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

Are your choices leading you to the results you want in your life? You have the power to change your life by consciously making choices that lead to your desired life. Hear today from Sheila Sutherland on creating a game plan to controlling your happiness, reigniting your passion and drive, and listening to your inner guidance to get back to the root you. In this episode of the Live Your Personal Best podcast, I speak with Sheila Sutherland, a speaker, educator, and certified Social and Emotional Intelligence Coach specializing in helping others reignite their purpose. With almost 20 years of experience in Science and Education, Sheila combines her knowledge, quirky sense of humor, and curiosity in human behavior to find ways to master life. Listen in to learn about micro changes in our lives and how to transform into your next step by knowing what’s important to you right now. You will also learn how to shift your mindset from fear to excitement as you move through life changes. Key Takeaways: · How to transform into your next step by getting to know what’s important to you right now. · Understanding how your life changes and the importance of writing your future self a letter. · How to shift your mindset from fear to excitement as you move through life changes. · Why you shouldn’t look for happiness outside of yourself but inside yourself. · How to build happiness as a lifestyle by consciously making choices that lead your desired life. Episode Timeline: · [01:00] Sheila on how her dark path inspired her to reignite the light and purpose within her. · [03:33] How life leads us to forget our inner knowledge and how we can reconnect with who we truly are at the core. · [05:44] The questions to ask and answer yourself to create a new game plan for your life. · [09:13] The power of accepting change as it comes, plus how micro changes happen throughout your life. · [16:26] The true meaning of happiness as a lifestyle, plus the science behind finding happiness within yourself. · [27:07] How to make choice your superpower to get the results you want in your life. Quotes: · “If you can just shift it from the fear of change to the excitement of change, that will give it a full different energy to be able to propel and motivate you to go down that path instead of letting the fear hold you back.”- Sheila [15:50] · “Looking at happiness to the outside world, it’s very fleeting; you don’t have control over that; those outside things can be taken away in a moment’s notice.”- Sheila [17:33] Links Mentioned: · Website: http://www.reigniteyourpurpose.com/ · Instagram: https://www.instagram.com/reigniteyourpurpose/ · Podcast: The Reignite Your Purpose Podcast Be sure to subscribe so you don't miss an episode! And share with a friend to help support me in continuing to bring you free content Learn more about your ad choices. Visit megaphone.fm/adchoices

Try, try, try again. Let's talk about tackling the big goals and going back to past failures Are you exploring who you truly are? Exploring your athletic identity can help you learn more about yourself, the world, and others. Maybe what you need to learn yourself is a big goal to keep you motivated or to lean into your fear and keep stepping forward anyway. In this episode of the Live Your Personal Best podcast, I speak with Josh Mathe, a coach, award-winning author, fitness expert, nutritionist, ultra-endurance athlete, and life adventurer. He is dedicated to helping people step into the strongest versions of who they are. Listen in to learn the value of exploring your athletic identity to learn more about yourself and supercharge the rest of your life. You will also learn how to be self-motivated to push yourself at hard and uncomfortable things to have fun and add richness to your life. Key Takeaways: How pushing yourself in athletics can translate into how you push yourself in other aspects of life. How to create and use a mental, emotional, and spiritual training plan to help you overcome challenges. Understanding why having a bigger goal keeps you motivated and on track. The value of exploring your athletic identity to supercharge the rest of your life. How to push yourself at hard and uncomfortable things to explore yourself and the world around you. The power of leaning into fear, acknowledging it, and stepping forward anyway. Episode Timeline: [2:42] Josh shares his journey from a chunky kid to a self-motivated endurance athlete. [8:23] The defining moment of his life when he physically and mentally prepared to trail the John Muir Trail. [16:30] Why he wanted to grapple with the challenge of accomplishing this goal alone. [18:54] He explains the importance of exploring your athletic identity to learn more about yourself. [22:58] The power of exploring who you are and pushing yourself to become the best you can be. [26:41] How the pandemic jumpstarted the idea of finding hope in trying new adventures. Quotes: “It is strength, not weakness, to ask for help and to achieve success together with somebody else or a team.”- Josh [17:45] “There’s power in throwing ourselves at hard and uncomfortable things and exploring what we’re capable of just because it’s fun and it adds to the richness of our lives, and we learn about ourselves.”- Josh [24:46] Links Mentioned: Podcast Instagram: https://www.instagram.com/liveyourpb/ Website: https://www.joshmathe.com/ Facebook: https://web.facebook.com/josh.mathe.9 Learn more about your ad choices. Visit megaphone.fm/adchoices

