How Do You Feel?

Amina Khan is the founder and CEO of Amanah Fitness, which educates Muslims about health & fitness and provides a safe space for exercise. Amina is currently pursuing her Ph.D. in Health Psychology. She is a canfitpro Certified Fitness Instructor, and was named Fitness Instructor of the Year in 2018. Her mission is to improve health in the Muslim community after her own 60-pound weight loss journey! Learn more about Amanah Fitness: amanahfitness.com Check out the Ramadan Reset Program: ramadanreset.com Find Amina on Instagram: @amanahfitness

In this episode, I talk about what it means to have a growth vs. a fixed mindset. The knowledge of these two mindsets is not enough, however. I challenge you to reflect on your own life, and the scenarios in which your fixed mindsets pops up. We all have those moments. It is crucial to become aware of them if we want to change them. You will learn three things in this episode: 1. What it means to have a growth mindset 2. Four life scenarios to reflect and make sure you're bringing a growth mindset (Feedback, Identity, Proof, Outcomes) 3. A process for changing a fixed mindset to a growth mindset For more information about coaching: caseyzavaleta.com Catch me on Instagram: @caseymzav

Matt Thatcher has been in the fitness and health industry for over 12 years, which he began in order to put himself through University while pursuing a degree in Psychology at Western Ontario. Matt is a black belt in karate, has done amateur Mixed Martial Arts and Jiu Jitsu, competed in provincial level football, rugby and soccer, as well as competed in Crossfit and Strongman. He is currently working as a personal trainer out of Movati in Guelph, where he is also the Education Specialist. He has worked with clients ranging from former Olympic Medalists, national level athletes in many different sports ranging from wrestling to sailing, and perhaps most importantly, everyday clients looking to feel better, get stronger, manage pain and live their lives to the fullest. Matt believes in looking at all aspects of health including movement, nutrition, sleep, stress management and community. He feels that health and fitness should ultimately be inclusive and inviting to everyone, bringing enrichment, empowerment and opportunity to life. Check out the DTS Online Kettlebell Course: dtsfitnesseducation.com Find Matt on Instagram: @matt.thatchfitness Keep an eye out for Matt's new website, coming soon!

In this episode, I talk about how true leaders start by leading themselves. We all have the opportunity to be leaders in our communities, and I talk about one thing you can do to begin the process of becoming an influential leader in your community. Learn more about my coaching: caseyzavaleta.com Find me on Instagram: @caseymzav

Eriq is a professional soccer player with Toronto FC, and is going into his 7th season with the team. He's also my husband! In this episode, I brought him on the show to talk about his top tips for quick recovery, the importance of deload weeks for intentional rest, and different phases of training. -- Interested in online programming, nutrition coaching, or habits coaching? Check out caseyzavaleta.com for details! Find me on Instagram: @caseymzav If you're a trainer looking for continuing education, visit dtsfitnesseducation.com to register for an upcoming course!

One thing we can't get more of is TIME. All we can do is use our time in the most effective and efficient way possible. Listen to this episode for my TOP 5 tips to improve your focus & productivity. These tips apply to all aspects of your life, including training. Find me on Instagram: @caseymzav Email for online programming, nutrition or habits coaching: caseymzavaleta@gmail.com

Maureen (Mo) Hagan is an international award-winning fitness instructor and program director, the 2019 Canadian Fitness Industry Leader of the Year, and an OptiMYz 2020 Top 10 Women of Power and Top 100 Health Influencer since 2018. Mo is regularly teaching group fitness instructor with GoodLife Fitness and is Chief Operating Officer for canfitpro – Canada's leading fitness education authority. Learn more about Mo: www.mohagan.com Follow Mo on Instagram: @mo_hagan

In this episode, Alena Luciani, founder of Training2XL, and I talk about considerations for cueing as a coach. How much is too much? When should you cue? What are the best cues to use with which clients? All of this and more is answered in this episode! Find Alena on Instagram: @training2xl Learn more about Training2XL: training2xl.com

Drew is a lifetime athlete; competing in baseball, hockey, wrestling, mixed martial arts, and natural bodybuilding in men's physique. His athletic background, combined with an ever-growing fascination with the human body, has established a strong foundation for which Drew continues to build his health and fitness expertise on. Over his 13 years as a strength and conditioning coach, he has built a reputation for a dynamic style of training which favours functionality and training pain free to perform your best. While Drew coaches everyone from pro athletes to retirees, he derives the greatest sense of accomplishment from clients that believe in training for longevity . Drew and his programs are built with purpose and a commitment to your personal goals while helping you develop a skill set inside and outside of the gym to excel. Currently Drew is a trainer at SWAT Healths Mississauga location and loves staying engaged with his community and making an impact with his clients through mindset, exercise, nutrition and building long lasting relationships. Find Drew on Instagram: @drew_h_scott Learn more about SWAT: swathealth.com

In this episode, I walk through a 3 step process for setting sustainable New Year's intentions that will help you feel the way you want to feel in 2021. I also share a few of my reflections on 2020, and explain why I never want to forget this year. Follow me on Instagram: @caseymzav

