Liver may be a nutrition-packed powerhouse, but for many this offal is, well… awful tasting. While I do love some liver and onions with bacon (because, hello, bacon!), these liver capsules are a virtually tasteless way to get your liver on. Should We Eat Liver? So why would we want to eat liver? Isn’t it the …
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The inner critic undermines our accomplishments, diminishes our self-esteem, and makes us feel inadequate—especially if we’re close to a big change. Read on to learn how to deal with it and move forward.
The post How Is Your Inner Critic Holding You Back? appeared first on Chris Kresser.
These cheesy scalloped potatoes are rich, creamy, and easy to make! They are made with a healthier cheese sauce made with Greek yogurt, thinly sliced potatoes, and fresh thyme. You’ll never use another cheesy potato recipe again. Cheesy Scalloped Potatoes What is always the side dish with no leftovers? CHEESE POTATOES! Why? Because they are
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As I’ve shared on recent posts, COVID-19 has affected close family and friends at this stage. What work looks like continues to evolve – Mark being at home for the foreseeable future and healthcare getting…
For the culminating session of TEDWomen 2020, we looked in one direction: onward! Hosted by TEDWomen curator Pat Mitchell and TEDx learning specialist Bianca DeJesus, the final session featured speakers and performers who shared wisdom on preparing for new challenges, turning fear into action and finding the way forward — even when the path isn’t clear.
Special appearance: Kirsty de Garis, organizer of TEDxSydney, and Safra Anver, organizer of TEDxColombo, introduced the final two TEDx speakers of the day.
The session in brief:
Gloria Steinem, feminist activist, writer
Big idea: Feminism is the radical yet essential idea that all human beings are equal. Now more than ever, unity and listening are the remedies to fear, discrimination and inequality.
Why? Feminism has been and always will be relevant and vital to all of humanity, says Gloria Steinem. Yet throughout history, the word — and its accompanying movement — have been misunderstood and criticized. Speaking on her lifelong legacy of feminist activism, Steinem shares how she’s fought for women’s rights and overcome her fears with the help of trusted friends and allies. She discusses the intersectionality of racism and sexism and how the fight against both has always been linked — and explains why unity is the key to overcoming them, especially in a world facing COVID-19. She urges future generations of women — or, as she calls them, “friends who haven’t been born yet” — to support each other and face their fears together. “Think of change as a tree,” she says. “You know it doesn’t grow from the top down, so we shouldn’t be waiting for somebody to tell us what to do. It grows from the bottom up. And we are the roots of change.”
“AI is making amazing things possible for organizations and for people who otherwise would have been left behind,” says Jamila Gordon. She speaks at TEDWomen 2020 on November 12, 2020. (Photo courtesy of TED)
Jamila Gordon, AI advocate
Big idea: Artificial intelligence can break language, education and location barriers for disadvantaged people, giving them the opportunity to thrive.
How? Born into a war-torn Somalia, Jamila Gordon has always considered herself to be lucky. When her family was separated and she was displaced in Kenya, Gordon’s journey eventually took her to Australia. There, she worked in a Japanese restaurant owned by a couple who showed her that amazing things are possible through hard work and perseverance. Now, she wants AI to do the same, at a massive scale, for disadvantaged people — giving them skills and tools to find work, be great at their jobs and do the work safely. In this way, Gordon believes software can open doors of opportunity for people who face cultural, social and economic barriers. For instance, Gordon’s platform, Lumachain, brings transparency to global supply chains, benefiting producers, enterprises and consumers, while also helping to end modern slavery.
“There’s joy in being a leader, in having the opportunity to put your values into action,” says Julia Gillard, in conversation with Ngozi Okonjo-Iweala at TEDWomen 2020 on November 12, 2020. (Photo courtesy of TED)
Julia Gillard, former Prime Minister of Australia, and Ngozi Okonjo-Iweala, former Finance Minister of Nigeria
Big idea: The sexism that women leaders face shouldn’t overshadow or discourage others from stepping forward and making a positive impact.
