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

I don’t know about you, but I have this mentality of ‘I’m not trying to lose weight but I’m not trying to gain any either’ even though I enjoy eating healthy and working out. We live in a society that promotes thinness and anything other than that is treated unkindly. But think for a moment, what would happen if you took your weight out of the equation in your health and fitness journey? In this episode of Girls Gone Healthy, I have with me Megan Hadley, a nutrition therapist, and owner of Simple Nutrition. She has helped hundreds of clients recover from diet culture and believes that all bodies are good bodies and that all food is good food. She explains how she uses the principles of getting healthy on her clients without focusing on the weight. Listen in to learn why most weight loss practices are not sustainable for longer periods. You will also learn about other issues related to food that you can manage other your weight. Key Takeaways: The power of intuitive eating in helping you serve your body better and be less concerned about what you eat. Understanding why most weight loss practices are not sustainable for the long-term. How food freedom looks like- eating food while honoring your hunger plus moving your body in ways that feel good to you. How the right timing of meals can help you to enjoy food better. The strategy of approaching healthy eating without the goal of weight loss. Why the fear of weight gain is just as harmful as the weight loss pursuit. Episode Timeline: [2:01] Megan describes what she does as a non-diet dietician who uses Health at Every Size informed practice, plus her personal journey with intuitive eating. [7:26] How Megan helps women see it’s the system of weight loss that’s not working, not them. [16:50] Helping people manage their other issues around food without weight loss as the primary goal. [21:13] Megan explains what the Health at Every Size movement means and how she helps her client address their weight gain/ loss issues. Quotes: “We have a lot of these rules to follow as it relates to food and not in a positive way.”- Megan [11:51] “As long as weight loss is the most primary goal for a person, you’re always looking at external cues in order to drive your decisions when it comes to food.”- Megan [17:22] “There are other measures to health other than weight.”- Megan [23:49] Connect with Megan: simplenutritioncounseling.com https://www.instagram.com/nutritionissimple/ Come join the Girls Gone Healthy fitness community: https://bit.ly/2PZ2zTC Learn more about your ad choices. Visit megaphone.fm/adchoices

Would you consider your workout your hobby? To be motivated by your workout you need to make it an activity or a hobby that you can improve and get better at. We are often led by our need to measure or achieve certain numbers with our fitness goals that we forget we need to enjoy them in order to succeed. You have to find an activity that makes you feel accomplished after completing and makes you look forward to the next session to achieve consistency and long-term goals. In this episode of Girls Gone Healthy, I talk about how you can make your fitness routine a hobby that you enjoy. Listen in to learn the secret to a healthy lifestyle which finding a workout activity that you can continuously show up for. Key Takeaways: Take the focus off of the numbers- stop measuring your workout to enjoy it. Find an activity in your workout to have fun with it. Find a workout activity that makes you feel accomplished after finishing it. The secret to a healthy lifestyle is finding a hobby in your life so that you can continue showing up for it. Find motivation by showing up and improving your skills consistently. Episode Timeline: [1:51] Why you need to take your focus off counting calories if you want to enjoy your workout routine. [6:33] How to look for a skill that you enjoy doing and keep getting better at. [9:36] Learn to make your fitness routine a hobby to enjoy and succeed in it. Quotes: “To make working out enjoyable and your hobby, take the focus off the numbers” [6:26] “There’s something for everyone and you just have to find that activity that will be the hobby for you.” [11:45] 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 have you been told to rest when you’re not feeling the best? What if that is actually doing more harm than good? Movement, not rest, might be the medicine you need. In this episode of Girls Gone Healthy, I have Tatiana, a New York City-based trainer who teaches her signature program ‘Move Better’. She’s a dancer, cheerleader, volleyball player, and has been a coach since the age of 17. She spreads the importance of moving better and using movement as medicine. Listen in to learn why moving your body when injured is medicine and works better than just lying down. Key Takeaways: Focusing on all the muscles and balances that are happening to your body through collective exercising. The difference between moving and moving better plus the importance of retraining the muscle for athletes. The lessons you learn from having an injury like why the rehabbed part of your body ends up being the stronger side of your body. How not to think about getting hurt when you go back to exercising after getting injured. Moving your body is medicine- why lying down for too long after an injury is going to do your body more harm than good. Finding a new routine after quarantine. Episode Timeline: [1:16] Tatiana explains her journey to becoming a physical therapist. [4:45] Understanding collective exercising and moving better. [13:30] She explains why she believes movement is medicine. [16:52] Why you should still move even with upper-body injuries without pushing too hard. Quotes: “No one’s ever going to be perfect but being proactive about it is important.”-Tatiana [5:47] “Rest for a day or two; but you cannot be lying down for 2 weeks, that’s going to do more harm to your body.”- Tatiana [15:20] “Stop feeling bad for yourself; everyone is going through something, and the best way to take care of yourself is to move.”- Tatiana [17:21] Connect with Tatiana: www.trainingwitht.com https://www.instagram.com/training_with_t/ 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

