Podcast appearances and mentions of ali fitness

Brad and Lesley dive into a recap of their enlightening interview with Alice Inoue, discussing the significance of self-care, the art of happiness, and the power of shifting one's perspective. Discover actionable takeaways for enhancing your well-being, owning your time, and getting to know yourself better. Join the conversation as they explore ways to schedule personal time and embrace the journey to true happiness.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co . And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe.In this episode you will learn about:The value of scheduling personal time for self-care.The ongoing process of self-awareness.How to learn and cultivate the skill of happiness.Changing your perspective on life's challenges.Episode References/Links:Tour Stops  If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. Get your free Athletic Greens 1 year supply of Vitamin D3+K2 and 5 free travel packsGet your discount for some Toe Sox using the code: LESLEY Be It Till You See It Podcast SurveyBe in the know with all the workshops at OPCBe a part of Lesley's Pilates MentorshipFREE Ditching Busy WebinarResources:Watch the Be It Till You See It podcast on YouTube!Lesley Logan websiteBe It Till You See It PodcastOnline Pilates Classes by Lesley LoganOnline Pilates Classes by Lesley Logan on YouTubeProfitable PilatesFollow Us on Social Media:InstagramFacebookLinkedInEpisode Transcript:Lesley Logan 0:00  I think it's okay to feel your feelings you all but you have to then go okay well what can I glean from this? What should I do? Like where can I go? You don't have to sit in it. Lesley Logan 0:09  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started. Lesley Logan 0:50  Welcome back to the Be It Till You See It interview recap where my co-host in life are going to dig into the discerning convo I had with Alice Inoue, in our last episode. If you haven't yet listened to that interview, go back listen to it. Holy moly, is she the happiest person on the planet. She is so frickin nice like, and not like a happy person, like annoying when it was like (inaudible). But like just like chill.Brad Crowell 1:11  She's just very cheerful.Lesley Logan 1:12  She's cheerful. That's a great word for it. Alright, before we get into everything let's talk about today. Today is November 2nd 2023. It is the National Day of the Dead. It's actually probably international actually, since it's a holiday from Mexico. Mexican holiday. Yeah, but also when you when you look it up babe, there's also like, it's a it's a thing that other people do. Like, if you there's another day that it's a hold on, I looked into it.Brad Crowell 1:40  So it's traditionally celebrated on November one and two, although Lesley Logan 1:44  It's also All Souls Day. Brad Crowell 1:45  It could have been from October 31 all the way to November 6.Lesley Logan 1:50  Yeah, yeah. And also it's like All Souls Day if you're looking at like Christianity, It's All Souls Day in Brazil. So anyways, National Day of the Dead to me, like sums up and you could honor your loved ones or someone else's loved ones by going to a cemetery and, you know, spending some time with them. It's my favorite thing to do when I was a kid in high school, or I would just go and like trim the grass around people's tombstones.Brad Crowell 2:12  I'm so I'm so sorry. Hold on. That was the favorite. That was your favorite thing to do.Lesley Logan 2:17  It's a really nice way to like meditate and like be alone. You know, I mean, didn't have cell phones back then. But I would just Okay, so here's the thing when you go to cemeteries at least where I grew up, they they mow the lawn? Yeah, but they don't trim. They don't go around and hedge. We call it edging. Brad Crowell 2:35  Yeah. Trimming, edging, it's notLesley Logan 2:38  They don't do any of that around the actual tombstone. So over time, the grass will just grow over the tomb. Like a, what is it like a plaque, it'll just like go grow over it. And so then it just, it bothers me because then like, there's mowing over and like you forget who these people are. And they were all souls and like, I don't know how I feel about them being buried in the ground and we having like, take up all the space but at the same time that we did so and we're not going to take them up. So I just think it's important that their plaques are like there to like, mark that these people lived on this planet and they were part of it. So anyways, I would trim the grass, but take some scissors out from the grass. And I just think it's like a park. Whatever we met in a cemetery. We made out on one my God. You can think it's strange all you want. But you've participated in like cemetery life. SoBrad Crowell 3:22  Well. It's November. And this month. We do have a little bit of travel. We means Lesley and Erika.Lesley Logan 3:31  Yeah, so first of all, like right now we're in Nashville.Brad Crowell 3:35  Yes, as this is released. We are. Surprise. Lesley Logan 3:38  Tomorrow I fly to Chicago. And then I'm in Chicago for a couple days teaching with Erika Quest. If there's any spots left and you were listening to me in real time, you better hit me up quick. We'll make sure you get that taken care of. And then I come back. Then I head off to Arizona for a little weekend time with my my mom and my sister. And then it's the holidays Thanksgiving in the States. And that means Black Friday, Cyber Monday deals. So you want to make sure that you're just paying attention while our emails.Brad Crowell 4:03  Oh, yeah, we've got a lot of those going on y'all. So one of those Profitable Pilates or OPC. We got stuff happening.Lesley Logan 4:09  We're not starting the sale on November 4th. This is like we're doing it the week of the holiday. Yeah, we're not those people.Brad Crowell 4:16  We're not the two weeks before Black Friday, Cyber Monday. We are Black Friday Cyber Monday.Lesley Logan 4:21  But if you're on our email list, you will hear what those deals are ahead of time so you can plan when you're going to do your shopping around spending time with your family because that is important. Then, after that I actually we actually we both go on our tour.Brad Crowell 4:35  Yeah, in the first after the first week of December, we're hitting the road. We're gonna be on the tour. The winter tour. This is going to be east coast. Y'all. Here's the deal. We are driving from Vegas, to Boston to Miami, back to Vegas, and it's going to take us 27 days we're going to do (Lesley: I've never been to Boston.) 7000 miles. We're going to do 14 cities. 28 or 30 classes or events, I don't even know it's all coming together right now we're gonna have our dogs with us. Lesley Logan 5:06  We're gonna kick it off in Las Vegas. Brad Crowell 5:09  Yeah, that's right. Everybody demand that on the last tour.Lesley Logan 5:12  I know, I was kind of shocked. I was like, Okay, I will do it. Not that I want to see you guys, but I just didn't think like, you want a tour slot, but you do. So we're doing that and you're gonna be the kickoff, and then we're gonna play the song Leaving Las Vegas, because come on, that was my request as the talent and then it's also the first city we did the first tour. So 2019 is our first tour and we kicked it off in Las Vegas, and we're doing the exact same studio we did before. So thanks, Ali Fitness for being our host. Anyways, go to opc.me/tour to see which cities we're gonna be in. You guys are not you're gonna want to make sure you're spotting the van. You're at the very least you want to make sure you're in a class because there are some epic things happening there. (Brad Crowell: We got something special.) We can't announce it now. (Brad: Take pictures of the van.) Yes, take make sure just come to the fucking cities we're going to be in. (Brad: Yeah.) Just come. (Brad: Come to the cities.) I don't want to hear it's two hours away. I'm driving 7000 miles. You can do it.Brad Crowell 6:03  I agree. I definitely I definitely agree. If you want more information on all the tour stops, they are literally open available now for you to pick up your tickets. Go to opc.me/tour Lesley Logan 6:15  Bring your friends. Bring your family. You know those ones that you're like, oh my gosh, spend time with that time ever bringing them because guess what all entertain them for you for an hour? Yeah. It's gonna be awesome. All right, Brad. Before we get into Alice's amazing interview, we're doing audience question.Brad Crowell 6:29  We do. We've had obviously we've been in Vegas now for a couple years. And when you're in Vegas things it's pretty funny because people come here all the time. I don't think I realized how often I would have friends in town when we were moving here. Lesley Logan 6:46  We see our L.A. friends as much as we saw them in LA because they come here. Brad Crowell 6:50  Yeah, pretty pretty frequently. So one question that we have been asked a couple of times is like what should we do when we get to Vegas? What's your favorite thing to do when in Vegas? So if you're a tourist and you're here for a few days and you're not quite sure what to do, here are our two favorite things one each. Go ahead. Lesley Logan 7:08  Oh, are you gonna make one each? Okay, okay. I'm a list here we go. Mob Museum. Absolutely must do, you must do the Mob Museum and in preparation listen to Mobbed-up Season One your fucking wild Lesley loves this stuff. Everything. Las Vegas Review, General High High all the season four if you want I'll recap all the seasons if you want. So it's a must-do and then also the Arts District is going to be like I'm just gonna blanket statement the artist artists are because there's great shops, all local owned, great bars, great restaurants. You cannot make a wrong decision in the Arts District. Yep. And so, really worth doing. You can get facials, you can go shopping. I'm not going to name all I don't want to leave into my friend's out. So just the arts district. The other way of looking at Arts is it's called 18 Ben, you can look those two things up. You can look up DTLV on Instagram. There's so many things you can find a list of this but you're talking local owners of Las Vegas and if you have ever want to do that, and then not in the artist but in downtown great place to support local shops small is Ferguson's downtown. It's just really awesome. So yeah, I will stop there and let Brad share his favorite things but I know it's kind of crazy. I know people come in for the shows or to see a dowel or whatever. I'm telling you what else do you do in the middle of the day besides sit at a pool? Go to Mob Museum. Okay, go.Brad Crowell 8:31  So I really love the Neon Museum. For if you like history, aside from the Bob Museum, the Neon Museum is actually really close to the there it is all of the old signs that were on the strip for all the old casinos all those neon lights that you see. Vegas is famous for they're actually Lesley Logan 8:35  You can get married there. Brad Crowell 8:50  Yeah, you can and also they have tours guided tours. We recommend doing aLesley Logan 8:54  Do the guided tour at the dusk. I think the the when you're looking for tickets, sorry Gaia is trying to navigate her new bed underneath a dry erase board so you're hearingBrad Crowell 9:03  So I love I love the I love the Neon Museum. (Lesley: Take it at dusk that's what you're looking for.) Yeah, you want the guided tour at dusk so you can catch it when the sun is setting and the lights are coming on. It's really cool. Okay, I also love food. So I am a big fan of the Chinatown Spring Mountain Road. There are a gazillion restaurants out there. There's Korean barbecue, there's Chinese food, there's Japanese sushi. There's all sorts of stuff over there. (Lesley: Bourbon's and Rye. Good luck my motivation.) Oh, yeah. Really great Steakhouse. Lesley Logan 9:08  They run the bar well, so you can actually get a seat at the bar to eat some food. Brad Crowell 9:42  If you like cheesesteaks. I'm a huge fan of Pops cheesesteaks. And so obviously I'm talking about food right now. But I've been hiking near Red Rock. There's a lot of free hiking out there. It's within 15 minutes, 20 minutes drive from The Strip Um, I'm a huge cactus nerd so go to FLM's cactus garden. Go out to (Lesley: That's free actually.) Blue Diamond and go to Cactus Joe's it's a 10-acre cactus farm out there. What else do I like to do? Honestly uh Lesley and I really love posting up at a bar and drinking while we just (Lesley: We work out at Trailer Hideouts shout out to our friends.) Yeah. Lesley Logan 9:47  And then also for the gym, we work out at the Plaza Hotel and Casino. Yeah, you heard that right. We do. It's a phenomenal jam. So if you're looking for a hotel with a great gym, I would highly recommend that if you want to stay on The Strip, then Aria's gym is actually really great. Brad Crowell 10:30  There are tons of live music in Vegas as well. And it happens all the time. Yeah, soLesley Logan 10:35  You can't go wrong here. And I just want to say as someone who's just shit on this place, I'm forever an eating crowd because I fucking love the city. And there's so much to do. And you can you can, you can, you know, just have some fun, but truly check out what the local owners are doing.Brad Crowell 11:02  Yeah. Also PS none of what we just mentioned was actually The Strip.Lesley Logan 11:03  No, I mean, I mentioned ARIA I said is a hotel on The Strip for the gym.Brad Crowell 11:11  I guess it's true. But like things to do, like there's so much off The Strip that you can do in Vegas. Yes. And so yeah, it's four.Lesley Logan 11:20  I love that question. Thanks for letting us like think about what we want to do before the end of the year because we will go to FLM's at Christmas because they actually decorate the the cactus and do Christmas lights. It's fucking amazing. Brad Crowell 11:30  Yeah, it's a good time. Lesley Logan 11:31  Okay, you can send your questions in to the Be It pod. We love to answer them. So whatever you want, obviously, we'll answer anything. So just send it in.Brad Crowell 11:39  Okay, now let's talk about Alice Inoue. Alice is a passionate founder of Happiness U where she employs a holistic approach to help individuals find clarity and answers in their lives. She has transformed countless lives by guiding people towards their path to happiness. And Happiness U is the letter U, it's like short for university. Yeah, soLesley Logan 12:04  Yeah, I just love that she. I mean, of course, I'd love this. Giving yourself permission for downtime allows you to be more productive and bring your whole self to the table. Oh, my God, who would have thought? What? If you actually take a break? You could actually be a better person later on?Brad Crowell 12:21  Well, I guess I mean, yeah, 100%. But I think what you were specifically talking about was people take a break, but then they're constantly still thinking about their work, while they're taking a break, and they didn't really give themselves permission to take a break. They feel guilty taking a break. Hi, that's me. So you know, I really struggle taking breaks or taking downtime, I feel like I should be working the whole time. And so what you know, this, this is really interesting to me, because it's effectively, like I need to make a, just like, you may have mentioned heard me mentioned this before, but for me, in order for me to sleep, I have to make the decision to go to sleep. If I do not decide to go to sleep, I will not sleep, I will just stay awake, I will actually have a restless night's sleep if I finally do fall asleep. But it's the same thing with taking a break. And I think this is going to be something I'm going to try working in where I'm like, I'm taking a break and I'm giving myself permission to take that break. You know.Lesley Logan 13:14  I do this how I did this yesterday. I was like, I am taking a break right now. Because I am not I clearly I knew this break this break is long overdue. And I'm taking it and I'm not gonna feel bad about it. And I literally went and indulge myself an overpriced latte and sat on their bench. I just sat there just sat there just sat and sip my coffee and was like, this is right, this is lovely. This is my life I live. But also just like personal time to be scheduled in like an appointment. That's what she said. And if you know, my, the way I do my schedule, which is like with rocks, glitter, gemstones, like type of scheduling, I am very like one of the rock the rocks that goes in first is your personal time. That would be when you sleep when you wake when you work out like that stuff is really important to me, that stuff I never fail on but sometimes, you know, we've just been trying to get ahead