Why? In conversation, Julia Gillard and Ngozi Okonjo-Iweala remark and reflect on their experiences in leadership — for better and worse. Their discussion runs the gamut of what it means to be a powerful woman in a sexist world: encountering unnecessary judgments based on appearance, enduring undue focus on personality over policy and facing criticism based solely on stereotypes. To be viewed as an acceptable leader, women must exude both strength and empathy, Okonjo-Iweala says. If they come across as too tough, they are viewed as hard and unlikeable. But if they seem too soft, they are seen to be lacking the backbone to lead. In fact, women leaders must also be thoughtful about how they portray their achievements to those who look up to and follow them. Emphasizing the positive makes a real difference to the power of role modeling, Gillard says. If the focus stays on the sexist and negative experiences, women may decide that being a leader isn’t for them. Conversely, if leaders shy away from speaking about their hardships, women and girls can be put off because they decide leadership is only for superwomen who never have any problems. It’s all about balance. For women looking to create space for themselves and others, Gillard and Okonjo-Iweala offer a list of six standout lessons to build solidarity: there’s no “right way” to be a woman leader, so be true to yourself; sit down with your trusted confidants and wargame how to deal with gendered moments; debunk gendered stereotypes; don’t wait for when you need help to support system changes that aid gender equality; network, but don’t shy away from taking up space in the world; and the last, but not least important: go for it!
Kesha delivers a powerful performance of “Shadow” at TEDWomen 2020 on November 12, 2020. (Photo courtesy of TED)
Kesha, musician, actress, activist
“I can’t tell you how to not be afraid, but I can tell you that I’ve experienced how to not be defined by my fears,” says Grammy-nominated singer-songwriter Kesha. She shares a bit about how she faced her fears while living in the limelight over the last decade and delivers a powerful performance of “Shadow,” a song about courageously choosing positivity even when others are throwing shade. “Get your shadow outta my sunshine / Outta my blue skies / Outta my good times,” she sings. She’s accompanied by Mary Lattimore on harp, Karina DePiano on piano, and Skyler Stonestreet and Kenna Ramsey on background vocals.
JayaShri Maathaa shares a magical mantra to calm yourself during troubled times. She speaks at TEDWomen 2020 on November 12, 2020. (Photo courtesy of TED)
JayaShri Maathaa, monk
Big idea: There is a simple mantra you can say to calm yourself during troubled times: “Thank you.”
Why? As the world brims with fear, doubt and anxiety during the coronavirus pandemic, JayaShri Maathaa finds that two magical words — “thank you” — fill her life with bliss and grace. How so? When you say “thank you,” you bring your attention inward and, over time, create a feeling of gratitude in your heart that can help you navigate life with peace and joy. For Maathaa, these two words are like music in her mind: they’re the first thing she thinks upon awakening, and the last thing she thinks before falling asleep. By planting these good thoughts in her mind and heart over the years, she now finds them blossoming into something beautiful — creating a harmony within herself and to the world around her. Want to give it a try?
Megan McArthur shares lessons from her life and career as a NASA astronaut, in conversation with TEDWomen curator Pat Mitchell at TEDWomen 2020 on November 12, 2020. (Photo courtesy of TED)
Megan McArthur, NASA astronaut
Big idea: The day, life and mindset of an astronaut.
Tell us more: In conversation with TEDWomen curator Pat Mitchell, astronaut Megan McArthur offers a glimpse into what it’s like when space becomes your world, but not your entire life. As a mother and wife (she’s married to fellow astronaut Bob Behnken), McArthur strikes a balance between the emotional outpouring of her husband’s spaceflight and training for her own launch, while supporting their son for his reality as an earthbound child. But when it comes to work, the focus becomes singular in hundreds of hours of preparation, which MaArthur emphasizes can be a mindset easily adjusted and applied to any professional role. Using her own example of tackling a new job, she reminds women that even if they come up against a situation they’ve never before encountered, they are ready and prepared from their life experience to take on that challenge, learn quickly and succeed.
Closing out the final session with a flourish, a guitarist sets in motion delicate yet strident chords that reflect both the warmth and momentum of Apiorkor Seyiram Ashong-Abbey‘s poetry — paired with footage of her masked, standing statuesque in a deserted quarantine courtyard, motionless yet liquid all at once. Far from a mere diatribe, this piece proposes not a revolution, but a re-establishment of the majesty, magic and power of the matriarch, and the hidden traditions that have quietly sustained women for millenia — and that will someday soon renew the world once more.