What do you do when you’re in a fitness rut? When a workout routine you liked at first now seems hard to get yourself to do? How about lowering your expectations and instead show up every day in small ways to have the outcome you want? You have to be aware that some days are going to be harder than others on your fitness journey. But also, maybe it’s time to change up your routine. In this episode of Girls Gone Healthy, I talk about my own fitness rut over the past few weeks, the lessons I have learned from it, and how to get out! Listen in to learn the benefits of keeping your body in motion in whichever ways you can when trying to get out of a fitness rut. Key Takeaways: Learn to show up and give yourself a good chance when you get into your fitness routine. The importance of having a ‘why’ to give you that extra push on the hard days. Find ways to keep your body in motion and get yourself out of a fitness rut. Start small and stop setting very high expectations when trying to get out of a fitness rut to avoid feeling like the routine is wrong for you. Commit yourself to show up both physically and mentally in your fitness journey to have the outcome you want. Episode Timeline: [0:24] What I’ve been going through the past few weeks in my fitness journey. [7:02] Recognize the importance of giving yourself a good chance with your workout routine. [8:26] Understand that just because you found a workout routine you like; doesn’t mean you’re going to like it every day. [10:49] The importance of keeping your body in motion in the smallest ways. Quotes: “No matter where you show up or what workout you’re doing, you should give yourself a good chance” [8:14] “A body in motion stays in motion just like a body in rest stays in rest.” [10:56] Come join us on Facebook! 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

Mistakes are a part of your success journey. Did you know that you’re more likely to succeed when you make mistakes than when you don’t? You need to change your mindset and see failure as part of your success process by mastering your mental game either as an athlete or in any other profession you’re in. In this episode of Girls Gone Healthy, I have Bryn, a mental skills coach who’s been helping high school, college, and professional athletes to master their mental game over the last several years. She’s a former divisional athlete in the tracking field and high school basketball player who has first-hand experience in knowing what being on and off your mental game can cost you. Listen in to learn how you can use whatever mindset got you to where you are now to take you to the next level of your journey. Key Takeaways: How athletes become leaders by taking what they learn in the game and apply it to the real world. How to calm your emotions and master your mental game. Defining your character by learning why a mistake happened and working towards changing it instead of seeing yourself as a failure. The power of failing and learning from mistakes before succeeding. Understanding that whatever got you to this point is going to help you get to the next level. Turning what you love into a career and not necessarily doing what you don’t like to get what you want. Episode Timeline: [3:16] Bryn narrates her history as an athlete and how she helps athletes take what they learn on the field and apply it in real life. [8:02] Learning why failure and success are closely related. [18:06] How Bryn helps athletes realize that being athletes fully equips them to succeed in their daily lives. [23:52] Bryn describes how her life transitioned from a sprinter to who she is today. Quotes: “We are not what we do, we are who we are.”- Bryn [12:13] “When emotions go up, intelligence goes down.”- Bryn [17:06] “Find something that you’re good at, and then paid to do that.”- Bryn [25:44] Connect with Bryn: https://www.facebook.com/BrynDrescher/ https://www.instagram.com/bryndrescher/ http://bryndrescher.com/speaking/ Come join us on Facebook! 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 are you preparing to fit in your health and fitness into the holidays? Are you scared that you’re going to overindulge in all the ‘good’ stuff and never find your way out of it? We find a way to make indulging during the holidays part of your plan and something that you can find balance with. In this episode of Girls Gone Healthy, I talk about how to navigate cheat meals especially now that we’re headed into the holidays. Listen in to learn the importance of balancing your life when it comes to your health and fitness routine. Key Takeaways: Understanding that cheat meals are a part of your goal for physical and emotional health lifestyle. Learning to have long-term balance in every aspect of your health and fitness journey. Feeling confident enough to say that you’re caring for your health even when indulging because it’s not forever. Think of cheat meals during the holidays as part of your overall goal, that you can just pick up your fitness where you left off. Episode Timeline: [2:08] The different ‘buckets’ in your health and fitness aspect of life and why cheat meals are part of it. [7:05] How to treat the holidays as a special occasion because you otherwise care for your health. [10:03] Going into the holidays already healthy gives you an easy way to get back into the rhythm. Quotes: “If balance is something that you’re looking for long-term, you have to be able to recognize that when it’s happening.” [6:34] “Have the start dates, have the end dates where you can just pick it back up where you left off- it’s not wasted time you shouldn’t feel guilty.” [14:20] Come join us on Facebook! 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 preconceived notions about how you should look? When growing up we pick up so much information about the way we should look, without regards to if our actions to get us there are healthy or not. Can you eat a healthy diet and still be unhealthy? In this episode of Girls Gone Healthy, I speak with Sapha, who is an intuitive healer, a women’s health and wellness life coach, and a yoga teacher. She helps women change their relationship with self and the world around them so they can better step into their power, acknowledge their worth, and change their lives. She shares her intense story of bad eating habits from her childhood, discovering yoga and relapsing, and finally learning how to entirely loving herself without putting a reason to it. Listen in to learn the benefits of having support when starting your health and wellness journey to hold you accountable. Key Takeaways: How tapping into an awareness inside you and making a connection to self shines a deeper light into the shadow aspect of you. Learning to love yourself entirely without putting a reason for it. Teaching women their true essence by helping them relate to their bodies, foods, and the world around them. Why eating lean and moving around doesn’t always mean healthy. How yoga helps you dig deeper into your true self and helps you start to disapprove of false preconceived things about yourself. Learning to nourish yourself in different ways and honor who you are and love yourself as your own true soulmate. The benefits of having someone support you like a coach or therapist who isn’t emotionally invested in what’s going on in your life. Episode Timeline: [2:04] Sapha narrates her journey from a childhood of bad relationship with food to when she rediscovered her inner self through yoga. [12:35] How to recreate the preconceived stories about yourself into a love story where you love you entirely. [21:42] How Sapha helps her clients to deeply know themselves and put the responsibility of loving who they are on them. [28:06] How to start your wellness journey by finding support in a coach or therapist for accountability. Quotes: “I don’t believe we treat ourselves the same way that we do the people that we love in our lives.”- Sapha [7:29] “We forget that we are the true loves of our lives.”- Sapha [21:15] “When you’re no longer at the effect of everything around you, that means that you’re the constant active creator of what’s going on in your life.”- Sapha [27:34] Contact Sapha: [email protected] https://www.instagram.com/nourishing_paths/ Come join us on Facebook! 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