lately, because of our big trips. And I like kind of just did twice as much stuff in the same amount of time that I do half of it. And so you know, I like oh, I actually need twice as much downtime then. So I need to do that in the future.Brad Crowell 14:19  Yeah, I mean, you know, when you obviously we like time marches on, right? We only have so much time. Yeah. And I think that you know, living she she was talking a lot about like worry and looking forward and looking back and there's a there's mindfulness, you know, being in the moment being present. It's weird to say that doesn't really I don't even know what that means half the time but like it's Lesley Logan 14:48  I think it's hard if you're like especially like if you're ADHD that's can be really hard or if like there's a lot going on if you're stressed like, it's part of me sometimes gets a little annoyed because some of this stuff. It's like yeah, duh. I've also like worried about my bills, and I'm worried about these things. But I think it's important that like, maybe you take 15 minutes and you and you consciously make the decision to not worry or not focus on the shoulds and actually talked about focusing on the currently I'm lost in the shoulds and so we've had this story dating on and he has this whole thing about should he like, if you just like if you're doing this, because you should you should this because you should you just become a should-head. And that it's like such a dad joke, but it makes me laugh. Like, yeah, so I, she said owning your life, owning your time you create your moments. And I think like, I think sometimes we do a lot of stuff, because we should do it. And we're not actually owning our time to own our life. And it that might mean boundaries, or that might be disappointing people. But it's really important that you take stock and like, you don't have to go 100% the other direction from what you're doing today. You can just do okay, this 15 minutes, I'm just going to focus right now on what I'm doing in this moment.Brad Crowell 15:55  All right, well, one thing I loved was her stand on happiness. She said, we create our own happiness based on our perspective, and how we look at situations. And that life is always bringing you exactly what you need. Not really what you want.Lesley Logan 16:14  Is that the song like, we get what you need, like, like, okay, keep talking, I'm gonna figure out what the song is called hold on. It's like, don't, you don't always get what you want, no you don't always get what you're right, get what you need.Brad Crowell 16:34  Get what you need. Oh, it's so true. That Okay, so I'm just gonna read it again, we create our own happiness. First off, that's interesting. We create our own happiness. Based on our perspective. We create our own happiness based on our perspective. Yeah. Lesley Logan 16:53  So you can just change your perspective. Brad Crowell 16:55  Yeah, where was I. A whole conversation about that, and how we look at situations. So the perspective, the perspective on how we look at different things, and that life is bringing us exactly what you need, not what you really want. Right. So, you know, I mean, the genie in the bottle thing, though, the three wishes, Aladdin, all the things. The three wishes were, you know, what they thought they wanted, but it's not really what they wanted, you know, what they needed, you know. So basically, this also comes back to, like, you know, life doing things to you or for you. Right. And that's the thing happened. Whatever the thing is, but it's your perspective of whether it happened to you or it happened for you. That is what changes the way you embrace the thing, because the thing is happening no matter what.Lesley Logan 17:51  Yeah, I think like, oh, my gosh, I just think, just think about some of our Agency members and some of the challenges that they're like, still going through and, like, remembering like, one of those challenges we went through this like, would not fucking stop and we're like, What the fuck is going to be over? Like, when am I going to be done with this learning lesson? And the reality is, is that like, it everything we learned from that we will be able to use in our life and how we make decisions in our business. It's not happening to us it's happening for us and even if it's for me to sit there and go, I understand how sucky the situation. Brad Crowell 18:25  What are we what are you talking about? Lesley Logan 18:26  Oh, well, we it took us three years to prove we can own a house that we could we literally are in, right, three years of literally any obstacle. We're like, Okay, we found a doorway through. And I like actually, that was a wall too. Yeah, sorry. And then like, this was just this three years of it. And it was so exhausting. But going through that, and all the things it allowed us to really learn how we set up businesses how to do these other things that for future investments you want to do? Yeah, we are not guessing we are very much we're not going to be we've hit all the walls, we know where they all are now. So we're good. But I think at the when you're going through it, it's easy to go Why am I still on this challenge? Like why is this happening to me? And,Brad Crowell 19:11  And we also had a hard deadline, it was super stressful, because, you know, like, there came a point where it was like one of these obstacles would potentially have put us past our contract deadline. And yeah, we had to figure out a way through before the contract was up or we would have lost the house.Lesley Logan 19:30  It was like added pressure. Yeah, and it was so I'm not gonna sit here and say that we didn't go it just happened we never said why is it happening to us? Of course, we felt that like there's of course there's a moment like what the, but then it's like, okay, hold on. What there's a lesson to learn here. The universe is not going to be homeless. I've been there three times. So this is all going to work out I'm supposed to get some information. But it's important I think it's okay to feel your feelings you all but you have to then go okay, what what can I glean from this? What should I do? Like, where can I go? You don't have to sit in it.Brad Crowell 20:04  Yeah, well, here's why. And this is really interesting. I mean, this was new information for me. In 2008. There, there were studies that were done that indicated that happiness is a learnable skill. Happiness is a learnable skill. So again, she said, we create our own happiness based on our perspective, right? So, in 2008, there the studies were saying that happiness is a learnable skill, that to me, is really interesting. She has this information available on her website happiness, you, I think it's Happiness, the letter U will put it in the show notes. But, you know, she said, practice improves your happiness, similar to learning a sport or a task. Right? And so that I just found really cool. Yeah, really interesting. And she has a whole bunch of practical tools, you know, on her website that you can go through and use, you know, and so one of the things though, she just gave us a practical tip was to reflect on three specific positive events every single day. Three specific positive events every single day, right? And we, we love this, we embrace this fully. We, we have, obviously, for those of you who are in our coaching group, you understand that we have a wins channel, and we Lesley Logan 21:24  on the show, we have FYF on Friday. Brad Crowell 21:26  FYF on Fridays, we celebrate wins inside of our group, because I think we've gotten somehow in this like societally, we've gotten to this, like, oh, you're bragging, you're bragging this, you know, you're arrogant. You're like, all this kind of thing. We never actually take time to look at the good things that have happened to us. Lesley Logan 21:45  I always also like people wait till it's finished. Because like, I remember growing up and like happened for us. Yeah. I remember growing up and like, you know, celebrating when the report card came out, but not actually celebrating like I like, like I actually studied, I actually put in the hard work to study for the test. So like, to me, it's something I'm trying to really change in my life is like, it's hard. It's really hard to recover an overachiever in fact that recovering overachiever really pissed me off yesterday. I have, but like, is like really going? Okay. Like? Is that is the process that I'm doing right now? Am I celebrating that like that I showed up today? And that I did the thing today and that this like, or am I just focused on the result? Because that is not actually happiness. And so it's I don't know, I think it's just really important to just celebrate than and be gratitude and find happy moments throughout the day and not go oh, I can't be happy until I've actually finished. Could you imagine if we didn't allow ourselves to celebrate this house until we bought it three years of just like sitting here not being gratitude first thing? Like, yeah, it's going to be terrible, I know probably wouldn't have had, if I had gotten it, we probably like well, it's not that great anyways.Brad Crowell 23:04  Well, so one thing that we instead of agency, if you're in there, we have a moment we have a I need a moment channel. So like, if something goes wrong, you we created a space for you to vent, complain, bitch, moan, whatever you want to call it about the thing. But we have a rule that you have to then go over to the wins channel, and you have to write down something that happened, that is a win for you. And what Alice was saying is focusing on the specifics of what is good, it is going to help you create balance, right? Because we get so sucked into what is not good. We dwell on that thing. And we never actually look at the other side of it. You know, and it might not be associated even with the thing. It might be something completely different. But there is good that is happening as well in your life. And it's important to make sure we're identifying those things, and acknowledging those things. And that's going to help change your perspective about you about life.Lesley Logan 24:04  Yep, yep. I really hate when I have to go. I'm so sorry. But you have to go to a win. And then it went two days ago. I'm like, no, no, today got to do it. And at the same time, same time, you don't do it later, same time. Should I show Meredith that I need a moment. Our project manager that I need a moment? No. In our company Slack. There's no I need a moment in my company Slack. So she went to random and she did. She said I need a moment and then she complained about something. And I had I had not been to random yet. I went to wins first and I was like, Oh, I now see why you wrote a win.Brad Crowell 24:38  Isn't that funny. I'm a day behind here. Yeah, well, yeah. So anyway, you know, thanks for hanging with us through this. Stick around. We'll be right back and we're gonna get to those Be It Action Items. Brad Crowell 24:50  Okay, so finally, let's talk about those Be It Action Items. What bold, executable, intrinsic or targeted action items can we take away from your convo with Alice Inoue? She said, to schedule yourself in.Lesley Logan 25:04  Are you gonna do that? How's it going?Brad Crowell 25:09  You're asking me if I'm gonna do that? Yeah, maybe I will. Because she said get to know yourself again. Right. So scheduling yourself and I'm scheduling my lunches, I scheduled in my sleep. But I don't schedule in like me time.Lesley Logan 25:23  No, you don't. And although the other day I did see you get up early and do some yoga on your own. Yeah. So I think you should celebrate that.Brad Crowell 25:30  Yeah, well, so she said, because we center so much on others that we forget to center on ourselves. Right. And so scheduling yourself out, I mean, it's pretty, pretty, it's a pretty quick and easy thing to do. To pull out your calendar schedule, schedule yourself in, we encourage every one of our OPC members to do this, so that they take time for their own self-practice, schedule yourself in. So I couldn't agree more love that. What about you?Lesley Logan 25:59  Give yourself permission to get to know yourself, I feel like this is actually really poignant. And apropo of the time that I'm in, because I feel like we lived here three years. I know some of the street names. A lot of stuff in the business is automated. And, you know, so there's like, I still have a ton of work to do. And I still have a ton of deadlines, but like, I actually do have, like, in the morning, I have like two or three hours just like do my thing. And there's a lot of my morning that I know I love to do. But there's other things I'm like, I mean, if you've been on this podcast that long enough, you probably know, I'm hobby hunting, we're still doing that. We are still doing that nothing is stuck. And so I first of all, I find like, getting to know myself more is because like, we've achieved a lot of our, like, 10-year goals together already. And so it's like, Okay, so what's, what's the next thing like, what? And not like, what's the next thing? Like, I'm not gonna celebrate the moment that we're in, but like, okay, but where are we pointing the compass to, at some point to take another step to? And so I've just been like, doing more journaling and doing more like reading through mantras and like enjoying some tarot cards. And I think it's really important. I think, sometimes I don't know, I feel like some people think that once you know yourself, you know yourself. And I actually think we're constantly changing in where we are. And so we're not concrete, we are constructs. That's what humble, the poet says. And so she said, she asked people like, what do you want? What do you want to be happy? And most people don't know. And I think that that's sad. I know what I want. I know what makes me happy. And I feel very happy in most moments, but just like kind of knowing what I what I want next, where I want to go next. What do I want to like, explore with my time and so yeah, so I think that's a great, great Be It action. It was pretty bold, and it's going to take some intrinsic work.Brad Crowell 27:55  Yeah. Yeah. Yeah. Yeah. I mean, I remember someone asking me a similar question that had me stumped. Like, this was what do you want to be happy? And that one was what's what is enough? Yeah. And I was like, like, in my life in my career, and my vision and my goals, like what is enough? And I was like, I don't know the answer to that. That's weird. So yeah, this is and honestly like to dig into those things you need to set aside that time for yourself time, schedule yourself in. Lesley Logan 28:36  Schedule yourself in. All right, I'm Lesley Logan. Brad Crowell 28:38  And I'm Brad Crowell. Lesley Logan 28:39  Thank you so much for listening. How are you going to use these tips in your life? What are you going to do to get to know yourself more and take time for yourself? We want to know. Tag the Be It pod. Tag Alice. And until next time, Be It Till You See It. Brad Crowell 28:50  Bye for now. Lesley Logan 28:52  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network.Brad Crowell 29:22  It's written, filmed, and recorded by your host, Lesley Logan and me, Brad Crowell.Lesley Logan 29:28  It is produced and edited by the epic team at Disenyo. Brad Crowell 29:31  Our theme music is by Ali at Apex Production Music, and our branding by designer and artist Gianfranco Cioffi. Lesley Logan 29:38  Special thanks to Melissa Solomon for creating our visuals and Ximena Velazquez for our transcriptions. Brad Crowell 29:44  Also to Angelina Herico for adding all the content to our website. And finally to Meridith Crowell for keeping us all on point and on time. Transcribed by https://otter.aiSupport this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Hello Minis! Happy Saturday! on Today's episode, we have a special guest. Joining us for an wonderful conversation on fitness, spiritual and setting our intentions and patterns for working out. Yes Minis, I know, We want the results & to show off the body we worked hard for. But, as you listen, we dig a little deeper to understanding the root "why" of our fitness goals as Coach Ali speaks on healing our spirit and the impact fitness has on her clients. She show us that fine line between coaching and counseling in how she inspires her clients to checkin with their mind, soul and body. Coach Ali's social media: @trainingbtali Check out her IG for motivational posts, simple fitness routines and to inquire for more! What has quarantining taught you about you physical health? is there room for growth? Continue the discuss on IG: @Myblackmentalhealthpc --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

