58 | Signs it Might Be Time to Lighten Your Training
When it comes to rest, where’s the line between “just not feeling like it” and practicing restorative and healing self care for your body and mind?
Skipping the gym: is it listening to your body, or is it making excuses? Whether your considering one extra rest day this week, taking a big block of time off, or going another direction entirely with your fitness for a while, how can you tell if it’s really the smart thing to do?
When it comes to rest, where’s the line between “just not feeling like it” and practicing restorative and healing self care for your body and mind?
We’re breaking it down in this episode today.
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57 | Acceptance vs Giving Up: Will Self-Compassion Make You Lazy?
Do you fear that if you accept yourself as is, you’ll stop trying to improve yourself? Wondering how to find self love while still chasing goals? We’re breaking it down today, and hopefully showing you why acceptance or self love will NEVER be a detriment to any part of your journey.
Inspired by a recent re-post shared on the CrossFit Games social media, today we are talking ALL about the difference between acceptance, self love, embracing yourself, and self compassion, VERSUS giving up, apathy, indifference, and “laziness”.
Do you fear that if you accept yourself as is, you’ll stop trying to improve yourself? Do you wonder about how you balance those two concepts? Wondering how to find self love while still chasing goals?
We’re breaking down the difference in today’s show, and hopefully showing you why acceptance or self love will NEVER be a detriment to any part of your journey.
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Mentioned in this episode:
39 | The Problem with Progress That No One is Talking About
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55 | What To Do When Motivation Ghosts You
What do you do when motivation disappears? How do you get it back? Do you need to get it back? How do get it to appear when you need it? What’s the best way to manage its flakiness?
Ah, the great elusive ‘motivation’. One day it’s there, one day it’s gone, sometimes it’s around for months, and sometimes it vanishes for huge stretches with zero explanation.
What do you do when motivation disappears? How do you get it back? Do you need to get it back? How do get it to appear when you need it? What’s the best way to manage its flakiness?
Today I’m sharing 5 strategies for navigating those moments when motivation is MIA. Maybe it’s just a random day, or maybe you’ve been without it for months… either way, these strategies work in any combination and for anything that you need to stay “motivated” to work towards.
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Mentioned in this episode:
Rest: Is it Laziness or Listening to Your Body? | Blog Post
38 | Befriend Your Body + Move Confidently with Alyssa Chang
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53 | Take the Stairs: The Secret to Success
If you’re fired up for creating a change of ANY kind in your life, this episode is a must listen.
New year new you?
If you’re fired up for creating a change of ANY kind in your life, this episode is a must listen.
I’m sharing the secret sauce to not only achieving your goals, but achieving them with ease, and making those new habits or behaviors real, lasting, and consistent.
You may have heard the expression “there’s no elevator to success” and yet we continually fall into the same mistakes over and over again when we’re trying to accomplish something. This episode teaches you how to break that cycle for good, and get the results you’ve been hoping for.
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Mentioned in this episode:
THE NUTRITION LAB | Six weeks to a new relationship to food
GET IN TOUCH | Got questions on how this system would work for you? Let’s chat!
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52 | You Are More Than Your Body with Kaisa Keranen
We’re getting 2019 started off RIGHT with the always inspiring and down to earth Kaisa Keranen.
We’re getting 2019 started off RIGHT with the always inspiring and down to earth Kaisa Keranen.
Kaisa is a personal trainer, fitness educator and social media influencer known for her fun and innovative ways to get people moving. She graduated from the University of Washington where she was a member of the Track and Field team and later went on to get her Masters in Exercise Science, Sports Performance and Injury Prevention.
As owner of KaisaFit, she has developed her own method of movement which she shares daily with her clients and social media followers world wide. She lives and teaches by the motto that health is a feeling not a look and believes whole-heartedly in her mission to get people around the world up and moving!
Kaisa has been featured in such digital magazines as Vogue, Shape, SELF, Harpers Bazaar, Oxygen and ESPNW to name a few. She was featured on the Greatist as one of the most influential people in health and fitness and most notably was asked by Michelle Obama to be one of the go to trainers for her “Let’s Move” digital campaign.
FOLLOW KAISA ON IG | @kaisafit
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49 | Fearing Fat: How We Internalize + Propagate a Fatphobic Culture
This episode is a conversation on how we can gain some perspective on fat, leanness, health, and “body positivity”, and create some more awareness around our actions, beliefs, and words in order to play a small part in dismantling the culture that hurts everyone— some more than others.
