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

As the holiday season comes to a close and the new year greets hello, many health enthusiasts, aspiring athletes, and even gym neophytes focus on starting new habits and revisiting old ones that could help them reach their fitness goals. Gyms and coaches alike have seen the trend of many people starting the year right and having problems being consistent in meeting their goals. Worse, even though they have seen consistency in their efforts, they are having a hard time losing those unnecessary fats. Perhaps, it is time to change your mindset on the gym.

In this episode of the Live Your Personal Best podcast, I spoke to Natalie, a former CrossFit competitor, for many years. After ending her CrossFit competition career, she decided to change her mindset around the gym. She also works with different types of people having trouble losing and maintaining their weight. She discussed how different factors like the lack of the right mindset in going to the gym is detrimental in reaching your different fitness goals and what you should do to ensure that you’ll have the right mindset as you take the time to achieve your desired results.

Key Takeaways:

• Contrary to popular belief, harder is not always better for physical activities. To get ahead, take the time to rest, especially when you’re doing intense physical activities.
• Listen to your body, especially when it’s showing signs that you need to slow down.
• If you don’t see results from your food or workout, it’s a stress issue.
• Don’t treat your body like a machine. If you do, it might cause your disconnect with it.
• When you don’t know how to proceed with your journey, create a vision of what life you want to have and start aligning your actions, routines, and habits to realize that vision.
• Take a step back and assess your relationship with the gym and food to learn more about how you can move forward.
• If you want to be fit or lean, there are two skills that you should learn: loving movement and looking for activities that are low stress.
• When you focus yourself on what you love about moving, you’re going to show up better, and you’re going to be motivated to move your body.
• Learn to train your mind on what you love about working out, and the body will come with it after.
• Ask yourself where you want to go, what behaviors are not benefiting me and others, and what skills I need to develop from taking where I want to go.

Episode Timeline:

[2:32] Natalie shared her CrossFit competition journey

[4:28] Natalie discussed her health scare, and it opened her mind to changing her mindset

[8:44] Natalie explained the connection between fat loss and stress and how the latter can be detrimental in achieving your target weight

[11:46] Natalie discussed how athletes can read their bodies and how it could help build the right mindset.

[14:28] Natalie shared some advice that she gives to her clients that are experiencing stress and not seeing results 

[19:51] Natalie’s discussed her transition from competition to finding movement

[24:15] Natalie’s final thoughts

Quotes:

I was super confused like what the hell. Like how can you gain weight working out as hard as I can? I’m not an athlete. How can this happen to me? It turns out that stress can make you fat, and I didn’t realize that. Nobody really talked about that. – Natalie [6:09] 

That emotional stress is typically the thing like you can be doing all the things right, eating well, drinking water, getting your sleep, doing your workouts, getting your walks in. If you’re always thinking about what’s next, what I have to do, why am I not doing enough or you’re questioning whether you’re eating enough or eating too little or you know you’re worried about like if this food’s gonna make you fat. That’s all stress. – Natalie [17:17]

Connect with Natalie: Instagram: https://www.instagram.com/natalie.newhart/ 

Free Consultation: www.talk2nat.com

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Christine DeLozier is a licensed acupuncturist specializing in sexual health. Her book, Diet for Great Sex: Food for Male and Female Sexual Health has been featured in The Daily Mail, CBS, UK’s The Sun, Mel Magazine, The Toronto Sun, and she has offered expert commentary for The Huffington Post, Marie Claire and Good Housekeeping.

Christine studied Biology and Psychology at the University of Rochester, where she was in a program that trained students to become research scientists. She also holds a dual Master’s degree in Acupuncture and Traditional Chinese Medicine, and also a Master’s in Counseling. During her education, she studied Chinese dietary therapy, and earned a certification as a Holistic Nutritional Counselor.

Always rather obsessed with diet, nutrition, and natural health, Christine’s philosophy is rooted in an evidence-based understanding of the physiological effect of food on the body, while honoring the wisdom of traditional Chinese medicine. She treats every patient holistically, as an individual and wishes to use her unique skill set to help others in a kind, loving way.

