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

Why are you feeling so rushed? How does it make you feel by putting all these deadlines on yourself? Take a moment to evaluate how your self-imposed deadlines will make you feel and what your larger goals are. The truth is, there’s no rush; there’s nowhere you have to get to at a certain time.

In this episode of the Live Your Personal Best podcast, I share my experience of feeling rushed and how I’m learning to slow down. Listen in to learn why taking a break from what’s making you feel rushed is always an option and shouldn’t make you feel inadequate.

Key Takeaways:

·      Evaluate how all these deadlines you’re putting on yourself make you feel and allow yourself to slow down.

·      How to look for fun ways and activities that allow you to slow down and stay motivated.

·      How to slow down by committing more time and staying dedicated to your bigger goals.

Episode Timeline:

·      [0:50] How I’ve been feeling rushed recently and how I’m learning to slow down.

·      [5:28] How I’ve shifted my interactions to allow myself to slow down and still have fun.

·      [8:03] How I’m slowing down workouts to allow myself to stay committed and dedicated.

·      [10:03] Understand that you can always take a break and pick it back up when you can.

Quotes:

·      “Realize the importance of not being in that rush and not just doing something because logically it might make sense.”– Emily [5:20]

·      “Sometimes you have to slow down and commit more time, bigger blocks, and more dedication.”– Emily [9:48]

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Woohoo we’re back from our mini hiatus and we’re here to talk about sleep. There’s nothing more frustrating than laying in bed trying to fall asleep and slowly watching the clock getting closer and closer to morning.

Did you know that sleep might be the missing puzzle in your performance? If you have exercise and nutrition going for you and you’re still struggling to perform at your best, maybe sleep is what you need. To improve your sleep cycle, you have to intentionally retrain your brain to slow down throughout your day so it’s much easier to sleep at night.

In this episode of the Live Your Personal Best podcast, I speak with Meredith Louden, a former insomniac helping high achievers who are kept up for hours by their racing minds fall asleep in just 5-10 minutes every night.

Listen in to learn how techniques such as EFT tapping, meditation, and acupuncture can help lower cortisol levels and improve your sleep.

Key Takeaways:

·      How sleep impacts your exercise and nutrition and hence your overall health.

·      How sleep strengthens your muscle memory which improves your athletic performance.

·      How to focus on calming your nervous system before falling asleep to improve your sleep.

·      How to intentionally lower your cortisol and increase the sleep hormone with some emotional techniques.

·      Learn to take intentional pauses throughout your day to set yourself up for better sleep. 

Episode Timeline:

·      [2:56] How Meredith’s decades-long sleep struggles led to a career in helping others with sleep.

·      [5:07] The three pillars of health and why sleep is the most impactful for better performance. The Importance Of Sleep For Student Athletes

·      [10:38] How to develop a strategy to help you slow down and sleep better and How To Get A Good Night’s Sleep

·      [14:30] The proven techniques to help you reduce cortisol levels and improve your sleep

·      [21:11] How to develop a morning journaling routine to help you take control of your day. How To Use Journaling To Reduce Sleep Anxiety

·     [23:40] How to retrain your brain to slow down and go from an active state to a more relaxed one.

Quotes:

·      “A lot of the benefits of exercise are actually realized into your body long-term during your sleep cycle.”– Meredith [9:51]

·      “We have a lot of mental energy not only during the day but also all night long when we’re sleeping.”– Meredith [21:22]

Links Mentioned:

·      Website: https://www.meredithlouden.com/

·      Instagram: https://www.instagram.com/meredithlouden/

Take Meredith’s free master class: 

Fallasleepeasily.com 

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Want easy to make recipes using ingredients you already have that don’t cost a fortune? This episode is for you! We’re joined by Lynn Bowman, your glam grandma who makes you eat your veggies. She shares with us her favorite comfort food like your grandma used to make, fool proof recipes, and desserts you can turn into whole meals. 

Are you aware that you can manage and control chronic illnesses with what you eat and how you move your body? Eating whole nutrient-dense foods is one of the best ways to manage and, in some cases, reverse a chronic health condition. Developing a cooking habit is a powerful way to ensure that you stay motivated to live a healthy lifestyle since you always have ready food.