We tend to associate biohacking with expensive gadgets. But the truth is, some of the best things you can do for your health cost nothing at all. On this episode of Ali Fitness, we hack the biohacker, picking the brain of a master to find out how to feel our best—without breaking the bank! Thaddeus Owen is a master biohacker and blogger with Primal Hacker and Eris Fit. He is also a certified Bulletproof Coach with a Master’s degree in Holistic Nutrition as well as a certified personal trainer. Thaddeus began his career as a chemical engineer, working for a traditional pharmaceutical company. Eventually, he left the corporate lifestyle for a work-from-home job as Chief Sustainability Engineer and Product Stewardship Manager for Herman Miller, identifying non-toxic products to use in furniture construction. He continues to work full-time while studying biohacking and sharing his knowledge of health, longevity and cognitive enhancement with the Primal Hacker audience. Today, Thaddeus shares his top three no-brainer biohacks: morning sunlight, sleep and clean water. He explains the impact of blue LED light on sleep and offers advice around the best lights for the bedroom and proven brands of blue light blocking glasses. Thaddeus walks us through the pros and cons of SARMs, smart drugs and nootropics, describing his experience testing Qualia for the Neurohacker Collective. Listen in for Thaddeus’ insight on how to research psychedelics and get his top advice for aspiring biohackers! Topics Covered [0:58] Thaddeus’ shift from pharmaceuticals to biohacking Studied chemical engineering, worked in traditional setting Shift to run sustainability group (nontoxic products in furniture) Works from home as corporate manager + biohacking business [5:00] Thaddeus’ top three free no-brainer biohacks Morning sunlight Optimal sleep Clean water [8:02] Where to find filtered water Free at Find a Spring Countertop or under-sink reverse osmosis water filter [10:52] How to store spring water Glass leaches least but no UV Plastic allows UV but can be toxic Look for HDPE or polypropylene Avoid BPA, BPS and BPC [13:21] The impact of blue LED light on sleep Signals body to stop melatonin production Melatonin hormone rejuvenates during sleep [16:47] The lights Thaddeus recommends for the bedroom No lights in bedroom after sunset, use red flashlight/headlamp Incandescent light inside piece of salt (i.e.: salt rock lamps) Replace bulbs with red-coated incandescent or LED bulbs [20:38] Thaddeus’ insight on the best lights for a gym or studio LED lights at 2600 Kelvin (lowest amount of blue) Mix energy-efficient halogen lights to mimic sun Add red and infrared bulbs to balance [22:59] Thaddeus’ advice for protecting yourself from blue light Utilize blue light blocking glasses, work out near window Protect skin with baseball cap, long sleeves and pants [25:37] Thaddeus’ picks for blue light blocking glasses DEWAULT and Uvex Skypers are most affordable Ra Optics and TrueDark = more expensive, stylish [30:00] The fundamentals of SARMs Mimic testosterone without downside (gain muscle, lose fat) Few long-term studies, may slow down natural T production [33:31] The fundamentals of true nootropics Natural, little to no side effects Help brain work faster and more efficiently [35:14] Thaddeus’ insight around Qualia Benefits for mental and physical enhancement Recommends for targeted use (i.e.: before presentations) Side effects—headaches, jittery or no effect [40:26] Thaddeus’ take on psychedelics Help overcome long-term emotional issues Examples—PTSD, anxiety or depression Micro-doses have no hallucinogenic effect [43:03] The best way to approach research on psychedelics Local meetup groups, university professors Resources by Dennis McKenna Private conversations at retreats, conferences [46:07] Thaddeus’ top advice for aspiring biohackers Willing to learn, change opinion based on new info Experiment to find what works for you Learn More About Thaddeus Primal Hacker Primal Hacker on Instagram Thaddeus on Eris Fit Resources Find a Spring DEWALT Laser Glasses Uvex Skyper Blue Light Blocking Glasses Ra Optics TrueDark Swannies Glasses ‘Potent Muscle Building with SARMs, Qualia, and ARX’ by Thaddeus Owen ‘My Experience with a Performance Enhancing Drug (SARMs)’ by Thaddeus Owen New York Times Article on SARMs ‘Nootropics for Noobs’ by Thaddeus Owen Qualia by Neurohacker Collective Tim Ferriss Psychedelics Research Dennis McKenna Books, Articles & Interviews ‘Men, Protect Your Legacy from the Coming 5G’ by Thaddeus Owen

