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Success is a journey, not a destination. And Coaching by G is about being there for you throughout your journey. In this blog, Coach Giulia not only shares fitness training and nutrition tips, but motivation and personal stories for inspiration.

A Youth Sports Coach Who Has “Been There”

I became a youth sports coach to help youth to become better athletes so that they can choose their own path; because that is what I needed when I was their age.

Do you, or the youth in your life, struggle with confidence, trusting the process, injury, understanding your own biochemistry, navigating life-sleep and nutrition and balancing academics, sport, and social life?  Me too! As a teen, I was unsure of what to eat to support the body and achieve the sport goals that I wanted. I had no understanding of the importance of quality sleep. My basketball, field hockey, and track coaches gave me conflicting advise for training and, as a teen, anything my parents offered I immediately dismissed because it came from them—I mean, what do parents know? :). continue reading »

Training: From Injury to Recovery

The road in training from injury to recovery can be long and arduous – and yet it is always an opportunity for growth. Injury is a great equalizer, because as human beings we all experience something that sidelines us. Whether you workout a lot or sit too much for your job, your body has to adapt to what you do.  Sitting all day does not prevent injury, in fact we know the opposite is true. Regardless of how you get injured, though, I am sure that it is not part of your plan and yet, injury is an opportunity to learn new ways to be in your body. How to get from injury to recovery is as individual as anything you do. While every injury is different, it is likely that there were signals along that way that you ignoredcontinue reading »

Client Spotlight: Joe McDonald

I still remember the first time I met Joe McDonald in 2011. He was skeptical. He wanted to cycle his first century at 71. We trained hard and we worked to change his eating to something that would actually fuel him, allow him to get leaner and stronger and feel healthy. He lost 35 pounds and has maintained his eating and his new weight to this day.  We created a sustainable change for him by finding the foods that actually make him feel vibrant. He had been eating multiple bagels in the morning, which left him feeling bloated and lethargic. The trick to his transformation was creating an awareness around the feelings he had after eating certain foods. It wasn’t me coaching him to stop eating all the foods he loved, it was was working together to notice what foods really made him feel great. The physical training, no matter how strenuous, is always so much easier when a person feels well. The gut is the key to all health, mental and physical. We are just beginning to understand the power of the gut microbiome and the roles it plays in creating neurotransmitters and other chemical signals that determine our overall health. continue reading »

Recipe of the Month: Italian Wedding Soup

Italian Wedding Soup

This soup is packed with protein and fresh vegetables. You can use whatever greens you have on hand or add frozen veggies too. You can also easily half the soup recipe and then freeze half the meatballs for a quick dinner another night.
Prep Time30 mins
Cook Time30 mins
Total Time1 hr
Course: Main Course
Cuisine: Italian
Keyword: Soup
Servings: 6 people

Ingredients

FOR THE MEATBALLS:

  • 1 1/2 lb. pastured grass-fed ground beef
  • 1/2 lb. ground pork or all ground beef
  • 1 tsp. sea salt
  • 1/2 tsp. ground black pepper
  • 2 large eggs lightly beaten
  • 2 cloves garlic minced
  • 2 tbsp. parsley freshly chopped
  • 1 tsp dried oregano
  • 1 tsp onion powder
  • 1 1/3 cup fresh breadcrumbs
  • 1/2 cup Parmesan or Romano cheese finely grated
  • 2/3 cup milk or water

FOR THE SOUP:

  • 2 tbsp. olive oil
  • 1/4 tsp. crushed red pepper flakes optional
  • 1 1/4 cup diced yellow onion about 3/4 -1 onion
  • 1 1/4 cup diced celery 4-5 stalks
  • 1 1/2 cup diced carrots 3 large carrots
  • 4 cloves garlic finely chopped or minced
  • 8 cups chicken broth
  • 1 tbsp lemon juice about half a lemon
  • 5 cups dark leafy greens escarole, spinach, swiss chard, or kale chopped coarsely
  • sea salt to taste
  • black pepper to taste
  • 1/4 cup freshly chopped parsley
  • 1/2 tsp. dried oregano
  • grated/finely shredded parmesan for serving

