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

Are you ready to disrupt everything that you know about nutrition? How can you go from making a change to implementing these changes and living them? In this episode of the Live Your Personal Best podcast, I spoke to Carrie Lupoli, the owner of Disruptive Nutrition and host of the Diet Disruptors podcast. A special educator, behavior specialist, and certified nutrition and life coach for more than 20 years, Carrie realized that many people needed a simple, effective, and affordable way to reach their goals without dieting. With this, she and her team support women by teaching them about sustainable nutritional concepts and getting them into new habits. Listen to learn more about how you can have a healthier lifestyle and achieve your dream weight without the hassle of dieting and tracking your calories. Episode Timeline [2:29] Carrie shares her background on how she started her fitness and coaching journey [12:23] Carrie’s discusses her approach to coaching people and how her background as a behavior specialist affects her perspective on diet and fitness [20:47] Carrie talks about her resolution to reality blueprint on how to go from creating goals to living them [35:40] Carrie imparts her knowledge on where she sees people who try different diet fads get to hang up on these transformations [41:11] Carrie shares her social media channels and how our listeners can join her group Key takeaways When we deprive our bodies of food as part of our diet regimen, it is more detrimental in the long run. Balance your blood sugar and give your body what it needs. Instead of thinking about your body as your enemy, think of it as your best friend that protects you from possible problems. Before deciding your next diet regimen, ask yourself these questions: Is what you’re doing based on science? Would you let your kids do it? Can you do it for the rest of your life? Don’t approach dieting like your getting into different first dates. It will be a gamechanger if you understand what motivates you to kickstart your goals. There are three things that we should be thinking about all the time: What our body needs How our mindsets dictate our actions How we can be sustainable with our actions Confidence should be a part of your mindset. When you have a plan, you can operate with confidence in everything that you do. Getting strong could help you achieve your fitness goals. Don’t rely solely on motivation. Learn to build your habits. Quotes We keep doing the same things over and over again. Every single diet is essentially the same thing. It’s actually deprivation. - Carrie [6:50] What I realized was if I just taught people how to eat wasn’t enough. - Carrie [13:22] If you want something different, you have to do something different. - Carrie [16:43] The reality is that if we don’t understand what we really need to be doing, we can think we’re going to do it, but we won’t. - Carrie [21:44] Building confidence allows you to walk into a room and be able to be you as opposed to a wallflower that feels like they’re not worthy. - Carrie [27:19] You can’t control your circumstances, but you can control your response. - Carrie [31:23] Connect with Carrie: www.disruptivenutrition.com Join the Live Your Personal Best Community: https://www.facebook.com/groups/personalbesties Learn more about your ad choices. Visit megaphone.fm/adchoices

Imagine a world where our grandchildren and great-grandchildren can still live and enjoy its resources. With all that's happening right now in the world, it's time for us to take charge and lead some initiatives to protect the place we're living in. What's more, it's also healthier for our bodies! In this episode of the Live Your Personal Best podcast, I discuss some of my new year's resolutions on being more sustainable while becoming healthier this 2022. Aside from this, I also reveal some of the products that I'll be maximizing to achieve my sustainability goals. Listen to start becoming more sustainable while becoming healthier. Episode Timeline [1:45] Emily shares her new goals this 2022: being sustainable and eco-friendly. [2:19] Emily points out when she realized she had this goal. [4:39] Emily describes how her juicer journey started and how brewing teas helped her become more sustainable. [9:29] Emily expresses her relief after switching to diva cups after using tampons. [10:44] Emily reveals her other ways on how she will be more sustainable this 2022. Key Takeaways Juicing could help you decrease your food wastage significantly in a week. Many sustainable options are healthier options for us. Always think about swaps that you could make that are more sustainable. Being sustainable could have a positive ripple effect in your life. Some switches that you could also initiate this 2022 include the use of: Reusable baking sheets Bamboo makeup remover pads Reusable table napkins Reusable paper towels Quotes These little shifts weren't just something that was more environmentally friendly and more sustainable, but they are also healthier for me, too. - Emily [8:08] By making these switches, it doesn’t even matter anymore what my reasoning behind it was. - Emily [9:57] Looking for a little extra help on your goals this year? Come join our 6 week Beyond the Hype Bootcamp open now! https://emilycoffman.org/beyondthehype/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Do you know how to begin your fitness journey this 2022? Every new year, countless people have vowed that they'll be more active in incorporating movement in their day-to-day activities. Unfortunately, many have failed to move forward in their journeys because they could not find suitable routines for their specific fitness level. In this episode of the Live Your Personal Best podcast, I speak with Kaisa Keranen, a personal trainer, fitness educator, and social media influencer known for her fun and innovative ways to keep people moving. She graduated from the University of Washington, where she’s a track and field team member. Later, she got her master’s in exercise science, sports performance, and injury prevention. Listen to learn more about the best ways to start your fitness journey, no matter what level you are at right now, especially when you are still at the starting level. Episode Timeline [2:44] Kaisa shares what she’s been working on at Kaisa Fit right now. [6:18] Kaisa discussed her approach in motivating her clients to move [9:26] Kaisa revealed some of the best ways for those who’d like to start working out [14:11] Kaisa describes her experience being in the spotlight [17:44] Kaisa spoke about her predictions of the fitness industry [21:26] Kaisa leaves her last advice for the audience Key takeaways If you’re planning to start exercising, just start. Create a doable exercise plan that you can easily stick. Start adding five minutes of movement per day, whether it’s walking, stretching, among others. Keep saying to yourself that you’re more than your body, but that does not mean that you should not take care of it. If you move to achieve a specific look, you’re most likely going to set yourself up for failure. You have to know something so well to be able to break it down so simply. Movement is so fun, and it should be so creative. Start taking care of yourself this new year. Quotes “When it comes to the human body, it’s so advanced like it’s literally a miracle that we’re never gonna fully understand, so we can always spend time arguing and breaking down and learning more and I love that side of things.” - Kaisa [5:27] “Health is a feeling. It is not a look. Being healthy does not look a specific way. It’s very different for every single human being.” - Kaisa [11:01] “It would be foolish to say that we’re not human beings who care about what we look like. You have to be able to take that and put more power over other things.” - Kaisa [19:14] Connect with Kaisa: https://kaisafit.com/ #1 Reason Why New Year’s Resolutions Fail Episode: https://www.weekonereset.com/goals Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you ready to stop thinking small and figure out what you can do to be your best? Having healthy goals means changing your habits and possibly lifestyle to make the necessary changes. The only way to get ahead in life is by prioritizing your health through fitness and nutrition. In this episode of the Live Your Personal Best podcast, I speak with Vanessa Bogenholm, a personal trainer, running coach, sports nutritionist, and tennis professional with a private fitness studio. She’s the author of It’s Your Body: Move It, Love It, Live and the CEO of Exercise in the Streets. Vanessa is also a female marathoner who swears that running has made her flexible at age 55 and capable of venturing into many other different sports. Listen in to learn how you can commit to your health and fitness and start taking the smallest steps to see change. Download the exclusive podcast episode: https://www.weekonereset.com/goals Key Takeaways: · The importance of learning how to take care of yourself and your body as you age. · How running gives you the power into venture in any sport and be flexible at any age. · Understand that you can fix your body at any age and get ahead in life. · Figure out where you want to be in life and how your health and fitness can help you get there. · Stop thinking too small about your goals and figure out what you can do to be your best. · The importance of having a health and fitness coach to help you change your habits and reach your goals. · How to set achievable goals and be committed to making changes to your body as a woman. Episode Timeline: · [0:37] Vanessa on her overweight and ambitionless childhood plus how she started running. · [3:42] How she got motivated to start running alone and as a woman during a different era. · [6:37] How she uses her love for running and nutrition as a way to take care of herself. · [10:34] How running has given Vanessa the ability to evolve to other sports even at 55 years of age. · [12:29] She shares the story of her clients and how they fix their bodies and get ahead in life. · [16:50] All the habits you need to shift to start experiencing significant change with your fitness goals. · [18:16] How to commit to the health of your body. Quotes: · “Everything is so different now to keep people out of injury and get them running happily instead of running being up your body like we did back then.”- Vanessa [6:13] · “To get the right instructor and you put the right effort in, you can do anything.”- Vanessa [11:10] · “We start to accept that we’re not that great and I don’t think we have to…but we can all be the best that we can be and feel proud of the work we do.”- Vanessa [15:31] Connect with Vanessa; https://fitness-23.com Follow us on social media! https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

After you’ve built the confidence to go after your goals, it's now time to make a plan! In this fourth episode of Week One Reset, I share 3 quick tips on how to make your changes stick throughout the year to keep making progress even after the initial “new”ness wears off. Get the exclusive podcast episode here: #1 Reason Why New Year’s Resolutions Fail Episode: https://www.weekonereset.com/goals Episode Timeline [3:08] Emily shares the first step, which is to dream big but focus on smaller tasks, that you should do to make sure that the changes that you’re making are going to stick. [5:00] Emily examines the importance of tracking your progress in achieving your goals. [7:33] Emily explains the role of preparation in making your resolutions a reality. Key Takeaways Start breaking down your goals into smaller tasks. If you’re serious about achieving your goals, tracking your progress would differentiate you from those just interested in these goals. When you track your progress, it’s easier to take your emotions out on your goals and assess if you’re choosing the right goal. Tracking your progress means you're checking what you’re doing day-to-day and comparing them to your results. The more prepared you are, the more you’re going to enjoy fulfilling your goals. Ask yourself every day what you should prepare for your goals. Quotes So don’t get lost dreaming so big and having your goal set so high that you forget to actually do that smaller work, that smaller steps that will be pushing you forward. - Emily [4:50] I think that preparation and being prepared is the number one thing that helps people prevent burnout. - Emily [7:39] — Are you struggling to meet your new year's resolution every time? Perhaps, you have fallen into some traps that hinder you from meeting your goals. Listen to an additional 15-minute episode discussing the number one reason why new year’s resolutions fail and a step-by-step plan on how you can avoid that path: https://www.weekonereset.com/goals Learn more about your ad choices. Visit megaphone.fm/adchoices

What if I told you many people don’t go after their resolutions because they haven’t built the confidence to? Making the goal is one thing but then it takes a lot of grit and strength to keeping working towards it. Aside from listing down and narrowing down the resolutions you desire to attain, it's also crucial to have the momentum to transform these into your new realities. Many former and current athletes fail to make their aspirations come to fruition, but that should not be the case this year for you, personal bestie. In the third day of Week One Reset, I share some tips on how you can be more confident around your goals and how you can achieve your best self as you reach these dreams. #1 Reason Why New Year’s Resolutions Fail Episode: https://www.weekonereset.com/goals Episode Timeline [2:30] Emily shares her sources of confidence in achieving her goals [3:10] Emily explains the importance of rewiring your perception of your past [4:26] Emily discusses the disconnect between the stories about your past that you tell yourself and the realities of what actually happened and how it could affect your mindset towards your goals [7:05] Emily talks about the importance of forgiving oneself and its role in ensuring that future goals are met [7:46] Emily reads a passage from Creating Money: Keys to Abundance by Duane Packer and Sanaya Roman [10:09] Emily shares the activity for Day Three of Week 1 Reset. Key Takeaways When you become confident with yourself and your decisions, you're rewiring your mind on how it should handle the past. You can create any story surrounding yourself. Rewiring your mindset is critical to get the confidence boost you need for your goals. Allow yourself to forgive yourself that didn’t make the right decision in the past. Keep a list of times in the past that you have succeeded in achieving your goals, and you felt abundance in the things you did. When you’re feeling down, you can take a step back, review your list, and get a sense of fulfillment that you have achieved in your past, and you can still achieve more in the future. Quotes It’s not about looking at the past and being positive about it. But it’s looking in the past and pulling out very specific examples of when you saw this success, of when you were actually moving towards these goals that you wanted, or you already had what you wanted. - Emily [5:46] This new year is not about a brand new you. This new year is pulling out the best of you. - Emily [6:49] — Are you struggling to meet your new year's resolution every time? Perhaps, you have fallen into some traps that hinder you from meeting your goals. Listen to an additional 15-minute episode discussing the number one reason why new year’s resolutions fail and a step-by-step plan on how you can avoid that path: https://www.weekonereset.com/goals Learn more about your ad choices. Visit megaphone.fm/adchoices