On this episode, I had Paul Hynes back on the podcast to discuss what might be seen as the dichotomy of following a structured program and moving intuitively. We talked about what we both value about these concepts, and how they can, in fact, go hand in hand. Towards the end of the episode we also talked about empowering clients and what it really means to be a coach and educator. Paul Hynes is an experienced strength and conditioning coach and personal trainer in Toronto, ON. He trains individuals of all ages and levels. Paul is also a competitive powerlifter. Learn more about Hynes Performance: hynesperformance.ca Follow Paul on Instagram: @paul.hynes

Chris Fudge is the top trainer for Goodlife Fitness and an instructor for DTS Fitness Education. Chris has over fifteen years of high level practical experience in the field of personal training and strength and conditioning, Chris is known for his obsessive style of tracking all variables in training and performance such as macros, sleep patterns, frequency, tempo, reps, sets, percents and tonnage. Because of this Chris is defined as a results based trainer. His education has led him to work with clients of various backgrounds from National record holding Powerlifters, award winning fitness models, university and professional athletes of varying sports to everyday weight loss and pain management clients. Chris has been awarded Personal Trainer of the Year across Canada (2013 + 2014), won provincial and national powerlifting championships and has represented Canada at the IPF World Powerlifting Championships 2014. Chris believes effort is what distinguishes great results from poor results. Find Chris on Instagram: @cthefudge

Victoria Myers is the dietitian and owner of the virtual private practice and online education center Nourishing Minds Nutrition. Victoria and her staff specialize in empowering women to ditch diets, regulate hormones, heal digestion and learn to practice wellness without obsession. She is also the host of the popular intuitive eating and wellness podcast, the Nourishing Women Podcast. Her mission for her community is to help women let go of the unhealthy obsession with eating healthy, make peace with their body and live their lives to the fullest. Check out Victoria's Blog: victoriamyers.net Learn more about Nourishing Minds Nutrition: nourishingmindsnutrition.com Follow Victoria on Instagram: @victoriamyers_ Follow Nourishing Minds Nutrition on Instagram: @nourishingmindsnutrition Check out Victoria's Holiday Survival Guide here!

Logan is the Director of Fitness Education for Fitness World Canada and Director of the British Columbia Personal Training Institute. They have been a coach, trainer, instructor & fitness leader for 23 years. For the last 4 years, they have been a fitness educator as a Master Instructor for PPSC, TRX, Trigger Point & Hyperice. Logan is also a former varsity & pro soccer athlete (goalkeeper). Find Logan on Instagram: @logan.3dfit

In this episode, I discuss what I believe are the top considerations when it comes to mobility work and putting together movement prep for workouts. I go over anatomy, joints, testing for hypermobility, banded distraction techniques, trigger points and soft tissue work. Follow me on Instagram: @caseymzav

Aaron is a Sports/Orthopedic Physical Therapist, author and speaker. He is also the founder of Squat University, an Olympic weightlifter and a coach. As a physical therapist, Aaron works with athletes of all ages and competitive backgrounds such as olympic weightlifters, powerlifters, CrossFitters, international level soccer players, MLB and NFL athletes. Aaron published his first book “The Squat Bible” in spring of 2017 and has been published in numerous professional journals. His most recent appeared in the International Journal of Sports Physical Therapy and presented a new way to periodize a weight-training program with the back squat after ACL reconstruction. A competitive Olympic weightlifter since 2005, Dr. Horschig placed sixth in the 2011 US Nationals. He lives in Kansas City with his wife and practices at Boost Physical Therapy & Sport Performance, where he helps athletes of all ages and skill levels decrease pain and return to the sports they love. Find your ideal squat stance: youtube.com Follow Aaron on Instagram: @squatuniversity Learn more about Squat University: squatuniversity.com

Martha McCabe is a retired 2x Olympian and world championship medallist in Swimming. She is Founder and President of Head to Head; a Canadian company that promotes mental resilience and physical wellness through Olympian led mentorship programs. Martha was elected by her fellow Olympians in 2016 to sit on the COC Athlete Commission, and is also the current chair of the Swimming Canada athlete council. Martha completed her undergraduate degree in Kinesiology and Health Sciences at UBC in 2012, and just this past week graduated with a Masters of Management, Innovation and Entrepreneurship from the Smith School of business at Queen’s University. Martha grew up in Toronto, but now lives in Canmore, Alberta where she spends her free time enjoying the mountains, cycling, running, hiking, skiing and exploring the great outdoors! Learn more about Head to Head: headtohead.ca Read Martha's coming out story: cbc.ca

In this episode, I'm answering listener questions! I discuss barefoot training, stress management, whether we should all do back squats or not, tips for falling asleep fast, journaling and the importance of cardio. Follow me on Instagram: @caseymzav If you have questions you would like answered on the show, email them to caseymzavaleta@gmail.com

Wide receiver Natey Adjei was drafted to the Toronto Argonauts in 2013. He went on to play for the Edmonton Eskimos for four seasons, but has since returned to Toronto. Since the cancellation of the 2020 CFL season, he has focused on creating and producing the All Ball Podcast. Most recently, he was brought on as an NFL Analyst for Sportsnet. In this episode, Natey and I discuss: - The cancellation of the 2020 CFL season - His positive outlook - Why Natey chose football - His ideal workout - In-season and off-season training schedules - The importance of warm-up - Using breath work after training - How becoming a dad changed his mindset - Gender inequality - Why he almost quit football Follow Natey on Instagram: @nateyadjei3 Learn more about the All Ball Podcast: @theallballpodcast

