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

So we've heard of intuitive eating. And we've heard about disordered eating. But what about disordered exercising? Can we intuitively rest and exercise? Listen to this week's episode to learn how to value rest! (just as much as working out) In today's show, we are joined by Nyla, a certified health and life coach trained in habit and mindset change, and also holds a diploma in food nutrition. Nyla discovered she had a disordered relationship with exercising, which drove her to the point that she was so rigid and would leave family functions and go work out. She did it due to her fear of gaining weight and equating her worth as a human being to how long and hardcore she worked out until she discovered that intuitive rest is productive as it brings about freedom and flexibility. Let's listen in and draw knowledge on what triggered Nyla's change in mindset that led to the adoption of intuitive rest as a way of life. Key Takeaways: Disordered exercise destroys one's mindset around exercising, especially if you switch the schedule up. Resting brings about freedom and flexibility. Rest is beautiful, strong, powerful, and helps us function better. Understanding that rest has no rules around it and has no pre-defined way of how it should look. The importance of mindset change towards achieving intuitive rest. Episode Timeline: [1:54] Nyla's backstory: Her journey through disordered exercise and its effects on her. [4:03] Nyla's Motivation behind her addiction to hardcore workout. [15:46] Nyla's mindset change on rest: Demystifying resting as being lazy and its importance. [23:53] Nyla's advice on mindset reframing: Identifying rest as necessary as working out. Quotes: "Rest is productive."- Nyla [5:31] "We function better when we allow ourselves to rest."- Nyla [8:53] "Rest doesn't have to look a certain way for it to count."- Nyla [12:16] "You don't fail if you don't follow a program perfectly."- Nyla [18:32] "Your current situation doesn't have to be your final destination."- Nyla [24:08] Connect with Nyla on: Instagram Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

Are you working on achieving goals and not seeing daily results? The cause is deeply rooted within you in the form of self-doubt, which sabotages any form of progress, thus causing frustrations in the end. Your thoughts are the backbone of achievements whereas self-sabotage, is always actively trying to get in your way so that you don't act on situations you're supposed to. Avoid being a victim to self doubt! In this episode, we identify self-sabotage as any behaviour that creates problems in our daily lives and interferes with achieving our long-term goals. It exists actively, whenever we are ready to do something, then end up taking so much time before acting on the plan, and exists passively when we add more things to our day to avoid doing activities directed towards our goals. Let's listen in and learn what causes self-sabotage and how to keep track of our goals to achieve them consistently. Part 1: Episode 82 - http://emilycoffman.org/focus-on-the-positive/ Part 2: Episode 88 - https://girlsgonehealthy.podbean.com/e/summer_challenge/ Key Takeaways: Understanding what self-sabotage is and how it manifests itself differently within us. Self-doubt can either be active or passive. Having thoughts of self-sabotage trickles into one's habits and adjusts one's character into becoming who they are. Understanding the root causes of self-sabotage and how to counteract them for the benefit of massive results. Consistency, self-discipline, and self-belief are vital in suppressing thoughts of self-sabotage. Episode Timeline: [1:24] What is the definition of self-sabotage, and how it hinders the achievement of our long term goals. [2:32] Self-sabotage identifies as either active or passive. [8:52] What are the causes of self-sabotage and how to identify the root cause of such thoughts. Quotes: "What the mind thinks, the body achieves."- Emily [4:21] "What you think becomes your words, and your words become your actions, your actions become your habits, and your habits become your character."- Emily [4:40] "Self-sabotage is such a big issue because it's wasting your hard work."- Emily [5:23] Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

Have you been living a life that is not filled with passion? This episode is for you. The best time to find your passion was ten years ago. The second-best time to find your passion is today. Sammi Beatrice will ignite your passion today. Sammi Beatrice is the CEO of Your Passion Agency and a motivational speaker who helps people become more productive. Additionally, she helps teens and young adults find their passion and create it into something magical. Sammi Beatrice will be taking us through the process of finding and our passion. Listen in and get motivated to find your passion. Key Takeaways: How do you find your passion and create something great out of it? Reasons why you need to find your passion The DREAM (design radiant energy and move) method of finding your passion The hardest part of living your passion Episode Timeline: [1:13] Getting to know Sammi Beatrice and how she got into the passion space [6:36] How do you find out what you are passionate about? [10:03] Sammi's dream method and how she explored it [19:36] The hardest part about living with passion and this whole process [21:35] Sammi's Advice Quotes: "Anything you do, you can sometimes like just fall in love with it."- Sammi Beatrice [07:44] "Passion doesn't have to dominate your life. It's an extra little something that allows you to become a better person every day and the person you were the day before. Also, it allows you to do things you didn't think you're going to do."-Sammi Beatrice [08:24] "The idea of taking action, and the idea of taking action when you're passionate, is so powerful. I believe that when you are passionate about something, you have this extra fire inside of you, you have the urge and excitement, to want to get things done and achieve something."-Sammi Beatrice [10:57] Connect with Sammi Beatrice on: Instagram: https://www.instagram.com/fashionurpassion/ Website: https://sammibeatrice.com/ Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

Summer is coming! Which means parties, lazy days at the beaches, and less time at the gym. Does that mean that enjoying yourself means you’ve fallen off the wagon? Absolutely not! You can enjoy yourself while doing other activities to continue your fitness goals even if you don’t get to be at the gym. In this episode of Girls Gone Healthy, I talk about resetting fitness expectations during the holidays without falling off the wagon. Listen in to learn how to challenge yourself with new activities that work for you outside of your normal routine during summer. Key Takeaways: Learn to appreciate the activities you’re doing during the holidays even though you’re not going to the gym. Understand that you’re still continuing with your goals, they just look different. Let go of your fear of not going to the gym and instead allow yourself to be in the present moment. Episode Timeline: [1:46] Don’t be dismissive of the exercises you’re already doing. [5:26] Challenge yourself on where you can be more active outside your fitness routine. [7:32] The mindsets needed to help you with consistency. Quote: “If you’re not so quick to be dismissive of exercises that you’re doing, then you’ll find that you’re a lot more active than you think.” [2:39] Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

Are you disappointed and frustrated that you're working out and not seeing any results? Are you wondering whether the answer to plateaus is eating less and working out more? Do not despair; you probably do it wrong and wait for immediate results while disregarding other factors such as consistency. There is a difference between what a true plateau looks like and what normal results look like. In this episode, we have Amanda Nighbert joining us. She is a registered dietitian whose life's purpose and passion is to empower people in breaking the "all or nothing" mindset and settle for sustainable change. She helps people demystify expectations throughout their weight loss and fitness journey. Listen in and learn on multiple metrics important in preventing and managing plateaus Key Takeaways: Understanding the plateau of results versus the plateau of your efforts Understanding that the wellness journey, weight loss, and good health is not a ski slope Multiple metrics are essential in preventing and managing plateaus Using a habit tracker to quantify your weight loss results Importance of making realistic goals in regards to weight loss and wellness, to avoid plateaus Something as simple as an irregular sleeping pattern could be the cause of plateaus, irrespective of whether you are exercising more and eating less. Episode Timeline: [2:04] What is the definition of a true plateau and the effect of constantly changing variables that you use to optimize your health. [3:48] The various metrics regarding weight and body composition in preventing and managing plateaus. [04:52] Importance of consistency, dietary choices, and sleep in the management of plateaus. [17:28] Consistent use of a habit tracker to quantify weight loss results. Quotes: "You don't have to be perfect to be successful."- Amanda Nighbert [5:27] "Your ideal body weight is a way in which you feel your best."- Amanda Nighbert [22:30] "When we focus more on breaking the all or nothing mindset when we focus on seeing the power of doing something versus nothing and learn on the ability to reset immediately, is when the real change begins."- Amanda Nighbert [25:22] Join the community! Connect with Amanda: https://www.instagram.com/amandanighbertrd/ Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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 have a goal that you’ve been struggling with finding the motivation to work on? How about a 90-day sprint to get results fast? A 90-day sprint is a method that allows you to double down on one single goal at a time and significantly work on it. I have done a 90-day sprint before during the pandemic, and it honestly made achieving goals a lot easier. In this episode of Girls Gone Healthy, I talk about the 90-day sprint method and how to use it to work on your goals and achieve them fast. Listen in to learn how to balance your work and life by doubling down on things that keep you awake at night. Key Takeaways: How a 90-day sprint allows you to significantly achieve change with your goals. How to use the 90-day sprint method to tackle each of your goals individually in a 3 months cycle. How to be focused and make time for what’s important to balance your life. Why 90-day sprints should be set aside for things you believe will make your life lighter. Episode Timeline: [1:18] Understanding the 90-day sprint as a doubling down on one goal method. [6:40] How the 90-day sprints make things easier by helping you understand what works for you. [10:30] How I have incorporated the 90-day sprints into my work-life routine. Quotes: “A 90-day sprint is 90 days of clear focus on one goal and doubling down on it.” [1:19] “I made the time for it all by being so focused.” [12:36] Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

