Coach. Podcaster. COACHCASTER.

Health coach turned podcaster, Chase interviews industry leaders in fitness nutrition and mindset. Messages to help you live a life EVER FORWARD.

Chase Chewning, MS, ACE CHC

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One of the great attributes of masculine energy is that it pushes us forward—it drives us to advance in a positive direction. But without self-esteem backing up that masculine energy, we may still be able to move forward, but in a negative direction.

In today’s episode, Angelo Sisco of Alpha Hippie talks all things manhood and the oftentimes elusive road to unlocking the professional man within you.

So many of us are obsessed with blazing a trail that, when we look back, we realize we’ve forgotten our heart. On the other hand, there are those of us who live in our hearts and their thoughts without ever taking action.

Listen in as Angelo explains why the first step to embracing your masculinity is actually in nurturing your feminine energy (or what he calls “grace”). He tells us that the lack of understanding and, by extension, the inadequate integration of one’s masculine and feminine energies is the cause for many of the issues we face in the world today.

Follow Angelo @angelo_ cisco

Follow Chase @chase_chewning

Key Highlights

  • Self-esteem is the key to manhood and attaining it opens the gate to every other aspect of self-improvement. Angelo shares how to develop your own self-esteem.

  • Angelo explains why self-esteem begins with nurturing your feminine energy, or “grace”, and how your mother’s grace greatly differs, but is no less important than that of your significant other.

  • Masculine energy is the embodiment of action, inspired by self-esteem, anchored by integrity. Angelo walks through the steps to becoming a

    professional man.

  • What are some tangible things you can do to live proactively instead of reactively, and how will the dynamics of all of your relationships change as a result?

  • Angelo speaks on why he believes the world would be better off without toxic femininity than toxic masculinity.

Powerful Quotes by Angelo Sisco

Self-esteem is the reputation you keep for yourself. It’s how you hold yourself and believe who you are in this world. [...] When you lack self-esteem, the world beats you up, because the world is your projection.

The ultimate expression of masculine energy is that we take action.

I’m not in charge of your experience. This is my experience. Take ownership of yours so you don’t have to knock down mine.

Respect is an integration of three things: love, admiration, and just a little fear.


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Previous Episodes

“You can transition from just being aware of your chaotic and toxic thoughts to being empowered to catch these thoughts in their early stages, manage them. From there, you can improve your overall peace and wellbeing.”

Dr. Caroline Leaf is a communication pathologist and cognitive neuroscientist who for almost 40 years has been doing research into the mind-brain connection, the nature of mental health, and the formation of memory.

Dr. Leaf is the host of the podcast Cleaning Up Your Mental Mess and the author of the book Cleaning Up Your Mental Mess: 5 Simple, Scientifically Proven Steps to Reduce Anxiety, Stress, and Toxic Thinking (a recent selection for the Ever Forward Book Club!). We talk in-depth about the book in today’s conversation.

Her overall message? You are not your brain. Your mind, in fact, controls your neurophysiology. When you understand your mind, you can begin to drive change in your brain and in your body. It’s all under your control.

She says that, contrary to popular belief, emotional and even physiological symptoms that result from stress are not the result of an irreversibly “broken” brain. Rather, it’s a question of your paradigms or the narrative lens that you see the world through.

“Because our brain is neuroplastic and we make a million new cells every second, we have a lot of power to influence and change” the stories we tell ourselves.

Listen in and learn how you can become empowered to manage your “messy mind” so that you can then give the podium to the “wise mind”.

 

Follow Caroline @drcarolineleaf

Follow Chase @chase_chewning

 

Key Highlights

  • Why do we have a tendency to glance over the things that we know, in the back of our mind, we need to work on?

  • How does our mental wellbeing directly influence our physiological state and even our telomeres?

  • Dr. Leaf shares how to build a foundation of physical, mental, and emotional wellbeing to help us weather the turbulence of life.

  • How can you identify your own “mental mess” and take steps to start cleaning it up?