Learn more on Christine: https://christinedelozier.com/

Follow on instagram: https://www.instagram.com/liveyourpb/

Join us Friday December 17th, 12 pm EST. Username @emilycoffman

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Are you one of those people who like to push themselves so hard towards reaching a goal until you’re miserable? The truth is, you won’t achieve your goals to the fullest if you don’t practice self-discipline and self-compassion through rest and recovery. Always remember that there’s no excellence without self-compassion. The hustle culture isn’t serving both your physical and mental health, and it’s only by finding balance will you be able to achieve greatness. 

In this episode of the Live Your Personal Best podcast, I speak with Jiggy, a youth motivational speaker teaching college students how to excel in their craft and prioritize their mental health so they can optimize their performance and continue to build their legacy. Listen in to learn about the questions you need to ask yourself to understand the root cause of your need for approval and raise your level of self-awareness. 

Key Takeaways:

·       The importance of rest and recovery in enhancing performance.  

·       How to be serious about your rest, mental health, and self-care to avoid burnout.

·       Stop looking for reasons and excuses to drive yourself to burnout and instead focus on sustainability and longevity to attain greatness. 

·       How to create self-awareness around what brings you rest and effective rest. 

·       Start with your non-negotiables first when time-blocking to avoid deteriorating your health.

·       How to constantly check in with yourself and encourage yourself to continue showing up and progressing.

·       Start digging into the why and the root cause of things to understand yourself better so you raise your level of self-awareness.

·       How to develop self-discipline by keeping promises (goals) that you make to yourself.

Episode Timeline:

·       [2:44] How Jiggy found her passion in motivational speaking and working with college students. 

·       [4:37] How a childhood void of compassion and early life experiences contributed to who Jiggy is today.

·       [8:09] Understanding that you’re deserving of rest, recovery, and self-care. 

·       [12:33] How Jiggy strategizes to create self-awareness around rest and effective rest. 

·       [16:18] All the things she’s done and those she’s still doing, plus how she keeps herself in check. 

·       [21:04] The power of understanding your limits and the fine line between self-discipline and self-sabotage. 

Quotes:

·       “Society is obsessed with trying to prove that we’re hard workers that way we’re deserving of all the rewards and medals that come with life.”– Jiggy [9:38]

·       “Once the intention of doing something surpasses your heart’s desires and all of a sudden it’s overflowing into burnout and self-sabotage, that’s where you really want to check in as to why that is.”– Jiggy [24:04]

Na Eun “Jiggy” Yoon is a youth motivational speaker teaching college students how to excel in their craft AND prioritize their mental health, so they can optimize their performance and continue building their legacy — during and after college.

Jiggy is also a performance coach helping young professionals and competitive athletes build strategies to obtain sustainable, successful careers.

Additionally, Jiggy is the founder of Vulnerability Is Dope, an apparel collection with a meaningful message.

Jiggy believes in the power of BOTH: Both self-discipline AND self-compassion. Beast mode AND human. Hustle AND healing.

Learn more about Jiggy: https://www.jiggyyoon.com

Connect with me on instagram! https://www.instagram.com/liveyourpb/

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Are you facing hard life situations that are driving you to give up on your dreams? Did you know that obstacles are just an illusion? You can achieve whatever you set your mind on by having a positive outlook on life and turning your adversities into opportunities when life gets rough with you.

Our guest on the Live Your Personal Best podcast today, I have with me, McKenzie Coan, a professional swimmer, public speaker, disability advocate, and author of Breaking Free. McKenzie has brittle bone disease which has seen her break almost every bone in her body and had been doing Aquatherapy at the local aquatic center before gaining an interest in professional swimming.

Listen in to learn the need for emotional relaxation for athletes to get back to themselves after rigorous training and competition. 

Key Takeaways:

·       How to turn your adversity into an opportunity to work on bettering yourself in other areas. 

·       Learning how to have a positive view when things don’t work out the way you planned.  

·       Understanding athletes’ emotional experiences in and out of the game.

·       Have determination and the right work ethic and don’t allow obstacles to stop you from going after your dreams. 

Episode Timeline:

·       [3:16] McKenzie on her experience at the 2021 Tokyo Paralympics Games.

