Live Your Personal Best - Workout Motivation and Routine Building For Current and Former Athletes

Annie Delre is a Health and Wellness Coach who has worked with hundreds of clients to help them achieve a life of confidence, wellness, and success. She has her Master’s degree in Integrative Wellness Coaching and her capstone project was titled "Health Coaching as an Effective Tool for Managing Stress & Anxiety".  Be sure to subscribe and share with a friend! Learn more about your ad choices. Visit megaphone.fm/adchoices

Are your choices leading you to the results you want in your life? You have the power to change your life by consciously making choices that lead to your desired life. Hear today from Sheila Sutherland on creating a game plan to controlling your happiness, reigniting your passion and drive, and listening to your inner guidance to get back to the root you. In this episode of the Live Your Personal Best podcast, I speak with Sheila Sutherland, a speaker, educator, and certified Social and Emotional Intelligence Coach specializing in helping others reignite their purpose. With almost 20 years of experience in Science and Education, Sheila combines her knowledge, quirky sense of humor, and curiosity in human behavior to find ways to master life.  Listen in to learn about micro changes in our lives and how to transform into your next step by knowing what’s important to you right now. You will also learn how to shift your mindset from fear to excitement as you move through life changes.  Key Takeaways: ·       How to transform into your next step by getting to know what’s important to you right now. ·       Understanding how your life changes and the importance of writing your future self a letter. ·       How to shift your mindset from fear to excitement as you move through life changes.  ·       Why you shouldn’t look for happiness outside of yourself but inside yourself. ·       How to build happiness as a lifestyle by consciously making choices that lead your desired life.  Episode Timeline: ·       [01:00] Sheila on how her dark path inspired her to reignite the light and purpose within her.  ·       [03:33] How life leads us to forget our inner knowledge and how we can reconnect with who we truly are at the core. ·       [05:44] The questions to ask and answer yourself to create a new game plan for your life.  ·       [09:13] The power of accepting change as it comes, plus how micro changes happen throughout your life.  ·       [16:26] The true meaning of happiness as a lifestyle, plus the science behind finding happiness within yourself.  ·       [27:07] How to make choice your superpower to get the results you want in your life.  Quotes: ·       “If you can just shift it from the fear of change to the excitement of change, that will give it a full different energy to be able to propel and motivate you to go down that path instead of letting the fear hold you back.”- Sheila [15:50] ·       “Looking at happiness to the outside world, it’s very fleeting; you don’t have control over that; those outside things can be taken away in a moment’s notice.”- Sheila [17:33] Links Mentioned:  ·       Website: http://www.reigniteyourpurpose.com/ ·       Instagram: https://www.instagram.com/reigniteyourpurpose/ ·       Podcast: The Reignite Your Purpose Podcast Be sure to subscribe so you don't miss an episode! And share with a friend to help support me in continuing to bring you free content Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you ever wanted to learn how to cook healthy, quick recipes from scratch? Want to know what's in your food? Then join us for today's episode! Chef Joe Gatto is a private chef who knows how to make a meal in less than 25 minutes. Best of all, he'll make it taste great and more importantly, you’ll know what's in it. Learn more about your ad choices. Visit megaphone.fm/adchoices

Try, try, try again. Let's talk about tackling the big goals and going back to past failures Are you exploring who you truly are? Exploring your athletic identity can help you learn more about yourself, the world, and others. Maybe what you need to learn yourself is a big goal to keep you motivated or to lean into your fear and keep stepping forward anyway.  In this episode of the Live Your Personal Best podcast, I speak with Josh Mathe, a coach, award-winning author, fitness expert, nutritionist, ultra-endurance athlete, and life adventurer. He is dedicated to helping people step into the strongest versions of who they are.  Listen in to learn the value of exploring your athletic identity to learn more about yourself and supercharge the rest of your life. You will also learn how to be self-motivated to push yourself at hard and uncomfortable things to have fun and add richness to your life. Key Takeaways: How pushing yourself in athletics can translate into how you push yourself in other aspects of life. How to create and use a mental, emotional, and spiritual training plan to help you overcome challenges.  Understanding why having a bigger goal keeps you motivated and on track.  The value of exploring your athletic identity to supercharge the rest of your life.  How to push yourself at hard and uncomfortable things to explore yourself and the world around you.  The power of leaning into fear, acknowledging it, and stepping forward anyway.  Episode Timeline: [2:42] Josh shares his journey from a chunky kid to a self-motivated endurance athlete. [8:23] The defining moment of his life when he physically and mentally prepared to trail the John Muir Trail.  [16:30] Why he wanted to grapple with the challenge of accomplishing this goal alone.  [18:54] He explains the importance of exploring your athletic identity to learn more about yourself. [22:58] The power of exploring who you are and pushing yourself to become the best you can be.  [26:41] How the pandemic jumpstarted the idea of finding hope in trying new adventures.  Quotes: “It is strength, not weakness, to ask for help and to achieve success together with somebody else or a team.”- Josh [17:45] “There’s power in throwing ourselves at hard and uncomfortable things and exploring what we’re capable of just because it’s fun and it adds to the richness of our lives, and we learn about ourselves.”- Josh [24:46] Links Mentioned:  Podcast Instagram: https://www.instagram.com/liveyourpb/ Website: https://www.joshmathe.com/ Facebook: https://web.facebook.com/josh.mathe.9 Learn more about your ad choices. Visit megaphone.fm/adchoices

Do you have body-related goals but also want a healthier relationship with fitness and nutrition? Your goal should be about having a plan to get you where you want to go and focusing on how you’re feeling, showing up in your life, and performing.  In this episode of the Live Your Personal Best podcast, I speak with Allie Cass, a former bodybuilding pro turned functional health and fitness coach. She’s an advocate for self-love helping stressed-out women optimize their metabolism, uplevel their mindset, and shift from surviving to thriving.   Listen in to learn how to reprogram the way you dialogue to understand your feelings and values. You will also learn how to practice discipline and how you show up for yourself to boost your self-love during your fitness journey. Key Takeaways: Understand that it’s acceptable to have fitness goals and self-love doesn’t come from a certain look or shape. The importance of realizing that everything that makes you worthy is already within you. Focus on how you feel and work on setting performance-type goals without micromanaging. The importance of practicing discipline and showing up for yourself to boost your self-love. Episode Timeline: [2:25] Allie on her athletic background and how she got into bodybuilding. [5:30] The challenging yet interesting journey that bodybuilding was versus team sports. [7:18] She explains how she transitioned from the extremes of bodybuilding to fitness coaching. [10:07] How she teaches women to have self-love and still have health and fitness goals. [13:52] The best way to ensure you enjoy the process of achieving your body/fitness goals. [17:06] How Allie helps women practice discipline and show up for themselves to boost their self-love. [21:29] The importance of being kind and gentle with yourself through your fitness and self-love journey. Quotes: “Self-love does not come from a certain look, and it doesn’t come from a certain shape.”- Allie [10:51] “When we really love ourselves, we show up for ourselves, and sometimes that is difficult; sometimes it means doing things that we necessarily don’t want to do, and sometimes it means backing off from things we think we should be doing.”- Allie [18:17] Links Mentioned: Website: https://www.alliecasshealth.com/ Instagram: https://www.instagram.com/alliecasshealth/ Follow on instagram: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

How do you fuel your body with an endurance mindset? It’s important to understand that food is there to give you energy and be enjoyable. As an athlete, you have to think about eating nourishing foods before, during, and after training to stay energized and for body repair. Eating well makes it easier for your body to perform. In this episode of the Live Your Personal Best podcast, I speak with Gabbi Villa about her relationship with food as an athlete and the role of nutrition in an athlete’s journey. She’s a dietitian, sports nutritionist, and the founder of IntensEATfit. She specializes in optimizing performance for triathletes and ultra-distance runners by making food their best ally in sport and life. Listen in to learn how to develop a healthy relationship with food and make it easier for you to fuel your body quickly by letting go of all your negative beliefs about food. You will also learn how to align your food intake with your ultimate goal and positively work towards that. Key Takeaways: ·      How to choose nutritious food that’s helpful for your body and training. ·      The importance of eating after working out, even when you don’t feel like eating. ·      Why you don’t need to lose weight or be lean to be a good athlete. ·      The importance of fueling your body sufficiently when training at high intensity. ·      Why carbohydrates are still king if you seek to perform better in your sport. Episode Timeline: ·      [2:03] Gabbi’s background in sports and nutrition and why she pursued nutrition for athletes. ·      [8:49] Understand the role of food in your training journey to choose helpful food for you as an athlete. ·      [13:32] She explains how to balance carbs and proteins before, during, and after a workout or training. ·      [18:46] Top three myths about endurance training that athletes still follow today. ·      [23:36] How to align your food intake with your training goal in a positive way. ·      [24:28] Remember that food is meant to be enjoyable, and represents more aspects of your life. Quotes: ·      “You’re actually restricting your nutrient intake by eating the same thing over and over because you’re not adding that variety into your diet.”- Gabbi [9:39] ·      “Remember that food is meant to be enjoyable and it represents so many other aspects of our lives.”- Gabbi [24:28] Links Mentioned: ·      Website: https://intenseatfit.com/ ·      Instagram: https://intenseatfit.com/ Follow the podcast on instagram - https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you ever felt like the more you try to progress forward, the more resistance you meet? Like hitting a plateau? I’ve been there in the last few months. Being in the mindset of how it felt during my time as an athlete brought with negative emotions. The truth is, you can be happy with where you are currently and still feel some type of way when you relive your past memories. In this episode of the Live Your Personal Best podcast, I share my struggles with backward progress in the last few months and how I’m overcoming them. Listen in to learn why you should meet yourself where you’re at and stay still for a while before making any further changes in your efforts. Key Takeaways: ·      How past memories can still bring negativity in your present moment. ·      How to allow yourself to feel uncomfortable in order to grow. ·      Take time to meet yourself in the middle if you find yourself reverting to old habits. Episode Timeline: ·      [2:16] How reliving my past memories came with the negative feelings I experienced as an athlete. ·      [7:57] The backward progress I felt I was experiencing and how I’m working to overcome it. ·      [10:01] Why pushing myself to progress without being ready led to a harder pushback. ·      [11:19] Why you should let yourself be comfortable for a while to reevaluate and move on from there.   Quote: ·      “You can be super happy with where you are currently; you can be super proud of your progress, but there will still be times when you look back to the past version of yourself, and it brings something up.”- Emily [7:13] Like this podcast? Be sure to share it with a friend! https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