Now that you have determined the goals you want to achieve, it's time to narrow down and select which one to work on this year! For day two of the Week One Reset, I share some tips on how you can decide what goal to work towards and how the year should look like. I also share some inspiration from the book Dedicated: The Case for Commitment in an Age of Infinite Browsing by Pete Davis. #1 Reason Why New Year’s Resolutions Fail Episode: https://www.weekonereset.com/goals Episode Timeline [2:10] Emily shares the importance of focusing on one goal this 2022. [4:25] Emily explains how our fear of missing out could affect how we commit to things. [5:46] Emily shares how instant gratification contributes to why we have commitment issues. [7:47] Emily shares the importance of powering through your resolutions. [11:50] Emily discusses the activity for the second day of Week 1 Reset. (Procrastinate on Purpose) Key Takeaways To set the perfect goal this year, dedicate yourself to one of your goals. Don’t spread yourself thin and attempt to accomplish multiple goals at once. Narrow your focus on one goal you deeply desire and one specific thing you’re going all-in on this year. If you’re working on a goal, see if you can incorporate it into your day-to-day life so that you don’t have to convince and pressure yourself from doing it. Speed and shallowness are often linked in terms of goal-setting. We don’t want to be using 100% of our effort all the time to achieve our goals. Usually, the more effort it requires for longer, that’s when people start falling off. Don’t think you're making a right or wrong decision by choosing one of your goals today and putting the others on the back burner. This is just a decision that you’re committing to now, and you’re future will adjust accordingly. You can make any choice into the perfect one. Quotes “We're missing out on a lot of the things that we crave because we keep on jumping from thing to thing.” - Emily [4:25] “Reaching a goal isn’t what gives us meaning. Holding ourselves accountable is what gives us meaning. It’s not just the actual accomplishment of the goals. It’s all about working up that goes there.” - Emily [7:32] — Are you struggling to meet your new year's resolution every time? Perhaps, you have fallen into some traps that hinder you from meeting your goals. Listen to an additional 15-minute episode discussing the number one reason why new year’s resolutions fail and a step-by-step plan on how you can avoid that path: https://www.weekonereset.com/goals Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to the first Monday of the first week of a new year! I like looking at the New Year as a way to reset. Even if I’m working towards the same goals, a new year gives me a fresh start and a burst of energy to make sure I’m on the right track. I like to spend the first week of the year taking the time to evaluate my goals, come up with a plan, and prepping my mind with the right attitude and focus going into the next season. With that, I wanted to invite you on this journey with me! This week I will be releasing 5 podcast episodes called the Week One Reset. Through this week I will be walking you through how to go from ideas of goals to actual implementation, full of motivational tips and actionable activities for you to do each day. It's common for people to write down their resolutions when the new year approaches. Although some people have seen success in this endeavor, unfortunately, that's not the case for the majority of those who attempted to change something in some of the aspects of their life. In this first episode of Week 1 Reset, I discuss the most crucial factor contributing to the new year's resolutions. I also shared some action steps that you should be working towards this 2022. #1 Reason Why New Year’s Resolutions Fail Episode: https://www.weekonereset.com/goals Episode Timeline [2:00] Emily discusses the rationale behind Week 1 Reset. [2:58] Emily shares the importance of making new year’s resolutions. [5:41] Emily explains why new year’s resolutions work. [7:19] Emily shares her insights on why it’s great to have new year’s resolutions this 2022. [7:31] Emily discusses the importance of determining what goal you should be working towards to ensure the success of a new year’s resolution. [8:00] Emily shares the specific steps you should do when determining the goals you should achieve this 2022. Key Takeaways Even though many people discourage themselves from making new year's resolutions, it's still best to set some for yourself this 2022. To achieve your new year's resolution, you should plan and surround yourself with uplifting communities. Contrary to popular belief, new year's resolutions work for many people. Look for goals that you can control. If possible, make sure that when you create these goals, you can feel like you can work on them, and they can change you no matter what circumstances you're in. Many people fail to achieve their new year’s resolutions because they have the wrong goal. List down all the possible goals you might have for yourself. These goals might be short-term or long-term. These goals should cover different facets of your life. These goals should make you happy and fulfilled. Ask yourself what goals you’ll be proud to accomplish by the end of the year. Say your goals out loud and observe how it transforms into a physical object as you create sound waves from these goals. Quotes “It’s true that you don’t need a new year’s resolution, but if you have this itch in the back of your mind like I’ve been wanting to make this change, I’ve been wanting to do this thing. I’ve been wanting to accomplish something that I just didn’t know when to start, and this is that nudge. This is a great starting point. So since you’re already here, why not make it?” - Emily [3:43] “This is the year to set a resolution. This is the year for personal development.” - Emily [6:15] — Are you struggling to meet your new year's resolution every time? Perhaps, you have fallen into some traps that hinder you from meeting your goals. Listen to an additional 15-minute episode discussing the number one reason why new year’s resolutions fail and a step-by-step plan on how you can avoid that path: https://www.weekonereset.com/goals Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you having trouble reflecting on your year when there’s not something within your reach? How about when you feel like you weren't able to achieve your targets and goals this year? In this episode of the Live Your Personal Best podcast, I shared my goals and achievements this year and how I am hopeful for a great 2022. I also shared some things that I'm looking forward to in the year and what you should expect from me in the coming year. Episode Timeline [2:05] Emily shared her desired goals for 2020 and how she was able to meet them in 2021 [5:08] Emily discussed her fitness goals next year [6:08] Emily shared his thoughts on the lowest of lows and just existing [8:04] Emily shared her commitments for 2022 Key Takeaways Don’t compare what you did last year and what you achieved this year. Create a manifestation list so that you can go outside of your everyday thoughts of what you want. If you have big goals, ensure that you can continue to feel some progress. Take into consideration having smaller goals while trying to achieve bigger goals. Quotes “What’s really going on, yes, not the sexy thing to do, it’s not the most exciting, but I’m still leveling up.” - Emily [4:48] “We don’t always have to go from one extreme to the other, and it is fine to just exist in that in-between. Maybe you’ve had a great, but it’s just an average year. You don’t have to wait until you’re at your lowest until you’re going to make your big change.” - Emily [7:08] If you enjoy this podcast, please take a minute to rate and review on Spotify or Apple Podcasts. I truly appreciate your support. Learn more about your ad choices. Visit megaphone.fm/adchoices

We made it to the end of 2021, how wonderful is that? In this episode of the Live Your Personal Best podcast, I would like to bring you a compilation of the best advice pieces we received that year. This is not about taking one thing from this episode, but rather hearing encouraging words from others to help you arm yourself with motivation for the new year. What was your best moment of 2021 in the show? Did you have a specific episode or section of an episode that truly motivated you to make the necessary change in your life? Key Takeaways: · Say yes to yourself and work out the how. Life is about doing whatever success means to you if it gives you meaning, fulfillment, and happiness. · Be gentle and take time to do restorative stuff without being too hard on your body, and it will appreciate it more when you hit your 60s and 70s. · Obstacles are just an illusion. There’s absolutely nothing that you can’t put your mind to or accomplish with the right mindset, work ethic, and determination, no matter what obstacles are in your way. · Get clear on where you’re currently at. If you don’t know what you want or where you’re going, think of the opposite of what you don’t want to create self-awareness. This will help you have an understanding of what’s not serving you and what to do to get closer to where you want to get. · Choose to try, invest in yourself, and take action towards the vision that you’ve been looking for. · Guard yourself against following certain people that trigger the things that are very uncomfortable for you and instead surround yourself with people that understand you. · Stay with the desire of losing weight if that’s your goal. Focus on enjoying the journey even as you focus on the final destination to learn and grow in a way that makes your weight loss goals delicious. · Assess your relationship with alcohol if you’re thinking about ditching it entirely or you’re just sober curious. Understand that your why might change over time but trust the process because it’s not a one size fits all thing. · Track your normal day and see what your calories are and what your food habits are like to get started whether your goal is to lose 5lbs or 50lbs. · Always remember to pour into yourself and reflect on your day/week, and ask yourself what you can celebrate to continue building a healthy mindset. · Embrace where you’re at in your journey and think of how you can take small steps towards getting where you want. · Get started and find someone to help you reverse engineer your goals to accomplish whatever it is you want to accomplish. · Believe that you deserve to be healthy and start by being authentic and loving yourself. Allow health to come to you naturally and with ease. · Don’t settle for the applause of people and instead focus on the fullness of your potential as an athlete or high achiever. Quotes: “If you continue to be a student of life and just learn and be part of an environment that’s supportive, it’s going to lift you higher.” [2:54] “You have every right to build the vision that you want; you have every right to be the strongest person that you can possibly be, but it’s up to you.” [6:27] “When things are the most chaotic, that’s really when they work out the best because it all fizzles to where it’s supposed to be.” [13:29] “You can’t heal a body that you hate; if you hate yourself, you’re never going to get healthy.” [17:59] Hope you have a wonderful holiday season. Please take a screen shot and tag @liveyourpb on your instagram stories if you enjoyed this episode :) Learn more about your ad choices. Visit megaphone.fm/adchoices

