Therapist and a Trainer

Just because we're adults doesn't mean we've grown up completely. In this episode Justin and Eric look into some new ideas about maturing. As always the rocks turned up show us new looks at metal, behavior and physical ideas that we might not always consider. Bonus... Find out what spontaneous phrase made Justin's brain light up like up with both intrigue and disdain.

New Years resolutions are virtually an American tradition, but what does it take to be successful? On this episode Justin and Eric break break their hiatus, as well as break down their most important advice to create lasting change in anyone's mental and physical health. 

On this final episode of Therapist and a Trainer, Justin and Eric explore how to know when things should end and the best way to do it. Diving deeper into topics such as:Natural reactions to finalityEnding things at a good pointThe desire to have moreThere's a first time for everything and a last time for everythingInspiring hopeMomento MoriContemplating the endCounting your MondaysContemplating death to enhance the presenceTomorrow is never promisedMaking things meaningfulFinishing StrongWhy does finality feel negativeHow do you know when to quitSeth GodinRepeating patternsDiversifyThe value of settling and good enoughTolerating deteriorationHopeful for changeWhen does quitting make things betterWhen the purpose is servedWhen you gave your bestAssociating ending with failureBuilding trust with clientsEnding therapy Ending relationships with clientsHaving new problemsIf you're out of problems you're out of businessEnding something doesn't have to be finalPicking things back upTaking a break instead of quittingAllow things to reach their endThe danger of holding on too longLosing the positionLearning to abandon your positionTrying not to negate hopeAddicted to hopeSubliminal messages attached to quittingThe difference to ending something well versus quittingKnowing your limitationsStaying in the game

In this episode, Justin and Eric try to answer "what does it really mean to be fit?", and "what does mental health really look like?". Diving into topics such as... How mental and physical health affects how we interact with othersWeight loss through exerciseBreathing easier Quality of life improvements through fitnessSelf-esteem and mood boostBeing uncomfortable with your physical situationMaking good decisions and having boundariesBeing able to think clearly about what you should and shouldn't doDelayed outcomesInstant feedback Outcome bias in decision makingSubjectivity and being humanHow do you know when you need therapyInterpreting problematic behaviorsUsing big wordsInstilling confidence and positioning authorityLooking good makes you feel goodBeing capable and not working too hard Moving through space and time with easeMeasuring your fitness against othersDifferent kinds of fitnessBeing a friend to yourselfSeeing yourself accuratelyKnowing what you're good at and what you're not good atPracticing resilienceBouncing back from failureResilience vs toughnessResisting failureInjury makes you weakerFeeling your emotions physicallySvasana or corpse poseAvoiding unnecessary stressPreserving and protecting your energyEnvironmental changes that affect your nervous systemTreating other people with respectNot focusing so much on yourselfEliminating unnecessary competitionThe fitness hierarchy Mobility, structure, attributes, and physiqueStrength, power and speed

After Eric completes one of his biggest long term goals by completing the Boston Marathon, he and Justin sit down to talk about what it takes to stay on the path for the long haul to achieve big things. Deep dive topics include:Achieving long term goalsRunning your first marathonThe 126th Boston MarathonBeing consistentImmersing yourself with people who have what you wantBecoming an athleteWanting to be a strong personThe athletic modelHigh pain thresholdsHandling lossMaking something your identity Change the way you are by changing the way you see yourselfBeing a poser or a hypocrite Aspiring to an identityYou're the average of the five people you spend the most time withLearning quicker from experienced peopleBeing the runt of the packBeing the rookiePaying your duesNo shortcutsFunctional callouses ToughnessWhen can you push yourself moreIndividual experiencesQualifying for the Boston marathonHaving support for long term goalsStaying hungry Cultivating hungerRest but don't quitRecovering instead of taking a breakActive recoveryRecovery versus restGetting injured and disheartenedHead trashBeing afraid to really want a goalPaying the cost for your goalsWe know what we believe when it comes to actionBeing careful planning long term goalsBenchmark goalsBuilding goals from dreamsFinding reasonable goalsBeing fully committedFatigue and discouragementFatigue makes a coward out of any manClimbing out of the darknessNot all injuries are created equalHaving a come-a-partThere's not a no fear optionThere's not a no pain optionShort term pain or long term shameGoal setting in therapyGoal setting in couples therapyMeasuring abstract goalsResolving conflictTaking ownershipTake responsibility for yourselfBe willing to changeBe honest and trust the processInvesting in your goalsGiving yourself credit The courage it takes to go to therapyThe courage it takes to start taking care of yourselfProcessing shameEmbracing the suckPhase one of getting back in shapeWe all have limitationsHaving a reality check with your goalsGenetic ceilingsExploring all your resourcesBeing your own worst enemyWhat it feels like to achieve a long term goalBuilding up things in your mindWhat comes after you achieve your long term goalsSatisfying yourselfRaising yourselfCourse correcting the child you used to be