How good are you at listening to your body? Self-leadership when it comes to your body isn’t easy, and it requires grace and compassion. Listening to what your body is telling you allows you to set the intention of achieving your goals without the shame of where you should or shouldn’t be. In this episode of the Live Your Personal Best podcast, I speak with Lisa Jara, a spiritual feminist and space holder for the dark & taboo. She supports women to reclaim their inner authority - their soul and body wisdom - to lead their lives with greater clarity and purpose from within. Listen in to learn the importance of respecting and honoring your body’s cycles and the fact that you don’t have to perform the same every day. You will also learn how to regain your power by allowing yourself to dream of what you want. Key Takeaways: ·      Learning to listen to your body and be open to whatever may happen in the process. ·      How to be gentle and compassionate with yourself as you set the intention of where you want to go. ·      Understand that there’s power within you to find solutions and true fulfillment. ·      How to take your power back by allowing yourself to dream of what you want. Key Takeaways: ·      [2:37] How Lisa’s past experience with mental health inspired her to start talking about taboo topics. ·      [3:31] The importance of understanding your body is a living organism and listening to it with curiosity. ·      [8:21] How to honor how you feel and understand that you don’t have to perform the same daily.   ·      [13:03] The seasons and transitions of menstruation and why we need to respect them. ·      [13:53] The quiet yet powerful revolution – withdrawing from the system and listening to your body, mind, and emotions.   ·      [19:44] What would you like to have happened? How to take your power back. Quotes: ·      “Life can be hard, and we all have the strength and power within us to lead ourselves through; it’s just sometimes it’s more fun with another person.”- Lisa [3:04] ·      “Our thoughts create our reality, but when we learn to listen to what the body is telling us, we will have an easier time to arrive where we want to go.”- Lisa [5:30] Links Mentioned: ·      Website: https://lisa-jara.com/ ·      Instagram: https://www.instagram.com/lisa.jara.coaching/ https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

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Where do your bad habits come from? Did you know that looking into the root causes of your disorders can help you understand that it’s not your fault? Your bad habits are most likely a product of intergenerational trauma. Intergenerational trauma is the notion that the effects of traumatic experiences can be passed from one generation to the next. In this episode of the Live Your Personal Best podcast, I speak with Dr. Carolyn Ross about how trauma moves from one generation to the next. Dr. Carolyn is an internationally known author, speaker, expert, and pioneer in intergenerational trauma’s effect on one’s body, brain, and beliefs. Listen in to learn the importance of understanding the root causes of your disorders to reduce your shame around them. You will also learn why not dealing with trauma affects your relationships more than dealing with it. Key Takeaways: How trauma can change the expression of genes and be passed down to the next generation. How childhood trauma can lead to increased risk of mental disorders and be passed to generations. The importance of looking for the root cause of your disorders to better understand your experience. Why now is the time to be free and authentically yourself without worrying about your looks. The importance of educating people on the effects of trauma and how to combat it. The importance of dealing with your trauma and having the heart to forgive your parents. Episode Timeline: [3:02] Understanding intergenerational trauma and Carolyn’s interest in researching the subject. [6:10] How eating disorders are passed down as generational trauma to up to 2 generations. [10:43] Why the common origin of all disorders is childhood trauma which changes the brain. [13:51] Carolyn on why weight stigma will become a nonissue in the coming decades. [17:57] How being trauma-informed will shift the entire population.   [19:49] Why you should deal with trauma rather than not dealing with it out of fear. Quotes: “Childhood trauma like abuse, neglect, or poverty can change the expression of genes and therefore increase the risk for depression, mental illness, suicide, substance use disorders, and eating issues.”- Carolyn Ross [5:33] Links Mentioned: Website: https://carolynrossmd.com/ Instagram: https://www.instagram.com/the_anchor_program/ Program: https://www.anchorprogram.com/ Get your copy of Elite to Everyday Athlete Follow on instagram: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Why are you feeling so rushed? How does it make you feel by putting all these deadlines on yourself? Take a moment to evaluate how your self-imposed deadlines will make you feel and what your larger goals are. The truth is, there’s no rush; there’s nowhere you have to get to at a certain time. In this episode of the Live Your Personal Best podcast, I share my experience of feeling rushed and how I’m learning to slow down. Listen in to learn why taking a break from what’s making you feel rushed is always an option and shouldn’t make you feel inadequate. Key Takeaways: ·      Evaluate how all these deadlines you’re putting on yourself make you feel and allow yourself to slow down. ·      How to look for fun ways and activities that allow you to slow down and stay motivated. ·      How to slow down by committing more time and staying dedicated to your bigger goals. Episode Timeline: ·      [0:50] How I’ve been feeling rushed recently and how I’m learning to slow down. ·      [5:28] How I’ve shifted my interactions to allow myself to slow down and still have fun. ·      [8:03] How I’m slowing down workouts to allow myself to stay committed and dedicated. ·      [10:03] Understand that you can always take a break and pick it back up when you can. Quotes: ·      “Realize the importance of not being in that rush and not just doing something because logically it might make sense.”- Emily [5:20] ·      “Sometimes you have to slow down and commit more time, bigger blocks, and more dedication.”- Emily [9:48] Read Elite to Everyday Athlete here Learn more about your ad choices. Visit megaphone.fm/adchoices

Woohoo we’re back from our mini hiatus and we’re here to talk about sleep. There’s nothing more frustrating than laying in bed trying to fall asleep and slowly watching the clock getting closer and closer to morning. Did you know that sleep might be the missing puzzle in your performance? If you have exercise and nutrition going for you and you’re still struggling to perform at your best, maybe sleep is what you need. To improve your sleep cycle, you have to intentionally retrain your brain to slow down throughout your day so it’s much easier to sleep at night. In this episode of the Live Your Personal Best podcast, I speak with Meredith Louden, a former insomniac helping high achievers who are kept up for hours by their racing minds fall asleep in just 5-10 minutes every night. Listen in to learn how techniques such as EFT tapping, meditation, and acupuncture can help lower cortisol levels and improve your sleep. Key Takeaways: ·      How sleep impacts your exercise and nutrition and hence your overall health. ·      How sleep strengthens your muscle memory which improves your athletic performance. ·      How to focus on calming your nervous system before falling asleep to improve your sleep. ·      How to intentionally lower your cortisol and increase the sleep hormone with some emotional techniques. ·      Learn to take intentional pauses throughout your day to set yourself up for better sleep.  Episode Timeline: ·      [2:56] How Meredith’s decades-long sleep struggles led to a career in helping others with sleep. ·      [5:07] The three pillars of health and why sleep is the most impactful for better performance. The Importance Of Sleep For Student Athletes ·      [10:38] How to develop a strategy to help you slow down and sleep better and How To Get A Good Night's Sleep ·      [14:30] The proven techniques to help you reduce cortisol levels and improve your sleep ·      [21:11] How to develop a morning journaling routine to help you take control of your day. How To Use Journaling To Reduce Sleep Anxiety ·     [23:40] How to retrain your brain to slow down and go from an active state to a more relaxed one. Quotes: ·      “A lot of the benefits of exercise are actually realized into your body long-term during your sleep cycle.”- Meredith [9:51] ·      “We have a lot of mental energy not only during the day but also all night long when we’re sleeping.”- Meredith [21:22] Links Mentioned: ·      Website: https://www.meredithlouden.com/ ·      Instagram: https://www.instagram.com/meredithlouden/ Take Meredith’s free master class:  Fallasleepeasily.com  Follow along on instagram: https://www.instagram.com/liveyourpb/  Learn more about your ad choices. Visit megaphone.fm/adchoices

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Want easy to make recipes using ingredients you already have that don’t cost a fortune? This episode is for you! We’re joined by Lynn Bowman, your glam grandma who makes you eat your veggies. She shares with us her favorite comfort food like your grandma used to make, fool proof recipes, and desserts you can turn into whole meals.  Are you aware that you can manage and control chronic illnesses with what you eat and how you move your body? Eating whole nutrient-dense foods is one of the best ways to manage and, in some cases, reverse a chronic health condition. Developing a cooking habit is a powerful way to ensure that you stay motivated to live a healthy lifestyle since you always have ready food. In this episode of the Live Your Personal Best podcast, I speak with Lynne Bowman, the best-selling author of the Brownies for Breakfast cookbook. Lynne was inspired to live a healthy lifestyle after being diagnosed with type 2 diabetes a few decades ago. She explains how developing cooking habits and choosing to live a healthy lifestyle reversed her health condition. Listen in to learn some quick and easy cooking and eating habits you can develop to completely shift the way you think about healthy eating. Key Takeaways: How you can manage and control your chronic disease with what you eat and how you move. Why cooking is a powerful habit to adopt if you want to live a healthy lifestyle. The joy of life when you feel good and eat healthy foods.  How to build a community around food to help you keep up with your healthy habits. How to strategically shop and cook easy healthy and nutrient-dense meals daily. Episode Timeline: [2:43] The personal life events that led Lynne to get serious about living a healthy lifestyle at an early age. [7:14] How your body positively responds to nutrient-dense foods once it gets used to them. [12:14] Tips to help you stay motivated with cooking and eating healthy foods. [13:27] She explains how to make healthy sugar-free and oil-free brownies as written in her book. [17:40] Lynne’s easy cooking habits and healthy recipe tips for busy people. [25:01] Find joy in eating nutritious food and not see it as punishment. Quotes: “Even if you have a chronic disease, you can typically manage it, live with it, or control it by what you eat and how you move.”- Lynn [3:43] Links Mentioned: Website: https://lynnebowman.com/ Instagram: https://www.instagram.com/lynneparmiterbowman/ Brownies for Breakfast book: https://www.amazon.com/dp/B094GPM3Z3 Be sure to subscribe to never miss an episode! Learn more about your ad choices. Visit megaphone.fm/adchoices

Tired of feeling like you're wearing multiple hats? Like you're always go go go without having fun doing it? Sounds like you need this episode. If you’re a fun-loving person who would prefer that gym feels more like a party than a chore, then maybe what you need is a fun trainer who makes working out approachable and real. In this episode of the Live Your Personal Best podcast, I speak with Janet Navarrette, a self-proclaimed fun expert. She started Gym Party, a fun virtual wellness program that helps everyday people find joy in fitness. We talk about changing your focus from intensity to joy in the gym, at work, and life in general! Listen in to learn how to avoid burnout by setting boundaries between work and life and not validating yourself through your work.  Key Takeaways: How fun instructors attract those looking for fun workout classes. How to stay motivated and keep things interesting by moving your body and doing fun things. How to set boundaries and not to validate yourself through work. The importance of being compassionate to yourself and others as a female leader. Episode Timeline: [1:50] Janet’s background in sports and fitness and how it led to what she’s doing now. [5:54] How she makes working out fun by being approachable and real. [10:24] She explains how she finds motivation to keep showing up daily. [13:27] Why she doesn’t believe in work-life balance plus how she does it as an entrepreneur. [19:17] She explains how she found her voice after years of being in a male-dominated field. Quotes: “Work is that thing that’s always going to be there, but life, family, and who you are as a person, those are things that you should find and feel confident in.”- Janet [13:55] “It’s really important to not validate yourself through work.”- Janet [14:25] Links Mentioned: Website: https://www.gymparty.com/ Instagram: https://www.instagram.com/janetnavarrette/ Want more of this content? Be sure to subscribe, new episodes every monday https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

