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

Are you ready to disrupt everything that you know about nutrition? How can you go from making a change to implementing these changes and living them?

In this episode of the Live Your Personal Best podcast, I spoke to Carrie Lupoli, the owner of Disruptive Nutrition and host of the Diet Disruptors podcast. A special educator, behavior specialist, and certified nutrition and life coach for more than 20 years, Carrie realized that many people needed a simple, effective, and affordable way to reach their goals without dieting. With this, she and her team support women by teaching them about sustainable nutritional concepts and getting them into new habits.

Listen to learn more about how you can have a healthier lifestyle and achieve your dream weight without the hassle of dieting and tracking your calories.

Episode Timeline

[2:29] Carrie shares her background on how she started her fitness and coaching journey

[12:23] Carrie’s discusses her approach to coaching people and how her background as a behavior specialist affects her perspective on diet and fitness

[20:47] Carrie talks about her resolution to reality blueprint on how to go from creating goals to living them

[35:40] Carrie imparts her knowledge on where she sees people who try different diet fads get to hang up on these transformations

[41:11] Carrie shares her social media channels and how our listeners can join her group

Key takeaways

• When we deprive our bodies of food as part of our diet regimen, it is more detrimental in the long run.
• Balance your blood sugar and give your body what it needs.
• Instead of thinking about your body as your enemy, think of it as your best friend that protects you from possible problems.
• Before deciding your next diet regimen, ask yourself these questions:
• Is what you’re doing based on science?
• Would you let your kids do it?
• Can you do it for the rest of your life?
• Don’t approach dieting like your getting into different first dates.
• It will be a gamechanger if you understand what motivates you to kickstart your goals.
• There are three things that we should be thinking about all the time:
• What our body needs
• How our mindsets dictate our actions
• How we can be sustainable with our actions
• Confidence should be a part of your mindset.
• When you have a plan, you can operate with confidence in everything that you do.
• Getting strong could help you achieve your fitness goals.
• Don’t rely solely on motivation. Learn to build your habits.

Quotes

• We keep doing the same things over and over again. Every single diet is essentially the same thing. It’s actually deprivation. – Carrie [6:50] 
• What I realized was if I just taught people how to eat wasn’t enough. – Carrie [13:22]
• If you want something different, you have to do something different. – Carrie [16:43]
• The reality is that if we don’t understand what we really need to be doing, we can think we’re going to do it, but we won’t. – Carrie [21:44]
• Building confidence allows you to walk into a room and be able to be you as opposed to a wallflower that feels like they’re not worthy. – Carrie [27:19]
• You can’t control your circumstances, but you can control your response. – Carrie [31:23]

Connect with Carrie: www.disruptivenutrition.com 

Join the Live Your Personal Best Community: https://www.facebook.com/groups/personalbesties

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Imagine a world where our grandchildren and great-grandchildren can still live and enjoy its resources. With all that’s happening right now in the world, it’s time for us to take charge and lead some initiatives to protect the place we’re living in. What’s more, it’s also healthier for our bodies!

In this episode of the Live Your Personal Best podcast, I discuss some of my new year’s resolutions on being more sustainable while becoming healthier this 2022. Aside from this, I also reveal some of the products that I’ll be maximizing to achieve my sustainability goals.

Listen to start becoming more sustainable while becoming healthier.

Episode Timeline

[1:45] Emily shares her new goals this 2022: being sustainable and eco-friendly.

[2:19] Emily points out when she realized she had this goal.

[4:39] Emily describes how her juicer journey started and how brewing teas helped her become more sustainable.

[9:29] Emily expresses her relief after switching to diva cups after using tampons.

[10:44] Emily reveals her other ways on how she will be more sustainable this 2022.

Key Takeaways

• Juicing could help you decrease your food wastage significantly in a week.
• Many sustainable options are healthier options for us.
• Always think about swaps that you could make that are more sustainable.
• Being sustainable could have a positive ripple effect in your life.
• Some switches that you could also initiate this 2022 include the use of:
• Reusable baking sheets
• Bamboo makeup remover pads
• Reusable table napkins
• Reusable paper towels

Quotes

• These little shifts weren’t just something that was more environmentally friendly and more sustainable, but they are also healthier for me, too. – Emily [8:08]

By making these switches, it doesn’t even matter anymore what my reasoning behind it was. – Emily [9:57]

Looking for a little extra help on your goals this year? Come join our 6 week Beyond the Hype Bootcamp open now! https://emilycoffman.org/beyondthehype/

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Do you know how to begin your fitness journey this 2022? Every new year, countless people have vowed that they’ll be more active in incorporating movement in their day-to-day activities. Unfortunately, many have failed to move forward in their journeys because they could not find suitable routines for their specific fitness level.

