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. I'm here so 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. http://emilycoffman.org or reach out at emily@emilycoffman.org
Episodes
Thursday Apr 01, 2021
Thursday Apr 01, 2021
GET YOUR BOOK COPY TODAY: https://igg.me/at/lifeaftersport/
What would happen if you started going after the healthy lifestyle you want today, and not tomorrow? You see, taking small steps towards the lifestyle you envision for yourself will get you there if you just do it rather than telling yourself stories that no longer apply to you.
In this episode of Girls Gone Healthy, I talk about how I took small step towards my healthy lifestyle and how you can too. Listen in to learn how listing down and acting on small things can get you to your desired lifestyle faster.
Key Takeaways:
- How to start acting like the person you want to become by doing small changes.
- Stop allowing your past stories to hold you back from the lifestyle you want to live.
- How to start acting and living your new story by listing small things you want to do but you’re not currently doing.
Episode Timeline:
- [1:58] How I started to become the person I wanted to become by choosing healthier meals over what I typically ate.
- [7:29] List down small ways you can act living your new story in the next few days.
Quotes:
- “You don’t need to like all the vegetables to eat healthier; you don’t need to like every type of workout to go to the gym more.” [6:21]
- “If you had a bad experience with it 10 years ago, this might be just a story that you’re telling yourself that’s not true anymore.” [7:12]
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Monday Mar 29, 2021
Monday Mar 29, 2021
How is your relationship with food? Are you an obsessive dieter or an intuitive eater? Or are you in the messy middle? We often have underlying issues where our control with food comes from, and it is not a matter of switching off your extreme eating habits. It is important to become informed by the science of food before adopting dieting or intuitive eating to understand your body and the impact of either.
In this episode of Girls Gone Healthy, I speak with Devyn Derksen, a former biologist turned health coach and holistic nutritionist. She’s also the host of the Busy Girls Guide to Health podcast and helps people learn their unique diet and respect their bodies.
Listen in to learn the importance of listening and embracing your body as it goes through changes during different stages of your life.
Key Takeaways:
- Why it is hard to get out the mentality of dieting.
- How to adopt informed eating- eating whatever makes you feel good without extremes.
- How we struggle with our relationship with food when going through difficult times.
- Consider the effects of dieting or intuitive eating before you start indulging in any of it.
- How to work through your eating mentality and where it’s coming from.
- Learn how to embrace where your body is at and accept that your body will sometimes go through changes.
Episode Timeline:
- [3:32] The messy middle- being between an obsessive dieter and an intuitive eater.
- [12:08] How Devyn let go of attaching her self-worth to being thin.
- [15:48] How to create a personal lifestyle that works for you.
- [9:13] Learn to surrender and listen to your body when going through changes.
Quotes:
- “If you’ve been dieting your whole life and you’ve seen food as a thing to be controlled, it’s really hard to reject that.”- Devyn [4:18]
- “Before we start to indulge and before we start to go towards a more intuitive place, we need to think how that is going to make you feel.”- Devyn [14:51]
- “Even if you’re someone that’s comforted by control, there have to be times in life you give that up.”- Devyn [19:19]
www.instagram.com/devyn.derksen
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Thursday Mar 25, 2021
Thursday Mar 25, 2021
It’s my birthday! And I have a few lessons I wish I had learned earlier that I would like you to know. The older you get, the more you realize that health and fitness and life are a journey, not a destination. Chances are that there’s always going to be things about your body or yourself that make you uncomfortable. Or maybe you’re always going to find excuses on why you haven’t accomplished your goals.
In this episode of Girls Gone Healthy, it’s all about confidence, prioritizing, mental health, and going after goals today. Listen in to learn how to show up confidently in your own way and accomplish the goals you set out to.
Key Takeaways:
- Why confidence isn’t about how you look but the environment you’re in and the people you surround yourself with.
- How to prioritize your health and fitness and what’s important for you by smartly managing your time.
- Learn not to put your physical health over your mental health.