The holidays are here, and the reality for most people around this time of year is that they are likely to gain a pound or two from all the festivities. This possibility sends most people into a downright panic.
This episode today is about why fat is something we fear SO much. Why we freak when we gain some, why we idolize those who lost some, and why we feel like it’s our life’s work to get a 6 pack and keep getting smaller.
This fear (that has been taught to us, by the way) is not only a problem for ourselves and our own body image, but it’s actually propagating a long-standing problem for those who actually live in larger bodies.
This episode is a conversation on how we can gain some perspective on fat, leanness, health, and “body positivity”, and create some more awareness around our actions, beliefs, and words in order to play a small part in dismantling the culture that hurts everyone— some more than others.
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Mentioned in this episode:
Blog post | We Need to Talk About Body Positivity
7 | I Gained 15 lbs: What I Learned + What Surprised Me
12 | F*ck the Scale: 10 Ways to Measure Health Beyond Body Fat
15 | On Judgement: How to Put Down the Gavel
41 | Health, Hormones + Healing with Jessica Rothley
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48 | 3 Tips for Balanced, Fun, Guilt Free Holiday Eating
Feel like you need all the detoxing come January 1? Don’t let this holiday season’s food and events kick your ass. These 3 tips well help you feeling good while you enjoy the festivities.
This time of year can be a total downward tailspin in terms of food, fitness, and overall feelings of health and vibrancy. All the events, meals, treats, parties, and food decisions that leave us feeling like we got hit by a bus come January.
This is also what leads us to feel like we need to damage control in January and start a cleanse or detox or diet, because we've been basically eating and living with complete abandon for 2 months.
I like to call this domino effect the F*ck It Spiral, because that's usually the headspace we find ourselves in, isn't it? We already messed up and went off-plan and feel like garbage, so may as well go big, cuz, well, fuck it, right?
Well I got news for you: it doesn't have to be like this! Here are 3 things to keep in mind as we wind our way towards 2019 that will keep those feelings of guilt lethargy, and “f*ck it" at bay, and help you enjoy a balanced, happy + fun holiday season.
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Mentioned in this episode:
PRIVATE COACHING | You + me = winning
VIP CLUB | Join my free weekly newsletter for exclusive tips to navigate the holiday season
BLOG POST | Read + save the blog version of this episode
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43 | Four Big Health + Fitness Myths to Stop Believing Right Now
Even as most of us become more knowledgable, more confident, and more aware of the fitness and nutrition industry nonsense machine, a few messages still seem to be getting through that I wish women would stop believing.
The health and fitness world is one with LOTS of noise. The problems in this industry range far and wide, from old science and just BAD information, to assaulting you with you with “shoulds” every minute of every day, to preying on your insecurities and so much more.
As such, there’s A LOT of things I could include on this list, but today we’re just focusing on these 4 big ones, as these misconceptions can leave us feeling broken, hungry, frustrated or, at worst, sick.
Even as most of us become more knowledgable, more confident, and more aware of the fitness and nutrition industry nonsense machine, a few messages still seem to be getting through that I wish women would stop believing.
And of course, all of these could be their own episode (or book!), so I’m touching on the most important points briefly.
Mentioned in this episode:
Blog post | 4 Health + Fitness Myths to Stop Believing Right Now
Blog post | Don’t Fall for This Huge Nutrition Myth
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40 | Listener Q+A: “Dear Taylor” Advice Column
I’m pulling a few questions from my She Thrives Tribe (our private Facebook group) about body image, confidence, fitness and life, and sharing my advice.
You remember the Dear Abby column from way back in the day? Well we’re doing my version of that today on the show.
I’m pulling a few questions from my She Thrives Tribe (our private Facebook group) about body image, confidence, fitness and life, and sharing my advice.
The questions we cover in this episode are:
“How do I keep the drive to always be improving my health while also being confident and happy with where I am right now?”
“I love to workout, I love how it makes me feel, but I have a tendency to become obsessive with it. How can I keep it in perspective and keep myself from turning fitness into an unhealthy habit?”
“I have lost a lot of weight (140 lbs), but now I find myself never satisfied with my body. I thought losing the weight would make me more confident. I’ve lost my passion for the gym, which is very weird, but I just feel lost. How do I gain confidence?”
“How do I go about opening up to people around me about how I view myself and how I could use their support to help me be accountable to myself?”
