Wake Up, Kick Ass, Repeat

If it doesn't challenge you, it won't change you. Plain, simple and truthful. Keep training with your purpose for sport and life.

Nutrition is key pre and post workout. These tips will help you get the most of your energy stores. So now that you are fueled it's time to warmup for your training - what? You don't warmup - well let's change that today! I have some sport specific tips to get you started. Lastly, the cooldown and stretch - don't skip this part folks...it helps with recovery and the rebuilding of y...

Are you sober curious? Are you ready to try mindful drinking? Listen up on the 2 categories relating to alcohol consumption or lack there of I should say. I grew up in a generation where drinking was a right of passage. We started at 13 with beer, 18 with cocktails and the boat just kept sailing. Now we really know so much more about how alcohol affects our bodies and minds - so drinking has becom...

Spring is in the air and New Year's resolutions may be in the crapper, but fear not here's your REBOOT to get you back on track. Grab a friend or a group of friends. Do a little spring cleaning of your supplements, your pantry and fridge and even your wardrobe. Out with the old and in with the new. The Spring Reboot is a 7 day challenge, but I hope you will expand it week by week. Find the...

Happy One Year Anniversary to me! This show has been a labor of love so that you can build your health plan for mind and body. Thanks for being a part of the journey. Now we are gearing up for Season 2 and I want to talk about the small and powerful ANKLE. It is foundational to balance, walking, running, climbing, jumping, hiking and more. There are 2 simple tests to check your range of motion (RO...

As we age our posture declines. As we continue to spend extensive time on phones, tablets, computers etc., we develop forward head. But we can shift the curve with exercises to strengthen the spine. This episode originally aired June 2023. And as a bonus the exercises are on my website Your Coach Patti.

This week is a roulette of topics. Through social media and conversation, I find interesting subjects for what is trending in fitness and health. This week I touch on the Stanley Cup, Athleisure Clothing, Meal Delivery Services, Green Powders, Rucking and Rowing. DM with questions on comments via IG: https://www.instagram.com/pattilynn.waller/ Check out my website: https://www.yourcoachpatti.com/...

What is the one thing that we all could do a little more of and we seem to take for granted - BREATHING. Everyday we inhale and exhale to function - that is called Respiration. But truly focusing on breathing is different. Breathing is intentional. It is a way to calm the parasympathetic nervous system, slow down the heart rate, control anxiety, relax and bring awareness to your body. It is FREE T...

How do we get stronger? By placing our muscles under load with tension/resistance. This can be done with free weights or resistance bands or BOTH. Free weights, weight machines, weight stacks with cables are all viable options that create strength. With progressive load training, we can increase muscle size and definition. We can also track the progress incrementally. Resistance bands also increas...

Welcome back to part 2 of my interview with Chris Callas. Complications from any surgery are possible. Ten days after receiving his pacemaker, Chris ended up in the hospital for a wild ride. Hear first hand about his experience, about my coping skills and about his recovery. A special thanks to all the doctors, nurses, patient care techs and other staff who provided top notch care at SMH. Being an...

This week I have a special guest, Chris Callas - he's my life partner and best friend so I am a bit partial on this one. I encouraged Chris to share his story on getting his new generator aka - The Pacemaker. We gathered, through this experience, much information on exactly what this device can do, understanding the procedure and what, if any, limitations it may place on your life. Pacemakers...

How many times have you skipped a workout because you have no equipment or you can't get to a gym? Technology has truly helped our world stay on point with virtual training platforms like Peloton, but there is also another alternative - Bodyweight Training. Bodyweight training will not give you the same strength gains as weights; however, studies are conclusive that you can get stronger. It&#3...

Trends come and go but Personal Training is here to stay. Here are my ASK THE TRAINER TIPS plus my rant on getting real with your goals…DO THE WORK!