Josh Williams plays for Columbus Crew SC as a center back, and has been a professional soccer player for 11 seasons. He was born in Akron, and was recruited by Kentucky and West Virginia to play baseball,. Instead of pursuing that route, he decided to walk on to the soccer team at Cleveland State. After his stint at Cleveland State, he went undrafted in the 2010 MLS Draft, but later that year, he was signed on with Columbus. He went from not being recruited and not being drafted to having an extremely successful professional career for the last eleven years. Josh's story is a beautiful one of belief and persistence. In this episode, Josh and I discuss: The experience in the MLS bubble Josh's unconventional path to becoming a pro Why he chose soccer over baseball Mental preparation Meditation and the effect it has had on his life Game day preparation The medical scare that almost ended his career The immense power of beliefs

After graduating with a Bachelor of Applied Science in Nutrition and Food Science from the Dieticians of Canada accredited program at Ryerson University, Keren decided to forego my path of becoming an RD built and authentic practice that incorporates holistic nutrition and functional medicine with her science/research background. Having competed in CrossFit and Olympic Weightlifting in the past, Keren loves to work with mindful athletes because they are resilient humans who value nutrition and fitness as their way of pursuing personal excellence. In this episode, Keren and I discuss: How common disordered eating is in fitness and nutrition Societal beauty standards The danger of comparison The influence of others on your beliefs The four tendencies from Gretchen Rubin Downfalls of research and science What it means to have a "healthy relationship with food" The importance of beliefs Our top 3 nutrition principles Learn more about Keren: kerenchen.ca Find Keren on Instagram: @kombucha.mami

We live in a noisy, data-driven world. When it comes to fitness, nutrition, and wellness, it can be challenging to decide what to prioritize. In this episode of the podcast, I discuss the thought process you can use to focus your efforts. The goal is to do less and accomplish more. Find me on Instagram: @caseymzav Subscribe to keep up with new episodes every Monday!

Dr. Ricky Singh graduated from McMaster University with a Bachelors of Science degree in Kinesiology in 2009 and from the Canadian Memorial Chiropractic College as a Doctor of Chiropractic in 2014. Throughout his education, Ricky has focused his studies on understanding mechanisms of injury and how to optimize human movement. Ricky currently works with Athletics Canada as a member of their Integrated Support Team. He has travelled the world with the Canadian Track & Field Team and was selected to be apart of the medical team for the 2017 World Championships in London. Ricky has consulted with Golf Canada as well as Hockey Canada and continues to work with elite level athletes in helping them reach their athletic potential. He currently has his own mobile therapy practise and operates primarily throughout the GTA. In this episode, Dr. Ricky and I discuss: The philosophy of chiropractic and why it's controversial How Dr. Ricky approaches treatment How psychology plays a huge role in treatment Limiting beliefs we have about our bodies Why we move the way we do: COST vs. SAFETY The two most common reasons people get injured Finding the right amount of volume & intensity in training The importance of trusting your practitioner Chaos theory & systems Find Dr. Ricky on Instagram: @drrickysingh Email Dr. Ricky: grsinghdc@gmail.com Learn more about Oat Canada: oatcanda.com

ANNOUNCING: Oat Canada, the official sponsor of How Do You Feel. Learn more about Oat Canada: oatcanada.com Find Oat Canada on Instagram: @oatcanada From playing in the Little League World series as a 12 year old to becoming an All-Canadian receiver at McGill University where he obtained his degree in Kinesiology, Greg was drafted and played in the C.F.L.. He was named one of Toronto’s top 10 trainers and is now taking his extensive knowledge and experience to form Toronto’s most exclusive Training Club. “Health is a lifestyle choice. It needs to fit into who you are”. Fuel shows you how to integrate fitness into your lifestyle.” In this episode, Greg and I discuss: - The state of the world right now - The importance of building relationships - How COVID has changed the fitness industry - How Greg uses data in business and in life - Managing family life, the business, and three gym locations - What makes Fuel special - Cultivating a sense of team among Fuel trainers - The biggest mistake people make in group fitness Learn more about Fuel: fueltrainingclub.ca Find Fuel on Instagram: @fueltrainingclub

Theo is a personal trainer in the heart of Toronto. His coaching services are for anyone who wants to feel better, move better and become stronger. His specialty lies in strength training and mindful movement practices and Theo aim to educate and empower his clients so they can take control of their health and fitness for the rest of their lives. Theo started his journey in health and fitness 12 years ago. When he was 16, he dove deep into strength training and powerlifting and was engulfed for close to a decade. More recently, Theo has found a sweet spot between lifting weights (mainly kettlebells and bodyweight training) and movement/mobility training. In this episode, Theo and I discuss: Walking Why he gravitates towards simple programming His current training program How COVID gave him the chance to slow down The importance of technique How his clients' goals inform their program His holistic approach to fitness & wellness How his training has evolved over the years The importance of rest & happiness Paul Chek's four "doctors" What Theo hopes his clients walk away knowing Learn more about Theo and his training: theodorelim.ca Follow Theo on Instagram: @theodore.lim

