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

How often do you hold back from being the person you have always wanted to be just because others think otherwise? In this episode, I have an opportunity to interview Laarni Mulvey.

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 Laarni Mulvey is the Founder of Strong and Mighty Company. She has been using her voice as a source of encouragement to women to harness their unique power and strength. She encourages and leads women to honor themselves and build a powerful legacy for future generations. Her message is to champion women to let them know they are stronger than they think they are. Also, she is the perfect definition of “you can become whomever you set your mind to become.”

Are you ready to get inspired? Listen in to this conversation.

Key Takeaways from the Episode:

·      You are stronger than you think you are

·      You have the right to be whoever you want to be

·      Never allow anyone to dictate what you can and cannot do

·      Never shrink yourself to fit in

Episode Timeline:

·      [02:42] Getting to know Laarni

·      [06:15] What inspires Laarni to join the athletics world?

·      [09:51] Laarni’s inspiration to hit the gym

·      [13:47] Biggest obstacles that Laarni faces as a powerlifter and an athlete

·      [17:24] Laarni’s book: Standing in Strength inspirational stories of power unleashed

·      [22:00] Advice to people having similar challenges as Laarni

Quotes: 

“I can’t say I don’t like something if I never tried it.” [10:49]

“My body will break. If I allow it to break, my body will break if I’m doing something that I’m not prepared for or trained for.” [14:12]

“I have every right to be the strongest person that I want to be not for you. But for me, and I have every right to have opportunity.” [16:18]

“I believe that women should be strong, and I believe that they should have the opportunities to be whoever the hell they want.” [16:39]

“I want to make sure that women know they’re not alone. That there’s a whole community of us who went through this, who went through a struggle and are on the other side of betterment” [19:22]

“There is a greatness and strength inside of us that we have not tapped into, you may have scratched the surface, but you have, have you really tapped into it. And it’s the time when you have to outgrow and outperform all these standards that are set upon you.” [22:04]

“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. Make that choice, invest in yourself, decide, and act. Don’t just think it! Take that action to build that vision that you’ve been looking for.” [23:49]

Connect with Laarni Mulvey: 

Instagram: https://www.instagram.com/laarnimulvey/?hl=en

Website: https://laarnimulvey.com/

Follow along at: https://www.instagram.com/liveyourpb/

https://www.facebook.com/groups/personalbesties

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Have you been feeling too lazy to even perform your everyday tasks? Sometimes laziness goes beyond just having a lazy day and we all experience it in one way or the other. I have had my experiences with laziness before, and the best way to cure it is by first recognizing where it’s coming from and then taking the action steps to help overcome it.

In this episode of the Live Your Personal Best podcast, I talk about laziness, my recent experience with it, and the three steps to help cure it. Listen in to learn how burnout and overwhelm can lead to energy depletion and eventually laziness. 

Key Takeaways:

· How feeling overwhelmed and burnout can lead to general laziness. 

· Learn to intentionally create and dedicate time to be lazy and productive to avoid burnout. 

· Surround yourself with an energizing environment that helps you stay focused on what’s important.

· How to create a plan of the one thing you’re going to do to avoid too much thinking. 

Episode Timeline:

· [2:20] The reasons why laziness shows up in your everyday life. 

· [4:04] My experience with laziness the last month and the 3 steps that helped me deal with it. 

· [12:08] How making a plan and starting small with your tasks will help start curing your laziness. 

Quotes:

· “By creating a time of laziness and of productive, it helps from just feeling burned out.”– Emily [6:43]

· “Once we address where laziness is coming from, then you can have a plan of how to attack it.”– Emily [3:01]

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Would you like to take your power back and confidently step into whom you were created to be? To stop chasing after perfection and instead work on yourself from a place of love and gratitude? Health and fitness should be viewed as a way to honor and nourish your body, and to do that, you have to build a foundation by first recognizing and healing your past mistakes. 