Wish you could wake up without a cup of coffee? Or wind down at night without a glass of wine? Most of us spend the day self-medicating to manage our energy, using stimulants and sedatives to adjust our body’s rhythms. Rhythms thrown off by the activity-driven stress of modern life. But what if there was a wearable that could replicate the states of calm and balance we’re chasing and ultimately restore our body’s natural rhythms? Dr. David Rabin is the Cofounder and CIO at Apollo Neuroscience, a technology company developing the first scientifically-validated wearable to improve focus, sleep and meditative states by delivering layered vibrations to the skin. A board-certified psychiatrist and translational neuroscientist, Dr. Rabin spent the last decade studying the impact of chronic stress in humans and researching non-invasive therapies designed to improve quality of life in patients with treatment-resistant illnesses. He also led the world’s largest controlled study around the benefits of psychedelic-assisted psychotherapy in mental disorders. On this episode of Ali Fitness, David joins us to explain how his work treating patients with PTSD, anxiety and substance abuse disorders led to the creation of the Apollo wearable. He walks us through what it looks and feels like to use the device on a given day, selecting from among its seven functional frequencies to wake up or wind down naturally. David also describes the science behind Apollo, discussing how it changes our biological rhythms, redirecting energy away from the body’s stress response system. Listen in to understand how elite athletes are using Apollo to adapt to stress and learn how the wearable could help you realize your true potential and feel your absolute best! Topics Covered [1:00] How Dr. Rabin came to develop the Apollo wearable Treat patients with PTSD, depression, anxiety and substance abuse disorders MDMA trial for PTSD led to focus on options that don’t require daily meds Develop understanding of what body does physiologically in different states Create Apollo to deliver vibration to skin based on how touch affects body [6:39] What it might look like to use Apollo on a given day Set to wakeful frequency first thing in morning Use to increase focus during afternoon slump Schedule to wind down energy gradually at night [10:44] What biometrics the Apollo device tracks Basic tracking of activity level and circadian rhythms Transfer data from other wearables to Apollo screen [14:00] The 7 functional frequencies available on Apollo Wake up and energize Clear and focused Social and open Recover from stress Enhance meditation Enhance relaxation Enhance sleep [15:50] What users feel physically when Apollo is on Barely noticeable gentle vibration (similar to ocean wave) Replicates effects of coffee, amphetamines, etc. naturally [18:41] Why Apollo can’t force your body to enter a particular state Accelerates recovery but can’t energize artificially if exhausted/injured Elite athletes use to adapt to stress (e.g.: fight with partner, poor sleep) [21:39] Where users wear the Apollo device Works anywhere on body First version designed for ankle or wrist [22:36] When users wear the Apollo device During day, at night or both Turn on for 5 to 10 minutes (effects last 30 to 120 minutes) [24:30] How the Apollo works independently of your phone Turn on/off without phone, low EMF Bluetooth only active when app open [25:54] The benefits of the Apollo subscription model Automatic software upgrades based on usership Automatically import info from other devices [27:30] The science behind the Apollo’s effectiveness Rhythms in music impact heartrate, HRV and respiration Research team explored what happens if apply to skin Soothing, gentle touch signals safety, brain calms down Apollo activates skin receptors in same way (reduce threat response) [33:45] The findings of the EEG pattern study Apollo reliably improves HRV + performance under stress Inexperienced meditators show same brain wave patterns as experts Experienced meditators achieve deeper state more quickly [37:58] The potential for Apollo to develop an automatic mode Able to detect when body shows signs of stress in preliminary trials Turn on frequencies automatically based on how you use device Rely on Apollo less and less as restore body’s natural balance [40:44] How to get the Apollo device Buy online at https://shop.apolloneuro.com/ Ships anywhere in world [42:26] How psychedelic studies informed the invention of Apollo Psychedelics work in clinical setting due to safety experience Feeling safe helps us realize true potential, feel our best Learn More About Dr. David Rabin Apollo Neuroscience Resources Oura Ring WHOOP Apple Watch Oura Ring on Ali Fitness EP050 WHOOP on Ali Fitness EP115 Apple HealthKit Headspace Calm Health Optimisation Summit Modern Spirit Imperial College London Centre for Psychedelic Research MAPS MDMA-Assisted Psychotherapy Studies The Apollo EEG Meditation Study The Apollo PTSD Study Apollo Science & Research

For thousands and thousands of years, humans have consumed cannabis, leveraging its micronutrients to adapt to technological shifts. And then we abruptly pulled it out of our diets, just as our oxidative stress levels shot up. So, what can we do to counter this one-two punch to our collective health? How, exactly, do CBD and other compounds produced by the cannabis plant work to benefit our body systems? And what can we do to choose quality CBD products that actually work? Will Kleidon is the Founder and CEO of Ojai Energetics, an ethics-driven health and wellness company based in California. Ojai Energetics seeks to bring ancient healing products to life by way of modern innovation, and it leads the world in producing vital natural organic supplements with water-soluble CBD to promote everyday health and healing. Will is a subject matter expert in the art, science and technology of the cannabis business, and his work has been featured in Forbes, Money and Entrepreneur Magazine, among many other media outlets. On this episode of Ali Fitness, Will joins us to define CBD and explain the benefit of CBD-rich full spectrum complex over CBD in isolate. He speaks to the CBD product fillers we should avoid, describing what to look for in terms of third-party batch testing and certified organic ingredients. Will also shares how bioavailability differentiates Ojai Energetics products from others on the market and walks us through the laws around CBD in the US and abroad. Listen in for insight into how CBD fuels the endocannabinoid system and learn how it can support athletes in recovery! Topics Covered [2:05] The fundamentals of CBD Compound produced by cannabis plant Cannabis = super-vegetable fuels endocannabinoid system [8:37] Why we focus on CBD over other known cannabinoids Broadest profile of documented benefits CBD-rich full spectrum complex better than CBD in isolate [11:52] How to identify if a CBD product is full spectrum Look at third-party analytics More cannabinoids than CBD alone [13:56] The CBD product fillers to avoid MCT derived from hexane Synthetic agents used to create encapsulation TPGS (may be listed as vitamin E) [16:01] What to look for in choosing CBD products Lot # on bottle linked to third-party batch test Certified organic label [23:06] How cannabis impacts the body Every system has endocannabinoid receptors Fire at optimal levels, systems in harmony [30:31] Choosing CBD products with the highest bioavailability Effective dose = 500 mg daily Encapsulation allows immediate uptake (only need 5 mg) [31:59] How to test for bioavailability Put in water, should go straight through vs. float Avoid liposomal encapsulation [37:19] What differentiates Ojai Energetics products Feel effects of CBD in under minute Body absorbs majority of CBD (not flushed out) [40:35] Who would benefit from taking CBD Humans evolved for millennia eating compound regularly No one wouldn’t benefit from vital micronutrients [42:52] The benefits of CBD for athletes Sleep cycles regulated by endocannabinoid system Decrease recovery time, inflammation [45:24] Additional benefits of CBD Increases neuroplasticity in brain Support healthy digestive + cardiovascular system Enhance skeletal, nervous and respiratory systems [46:45] Ojai Energetics Full Spectrum CBD Sports Gel Good for massage or use after workout Versatile product with botanicals [48:10] Will’s insight around CBD terpenes Serve as tugboats, direct cannabinoids to payload sites Bioactive through inhalation (wide variety of smells) [54:34] The laws around CBD in the US and abroad Hemp-derived cannabinoids below 0.3% legal in US Bans in some states (South Dakota, Idaho and Iowa) Australia only allows for medical use In process in Singapore to allow in supplements Learn More About Will Kleidon Ojai Energetics Resources Dr. Raphael Mechoulam CGMP Regulations CBD & Nicotine Study Ojai Energetics CBD Sports Gel Dave Asprey—Bulletproof 2018 Farm Bill California Hemp Council FDA Opinion on CBD in Supplements

There’s a direct correlation between health and happiness. Any yet, traditional medicine treats our unhappiness with antidepressants. The medical community manages symptoms of anxiety and depression with drugs—rather than taking the time to find the root cause of our health issues. So, what can we do to stop poor health from hijacking our happiness? Dr. Brian Brown is the peak longevity strategist behind The Optimal CEO, a functional medicine practice that helps high-level entrepreneurs, influencers and CEOs achieve optimal health. He works with clients to develop a custom wellness plan, supporting them in resolving hidden imbalances and achieving peak performance. On this episode of Ali Fitness, Dr. Brown joins us to discuss his transition from psychiatry to functional medicine, walking us through his personal wellness journey and exploring the connection between poor health and depression. He describes the differences between traditional and functional medicine, sharing his approach to finding root causes and discussing who is a good candidate to work with his clinic. Dr. Brown also weighs in on weight loss, hydration, and the controversy around hypothyroidism. Listen in for insight into how health is hijacking our happiness and learn what you can do TODAY to optimize for longevity! Topics Covered [1:03] Dr. Brown’s transition from psychiatry to functional medicine 16-year struggle with depression (9 different antidepressants) Professional training treated symptoms, not root cause [4:20] Dr. Brown’s approach to finding the root cause 2-hour initial consult and hour-long follow-up visit Review medical history, diagnostic test results [6:47] Dr. Brown’s personal process for improving his health Deal with Hashimoto’s and hormonal imbalance first Address gut health and adrenals, NeuroGenomic testing Mood improved as other health issues resolved [12:15] The direct correlation between health and depression Cut back on antidepressants as health improved Eliminated need for antidepressants in 3 years [15:51] The root cause of Dr. Brown’s health issues Endured night terrors since electrocution at age 5 Monitor revealed damage, heart stopping 3X/night Body dumping adrenaline to jumpstart heart [19:26] Dr. Brown’s insight around the value of hydration 3L for women, 4L for men every day Improves depression, anxiety and sleep [22:31] How Dr. Brown lost 150 pounds Patience in process (slow, gradual steps down) Insulin regulation = root of weight management [25:00] Who is a good fit for Dr. Brown’s clinic Autoimmune conditions, thyroid or hormone imbalances High performers with brain fog and/or fatigue Patients who want to transition off antidepressants [29:00] The controversy around the thyroid Standards for hypothyroidism raised in 2002 TSH from 3.5 to 5.0 (only market used to diagnose) [35:49] How health is hijacking our happiness Traditional approach leaves symptoms untreated (normal range) Prescribed antidepressants because ‘all in your head’ [38:32] Dr. Brown’s top tip for Ali Fitness listeners Take time to breathe Learn More About Dr. Brian Brown Dr. Brown’s Website The Optimal CEO on Instagram Work with Dr. Brown Resources Happiness Hijackers by Dr. Brian G. Brown Healthy Gut, Healthy You by Dr. Michael Ruscio Dr. Jason Fung EMDR Trauma Therapy Dr. Michael Ruscio Dr. Ernst J. Schaefer