Want to know how to build your confidence? It's by facing your fears and doing it anyways! There won’t be a day in your progress where you all of a sudden feel confident, it comes from action! This episode is part 2 of the previous one where I had Jess come over to speak about her fitness business and the power of wearing a sports bra in boosting your confidence. Jess is a college student, fitness instructor, and a retired dancer. She focuses on helping her clients achieve their fitness goals confidently in how they feel, not how they look. Listen in to learn the steps you can take daily to boost your confidence levels when you’re feeling low. Key Takeaways: Learning how to show up to fitness challenges and hold yourself accountable. The benefits of challenges in motivating you to get back on track and stay on track. Finding a fitness regime that fits with your lifestyle and setting realistic goals that will set you up for success. The small things that improve your confidence and make you feel good about yourself. How to face your fears consistently to develop confidence skills. Episode Timeline: [1:49] Jess talks about the summer six weeks fitness challenge she conducted while in quarantine that was not about transformation pictures. [11:10] How Jess found comfort working out in a sports bra and is now encouraging more women to do so too. [17:04] Steps on how to handle your fears when you don’t feel confident enough. Quotes: “It’s normal to not work out every single day and to not clean all the time.” [6:55] “I think the challenges are a really great way to motivate people to get on track and stay on track.” [7:05] “I don’t teach fitness, I teach confidence.” [19:24] “The only way to get there is because you’ve shown up every single week or twice a week and practiced that skill.” [22:53] Connect with Jess to take a class!! https://www.instagram.com/jesstakimotofitness/ Come join Girls Gone Healthy Facebook Community: https://www.facebook.com/groups/girlsgonehealthy Learn more about your ad choices. Visit megaphone.fm/adchoices

How often do you scroll through Instagram clicking people’s before and after pictures and wishing you could see those same results? You start to feel like you’ll never get to your “after” stage and compare yourself without knowing anything about how they got there. How would we feel if we started looking at our own progress, not someone else’s? In this episode of Girls Gone Healthy, I have Jess, a college student, fitness instructor, and a retired dancer. She has undergone through many stages of her fitness journey from a confident dancer, to an unhealthy body comparing mindset to now helping others achieve their fitness goals. Listen in to learn how to stop comparing your fitness journey and only focus on what you can achieve. Key Takeaways: The mental unhealthiness and damage of before and after pictures. How different body types adapt to fitness and physical activities. How to lead from the fort- having the courage to stop comparing your body and instead help others with their fitness goals. Learning to show up consistently and develop a workout routine to notice the difference in your body. Episode Timeline: [2:10] Jess explains why she retired from dancing and the events that led to some confidence issues. [9:11] How Jess changed her mindset from comparing her body daily to having a goal of helping others. Quotes: “Transformational photos are actually not helpful because it’s saying there’s something fundamentally wrong with you before and something fundamentally better after.” [8:11] “If I want to help other people, I need to help myself first, I need to change from within.” [13:18] “Whatever it is for you that you actually enjoy, find out and then go do it because life’s too short to do exercise that you don’t like.” [19:09] Connect with Jess to take a class!! https://www.instagram.com/jesstakimotofitness/ Come join Girls Gone Healthy Facebook Community: https://www.facebook.com/groups/girlsgonehealthy Learn more about your ad choices. Visit megaphone.fm/adchoices

What if I told you, you can can give into your late-night cravings? You can eat the snacks AND not feel guilty. What’s your reason for late-night snacking? Is it hunger, bad habits, or just mindlessness? There are many scientific reasons why you always find yourself in the middle of the night searching for snacks. But it all comes down to having health and fitness goals and a plan because there’s actually no right or wrong night time snack. In this episode of Girls Gone Healthy, I have Paige, a retired Division I athlete who is now a registered dietician in central Pennsylvania. She works at a local long-term care facility where she helps residents enjoy food and tailor nutrition plans to meet their medical needs. Listen in to learn why a heavy snack filled with protein might be a better late-night snack than empty calories that will only leave you hungrier. You will also learn the importance of having goals and a plan to help you manage how you snack. Key Takeaways: The importance of having a ‘why’ to help you make healthier choices to reduce your struggles and be motivated towards good decisions. How stress and the goings of the day increase your food cravings at night. Why night time snacking depends on your goals and what’s best for you. Learning to get out of the ‘night-time snacking’ toxic mindset for long-term health goals. Eating a late dinner versus snacking at night- choosing what’s best for your long-term goals. The benefits of including proteins and fiber in your late-night snack to make you feel full for longer. Questions you need to ask yourself to stop snacking at night plus the benefits of starting small in your journey. Episode Timeline: [3:39] Paige narrates her journey growing up an athlete which drove her to a dietitian career plus her struggles with fitness. [9:14] Understanding the science and the reasons behind food cravings at night. [16:21] Why some people find it easier to eat a late dinner than snacking while others find late-night snacking easier for portion control. [19:46] Paige names some of the healthy snacks to take at night without ruining any of your goals. [25:06] The steps to take to stop taking late-night snacks. Quotes: “It’s not the end of the world if a person snacks at night every now and then.”- Paige [14:46] “Every day is different and it’s important to plan accordingly and most importantly listen to your body and how hungry you are.”- Paige [19:11] “If you know you’re going to be snacking, and you’re hungry, you have to be planning and having a better choice that’s going to be more satisfying than those empty calories.”- Paige [23:31] “There’s no right or wrong night time snack, it’s just got to be something that’s in line with your goals.”- Paige [24:07] Reach out to Paige for all your dietitian needs: [email protected] Come join us on Facebook! 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