Powerful Quotes by Dr. Caroline Leaf

If we’re going to make a mess, it’s totally okay. It’s a repair process; it’s a growth process. The thing is not to stay in the mess. The thing is to own it, recognize it, repair it, and grow from it.

Even saying, “I can’t” is a decision. Let’s break that down. Maybe “I can’t do as much, but what can I do?” That kind of thinking starts the shift to empowerment.

Accept the hot mess because that’s the first step to tapping into the wise mind. Messy mind; wise mind.

Episode resources:


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Being grateful for the cards you were dealt from birth—whether you label them as “good” or “bad”—is the key to thriving in life despite the challenges (whether physical, mental, emotional, spiritual, etc.) unique to you.

That gratitude allows you to contribute some good to the world because you’re pouring from an overflowing reservoir. But if your perspective is that of lack and resentfulness, your reservoir is depleted; and then your chances of contributing any good to the world are nil.

Today’s guest, Courtney Turner, believes that everyone has the ability to shape their destiny, and it starts with discovering that potential in you.

“A lot of the time,” says Courtenay, “when people are filled with despair or depression or anxiety, it's a lack of hope. And lack of hope stems from feeling like you have no control over your future. But the truth is, we don’t know what the future holds.”

By remembering the things that we have overcome or succeeded at in the past, we can pinpoint our strengths, be grateful for them, and then use those gifts to chart a brighter path going forward.

Courtenay Turner is the Founder of WIM: What is Movement!, the Co-Founder of Truthmatters.biz, and the host of The Courtenay Turner Podcast.

Follow Courtenay @kineticcourtz

Follow Chase @chase_chewning

Key Highlights

  • Courtenay talks about the bullying and ostracization she experienced as an adolescent and how it built the warrior spirit that led to her success in multiple fields as an adult.

  • Being grateful and willing to persevere in spite of adversity is the secret sauce to success in life. How was Courtenay able to create an identity and feel comfortable around her limitations, and even feel immense gratitude for the cards she was dealt?

  • Courtenay shares her tips, tricks, modalities, and hacks to consistently feel and perform at her best.

Powerful Quotes by Courtenay Turner

All human beings are designed to move. The ways in which we do are our unique creative expressions. I think it’s a metaphor for life.

I always come from a place of gratitude. I know that I am so lucky to be here. I feel very strongly that my soul or my spirit was determined to be here. I wanted to be alive.

[Confidence] comes from having done something before and knowing that you can repeat it.

Everybody is looking for that secret sauce: “What’s the magic workout plan?” “What’s the magic diet?” The truth is, the magic is listening to your body.


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Jul 21, 2021

EFR 502: Love, Heal, and Inspire - The SunLife Organics Story with Khalil Rafati

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With a childhood defined by an almost endless barrage of abuse from the people closest to him, and an early adulthood filled with all manner of destructive coping mechanisms in response to those tragic early years, Khalil Rafati had a long road ahead of him to rewire his mind and direct his energy toward the good.

From a life of family trauma, homelessness, substance abuse, and at one point being a convicted felon, Khalil has completely transformed his life.

Today, Khalil is still addicted—only he has switched out the drugs and alcohol for superfoods and juices.

His passion for health led him to found SunLife Organics, a rapidly growing chain of health food cafés with locations in California, Texas, and Arizona. He shares his unique approach to service, which includes allowing his staff to offer items on the house if the customer has recently fallen on hard times.

“A lot of people come into SunLife not just for the human connection,” says Khalil. “A lot of people come into SunLife as a lighthouse in the storm.”

Beyond the smoothies, Khalil believes that SunLife’s customers come in to be loved, and his ultimate job is to shower them with the lovehealing, and inspiration they crave.

Follow Khalil @khalilrafati

Follow SunLife Organics @sunlifeorganics

Follow Chase @chase_chewning

Key Highlights

  • Khalil looks back on an incredibly dark upbringing, the destructive coping mechanisms that resulted from those experiences, and how he ultimately overcame them.