Did you know that there are some exercises you can perform as cardio and as strength training without jumping? Yes, and they’re the kettlebell exercises! I know, just like you a kettlebell isn’t an equipment I pay much attention to in the gym, but as it turns out, it’s an excellent form of exercising. It can be done by anyone with fitness goals and all you need is to know how to hold your breath to be great at it. In this episode of Girls Gone Healthy, I speak with Colleen Conlon. She’s a kettlebell specialist who helps women build strength, improve their metabolism, and master kettlebells. Listen in to learn about kettlebell exercising, techniques, and why you should adopt it in your fitness routine. Key Takeaways: The different kettlebell techniques- hardstyle swing, kettlebell sport, juggling, and many more. Why kettlebell is for anyone and everyone who wants to be active and to achieve results. The importance of knowing how to use your breath and creating tension to feel good with a kettlebell. How to get started with your goals and find a support system to help you reverse engineer your mindset. Episode Timeline: [1:54] Colleen Conlon talks about her struggles with weight and body image and how she found her confidence with kettlebells. [6:13] The story of how she discovered kettlebells and fell in love with the whole concept. [8:40] Understanding the different kettlebell techniques and who can do them. [13:41] Colleen Conlon’s training regimen for the Guinness World Book of Records. [17:46] Why it is hard to train people to engage their lats muscles. Quotes: “Kettlebell is such a great way to get your strength and cardio done without doing any type of jumping.”- Colleen Conlon [12:43] “If you don’t know how to create tension in your upper body or engage your lats, it can be really hard to stay safe in some exercises.”- Colleen Conlon [20:14] www.colleenconlon.com Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

Have you been struggling to find consistency in your fitness habits or other habits in general? Don’t we all at some point? But, sometimes why we fail is because we don’t ask ourselves the right questions, we don’t establish our end goal at the very beginning of setting them. To achieve your goals, you have to stay committed and to stay committed, you have to ask yourself how. In this episode of Girls Gone Healthy, I talk about the importance of asking yourself the right questions like ‘how do I do it’ to achieve your goals. Listen in to learn why sometimes having blind faith goes a long way. Key Takeaways: The importance of shifting your mentality from ‘should’ to ‘how’ to commit to yourself and build your confidence. The power of focusing on the ‘how’ to stay sustained through your journey before you see results. How to stay committed to your habits to overcome second-guessing yourself. Episode Timeline: [0:36] Why you should switch from asking yourself ‘what should I do’ to ‘how do I do it’. [3:19] A perfect example of having blind faith and learning how to do it. Quotes: “Confidence comes from doing what you say you’ll do.” [2:20] “You’re not going to question yourself if you’re already committed to you.” [7:00] Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

Have you recently been feeling bored and plateauing? Maybe it’s time to switch things a bit and see what else you like. Your fitness practices and routines should be about your physical and mental health, which means they should be things you love doing. Is it time for a new instructor, a new gym, or maybe a new routine? Whatever it is you need to improve your fitness experience, go for it! In this episode of Girls Gone Healthy, I speak with Aly Raymer, a full-time health and wellness professional specializing in indoor cycling and yoga. Listen in to learn the importance of holistically taking care of yourself with different things other than fitness. Key Takeaways: How to be practice yoga to be in the present and take care of your body. The importance of strength training for your body, especially as you get older. The importance of having a holistic self-care routine for both your physical and mental health. Keep trying new things with your fitness when you feel bored or you’re plateauing. Episode Timeline: [1:47] Aly talks about her background in sports, fitness, and indoor cycling career. [4:56] How she became a yoga instructor and combined it with an indoor cycling career. [7:40] The yoga programs she came up with to do different things from spin. [11:07] The different things she’s been doing as an instructor and taking care of her personal health. [13:07] How to have an energetic studio with a motivating vibe. [14:45] How Aly practices different holistic ways as part of her self-care routine. [17:01] Aly’s future in doing retreats and training instructors. Quotes: “True self-care is about taking care of your mental health and being able to slow down.”- Aly [16:11] “If you really think it’s something you want to do…try different instructors, try different studios, and keep trying different things.”- Aly [19:40] Join the community! Connect with Aly: https://www.instagram.com/alyraymer/ Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

Last chance to order Life After Sport: igg.me/at/lifeaftersport Do you have moments when you’re religiously keeping up with healthy habits but still feel like you need to do more? Like you’re still not doing enough? Well, I do too! When we do this, we fail to allow ourselves to feel proud of what we’re already doing. Stop being so hard on yourself! Did you know that one is greater than zero? You have to understand that anything you’re already doing is a step in the right direction. You don’t always have to be doing anything better, just doing anything can be better than doing nothing. I’ve recently had to remind myself to celebrate whatever I’m doing and the stage I’m at. Things are changing again than how they were during quarantine and you might be feeling the need to be at your best, which shouldn’t be the case. I would advise that instead of looking for the best thing, look for the next thing. Think of something that could get you to the next little step and not the best step. Quotes: “Anything that you’re doing is a step in the right direction.” [3:41] “Instead of looking for the best thing, look for the next thing.” [6:21] Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

Are your healthy habits in alignment with what your body needs? Sometimes we want to push our bodies to perform like others without realizing that everyone is uniquely different. It is important to realize that even though they’re multiple health and fitness programs being sold to us, what works for your friend will not necessarily work for you. PRE-ORDER LIFE AFTER SPORT NOW: igg.me/at/lifeaftersport In this episode of Girls Gone Healthy, I speak with Marissa Hamon, a life coach, and a former personal trainer. She serves people with tools and knowledge that help them heal, overcome their challenges, and create their Ideal life. Listen in to learn how taking care of your mental health will help you achieve your physical health. Key Takeaways: The importance of matching your mental health with your physical health. The importance of moving your body, taking time to rest, and fueling yourself to stay physically healthy. How to start small and with what your body can do before moving on to the next thing. Learn to think of the long-term consequences of your unhealthy habits and take control. The power of taking simple small steps towards your goals to form even bigger habits. Understanding what doesn’t work for your body and in the fitness industry in general. How to transform your mindset into thinking and believing the truth and acceptance of your body. Episode Timeline: [1:52] Marissa talks about her background in health and fitness plus shifting to life coaching. [3:42] How to understand your physiology and giving your body what it needs. [8:09] How to do your average by starting with what you can do. [16:02] Why you should stop cheating the system to get the results you want. [20:06] How to be honest with yourself to know your worth without attaching it to your body. Quotes: “Be super honest with what you need and know you can’t cheat the system.”- Marissa [7:19] “If it’s easy and quick, it’s probably not real or it’s not sustainable.”- Marissa [19:30] “If you change your body and you don’t change your mind, you can’t build sustainable results.”- Marissa [24:16] Links Mentioned in the Show: https://www.marissahamoncoaching.com https://www.instagram.com/marissa.hamon/ Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is from chapter 1 of my book Elite to Everyday Athlete, 9 Steps to Getting Off the SIDELINES of Life. Order now to get steps 2-9! igg.me/at/lifeaftersport In what way are you transitioning in your life today? Are you a former athlete wanting to transition to an everyday athlete? Or you’re just transitioning your health and fitness journey to a different phase? It is important to slow down between changes to recover and avoid burnout. Take that period as an offseason to enjoy the present moment and your emotions. In this episode of Girls Gone Healthy, I talk about the importance of slowing down in between life transitions, as detailed in my upcoming book. Listen in to learn the benefits of allowing both your body and mind to recover and prepare you for the next challenge. Key Takeaways: The importance of slowing down to reflect as you transition in life. Focus on your new priorities as you transition without burning down. Stop feeling so rushed to what is to come and enjoy the present moment and realize your feelings more. The value of giving yourself a resting period to recover before moving on to other things. Episode Timeline: [2:18] How to slow down and reflect instead of jumping on the next big thing. [5:00] Understanding that your needs and goals are going to change as an athlete. [6:12] My rushed transitioning story and what I wish I had done differently at that time. [9:04] How to relax, rest, recover and enjoy the offseason. Quotes: ‘Priorities change; you need time to reflect.” [4:57] “We’re so uncomfortable with not knowing what’s coming that we want to speed up the process of transition.” [8:43] “By slowing down, I would have just enjoyed the present moment more; I would have realized my emotions more.” [8:51] Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

Have you been struggling to find your identity and purpose after your student-athlete life? One Week Left, Order a Copy of Life After Sport: https://www.indiegogo.com/projects/life-after-sport-by-emily-coffman#/ I am a former athlete and I love sharing how leaving sports behind became a huge struggle for me, so I understand what you’re going through. But did you know you’re a whole person beneath that former athlete exterior? Your identity is not defined by sport but by your mindset. In this episode of Girls Gone Healthy, I speak with Emily McGee Zaslawsky and Taylor Treacy, former athletes and the founders of Virago Project and the Virago Pod. Virago Project is a nonprofit organization with the mission to help female athletes balance sport with life. Listen in to learn how you can transition your mindset on how you view your body and your value as a person to find your purpose after sport. Key Takeaways: The importance of having and normalizing mental health conversations for student-athletes. How we often lack structure and balance required to survive in life after sport. How to channel small things that make you happy from athletics to be part of your real life. How to offer value to different spaces by finding your purpose. How to change your mindset and start singing your body praises instead of criticizing it. The importance of leaning into the unstructured to find your identity in life after athletics. Episode Timeline: [2:42] Emily McGee Zaslawsky and Taylor Treacy talk about their athletic and mental health issues background. [6:00] Emily McGee Zaslawsky shares the mental struggles she went through after being a collegiate athlete. [7:59] Taylor Treacy’s struggles with identity and purpose after college volleyball. [9:33] They describe how they rediscovered their identity and purpose after sport. [14:43] The topics they focus on in their organization. [17:42] Taylor Treacy describes how she learned to appreciate her body with how it looks in the moment. Quotes: “I never struggled with body image ever until I heard a teammate compare her body to others.”- Taylor Treacy [21:31] “Don’t be afraid to lean into this unknown, lean into the unstructured.”- Emily McGee Zaslawsky [22:24] “The rest of your life is still there and it really can be phenomenal.”- Emily McGee Zaslawsky [22:40] “Confidence is earned- you’re not going to feel confident immediately when you start this new life.”- Taylor Treacy [24:14] Join the community! www.viragoproject.org Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