As the holiday season comes to a close and the new year greets hello, many health enthusiasts, aspiring athletes, and even gym neophytes focus on starting new habits and revisiting old ones that could help them reach their fitness goals. Gyms and coaches alike have seen the trend of many people starting the year right and having problems being consistent in meeting their goals. Worse, even though they have seen consistency in their efforts, they are having a hard time losing those unnecessary fats. Perhaps, it is time to change your mindset on the gym. In this episode of the Live Your Personal Best podcast, I spoke to Natalie, a former CrossFit competitor, for many years. After ending her CrossFit competition career, she decided to change her mindset around the gym. She also works with different types of people having trouble losing and maintaining their weight. She discussed how different factors like the lack of the right mindset in going to the gym is detrimental in reaching your different fitness goals and what you should do to ensure that you'll have the right mindset as you take the time to achieve your desired results. Key Takeaways: Contrary to popular belief, harder is not always better for physical activities. To get ahead, take the time to rest, especially when you're doing intense physical activities. Listen to your body, especially when it's showing signs that you need to slow down. If you don't see results from your food or workout, it's a stress issue. Don't treat your body like a machine. If you do, it might cause your disconnect with it. When you don't know how to proceed with your journey, create a vision of what life you want to have and start aligning your actions, routines, and habits to realize that vision. Take a step back and assess your relationship with the gym and food to learn more about how you can move forward. If you want to be fit or lean, there are two skills that you should learn: loving movement and looking for activities that are low stress. When you focus yourself on what you love about moving, you're going to show up better, and you're going to be motivated to move your body. Learn to train your mind on what you love about working out, and the body will come with it after. Ask yourself where you want to go, what behaviors are not benefiting me and others, and what skills I need to develop from taking where I want to go. Episode Timeline: [2:32] Natalie shared her CrossFit competition journey [4:28] Natalie discussed her health scare, and it opened her mind to changing her mindset [8:44] Natalie explained the connection between fat loss and stress and how the latter can be detrimental in achieving your target weight [11:46] Natalie discussed how athletes can read their bodies and how it could help build the right mindset. [14:28] Natalie shared some advice that she gives to her clients that are experiencing stress and not seeing results [19:51] Natalie's discussed her transition from competition to finding movement [24:15] Natalie's final thoughts Quotes: I was super confused like what the hell. Like how can you gain weight working out as hard as I can? I'm not an athlete. How can this happen to me? It turns out that stress can make you fat, and I didn't realize that. Nobody really talked about that. - Natalie [6:09] That emotional stress is typically the thing like you can be doing all the things right, eating well, drinking water, getting your sleep, doing your workouts, getting your walks in. If you're always thinking about what's next, what I have to do, why am I not doing enough or you're questioning whether you're eating enough or eating too little or you know you're worried about like if this food's gonna make you fat. That's all stress. - Natalie [17:17] Connect with Natalie: Instagram: https://www.instagram.com/natalie.newhart/ Free Consultation: www.talk2nat.com Follow for all podcast updates: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Christine DeLozier is a licensed acupuncturist specializing in sexual health. Her book, Diet for Great Sex: Food for Male and Female Sexual Health has been featured in The Daily Mail, CBS, UK's The Sun, Mel Magazine, The Toronto Sun, and she has offered expert commentary for The Huffington Post, Marie Claire and Good Housekeeping. Christine studied Biology and Psychology at the University of Rochester, where she was in a program that trained students to become research scientists. She also holds a dual Master’s degree in Acupuncture and Traditional Chinese Medicine, and also a Master's in Counseling. During her education, she studied Chinese dietary therapy, and earned a certification as a Holistic Nutritional Counselor. Always rather obsessed with diet, nutrition, and natural health, Christine’s philosophy is rooted in an evidence-based understanding of the physiological effect of food on the body, while honoring the wisdom of traditional Chinese medicine. She treats every patient holistically, as an individual and wishes to use her unique skill set to help others in a kind, loving way. Learn more on Christine: https://christinedelozier.com/ Follow on instagram: https://www.instagram.com/liveyourpb/ Join us Friday December 17th, 12 pm EST. Username @emilycoffman https://www.joinwisdomapp.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you one of those people who like to push themselves so hard towards reaching a goal until you’re miserable? The truth is, you won’t achieve your goals to the fullest if you don’t practice self-discipline and self-compassion through rest and recovery. Always remember that there’s no excellence without self-compassion. The hustle culture isn’t serving both your physical and mental health, and it’s only by finding balance will you be able to achieve greatness. In this episode of the Live Your Personal Best podcast, I speak with Jiggy, a youth motivational speaker teaching college students how to excel in their craft and prioritize their mental health so they can optimize their performance and continue to build their legacy. Listen in to learn about the questions you need to ask yourself to understand the root cause of your need for approval and raise your level of self-awareness. Key Takeaways: · The importance of rest and recovery in enhancing performance. · How to be serious about your rest, mental health, and self-care to avoid burnout. · Stop looking for reasons and excuses to drive yourself to burnout and instead focus on sustainability and longevity to attain greatness. · How to create self-awareness around what brings you rest and effective rest. · Start with your non-negotiables first when time-blocking to avoid deteriorating your health. · How to constantly check in with yourself and encourage yourself to continue showing up and progressing. · Start digging into the why and the root cause of things to understand yourself better so you raise your level of self-awareness. · How to develop self-discipline by keeping promises (goals) that you make to yourself. Episode Timeline: · [2:44] How Jiggy found her passion in motivational speaking and working with college students. · [4:37] How a childhood void of compassion and early life experiences contributed to who Jiggy is today. · [8:09] Understanding that you’re deserving of rest, recovery, and self-care. · [12:33] How Jiggy strategizes to create self-awareness around rest and effective rest. · [16:18] All the things she’s done and those she’s still doing, plus how she keeps herself in check. · [21:04] The power of understanding your limits and the fine line between self-discipline and self-sabotage. Quotes: · “Society is obsessed with trying to prove that we’re hard workers that way we’re deserving of all the rewards and medals that come with life.”- Jiggy [9:38] · “Once the intention of doing something surpasses your heart’s desires and all of a sudden it’s overflowing into burnout and self-sabotage, that’s where you really want to check in as to why that is.”- Jiggy [24:04] Na Eun “Jiggy” Yoon is a youth motivational speaker teaching college students how to excel in their craft AND prioritize their mental health, so they can optimize their performance and continue building their legacy — during and after college. Jiggy is also a performance coach helping young professionals and competitive athletes build strategies to obtain sustainable, successful careers. Additionally, Jiggy is the founder of Vulnerability Is Dope, an apparel collection with a meaningful message. Jiggy believes in the power of BOTH: Both self-discipline AND self-compassion. Beast mode AND human. Hustle AND healing. Learn more about Jiggy: https://www.jiggyyoon.com Connect with me on instagram! https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you facing hard life situations that are driving you to give up on your dreams? Did you know that obstacles are just an illusion? You can achieve whatever you set your mind on by having a positive outlook on life and turning your adversities into opportunities when life gets rough with you. Our guest on the Live Your Personal Best podcast today, I have with me, McKenzie Coan, a professional swimmer, public speaker, disability advocate, and author of Breaking Free. McKenzie has brittle bone disease which has seen her break almost every bone in her body and had been doing Aquatherapy at the local aquatic center before gaining an interest in professional swimming. Listen in to learn the need for emotional relaxation for athletes to get back to themselves after rigorous training and competition. Key Takeaways: · How to turn your adversity into an opportunity to work on bettering yourself in other areas. · Learning how to have a positive view when things don’t work out the way you planned. · Understanding athletes’ emotional experiences in and out of the game. · Have determination and the right work ethic and don’t allow obstacles to stop you from going after your dreams. Episode Timeline: · [3:16] McKenzie on her experience at the 2021 Tokyo Paralympics Games. · [5:10] How the 2020 Tokyo Paralympics Games postponement impacted her as an athlete and as a person. · [8:00] She explains how she deals with having a disability that leads to bone breakage all the time. · [11:00] How McKenzie first heard and got interested in the Paralympics plus the process of getting into the movement back then and now. · [16:00] The joy of having medals and encouraging others to strive to get to greater heights. · [19:44] The reflective life events that inspired her to write her book Breaking Free. · [23:53] Athletes’ experiences in and out of the game, plus McKenzie’s closing tip. Quotes: · “It’s important to be able to look on the bright side of things and look for a way to make it something productive; it’s not so much as something that happens to you as it is something that happens for you.”- McKenzie [9:00] · “Obstacles are just an illusion, there’s absolutely nothing that you can’t put your mind to or accomplish with the right work ethic and determination, no matter what obstacles might be on your way.”- McKenzie [26:20] Connect with McKenzie: https://www.instagram.com/mckenzie_coan/ Come join the community on instagram: https://www.instagram.com/liveyourpb/ Read Elite to Everyday Athlete: https://amzn.to/3ysSbqW Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s Thanksgiving! And I am doing what makes me happy, are you? Holiday traditions surrounding Thanksgiving is about eating and family time, which might confuse your fitness routine. Even with many opinions about how you should plan and handle your holiday, I say you choose happiness without judgment or trying to impress others. In this episode of the Live Your Personal Best podcast, I explain why it is important that you set your intentions right and choose happiness this Thanksgiving. Listen in to learn what I’ve planned out for my Thanksgiving and why I’m not comparing myself anymore. Key Takeaways: · Stop comparing your experiences and habits and choose happiness this Thanksgiving. · Stay present and set intention in what you really want to do without judgment. Episode Timeline: · [2:51] I’m intentionally doing what makes me happy and why you should too. · [4:41] How to stop comparing and judging yourself and what you want to do. Quote: · “Sometimes we go in with the judgment of wanting to impress or wanting to make someone happy.”- Emily [8:59] · “If someone else can’t see something about you that you’re not trying to intentionally hurt them, or do whatever else they’re telling you that you’re doing just for being you or doing what makes you happy, then that is more of a problem on them.”- Emily [9:42] Come join the community on instagram: https://www.instagram.com/liveyourpb/ Read Elite to Everyday Athlete: https://amzn.to/3ysSbqW Learn more about your ad choices. Visit megaphone.fm/adchoices

Do you struggle to find motivation and get out of a funk? We usually run to find motivation on the days when we are in a bad mood or things aren’t working out, and motivation becomes the last thing we need. But how about developing high-performing habits and practices that will sustain you to go after your goals whether you have the willpower or not? In this episode of the Live Your Personal Best podcast, I speak with Gez, a high-performance coach, motivational speaker since the age of 18, and the author of Motivation Without the Hype. He helps teams, organizations, and professionals to be motivated without the hype. Listen in to learn the importance of identifying the hurt that’s pulling you back and releasing it to achieve results from your goals. Key Takeaways: · How your mindset, skillset, and action can transform your life. · How to find success by humbling yourself, being a listener, and plugging in to the right people. · Turn your bad habits into high-performing habits through practice and overcoming challenges. · Have big enough reasons and firmly decide where you want to be for motivation to move you. · How to change your situations and make your breakthroughs by choice and not by chance. · Develop energy and resiliency to overcome adversities and achieve your goals. · The power of dedication and focus in helping you achieve results and be more positive. · Identify the things that are pulling you back, feel with them, deal with them, and then release them to move forward with your life. · Learn to say yes to yourself and work out the how while surrounding yourself with supportive people. Episode Timeline: · [2:43] How Gez helps people get motivated without the hype plus how it all started for him. · [9:31] Why motivation isn’t working for you, plus a step-by-step strategy to get you to your goals. · [13:42] The three types of people and how to shift your mindset and be dedicated. · [15:24] Motivation vs. Willpower, and why motivation is more powerful. · [17:37] How to become human and deal with the hurt that’s pulling you back. · [23:22] The importance of setting a date on your goals to be accountable. Quotes: · “It’s not just about motivation or inspiration, it’s really a decision.”- Gez [6:45] · “The power of empowerment is having self-awareness and taking responsibility.”- Gez [8:35] · “It’s not by chance, it’s always by choice; if you make that choice today then you’re on your way to a breakthrough.”- Gez [11:27] · “The choice that you make today is going to determine your future; you hold the keys to your destiny and if you want to live your best life, live it right now.”- Gez [22:21] Follow along with Gez: https://gezperez.com Stay connected! https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Would you like to retain your athletic identity even after retiring from competitive sport? Life after sports doesn’t mean you have to lose your identity; you can become an everyday athlete who enjoys the sport less competitively or does something similar but different. Ready to read the full book?? https://amzn.to/3ysSbqW In this episode of the Live Your Personal Best podcast, I share a chapter from my book Elite to Everyday Athlete on how to nurture a new athletic identity. Insights from former NFL quarterback Tony Romo, Olympic Bobsledder Bethany Hart Gerry, sports psychologists and more. Listen in to learn the benefits of being a CAMO to enjoy your former sport and retain your identity as an athlete. Key Takeaways: · How to try something similar yet different from your former athletic sport to feel encouraged after your retirement. · How to become an everyday athlete after transitioning from being an elite athlete. · How to keep sports in your life by staying an active athlete. · How to build a career in sports by transitioning to coaching after retiring from competitive sport. · How to become a sports mentor to redefine your identity after being an elite athlete. · Allow yourself to become an observer of your old sport and find fulfillment in it. Episode Timeline: · [2:04] Defining an everyday athlete and how to become one after retiring from competitive sports. · [5:14] Stories from former elite athletes who transitioned to lesser demanding sports after retiring. · [8:57] Understanding CAMO – Coach, Athlete, Mentor, Observer. Quotes: · “For the athletes who aren’t burnt out of their sport by retirement, it’s still hard for them to continue training the same way; athletes naturally won’t be able to continue performing at the same level they did when competing.”- Emily [3:20] · “There are ways to continue being an athlete without needing to compete at the highest level; an elite athlete can become an everyday athlete.”- Emily [5:04] · “Keeping sports in your life can help with working out again or just feeling fulfilled, but staying an active athlete is just one of the ways to keep sports in your life.”- Emily [8:50] Learn more about your ad choices. Visit megaphone.fm/adchoices

