25 | The Business of Fitness: Starting + Growing an Online Biz with Jill Coleman

Starting a business. Finding your voice. Connecting to your audience. Making your platform profitable. Imposter syndrome. “Looking the part”. Taking your vision to the next level. And so much more.

If you are either an entrepreneur or aspiring entrepreneur, and hoping to either start or GROW your business in the online health + wellness space, this episode is a must listen.

Jill Coleman is the owner of Jill Fit, a resource for women who are looking to find balance with their food, fitness, and life. She also teaches budding business owners how to take their idea and make it a viable and thriving endeavor through her various mentorships, courses, coaching and resources.

In this ep she’s breaking down your biggest FAQs about turning a side hustle into a successful business, specifically in the health industry.

Follow JillFit on the ‘gram for lots of insightful tidbits on fitness, life and business.

Check out all of her programs, courses, and coaching she has available to you on JillFit.com.

Did you enjoy this episode? Leave A REVIEW on iTunes and tell me why! Thank you for your support!

24 | In Defense of an Unbalanced Life: Why Something’s Gotta Give

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.

Read the original post here

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.

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

22 | Best Practices for Athletes: How to Be a Great Student

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.

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!

20 | Own Your Glow + Crown the Queen Within with Latham Thomas

Latham Thomas is a doula and self care/wellness guru, author of Own Your Glow, and creator of Beditations: Guided Meditations for Rest and Renewal. Named one of Oprah Winfrey’s Super Soul 100, Latham helps women embrace optimal wellness and spiritual growth as a pathway to owning their power.

She has served as a doula and lifestyle guru for celebrity clients including: Alicia Keys, Debra Lee, Rebecca Minkoff, Tamera Mowry, DJ Khaled, Venus and Serena Williams and more. Latham's leading a revolution in radical self-care, teaching women everywhere to “mother themselves first”. 

In this episode we talk about SO much great stuff that I ca’t what for you to hear. Just some of the topics we cover are:

• What creative entrepreneurs and new moms have in common
• Why forcing things never works and what to do instead
• How self care can be your biggest empowerment tool
• How to level up and truly walk the walk to contribute to equality in today’s world
• Productivity vs the process ; what we do vs who we are
• The value of play and why we need it

And SO much more. 

Follow Latham on Instagram, check out her Mama Glow website, and grab her book!

You might also like:

4 | Self Care Beyond the Face Masks

The Problem with Progress that No One Talks About

19 | 5 Steps to Manage Overwhelm + Get it All Done

Is your to-do list as long as a CVS receipt? Are you struggling to stay organized, prioritize, or take action on the things that need doing?

Home, career, errands, social life, side hustles, oh my. There’s a lot we feel we need to stay on top of these days and I don’t know about you, but usually I end up feeling helplessly pinned underneath the 21 car pileup of overwhelm.

In this episode I break down the 5 steps that I personally use to help me turn overwhelm into (organized) action.

his strategy can also be super useful to put in order at the beginning of each week or month or day, so that you can continue to move towards your goals without distraction or deer-in-headlights stress.

You might also like:

4 | Self Care Beyond the Face Masks

9 | Life Detox: The Clean-outs and Audits Worth Doing

18 | Food Dogma, Fear + Perfection [Part 2]: The Rules vs Sustainability

Last week’s episode was Part 1 of this 2 part series, where we discussed why finding a diet that works for you can be hard when dogmatic beliefs about nutrition are being shared everywhere. The fear mongering out there is real, and the labels are holding us back.

So now that we know that a black or white approach to nutrition isn’t serving us, this episode explores how we can begin to tip our toe into the gray area in between.

The feeling that we must be adhering to a diet perfectly is another major pitfall to finding a happy place with food, and it’s getting in the way of eating in a sustainable way.

If you can’t do it perfectly, why do it at all? Well, let’s talk.

5 | Diets: The Good, the Bad and the Ugly

17 | Food Dogma, Fear + Perfection [Part 1]: How the Labels Are Holding Us Back

BONUS 1 | Coffee Talk with Kristin Kaschak of The Girl With the Butter

Bonus episodes are here! 

My goal with bonus episodes is to break up the show with a little fun. Bonus episodes will vary in content (and length) but today we are getting started with a Coffee Talk Episode with my friend Kristin Kaschak of The Girl with the Butter.

Come hang out with us as we catch up, crack ourselves up, talk shop and generally just chit chat about life.