Why are you exercising? Do you have an outcome of your working out in mind? I just realized that even though there are many ways you can make you exercising a success, having an outcome in mind will make you even happier. You also have to understand that you have to put in the work and do the right exercises for your goals for you to see that outcome. GET YOUR BOOK COPY TODAY: https://igg.me/at/lifeaftersport/ In this episode of Girls Gone Healthy, I talk about the MUST dos of sustainable exercising and the importance of an outcome-oriented mindset. Listen in to learn the importance of knowing the outcome you want from your working out routine. Key Takeaways: The importance of planning your exercises to make it possible. Consider fun workouts that make you feel good and are sustainable. How to make your workouts easy to do and accessible. Make your workouts time efficient by combining exercises not to waste your time. The importance of knowing what the outcome of your working out will be to be happy with it. Understanding that an exercising outcome can be both mental and physical. Episode Timeline: [3:28] The four MUST dos of sustainable exercising. [6:38] Why your workout and exercising must generate the outcome and results that you want. [9:17] How I shifted to an outcome-oriented mindset to start seeing results. Quotes: “If you keep doing a workout you hate, you’re going to find reasons not to do it.” [4:37] “If you’re not happy with your workout outcome, it’s because you didn’t know what the outcome should be, going to it.” [9:50] Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

Have you wanted to try meal prepping but keep putting it off because you think it's difficult and time-consuming? Well, guess what, you’re only thinking like that since you haven’t started yet! For you to live a healthy and successful lifestyle, you have to prioritize simple and streamlined healthy habits like meal prepping. GET YOUR BOOK COPY TODAY: https://igg.me/at/lifeaftersport/ In this episode of Girls Gone Healthy, I speak with Abbie Stasior, CEO and lead coach at Be About Being Better- a health and life coaching company. She helps very busy and high-achieving people make healthy easy. Listen in to learn the importance of having some practices that help you refocus your energy to less stressful things. Key Takeaways: The benefits of putting yourself first without viewing it as selfish, to show up for other people. How to find a practice that helps get you back to your place of alignment. The importance of meal prepping before going to the grocery store. Learn how to do sheet pan cooking and the benefits of it. How to stop with the all-for-nothing mentality and instead embrace consistency. The simple habits that you should take towards your health to make a difference in your life. Episode Timeline: [1:37] Abbie Stasior’s passion for helping people make living healthy easy. [2:40] She describes the tools she uses to refocus her energy to less stressful things. [9:00] How to meal plan before and after your grocery shopping. [18:53] The importance of streamlining your healthy habits to make other things in your life easier and successful. Quotes: “You have to get comfortable with putting yourself first and not seeing that as selfish.”- Abbie Stasior [2:48] “Before you even go to the grocery store, you need to meal plan.”- Abbie Stasior [11:10] “We make the healthy things when we’re so busy, bigger than they actually are.”- Abbie Stasior [19:07] Links mentioned: https://beaboutbeingbetter.mykajabi.com/ https://www.instagram.com/abbie.stasior/ Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

What if I told you that going wide with your fitness habits will not give you success? I know that might seem odd, but actually focusing on one thing will get you to the tipping point rather than being all over the place. Doubling down on that one activity be it running or lifting weight is more likely to give you results than adding other things to accompany either. GET YOUR BOOK COPY TODAY: https://igg.me/at/lifeaftersport/ In this episode of Girls Gone Healthy, I talk about the benefits of going deep with your health and fitness habits rather than going wide. Listen in to learn how to reach success levels with that one activity that you probably don’t think will get you there. Key Takeaways: Stop going so wide with your habits and instead focus on one thing that will give you success. How going deep with one thing allows you to get to the tipping point of your habits. Improve on the one activity you’re doing and get better at it instead of adding other things. Episode Timeline: [2:49] Why you’re not seeing results for going wide with your habits. [5:44] The importance of going deep with one thing rather than being all over with many things. [9:27] Why you should double down on the one thing you’re already doing if you feel stuck. Quotes: “Success comes from going deep, not by going wide.” [5:34] “Stop focusing on growing, focus on going deeper.” [5:39] Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

How strong is your intuition? Are you really connected with yourself on a deeper level? We are all born with intuition but then lose it to the outside world which tells us what we should be doing. But did you know you can reconnect with your intuition by quietly listening to what your body and mind need? In this episode of Girls Gone Healthy, I speak with Kelley Hoag, an alignment coach and the founder of Root to Rise Health. She empowers men and women to become the authentic intuitive leaders of their lives using spiritual alignment and practical habits. Listen in to learn how rebuilding your intuition will lead you to self-love and self-trust. Key Takeaways: How we take ourselves out of alignment and weaken our intuition by listening to the outside world. How to love yourself by first trusting yourself and allowing intuitive guidance. The power of focusing on what you need and not what you should be doing. How to experience and observe your emotions to strengthen your intuition and get in touch with your body on a deeper level. How to start reconnecting with your intuition with small practice like a deep breathe every morning before building it up to meditation. Episode Timeline: [1:43] Defining intuition and how we weaken it by second-guessing ourselves. [6:09] Kelley describes her journey with less self-trust and less self-love and how she shifted that story. [9:55] Tips on how to slow down and connect with your intuition. Quotes: “You really can’t have unconditional self-love without self-trust.”- Kelley [3:47] “As we get older with conditioning and society, our intuition gets quieted and weakened and we have to as adults, learn and unlearn how to reconnect to it.”- Kelley [2:05] “By experiencing the emotion, we’re able to observe it to what it really is, and that’s helping to strengthen our intuition.”- Kelley [12:18] https://www.instagram.com/roottorisehealth/ www.roottorisehealth.com Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

LIMITED TIME ONLY: https://igg.me/at/lifeaftersport/x/26388942#/ Some people just can't contribute, but that doesn't mean they can't help: Please share my pre-sale campaign on Facebook, Twitter, and LinkedIn with your friends, family and network. Please use #ElitetoEverydayAthlete and tag me (@_EmilyCoffman) so that we can help amplify your efforts. You can easily share my pre-sale campaign via Indiegogo at the top of the page. Please share my book with 5 friends, family members, or co-workers who you think would enjoy it via text or direct message on social media. Thank you so much for of all of your love and support! Thanks again, Emily Coffman GET YOUR COPY HERE: https://igg.me/at/lifeaftersport/x/26388942#/ Learn more about your ad choices. Visit megaphone.fm/adchoices

GET YOUR BOOK COPY TODAY: https://igg.me/at/lifeaftersport/ What would happen if you started going after the healthy lifestyle you want today, and not tomorrow? You see, taking small steps towards the lifestyle you envision for yourself will get you there if you just do it rather than telling yourself stories that no longer apply to you. In this episode of Girls Gone Healthy, I talk about how I took small step towards my healthy lifestyle and how you can too. Listen in to learn how listing down and acting on small things can get you to your desired lifestyle faster. Key Takeaways: How to start acting like the person you want to become by doing small changes. Stop allowing your past stories to hold you back from the lifestyle you want to live. How to start acting and living your new story by listing small things you want to do but you’re not currently doing. Episode Timeline: [1:58] How I started to become the person I wanted to become by choosing healthier meals over what I typically ate. [7:29] List down small ways you can act living your new story in the next few days. Quotes: “You don’t need to like all the vegetables to eat healthier; you don’t need to like every type of workout to go to the gym more.” [6:21] “If you had a bad experience with it 10 years ago, this might be just a story that you’re telling yourself that’s not true anymore.” [7:12] Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

How is your relationship with food? Are you an obsessive dieter or an intuitive eater? Or are you in the messy middle? We often have underlying issues where our control with food comes from, and it is not a matter of switching off your extreme eating habits. It is important to become informed by the science of food before adopting dieting or intuitive eating to understand your body and the impact of either. In this episode of Girls Gone Healthy, I speak with Devyn Derksen, a former biologist turned health coach and holistic nutritionist. She’s also the host of the Busy Girls Guide to Health podcast and helps people learn their unique diet and respect their bodies. Listen in to learn the importance of listening and embracing your body as it goes through changes during different stages of your life. Key Takeaways: Why it is hard to get out the mentality of dieting. How to adopt informed eating- eating whatever makes you feel good without extremes. How we struggle with our relationship with food when going through difficult times. Consider the effects of dieting or intuitive eating before you start indulging in any of it. How to work through your eating mentality and where it’s coming from. Learn how to embrace where your body is at and accept that your body will sometimes go through changes. Episode Timeline: [3:32] The messy middle- being between an obsessive dieter and an intuitive eater. [12:08] How Devyn let go of attaching her self-worth to being thin. [15:48] How to create a personal lifestyle that works for you. [9:13] Learn to surrender and listen to your body when going through changes. Quotes: “If you’ve been dieting your whole life and you’ve seen food as a thing to be controlled, it’s really hard to reject that.”- Devyn [4:18] “Before we start to indulge and before we start to go towards a more intuitive place, we need to think how that is going to make you feel.”- Devyn [14:51] “Even if you’re someone that’s comforted by control, there have to be times in life you give that up.”- Devyn [19:19] devynskitchen.com www.instagram.com/devyn.derksen Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

