Win Your Life Podcast

It's almost that time of year. If you're getting your cross country skis out and getting ready to hit the trails, this podcast is for you.  From 2014 until 2018, I had the privilege of being Annie Hart's strength and conditioning coach. When Annie and I started training she was ranked in the top 40 in the country as a Cross Country Skier. Her stated goal in 2014 was making the 2018 Olympics and she identified her strength and athleticism and two major areas where she could improve. We took an approach that at the time that was considered unconventional by the skiing community, using CrossFit, Olympic weightlifting and other high intensity forms of strength and conditioning to improve her performance on her skis.  If you're curious about Annie's journey and how to train for Cross Country skiing year round, definitely take a listen and let us know what you think! Thank you to Annie for taking the time to record this over the summer!!

The goal of The Win Your Life Podcast is to illuminate the intersection between prevention and performance. The fitness industry is focused on performance and not always concerned with prevention. On the other hand, our health care system is focused, by necessity, on combatting the overwhelming amount of disease, illness and injury in our society. At the intersection of prevention and performance, there is a group of coaches, medical professionals, business leaders, athletes, and thought leaders that are working to help you Win Your Life. In this mini-series, we are focusing on the pursuit of the peak. Whether you are chasing your potential in sport, business, health or life in general, my goal with this mini-series is to share the stories and best practices of top performers and coaches. In this episode, I talk with mental performance coach John D'Agostini about his experience coaching top performers in the MLB, MLS, Olympic level and business. As a former pro baseball player turned performance coach, John has decades of experience with peak performance and his insight into the mental aspect of the pursuit of the peak is both actionable and interesting. 5:56 MN United (https://www.mnufc.com/) 7:37 Tyrell Terry Stanford (https://gostanford.com/sports/mens-basketball/roster/tyrell-terry/17098)  12:02 Gabe Kalscheur Gopher Basketball (https://gophersports.com/sports/mens-basketball/roster/gabe-kalscheur/18409) 13:45 Michael Jordan ‘The Last Dance’ (https://www.espn.com/nba/story/_/id/29180083/the-last-dance-how-replay-stream-espn-michael-jordan-documentary) 17:23 Self-Actualization in Sports (https://year12pe-authority.weebly.com/maslows-hierarchy-of-needs-in-sport.html) 20:10 Mindset of an Athlete (https://gostanford.com/sports/2014/5/2/209487946.aspx) 25:07 Annie Hart (https://www.teamusa.org/us-ski-and-snowboard/athletes/2/Annie-Hart) 25:48 Abundance Mindset (https://thriveglobal.com/stories/how-to-shift-from-a-scarcity-to-an-abundance-mindset-3/) 28:35 Lactic Acid Build Up (https://www.scientificamerican.com/article/why-does-lactic-acid-buil/) 31:40 Olympic Weightlifting (https://www.olympic.org/weightlifting) 37:55 Empathy in Coaching (https://hbr.org/2015/02/how-great-coaches-ask-listen-and-empathize) 41:45 Mason Toye MN United (https://www.mnufc.com/players/174/mason-toye) 55:14 CATZ (https://www.catzcoach.com/) 1:05:55 Invictus Leadership (http://invictusleaders.com/)

The goal of The Win Your Life Podcast is to illuminate the intersection between prevention and performance. The fitness industry is focused on performance and not always concerned with prevention. On the other hand, our health care system is focused, by necessity, on combatting the overwhelming amount of disease, illness and injury in our society. At the intersection of prevention and performance, there is a group of coaches, medical professionals, business leaders, athletes, and thought leaders that are working to help you Win Your Life. In this mini-series, we are focusing on the pursuit of the peak. Whether you are chasing your potential in sport, business, health or life in general, my goal with this mini-series is to share the stories and best practices of top performers and coaches. In this episode we are talking with Kendall Vincellete, one of our Power House members and CrossFit Games competitor about her training, her passion for the sport of CrossFit and the upcoming CrossFit Games season.  