We are so used to physical fitness studios, but what about a mental fitness studio? Have you ever heard of one or maybe attended one? A mental fitness studio is one that specifically focuses on helping people connect their mind and body through mindfulness techniques. Mental fitness is just as important as your physical fitness, and a mental fitness studio is there to bring the lacking community aspect into mental fitness. In this episode of the Live Your Personal Best podcast, I speak with Liv, the CEO and Founder of Liberate, the first-ever mental fitness studio. She ties together her deep knowledge of mind and body connection with open energy and a positive attitude to offer meaningful mindfulness classes. Listen in to learn how you can ease into mindfulness practices that work for your mental health without necessarily doing what others are doing. Key Takeaways: · The importance of connecting people as a community so they feel supported in their mental health journey. · Start getting present by training your mental muscles so you can stay prepared for tougher times that require resilience. · How practicing mindfulness can help you be calmer and stronger in yourself. · The importance of positive self-talk and celebrating micro-steps that you make every day. · Learn to stop comparing your now with your past or future to find happiness and fulfillment. · How to find the mindfulness practice that works for you without feeling the pressure of doing it a certain way. Episode Timeline: · [3:05] Liv on how she was inspired by the openly embraced physical fitness to start a mental fitness center. · [5:18] Why she’s motivated to bring the same communal experience around mental fitness as there is in physical fitness. · [6:12] She shares the techniques and modalities they use at Liberate Studio and their benefits. · [8:29] The five key mental muscles that they focus on to expand your knowledge and connection. · [11:57] Liv shares how practicing mindfulness helped her overcome her mental issues, plus her current fitness routine. · [18:38] How to start your mindfulness journey with small steps to get there. Quotes: · “You don’t only work on resilience when you’re going through tough times; ideally, you strengthen your resilience muscle before the tough times so that when stuff happens you recognize that you can handle anything.”- Liv [11:00] · “We don’t have to change the world in a day, we just have to make progress every day.”- Liv [16:44] Take a liberate class: https://www.liberatestudio.com Follow on Instagram: https://www.instagram.com/liveyourpb/ Follow on Tiktok: https://www.tiktok.com/@_emilycoffman Read Elite to Everyday Athlete: https://amzn.to/3ysSbqW Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s that time of the year again when the cold starts kicking in, making us lose a lot of the motivation that we’ve been building all year. The truth is that you don’t want to just survive waiting for the next season to come by, you need to form habits that will keep you living and thriving. How then do you improve the seasonal depression that comes with winter? In this episode of the Live Your Personal Best podcast, I share some motivational hacks to help you overcome the seasonal depression that comes with winter. Listen in to learn how developing habits that nourish your physical being will also improve your mental and emotional states. Key Takeaways: · Whatever activity you’re trying to do right now, you can just add in the element of the outdoor to get your sunshine. · Think of choosing and eating seasonal foods that are still going to nourish you during winter if you don’t feel like eating healthy. · Make commitments and to-do lists that you can follow through and avoid overcommitting. Episode Timeline: · [2:42] Don’t be fooled that you can’t get in the sunshine just because there’s no sunshine right now. · [6:06] Focus on eating seasonal foods suitable for the winter season. · [8:33] Follow through with your commitments to become better. Quotes: “If you’re not feeling like eating healthy, switch to focusing more on seasonal foods.”- Emily [8:28] “When it turns to a harder time to be focusing on your goals, or you have more resistance, that’s when it is important to actually make this into commitments for yourself.”- Emily [8:45] Follow on Instagram: https://www.instagram.com/liveyourpb/ Follow on Tiktok: https://www.tiktok.com/@_emilycoffman Read Elite to Everyday Athlete: https://amzn.to/3ysSbqW Learn more about your ad choices. Visit megaphone.fm/adchoices

Do you struggle with time management and productivity? We often feel overwhelmed with the many tasks we have to accomplish daily that we end up putting off important things like fitness. But, to manage your time perfectly and be the most productive at the same time means doing the inner work so you’re also feeling good while doing it. In this episode of the Live Your Personal Best podcast, I speak with Marisa Lonic, a time management and productivity coach helping working moms go from overwhelmed to empowered. Listen in to learn the importance of being flexible and accountable with your time management habits to be productive. Key Takeaways: · Stop holding off the things you want to do and do them today because the perfect time never comes. · Combine structure, organization, and systems part of time management with doing inner work. · How to quiet the mental noise and instead focus on the one goal that needs to be done. · Incorporate your fitness in your morning routine or add it to something you’re already doing to make it easier to accomplish. · How to balance flexibility and accountability when it comes to productivity and time management. · Stop saying “I don’t have time” to shift your thinking and change how you’re managing your time. · How to prioritize and be a better version of yourself in all areas of your life. Episode Timeline: · [1:54] Marisa on how her journey with productivity and time management led her to support other women with such strategies. · [5:53] How to be your most productive self while feeling good doing it. · [7:02] Get clear on what you want to be done and focus on it without allowing any distractions. · [10:40] Marisa shares a few tips on how to perfectly incorporate fitness in your day. · [14:22] Tips on how to reenergize and still be productive. · [17:15] How Marisa manages her time with flexibility and accountability to remain productive. · [19:39] The one mistake that’s holding you back from accomplishing your goals. Quotes: · “The perfect time never comes; there’s always an excuse or something valid happening in life where we want to delay things.”- Marisa [5:13] · “Productivity doesn’t mean that every minute of every day is being used towards doing something, sometimes our productivity is best spent having some freedom to think or dream.”- Marisa [15:11] Get your copy of Elite to Everyday Athlete: https://amzn.to/3ysSbqW Follow along at: https://www.instagram.com/liveyourpb/ Connect with Marisa: www.mamaworkit.com www.instagram.com/letmamaworkit www.facebook.com/letmamaworkit www.linkedin.com/in/marisalonic Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you ever thought of growing your own food even in your small space? With it being the eat better, eat together month; it is high time we shifted in how we think about gardening. In addition to growing fresh and organic foods for yourself and your family, home gardening can be a fun and nurturing activity that you can use to relax your mind and find some peace. In this episode of the Live Your Personal Best podcast, I speak with Danielle Smith, a professional garden mentor and Founder of Garden Like a Mother who also has a background in public health. She helps busy women cultivate happier, healthier, and more intentional lives by growing veggie gardens at home. Listen in to learn how to approach gardening as a nurturing and restorative activity that brings peace to your life and not misery. Key Takeaways: How to use gardening as a fun and restorative activity that nurtures your life. The vision and goals you need to set for yourself before taking on gardening as a nurturing activity. The importance of starting small and simple as a gardening beginner to avoid overwhelm. How not to be too busy to nurture a successful veggie garden. Learn to be smart to do what works for you with gardening and not necessarily what works for others. The eco benefits of diversifying crops in your garden as opposed to having just a few varieties. Episode Timeline: [3:44] How to approach gardening as a form of therapy that focuses on your mental health regardless of the harvest. [7:11] Think of what you need to grow that you’re likely to have success with. [10:25] The excuses and mistakes to avoid to nurture a successful veggie garden. [13:43] Danielle shares what she grows in her small kitchen garden, especially this past summer. [17:42] How being a gardener has shifted the way Danielle eats and cooks for her family. [21:54] What works and doesn’t work with indoor gardening. [25:50] Why you should start learning all gardening concepts earlier even as we get into winter. Quotes: “Grow your garden and have it be an abundant restorative experience that actually adds to your life and nurtures you as much as you’re nurturing the garden, versus something that’s making your life even more miserable.”- Danielle [6:22] “This is the time of the year when gardeners are starting to plan next year’s garden. Give yourself the gift of the time to think about it intentionally, consciously, and not feel like you’re rushed or doing things the wrong way.”- Danielle [27:14] Connect with Danielle: www.gardenlikeamother.com Get your copy of Elite to Everyday Athlete: https://amzn.to/3ysSbqW Follow along at: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Is your inner child still hurting about fitness due to the way you were introduced to it? We often don’t realize it, but how fitness was introduced to you as a child has a lot to do with your relationship with it today. To embrace a healthy relationship with fitness and identify what works best for you, you must first recognize that trauma and heal from it. In this episode of the Live Your Personal Best podcast, I speak with Malarie, an exercise physiologist who’s worked in the fitness industry for a decade now. Listen in to learn the importance of moving your body moderately to keep it functioning and at your best health. Key Takeaways: How to approach fitness without weight loss as the primary reason. Exercise psychology – how exercise was introduced to you as a child shapes how you view it as an adult. Understanding that exercise can be unique to you – what do you like doing and how often you can do it? The importance of moderate body movements to maintain your body’s function, decrease pain and stiffness, and managing your mental health. Episode Timeline: [2:34] Malarie shares her history with weight gain/loss and when she changed her perspective about fitness. [7:07] She explains childhood exercise trauma and how it can shape your adult fitness. [11:52] How to recognize what exercise you like and how often you can do it to achieve your fitness goals. [16:00] The types of people and levels of fitness that Malarie works with. Quotes: ·“Maybe people have a history of some type of trauma around exercise, how you were introduced to it can then go on to shape how you feel as an adult.”- Malarie [8:37] ·“Finding that connection between what you actually like doing versus what you feel you should be doing can be a good reframe in your head, and also recognizing how often you can actually do it.”- Malarie [12:42] Connect with Malarie: https://linktr.ee/thejockscientist Get your copy of Elite to Everyday Athlete: https://amzn.to/3ysSbqW Follow along at: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you ever worked hard and hit a goal only to be disappointed with the lack that comes with it? Is it time to quit if you don’t see the result after getting to a goal you’ve worked hard to get to? It is normal to feel disappointed with the results of a goal or lack thereof after working so hard to get there, and that is where I have been after achieving a goal and not the result of it. In this episode of the Live Your Personal Best podcast, I talk about why I’m stuck and disappointed with the results of a goal I set for myself. Listen in to learn the power of consistency in getting you to your goals. Key Takeaways: · Are your unrealistic expectations about your goals setting you up for failure? · The power of consistency in getting us to our goals even when things don’t work out the way we want. · Consistency vs. insanity and how we often do insanity with our goals instead of being consistent. Episode Timeline: · [1:48] How we sometimes get disappointed after achieving a goal that we worked hard to achieve. · [3:44] Why I’m disappointed even after hitting a goal that I worked very hard to hit. · [12:41] Goal consistency vs. goal insanity. Quote: · “Insanity is doing the same thing over and over and expecting different results, but we do that instead of consistency.”- Emily [14:11] Get your copy of Elite to Everyday Athlete: https://amzn.to/3ysSbqW Follow along at: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Do you have a new goal that you need to get closer to in the near future? Or maybe you just have a vague idea about what you need to be doing to get your life to the next level? To arrive at your desired goal, you need to have a solid plan that will help get there quickly and efficiently. In this episode of the Live Your Personal Best podcast, I talk about how to utilize the PAL plan to help you accomplish your goals. I also share one of the biggest goals I want to accomplish for myself in the future and how I plan to get there. Listen in to learn the importance of aligning your actions with your goals to make it easier to accomplish them. Episode Timeline: · How to ensure you enjoy the process towards accomplishing your new goal in different and exciting ways. · Ask yourself what it will feel like when you accomplish your goals, which will help you keep your attitude in check. · Think of how you can change your lifestyle and commit to actions that will help you accomplish your goal. · Align yourself with your goals by taking action and incorporating small steps. Episode Timeline: · [2:07] The PAL (process, attitude, and lifestyle) plan and how it can help you when starting a new goal. · [9:53] Why you should think about what you need to change to align yourself to your goals. Quotes: · “The more concrete you can get and the more you can actually picture yourself getting there and believing in yourself, that’s what you can fall back on the hard days.”- Emily [8:02] Get your copy of Elite to Everyday Athlete: https://amzn.to/3ysSbqW Follow along at: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