It’s my birthday! And I have a few lessons I wish I had learned earlier that I would like you to know. The older you get, the more you realize that health and fitness and life are a journey, not a destination. Chances are that there’s always going to be things about your body or yourself that make you uncomfortable. Or maybe you’re always going to find excuses on why you haven’t accomplished your goals. In this episode of Girls Gone Healthy, it’s all about confidence, prioritizing, mental health, and going after goals today. Listen in to learn how to show up confidently in your own way and accomplish the goals you set out to. Key Takeaways: Why confidence isn’t about how you look but the environment you’re in and the people you surround yourself with. How to prioritize your health and fitness and what’s important for you by smartly managing your time. Learn not to put your physical health over your mental health. Don’t wait for tomorrow to do what you can do today- show up and accomplish your goals. Episode Timeline: [1:01] How I gained confidence and still have struggle days depending on my environment. [5:54] Learn to make time because you’ll never have enough of it to do what you want. [8:12] How to stop focusing only on your physical exercising while neglecting rest and self-care. [10:08] How I showed up for myself and started this podcast without waiting for the perfect time. Quotes: “Working out can be healthy, but so can be all these other ways of self-care.” [9:16] “You just have to go for it now; it doesn’t matter what that looks like.” [13:51] “You just have to show up and do the thing in order to become that person.” [15:24] Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

Have you been trying to focus on achieving your fitness goals by staying consistent, but you keep falling off-track? That’s maybe because you’re relying on motivation and not discipline. You see, motivation lasts for as long as it does, while discipline stays for as long as you want it to. For you to commit to your goals and execute them, you have to discipline your day and mind. In this episode of Girls Gone Healthy, I speak with Lashawn Gee, an author, a mindset coach, and a former athlete. She teaches student-athletes and young women how to activate discipline using mindset strategies so they can navigate academics, athletics, and life after sport without overwhelm. Listen in to learn the benefit of changing your mindset on how you approach your goals with gratitude so that you can achieve them with ease. Key Takeaways: The importance of preparing yourself for a life outside of playing sport by activating discipline during that career period. How to find energy by surrendering and digging deeper into your faith to persevere when things get difficult. How to tap into discipline to create healthy habits, long-term routines, and reach your life goals. How to activate your discipline by deciding to commit to your goals, visualizing them, executing the plan, and showing gratitude. Change your mindset and verbiage to do energetic things because you’re willing and are able to do so. Episode Timeline: [2:11] How Lashawn’s personal life, athletic life, and career life experiences inspired her to write her book The Jump That Counts. [10:23] Learn to reflect on what got you from deeper situations to help you achieve your goals. [12:30] How to activate your discipline with Lashawn’s carpe diem strategy. [18:10] How to change your mindset on how you approach and work on your goals. Quotes: “You either draw from motivation, which only lasts for as long as you’re motivated; or discipline which is instilled in us that were can tap into every day.”- Lashawn [9:34] “If you’re grateful for the things that you have now, then as you continue to take action, you’ll even be more grateful for the journey that you’ve taken.”- Lashawn [16:38] “Always remember to pour into yourself, reflect on your day and week.”- Lashawn [22:37] “When you fill yourself up that way, you’re able to help and impact others.”- Lashawn [23:34] http://www.theellegee.com https://www.instagram.com/theellegee_/ Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

I know that in a fast-paced world where we almost crave for things to happen instantly, health and fitness can feel sluggish before seeing any real results, right? It feels like it’s taking forever sometimes, but remember good things take time. The best thing you can do for your fitness journey is to let go of quick fixes to fast results, and instead adopt a long-term time investment strategy. In this episode of Girls Gone Healthy, I talk about investing time in your health and fitness journey like you invest money. Listen in to learn how not to set yourself up for failure by setting unsustainable short-term goals. Key Takeaways: Stop putting yourself on a timeline and recognize that health and fitness is a journey. Think of health and fitness as a long-term investment. How short-term solutions will lead to burnout and unsustainable results. Learn to enjoy the journey without rushing to set another goal to fulfill your or other people’s unrealistic expectations. Episode Timeline: [1:42] Understanding the slow journey that is health and fitness. [4:08] How to view investing in your health the same way you view investing with your money- a slow process. [10:49] How to evaluate what’s next after achieving your goals to stop setting yourself up for failure. Quotes: “It takes a while for you to actually see any real change.” [2:20] “Investing in your health is just like investing in anything else.” [4:09] “Let yourself enjoy the process, enjoy the journey without some expectations that someone else has on you or that you feel you need to put on yourself.” [13:37] Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

Diana shares her story of turning to fitness in the hard times and how it’s helped her step out of her comfort zone with her OCD. She has seen the difference fitness has made in her life and the lives of the high school students she teaches. She is the author of the book YES, YOU CAN where she shares her battles with OCD and how she was ultimately able to shift her perspective to view her disorder as a superpower and a blessing rather than a curse. Her signature phrase: YES, YOU CAN, shouted with enthusiasm in her fitness classes has grown to be a motivational saying that is meant to help others in achieving greatness and unlocking their utmost potential, no matter what barriers their anxiety and OCD may inflict on them. Diana Katsikaris is a Boston based coach, trainer, author and educator. She is an educator and author whose mission and goal is to teach others the power of the brain and body connection, how exercise can help anxiety, and aims to end the stigmas around mental health/mental illness. Listen in to hear Diana’s story and how you can use her techniques for your own fitness journey. Key Takeaways: Using your physical health to improve your mental health How to make daily milestones to check in with yourself How fitness can make you step outside of your comfort zone Where do you direct your energy “Fitness became my “me time” and pulled me out of the path I was going down. It ended up being more for my mental health.” - Diana Katsikaris Connect with Diana: https://dianakatsikaris.godaddysites.com/contact-us https://www.instagram.com/coachdianak/ Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

Did you know that time management is nothing if you don’t prioritize yourself? This is because you’re going to waste your time doing everything else but that. I believe that the power to accomplishing your goals and being happy lies in your hands. You have to change how you approach things in your life and your health and fitness journey. In this episode of Girls Gone Healthy, I talk about prioritizing yourself and your goals to start seeing results. Listen in to learn how to take control of your life by reorganizing things in your life to put yourself first. Key Takeaways: How to prioritize yourself and your goals to start seeing action happen. Take off your to-do list things that do not contribute to your happiness and your moving forward goals. Reorganize how you approach things to find time to put yourself first. Episode Timeline: [2:10] Why I would tell women in my fitness community to put themselves first. [5:49] How external circumstances make you feel controlled and eventually start losing your power. [7:09] Learn to make time to prioritize yourself and things that make you happy. Quotes: “When you start prioritizing yourself and your goals, that’s when you’re going to see the action happen.” [4:45] “Putting yourself first can help you show up better for everyone else.” [9:26] Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

Are you aware of what you’re really eating? How about experimenting with macro tracking instead of dieting? Remember how we always talking about making changes and seeing how it works for us? You can try macro tracking and see how it works for your weight loss or fitness journey. In this episode of Girls Gone Healthy, I speak with Eve Guzman, an internationally acclaimed nutritionist, fitness business coach, public speaker, and PEOPLE Magazine 'Half Their Size' ambassador. She inspires women globally on how to create sustainable healthy lifestyle changes to become their best selves with macro flexible nutrition. Listen in to understand macro tracking and its benefits in your weight loss and fitness lifestyle. Key Takeaways: The importance of tracking your daily macro intake using the 80/20 rule. How to make the macro tracking method a lifestyle and not just working hardcore to hit goals. The importance of tracking your bites, licks, and tastes to succeed in macro tracking. The benefits of getting two or more major meals to prevent snacking while still staying within your macros. How to balance adjusting your macros and changing calories. Why the art of macro tracking is the hardest part of the program. Episode Timeline: [1:41] Eve describes how her journey to losing half her size began and what inspired her. [4:04] How she found the macro diet and decided to try. [6:41] How she approaches macros intake by switching it to be less restrictive. [10:31] She explains why she started her macro certification program. [14:51] Understanding snacking and macro adjustments. [18:00] Eve explains how to approach macro tracking to get through the first week. Quotes: “When people are having a little bit of something every day then they were less likely to binge.”- Eve [8:22] “I don’t feel like dieting anymore, but I track macros whether it’s in MyFitnessPal or intuitively, and chocolate every day is non-negotiable.”- Eve [9:09] “The biggest thing that we see with the people that are snacking is that they may be lacking protein.”- Eve [15:08] Links: https://www.gtransformationacademy.com/ Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

Are you really moderately drinking alcohol? If your answer is yes, are you tracking it, seriously applying the 80/20 rule? There are high chances that you’re NOT balancing your alcohol as much as you think you are. It is important to know that alcohol is not evil, and you can absolutely take it and still be healthy. In this episode of Girls Gone Healthy, it’s all about alcohol and how you can lead a healthy lifestyle while drinking it. Listen in to learn how drinking in moderation can give you fun and freedom, contrary to many beliefs. Key Takeaways: The importance of intentionally making an effort to track your 80/20 rule with alcohol. How to set boundaries to limit your drinking habits in all situations and settings. How drinking in moderation gives you more fun and freedom. Understanding that drinking alcohol doesn’t bring you any closer to any of your goals. Get curious about things that can give you happy feelings as alcohol that is not alcohol. Episode Timeline: [2:29] Why you should track your 80/20 rule with alcohol to level up. [7:53] How to make an effort and balance your alcohol intake by setting boundaries. [13:59] When to know when to stop taking alcohol altogether. Quotes: “Setting a boundary is being more intentional with your actions and decisions even before they come up.” [8:20] “What I’ve noticed is that every time that I start to pick up the drinking again is it doesn’t do anything for you.” [17:00] “Be curious about what it could feel like without depending on drinking, what could it feel like if you did remove it from your life.” [20:11] Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