Home health testing is all the rage. But which one of the many services available provides the most accurate results? And is there a platform with more to offer than information? A platform that delivers actionable advice for solving your health challenges or improving your performance? Dr. Christopher Mason is an Associate Professor at Weill Cornell Medicine and Cofounder of Onegevity Health, a platform designed to empower individuals to maintain optimal health by democratizing access to actionable information from leading-edge biomedical research. Dr. Chris earned his BS in Genetics and Biochemistry from the University of Wisconsin-Madison and his PhD in Genetics from Yale. On this episode of Ali Fitness, Dr. Chris joins us to discuss what differentiates Onegevity from other genetic testing services. He explains why the team started with Gutbio and walks us through the process of testing your gut microbiome with a Onegevity kit. Dr. Chris also offers insight around Onegevity’s products in development, including Performbio for athletes and Fembio for women. Listen in to understand who can benefit from using their health intelligence platform and learn what Onegevity has to offer in terms of genetically tailored products and actionable results! Topics Covered [1:13] The fundamentals of Onegevity Health Health intelligence platform Measure, monitor and act on info re: molecular profile Microbiome, genetics/DNA + blood [3:07] What differentiates Onegevity from other genetic testing Actionable and specific, customized plan for individual Uses more precise shotgun sequencing (vs. 16S) and AI [9:22] Why Onegevity Health started with Gutbio Easy to collect sample, know system well Plastic part of biology (modify + improve) [10:22] Who should use Onegevity Health testing Healthy and curious, want to improve performance Suffer from dysbiosis, IBS or IBD Recovering from recent traumatic condition [12:10] The Onegevity Health results report Reviewed by physician but anyone can understand Suggests genetically tailored products to resolve issues [13:13] Onegevity Health’s partnership with Thorne supplements Trusted by physicians, professional athletes Systematic research to quantify what works [17:30] Onegevity’s forthcoming Performbio for athletes Look at nutrition, training load, stress and sleep Incorporate data from wearables (e.g.: Fitbit) [20:22] Where Onegevity Health is available Expanding network of physicians in 42 states Partnership with Kirin for Japanese market [22:04] Onegevity’s OneDraw blood collection device Must be supervised by healthcare professional [22:30] What’s next for Onegevity Health Fembio for issues specific to women’s health [25:23] How to test your gut microbiome with Onegevity Order kit online (routed through physician) Collect and send stool sample Receive report via email or app [29:46] Dr. Chris’ insight around food sensitivities Low-level exposure reduces risk of allergy later In early days of predicting and understanding [32:19] How to measure quality in at-home health testing ‘Proof is in the phenotype’ (how people feel) Use tool like Lab100 to quantify what works [34:22] Why Dr. Chris believes Onegevity is the best Use cutting-edge, modern methods Most extensive phenotyping platform that exists Learn More About Dr. Christopher Mason Onegevity Health Dr. Chris on LinkedIn Resources Dr. Joel Dudley Thorne Supplements Oura Ring Fitbit Kirin Onegevity + Kirin Press Release Dr. Theresa Hardy Onegevity on the App Store Onegevity on Google Play ‘Randomized Trial of Peanut Consumption in Infants at Risk for Peanut Allergy’ in The New England Journal of Medicine ‘The Rise of Food Allergy: Environmental Factors and Emerging Treatments’ in EBioMedicine EverlyWell Lab100

When you feel pain, your brain is trying to tell you something. And a good physiotherapist can help you interpret that message. But pain doesn’t always mean tissue damage, and an elite physio will look at biomechanics as well as any external factors that might impact your pain experience or the recovery process. Erwin Seguia serves as the Cofounder and CEO of Match Fit Performance, a sports performance, rehabilitation and physical therapy practice based in New York City. He is a Board-Certified Physical Therapist, the Sports Director for the New York Empire, and the Secondary Physiotherapist for Gotham Knights Rugby. Erwin is passionate about soccer and enjoys CrossFit and Olympic weightlifting, and as a physio, he has experience with rugby, endurance sports, Ultimate Frisbee, soccer, golf, CrossFit, powerlifting and dance. On this episode of Ali Fitness, Erwin joins us to discuss how Match Fit differs from traditional physical therapy, explaining why the team only uses manual therapy when absolutely necessary. He walks us through the concept of progressive load and describes the way physiotherapy should help athletes move MORE—without aggravating an injury. Listen in as Erwin busts common myths around muscle tightness, manual therapy, and glute activation—and learn about the major role our brain plays in the pain experience! Topics Covered [1:10] How Match Fit differs from traditional physical therapy Goes beyond biomechanical cause for complete picture Explore external factors that contribute to experience (i.e.: sleep, nutrition, stress) [4:26] Why Erwin recommends seeing a physiotherapist first Capable of diagnosing musculoskeletal injuries Refer to MD, cardiologist, etc. when necessary Easily accessible through direct access in US [7:29] Why match fit only uses manual therapy when absolutely necessary Damages client’s self-efficacy to depend on touch Use only to change pain experience, follow up with movement Literature suggests MUCH force necessary to deform tissue [16:54] Erwin’s insight around the pain experience Pain = brain’s way of communicating with us Interpret message with specificity (e.g.: sharp, stabbing, burning, etc.) [23:40] Erwin’s approach to reducing the threat in our brain Leverage manual therapy as intervention Similar movement in position feel less threatened Take through questioning process to determine external factors [27:09] How Match Fit uses the concept of progressive load Bodies resilient, get stronger with gradual exposure to increased load Tissue adapts without being at risk or setting off pain alarm [29:40] Erwin’s thoughts around athletes who push too hard too fast Ask body to push redline consistently (e.g.: CrossFit) Injury part of learning experience to understand limits [31:24] Why a PT should partner with a physiotherapist Powerful duo when focus on mutual client Operate from abundance mindset [35:13] Resisting physiotherapy because you don’t want to stop working out Goal to help client move more without aggravating injury Maintain conditioning, stay involved in sport-specific activities [40:38] The myth around learning to ‘turn on your glutes’ Term gluteal amnesia coined by Stuart McGill (linked to lower back pain) Use different semantics, e.g.: input in spine + hips vs. activate [45:51] Erwin’s take on cyclists who drive force with glutes to avoid hip flexor pain Discuss volume of cycling and how often Address load management or hip flexor strength issue [48:35] The myth around muscle tightness Input in closest joint usually alleviates tightness Usually indicates core stability or strength issue [52:32] The myth around kinesiology tape and wrapping Ultimately won’t prevent tissue damage Placebo effect changes what brain feels [55:02] Erwin’s top tip for Ali Fitness listeners Good training program worthless without adequate recovery Learn More About Erwin Seguia Match Fit Performance MFPX on Instagram MFPX on Twitter MFPX on Facebook MFPX on YouTube Resources Jill Cook’s Study on Tendinopathy + the Brain Dr. Stuart McGill RockTape Class Action Lawsuit

Technology has the capacity to make our lives better, making us fitter and more efficient. It also creates a whole new set of problems, impacting our mental health and creating a sense of isolation and disconnection. So, how do we make thoughtful choices to incorporate technology without losing what’s valuable about being human? And how is tech likely to impact the health and fitness industry moving forward? Bryan O’Rourke is an accomplished CEO, strategic advisor, entrepreneur, investor, author and professional speaker. As the Principal and Chief Executive with Vedere Ventures, he has developed a portfolio in fitness and healthcare, food and beverage, international trade, technology and franchising. Bryan also serves as president of the Fitness Industry Technology Council and host of the Fitness + Technology Podcast, and he has been a featured presenter at international industry conferences in the health club, fitness, business and technology space. Today, Bryan joins us to explain how traditional training is likely to evolve as technology develops and to share his take on the relationships among technology, health and the human connection. He discusses the explosion of consumer choice when it comes to health and fitness, offering insight into what the best fitness tech of the future might look like. Bryan also weighs in on the companies that are integrating tech well right now and the thought process behind his firm’s investment decisions. Listen in to find out what wearables and fitness tech Bryan uses himself and learn why he advocates open-mindedness AND caution when it comes to technological advancement and our health. Topics Covered [1:20] Bryan’s background in fitness and technology Early adopter of technical applications Entered fitness space in 1990’s [3:43] Bryan’s take on the tech with the greatest impact ‘Cool’ tech may have negative consequences Birth control pill most profound implications [5:29] Why now is the best time to be in the fitness industry Many ways to create specialized products/solutions Megatrends point to explosion in demand [7:09] How traditional training is likely to change Personal training will never go away, but will be smaller part Digital delivery + hybrid models (i.e.: Restoration Hardware) [11:02] The fitness companies that are integrating tech well now McFIT, Equinox and SoulCycle Hybrid combos like Lululemon Athletica, Gymshark [13:40] Bryan’s insight on the explosion of consumer choice Business models must meet needs in unique way Pure brand vs. platform plays (e.g.: ClassPass) [15:44] Bryan’s take on the best fitness tech of the future Haven’t even been conceptualized yet Combine mindfulness, exercise, nutrition, fashion + medical [17:46] Kevin Kelly’s view of technology Continuation of human evolution (tech = biology) Responsibility around unintended consequences [21:07] Why technology doesn’t always help us get fitter Makes some things better but creates new set of problems Mental health impacts, lack of activity and sense of isolation [24:07] How Bryan thinks about privacy in fitness tech Can enable great experience OR serve as threat Current government systems behind times [26:15] Bryan’s insight around the rise of wearables Defines as data collection from sensors to create value Personalized coaching based on psychological profile [31:33] How Bryan makes fitness tech investment decisions Platforms that integrate data to create experience Continued development around IoT and true AI [35:54] Bryan’s thoughts on tech and the human connection Tech facilitates new experiences (i.e.: music) Digital gateway to in-person fitness practice [40:00] Bryan’s favorite health and fitness tech Voice interface (e.g.: Alexa daily schedule) Apple Watch, Myzone (share with friends around world) [42:33] Bryan’s top tips for Ali Fitness listeners Be open-minded AND on your guard Be mindful of legislation, exercise right to vote Learn More About Bryan O’Rourke Bryan’s Website Bryan on LinkedIn Fitness + Technology Podcast Vedere Ventures Resources McFIT Equinox SoulCycle Lululemon Lincoln Park Gymshark Gympass ClassPass Kevin Kelly Kevin Kelly’s TED Talks The Inevitable: Understanding the 12 Technological Forces That Will Shape Our Future by Kevin Kelly Recommendo Newsletter ‘The Death of Google and Facebook: Why It Matters and What It Means’ by Bryan O’Rourke Oura Ring Strava Apple Watch Myzone Garmin Dave Wright of Myzone on Ali Fitness EP117 DuckDuckGo