In this episode of the Live Your Personal Best podcast, I speak with Kaisa Keranen, a personal trainer, fitness educator, and social media influencer known for her fun and innovative ways to keep people moving. She graduated from the University of Washington, where she’s a track and field team member. Later, she got her master’s in exercise science, sports performance, and injury prevention.

Listen to learn more about the best ways to start your fitness journey, no matter what level you are at right now, especially when you are still at the starting level.

Episode Timeline

[2:44] Kaisa shares what she’s been working on at Kaisa Fit right now.

[6:18] Kaisa discussed her approach in motivating her clients to move

[9:26] Kaisa revealed some of the best ways for those who’d like to start working out

[14:11] Kaisa describes her experience being in the spotlight

[17:44] Kaisa spoke about her predictions of the fitness industry

[21:26] Kaisa leaves her last advice for the audience

Key takeaways

• If you’re planning to start exercising, just start.
• Create a doable exercise plan that you can easily stick. Start adding five minutes of movement per day, whether it’s walking, stretching, among others.
• Keep saying to yourself that you’re more than your body, but that does not mean that you should not take care of it.
• If you move to achieve a specific look, you’re most likely going to set yourself up for failure.
• You have to know something so well to be able to break it down so simply.
• Movement is so fun, and it should be so creative.
• Start taking care of yourself this new year.

Quotes 

• “When it comes to the human body, it’s so advanced like it’s literally a miracle that we’re never gonna fully understand, so we can always spend time arguing and breaking down and learning more and I love that side of things.” – Kaisa [5:27]
• “Health is a feeling. It is not a look. Being healthy does not look a specific way. It’s very different for every single human being.” – Kaisa [11:01]
• “It would be foolish to say that we’re not human beings who care about what we look like. You have to be able to take that and put more power over other things.” – Kaisa [19:14]

Connect with Kaisa: https://kaisafit.com/

#1 Reason Why New Year’s Resolutions Fail Episode: https://www.weekonereset.com/goals

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Are you ready to stop thinking small and figure out what you can do to be your best? Having healthy goals means changing your habits and possibly lifestyle to make the necessary changes. The only way to get ahead in life is by prioritizing your health through fitness and nutrition. 

In this episode of the Live Your Personal Best podcast, I speak with Vanessa Bogenholm, a personal trainer, running coach, sports nutritionist, and tennis professional with a private fitness studio. She’s the author of It’s Your Body: Move It, Love It, Live and the CEO of Exercise in the Streets. Vanessa is also a female marathoner who swears that running has made her flexible at age 55 and capable of venturing into many other different sports. 

Listen in to learn how you can commit to your health and fitness and start taking the smallest steps to see change. 

Download the exclusive podcast episode: https://www.weekonereset.com/goals

Key Takeaways:

·       The importance of learning how to take care of yourself and your body as you age. 

·       How running gives you the power into venture in any sport and be flexible at any age. 

·       Understand that you can fix your body at any age and get ahead in life. 

·       Figure out where you want to be in life and how your health and fitness can help you get there. 

·       Stop thinking too small about your goals and figure out what you can do to be your best. 

·       The importance of having a health and fitness coach to help you change your habits and reach your goals.

·       How to set achievable goals and be committed to making changes to your body as a woman. 

Episode Timeline:

·       [0:37] Vanessa on her overweight and ambitionless childhood plus how she started running. 

·       [3:42] How she got motivated to start running alone and as a woman during a different era. 

·       [6:37] How she uses her love for running and nutrition as a way to take care of herself. 

·       [10:34] How running has given Vanessa the ability to evolve to other sports even at 55 years of age. 

·       [12:29] She shares the story of her clients and how they fix their bodies and get ahead in life. 

·       [16:50] All the habits you need to shift to start experiencing significant change with your fitness goals. 

·       [18:16] How to commit to the health of your body. 

Quotes:

·       “Everything is so different now to keep people out of injury and get them running happily instead of running being up your body like we did back then.”– Vanessa [6:13]

·       “To get the right instructor and you put the right effort in, you can do anything.”– Vanessa [11:10]

·       “We start to accept that we’re not that great and I don’t think we have to…but we can all be the best that we can be and feel proud of the work we do.”– Vanessa [15:31]

Connect with Vanessa; https://fitness-23.com

Follow us on social media! https://www.instagram.com/liveyourpb/

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After you’ve built the confidence to go after your goals, it’s now time to make a plan!