Have you been seriously thinking of moderating your alcohol intake or quitting altogether? Being sober curious is actually a good thing because it shows that you’re thinking of both your physical and mental health. Because let’s be honest, most of us hide a lot of things by drinking so we can avoid facing them. In this episode of Girls Gone Healthy, I have my friend Hayley who has just celebrated her first year of being sober. She’s a cycling instructor and shares online her fitness and spirituality journey to help others. Today she shares her personal journey with alcohol and how it contributed to her unhealthy habits. Listen in to learn how your physical health and mental perspective will change when you quit drinking, changing your life in the long run. Key Takeaways: How to find a sober community that resonates with your reason for quitting alcohol. How quitting drinking changes your inner perspective and how you view yourself. Surround yourself with the right friendships for support when you decide to go sober. Make your reason for being sober a personal one without pressure while taking baby steps. The value of joining the sober community online to support you on your journey. Episode Timeline: [2:08] Hayley narrates the events that led to her quitting alcohol. [6:34] How being sober has improved Hayley’s life, especially her fitness goals. [10:06] Why you shouldn’t worry about relationships when you quit drinking because the right ones will stay. [15:03] Why you should consider if moderate drinking is where to start. [18:31] Hayley advises that you think of your ‘why’ if you’re sober curious. Quotes: “If you have the right people around you, they’ll support your decision.”- Haley [11:48] “A lot of it is a mental barrier, and a lot of it is in your mind because it’s really not as bad as it seems.”- Hayley [13:46] “Over time your why might change, but trust your process.”- Hayley [19:40] Connect with Hayley: Instagram: https://www.instagram.com/imhayleynoelle/ YouTube: https://www.youtube.com/hayleynoelle Website: https://www.thephilosophyoffitness.com Join the community! Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

Have you ever felt shame and guilt for wanting to be healthier? This is not something that people talk about often, but it is within us. Many factors can contribute to your feeling that, especially in today’s very opinionated world. I myself have recently been feeling guilty and ashamed of my fitness journey because of influence, even though to be honest, I had no reason to. In this episode of Girls Gone Healthy, I talk about the shame and guilt that we sometimes experience for being health conscious. Listen in to learn the importance of having and following your intentions not to be swept under the wave of shame and guilt. Key Takeaways: Why you shouldn’t allow other people to have a say in your health and fitness choices because that’s your business, not theirs. How comparing yourself, especially on social media can lead to guilt and shame about your journey. How some people who’ve found food freedom shame those doing things differently from intuitive eating. The importance of following plans that work for your body rather than what you’re told- eating with intention. Keep in mind that it’s normal to feel guilty and it’s your opinion that matters most. Episode Timeline: [3:22] Understanding where the guilt of being healthier comes from. [5:30] Comparing your health and fitness journey with a promotion at work. [8:45] Why I started feeling guilty with my fitness story after joining TikTok. [14:01] Why you shouldn’t allow yourself to be shamed for choosing to diet over intuitive eating. Quotes: “I just want to be a little bit more intentional with my choices for my body so I can show up better in other areas of my life.” [8:21] “If dieting didn’t exist, intuitive eating would just be called eating.” [16:12] “You have yourself, you have your intentions, and what you want to do is up to you.” [18:19] Links: Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

What excuses are holding you from achieving your desired goals? Is it inauthentic with your journey? It is so easy to get caught in what others are saying about fitness. But did you know you are more likely to achieve your goals by being authentic and doing whatever feels good to you? In this episode of Girls Gone Healthy, I speak with Aura Martinez, a self-discovery and empowerment coach who helps others discover themselves powerfully so they can live life to the max. She has a background in nutrition and wellness and is the author of the book ‘Creating a Lifetime of Wellness’. Aura herself struggled with a bad relationship with food and weight issues and had to work on her inner self to truly be healthy and achieve her goals. Listen in to learn the power of working on your inner self to heal both your internal and external self. Key Takeaways: How curiosity and understanding of your triggers and weakness can change many areas of your life. Change the relationship you have with food and your body to change your relationship with yourself. The importance of working on your inner journey to reach your desired goals. Understanding that your first home is your body and you should prioritize taking care of it. How to release the excess baggage by removing all things that are weighing you down. The importance of having the help and support of a professional with your journey. Why you should start your self-discovery journey by understanding what your needs are in every area of your life. The power of a burning desire in eliminating all the excuses in your journey. Find a way around your excuses to achieve your goals. Episode Timeline: [1:34] Aura explains how she transitioned from a wellness and life coach to a self-discovery and empowerment coach. [4:01] The emotional and mental factors that contribute to an unhealthy relationship with food. [5:01] All the things that Aura learned about herself after her self-discovery journey. [7:03] How Aura takes people through their inner journey. [10:57] Aura explains what she means by ‘releasing the excess baggage’. [13:16] Understanding the process of self-discovery. [17:38] Why you should start with a burning desire to achieve your goals. [24:27] She advises that you enjoy your weight loss journey for greater benefits. Quotes: “The relationship that you have with your food and body is a reflection of the relationship that you’re having with yourself.”- Aura [3:36] “It requires persistence to keep doing what you’re doing even when you plateau.”- Aura [5:20] “The inner journey is important in order for us to get to whatever goal we want.”- Aura [7:59] “You’re the start to everything in your life- everything starts and ends with you.”- Aura [17:04] Links: www.auraemartinez.com https://www.instagram.com/auraelenamartinez/ Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

A health and fitness journey is about transitioning to what feels right to you today like we talk about all the time in this show. Whatever looks amazing today may change for you tomorrow or in a few months. I have made quite a few transitions myself since my athletic days, and to be honest, I’m still evolving. So, how have you transitioned? In this episode of Girls Gone Healthy, I talk about my health and fitness journey from a Division 1 Athlete to now, and the transitions I’ve made. Listen in to learn about my latest transition, which is a contrast to group fitness and does have a goal Key Takeaways: How the extremes of athletics can lead to a skewed perception of how health and fitness looks like. Why you need to spike your passion for working out, especially if you used to be an athlete. Understanding why you don’t need to have a goal when going through transitions in your fitness journey. The difference between group fitness and training alone at the gym. Learning to fall in love with a different workout activity; and taking small steps towards a certain goal. Episode Timeline: [3:03] What it was like to be a coxswain for a division 1 rowing team for 7 years. [4:44] The lifestyle I chose after retiring from athletics after college, plus how I went back to working out. [10:14] Events that led me to join group fitness and how that has been going so far. [15:20] Why I decided to sign up for a ‘standard gym’ for strength training. [20:57] The mental challenge that being in the gym alone has turned out to be, compared to group fitness. Quotes: “You need something to spark that fire to spark that passion alike.” [13:51] “As you’re going through transitions, you don’t need to jump into something that doesn’t feel right or feel like you need to have a goal or not.” [19:05] “Before I could shut out my thoughts, and now I’m living with them, and pushing myself through them.” [24:13] Don’t forget to subscribe so you never miss an episode and please leave a 5-star review if you enjoyed the show! Work with me: http://emilycoffman.org/beyondthehype/ Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC Learn more about your ad choices. Visit megaphone.fm/adchoices

So, you managed a 10-minute walk earlier today? Excellent! Remember that success only comes when you decide to meet yourself where you are and by staying consistent. You have to learn how to show up for yourself by transforming your choices into habits. How about instead of setting goals when motivated, you create intentional systems that will help you keep going when you don’t feel like it? In this episode of Girls Gone Healthy, I speak with Kathleen Trotter, a fitness expert, author of Finding Your Fit and Your Future Fittest Self, life coach, and an overall health enthusiast. She explains the importance of making healthier life choices from a place of grace and compassion instead of shame and hate. Listen in to learn the value of starting where you are and with what you can accomplish to make your fitness journey more realistic. Key Takeaways: Stop shaming yourself and find whatever activity you enjoy to start there. Understanding that your fitness will change in every season of your life, and it’s about meeting yourself where you are and staying consistent. Learning to create a habit of moving before you can tweak it without making unrealistic expectations. How to teach your brain how to show up for yourself by setting doable goals. How to create habits by intentionally forming systems that nudge you towards those habits. Learn to hold yourself accountable with compassion and grace. Episode Timeline: [3:17] Kathleen explains how her mom inspired her to start her health and fitness journey and write her first book Finding your Fit. [11:09] How to choose a fitness activity that works for your body and mental wellbeing. [20:19] The process of making your choices into habits by setting systems for the less motivated future you. [28:59] The importance of empowering yourself and not shaming yourself when you don’t accomplish your goals. Quotes: “We anticipate that things are going to be so much harder than they’re going to be and we make them bigger than they are.”- Kathleen [5:49] “You got to make a win small enough that you can actually do it.”- Kathleen [9:24] “You got to standardize the habit before you can optimize it.”- Kathleen [10:24] “You have to create systems that save your future less motivated, tired, angry self for when you don’t want to do your goals.”- Kathleen [21:13] “You have to architect the life you want and you have to decide how you’re going to live it.”- Kathleen [26:09] “Just because you’re not paying attention to your health doesn’t mean your health is not happening.”- Kathleen [26:56] Links Mentioned: https://www.kathleentrotter.com/ https://www.instagram.com/fitbykathleent/ Work with me: http://emilycoffman.org/beyondthehype/ Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC 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