  • Khalil shares why he believes that his addiction is his superpower.

  • From living under a bridge to having nightly conversations with Elizabeth Taylor to owning a multimillion-dollar mansion in Texas, Khalil takes us through his roller coaster of a journey in finding, and then fulfilling, his purpose.

  • One doesn’t have to be flawless, much less a saint, in order to make a positive impact on society. Aside from repurposing his addiction into a force for good, Khalil explains how embracing his whole self—warts and all—led to his immense success.

Powerful Quotes by Khalil Rafati

A lot of times, if you really get to know someone who is suffering from addiction and watch and be a part of their recovery, you find out that they are some of the most amazing human beings on the planet. They truly are.

I view my own addiction as a superpower.

The truth is the truth is the truth. Even if the truth is spoken by a liar, it’s still the truth.

A lot of people come into SunLife not just for the human connection. A lot of people come into SunLife as a lighthouse in the storm.


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Jul 19, 2021

EFR 501: How Your Mindset May Be Keeping You From Your Weightloss Goal with Lauren Hubert

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“Let’s put less emphasis on losing 10, 20, 30 pounds and more on what hothealthy, and confident mean to you.”

This is the motto that Lauren Hubert decided to embody as 2021 rolled out. But getting to the point where she could proclaim and live out this mindset for herself was a journey plagued with doubt and insecurity.

After gaining nearly 20 pounds as a freshman at Florida State University, Lauren was determined to shed the weight and regain her self-confidence. Unfortunately, she ended up going down a destructive path defined by hours of running, an extreme calorie deficit, and closing herself off from all social events for fear of getting tempted to eat the “wrong” foods.

It took a couple of years studying to become a registered dietician before Lauren realized just how toxic her mindset toward health and wellness was up till then. In 2019, with a renewed purpose, Lauren established The Sorority Nutritionist.

Listen in as Lauren touches on the value of patience and setting expectations as we create our fitness goals; how to manage failure, avoid burnout, and maintain our positivity as we strive for these goals; not letting yourself be defined by your failures and weaknesses; and how to overcome the two biggest struggles with health and wellness that most people go through today.

Follow Lauren @sorority.nutritionist

Follow Chase @chase_chewning

Key Highlights

  • In the past, formal curriculums never taught us about the power of mindset as being fundamental to behavior change and, by extension, making nutritional changes. Lauren explains why the tide is finally turning.

  • How exactly do you set “realistic expectations” and undergo lifestyle changes with the proper mindset?

  • How can coaches be radically honest with clients if they aren’t hitting the success markers set for them?

  • Lauren describes the value of qualitative data in terms of how you’re feeling about your growth in any area.

  • One powerful way to experience healing while inspiring others is by putting your stories of failure or hardship out there on social media once you’ve successfully distilled those stories right down to their lessons or morals, and ceased to define yourself by those stories. Lauren shares her approach to doing just that.

Powerful Quotes by Lauren Hubert

Mindset is really this piece that brings health, nutrition, and body composition all together. I don’t think you can truly make a behavior change and truly change your body and lifestyle without having a strong mindset.

The diet isn’t going to save you. Nothing is going to save you. You are going to save your damn self. You need to show up for yourself. You need to start taking responsibility.

You don’t get a gold star for tracking your calories. You get a gold star for seeing results.

When you feel good, you do good, and you can show up the best way.

More about Lauren:

Lauren Hubert MS, RD is the Registered Dietitian and Weight Loss Expert behind The Sorority Nutritionist. After gaining nearly 20 pounds as a freshman at Florida State University, Lauren was left struggling with her self-confidence and insecure about the way she looked. Determined to lose the weight, Lauren began her weight loss journey sparking an intense interest in food and exercise. Like many young women, to shed the weight she began running for hours every day and cutting out calories from her diet, leading her to being super restrictive with her food choices and scared to go out to drink with her sorority sisters. It wasn’t until she began studying nutrition and changed her degree to Dietetics at Florida State when she totally realized the self destructive dieting path she was going down.