I have always had a bad attitude towards running. I’ve always felt like running is not for me. Little did I know that I have been doing it wrong. According to our guest today, running should be fun and not torture. If you have wanted to be a runner, you need to listen to this episode. Brodie will share nuggets of wisdom that will make you feel better equipped to start running. Brodie is a physiotherapist from Melbourne. He’s on a mission to bring clarity and control to runners by busting misconceptions and building your running IQ. He’s the run smarter physical therapy clinic owner and the host of the run smarter podcast. In this episode, Brodie shares with us important tips and techniques on running. Also, he will share some of the common running injuries and how to avoid them. Get your copy of Elite to Everyday Athlete: https://amzn.to/3ysSbqW Key Takeaways from the Episode: Running should always be fun and always leave you refreshed at the end of the run. If you are new to learning, always start with walking, then jogging before proceeding to running. It will help build your running IQ and avoid injuries. 80% of your weekly runs should be low intensity, and 20% should be working on upping the intensity. Episode Timeline: [02:25] What got Brody into dealing with running injuries? [05:34] What causes running injuries? [12:49] Where should a beginner start? [14:55] Learning running techniques Magical Quotes from the Episode: “If you train slow and low, and then build your way up, your body adapts to that running style.” “No matter where your starting line is or what surface it’s on. If you start with a lot of walks and a little bit of jogging, and then just increase it from there, your body does an amazing job of just adapting to that.” “If you can slow down the speed because it becomes a game changer.” “If you mix up a lot of walking into your running, you’re enjoying the day.” Follow along at: https://www.instagram.com/liveyourpb/ Connect with Brodie: Website: https://runsmarter.online/ Instagram: https://www.instagram.com/brodie.sharpe/ Podcast: https://app.runsmarter.online/audio Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you a college or a former athlete struggling to transition from whom you’ve always been to an everyday person? It is no secret that most former athletes find it very hard to transition from competitive sports to a “normal” life after retirement. I found it hard transitioning from a division 1 college athlete to an everyday one who cared about my health and nutrition. But I overcame it, and that’s why I wrote my book Elite to Everyday Athlete. Read Elite to Everyday Athlete out now: https://amzn.to/3ysSbqW In this episode of the Live Your Personal Best podcast, I read the Intro chapter of my book Elite to Everyday Athlete.Listen in to learn how you can take the plan and structure you learned from sport to create a fulfilling everyday life after sports. Key Takeaways: · Understanding the struggles that former competing athletes face after retiring from sports. · How an athlete can transition from a competing athlete to an everyday athlete. · How to use the plan and structure from sports to create a new life for yourself after sports. · The importance of focusing on mental health and psychological shifts that occur after retiring from competitive sports. Episode Timeline: · [2:26] The last 10 years of my life – into and out of sports achievements. · [3:43] The struggles of a former ballerina Melisa, after retiring from competitive sports. · [5:31] Understanding why athletes struggle with transitioning to retirement. · [8:11] My personal struggles after retiring from sports and how I overcame them. Quotes: · “Many athletes have common struggles after the game is over; loneliness, lack of coaching, support, or competition and its normal to try and find something new to replace the entire sport.”- Emily [5:06] · “The issue isn’t that athletes have eating and exercise problems and this is why they have a tough transition; the issue is, we never acknowledge the psychology behind the transition and how it affects an athlete’s mental, emotional, and physical health.”-Emily [6:38] Follow along at: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Learning How to Pivot with Natalie Kraus In life, pivoting is not having a plan B; it is part of the journey. In this episode, we have Natalie Krus joining me on the show. Natalie had to pivot a million times throughout her career, both as an athlete and afterward. Natalie suffered a couple of injuries during her athletic times, but that didn't stop her from learning other skills and getting good at them. Natalie is a multi-passionate entrepreneur. She's the Here for More podcast host, certified as a plant-based and holistic nutritionist, yoga instructor, and surfing yoga wellness retreat host. Natalie will be sharing her athletic journey and how she pivoted after suffering injuries. She will also tell us about her life after sports. Listen in to this amazing conversation. Key Takeaways from the Episode: Injuries are not the end of the road. Learn a new skill and get better at it than everyone else There is always more to life than our titles, and the checkboxes are given to us by our society Quitting is not always the option. Always find a way of pivoting Episode Timeline: [02:18] Natalie's background as an athlete [04:45] How Natalie dealt with injuries [10:43] Natalie's transition to yoga [12:29] Natalie's podcast: Here for more [16:04] Natalie's advice to people who are feeling like they want to be more [20:19] How Natalie shifted to being plant-based and very ecofriendly, and environmentally friendly Magical Quotes from the Episode: "We're not just that title on our resume, or the boxes society gives us to check off on all the different forms." [14:14] "It doesn't have to be this one way to get you where you want to be." [22:50] "There's no life manual. There's no syllabus, there's no scorecard. You can do it however you want to do it. And it doesn't have to make sense to other people. It doesn't even have to make sense at first to you." [24:21] Connect with Natalie Kraus: Instagram: https://www.instagram.com/nataliejkraus/ Podcast: https://www.hereformorepodcast.com/ Swell Sols Retreats: https://www.swellsolretreats.com/ Read Elite to Everyday Athlete out now: https://amzn.to/3ysSbqW Follow along at: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you ready to take ownership and control of your goals and get to where you’re going? To achieve your goals and the advantages that come with it, you must be prepared to ask yourself questions and get uncomfortable. You must also learn to let go of fear ad take the first steps towards achieving your best rich life. In this episode of the Live Your Personal Best podcast, I speak with Jem Cooper, a former professional ballerina, triathlete, entrepreneur, author, and coach. She coaches high achieving and ambitious people to design their best rich life lived on their terms. Listen in to learn the importance of asking for support so you can easily step into what you can achieve. Key Takeaways: · Ask yourself questions on what you want to achieve and prepare to be uncomfortable to get there. · Learn how to take ownership and control of your goals and where you want to go. · The importance of seeking support to help you step up and step into what you can achieve. · How to take the first step towards a single goal that can lead to achieving many more. Episode Timeline: · [2:06] Jem shares how she went from a ballerina to a triathlete to what she’s doing now. · [7:44] How she worked to overcome her water phobia to become a triathlete. · [12:38] She talks about her book/framework Becoming CEO of Your Best Rich Life. · [15:44] Don’t be afraid to take the first step towards your goals. Quotes: “Seeking out is never a weakness, it’s actually a sign of master strength…when you have mentors and you have the right support group around you, is when you can really step up and step into what you can really achieve and can do.”- Jem [15:20] “One of the biggest things that stop us from ever reaching our goals or the highest level of ourselves is just actually starting.”- Jem [15:47] “If you have a goal of peaking or getting to an outcome that you desire, don’t be afraid to take that first step.”- Jem [16:10] Connect with Jem: https://www.instagram.com/jemcooper/ Read Elite to Everyday Athlete out now: https://amzn.to/3ysSbqW Follow along at: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you making the right choices knowing that they have a long-lasting impact on your life? Sometimes when we are making choices for today, we don’t necessarily think of the impact they will have on us for the rest of our lives. I learned this lesson the hard way just this week during a visit to the dentist when I realized that my not doing anything when I should have, led to more teeth cavities. In this episode of the Live Your Personal Best podcast, I share the story of my visit to the dentist and the lesson it has taught me on choices. Listen in to learn how you can start by making small consistent decisions by considering the impact they’ll have in your life. Key Takeaways: · How your current choices can permanently affect the rest of your life. · Don’t allow yourself to get to a point of regret over making the wrong choices for your life. · Learn to make the right decisions by thinking about the long-term impact they’ll make in your life. Episode Timeline: · [1:43] The story of my visit to the dentist and the lessons it has taught me. · [8:18] Why not making the right choices will only lead to long-term regret. Quotes: · “Any choice that you make now can be so permanent in your life later.”- Emily [8:23] · “You don’t always have to make the perfect or right decision, but it is so important to know that your decisions are making a lasting impact beyond just today and tomorrow.”- Emily [12:17] Read Elite to Everyday Athlete out now: https://amzn.to/3ysSbqW Follow along at: https://www.instagram.com/liveyourpb/ https://www.facebook.com/groups/personalbesties Learn more about your ad choices. Visit megaphone.fm/adchoices

Do you often find yourself rushing to get to your goals even though there’s no need to? I have found myself self-imposing deadlines and comparing my journey to others, which has done me more harm than good. It is important that you understand that everyone’s timeframe is different and stop stressing because, with consistency, you’ll get there. In this episode of the Live Your Personal Best podcast, I share my experiences with setting self-imposing deadlines and why you should avoid that trap. Listen in to learn the importance of enjoying the journey towards your goals without rushing to get the outcome. Read Elite to Everyday Athlete out now: https://amzn.to/3ysSbqW Key Takeaways: · How comparing yourself leads to setting unrealistic self-imposed deadlines. · Stop stressing yourself out by imposing unnecessary deadlines you don’t need. · Learn to enjoy the journey as you move towards your goal without rushing. · Avoid burnout and losing yourself by rushing to get there. Episode Timeline: · [1:57] My personal struggles with not feeling enough and running against deadlines. · [5:14] Why you should take your time and figure things out as you go. · [7:43] Stop rushing and take your time and consistently work on getting there. Quotes: · “The beginning of the journey is usually when you have the most energy, and that’s when you feel the most passionate about it…but there’s a big difference between being ambitious and just stressing yourself out from everything.”- Emily [4:49] · “You’re not supposed to have it all figured out from the first step; you figure it out as you go and the timeframe looks different for everyone.”- Emily [6:56] Follow along at: https://www.instagram.com/liveyourpb/ https://www.facebook.com/groups/personalbesties Learn more about your ad choices. Visit megaphone.fm/adchoices

