Coaches and Coffee

Coaches and Coffee

By ReDefineRVA
Have a coffee with us while we discuss coaching in physical and mental health, fitness, nutrition and anything lifestyle related!
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Healthy ways to overcome stress and anxiety during a pandemic.

Coaches and Coffee

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5 Facets of Fitness: Part 2
Finishing up the two part series, Ben and Demetrius deep dive into Nutrition, Mindset, and Hydration in this one.  We talk about growth vs. fixed mindsets, the power of positivity, living in scarcity vs. living in abundance.  We also talk about the color of your pee. #paleyellow.
1:14:34
May 27, 2020
5 Facets of Fitness: Part 1
Ben and Demetrius give 5 fast facts (or maybe they're not so fast) about our 5 most important facets of fitness:  Movement Sleep Nutrition Mindset Hydration Be sure to subscribe for part 2!
27:59
May 25, 2020
Why different diets "work" and don't "work".
Ever wondered why some diets are successful and others aren't?  Have a friend do really well on one, but when you tried it, didn't see the same results?  We'll discuss why that is and what the underlying facts are that will help you understand nutrition at a deeper level and how it can help you to your goal, whatever that is. BMR Calculator as promised in the episode: Click here.  We usually start here when recommending calories for fat/weight loss and subtract 250-500 from the number you get.  It's a range and it's a guess, but it's a great starting point! Enjoy!
46:02
May 7, 2020
How to work out at home (on your own)
In this episode, Ben and Demetrius discuss ways you can build your own workouts at home, what to look for, how to structure your workouts, and most importantly, how to align them with your goals. We also talk big ideas about progress and what that looks like for people.  This part was unplanned, but hey sometimes you just gotta go with it.
40:01
April 30, 2020
Creating Daily Habits
Habits make up 40% of your daily behaviors.  Meaning 40% of what you do on a daily basis is not a conscious decision, but a preprogrammed action.  Think about that. In this episode, we talk about how much that can affect your goals, your identity, and your why -- the reason you do the things you do, the person you want to be, and what you believe about yourself. We discuss the 5 ways to build a new habit (as covered by James Clear in his book, Atomic Habits).  These include: Make the new habit easily attainable Build on this habit slowly Make it sustainable If you slip up, just get back on track Stay patient As I was reviewing this study of habits, it really resonated with our brand at ReDefine:RVA.  How we build our approach around this and how we attack the main thing that helps the habits stick: the identity. The identity is the core of what you believe about yourself.  Do you believe you're healthy and fit?  If you do, your results and your habits tend to stick.  If you never address that belief, you will likely not stick to the new habits you've created. This is why we PREACH making fitness a lifestyle, and not just a quick fix.  We believe that, given time, people start to change the way they think (sometimes with a little encouragement in the right direction), and they actually change their identity.  This is KEY in making these habits stick around.
33:44
April 23, 2020
How to make progress at home
This week we break down how to approach your health and fitness from a mental, physical, and nutritional standpoint.  We talk a lot about meeting yourself where you're at (a common theme you'll hear with us) and how to tell when it's an appropriate time to give yourself the little push you need.
29:33
April 15, 2020
Healthy ways to overcome stress and anxiety during a pandemic.
In this week's episode, we dive into the effects of the stress, anxiety, and fear that COVID-19 has caused us personally as well as our friends, family, and clients.  Then we discuss how we've seen success in navigating the situation and how we've come out the other side.  Enjoy!
29:37
April 7, 2020
The Keys to Successfully Start Working Out
In this episode, we (Ben and Demetrius) discover the awkwardness that is Podcast #1.  We break down our top tips for how to get started working out and make it a lasting habit.  Lastly, we offer some very insightful advice about how to start working out properly that will lead you to success.
30:07
April 7, 2020