We're back bestie!! Time to talk about new beginnings and starting this new season feeling excited, motivated, and ready to get shit done! Who's with me? Come follow on Instagram https://www.instagram.com/liveyourpb/ and make sure to subscribe to get notified of all future episodes Learn more about your ad choices. Visit megaphone.fm/adchoices

Let's talk breaking out of toxic messaging in athletics. Order your copy of Inner Drive now! https://emily-coffman.presale.manuscripts.com What you'll get with your pre-order: an invite to my book launch event & to join my author community a personally signed copy of Inner Drive your name will appear in the Acknowledgments section of my book early access to the Introduction and other excerpts from my book, with the opportunity to review them and give me early feedback an opportunity to be involved in selecting my cover and title Connect on IG: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Imagine summiting Mount Everest in just 4-weeks or crashing your goals no matter how tough the journey gets. When it comes to overcoming tough situations on our way to achieving our goals, we must have mental courage and walk without fear. It takes physical and mental preparedness and the willingness to relax with the intention of taking pace again. In this episode of the Live Your Personal Best podcast, I speak with Rebecca Louise, global fitness NASM Certified Trainer, best-selling author of It Takes Grit and founder of the BURN Fitness App. She recently summited Mt. Everest in just 4-weeks and is on a mission to help others overcome excuses and achieve lasting health and fitness change. Listen in to learn why it’s important to experiment with new things without allowing fear or past failures to stop you. Key Takeaways: ·      Learn how to take breaks when things get tough and then proceed with your journey. ·      How to have the mental courage to help you develop the grit to get you where you want to be. ·      Learn to embrace the moment and stop worrying too much about the outcome to achieve your goals. ·      The importance of experimenting with new things to get familiar and eliminate fear. ·      The benefits of focusing on one thing as a new entrepreneur to leverage your time and have flexibility. Episode Timeline: ·      [2:11] Rebecca describes her experience summiting Mt. Everest and what she learned from it. ·      [6:18] She explains when she first thought of summiting Mt. Everest and why it happened later than anticipated. ·      [9:06] How years of physical exercise and mindset prepared her for the climb. ·      [10:16] Take time to develop your mindset to overcome life’s obstacles every step at a time. ·      [12:35] How to block past failures when goal setting to avoid getting cold feet. ·      [17:29] The lessons she learned about herself and business relationships in her Mt. Everest journey. ·      [21:12] Rebecca on what she’s currently focused on after coming off the summiting high. Quotes: ·      “You have to have this belief in yourself that even when it gets tough, you’re going to learn how to look after your body, take steps forward, and you’re going to make the steps necessary to help you get there but in a safe way.”- Rebecca Louise [11:07] ·      “Everything in life, you don’t know what you don’t know, and the more that you try new things the more that you’re going to know and the more familiar you’re going to get with things.”- Rebecca Louise [16:13] Links Mentioned: ·      Website: https://rebecca-louise.com/ ·      Instagram: https://www.instagram.com/rebeccalouisefitness/ Follow along on instagram: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

A quick pep talk on striving towards your big goal. Hint - you're already accomplishing more than you think Be sure to share with a friend and follow along on instagram! https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Do you meal prep, or are you still struggling with your food choices? Sometimes, when it comes to keeping a healthy lifestyle and eating on a budget, food planning is the answer. Mastering the practice of meal prepping is one way that tackles the overwhelm of having to think about what to eat and stay healthy. In this episode of the Live Your Personal Best podcast, I speak with Mia, the CEO of PlanSimple, author of Plan Simple Meals, founder of Mealtime Mastery, and motivational speaker. She helps women create a life that feels balanced by planning for good food, making time for relationships, and parenting development. Listen in to learn how to practice meal planning 24 hours earlier to take the pressure away and ensure you’re making healthy decisions. Key Takeaways: ·      Have intention and a plan to master the gradual process of knowing how to cook. ·      How to practice meal planning 24 hours earlier to ensure you’re making healthy decisions. ·      The benefits of having meal planning practices like improving your health. ·      Having a work-life balance where your to-do list is combined and tasks support each other. ·      How to get clear on where your overwhelm is coming from and work towards achieving ease. ·      Think of 3 important things that you can accomplish, plan for them, and start building your planning muscle. Episode Timeline: ·      [2:28] The life experiences that led Mia to get relaxed in the kitchen and lead a healthy lifestyle. ·      [8:03] Tips on how to plan your meals in a simple and health-conscious way. ·      [14:11] Mia shares her meal planning habits and how they’ve improved her health. ·      [16:05] How she combines her tasks and works on them as a whole to have a balance. ·      [19:41] How to become aware of your relationship with both overwhelm and ease. Quotes: ·      “Any planning that you do for food, business, or anything that you’re doing is just a gift from your past self to your future self, so you can really be in the moment.”- Mia [9:09] ·      “The reason that planning for food is really helpful is; the average person thinks about what they’re eating anywhere from half an hour to an hour a day that they could be thinking of creative ideas.”- Mia [12:44] Links Mentioned: ·      Website: https://plansimple.com/ ·      Instagram: https://www.instagram.com/plansimple.co/ Connect with Mia: https://plansimple.com/ Follow along on instagram: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you a sports fan interested in the non-conventional sports that are not often on mainstream sports news? If you’re interested in the casualness, relatability, and fun storytelling in non-conventional sports news, then the GIST newsletter might be what you’re looking for. They’re focused on supporting female athletes in non-conventional sports while bringing back confidence to their target audience. In this episode of the Live Your Personal Best podcast, I speak with Ellen Hyslop, the co-founder of The GIST newsletter and the co-host of The GIST of It podcast. Listen in to learn the importance of women’s sports coverage and investing in female athletes’ potential as much as we do men. Key Takeaways: ·      The importance of casualness, relatability, and fun storytelling in non-conventional sports news. ·      How the women’s sports coverage is improving compared to a few years ago. ·      Why women’s sports have less coverage due to the less investment it’s given compared to men’s sports. ·      The importance of covering everything that’s not big story worthy in big sports competitions like the Olympics. Episode Timeline: ·      [2:31] The GIST newsletter – what it is and why it was started to support women in non-conventional sports. ·      [6:31] Ellen’s lifelong passion for sports plus how the GIST targets the audience interested in non-traditional sports news. ·      [13:18] How the women’s sports coverage has improved plus why we need to bet on women’s potential as we do men. ·      [17:31] The difference between US and Canadian sports cultures on all levels. ·      [20:45] Ellen explains the GIST’s most popular sports sections in different seasons. ·      [24:00] Ellen’s word of advice and where to find the GIST newsletter. Quotes: ·      “We have to bet on women in the same way that we bet on men a hundred years ago when these leagues were starting.”- Ellen [17:12] ·      “It’s fun to get caught up in everything that’s not big story-worthy, it’s good to have a couple of sentences just to know what’s happening.”- Ellen [23:04] Links Mentioned: ·      Instagram: https://www.instagram.com/ellenatthegist/ https://www.instagram.com/thegistusa/ ·      LinkedIn: https://www.linkedin.com/in/ellen-hyslop-12829445/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Do you feel like you’re overdoing it in your self-discovery journey? Maybe it’s because you’re still not happy or fulfilled even after doing all you can find yourself. Although it might sound cliché, happiness and fulfillment is an inside job. Seeking external validation will only make you feel even more lonely and lost. Staying true to who you are and embracing life’s challenges are the only ways to find happiness and fulfillment while still going after your dreams. In this episode of the Live Your Personal Best podcast, I speak with Karyn, a happiness mentor, online course creator, teacher, and a thought leader in happiness and women’s empowerment. She shares how taking a spiritual journey almost drove her to a point of wanting to eliminate herself but was able to come back and really connect with the true her. Listen in to understand why happiness is an inside job based on your integrity, character, and the choices that make you feel good about yourself. Key Takeaways: ·      Stop looking for external validation by doing things that don’t add value to who you are. ·      How to rediscover your true self in all the ways you’ve been inauthentic to yourself. ·      Start normalizing where you’re and realize that feeling alone is part of the human experience. ·      Your happiness doesn’t come outside of you; it’s based on your integrity, character, and choices that make you feel good about yourself. ·      Start accepting yourself deeply where you are your meaning and purpose instead of seeking those things from outside. ·      Stop giving your power away and realize that being unhappy is also an inside job. ·      Let go of the fantasy that life is perfect and embrace the ups and downs of it as lessons to grow and become the best version of yourself. Episode Timeline: ·      [3:15] Karyn on her self-discovery journey gone wrong and how she reconnected with her true self. ·      [6:17] How we do things to be validated externally instead of doing what pleases us inside. ·      [9:31] How spirituality became another inauthentic experience Karyn overindulged in. ·      [11:18] How mentors helped her discover who she was in all the ways she had been untrue to herself. ·      [16:33] How to develop happiness and fulfillment from the inside while still going after your goals. ·      [20:57] Karyn’s Happiness Course – teaching women to feel good and enough in who they are. ·      [23:34] The myth that happiness is a feeling and that it’s different for everyone. ·      [26:15] Understand that life isn’t a straight line and accept its challenges to grow and learn. Quotes: ·      “Looking to the people and things outside of us to give us a sense of meaning and purpose because we feel so empty and meaningless on the inside, and in that is where we get lost from ourselves.”- Keren [8:00] ·      “Feeling fulfilled and being happy is about feeling good about yourself on the inside and developing self-value and self-worth.”- Keren [18:39] Links Mentioned: ·      Website: https://ahappinesscourse.com/ ·      Facebook: https://facebook.com/karynaseitz Book #2 details coming soon! https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Today we discuss the other side of wellness that is usually not highlighted - how cannabis has a place in a healthy lifestyle. We also discuss making the choice not to drink and how so much of our perception around weed is still based in stereotypes and racism. In this episode of the Live Your Personal Best podcast, I speak with Cameron Rogers, the voice behind @freckeledfoodie, a content creator, and host of Freckled Foodie & Friends. She creates a space where content is approachable and authentic, and she is the truest version of herself. Listen in to learn the benefits of marijuana on your mental health, plus other free things you can do to take care of your mental health. Key Takeaways: ·      Learning how to be comfortable with your decision of taking marijuana over alcohol. ·      The different ways you can enjoy marijuana as a high functioning, high performing, and successful person. ·      How marijuana can be of benefit to people struggling with mental health. ·      Start with free accessible things like meditation for your mental health before jumping into drugs. Episode Timeline: ·      [3:36] Cameron explains why the idea of giving up alcohol became appealing to her. ·      [8:28] She describes her long-term experience using marijuana versus taking alcohol. ·      [12:23] How parents using marijuana are judged compared to the mom wine culture which is celebrated. ·      [16:48] The popular stereotype built around marijuana and why it’s completely untrue. ·      [22:14] She talks about her knowledge and interest in the topic of micro-dosing mushrooms. Quotes: ·      “Many people who are very high functioning, high performing, and successful enjoy cannabis, and there are many ways to enjoy cannabis.”- Cameron [18:43] “For me, if it helps me be a happier, calmer, stress-free version of myself then that is 100% part of my wellness journey” Links Mentioned: ·      Website: https://www.freckledfoodie.com/ Instagram: https://www.instagram.com/freckledfoodie/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you noticed that the Girl Boss movement is on the decline since the pandemic hit? It seems like most women no longer feel the need to keep chasing goals and leveling up when they can be radically content. If you’re still an overachiever but stuck in a loop of staying unhappy, it's time you redefine success and understand there’s nothing wrong with you or your job just because you don’t want to experience burnout anymore by being a girl boss. In this episode of the Live Your Personal Best podcast, I talk about the Girl Boss movement, how I fell into that toxic cycle, and why it’s time to rethink that mentality. Listen in to learn the importance of redefining the meaning of success for yourself so you can be happier with your every step and outcome. Key Takeaways: ·      How you can fall into the “hustle culture” trap under the guise of running your business. ·      Understand that you don’t need to keep on leveling up just because you’ve been doing it. ·      Why there’s nothing wrong with you or your job just because you don’t want to be a Girl Boss. ·      Learning how to be content with where you are now without constantly trying to change. ·      How to be happier with your every step by redefining what success really means to you. Episode Timeline: ·      [1:44] The history of the Girl Boss movement and how it shifted after the pandemic. ·      [3:57] How I fell under the “grind” trap even after finding my passion and escaping a 9-5 job. ·      [6:25] Your dreams can be where you are, there’s nothing wrong with enjoying right now. Quotes: ·      “Another way to find happiness is by staying where you’re now and reflecting.”- Emily [10:14] ·      “The more that we can redefine success, then the happier we will be with every step we make.”- Emily [12:37] Book Mentioned: ·      Radically Content: Being Satisfied in An Endlessly Dissatisfied World by Jamie Varon https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you struggling with unhealthy lifestyles and the pressure to have a perfect body? As we head to summer, it’s easy to fall for trends like the “that girl” trend that promotes unhealthy lifestyles to achieve a perfect body. You don’t need a perfect body that you love every day, what you need is to accept your body and know you are beautiful no matter what you like. In this episode of the Live Your Personal Best podcast, I speak with Sarah, a body image coach helping women dismantle self-hatred and create an unbreakable mind-body-food connection. Listen in to learn the power of accepting your body no matter what it looks like and realizing that your worth isn’t dependent on how you look like. Key Takeaways: ·      How the “that girl” trend promotes disordered eating and unhealthy lifestyles. ·      How to focus on body neutrality and acceptance instead of the unrealistic body love concept. ·      How to start your healing journey from unhealthy lifestyles by accepting your struggles and releasing the pressure to be perfect. ·      Learn to make peace with your body changes the same way you do your mind changes. ·      Prepare for body changes as you get older and gain body confidence where you care less about how you look physically. Episode Timeline: ·      [3:54] Sarah shares her journey from the “that girl” trend and recovering from an eating disorder. ·      [7:30] Why not being “that girl” isn’t your fault if you don’t feel healthy doing it. ·      [11:04] Sarah on why she follows the realistic body neutrality and acceptance perspective. ·      [13:23] How she started her healing journey by accepting her struggles and releasing the pressure to be perfect. ·      [17:44] Tips on how to shift your mindset about your body coming from winter and into spring. ·      [24:18] Sarah on why she cut her hair and the liberation and freedom that came with it. Quotes: ·      “We all have days when we’re practicing body neutrality or body acceptance not because of what you look like, but because of seeing yourself as more than your body and seeing that your body does not decide your worth.”- Sarah [12:33] ·      “Our bodies are going to change so many times throughout our lives and so preparing yourself to be okay with that and know that you’re worth, beautiful, and valid regardless of what your physical body looks like, is the number one reason to have body confidence.”- Sarah [23:27] ·      “Body confidence comes from not caring so much what you look like or being okay with who you are no matter what you look like.”- Sarah [23:48] Links Mentioned: https://www.instagram.com/sarahinyellow/ https://linktr.ee/sarahinyellow Follow the show: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

