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

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

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] 

 

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Connect with Aly: https://www.instagram.com/alyraymer/        

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

Last chance to order Life After Sport: igg.me/at/lifeaftersport  

 

Do you have moments when you’re religiously keeping up with healthy habits but still feel like you need to do more? Like you’re still not doing enough? Well, I do too! When we do this, we fail to allow ourselves to feel proud of what we’re already doing. Stop being so hard on yourself! 

 

Did you know that one is greater than zero? You have to understand that anything you’re already doing is a step in the right direction. You don’t always have to be doing anything better, just doing anything can be better than doing nothing.  

 

I’ve recently had to remind myself to celebrate whatever I’m doing and the stage I’m at. Things are changing again than how they were during quarantine and you might be feeling the need to be at your best, which shouldn’t be the case. I would advise that instead of looking for the best thing, look for the next thing. Think of something that could get you to the next little step and not the best step. 

Quotes: 

• “Anything that you’re doing is a step in the right direction.” [3:41] 
• “Instead of looking for the best thing, look for the next thing.” [6:21] 

 

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

Are your healthy habits in alignment with what your body needs? Sometimes we want to push our bodies to perform like others without realizing that everyone is uniquely different. It is important to realize that even though they’re multiple health and fitness programs being sold to us, what works for your friend will not necessarily work for you.  

 

PRE-ORDER LIFE AFTER SPORT NOW: igg.me/at/lifeaftersport  

 

In this episode of Girls Gone Healthy, I speak with Marissa Hamon, a life coach, and a former personal trainer. She serves people with tools and knowledge that help them heal, overcome their challenges, and create their Ideal life. Listen in to learn how taking care of your mental health will help you achieve your physical health.  

 

Key Takeaways: 

• The importance of matching your mental health with your physical health.  

• The importance of moving your body, taking time to rest, and fueling yourself to stay physically healthy.  
• How to start small and with what your body can do before moving on to the next thing.  
• Learn to think of the long-term consequences of your unhealthy habits and take control. 
• The power of taking simple small steps towards your goals to form even bigger habits. 
• Understanding what doesn’t work for your body and in the fitness industry in general.  

• How to transform your mindset into thinking and believing the truth and acceptance of your body.  

Episode Timeline: 

• [1:52] Marissa talks about her background in health and fitness plus shifting to life coaching.  
• [3:42] How to understand your physiology and giving your body what it needs.  
• [8:09] How to do your average by starting with what you can do. 

• [16:02] Why you should stop cheating the system to get the results you want.  
• [20:06] How to be honest with yourself to know your worth without attaching it to your body.  

Quotes: 

• “Be super honest with what you need and know you can’t cheat the system.”- Marissa [7:19] 
• “If it’s easy and quick, it’s probably not real or it’s not sustainable.”- Marissa [19:30] 

• “If you change your body and you don’t change your mind, you can’t build sustainable results.”- Marissa [24:16] 

 

Links Mentioned in the Show: 

https://www.marissahamoncoaching.com  

https://www.instagram.com/marissa.hamon/  

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

This episode is from chapter 1 of my book Elite to Everyday Athlete, 9 Steps to Getting Off the SIDELINES of Life. Order now to get steps 2-9!

igg.me/at/lifeaftersport 

 

In what way are you transitioning in your life today? Are you a former athlete wanting to transition to an everyday athlete? Or you’re just transitioning your health and fitness journey to a different phase? It is important to slow down between changes to recover and avoid burnout. Take that period as an offseason to enjoy the present moment and your emotions.  

In this episode of Girls Gone Healthy, I talk about the importance of slowing down in between life transitions, as detailed in my upcoming book. Listen in to learn the benefits of allowing both your body and mind to recover and prepare you for the next challenge.  

Key Takeaways:  

• The importance of slowing down to reflect as you transition in life.  

• Focus on your new priorities as you transition without burning down. 
• Stop feeling so rushed to what is to come and enjoy the present moment and realize your feelings more.  
• The value of giving yourself a resting period to recover before moving on to other things. 

Episode Timeline: 

• [2:18] How to slow down and reflect instead of jumping on the next big thing. 

• [5:00] Understanding that your needs and goals are going to change as an athlete. 
• [6:12] My rushed transitioning story and what I wish I had done differently at that time.  
• [9:04] How to relax, rest, recover and enjoy the offseason.  

Quotes: 

• ‘Priorities change; you need time to reflect.” [4:57] 

• “We’re so uncomfortable with not knowing what’s coming that we want to speed up the process of transition.” [8:43] 
• “By slowing down, I would have just enjoyed the present moment more; I would have realized my emotions more.” [8:51] 

 

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

Have you been struggling to find your identity and purpose after your student-athlete life?