2:16 CrossFit Games (https://games.crossfit.com/) 4:20 Crossfit (https://crossfit.com)  6:40 Regional CrossFit Games (https://games.crossfit.com/regionals/overview) 8:20 Nurse Anesthetist (https://www.registerednursing.org/nurse-anesthetist/) 14:55 Granite Games (https://thegranitegames.com/) 16:18 Aerobic Conditioning for CrossFit (https://www.rawstrengthandconditioning.com/aerobic-base-training-for-crossfit-athletes/) 17:47 Wodapalooza (https://wodapalooza.com/) 21:40 CrossFit at Home (https://www.crossfit.com/at-home) 21:47 Aerobic Capacity (https://health.ucdavis.edu/sportsmedicine/resources/vo2description.html) 23:34 David Goggins Can’t Hurt Me (https://davidgoggins.com/book/) 29:18 CompTrain (https://comptrain.co/) 33:55 Macros (https://www.sclhealth.org/blog/2018/10/what-are-macros-and-why-should-i-be-counting-them/) 38:59 WHOOP (https://www.whoop.com/) 42:57 HRV (https://www.health.harvard.edu/blog/heart-rate-variability-new-way-track-well-2017112212789) 44:17 Magnesium for Sleep (https://www.health.harvard.edu/sleep/ask-the-doctor-sleep-and-magnesium-supplements) 58:20 Fittest on Earth (https://www.netflix.com/title/80176064)

The goal of The Win Your Life Podcast is to illuminate the intersection between prevention and performance. The fitness industry is focused on performance and not always concerned with prevention. On the other hand, our health care system is focused, by necessity, on combatting the overwhelming amount of disease, illness and injury in our society. At the intersection of prevention and performance, there is a group of coaches, medical professionals, business leaders, athletes, and thought leaders that are working to help you Win Your Life. In this mini-series, we are focusing on the pursuit of the peak. Whether you are chasing your potential in sport, business, health or life in general, my goal with this mini-series is to share the stories and best practices of top performers and coaches. In the first episode, I sat down with my business coach and certified EOS Implementer Sue Hawkes to talk to her about what she has learned in 20 years of coaching business leaders and individuals to reach their peak. Sue is the best-selling author of the book Chasing Perfection (https://www.amazon.com/Chasing-Perfection-Illusion-Minimize-Self-Doubt/dp/1599328461) , as well as the creator of the Maximizing Success Journal (https://www.amazon.com/Maximizing-Success-Journal-Sue-Hawkes/dp/1634891880) . You can find Sue on instagram @suehawkes (https://www.instagram.com/suehawkes/) and her coaching website www.sayyess.com (https://www.sayyess.com/) . 1:59 History of Consulting (https://medium.com/brainsfeed/the-history-of-consulting-fdc73d5a10a0) 3:42 Coaching vs. Therapy (https://www.forbes.com/sites/forbescoachescouncil/2017/02/07/the-difference-between-coaching-and-therapy/#22851b183417) 6:12 Ontological Coaching (http://www.newfieldinstitute.com.au/html/ontological_coaching.html) 9:20 Ultra Leadership (https://ultraleadership.com/) 10:30 Mindset of an Entrepreneur (https://hbr.org/2017/06/what-does-an-aspiring-founder-need-to-know) 13:30 Benefits of Sleep (http://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep) 14:39 Plant Based Diet (https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760) 15:45 Oura Ring (https://ouraring.com/) 18:18 Sue’s Podcast (https://www.sayyess.com/podcast/) 19:11 Sue’s Books (https://www.sayyess.com/books/) 25:35 Social Media and Mental Health (https://www.forbes.com/sites/alicegwalton/2018/11/16/new-research-shows-just-how-bad-social-media-can-be-for-mental-health/#4d0362867af4) 26:55 Essentialism (https://gregmckeown.com/book/) 34:15 Exercise Induced Asthma (https://www.mayoclinic.org/diseases-conditions/exercise-induced-asthma/diagnosis-treatment/drc-20372306) 43:28 Circumambulation (http://jungcurrents.com/jung-chartres-mandala) 44:35 Cutting Out Sugar (https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/simple-steps-for-cutting-sugar-from-your-diet/art-20270172) 52:27 EOS (https://www.eosworldwide.com/) 54:29 Traction (https://www.eosworldwide.com/traction-book) 59:00 Abundance Mindset (https://thriveglobal.com/stories/how-to-shift-from-a-scarcity-to-an-abundance-mindset-3/) 1:01:10 Imposter Syndrome (https://hbr.org/2008/05/overcoming-imposter-syndrome) 1:06:23 Being Unfuckwithable (https://www.sayyess.com/articles/being-unfkwithable-144/) 1:11:24 Maximizing Success Journal (https://suehawkes.com/journal-download/) 1:12:20 Sue’s Website (https://www.sayyess.com/)