In this episode, I discuss: How eating is an emotional experience Understanding preoccupation with food (and how to avoid it) Fear surrounding food Using food to soothe internal states of discomfort Identifying patterns in behavior Creating new habits How your environment plays a role in your behavior Constructing your environment in a way that supports sustainable change The nature of willpower Find me on Instagram: @caseymzav Email me with any feedback or suggestions: caseymzavaleta@gmail.com

Caleigh is the founder & owner of BOLO Inc., a boutique gym in downtown Toronto. The space is a dream destination for active, busy, young professionals in Toronto. You can find a crazy good workout, and then stay for a coffee, a blowout, a hang with your peeps or answer emails and get sh*t done. BOLO is all about offering a multi-tasking space for like-minded hustlers. Caleigh is a former boxer, personal trainer, fitness influencer and self love crusader, with a decade long background in TV production (she was formerly a producer at eTalk and The Social). In this episode, Caleigh and I discuss: Mixed feelings about Phase 3 Her purpose an an entrepreneur The mission behind BOLO Inc. Zoom fatigue & virtual classes How COVID has impacted businesses The pressure she places on herself The type of leader she wants to be Knowing your worth & finding inner peace Her 2 week digital detox Prioritizing our own happiness "Healthy" and "unhealthy" existing in the same space Learning to be intuitive with fitness and nutrition Her vision for the future Learn more about Caleigh: @caleighfit Check out what BOLO Inc. has to offer: bodyloveinc.com

The Earthy Sisters (Sarah & Lexi) provide sustainability & eco-friendly education to teach you how to reduce your community’s ecological footprint. They have the knowledge and expertise to help you and your team, students, or peers battle climate change. They use fun, inclusive, and engaging material and offer simple solutions to a big problem. In this episode, Sarah, Lexi and I discuss: How behaviors have a ripple effect on those around you The importance of community How you can make a difference Small, simple, eco-friendly changes Doing a waste audit The impact of COVID on waste Supporting local businesses Second-hand clothing Bioplastics and sustainable materials What actually gets recycled Sustainability "buzz words" DIY products What you can do if you already have the basics nailed down Follow the Earthy Sisters on Instagram: @earthy.sisters Learn more about Sarah and Lexi and their services: earthysisters.org

Cassie Day is the owner and founder of All Day Fit in Toronto, ON. You can try your first three classes free in the Online Hub. In this episode, Cassie and I discuss: Signs you might be overtraining The feeling of dreading your workouts What you learn as you gain training experience The effects of stress on training Recovery The mindset that comes when training is your life Losing you period & hormonal changes Muscle soreness Guilt when missing a workout Thinking big picture Find Cassie on Instagram: @cassiedayyy Find All Day Fit on Instagram: @alldayfit.co Learn more about Relentless Habits by listening to this informational webinar. Register for Relentless Habits 12pm Group here. Register for Relentless Habits 5:30pm Group here.

Nsuani Baffoe is the Regional Manager of Personal Training in Downtown Toronto for Goodlife Fitness, overseeing more than 130 Personal Trainers, influencing the lives and health of over 2000 clients. For over a decade Nsuani has built high performing Personal Training cohorts, coaching individuals and teams to succeed in the most demanding markets. He is also the co-founder and lead facilitator of B Element, which seeks to empower fitness and wellness professionals with the business knowledge and skills they need to succeed. Nsuani is regarded as a strong coach, people leader, and team player, gaining national recognition as a 4x recipient of the National Award for Manager Excellence. Recognized for his success developing, coaching, and mentoring top Personal Training teams across the country, Nsuani has been responsible for enabling teams to consistently surpass over 3 million in annual revenue. In this episode, Nsuani and I discuss: The history of racism in Canada and the US Accountability as a practice Fear and distrust of police Processing George Floyd's death Why the global reaction has been different Why he has little faith in humans Having "the talk" with his son The importance of representation in fitness Understanding the community you serve Going deeper with hip hop music The relationship between the oppressed and the oppressor Using fitness to enhance your life Family time & slowing down in quarantine Follow Nsuani on Instagram: @baffoeman Learn more about B Element: belement.org

Lea is a pelvic floor physiotherapist with a special interest in pregnancy and pediatrics. Lea has worked in a variety of pediatric settings including McMaster Children’s Hospital and Holland Bloorview Kids Rehabilitation Hospital and was the recipient CanChild’s Pediatric Research Award in 2017. Lea's training in pelvic floor dysfunction (in adults and pediatrics) has included urinary incontinence, complex pelvic pain, sexual pain, gastro-intestinal disorders, pelvic organ prolapse, and perinatal care. Most importantly, she is committed to empower her patients on their active recovery, to improve their health, well-being and quality of life. Lea's experience and training in a pelvic health, for both adults and paediatric clients, has only enhanced and strengthened her passion in pelvic health. Follow Lea on Instagram: @leadphysio Learn more about The WOMB: thewomb.ca