How do you fuel your body with an endurance mindset? It’s important to understand that food is there to give you energy and be enjoyable. As an athlete, you have to think about eating nourishing foods before, during, and after training to stay energized and for body repair. Eating well makes it easier for your body to perform. In this episode of the Live Your Personal Best podcast, I speak with Gabbi Villa about her relationship with food as an athlete and the role of nutrition in an athlete’s journey. She’s a dietitian, sports nutritionist, and the founder of IntensEATfit. She specializes in optimizing performance for triathletes and ultra-distance runners by making food their best ally in sport and life. Listen in to learn how to develop a healthy relationship with food and make it easier for you to fuel your body quickly by letting go of all your negative beliefs about food. You will also learn how to align your food intake with your ultimate goal and positively work towards that. Key Takeaways: · How to choose nutritious food that’s helpful for your body and training. · The importance of eating after working out, even when you don’t feel like eating. · Why you don’t need to lose weight or be lean to be a good athlete. · The importance of fueling your body sufficiently when training at high intensity. · Why carbohydrates are still king if you seek to perform better in your sport. Episode Timeline: · [2:03] Gabbi’s background in sports and nutrition and why she pursued nutrition for athletes. · [8:49] Understand the role of food in your training journey to choose helpful food for you as an athlete. · [13:32] She explains how to balance carbs and proteins before, during, and after a workout or training. · [18:46] Top three myths about endurance training that athletes still follow today. · [23:36] How to align your food intake with your training goal in a positive way. · [24:28] Remember that food is meant to be enjoyable, and represents more aspects of your life. Quotes: · “You’re actually restricting your nutrient intake by eating the same thing over and over because you’re not adding that variety into your diet.”- Gabbi [9:39] · “Remember that food is meant to be enjoyable and it represents so many other aspects of our lives.”- Gabbi [24:28] Links Mentioned: · Website: https://intenseatfit.com/ · Instagram: https://intenseatfit.com/ Follow the podcast on instagram - https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

How good are you at listening to your body? Self-leadership when it comes to your body isn’t easy, and it requires grace and compassion. Listening to what your body is telling you allows you to set the intention of achieving your goals without the shame of where you should or shouldn’t be. In this episode of the Live Your Personal Best podcast, I speak with Lisa Jara, a spiritual feminist and space holder for the dark & taboo. She supports women to reclaim their inner authority - their soul and body wisdom - to lead their lives with greater clarity and purpose from within. Listen in to learn the importance of respecting and honoring your body’s cycles and the fact that you don’t have to perform the same every day. You will also learn how to regain your power by allowing yourself to dream of what you want. Key Takeaways: · Learning to listen to your body and be open to whatever may happen in the process. · How to be gentle and compassionate with yourself as you set the intention of where you want to go. · Understand that there’s power within you to find solutions and true fulfillment. · How to take your power back by allowing yourself to dream of what you want. Key Takeaways: · [2:37] How Lisa’s past experience with mental health inspired her to start talking about taboo topics. · [3:31] The importance of understanding your body is a living organism and listening to it with curiosity. · [8:21] How to honor how you feel and understand that you don’t have to perform the same daily. · [13:03] The seasons and transitions of menstruation and why we need to respect them. · [13:53] The quiet yet powerful revolution – withdrawing from the system and listening to your body, mind, and emotions. · [19:44] What would you like to have happened? How to take your power back. Quotes: · “Life can be hard, and we all have the strength and power within us to lead ourselves through; it’s just sometimes it’s more fun with another person.”- Lisa [3:04] · “Our thoughts create our reality, but when we learn to listen to what the body is telling us, we will have an easier time to arrive where we want to go.”- Lisa [5:30] Links Mentioned: · Website: https://lisa-jara.com/ · Instagram: https://www.instagram.com/lisa.jara.coaching/ https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Where do your bad habits come from? Did you know that looking into the root causes of your disorders can help you understand that it’s not your fault? Your bad habits are most likely a product of intergenerational trauma. Intergenerational trauma is the notion that the effects of traumatic experiences can be passed from one generation to the next. In this episode of the Live Your Personal Best podcast, I speak with Dr. Carolyn Ross about how trauma moves from one generation to the next. Dr. Carolyn is an internationally known author, speaker, expert, and pioneer in intergenerational trauma’s effect on one’s body, brain, and beliefs. Listen in to learn the importance of understanding the root causes of your disorders to reduce your shame around them. You will also learn why not dealing with trauma affects your relationships more than dealing with it. Key Takeaways: How trauma can change the expression of genes and be passed down to the next generation. How childhood trauma can lead to increased risk of mental disorders and be passed to generations. The importance of looking for the root cause of your disorders to better understand your experience. Why now is the time to be free and authentically yourself without worrying about your looks. The importance of educating people on the effects of trauma and how to combat it. The importance of dealing with your trauma and having the heart to forgive your parents. Episode Timeline: [3:02] Understanding intergenerational trauma and Carolyn’s interest in researching the subject. [6:10] How eating disorders are passed down as generational trauma to up to 2 generations. [10:43] Why the common origin of all disorders is childhood trauma which changes the brain. [13:51] Carolyn on why weight stigma will become a nonissue in the coming decades. [17:57] How being trauma-informed will shift the entire population. [19:49] Why you should deal with trauma rather than not dealing with it out of fear. Quotes: “Childhood trauma like abuse, neglect, or poverty can change the expression of genes and therefore increase the risk for depression, mental illness, suicide, substance use disorders, and eating issues.”- Carolyn Ross [5:33] Links Mentioned: Website: https://carolynrossmd.com/ Instagram: https://www.instagram.com/the_anchor_program/ Program: https://www.anchorprogram.com/ Get your copy of Elite to Everyday Athlete Follow on instagram: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