Green Beans Almondine is a fresh, buttery holiday side made with blanched green beans, a delicious slivered almond topping, and fresh lemon zest! If you’re looking for a healthy holiday side, then this green bean almondine is your answer! It’s low carb and packed with healthy fats. The holidays are right around the corner and
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Diversity of ideas is more important now than ever. Session 2 of TEDWomen 2020 — hosted by poet Aja Monet, who gave a dazzling talk at TEDWomen 2018 — featured a dynamic range of talks and performances from some of the world’s most extraordinary risk-takers and innovators.
Singer-songwriter Madison McFerrin performs “TRY” at TEDWomen 2020 on November 12, 2020. (Photo courtesy of TED)
Music: From the stoop of her brownstone, singer-songwriter Madison McFerrin performs “TRY” — a synth-infused invitation to be your best self.
Special appearances: Mercy Akamo, organizer of TEDxLagos, and Keita Demming, organizer of TEDxPortofSpain, introduce this session’s TEDx speakers, part of a global collaboration between the TEDWomen team and an incredible group of TEDx organizers.
The session in brief:
Adie Delaney talks about the importance of broadening our definition of consent at TEDWomen 2020 on November 12, 2020. (Photo courtesy of TED)
Adie Delaney, circus performer and sexual harm prevention educator
Big idea: We need to broaden our definition of consent: it is not a box to check off but an active dialogue that centers trust, communication and care.
How? In her role as a circus instructor, Adie Delaney teaches students how to listen to and trust their bodies, and how to communicate when they’re no longer comfortable. She quickly realized that she wasn’t just teaching children how to balance on a trapeze — she was also passing along vital lessons on consent. In addition to her circus career, Delaney works with teenagers on sexual harm prevention, helping them better understand how to practice consent. It’s vital that we integrate asking for and giving consent into our daily lives, whether or not it’s in an intimate setting, Delaney says. Whenever we are interacting with the bodies of others, we need to be sure everyone involved is safe and comfortable. By ensuring young people have the framework and language to clearly communicate their needs around their bodies, we can help them better care for themselves and each other.
Kemi DaSilva-Ibru discusses an effort to mobilize first responders to help people facing domestic violence during the pandemic. She speaks at TEDWomen 2020 on November 12, 2020. (Photo courtesy of TED)
Kemi DaSilva-Ibru, obstetrician and gynecologist
Big idea: Everybody has the right to live in a society free from gender-based violence — and communities can help.
How? The mandatory lockdowns, quarantines and shelter-in-place orders that have confined people to their homes since the beginning of the COVID-19 crisis have placed some in another unsafe situation, prompting a shadow pandemic of domestic abuse worldwide. In Nigeria, the situation prompted the federal government to declare a state of emergency on rape. Dr. Kemi DaSilva-Ibru, founder of the Women at Risk International Foundation, which assists Nigerians facing gender-based violence, speaks from her home in Lagos on how the country is responding to this second crisis. More than 1,000 basic health care providers who service remote areas are being retrained as first responders to help in domestic violence situations, she says. These community-based men and women perform house visits, allowing people to share their stories and receive the medical care and support they need. To reach even more people, the program will soon train local police and religious leaders who have close ties to the community, providing even more accessible help and resources.
“We all play a part in treating people well regardless of biases,” says defense attorney Kylar W. Broadus. “Let’s advocate for each other by modeling respect.” He speaks at TEDWomen 2020 on November 12, 2020. (Photo courtesy of TED)
Kylar W. Broadus, defense attorney
Big idea: See beyond bias and stereotypes and treat people as the human beings they are.
How? For 25 years, Kylar W. Broadus has witnessed both conscious and unconscious bias inhibit justice in the courtroom — a pattern, well documented throughout history, of skin color and identity dictating harsher, lengthier punishments. To effectively dismantle this bias, Broadus believes a gentle yet consistent nudge in the right direction makes a stronger impression in encouraging people to uphold the shared humanity of others. He practices this subtle signaling in his own work, as the bridge between the client and courtroom, by modeling the behavior he wants the court to mirror — and succeeding. All people live with biases, but if we’re ever going to change society for the better, then we must pivot toward respect and see each other for the content of our character and the humanity we share.