In this fourth episode of Week One Reset, I share 3 quick tips on how to make your changes stick throughout the year to keep making progress even after the initial “new”ness wears off.

Get the exclusive podcast episode here:

#1 Reason Why New Year’s Resolutions Fail Episode: https://www.weekonereset.com/goals

Episode Timeline

[3:08] Emily shares the first step, which is to dream big but focus on smaller tasks, that you should do to make sure that the changes that you’re making are going to stick.

[5:00] Emily examines the importance of tracking your progress in achieving your goals.

[7:33] Emily explains the role of preparation in making your resolutions a reality.

Key Takeaways

• Start breaking down your goals into smaller tasks.
• If you’re serious about achieving your goals, tracking your progress would differentiate you from those just interested in these goals.
• When you track your progress, it’s easier to take your emotions out on your goals and assess if you’re choosing the right goal.
• Tracking your progress means you’re checking what you’re doing day-to-day and comparing them to your results.
• The more prepared you are, the more you’re going to enjoy fulfilling your goals.
• Ask yourself every day what you should prepare for your goals.

Quotes

• So don’t get lost dreaming so big and having your goal set so high that you forget to actually do that smaller work, that smaller steps that will be pushing you forward. – Emily [4:50]
• I think that preparation and being prepared is the number one thing that helps people prevent burnout. – Emily [7:39]

—

Are you struggling to meet your new year’s resolution every time? Perhaps, you have fallen into some traps that hinder you from meeting your goals.

Listen to an additional 15-minute episode discussing the number one reason why new year’s resolutions fail and a step-by-step plan on how you can avoid that path: https://www.weekonereset.com/goals

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What if I told you many people don’t go after their resolutions because they haven’t built the confidence to? Making the goal is one thing but then it takes a lot of grit and strength to keeping working towards it. 

Aside from listing down and narrowing down the resolutions you desire to attain, it’s also crucial to have the momentum to transform these into your new realities. Many former and current athletes fail to make their aspirations come to fruition, but that should not be the case this year for you, personal bestie.

In the third day of Week One Reset, I share some tips on how you can be more confident around your goals and how you can achieve your best self as you reach these dreams.

#1 Reason Why New Year’s Resolutions Fail Episode: https://www.weekonereset.com/goals 

Episode Timeline

[2:30] Emily shares her sources of confidence in achieving her goals

[3:10] Emily explains the importance of rewiring your perception of your past

[4:26] Emily discusses the disconnect between the stories about your past that you tell yourself and the realities of what actually happened and how it could affect your mindset towards your goals

[7:05] Emily talks about the importance of forgiving oneself and its role in ensuring that future goals are met

[7:46] Emily reads a passage from Creating Money: Keys to Abundance by Duane Packer and Sanaya Roman

[10:09] Emily shares the activity for Day Three of Week 1 Reset.

Key Takeaways

• When you become confident with yourself and your decisions, you’re rewiring your mind on how it should handle the past.
• You can create any story surrounding yourself.
• Rewiring your mindset is critical to get the confidence boost you need for your goals.
• Allow yourself to forgive yourself that didn’t make the right decision in the past.
• Keep a list of times in the past that you have succeeded in achieving your goals, and you felt abundance in the things you did.
• When you’re feeling down, you can take a step back, review your list, and get a sense of fulfillment that you have achieved in your past, and you can still achieve more in the future.

Quotes

• It’s not about looking at the past and being positive about it. But it’s looking in the past and pulling out very specific examples of when you saw this success, of when you were actually moving towards these goals that you wanted, or you already had what you wanted. – Emily [5:46]
• This new year is not about a brand new you. This new year is pulling out the best of you. – Emily [6:49]

—

Are you struggling to meet your new year’s resolution every time? Perhaps, you have fallen into some traps that hinder you from meeting your goals.

Listen to an additional 15-minute episode discussing the number one reason why new year’s resolutions fail and a step-by-step plan on how you can avoid that path: https://www.weekonereset.com/goals 

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Now that you have determined the goals you want to achieve, it’s time to narrow down and select which one to work on this year!

For day two of the Week One Reset, I share some tips on how you can decide what goal to work towards and how the year should look like. I also share some inspiration from the book Dedicated: The Case for Commitment in an Age of Infinite Browsing by Pete Davis.

#1 Reason Why New Year’s Resolutions Fail Episode: https://www.weekonereset.com/goals 

Episode Timeline

[2:10] Emily shares the importance of focusing on one goal this 2022.

