Coaching by G

Gratitude as a Habitual Perspective – Guest Blog by Rachel Fiske

I appreciate Thanksgiving, simply as a day to remember gratitude—always good as a concept, but even better as a practice. Gratitude as a daily practice is mind-expanding and heart-expanding, and research has shown that subjects who practiced daily gratitude had higher rates of cancer recovery than those who didn’t. But sometimes it’s hard to be grateful because it’s unseasonably cold, or because my hair doesn’t look right, or because I’m running late, or all three on the same day, plus… sometimes bad things happen, like divorces and car crashes. 

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The Last Fitness Regimen You Will Ever Need


The last fitness regimen you will ever need is not about doing the same thing every day until you die.  In fact, the last fitness regimen you will ever need is not a training program—it is a lifestyle.  

When you learn how to create lasting changes in small daily habits, you have found the last fitness regimen you will ever need. Habits create rhythm and routine and are two key components of the last fitness regimen you will ever need.

As my client Mike says, “The secret to your future is hidden in your daily routine.”

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Why Coaching?


Why Coaching? I (Coach Tia) get this question a lot from family members and friends. I first fell in love with fitness and sport at a young age. The second I figured out I was a fast runner, I always wanted to race people every chance I got! My best friend knew this about me and when we got to high school she pushed me to join the track team. That was all I needed to do to know that fitness and sport would be a part of my life forever. My love for running track took me to college, which was a big game changer, especially the first time I stepped foot in a weight room. Seeing movements such as jerk, power clean, dead lift and snatch had me terrified and uncomfortable. I had never picked up a bar before and was scared at the thought of performing the exercises I saw performed so well by the upperclassmen. Although I was scared out of my mind, I pushed myself outside of my comfort zone, stuck with the training, and slowly but surely got better at performing the lifts. As I got comfortable in the weight room, I knew I wanted to be around this environment for the long run.

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Key Practices to Develop Mental Toughness Training for Athletes


Mental toughness training for athletes is a topic that comes up frequently. Athletes and parents of athletes are interested to know what can be done to improve focus, attitude, and ultimately, results.  So often a person comes to me for a training plan with goals for changing their body-get more muscle, lose fat, get stronger, faster, and so on – and the first thing I ask them is “How is your sleep?” and “Do you have a mindfulness practice?”  There is no training plan that will get you any of the above if you are not sleeping 8-9 hours every night, making room to listen to yourself and eating healthy food that you cook yourself.

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Client Spotlight: Mari Wolkstein


Mari Wolkstein is a competitive hockey defensewoman. She is small but mighty.  It has been so much fun to watch this young athlete develop physically and emotionally. Mari has grit. She is determined with a deep sense of purpose.  She is an athlete who needs no external motivation, because her engine is fired deep within. That level of motivation, a strong inner force that causes behavior, is a rare quality in anyone – but especially someone of Mari’s age. Her athletic achievements are astounding. She is not only training with Coaching by G 4-6 days a week, but playing hockey as much, traveling to tournaments, a rockstar in the classroom, an avid reader, guitar player, and much more.  Mari is an example to everyone in the gym: she is not waiting for her life to happen, she is actively engaged in designing the life she wants. (Are you struggling with designing the life you want, specifically when it comes to diet? Here’s a whole bunch of nutritional know-how to help you harness the power of your biochemistry.)

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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 ignored

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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.

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The Importance of Sleep

“Lots of students are suffering from depression, anxiety and A.D.H.D., all of which can be symptoms of sleep deprivation or worsened by it.”

There is a plethora of information now about why we sleep; it is the most important thing that we do. Here is a link to a recent NYTimes article detailing some of the pitfalls college students face by not sleeping well.

Sleep is not just about quantity. It is also very important to get quality sleep.  Our world is governed by lunar cycles and as humans so are we.  As the sun “rises” so should we.  As the sun “sets” so should we.  Fighting this natural rhythm is a way of life for some people. As a coach, what often surprises me is the amount of false pride people have about their self-diagnosed need for less sleep. No one needs less sleep. All people, regardless of their age, need sufficient sleep. Lack of sleep can kill you; it can make you sick, depressed, anxious, angry, slow, legally “drunk”, and clumsy.

Being sleep deprived will not make you better at anything. Get sleep. Take pride in your ability to go to bed at the same time and wake at the same time every day—not just work or school days-everyday. Through creating healthy habits, you are setting yourself up for success. Good sleep habits will serve you well in every aspect of your life. It will help you in school, work, sport, and social situations.

Create healthy bedtime rituals of no screen use 2 hours before bed (or using blue-light blocking glasses available on Amazon), having the bedroom dark and cool, no WiFi, and heading to bed well before midnight. You will not only feel better, you will be happier and be more productive.  If you have trouble falling asleep, start a meditation practice. There are several apps available that offer fantastic guided meditations. One of my favorites is 10% Happier. It is also important to engage in evening activities that are calming and relaxing like taking a hot bath before bed and reading an actual book, you know, the kind with pages you turn. If you master sleep, everything else will come much easier. Have questions about how to create the best conditions for great sleep hygiene? Schedule a free consultation with Coaching by G today online or by phone (708-267-7173).

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What I Took Away From My Weekend With Tony Robbins

When I saw Tony Robbins was hosting “Unleash the Power Within” here in Chicago, it was a no brainer for me to attend. Unleash the Power Within is a 3.5 day personal improvement conference hosted by New York Times best selling author and life coach Tony Robbins. As Tony Robbins says, “There is always room in your life for thinking bigger, pushing limits, and imagining the impossible.”

I believe that hunger defines success. I have had such a wonderful life of learning, growing and exploring new fields including sports, music, cooking, biochemistry and coaching.  I know that coaching is my true calling and I would be remiss not to take as many opportunities as possible to become the best coach I can be.  So much of what I help people with is transformation; whether a client wants to gain or lose mass, get better at sport or life, become a collegiate athlete, compete at a new level, begin a fitness journey—all of these have change in common.  How do we change?  That is why I chose to attend Unleash the Power Within. My business strives to help others unleash the power within themselves.

There were so many memorable moments in the long hours spent at the United Center over the weekend.  One of them was the Firewalk. Yes. We walked on fire-2000 degrees Fahrenheit.  HOT!

“How do you do it?”, people asked me afterward.  Like anything. You just do it. You decide what you are going to do, get yourself energized, use language that reflects the meaning and emotion of what you desire to change and take massive action. Explain what this means: this can sound like jargon to someone who does not know Tony Robbins. This how we did it.  Some people burned their feet, for sure.  I didn’t. Why is that? I think some people’s feet were blistered because it was fire. Some people got burned because they just didn’t really believe they could get across without burning.

What I have learned from coaching hundreds of people is – if you don’t think you can, you’re always right!

At Unleash the Power Within, we learned about what makes us tick as individuals by delving into our basic needs and how we meet them.  We then determined how those were changing throughout the weekend. We did this with the guidance of Tony Robbins story telling elaborate more on what makes his story telling great.   We meditated with Master Co and heard personal accounts of transformation from Siri Lindley, Wim Hof (The Ice Man), Jennifer Hudson, and Mark Hyman, M.D. to name a few.

Storytelling is a huge component of change. The stories we tell ourselves shape our lives.  Two people can have the same experience and tell a very different story.  What you will focus on, you will feel. When you work with a professional coach at Coaching by G, you will learn how to tell your own story. You can rewrite your story to find meaning in countless ways. You can learn how to move with intention, choose foods that fuel your body, and practice mindful meditation. By rewriting your story, you will be able to find the empowering meaning in everything and live towards yourself.

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