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

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

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)

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

So we've heard of intuitive eating. And we've heard about disordered eating. But what about disordered exercising? Can we intuitively rest and exercise? Listen to this week's episode to learn how to value rest! (just as much as working out)

 

In today's show, we are joined by Nyla, a certified health and life coach trained in habit and mindset change, and also holds a diploma in food nutrition.  Nyla discovered she had a disordered relationship with exercising, which drove her to the point that she was so rigid and would leave family functions and go work out. She did it due to her fear of gaining weight and equating her worth as a human being to how long and hardcore she worked out until she discovered that intuitive rest is productive as it brings about freedom and flexibility. Let's listen in and draw knowledge on what triggered Nyla's change in mindset that led to the adoption of intuitive rest as a way of life.

Key Takeaways:

• Disordered exercise destroys one's mindset around exercising, especially if you switch the schedule up.
• Resting brings about freedom and flexibility.
• Rest is beautiful, strong, powerful, and helps us function better.
• Understanding that rest has no rules around it and has no pre-defined way of how it should look.
• The importance of mindset change towards achieving intuitive rest.

Episode Timeline:

• [1:54] Nyla's backstory: Her journey through disordered exercise and its effects on her.
• [4:03] Nyla's Motivation behind her addiction to hardcore workout.
• [15:46] Nyla's mindset change on rest: Demystifying resting as being lazy and its importance.
• [23:53] Nyla's advice on mindset reframing: Identifying rest as necessary as working out.

Quotes:

• "Rest is productive."- Nyla [5:31]
• "We function better when we allow ourselves to rest."- Nyla [8:53]
• "Rest doesn't have to look a certain way for it to count."- Nyla [12:16]
• "You don't fail if you don't follow a program perfectly."- Nyla [18:32]
• "Your current situation doesn't have to be your final destination."- Nyla [24:08]

Connect with Nyla on:

Instagram

 

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

Are you working on achieving goals and not seeing daily results? The cause is deeply rooted within you in the form of self-doubt, which sabotages any form of progress, thus causing frustrations in the end. Your thoughts are the backbone of achievements whereas self-sabotage, is always actively trying to get in your way so that you don't act on situations you're supposed to. Avoid being a victim to self doubt! 

 

In this episode, we identify self-sabotage as any behaviour that creates problems in our daily lives and interferes with achieving our long-term goals. It exists actively, whenever we are ready to do something, then end up taking so much time before acting on the plan, and exists passively when we add more things to our day to avoid doing activities directed towards our goals. Let's listen in and learn what causes self-sabotage and how to keep track of our goals to achieve them consistently. 

 

Part 1: Episode 82 - http://emilycoffman.org/focus-on-the-positive/  

Part 2: Episode 88 - https://girlsgonehealthy.podbean.com/e/summer_challenge/  

Key Takeaways: 

• Understanding what self-sabotage is and how it manifests itself differently within us. 

• Self-doubt can either be active or passive. 
• Having thoughts of self-sabotage trickles into one's habits and adjusts one's character into becoming who they are.  
• Understanding the root causes of self-sabotage and how to counteract them for the benefit of massive results. 
• Consistency, self-discipline, and self-belief are vital in suppressing thoughts of self-sabotage.  

Episode Timeline: 

• [1:24] What is the definition of self-sabotage, and how it hinders the achievement of our long term goals. 
• [2:32] Self-sabotage identifies as either active or passive.  
• [8:52] What are the causes of self-sabotage and how to identify the root cause of such thoughts. 

Quotes: 

• "What the mind thinks, the body achieves."- Emily [4:21] 

• "What you think becomes your words, and your words become your actions, your actions become your habits, and your habits become your character."- Emily [4:40] 
• "Self-sabotage is such a big issue because it's wasting your hard work."- Emily [5:23] 

 

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

Have you been living a life that is not filled with passion? This episode is for you. The best time to find your passion was ten years ago. The second-best time to find your passion is today. Sammi Beatrice will ignite your passion today. 

 

Sammi Beatrice is the CEO of Your Passion Agency and a motivational speaker who helps people become more productive. Additionally, she helps teens and young adults find their passion and create it into something magical. Sammi Beatrice will be taking us through the process of finding and our passion. 

Listen in and get motivated to find your passion. 

Key Takeaways: 

• How do you find your passion and create something great out of it? 
• Reasons why you need to find your passion 
• The DREAM (design radiant energy and move) method of finding your passion 
• The hardest part of living your passion  

Episode Timeline: 

• [1:13] Getting to know Sammi Beatrice and how she got into the passion space 
• [6:36] How do you find out what you are passionate about? 
• [10:03] Sammi's dream method and how she explored it 
• [19:36] The hardest part about living with passion and this whole process 
• [21:35] Sammi's Advice 

Quotes: 

"Anything you do, you can sometimes like just fall in love with it."- Sammi Beatrice [07:44] 

"Passion doesn't have to dominate your life. It's an extra little something that allows you to become a better person every day and the person you were the day before. Also, it allows you to do things you didn't think you're going to do."-Sammi Beatrice [08:24] 

"The idea of taking action, and the idea of taking action when you're passionate, is so powerful. I believe that when you are passionate about something, you have this extra fire inside of you, you have the urge and excitement, to want to get things done and achieve something."-Sammi Beatrice [10:57] 

Connect with Sammi Beatrice on: 

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

Website: https://sammibeatrice.com/  

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

Summer is coming! Which means parties, lazy days at the beaches, and less time at the gym. Does that mean that enjoying yourself means you’ve fallen off the wagon? Absolutely not! You can enjoy yourself while doing other activities to continue your fitness goals even if you don’t get to be at the gym. 