Society has set body and beauty standards that women slowly acquire as we transform from girls to women. We, however, can challenge these set standards by making a radical individual change towards self-love and acceptance. In this episode, I discuss the highlights of Sonya Renee Taylor’s book The Body Is Not an Apology: The Power of Radical Self-Love which talks about the process of self-love. It talks about how your relationship with yourself affects how you relate to others and how to stop body hate by eliminating the idea of an ideal body image. Listen in to learn some ways that you unknowingly show hate to your body and how to start improving it. Key Takeaways: Why we need radical change to challenge set societal standards on body hate that we acquire as we grow up. How comparing yourself with others affects your relationship with them and yourself. The process of learning to love your body without putting yourself on the pedestal of an ideal body. How women are controlled through body image trends to keep them buying into products and ideas. Learning how to take small self-acceptance steps to heal your relationships at an individual level. Episode Timeline: [4:46] How this book is bringing awareness on how we’re made to cover ‘bad parts’ of our bodies. [8:07] The shame of feeling ashamed about your body and how to get rid of it. [9:33] How media consumption makes it hard for you to love your body. Quotes: “Our relationships with our own bodies inform our relationships with others.”- Sonya Renee [6:22] “A culture fixated on female thinness is not an obsession with female beauty, but an obsession about female obedience.”- Sonya Renee [10:26] Come join us on facebook: https://bit.ly/2PZ2zTC PS. 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

Fitness is great and what we strive towards but, it is not the only aspect of your physical health. Often when we focus on performance we prioritize fitness over anything else when all aspects of your health should be balanced out. There are many unhealthy ways to be fit like putting all your physical health efforts into performance and neglecting other aspects like nutrition, mental health, and sleep. In this episode of Girls Gone Healthy, I dive deep into the topic of performance mindset and how you can work towards breaking it. It does your body no good if your only focus is performance yet fail to eat right or get enough rest if physical fitness is your long-term goal. Listen in to learn the importance of letting go of unhealthy fitness behaviors and embrace balance instead. Key Takeaways: Why your mindset and purpose need to shift when you shift from athletic performance to fitness exercise. Defining fitness as performing a certain task to stay in shape and health as a person’s state of overall wellbeing. The many different aspects of physical health which includes fitness. The many unhealthy ways to be fit- being fit doesn’t translate to being physically healthy. How to give yourself grace and freedom by letting go of performance and looking at other aspects of physical health. Learning how to balance all aspects of your health without performance. Episode Timeline: [6:14] Why fitness can hurt your physical health- fitness doesn’t automatically translate to health. [7:37] Why you don’t need to max on your fitness especially if you’re disregarding everything else. [11:15] How to do less at the gym and still improve your health by observing your other health aspects. Quotes: “That’s why we can’t say the blankest statement of ‘if you’re fit, you’re healthy’ because there are a lot of unhealthy ways to be fit. [6:55] “Performance is just very top of the pyramid that isn’t even needed for physical health.” [9:10] Connect on IG: https://bit.ly/3f5fGxs Join us on FB!! https://bit.ly/2PZ2zTC PS. 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

Gut problems are a common problem- sometimes you have it and don’t even know. Everyone experiences some level of bloating and digestive discomfort but how do you know if yours is a normal amount? In this episode of Girls Gone Healthy, I invite Julie over to talk about gut health. Julie is a nurse practitioner and wellness expert specializing in gut health and GI-MAP testing. She educates people on the importance of having a healthy gut and how to beat sugar addiction without sacrificing the foods you love. Listen in to learn the reasons why your gut might be unhealthy and the steps you need to take to start healing it. You will also learn why swapping processed foods with healthy whole foods is important in ensuring your long-term general health. Key Takeaways: The connection between your gut and your immune system and brain. The role of microbiome in estrogen levels and how not digesting fats can lead to hormonal imbalance. How the gut leads to the inability to lose weight and skin problems. How ‘bad’ food, stress, and medication affects the functionality of your gut and lead to its poor health. How to improve your gut health with probiotic fiber foods and cutting down on gluten, sugar, and dairy. Learning how to start the process of simple food swaps as a way to shift to what is good for your gut. Understanding leaky gas, how it affects your body, and how it can be healed. The importance of digestive enzymes in helping your gut to digest food and absorb nutrients. Episode Timeline: [2:45] Gut microbiome and the importance of balancing the good and bad gut bacteria. [4:04] Julie narrates her struggles with gut health and how her recovery led her to help others. [13:32] Julie shares three reasons that lead to poor gut health. [20:14] The effects of sugar in your gut health- inflammation and feeding off the bad bacteria. [26:27] Leaky gut/ intestinal permeability- how it happens and can be healed. [33:50] Julie shares the services she offers to help people improve their gut health. Quotes: “It’s not about sacrificing the foods that you love; it’s just about upgrading the foods that you love.” -Julie [19:40] “Digestive enzymes would be a very easy thing to try that people could get some really good almost immediate results.” [32:01] Find out more about Julie: www.juliedavey.com https://www.instagram.com/juliedaveynp/ Connect on IG: https://bit.ly/3f5fGxs Join us on FB: https://bit.ly/2PZ2zTC PS. 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