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 Follow along on instagram: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

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 Be sure to subscribe to never miss an episode! Learn more about your ad choices. Visit megaphone.fm/adchoices

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? Come follow on Instagram https://www.instagram.com/liveyourpb/ and make sure to subscribe to get notified of all future episodes Learn more about your ad choices. Visit megaphone.fm/adchoices

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/ Follow along on instagram: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

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/ Follow along on instagram: https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Do you feel like you’re overdoing it in your self-discovery journey? Maybe it’s because you’re still not happy or fulfilled even after doing all you can find yourself. Although it might sound cliché, happiness and fulfillment is an inside job. Seeking external validation will only make you feel even more lonely and lost. Staying true to who you are and embracing life’s challenges are the only ways to find happiness and fulfillment while still going after your dreams. In this episode of the Live Your Personal Best podcast, I speak with Karyn, a happiness mentor, online course creator, teacher, and a thought leader in happiness and women’s empowerment. She shares how taking a spiritual journey almost drove her to a point of wanting to eliminate herself but was able to come back and really connect with the true her. Listen in to understand why happiness is an inside job based on your integrity, character, and the choices that make you feel good about yourself. Key Takeaways: · Stop looking for external validation by doing things that don’t add value to who you are. · How to rediscover your true self in all the ways you’ve been inauthentic to yourself. · Start normalizing where you’re and realize that feeling alone is part of the human experience. · Your happiness doesn’t come outside of you; it’s based on your integrity, character, and choices that make you feel good about yourself. · Start accepting yourself deeply where you are your meaning and purpose instead of seeking those things from outside. · Stop giving your power away and realize that being unhappy is also an inside job. · Let go of the fantasy that life is perfect and embrace the ups and downs of it as lessons to grow and become the best version of yourself. Episode Timeline: · [3:15] Karyn on her self-discovery journey gone wrong and how she reconnected with her true self. · [6:17] How we do things to be validated externally instead of doing what pleases us inside. · [9:31] How spirituality became another inauthentic experience Karyn overindulged in. · [11:18] How mentors helped her discover who she was in all the ways she had been untrue to herself. · [16:33] How to develop happiness and fulfillment from the inside while still going after your goals. · [20:57] Karyn’s Happiness Course – teaching women to feel good and enough in who they are. · [23:34] The myth that happiness is a feeling and that it’s different for everyone. · [26:15] Understand that life isn’t a straight line and accept its challenges to grow and learn. Quotes: · “Looking to the people and things outside of us to give us a sense of meaning and purpose because we feel so empty and meaningless on the inside, and in that is where we get lost from ourselves.”- Keren [8:00] · “Feeling fulfilled and being happy is about feeling good about yourself on the inside and developing self-value and self-worth.”- Keren [18:39] Links Mentioned: · Website: https://ahappinesscourse.com/ · Facebook: https://facebook.com/karynaseitz Book #2 details coming soon! https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you noticed that the Girl Boss movement is on the decline since the pandemic hit? It seems like most women no longer feel the need to keep chasing goals and leveling up when they can be radically content. If you’re still an overachiever but stuck in a loop of staying unhappy, it's time you redefine success and understand there’s nothing wrong with you or your job just because you don’t want to experience burnout anymore by being a girl boss. In this episode of the Live Your Personal Best podcast, I talk about the Girl Boss movement, how I fell into that toxic cycle, and why it’s time to rethink that mentality. Listen in to learn the importance of redefining the meaning of success for yourself so you can be happier with your every step and outcome. Key Takeaways: · How you can fall into the “hustle culture” trap under the guise of running your business. · Understand that you don’t need to keep on leveling up just because you’ve been doing it. · Why there’s nothing wrong with you or your job just because you don’t want to be a Girl Boss. · Learning how to be content with where you are now without constantly trying to change. · How to be happier with your every step by redefining what success really means to you. Episode Timeline: · [1:44] The history of the Girl Boss movement and how it shifted after the pandemic. · [3:57] How I fell under the “grind” trap even after finding my passion and escaping a 9-5 job. · [6:25] Your dreams can be where you are, there’s nothing wrong with enjoying right now. Quotes: · “Another way to find happiness is by staying where you’re now and reflecting.”- Emily [10:14] · “The more that we can redefine success, then the happier we will be with every step we make.”- Emily [12:37] Book Mentioned: · Radically Content: Being Satisfied in An Endlessly Dissatisfied World by Jamie Varon https://www.instagram.com/liveyourpb/ Learn more about your ad choices. Visit megaphone.fm/adchoices