- Don’t wait for tomorrow to do what you can do today- show up and accomplish your goals.
Episode Timeline:
- [1:01] How I gained confidence and still have struggle days depending on my environment.
- [5:54] Learn to make time because you’ll never have enough of it to do what you want.
- [8:12] How to stop focusing only on your physical exercising while neglecting rest and self-care.
- [10:08] How I showed up for myself and started this podcast without waiting for the perfect time.
Quotes:
- “Working out can be healthy, but so can be all these other ways of self-care.” [9:16]
- “You just have to go for it now; it doesn’t matter what that looks like.” [13:51]
- “You just have to show up and do the thing in order to become that person.” [15:24]
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Monday Mar 22, 2021
Monday Mar 22, 2021
Have you been trying to focus on achieving your fitness goals by staying consistent, but you keep falling off-track? That’s maybe because you’re relying on motivation and not discipline. You see, motivation lasts for as long as it does, while discipline stays for as long as you want it to. For you to commit to your goals and execute them, you have to discipline your day and mind.
In this episode of Girls Gone Healthy, I speak with Lashawn Gee, an author, a mindset coach, and a former athlete. She teaches student-athletes and young women how to activate discipline using mindset strategies so they can navigate academics, athletics, and life after sport without overwhelm.
Listen in to learn the benefit of changing your mindset on how you approach your goals with gratitude so that you can achieve them with ease.
Key Takeaways:
- The importance of preparing yourself for a life outside of playing sport by activating discipline during that career period.
- How to find energy by surrendering and digging deeper into your faith to persevere when things get difficult.
- How to tap into discipline to create healthy habits, long-term routines, and reach your life goals.
- How to activate your discipline by deciding to commit to your goals, visualizing them, executing the plan, and showing gratitude.
- Change your mindset and verbiage to do energetic things because you’re willing and are able to do so.
Episode Timeline:
- [2:11] How Lashawn’s personal life, athletic life, and career life experiences inspired her to write her book The Jump That Counts.
- [10:23] Learn to reflect on what got you from deeper situations to help you achieve your goals.
- [12:30] How to activate your discipline with Lashawn’s carpe diem strategy.
- [18:10] How to change your mindset on how you approach and work on your goals.
Quotes:
- “You either draw from motivation, which only lasts for as long as you’re motivated; or discipline which is instilled in us that were can tap into every day.”- Lashawn [9:34]
- “If you’re grateful for the things that you have now, then as you continue to take action, you’ll even be more grateful for the journey that you’ve taken.”- Lashawn [16:38]
- “Always remember to pour into yourself, reflect on your day and week.”- Lashawn [22:37]
- “When you fill yourself up that way, you’re able to help and impact others.”- Lashawn [23:34]
https://www.instagram.com/theellegee_/
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Thursday Mar 18, 2021
Thursday Mar 18, 2021
I know that in a fast-paced world where we almost crave for things to happen instantly, health and fitness can feel sluggish before seeing any real results, right? It feels like it’s taking forever sometimes, but remember good things take time. The best thing you can do for your fitness journey is to let go of quick fixes to fast results, and instead adopt a long-term time investment strategy.
In this episode of Girls Gone Healthy, I talk about investing time in your health and fitness journey like you invest money. Listen in to learn how not to set yourself up for failure by setting unsustainable short-term goals.
Key Takeaways:
- Stop putting yourself on a timeline and recognize that health and fitness is a journey.
- Think of health and fitness as a long-term investment.
- How short-term solutions will lead to burnout and unsustainable results.
- Learn to enjoy the journey without rushing to set another goal to fulfill your or other people’s unrealistic expectations.
Episode Timeline:
- [1:42] Understanding the slow journey that is health and fitness.
- [4:08] How to view investing in your health the same way you view investing with your money- a slow process.
- [10:49] How to evaluate what’s next after achieving your goals to stop setting yourself up for failure.