Episode 1 of this year talked about creating habits and I hope you are on point, but the Teacher failed to share her participation in the 2024 Habit Hunt - Yes, I am sharing 2 of the habits that I hope to accomplish this year. 1. Time management - eating dinner before 8:30 PM - not so easy when you work and workout - 2. Meet new people - a HUGE hurdle for me. I can count on one hand my close frien...

It's a new year with a clean slate - are you ready to kick start your plan of action towards creating change? Don't just resolve to do it, work to make it a HABIT. I have utilized the book ATOMIC HABITS, by James Clear on more than one occasion, so I decided to refer to his tools, interject my thoughts, and hopefully help you understand how to build a plan of action. Working with a life co...

Staying on top of your bloodwork and annual physical is a MUST DO for your to-do list. I've provided my 9 top tests along with some checkpoints so that you can drive the bus to understanding your healthspan. Being your own advocate is the BEST way to work with your physicians and other medical personnel Check here for notes to the show: Follow me on Instagram: https://www.instagram.com/pattily...

This was originally broadcast in May, 2023. Menopause is a part of life, but it truly puts the female body through chaos both physically and emotionally. As women, we are now speaking out about this life changing event for what I call - Collective Unity. Not to mention the fact that MEN, need to truly understand what is happening to their female counterparts. The symptom list is long and quite fra...

We are not even through Thanksgiving and I am rolling out my 4 holiday gift ideas that, of course, relate to fitness. The best part, you can even buy them for yourself! I am not GOOGLE, but I am Frugal - sort of. Give a listen and start shopping. Instagram: https://www.instagram.com/pattilynn.waller/ Episode Notes: https://www.yourcoachpatti.com/post/4-holiday-gift-ideas-that-set-you-up-for-succes...

Holidays are a stressful time for all - personally I hate this time of year to due anxiety, the overflow of past memories and the need to be perfect at everything - all my baggage that needs to be unpacked. So I am unpacking it with you and offering up 9 tips to help navigate this crazy time of year. Note: If you are depressed, feel alone or need someone to speak with, please seek professional cou...

One of the greatest gifts we have is our health and the ability to move our bodies everyday. If we are lucky, we also meet people who inspire us to change, to believe and to keep going through hard times. For me, this person is Dock Sawyer. Come join us for our front porch chat. Dock survived a major heart attack on Sept 29, 2022, he literally died and was out for over 5 minutes. He coded twice, b...

We train the powerhouse muscles regularly - the back, the chest, glutes and legs...but what about the little guys? I've picked 2 muscles - the wrist extensors and the anterior tibialis - you need these muscles for walking and grabbing - plain and simple. Here are the exercises that can be done anywhere to help strengthen these little guys - Toe Taps Heel Walks Wrist Curls - various directions...

Age is just a number, right? Well so are the numbers that pop up on your scale! Getting weighed is one of the most uncomfortable things we do in our lives. Society has put so much pressure on that number - are you skinny, are you athletic, are you normal, are you overweight - there are so many variables that are relative to being a healthy, strong person. Yes, from a medical perspective, studies s...

A hot trend is cold plunging into a tub that is 50-59 degrees - I don't mean a putting your big toe in, I mean sitting for 30 sec-3 min at a clip in freezing cold water - not even swimming - just sitting. It is meditative and healing, or is it? Allegedly, it improves your immune system, fights off inflammation, provides an endorphine and dopamine brain rush, tightens up the pores, increases th...

It's crunch time baby! It's the 4th quarter of 2023 and YOU have the power to get through it all. Your health is a priority, but you have to navigate all the crazy to participate in the game. Here are my 5 Basic Rules (I am sure there could be more), to help you get through the Holiday Gauntlet. Rule 1 - Exercise - schedule it Rule 2 - Stay hydrated Rule 3 - Food Fun - enjoy the treats and...

We all look forward to the day we retire. Gone will be the stress, the meetings, the performance reviews - you will now be in charge of your destiny. But what I am seeing on the health front from my retirees, aka SNOWBIRDS, is the Retirement Pooch. The excess weight gain due to more happy hours, dining out (sometimes more than once a day), social commitments and even traveling. Partying like it's...