In this episode Justin and Eric argue about the definition of stress for 30 minutes, and then edit that part out. The end result is a lovely discussion about stress management and a rekindling of their friendship. Other topics includeDefinition of stressSpectrum of stressAdapting positively or negatively to stressHypostress and atrophyEustress and positive stressDistress and traumaAcute stressChronic stressAthleticism and stressStress managementThe difference between a perceived and actual threatProximity of threatAdrenal dump versus dripAdvantages of trained fightersOur feelings are stupidElevated heart rate during stressShort term survival Fight or flight responseFocusing on what you can and can't controlMarcus Aurelius' Fight, flight or freezeContributing to the outcomeWhy people don't voteConvincing people of your political viewsBreathe and move your bodyNot just waiting for something bad to happenReceding stress with movement Getting stress out of your tissueFeeling catharsis after exerciseHaving a sense of control with stressMeditation and cleansing breathsSympathetic and Parasympathetic nervous systemParticipating biologically with stress managementSelf compassionIdentifying where suffering is coming fromFinding ways to pick ourselves upEncouraging ourselvesThe definition of sinBeing hard on ourselvesPrioritizing sleep and recoveryYou're not specialA workaholic speciesAgricultural revolution and work ethicWorking harder to surviveProducing melatonin with the sunset24 hours news cycleShift workThe rhythm of your recovery cyclePlaying with bad drummersAthletes and days offWork smart and hardEven the earth needs to restSeasonal mood disorderHuman connection and social supportImproving your stress responseReaching out to othersDifferent versions of love and affectionHaving the ability to laugh at yourself

Eric and Justin talk about simple things that act like shortcuts to health. Justin tries to attempt a new world record for saying "hyperlink" in a single podcast episode. Deeper diving into topic like...Episode 8: First Nutrition Habitshttps://www.buzzsprout.com/1894628/episodes/10069119Simple things to boost mental healthWe re going to find what we look forPutting effort into finding the positive in thingsGratitude journalingBody language behind positivityLaw of attractionBeing grateful for the state of the worldIncreasing wealthDeclining deaths from childbirth, war, famine and plagueNegative mediaPositive Psychology treatmentsBuilding on strengthsInterpreting the external worldThe importance of breathing in exerciseThe intelligence of your breathSymptoms of a threatened nervous systemExercise as self induced stressHolding your breath when you exerciseSympathetic arousal posture Holding your breath to recruit strengthDecompressing with exhalesBreathing as a sign of perceived weakness and struggleDigging deepEpisode 4: Treat Yo-Self https://www.buzzsprout.com/1894628/episodes/9750298The struggle is the pointGoing to failure in fitnessExercising more with better breathingHow to breath while running or exercisingExhale on effortOverriding your stress systemChannel capacity in exerciseRemoving things from your lifeRemoving news and social mediaYou are what you readYou are what you watchHow media impacts your mental healthWhat goes in comes outPaying attention to what you consumeNegativity as a stimulantAssessing threats and the nervous systemActual threats versus perceived threatsHow much news should I watchOpinions versus informationStoicismSerenity prayerControlling how you respond to thing out of your controlSeva Distance ProjectRunning CoachingCouch to 5kAccountability for runnersMobilityPhysical hierarchy of fitnessStretching and flexibilityYogaReclaiming your full range of motion in your joints Easing into fitnessStress in body tissueResist the emotional slingshotRelieving your painEgo writing checks your body can't cashBurnout and exhaustionAdrenal fatigueStarting point of fitnessFinding the right yoga class or teacherKeeping up with the herdSelf determination theoryFinding encouragement from other peopleParticipating in a support systemConnectednessHaving people check on youMaintaining friendshipsLonger lifespan and a healthy social lifeNot liking peopleConnecting with other humansFeeling good about yourselfNot liking yourselfBrutal honesty looking in the mirrorBuddy systemInvesting in yourselfInvesting in your healthYou have to invest if you want a returnHaving skin in the gameHiring a coachGetting ahead with accountability and educationHaving natural athleticismStair stepping into fitnessThe sacrifice of healthThe sacrifice of illnessHigher quality of lifeTherapy in a moment of crisisSmug mug