Don’t let your fitness goals leave you feeling defeated. A healthy lifestyle should mean a more active and self-care lifestyle which is something that goals often fail to help us achieve. I lived with goals during my college athlete days and always felt like I was in a constant state of failure even though I was doing everything right and working hard. What changed my life though, was setting intentions and affirmations. In this episode of Girls Gone Healthy, I talk about why I hate goals and instead prefer intentions and affirmations when working towards a healthy lifestyle. It is important to have continuous habits that help you grow, become confident, and feel positive about your actions. Listen in to learn how to set powerful yet doable small intentions through positive affirmations. Key Takeaways: • Some goals have no clear end- setting up frequency goals does not work since a healthy lifestyle should be a lifestyle. • Goals often lead to an all or nothing mindset which brings in guilt instead of the intended confidence. • Constant state of failure- you could be doing everything right, but not reaching your goals makes you feel like a failure. • Why success is not a sum of all our goals because there’s no success in a healthy lifestyle. • How to reframe success and start thinking of growth which is about continuous habits. • The power of positive affirmations in accomplishing the intentions you set for yourself. • The importance of writing and repeating your affirmations. Episode Timeline: • [7:09] The three reasons why no goals were working for me. • [14:22] How to have intentions through affirmations which is in the positive present tense. • [18:58] The importance of writing down your affirmations. Quotes: • “We can’t say that our success is a sum of all of these goals because there’s not really success in a healthy lifestyle.” [13:20] • “Set an intention, create an affirmation, and you’ll start to see change there.” [20:47] Connect on IG: https://bit.ly/3f5fGxs Join us on FB: https://bit.ly/2PZ2zTC PS. 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 wanting to start meditating but you simply don’t know how? Maybe you’re scared your noisy head is going to stop you or you’re too busy to find the time. Meditation is a great tool that brings awareness to our emotions and you can see the benefits by practicing just a few minutes a day. In this episode of Girls Gone Healthy, I have Eva of the Healthy Sexy Strong Podcast over to talk about meditation for beginners. Eva is a podcast show host, a certified integrative nutrition health coach, personal trainer, and mindfulness and meditation teacher. She empowers women to heal the relationships with themselves so they can understand why and how that’s the foundation of their food image and extreme struggles. Listen in to learn how meditation helps you control your thoughts and emotions when done with consistency. You will also learn how to start meditating and the type of meditation that is good for you. Key Takeaways: • How meditation is a state of awareness that brings about positive feelings and emotions. • How meditation helps observe, understand, and control your thoughts and feelings in the long term. • Why you should start with focus meditation and move on to other types of meditation. • How the love and kindness meditation helps you love and be kind to yourself and then spread it to the world. • Learn to start meditation by doing whatever makes you feel good in a simple way. • The importance of consistency with your meditation to make it part of you. Episode Timeline: • [2:48] Eva shares her story of how she went from a burned down corporate job to finding healing in mindfulness and meditation. • [8:42] How to start meditation simply with your breath. • [14:55] She explains how she does her meditation with intention and without judgment. • [18:00] Learn about the different types of meditation. • [21:09] The love and kindness meditation- loving yourself to spread the love to others. • [23:00] How to start doing meditation with consistency. Quotes: • “The point of meditation is not to turn off your thoughts or your feelings or to control anything, you’re simply learning to observe them without judgment.”- Eva [9:12] • “Meditation is going to help you focus, and it’s going to increase your mental awareness so that you can be more productive, more creative, and more mindful.”- Eva [9:39] • “The only thing that really truly matters when you’re meditating is your intention and your willingness to want to do it.”- Eva [24:40] Eva's free meditation quiz: https://www.eva.fit/quiz Connect with Eva: https://www.instagram.com/itsevarodriguez/ Connect on IG: https://bit.ly/3f5fGxs Join us on FB: https://bit.ly/2PZ2zTC PS. 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 we tend to micromanage what we can control? And since we are made to believe that we can control how we weigh, we do whatever we can to micromanage it. So, are you micromanaging your weight loss in an unhealthy way? Constantly stressing about small eating decisions that can be a distraction from other things. In this episode of Girls Gone Healthy, I talk about weight loss control and how we use it as a distraction from other things. It is important to understand that extreme micromanaging of weight loss can turn unhealthy. Listen in to learn how you can lose weight in a mindful way and with intention from a god solid place. Key Takeaways: • How to see weight loss as your friend and not a distraction. • Why micromanaging weight loss becomes unhealthy. • Becoming mindful of your ‘why’ when it comes to weight loss. • Stop manipulating your body by taking it out on yourself. Episode Timeline: • [1:55] How weight loss is put in our control when it shouldn’t. • [6:56] Learning how not to take it out on yourself by manipulating and controlling your body. Quotes: • “Never let your body be something that you’re trying to manipulate and control.” [6:43] • “Just because something is out of your control, doesn’t mean that you need a distraction from it.” [7:08] Connect on IG: https://bit.ly/3f5fGxs Join us on FB: https://bit.ly/2PZ2zTC PS. 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

