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

54. Is the SCALE an indicator of SUCCESS?

I know the goal of all of our fitness efforts is to see results, right? And because of this, we often get emotionally tied to the outcome goals rather than falling in love with the process. The scale, for example, is a tool to use in your fitness journey, but those numbers failing to produce what you want can lead you to sabotage your fitness plan altogether. 

 

In this episode of Girls Gone Healthy, I talk about how to replace outcome goals with progress goals to lose or gain weight healthily. Listen in to learn how the scale can be used as a tool and not a determiner of your fitness progress. 

 

Key Takeaways:  

• Start looking at progress goals- what you can do to lose weight in a healthier and approachable way.  

• How the scale provokes emotions that can lead to the sabotage of your whole weight loss plan.  
• The benefits of progress goals over outcome-oriented goals. 
• Understanding that the scale staying steady at the beginning of your fitness journey, means progress and not a setback.  

Episode Timeline: 

• [1:50] How to track the activities that will give you the results you want. 

• [6:13] Why the weighing scale doesn’t add anything to your health.  
• [7:47] Learn to focus on your progress goals and not worry about the scale being steady during the initial stages.  

Quotes: 

• “Start setting progress goals, starting looking at what actions you’re going to do lead you there.” [3:02] 
• “In the beginning, it’s going to be progress and a win to see the scale stay steady.” [8:02] 
• “The main thing is focusing on the efforts that get you to the result.” [10:01] 

 

Answering your most common question "How do I measure success if the scale always fluctuates?" Learn what you should be tracking to see results, how to use the scale as a reliable tool, and a word of encouragement that you're actually closer than you may think. 

 

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WORK WITH ME: http://emilycoffman.org/beyondthehype/

 

53. Motivation Made Easy. Maintain Motivation, Have More Energy, and Get RESULTS in Your Fitness!

Beyond The Hype Bootcamp

http://emilycoffman.org/beyondthehype/

Limited Time $50 OFF: LAUNCHPARTY

 

I’m sure you’re still looking for ways to implement your yearly fitness goals, right? And for you to accomplish these goals, you need motivation and energy. So, how are your habits boosting or sucking off your energy? Because your energy dictates your motivation, which is, maintained by taking action! 

 

This is an episode of Girls Gone Healthy you don’t want to miss. I talk about maintaining motivation by changing your habits and how the Beyond the Hype Program will help you do just that. Listen in to learn how six weeks can change your fitness journey, plus a Limited Offer you don’t want to miss! 

 

Key Takeaways: 

• How motivation can be increased by taking action towards exercising and eating healthy.  

• The energy, action, and motivation cycle that will keep you fit. 
• How the food that we eat, the rest that we get, and the activities we do can create or suck our energy. 
• How your habits can boost your energy or hold you back.  
• Learn to protect your peace, inventory your influences, limit your time, and be aware of your social media addiction.  

Episode Timeline: 

• [1:53] How I became unmotivated after losing my passion and drive for athletics.  
• [3:46] How taking action motivates you, which later powers you to energy.  
• [7:55] Understanding the good and the bad habits that either boost or kill your energy. 
• [9:15] The PITA process- learn to limit your time on social media.  
• [15:02] Learn how Beyond the Hype Program will help you maintain your fitness motivation.  

Quotes: 

• “What actually inspires you to become motivated is when you’re doing something.” [4:16] 
• “Energy is what leads to action, which is what leads to motivation.” [9:07] 

52. Fitness Progress You’re Forgetting to Measure

Join for Motivation MADE EASY Masterclass: https://bit.ly/2PZ2zTC   

 

Have you really ever reflected on all the gains that fitness has added to your life? Those little things like showing up for your routine every morning or when you push yourself for ten more seconds past your breaking point. I gained confidence after pushing myself to show up in uncomfortable group fitness classes. It could be anything, but as long as you’re growing, it’s a gain! 

 

In this episode of Girls Gone Healthy, I talk about the fitness gains that I started reflecting on in January 2020 when I attended a fitness networking event. Listen in to learn the importance of surrounding yourself with a community of high achievers because you become one.  