“Public space must be as free and abundant as the air we breathe,” says architect Elizabeth Diller. She speaks at TEDWomen 2020 on November 12, 2020. (Photo courtesy of TED)
Elizabeth Diller, architect, artist, designer
Big idea: Public space must be as free and abundant as the air we breathe.
Why? Our cities are becoming progressively privatized: commercial building projects and real estate dominate the streets, squeezing out space that once belonged to society at large. Elizabeth Diller says that architects must staunchly defend, advocate for and reclaim this public space, serving as a kind of creative protector against urban privatization, neglect and lack of vision. For her part, Diller helped convert a derelict railroad in New York City into the High Line, a stunning, elevated public park that is both a “portal into the city’s subconscious” and a landmark on the world tourism map. She likewise helped design a park in central Moscow — beating out plans for a giant commercial development — that has since become a bastion of civic expression and a home to social reform against a repressive regime. Now, she encourages other architects, artists and citizens to join in on this work subversively to (re)empower the public. As she puts it: “[We must] relentlessly advocate for a democratic public realm so dwindling urban space is not forfeited to the highest bidder.”
Are you an “upstander”? Angélique Parisot-Potter discusses how to stand up to wrongdoing at work at TEDWomen 2020 on November 12, 2020. (Photo courtesy of TED)
Angélique Parisot-Potter, legal and business integrity leader
Big idea: Be an “upstander”: someone who doesn’t shy away from difficult moments and discussions.
How? As a consultant who helps brands build integrity by rooting out the “open secrets” that corrode workplace ethics, Angélique Parisot-Potter is used to overturning the wrong stones. But sometimes in the pursuit of doing the right thing, she has overturned one stone too many — and found herself at odds with powerful adversaries and ostracized by colleagues. How does one stand up to bad actors (and those who let them get away with their subterfuge), even in the face of threats, coercion and isolation? The most important thing to be, says Parisot-Potter, is an upstander: someone who doesn’t shy away from dark corners and instead exposes them to the light. Although this path is difficult, the rewards — like being able to face one’s self in the mirror every day — are as rich as they are intangible. Becoming an upstander is simple: when you see something wrong, don’t second guess yourself and instead ask the difficult questions no one else is asking. Most importantly, don’t be complicit — you always have the power to say “enough is enough.”
“Don’t be afraid to trust and be yourself completely,” says Tracy Young, speaking on the topic of leadership at TEDWomen 2020 on November 12, 2020. (Photo courtesy of TED)
Tracy Young, builder
Big idea: Don’t be afraid to show up to work as your complete, raw self.
Why? Tracy Young cofounded a start-up in 2011, serving as the company’s CEO as it grew from five employees to 450. Along the way, she recalls worrying that employees and investors would value male leaders more, and that being a woman might compromise her position as CEO. Partly for that reason, she continued coming into work through the later months of her pregnancy, and was quick to return just six weeks after giving birth. She also shares the heart-rending story of having a miscarriage at work during her second pregnancy, and returning to a meeting as though nothing had happened. Now, she realizes her womanhood is nothing to be ashamed of: she shares the full range of her emotions at work, leading more authentically and actively asking her team for help. This has fundamentally changed how they build and problem solve together, she says, creating a work culture that is more close-knit and efficient. To her fellow leaders out there, Young’s advice is: “Don’t be afraid to trust and be yourself completely.”
In this moment of great uncertainty, it’s time to be fearless. TEDWomen 2020, a day-long event hosted on TED’s virtual event platform, is all about fearlessness — in the way we think, act, participate — and how this collective mentality can empower us to take a global step forward, together. The day kicked off with an inspiring session of talks and performances, all designed to take us on a journey of curiosity, wonder and learning. Hosted by TEDWomen curator Pat Mitchell and TEDx learning specialist Bianca DeJesus, seven speakers and performers showed us how to find the strength and clarity needed to navigate an ever-changing, ever-challenging world.
Music: The group Kolinga performs “Nguya na ngai,” an original song that’s equal parts music, poetry and dance.
Special appearance: Grace Yang, organizer of TEDxMontrealWomen, joins the event to represent the global TEDx community, through which more than 140 TEDx teams in 51 countries are organizing TEDxWomen events alongside the main show.