Life is a series of inhales and exhales. So, what happens if we press pause? SOMA breathwork uses short periods of breath retention to create the right balance of oxygen in the body and produce a variety of health benefits. How can we benefit from this kind of practice as endurance athletes? And how does hypoxic training work to improve our performance? Niraj Naik is the creator of SOMA Breath, a global breathwork movement based on the traditional yogic practices of pranayama. A certified pharmacist turned holistic health expert and entrepreneur, Niraj used breathing techniques to restore his own health, and now he is dedicated to helping others recover from diseases in which stress and gut issues are a contributing factor. Niraj is also a professional musician and one of the world’s most sought-after spiritual ceremony facilitators. Today, Niraj joins us to explain how his own struggle with Ulcerative Colitis led to his discovery of the healing power of breath. He discusses other types of breathwork and describes what differentiates SOMA in terms of its gentleness, accessibility and physical health benefits. Niraj also discusses the fundamentals of pranayama in general and kumbhaka specifically, sharing the science behind how intermittent hypoxia positively impacts the body. Listen in for Niraj’s insight around how CO2 tolerance benefits endurance athletes and learn to leverage SOMA as a powerful mindfulness meditation. Topics Covered [1:08] How Niraj got into breathwork Housebound for year with Ulcerative Colitis Disillusioned with healthcare system in UK Transformed health with kumbhaka (breath retention) [7:57] How being a pharmacist influenced Niraj Insight on shortcomings of healthcare system Education in area does not mean advocate [9:34] The two schools of hyperventilation breathwork Holotropic = invoke near-death experience Rebirthing = blissed-out, meditative state [20:17] The fundamentals of pranayama Techniques for controlling energy in body Create O2 when needed, preserve when don’t Health benefits from intermittent hypoxia [27:01] The benefit to living in high altitudes Survive with < oxygen, resilient to stress Examples include Nepalese Sherpas + yogis [29:28] SOMA’s roots in kumbhaka Hold breath for period to decrease oxygen Optimize blood flow from heart to brain Stem cells activated by intermittent hypoxia [36:43] How long it takes to change the pH in blood Goes up with 20—30 repetitions of breathing Intermittent hypoxia more important than pH [37:48] How SOMA doubles as a meditation technique Holding breath puts into no-mind state Guided through music on hypnotic journey [43:13] How SOMA differs from Wim Hof Wim Hof good for low energy, men seeking fire SOMA more gentle + accessible to wider group [44:57] How CO2 tolerance helps athletes Records broken at Olympics in Mexico Sparked high-altitude training movement [46:54] Niraj’s take on measuring your BOLT score Based on how long hold breath without stress Longer hold = more efficient use of oxygen [48:34] Breathing through the nose vs. mouth Mouth for talking, singing + extreme exercise Nose filters to warm, clean air (prep for absorption) Calm and relaxed vs. adrenaline producing [50:14] Niraj’s top tips for Ali Fitness listeners Use breathwork in conjunction with diet, exercise Pay attention to emotions + bodily symptoms Learn More About Niraj Naik SOMA Breath SOMA 21 Day Awakening Breath Retreat Resources Swami Ambikananda Stanislav Grof Holotropic Breathwork Rebirthing Breathwork International Leonard Orr Autobiography of a Yogi by Paramhansa Yogananda Kumbh Mela HearthMath Wim Hof Ben Greenfield Fitness The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Slimmer, Faster, and Fitter by Patrick McKeown Buteyko Institute of Breathing & Health

As endurance athletes, we have ambitious fitness goals. But few of us stop to consider what’s driving us or exactly WHY we chose a particular target. Fewer still understand how our current habits fit into the bigger picture around long-term health and wellbeing. What if we quit using the sweaty and sore scale—and started measuring our success in terms of overall health and happiness? Joe DiStefano is a global authority in the realm of optimizing wellness and longevity while improving fitness and sports performance. After a traumatic brain injury, Joe dedicated his life to finding health again, and the experience informs his holistic approach to training and coaching some of the world’s top athletes. He spent eight years as Head of Sport and Training with Spartan Race before founding RUNGA, an experiential lifestyle brand that empowers people through sustainable practices that fuel health, wellness and performance. Today, Joe joins us to explain why he sees his traumatic brain injury as a gift, describing how it led to his understanding of ‘cumulative stress load.’ He shares how he got involved with Spartan Race and discusses his difficult decision to leave the team to serve people in a different way. Joe also shares what a RUNGA experience looks like, explaining how attendees are empowered to take care of themselves and why his retreats don’t involve drugs of any kind. Listen in for Joe’s insight on measuring health and happiness and get his advice for starting your day by working IN. Topics Covered [1:29] Why Joe sees his traumatic brain injury as a gift Made hypersensitive to things that undermine health Led to understanding of cumulative stress load [11:21] What made Joe realize he was doing too much Saw cumulative load in face + posture Issues in neck, jaw, vision and walking [14:04] How Joe got involved with the Spartan team Took undergrad classes with Dr. Jeff Godin Invited to Spartan race after recovery [17:47] Joe’s difficult decision to leave Spartan ‘Given all I had to give’ Want to help people on different level [22:39] How Joe knew RUNGA could be a business Started as off-the-grid experience for friends Sold out even in 3 hours [25:15] Joe’s insight around the RUNGA experience Wellness event to get in touch with what’s driving you Know exactly how to take care of self (tools born with) [30:49] Why RUNGA doesn’t employ drugs of any kind No spiritual bypassing Leverage energy work instead (mobility, breathwork) [34:42] The healthy, high-quality food at RUNGA events Rent private estates, hire own chef + bring own food Meticulous planning to serve what hosts eat at home [38:47] Why RUNGA only hosts one or two public events per year Attention to detail makes business challenging Grow carefully to maintain purity and authenticity [46:02] Joe’s health and happiness scale Measure wellness based on impact on others Happiness = attitude toward life, default [49:57] Joe’s top tip for Ali Fitness listeners Start day working IN (don’t touch phone first hour) Take control vs. shift into reactive state Learn More About Joe DiStefano RUNGA Joe’s Website Joe on YouTube Joe on Facebook Joe on Instagram Resources Spartan Race Paul Chek JP Sears Dr. Jeff Godin Joe De Sena Joe De Sena on Ali Fitness EP025 Joovv Ben Greenfield

A lot of women struggle with guilt when it comes to self-care, feeling badly for prioritizing their own health and fitness. And yet, if we’re not square with ourselves, loving and being loved by the people we’re closest to becomes very difficult. It’s also that much harder to be productive and achieve clarity and confidence in our work. So, what can we do to show up as the best version of ourselves for the people we love—and in the world at large? Gabby Reece is a world-renowned athlete, New York Times bestselling author, keynote speaker, wife and mother. As a former professional beach volleyball player, Gabby competed at the highest levels throughout her career, earning WBVL Offensive Player of the Year honors and leading the league in kills four years in a row. Now, Gabby partners with her husband, surfing legend Laird Hamilton, to empower people to take responsibility for their health through XPT, a performance lifestyle designed to help people achieve peak fitness. Gabby’s presence and passion for healthy living make her a popular leader in the health and wellness space. Today, Gabby joins us to offer insight around being comfortable with yourself and developing an identity beyond the things you do. She shares her goals as a leader in the world of wellness and explains how her view of health and fitness has changed over time. Gabby also weighs in on prioritizing your time, choosing people to work with, and being the best version of yourself as a mom. Listen in for Gabby’s advice on reaching out to the right people for support and learn why taking care of yourself is the first step in being a good partner, parent and professional. Topics Covered [1:36] Gabby’s insight around identity Volleyball is thing she did, not who she is Learn from people comfortable with selves [7:32] Gabby’s goals as a leader in health + fitness Serve as example, let others learn from actions Share info from access to incredible people [11:12] How Gabby’s view of health + fitness has changed Focus on performance, outcomes when playing Shift to self-care (optimize mind, spirit and emotions) [15:49] Gabby’s self-care schedule Train in mornings MWF, train with others 3X/week Create environment, systems to be successful [20:38] How Gabby prioritizes her time Check in with WHY (how fits into big picture) Don’t try to do everything at once [25:05] Gabby’s insight on choosing who to work with Surround self with people who reflect values Business must function without you [26:49] The fundamentals of XPT Mantra of breathe, move and recover Willing to try something new, keep improving [31:53] Gabby’s thoughts on being a mother Feels natural but not easy Strive to be good example [35:00] Who Gabby goes to for advice on parenting Trusted friends with older children Byron Katie taught to really listen [39:52] Gabby’s advice on reaching out to the right people Choose friends who root for you (and vice versa) Actively pursue community [46:25] Gabby’s top tips for Ali Fitness listeners Start with self, then relationship, family and work ‘Life is short, what do you want to contribute?’ Learn More About Gabby Reece Gabby’s Website XPT Resources Kelly Starrett Jenn Meredith Castillo The Work of Byron Katie Gabby on Joe Rogan EP1277 The Truth Barrel with Gabrielle Reece and Neil Strauss