How has your relationship changed your health and fitness habits? Relationships are different but we all change in one way or the other. Some people motivate each other by setting working out and eating schedules that allow them to enjoy each other’s company and still live healthily. Are you one of those people? If not, you should be thinking about how to improve your health and fitness habits for the better, even when in a relationship. In this episode of Girls Gone Healthy, I have my boyfriend Matt over to speak on how our relationship has affected both of our health and fitness journeys. Matt is a former hockey player turned golfer and snowboarder. Listen in to learn the importance of being each other’s motivators in a relationship. Key Takeaways: How a relationship can either make or break your working out and eating habits. The different stages of a relationship and how they each affect our eating habits. The importance of having one of you be the motivator when the other is demotivated. Learning how to balance your health and fitness habits when in a relationship. How to find motivation in yourself and not allow being in a relationship to slow you down. Episode Timeline: [2:35] Matt explains how our relationship motivated him to work out and also changed his eating habits. [8:24] Matt explains his reaction and experience attending my fitness classes from rowing to spinning classes. [16:32] Why you don’t always have to sweat for it to count as a workout. [18:29] How I learned to break the unhealthy cycle that occurred when I was with Matt. [23:50] How I and Matt learned to find our individual motivation to stay on the fitness path. Quotes: “When you’re in a relationship or you’re dating, it might be harder to fit in more time to exercise by yourself.”- Emily [16:01] “Find your motivation whether that’s your partner, or if it’s just something you want to get into.”- Matt [26:11] Links Mentioned in The Show: Don’t forget to subscribe so you never miss an episode and please leave a 5-star review if you enjoyed the show! Work with me: http://emilycoffman.org/beyondthehype/ Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC Learn more about your ad choices. Visit megaphone.fm/adchoices

What if I told you today that you can eat whatever you want and still get to lose weight? But that’s impossible you say…I understand that after years and years of jumping from one diet to the next, it can be hard to believe that you can eat carbs and lose weight. But you see, it’s all about healing your relationship with food and shifting your mindset. Are you ready? In this episode of Girls Gone Healthy, I speak with Rachel Freiman, an international coach, and a bestselling author. She teaches women how to lose weight while they’re still eating donuts. Rachel believes that it is the small baby steps that make the difference when committed to and without expecting perfection. Listen in to learn how to shift your mindset today and start showing up for yourself to make the change you need. Key Takeaways: Understanding why nutrition should be taught as a skill that can be built on. Why your failure in healthy habits isn’t your fault but what you have been conditioned to. How to heal your relationship with food and trickle it down to your kids. Make the mind shift and the baby steps with your health and fitness instead of going all in at once. How to shift your mind with your health and fitness without expecting perfection. Stop thinking that taking care of yourself is selfish and start showing up for yourself. Episode Timeline: [2:03] Rachel narrates how Mind Strong became the name of her business. [6:32] How Rachel transitioned from the teaching world to the fitness world. [9:25] She talks about her book ‘Becoming Mind Strong’ which is 70% mindset and 30% fitness. [15:05] Understanding macro tracking and how it gives you the freedom to eat whatever you want while staying healthy. [19:52] Rachael explains how you can commit to continuing with your healthy habits even when you mess up. [24:43] Learn to put in the work, show up for yourself, and start inspiring others. Quotes: “Anytime you tell yourself you cannot do something; you are setting yourself up for failure.”- Rachel [11:09] “The idea with macro tracking is one we want to make healthier choices the majority of the time, while still allowing for those fun foods.”- Rachel [18:59] “When you’re taking care of yourself first, that is literally the least selfish thing you can do.”- Rachel [26:20] Links Mentioned in Show: Connect with Rachel Freiman: https://www.mindstrongfitnesscoaching.com/ Work with me: http://emilycoffman.org/beyondthehype/ Instagram: https://bit.ly/3f5fGxs Facebook Group: https://bit.ly/2PZ2zTC Learn more about your ad choices. Visit megaphone.fm/adchoices

Don't put off until tomorrow what you can do today! I know you don’t like those small tasks that barely add any excitement to your life, neither do I. But it doesn’t make it better to keep pushing them off for tomorrow because more often tomorrow never comes. Always keep in mind that it is the accomplished small goals that add up to the bigger ones. In this episode of Girls Gone Healthy, I talk about how you can make yourself happier today without waiting for tomorrow. Listen in to learn the impact of accomplishing small goals on your mental wellbeing. Key Takeaways: How pushing things down the to-do list that never get done only sucks your energy. Think of the small things you always get stuck with that you can do today and accomplish. Reduce your stress and anxiety by not waiting for tomorrow to work on small goals. It is important to understand that it is the accomplished small goals that add up to the bigger goals. Episode Timeline: [3:14] Ask yourself what you can do today that you normally don’t, so you don’t have to do it tomorrow. [6:14] How working on your goals today will excite you and reduce your stress levels. Quotes: “Do one thing today that tomorrow’s you will thank you for.” [1:43] “Fitting just one more thing today will help with the overwhelm of tomorrow.” [8:05] “You’re taking that stress off of tomorrow, you’re taking that anxiety off of tomorrow, and you’re showing up for yourself at the moment.” [10:10] Don’t forget to subscribe so you never miss an episode and please leave a 5-star review if you enjoyed the show! Follow along on IG: https://bit.ly/3f5fGxs Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you ever taken a moment to think of the similarities between dating and dieting? Maybe you should look at your own dating or dieting patterns because there’s a possibility that your dating history is as bad as your dieting history and vice versa. We often continue making excuses with bad diets and relationships, not necessarily for ourselves, but for the outside world. But for you to heal your bad nutritional habits, you need to stop looking at others, and instead pay attention to your body from the inside out. Find your food freedom and be liberated! In this episode of Girls Gone Healthy, I speak with Toni, a registered dietitian, the owner of Diet Tips with Toni, and recently gave a TED talk called Once Upon A Diet. She helps heal people’s relationships with food, gain self-confidence, and find balance in their eating habits. Toni struggled for many years with bad eating habits and body image until she found value in good nutrition and gained confidence. Listen in to learn the close similarities between dating and dieting and how healing one can lead to healing the other. Key Takeaways: The difference that simple healthy eating and exercising can make for your confidence. Learning how to balance taking care of yourself and being happy with where your body gets when you start living healthily. Stop trying to please society by striving to look a certain way. The similarities between relationships and dieting and why both should be about elevating your happiness. How to change or stop pushing for different results by repeating the same thing over and over again. Understanding that healthy looks different on everyone and not to compare your journey with others. The importance of surrounding yourself with healthy people with the same goals as you or walking the same path as you. Episode Timeline: [2:14] Toni narrates her bad relationship with food and a negative body image growing up. [12:50] She explains the similarities between dating and dieting for their restrictive and compromising nature. [18:57] Why a nutritional plan should be about elevating what you love, with the same applying to relationships. [20:49] How ending a toxic relationship helped Toni move forward even with her food habits. [26:26] Tips on how to stop the dieting cycle whether with an eating disorder or with a disordered eating pattern. [32:32] She advises on the importance of surrounding yourself with healthy people to succeed in your journey. Quotes: “You shouldn’t feel in a relationship or on a diet that you can’t do the things you used to love and enjoy.”- Toni [17:32] “At the core, everybody wants love and attention and to be accepted.”- Toni [25:55] “Your health is not just your physical health, it’s a combination of your physical and mental health.”- Toni [32:07] “Anybody who is actively trying to work on themselves to make themselves better is going to be really successful in this world.”- Toni [32:37] Connect with Toni: https://tipswithtoni.com https://youtu.be/pJreg5-oOuw Don’t forget to subscribe so you never miss an episode and please leave a 5-star review if you enjoyed the show! WORK WITH ME: http://emilycoffman.org/beyondthehype/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Don’t we all wish we could resist unhealthy urges that seem to come out of nowhere? The ones that end up becoming bad decisions stopping us from reaching our goals sooner? What if I told you there’s a way you can talk yourself out of those unhealthy urges? Surf the urge is a technique that will help you ride out the urge like a wave. YES, a wave! In this episode of Girls Gone Healthy, I talk about the surf the urge technique and how it will help you get rid of your need to satisfy unhealthy urges. Listen in to learn the importance of consistency in riding out your wave of urges. Key Takeaways: Bring awareness to the urges you’re having and sit on it for a bit. How to get stronger by repeatedly building resistance against your bad habits and urges. Try the ‘put something into a jar’ technique to signify the completion of your urge without acting on it. Episode Timeline: [1:50] How to think of your urges as waves that you allow to build up and then calm down. [4:07] The breathing technique that will help you ride out your wave of urges without acting on them. [6:42] How I adopted the breathing technique to get rid of a bad habit I had developed. Quotes: “Research shows that urges don’t typically last for more than 20-30 minutes, especially if they’re not acted on.” [2:44] “The thing with these urges and trying to break a bad habit, it’s whatever you repeat gets stronger.” [6:18] “It’s not easy every time, but it gets easier every time.” [9:14] Don’t forget to subscribe so you never miss an episode and please leave a 5-star review if you enjoyed the show! WORK WITH ME: http://emilycoffman.org/beyondthehype/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Are you truly enjoying sexual and life pleasures just the way you are without judgment? I know the journey to loving and accepting your body isn’t easy, but unless you acknowledge your underlying body issues, you won’t enjoy yourself either. You have to create a connection with your body no matter what size or shape you are in to find pleasure with it. In this episode of Girls Gone Healthy, I speak with Ekaterina Timofeeva, a food freedom and pleasure coach who helps women heal food and body obsession and express their sexuality. She struggled with a dieting obsession for many years before finding the right resources and support to form healthy eating habits. Listen in to learn the importance of creating trust with your body to find intimate sexual pleasure. Key Takeaways: The importance of finding support and accountability to help you get through your unhealthy eating habits. How educating yourself with the right resources and tools can help you get to your health goals faster. How to experience sexual and life pleasure by getting in tune with your body after transforming one area of your life. Learning to let go of the negative self-image you have for yourself to create trust with your body. How to accept your reality and then work towards bettering yourself. Physical and mental practices to help you become aware of your body and develop a connection with it. Episode Timeline: [1:48] Ekaterina narrates her journey with unhealthy eating habits and the negative effects she experienced with bikini competitions. [5:03] How she got through her bad eating habits with the help of a therapist and taking responsibility. [7:57] How she became a pleasure coach, teaching women to enjoy both sexual and life pleasures. [12:53] Why you should learn to accept and love your body before making improvements. [19:08] Simple steps that will help you change and stick to healthy eating habits. Quotes: “Once you fix one area of your life, the other ones improve.”- Ekaterina [8:07] “Without acceptance you cannot move forward in anything in life- you have to accept the situation you’re in and then work on bettering.”-Ekaterina [14:21] “Simple things are actually the ones that work if you keep on doing them consistently.”- Ekaterina [22:17] Connect with Ekaterina https://www.instagram.com/ekaterina.timofeeva_/ https://www.facebook.com/ekaterina.timofeeva.104 Don’t forget to subscribe so you never miss an episode and please leave a 5-star review if you enjoyed the show! WORK WITH ME: http://emilycoffman.org/beyondthehype/ Learn more about your ad choices. Visit megaphone.fm/adchoices