In this episode of the Live Your Personal Best podcast, I speak with Rachel Brooks, a fitness and lifestyle enthusiast, entrepreneur, bestselling author of Chasing Perfection, and the host of the Confident Woman podcast. She’s a former bodybuilding bikini competitor and champion who after many years of personal issues and setbacks, is now empowering women to become their best and most confident selves.

Listen in to learn how you can create your own story by working on yourself to overcome the all-or-nothing mentality. 

Key Takeaways:

·       How to prioritize yourself and take your power back by taking time for yourself.

·       How to view fitness as a way to honor and nourish yourself and be at your best for those you love. 

·       How to step into who you were created to be by overcoming your insecurities and knowing who you are. 

·       Learn to give yourself time to stick with something, to determine if it’s the right approach for you. 

·       The power you have to create your own story, which you can do by confidently and consistently building a foundation.

·       The importance of being self-aware and grateful for lessons from your past mistakes. 

Episode Timeline: 

·       [1:44] Rachel’s book Chasing Perfection, which is about the self-discovery process. 

·       [8:04] She shares her story of comparison and chasing perfection and how it all transformed for the better. 

·       [19:31] The steps to help you build a better you every day than you were yesterday. 

·       [22:35] Rachel’s Fit from Within program and the four pillars it teaches.

·       [27:46] Her advice to people still chasing perfection and want to discover themselves. 

Quotes:

·       “Working out and taking care of your health and fitness journey is such a high regard esteem for taking care of oneself.”– Rachel [3:28]

·       “This isn’t a race to win to be the best of everything, it’s really just about embracing life for who and what you are, what you want, and what that desired outcome is.”– Rachel [17:50]

·       “The journey is the struggle, and in the struggle, there’s so much beauty.”– Rachel [21:41]

·       “Sometimes the hardest person to forgive is ourselves because we’re the ones filling our buckets and living the reality.”– Rachel [30:45]

Connect with Rachel: https://www.iamrachelbrooks.com

Follow along at: https://www.instagram.com/liveyourpb/

https://www.facebook.com/groups/personalbesties

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What does it take to find a purpose away from sports as a former athlete? A purpose that is much more than the job you end up doing and that impacts others to see their greatness? Life after sports can be a hard one to comprehend, but with the right guidance and support, you can find a purpose and an identity other than just being an athlete. 

In this episode of the Live Your Personal Best podcast, I speak with Darryll Stinson, a former division 1 athlete, author, speaker, and suicide survivor. He pulled out of rock bottom after battling multiple challenges in his youth which include violence, drug addiction, and attempted suicide. 

Listen in to learn how to find your purpose and use it to impact others by showing them their greatness. 

Key Takeaways:

·      How lack of purpose in anything else other than sports can lead to mental instabilities.

·      How to separate your job and your purpose and find a way to express that purpose. 

·      How to find your purpose and fulfillment away from your career as an athlete.   

·      How to use your purpose after sport to impact other people’s lives. 

·      Why you shouldn’t live for the applause of people and should instead strive for inner fulfillment.   

Episode Timeline:

·      [2:54] Darryll on his career as a Division I Athlete and how it defined who he was.

·      [5:30] Life after a career-changing injury and how it completely changed his life. 

·      [11:47] He explains how he transformed his mindset and outlook to help former athletes. 

·      [18:22] Find a purpose and impact others by showing up as your most authentic self. 

·      [22:52] Darryll on how they give former and forgotten athletes a second chance to succeed in life away from sports. 

Quotes:

·      “Even if I could be successful at something else, I didn’t want to be successful at anything else; sport was my passion and what I felt was my purpose.”– Darryll [9:09]

·      “Just because you’re not good at a thing doesn’t mean that you are not called to that thing.”– Darryll [14:59]

·      “Purpose isn’t about climbing a ladder and winning a trophy; purpose is about showing people the greatness inside of them.”– Darryll [20:25]

·      “Don’t settle for the applause of people, always level up because of what you see inside.”– Darryll [25:15]

Connect with Darryll: DarryllStinson.com

 Follow along at:

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

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Are you ready to break your identity as an athlete? To move on from what you’ve always known and find who you are for the future? It is so easy for us athletes to attach our identity to who we are as athletes even after that part of us no longer exists. How then do you let go of this athletic identity and embrace all of what you’re about to experience in your life?