One Week Left, Order a Copy of Life After Sport:

 https://www.indiegogo.com/projects/life-after-sport-by-emily-coffman#/

 

I am a former athlete and I love sharing how leaving sports behind became a huge struggle for me, so I understand what you’re going through. But did you know you’re a whole person beneath that former athlete exterior? Your identity is not defined by sport but by your mindset.  

 

In this episode of Girls Gone Healthy, I speak with Emily McGee Zaslawsky and Taylor Treacy, former athletes and the founders of Virago Project and the Virago Pod. Virago Project is a nonprofit organization with the mission to help female athletes balance sport with life.  

 

Listen in to learn how you can transition your mindset on how you view your body and your value as a person to find your purpose after sport.  

 

Key Takeaways: 

• The importance of having and normalizing mental health conversations for student-athletes.  
• How we often lack structure and balance required to survive in life after sport.  
• How to channel small things that make you happy from athletics to be part of your real life.  
• How to offer value to different spaces by finding your purpose.  
• How to change your mindset and start singing your body praises instead of criticizing it.   

• The importance of leaning into the unstructured to find your identity in life after athletics. 

Episode Timeline: 

• [2:42] Emily McGee Zaslawsky and Taylor Treacy talk about their athletic and mental health issues background.  
• [6:00] Emily McGee Zaslawsky shares the mental struggles she went through after being a collegiate athlete. 
• [7:59] Taylor Treacy’s struggles with identity and purpose after college volleyball.  

• [9:33] They describe how they rediscovered their identity and purpose after sport.  
• [14:43] The topics they focus on in their organization.    
• [17:42] Taylor Treacy describes how she learned to appreciate her body with how it looks in the moment. 

Quotes: 

• “I never struggled with body image ever until I heard a teammate compare her body to others.”- Taylor Treacy [21:31] 

• “Don’t be afraid to lean into this unknown, lean into the unstructured.”- Emily McGee Zaslawsky [22:24] 
• “The rest of your life is still there and it really can be phenomenal.”- Emily McGee Zaslawsky [22:40] 
• “Confidence is earned- you’re not going to feel confident immediately when you start this new life.”- Taylor Treacy [24:14] 

 

Join the community!         

www.viragoproject.org  

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

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78. Is There Such Thing as The Right Workout? How to Tell If Your Workout Is Wrong for You & The 5 Musts for it to be the Right One

Why are you exercising? Do you have an outcome of your working out in mind? I just realized that even though there are many ways you can make you exercising a success, having an outcome in mind will make you even happier.  You also have to understand that you have to put in the work and do the right exercises for your goals for you to see that outcome. 

 

GET YOUR BOOK COPY TODAY: https://igg.me/at/lifeaftersport/   

 

In this episode of Girls Gone Healthy, I talk about the MUST dos of sustainable exercising and the importance of an outcome-oriented mindset. Listen in to learn the importance of knowing the outcome you want from your working out routine.   

Key Takeaways:  

• The importance of planning your exercises to make it possible. 

• Consider fun workouts that make you feel good and are sustainable. 
• How to make your workouts easy to do and accessible. 
• Make your workouts time efficient by combining exercises not to waste your time.  
• The importance of knowing what the outcome of your working out will be to be happy with it. 
• Understanding that an exercising outcome can be both mental and physical.   

Episode Timeline: 

• [3:28] The four MUST dos of sustainable exercising.  
• [6:38] Why your workout and exercising must generate the outcome and results that you want. 
• [9:17] How I shifted to an outcome-oriented mindset to start seeing results.  

Quotes: 

• “If you keep doing a workout you hate, you’re going to find reasons not to do it.” [4:37] 
• “If you’re not happy with your workout outcome, it’s because you didn’t know what the outcome should be, going to it.” [9:50] 

 

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77. Saving Money and Time with This 3 Step Meal Prep & Meal Plan Process

Have you wanted to try meal prepping but keep putting it off because you think it's difficult and time-consuming? Well, guess what, you’re only thinking like that since you haven’t started yet! For you to live a healthy and successful lifestyle, you have to prioritize simple and streamlined healthy habits like meal prepping.  

 

GET YOUR BOOK COPY TODAY: https://igg.me/at/lifeaftersport/   

 

In this episode of Girls Gone Healthy, I speak with Abbie Stasior, CEO and lead coach at Be About Being Better- a health and life coaching company. She helps very busy and high-achieving people make healthy easy.  Listen in to learn the importance of having some practices that help you refocus your energy to less stressful things. 

Key Takeaways: 

• The benefits of putting yourself first without viewing it as selfish, to show up for other people.  

• How to find a practice that helps get you back to your place of alignment. 
• The importance of meal prepping before going to the grocery store.  
• Learn how to do sheet pan cooking and the benefits of it.  
• How to stop with the all-for-nothing mentality and instead embrace consistency.  
• The simple habits that you should take towards your health to make a difference in your life.  