How often do you hold back from being the person you have always wanted to be just because others think otherwise? In this episode, I have an opportunity to interview Laarni Mulvey. Get your copy of Elite to Everyday Athlete: https://www.amazon.com/Elite-Everyday-Athlete-Getting-SIDELINES/dp/1636764908/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1631531092&sr=8-1 Laarni Mulvey is the Founder of Strong and Mighty Company. She has been using her voice as a source of encouragement to women to harness their unique power and strength. She encourages and leads women to honor themselves and build a powerful legacy for future generations. Her message is to champion women to let them know they are stronger than they think they are. Also, she is the perfect definition of “you can become whomever you set your mind to become.” Are you ready to get inspired? Listen in to this conversation. Key Takeaways from the Episode: · You are stronger than you think you are · You have the right to be whoever you want to be · Never allow anyone to dictate what you can and cannot do · Never shrink yourself to fit in Episode Timeline: · [02:42] Getting to know Laarni · [06:15] What inspires Laarni to join the athletics world? · [09:51] Laarni’s inspiration to hit the gym · [13:47] Biggest obstacles that Laarni faces as a powerlifter and an athlete · [17:24] Laarni’s book: Standing in Strength inspirational stories of power unleashed · [22:00] Advice to people having similar challenges as Laarni Quotes: “I can’t say I don’t like something if I never tried it.” [10:49] “My body will break. If I allow it to break, my body will break if I’m doing something that I’m not prepared for or trained for.” [14:12] “I have every right to be the strongest person that I want to be not for you. But for me, and I have every right to have opportunity.” [16:18] “I believe that women should be strong, and I believe that they should have the opportunities to be whoever the hell they want.” [16:39] “I want to make sure that women know they’re not alone. That there’s a whole community of us who went through this, who went through a struggle and are on the other side of betterment” [19:22] “There is a greatness and strength inside of us that we have not tapped into, you may have scratched the surface, but you have, have you really tapped into it. And it’s the time when you have to outgrow and outperform all these standards that are set upon you.” [22:04] “You have every right to build the vision that you want. You have every right to be the strongest person that you can possibly be. But it’s up to you. Make that choice, invest in yourself, decide, and act. Don’t just think it! Take that action to build that vision that you’ve been looking for.” [23:49] Connect with Laarni Mulvey: Instagram: https://www.instagram.com/laarnimulvey/?hl=en Website: https://laarnimulvey.com/ Follow along at: https://www.instagram.com/liveyourpb/ https://www.facebook.com/groups/personalbesties Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you been feeling too lazy to even perform your everyday tasks? Sometimes laziness goes beyond just having a lazy day and we all experience it in one way or the other. I have had my experiences with laziness before, and the best way to cure it is by first recognizing where it’s coming from and then taking the action steps to help overcome it. In this episode of the Live Your Personal Best podcast, I talk about laziness, my recent experience with it, and the three steps to help cure it. Listen in to learn how burnout and overwhelm can lead to energy depletion and eventually laziness. Key Takeaways: · How feeling overwhelmed and burnout can lead to general laziness. · Learn to intentionally create and dedicate time to be lazy and productive to avoid burnout. · Surround yourself with an energizing environment that helps you stay focused on what’s important. · How to create a plan of the one thing you’re going to do to avoid too much thinking. Episode Timeline: · [2:20] The reasons why laziness shows up in your everyday life. · [4:04] My experience with laziness the last month and the 3 steps that helped me deal with it. · [12:08] How making a plan and starting small with your tasks will help start curing your laziness. Quotes: · “By creating a time of laziness and of productive, it helps from just feeling burned out.”- Emily [6:43] · “Once we address where laziness is coming from, then you can have a plan of how to attack it.”- Emily [3:01] Follow along at: https://www.instagram.com/liveyourpb/ https://www.facebook.com/groups/personalbesties Learn more about your ad choices. Visit megaphone.fm/adchoices

Would you like to take your power back and confidently step into whom you were created to be? To stop chasing after perfection and instead work on yourself from a place of love and gratitude? Health and fitness should be viewed as a way to honor and nourish your body, and to do that, you have to build a foundation by first recognizing and healing your past mistakes. In this episode of the Live Your Personal Best podcast, I speak with Rachel Brooks, a fitness and lifestyle enthusiast, entrepreneur, bestselling author of Chasing Perfection, and the host of the Confident Woman podcast. She’s a former bodybuilding bikini competitor and champion who after many years of personal issues and setbacks, is now empowering women to become their best and most confident selves. Listen in to learn how you can create your own story by working on yourself to overcome the all-or-nothing mentality. Key Takeaways: · How to prioritize yourself and take your power back by taking time for yourself. · How to view fitness as a way to honor and nourish yourself and be at your best for those you love. · How to step into who you were created to be by overcoming your insecurities and knowing who you are. · Learn to give yourself time to stick with something, to determine if it’s the right approach for you. · The power you have to create your own story, which you can do by confidently and consistently building a foundation. · The importance of being self-aware and grateful for lessons from your past mistakes. Episode Timeline: · [1:44] Rachel’s book Chasing Perfection, which is about the self-discovery process. · [8:04] She shares her story of comparison and chasing perfection and how it all transformed for the better. · [19:31] The steps to help you build a better you every day than you were yesterday. · [22:35] Rachel’s Fit from Within program and the four pillars it teaches. · [27:46] Her advice to people still chasing perfection and want to discover themselves. Quotes: · “Working out and taking care of your health and fitness journey is such a high regard esteem for taking care of oneself.”- Rachel [3:28] · “This isn’t a race to win to be the best of everything, it’s really just about embracing life for who and what you are, what you want, and what that desired outcome is.”- Rachel [17:50] · “The journey is the struggle, and in the struggle, there’s so much beauty.”- Rachel [21:41] · “Sometimes the hardest person to forgive is ourselves because we’re the ones filling our buckets and living the reality.”- Rachel [30:45] Connect with Rachel: https://www.iamrachelbrooks.com Follow along at: https://www.instagram.com/liveyourpb/ https://www.facebook.com/groups/personalbesties Learn more about your ad choices. Visit megaphone.fm/adchoices

