07/06/2022
This morning I absolutely did NOT want to get up and work out. I wanted to stay in my nice, cozy bed.
But I also want my knee to get better so that I can do things like climb a mountain and play sports; and I know that I need to consistently do my rehab exercises in order for it to continue to heal (and I haven't done them for a couple days). Plus, I almost always feel better after I get active.
There are times when resting and recovering truly are the best things I can do to reach my goals (which, as an athlete who was rarely taught this, is something I'm working on recognizing and have gotten SO much better at!)... But deep down I knew this was not one of those times 🥴 unfortunately. 🥴
So, if you don't feel like working out today (or doing whatever the thing is that you know will move you towards your goals)...
1 You're not alone
2 You can do it (you don't have to FEEL motivated or confident to take action... just freaking do it)
3 You'll thank yourself later
4 Chances are you'll actually feel better about yourself when you do it (if nothing else, you'll be building evidence that you're dedicated and disciplined and that you're the kind of person who shows up for herself and for her goals).
Work hard, play hard my friends! Go kick butt today! 😊
06/24/2022
Happy Friday! 😊 If you're like me, a fresh start is always exciting, and we LOVE to show up and absolutely CRUSH it on day 1. It feels so good to get back to the gym for example, and have the most intense workout... "it's time to get back in amazing shape", right!? Let's do this!
But consistency is hard.
We can't walk the next day, much less work out... so pretty soon, despite having a few amazingly intense workouts, we find ourselves thinking "it's time for a fresh start and to get back in the gym and get back into amazing shape!"
I'm so guilty of doing this in so many areas of life (fitness, work, family, etc). But consistency is actually more beneficial than sporadic intensity for a few reasons:
1) Doing something consistently establishes a deliberately-created identity: "I'm the type of person who__"
2) Small progress consistently over time leads to massive progress
3) Consistency leads to habits, which are far less likely to fluctuate wildly as our feelings, circumstances, and motivation fluctuate; which means that as things inevitably happen in real life, our progress is less likely to get derailed
4) Intensity, especially with new things, can often lead to burnout, injuries, overwhelm, and resentment... all of which create the opposite effects than we want
So what can we do?
⭐️ Try adding only 3-4 new habits at a time
⭐️ Start easy. Think just 5 minutes per day so you get in the habit of doing it first. Then add.
⭐️ Set reminders/alarms on your phone to keep you on track
⭐️ Make it FUN! We're more likely to stick to something (even if it's hard) if we perceive it as fun and/or rewarding
⭐️"Habit stacking" is adding a new habit onto something you already do consistently (like adding journaling/reading during morning matcha 😍)
Let me know if you're going to try any of these tips!
06/22/2022
Picture this: It's game day. A really important match. It's your turn to serve. You jog back to the service line and someone tosses you the ball. You catch it, face the net, and bounce it a few times as you glance at the score board. 24-24.
And you think to yourself... "Okay... I know this is when you do that one thing where you throw the ball up and hit it with your hand over the net. It's called "serving" and I've heard about it and I've tried it a few times... let's hope this works." 😳
If it sound absurd to never practice serving until you're in the moment when you actually need to use such an important skill, why do we ignore developing the skill that LITERALLY affects every other skill? The one that experts agree is THE skill that, at the highest level, sets apart the truly exceptional from the great? If the game is "90% mental", why don't we spend more time developing the mental side of the game?
And not just in sports.
⭐️If you're like me, you've probably heard that "mental strength is so important" or "confidence is key - be more confident and believe in yourself!"....... And then we move on without actually getting any practical guidance on how to do that, much less spending any time actually dissecting what that means and PRACTICING those skills.🧐
Make sure you're putting in high-impact work!
We are taught so many skills in school and athletics, but very rarely are we actually taught how to use our thoughts to serve us. That's where I come in as a coach.
Imagine missing out because you don't even realize how much your thoughts are holding you back (i.e. in a game, after a mistake).