Umama Kibria got started in fitness to test her confidence and meet new people and along her journey has realized just how important a fitness community is in holding you accountable and reach your goals. She is the ultimate fitness community builder and speaks on this episode about how committing to fitness deepens your relationships and builds trust with yourself. Umama Kibria is the savvy startup Co-Founder and CEO behind SweatPack and the personal fitness brand, smallandstrong.fit. As an honored Forbes 30 under 30 leader. She’s made an impact in fitness, technology, and community building with her passion. We talk about what drove Umama to build Sweatpack, an app that matches people with sports leagues, teams, and other people with similar fitness goals. We also talk about why she believes that including fitness in your life will make you a better entrepreneur and teaches you to commit to yourself. Also, why paying attention to who you surround yourself with is so important and how to go about improving your community. PS. Don’t forget to subscribe so you never miss an episode and please leave a 5 star review if you enjoyed the show! Get connected with Umama: https://www.instagram.com/smallandstrong.co/ https://www.instagram.com/teamsweatpack/ Build your community with Girls Gone Healthy: Facebook Page: https://bit.ly/2PZ2zTC Instagram: https://bit.ly/3f5fGxs Learn more about your ad choices. Visit megaphone.fm/adchoices

Where do you find the motivation to workout? How can I go from laying on the couch to getting my butt to the gym? When things get in the way of our plan (cough cough a hangover) it can be hard to find fitness motivation. Don’t let changes keep you from your plan. Start with the first simplest step. Listen to today’s episode to find out what I mean by start with the first simplest step and how you can use these techniques for getting into a workout routine and habit, no matter how quickly Monday mornings seem to come up. Let’s connect: https://bit.ly/3f5fGxs Join our FB group: https://bit.ly/2PZ2zTC PS. 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

Amy Crees gives all the dirt behind fad diets. Keto, Intermittent fasting, Juice Cleanses: which one is for you? We answer all your questions from who is dieting good for, why they work and why they don’t, and how to build a nutrition plan that you can actually stick to. Listen to this episode before starting your next diet. Learn more from Amy: https://www.instagram.com/nutritionbyamy_rd/ Come connect with me: https://bit.ly/3f5fGxs PS. 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

Imagine spending less time thinking about your body appearance. You don’t love it. You don’t hate it. You’re at peace with it. Listen to this episode to learn how you can love yourself without needing to love every part of your body. PS. Don’t forget to subscribe so you never miss an episode and please leave a 5 star review if you enjoyed the show! Instagram: https://bit.ly/3f5fGxs Learn more about your ad choices. Visit megaphone.fm/adchoices

#CasualConversations Vishal Soni joins us today to talk about his story. He starts his working out journey as a way to prepare self-defense against the school bullies. Then years later, he experienced a life changing accident which left him at home for a year. Hear from Vishal as he talks about how learning from your past and a little positivity can give you the motivation you need to keep going. Vishal on IG: https://www.instagram.com/vishalsonifitness/ Vishal on FB: https://www.facebook.com/ar.vishalsoni Let’s connect! https://bit.ly/3f5fGxs Check out our sweatshirts: https://bit.ly/3h40Ebr Learn more about your ad choices. Visit megaphone.fm/adchoices

Bod E Talk coach Kristin Lee joins us today to talk about the first steps in starting to live a healthier life. It’s not about fitness or nutrition but self care. We discuss how to end the never ending battle with the scale, listening to your hunger cues, and trusting your intuition. Find out more about Kris’s program! https://kristinleewellness.com https://www.instagram.com/kristinleewellness/ MERCH: https://bit.ly/3h40Ebr Find us on instagram: https://bit.ly/3f5fGxs Learn more about your ad choices. Visit megaphone.fm/adchoices

F-Factor causing people to go to emergency rooms? Monat, a shampoo company, now selling digestive supplements? Jillian Michaels, Biggest Loser trainer, shitting on anti-diet methods? What the health? Tune into this week’s episode to hear about all the latest drama surrounding health, wellness, and fad trends. Update. After listening back I messed up a few of the numbers just from speaking too quickly. Below are the corrections. At 7:30 Tanya currently has 200K followers on her 2 instagrams At 15:39 Supposed to be 1,600 calories not 16,000 Find us on IG: https://bit.ly/3f5fGxs Join our FB Group: https://bit.ly/2PZ2zTC MERCH: https://bit.ly/3h40Ebr Learn more about your ad choices. Visit megaphone.fm/adchoices

JABS by Gina Instructor Ali Mitchell opens up about dealing with her anxiety, pushing herself through being a beginner, and living everyday with fearless energy. We also discuss: -How to find what you’re passionate about -Not being afraid of doing the hard things -How to push through being a beginner in fitness Ali is currently teaching online classes which are available to all for only $5-$9 per class. Connect with Ali and take a JABS class: https://www.instagram.com/alimitchellnyc/ jabsbygina.com Stay up to date with Girls Gone Healthy on IG: https://bit.ly/3f5fGxs Shop our MERCH: https://teespring.com/stores/my-store-9784625 Learn more about your ad choices. Visit megaphone.fm/adchoices