Do you struggle to sleep through the night? How does that impact your health? Nighttime is when our bodies heal and recover. It’s when we flush out the stressors of the day. So, what can we do to enhance our natural sleep cycles and get the full benefit of a good night’s sleep? Tara Youngblood is the Cofounder and Chief Scientist at Chili Technology, a company dedicated to the development of temperature-controlled sleep products. Since launching the ChiliPad in 2007, Tara has spent more than 10,000 hours studying the science of sleep. She authored the leading white paper exploring the benefits of cold therapy during sleep and is a highly-regarded international speaker on the topic. Tara leverages her background in physics and engineering to help shape the future of sleep-driven health, working to make sleep both easy and drug-free. Today, Tara joins us to share the Chili Technology origin story and explain how the ChiliPad and OOLER products work. She explains the science behind core body temperature and quality sleep, citing Jerome Siegel’s research on hunter-gatherers, and walks us through the health benefits of using cold therapy while we sleep. Tara also discusses why the Chili team has elected not to make mattresses, pillows or cooling clothing, and she offers insight into the sleep cocoon she’s working on now. Listen in for Tara’s tips for getting optimal rest and learn why the future of health is in sleep! Topics Covered [2:00] How well Tara sleeps Challenge with four boys, travel Track sleep to make best of situation [3:22] The Chili Technology origin story Desire to be comfortable during sleep Different temperature than husband [5:03] How the ChiliPad works Use water to cool or heat Adjust temperature between 55° and 110°F [5:54] How the OOLER differs from the ChiliPad ChiliPad functions as thermostat for bed Program OOLER to change temperature through night [7:11] The patents Tara holds through Chili Technology Many for structure of pad itself, how it functions Two for using temperature to enhance sleep cycles [9:29] Jerome Siegel’s work on hunter-gatherer sleep Light AND temperature have impact on sleep Circadian rhythms follow temperature profile [10:57] Why Chili Technology doesn’t make mattresses Lifespan doesn’t match technology Pad allows for flexibility, individual preference [13:11] Why you wake up less during the night with ChiliPad Core body temp wants to drop 2° in middle of night Body gets hot, wake up (sign that something wrong) [15:56] The health benefits of using the ChiliPad Overall healing effects Manage stress, oxygenate blood Improve metabolism + circulation [18:44] Why the future of health is in sleep Stress flushed out by sleep Autoimmune, chronic pain treatments at night [21:07] What Tara is working on now Reducing EMFs in bed while sleep Protective cocoon as ideal space [23:17] Chili Technology’s expansion Europe and Australian markets Subtle bed size differences, cords [24:29] Why it’s difficult to create cooling clothing Electronics tethered to body create EMF field Need power to cool core (portability challenge) [27:06] Why Chili Technology doesn’t make pillows Core body temperature controls sleep switch Want to push circulation back toward core [29:29] Tara’s tips for getting optimal sleep Outside before 9am to trigger circadian rhythm Meditate + journal to manage stress Exercise and drink lots of water Eat two hours before bed Shut down electronics 30 minutes before bed [33:01] Tara’s top tip for Ali Fitness listeners Journey to better health starts with tiny habits Learn More About Tara Youngblood Chili Technology Chili on Facebook Discount Code ALIFITNESS25 Resources Tara’s White Paper on Cold Therapy & Sleep Clifford Saper’s Research on the Sleep Switch Jerome Siegel’s Research on Hunter-Gatherer Sleep Oura Ring Tiny Habits with BJ Fogg Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear James Clear on Ali Fitness EP097

“The skin is a mirror for your overall health, and it’s your largest organ. You absorb everything. What you put on your body, what you put in your body—we really value here.” Dr. Michele Burklund is the Chief Scientific Officer at Puriya, a line of plant-based healthcare products that combine ancient wisdom with modern science to treat a wide range of skin ailments. Dr. Burklund’s role on the Puriya team involves medical research and product development. An internationally recognized naturopathic doctor, speaker and blogger, Dr. Burklund is a graduate of the prestigious Bastyr University where she specialized in neurology, psychology and women’s health.    Today, Dr. Burklund joins us to discuss her current work at Puriya to reformulate their product line and create supplements that address the root cause of skin issues like eczema, psoriasis and acne. She shares Puriya’s commitment to sourcing high-quality, certified organic ingredients and thorough testing on large sample groups. Dr. Burklund also weighs in on the natural way to detox from chlorine and the debate around sunscreen. Listen in for Dr. Burklund’s insight on choosing safe, sustainable products and learn what your skin can tell you about your overall health! Topics Covered [1:59] Dr. Burklund’s journey to Puriya Dad’s brain cancer led to interest in medicine Studied natural health at Bastyr University Role involves research + botanical medicine [4:24] Dr. Burklund’s current work at Puriya Reformulate products, create supplements Collaborate with Science Advisory Board [6:00] How Puriya sources its ingredients Focus on high quality and potency Plant-based, natural treatments backed by science [10:30] Puriya’s approach to product testing Work with chemist to test on large sample groups Solicit feedback from customers [11:46] Why Puriya is working toward 100% certified organic Important to customers with sensitive skin Manufacturers tend to be of higher quality [13:30] Dr. Burklund’s take on preservatives Required by regulations for OTC compliance Working to find plant-based alternatives [15:24] The skin issues Puriya products treat Eczema, psoriasis and acne Rashes, fungal infections and dandruff [16:25] How to detox from chlorine Sweating = natural way to detox Liver support [17:54] How often to clean your skin Depends on level of activity and skin type Choose gentle cleanser over harsh products [20:20] Dr. Burklund’s advice around makeup Look for plant-based, no harsh chemicals Check products on EWG website [23:44] Dr. Burklund’s thoughts on sunscreen Sun can damage exposed skin but need vitamin D Use mineral sunscreen like Goop, Rash Guard shirts [29:22] Dr. Burklund’s tips for Ali Fitness listeners Pay attention to skin (mirror for overall health) Juice burdock root + apple juice for clear skin Infuse gotu kola in olive oil to stimulate collagen Learn More About Dr. Michele Burklund Puriya Dr. Burklund on LinkedIn Dr. Burklund on Twitter Resources Environmental Working Group Beautycounter Makeup Labdoor Supplement Ratings ConsumerLab Goop Sunscreen

Many years ago Ali Watts left the corporate world in Sydney, Australia, to follow her passion — helping people transform their bodies and minds through nutrition, fitness, and lifestyle. At the start of 2018, she moved to Manhattan from Hong Kong to spread that passion even further.   As an integral part of her own journey as a personal trainer and yoga teacher, Ali realized that to achieve true longevity and optimal health, women really need a holistic approach—addressing the three pillars of lifestyle, nutrition, and fitness simultaneously.   Among other things (like being a badass fit chick) she runs Ali Fitness -a fitness and health coaching company, a popular podcast about bringing health into fitness and an S & C gymnastics studio — www.transformgst.com. Her goal is to help as many people as she can be fit and healthy for the long term.

As endurance athletes, we know that recovery is key in optimizing performance. We also deal with pain on a regular basis. For those reasons, many of us are curious about the medicinal benefits of cannabis as an anti-inflammatory and pain remediator. But with all the hype out there, how do you know what products to choose? Do you need CBD, THC or both? How do you identify a quality supplier?   Don Moxley is a respected exercise physiologist who specializes in tracking and improving performance and alleviating unnecessary suffering. His work with elite athletes led to an interest in the role of cannabinoids in the central nervous system and his current role as an advisor at Mendi, a company using cannabis to build recovery tools that optimize performance. Don has 30-plus years of classroom and industry leadership to his credit, and as an athlete, he served as captain of The Ohio State University Wrestling Team, earning a Big 10 Title in 1985. Today, Don joins us to discuss the medicinal value of cannabis and explain the differences among THC, CBD, THCA and CBDA. He describes the role of CBD in athlete recovery, sharing how he manages his own knee pain and inflammation with cannabis. Don also uncovers the important role of anandamides in the central nervous system and addresses how elite athletes can leverage intentional recovery. Listen in for insight on the appropriate ratios of THC and CBD in topical and ingested products and learn to be an informed consumer of cannabis! Topics Covered [2:32] The different species of cannabis plants Vary by percentage of TCHA + CBDA Neither psychoactive until heated [5:16] The medicinal value of cannabis Powerful anti-inflammatory Pain remediation [7:44] The role of CBD + THC in athlete recovery CBD + CBDA seems to give bump in HRV Find right combo of THCA, THC, CDBA + CBD [11:38] Don’s personal experience with cannabis Manages knee pain and inflammation with CBD Topical + oral ingestion relieves pain, anxiety [14:18] Don’s advice on being an informed consumer Pay less than $50/gram of CBD Ask for certificate of analysis (COA) [17:46] The THC + CBD ratios Don recommends 1:1 THC to CBD for topical, 250 mg of each in 2 oz. jar Ingest 1 mg of CBD/lb. body weight daily (pain, anxiety) [19:11] How cannabis plants have evolved over time From 5% to 28% THC by weight since 1970’s Starting to breed for CBD content now Need both THC + CBD for relaxing effect [21:58] The impact of smoking before a race May help regulate pain Not recommended [25:32] The role of anandamides in the nervous system Exercise benefits by building anandamides Fear conditioning leads to drop (causes hypervigilance) Consumption of exogenous cannabinoids to normalize [30:49] Don’s insight around intentional recovery Elite athletes must alleviate environmental stressors Chronic cannabinoid deficiency limits performance [33:58] Don’s advice around finding cannabis products Start with quality CBD product, CBDA if available Look in established markets (WA, OR, CO + CA) [36:15] Don’s tips for Ali Fitness listeners Shed tradition to see new opportunities Use HRV as tool to monitor benefit and recovery Learn More About Don Moxley Mendi Don on LinkedIn Don on Twitter Don on Facebook Don on Instagram Resources ‘Microdeletion in a FAAH Pseudogene Identified in a Patient with High Anandamide Concentrations and Pain Insensitivity’ in The British Journal of Anaesthesia ‘Fear Conditioning, Synaptic Plasticity and the Amygdala: Implications for Posttraumatic Stress Disorder’ in Neuropsychiatric Disorders Dr. Ron Gharbo Dr. Ethan Russo Elite HRV Oura Ring Polar Heart Rate Transmitters on Amazon

Many thought leaders in the health and fitness space aspire to grow their platform by publishing a book. But how, exactly, does the process work? What are the pros and cons of self-publishing? How do you get the attention of a traditional publishing house? Do you need an agent? And what does a book proposal look like? Patrick Nolan is the Vice President, Editor-in-Chief and Associate Publisher at Penguin Books. A 19-year veteran of the publishing house, Patrick served as VP of Trade Paperback Sales before transitioning to his current role. Today, he oversees the editorial direction of Penguin Books, generating trade paperback bestsellers like Alexander Hamilton, A Gentleman in Moscow and Eleanor Oliphant is Completely Fine. On this episode of Ali Fitness, Patrick joins us to discuss the pros and cons of self-publishing your book and working with publishers that specialize in the health and fitness space. He walks us through the components of a non-fiction proposal, explaining why it’s beneficial to submit through an agent and how an author’s advance is determined. Listen in to understand how a publishing house assesses an author’s platform and learn how to find your authentic voice as an aspiring writer in the wellness space! Topics Covered [4:42] The pros and cons of self-publishing A lot of work (editing, publicity, packaging, etc.) Miss out on professional expertise of publisher Won’t have same reach, retail distribution [7:26] Publishers that specialize health & wellness Built-in specialty of editors, publicists + sales Easier to stand out in well-rounded field [9:33] The components of a non-fiction proposal Clear statement of project, how fits in marketplace Includes simple chapter outline + two full chapters [15:04] How publishers assess an author’s platform Consider numbers, engagement + growth Professional network (i.e.: conferences, TED Talk) [19:36] Why it’s beneficial to submit through an agent Understand landscape, match with best editor Advocate for you through life cycle of book [23:56] How to get an agent’s attention Submit ‘elevator pitch’ of project Ask if interested in seeing more [24:57] How an author gets paid Advance against royalties (paid at milestones) Small % of each sale until publisher ‘paid back’ [27:44] How the advance amount is determined Agent negotiates, facilitates rounds of bidding Run PNL against sales to come up with figure [32:55] How a literary agent gets paid Usually receives % of earnings May ask for hourly fee [33:34] How to generate long-term success as an author Book aligned with mission Reflection of who you are [37:18] How to balance cutting-edge with mainstream sell-ability Focus on authenticity Campaigns geared to first adopters + mainstream readers [39:56] The factors that influence publication timing Publishers prioritize trusted agents Limited space in each category [43:20] Patrick’s advice for aspiring authors Develop own style but be well read Find voice and keep working on it Learn More About Patrick Nolan Penguin Books Patrick at Penguin Books Patrick on LinkedIn Patrick on Twitter Resources You Are a Badass: How to Stop Doubting Your Greatness and Start Living an Awesome Life by Jen Sincero Jen Sincero Phil White Keith Norris at Paleo f(x)