 

In this episode of Girls Gone Healthy, I talk about resetting fitness expectations during the holidays without falling off the wagon. Listen in to learn how to challenge yourself with new activities that work for you outside of your normal routine during summer. 

Key Takeaways:  

• Learn to appreciate the activities you’re doing during the holidays even though you’re not going to the gym. 

• Understand that you’re still continuing with your goals, they just look different. 
• Let go of your fear of not going to the gym and instead allow yourself to be in the present moment. 

Episode Timeline: 

• [1:46] Don’t be dismissive of the exercises you’re already doing.  
• [5:26] Challenge yourself on where you can be more active outside your fitness routine. 

• [7:32] The mindsets needed to help you with consistency.  

Quote: 

“If you’re not so quick to be dismissive of exercises that you’re doing, then you’ll find that you’re a lot more active than you think.” [2:39] 

 

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

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] 

 

 

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Connect with Amanda: https://www.instagram.com/amandanighbertrd/  

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

Do you have a goal that you’ve been struggling with finding the motivation to work on? How about a 90-day sprint to get results fast? A 90-day sprint is a method that allows you to double down on one single goal at a time and significantly work on it. I have done a 90-day sprint before during the pandemic, and it honestly made achieving goals a lot easier. 

 

In this episode of Girls Gone Healthy, I talk about the 90-day sprint method and how to use it to work on your goals and achieve them fast. Listen in to learn how to balance your work and life by doubling down on things that keep you awake at night. 

 

Key Takeaways:  

• How a 90-day sprint allows you to significantly achieve change with your goals. 

• How to use the 90-day sprint method to tackle each of your goals individually in a 3 months cycle. 
• How to be focused and make time for what’s important to balance your life. 
• Why 90-day sprints should be set aside for things you believe will make your life lighter.  

Episode Timeline: 

• [1:18] Understanding the 90-day sprint as a doubling down on one goal method.  

• [6:40] How the 90-day sprints make things easier by helping you understand what works for you. 
• [10:30] How I have incorporated the 90-day sprints into my work-life routine.  

Quotes: 

• “A 90-day sprint is 90 days of clear focus on one goal and doubling down on it.” [1:19] 
• “I made the time for it all by being so focused.” [12:36] 

 

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85. How to Improve Your Strength by Mastering Kettlebells

Did you know that there are some exercises you can perform as cardio and as strength training without jumping? Yes, and they’re the kettlebell exercises! I know, just like you a kettlebell isn’t an equipment I pay much attention to in the gym, but as it turns out, it’s an excellent form of exercising. It can be done by anyone with fitness goals and all you need is to know how to hold your breath to be great at it.   

 

In this episode of Girls Gone Healthy, I speak with Colleen Conlon. She’s a kettlebell specialist who helps women build strength, improve their metabolism, and master kettlebells. Listen in to learn about kettlebell exercising, techniques, and why you should adopt it in your fitness routine.  

 

Key Takeaways: 

• The different kettlebell techniques- hardstyle swing, kettlebell sport, juggling, and many more. 

• Why kettlebell is for anyone and everyone who wants to be active and to achieve results.  
• The importance of knowing how to use your breath and creating tension to feel good with a kettlebell. 
• How to get started with your goals and find a support system to help you reverse engineer your mindset.  

Episode Timeline: 

• [1:54] Colleen Conlon talks about her struggles with weight and body image and how she found her confidence with kettlebells.  

• [6:13] The story of how she discovered kettlebells and fell in love with the whole concept. 
• [8:40] Understanding the different kettlebell techniques and who can do them.  
• [13:41] Colleen Conlon’s training regimen for the Guinness World Book of Records.  
• [17:46] Why it is hard to train people to engage their lats muscles.  

Quotes: 

• “Kettlebell is such a great way to get your strength and cardio done without doing any type of jumping.”- Colleen Conlon [12:43] 
• “If you don’t know how to create tension in your upper body or engage your lats, it can be really hard to stay safe in some exercises.”- Colleen Conlon [20:14]  

 

www.colleenconlon.com  

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

Have you been struggling to find consistency in your fitness habits or other habits in general? Don’t we all at some point? But, sometimes why we fail is because we don’t ask ourselves the right questions, we don’t establish our end goal at the very beginning of setting them. To achieve your goals, you have to stay committed and to stay committed, you have to ask yourself how. 

In this episode of Girls Gone Healthy, I talk about the importance of asking yourself the right questions like ‘how do I do it’ to achieve your goals. Listen in to learn why sometimes having blind faith goes a long way.  

Key Takeaways:  

• The importance of shifting your mentality from ‘should’ to ‘how’ to commit to yourself and build your confidence. 

• The power of focusing on the ‘how’ to stay sustained through your journey before you see results.  
• How to stay committed to your habits to overcome second-guessing yourself. 

Episode Timeline: 

• [0:36] Why you should switch from asking yourself ‘what should I do’ to ‘how do I do it’.  
• [3:19] A perfect example of having blind faith and learning how to do it.  

Quotes: 

• “Confidence comes from doing what you say you’ll do.” [2:20] 
• “You’re not going to question yourself if you’re already committed to you.” [7:00] 

 

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