Instructions

  • Preheat oven to 350 degrees.
  • In a bowl, combine all of the 'for the meatballs' ingredients. Using your hands, gently combine.
  • With a melon baller or a teaspoon, drop ~1 - 1 1/4 inch balls onto two parchment paper lined baking sheets. Using your hands, go back through and roll the meatballs into round circles, they don't have to be perfect.
  • Place in oven and bake for 30 minutes (swap placement of trays halfway through), or until cooked through and lightly browned. Set aside until soup is ready.
  • While the meatballs bake, heat olive oil over medium-high heat in a dutch oven or large soup pot.
  • Add the onions, celery, carrots, red pepper flakes, and garlic. Season with a little salt and pepper, and sauté until softened, about 5-7 minutes.
  • Add the chicken broth and lemon juice and bring to a boil. Then, reduce heat to a low simmer (medium-low heat or low heat depending on your stovetop). Simmer for about 10-20 minutes (or until meatballs are done).
  • Add the parsley, oregano, and the leafy greens. Stir until just wilted.
  • Add the cooked meatballs into the soup, taste and add salt and pepper, to taste.
  • Ladle soup into bowls, sprinkle with parmesan and enjoy!

Notes

  • The meatballs freeze well. You can make double the meatballs recipe and freeze half, or make the full recipe of meatballs (freeze half) and make half the soup recipe (for 4 people).
  • To freeze the meatballs: once they are cooked and have cooled, put your pan straight in the freezer. Leave them for about 1-2hrs, then take them out and throw them into a freezer bag. Squeeze out as much air as you can, and then put back in the freezer for up to 3-4 months.

Tried this recipe? Mention @coachingbyg or tag #coachingbyg!

Client Spotlight: Casey Ford

Casey Ford – an OPRF senior heading off to Lafayette Colleg in the fall – wrote this:

“I started working out with G when I was in 5th grade, at about ten years old. I was born with a very rare connective tissue disorder, and the most impactful fact of that disorder on my physical health is my lack of kneecaps. I worked with G up until around early high school. I began walking with a cane because of my disorder, and mentally I struggled with it. I convinced myself it was better to just sit down and do nothing, I accepted the inevitability of my loss of motion…. continue reading »

The Coach-Client Relationship

Change is at the heart of coaching and that can be pretty scary for most people.  Once a client decides they are ready to embark on real transformation, they can experience a sense of vulnerability which can be a valuable tool if it is managed in an atmosphere of trust and is respected above all else.

The Coach-Client relationship is built on mutual honesty, respect, and transparency and is the vehicle used to move the client forward.  And as in any healthy relationship, both parties must be fully engaged and ready to do the work.

The coach has to believe in her client and the client has to trust the coach to guide him toward his loftiest goals.

A strong motivation for many clients is that they may be struggling with important transitions; sometimes wrestling with very deep personal transformations and are left feeling vulnerable.  But it is at this point of authentic vulnerability that will allow clients to embody their own capacity for self-reliability and responsibility, and ability to achieve…. continue reading »

Healthy Holiday Eating Strategies: How to Eat Like You Love Yourself This Season

The holiday season is a challenging time for fitness. Are you anticipating the food coma associated with overeating at Thanksgiving? How about the beginning of the holiday party season? Traveling, cold weather, and family stress can also add to the madness.

The Struggle is Real!

The social pressure around family dinners, office holiday parties, platters piled high with pie, and endless streams of alcohol prove to be too much for many people. Traveling leaves people turning to fast food options and it is also tempting to indulge in family members’ famous dishes. These few healthy holiday eating strategies from Coach G will help you navigate this tricky time of year, avoid mindless consumption, and leave you feeling successful but not restricted.continue reading »

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