In this episode of the Live Your Personal Best podcast, I do a chapter reading from chapter four of my book the Elite to Everyday Athlete. Listen in to learn how you can regain your identity away from the athletic identity that you gained after years of being one.  

Key Takeaways:

·       How to define and maintain your identity as a person without getting attached to your athletic status. 

·       How we often associate our full identity and self-worth with the work we do. 

·       Be self-aware and realize that your life has other chapters other than your work. 

·       How to separate your old athletic identity when that is no longer part of who you are. 

·       Learn to embrace the uncertainty that comes with the freedom of no longer being an athlete. 

Episode Timeline:

·       [3:16] The inner athlete – how sports often define your identity even when you don’t want to.

·       [5:22] The story of Max Browne and how he maintained his identity as an athlete. 

·       [9:04] Understanding why you’re not your work. 

·       [10:32] How to find your internal identity as an athlete– the story of Stephanie Rice. 

·       [12:47] Explore your identity – learning to let go of your athletic identity. 

Quotes:

·       “No matter how hard an athlete trains, no matter how much time and energy he/she puts into it, there are some things that are always out of their control.” – Emily [7:17]

·       “Your work is simply a part of you but it’s difficult to separate the idea of meaningful work from a meaningful life.”– Emily [9:29]

Follow along at:

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

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Do you feel like you could use more motivation to get to your goals faster? The truth is that we are not always going to be motivated, which is why we need a reason to bring back that motivation. When looking for motivation, it is important you think about what the future you would want you to be doing.  

In this episode of the Live Your Personal Best podcast, we have a pep talk about motivation and what your future self has to do with it. Listen in to learn the importance of having tangible goals and celebrating each time you accomplish even the smallest of each. 

Key Takeaways:

·       How to allow your motivation to be influenced by who you want to be in the future.

·       Make your goals tangible into something you can measure to see if you’re accomplishing success. 

·       Learning how to celebrate the steps you take towards your success no matter how small they are.

·       Find the happiness in your life to be motivated to work towards happiness with your life. 

Episode Timeline:

·       [1:20] How my decisions today are motivated by my future self. 

·       [8:43] The importance of having tangible goals that give you success. 

Quotes:

·       “You can be doing everything the same, but if you don’t have what you’re hoping to accomplish at the end, you may never see it as successful.” – Emily [7:29]

·       “Motivation comes and goes and that’s why it’s so important to celebrate where you’re at and celebrate what you’re doing every day.”– Emily [9:43]

Follow along at:

https://www.tiktok.com/@_emilycoffman?   

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

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Do you often feel guilty for not reaching your goals fast enough? We often feel the need to do more even though we’re doing enough at that very moment. How about you start tracking your goals in order to get rid of that guilt feeling? I adopted the fill your bucket method, which helps me track my goals and balance my life.

In this episode of the Live Your Personal Best podcast, I talk about the fill your bucket method and how it can help you set or track your actions. Listen in to learn the two ways you can execute this method to help simplify and balance your life. 

Key Takeaways:

·       How using the fill your bucket method will allow you to achieve your goals without feeling guilty. 

·       How to set or track goals with this method by taking small steps. 

·       How to track and balance activities that are either filling or draining your bucket throughout the day. 

Episode Timeline:

·       [0:57] How we often feel guilty for not doing more. 

·       [2:27] The fill your bucket method – the six things I started to do daily to fill my bucket. 

·       [8:11] The two ways you can use the fill your bucket method to achieve your goals. 