In this episode we chat about the CrossFit Open and muscle ups, what we’re up to next in the gym (read about The Bigness Project here), upcoming travel and vlogging, online shopping dilemmas, cooking, Nanos vs No Bulls, and then things get weird for our little comedy hour to finish things up.

17 | Food Dogma, Fear + Perfection [Part 1]: How the Labels Are Holding Us Back

Ever notice how quickly a nutritional conversation feels a whole lot like discussing politics? Right or wrong, black or white, with very little gray area or NUANCE. With so many people clearly stating that *this* way is the only way to be healthy, no wonder there’s so much confusion about food out there right now.

Paleo. Plant Based. Keto. Vegan. The many labels in the nutritional world right now are taking over, and with them come dogmatic, and often fear-based, perspectives on what’s right or wrong.

Let’s talk about this hot mess, shall we?

Extra Reading + Listening:

Don’t Fall for This HUGE Nutrition Myth

The 4 Biggest Health + Fitness Myths to Stop Believing Right Now

How Paleo Changed My Life and Why I’m Not Paleo Anymore

5 | Diets: The Good, the Bad, and the Ugly

Liked this episode? Take 2 minutes to leave a REVIEW and tell me why!

16 | How to Get Better at CrossFit (or Anything)

The Open is over… now what? If you’re like me, you might be left wandering aimlessly in the gym after so many weeks (and months) of focused effort on prepping for, performing in, and recovering from the Open. 

It takes a lot of mental, emotional, and of course, physical, capacity to go through that, and when it’s over, we’re all left wondering, what’s next? You know what your strengths and weaknesses are, so how do you get better?

In this episode I focus on CrossFit, but the truth is, this system works for ANY sport (and arguably, any discipline). If you are determined to get better but just aren’t super sure how to get there beyond keeping up with your regular routine, this show breaks it down for you.

What to focus on to deliver the biggest results across every modality, how to be an advocate for yourself, the things I wish *everyone* would remember when trying to PR, and a general step by step system to see results in the gym.

Mentioned in this show:

In Depth with Games Athlete Rory Zambard

Diets: The Good, the Bad, and the Ugly

The Problem with Progress That No One is Talking About

15 | On Judgement: How to Put Down the Gavel

People will love you, and people will hate you, and none of it will have anything to do with you.

The creepy mirrored funhouse that is judgement is a world that’s worth your attention. If you are someone who is constantly judging the way others are dressing, speaking, behaving, or otherwise living, chances are pretty good that you’re also being just as critical with yourself.

This episode is about how we can heal our relationships to ourselves, and be more happy, compassionate and at peace — not only with ourselves and our bodies — but with the world at large, through examining our judgements.

LINKS:

6 | Why Your Words Matter

14 | Cut the Crap, Face Your Fears + Love Your Life with Lauren Zander

Maybe It's You

Edit: “You aren’t afraid of the thing you think you’re afraid of, you’re afraid of what the fear is asking you to look at” is a quote from Shelli Varela. I forgot to give her credit for that line.

Liked this episode? Take 2 minutes to leave a REVIEW and tell me why!

14 | Cut the Crap, Face Your Fears, + Love Your Life with Lauren Zander

Living an authentic life, facing up to your internal dialogue and bad habits, failure, dreaming big(ger), and so much more: this interview with Lauren Handel Zander has allthethings.

Her book, Maybe It’s You, instantly became one of my all time faves, and her no BS style is sure to inspire you to investigate the ways in which you might be getting in your own way of living the life of your dreams.

Some of my favorite lines from this interview:

“If you have no tolerance for failure, you don’t get to win”

“The minute you say ‘I’m not changing this’, you actually get that you could”

“We need to break into our own mainframe”

DISCOUNT ALERT:

If you are interested in going deeper with this ground-breaking Handel Method, there’s an affordable option available to you called Inner U Coaching, and She Thrives Radio listeners can save $75 off of any level of subscription using code SHETHRIVES75

13 | The Art of Giving 100%: Why Comparison is the Thief of Joy

A workout. A competition. A presentation. Any time we’re put to the test, why are we SO quick to point out the 37 ways in which we could have done better? Why do we immediately list all the ways in which we were disadvantaged, or that our competition had some distinct advantage that we didn’t have?

Why is unapologetically delivering 100% effort so damn hard for us to do?

With the Open in full swing, this is an especially important time to consider these questions, and more importantly, make an honest effort to rewire this tendency.

This episode is about how owning our vulnerability and being unapologetically proud of our efforts will make us better athletes, businesswomen, partners, friends, and overall happier people.

