BONUS 2 | Coffee Talk with Kristin Kaschak

My friend Kristin of @thegirlwiththebutter is back for another bonus cawfee tawk episode where we hang out, laugh, recount our amazing recent Tour de Snacks vacation together, and discuss the stuff that’s really grinding our gears these days.

We chat about:

-How women are not allowed to think they are pretty or cool

-Owning your beauty and body

-Being uncomfortable with other people’s bodies and clothing choices

-The dynamic of working out in a sports bra in the gym

-What's really happening when you’re getting defensive about your life choices

-Keto: so hot right now. But are you doing right?

-Making food choices while on vacation

-Staying motivated in the gym and managing the ebbs and flows

Mentioned in this episode:

She Thrives YouTube (check out the vlog from our trip!)

THE NUTRITION LAB

THE CONFIDENCE LAB

Is Low Carb Bad For Women's Health?

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33 | Fitness is Not Your Life

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

She Thrives Instagram

24 | In Defense of an Unbalanced Life

7 | I Gained 15 lbs

29 | How to Make Your Fitness Routine Last

13 | The Art of Giving 100%

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

32 | 4 Lessons I’ve Learned in 4 Years of She Thrives

She Thrives started as a paleo + CrossFit blog 4 July’s ago, and my oh my, has it evolved and grown over the years!

In today’s episode I’m sharing the biggest life lessons I’ve learned from doing this gig for 4 years, and you do not need to be an entrepreneur to appreciate this list. Though this might help you in any coaching, teaching, or business venture, I think every one of us can benefit from hearing these 4 big lessons.

This episode is an expansion on an Instagram post I made recently (you’re following me there, right?), and I hope you can connect with and learn from these lessons just as I have.

(Curious on how I started this blog in the first place? Listen to Episode 21 | Listener Q+A: My Story)

Mentioned in this episode:

THE CONFIDENCE LAB  |  Doors are open NOW, come join us!

She Thrives Instagram

She Thrives private Facebook group

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

31 | Queen Sh*t with Erin Brown

I am so excited about this week’s interview with Erin Brown! Erin is a writer, poet, doula, and speaker, with a background in social justice and an interest in personal accountability and self governance.

Her work touches on various aspects of body image, vulnerability, intersectional feminism, sexuality, connection, compassion, anti-oppression, and liberation.

We cover lots in this episode, but some highlights include:

How her work in social justice has informed her work in self liberation.

Why talking openly about sex is so important.

How to start owning who you are and feeling powerful in your body.

Her turning point from avoiding her life with drugs + alcohol to looking inward and caring for herself.

What her new venture, Ferine, is all about.

Her favorite lessons she learned the hard way.

And so much more.

If you enjoyed this episode be sure to learn more about Erin and support her work here:

Follow Erin Brown on INSTAGRAM

Buy her AFFIRMATION CARD DECK

Buy her book, SOVEREIGN 

Buy her book, LETTERS TO LOLA

Check out FERINE MAGAZINE    

Check out the SEXUAL SOVEREIGNTY PROJECT

Mentioned in this episode:

In Depth with Elisabeth Akinwale

1 | Welcome to She Thrives Radio

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

30 | Self-Confidence: The 3 Things Keeping You From Having It Right Now

Self confidence feels like the ultimate gold mine. Don’t we all want to like who we are and how we look, feel brave enough to take risks and follow our dreams, be comfortable being fully ourselves and not caring what anyone has to say about it?

But we all too often feel like there’s something stopping us from feeling confident about ourselves, and it’s usually born out of one (or all!) of these 3 big misconceptions. 

Today I’m walking you through these 3 big myths about confidence and showing you how you can start getting our of your own way and feeling confident AF right now.

I’m also sharing a little bit about my new course, The Confidence Lab, and how it can support you through the process of ditching old narratives, embracing who you are, and going after what you want.

Mentioned in this episode:

THE CONFIDENCE LAB  |  Doors are open NOW, come join us!

BODY IMAGE BOOTCAMP  |  A free video training

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

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!

28 | Beach Season Reminders: A Body Image Pep Talk

Bikini season is here, which means it’s time officially freak the f*ck out about everything, right?!

Um, no. 

This episode is the antidote to the mainstream “health and fitness” magazines, websites, gurus and bloggers who are offering you 382656 ways to freak out and overthink getting into a bathing suit this summer.

Based off of this blog post, my hope is that this episode reminds you about what’s really important, what’s really NOT, and why every single one of us deserves the right to stand proudly in our skin, in whatever outfit we want, without any effort or work required, at the beach this summer (and, always).

Mentioned in this episode:

Become a She Thrives VIP

How to Get Beach Ready in 10 Simple Steps

15 | On Judgement: How to Put Down the Gavel

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

In Depth with Elisabeth Akinwale

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

27 | Travel Tips: Feeling Good on Vacation + Out of Your Routine

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

PIN and save this blog post

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26 | 4 Things to Stop Doing Right Now to Live a Happier Life

I’m not one for Do’s and Don’t lists, but I think you’ll see why I feel strongly about these 4 things, and why they’re definitely worth stopping ASAP. 

Do you feel like you need validation or permission from people (or a specific person) in order to chase a dream, take time off, or follow your gut?

Do you believe that there’s something you must achieve, be, accomplish or suffer through first, in order to be worthy of what you want?

Are you constantly doing things that you don’t really want to be doing, and you’re not really even sure why?

Do you work hard to get people around you to like you?

So often we feel like we have these barriers between us and what we really want, or what we feel like we deserve. But the truth is, these “barriers” are usually of our own making, and we have the ability break through them at any time. But it requires us stopping some engrained behaviors and taking a critical look at some of our beliefs.

This episode will help you do just that.

Liked this episode? Leave me a REVIEW on iTunes and tell me why!

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