I help athletes (and former athletes) build those skills, so you can use them on game point, to make more money, to improve your relationships, and to figure out what you want to do with your life after your playing days come to a close. 💪
05/03/2022
Just heard that it's and thought it would be a good opportunity to share why I drink matcha pretty much every single day 🥰🍵
I could say it's about the health benefits (of which there are plenty), and I could say that it's important because it makes me more productive (which is probably true since I've found that taking time for myself really leads to being able to do more, not less)...
But the biggest reason is actually a lot more simple and was honestly a lot harder to justify when I first started...
The most important reason is actually just because I enjoy it and I get to pamper myself every morning.
It has been a practice in telling myself "I'm worth it", and that "because I really want to" is a good enough reason. I still sometimes have to remind myself to be fully present in the moment; but boy have I come a long way from when I didn't feel like I "deserved" to enjoy it every day!
So for me, my daily matcha is a reminder that I am worthy and it is an act of self-love and of rebellion against the societal idea that everything we do has to be productive.
This is just for me 🥰 and I challenge you to find a little way to pamper yourself every day as well (just because you want to and that's a good enough reason)! ✌️❤️🍵 I would love to hear how you
Have a beautiful week! ❤️
04/14/2022
I have been wanting to add more value to people's lives by coming back on here and sharing when I have something that might resonate with even just one person in my audience.
This felt like an appropriate place to (re)start 😜
When I climbed Mount Kilimanjaro with my family, the view as we set off was all-at-once exciting, awe-inspiring, humbling, beautiful, and honestly a little bit daunting.
When we got dropped off, our porters got our gear together; and then we just.... started walking. And that was it. That's how we started climbing the tallest mountain in Africa... we just started walking. 🏔
Of course it wasn't all easy and there were both expected and unexpected challenges along the way (just like in life); but overcoming each of them had to start with a single step.
Our experienced and wise guides continued to remind us daily, "polepole" (pronounced "polaypolay") which means "slowly" in Swahili.
And that's how you achieve great goals. You just start; and then you slowly continue to take steps.
⭐PRACTICAL TIP⭐: If you find yourself procrastinating, commit to spending just FIVE MINUTES doing the thing. After 5 minutes, you're free to stop; but often, just starting builds momentum to continue.
12/29/2021
I don't know about you, but the past year has felt straight up weird! I'm so excited for a fresh start in the new year and I know so many of you feel it too! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Whether you're already one of my clients and you're well on your way to your best year yet, or you just want to set yourself up for a healthier, happier, and more successful and fulfilling year, I have created an amazing NEW YEAR'S REFLECTION AND GOAL PLANNING WORKBOOK to help you prepare to kick butt in 2022!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Usually I do not do single-session coaching; but this one time in the year, it just felt right. I'm offering the workbook PLUS a coaching session to go through it together! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Whether you don't know where to start or you have it all filled out before our call and want to coach on how to make your dreams a reality, this will undoubtedly be one of the most important and impactful things you can do for yourself and for your dreams this year.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Interested? Let me know! 😊💌
12/28/2021
"Whirlwind" is definitely the most accurate way to describe the past few months! Life brought me back to Athens, Ohio as assistant coach for this Fall and I'm finally catching up from it all! To go from being picked 9th in preseason, to finishing 3rd in the MAC tourney is just one of the reasons I am so proud of these badass women. They showed up every day and gave their best and inspired me to grow and learn in so many ways this season. Most of all, I am eternally grateful for the friendships, lessons, and great memories with amazing people this Fall. I can't wait to see the exciting places you all go! 💚🤍
07/20/2021
Be your own best friend first. Gamechanger.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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11 ways that you can start to show up for yourself like you would for a best friend.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1) Be kind to yourself⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2) Support yourself in the bad times: Tell yourself it's going to be ok, sit with yourself through the crappy times, and problem solve how you could improve things ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3) Support yourself in the good times: Accomplish something (no matter how big or small)? Give yourself a high five and be proud of yourself! Celebrate yourself for your accomplishments!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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4) Always be honest with yourself, even when it's hard⠀⠀⠀⠀⠀⠀⠀⠀⠀
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5) Forgive yourself for mistakes⠀⠀⠀⠀⠀⠀⠀⠀⠀
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6) Develop dependability: when you tell yourself you're going to do something for yourself, follow through. Build trust.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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7) Start getting yourself gifts on special occasions. Write yourself a letter and mail it to yourself (I love getting mail 😅).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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8) Be a good listener: Get a journal or even just talk it out with yourself (with or without a voice recorder). What's going on inside your head is worth taking the time to "listen" to.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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9) Enjoy your own company: Go and do things you think would be fun, regardless of if anyone else wants to come with (as long as you're safe 😉)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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10) Develop crazy belief in yourself. Remind yourself that you can do anything you put your mind to.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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11) Promise yourself that you'll have your own back, no matter what.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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➡️Next steps:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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•Send this post to your best friend who deserves the world⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Save this post for reference.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Pick one to focus on for a week straight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Then add another one for a week. Keep doing the first.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌟If you want more of this, want someone to keep you accountable, and want to really truly commit to yourself, send me a DM or click the link in my bio to set to a free call!