 

 Key Takeaways: 

• How surrounding yourself with motivated people looking to level up their life can inspire you to be better.  

• How showing up for yourself in little things helps build your confidence.  
• Adopting the model of improving even in the tiniest ways to build the rest of your life.  
• How finding the right fitness routine gives you an environment to thrive in.   

 

Episode Timeline: 

• [3:22] Why you become the people you surround yourself with.  

• [7:04] The importance of pushing yourself to do hard things to keep getting better.  
• [9:18] The fitness gains that would otherwise be absent if not for a befitting workout program. 

Quotes: 

• “You’re definitely a byproduct of everyone that you spend your time with.” [5:49] 
• “When you think of what fitness is bringing into your life, it’s bringing a lot more than you even reflect on.” [9:20]  

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51. Friends Can MAKE or BREAK Your Health Goals, How to Use Each Other as Support and Ignore the Peer Pressure

Do you have supportive friends and family that help you in your health journey?  How clear and specific are you with your wellness intentions? Even though support is very important for your wellness journey, you have to understand that sometimes it is important not to make it a big deal. This is because some people’s reaction, which is about them can bring you negative energy.  

 

In this episode of Girls Gone Healthy, I speak with Jenn Trepeck, an optimal health coach, podcaster, and business consultant. She’s the founder of Better Life Now and hosts the Salad with a Side of Fries Podcast. She shares her story having experienced all sides of the spectrum which are skinny, dieting, and leading a healthy lifestyle.  

 

Listen in to learn the importance of forming relationships with people who support you positively in your weight loss journey.   

 

Key Takeaways: 

• How consistency in balancing your blood sugar levels allows your body to release the fat stores it’s been holding on to.  
• Stop losing muscle and instead eat in a sustainable way that allows you to lose fat.  
• The importance of having relationships with people who help you celebrate your health and fitness milestones without judgment.  
• Learning to make your health decisions not a big deal unless that’s your intention.  
• How not to thrust your own stuff to others as their wellness ally.  

• How to be specific with your family to make it easy for them to show up and help you with what you need. 

 

Episode Timeline: 

• [3:21] Jenn Trepeck explains how she went from skinny to a dieter to finding the perfect nutritional program that she’s been dedicated to for years. 
• [6:57] She explains the four pillars of the fat loss nutritional program that worked for her. 
• [11:29] How to be discerning of the relationships you keep and share your weight loss path with.  

• [20:00] How to be a positively supportive friend to those in their weight loss journey. 

 

Quotes: 

• “Be supportive of the effort, the energy, the commitment, and indifferent to the details.”- Jenn Trepeck [21:40] 
• “Be specific and it’s easy for them to show up and help you get what you need.”- Jenn Trepeck [25:35] 
• “The more we focus on what we can do, the better we’re all going to be; mentally, physically, and emotionally.”- Jenn Trepeck [26:02] 

Connect with Jenn:

www.betterlifenowllc.com

www.saladwithasideoffriespodcast.com 

Join to access the free webinar: https://bit.ly/2PZ2zTC   

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50. The Advice I Wish I Knew When Starting a Big Health Goal

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Making new health and fitness changes is hard just like that fad diet you keep failing at! But it all gets easier as time goes by and those changes turn into habits. The truth is that nothing is sustainable forever and a lifestyle you adopt today might change tomorrow, and it’s perfectly all right to keep experimenting.  

 

In this episode of Girls Gone Healthy, I talk about the misleading messaging in the fitness community that a lifestyle you can’t do for the rest of your life is unsustainable. Listen in to learn the importance of choosing a health and fitness lifestyle that you enjoy and not necessarily what is sustainable.  

 

Key Takeaways: 

• Understanding why starting a new lifestyle doesn’t seem sustainable in its initial stages. 

• Normalize trying different health and fitness things at different stages of your life.  
• Stop trying to figure it out and just make it a trial and error until you find what works for you.  
• Look for what you enjoy now because nothing is sustainable forever.  

