Post Cards From the YES Life: Your launchpad for reinvention, empowerment, adventurous living, after life transitions

This week, I'm talking about the power that small behavior changes have over time. You don't need to make grand, sweeping changes that will have everyone talking. Just like the tortoise and the hare, slow and steady wins the race. No matter what you want to accomplish, small changes in a variety of areas can bring big results. For my runners and triathletes, I share six areas where you have an opp...

Jim Rohn said, "Motivation is what gets you started. Habit is what keeps you going." We can do a lot of things when we feel enthusiastic and motivated, but eventually that motivation wanes, and it comes down to the strength of our habits. Willpower is limited, and by the end of an exhausting day, when we are tired from working and making decisions, our willpower isn't as strong. This means we need...

This week, I'm going to share 10 life lessons I took from my recent family vacation to Maui, and talk about how we can translate this to our everyday lives… because I, for one, would love to experience Maui every day… and I think if we all took this approach, we would feel so much more content with our lives. So whether your favorite place is Maui… or Breckenridge or Nashville or someplace else …....

You are the light of the world. You have the ability to spread your light to make a difference in someone's life. And when a whole bunch of us come together, we can light up not just our homes, but our cities, our states, our countries and the world. On this week's podcast, I want to do something a little different. I want to fill your heart and mind with positivity that will carry over throughout...

I've mentioned before that I'm not big on New Year's Resolutions. They are shiny, bright objects that fill us with enthusiasm at the beginning of the year and quickly lose their sparkle once the newness wears off. That's why I like to encourage people to choose a word of the year, rather than making a bunch of resolutions. In this episode, I talk about choosing a word, how that word will guide you...

If you tuned in last week, you know that I'm excited about using journaling as a way to power up your performance, not just when it comes to health and fitness, but in all areas of your life. I did some killer interviews over the summer with top minds in the health and fitness industry. For this podcast, I looked back through the podcast episodes and used some clips from the interviews as journal...

Do you keep a fitness or running journal? I wasn't a big believer, but I've been using the concept with my running and fitness clients, and I'm sold! Tune in today to find out why keeping a fitness journal is beneficial to your health, and how it will help you achieve your goals.  You can join the 6 day journal challenge I mentioned here:  https://www.crushingmygoals.com/p/journal And you can watc...

If fitness is important to you, you owe it to yourself to make it a priority in your life. We talk each week on the podcast about the benefits of exercise, so you know by now that you are a better parent, partner and employee if you take the time to exercise because it gives you more energy and boosts your brain power, not just clearing away brain fog, but also making it easier to learn new things...

On Thanksgiving Day, I am launching my Booties and Burpees Holiday Challenge. Today, I am talking about the challenge, and I'm giving you some tips to help you finish 2018 happy and healthy, whether you're working out with me, or doing your own thing, or even working with another coach. If you haven't signed up yet, head over to: http://www.crushingmygoals.com/p/BBB2018 It's free. And, you'll get...

We can learn so much from human's best friend! I think the life lessons we learn from our dogs are especially important as we head into the holiday season. Your dog loves you unconditionally and doesn't care if your house is clean or if you've showered today. They love you even if you don't shower them with presents. All they crave is your presence. Tune in for more life lessons from dogs!     Abo...

Leaves are falling off trees and the streets are covered in red, orange and gold. Have you taken the time to watch the seasons change? I always think of fall as one of those times to slow down long enough to pause and reflect.  In this episode, I talk about being mindful and present and showing up for those around you. I also touch a bit on seasonal depression, dopamine and what you can do to help...

"You know, sometimes all you need is twenty seconds of insane courage. Just literally twenty seconds of just embarrassing bravery. And I promise you, something great will come of it." - We Bought a Zoo   Think about all the greatness we could achieve, if we pushed all our fears aside for just 20 seconds and just did or said whatever it was that was on our mind. Why are we afraid to start new thing...

In my quest to help myself and all of you maximize the time we spend training, I'm constantly searching for ways that will help all of us create behavior change that sticks. My research always seems to come back to the  words we use  to frame our world and the way we experience it. The words we tell ourselves are so powerful that they become part of our identity. We call ourselves "fat" or "lazy"...