You have full reigns when it comes to taking control of your health. Sometimes it is hard to get back on track after falling off the health bandwagon, but taking that next action will help you get back where you stopped. In this episode of Girls Gone Healthy, we have a #FITLIT book discussion about Kelly LeVeque’s Body Love book. The book talks about food cravings, eating to satisfaction and why a healthy balanced diet is necessary. Listen in to learn why I wouldn’t necessarily recommend this book. Key Takeaways: The importance of being proactive about your long-term health and quieting your inner perfectionist. How to take action and be in control of your health after falling off the path. Understanding the effects of sugar levels on your health which highlights the importance of a balanced diet. How your body craves one thing making you constantly hungry. Learning to choose meals that will keep you satisfied and reduce your cravings. How to free yourself from food drama and fear of food which is not present in this book. Episode Timeline: [1:17] Understanding why Kelly wrote the book and her Fab 4 program. [5:18] The effects of sugar levels on your overall health. [12:50] Why the rules in this book and fear of food makes it hard to recommend it. Quotes: “It doesn’t matter how long it’s been if you can just make that next action of yours.” [4:19] “It doesn’t matter if you ate 90 minutes ago, when your blood sugar is dropping and you have excess insulin in your bloodstream, it will trigger carbohydrate cravings.” [10:41] Book Reviewed: Body Love: Live in Balance, Weigh What You Want, and Free Yourself from Food Drama Forever by Kelly LeVeque Don't forget to subscribe so you never miss an episode! Join our facebook group: https://bit.ly/2PZ2zTC Let’s connect on instagram: https://bit.ly/3f5fGxs Learn more about your ad choices. Visit megaphone.fm/adchoices

What does confidence have to do with your health? A lot of people push themselves to workout and lose weight in the hopes that they’ll be more confident. Hint: changing your body doesn’t make you confident! Sarah shares tips on changing your thought pattern so you can rock that bikini, wear the clothes you want, and do all the things you love to do. In this podcast, Sarah talks about how you can replace negative thoughts with self-love techniques that create long term habit changes which says: I love my body which is why I want to treat it right. THAT is why we should strive for a healthier lifestyle, not to change our bodies in the hopes of being more confident. Work with Sarah: HappyCamperCoaching.com/coaching Find her on instagram: https://www.instagram.com/sarahgpyland/ Join our facebook group! https://bit.ly/2PZ2zTC Instagram: https://bit.ly/3f5fGxs Learn more about your ad choices. Visit megaphone.fm/adchoices

Despite working with a personal trainer and a nutritionist, none of my weight-loss efforts in college worked. It wasn’t that they were giving me bad advice but I kept making the same mistakes. Listen to the episode to see if you’re making these mistakes and how to start making a change. If you listened to Episode 1, my fitness journey, you’ll know that my health journey started with the goal of losing weight. Weight loss does not automatically equal a healthier lifestyle but a lot of time people like to focus on both at the same time which is why I think it is important to mention. Join the facebook group: https://bit.ly/2PZ2zTC Connect on IG: https://bit.ly/3f5fGxs Learn more about your ad choices. Visit megaphone.fm/adchoices

JABS by Gina Instructor Jill Goodtree joins us today to talk about the power of reclaiming your energy. We talk about how to stop worrying about the little things, picking yourself up after feeling down, why showing up authentically helps those around you, and being more open to your feelings. Jill is an amazing instructor and is currently teaching online classes which are available to all for only $5-$9 per class. Connect with Jill and take a JABS class: https://www.instagram.com/jilliangoodtree/ Stay up to date with Girls Gone Healthy on IG: https://bit.ly/3f5fGxs Learn more about your ad choices. Visit megaphone.fm/adchoices

@MenstruationQueen Cassandra Wilder joins us to break down women’s cyclical health. We talk about how to adjust your nutrition and exercise plan around your cycle and how to treat your body at every phase, not just during your period. We speak about: -Why you shouldn’t be going 100% all the time -Listening to and tracking your cycle -Why you get period cravings To find more information on Cassandra: https://www.cassandrawilder.com Join our NEW facebook group: https://bit.ly/2PZ2zTC Instagram: https://bit.ly/3f5fGxs Learn more about your ad choices. Visit megaphone.fm/adchoices

#CasualConversations with Stephanie Arons. We talk about when to call it quits with your current trainer, how to find a team without being athletic, and how everyone starts with feeling like they know nothing in class. Ladies, it’s okay to break up with your workout, trainer, meal plan, or whatever else is not working for you. Take a free class with Stephanie! https://www.instagram.com/stephaniearonscpt/ Let me know if you want another #casualconversations episode: https://bit.ly/3f5fGxs Learn more about your ad choices. Visit megaphone.fm/adchoices

Sophie is a cancer and stroke survivor and her health journey made her re-evaluate what she was putting into her body. Once addicted to diet coke, she now focuses on consuming more foods that are found in nature. We talk about how you can use foods to help with chronic fatigue, inflammation, and pain. Also we speak on: -Finding foods that are close to nature -Why it’s important to mix up what foods you’re eating -How what your feeding yourself can’t affect you mentally -And more! Join Sophie’s free facebook group: https://www.facebook.com/groups/345566592678526/ Join her live videos on instagram: https://www.instagram.com/sophiewedlocksmith/ Girls Gone Healthy is on Instagram!! Join the party: https://bit.ly/3f5fGxs Learn more about your ad choices. Visit megaphone.fm/adchoices

Keris was a former professional basketball player who is now a yoga instructor. Yoga is a form of exercise, recovery, and self care. We hear about how her journey started as a class in Bali and we discuss: -How to Start Yoga at Any Level -How Yoga is a Mental and Physical Workout -How to Fit in Yoga to Your Current Routine Online Course: Yoga & Meditation for Overwhelmed Moms https://yogatraining.mykajabi.com/Privateyogawithkeris Instagram: https://www.instagram.com/keris.yoga/ Free Meditations: https://insighttimer.com/kerisyoga Let’s connect: https://bit.ly/3f5fGxs Learn more about your ad choices. Visit megaphone.fm/adchoices