The goal of The Win Your Life Podcast is to illuminate the intersection between prevention and performance. The fitness industry is focused on performance and not always concerned with prevention. On the other hand, our health care system is focused, by necessity, on combatting the overwhelming amount of disease, illness and injury in our society. At the intersection of prevention and performance, there is a group of coaches, medical professionals, business leaders, athletes, and thought leaders that are working to help you Win Your Life. In this series, we are addressing the idea of 'Universal Prescriptions', the notion that there is a best way for us all to exercise, eat, sleep, breath and live. In this episode we are discussing whether or not fitness programming should be customized to the individual and why with Ashley Stiles, the Director of Operations for The Power House MN, and NHL Strength & Conditioning Coach, Christian Burrus. Christian, Ashley & Max all work together on the Adapt Fitness app that provides customized programming on a daily basis based on goals, training history, equipment, daily recovery and how much time you have to train. Check out the Adapt app, here (https://adaptfit.io/) . 1:11 Christian Burrus (https://www.nhl.com/blackhawks/team/christian-burrus) 1:11 Ashley Stiles (https://www.linkedin.com/in/ashley-stiles-6882b113/) 3:50 University of Minnesota CEHD Masters Program (https://www.cehd.umn.edu/kin/academics/grad/) 6:09 Matt Shaw (https://denverpioneers.com/staff-directory/matt-shaw/59) & Cal Dietz (https://gophersports.com/sports/mens-ice-hockey/roster/coaches/cal-dietz/2023) 10:56 Hang Cleans (https://www.youtube.com/watch?v=-sHj0HmRIBY) 11:03 Body Type & Training / Nutrition (https://www.precisionnutrition.com/eat-right-for-your-body-type) 16:50 Group Training & Motivation  (https://www.nbcnews.com/better/health/why-you-should-work-out-crowd-ncna798936) 18:35 Universal Prescriptions for Movement: American Heart Association (https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults?gclid=CjwKCAjw_-D3BRBIEiwAjVMy7Mh13Yufsm1-bzF1t9ABB_okQc8CAPB9X6xfE8_uYXwgs9Vpnp8hNRoCFS0QAvD_BwE) 19:00 Physiological Changes from Exercise (https://www.ncbi.nlm.nih.gov/books/NBK482280/#:~:text=Exercise%20stimulates%20the%20sympathetic%20nervous,%2C%20respiratory%2C%20and%20cardiovascular%20efforts.) 19:43 Daily Changes in Physiology and the Impact on Exercise (https://www.whoop.com/experience/) 21:00 Goal Setting and Exercise (https://journals.sagepub.com/doi/abs/10.2466/pms.2002.94.2.453) 21:40 Functional Movement Screen (https://www.functionalmovement.com/files/Articles/572a_FMS_Article_NoBleed_Digital.pdf) 21:45 Squat (https://www.youtube.com/watch?v=C_VtOYc6j5c) 21:45 Lunge Pattern (https://www.youtube.com/watch?v=iTBv9mmWNbU) 21:45 Upper Body Push & Upper Body Pull (https://journals.lww.com/nsca-scj/Fulltext/2010/06000/Screening_the_Upper_Body_Push_and_Pull_Patterns.9.aspx) 21:45 Core Engagement (https://www.youtube.com/watch?v=3ONAeCatB9Q) 22:20 Motor Control & Stability (https://www.otpbooks.com/gray-cook-motor-control-stability/) , Midline Stabilization Part II by Kelly Starret (https://www.youtube.com/watch?v=fStr2mT3GtQ) 22:20 This whole series by KStarr on soft tissue and diagnosing dysfunction is great (http://journal.crossfit.com/2011/10/kstarrdiagnosepart1.tpl) 22:57 Biomechanical Analysis of the Deadlift from the Journal of Strength & Conditioning (https://journals.lww.com/nsca-jscr/Abstract/1996/11000/Biomechanical_Analysis_of_the_Deadlift.8.aspx) 23:04 Loaded and unloaded squat variations in comparison (https://www.peakendurancesport.com/endurance-training/strength-conditioning-and-flexibility/squat-research-review/) 23:10 Upper Body Push - Pull Ratios in Active Adults (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3625793/) 23:29 soft tissue (https://www.anatomytrains.com/) 23:30 flexibility (https://www.dictionary.com/browse/flexibility) 24:15 Scope of a Coach / Trainer (https://journals.lww.com/nsca-scj/fulltext/2017/12000/nsca_strength_and_conditioning_professional.1.aspx) 28:59 Pavel Datsyuk  (https://www.nhl.com/player/pavel-datsyuk-8467514) 31:30 AK Ikwuakor (https://www.athletic.net/TrackAndField/Athlete.aspx?AID=2459391) 32:28 Bobby Brink  (https://www.eliteprospects.com/player/496724/bobby-brink) 32:56 Seated wall slides (https://vimeo.com/277365597) 34:28 External rotation of the shoulder in baseball pitchers (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445183/) 35:58 Adapt Individual User Sign Up (https://af-trial-signup.paperform.co/) 36:11 Adapt Group Sign Up (https://qeyxnx90.paperform.co/) 38:13 Pain, Dysfunction and Load in Functional Movement Patterns (https://www.functionalmovement.com/articles/776/pain_dysfunction_and_loadstairs) 