I know the goal of all of our fitness efforts is to see results, right? And because of this, we often get emotionally tied to the outcome goals rather than falling in love with the process. The scale, for example, is a tool to use in your fitness journey, but those numbers failing to produce what you want can lead you to sabotage your fitness plan altogether. In this episode of Girls Gone Healthy, I talk about how to replace outcome goals with progress goals to lose or gain weight healthily. Listen in to learn how the scale can be used as a tool and not a determiner of your fitness progress. Key Takeaways: Start looking at progress goals- what you can do to lose weight in a healthier and approachable way. How the scale provokes emotions that can lead to the sabotage of your whole weight loss plan. The benefits of progress goals over outcome-oriented goals. Understanding that the scale staying steady at the beginning of your fitness journey, means progress and not a setback. Episode Timeline: [1:50] How to track the activities that will give you the results you want. [6:13] Why the weighing scale doesn’t add anything to your health. [7:47] Learn to focus on your progress goals and not worry about the scale being steady during the initial stages. Quotes: “Start setting progress goals, starting looking at what actions you’re going to do lead you there.” [3:02] “In the beginning, it’s going to be progress and a win to see the scale stay steady.” [8:02] “The main thing is focusing on the efforts that get you to the result.” [10:01] Answering your most common question "How do I measure success if the scale always fluctuates?" Learn what you should be tracking to see results, how to use the scale as a reliable tool, and a word of encouragement that you're actually closer than you may think. Don’t forget to subscribe so you never miss an episode and please leave a 5 star review if you enjoyed the show! WORK WITH ME: http://emilycoffman.org/beyondthehype/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Beyond The Hype Bootcamp http://emilycoffman.org/beyondthehype/ Limited Time $50 OFF: LAUNCHPARTY I’m sure you’re still looking for ways to implement your yearly fitness goals, right? And for you to accomplish these goals, you need motivation and energy. So, how are your habits boosting or sucking off your energy? Because your energy dictates your motivation, which is, maintained by taking action! This is an episode of Girls Gone Healthy you don’t want to miss. I talk about maintaining motivation by changing your habits and how the Beyond the Hype Program will help you do just that. Listen in to learn how six weeks can change your fitness journey, plus a Limited Offer you don’t want to miss! Key Takeaways: How motivation can be increased by taking action towards exercising and eating healthy. The energy, action, and motivation cycle that will keep you fit. How the food that we eat, the rest that we get, and the activities we do can create or suck our energy. How your habits can boost your energy or hold you back. Learn to protect your peace, inventory your influences, limit your time, and be aware of your social media addiction. Episode Timeline: [1:53] How I became unmotivated after losing my passion and drive for athletics. [3:46] How taking action motivates you, which later powers you to energy. [7:55] Understanding the good and the bad habits that either boost or kill your energy. [9:15] The PITA process- learn to limit your time on social media. [15:02] Learn how Beyond the Hype Program will help you maintain your fitness motivation. Quotes: “What actually inspires you to become motivated is when you’re doing something.” [4:16] “Energy is what leads to action, which is what leads to motivation.” [9:07] Learn more about your ad choices. Visit megaphone.fm/adchoices

Join for Motivation MADE EASY Masterclass: https://bit.ly/2PZ2zTC Have you really ever reflected on all the gains that fitness has added to your life? Those little things like showing up for your routine every morning or when you push yourself for ten more seconds past your breaking point. I gained confidence after pushing myself to show up in uncomfortable group fitness classes. It could be anything, but as long as you’re growing, it’s a gain! In this episode of Girls Gone Healthy, I talk about the fitness gains that I started reflecting on in January 2020 when I attended a fitness networking event. Listen in to learn the importance of surrounding yourself with a community of high achievers because you become one. Key Takeaways: How surrounding yourself with motivated people looking to level up their life can inspire you to be better. How showing up for yourself in little things helps build your confidence. Adopting the model of improving even in the tiniest ways to build the rest of your life. How finding the right fitness routine gives you an environment to thrive in. Episode Timeline: [3:22] Why you become the people you surround yourself with. [7:04] The importance of pushing yourself to do hard things to keep getting better. [9:18] The fitness gains that would otherwise be absent if not for a befitting workout program. Quotes: “You’re definitely a byproduct of everyone that you spend your time with.” [5:49] “When you think of what fitness is bringing into your life, it’s bringing a lot more than you even reflect on.” [9:20] Don’t forget to subscribe so you never miss an episode! Learn more about your ad choices. Visit megaphone.fm/adchoices

Do you have supportive friends and family that help you in your health journey? How clear and specific are you with your wellness intentions? Even though support is very important for your wellness journey, you have to understand that sometimes it is important not to make it a big deal. This is because some people’s reaction, which is about them can bring you negative energy. In this episode of Girls Gone Healthy, I speak with Jenn Trepeck, an optimal health coach, podcaster, and business consultant. She’s the founder of Better Life Now and hosts the Salad with a Side of Fries Podcast. She shares her story having experienced all sides of the spectrum which are skinny, dieting, and leading a healthy lifestyle. Listen in to learn the importance of forming relationships with people who support you positively in your weight loss journey. Key Takeaways: How consistency in balancing your blood sugar levels allows your body to release the fat stores it’s been holding on to. Stop losing muscle and instead eat in a sustainable way that allows you to lose fat. The importance of having relationships with people who help you celebrate your health and fitness milestones without judgment. Learning to make your health decisions not a big deal unless that’s your intention. How not to thrust your own stuff to others as their wellness ally. How to be specific with your family to make it easy for them to show up and help you with what you need. Episode Timeline: [3:21] Jenn Trepeck explains how she went from skinny to a dieter to finding the perfect nutritional program that she’s been dedicated to for years. [6:57] She explains the four pillars of the fat loss nutritional program that worked for her. [11:29] How to be discerning of the relationships you keep and share your weight loss path with. [20:00] How to be a positively supportive friend to those in their weight loss journey. Quotes: “Be supportive of the effort, the energy, the commitment, and indifferent to the details.”- Jenn Trepeck [21:40] “Be specific and it’s easy for them to show up and help you get what you need.”- Jenn Trepeck [25:35] “The more we focus on what we can do, the better we’re all going to be; mentally, physically, and emotionally.”- Jenn Trepeck [26:02] Connect with Jenn: www.betterlifenowllc.com www.saladwithasideoffriespodcast.com Join to access the free webinar: https://bit.ly/2PZ2zTC Don’t forget to subscribe so you never miss an episode! Learn more about your ad choices. Visit megaphone.fm/adchoices

Join to access the free webinar: https://bit.ly/2PZ2zTC Making new health and fitness changes is hard just like that fad diet you keep failing at! But it all gets easier as time goes by and those changes turn into habits. The truth is that nothing is sustainable forever and a lifestyle you adopt today might change tomorrow, and it’s perfectly all right to keep experimenting. In this episode of Girls Gone Healthy, I talk about the misleading messaging in the fitness community that a lifestyle you can’t do for the rest of your life is unsustainable. Listen in to learn the importance of choosing a health and fitness lifestyle that you enjoy and not necessarily what is sustainable. Key Takeaways: Understanding why starting a new lifestyle doesn’t seem sustainable in its initial stages. Normalize trying different health and fitness things at different stages of your life. Stop trying to figure it out and just make it a trial and error until you find what works for you. Look for what you enjoy now because nothing is sustainable forever. Episode Timeline: [4:42] Why it is normal to experience hardship as a beginner, and it’s shouldn’t be an excuse for you to go back to ‘easier’ ways. [7:11] How things are hard at the beginning but turn easier as they become your habits. Quotes: “There’s so much trial and error in this, just like there’s trial and error in life.” [6:05] “Anything is hard when it’s new and different, but then it grows to be part of your lifestyle.” [7:57] Learn more about your ad choices. Visit megaphone.fm/adchoices