Quotes:

·       “If we were just in our own heads minding our business, we wouldn’t feel guilty for our actions or for not reaching our goals fast enough.”– Emily [1:11]

·       “This helped with the guilt of I need to do more and more because I could see where my time was actually going.”– Emily [7:10]

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

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Have you been struggling with your nutrition as a former athlete? You’re not alone; research shows that most former athletes go to extremes with their nutrition after retiring from sports. Whether you’re leaning towards overeating or restricting your food intake, you need to stop and start forming better eating habits that are about fueling your body. 

In this episode of the Live Your Personal Best podcast, I speak with Katie Spada, a former athlete, dietician, and entrepreneur. She teaches former athletes how to fuel themselves and improve their body image.

Listen in to learn about intuitive eating and how it can help you ditch bad eating habits and improve your overall health.

Sponsored by Athletic Greens. Get 5 free travel packs and a year’s supply of Vitamin D with your subscription here: www.athleticgreens.com/liveyourpb 

Key Takeaways:

·       Why you need to unlearn nutritional myths you learned in sports. 

·       How not to extremely pull back on your nutrition as a former athlete to continue fueling your body. 

·       How to make better food choices by recognizing how food makes you feel. 

·       How intuitive eating allows you to understand your body’s hunger and fullness cues. 

·       How to start challenging the critical thoughts you have about eating so you can form better ones. 

·       Learn to engage in movement that feels good to your body without the purpose of losing calories. 

·       How to eat food that supports your overall health to fuel your body as a former athlete.

Episode Timeline:

·       [2:27] How Katie’s eating habits held her back as a former athlete and how that shaped who she is now.

·       [5:22] The existing nutritional myths in the sports world that you need to unlearn. 

·       [6:43] How restrictive eating on former athletes will eventually lead to bad eating habits. 

·       [9:56] Learning to transform who you were after sports by making better food choices.

·       [12:29] Katie on how she coaches former athletes to form better eating habits.

·       [14:50] Understanding intuitive eating and what it means. 

Quotes:

·       “We overestimate how much we need to pull back on eating because we’re not working out as much, it’s really not as big of a shift as a lot of athletes think.”– Katie [8:26]

·       “How we view our life can really impact our food choices.”– Katie [13:30]

·       “It’s so worth it to be clear and confident in your hunger and your fullness, so you never have to guess again.”– Katie [17:17]

Connect with Katie Spada

https://www.instagram.com/fueling.former.athletes/ 

https://www.spadastrongnutrition.com 

Follow along at:

https://www.tiktok.com/@_emilycoffman? 

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

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Is it time for you to step back from that goal that you’ve been chasing for a while now? Simone Biles opened up a conversation last week when she chose her mental wellbeing over a possible Olympic gold medal. It is important to understand that sometimes, you need to throw in the towel and choose what makes sense to you and not to other people. 

In this episode of the Live Your Personal Best podcast, I share about my rowing career and why I called it quits even though I wanted to compete at the Olympics level. Listen in to learn about the 3 things you need to weigh in when it’s time to call it quits or work on following that goal further. 

Key Takeaways:

·       How to evaluate whether a stressful situation is going to last or you need to stick to that routine.

·       Knowing when to quit if that goal no longer feels like a personal choice. 

·       Knowing when to quit if you can no longer prioritize the things that matter most to you.

·       Calling it quits isn’t you being a failure but is instead you choosing something that works better.

·       Understanding that a calling it quits decision today doesn’t mean it’s permanent.

Episode Timeline:

·       [2:04] Get to hear my rowing career and how it became very stressful for me.

·       [9:18] How I called it quits and the 3 things you need to weigh in when it’s time to call it quits or work on it.

·       [15:15] The two things that you need to understand if you decide to call it quits. 

Quotes:

“If you’re so focused on one thing that’s eating up so much energy, that you can’t even focus on your mental health or getting sleep, that’s a huge red flag that isn’t going to be serving you.”– Emily [12:24]

“Calling it quits on something never equates to you being a failure or a quitter…it’s just that other things might make sense.”– Emily [15:32]

Follow along at:

https://www.tiktok.com/@_emilycoffman? 

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

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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!

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