3824 External rotation of the hip, tight glut med (https://www.medicalnewstoday.com/articles/326922#exercises) 38:52 Comparison of Blood Flow Changes with Soft Tissue Mobilization in the National Library of Medicine (https://pubmed.ncbi.nlm.nih.gov/25420037/) 39:43 Post Exercise Muscle Soreness (https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/the-best-ways-to-bounce-back-after-a-tough-workout/art-20390078) 40:17 NIH Low Back Pain fact-sheet (https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet) , Dr. David Johnson on his Functional Approach to Curing Back Pain (https://www.youtube.com/watch?v=p1gXilYQTFY) 40:35 Deskbound by Kelly Starret is the best resource on tightness and issues arising from sitting culture (https://www.amazon.com/Deskbound-Standing-Up-Sitting-World/dp/1628600586) 43:20 Subluxation & Performance, a review of the literature (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2989393/) 44 Asymmetry During Functional Movement Screening and Injury Risk in Junior Football Players: A Replication Study (https://pubmed.ncbi.nlm.nih.gov/29161759/#:~:text=An%20indicator%20of%20movement%20quality,right%20sides%20of%20the%20body.) 44:22 'The Bag Skate in Hockey' by Pure Hockey (https://www.purehockey.com/c/what-is-a-bag-skate-in-hockey) 45:46 Sleep & Performance by SI (https://www.si.com/edge/2018/06/08/sleep-athletes-performance-methods-tips-cheri-mah) , Sleep Position for Health by WebMD (https://www.webmd.com/sleep-disorders/ss/slideshow-sleep-positions) 45:55 Understanding Midline Stability & Neutral Spine with Todd Widman (https://www.youtube.com/watch?v=NIgxFnMHYK4) 46:09 Social aspect of Exercise (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2795619/) 50 Cueing the Hip Hinge by the Prehab Guys (https://www.youtube.com/watch?v=tDiqLi6awN0) 51:54 The best resource on compound movement is The CrossFit Training Guide (https://www.crossfit.com/cf-seminars/CertRefs/CF_Manual_v4.pdf) 58:20 Spinal Principles with Dr. Kelly Starret (https://www.youtube.com/watch?v=ieOVnGJm0W0) 59 hip function in hinging and athletic movement (https://princetonlongevitycenter.com/master-the-hinge-to-unlock-your-athletic-potential/) from Princeton U 60 neurological role in movement patterns (https://www.britannica.com/science/human-nervous-system/Movement#:~:text=Every%20movement%20of%20the%20body,internal%20conditions%20of%20the%20body.) by Encyclopedia Brittanica 61:53 in-season strength and conditioning for nhl hockey players (https://www.researchgate.net/publication/8153737_Strength_and_Conditioning_Practices_of_National_Hockey_League_Strength_and_Conditioning_Coaches) from Research Gate 64:36 specificity in youth sports (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3658407/) , Overuse Injuries in Youth Athletes (https://health.uconn.edu/orthopedics-sports-medicine/2017/08/01/specialization-overuse-injuries-young-athletes/) 65 in-season strength and conditioning for youth athletes (https://www.nsca.com/education/articles/ptq/youth-performance-and-fitnessstrength-and-conditioning-information-for-parents/) 1:10 early peaking in youth athletes (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6319435/) 1:12 Multi-Sport Athletes Beneficial or Deleterious by Therapeutic Associates (https://www.therapeuticassociates.com/articles/the-multi-sport-athlete-advantageous-or-detrimental/) 1:18 CrossFit Sport (https://www.crossfit.com/sport) 1:18 Individualizing a program for high level athletes (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6361803/) by Frontiers in Physiology 1:19 sprinting mechanics (https://elitetrack.com/blogs-details-5310/) 1:19 Physiology of Hockey (https://pubmed.ncbi.nlm.nih.gov/3281210/) by PubMed 1:21 athleticism and skill development (https://www.nays.org/sklive/for-coaches/three-stages-of-athletic-skill-development/#:~:text=Skill%20development%20remains%20the%20most%20critical%20physical%20element%20in%20successful%20athletic%20performance.&text=Any%20athletic%20skill%20is%20actually,movement%20to%20be%20properly%20performed.) 1:22 type 2x athletes (https://blog.nasm.org/fitness/fast-twitch-vs-slow-twitch) , Range of Motion (https://www.crossfitinvictus.com/blog/mobility-vs-flexibility-whats-the-difference/) , Mass and Hockey (https://www.mahockey.org/news_article/show/1021308) 1:23 change of direction (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6132493/) and intelligence in sport (https://edmontonjournal.com/sports/hockey/nhl/cult-of-hockey/wayne-gretzky-was-the-most-dominant-team-sport-player-ever-in-north-america-part-1) 1:23 VO2 (https://health.ucdavis.edu/sportsmedicine/resources/vo2description.html#:~:text=VO2%20is%20an%20index%20of,%2C%20gender%2C%20and%20body%20composition.) 1:27 annual planning for sport (https://www.elitefts.com/education/training/planning-the-macrocycle-tips-for-the-young-strength-coach/) by Elite FTS 