The session in brief:
To open the session, activist and poet Apiorkor Seyiram Ashong-Abbey delivers a powerful hymn to the universal matriarch in all of her manifestations — exalting her fearlessness as she faces the unknown, praising her body down to the folds of her skin, shouting against the silence surrounding her oppression, and above all shattering the chains (political and social) that bind her across the globe.
“Our courage is born from unity; our solidarity is our strength,” says Sviatlana Tsikhanouskaya, leader of the national democratic movement in Belarus. She speaks at TEDWomen 2020 on November 12, 2020. (Photo courtesy of TED)
Sviatlana Tsikhanouskaya, politician
Big idea: In the face of authoritarianism, the path to fearlessness lies in unity and solidarity.
How? The people of Belarus have been under authoritarian rule since 1994, subject to police violence and everyday assaults on their freedoms. But this year, something changed. Tens of thousands have taken to the streets to participate in anti-government demonstrations, supporting Sviatlana Tsikhanouskaya’s campaign in opposition to the country’s authoritarian leader, Aleksandr G. Lukashenko. Tsikhanouskaya stepped in for her husband, who was jailed, to run against Lukashenko in the nation’s recent presidential election — an election she is widely viewed to have won, despite falsified results released by the regime. Now, she tells the story of how a small collection of women-led protests in the capital of Minsk sparked massive, peaceful demonstrations across the country — the likes of which Belarus has never seen — that continue amid calls for a new free and fair election. Even after being forced into exile with her children, Tsikhanouskaya remains determined. “Our courage is born from unity,” she says. “Our solidarity is our strength.”
In April 2020, Sophie Rose volunteered to be infected with COVID-19 as part of a human challenge trial. She makes the case for these trials at TEDWomen 2020 on November 12, 2020. (Photo courtesy of TED)
Sophie Rose, infectious disease researcher
Big idea: To quickly and equitably vaccinate the world’s eight billion people against COVID-19, we will need several approved vaccines. Human challenge trials may help speed up the development and deployment of effective vaccines.
How? In April 2020, Sophie Rose volunteered to be infected with COVID-19. As a young, healthy adult, she’s participating in a “human challenge trial” — a type of trial in which participants are intentionally exposed to infection — that may help researchers develop, manufacture and implement vaccines in record time, saving the lives of thousands of people. She explains her decision and the difference between challenge trials and the phase III clinical trials typically carried out for drugs and vaccines. Unlike phase III trials, where participants receive a vaccine and are subsequently monitored for possible infection throughout the course of their normal lives, challenge trial participants are purposely exposed to the virus after vaccination. Deliberate exposure allows researchers to know more quickly if the vaccine works (usually within a matter of months, instead of years) and requires fewer participants (around 50 to 100 instead of thousands). Because exposure is certain, challenge trial volunteers must be young, typically between ages 20 and 29, and have no preexisting conditions that could put them at an elevated risk. Since choosing to participate, Rose cofounded 1Day Sooner, a nonprofit that advocates for challenge trial participants and has helped more than 39,000 people around the world volunteer for these trials.
“It’s not just protesting and raising your voice, but also doing something to show your intentions,” says WNBA champion Renee Montgomery. She speaks at TEDWomen 2020 on November 12, 2020. (Photo courtesy of TED)
Renee Montgomery, WNBA champion, activist
Big idea: For people’s voices to be heard in the face of injustice, they need to be “felt.” We can do this by opting out of our comfort zones and taking positive social action.
How? Renee Montgomery hadn’t planned to quit her dream job in the middle of a pandemic, but it was a leap of faith she made in order to do her part in fighting Americ’s racial injustice. By “opting out” of her career as a WNBA player, she made space to focus on others’ voices and amplify them with her platform. Montgomery explains that, to truly have these experiences heard, they need to be felt: “Making it felt for me is an action,” she says. “It’s not just protesting and raising your voice, but also doing something to show your intentions.” Her intentions? To level the playing field so everyone has the same opportunities, regardless of race, and to turn this moment into positive, lasting momentum.
Yukon Regional Chief Kluane Adamek shares the legacy of matriarchs in the Yukon First Nations at TEDWomen 2020 on November 12, 2020. (Photo courtesy of TED)
Kluane Adamek, Yukon Regional Chief
Big idea: Leadership and matriarchal wisdom of the Yukon First Nations people.