I found this note on my phone the other day, and decided it was worthy of a podcast. It's a note I wrote myself back in 2015 when I was in the middle of treatment for breast cancer. The note read: " Everyone mentions that I have this amazing, strong attitude. And, maybe I do. But more than being strong, it's that I decided that cancer is not going to steal a single day of my life.  I caught myself...

I have to admit: I can get a bit overwhelmed with the flood of pink on social media, and all over town, as the calendar flips to October. I'm still a rookie. It's only my third year looking at breast cancer awareness month through the lens of someone who has had breast cancer. While I wouldn't consider myself cynical in nature, I am very aware that too many businesses take advantage of our emotion...

Your boss wants you to exercise on company time. And... well, if he or she hasn't said that, they need to listen to this episode! The benefits of exercising during the work day are clear: reduced brain fog, increased productivity and creativity, improved mood and better team work, just to name a few.  In this episode, Kim talks about the benefits of exercising and how your company benefits. She sh...

This week, I talked with Jen Carlson Maloney and Shari Ashley, two runners who represent the energy, commitment and drive found at the back of the pack. Jen and Shari are both involved in their local running communities...mentoring, volunteering, cheering and raising funds for worthy causes...showing us that you don't need to consistently place in your age group, or qualify for elite races to make...

Adults in the US know they should exercise more consistently. However, most fail to develop and maintain the habits that will keep them healthy for the long run. Clearly, there's a missing link between having the will to exercise and actually doing it.  Why is it still so hard?  It's hard because getting off the couch is THE hardest exercise of all. I'm talking today with Lyn Lindbergh, who you al...

Ladies, it's time we put a stop to the mean girl culture in schools, in life and at work. There is enough love, joy, success and friendship for all of us. We don't need to backstab and pit our friends against each other. This has been on my mind, so I wanted to do a podcast about back to school, queen bees, and what we can do as parents and coaches and leaders to help girls stand up to the mean gi...

Missy Boser is the blogger behind Getting Fit to Find Myself . In February 2012, she committed to a lifestyle change that included changing how and what she ate, as well as adding fitness to her life. She says she didn't feel like the true transformation came until she added running to her routine. Since we both love running we took the opportunity to geek out a bit about running. If you've never...

Petra Kolber is an internationally renowned fitness expert and wellness leader who is known throughout the industry as a crusader for change and a beacon of authentic happiness. In her 25 years in the fitness world she has starred in and choreographed sixty award winning videos and fitness programs, and has spoken live to thousands of motivated followers.  As a national workshop leader and keynote...

Today I am speaking with Dr. Michelle Segar. She is the author of No Sweat! How the Simple Science of Motivation Can Bring You a Lifetime of Fitness. Dr. Segar has devoted her 25-year career to creating sustainable behavior change for health and well-being and she is a recognized pioneer in the field. We talked about how the fitness industry sells us false expectations, why weight loss isn't a goo...

This week, we are talking about 5 Tips to Defy Aging, Power Up Your Life and Be Vibrant. I've talked to lots of women aged 40-55 this summer, and we all agreed that the label of "senior fitness" doesn't fit us. We are too young and vibrant to think of ourselves as "older adults" or "seniors." But the truth is, this age group does have some specific health concerns, which might include: less energy...

This one is for all of the people out there who think they might want to run a 5K. You are NOT too old. Your body will adapt. We can work to get rid of your aches and pains and help you become more mobile and more active! I have 10 tips for prepping for your first 5K today, starting with JUST DO IT! Make the decision; choose a race; get a plan, and let's GO! I have more tips and ideas for you in t...

The Guest: Suzanne Proksa is a business strategist and coach specializing in client attraction, building an unstoppable mindset and online marketing. She is a brilliant and creative marketer who also has a chronic illness… and she doesn't let it keep her from being successful. So, I wanted to talk with Suzanne to find out how she runs a rocking business while managing a chronic illness. Whether yo...