The goal of The Win Your Life Podcast is to illuminate the intersection between prevention and performance. The fitness industry is focused on performance and not always concerned with prevention. On the other hand, our health care system is focused, by necessity, on combatting the overwhelming amount of disease, illness and injury in our society. At the intersection of prevention and performance, there is a group of coaches, medical professionals, business leaders, athletes, and thought leaders that are working to help you Win Your Life. In this series, we are addressing the idea of 'Universal Prescriptions', the notion that there is a best way for us all to exercise, eat, sleep, breath and live.  In this episode, I sat down for a conversation with University of St. Thomas Psychology Professor Dr. Jhon Wlaschin. Jhon and I share a passion for data, fitness, and performance. I wanted to get Jhon's perspective on these topics as a Professor of Psychology. We also discuss Jhon's own journey with health and fitness, including his heart surgery and passion for the sport of squash.  1:52 social psychology  (https://www.simplypsychology.org/social-psychology.html#:~:text=Social%20psychology%20is%20the%20scientific,or%20imagined%20interactions%20with%20others.) 3:00 history of squash  (https://en.wikipedia.org/wiki/Squash_(sport)#:~:text=Squash%20has%20its%20origins%20in,more%20variety%20to%20the%20game.) 3:44 cholesterol and heart health  (https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800) 4:43 triple bypass surgery  (https://www.mayoclinic.org/tests-procedures/coronary-bypass-surgery/doctors-departments/pdc-20384590?mc_id=google&campaign=1709229304&geo=9019552&kw=%2Bbypass%20%2Bsurgeon&ad=335655550295&network=g&sitetarget=&adgroup=62894399890&extension=&target=kwd-671698693817&matchtype=b&device=c&account=1733789621&invsrc=heart&placementsite=enterprise&gclid=CjwKCAjw57b3BRBlEiwA1ImytnPRQtmIjPIiy2Vre8VjWlAhcgpYrJJNBzeDjeZRBMd0Iv9h_ysU0xoCobQQAvD_BwE) 5:56 whoop (https://www.whoop.com/)   9:00 Lipitor and heart health (https://my.clevelandclinic.org/health/articles/17506-statin-medications--heart-disease)   9:00 smoking and heart health  (https://www.hopkinsmedicine.org/health/conditions-and-diseases/smoking-and-cardiovascular-disease) 13:15 plant based diet for heart health  (https://www.mayoclinic.org/power-plant-based-diet-for-heart-health/art-20454743#:~:text=The%20power%20of%20a%20plant%2Dbased%20diet%20for%20heart%20health,Research%20says%20yes.) 13:30 Mediterranean diet for heart health  (https://www.health.harvard.edu/heart-health/why-the-mediterranean-diet-is-so-good-for-your-heart) 13:31 psychology of weight loss  (https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/mayo-clinic-diet/art-20045460) 14:11 carnivore diet  (https://carnivoremd.com/the-carnivore-diet-start-here/) 19:58 ptsmn (https://ptsmnhealth.org/) , plucinski (http://northernveinscardiovascularclinic.com/) , Dan Buettner (https://www.bluezones.com/dan-buettner/)   20:45 power 9 and plant slant  (https://www.bluezones.com/2016/11/power-9/) 21:45 cholesterol and plant vs animal based foods  (https://www.webmd.com/cholesterol-management/features/cholesterol-facts#:~:text=Cholesterol%20is%20a%20type%20of,and%20high%2Dfat%20dairy%20products.) 21:48 fiber and plant vs animal based foods  (https://www.today.com/health/americans-need-more-fiber-their-diets-wbna15938650#:~:text=Fiber%20is%20a%20carbohydrate%20that,beans%2C%20seeds%2C%20and%20nuts.) 22 cholesterol myths  (https://www.ravnskov.nu/wp-content/uploads/2016/01/CM.pdf) 24 David Diamond on 'Deception in Cholesterol Research' (https://www.youtube.com/watch?v=inwfSkSGvQw) 24:10 cholesterol and plaque stability  (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3872716/#:~:text=Plaque%20stabilization%20has%20already%20been,reflected%20by%20reduced%20plaque%20volume.) 