We’re officially entering one of the busiest seasons of the year, which makes it easier to give up our fitness goals. But it is important to know that you don’t have to give up any of your goals just because life is chaotic, you can make time for it all. Making the right choices and focusing on your goals even as you prioritize other things will ensure that you still stay motivated and healthy. In this episode of the Live Your Personal Best podcast, I share tips on how to stay motivated even in the approaching busier season. Listen in to learn how to plan your schedule to accommodate all your goals and priorities while still having time to enjoy yourself. Key Takeaways: ·      Fit your fitness goals into your schedule even if it’s shorter than usual.  ·      Focus on doing what’s possible in this busier season instead of focusing on doing it how you like. ·      Have a consistent schedule for fitness while setting aside time to rest to avoid burnout.   ·      Stop comparing yourself and focus on progressive steps prioritizing your needs and wants. ·      Make time for things that you enjoy without allowing busyness to take that from you. ·      Start reminding yourself of your future goals to stay motivated. Episode Timeline: ·      [2:15] You don’t have to give up on your fitness goals or any of your goals just because life is chaotic. ·      [3:44] Stay consistent with your regular routine as much as possible or set a new one. ·      [5:13] Prioritize sleep and rest to relax and stay healthy and motivated. ·      [6:26] Avoid being too hard on yourself and instead focus on putting your needs and wants first. ·      [7:49] Ensure you’re still doing something that you enjoy every day to keep you excited. ·      [8:56] Find motivation in the things that remind you of the future like visualization. ·      [10:51] Remember the busy season is just temporary and why you have your goals. Quotes: ·      “Your goal is not to be the best at everything, the best all the time or giving 100% all the time, the goal is to continually make progress or still putting your needs and wants first.”- Emily [6:44] ·      “Whatever it may be, do not let busyness and goals get in the way of doing things that you enjoy.”- Emily [8:46] Follow along on instagram: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Is food your source of pleasure or stress? Breaking the diet mentality is all about enjoying the process of your health and fitness journey without feeling guilty about your choices. If you want to achieve food freedom, you have to stop labeling food as good or bad or allowing what you eat to define who you are. In this episode of the Live Your Personal Best podcast, I talk about breaking the diet mentality to achieve a certain level of food freedom and to start thinking of food neutrally. Listen in to learn how to start enjoying your life by shifting your mind from thinking of food and health as the only part of your life. Read the blog post here: https://medium.com/@_emilycoffman/how-to-break-out-of-diet-mentality-and-think-about-food-neutrally-129d3e18f19 Key Takeaways: ·      Focus on how you feel after eating rather than what you’re eating. ·      You’re allowed to have food preferences and can toss them out if they don’t serve you. ·      Use food rules as tools that you can let go of at any moment without feeling bound to them. ·      Start allowing yourself to enjoy a diverse diet without feeling guilty for not eating healthy foods only. ·      How to avoid negative thoughts and inner turmoil by being flexible with what you eat on different days.  ·      Enjoy and have pleasure around food by letting go of the guilt around your choices and labeling food as good or bad. ·      Feel free to explore different eating patterns without thinking you’ll fall back into the diet mentality. ·      Don’t think that your health is the only thing to focus on in your life, it’s just a tiny aspect. Episode Timeline: ·      [2:06] There’s no one right way of eating for everyone; it’s about finding what works for you and your lifestyle. ·      [4:05] You can choose to hold on to certain preferences or rules around food when they serve you. ·      [5:58] You don’t have to make a statement by eating or not eating what’s in your diet. ·      [7:21] It’s okay to not eat as wholesome food as you’d prefer even if you think of yourself as health-conscious. ·      [8:30] You’re not backsliding if you don’t eat exactly how you want to every single day. ·      [10:06] Understanding that overeating and getting sick afterward is not your fault.  ·      [10:46] The reasons why you can eat food include enjoying and having pleasure around food. ·      [11:49] Try different eating patterns without saying anything about you as a person. ·      [13:27] There are other parts of your life you can enjoy other than making it all about food. Quotes: ·      “The whole idea of food freedom and neutrality means no rules, but we’re still allowed to have preferences.”- Emily [4:20] ·      “If you’re a health-conscious person, you don’t have to feel guilty for not eating as “clean” as you would prefer, think of it as just another thing that you ate.”- Emily [7:32] ·      “One of the biggest traps that people fall into when wanting to improve their relationship with food, is they really get hung up on eating exactly how they want every single day.”- Emily [8:38] Follow on instagram: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you aware of the history behind women’s fitness? We’ve come a long way, yet it wasn’t that long ago that women’s fitness and sports were unheard of. The women’s fitness movement came into existence in the 1950/60s and has increasingly evolved into what we have today. With social media today, the cultural awareness and the reasons behind women’s fitness have tremendously shifted.  In this episode of the Live Your Personal Best podcast, I speak with Danielle Friedman, journalist and author of Let’s Get Physical who’s obsessed with women’s fitness history. Listen in to learn how women fitness messaging has evolved from it being a tool to change how we look to a form of empowerment and self-care.  Key Takeaways: ·       How women fitness evolved from the 1950s as a strength benefit and a beauty tool.   ·       The science, research, and cultural acceptance of women’s potential and strength.  ·       How the idea of women’s strength was seen as threatening and was opposed culturally.   ·       How fitness is shifting to a form of empowerment and self-care rather than a tool to change how we look.  ·       How social media rise has given power to women advocating for body diversity.  ·       The current push for women to harness the mental, physical, and emotional benefits of movement and fitness.  Episode Timeline: ·       [3:01] How Danielle’s personal experiences led her to write about the rise and evolution of women’s fitness.  ·       [4:59] How fast women fitness progressed from the 1950s all the way to a sports bra invention in 1977.  ·       [11:53] The lack of cultural awareness that existed in the 1980/90s about women’s bodies.  ·       [17:06] How social media has transformed women fitness messaging giving power to the majority.  ·       [21:16] The impact of Title 9 law on women and girls’ fitness during and after college graduation.  ·       [24:30] Danielle on the expansion of fitness for women plus how to focus on what feels good.  Quotes: ·       “When I’m active and feeling really good about how I’m using my body, I focus less on how my body looks.”- Danielle [17:31] ·       “The more we can focus on what feels right and truly beneficial at that moment and not worry about meeting imaginary social goals, fitness can be really beneficial.”- Danielle [27:37] Links Mentioned:  Elite to Everyday Athlete: https://amzn.to/3ysSbqW  Website: https://danielle-friedman.com/ Instagram: https://www.instagram.com/daniellefriedmanwrites/ Book: Let’s Get Physical   Learn more about your ad choices. Visit megaphone.fm/adchoices