Jen Widerstrom began as a fitness model, and quickly made the transition into instructing group fitness. Jen has had a TV career that began on American Gladiator and culminated in three seasons as a trainer on The Biggest Loser. She has made appearances on Conan, Live with Kelley & Ryan, and Dr. Oz. Jen is currently the fitness director for SHAPE magazine. As a coach, Jen believes that your beliefs shift your biology. Whatever you’re processing upstairs as your loudest voice will be physically processed through your bones to your skin. Real change begins when you recognize that YOU have the answers within you to change your life. In this episode, Jen and I discuss: - Leading to serve others - Transformations that transcend physical changes - Understanding your WHY - Comparison in the fitness world - Tipping points and the process it takes to get there - The fact that there is no arrival point - Continuous growth & learning - Her experiences on TV - Staying true to yourself and knowing who you are - Facing your own problems and challenges - My experience being in a magazine - What Jen attributes her success to Learn more about Jen and her programs: widerstrong.com Find Jen on Instagram: @jenwiderstrom

This week, in honor of pride month, I'm bringing back the episode where I interviewed my dad. In this episode, he tells his story about coming out after twenty years of marriage and three kids. This is a story about realizing and owning your true identity, and the subsequent power of being your truest self. It is raw, it is real, and it is relatable to anyone who has struggled with their identity for any reason. In this episode, my dad and I discuss: * The feeling of being different as a kid * Being teased for being gay * Following the “formula” in pursuit of happiness * Decades of suppressing being gay * His relationship with my mom * External definitions of success * The process of discovering your true identity * Attempting to “pray the gay away” * Overcoming guilt & shame * Deciding to live for tomorrow * The power of groups and knowing you’re not alone * The importance of loving yourself * The fear of coming out * Redefining perfectionism * Creating a new life * Embracing your past as opposed to forgetting it * Finding confidence beyond fear * A foundation of truth * Advice for anyone struggling with who they are * The food industry & trends

Ben McDonald is the Director of Education for DTS Fitness Education and has been in the fitness industry for 12+ years. He has an extensive and varied sporting background including various forms of Mixed Martial Arts. Ben’s career highlights include training a wide array of people from beginners up to premiership footballers, national champions in boxing, and elite level athletes. Ben has taught for the largest health and fitness training provider in Europe and has been published in multiple many UK based magazines. Ben has developed multiple qualifications, presented internationally, and is considered UK’s leading expert in PowerClub training. Awarded the 2013 recognition award for International Presenting and Work in the Health and Fitness Industry, it is evident that Ben’s passion and energy transfer directly to his students and his love for the industry is contagious. Ben’s core belief is that fitness should be inclusive not exclusive as there is no one way to do it. In this episode, Ben and I discuss: The MANY benefits of nasal breathing Nasal breathing for recovery How breathing affects posture Immunity & dental health Increasing CO2 tolerance How to assess and improve your CO2 tolerance Breathing for performance Mouth taping during sleep Breathing to help anxiety Making fitness inclusive instead of exclusive How breathing impacts sleep Learn more about Ben and DTS Fitness Education: dtsfitnesseducation.com

Ezinwanne (Ezi) Odozor is a Nigerian-born writer, scholar, and student support specialist based in Toronto. Her work focuses on themes of identity, culture, gender, race, health, and intimacy. Ezi’s work has been featured in several journals, including Room Magazine, Arc Poetry Magazine, and Hypatia (upcoming). Her writing has also been showcased in several exhibits, most notably in Oluseye’s "A Room Full of Black Boys", which was featured on CBC. Ezi recently completed a Master of Education degree in global health at the University of Toronto, where she worked across the subjects of race, Black-feminisms, anti-colonialism, and global health. Her latest publication, Cartographies of Blackness & Black Indigeneities, was co-edited alongside Professor George Dei and Andrea Jimenez Vasquez. Ezi is currently working on a four-book series centered on Black Womanhood alongside Janelle Brady (PhD.c.) and Professor Njoki Wane. Afua Cooper | The Hanging of Angelique bell hooks | Representing Whiteness in the Black Imagination Philip S.S. Howard | White privilege: For or against? James Baldwin | The Fire Next Time | Video: Famous Debate against W.F. Buckley (1965) | Video: James Baldwin & Nikki Giovanni, a Conversation Professor George Dei | His bio & Brief CV Professor Njoki Wane | Her bio & Brief CV Professor Lance McCready | Their bio & CV Dr. Andrew B. Campbell | Their bio | Their youtube Channel Elisabeth Akinwale | @eakinwale @13thflow https://elisabethakinwale.com/ https://www.13thflow.com/ Anti-Black Racism Reading List Follow Ezi on Instagram: @echolibrary Learn more about Ezi: www.eziodozor.com (re-launching soon)

This episode is a break from the fitness content you normally find on How Do You Feel to address the very important topic of racism, and the greater conversation happening about the nature of our society. GO LISTEN TO ONE OF THESE PODCASTS THIS WEEK: Brené Brown with Ibram X. Kendi on How to Be an Antiracist Pod Save the People with Deray McKesson on US Police Brutality Gettin' Grown on Racism, Rebellion, and Contributing to the Fight Code Switch on a Decade of Watching Black People Die Therapy for Black Girls on Talking to Kids About Race