In this episode of the Live Your Personal Best podcast, I speak with Lynne Bowman, the best-selling author of the Brownies for Breakfast cookbook. Lynne was inspired to live a healthy lifestyle after being diagnosed with type 2 diabetes a few decades ago. She explains how developing cooking habits and choosing to live a healthy lifestyle reversed her health condition.

Listen in to learn some quick and easy cooking and eating habits you can develop to completely shift the way you think about healthy eating.

Key Takeaways:

• How you can manage and control your chronic disease with what you eat and how you move.
• Why cooking is a powerful habit to adopt if you want to live a healthy lifestyle.
• The joy of life when you feel good and eat healthy foods. 
• How to build a community around food to help you keep up with your healthy habits.
• How to strategically shop and cook easy healthy and nutrient-dense meals daily.

Episode Timeline:

• [2:43] The personal life events that led Lynne to get serious about living a healthy lifestyle at an early age.
• [7:14] How your body positively responds to nutrient-dense foods once it gets used to them.
• [12:14] Tips to help you stay motivated with cooking and eating healthy foods.
• [13:27] She explains how to make healthy sugar-free and oil-free brownies as written in her book.
• [17:40] Lynne’s easy cooking habits and healthy recipe tips for busy people.
• [25:01] Find joy in eating nutritious food and not see it as punishment.

Quotes:

“Even if you have a chronic disease, you can typically manage it, live with it, or control it by what you eat and how you move.”– Lynn [3:43]

Links Mentioned:

• Website: https://lynnebowman.com/
• Instagram: https://www.instagram.com/lynneparmiterbowman/
• Brownies for Breakfast book: https://www.amazon.com/dp/B094GPM3Z3

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Tired of feeling like you’re wearing multiple hats? Like you’re always go go go without having fun doing it? Sounds like you need this episode. If you’re a fun-loving person who would prefer that gym feels more like a party than a chore, then maybe what you need is a fun trainer who makes working out approachable and real.

In this episode of the Live Your Personal Best podcast, I speak with Janet Navarrette, a self-proclaimed fun expert. She started Gym Party, a fun virtual wellness program that helps everyday people find joy in fitness. We talk about changing your focus from intensity to joy in the gym, at work, and life in general!

Listen in to learn how to avoid burnout by setting boundaries between work and life and not validating yourself through your work. 

Key Takeaways:

• How fun instructors attract those looking for fun workout classes.
• How to stay motivated and keep things interesting by moving your body and doing fun things.
• How to set boundaries and not to validate yourself through work.
• The importance of being compassionate to yourself and others as a female leader.

Episode Timeline:

• [1:50] Janet’s background in sports and fitness and how it led to what she’s doing now.
• [5:54] How she makes working out fun by being approachable and real.
• [10:24] She explains how she finds motivation to keep showing up daily.
• [13:27] Why she doesn’t believe in work-life balance plus how she does it as an entrepreneur.
• [19:17] She explains how she found her voice after years of being in a male-dominated field.

Quotes:

• “Work is that thing that’s always going to be there, but life, family, and who you are as a person, those are things that you should find and feel confident in.”– Janet [13:55]
• “It’s really important to not validate yourself through work.”– Janet [14:25]

Links Mentioned:

• Website: https://www.gymparty.com/
• Instagram: https://www.instagram.com/janetnavarrette/

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We’re back bestie!! Time to talk about new beginnings and starting this new season feeling excited, motivated, and ready to get shit done! Who’s with me?

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Let’s talk breaking out of toxic messaging in athletics. Order your copy of Inner Drive now!

https://emily-coffman.presale.manuscripts.com

What you’ll get with your pre-order:

• an invite to my book launch event & to join my author community
• a personally signed copy of Inner Drive
• your name will appear in the Acknowledgments section of my book
• early access to the Introduction and other excerpts from my book, with the opportunity to review them and give me early feedback
• an opportunity to be involved in selecting my cover and title

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Imagine summiting Mount Everest in just 4-weeks or crashing your goals no matter how tough the journey gets. When it comes to overcoming tough situations on our way to achieving our goals, we must have mental courage and walk without fear. It takes physical and mental preparedness and the willingness to relax with the intention of taking pace again.

