Episode Listen Later Jun 21, 2021 24:42

    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 

    95.How to be Purpose Driven in Your Actions, Outcome, and Life

    Play Episode Listen Later Jun 14, 2021 23:33

    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  Instagram: https://www.instagram.com/liveyourpb/  Facebook Group: https://www.facebook.com/groups/personalbesties 

    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

    Play Episode Listen Later Jun 10, 2021 24:32

    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  Join the community! Instagram: https://www.instagram.com/liveyourpb/  Facebook Group: https://www.facebook.com/groups/personalbesties 

    93. Sit Less, Move More, Try Pilates!

    Play Episode Listen Later Jun 7, 2021 20:24

    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/ Join the community!        Instagram: https://www.instagram.com/liveyourpb/ Facebook Group: https://www.facebook.com/groups/personalbesties Don't forget to subscribe so you never miss an episode and please leave a 5-star review if you enjoyed the show! 

    92. 3 Things to Improve on That Don’t Cost More Time or Money

    Play Episode Listen Later Jun 3, 2021 7:10

    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]

    Start Here - Live Your Personal Best (Your Virtual Accountability Partner)

    Play Episode Listen Later Jun 2, 2021 1:34

    Join our facebook group: https://www.facebook.com/groups/personalbesties  Additional Resources: http://emilycoffman.org    Podcast previously Girls Gone Healthy.

    91. Think It’s Time to Rest? How to Value Rest and Working Out Equally. Unpacking Disordered Relationships with Exercise

    Play Episode Listen Later May 31, 2021 25:27

    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   Join the community!        Instagram: https://bit.ly/3f5fGxs                   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! 

    90. Are You Living in Self-Belief or Self Doubt? Don’t Be Your Own Worst Enemy!

    Play Episode Listen Later May 27, 2021 13:23

    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]    Join the community!         Instagram: https://bit.ly/3f5fGxs                    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! 

    89. Fire Up Your Goals – Taking Action and Finding Your Passion

    Play Episode Listen Later May 24, 2021 23:20

    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/   Join the community!         Instagram: https://bit.ly/3f5fGxs                    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! 

    88. How to Reset Your Expectations and Still Achieve Your Fitness Goals This Summer

    Play Episode Listen Later May 20, 2021 9:43

    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]    Join the community!        Instagram: https://bit.ly/3f5fGxs                   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!   

    87. Eat More, Workout Less, and Get the Results You Want - The Truth Behind Hitting a Plateau

    Play Episode Listen Later May 17, 2021 26:34

    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/   Instagram: https://bit.ly/3f5fGxs                   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! 

    86. Feel Excited, Energized, and Ready to See the Results NOW?! Here’s Why You Need a 90 Day Sprint

    Play Episode Listen Later May 13, 2021 14:56

    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]    Join the community!       Instagram: https://bit.ly/3f5fGxs                  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! 

    85. How to Improve Your Strength by Mastering Kettlebells

    Play Episode Listen Later May 10, 2021 22:45

    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   Join the community!      Instagram: https://bit.ly/3f5fGxs                  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! 

    84. ‘How’ to Stay Committed to Your Goals - Here's What Changing Your Mindset Actually Looks Like

    Play Episode Listen Later May 6, 2021 8:38

    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]    Join the community!      Instagram: https://bit.ly/3f5fGxs                 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! 

    83. Don’t Be Bored by Your Workout Routine & Other Advice from an Expert Fitness Instructor

    Play Episode Listen Later May 3, 2021 21:01

    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/         Instagram: https://bit.ly/3f5fGxs                 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! 

    82. Why Are We So Hard on Ourselves? How to Get Rid of the Guilt, Pressure, and Stress and Focus on The Positive

    Play Episode Listen Later Apr 29, 2021 7:56

    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]    Join the community!           Instagram: https://bit.ly/3f5fGxs                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! 

    81. How to Show Up on The Bad Days and Build Better Habits

    Play Episode Listen Later Apr 26, 2021 25:16

    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/   Join the community!           Instagram: https://bit.ly/3f5fGxs                Facebook Group: https://bit.ly/2PZ2zTC     

    80. Life Changes and Big Transitions? First Step to Start the Journey Strong

    Play Episode Listen Later Apr 22, 2021 11:38

    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 

    79. Changing Your View of Your Body and Confidence After Competition is Over

    Play Episode Listen Later Apr 19, 2021 26:08

    Have you been struggling to find your identity and purpose after your student-athlete life? 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]    Join the community!          www.viragoproject.org   Instagram: https://bit.ly/3f5fGxs               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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