25:48 side effects of statins  (https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/statin-side-effects/art-20046013) 26:48 CHIP  (https://chiphealth.com/) 29:50 flow (https://www.pursuit-of-happiness.org/science-of-happiness/?gclid=CjwKCAjw57b3BRBlEiwA1ImytruULPNFR8fW1fYIoVF1Dr0glS7W6Wbj2v6ch6Us6btNBy5-Oca-uhoCf7oQAvD_BwE) 31:48 Maslow (https://www.simplypsychology.org/maslow.html)   34 characteristics of flow  (https://www.ted.com/talks/mihaly_csikszentmihalyi_flow_the_secret_to_happiness?language=en) 34:30 skill and competency and 4 stages of skill acquisition  (https://en.wikipedia.org/wiki/Four_stages_of_competence) 37:57 thinking fast and slow (https://www.amazon.com/Thinking-Fast-Slow-Daniel-Kahneman/dp/0374533555) 46 10 general skills  (https://library.crossfit.com/free/pdf/CFJ-trial.pdf) 49:30 strain (https://support.whoop.com/hc/en-us/articles/360019453214-WHOOP-Strain)   61 Michael Phelps pregame routine  (https://swimswam.com/michael-phelps-pre-race-routine/#:~:text=To%20fuel%20himself%20for%20the,feel%20ready%20while%20warming%20up.) 1:03 Conscientiousness (https://www.psychologytoday.com/us/basics/conscientiousness)   1:06 sleep schedule  (https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx#:~:text=Circadian%20rhythms%20are%20physical%2C%20mental,a%20light%2Drelated%20circadian%20rhythm.) 1:07 alcohol and recovery  (https://www.whoop.com/thelocker/podcast-43-alcohol-affects-sleep-recovery-performance/) 1:19 parasympathetic and sympathetic balance, tunnel vision (https://www.ncbi.nlm.nih.gov/books/NBK539845/) 1:25 Zen and the Art of Motorcycle Maintenance  (https://en.wikipedia.org/wiki/Zen_and_the_Art_of_Motorcycle_Maintenance)

The goal of The Win Your Life Podcast is to illuminate the intersection between prevention and performance. The fitness industry is focused on performance and not always concerned with prevention. On the other hand, our health care system is focused, by necessity, on combatting the overwhelming amount of disease, illness and injury in our society. At the intersection of prevention and performance, there is a group of coaches, medical professionals, business leaders, athletes, and thought leaders that are working to help you Win Your Life. In this series, we are addressing the idea of 'Universal Prescriptions', the notion that there is a best way for us all to exercise, eat, sleep, breath and live.  In this episode, Catalyst Athletics Athlete & TPHMN Performance Coach Caitlin Schad tells her story of making the Catalyst Team and tells us how her breathing and meditation practice has helped her in her sport. Caitlin explains why her approach to training, breathwork and meditation is not a one-size-fits all approach and how this has influenced her coaching.  Caitlin Podcast Shownotes    (1:44) Plainview, MN  (https://plainviewmn.com/) (2:23) Kinesiology Bachelor of Science at University of Minnesota (https://www.cehd.umn.edu/kin/) (3:00) Tucker Center on Girls & Women in Sport (https://www.cehd.umn.edu/tuckercenter/) (4:30) The sport of weightlifting  (https://www.olympic.org/weightlifting) (4:55) Link to U25 Nationals Footage, Caitlin is in the 76kg category (https://www.teamusa.org/usa-weightlifting/live/blue-platform) (5:51) Catalyst Athletics  (https://www.catalystathletics.com/) (9:38) Olympic Weightlifting by Greg Everett (https://www.amazon.com/Olympic-Weightlifting-Complete-Athletes-Coaches/dp/0990798542) (11:20) Bulgarian Method in Olympic Weightlifting  (https://startingstrength.com/article/the_bulgarian_method_of_training_olympic_weightlifters) (16:23) training camp with greg & pyros dimas (https://www.instagram.com/p/B69Um_6l2Tn/) (16:42) Power vs Aerobic responder considerations  (https://blog.dnafit.com/training-to-your-genes-power-vs-endurance) (21:04) Overhead range of motion (https://www.ptonthenet.com/articles/olympic-weightlifting-part-2a-flexibility-and-movement-requirements-1634) and strength considerations (https://exrx.net/Testing/WeightLifting/StrengthStandards) for weightlifting  (22:27) PTSMN (https://ptsmnhealth.org/) working overhead  (25:43) Recovery Methods: Napping (https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319) , Contrast Method (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3633882/) (Heat and Ice, Shower), Downregulation (https://www.merriam-webster.com/medical/downregulation)   (26:38) Breathwork & Meditation for Training and State Optimization  (https://powerspeedendurance.com/artofbreath/) (28:21) Wim Hof (https://www.wimhofmethod.com/) , Shift State (https://shiftstate.io/) (31:08) Link to Caitlin hitting a big clean (https://www.instagram.com/p/CAWL8Q1Fvkw/) (31:32) Buffalo link on Max’s linkedin (https://www.linkedin.com/posts/max-lipset-7935726a_fearlessleader-confidence-strength-activity-6662436110926516224-Joip) (34:25) Parasympathetic vs Sympathetic State  (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1959222/) (34:30) Brian Mackenzie Art of Breath  (https://www.youtube.com/watch?v=HglseeK-nLU) (34:55) Nasal Breathing and Parasympathetic State  (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3681046/) (35:12) Mouthbreathing and Sympathetic State (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6070065/) , Tunnel Vision & Sympathetic State (https://www.ncbi.nlm.nih.gov/books/NBK539845/) (36:30) Superventilation & Wim Hof  (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5605164/) (38:28) ‘The mind is the king of the senses, the breath is the king of the mind.’ B.K.S. Iyengar (https://www.amazon.com/Light-Yoga-Bible-Modern/dp/0805210318) (40:45) Why Zebras Don’t Get Ulcers, PS vs S tone (https://www.amazon.com/Why-Zebras-Dont-Ulcers-Third/dp/0805073698) (41:59) Superventiliation vs Hyperventilation (https://www.youtube.com/watch?v=tybOi4hjZFQ) (44:43) diaphragmatic breathing  (https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing) (45:00) the benefits of nasal breathing (https://www.washingtonpost.com/lifestyle/wellness/when-it-comes-to-breathing-during-exercise-youre-probably-doing-it-wrong/2019/01/23/b4d3c338-1e59-11e9-8b59-0a28f2191131_story.html) , intro to nasal breathing (https://vimeo.com/397981709)   (45:08) Dr. Andrew Weil (https://www.drweil.com/) , 4-7-8 Breathing Technique  (https://www.youtube.com/watch?v=yHsE4z1gba0) (47:20) Meditation Practice (https://www.nytimes.com/guides/well/how-to-meditate) : Headspace (https://www.headspace.com/?utm_source=google&utm_medium=cpc&utm_campaign=1919439341&utm_content=68065219102&utm_term=409649586657&headspace&gclid=Cj0KCQjwzZj2BRDVARIsABs3l9LBVeVvMb1-xmgnaPZxMmtZFzUHsCDDYSontpCkCa8psUYfZvveu3YaAotpEALw_wcB) (49:50) Waking Up App by Sam Harris (https://wakingup.com/)   (52:42) The observer of your thoughts  (https://medium.com/personal-growth/you-are-the-observer-realize-the-power-you-have-within-759dceceaefe) (56:42) @therealcaitshady (https://www.instagram.com/therealcaitschady/?hl=en) , @thepowerhousemn (https://www.instagram.com/thepowerhousemn/?hl=en) (57:03) wu-tang forever (https://open.spotify.com/album/4r3TaXjF2b1qwCpxjIpW43) (58:00) 4thworld (https://www.instagram.com/4theworld/?hl=en) , lastnamelipset,  (https://www.instagram.com/lastnamelipset/)

The goal of The Win Your Life Podcast is to illuminate the intersection between prevention and performance. The fitness industry is focused on performance and not always concerned with prevention. On the other hand, our health care system is focused, by necessity, on combatting the overwhelming amount of disease, illness and injury in our society. At the intersection of prevention and performance, there is a group of coaches, medical professionals, business leaders, athletes, and thought leaders that are working to help you Win Your Life. In this series, we are addressing the idea of 'Universal Prescriptions', the notion that there is a best way for us all to exercise, eat, sleep, breath and live. Our first guest is The Power House MN's lead Nutrition Coach Gina Fangel  ‘Universal prescriptions’ as a concept it not my idea, I first heard Kelly Starrett talking about it in this way in one of his MobilityWOD videos regarding squatting technique (http://YouTubewww.youtube.com) . Gina Fangel on tphmn website. (https://tphmn.com/) To schedule with Gina, call 651 699 4864, or visit https://tphmn.com/health-nutrition-coaching/ and fill out our nutrition intake survey. (3:30) Food is Not Fuel (https://www.precisionnutrition.com/food-is-not-fuel) article from Precision Nutrition.  (5:00) Exercise and mental health (https://www.sciencedaily.com/releases/2016/03/160323185527.htm) , American Academy of Neurology (15:38) Should you eat a keto diet? (https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet) , Harvard Medical School; Keto Diet Review (https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/) from Harvard Medical School  (17:07) Low Carb High Fat (LCHF) for weight loss and performance (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5384055/) (18:52) Training Peaks Podcast with Dr. Stacy Sims (https://www.trainingpeaks.com/coach-blog/coachcast-optimizing-physiology-with-stacy-sims/) (19:08) Stacy Sims on gender specific nutrition  (https://littlebellas.com/womens-guide-nutrition-part-one/) (19:38) Profile Genetic Test  (https://www.profileplan.com/our-approach/profile-precise/) (21:18) Genetic Test for carbohydrate tolerance, DNAFIT (https://www.dnafit.com/us/?gclid=Cj0KCQjwzN71BRCOARIsAF8pjfjG-GrSifunUVPuAtjJ01SzxGnVPyVD_1HjDC2tjwEdriKNyhBBQCgaAppQEALw_wcB&gclsrc=aw.ds) (22:53) LCHF