Justin and Eric get close as they share a microphone, so Holistic Nutritional Consultant and Personal Trainer- Laura Webber, can drop some great knowledge on the other mic. Laura shares with everyone her 3 most important habits to start with that make the most dominoes fall on a diet journey. Deep dive topics include...Holistic NutritionMeeting people where they areConfusion in nutritionMany aspects of nutritionCoaching habitsBio individualized nutritionSocial components of nutritionStarting at age 30Making small changes and getting activeLooking at food in a different lightRock bottom momentsPartying too hardHeavy drinking and smokingKnowing you can do better in lifeWhen something clicksTrial and error with dietEvolving diets3 things that make the biggest difference in nutritionWhere do you startIdentifying where are you starting fromTracking your foodBig calorie mealsPoint A to point BTaking a hard look at yourselfWhat sabotages your dietCalorie countsHow much are you drinkingMeal timing and measuringPatterns in over eating and under eatingTracking what you're eatingNutrition journalingStarting a diet without sacrificingHaving a better relationship with foodBeing honest with yourselfConfessing your nutritional sinsDrinking enough waterDoes coffee hydrate youHaving a water goalHow much water should I drinkDehydration statisticsSymptoms of dehydrationBecoming energized with waterKeeping up with electrolytesConsequences of dehydrationBrain shrinkageBrain fogDizziness and accidentsHospitalizations from dehydrationsAlertness HeadachesBetter sleepBathroom frequencyFinding the motivatorSeva Distance projectOnline running coachingStrength and mobility for runnersCouch to 5kQualifying for Boston marathonBeing nutrient mindedNegative feelings associated with being healthyConcentrating on what your body needsYou are what you eatFalse marketing Health halosReading the labelsGrams of sugar and processed foodsRemoving nutrients in foodShopping on the outside of the grocery storeFood versus consumable productCalorie intake and differences for active peopleHow much can you cheat if you workoutQuality over quantityDream crusher and buzzkillWhite bread as a gateway drugThere's no rush into healthYou won't change overnightTough love   

Justin and Eric chase after life's ultimate goal, but realize that rethinking happiness might be the only way to finally grab the carrot off the stick. Topics covered include:Defining HappinessThe How of Happiness: A New Approach to Getting the Life You Want, by Sonja LyubomirskyA meaningful lifeContentmentHappiness is a dangerous wordEvolutionary system designed to eat and procreateChasing sex and stimulationEquating happiness with pleasureHomo Deus: A Brief History of Tomorrow by Yuval Noah HarariWorking with your evolutionary systemsMaslow's hierarchy of needsPhysiological needsSafetyLove and belongingEsteemSelf-actualizationPeople who enjoy all aspects of lifeFinding Joy in lifeHappiness versus Healthy-nessFeeling content in any situationThe attributes of satisfied peoplePositive brain chemistryAbsence of painHaving enough energy and vitality to pursue needsResilience to stressContentment and a sense of accomplishmentHaving a lack of regretSelf respectClarity and purposeThe byproducts of healthy diets and exerciseAs above so belowWhat happens after you work outArmoring your bodyMitochondria increaseNot skipping your workoutsSelf care is self respectThe clarity of pursuing healthThe horse before the cartThe importance of finding meaning Finding meaning as a head exerciseThe need to participate firstAnalysis paralysisConsidering how you things make you feel instead of what you think about itThe futility of anxiety and overthinkingUsing too much brain energyBalancing out your systemChanneling anxiety for goodGiving overthinking a purposeNo Stupid Questions Podcast with Stephen Dubner of Freakonomics and Angela Duckworth, author of GritHappiness in social contextThe right to the pursuit of happiness versus the right to happinessEasy is incompatible with happinessEducation, welfare, healthcare and pension systemsJeremy BenthamThe supreme good is the greatest happiness of the greatest numberThe suicide rates in the developed world versus traditional societiesMaterial goods and wealth won't bring happinessEric Erikson's stages of development Testing boundariesNot giving it your allTaoism 80/20 ruleGiving space to rest and reflectProving ancient wisdom empirically Combining excitement with tranquility