Quotes:
- “It takes a while for you to actually see any real change.” [2:20]
- “Investing in your health is just like investing in anything else.” [4:09]
- “Let yourself enjoy the process, enjoy the journey without some expectations that someone else has on you or that you feel you need to put on yourself.” [13:37]
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Monday Mar 15, 2021
Monday Mar 15, 2021
Diana shares her story of turning to fitness in the hard times and how it’s helped her step out of her comfort zone with her OCD. She has seen the difference fitness has made in her life and the lives of the high school students she teaches. She is the author of the book YES, YOU CAN where she shares her battles with OCD and how she was ultimately able to shift her perspective to view her disorder as a superpower and a blessing rather than a curse.
Her signature phrase: YES, YOU CAN, shouted with enthusiasm in her fitness classes has grown to be a motivational saying that is meant to help others in achieving greatness and unlocking their utmost potential, no matter what barriers their anxiety and OCD may inflict on them.
Diana Katsikaris is a Boston based coach, trainer, author and educator. She is an educator and author whose mission and goal is to teach others the power of the brain and body connection, how exercise can help anxiety, and aims to end the stigmas around mental health/mental illness.
Listen in to hear Diana’s story and how you can use her techniques for your own fitness journey.
Key Takeaways:
- Using your physical health to improve your mental health
- How to make daily milestones to check in with yourself
- How fitness can make you step outside of your comfort zone
- Where do you direct your energy
“Fitness became my “me time” and pulled me out of the path I was going down. It ended up being more for my mental health.” - Diana Katsikaris
Connect with Diana: https://dianakatsikaris.godaddysites.com/contact-us
https://www.instagram.com/coachdianak/
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Thursday Mar 11, 2021
Thursday Mar 11, 2021
Did you know that time management is nothing if you don’t prioritize yourself? This is because you’re going to waste your time doing everything else but that. I believe that the power to accomplishing your goals and being happy lies in your hands. You have to change how you approach things in your life and your health and fitness journey.
In this episode of Girls Gone Healthy, I talk about prioritizing yourself and your goals to start seeing results. Listen in to learn how to take control of your life by reorganizing things in your life to put yourself first.
Key Takeaways:
- How to prioritize yourself and your goals to start seeing action happen.
- Take off your to-do list things that do not contribute to your happiness and your moving forward goals.
- Reorganize how you approach things to find time to put yourself first.
Episode Timeline:
- [2:10] Why I would tell women in my fitness community to put themselves first.
- [5:49] How external circumstances make you feel controlled and eventually start losing your power.
- [7:09] Learn to make time to prioritize yourself and things that make you happy.
Quotes:
- “When you start prioritizing yourself and your goals, that’s when you’re going to see the action happen.” [4:45]
- “Putting yourself first can help you show up better for everyone else.” [9:26]
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Monday Mar 08, 2021
Monday Mar 08, 2021
Are you aware of what you’re really eating? How about experimenting with macro tracking instead of dieting? Remember how we always talking about making changes and seeing how it works for us? You can try macro tracking and see how it works for your weight loss or fitness journey.
In this episode of Girls Gone Healthy, I speak with Eve Guzman, an internationally acclaimed nutritionist, fitness business coach, public speaker, and PEOPLE Magazine 'Half Their Size' ambassador. She inspires women globally on how to create sustainable healthy lifestyle changes to become their best selves with macro flexible nutrition.
Listen in to understand macro tracking and its benefits in your weight loss and fitness lifestyle.
Key Takeaways:
- The importance of tracking your daily macro intake using the 80/20 rule.
- How to make the macro tracking method a lifestyle and not just working hardcore to hit goals.
- The importance of tracking your bites, licks, and tastes to succeed in macro tracking.
- The benefits of getting two or more major meals to prevent snacking while still staying within your macros.
- How to balance adjusting your macros and changing calories.
- Why the art of macro tracking is the hardest part of the program.
Episode Timeline:
- [1:41] Eve describes how her journey to losing half her size began and what inspired her.
- [4:04] How she found the macro diet and decided to try.
- [6:41] How she approaches macros intake by switching it to be less restrictive.