[4:25] Emily explains how our fear of missing out could affect how we commit to things.

[5:46] Emily shares how instant gratification contributes to why we have commitment issues.

[7:47] Emily shares the importance of powering through your resolutions.

[11:50] Emily discusses the activity for the second day of Week 1 Reset. (Procrastinate on Purpose)

Key Takeaways

• To set the perfect goal this year, dedicate yourself to one of your goals. Don’t spread yourself thin and attempt to accomplish multiple goals at once. Narrow your focus on one goal you deeply desire and one specific thing you’re going all-in on this year.
• If you’re working on a goal, see if you can incorporate it into your day-to-day life so that you don’t have to convince and pressure yourself from doing it.
• Speed and shallowness are often linked in terms of goal-setting.
• We don’t want to be using 100% of our effort all the time to achieve our goals. Usually, the more effort it requires for longer, that’s when people start falling off. 
• Don’t think you’re making a right or wrong decision by choosing one of your goals today and putting the others on the back burner. This is just a decision that you’re committing to now, and you’re future will adjust accordingly. You can make any choice into the perfect one.

Quotes

• “We’re missing out on a lot of the things that we crave because we keep on jumping from thing to thing.” – Emily [4:25]
• “Reaching a goal isn’t what gives us meaning. Holding ourselves accountable is what gives us meaning. It’s not just the actual accomplishment of the goals. It’s all about working up that goes there.” – Emily [7:32]

—

Are you struggling to meet your new year’s resolution every time? Perhaps, you have fallen into some traps that hinder you from meeting your goals.

Listen to an additional 15-minute episode discussing the number one reason why new year’s resolutions fail and a step-by-step plan on how you can avoid that path: https://www.weekonereset.com/goals

Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to the first Monday of the first week of a new year!

I like looking at the New Year as a way to reset. Even if I’m working towards the same goals, a new year gives me a fresh start and a burst of energy to make sure I’m on the right track. I like to spend the first week of the year taking the time to evaluate my goals, come up with a plan, and prepping my mind with the right attitude and focus going into the next season.

With that, I wanted to invite you on this journey with me! This week I will be releasing 5 podcast episodes called the Week One Reset. Through this week I will be walking you through how to go from ideas of goals to actual implementation, full of motivational tips and actionable activities for you to do each day.

It’s common for people to write down their resolutions when the new year approaches. Although some people have seen success in this endeavor, unfortunately, that’s not the case for the majority of those who attempted to change something in some of the aspects of their life. 

In this first episode of Week 1 Reset, I discuss the most crucial factor contributing to the new year’s resolutions. I also shared some action steps that you should be working towards this 2022.

#1 Reason Why New Year’s Resolutions Fail Episode: https://www.weekonereset.com/goals 

Episode Timeline

[2:00] Emily discusses the rationale behind Week 1 Reset.

[2:58] Emily shares the importance of making new year’s resolutions.

[5:41] Emily explains why new year’s resolutions work.

[7:19] Emily shares her insights on why it’s great to have new year’s resolutions this 2022.

[7:31] Emily discusses the importance of determining what goal you should be working towards to ensure the success of a new year’s resolution.

[8:00] Emily shares the specific steps you should do when determining the goals you should achieve this 2022.

Key Takeaways

• Even though many people discourage themselves from making new year’s resolutions, it’s still best to set some for yourself this 2022.
• To achieve your new year’s resolution, you should plan and surround yourself with uplifting communities.
• Contrary to popular belief, new year’s resolutions work for many people.
• Look for goals that you can control. If possible, make sure that when you create these goals, you can feel like you can work on them, and they can change you no matter what circumstances you’re in.
• Many people fail to achieve their new year’s resolutions because they have the wrong goal.
• List down all the possible goals you might have for yourself.
• These goals might be short-term or long-term.
• These goals should cover different facets of your life.
• These goals should make you happy and fulfilled.
• Ask yourself what goals you’ll be proud to accomplish by the end of the year.
• Say your goals out loud and observe how it transforms into a physical object as you create sound waves from these goals.

Quotes

• “It’s true that you don’t need a new year’s resolution, but if you have this itch in the back of your mind like I’ve been wanting to make this change, I’ve been wanting to do this thing. I’ve been wanting to accomplish something that I just didn’t know when to start, and this is that nudge. This is a great starting point. So since you’re already here, why not make it?” – Emily [3:43]
• “This is the year to set a resolution. This is the year for personal development.” – Emily [6:15]

—

Are you struggling to meet your new year’s resolution every time? Perhaps, you have fallen into some traps that hinder you from meeting your goals.