Intermittent fasting is massively popular right now. In this episode, I discuss the considerations for why you might or might not want to try fasting. Do you know the upsides and downsides of it? In this episode, I talk about: Why fasting is popular right now Different fasting schemes Fasting for weight loss Fasting for fat adaptation Longevity & biological age Blood sugar regulation & insulin resistance Detoxification & reducing oxidative stress Regulating your Circadian Rhythm The difference between men and women The effect of cortisol on body composition Why your cycle matters The importance of carbs Triggering a "famine state" in the body My recommendations for IMF Improving your sleep quality Getting honest with yourself Trusting your body Follow me on Instagram @caseymzav

Sathish Muneeswaran is a trainer with FitSquad in Toronto, ON. He has been involved with sports and athletics for most of his life. His passion for fitness grew out of an interest in enhancing performance and preventing injuries. With a Bachelors of Honours in Kinesiology, he has a deep understanding of anatomy, biomechanics and exercise physiology. Sathish’s training approach is grounded in strength training but also incorporates structural balance, bodyweight training and metabolic conditioning. He firmly believes we should all strive to find our true potential and to become stronger than we were yesterday. He also believes that with a smart approach, along with some good old fashion grit and hard work, anyone can reach their goals. In this episode, Sathish and I discuss: Effective at-home workouts and exercises Creating the right environment to train at home How Sathish structures a workout Power vs. Strength vs. Hypertrophy vs. Conditioning Manipulating force and velocity Progressing workouts at home Periodization Managing fatigue The benefits and unique attributes of kettlebell training The sacrifice of specificity The 3 most important coaching skills Focusing on one goal How to determine frequency Managing your ego Importance of daily walks Find Sathish on Instagram: @sathish_fitsquad Learn more about Sathish and FitSquad: fitsquad.ca

Dr. Amrita Ghai is a Registered Clinical Psychologist in Ontario with over 13 years of experience providing evidence-based intervention and assessment to adults. She has extensive experience working with a range of issues including anxiety (OCD, Panic Disorder, GAD, Social Anxiety, Phobias), stress, disordered eating/body image, perfectionism, relationships, depressed mood, sleep, and grief. Dr. Ghai works with clients in a collaborative, empathic, and non-judgmental manner. Trained as a Scientist-Practitioner, she employs evidence-based cognitive-behavioural and client- centered approaches within a sensitive and supportive environment in order to help clients achieve their therapy goals. In this episode, Dr. Amrita and I discuss: - Eating disorders vs. disordered eating - Disordered exercise - Preoccupation & anxiety around food - "Healthy" behaviors becoming disordered - Body image & body dysmorphia - Why you shouldn't comment on someone else's body - Bodies responding differently to the same food & exercise - Chasing a look vs. chasing a feeling - The way we analyze ourselves in photos - The impact of social media on body image - How our upbringing affects our relationship with food - Healing by focusing on behaviors - Body neutrality - Talking to someone in your life you're worried about Learn more about Dr. Amrita and her practice: drghai.com Find more information on eating disorders: nedic.ca

Michael is a highly effective facilitator, consultant and entrepreneur with two decades of experience in customer-centric businesses. He is driven to share his passion and knowledge with other business owners to help them make the greatest positive impact on the world and build the life they have always envisioned. Michael’s unique approach combines his hands-on experience as a business founder and CEO with expert coaching and consulting skills to help entrepreneurs reach their goals faster and with less stress. Michael and his “non-sexual life partner” Mark created Business for Unicorns in 2016. In addition to their consulting and teaching through Business for Unicorns, Michael and Mark also co-founded Mark Fisher Fitness (MFF), one of the most successful gyms in the history of the fitness industry. MFF has two physical locations in Manhattan and was recognized as No. 312 on the 2015 Inc. 500 fastest-growing companies in America, as well as one of Men’s Health‘s “Top 20 Gyms in America.” In this episode, Michael and I discuss: * To-do lists * The CATS Time Management System * Capturing all of your “to-do’s” in one place * Ways to categorize your tasks * How to decide what to prioritize and what to do when * Fitting in the “life stuff” * Time blocking in a calendar * Time management tools & apps * Auditing your system and seeking improvement * Making time for fun activities * Habits in Michael’s life * Business for Unicorns Learn more about Business for Unicorns: businessforunicorns.com Learn more about Mark Fisher Fitness: markfisherfitness.com

Fitbits, Apple Watches, Garmins, Whoops… Wearable technology is a booming industry! Do you wear a watch that tracks your steps, movement, or sleep? In this episode, I talk about what I see as the pros and cons of wearing a fitness tracker. Then, I give you three questions to ask yourself to decide if you should wear your watch to track your fitness goals or not.