In this episode, Justin and Eric try to live up to their own standards of success by making a podcast about failure that isn't a cliché.  Diving deeper into topics such as:Defining successDefining failureTrying a different approachExpecting and creating a different outcomeChanging your systemDeciding the game you're playingGame theorySimon SinekFinite gamesInfinite gamesDepression after achieving your goalsQuality of lifeAccepting failure is going to happenSelf imposed expectationsCouples therapyCouples that overcome conflictBuilding closeness in conflictBiology of failureDamage and repair cycleWorking out until failureIs fighting productive?Reducing anger and anxiety in conflict and stressRemoving inherent pressure of failurePreparing for anxietyPreparing for MondayGuy Wench article link:https://www.psychologytoday.com/us/blog/the-squeaky-wheel/201501/10-surprising-facts-about-failure What happens to your brain when you failSelf Compassion after failureSuccessful people have failed more oftenFailure as a shortcutLove yourself and challenge yourselfThe obstacle is the wayPassion projects at GoogleHow we learn from accidentsDecision strengthSpending mental energyVince Lombardi. "Fatigue makes a coward out of any man"Why crash diets end in bingingHeadsweats custom apparelJason SelkRelentless solution focusTheory of dominant thoughtFocusing on the wrong thingsPink elephantChannel capacityThe brain can only think about one thing at a timeAlways thinking about the negativeSliding into the failure mindsetInterrupting the rhythmCleansing breathDistracting your brainFocusing on one thing you can do differentGeorge Lucas "Your focus determines your reality"Passion replaces negativityResilience versus ToughnessScott Sonnon TacfitWorld's smartest workoutSevere dyslexiaLearning disordersTurning disability into geniusBouncing back from failureThe ability to resist failureWe do not rise to the occasion, but default to our level of trainingResilience always precedes toughnessThresholds and failure pointsSeeing yourself as a biological machineResistance to failureResistance to recoveryOptimize not maximizeFinding a way to not avoid failureFail fastBelieving in failure and recoveryBetrayed by feelings of failure 

Possibly everything you ever wanted to know about getting healthy can be learned from Issac Newton's Laws of Motion. From getting off the couch to becoming a disciplined athlete, these principals can get you there. Justin and Eric draw unmistakable parallels to help you stay focused on what's most important and dive deeper into ideas like:Laws of motion and inertiaAn object at motion tends to stay in motionAn object at rest tends to stay at restNew years resolution mindsetKeeping your mind movingWorking on your memory and capacityRemembering namesThe World Series of MemoryKeeping your mind active and sharpBeing curious about projectsLearning new wordsWord of the dayHaving a catalyst to get movingThe 4 phases of fitnessShame, pain and fearPast, present and futureFighting through the present momentThe choice of the momentSeeing yourself in the futurePain and fear as a motivatorFear of stagnationForce equals mass times accelerationHow to make change speed upParadox of depressionLooking outside your perceived abilityTherapy as a catalystSetting small goalsIdentifying barriers and obstaclesGoing around barriers or through themKnow your machineReaching critical velocity to escape your old lifeLooking at a 10 year viewEmotional slingshotBecoming a different personKnowing your limitationsGauging success in couples therapySelf Check in Celebrating successEvery argument is the same thingWillingness and openness to changeBecoming aware of your own predictability, patterns and rhythmFor every action there is an equal and opposite reactionReducing friction in our livesGrowing unhealthy with your spouseTalking to your spouse about getting healthierPriming your family to succeed in healthPushing your spouse's buttonsSeeing the problems of your cycleTaking responsibility with your spouse  