·       [5:10] How the 2020 Tokyo Paralympics Games postponement impacted her as an athlete and as a person.

·       [8:00] She explains how she deals with having a disability that leads to bone breakage all the time. 

·       [11:00] How McKenzie first heard and got interested in the Paralympics plus the process of getting into the movement back then and now. 

·       [16:00] The joy of having medals and encouraging others to strive to get to greater heights. 

·       [19:44] The reflective life events that inspired her to write her book Breaking Free.

·       [23:53] Athletes’ experiences in and out of the game, plus McKenzie’s closing tip. 

 Quotes:

·       “It’s important to be able to look on the bright side of things and look for a way to make it something productive; it’s not so much as something that happens to you as it is something that happens for you.”– McKenzie [9:00]

·       “Obstacles are just an illusion, there’s absolutely nothing that you can’t put your mind to or accomplish with the right work ethic and determination, no matter what obstacles might be on your way.”– McKenzie [26:20]

Connect with McKenzie: https://www.instagram.com/mckenzie_coan/

Come join the community on instagram: https://www.instagram.com/liveyourpb/

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It’s Thanksgiving! And I am doing what makes me happy, are you? Holiday traditions surrounding Thanksgiving is about eating and family time, which might confuse your fitness routine. Even with many opinions about how you should plan and handle your holiday, I say you choose happiness without judgment or trying to impress others. 

In this episode of the Live Your Personal Best podcast, I explain why it is important that you set your intentions right and choose happiness this Thanksgiving. Listen in to learn what I’ve planned out for my Thanksgiving and why I’m not comparing myself anymore. 

Key Takeaways:

·       Stop comparing your experiences and habits and choose happiness this Thanksgiving.

·       Stay present and set intention in what you really want to do without judgment. 

Episode Timeline:

·       [2:51] I’m intentionally doing what makes me happy and why you should too. 

·       [4:41] How to stop comparing and judging yourself and what you want to do. 

Quote:

·       “Sometimes we go in with the judgment of wanting to impress or wanting to make someone happy.”– Emily [8:59]

·       “If someone else can’t see something about you that you’re not trying to intentionally hurt them, or do whatever else they’re telling you that you’re doing just for being you or doing what makes you happy, then that is more of a problem on them.”– Emily [9:42]

Come join the community on instagram: https://www.instagram.com/liveyourpb/

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Do you struggle to find motivation and get out of a funk? We usually run to find motivation on the days when we are in a bad mood or things aren’t working out, and motivation becomes the last thing we need. But how about developing high-performing habits and practices that will sustain you to go after your goals whether you have the willpower or not?

In this episode of the Live Your Personal Best podcast, I speak with Gez, a high-performance coach, motivational speaker since the age of 18, and the author of Motivation Without the Hype. He helps teams, organizations, and professionals to be motivated without the hype. 

Listen in to learn the importance of identifying the hurt that’s pulling you back and releasing it to achieve results from your goals. 

Key Takeaways:

·       How your mindset, skillset, and action can transform your life.

·       How to find success by humbling yourself, being a listener, and plugging in to the right people. 

·       Turn your bad habits into high-performing habits through practice and overcoming challenges. 

·       Have big enough reasons and firmly decide where you want to be for motivation to move you.

·       How to change your situations and make your breakthroughs by choice and not by chance.

·       Develop energy and resiliency to overcome adversities and achieve your goals. 

·       The power of dedication and focus in helping you achieve results and be more positive. 

·       Identify the things that are pulling you back, feel with them, deal with them, and then release them to move forward with your life. 

·       Learn to say yes to yourself and work out the how while surrounding yourself with supportive people.  

Episode Timeline:

·       [2:43] How Gez helps people get motivated without the hype plus how it all started for him.

·       [9:31] Why motivation isn’t working for you, plus a step-by-step strategy to get you to your goals. 

·       [13:42] The three types of people and how to shift your mindset and be dedicated.  

·       [15:24] Motivation vs. Willpower, and why motivation is more powerful. 

·       [17:37] How to become human and deal with the hurt that’s pulling you back.

·       [23:22] The importance of setting a date on your goals to be accountable.  