Listen to an additional 15-minute episode discussing the number one reason why new year’s resolutions fail and a step-by-step plan on how you can avoid that path: https://www.weekonereset.com/goals

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Are you having trouble reflecting on your year when there’s not something within your reach? How about when you feel like you weren’t able to achieve your targets and goals this year?

In this episode of the Live Your Personal Best podcast, I shared my goals and achievements this year and how I am hopeful for a great 2022. I also shared some things that I’m looking forward to in the year and what you should expect from me in the coming year.

Episode Timeline

[2:05] Emily shared her desired goals for 2020 and how she was able to meet them in 2021

[5:08] Emily discussed her fitness goals next year

[6:08] Emily shared his thoughts on the lowest of lows and just existing

[8:04] Emily shared her commitments for 2022

Key Takeaways

• Don’t compare what you did last year and what you achieved this year.
• Create a manifestation list so that you can go outside of your everyday thoughts of what you want.
• If you have big goals, ensure that you can continue to feel some progress.
• Take into consideration having smaller goals while trying to achieve bigger goals.

Quotes

• “What’s really going on, yes, not the sexy thing to do, it’s not the most exciting, but I’m still leveling up.” – Emily [4:48]
• “We don’t always have to go from one extreme to the other, and it is fine to just exist in that in-between. Maybe you’ve had a great, but it’s just an average year. You don’t have to wait until you’re at your lowest until you’re going to make your big change.” – Emily [7:08]

If you enjoy this podcast, please take a minute to rate and review on Spotify or Apple Podcasts. I truly appreciate your support.

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We made it to the end of 2021, how wonderful is that?

In this episode of the Live Your Personal Best podcast, I would like to bring you a compilation of the best advice pieces we received that year. This is not about taking one thing from this episode, but rather hearing encouraging words from others to help you arm yourself with motivation for the new year. What was your best moment of 2021 in the show? Did you have a specific episode or section of an episode that truly motivated you to make the necessary change in your life?

Key Takeaways:

· Say yes to yourself and work out the how. Life is about doing whatever success means to you if it gives you meaning, fulfillment, and happiness. 

· Be gentle and take time to do restorative stuff without being too hard on your body, and it will appreciate it more when you hit your 60s and 70s.

· Obstacles are just an illusion. There’s absolutely nothing that you can’t put your mind to or accomplish with the right mindset, work ethic, and determination, no matter what obstacles are in your way.

· Get clear on where you’re currently at. If you don’t know what you want or where you’re going, think of the opposite of what you don’t want to create self-awareness. This will help you have an understanding of what’s not serving you and what to do to get closer to where you want to get. 

· Choose to try, invest in yourself, and take action towards the vision that you’ve been looking for. 

· Guard yourself against following certain people that trigger the things that are very uncomfortable for you and instead surround yourself with people that understand you.

· Stay with the desire of losing weight if that’s your goal. Focus on enjoying the journey even as you focus on the final destination to learn and grow in a way that makes your weight loss goals delicious. 

· Assess your relationship with alcohol if you’re thinking about ditching it entirely or you’re just sober curious. Understand that your why might change over time but trust the process because it’s not a one size fits all thing. 

· Track your normal day and see what your calories are and what your food habits are like to get started whether your goal is to lose 5lbs or 50lbs. 

· Always remember to pour into yourself and reflect on your day/week, and ask yourself what you can celebrate to continue building a healthy mindset. 

· Embrace where you’re at in your journey and think of how you can take small steps towards getting where you want. 

· Get started and find someone to help you reverse engineer your goals to accomplish whatever it is you want to accomplish. 

· Believe that you deserve to be healthy and start by being authentic and loving yourself. Allow health to come to you naturally and with ease. 

· Don’t settle for the applause of people and instead focus on the fullness of your potential as an athlete or high achiever. 

Quotes: 

“If you continue to be a student of life and just learn and be part of an environment that’s supportive, it’s going to lift you higher.” [2:54]

“You have every right to build the vision that you want; you have every right to be the strongest person that you can possibly be, but it’s up to you.” [6:27]

“When things are the most chaotic, that’s really when they work out the best because it all fizzles to where it’s supposed to be.” [13:29]

“You can’t heal a body that you hate; if you hate yourself, you’re never going to get healthy.” [17:59]

Hope you have a wonderful holiday season. Please take a screen shot and tag @liveyourpb on your instagram stories if you enjoyed this episode 🙂

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