How much time do you spend in your decision-making process? How do you prioritize the most impactful decisions in your life and stress less on the less impactful ones? Perhaps if you experiment with your decisions and learn from the wrong ones instead of discarding them, you might learn a lot and be a better decision-maker in the future. In this episode of the Live Your Personal Best podcast, I speak with Frederic Bahnson, a personal and executive coach helping people create happiness, improve performance, and foster well-being. Listen in to learn about your power of choice and how you can use it to have more control over your life. Key Takeaways: ·      How to have control of how your life turnout by using your power of choice. ·      Start experimenting with your decisions and learn from the wrong ones to be successful in the future. ·      Stop discounting opportunities and make the leap even when it’s risky. ·      How to simplify your decision-making process to avoid wasting time and energy on none important issues. ·      Focus your energy and time on the decisions that have a long-term impact on your happiness and health. ·      Have a decision-making process that allows you to still rationally use your emotional responses. ·      How to make decisions that connect what you do today with your big goal as a visionary. ·      How to have a goal you’re working towards as an organized day-to-day decision-maker. Episode Timeline: ·      [2:12] How Fredrick wrote his book Better Than Destiny to help people make better long-term decisions. ·      [3:29] The power of choice and why it’s better than having a premeditated destiny. ·      [10:04] Steps on how to approach and simplify your decision-making process. ·      [17:29] The process of prioritizing your decisions according to their impact on your life. ·      [25:52] The 2 types of decision-makers and how each can get better with long-term decision making. ·      [28:27] Learn how to properly use your decision-making power for a better life. Quotes: ·      “Most of us should spend a lot less time on most of our decisions and a lot more time on a few key decisions.”- Fredrick [12:44] ·      “You don’t have to spend all of your energy considering and researching those second-tier ideas until you’ve gone through all of your top tier ideas and they’ve all failed.”- Fredrick [19:16] Links Mentioned: ·      Book: Better Than Destiny   ·      Website: https://www.fredericbahnson.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices

How do you stay confident after messing up, whether as an athlete or in your workouts? To stay confident and in your game, you must first acknowledge the mistake, how often it happens, and then how you can avoid it in the future. Constantly thinking about your past mistake and losing your confidence won’t help, it will drive you to an even worse situation. Remember that one mistake isn’t a reflection of you, your skills, or your abilities. In this episode of the Live Your Personal Best podcast, I share some athlete advice on how to bounce back after messing up. Listen in to learn how to overcome losing your confidence and stay in the present with your race plan as an athlete. Key Takeaways: Start by acknowledging the mistake that happened, and then think of the things you’d have changed to avoid the same mistake in the future. Allowing one mistake to affect your confidence will become repeatable and turn into a bigger thing than it initially was. Stop thinking about your past version that made the mistake since it’s keeping you from the present. Think of all the obstacles you’ve overcome in the past and your teammates' trust to stay present and confident. Episode Timeline: [2:54] What a Coxswain does plus the message that prompted this conversation. [4:50] Step one of bouncing back – acknowledge the mess up and how often it has happened. [7:45] Step two of bouncing back – think of the things you’d have changed to avoid the mistake. [9:47] Why you should avoid losing your confidence after messing up with one mistake. Quotes: “If you let this mistake keep eating away at you or affect your confidence, then you’re going to let this one mistake become repeatable and turn into a bigger thing than it should’ve been.”- Emily [10:15] “Gather as much data as you can to point to the fact of why you’re capable and why you should be confident in the seat that you’re in.”- Emily [11:30] Read Elite to Everyday Athlete: https://amzn.to/3ysSbqW  Follow on Instagram: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you ever wondered why listening to music when you work out gives you more power when you work out? How about when you feel more satisfied and optimistic after you do an intense exercise? In this episode of the Live Your Personal Best podcast, I speak with Kelly McGonigal, the author of The Joy of Movement. Listen to this episode to learn more about the joy of movement and how physical exercise can be a powerful anecdote to the modern epidemics of depression, anxiety, and loneliness. Episode Timeline [1:29] Kelly explains what the mind-body connection is and why it is essential. [5:09] Kelly shares her journey in studying hope molecules. [8:59] Kelly describes how music can help you connect to things that are much bigger than you. [13:07] Kelly discloses how exercise can produce different forms of pleasure. [18:21] Kelly discloses if it’s better to do the exercises that make you feel better or do workouts because it makes you feel better. [22:26] Kelly shares what’s the most shocking part of her book. Key Takeaways With mind-body connection, they believe that physical movement affects your mental well-being. When you contract your muscles during movement or exercise, it releases hope molecules into your bloodstream that are anti-depressants. It makes you more resistant to stress and more connected to other people. This can also help you when you have depression or trauma. The existence of these hope molecules points to how movement can be deeply psychological. Music is an invitation to move. When you listen to music, it activates a section of your brain to move. Music can help you create meaning for things in your life. Music with exercise is putting the meaning around the experience that you want. Different forms of movement can grant us access to other joys and pleasures. Movement can also give us positive instincts that we have that are healthy. There are many ways that you can enjoy movement. Intensity matters when you work out. Movement is social. There’s something about exercise that helps you form bonds and relationships. Your brain rewards you when you think you exercise, especially when it feels that what you’re doing is meaningful. Quotes “There’s a reason why people who struggle with depression and anxiety love exercising outdoors.” - Kelly [16:04] “You’re allowed to be uncomfortable. You’re allowed to fail. That can be a part of a positive exercise experience.” - Kelly [21:29] “Exercise often brings out the best of us.” - Kelly [25:09] Connect with Kelly:  Website: https://kellymcgonigal.com/ Instagram: https://instagram.com/kellymariemcgonigal Follow us on instagram: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you ever asked yourself “what drives me”? For some it’s external competition; races, meets, games, opponents. For others, it may be internal.  In this episode of the Live Your Personal Best podcast, I talk about how internal and external competition have affected me and how to make sure you have a healthy dose of each.  Listen to this podcast, and let’s change the way we see and treat internal and external competition in our lives. Episode Timeline [1:04] Emily talks about the reason why she came up with today’s episode. [2:02] Emily shares that internal competition motivates her every day. [5:57] Emily discusses the importance of competition in life. Key Takeaways Internal motivation should not necessarily have a negative connotation. If you let internal competition prevail in your life, there’s a possibility that you will struggle to find satisfaction in things that you do. Some advice you receive might not work because you might have misused it. For example, that could have been for internal competition and not external motivation. No general advice can be applied to everyone. It’s better to look for tailored advice for that specific scenario that you’re in. The more you learn about yourself, the less you rely on outside opinions on what you’re doing.  Quotes Neither [internal or external competition] is right or wrong. There’s no one way that competition should look. - Emily [5:47] There can be no one definition of success. There can be no one definition of competition. - Emily [7:52] Follow on instagram: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

After weeks of interviewing experts from various fields, it’s time to wrap up the month-long series about the plant-based diet. Ready to hear my verdict? In this episode of the Live Your Personal Best podcast, I talk about my decision if I’ll continue to pursue my plans of fully committing to a plant-based diet and the factors that I take into consideration in my decision. Listen to this podcast, and look for ways that could help our environment for us the future generations. Episode Timeline [1:24] Emily shares her realization about her plant-based journey after interviewing experts from various fields. [2:32] Emily tells the first change in her lifestyle. [5:36] Emily talks about the second change in her lifestyle. [6:51] Emily describes the third change in her lifestyle. [10:08] Emily leaves a challenge to her listeners. Key Takeaways Going plant-based is not always about preferences and choices. Small switches in your diet could lead to big impactful changes in your well-being. Trying new vegan restaurants could help you make the small switches, especially when you’re afraid to commit long-term. Being aware of your food waste could help you show your love for the environment. Think about how you can eliminate food waste as best as you can. Look for other ways to consume food that could help the environment. Quotes Just because you can’t do the number one thing that will impact [the environment], you can still do number two, number three, or a combination of things. 7:39 It seems like you can only do much on a personal level, but there’s can still be [done to help the environment] even if you don’t want dramatic changes to your diet. 9:59 Check out all our episodes: https://emilycoffman.org/episodes-2/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Ever wonder if you could change your diet as an athlete? Especially going plant-based? Before deciding if it’s right for you, it’s best to hear from actual athletes who are vegetarians to gauge if this is right for you. In this episode of the Live Your Personal Best podcast, I speak with Jenny Kotlyar, a vegetarian athlete and backpacker. Listen to this episode and learn about the struggles that you might encounter as a vegetarian athlete and how you could overcome these challenges.  Episode Timeline [2:24] Jenny talks about her hiking journey and how she started. [6:54] Jenny shares how she became a vegetarian backpacker. [10:07] Jenny reveals if she struggled to look for alternative protein sources when she became vegetarian. [13:10] Jenny tells Emily how essential planning is when it comes to backpacking. [14:04] Jenny reveals what’s the hardest thing about being a vegetarian while being a backpacker.  [15:49] Jenny explains why she added back some animal proteins like fish back in her diet. [19:10] Jenny describes her relationship with food and eating. [25:56] Jenny leaves her last pieces of advice. Key Takeaways When starting your vegetarian journey, it could help if you count your protein macros. When you’re planning to hike, it’s also essential to factor in your protein intake to prepare better.  Carbohydrates give you a quick release of energy. Fats, on the other hand, provide you with sustained energy while protein helps you recover. As a vegetarian backpacker, you might struggle in finding the protein that suits your palate. Quotes “Your body’s freaking amazing. Stop hating on yourself.” - Jenny [21:48] “Give yourself permission to love yourself and to do you and to be important in your own life.” - Jenny [25:59] Connect with Jenny: limitlesshiker.com or instagram.com/limitlesshiker  Join our facebook community: https://www.facebook.com/groups/personalbesties Learn more about your ad choices. Visit megaphone.fm/adchoices

Mental health is a growing issue in 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 the 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