Quotes:

·       “It’s not just about motivation or inspiration, it’s really a decision.”– Gez [6:45]

·       “The power of empowerment is having self-awareness and taking responsibility.”– Gez [8:35]

·       “It’s not by chance, it’s always by choice; if you make that choice today then you’re on your way to a breakthrough.”– Gez [11:27]

·       “The choice that you make today is going to determine your future; you hold the keys to your destiny and if you want to live your best life, live it right now.”– Gez [22:21]

Follow along with Gez: https://gezperez.com

Stay connected! https://www.instagram.com/liveyourpb/

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Would you like to retain your athletic identity even after retiring from competitive sport? Life after sports doesn’t mean you have to lose your identity; you can become an everyday athlete who enjoys the sport less competitively or does something similar but different. 

Ready to read the full book?? https://amzn.to/3ysSbqW 

In this episode of the Live Your Personal Best podcast, I share a chapter from my book Elite to Everyday Athlete on how to nurture a new athletic identity. Insights from former NFL quarterback Tony Romo, Olympic Bobsledder Bethany Hart Gerry, sports psychologists and more. Listen in to learn the benefits of being a CAMO to enjoy your former sport and retain your identity as an athlete. 

Key Takeaways:

·       How to try something similar yet different from your former athletic sport to feel encouraged after your retirement. 

·       How to become an everyday athlete after transitioning from being an elite athlete. 

·       How to keep sports in your life by staying an active athlete. 

·       How to build a career in sports by transitioning to coaching after retiring from competitive sport.

·       How to become a sports mentor to redefine your identity after being an elite athlete. 

·       Allow yourself to become an observer of your old sport and find fulfillment in it. 

Episode Timeline:

·       [2:04] Defining an everyday athlete and how to become one after retiring from competitive sports. 

·       [5:14] Stories from former elite athletes who transitioned to lesser demanding sports after retiring. 

·       [8:57] Understanding CAMO – Coach, Athlete, Mentor, Observer. 

Quotes:

·       “For the athletes who aren’t burnt out of their sport by retirement, it’s still hard for them to continue training the same way; athletes naturally won’t be able to continue performing at the same level they did when competing.”– Emily [3:20]

·       “There are ways to continue being an athlete without needing to compete at the highest level; an elite athlete can become an everyday athlete.”– Emily [5:04]

·       “Keeping sports in your life can help with working out again or just feeling fulfilled, but staying an active athlete is just one of the ways to keep sports in your life.”– Emily [8:50]

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We are so used to physical fitness studios, but what about a mental fitness studio? Have you ever heard of one or maybe attended one? A mental fitness studio is one that specifically focuses on helping people connect their mind and body through mindfulness techniques. Mental fitness is just as important as your physical fitness, and a mental fitness studio is there to bring the lacking community aspect into mental fitness. 

In this episode of the Live Your Personal Best podcast, I speak with Liv, the CEO and Founder of Liberate, the first-ever mental fitness studio. She ties together her deep knowledge of mind and body connection with open energy and a positive attitude to offer meaningful mindfulness classes. Listen in to learn how you can ease into mindfulness practices that work for your mental health without necessarily doing what others are doing. 

Key Takeaways:

·       The importance of connecting people as a community so they feel supported in their mental health journey. 

·       Start getting present by training your mental muscles so you can stay prepared for tougher times that require resilience. 

·       How practicing mindfulness can help you be calmer and stronger in yourself. 

·       The importance of positive self-talk and celebrating micro-steps that you make every day. 

·       Learn to stop comparing your now with your past or future to find happiness and fulfillment.

·       How to find the mindfulness practice that works for you without feeling the pressure of doing it a certain way. 

Episode Timeline:

·       [3:05] Liv on how she was inspired by the openly embraced physical fitness to start a mental fitness center.

·       [5:18] Why she’s motivated to bring the same communal experience around mental fitness as there is in physical fitness. 

·       [6:12] She shares the techniques and modalities they use at Liberate Studio and their benefits. 

·       [8:29] The five key mental muscles that they focus on to expand your knowledge and connection. 

·       [11:57] Liv shares how practicing mindfulness helped her overcome her mental issues, plus her current fitness routine. 