In this episode Justin and Eric talk about the human brain's inherent reward system, and how it gets us both in and out of trouble. Deep diving into topics including:-  Parks and Recreation: Treat Yo-self- The difference between self care and treating yourself - How the reward system of the brain works and why it exists- Dopamine and reward prediction error- Dopamine created by anticipation- Pursuing success - Addictive personalities- Food being a gateway drug- Abusing the dopamine system- Accepting your addictive personality- Making healthier trades- Using the reward system optimally- Making a game out of chores- List making and accomplishment- Motivated by rewards- Getting up early- Motivated by a sense of superiority- Positive reinforcement - Using competition for good- Removing negative experiences- Tacfit- Kelly McGonigal article https://greatergood.berkeley.edu/article/item/five_surprising_ways_exercise_changes_your_brain- mind body health- The Willpower Instinct, The Joy of Movement, The Upside of Stress- Fitness and the Reward System- Exercise high- Exercise making you more likeable- Expanding your capacity for joy- Exercise makes you brave- balancing your nervous system- Fitness metaphors- Lifting heavy burdens, breaking through, enduring discomfort- Building trust and belonging with fitness- Collective effervescence- Communal joy- Suffering together with others- Enhancing your self image- Vulnerability in fitness- Vulnerability and sex- Emotional steroids- Pursuing vulnerability with a partner- pinnacle of intimacy- listening to someone else's needs- positive self reinforcement- Giving yourself a plus one- functional narcissism - Giving yourself credit- Feeling bad for not exercising- The end justifying the means- Feeling lethargic and bloated after eating- Eating clean- Having good energy levels from food- Long term gratification as a reward - Reward dosage and frequency- Feeling guilty from eating - A balanced reward to work ratio- Earning your reward- The importance of short term rewards- Giving yourself permission to celebrate and reward yourself- Staying motivated with short term rewards- Pitfalls of the reward system- Being creative with rewards- Managing your competitive nature- Losing self compassion- Trap of achievement- Compulsive and impulsive behaviors- The economics of health- Cognitive behavioral therapy- Being intentional - Reframing health- Recovering from being lazy and irresponsible- Finding a new way of self discipline- Doing what works for me- positive negativity- Feeling worthy of self care 

In this episode, Justin and Eric talk about the ups and downs of being a beginner and starting something new as an adult. Deep diving into topics such as:-        The first steps in personal growth-        Naturalness bias-        Overnight success and the problem with YouTube-        The definition of Talent-        What keeps people from starting things-        Fear of failure-        Self Determination Theory-        Pursuing growth-        Autonomy, competency, and connectedness-        Getting up early to exercise-        The Buddy System-        Figuring out your personal system-        Self discipline-        Starting fitness and martial arts-        Tai Chi and Jiu Jitsu-        Watching a class-        Embarrassment ant primal fears-        Showing weakness-        Holding your breath to hide weakness during exercise-        Advantages of being a beginner-        Stimulating your brain with new things-        New Toy Effect-        How to keep your brain alive-        Obstacle course racing-        Pursuing new experiences-        Comfort equals safety-        Becoming likable-        New people at work-        The virtue of humility-        Definition of Humility-        Fear of being vulnerable-        Growing through vulnerability-        Gracie Jiu Jitsu-        The fastest way to excellence-        Considering others feelings, ideas and perspectives-        Getting in over your head-        Developing a passion-        Chronic injuries-        Sleeping well-        Feeling satisfied at the end of the day

In this episode Justin and Eric try to breakdown the difference of thing that we are responsible for, versus how we unknowingly may have found ourselves in an undesirable place in life. They dive deeper in topics such as...- Growing up overweight, bullying and hitting rock bottom- Are people really doing the best they can in life?- Internal and external Locus of Control- Controlling your destiny vs. bad luck- Self destructive choices taken in context- Alan Watts on Environment- A history on commercial food production, obesity and primal eating habits.- Overeating as a survival behavior- Misconceptions on social media's impact on mental health- Social displacement, and how social media keeps us from being productive- Men and Women's stress level differences when using social media- The Paradox of hard work versus convenience and pleasure- Doing uncomfortable things that are good for you- Comparing yourself to others on social media- Accepting yourself as you are- Using resignation positively- reasonable expectations- The importance of self evaluation- Breaking down goals into smaller steps- Being predisposed to certain athletic capacities- Finding purpose through acceptance- Figuring out the next step- Giving yourself grace and compassion for how you got here- The importance of spontaneous play- Self restraint and impulse control  Justin's researchOn Stress and social media:https://www.pewresearch.org/internet/2015/01/15/psychological-stress-and-social-media-use-2/Impacting our day to dayhttps://www.apa.org/members/content/social-media-research

In this inaugural episode Eric and Justin discuss what it means to be on Team Life versus Team Death. The trainer and therapist dig deeper on why physical and mental health are so important and the ways they undeniably crossover.  Also digging deeper into the concepts of... - Growth Mindset versus Fixed Mindset- Being comfortable with who you are, and being uncomfortable- Using athletics and fitness for honest feedback- Pursuing and acquiring vitality- Slowing down the aging process- The reason to take mental health and fitness seriously- Primal hardwiring, survival behaviors and natural instincts that don't serve us - What a healthy society consists of- The false choice in mental health of "Am I crazy or not crazy?"