- [10:31] She explains why she started her macro certification program.
- [14:51] Understanding snacking and macro adjustments.
- [18:00] Eve explains how to approach macro tracking to get through the first week.
Quotes:
- “When people are having a little bit of something every day then they were less likely to binge.”- Eve [8:22]
- “I don’t feel like dieting anymore, but I track macros whether it’s in MyFitnessPal or intuitively, and chocolate every day is non-negotiable.”- Eve [9:09]
- “The biggest thing that we see with the people that are snacking is that they may be lacking protein.”- Eve [15:08]
Links:
https://www.gtransformationacademy.com/
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Thursday Mar 04, 2021
Thursday Mar 04, 2021
Are you really moderately drinking alcohol? If your answer is yes, are you tracking it, seriously applying the 80/20 rule? There are high chances that you’re NOT balancing your alcohol as much as you think you are. It is important to know that alcohol is not evil, and you can absolutely take it and still be healthy.
In this episode of Girls Gone Healthy, it’s all about alcohol and how you can lead a healthy lifestyle while drinking it. Listen in to learn how drinking in moderation can give you fun and freedom, contrary to many beliefs.
Key Takeaways:
- The importance of intentionally making an effort to track your 80/20 rule with alcohol.
- How to set boundaries to limit your drinking habits in all situations and settings.
- How drinking in moderation gives you more fun and freedom.
- Understanding that drinking alcohol doesn’t bring you any closer to any of your goals.
- Get curious about things that can give you happy feelings as alcohol that is not alcohol.
Episode Timeline:
- [2:29] Why you should track your 80/20 rule with alcohol to level up.
- [7:53] How to make an effort and balance your alcohol intake by setting boundaries.
- [13:59] When to know when to stop taking alcohol altogether.
Quotes:
- “Setting a boundary is being more intentional with your actions and decisions even before they come up.” [8:20]
- “What I’ve noticed is that every time that I start to pick up the drinking again is it doesn’t do anything for you.” [17:00]
- “Be curious about what it could feel like without depending on drinking, what could it feel like if you did remove it from your life.” [20:11]
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Monday Mar 01, 2021
Monday Mar 01, 2021
Have you been seriously thinking of moderating your alcohol intake or quitting altogether? Being sober curious is actually a good thing because it shows that you’re thinking of both your physical and mental health. Because let’s be honest, most of us hide a lot of things by drinking so we can avoid facing them.
In this episode of Girls Gone Healthy, I have my friend Hayley who has just celebrated her first year of being sober. She’s a cycling instructor and shares online her fitness and spirituality journey to help others. Today she shares her personal journey with alcohol and how it contributed to her unhealthy habits.
Listen in to learn how your physical health and mental perspective will change when you quit drinking, changing your life in the long run.
Key Takeaways:
- How to find a sober community that resonates with your reason for quitting alcohol.
- How quitting drinking changes your inner perspective and how you view yourself.
- Surround yourself with the right friendships for support when you decide to go sober.
- Make your reason for being sober a personal one without pressure while taking baby steps.
- The value of joining the sober community online to support you on your journey.
Episode Timeline:
- [2:08] Hayley narrates the events that led to her quitting alcohol.
- [6:34] How being sober has improved Hayley’s life, especially her fitness goals.
- [10:06] Why you shouldn’t worry about relationships when you quit drinking because the right ones will stay.
- [15:03] Why you should consider if moderate drinking is where to start.
- [18:31] Hayley advises that you think of your ‘why’ if you’re sober curious.
Quotes:
- “If you have the right people around you, they’ll support your decision.”- Haley [11:48]
- “A lot of it is a mental barrier, and a lot of it is in your mind because it’s really not as bad as it seems.”- Hayley [13:46]
- “Over time your why might change, but trust your process.”- Hayley [19:40]
Connect with Hayley:
Instagram: https://www.instagram.com/imhayleynoelle/
YouTube: https://www.youtube.com/hayleynoelle
Website: https://www.thephilosophyoffitness.com
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