Mentioned in this episode:
SHE THRIVES TRIBE | Join our private FB group
THE CONFIDENCE LAB | Learn how to become unfuckwithable
39 | The Problem with Progress That No One Talks About
37 | Overtraining: The Signs, the Myths, + How to Avoid it
34 | In Pursuit of a Feeling: What Your Cravings Can Teach You
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39 | The Problem with “Progress” That No One is Talking About
The dark side to the "better than yesterday" approach to fitness, health, and life.
For so many of us, "progress" elicits a vision of a linear journey. Like if you just keep showing up, putting in the work, and doing what you're supposed to, you'll arrive at your destination.
We get told to stop competing with others and only compete with ourself, to look at how far we've come, and let that be our guiding light on Progress Road.
We are not only made to believe that progress is equivalent to being better today than we were yesterday, but that real progress is measurable, visible, and can be displayed in a side by side photo on Instagram.
And while I’m always here for growth and improvement of any kind, there is a dark side to this obsession with “progress”, and I’m breaking it down in today’s show.
If you feel like your health or wellness journey has taken a backslide, this episode is a must listen.
Read, share or Pin the blog post version of this episode here.
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38 | Befriend Your Body + Move Confidently with Alyssa Chang
I’m thrilled to share this interview with my friend, @coachalyssachang, where we are talking about all sorts of amazing things regarding fitness, body image, nutrition, confidence, self compassion, and self care.
I’m thrilled to share this interview with my friend, @coachalyssachang, where we are talking about all sorts of amazing things regarding fitness, body image, nutrition, confidence, self compassion, and self care.
Alyssa has a B.S. in Kinesiology and is a Z-Health and Precision Nutrition Coach, and uses her online business to help people get smart about movement, and feel good in their skin from the inside out. Her motto is, “befriend your body and move confidently in your life”, and she embodies that with her focus on self care, self love, and living a happy life.
Visit Alyssa’s BLOG
Follow Alyssa on INSTAGRAM
Check out Alyssa’s SERVICES
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BONUS 3 | Life Update + Chit Chat
In this bonus episode I’m letting you in on some current health struggles, what I’m learning, and how it’s impacting the work I do for you.
This bonus episode is a quick update about my health: I’m sharing some things that I haven’t shared before, the lessons I’m currently learning, how and why all of this is informing my current work and messaging, and letting you in on some current struggles.
37 | Overtraining: The Signs, the Myths, + How to Avoid It
What happens when you take a good thing too far? Are you overtaxing your body between work, personal life, and the gym? I am breaking down what exactly “overtraining” really is, what it isn’t, what some signs and symptoms look like, and how to avoid it.
Your body reads your workouts as STRESS. It doesn’t know the difference between the stress from a heavy barbell, from a fight with a loved one, to a grueling metcon, to the stress from an upcoming deadline. It’s all the same to your body.
And while some stress is good, and exercise can certainly be a stress reliever, in this episode we are talking about what happens when we try to get too much of a good thing.
Adding high intensity or high volume training on an already overtaxed body can do a number on your body’s nervous, endocrine, and immune system, and lead to trouble.
I am breaking down what exactly “overtraining” really is, what it isn’t, what some signs and symptoms look like, and how to avoid it.
Mentioned in this episode:
BECOME A VIP | Join my free weekly mailing list for Self Care September
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33 | Fitness is Not Your Life
The fitness industry will tell you “Gogogogo! Moremoremore! Hustle, push, commit!”. This episode is in defense of slowing down, taking it easy, or (gasp!) taking time away, altogether.
What happens when you lose interest in the gym? When you want to take a week off? Or several weeks? What happens when something you love is no longer top priority for you? What happens when you take a break or take it easy or take it less seriously?
Do you rack yourself with guilt? Quit? Feel like you failed? Or do you accept that these ebbs and flows are completely normal, and that you’ll be ok?
Today’s episode is a reminder that taking it easy in the gym or taking a break from it altogether is not the worst thing you can do, contrary to most of the fitness industry’s advice.
Today’s episode is a reminder that your value is not your body fat %, your Fran time, or your fitness level. Fitness and exercise should enhance your life, not stress you out and bring you guilt or shame.
If you’re struggling with feeling motivated, have slid backwards in your “progress”, or are feeling guilty for wanting to spend time on other things in your life, this episode is for you.
Mentioned in this episode:
BODY IMAGE BOOTCAMP | A free mini video training
24 | In Defense of an Unbalanced Life
29 | How to Make Your Fitness Routine Last
Did you enjoy this episode? Leave A REVIEW on iTunes and tell me why! Thank you for your support!