Come join our Girls Gone Healthy community: https://bit.ly/2PZ2zTC Ever wonder why some days you wake up feeling super energized and others you just feel drained for no reason at all? Did you know that hormonal health goes beyond your reproductive health? It impacts your overall body wellness making it crucial to have a hormonal balanced body. The way you move, nourish, and honor your body highly determines how healthy your hormones are throughout your menstrual cycle. In this episode of Girls Gone Healthy, I speak with Brandy Oswald, a certified fertility awareness instructor, women’s healing arts coach, yoga instructor, and the Founder of Sauvage Wellness. She helps women connect to their natural cycles and heal their hormonal struggles. She shares her personal struggles with hormonal imbalance that she healed naturally, and that set her on the path she’s on now. Listen in to learn the importance of tracking your cycle to better understand your body and what it needs to stay healthy. Key Takeaways: Understanding why hormonal health refers to whole-body health and wellness, not just reproductive health. The importance of moving your body in a mindful way to avoid inflicting hormonal imbalance. Learning to nourish your body before and after exercising, and honoring your body to avoid hormonal imbalance. How cycle syncing helps you understand your body better and choose activities that your body needs and can perform at a time. The benefits of cycle tracking in giving you information about the health of your hormones and body altogether. Episode Timeline: [0:55] Hormonal health explained. [2:16] Brandy Oswald narrates her journey with hormonal imbalance which she uses to serve others experiencing the same. [7:56] Signs to look out for hormonal imbalance caused by excessive exercising. [13:20] Brandy Oswald explains cycle syncing which is working out in the rhythm of your menstrual cycle. Quotes: “It’s really important to listen to our bodies so, get rid of that no pain no gain mindset.”- Brandy Oswald [11:14] “Sometimes is just about being more present with what our bodies need.”- Brandy Oswald [18:44] “Keeping track of what you’re experiencing gives you access to so much information about the health of your hormones and your body.”- Brandy Oswald [20:00] To help you get started using these powerful cycle tracking tools, here’s a copy of Brandy’s free Cycle Tracking Starter Guide: www.sauvagewellness.com/cycle-tracking-starter-guide Instagram: www.instagram.com/sauvagewellness 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

It’s that time of the year again when you want to create new goals in the hopes of becoming a better you, right? Does that mean you’re going to ditch what you’ve already been doing so far because, well, it was an unprecedented year after all? But how about thinking of goals that make you feel most energized and fulfilled instead of following what your friend is doing. In this episode of Girls Gone Healthy, I discuss that one key question you need to ask yourself before making those new health and fitness goals for yourself. Listen in to understand how your goals should be a bridge between where you are now and where you want to be. Key Takeaways: The importance of reflecting on what you’ve been doing for your health and fitness before setting a new goal. Stop putting yourself down because of what you didn’t do, and instead take note of what did and didn’t happen to help you this year. How to let your goals be a bridge between where you are and where you’re going. Episode Timeline: [1:09] Think of the goals you accomplished, adjusted, and what didn’t work for the past year. [4:20] How to set goals in relation to your ideal life. [8:31] Reflecting on my journey with ‘Girls Gone Healthy’ over the past year, plus 2021 plans. Quotes: “You can’t make goals for the future without knowing what your ideal life looks like.” [5:26] “Usually, the days that you’re having the most fun is you’re doing something, you’re creating something.” [4:47] Come join our fitness community: https://bit.ly/2PZ2zTC 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

Need a kick in the pants to GET UP and GET AFTER IT? Look no further. Leave a review if you'd like to hear more of these episodes! Learn more about your ad choices. Visit megaphone.fm/adchoices

Feel like you’re always pushing for more, more, more? Too much of anything, even a workout routine is harmful to your body. Self-care also means letting yourself lay back and relax, not just actively working out. A healthy lifestyle should be a mix of what makes you happy! In this episode of Girls Gone Healthy, I speak with Samantha Kellgren, a certified health coach who used to be an avid marathon runner but got caught up in some of the extremes and lost her periods. She now helps others find their balance, stop obsessing, and start living. She shares her personal health and fitness journey from obsessive extremes to a balanced lifestyle where she gets to do what is good for her. Listen in to learn the importance of finding and sticking to healthy habits that are good for you without comparing your progress with others. Key Takeaways: How fitness extremities can negatively affect your body in the long run. How to find new things to enjoy to break the routine of fitness extremes. Think of what you can cut back on or add to your routine to help you smoothly transition from intense exercising to gentler exercising. The importance of doing what makes you happy rather than what you feel you should be doing. Learn to do what is good for you and not expect to get the results of others. The power of having control in workouts and eating habits you like. Episode Timeline: [2:09] Samantha narrates how she fell in love and enjoyed running since college and when it started becoming an issue. [8:47] How she found and adjusted to new ways that she enjoyed outside of intense running. [14:57] How to add or reduce activities in your exercising routine to change and find a balance. [22:50] How Samantha learned and developed healthy eating habits. [28:58] How to be comfortable doing the workout routines that are workable for you. Quotes: “Scaling back is seen like letting go when it can be what you need or what you want.”- Samantha [17:53] “Our bodies are totally different and we have to do what is good for us and not expect to get someone else’s results.”- Samantha [22:14] Connect with Samantha! Website: https://simplywellcoaching.com/ IG: https://www.instagram.com/simplywellcoaching/ Come join our fitness community: https://bit.ly/2PZ2zTC 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

Did you want to move onto the next chapter of your life once you retired from competitive sports? Don’t we all…but you have to ask yourself if closing that chapter really is the best thing for your health. Think about it; you no longer have coaches, nutritionists, a training schedule, and all the other benefits that come with being a competing athlete. I would say you have an even bigger responsibility of taking care of yourself now more than ever if you ask me. In this episode of Girls Gone Healthy, I talk about my book writing project which covers the topic of life after sport. Listen in to learn the importance of maintaining health and fitness in your life after sport. Key Takeaways: How exercise is first introduced to us as a sport. The different unhealthy extremes during and after a sport, and why you should learn balancing in real life. The importance of keeping the athlete’s lifestyle even after retiring from the sport. Why you feel like you’re failing when you can’t take care of yourself every day as you did as an athlete. Reapplying the same things you enjoyed in sports to the next chapter of your life. Episode Timeline: [3:41] How some athletes abandon their athlete identity once they leave the sport. [5:47] Why you should learn to take care of yourself after your athletic career. [9:59] I challenge you not to cut off completely your former sport. Quotes: “Your first task after you’re done with sports is taking care of yourself.” [5:40] “How you take care of yourself as an athlete is different from everyday life.” [8:33] Come join our fitness community: https://bit.ly/2PZ2zTC 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

How often do you find yourself in the vicious cycle of binge eating, overexercising, emotional eating, repeat? Urgh, how tiring! Don’t you wish you could find an eating pattern that allows you to eat healthily and for comfort without feeling guilty? The truth is that you do not have a problem with food, you only have bad habits that are formed throughout your life. You heard that right, you can get over binge and emotional eating. In this episode of Girls Gone Healthy, I speak with Estelle Coombe-Heath, a leading expert in helping women who struggle with binge and emotional eating so that they can find food freedom and finally trust themselves around food. She shares how she overcame binge eating and overexercising to achieve food freedom and a healthy lifestyle. Listen in to learn the importance of understanding your binge triggers to help curb your bad eating habits. Key Takeaways: The never-ending vicious cycle of working out and binge eating that does more harm to your body than good. Stop living in food prison by releasing all forms of emotions around food especially guilt and shame. Learn to listen to your body cues on what food it needs and release your stigma around cravings. The importance of understanding your urges and learning to protest against the part of your brain that reaches for food to break binge eating patterns. Teaching yourself how to have a neutral relationship with food. Understanding your triggers when it comes to food through hunger, emotions, and habits. How the restrictive mentality is stopping you from getting over binge eating. Episode Timeline: [4:14] Estelle shares her journey with unhealthy eating habits that led to binge eating and the support she got to recover. [13:12] How to achieve food freedom by balancing your thoughts and feelings around food. [16:33] How Estelle focuses on balancing energy eating and other foods to help her clients. [18:34] Understanding where your urge for eating comes from. [23:38] Steps on how to change your relationship with food to tackle binge eating. [30:55] How Estelle helps her clients learn to trust themselves around food. Quotes: “Food didn’t make me eat it, it was mostly my emotions and habits that was triggering it.”- Estelle [27:21] “Everything is about a middle ground, there is no such thing as perfection.”- Estelle [32:39] Connect with Estelle: https://www.instagram.com/wholesomelifestyleproject/ www.wholesomelifestyleproject.com/ Come join our fitness community: https://bit.ly/2PZ2zTC 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

We all love the snooze button, don’t we? Those extra 10 minutes feels like heaven, if only they could last a little longer... But what’s a few minutes compared to the rest of your day? Because the truth is, that morning hour can either make or break the rest of your day. Sacrificing a few morning minutes will make you feel better the whole day than giving in to instant gratification. In this episode of Girls Gone Healthy, I talk about setting up a successful morning routine- and not the ten-step one you dread. Listen in to learn the benefits of having a productive morning routine. Key Takeaways: The importance of following through with a morning routine to set up the rest of your day. Stop sabotaging your day and instead learn to push yourself in the morning to feel better for longer than satisfying instant gratification. Boost your productivity by convincing yourself to get up when you initially said you would and give yourself time. How to create your own morning schedule that doesn’t necessarily mean waking up at six or having a ten-step morning routine. Episode Timeline: [2:11] Two morning scenarios that can either set or destroy the rest of your day. [8:57] Have a plan before going to bed so you don’t have the time to talk yourself out of it in the morning. [13:43] How to find your own schedule even when you’re not a morning person. Quotes: “How are you spending that first hour of your day, because that can be a lot of wasted time.” [8:23] “Don’t give yourself so much time to think and talk yourself out.” [9:22] Come join our fitness community: https://bit.ly/2PZ2zTC 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