Episode Timeline: 

• [1:37] Abbie Stasior’s passion for helping people make living healthy easy. 
• [2:40] She describes the tools she uses to refocus her energy to less stressful things.  
• [9:00] How to meal plan before and after your grocery shopping.  
• [18:53] The importance of streamlining your healthy habits to make other things in your life easier and successful.  

Quotes: 

• “You have to get comfortable with putting yourself first and not seeing that as selfish.”- Abbie Stasior [2:48] 
• “Before you even go to the grocery store, you need to meal plan.”- Abbie Stasior [11:10] 
• “We make the healthy things when we’re so busy, bigger than they actually are.”- Abbie Stasior [19:07] 

Links mentioned: 

https://beaboutbeingbetter.mykajabi.com/ 

https://www.instagram.com/abbie.stasior/  

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76. What Mainstream Advice is Getting Wrong About Holistic Health - The Pivot I Made to Start Seeing Results

What if I told you that going wide with your fitness habits will not give you success? I know that might seem odd, but actually focusing on one thing will get you to the tipping point rather than being all over the place. Doubling down on that one activity be it running or lifting weight is more likely to give you results than adding other things to accompany either. 

 

GET YOUR BOOK COPY TODAY: https://igg.me/at/lifeaftersport/  

 

In this episode of Girls Gone Healthy, I talk about the benefits of going deep with your health and fitness habits rather than going wide. Listen in to learn how to reach success levels with that one activity that you probably don’t think will get you there.  

Key Takeaways:  

• Stop going so wide with your habits and instead focus on one thing that will give you success.  

• How going deep with one thing allows you to get to the tipping point of your habits. 
• Improve on the one activity you’re doing and get better at it instead of adding other things.  

Episode Timeline: 

• [2:49] Why you’re not seeing results for going wide with your habits. 
• [5:44] The importance of going deep with one thing rather than being all over with many things.  

• [9:27] Why you should double down on the one thing you’re already doing if you feel stuck.  

Quotes: 

• “Success comes from going deep, not by going wide.” [5:34] 
• “Stop focusing on growing, focus on going deeper.” [5:39] 

 

Join the community!       

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75. Self-Love, Self-Trust, and Slowing Down to Create Action Over Emotion

How strong is your intuition? Are you really connected with yourself on a deeper level? We are all born with intuition but then lose it to the outside world which tells us what we should be doing. But did you know you can reconnect with your intuition by quietly listening to what your body and mind need?  

 

In this episode of Girls Gone Healthy, I speak with Kelley Hoag, an alignment coach and the founder of Root to Rise Health. She empowers men and women to become the authentic intuitive leaders of their lives using spiritual alignment and practical habits. Listen in to learn how rebuilding your intuition will lead you to self-love and self-trust. 

 

Key Takeaways: 

• How we take ourselves out of alignment and weaken our intuition by listening to the outside world.  

• How to love yourself by first trusting yourself and allowing intuitive guidance.  
• The power of focusing on what you need and not what you should be doing.  
• How to experience and observe your emotions to strengthen your intuition and get in touch with your body on a deeper level.  
• How to start reconnecting with your intuition with small practice like a deep breathe every morning before building it up to meditation.  

Episode Timeline: 

• [1:43] Defining intuition and how we weaken it by second-guessing ourselves.  
• [6:09] Kelley describes her journey with less self-trust and less self-love and how she shifted that story.  
• [9:55] Tips on how to slow down and connect with your intuition.  

Quotes: 

• “You really can’t have unconditional self-love without self-trust.”- Kelley [3:47] 

• “As we get older with conditioning and society, our intuition gets quieted and weakened and we have to as adults, learn and unlearn how to reconnect to it.”- Kelley [2:05] 
• “By experiencing the emotion, we’re able to observe it to what it really is, and that’s helping to strengthen our intuition.”- Kelley [12:18] 

 

https://www.instagram.com/roottorisehealth/  

www.roottorisehealth.com   

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PREORDERS CLOSED. Launch Will Open Again in August. Elite to Everyday Athlete - How to Transition to Life After Sport PLUS Your Chance To Have an Inside Look at the Book Publishing Process

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Some people just can't contribute, but that doesn't mean they can't help:

• Please share my pre-sale campaign on Facebook, Twitter, and LinkedIn with your friends, family and network. Please use #ElitetoEverydayAthlete and tag me (@_EmilyCoffman) so that we can help amplify your efforts.
• You can easily share my pre-sale campaign via Indiegogo at the top of the page.
• Please share my book with 5 friends, family members, or co-workers who you think would enjoy it via text or direct message on social media.

 

Thank you so much for of all of your love and support!

 

Thanks again,

Emily Coffman

 

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