Tell us more: In the Yukon First Nations, women lead — and have done so for generations. Their matriarchs have forged trade agreements, created marriage alliances and ensured business happens across their land for generations. Their matrilineal society is one that deeply values, honors and respects the roles of women. Much of the world doesn’t reflect this way of living, but Yukon Regional Chief Kluane Adamek urges others to follow in the footsteps of her people — by putting more women at the table and learning from the power of reciprocity. There’s so much women can share with the world, she says, encouraging all women to seek spaces to share their perspective and create impact.
MarÃa Teresa Kumar, civic leader
Big idea: The engaged and growing Latinx vote turned out in record numbers during the US 2020 presidential election and has the potential to shape American politics for decades to come.
How? A historic number of Latinx voters cast a ballot in the US 2020 presidential election. As the nation’s most rapidly growing demographic, Latinx youth are voting for a brighter future. MarÃa Teresa Kumar, CEO of Voto Latino, reflects on the issues closest to young Latinx voters and their families, which include health care, climate equity and racial justice. With a look back to FDR’s New Deal, which catalyzed growth, nation-building and paved the way for JFK’s century-defining Moonshot mission, Kumar peeks into the future of the United States and sees the potential for the newest generation of voters to shape the years ahead.
When COVID hit and her gym closed in the spring of 2020, Christina Relke initially thought she’d just been given a vacation. She happily reacquainted herself with her couch, the remote, and everything Netflix had to offer.
“I thought I’d just go home, figure things out, and then go back to work,” says Relke, BA, CPTN, PN2, FMS, a Mississauga, Ontario-based personal trainer and nutrition coach.
But two weeks became four, then six.
With her savings dwindling and the virus proving anything but predictable, Relke pivoted—to launching an online coaching business.
She faced a series of obstacles.
Fear nagged at her.
The increased foot traffic of the gym had brought clients to Relke, somewhat effortlessly. Outside of the gym, how would she get the word out?
Could she even train people online? How would she correct someone’s form or pick up on a clients’ nonverbal cues… through a computer screen?
And could she teach herself a range of new skills—say video production or social media marketing—in mere weeks?
Despite those challenges, over the course of just a few months, Relke built a solid business.
Given that so many nutrition coaches and personal trainers are facing the same challenges, we wanted to know more. So we asked Relke:
If you’re exploring nutrition coaching as a career, her answers might help you determine if a nutrition certification is right for you. And if you’re already coaching, Relke’s experiences and advice could give you lots of ideas for growing your business.
As a certified personal trainer at a gym, one problem kept dogging Relke.
“People had the perception that I was a one-stop shop,” she says.
Sure, they posed questions one might expect:
But they also voiced lots of other concerns, especially about food.
“I felt uncomfortable answering their nutrition questions,” Relke says. “I realized I was out of my scope.”
Initially, Relke thought the only solution was to go back to school, study nutrition, and complete the internship, exams, and licensure to become a registered dietitian.
But then she connected with a former classmate who suggested she look into a nutrition coaching certification.
The former classmate that we mentioned above? He was Jeremy Fernandes, PN2, a coach at Precision Nutrition.
“He’s someone I respect,” says Relke.
Fernandes explained that, as a nutrition coach, Relke wouldn’t be able to offer medical nutrition therapy or give people meal plans, as registered dietitians did. But she would be able to have the conversations she wanted to have with her clients. (For more about what nutrition coaches can and can’t say, read “Can coaches give nutrition advice?”)
Plus, back in university, Relke’s focus was psychology. “The PN Certification will help you to apply what you learned for your degree,” Fernandes pointed out.
“I’m a sucker for figuring out why people do the things they do,” says Relke.
As soon as Fernandes explained Precision Nutrition’s heavy emphasis on change psychology, she was sold.
After earning her Precision Nutrition Level 1 Certification in 2017 and PN Level 2 Certification in 2018, Relke changed how she worked with clients.
“Not only did those certifications improve my confidence, they added credibility to everything I said between sets, especially in relation to food and nutrition,” she says.
The two certifications also helped her do something powerful: Explain complicated nutrition and exercise topics in a way folks could quickly grasp.