Is plant-based eating as healthy as it seems? Is it beneficial for everyone to go on it? Let’s get the facts straight from the expert herself!  In this episode of the Live Your Personal Best podcast, I speak with Stephanie Hnatiuk, a registered dietitian and fitness coach who’s on a mission to reconnect runners with their love of running. She helps frustrated and confused overall runners learn how to properly feel their bodies for better training, working smarter, not harder, and recover faster so they can reach their goals without destroying their relationship with food and exercise. Listen to this episode as we learn if athletes should transition to a plant-based diet while training. Episode Timeline [2:39] Stephanie shares her opinion if a plant-based diet is suitable for athletes too. [8:08] Stephanie talks about under-fueling in relation to a plant-based diet. [12:10] Stephanie gives her tips to people who are starting with their plant-based diets  [15:15] Stephanie reveals an easier way to start a plant-based diet [17:41] Stephanie shares her thoughts on how becoming vegetarian relates to diet culture. [21:32] Stephanie leaves her last pieces of advice. Key Takeaways Runners, and other athletes, can successfully train while on a plant-based diet, but transitioning to a plant-based diet doesn’t necessarily have to be the goal. Before transitioning into a plant-based diet, consider the foods that you should eat because you might not like their taste. Look for recipes that could help you enjoy plant-based foods more. Food allergies should also be considered if there are any. A plant-based diet doesn’t necessarily come at the expense of eating things you don’t like or eliminating all other animal products. Eating a plant-based diet requires a lot of nutrition knowledge and cooking skills. Many people usually make a mistake, especially when starting, when they remove the animal foods without looking for plant-based alternatives that could give the same value. There are some key nutrients, essential vitamins, and minerals that you should intentionally get them. These are calcium, iron, zinc, vitamin b12, and choline. The problem with iron is that you can easily absorb them from animal sources. It would be best to consume more iron from plant-based sources to help your bodies absorb more iron. You may need supplements to help you with this issue. If you’re an athlete planning to start their plant-based diet journey, it’s best to connect with dieticians to be guided. Your personal values can help you become motivated when starting a plant-based diet. The recommended diet for athletes should be the one that helps them perform the best that they can and also that keeps them healthy mentally and physically. Quotes “[A plant-based diet] can be done for people who are motivated and really want to eat that way.” - Stephanie [7:51] “The decision to go plant-based should really only be done out of personal preference.” - Stephanie [15:39] “For the wrong person, anything can be turned into a diet.” - Stephanie [19:33] Connect with Stephanie: www.stephaniehnatiuk.com  https://www.instagram.com/steph.the.runners.dietitian/  Get your copy of Elite to Everyday Athlete: https://amzn.to/3ysSbqW  Learn more about your ad choices. Visit megaphone.fm/adchoices

Many people rely on daily habits to make their day more productive and fruitful. What habits can you add in without taking up too much time out of your day? In this episode of the Live Your Personal Best podcast, I share the habits and routines that I do every day and how these have positively impacted my life in the past few months. Listen to this podcast, and together, let’s build the habits that could help us transform into our better selves. Episode Timeline [1:57] Emily shares her first daily habit. [4:00] Emily reveals her second daily habit. [7:21] Emily talks about her third daily habit. [8:54] Emily tells her fourth daily habit. [11:36] Emily describes her fifth daily habit. Key Takeaways Overbooking yourself could help get things done but in a stressful way. Instead of overbooking, day blocking for specific tasks could help you manage your schedule better. Getting tasks done in one chunk could make you more productive and take back control of your life. Looking to be purposely inspired could help you be more motivated every day.  Immerse yourself in things that you believe could help you inspire you in your day-to-day life. Exert more effort in getting yourself inspired because it’s within your control. Listening to music after you wake up could provide you with the energy boost you’ll need for the rest of the day. Zoom in by assessing if what you’re doing right now makes you happy. Plan your rest to avoid decision fatigue. It could help you lighten up your mind. Quotes You don’t always have to look at the bigger picture. - Emily 10:58 Take a day off. Take a Saturday to yourself. - Emily 14:11 Make sure to subscribe for more weekly episodes! And you can follow along the podcast: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Want to start living in a way that’s better for the environment? Lost on how to start your plant-based eating journey?  In this episode of the Live Your Personal Best podcast, I speak with Izolda Trakhtenberg, a proud vegan for 15 years and the host of The Vegan Life podcast.  Listen to this episode as we dive deep into why eating plant-based foods is more ethical than traditional foods. Episode Timeline [3:38] Izolda talks about her roots and why she started her vegan journey [5:40] Izolda revealed the massive effects of shifting to a vegan diet [8:51] Izolda shares her thoughts on why plant-based eating has become more popular, especially nowadays [10:56] Izolda chats about the element of convenience in restaurants and what you should do if there are no vegan options on the menu [14:56] Izolda shares if her attitudes and relationship towards food changed when she started her vegan journey. [18:51] Izolda debunks the most common myths revolving around veganism. [20:01] Izolda describes what she feels when surrounded by people who still consume meat and animal products. [25:15] Izolda shares her advice for those who’d like to start their vegan journey.  Key Takeaways Agriculture, especially animal farming and food production, takes a lot of the resources like energy and gas. The fewer spaces for farms intended for animal production, the more spaces we could have for trees and places where people could stay and live. You’ve been fed food authorities recommended that might not be best for you. You should take a step back and assess the food recommended by the authorities that you consume. When you start eating vegan, you become more conscious and thoughtful of your food choices. Many people have the stereotype that vegans are smug or arrogant. Vegans are perceived to be like this because they don’t want animals to suffer in the animal slaughter system. When you want to start your vegan diet: Go slow and start small. Consult with your doctor if going vegan is right for you. Be aware of how much you’re eating and the quality of your food. Consider having a food diary on what you ate and what you felt after you ate them. Quotes “We’ve been fed a steady diet of what we should eat that may or may not be the best for us.” - Izolda [9:37] “We can be very mindful and very purposeful with our choices if you really keep in mind why you’re becoming vegan.” - Izolda [27:32]  Connect with Izolda : Website: https://theveganlife.show  Follow the podcast: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you ever felt that motivation alone is not enough to drive you from doing the things that you love in your life? Maybe you're just being too hard on yourself, and this perspective is affecting the way you live your life negatively. In this episode of the Live Your Personal Best podcast, I share snippets from my upcoming book and explain why it's essential to change the narrative around motivation to become a better person. Listen to this podcast and change the way you think about the core of motivation and why comparing yourself with other people is detrimental to your well-being. Episode Timeline [1:22] Emily reveals the reason why she’s writing her book [1:56] Emily reads a snippet of her inspiration story. [2:32] Emily talks about the one narrative around motivation. [3:09] Emily expresses her thoughts about the most common narrative around motivation. [7:59] Emily encourages her listeners to broaden their perspectives towards success. [8:55] Emily reads a poem from her upcoming book. [9:12] Emily reminds herself about the dangers of comparing herself to other people. [12:17] Emily talks about her upcoming podcast episodes this March. Key Takeaways When talking about motivation, there’s no need to sacrifice the things you love and matter to you to achieve your goals and aspirations. One of the reasons why there’s a rise of motivational speakers who are former athletes is because they want to educate their audience regarding the mental toll caused by the sacrifices they made. When you continue to follow the traditional view on motivation, there’s a great possibility that you’ll miss many things that you could learn about yourself in your journey. You can have more reasons to be motivated aside from aspiring to succeed in your endeavors. You can utilize motivation to relax, slow down, and take a break. You need motivation for all scenarios, not just one. When you expand their view on what success could mean, you can be happier in life, and it could also help develop your view on what motivation is. Don’t compare outcomes with other people because each person’s goals are different. Quotes “Athletes can be successful without sacrificing their mental or physical health. Athletes can be successful in their sport and still thrive outside of it, too.” - Emily [2:45] “There’s no reason to compare yourself.” - Emily [11:44] “Go out and find what makes you different. Find what makes you motivated.” - Emily [11:46] Join the Live Your Personal Best Community: https://www.facebook.com/groups/personalbesties  Want to read Elite to Everyday Athlete? Get it here: https://amzn.to/3ysSbqW  Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you ever wondered if you have what it takes to become a personal trainer online? If you’re a former collegiate or retired athlete, maybe this could be a great career path after graduation. In this episode of the Live Your Personal Best podcast, I speak with Sydney Cummings, a certified National Academy of Sports Medicine personal trainer who aspires to provide quality fitness content accessible to everyone through Youtube. Listen to this episode to learn more about how Sydney went from training for $6 a session to building an online fitness community of over 1 MILLION followers. Episode Timeline [2:06] Sydney talks about her collegiate athletic career. [4:59] Sydney shares her transition from college athlete to her chosen paths after graduation. [7:58] Sydney describes her workout routine after graduation. [14:31] Sydney talks about her Youtube channel and how she transitioned to becoming an online fitness trainer. [22:51] Sydney reveals the logistics behind her online training videos. [25:42] Sydney chats about her month-long break. [28:34] Sydney leaves her last pieces of advice. Key Takeaways Many people have no idea what they should do when they are at the gym. Gyms have become a social media-heavy environment that affects how people do their exercise. More and more people are looking for full and consistent workouts when searching for possible online fitness trainers. It’s normal to feel scared and crazy when you try to do something that no one has done before. When looking for online fitness trainers, one of the qualities that you should look for is not just they’re training you, but they’re training with you. It feels more intimate when you follow a Youtube fitness trainer who uploads new exercise content every day because you can see the changes with their body as they go through the exercise with you. The life you should live in should be rooted in what makes you happy. Don’t view calories as the enemy. View strength as your biggest ally in fitness. Aesthetic will come if you train for strength. Quotes “You just don’t have a choice. You just do.” - Sydney [21:15] “[The] struggle is part of the [fitness] journey.” - Sydney [22:35] “Try and make something that you actually enjoy, especially with fitness, but also in life.” [28:36]  “Train for strength. Stop training to punish yourself. Stop training to undo calories.” [29:32] “You’re much stronger than you realize.” - Sydney[30:09] Youtube: https://www.youtube.com/c/sydneycummings  Website: https://royalchange.fit  Instagram: https://instagram.com/sydneycummings_  Join the Live Your Personal Best Community: https://www.facebook.com/groups/personalbesties   Want to read Elite to Everyday Athlete? Get it here: https://amzn.to/3ysSbqW   Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you having difficulty squeezing some creative juices in your day-to-day life? Perhaps, this is why you're having trouble having the motivation and being optimistic in the things you do. Creativity leads us to passion and purpose in the work that you do and it's directly related to happiness and how fulfilled you are in everything you tackle. In this episode of the Live Your Personal Best podcast, I speak with Maria Brito, the Award-winning, New York-based contemporary art advisor, author, and curator. She’s the author of How Creativity Rules the World: The Art and Business of Turning Your Ideas into Gold. Listen to this podcast to learn about the tips and tricks on how to be more creative in your life, why that’s important and how creativity, motivation, and optimism are so interrelated. Episode Timeline [3:28] Maria explains why it’s important to talk about creativity [16:42] Maria shares her tips on how people can start to be more creative. [25:17] Maria talks about the connection between creativity and motivation. [29:17] Maria leaves her last pieces of advice to the listeners. Key Takeaways It’s important for humans to rely on their “superpowers” to invent the future at will. Creativity is the most crucial thing to have in any profession or career. Creativity is all about giving value and being relevant. When you experience failure, it would be helpful if you separate yourself from it. When failure happens, this could help you think that it’s just your idea that failed, not you. Silence helps you flourish your creativity. If possible, incorporate a time for yourself in your day-to-day life to develop your creativity. Your brain loves surprises, and this helps you with your creativity. To surprise your brain as part of your creativity enhancement habits: Take a different route on your way to school or work every day. Write with your dominant hand. Try to look for other ways to use everyday objects. When you have time to spare, don’t use your GPS when you travel to a place. Aspire not to be stagnant in your life. The most essential things in today’s society are ideas. In this day and age, technology drowns creativity. Give yourself a chance to be lost in your life. Optimism, motivation, and creativity are intertwined. Creativity fosters motivation because you do things that you love and believe in. Bring ideas to receptive people if you aim to make a difference. Trust your gut. If it’s telling you something, pay attention to what it is. Have some guidance that doesn’t come from experience and comes from unknowing. Quotes Creativity isn’t just about art. Creativity is in everyone’s day-to-day life. - Maria [0:38] Without ideas, there is no progress. - Maria [3:32] When we actually have the power to believe and trust our guts, to go with those ideas, and to open up our imagination, miracles can happen.- Maria [4:07] Connect with Maria Brito Website: https://www.mariabrito.com/  Instagram: https://www.instagram.com/mariabrito_ny  Follow Live Your Personal Best on IG: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