Joined by Maddy, we discuss what it means to have an athlete mindset, how to show up consistently, and how success in one area of your life leads to success in others. Find out more about her program: www.maddztaddz.com Find Maddy on Instagram: https://www.instagram.com/maddztaddz/ Come connect and let me know what you liked about this episode: https://bit.ly/30iCzsB Learn more about your ad choices. Visit megaphone.fm/adchoices

Not a book review, not a book summary, but a book discussion. I talk about the ah-ha moments I got from this book without you ever needing to read it. Own the Day, Own Your Life by Aubrey Marcus We break down why whole-fat foods have a place in your diet, which habit you need to be incorporating into your morning routine, and how to start owning your day. Connect with me and let me know your book club thoughts: https://bit.ly/3f5fGxs Learn more about your ad choices. Visit megaphone.fm/adchoices

Autoimmune Warrior Izzy Da Costa joins us today to talk about her journey living with multiple autoimmune diseases. We talk about how to change the story you tell yourself about your current situation and why mindset matters. She shares why she made the decision to go into body building, practices she uses in her daily life, and what she does when she starts falling into old patterns. Find her and her coaching programs at: https://www.instagram.com/izzy.healthandfitness/ Join her facebook group: https://www.facebook.com/groups/514706645827712/ Come connect with me and let me know what you’d like to hear next: https://bit.ly/3f5fGxs Learn more about your ad choices. Visit megaphone.fm/adchoices

Something is better than nothing. This week we speak to @pam_palam about her journey into body building and how to get started in working out and staying consistent. Her motto is doing something is always better than nothing, so do the exercise you want to do. I also released an exciting announcement so be sure to check it out! Find her workouts and free Q&As here: https://www.instagram.com/pam_palam/ Stay up to date on Book Club information: https://bit.ly/3f5fGxs Learn more about your ad choices. Visit megaphone.fm/adchoices

Sugar is everywhere! How can you manage the amount of sugar in your diet? Joined by Dave Glaser, in this episode we talk about: What strategies will and won’t work The first step in reducing your intake How to handle cravings Dave’s philosophy on artificial sweeteners What food to fill up on instead Free online workout: fitlifechampions.com Find Dave on Instagram: https://www.instagram.com/fitlifechampions/ Don’t forget to leave a review on Apple Podcast! https://apple.co/2Ah5Edq Learn more about your ad choices. Visit megaphone.fm/adchoices

Joined by Suz Carpenter from @carpenterone80 we talk about her adult eating disorder and how she found a healthy relationship with food and now teaches others how to do the same. We talk about why we turn to comfort foods and the difference between physical and emotional hunger. Also, how to build the foundation of ending the diet cycle and start eating where you can have weight loss without hunger. Connect with me and let me know what you want to hear next! https://bit.ly/30iCzsB More Free Resources to keep learning from Suz: Join her 7 day free trial https://carpenterone80.com Facebook community https://www.facebook.com/CarpenterOne80/ Instagram: https://www.instagram.com/carpenterone80/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Joined by @coachtwist we talk about how to move away from training plans and calorie counting by using your most valuable progress tracking resource. Listen to find out what it is and how to use it. Find me at: https://bit.ly/30iCzsB Go show Twist some love: https://bit.ly/3fh1OQi Learn more about your ad choices. Visit megaphone.fm/adchoices

How can you fit working out into your schedule? There's only so many hours in a day and working out can sometimes feel like another chore you have to add to your to-do list. Find out how the most successful and busy people always find a way to prioritize exercise in their routine. Send me a message to have your questions answered: https://bit.ly/30iCzsB Learn more about your ad choices. Visit megaphone.fm/adchoices

Do you want to have a healthy, stable, consistent lifestyle? You know, where you’re happy without counting calories or chasing the next fad diet? Living a healthy lifestyle shouldn’t be a stressful task, in fact, it should be simple and something you enjoy doing. In this premiere episode of Girls Gone Healthy, you get to meet me, your host Emily Coffman as I narrate part of my health and fitness journey and how I found my ‘tribe’. I explain the purpose and focus of this podcast which is the four major categories on how to get a healthier lifestyle. Listen in to learn how you can achieve food freedom and take control of how, when, and what you eat. You will also understand why getting healthier is a lifestyle, not a phase. Key Takeaways: How to find what works for you in your health and fitness goals. The benefits of forming routine, habits, and consistency. What is the right way to move your body? How to balance your diet - learning what diet works best for you. The power of shifting your mindset around health and fitness. Episode Timeline: [0:59] Get to know me, Emily Coffman, and my health and fitness journey [5:45] How I became passionate about group fitness [7:12] Learn the purpose and focus of this podcast going forth Quotes “I believe you don’t have to cut out any foods to have the perfect diet…. I think it’s all about balance.” - [8:20] “We’re having a healthy, stable, consistency, lifestyle that you can be happy living that way.” [9:38] Let's connect: https://bit.ly/3f5fGxs Join the tribe on facebook: https://bit.ly/2PZ2zTC Learn more about your ad choices. Visit megaphone.fm/adchoices

Time to stop "failing" diet after diet and getting stuck in workout routines that leave us unhappy. Join me in creating a healthy lifestyle that doesn't follow specific rules or leave you feeling exhausting. I'm excited you're here! Let's connect on instagram: https://bit.ly/3f5fGxs Join our facebook community! https://bit.ly/2PZ2zTC Learn more about your ad choices. Visit megaphone.fm/adchoices