As a result, more clients requested her and told other people about her, allowing her roster to grow. And grow. And grow.
Her ability to explain complex topics eventually earned her a promotion at the gym where she worked—to metabolic specialist, a managerial position that came with a team to oversee and a pay bump.
(To learn how much of a pay boost tends to come with a new nutrition certification, read: How much should you charge?)
“I don’t think I would have gotten the position had it not been for the nutrition certification—and I can say that confidently,” Relke says. “Not only could I administer metabolic testing, but I could explain the results to clients in a way they could understand.”
Then March 2020 came—along with COVID.
Her gym closed, and Relke was furloughed.
Relke now faced a daunting goal: Build on online business from zero clients to somewhere between 25 to 30 regulars.
Thankfully, she had access to a huge group of helpers: Her Precision Nutrition Certification gave her lifetime access to a Facebook community of more than 45,000 nutrition coaches (and counting), many of whom have experience with online coaching.
Based on what she learned, she decided to build her business using the following steps, which you could try to.
Remember earlier when Relke mentioned she was “a sucker for figuring out why people do the things that they do”?
That deep curiosity drove her to lean into her background in psychology and behavior change. She decided to create a coaching business focused on individually-tailored programs—paying as much attention to clients’ emotions and behaviors as to their form, reps, and sets.
“That’s my biggest strength,” she says.
Rather than throwing a big net and working with anyone who surfaced, Relke decided to specifically zero in on people with simple goals, such as feeling and looking better.
At Precision Nutrition, we call these Level 1 clients. They’re people who need support with the fundamentals, such as eating without distractions, getting enough sleep, or consuming more veggies and other whole foods consistently. (To learn more, check out Food Secrets That Change Lives, our essential guide to helping anyone eat better.)
If you’re thinking that describes just about everyone, you’re right. Level 1 clients make up about 90 percent of the population.
Relke found software that allowed her to host video chats, on-demand workouts, and more. Then she nailed down the services she would offer, how she would offer them, what she thought they were worth, and how she would market them.
At the gym, Relke had mostly trained, coached, and mentored staff.
Now, she suddenly felt like she needed to become an expert in a wide range of topics: marketing, business development, and the list goes on. So she studied successful companies (including Precision Nutrition), connected with top online coaches, and signed up for a number of virtual workshops and seminars.
You can study the “PN business formula,” too, with our FREE 5-day course: How to Succeed in Health and Fitness. (It was created by our co-founder, Dr. John Berardi.)
In August 2020, with her business plan, website, and social profiles in place, Relke started advertising online.
After about eight weeks, she’d already racked up 20 clients—two thirds of the way to her goal.
Relke offers virtual nutrition coaching and personal training, working with clients one-on-one as well as in groups.
She occasionally partners with chefs, registered dietitians, and other professionals to offer group seminars and challenges.
Her clients include a wide range of people, such as:
Though her clients vary in age, profession, and surrounding circumstances, one thing links them all together:
They’re learning to adjust—to home workouts, 24-7 parenting, home schooling, uncertainty, upheaval, and a slew of other new stressors.
In the gym, Relke loved working closely with clients.
“I like getting in there, poking and prodding,” she says.
Not only did the close, personal interaction help Relke correct form, it also allowed her pick up on subtle body language cues. A blank expression might reveal that a client wasn’t into high-intensity workouts, for example.
Another plus: She didn’t have to put much effort into marketing. It seemed like every time she taught a Pilates class, her personal training roster grew.
Relke saw as many as 10 clients a day, taught classes, and ran nutrition seminars. On top of that, in a typical week, she spent up to 7 hours in meetings or organizing professional development opportunities for her staff.
“I often found myself scheduled back-to-back, so finding half an hour to catch my breath was rare,” she says.
Like many gym-based fitness professionals, Relke worked a range of hours—some shifts starting at 7 a.m. and lasting until 9 p.m., with a several hour break in the afternoon. During that break, she went home to walk her dog, answer work emails, or nap.
“You would think that I’d want to work out during that time but I was averaging three to five hours of sleep at night,” she says. “I was just so tired that I wanted to sleep.” (If you’re feeling the same way, read: How to transform your sleep.)
The pace left her drained, something she didn’t fully comprehend until after the gym closed.