Episode is adapted from this original blog post.

Read my CROSSFIT OPEN MANIFESTO for more mindset tips.

12 | F**k the Scale: 10 Ways to Measure Health Beyond Body Fat

Is there anything that the average American woman fears more than the bathroom scale? This tiny little piece of plastic has the power to make us feel happy, devastated, confident or ashamed, and even when we don’t want to be swayed by it, we are.

Beyond the scale impacting our mood, one of the biggest fallacies about the number flashing back at us is that it is a reflection of our HEALTH. And just isn’t that simple.

We need to stop conflating thinness or leanness with health, because the truth is, health comes in every size, shape and form.

This episode has 10 alternate ways for you to consider your health to help you drop the obsession with the scale and focus on the things that actually matter.

EXTRA READING:

Instead of Chasing a Goal Weight, Try This

11 | The CrossFit Open: How to Prep, Eat, Recover + Master Your Mindset (And Yes, You Should Do It)

The Open is here this week! Are you already freaked out about having your whole gym watch you try to get one double under or one muscle up for 12 minutes straight?

Not exactly sure how to eat to perform? Curious how you can get the edge? Terrified of coming in dead last?

Let’s chat.

This episode is all about how to make the next 5 weeks of CrossFit both your most competitive and your most FUN.

How to eat, how to train, best recovery tips, and of course, how to master your mindset to ditch Comparisonitis and use nerves to your advantage so you can crush each WOD and feel proud of your effort.

Best of luck to you all, my the WODs be every in your favor!

LINKS:

YES, You Should Sign Up for The Open

Performance and Recovery Tips for The CrossFit Open

10 | 5 Tips for Getting Sufficient Protein Every Day

If you’re looking to drop body fat, decrease your cravings, build lean muscle mass, level out your blood sugar, feel more satiated after meals, perform better in the gym, shift your overall body composition, or pretty much make any change to your health, body, or performance, upping your protein intake is probably the answer. 

In this episode I explain why protein is so important for everyone from the athlete to the less active, what the true recommended daily intake looks like, and then tips for getting it in every day.

LINKS:

How Much Protein Should I Be Eating?

Macros 101: Everything You Need to Know

The 4 Biggest Health + Fitness Myths to Stop Believing Now

My guest post on protein intake tips on Fit Design by Annie

Grab Your FREE Protein Cheat Sheet

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FREEBIES

• Accepting the Now
• Big Goals
• Restaurant Guide
• Protein Cheat Sheet

9 | Life Detox: The Clean-Outs + Audits Worth Doing

When you hear “detox” you probably think of a 5 day juice cleanse, but that’s not the kind of detox we’re talking about today. 

There are a couple areas of life that benefit from regular editing— from our physical space and environment, to our social media and IRL social circles, and more.

Combing through these areas with a discerning eye can help us be more productive, more confident, less stressed, healthier, more empowered, and ultimately, happier. 

Learn about my favorite (and the most instantly impactful) areas to regularly detox and how this practice can help you live a happier life.

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RSVP to my Seattle Open Prep Workshop!

8 | All About Supplements: My Personal AM, Workout + PM Routine

Creatine? Protein? Glutamine? Poutine? Maybelline? What?

I get asked all the time about my feelings on certain supplements, so today I’m doing a rundown of my personal routine: the vitamins and supplements I take every morning, everything I put in my pre-, intra-, and post-workout drinks, and my daily nighttime ritual with an important mineral.

My morning collagen smoothie I make everyday

My workout supplement routine

Some of my favorite brands

THE NUTRITION LAB

SEATTLE CrossFit Open Workshop Event: RSVP here!

*Please note: this is not prescriptive and you should always check with your doctor before adding or altering any vitamins or supplements. What works for me may not work for you, and no, you do not need supplements to be a healthy person.

7 | I Gained 15lbs: What I Learned, What Surprised Me + What’s Next

It's no secret that my body has changed over the last 6-8 months: I've talked about it very openly on multiple occasions, in recent interviews, on my Instagram, and in these blog posts here:

In Defense of an Unbalanced Life

Embracing Your Life's Seasons

Today I'm unpacking the story a little bit to be able to share with you in more detail the things I learned, the things that surprised me, and the things I want to share with you, as you go through your own journey and experience your own seasons.

This episode is sponsored by THE NUTRITION LAB, my 6 week, in depth nutrition + mindset program designed to get you to a happy (and sustainable) place with food.