Michael Rabasca is the Director of High Performance for TFC and former Head Coach for TFC II. Prior to joining Toronto FC, Rabasca was a highly successful academy coach with stints at multiple clubs including RSLAZ Academy. Rabasca also worked with US Soccer as a scout and NSCAA as a consultant to their clubs standards project. His focus at Toronto FC is on cognitive and neuro development in athletes, which combines his work experience as an occupational therapist and his history in soccer. Rabasca’s role is the first of its kind in North America. In this episode, Michael and I discuss: * The suspension of sports leagues * The role of a High Performance Department for a professional team * Why athletes should train their brain * The importance of frames of reference * Why 1% matters * Taking the subjective and making it objective * Measuring grit & resilience * Growth mindset * Fear of failure * Meditation & mindfulness * Training cognitive skills * PURPOSE * How YOU can optimize performance in your life

Rebecca holds a Master of Arts in Counselling Psychology from the University of British Columbia. She is Registered Psychotherapist in Ontario and a member of the Canadian Counselling and Psychotherapy Association. Her therapeutic skills lie in working with individuals from diverse backgrounds experiencing stress/anxiety, mood issues, family and relationship concerns, lack of direction/life indecisions, self-esteem and body image issues, disordered eating, perfectionism, and emotional/physical fatigue or confusion. In this episode, Rebecca and I discuss: * Virtual therapy * Why ups and downs are normal right now * The loss of structure, transitions and defined roles * Collective grief * Emotional complexity (feeling different emotions at the same time) * The pressure of productivity * Self compassion * The danger of comparison & assumptions * Dealing with the threat of scarcity * Fight, flight, freeze and fawn * Mindful movement * Why old habits might be resurfacing right now * How virtual hangouts are different than “real” ones * Setting parameters around virtual hangouts * Dynamics of quarantine with a partner Learn more about Rebecca: rebeccabarrettcounselling.com Learn more about Mindful Maelstrom: mindfulmaelstrom.com

It’s officially been one year since the launch of How Do You Feel! Eriq hopped on the mics with me this week as we celebrate one year of podcasting, discuss life in quarantine, and give some recommendations for ways to use your time right now. In this episode, Eriq and I discuss: * What I’ve learned from podcasting * What’s surprised me about the last year * My favorite episodes * The hardest parts about life in quarantine * Sustaining relationships from a distance * What’s surprised us about quarantine * Our training routines right now * Virtual group training * Staying motivated * Our “daily minimums” * How we’re spending our free time (with and without screens) * Sleep & recovery since COVID-19 * TV shows & movies to watch right now * How COVID-19 is affecting content production * Book recommendations Follow me on Instagram: @caseymzav

As a scientist and performance physiologist, Dr. Greg Wells has dedicated his career to exploring and researching human limits and making that science understandable and actionable. He has a PhD in respiratory physiology and is currently a scientist in Translational Medicine at the Hospital for Sick Children, where his research is focused on improving outcomes in children with chronic diseases via physical activity. Greg has written 4 bestselling books: Superbodies, The Ripple Effect, The Focus Effect and his latest- Rest, Refocus, Recharge. He loves public speaking and has presented to audiences all over the world at events such as TEDx and The Titan Summit, sharing the stage with Richard Branson, Steve Wozniak and Deepak Chopra. Greg is also the CEO and founder of Wells Performance, a global consulting firm on a mission to elevate how we live our lives. He has worked with some of the highest-performing individuals on the planet, including Olympic and world champions and elite organizations including General Electric, BMO, Deloitte, KPMG, BMW, Audi, Sysco Foods, YPO and Air Canada. In this episode, Greg and I discuss: * Why rest and recovery are key for high performance * How COVID-19 is gifting us the chance to slow down * The de-load phase * The positive sides of self-isolation * Different brain wave states * Being busy vs. being productive * Asking yourself “what do you want?” * Defending yourself and your time relentlessly * Metacognition for awareness of how we think * Why, what and how * Taking unplugged vacations * Cultivating creativity * Why nature sparks ideation * Using our devices intentionally * Attention as the currency of our era * How Greg uses social media * Epic adventures Learn more about Greg and Wells Performance: drgregwells.com Find Dr. Greg Wells on Instagram: @drgregwells Find him on Twitter: @drgregwells Check out his latest book: Rest, Refocus, Recharge

Sonja Kittelsen has worked as a researcher studying the global politics of epidemic prevention, preparedness and response for approximately 10 years. She has a PhD in International Politics and lives in Oslo, Norway. She is currently a researcher at the Centre for Development and the Environment (SUM) at the University of Oslo. In this episode, Sonja and I discuss: * Whether the world has seen anything like COVID-19 before * Why COVID-19 is different than other viruses * The definition of a pandemic * How this pandemic started * How worried we should be * What it means to “flatten the curve” and why that is important * Getting people the healthcare they need * Why testing is crucial * The role of a government during a pandemic * Financial aid for individuals and businesses * Supporting local & small businesses * How long the current restrictions can continue * Forced creativity during isolation * Countries that are “ahead” of us * How restrictions could increase * Why we can expect pandemics in our modern world * Resources for accurate information Find accurate information from the World Health Organization: www.who.int Follow me on Instagram @caseymzav Sign up for online personal training with me: alldayfit.com/online-hub