·       [18:38] How to start your mindfulness journey with small steps to get there. 

Quotes:

·       “You don’t only work on resilience when you’re going through tough times; ideally, you strengthen your resilience muscle before the tough times so that when stuff happens you recognize that you can handle anything.”– Liv [11:00]

·       “We don’t have to change the world in a day, we just have to make progress every day.”– Liv [16:44]

Take a liberate class: https://www.liberatestudio.com

Follow on Instagram: https://www.instagram.com/liveyourpb/ 

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It’s that time of the year again when the cold starts kicking in, making us lose a lot of the motivation that we’ve been building all year. The truth is that you don’t want to just survive waiting for the next season to come by, you need to form habits that will keep you living and thriving. How then do you improve the seasonal depression that comes with winter?

In this episode of the Live Your Personal Best podcast, I share some motivational hacks to help you overcome the seasonal depression that comes with winter. Listen in to learn how developing habits that nourish your physical being will also improve your mental and emotional states. 

Key Takeaways:

·       Whatever activity you’re trying to do right now, you can just add in the element of the outdoor to get your sunshine. 

·       Think of choosing and eating seasonal foods that are still going to nourish you during winter if you don’t feel like eating healthy. 

·       Make commitments and to-do lists that you can follow through and avoid overcommitting. 

Episode Timeline:

·       [2:42] Don’t be fooled that you can’t get in the sunshine just because there’s no sunshine right now. 

·       [6:06] Focus on eating seasonal foods suitable for the winter season. 

·       [8:33] Follow through with your commitments to become better. 

Quotes: 

“If you’re not feeling like eating healthy, switch to focusing more on seasonal foods.”– Emily [8:28]

“When it turns to a harder time to be focusing on your goals, or you have more resistance, that’s when it is important to actually make this into commitments for yourself.”– Emily [8:45]

Follow on Instagram: https://www.instagram.com/liveyourpb/ 

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Do you struggle with time management and productivity? We often feel overwhelmed with the many tasks we have to accomplish daily that we end up putting off important things like fitness. But, to manage your time perfectly and be the most productive at the same time means doing the inner work so you’re also feeling good while doing it. 

In this episode of the Live Your Personal Best podcast, I speak with Marisa Lonic, a time management and productivity coach helping working moms go from overwhelmed to empowered. Listen in to learn the importance of being flexible and accountable with your time management habits to be productive. 

Key Takeaways:

·       Stop holding off the things you want to do and do them today because the perfect time never comes. 

·       Combine structure, organization, and systems part of time management with doing inner work.

·       How to quiet the mental noise and instead focus on the one goal that needs to be done. 

·       Incorporate your fitness in your morning routine or add it to something you’re already doing to make it easier to accomplish.  

·       How to balance flexibility and accountability when it comes to productivity and time management. 

·       Stop saying “I don’t have time” to shift your thinking and change how you’re managing your time. 

·       How to prioritize and be a better version of yourself in all areas of your life. 

Episode Timeline:

·       [1:54] Marisa on how her journey with productivity and time management led her to support other women with such strategies. 

·       [5:53] How to be your most productive self while feeling good doing it. 

·       [7:02] Get clear on what you want to be done and focus on it without allowing any distractions. 

·       [10:40] Marisa shares a few tips on how to perfectly incorporate fitness in your day.

·       [14:22] Tips on how to reenergize and still be productive. 

·       [17:15] How Marisa manages her time with flexibility and accountability to remain productive.

·       [19:39] The one mistake that’s holding you back from accomplishing your goals. 

Quotes:

·       “The perfect time never comes; there’s always an excuse or something valid happening in life where we want to delay things.”– Marisa [5:13]

·       “Productivity doesn’t mean that every minute of every day is being used towards doing something, sometimes our productivity is best spent having some freedom to think or dream.”– Marisa [15:11]

Get your copy of Elite to Everyday Athlete: https://amzn.to/3ysSbqW

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Connect with Marisa:

www.mamaworkit.com

www.instagram.com/letmamaworkit  

www.facebook.com/letmamaworkit  

www.linkedin.com/in/marisalonic

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