 

Episode Timeline: 

• [4:42] Why it is normal to experience hardship as a beginner, and it’s shouldn’t be an excuse for you to go back to ‘easier’ ways.  

• [7:11] How things are hard at the beginning but turn easier as they become your habits.  

 

Quotes: 

• “There’s so much trial and error in this, just like there’s trial and error in life.” [6:05] 
• “Anything is hard when it’s new and different, but then it grows to be part of your lifestyle.” [7:57] 

49. Feel More Energized Some Days Over Others? Here’s Why and How to Plan for It

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Ever wonder why some days you wake up feeling super energized and others you just feel drained for no reason at all? Did you know that hormonal health goes beyond your reproductive health? It impacts your overall body wellness making it crucial to have a hormonal balanced body. The way you move, nourish, and honor your body highly determines how healthy your hormones are throughout your menstrual cycle.  

 

In this episode of Girls Gone Healthy, I speak with Brandy Oswald, a certified fertility awareness instructor, women’s healing arts coach, yoga instructor, and the Founder of Sauvage Wellness. She helps women connect to their natural cycles and heal their hormonal struggles. She shares her personal struggles with hormonal imbalance that she healed naturally, and that set her on the path she’s on now. 

 

Listen in to learn the importance of tracking your cycle to better understand your body and what it needs to stay healthy.  

 

Key Takeaways: 

• Understanding why hormonal health refers to whole-body health and wellness, not just reproductive health.  
• The importance of moving your body in a mindful way to avoid inflicting hormonal imbalance.  
• Learning to nourish your body before and after exercising, and honoring your body to avoid hormonal imbalance.  
• How cycle syncing helps you understand your body better and choose activities that your body needs and can perform at a time. 
• The benefits of cycle tracking in giving you information about the health of your hormones and body altogether.  

 

Episode Timeline: 

• [0:55] Hormonal health explained.  
• [2:16] Brandy Oswald narrates her journey with hormonal imbalance which she uses to serve others experiencing the same.   
• [7:56] Signs to look out for hormonal imbalance caused by excessive exercising. 
• [13:20] Brandy Oswald explains cycle syncing which is working out in the rhythm of your menstrual cycle.  

 

Quotes: 

• “It’s really important to listen to our bodies so, get rid of that no pain no gain mindset.”- Brandy Oswald [11:14] 
• “Sometimes is just about being more present with what our bodies need.”- Brandy Oswald [18:44] 
• “Keeping track of what you’re experiencing gives you access to so much information about the health of your hormones and your body.”- Brandy Oswald [20:00] 

To help you get started using these powerful cycle tracking tools, here’s a copy of Brandy’s free Cycle Tracking Starter Guide: www.sauvagewellness.com/cycle-tracking-starter-guide 

Instagram: www.instagram.com/sauvagewellness 

      

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48. Before Making Your New Years Goals Ask Yourself This One Question (The Key To Actually Achieving Your 2021 Goal!)

It’s that time of the year again when you want to create new goals in the hopes of becoming a better you, right? Does that mean you’re going to ditch what you’ve already been doing so far because, well, it was an unprecedented year after all? But how about thinking of goals that make you feel most energized and fulfilled instead of following what your friend is doing.  

 

In this episode of Girls Gone Healthy, I discuss that one key question you need to ask yourself before making those new health and fitness goals for yourself. Listen in to understand how your goals should be a bridge between where you are now and where you want to be.  

Key Takeaways: 

• The importance of reflecting on what you’ve been doing for your health and fitness before setting a new goal.  

• Stop putting yourself down because of what you didn’t do, and instead take note of what did and didn’t happen to help you this year. 
• How to let your goals be a bridge between where you are and where you’re going.  

Episode Timeline: 

• [1:09] Think of the goals you accomplished, adjusted, and what didn’t work for the past year. 
• [4:20] How to set goals in relation to your ideal life.  