Now as a Registered Dietitian, Lauren is not only passionate about teaching you to fuel your body for lasting and balanced weight loss… but she wants you to become the hottest and most successful version of you! Most importantly, she wants you to do it in a FUN way.

The Sorority Nutritionist and Lauren's proven 3-step weight loss method evolved from her own experiences dieting as a college sorority girl and her early work with young women who would come to her for her Dietitian expertise. She then realized pairing calorie counting to build awareness around food choices paired with mindful eating and a realistic approach towards including all foods was exactly what young women needed to achieve their dream body and actually improve their relationship to food. Lauren holds a Bachelor's degree in Dietetics from Florida State University and a Master's degree in Clinical Nutrition from Boston University. Lauren also completed her one-year dietetic internship at University of Massachusetts Medical Center. She is an accredited Registered Dietitian who specializes in weight loss, body composition change and improving your relationship to food.


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Statistics show that the majority of Americans are now obese, in spite of the fact the fitness industry is bigger today than at any other point in time.

Sal Di Stefano of Mind Pump Media dives deep into this alarming disconnect and goes through the laundry list of issues that emerge as a result of poor health both on an individual level and on a society level.

In 2021, Sal published the book The Resistance Training Revolution, which details his observations and lessons learned after over 20 years in the fitness world. Frustrated at how the industry has failed to adequately address an obesity crisis that only continues to get worse, Sal wrote the book to tackle some of the common myths and misconceptions around health and fitness

In particular, he hopes to change the mainstream paradigm regarding resistance training, which he believes is “the best form of exercise to burn fat, boost metabolism, and achieve health benefits you cannot obtain from other forms of exercise.”

“I made the book to specifically focus on trying to get people to adopt a form of exercise that has now been proven through study, but also one that I’ve seen through experience to be the most effective form of exercise for all of the health problems that we tend to run into in modern society—everything from obesity to diabetes to dementia to Alzheimer’s to loss of mobility to hormone issues. I’m trying to change the stigma that surrounds this form of exercise.”

Sal goes on to explain why cardio and tracking calories burned during exercise are two of the worst things to focus on when trying to lose weight. He then gives his thoughts on the dangers of the “self love” trend and why you should never conflate “self image” with “body image”.

Follow Sal @mindpumpsal

Follow Chase @chase_chewning

Key Highlights

  • The majority of Americans are now obese. Sal goes into the countless issues surrounding obesity, including the surprising fact that poor health can effectively bankrupt society.

  • What needs to happen for the fitness industry to change for the better and reverse the current obesity epidemic?

  • Sal explains why looking at calories burned during exercise is worthless and what to focus on instead.

  • Sal talks about the dark side of the buzzword “self-love”, particularly when it comes to body image. He also goes into the difference between “body image” and “self image”.

  • How can readers measure success as they apply the lessons and protocols in Sal’s book?

Powerful Quotes by Sal Di Stefano

It’s a big deal to be healthy. People who have improved their health and made lifelong changes—they tell you that it changes everything.

We don’t have a “weight loss” problem; we have a “keep weight off” problem.

It makes zero evolutionary sense for our bodies to burn 6000 calories a day when we’re hunter-gatherers and food is scarce. If that were the case, we would have gone extinct a long time ago.

Over the last decade or so, studies have been coming out showing that resistance training not only is an effective way to improve your health and longevity, but is actually the superior way to improve your health and longevity.


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 Chase and May are joined today by Kara and Caleb Campbell. Kara is a celebrity event planner and human connection facilitator, and Caleb is a West Point graduate, former US Army officer, former NFL player, and former US Olympic bobsled athlete.

Today, Chase, May, Kara, and Caleb talk all things relationships and the importance and necessity of continuous growth and maintaining a space for you to thrive in. They speak on how this all allows for the introduction of deep, meaningful relationships into your life as well as the strengthening of the relationships you already have.