If you feel stuck in your fitness plan have you considered switching from exercising to training? Ever thought about what the difference is? In this episode of the Live Your Personal Best podcast, I share how a certain life event has impacted the way I see training and working out and how this could help me become better everyday and elite athlete. Listen to this podcast to learn more about the difference between training and working out and how these can greatly impact the way you perceive fitness. Want to read Elite to Everyday Athlete? Get it here: https://amzn.to/3ysSbqW   Episode Timeline [0:46] Emily shares some updates regarding her Everest Base Camp journey [2:45] Emily talks about what her workouts should look like now [8:19] Emily explains why it’s important to realize that exercise and training are two different things   Key Takeaways Focusing on training and not just on exercising could potentially give you purpose and excitement. If you’re struggling to be motivated on your workout routines now, maybe it's time to take a step back and reminisce about what made you excited when you trained before. If you’re planning to transform your workout routine into something that makes you feel enjoyable, have a plan around that you feel confident with. There’s nothing wrong if you choose to be in your experimental phase. Quotes “Don’t be afraid to change it [your workout routine] up. Don’t be afraid of saying ‘yes, this one way for me has worked for me for so long, but maybe it’s time for something new.’” - Emily [8:50] “There’s no right or wrong way of being an athlete, of being a former athlete, or someone who just enjoys exercise in general.” - Emily [10:26] Learn more about your ad choices. Visit megaphone.fm/adchoices

Tired of listening to various gurus and coaches online on what you should do to improve your well-being? Do you feel frustrated because no matter how hard you try following all their advice and tips, you keep on struggling because they don’t fit your personality or lifestyle? Perhaps, you should find your sense of self through empowered wellness. In this episode of the Live Your Personal Best podcast, I speak with Allison Pelot, a dynamic fitness trainer, and energy coach specializing in rapid permanent change through corrective exercise, metabolic nutrition, and energetic alignment. Allison is also the author of Finally Thriving: Your Guide to Empowered Wellness. Listen to this episode to be aware of what works for your well-being, instead of constantly looking outside yourself for answers, and what you should do if you’re lost in the process. Episode Timeline [2:10] Allison shares what’s in her book Finally Thriving: Your Guide to Empowered Wellness. [4:46] Allison explains what empowered wellness is. [5:48] Allison talks about how you can start practicing empowered wellness. [10:48] Allison reveals her background. [20:39] Allison explains why humans are all designed to thrive. [24:15] Allison leaves her one last piece of advice. Key Takeaways Empowered Wellness means you own your experience. Connecting with yourself can help you choose what works for you, especially when you’re being presented with opinions and ideas. If you heavily really on someone else’s opinion for your self-care, at some point, you’ll feel lost and disconnected. If you’re looking to practice empowered wellness, give yourself space. Take out the things you don’t need, like distractions of your life.  Prioritize your life every day so you can put yourself first.  Take all the noise to have that extra space to bring in new opportunities and changes. Don’t put too many restrictions on yourself. Don’t overcomplicate yourself. Connect with your inner child so that you can connect with the powerful parts of yourself. You already have everything that we need. You need to remove all the blocks that prevent you from acquiring all of them. Quotes “It’s okay not to do anything sometimes.” - Allison [8:34] “Give yourself space for grace.” - Allison [10:39] “The energetic intertwines with the energetic more than we realize.” - Allison [17:07] “You definitely deserve to be happy. It is possible.” - Allison [23:06] “Look within yourself to reflect the experience of yourself and the world.” - Allison [24:21] Connect with Allison:  Website: https://www.pureenergypdx.com/ Instagram: @pureenergypdx Join the Live Your Personal Best Community: https://www.facebook.com/groups/personalbesties Learn more about your ad choices. Visit megaphone.fm/adchoices

Wouldn’t it be nice if all your excuses disappeared? If the ONE thing keeping you from taking the next step towards your goal was gone? In this episode of the Live Your Personal Best podcast, I share how fearing the unknown has prevented me from doing the things that I love and how changing my perspective on things can significantly affect the success that I experience in my life. Want to read Elite to Everyday Athlete? Get it here: https://amzn.to/3ysSbqW   Listen to this podcast to learn more about how you can change your mindset so you’ll have more confidence in achieving your goals and making the things that are impossible possible. Episode Timeline [0:42] Emily shares that she’s a planner and how this affects her day-to-day routine. [3:48] Emily realizes that some things won’t sense if you do it, but it’s not impossible. [6:30] Emily reveals her commitments to the future. Key Takeaways You can do things you think are impossible by telling yourself that you’re stronger than your hesitations. If you believe that you can make things happen, you’ll have the power of keeping these things from happening to yourself. There’s a vast difference between thinking about doing it and doing it. If you’re working towards any goal, there will never be a day where you’ll feel ready to step out of your comfort zone and break the cycle. It happens when your goals feel impossible to achieve. Force yourself to do something impossible, and you’ll realize that it’s not that challenging to do. Quotes “Maybe these things that make you seem impossible are just excuses that are getting in my way. It’s just me self-sabotaging.” - Emily [4:18] “If you’re giving yourself an excuse that you think is so fool-proof [and] so logical from the outside looking in, no one’s gonna try to argue with you on it.” - Emily [5:13] “Sometimes, that first step is easier or more enjoyable, and that’s how you build-up for working towards something.” - Emily [9:24] Learn more about your ad choices. Visit megaphone.fm/adchoices

Sick of doing cardio? Come join the resistance training revolution! When asked about resistance training, many people, unfortunately, believe many misconceptions about it. Resistance training is not just about the resistance bands! It’s any form of exercise that improves your strength and endurance, like weight lifting or strength training. In this episode of the Live Your Personal Best podcast, I speak with Sal Di Stefano, a personal fitness trainer and co-host of Mind Pump, a podcast that is dedicated to providing truthful fitness and health information. He’s also the author of Resistance Training Revolution: The No-Cardio Way to Burn Fat and Age-Proof Your Body—in Only 60 Minutes a Week. Listen to this episode as we break down what resistance training is, all the science behind it, and how to start incorporating it in your life, especially if it’s not something you usually do. Episode Timeline [2:47] Sal explains why he chose to focus his book on resistance training rather than general fitness. [5:48] Sal describes how he pictures the resistance training revolution in exercise. [9:10] Sal reveals what women’s only gyms are and what they imply. [13:47] Sal discusses why he focuses on muscle and metabolism instead of calories when talking about resistance training. [19:10] Sal shares how the perception of resistance training has changed because of science-backed research backing it. [26:19] Sal discusses how you can incorporate resistance training in your life. [38:28] Sal leaves his last advice to the audience. Key Takeaways According to Sal, resistance training is the most effective form of exercise. One of the biggest misconceptions about resistance training is that it’ll just make you bigger, but it’s also an excellent exercise for longevity, fat loss, and heart health. If you take the time to diet and do cardiovascular exercises, you’ll see weight loss and muscle loss. This could lead to a slower metabolism. Many people have experienced muscle gain instead of muscle loss and a faster metabolism with resistance training. When you do resistance training, you’re telling your body to burn more calories on its own. Resistance training helps in balancing the hormones for both men and women. Resistance training could be beneficial for your bones. Resistance training is individualizable, customizable, and you don’t need to do it frequently. When you do resistance training, focus on these exercises: squatting, pressing, rowing, overhead pressing, and lunging. Treat your workouts as skills practice. Practice with the proper form so you’ll get better results and a lower risk of injuries. If you’re sore for two to three days after your workout, you’re probably doing it wrong. Do three to five exercises that target most of your body. When you do resistance training, you signal your body to build muscle. Shame is a terrible long-form motivator for exercise. Quotes “You should finish your workout and feel more energized than you felt when you entered.” - Sal [33:48] “Think of exercise, all forms of exercise, as self-care.” - Sal [38:23] Connect with Sal  Website: https://mindpumppodcast.com/ Instagram: https://www.instagram.com/mindpumpsal/ Join the Live Your Personal Best Community: https://www.facebook.com/groups/personalbesties https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Do you ever feel like you never have the time for things that matter to you? Like you don’t have time for things you enjoy and are just crossing off one to-do list after another. Perhaps, your power and control over the things that matter to you have started to fade away. In this episode of the Live Your Personal Best podcast, I reveal my routine on how I deal with my weekly tasks and share how I almost lost control and power over my life and the things that I value the most. I also left some tips on taking over and controlling your life and having a meaningful fitness journey. Listen to this podcast to learn more about how to gain the power you need to create the ripples of change in your life. Episode Timeline [0:26] Emily tells the rationale of today’s episode. [1:24] Emily shares her usual routine in handling her business and podcast every week. [2:20] Emily talks about the importance of consistency in achieving one’s goals and her struggles in reaching them sometimes. [3:25] Emily expresses what season she is in her life. [4:48] Emily revealed that she transformed how she tells stories to herself. [6:28] Emily challenges her listeners to take their power back. Key Takeaways Be careful when you stick to routines and plans because it might lead to the loss of your power. Take control of your schedule and take charge of the things you should finish. If you observe that the outcome came to be because you no longer have control over the circumstances around you, it’s time to realize that you have slowly given away your power. Quotes “Control what you’re in control of. Don’t slowly give away your power under the disguise [that it’s the right thing to do]. - Emily [5:26] “I can have an individual approach [on things] and still be just successful.” - Emily [7:51] Exclusive podcast episodes on how to meet your new year’s resolutions: https://www.weekonereset.com/goals  Join the Live Your Personal Best Community: https://www.facebook.com/groups/personalbesties Learn more about your ad choices. Visit megaphone.fm/adchoices