• [8:31] Reflecting on my journey with ‘Girls Gone Healthy’ over the past year, plus 2021 plans. 

Quotes: 

• “You can’t make goals for the future without knowing what your ideal life looks like.” [5:26] 
• “Usually, the days that you’re having the most fun is you’re doing something, you’re creating something.” [4:47] 

 

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47. What Are You Waiting For?? Workout Motivation to Give You That Push You Need

Need a kick in the pants to GET UP and GET AFTER IT? Look no further.

 

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46. DITCH Your Shoulds & START Listening to Your Body

Feel like you’re always pushing for more, more, more? Too much of anything, even a workout routine is harmful to your body. Self-care also means letting yourself lay back and relax, not just actively working out. A healthy lifestyle should be a mix of what makes you happy! 

 

In this episode of Girls Gone Healthy, I speak with Samantha Kellgren, a certified health coach who used to be an avid marathon runner but got caught up in some of the extremes and lost her periods. She now helps others find their balance, stop obsessing, and start living. She shares her personal health and fitness journey from obsessive extremes to a balanced lifestyle where she gets to do what is good for her. 

 

Listen in to learn the importance of finding and sticking to healthy habits that are good for you without comparing your progress with others. 

Key Takeaways: 

• How fitness extremities can negatively affect your body in the long run. 
• How to find new things to enjoy to break the routine of fitness extremes.  
• Think of what you can cut back on or add to your routine to help you smoothly transition from intense exercising to gentler exercising. 
• The importance of doing what makes you happy rather than what you feel you should be doing.  
• Learn to do what is good for you and not expect to get the results of others.  

• The power of having control in workouts and eating habits you like.  

Episode Timeline: 

• [2:09] Samantha narrates how she fell in love and enjoyed running since college and when it started becoming an issue.  
• [8:47] How she found and adjusted to new ways that she enjoyed outside of intense running. 
• [14:57] How to add or reduce activities in your exercising routine to change and find a balance. 

• [22:50] How Samantha learned and developed healthy eating habits. 
• [28:58] How to be comfortable doing the workout routines that are workable for you.  

Quotes: 

• “Scaling back is seen like letting go when it can be what you need or what you want.”- Samantha [17:53] 
• “Our bodies are totally different and we have to do what is good for us and not expect to get someone else’s results.”- Samantha [22:14] 

 

Connect with Samantha! 

Website: https://simplywellcoaching.com/ 

IG: https://www.instagram.com/simplywellcoaching/ 

 

 

Come join our fitness community: https://bit.ly/2PZ2zTC          

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45. LIFE AFTER SPORT.... NOW WHAT?

Did you want to move onto the next chapter of your life once you retired from competitive sports? Don’t we all…but you have to ask yourself if closing that chapter really is the best thing for your health. Think about it; you no longer have coaches, nutritionists, a training schedule, and all the other benefits that come with being a competing athlete. I would say you have an even bigger responsibility of taking care of yourself now more than ever if you ask me.   

 

In this episode of Girls Gone Healthy, I talk about my book writing project which covers the topic of life after sport. Listen in to learn the importance of maintaining health and fitness in your life after sport.  

 

Key Takeaways: 

• How exercise is first introduced to us as a sport.  

• The different unhealthy extremes during and after a sport, and why you should learn balancing in real life. 
• The importance of keeping the athlete’s lifestyle even after retiring from the sport.  
• Why you feel like you’re failing when you can’t take care of yourself every day as you did as an athlete.  
• Reapplying the same things you enjoyed in sports to the next chapter of your life. 

Episode Timeline: 

• [3:41] How some athletes abandon their athlete identity once they leave the sport. 
• [5:47] Why you should learn to take care of yourself after your athletic career.  
• [9:59] I challenge you not to cut off completely your former sport.  

Quotes: 

• “Your first task after you’re done with sports is taking care of yourself.” [5:40] 

• “How you take care of yourself as an athlete is different from everyday life.” [8:33] 

 

Come join our fitness community: https://bit.ly/2PZ2zTC         

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