What does it take to find a purpose away from sports as a former athlete? A purpose that is much more than the job you end up doing and that impacts others to see their greatness? Life after sports can be a hard one to comprehend, but with the right guidance and support, you can find a purpose and an identity other than just being an athlete. In this episode of the Live Your Personal Best podcast, I speak with Darryll Stinson, a former division 1 athlete, author, speaker, and suicide survivor. He pulled out of rock bottom after battling multiple challenges in his youth which include violence, drug addiction, and attempted suicide. Listen in to learn how to find your purpose and use it to impact others by showing them their greatness. Key Takeaways: · How lack of purpose in anything else other than sports can lead to mental instabilities. · How to separate your job and your purpose and find a way to express that purpose. · How to find your purpose and fulfillment away from your career as an athlete. · How to use your purpose after sport to impact other people’s lives. · Why you shouldn’t live for the applause of people and should instead strive for inner fulfillment. Episode Timeline: · [2:54] Darryll on his career as a Division I Athlete and how it defined who he was. · [5:30] Life after a career-changing injury and how it completely changed his life. · [11:47] He explains how he transformed his mindset and outlook to help former athletes. · [18:22] Find a purpose and impact others by showing up as your most authentic self. · [22:52] Darryll on how they give former and forgotten athletes a second chance to succeed in life away from sports. Quotes: · “Even if I could be successful at something else, I didn’t want to be successful at anything else; sport was my passion and what I felt was my purpose.”- Darryll [9:09] · “Just because you’re not good at a thing doesn’t mean that you are not called to that thing.”- Darryll [14:59] · “Purpose isn’t about climbing a ladder and winning a trophy; purpose is about showing people the greatness inside of them.”- Darryll [20:25] · “Don’t settle for the applause of people, always level up because of what you see inside.”- Darryll [25:15] Connect with Darryll: DarryllStinson.com Follow along at: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Ready to read the full book?? https://amzn.to/3ysSbqW Limited time kindle discount! Are you ready to break your identity as an athlete? To move on from what you’ve always known and find who you are for the future? It is so easy for us athletes to attach our identity to who we are as athletes even after that part of us no longer exists. How then do you let go of this athletic identity and embrace all of what you’re about to experience in your life? In this episode of the Live Your Personal Best podcast, I do a chapter reading from chapter four of my book the Elite to Everyday Athlete. Listen in to learn how you can regain your identity away from the athletic identity that you gained after years of being one. Key Takeaways: · How to define and maintain your identity as a person without getting attached to your athletic status. · How we often associate our full identity and self-worth with the work we do. · Be self-aware and realize that your life has other chapters other than your work. · How to separate your old athletic identity when that is no longer part of who you are. · Learn to embrace the uncertainty that comes with the freedom of no longer being an athlete. Episode Timeline: · [3:16] The inner athlete – how sports often define your identity even when you don’t want to. · [5:22] The story of Max Browne and how he maintained his identity as an athlete. · [9:04] Understanding why you’re not your work. · [10:32] How to find your internal identity as an athlete– the story of Stephanie Rice. · [12:47] Explore your identity – learning to let go of your athletic identity. Quotes: · “No matter how hard an athlete trains, no matter how much time and energy he/she puts into it, there are some things that are always out of their control.” – Emily [7:17] · “Your work is simply a part of you but it’s difficult to separate the idea of meaningful work from a meaningful life.”- Emily [9:29] Follow along at: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Do you feel like you could use more motivation to get to your goals faster? The truth is that we are not always going to be motivated, which is why we need a reason to bring back that motivation. When looking for motivation, it is important you think about what the future you would want you to be doing. In this episode of the Live Your Personal Best podcast, we have a pep talk about motivation and what your future self has to do with it. Listen in to learn the importance of having tangible goals and celebrating each time you accomplish even the smallest of each. Key Takeaways: · How to allow your motivation to be influenced by who you want to be in the future. · Make your goals tangible into something you can measure to see if you’re accomplishing success. · Learning how to celebrate the steps you take towards your success no matter how small they are. · Find the happiness in your life to be motivated to work towards happiness with your life. Episode Timeline: · [1:20] How my decisions today are motivated by my future self. · [8:43] The importance of having tangible goals that give you success. Quotes: · “You can be doing everything the same, but if you don’t have what you’re hoping to accomplish at the end, you may never see it as successful.” – Emily [7:29] · “Motivation comes and goes and that’s why it’s so important to celebrate where you’re at and celebrate what you’re doing every day.”- Emily [9:43] Follow along at: https://www.tiktok.com/@_emilycoffman? https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Do you often feel guilty for not reaching your goals fast enough? We often feel the need to do more even though we’re doing enough at that very moment. How about you start tracking your goals in order to get rid of that guilt feeling? I adopted the fill your bucket method, which helps me track my goals and balance my life. In this episode of the Live Your Personal Best podcast, I talk about the fill your bucket method and how it can help you set or track your actions. Listen in to learn the two ways you can execute this method to help simplify and balance your life. Key Takeaways: · How using the fill your bucket method will allow you to achieve your goals without feeling guilty. · How to set or track goals with this method by taking small steps. · How to track and balance activities that are either filling or draining your bucket throughout the day. Episode Timeline: · [0:57] How we often feel guilty for not doing more. · [2:27] The fill your bucket method – the six things I started to do daily to fill my bucket. · [8:11] The two ways you can use the fill your bucket method to achieve your goals. Quotes: · “If we were just in our own heads minding our business, we wouldn’t feel guilty for our actions or for not reaching our goals fast enough.”- Emily [1:11] · “This helped with the guilt of I need to do more and more because I could see where my time was actually going.”- Emily [7:10] Follow along at: https://www.tiktok.com/@_emilycoffman? https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you been struggling with your nutrition as a former athlete? You’re not alone; research shows that most former athletes go to extremes with their nutrition after retiring from sports. Whether you’re leaning towards overeating or restricting your food intake, you need to stop and start forming better eating habits that are about fueling your body. In this episode of the Live Your Personal Best podcast, I speak with Katie Spada, a former athlete, dietician, and entrepreneur. She teaches former athletes how to fuel themselves and improve their body image. Listen in to learn about intuitive eating and how it can help you ditch bad eating habits and improve your overall health. Sponsored by Athletic Greens. Get 5 free travel packs and a year’s supply of Vitamin D with your subscription here: www.athleticgreens.com/liveyourpb Key Takeaways: · Why you need to unlearn nutritional myths you learned in sports. · How not to extremely pull back on your nutrition as a former athlete to continue fueling your body. · How to make better food choices by recognizing how food makes you feel. · How intuitive eating allows you to understand your body’s hunger and fullness cues. · How to start challenging the critical thoughts you have about eating so you can form better ones. · Learn to engage in movement that feels good to your body without the purpose of losing calories. · How to eat food that supports your overall health to fuel your body as a former athlete. Episode Timeline: · [2:27] How Katie’s eating habits held her back as a former athlete and how that shaped who she is now. · [5:22] The existing nutritional myths in the sports world that you need to unlearn. · [6:43] How restrictive eating on former athletes will eventually lead to bad eating habits. · [9:56] Learning to transform who you were after sports by making better food choices. · [12:29] Katie on how she coaches former athletes to form better eating habits. · [14:50] Understanding intuitive eating and what it means. Quotes: · “We overestimate how much we need to pull back on eating because we’re not working out as much, it’s really not as big of a shift as a lot of athletes think.”- Katie [8:26] · “How we view our life can really impact our food choices.”- Katie [13:30] · “It’s so worth it to be clear and confident in your hunger and your fullness, so you never have to guess again.”- Katie [17:17] Connect with Katie Spada https://www.instagram.com/fueling.former.athletes/ https://www.spadastrongnutrition.com Follow along at: https://www.tiktok.com/@_emilycoffman? https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Is it time for you to step back from that goal that you’ve been chasing for a while now? Simone Biles opened up a conversation last week when she chose her mental wellbeing over a possible Olympic gold medal. It is important to understand that sometimes, you need to throw in the towel and choose what makes sense to you and not to other people. In this episode of the Live Your Personal Best podcast, I share about my rowing career and why I called it quits even though I wanted to compete at the Olympics level. Listen in to learn about the 3 things you need to weigh in when it’s time to call it quits or work on following that goal further. Key Takeaways: · How to evaluate whether a stressful situation is going to last or you need to stick to that routine. · Knowing when to quit if that goal no longer feels like a personal choice. · Knowing when to quit if you can no longer prioritize the things that matter most to you. · Calling it quits isn’t you being a failure but is instead you choosing something that works better. · Understanding that a calling it quits decision today doesn’t mean it’s permanent. Episode Timeline: · [2:04] Get to hear my rowing career and how it became very stressful for me. · [9:18] How I called it quits and the 3 things you need to weigh in when it’s time to call it quits or work on it. · [15:15] The two things that you need to understand if you decide to call it quits. Quotes: “If you’re so focused on one thing that’s eating up so much energy, that you can’t even focus on your mental health or getting sleep, that’s a huge red flag that isn’t going to be serving you.”- Emily [12:24] “Calling it quits on something never equates to you being a failure or a quitter…it’s just that other things might make sense.”- Emily [15:32] Follow along at: https://www.tiktok.com/@_emilycoffman? https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

It's time to check in on those New Year Resolutions! How have your first six months of the year been? Have you accomplished all the goals of what you set yourself up to at the beginning of the year? It is very important to check in with your goals, especially those you didn’t accomplish so you can acknowledge your struggles and get better. In this episode of the Live Your Personal Best podcast, I talk about the importance of having a mid-year check-in on your goals. Listen in to learn how you can add more time to your schedule and possibly achieve your goals in the next six months. Key Takeaways: Why you should check in to acknowledge the struggles that blocked you from accomplishing your goals. Be brutally honest with yourself and see what you did wrong so you can change and progress. Learn to recommit yourself and include more check-ins to keep you accountable. How to add more time into your schedule by waking up earlier than usual, especially in summer Episode Timeline: [1:53] How to do a check-in to evaluate why you didn’t get to your goals. [3:58] How to reevaluate the effectiveness of the goals that you failed to accomplish. [6:43] The importance of frequently revisiting your goals in baby steps. [10:19] Can you challenge yourself to start waking up early? Quotes: “If you’re not looking back at what the original goals were or what your heart really desired, then you’re not going to acknowledge the struggles that came in your way.”- Emily [2:57] Follow along at: https://www.tiktok.com/@_emilycoffman? https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Episode 100! Did you know that you don’t necessarily need a personal trainer or an expensive gym/fitness program to attain health and fitness? That’s true; there are many free workout programs on YouTube or simple at-home workouts like walking that are capable of keeping you in the line of fitness. Staying fit and healthy doesn’t have to cost you an arm and a leg, there are definitely some affordable ways you cannot only attain free workouts but healthy foods too. Sponsored by Athletic Greens. Get 5 free travel packs and a year’s supply of Vitamin D with your subscription here: www.athleticgreens.com/liveyourpb In this episode of Live Your Personal Best, I speak with my friend Madison of Money with Madison as her guest on how to be healthy on a budget, especially as a fitness beginner. Listen in to learn why having a purpose and starting small with a plan, are two sure things for the success of your health and fitness journey. Key Takeaways: The different free workouts to change your lifestyle on a budget. Why you don’t necessarily need a personal trainer or an expensive fitness program to get fitness results. Don’t be afraid of being a fitness beginner and instead apply things from the other areas of your life to your fitness. The different strategies available to acquire healthy foods affordably. Different things that health and fitness impact other than losing weight and staying in shape. Why knowing your ‘why’ and starting small with a plan will set you up for long-term success in your fitness journey. Episode Timeline: [2:10] How I changed my mindset around free workouts like walking during Covid. [5:56] How to accomplish your solo fitness goals by creating a clear structure of what you want. [7:09] Why your discipline from other areas of your life is directly relatable to your fitness. [8:46] Tips on how to adopt healthy eating options on a budget. [13:16] How to approach and enjoy fitness from many different angles other than just one. [17:32] The two things that’ll set you up for success in your health and fitness journey. [22:08] I talk about my book Elite: The Everyday Athlete and how I approached writing it. Quotes: “It’s not a necessary part of being fit and being in shape to have a personal trainer.”- Emily [5:11] “If you’re someone that has control over your finances, has control over your business, approach fitness how you approach Join the community! https://www.youtube.com/channel/UCMiCYot1soCZKP8lBkl1cIA Instagram: https://www.instagram.com/liveyourpb/ Facebook Group: https://www.facebook.com/groups/personalbesties || Connect with Madison || Instagram: @moneywithmadison Website: moneywithmadison.com Learn more about your ad choices. Visit megaphone.fm/adchoices

How do you build long-term habits that are going to help you achieve your goals? It is so often that we fail to achieve our goals simply because we don’t form the necessary habits to get us there. To achieve anything in your life, you have to strategically come up with winning habits that make it easy for you to start and be committed to them. It is also smart to reassess and elevate these goals to ensure you’re maximizing your potential. Sponsored by Athletic Greens. Get 5 free travel packs and a year’s supply of Vitamin D with your subscription here: www.athleticgreens.com/liveyourpb In this episode of the Live Your Personal Best podcast, I speak with Gabriella Rosen, a habit formation coach, and the founder of OM Community. She helps people unlock their true potential through habit formation. Listen in to learn the importance of re-evaluating your habits when they are no longer serving you to get to the outcome. Key Takeaways: The importance of clarifying where you want to go and why you want it. Think of the easiest thing you can do to achieve momentum to get to your outcome. How to use return on decision- assess what you will achieve with your decisions’ outcome. Learning how to strategically start on your goals and have the chance of achieving them. The continuous process of habit formation and why you need to continue reassessing them. How overcoming your negative chatter allows you to form a positive mindset and accomplish your goals. The power of being committed to your goals over being interested. Episode Timeline: [1:41] Gabriella on how she discovered her gift in habit formation and nurtured it. [4:36] Gabriella’s three steps to help you form long-term habits. [9:23] The two ways to choose the best habits to start with, in your habit formation journey. [12:16] How to start slow with your habits and continue elevating them. [13:30] How the ‘monkey mind’ and not being committed will stop you from forming long-term habits. [19:57] The importance of reassessing and redefining your outcome to build momentum. Quotes: “No matter who you are you need help with habits; it’s always going to take your life to that next level.”- Gabriella [2:31] “It’s all about that person that you’re trying to become; that person who finishes, that person who closes.”- Gabriella [6:09] “If you’re truly committed, then all the valleys you get along the way, you’re going to keep on going.”- Gabriella [17:36] “There’s always multiple methods to get you to your goals, to get you to accomplish your thing.”- Gabriella [22:02] Connect with Gabriella: https://www.gabriellaom.com Join the community! https://www.youtube.com/channel/UCMiCYot1soCZKP8lBkl1cIA Instagram: https://www.instagram.com/liveyourpb/ Facebook Group: https://www.facebook.com/groups/personalbesties Learn more about your ad choices. Visit megaphone.fm/adchoices

Did you know that great things always start from the inside? That’s right; if you want to change your life for the better, you have to start forcing yourself to take those small steps towards your dream self. Start thinking of all the things you can start changing within you and do them instead of waiting to be influenced by outside sources. In this episode of the Live Your Personal Best podcast, I talk about how to take control of your life by making internal changes. Listen in to learn how to force yourself to grow mentally by making the small steps you need to get you there. Key Takeaways: Force yourself to grow mentally and stop waiting for outside sources to decide for you. How to focus on the possibilities that are in your control to grow. How to make real change in your life from the inside. Episode Timeline: [3:00] Two life choices- you choose for yourself or life chooses for you. [8:15] Learn to put yourself first and take care of you by working out. [9:46] Force yourself to do things for yourself and not for other people. Quotes: “If you can force yourself doing the hard things, that’s when you get to these great things, that’s when you get to know yourself better.”- Emily [2:49] Join the community! https://www.youtube.com/channel/UCMiCYot1soCZKP8lBkl1cIA Instagram: https://www.instagram.com/liveyourpb/ Facebook Group: https://www.facebook.com/groups/personalbesties Learn more about your ad choices. Visit megaphone.fm/adchoices