Ever struggle with making fitness a priority in your life? It always makes it on your “to-do” list but doesn’t get crossed off nearly enough? Chad can help! In this episode of the Live Your Personal Best podcast, I spoke to Chad Austin, the owner of Priority Fitness in Overland Park, Kansas. Chad is also the best-selling author of the popular book series Make Fitness a Priority: A Six-Week Course to Get Out of Your Own Way. He’s also been a fitness trainer for more than 20 years. Listen to this episode on creating the ideal schedule and ideal routine and feeling effortless with your fitness as you make it a priority in your life. Episode Timeline [1:56] Chad explains why he’s usually called to discuss making fitness a priority and why he chose the said topic to be the focus of his book. [3:27] Chad shares his approach on how he’s handling new year’s resolutions. [6:31] Chad reveals why people struggle to prioritize fitness in their lives. [11:32] Chad tells you what you should do to make fitness a priority in your life. [15:51] Chad discloses the most significant reason people fail to prioritize fitness in their lives. [19:56] Chad leaves his last advice to the listeners. Key Takeaways Instant gratification is an integral part of why people see a personal trainer, but this could have temporaryto temporary results. This is also why many people can’t be consistent with their fitness goals and why you keep on restarting repeatedly. Many personal trainers hate New Year’s resolutions because of New Year's negative reputation. Focus on keeping back on track instead of restarting your journey when you struggle, and it helps you get a better mindset on fitness. Even when you’re an athlete, it’s crucial to relearn some lessons on framing your mindset on failing. People should realize how fitness looks different as you go through time. When you say that you’re too busy, it means that you’re too busy to work out like you’re used to. You need to realize that doing fewer workouts than you’re used to doesn’t mean that you’re doing something wrong. It just means that it fits differently in your life now than it did before. Fitness makes you better across the board. If you don’t try to fit it better in your life, it’ll hurt the other aspects of your life. Getting started on your fitness journey is the first step in making it a priority in your life. It’s important to ask yourself how you can fit fitness in your life and how much accountability you need right now as you go through your fitness journey. Check your schedule and see how you can fit fitness in it. Start where you are and scale-up. Get a trainer that will help you be motivated with your fitness journey if you have the means. If you go to the gym out of desperation, it’s time to change your motivation. Change the routine that leads you to failure and find one that works with you. Quotes “The fitness journey doesn’t end when you fail. Failing is part of it.” - Chad [5:20] “The biggest excuse that’s easy for us to make all the time is ‘I’m too busy.’ I realized over time that it has a different meaning for us.” - Chad [6:51] Connect with Chad  Website: https://beatyourexcuses.com/ Join the Live Your Personal Best Community: https://www.facebook.com/groups/personalbesties Learn more about your ad choices. Visit megaphone.fm/adchoices

In the era of instant gratification, it’s easier to cling to things that bring you fleeting motivation instead of looking at the big picture. In this episode of the Live Your Personal Best podcast, I share my thoughts on why people face challenges finding their lasting motivation to achieve their goals. I also reveal some ways that you can find them based on my experience as a Division I Athlete. In this episode Listen to learn more about my journey in finding lasting motivation and how you can stay motivated in your life Episode Timeline [1:26] Emily shares how she wants her second book to have a different focus and for it to revolve around motivation. [1:55] Emily thinks back on what motivated her when she was still competing as an athlete. [2:45] Emily reflects on why she is not as motivated as before. [5:05] Emily gives some tips on how you can find lasting motivation. [7:23] Emily expresses her thoughts on why some people have issues relating to lasting motivation. Key Takeaways Find motivation in your day-to-day life. If you struggle to have lasting motivation, change your mindset from thinking you can’t do something to believing in yourself that you can succeed at anything you aim to accomplish. Lasting motivation starts from being clueless about everything to having a plan for anything. When you plan your next steps, you’ll be motivated to finish your goals. You may also get motivation by getting inspired by other people’s transformation. Quotes “Motivation now for me comes from mindset changes.” - Emily [5:19] “Motivation isn’t gonna change and last unless something within you changes.” - Emily [5:29] Exclusive podcast episodes on how to meet your new year’s resolutions: https://www.weekonereset.com/goals  Join the Live Your Personal Best Community: https://www.facebook.com/groups/personalbesties Learn more about your ad choices. Visit megaphone.fm/adchoices

The first month of 2022 is almost up, and many people have committed to participate in Dry January, where they commit to starting being sober. As many people have experienced, going through their sobriety journey can be rough and challenging. Many people choose to return to their old ways and disregard their progress.  In this episode of the Live Your Personal Best podcast, I spoke to Gill Tietz, MS, the host of Sober Powered Podcast. Gill has a master’s degree in Biology and has dedicated herself to learning about alcohol’s influence on the brain and its cause of addiction. She uses her platform to educate and empower others to assess their relationship with alcohol. Right now, she also works as a biochemist in the Boston area. Listen to learn more about Gill’s different approaches to encourage you to try a 30-day sober challenge and start your sobriety journey.  Episode Timeline [3:33] Gill shares her opinion on different sobriety challenges and if they are helpful. [5:33] Gill mentions the importance of having support when going through Dry January. [8:13] Gill brings up how long it takes to see the effects of not drinking. [10:41] Gill tells the effects of sobriety challenges after it’s done. [13:18] Gill shares how she’s coping with people surrounding her that are still drinking. [18:16] Gill recounts how she started her sobriety journey. [23:08] Gill reveals the mission of Sober Powered. [25:07] Gill leaves her one last piece of advice to the listeners. Key Takeaways Sobriety challenges are an excellent opportunity for those super curious to take a break from alcohol. These challenges eliminate a huge barrier, especially for those hesitant participants. Millions of people are now participating in Dry January, which started in the UK in 2013. If you’re getting more than enough support when you participate in these sobriety challenges, there’s a higher chance that you’ll finish them successfully. Aside from attending AA meetings, you can also get support virtually from joining The Luckiest Club virtual meetings or NamaStay Sober’s yoga sessions. The effects of sobriety can be seen immediately or longer, depending on your relationship with alcohol. It can be seen starting from two weeks to four weeks of sobriety for some people. The learnings you acquire after each sobriety challenge are valuable even though you chose not to continue being sober for quite a while. If you plan to stay sober, drinking mocktails and non-alcoholic beer could help if you’re looking for ways to socialize with people during events. Realizing that nobody really cares if you’re drinking or not could encourage you to proceed with your sobriety journey. They might ask because it seems odd at first, but it’s not essential to them, so there’s nothing to be worried about. You can miss alcohol and accept reality at the same time. Quotes “One of the scariest things about taking a break [from alcohol] is people are gonna ask why you’re not drinking.” - Gill [3:46] “Part of the challenge is learning how to navigate real-life without drinking, so it’s not just you hide out in your room, and you don’t drink for 30 days, and then you resume life. You’re doing life this whole time.” - Gill [10:51] “Addiction is giving up everything for one thing, and recovery is giving up one thing for everything.” - Gill [21:34] “Now that I’m sober, I have a whole life.” - Gill [21:54] “Addiction isn’t searching through society to find the losers among us. It can get anybody. It doesn’t matter how many degrees you have, how much money you have, what your race is, where you live, anything. It can get anybody at any time.” - Gill [24:32] Connect with Gill  Email: [email protected] Website: www.soberpowered.com Instagram: instagram.com/sober.powered Facebook Group: facebook.com/groups/soberpowered Join the Live Your Personal Best Community: https://www.facebook.com/groups/personalbesties Learn more about your ad choices. Visit megaphone.fm/adchoices

As a former athlete, you may have a hard time finding a healthy relationship between your body and exercise. Many former athletes find that creating habits and routines after a long rest from working out feels like starting from scratch. With this, I believe that changing your mindset could be beneficial, especially when you're at the lowest point of your sports career or just in the transition of prioritizing other opportunities in your life. In this episode of the Live Your Personal Best podcast, I read the first chapter of my book Elite to Everyday Athlete: 9 Steps to Getting Off the Sidelines of Life titled The Never-Ending Off-Season. This chapter could help you find the workout routine that is perfect for you now that you're inactive in the sports arena and fit a healthy lifestyle with the other aspects of your life.  Listen to learn more about how you can make working out sustainable when you’re no longer an athlete. Ready to read the full book?? https://amzn.to/3ysSbqW   Episode Timeline [2:15] Emily shares her struggle with her corporate job. [3:52] Emily brings up her problems when she stops her training and struggles to get back on track. [4:56] Emily stresses the value of rest in reaching one's goal. [6:35] Emily talks about finding a healthy balance between rest and exercise. [7:21] Emily introduces the dangers of too much rest. [8:20] Emily provides insights into the struggle of picking up a workout routine and balancing other opportunities after retirement. [10:41] Emily reveals the struggles of athletes when they realize that they have freedom of choice and how exercise is beneficial, especially during this phase of an athlete's life. [12:01] Emily cites the importance of slowing down to find the balance of rest and exercise. Key Takeaways Athletic retirement is an off-season without a return date. Rest is vital for elite athletes. Research shows no significant difference in exercise patterns between former athletes and non-athletes. Both are equally likely to become couch potatoes. Priorities change, and former athletes focus on finding a job, starting a family, or pursuing new opportunities. Former athletes should not ignore the value of exercise in their day-to-day life. Don’t force yourself to a routine just because you think it’s what it needs to happen. Balance prevents burnout. Exercise and rest are needed for different reasons. Exercise is known to improve your health, self-esteem, and support healthy sleep in addition to many other benefits. Rest aids in muscle recovery, reduces the risk of injury, and prevents fatigue. Both are equally important and will complement each other in giving you enough energy and strength to show up confidently in your daily activities. Quotes “When the things that motivate an athlete to train, medals, records, adrenaline, and competition aren’t there in the real world. When an athlete trains at the top standard they have set for themselves, anything less feels just like that, less.” - Emily [5:37] “An athlete needs rest, but they also need a healthy relationship with exercise. This will help prevent them from burnout, or on the other side of the spectrum, inactivity.” - Emily [7:15] “Just because they are a star athlete and disciplined to wake up at 6 AM on Saturdays for four years doesn’t mean this will translate into life afterward.” - Emily [8:11] Get your copy now: https://amzn.to/3ysSbqW  Learn more about your ad choices. Visit megaphone.fm/adchoices