Live Your Personal Best - Workout Motivation and Healthy Living For Current and Former Athletes

156. The Important Conversation: How Can We Improve Athletes’ Mental Health?

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

 

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

 

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

 

Episode Timeline

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

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

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

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

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

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

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

 

Key Takeaways

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

 

Quotes

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

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

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

It's time to check in on those New Year Resolutions!

 

How have your first six months of the year been? Have you accomplished all the goals of what you set yourself up to at the beginning of the year? It is very important to check in with your goals, especially those you didn’t accomplish so you can acknowledge your struggles and get better.

 

In this episode of the Live Your Personal Best podcast, I talk about the importance of having a mid-year check-in on your goals. Listen in to learn how you can add more time to your schedule and possibly achieve your goals in the next six months.

 

Key Takeaways:

• Why you should check in to acknowledge the struggles that blocked you from accomplishing your goals.
• Be brutally honest with yourself and see what you did wrong so you can change and progress.
• Learn to recommit yourself and include more check-ins to keep you accountable.
• How to add more time into your schedule by waking up earlier than usual, especially in summer

Episode Timeline:

• [1:53] How to do a check-in to evaluate why you didn’t get to your goals.
• [3:58] How to reevaluate the effectiveness of the goals that you failed to accomplish.
• [6:43] The importance of frequently revisiting your goals in baby steps.
• [10:19] Can you challenge yourself to start waking up early?

Quotes:

“If you’re not looking back at what the original goals were or what your heart really desired, then you’re not going to acknowledge the struggles that came in your way.”- Emily [2:57]

 

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

Episode 100!

Did you know that you don’t necessarily need a personal trainer or an expensive gym/fitness program to attain health and fitness? That’s true; there are many free workout programs on YouTube or simple at-home workouts like walking that are capable of keeping you in the line of fitness. Staying fit and healthy doesn’t have to cost you an arm and a leg, there are definitely some affordable ways you cannot only attain free workouts but healthy foods too.

 

Sponsored by Athletic Greens. Get 5 free travel packs and a year’s supply of Vitamin D with your subscription here: www.athleticgreens.com/liveyourpb 

In this episode of Live Your Personal Best, I speak with my friend Madison of Money with Madison as her guest on how to be healthy on a budget, especially as a fitness beginner. Listen in to learn why having a purpose and starting small with a plan, are two sure things for the success of your health and fitness journey.

Key Takeaways:

• The different free workouts to change your lifestyle on a budget.
• Why you don’t necessarily need a personal trainer or an expensive fitness program to get fitness results.
• Don’t be afraid of being a fitness beginner and instead apply things from the other areas of your life to your fitness.
• The different strategies available to acquire healthy foods affordably.
• Different things that health and fitness impact other than losing weight and staying in shape.
• Why knowing your ‘why’ and starting small with a plan will set you up for long-term success in your fitness journey.

Episode Timeline:

• [2:10] How I changed my mindset around free workouts like walking during Covid.
• [5:56] How to accomplish your solo fitness goals by creating a clear structure of what you want.
• [7:09] Why your discipline from other areas of your life is directly relatable to your fitness.
• [8:46] Tips on how to adopt healthy eating options on a budget.
• [13:16] How to approach and enjoy fitness from many different angles other than just one.
• [17:32] The two things that’ll set you up for success in your health and fitness journey.
• [22:08] I talk about my book Elite: The Everyday Athlete and how I approached writing it.

Quotes:

• “It’s not a necessary part of being fit and being in shape to have a personal trainer.”- Emily [5:11]
• “If you’re someone that has control over your finances, has control over your business, approach fitness how you approach

 

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|| Connect with Madison ||
Instagram: @moneywithmadison
Website: moneywithmadison.com 

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

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!

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98. Making Proactive Choices for Inner Change

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]

 

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

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!

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

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!

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

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/ 

 

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94. It’s Our First Birthday! What I’ve Learned in My Fitness Journey, How My Views of “Healthy” Have Changed, and Why Girls Gone Healthy is OVER

Have you been with me for a year, or are just now joining the community? From Girls Gone Healthy to Live Your Personal Best podcast! This podcast is a quarantine baby and we survived it and fell in love with the journey. What lessons did you learn? How have the said lessons changed your life? Well, I did learn a lot of lessons.   

That is why, in this episode of the Live Your Personal Best podcast, I take a look at the journey one year has been and what I have learned about being healthy. Listen in to learn what these lessons are, why we’re no longer Girls Gone Healthy, and what to expect going forth.

Key Takeaways:

• How to approach fitness with intention and mindfulness.
• Keeping fitness at the back of your mind and be fine with it when you can’t prioritize it.
• How to change your mindset around your goals to find what works for you.
• How to master balance in your life and fitness by zooming out on the season you’re in.
• Why how you identify and view yourself really does matter.
• Look back far out to what you enjoyed and try out or add it to your routine.

Episode Timeline:

• [2:40] The healthy relationship I found with fitness during quarantine.
• [4:52] The difference between my fitness this year and last year.
• [6:03] How I’m doubling down on nutrition now that I can’t work out.
• [8:34] The three things I’ve learned from myself over the 1-year duration.
• [16:36] The reasons why I moved away from Girls Gone Healthy.
• [21:08] Live Your Personal Best moving forward!

Quotes:

“It’s not about days; it’s about weeks, months, or even seasons. It’s about a long period of time is what balance looks like.”- Emily [ [9:11]

“How you view yourself and how you identify yourself really matters; it doesn’t matter if you’re at the beginning of your journey, you’re an athlete.”- Emily [13:39]

 

https://www.youtube.com/channel/UCMiCYot1soCZKP8lBkl1cIA 

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93. Sit Less, Move More, Try Pilates!

Are you looking for a beginner-friendly workout that targets all your muscles? If that’s a yes, then you should try Pilates. You’ve probably heard of Pilates but don’t focus your attention on them or are just intimidated by the huge Pilate machines you see on social media. The truth is, Pilates is designed to accommodate even complete beginners since they are the only exercise that works even the littlest of your muscles.  

 

In this episode of the Live Your Personal Best podcast, I speak with Lesley Logan, a Pilates instructor, and expert. Listen in to learn how you can practice Pilates as your workout routine and save time while living a healthier and better life.

 

Key Takeaways:

• How Pilates engages the deepest and little muscles that you don’t normally engage.
• The time advantage of Pilates which helps work all muscles in a span of 30 minutes.
• How Pilates helps you reset your thoughts and form a better mindset.
• How they help you become patient and be content with whatever you’re doing.
• The importance of having a one-on-one consultation before doing a reformer Pilates class.
• The benefits of cross-training with Pilates as an athlete.

Episode Timeline:

• [2:01] How Lesley found and fell in love with Pilates as her go-to workout.
• [4:14] Why Pilates is for everybody, especially beginners.
• [7:13] The different types of Pilates and styles.
• [8:48] The type of Pilate classes that Lesley teaches virtually.
• [13:45] The lesson of patience that practicing Pilates will teach you.
• [17:20] Why you shouldn’t do a reformer Pilates class without a one-on-one consultation first.

Quotes:

• “It’s for everyone; if you have a body, you can do Pilates.”- Lesley [4:20]
• “Just because you did the movement doesn’t mean you got it yet.”- Lesley [14:50]

 

Try a class for free: OnlinePilatesClasses.com/free

Connect with Lesley: https://www.instagram.com/lesley.logan/

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