They also dive deep into emotional honesty as being fundamental to progression (or regression, if you lack it). Emotional honesty, they say, serves as a guide that allows you to filter the friendships and other relationships that serve you from those that don’t. That honesty also helps you accept the ease of falling in love and finding your person.

Finally, they reflect on why your perspective of events, particularly challenging ones, is the key factor to your getting through them while taking away valuable lessons for growth. From the divine ambush, discover how you can turn the holy frustration which follows into radical acceptance and, at last, go from there into sacred flow.

 

Follow Kara @bykaraelise

Follow Caleb @caleb_campbell

Follow May @mayyazdi

Follow Chase @chase_chewning

 

Key Highlights

  • Caleb talks about the slippery slope of self-betrayal and how we can hold fast to our truth by always being careful to choose emotionally honest actions day-by-day.

  • We discuss why it’s so important to nurture “conscious friendships” and how to let go of a friend that you have outgrown or who is toxic.

  • We reflect on how and why to make the journey within toward radical acceptance.

  • Our motivation for shedding limiting beliefs should go beyond surface-level goals like making six figures or finding fame of any kind. Those are only byproducts. Caleb shares how shattering limiting beliefs helps us live in the present moment and unlock our fullest potential.

  • We give our thoughts on how to make the gradual transition of seeing life happening to us, to life happening for us, to life happening through us.

Powerful Quotes

As you become more self-aware and more conscious of who you are and the driving forces behind your life, you know if what you’re about to do is an act of self-betrayal or not. [...] We have to become more emotionally honest with ourselves, because every time we commit an act that is emotionally dishonest, we commit an act of self-betrayal. ~Caleb

I think that we over-prioritize loyalty sometimes where we’ll stay in things just to be loyal, and then we end up in these toxic, unfulfilled, unhealthy relationships. ~Kara

It doesn’t matter what you do or how you do it. If you do it to your fullest potential, and do something that you love and believe in, whatever that outcome is, the growth will yield the highest potential of love for yourself and [others]. ~Chase

Episode resources:

Wendy McCallum is a burnout and balance coach, author, and speaker. In this conversation, she recounts her own struggles dealing with a high-stress lifestyle in the past, as well as the common signs and symptoms of burnout. She offers practical tools that anyone can use to both recover from burnout and prevent it from happening again in the future.

She talks about unhealthy coping mechanisms such as alcohol, food, and social media and how we can learn to rely less on these crutches and become more present.

Wendy also gives her thoughts on the unique challenges that many of us experienced in 2020 and continue to face in 2021.

One of her observations at the tail-end of the pandemic has been the emergence of a “third shift” in the lives of working professionals. If our “first shift” represents our actual career and our “second shift” refers to the people under our care—whether our children or aging parents—our new “third shift” is helping to orchestrate or manage schooling from home.

This, of course, is on top of the overall anxiety all of us have felt in the past year-and-a-half. The pandemic and the resulting lockdowns have led to a significantly higher stress load on the average human being.

Burnout is one of the symptoms of this stress. Whether one came into 2020 physically, mentally, and emotionally healthy, or already overworked, almost everybody has had to deal with exhaustion. (On the other hand, a very small minority—mainly business owners and employers—have found opportunities to become flexible and even more productive in their work.)

Wendy reflects on her own experience with burnout and how she learned to create a life that she no longer needed to escape from.

 

Follow Wendy @wendymccallumcoach

Follow Chase @chase_chewning

 

Key Highlights

  • How can you tell if you’ve reached the point of burnout?

  • Wendy explains the difficult, life-changing decision that marked “the beginning of the end of burnout” for her.

  • Wendy describes the power of self-awareness as the first step toward making change and how you can at that point self-diagnose your stressors in order to move forward.

  • Wendy shares some of her tried-and-tested scripts anyone can use to graciously say no

     to things that won’t serve them in the long run.