for Endurance Sports (https://www.trainingpeaks.com/blog/using-low-carbohydrate-strategies-for-endurance-training/) , adaptation (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5384055/) to LCHF, art and science of low carb  (https://www.artandscienceoflowcarb.com/) (23:58) N=1 approach to nutrition (https://robbwolf.com/2012/07/25/n1you/) with Robb Wolf  (24:07) WHOOP (https://www.whoop.com/)   (25:29) Keto Diet Macronutrient Ratios (https://www.health.com/weight-loss/keto-diet-types) (25:43) Paleo Diet Risk Factors from UC Davis  (https://health.ucdavis.edu/welcome/features/2014-2015/06/20150603_paleo-diet.html) (28:08) Field Notes on the Future of Food by Dan Barber (https://www.jstor.org/stable/43630918?seq=1) (30:30) Whole 30 vs Paleo from US News (https://health.usnews.com/wellness/compare-diets/articles/paleo-vs-whole30-which-is-better) (31:05) Orthorexia from WebMD (https://www.webmd.com/mental-health/eating-disorders/what-is-orthorexia) (34:14) What is a plant-based diet and why you should try it? From Harvard Med School (https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760) , Pipe Trades Services of Minnesota Family Health and Wellness Centers (https://ptsmnhealth.org/) , vegan vs plant based vs vegetarian (https://www.heartfoundation.org.nz/wellbeing/healthy-eating/nutrition-facts/plant-based-vegetarian-vegan-diets) , Complete Health Improvement Program (https://chiphealth.com/)   (35:15) Nutrient density vs Caloric density from American Council for Exercise (https://www.acefitness.org/education-and-resources/professional/expert-articles/5740/nutrient-dense-vs-calorically-dense-food/) (35:36) The Role of Fiber in the Diet from The Mayo Clinic (https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983) (36:30) The Quality of Carbohydrates from Harvard Medical School  (https://www.health.harvard.edu/mens-health/carbohydrates-in-your-diet-its-the-quality-that-counts) (37:41) 'Food Revolution' from the National Institute of Health (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124944/) , 'The Protein Flip' Menus of Change from Stanford (https://www.menusofchange.org/images/uploads/pdf/CIA-MenusOfChange_ProteinFlip_(May_2016).pdf) (39:43) Mediteranean Diet Review by the Harvard Medical School  (https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/) (40:00) The 11 Food Guidelines from The Blue Zones  (https://www.bluezones.com/recipes/food-guidelines/) (40:57) Using Keto as a Short Term Weight Loss Strategy  (https://www.health.harvard.edu/heart-health/confused-about-carbs) (42:00) plant based products as processed food, beyond the meat burger  (https://www.womenshealthmag.com/food/a21566428/beyond-meat-burger-ingredients/) (42:36) What do all these diets have in common? (https://www.webmd.com/diet/a-z/eat-clean-diet) The Game Changers Documentary (https://gamechangersmovie.com/) (46:25) Precision Nutrition Levels  (https://www.precisionnutrition.com/whats-your-nutritional-level) (47:00) Mark Versetegen (https://en.wikipedia.org/wiki/Mark_Verstegen) (48:38) Omega 3 and 6 fatty acids (https://www.healthline.com/nutrition/optimize-omega-6-omega-3-ratio#section3) (49:12) 'Red Meat: The Evidence' by Dr. Zoe Harcombe (https://www.zoeharcombe.com/2018/09/red-meat-the-evidence/) nutritional value of high quality meat  (51:20) Precision Nutrition 'Macronutrient Calculator' (https://www.precisionnutrition.com/nutrition-calculator?utm_source=google&utm_medium=cpc&utm_campaign=sem+-+generic+-+l1cert+-+freecourse+-+alwayson+-+en+-+exa+-+nutritioncalc&utm_content=precision+nutrition+calculator+-+text+-+na&utm_term=418582466155--precision%20nutrition%20macro%20calculator--nutritioncalctest&gclid=CjwKCAjwte71BRBCEiwAU_V9hzJnZtsZTJFXLjsBoSvwhcT7jqGe9a4KvMPOshPxUCbkpY8DRjBvLRoC8sYQAvD_BwE) , OPEX article 'What Does an Athlete Eat?' (https://opexfit.com/blog/what-does-an-athlete-eat/) (52:00) Healthy Plate Comparison from Harvard Medical School (https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate-vs-usda-myplate/) , Precision Nutrition Healthy Plate (https://www.precisionnutrition.com/pn-my-plate) (54:00) @ginafangel (https://www.instagram.com/ginafangel/?hl=en)   (54:00) Nutrition Survey (https://tphmn.com/health-nutrition-coaching/) on TPHMN website  (58:00) @winyourlife (https://www.instagram.com/winyourlife/?hl=en) , @thepowerhousemn (https://www.instagram.com/thepowerhousemn/?hl=en) , @lastnamelipset (https://twitter.com/lastnamelipset?lang=en) , @4theworld (https://www.instagram.com/4theworld/?hl=en)