In this episode, our guest is Meryl Binder, owner and head coach of Wicked Iron Strength. We discussed the importance of self-sabotage recognition and the need to choose comfort over ease while emphasizing the value of acknowledging self-sabotage as a guide for change, rather than feeling guilt or shame.

Reach out to us:

Meryl:

Website - www.wickedironstrength.com

Email - [email protected]

FB - https://www.facebook.com/wickedironstrength

IG - ⁠⁠⁠www.instagram.com/wickedironstrength

Laura:

Website - www.lauralcoaching.com

Email - [email protected]

FB - https://www.facebook.com/lvinger?mibe...

IG - ⁠⁠www.instagram.com/coachlaural⁠⁠

In this episode Cassie, a realtor and mother of two, shares her personal struggles and strategies for achieving balance in her busy life. She discusses the challenges of finding time for early morning yoga classes, adjusting her routines to prioritize self-care, and managing her roles as a working mother and wife.

The conversation dives into the daily realities of being an entrepreneur and mom, emphasizing the importance of flexibility, time management, and self-care. We highlight the significance of prioritizing mental health, reflecting before reacting, and finding ways to maintain overall wellness amidst demanding schedules while valuing progress over perfection in achieving a fulfilling and productive life.

In this episode, we discuss the impact of self-talk on your perception and the importance of using positive language to shape your world. Prioritizing health and wellness is important because your choices have a direct impact on your physical and mental well-being.

You must:

Practice self-care and self-love and treat yourself with the same care and compassion you show to others.

Reflect on how you can love yourself better and prioritize your health.

Hold yourself accountable by asking tough questions about your health choices.

Reach out to me:

Website - www.lauralcoaching.com

Email - [email protected]

FB - https://www.facebook.com/lvinger?mibe...

IG - ⁠⁠www.instagram.com/coachlaural⁠⁠

In Episode 12, we discuss the importance of being mindful of your surroundings, both at home and work, to support your progress toward your health and physique goals.

Your environment can and will affect your choices. You will leave this episode with strategies to employ in your own home or at work to help you move forward.

Reach out for Coaching:

Website - www.lauralcoaching.com

Email - [email protected]

FB - https://www.facebook.com/lvinger?mibe...

IG - ⁠⁠www.instagram.com/coachlaural⁠⁠

In this episode, we discuss the benefits of drinking coffee. There are many health and wellness benefits of coffee depending on your physiology and your goals.

There are healthier options for brands of coffee that you can purchase. Here are a few brands known for their commitment to purity and safety:

1. Bulletproof Coffee

2. Kion Coffee

3. Purity Coffee

4. Caveman Coffee Co.

5. Clean Coffee Co.

6. Natural Force Clean Coffee

7. Peak Performance Coffee

Reach out:

Website - www.lauralcoaching.com

Email - [email protected]

FB - https://www.facebook.com/lvinger?mibe...

IG - ⁠⁠www.instagram.com/coachlaural⁠⁠

Trey Bruffey joins me in this episode to discuss considerations around pre-, intra, and post-training nutrition. Trey shared his focus on practical, results-oriented training and nutrition plans tailored to diverse clients with specific needs, such as those with nerve damage, arthritis, or other dietary requirements. We also discussed the complexity of nutrition and its impact on health, with Trey emphasizing the importance of nutrient timing, proper macronutrient balance, and individualized considerations. Trey detailed his approach to optimizing pre-workout nutrition, including heavy carbohydrate loading the night before and adjustments for athletes preferring to train in a fasted state.

In episode 9, we venture into the hot topic of GLP1 Agonists otherwise known by the brand names of Ozempic, Rybelsus, and Weygovy.

Before you take that step toward your weight loss goals, you need to do your research and know the pros and cons. This 30 minute episode drills down to the nuts and bolts around the use of these products. I am not a doctor, and I will always bring you the latest research information out there.

If you are contemplating using these products and you have questions, reach out to me so we can chat.

Reach out:

Website - www.lauralcoaching.com

Email - [email protected]

FB - https://www.facebook.com/lvinger?mibe...

IG - ⁠www.instagram.com/coachlaural⁠

Discipline, Motivation, and Productive Routines

1. Establishing a Beneficial Morning Routine

2. Planning for Motivation and Productivity

3. Time Blocking and Pomodoro Technique Discussion

4. Prioritizing Self-Care for Workday Success

5. Establishing Evening Routines for Better Sleep and Productivity

Sample Daily Routine:

6:00 AM: Wake up

6:15 AM: Hydrate and exercise

7:00 AM: Breakfast and planning

8:00 AM: Start work (High-priority tasks)

10:00 AM: Short break

10:15 AM: Continue work (Lower-priority tasks)

12:00 PM: Lunch break

1:00 PM: Work (Meetings/administrative tasks)

3:00 PM: Short break

3:15 PM: Wrap up work

5:00 PM: End workday

6:00 PM: Dinner

7:00 PM: Relaxation/Personal time

9:00 PM: Wind down routine

10:00 PM: Sleep

Connect with me:

Website - www.lauralcoaching.com

Email - [email protected]

FB - https://www.facebook.com/lvinger?mibe...

IG - ⁠www.instagram.com/coachlaural⁠

In Episode 7 we talk about motivation vs discipline. Discipline is the key to long-term success with your health and physique goals. Too many people rely on motivation to achieve their daily targets, when motivation is fleeting.

If discipline is key, how do we become more disciplined? I outline 3 strategies to get you there...plus a bonus one, which is the root of success with anything.

Listen, Like, Share, Subscribe and Comment!

Reach out:

Website - www.lauralcoaching.com

Email - [email protected]

FB - https://www.facebook.com/lvinger?mibe...

IG - www.instagram.com/coachlaural

Episode 6 brings you all the strategies you need to have a great summer and still make progress toward your health and physique goals. There is no need to hide out and home eating your chicken and rice only leaving to go for walks and hit the gym. You can enjoy your time with family and friends and not lose all your gains!

Listen, Like, Share, Subscribe and Comment!

Reach out:

Website - www.lauralcoaching.com

Email - [email protected]

FB - https://www.facebook.com/lvinger?mibe...

IG - www.instagram.com/coachlaural