  • How can one get rid of their reliance on coping mechanisms when under stress (i.e. alcohol)?

 

Powerful Quotes by Wendy McCallum

Doing something just because you feel like you should do it and you’re good at it—this is one of the most common mindsets that lead to burnout.

It’s really uncomfortable and really painful whenever we become aware of the fact that our life is not where we want it to be. But it’s okay to feel crappy about the fact that you created this perfect storm for yourself.

I’m a big fan of celebrating awareness. Awareness is the prerequisite or precursor to change. If we don’t get aware and mindful about what we’re actually doing, we will never make changes.

You can’t take care of yourself if you don’t make time for yourself.


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Hailing from the small town of North Pole, Alaska, young Heidi Somers never saw herself as the face of a fitness brand with over 1.7 million followers on Instagram and 765,000 subscribers on YouTube. At the age of 20, the self-proclaimed introvert was working four jobs and left for San Antonio the following year to pursue medical school.

It was in university when she began sharing her passion for health and fitness on social media, just for fun. Before she knew it, she’d grown a sizable audience and had company after company at her doorstep.

Eventually, Heidi made the big decision to quit school and go all-in on her new business, Buffbunny Collection, which designs and creates luxurious fitness apparel made for every body. The brand showcases and celebrates women of all different body shapes, sizes, and backgrounds.

Listen in as Heidi shares her story from shy, small-town girl to entrepreneur and influencer. She also describes her unique relationship with Christian Guzman, who happens to run a well-known fitness brand of his own. Finally, Heidi explains how she stays creative and continues to gain inspiration in an increasingly saturated market.

 

Follow Heidi @buffbunny

Follow Chase @chase_chewning

 

Key Highlights

  • Heidi was always hard-pressed to find great female role models in her earliest days building a fitness brand. She shares how she was able to connect with fellow creators and find her tribe while traveling around the world.

  • What made Heidi—a small-town girl and self-proclaimed introvert—decide to start a YouTube channel and put her her whole life online?

  • Heidi touches on what it’s like to have a significant other who runs a separate fitness clothing brand.

  • What does it take to have a healthy relationship in 2021?

  • How can fitness entrepreneurs stand out in today’s increasing saturated market?

Powerful Quotes by Heidi Somers

The beauty of business is that you can always adapt and grow and change things. You don’t have to stay in a bubble. You can keep expanding.

There are no real secrets to having healthy relationships, but open communication is a big key.

There’s such a thing as the perfect product; but there’s no such thing as the perfect launch.

Episode resources:


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Jul 7, 2021

EFR 496: How Holistic Health and Integrative Medicine is Going Mainstream with Riley Rees

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Riley Rees is the Founder and CEO at Sofia Health, an airline pilot, and a veteran who has served for 20 years in the U.S. Air Force.

Listen in as Riley does a deep dive into prevention and holistic health, drawing from her expertise in healthcare alongside lessons learned after almost two decades of service in the military around one’s physical, mental, emotional, and spiritual wellbeing.

She talks about the value of self-awareness as the first step toward taking control of your health and explains why integrative medicine—an approach to healing that takes the whole person into account—is finally gaining steam and greater acceptance in the mainstream healthcare industry.

Finally, Riley shares what led to the founding of Sofia Health and how it offers a “business in a box” to healthcare providers around the world.

Follow Riley and Sofia Health @sofiahealthandwellness

Follow Chase @chase_chewning

Key Highlights

  • Why do so many of us wait until we’re broken before we begin taking action towards better health?

  • Riley shares how Sofia Health connects independent practitioners of various modalities from around the world to clients in a simple and efficient way ala Uber.

  • What are some of the stressors uniquely faced by men and women who serve in the military, and how can they get ahead of them as they prepare to make the transition into civilian life?

  • Are non-traditional modalities like those under integrative medicine becoming more available to military personnel?

  • Riley gives her thoughts on the future of entrepreneurship in the health and wellness space.