Dana Monsees is an entrepreneur, podcaster, and food lover who loves to make people laugh. She is a Board-Certified Nutritionist, Licensed Dietitian-Nutritionist, and Body Image Coach  who teaches women how to fix their shitty relationship with food and their bodies, ditch the diet cycle for good, and heal and thrive with real food, one delicious meal at a time. In this episode, Dana and I discuss: * Dana’s experience with an eating disorder and recovery * The restrict-binge-purge cycle * What it means to be a “non-diet” dietitian * Why you should seek help in recovery * The misuse of elimination diets and protocols * The concept of health at every size * Yo-yo dieting and weight cycling * Not giving food more power than in deserves * Focusing on health, not weight loss * Weight stigma & discrimination * The physiological effects of stress * Body image and over-valuing appearance * Dana’s favorite food blog recipes * How her blog and her business have evolved Learn more about Dana and find her Food Anxiety Workshop: realfoodwithdana.com Find Dana on Instagram: @realfoodwithdana Sign up for online personal training with me: alldayfit.com/online-hub

Vince Luciani is the founder of The Legacy Coaching. His mission is to spread the message that your life and legacy are not defined by what you do, they are defined by you. He guides people to give the love and validation they seek from others, directly towards themselves. Vince was a lifetime athlete, former CFL and NCAA football coach. He has completed his Masters in Coaching Education at Ohio University and is a certified holistic life coach (Centre for Applied Neuroscience).  He was also named Life Coach of the year by Notable Life for 2018.His work has impacted over 27,000 people of all ages including professional athletes from the NFL, CFL, NHL, NBA and Olympic levels. He believes self-awareness is the foundation to fulfillment within and without sport. He has molded all of his life experiences and learnings to create The Legacy Coaching curriculum. In this episode, Vince and I discuss: * His own identity crisis * Stripping away our titles * Seeking validation from others * The safety we feel behind labels * The journey of self love * Why Vince identifies as “love” * The power of self awareness * Putting yourself first to be of service to others * The Legacy Coaching curriculum * The difference between giving someone answers and guiding them to their own * How he guides people to make self discoveries * Understanding our core identity * The fact that you are more than your sport * Stillness * Intuitive movement * Daily habits Vince relies on * Creating spaces for connection Learn more about The Legacy Coaching: thelegacycoaching.com Find Vince on Instagram: @thelegacycoaching Watch his award-winning speech: youtube.com

I hopped on the mic with Cassie Day this week to answer your questions about training for women! In this episode, Cassie and I discuss: * Why Women’s Day is important * Why strength training is important for women * Syncing training with your cycle * How our training and productivity change over the course of our cycle * How training is different for women than men * Fasted vs. fed training for women * The biggest obstacles that keep women from strength training * Creating spaces in fitness that empower women * Support and education * Building confidence in the gym * Making fitness spaces more inclusive for EVERYONE * Having conviction in your values instead of saving face * Managing starting a family and your professional life * Being a pregnant trainer * Credibility as a coach * Men being perceived as better trainers Find Cassie on Instagram @cassiedayyy Find me on Instagram @caseymzav

This episode of the podcast is all about digestion! In this episode, I discuss: * The benefits of keeping a one-week digestion journal * Your energy after you eat * The Bristol Chart * Symptoms you might not know are related to your digestion * Why digestion is the foundation of your health * Macronutrients and micronutrients * The process of healthy digestion * What can go wrong in your digestion * Why chewing your food is important * Why stomach acid is good for you * The harm antacids can do * The gallbladder and its function * How different macronutrients are digested * The gut microbiome * Prebiotics and probiotics * How to improve your digestion * Eating in a parasympathetic state * When to eat * Leaky gut syndrome Find me on Instagram @caseymzav

Robert Linkul is the head personal trainer and the owner of Be STRONGER Fitness in Sacramento, CA, and specializes in training for older adults. Robert has his masters degree in personal training from the United State Sports Academy (University of Alabama) and a bachelors degree in kinesiology from California State University of Sacramento. He was named the NSCA’s 2012 Personal Trainer of the year and Robert serves as the chairman for the NSCA’s personal trainer special interest group and is the career development columnist for the NSCA’s personal training quarterly publication. Linkul is an NSCA Certified Personal Trainer (NSCA-CPT *D) and a Certified Strength and Conditioning Specialist (CSCS *D) with distinction. Robert has also earned a Master Sandbag Instructors Certification from Alpha Strong and is a CPT and CSCS exam preparation symposium instructor for the NSCA. Robert has been in the personal training industry since 1999 and has developed a semi-private group training style that few in the industry have mastered. In this episode, Robert and I discuss: * Why he trains older adults * His journey through 13 surgeries and how it affects his training * The danger of training exclusively for performance * Identifying a training purpose * Why he doesn’t call assessments “assessments” to clients * The concept of training for life * The importance of being an educator * Misconceptions about training older adults * External load for stronger bones * Why he programs throws and explosive movements * The principles of training that apply at every age * Training with pain (and arthritis) * Having a referral network and team * Emotional challenges older adults face * The mindset older adults bring to training * Why he rarely programs presses * Be Stronger Fitness Learn more about Robert’s company: bestrongerfitness.com Find Robert’s course: trainingtheolderadult.com Follow Robert on Instagram: @robertlinkul Check out his Youtube channel: youtube.com