With online coaching, Relke’s in control of her schedule. By keeping her client roster below 30, she’s able to cap sessions at 4 to 6 per day. This opens up time for other tasks, such as continuing education as well as dog walking, reading, and exercise.
“I was nervous about switching from in-person training to an online business,” Relke says. “I worried my quality of work would suffer. I thought I needed to be next to people as they were working out. Now I’m seeing that they don’t need me to hold their hands. That allows me to have lengthier discussions and to maintain personalized programming.”
7 a.m. to 9 a.m.
Relke schedules this time for herself.
She takes her husky, Jenney, for a long walk, has breakfast, reads or watches videos, meditates, and stretches.
9 a.m. to 11 a.m.
Relke reserves this time for backend business tasks, which include:
11 a.m. to Noon
She has a leisurely lunch and takes Jenney for walk #2.
1 p.m. to 4 p.m.
During the afternoon, Relke meets with clients virtually, either one-on-one or as a group.
Though each client meeting lasts 30 minutes, Relke books clients an hour apart. That gives her a cushion, so it’s no biggie if a client meeting runs long. The 30 minutes of unscheduled time also allows her to complete any needed post-session tasks, like sending follow-up materials or tinkering with client programs. Plus she can take a breather, if needed, as well as prepare for the next session.
4 p.m. to 5 p.m.
Now it’s time for walk #3 with Jenney, which serves as Relke’s warm up for her own strength training or mat Pilates session.
5 p.m. to 7 p.m.
Relke spends this time following up with clients, building her social media presence, reading and filing intake forms, answering messages, and building client programs.
7 p.m. to 10 p.m.
If she’s not running a virtual seminar or group workout, it’s dinner and relaxation time with her boyfriend and Jenney.
10-10:30
Bedtime
In a word: autonomy.
“There’s a freedom to running my own business,” she says. “I love being an entrepreneur and being able to assert myself and coach in a way that resonates with my values.”
A big part of those values: coaching holistically.
Holistic coaching involves taking the whole person into account, homing in on the decisions behind their food and lifestyle choices, and tailoring practices to their individual needs.
In addition to talking to clients about food and recipes, for example, Relke highlights other topics, ranging from sleep to stress to relationships and more.
This whole-person approach allows Relke to blend her undergraduate degree in psychology with her post-college certification studies in nutrition and fitness.
“Holistic thinking is part of who I am as a professional,” she says.
Earlier in this story, Relke outlined the five steps she followed to go from zero online clients to 20 in just a couple of months. Beyond that five-step formula, however, Relke has, time and time again, based her business decisions on one driving force: What gets her out of bed in the morning.
For Relke, excitement comes from understanding her clients and helping them achieve real, lasting change.
For you, meaning might come from somewhere else—and that’s okay.
The point: Know what drives you, and use that knowledge to figure out whether a coaching program is a good fit as well as how to set up your business once you’re certified.
Relke’s second piece of advice: Clients need much more than a program to follow, especially right now.
Many are homeschooling their kids—but don’t want to. They’re working at home, with lots of distractions. They’re exercising at home, with minimal equipment, and often with children and pets interrupting their every move. Cookies, chips, and other highly palatable convenience foods have crept back into their lives. (Learn more: How to deal with problem foods.)
They’re often stressed, tired, and frustrated.
“Try to understand why they make the choices they do,” she says. “People want someone who is real, who can address what is specifically challenging about these times,” she says.
++
In the beginning, Relke’s jump to online coaching was an act of self preservation, a temporary stopgap. But now she sees it differently.
When the pandemic ends and life returns to normal, Relke now has options.
With a thriving virtual business, she doesn’t have to go back to a full-time gym atmosphere. She could keep doing what she’s doing right now.
“Even if I were to go back, I could continue to coach people outside of my district or who aren’t comfortable returning to a gym setting,” Relke says. “I’ve created something that I can sustain.”
Learning how to coach clients, patients, friends, or family members through healthy eating and lifestyle changes—in a way that’s personalized for their unique body, preferences, and circumstances—is both an art and a science.
If you’d like to learn more about both, consider the Precision Nutrition Level 1 Certification. The next group kicks off shortly.
The post Precision Nutrition Certification Grads: Spotlight on Christina Relke appeared first on Precision Nutrition.
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