In this episode of the Live Your Personal Best podcast, I speak with Rebecca Louise, global fitness NASM Certified Trainer, best-selling author of It Takes Grit and founder of the BURN Fitness App. She recently summited Mt. Everest in just 4-weeks and is on a mission to help others overcome excuses and achieve lasting health and fitness change.

Listen in to learn why it’s important to experiment with new things without allowing fear or past failures to stop you.

Key Takeaways:

·      Learn how to take breaks when things get tough and then proceed with your journey.

·      How to have the mental courage to help you develop the grit to get you where you want to be.

·      Learn to embrace the moment and stop worrying too much about the outcome to achieve your goals.

·      The importance of experimenting with new things to get familiar and eliminate fear.

·      The benefits of focusing on one thing as a new entrepreneur to leverage your time and have flexibility.

Episode Timeline:

·      [2:11] Rebecca describes her experience summiting Mt. Everest and what she learned from it.

·      [6:18] She explains when she first thought of summiting Mt. Everest and why it happened later than anticipated.

·      [9:06] How years of physical exercise and mindset prepared her for the climb.

·      [10:16] Take time to develop your mindset to overcome life’s obstacles every step at a time.

·      [12:35] How to block past failures when goal setting to avoid getting cold feet.

·      [17:29] The lessons she learned about herself and business relationships in her Mt. Everest journey.

·      [21:12] Rebecca on what she’s currently focused on after coming off the summiting high.

Quotes:

·      “You have to have this belief in yourself that even when it gets tough, you’re going to learn how to look after your body, take steps forward, and you’re going to make the steps necessary to help you get there but in a safe way.”– Rebecca Louise [11:07]

·      “Everything in life, you don’t know what you don’t know, and the more that you try new things the more that you’re going to know and the more familiar you’re going to get with things.”– Rebecca Louise [16:13]

Links Mentioned:

·      Website: https://rebecca-louise.com/

·      Instagram: https://www.instagram.com/rebeccalouisefitness/

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Do you meal prep, or are you still struggling with your food choices? Sometimes, when it comes to keeping a healthy lifestyle and eating on a budget, food planning is the answer. Mastering the practice of meal prepping is one way that tackles the overwhelm of having to think about what to eat and stay healthy.

In this episode of the Live Your Personal Best podcast, I speak with Mia, the CEO of PlanSimple, author of Plan Simple Meals, founder of Mealtime Mastery, and motivational speaker. She helps women create a life that feels balanced by planning for good food, making time for relationships, and parenting development.

Listen in to learn how to practice meal planning 24 hours earlier to take the pressure away and ensure you’re making healthy decisions.

Key Takeaways:

·      Have intention and a plan to master the gradual process of knowing how to cook.

·      How to practice meal planning 24 hours earlier to ensure you’re making healthy decisions.

·      The benefits of having meal planning practices like improving your health.

·      Having a work-life balance where your to-do list is combined and tasks support each other.

·      How to get clear on where your overwhelm is coming from and work towards achieving ease.

·      Think of 3 important things that you can accomplish, plan for them, and start building your planning muscle.

Episode Timeline:

·      [2:28] The life experiences that led Mia to get relaxed in the kitchen and lead a healthy lifestyle.

·      [8:03] Tips on how to plan your meals in a simple and health-conscious way.

·      [14:11] Mia shares her meal planning habits and how they’ve improved her health.

·      [16:05] How she combines her tasks and works on them as a whole to have a balance.

·      [19:41] How to become aware of your relationship with both overwhelm and ease.

Quotes:

·      “Any planning that you do for food, business, or anything that you’re doing is just a gift from your past self to your future self, so you can really be in the moment.”– Mia [9:09]

·      “The reason that planning for food is really helpful is; the average person thinks about what they’re eating anywhere from half an hour to an hour a day that they could be thinking of creative ideas.”– Mia [12:44]

Links Mentioned:

·      Website: https://plansimple.com/

·      Instagram: https://www.instagram.com/plansimple.co/

Connect with Mia: https://plansimple.com/

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