29 | How to Make a Fitness Routine Last
Struggling to stay motivated? Stop shaming yourself into going to the gym and try these strategies instead.
Exercise doesn’t have to be a drag!
Struggling to stay motivated? Always starting and stopping? Don’t know how to get back into your routine or just stay interested in the one you’ve got?
This episode breaks down my top 6 tips for getting you to establish a sustainable, enjoyable fitness routine that you’ll have no issue keeping up with for the long term.
Stop shaming yourself into going to the gym and try these strategies instead.
Mentioned in this episode:
BODY IMAGE BOOTCAMP: Join my NEW free online mini-training
Join the She Thrives Tribe: Our private (free!) Facebook community
2 | How to Actually Keep Your New Years Resolutions
The Problem with Progress That No One Talks About
The Four Tendencies by Gretchen Rubin
Did you enjoy this episode? Leave A REVIEW in iTunes and tell me why! Thank you for your support!
27 | Travel Tips: Feeling Good on Vacation + Out of Your Routine
Whether you’re laser-focused on a goal, or just don’t want to feel like you went on a bender, these are my tips to help you feel your best when you’re traveling.
Though you never, ever have to explain or justify a full-blown #yolo style stretch of time (vacation or otherwise), sometimes all the fun of travel can leave our bodies feeling less than awesome.
Whether you’re laser-focused on a goal, or just don’t want to feel like you went on a bender, these are my tips to help you feel your best when you’re traveling.
Mentioned in this episode:
FREE DOWNLOAD: How to Restaurant Like a Boss
Liked this episode? Leave me a REVIEW on iTunes and tell me why!
24 | In Defense of an Unbalanced Life: Why Something’s Gotta Give
The pressure to not only do it ALL, but to do it all in beautiful harmony with a smile on our face is real.
Can it be done? Should it be done?
The quest for balance is something I hear about all the time. How can we create our dream business, win that powerlifting meet, have a family, keep our day job, be the fittest chick in the gym, and find time for self care and adventure and down time.. all at once??!
The pressure to not only do it ALL, but to do it all in beautiful harmony with a smile on our face is real.
Can it be done? Should it be done?
Here’s my argument for why living in the unbalance is not only ok, but suggested, for at least some seasons of life.
Liked this episode? Rate and REVIEW on iTunes!
23 | Best Practices for Coaches: How to Be a Great Teacher
Whether you’re a coach, a trainer, a fitness professional of any kind, or ANY sort of leader, influencer or teacher, this episode is a must-listen.
Whether you’re a coach, a trainer, a fitness professional of any kind, or ANY sort of leader, influencer or teacher, this episode is a must-listen.
My experience as a hands-on CrossFit L1 and USAW coach, combined with being a teacher and influencer through my business, has taught me a few things that I want to share with anyone who is trying to make an impact and share concepts or ideas.
I definitely don’t have all the answers, but my highest priority through my work is to create more leaders, not just followers. So these are 5 of my best practices to help you become a better coach, teacher or leader of any kind.
Did you catch part 1 of this series? Listen now:
22 | Best Practices for Athletes: How to Be a Great Student
5 things for athletes (or students) of any kind, and will be sure to enhance your experience in the gym and beyond.
Or, 5 things your CrossFit coaches wish they could tell you.
But if you’re not a CrossFitter, fear not. There’s still some goodness in here for you, because not only is this transferable to ANY sport, but most things on this list apply to simply how to be a great student of *anything*.
These 5 things are what I would consider best practices for athletes (or students) of any kind, and will be sure to enhance your experience in the gym and beyond.
Stay tuned for next week where I break down the other side of this coin, and share my best practices for coaches, teachers and leaders!
You might also like:
16 | How to Get Better at CrossFit
21 | Listener Q+A: My Story
You asked, I answered. This episode is all about my journey, but really focused on the beginnings and journey of two major turning points: getting healthy and starting this biz.
You asked, I answered.
This episode is all about my journey, but really focused on the beginnings and journey of two major turning points: getting healthy and starting this biz.
How did I make the transition from a smoker to being committed to health and fitness? Was there a turning point? How have I managed to keep it up after all these years?
Why and how did I start this blog and business? How has it evolved? How do I manage it all? If I wasn’t in the health and fitness industry, what would I be doing?
I share it all in this first listener Q+A episode!