07/14/2021
One of the first psychology courses I took in college was offered online. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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With the intention of balancing all of my classes (plus 40+ hours per week of volleyball), I said I would work on it a little every week even though the lectures were all pre-recorded and the only grades were two midterm exams and a final exam. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Let's just say my commitment to balance was a little lacking in college... 😂⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I ended up taking the full psychology course in 6 days instead of balancing it throughout the semester... 🤦🏼♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Watching the lectures at 2.5x speed, frantically scribbling notes, sipping 5 Hour Energies like a fine wine, and snacking on Cheez-Its like it was my job, I somehow managed to get the A before completely crashing. 🥴⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I don't mean sleeping a little extra one night... I mean being completely overwhelmed and getting sick for a week+ at a time (obviously not great for my other classes, performance on the volleyball court, relationships, health, or happiness).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Have you ever done this? Giving it your all until you just crash and can't anymore? Then feeling guilty for needing to rest, so as soon as humanly possible jumping "back on the wagon" and going going going until you burn yourself out again? 😑⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Same. When I look back at all the times I did that, I'm annoyed with my past self because I could've been so much more successful and happy if I had just committed to more balance (way easier said than done though)... ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But I'm also grateful because it means now I can help my clients (you) work through the same thing and finally break that cycle!😍⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'm offering one-on-one coaching positions to help you find the perfect balance in your life and commit to keeping it so that you can live happy, healthy, and successfully at the same time! Link in bio! 😊
07/12/2021
Happy Monday everyone! 🤍⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Are your shoulders and neck tight? Have you been feeling stressed?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It can be easy to ignore the physical signs of stress until they become a real problem. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As you go through your day and week, try to notice where you are holding tension in your body, take a deep breath, and let it go. Set yourself little reminders to do this throughout the day (it takes no more than 10 seconds at a time). 👍🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You'll be surprised how often your body tenses up without you realizing it, and you'll be surprised how much of a difference this simple practice can make on your overall stress level and how your body feels.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Stress can really rob you of your health and happiness. (I know this better than most 🥴). ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Some stressful situations are virtually unavoidable, but luckily stress stealing your life, health, and happiness isn't! If you want to improve your health and reduce stress in your life, let's talk and get started this week! 😍
06/21/2021
Good morning you badass, beautiful human beings! 💛⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The world is a better place because you are here. Everything that makes you unique makes you insanely beautiful and irresistible. I love that you're here and that you're showing up day after day to do your best.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🌟🌟🌟This week I want to challenge you to get into the habit of writing down 3 things every day that you love about yourself. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It can be anything - from your smile, to your sense of adventure, to the fact that you always try your best. ❤⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Take a second to really LOVE those things about yourself each morning before you get your day started. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you're anything like I used to be, this might be hard to start... but it's so important and will change your life when you do it consistently. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you want the opportunity to work together multiple times every week and learn how to change your life every day, just click the link in my bio and sign up for a FREE call to get started! (Yes, choosing yourself really can be that simple) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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~~~⠀⠀⠀⠀⠀⠀⠀⠀⠀
📸 marieduecker.com
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