How bad do you want to change your life? Are you willing to stay focused on that goal despite the challenges you might face on your way there? Getting to the life you want requires work without setting a timeline. It requires writing down the vision you have and taking the action steps from where you are with gratitude. Sponsored by Athletic Greens. Get 5 free travel packs and a year’s supply of Vitamin D with your subscription here: www.athleticgreens.com/liveyourpb In this episode of the Live Your Personal Best podcast, I speak with Diane Randall, a college instructor, speaker, and author of Jumpstart Your Life. Her book will help you discover how to step out of your comfort zone and create the life and success you desire. Listen in to learn the 10 action steps in the Jumpstart Your Life book and how they will help you achieve your desires. Key Takeaways: Have a plan to help you step out of your comfort zone and fear and into what you really want. How to write down your vision and action steps that will get you to your desired goal. Keep the focus on the work towards your goal and not the timeline. Learn to start where you are to get to what you want and learn from those ahead of you. Learn to keep pushing despite the challenges and be grateful for what you’re already doing. Episode Timeline: [1:51] Diane explains how her book uses affirmations to help you step into what you want. [5:08] The action steps you need to take to get you to what you want. [9:44] The importance of staying focused on the goal despite the challenges. [14:23] The ten steps from Diane’s book to take to help you jumpstart your life. [20:04] Embracing discomfort to lead you to the changes you need in your life. Quotes: “Do it anyway because on the other side of fear is your happiness and joy.”- Diane Randall [4:17] “The good things are not in a straight line; most things that you really want are typically challenging, they’re hard to get to and it’s keeping that vision and focus on what you really want.”- Diane Randall [13:00] “You don’t need to be in any special place to realize what you want; you just start wherever you are.”- Diane Randall [14:28] Connect with Diane Randall: http://www.dianerandallconsults.com Join the community! https://www.youtube.com/channel/UCMiCYot1soCZKP8lBkl1cIA Instagram: https://www.instagram.com/liveyourpb/ Facebook Group: https://www.facebook.com/groups/personalbesties Learn more about your ad choices. Visit megaphone.fm/adchoices

Did you know that diseases are better off treated from the root cause? And that many diseases are reversible, and you have the responsibility to take care of your mental and physical health. That is the meaning of functional medicine, which unlike, Western medicine, takes a look at the cause and history of your illness rather than treating the symptoms. In this episode of the Live Your Personal Best podcast, I speak with Lindsey Elmore, a speaker, author, and world-renowned wellness expert. She helps people achieve lasting health and unshakeable wellness. Listen in to learn how to get healthy by first learning to love yourself to allow health to come to you naturally. Sponsored by Athletic Greens. Get 5 free travel packs and a year’s supply of Vitamin D with your subscription here: www.athleticgreens.com/liveyourpb Key Takeaways: How to avoid illnesses by eating healthy, exercising, and taking care of yourself seriously. Understanding that the pharmaceutical industry doesn’t really care whether you’re healthy or not. Why you can heal some chronic illnesses like type two diabetes. How functional medicine looks for the dysfunction that leads to multiple disease states. How antecedents, triggering events, and mediators set the stage for diseases for your entire life. The power of taking the first step towards better health and building on it overtime. Learn to love yourself and allow health to come at you naturally and at ease. Episode Timeline: [2:09] Lindsey Elmore explains how she shifted from treating diseases to finding the root cause of the problem. [7:04] The meaning of functional medicine and its difference from western medicine. [17:34] Why it is your responsibility to take care of your physical and mental health. [18:58] How to start by taking one step towards good health and then building it up. [21:06] Lindsey on how she got into functional medicine. Quotes: “We think that self-care is an Instagrammable moment instead of it being a radical act of self-love.”- Lindsey Elmore [4:34] “You’re never going to heal diabetes or hypertension with medication because all it’s doing is tapping down the symptoms.”- Lindsey Elmore [6:17] “If you’re stressed out, you’ll never be healthy; find a way to not be as stressed out.”- Lindsey Elmore [14:51] “Start making good decisions and then let one good decision lead you to the next.” [20:45] Connect with Lindsey Elmore: https://lindseyelmore.com Join the community! https://www.youtube.com/channel/UCMiCYot1soCZKP8lBkl1cIA Instagram: https://www.instagram.com/liveyourpb/ Facebook Group: https://www.facebook.com/groups/personalbesties Learn more about your ad choices. Visit megaphone.fm/adchoices

Is uncertainty stopping you from going after what you want to achieve? Have you given yourself the chance to critically think about where you are now and where you want to go? To achieve whatever you want to achieve in life, you have to change how you think and be willing to explore and experiment. You have to get motivation right and make your goal a purpose, which will enable you to achieve it. In this episode of the Live Your Personal Best podcast, I speak with Eddie Perino, an artist, filmmaker, storyteller, and the creator of Your World Within. He’s focused on helping others live their best lives by constantly pushing their creative boundaries to deliver life-changing ideas in a way that connects. Listen in to learn how to change your thought process from going after your passion to going after your purpose. Key Takeaways: Give yourself the chance to try doing something you love and make it more. How to define where you want to go to align with that path today. The importance of making people feel valued in your presence to get things done. Learning how to step out of your comfort zone to experience the meaningful things in life. The importance of exploring and experimenting to find what works for you and what doesn’t. The power of having a purpose to help you overcome obstacles. Don’t lose sight of your goal so the world can see it. Episode Timeline: [1:50] How he left the corporate world to do music which later turned into motivational content. [5:25] Eddie on how he learned to think critically and let go of uncertainty in his life. [8:20] Learn to change your thought process on how you approach situations to get better results. [12:18] Why oversimplification in motivation doesn’t work. [15:48] Why having a purpose is important over having passion. [19:58] Eddie describes some of his routines and habits that help him stay motivated. Quotes: “You only get things done in an environment if you make people around you feel valued; if you don’t, you lose.”- Eddie Perino [7:52] “Where we capture the meaningful things in life is when we say yes when most people say no.”- Eddie Perino [9:24] “Continue to work hard, continue to follow your passion, do what feels right, add value to the world, and adjust when things blow up in your face.”- Eddie Perino [12:07] Connect with Eddie: https://www.youtube.com/c/Yourworldwithin https://www.instagram.com/your_world_within/ Join the community! https://www.youtube.com/channel/UCMiCYot1soCZKP8lBkl1cIA Instagram: https://www.instagram.com/liveyourpb/ Facebook Group: https://www.facebook.com/groups/personalbesties Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you been with me for a year, or are just now joining the community? From Girls Gone Healthy to Live Your Personal Best podcast! This podcast is a quarantine baby and we survived it and fell in love with the journey. What lessons did you learn? How have the said lessons changed your life? Well, I did learn a lot of lessons. That is why, in this episode of the Live Your Personal Best podcast, I take a look at the journey one year has been and what I have learned about being healthy. Listen in to learn what these lessons are, why we’re no longer Girls Gone Healthy, and what to expect going forth. Key Takeaways: How to approach fitness with intention and mindfulness. Keeping fitness at the back of your mind and be fine with it when you can’t prioritize it. How to change your mindset around your goals to find what works for you. How to master balance in your life and fitness by zooming out on the season you’re in. Why how you identify and view yourself really does matter. Look back far out to what you enjoyed and try out or add it to your routine. Episode Timeline: [2:40] The healthy relationship I found with fitness during quarantine. [4:52] The difference between my fitness this year and last year. [6:03] How I’m doubling down on nutrition now that I can’t work out. [8:34] The three things I’ve learned from myself over the 1-year duration. [16:36] The reasons why I moved away from Girls Gone Healthy. [21:08] Live Your Personal Best moving forward! Quotes: “It’s not about days; it’s about weeks, months, or even seasons. It’s about a long period of time is what balance looks like.”- Emily [ [9:11] “How you view yourself and how you identify yourself really matters; it doesn’t matter if you’re at the beginning of your journey, you’re an athlete.”- Emily [13:39] https://www.youtube.com/channel/UCMiCYot1soCZKP8lBkl1cIA Join the community! Instagram: https://www.instagram.com/liveyourpb/ Facebook Group: https://www.facebook.com/groups/personalbesties Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you looking for a beginner-friendly workout that targets all your muscles? If that’s a yes, then you should try Pilates. You’ve probably heard of Pilates but don’t focus your attention on them or are just intimidated by the huge Pilate machines you see on social media. The truth is, Pilates is designed to accommodate even complete beginners since they are the only exercise that works even the littlest of your muscles. In this episode of the Live Your Personal Best podcast, I speak with Lesley Logan, a Pilates instructor, and expert. Listen in to learn how you can practice Pilates as your workout routine and save time while living a healthier and better life. Key Takeaways: How Pilates engages the deepest and little muscles that you don’t normally engage. The time advantage of Pilates which helps work all muscles in a span of 30 minutes. How Pilates helps you reset your thoughts and form a better mindset. How they help you become patient and be content with whatever you’re doing. The importance of having a one-on-one consultation before doing a reformer Pilates class. The benefits of cross-training with Pilates as an athlete. Episode Timeline: [2:01] How Lesley found and fell in love with Pilates as her go-to workout. [4:14] Why Pilates is for everybody, especially beginners. [7:13] The different types of Pilates and styles. [8:48] The type of Pilate classes that Lesley teaches virtually. [13:45] The lesson of patience that practicing Pilates will teach you. [17:20] Why you shouldn’t do a reformer Pilates class without a one-on-one consultation first. Quotes: “It’s for everyone; if you have a body, you can do Pilates.”- Lesley [4:20] “Just because you did the movement doesn’t mean you got it yet.”- Lesley [14:50] Try a class for free: OnlinePilatesClasses.com/free Connect with Lesley: https://www.instagram.com/lesley.logan/ Join the community! Instagram: https://www.instagram.com/liveyourpb/ Facebook Group: https://www.facebook.com/groups/personalbesties Don’t forget to subscribe so you never miss an episode and please leave a 5-star review if you enjoyed the show! Learn more about your ad choices. Visit megaphone.fm/adchoices

Do you often feel held back because you don’t have enough resources? Always comparing yourself with others who you perceive to have more time or money than you? But did you know you can incorporate other things in your life that don’t take talent? Some things that we often overlook like your attitude, time management, preparedness, and making the effort don’t necessarily take talent and are free. They are the things that separate you from seeing results or accomplishing your tasks. Self-improvement will only happen when you learn to show up to these things to make a difference. When you mentally commit to being better at whatever drives you towards your desired results. Quotes: “You don’t have to be talented to reach so many of the things that you want; it just takes that mental commitment to get there.”- Emily [6:25] Learn more about your ad choices. Visit megaphone.fm/adchoices

Join our facebook group: https://www.facebook.com/groups/personalbesties Additional Resources: http://emilycoffman.org Podcast previously Girls Gone Healthy. Learn more about your ad choices. Visit megaphone.fm/adchoices