Powerful Quotes by Riley Rees

Our health does not exist in a silo. Our health consists of our physical, mental, emotional, and spiritual needs.

Our health is not a light switch. It’s not something you can turn on or turn off. It’s a culmination [of your experiences]. Maybe you had childhood trauma 20 years ago. You need to process that trauma to remove the roadblocks and get past it.


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At the start of 2020, health and fitness professionals everywhere stumbled into opportunity amid crisis when they realized that, through virtual classes or coaching, they could make the same level of income—if not more—while enjoying location independence and time freedom all at the same time.

The question then became: How can I turn what I now have into a sustainable, and even scalable, business?

Listen in as Jill Coleman of JillFit shares how health and fitness professionals can build and run an efficient and successful health and fitness brand online.

She offers advice on defining your brand as an online coach, best practices for content creation and running paid ads, knowing when it’s time to pivot, why you might need to look for a mentor or support group, and how to move past burnout.

Key Highlights

  • What initial expectations should a health and fitness professional set for themselves if they’ve decided to start an online business?

  • How can an online coach start making revenue in their first 90 days?

  • Jill explains why you might be selling yourself short if you don’t have at least one high-ticket offer.

  • How do you overcome “beginner mentality” and define your brand as a coach?

  • What can we do to continue to break through the noise as the online health and fitness coaching space becomes more saturated?

Powerful Quotes by Jill Coleman

We’re in the trust business. It doesn’t matter if you’re the smartest. It doesn’t matter how many letters you have after your name. It doesn’t matter if you’ve been a personal trainer for 20 years at your local gym. People need to have a relationship with you.

[Our clients] need us more than we need them. Double down on your own value and show up to the call confident that you can change this person’s life. If you are scared to talk about your services in a really compelling way, it’s probably because you haven’t sold yourself yet.

Stress comes from a feeling of being out of control.

Don’t be scared to guarantee success.


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Kristen Holmes is the Vice President of Performance Science at WHOOP, a platform that delivers personalized insights on your fitness, sleep, and recovery to you in real-time, effectively facilitating the connection between you and your body.

According to Kristen, WHOOP allows us to apply our behaviors, because once we can understand, in a quantifiable way, why our body is performing the way it currently is, we then gain the confidence to be intentional in everything we do—from the sports we play to the daily routines we live out day-to-day.

Ultimately, we’re all just trying to be as engaged, present, and available as we can be, no matter the task at hand. To be able to track performance changes through data in real-time is a powerful way to pinpoint weaknesses, fill gaps, and adapt to environmental stressors.

Listen in as Kristen does a deep dive into how personalized insights by WHOOP can help anybody, athlete or otherwise, to live their lives with more energy and joy.

She also shares why it’s not just the physiological parameters that influence our adaptive capacity; that the research indicates that the psychological component impacts us more profoundly than anything we can do physiologically.


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Key Highlights

  • Kristen explains why “getting a handle on your sleep behavior” should be the first consideration for anyone looking to improve their performance.

  • How does quantifying our behaviors via technology help us live our lives with more energy and joy?

  • When should we pay more attention to what the data shows us over what our body is telling us, and vice versa?

  • Kristen speaks on her approach to managing her limited amount of physical, mental, emotional, and spiritual energy in the most productive way throughout the day.

  • How can we become more aware of how our sphere of influence impacts our psychological and physiological self?

Powerful Quotes by Kristen Holmes

Sleep is the most important behavior that we can leverage if we want to influence our capacity—and I broadly define “capacity” as our ability to adapt in a functional way to our environment with some sort of intention and purpose.

We always talk a lot about enhancements and what medication or supplements we should choose. But if you don’t have your sleep right at a foundational level, you’re not eating the right foods, and you’re not hydrating properly, there is no supplement in the world that is going to be able to overcome that level of mismanagement.

When you don’t understand your body, it’s very hard to be intentional about your behaviors.

If you just live your values, everything rights itself.

Episode resources:


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