There is a lot of controversy and misunderstanding around the ketogenic diet. And the fact is, any diet that results the liver making ketones qualifies, whether it’s healthy or not. So, how do you sift through the information overload to integrate keto in a way that feels good to you? How do you get away from the value judgements and choose foods that get you closer to your health goals? How can you bring a primal approach to the keto diet, continue to enjoy healthy carbs AND achieve ketosis? An expert on the primal/paleo and ketogenic diets and lifestyle, Lindsay Taylor, PhD, serves as the Senior Writer and Researcher at Primal Blueprint Publishing. She coauthored The Keto Reset Diet Cookbook and The Keto Reset Instant Pot Cookbook with Mark Sisson and collaborated with Layla McGowan to write Keto Passport. A psychologist by training, Lindsay shares her expertise around mindset, goal-setting and lifestyle change to Mark’s Daily Apple and the Primal Blueprint Podcast. An avid ultrarunner and triathlete, she is the lead moderator of the popular Primal Endurance and Keto Reset Facebook communities. Today, Lindsay joins us to explain how endurance sport sparked her interest in nutrition. She shares her take on keto ‘haters’ and describes her primal approach to the keto diet. Lindsay also discusses why the average person doesn’t necessarily need to be in a constant state of ketosis and offers insight into how someone might gain weight while they’re on—or right after they stop—a keto diet. Listen in to understand the danger in labeling foods as good or bad and learn how healthy food choices are an act of self-care! Topics Covered [1:38] How endurance sport sparked Lindsay’s interest in nutrition Forged friendships training for first triathlon with group at local gym Decided to take training more seriously, started to look at food as fuel [5:05] Lindsay’s take on keto ‘haters’ Branded as fad diet (for quick weight loss) No one way to do keto, some unhealthy [8:23] An example of an unhealthy keto diet Come from primal sensibility (care about food quality) 4 hamburger patties, butter coffee, sugar-free Cool Whip + fluff [9:56] Lindsay’s advice on navigating the science of keto Only restrict as much as have to (carbs from veggies, nuts) Find source of reliable basic information [12:45] Lindsay’s insight on being in constant ketosis Important for medical applications (i.e.: MS, cancer) Not necessary for average person [15:47] The biggest myth around the keto diet Misunderstanding that ketosis causes weight loss [18:05] The possibility of gaining weight on/after a keto diet Doesn’t give free reign to eat as much fat as want Return to processed foods will cause inflammation Water weight gain immediately after going off keto May not process carbs as well after years on keto (physiological insulin resistance) [23:00] The danger in placing value judgements on food Causes people to shut down or turn off Guilt + shame not motivating long-term [27:31] Why Lindsay wrote the Keto Passport cookbook People burn out on repetition of meat + vegetables Don’t have to give up love of cooking or culture [30:41] The dishes in Keto Passport that required significant changes Substitute cauliflower in Jollof/Omurice Dolmas (rice stuffed grape leaves) [35:41] Lindsay’s top advice for Ali Fitness listeners Don’t stress out over one perfect path Make choices that make you feel good Learn More About Lindsay Taylor The Keto Reset Keto Reset Facebook Group Primal Endurance Facebook Group Lindsay on Instagram Resources Keto Passport by Layla McGowan and Lindsay Taylor The Keto Reset Diet Cookbook by Mark Sisson with Lindsay Taylor PhD The Keto Reset Instant Pot Cookbook by Mark Sisson with Lindsay Taylor PhD and Layla McGowan Mark’s Daily Apple Podcast Primal Blueprint Podcast The Primal Blueprint by Mark Sisson

Many years ago Ali Watts left the corporate world in Sydney, Australia, to follow her passion — helping people transform their bodies and minds through nutrition, fitness and lifestyle. At the start of 2018, she moved to Manhattan from Hong Kong to spread that passion even further. As an integral part of her own journey as a personal trainer and yoga teacher, Ali realised that to achieve true longevity and optimal health, women really need a holistic approach—addressing the three pillars of lifestyle, nutrition and fitness simultaneously. Among other things (like being a badass fit chick) she runs Primal.health, Ali Fitness personal training and podcast, and is also a partner in an S & C gymnastics studio — www.transformgst.com. Her goal is to help as many people as she can be fit and healthy for the long term.   Learn more about Rythmia HERE  

Our 100th episode! Dr Ross interviews Ali and how she got to Ali Fitness and then Primal Health and where to from here. A special 50% discount on the 28 day lifestyle program just for Ali Fitness podcast listeners.  Click here to purchase at 50% discount (now until March) - https://programs.primal.health/offers/bnL2ULoj?coupon_code=ALIFITNESS100 Click here to find out more about the 28 Day Lifestyle Liberation and enter coupon code ALIFITNESS100 (valid through 31st Mar 2019) Please reach out and tell Ali who you want to hear from and what topics you are interested in?  Email Ali@ali.fitness

As endurance athletes, we are good at goals. We know what it takes to prepare for a race, building a step-by-step plan to achieve a certain result. But what happens if you fall short? Do you see the experience as a failure? Or can you make the mindset shift to treat life like an adventure and truly enjoy the journey—whether or not the execution was perfect? Monika is a speaker, author and entrepreneur. She runs RAD Potential Coaching, a practice that focuses on authenticity and natural strengths. Monika combines the lessons learned from her unique experience as an IT management consultant and successful cyclist to empower her audience to reach their potential. She is also a multiple academic and athletic scholarship recipient, former Division I Volleyball player, and professional cyclist and adventure racer. Perhaps most notably, Monika set a world record in cycling, becoming the first female in history to complete the Vuelta a España. Today, Monika joins us to share her experience as the first woman to ride the Vuelta a España, explaining how she trained for the event and what motivated her to take on the challenge. She discusses the women’s empowerment workshops she offers, sharing her top 5 strategies for gaining respect and excelling in any environment. Listen in for Monika’s insight on viewing life as an adventure and learn why life is about the journey—not perfect execution. Topics Covered [0:58] Monika’s fitness journey Played college volleyball in US on scholarship Started adventure racing, excelled at cycling [2:11] Monika’s experience riding the Vuelta a España Rode every stage hours before male professionals 3,300 km ride, first woman in history to complete Inspire others to go after big challenges [4:31] Why Grand Tour races are not open to women Media concerns re: interest in televised event Men faster while women excel in endurance [6:44] How Monika trained for the Vuelta a España No structured training (keep it fun) Ate local food, drank water during ride [9:44] Monika’s view of competitive races UCI in Philadelphia, Netherlands Prefers mental aspect of ultra-endurance races [10:47] Monika’s next big challenge 330 km ride, 12K-meter climb in Andorra Goal to finish in 24 hours (fastest male 18 hours) [12:06] The theme of Monika’s book Okay to fail, doubt and make mistakes See life as adventure to appreciate experience [14:10] Monika’s focus on women’s empowerment Experience in male-dominated fields (IT, cycling) Able to gain respect and be seen as equal Share lessons with women who want to excel [16:10] Monika’s top 5 strategies for gaining respect Be real, authentic Focus on self (vs. comparison) Work hard to achieve best version of self Don’t make self inferior Stay true to morals [18:33] The audience for Monika’s empowerment workshops Corporations interested in workplace equality Individuals aspire to excel in any environment [20:55] Monika’s take on the fitness and health of pro cyclists All must be very fit Health very individual [21:51] Monika’s systems of training and recovery No coach, believes in listening to body 5 rides/week (with male pros on Saturday) 8 hours of sleep every night [24:49] Monika’s strength training routine Leg day on Mondays Upper body on Wednesdays [27:08] Monika’s thoughts on competitive cycling Prefers to create own challenges Compete against self [29:10] Monika’s advice for Ali Fitness listeners Goals important to give sense of focus Individual journey MOST important Make life adventure (not about perfect execution) Learn More About Monika Sattler RAD Potential Coaching Monika on Instagram Resources Unleashing the Devil in You: A Raw, Unfiltered Story About Adventure, Failure and the Pursuit of a Seemingly Impossible Dream by Monika Sattler

So, you’ve spent your whole life working to become a professional athlete. But you’ve signed 8 contracts with 6 different teams in 4 years, and you have yet to play in a game. What do you do? Most of us would get discouraged and call it quits. Andrew East just kept showing up, and though things didn’t happen on the timeline he had planned, he did achieve his dream of playing in the NFL—and discovered a meaningful life off the field in the process. Andrew is a long snapper for the NFL’s Washington Redskins. He played college football at Vanderbilt, serving as team captain for two years and playing in multiple bowl games. Andrew is also the host of the Redirected Podcast and the creator of Side Hustle Social, a social media marketing platform designed to support aspiring influencers in learning to make money through social media. Today, Andrew joins us to discuss the bittersweet way he got a scholarship to play Division I college football and how he achieved his NFL dreams—on an unexpected timeline. He describes the pressure around being a professional athlete, explaining how mental health issues impact the overall health of NFL players and why they are responsible for their own wellbeing. Listen in for Andrew’s insight on the nutrition and financial challenges of professional American football players and learn to have faith when things aren’t happening on your timeline! Topics Covered [1:24] How Andrew’s background shaped him Dad allowed to believe anything possible Parents supported college football dream [4:12] Andrew’s opportunity to play in Division I Got scholarship when player murdered Did best to pay tribute, positive influence [6:22] How Andrew’s dad encouraged his dreams Helped reach goal to earn Eagle Scout Drove around country to get in front of teams [8:56] Why Andrew was insecure in his abilities Never know how long advantage might last Keep working to achieve (unexpected timeline) [10:15] Why complacency was not an option for Andrew 8 contracts + 6 teams in 4 years ‘Not how it’s supposed to be’ [12:34] Andrew’s response to being cut from the Chiefs Anxiety attacks lingered for months Gave up on NFL, quit working out regularly [15:57] The pressure of being a professional athlete Unaddressed psychological issues common Devote everything to dream with no Plan B [19:13] How mental health issues impact overall health Brutal, often leads to addiction Sharing hurts chances of making team [21:00] How Andrew finally made an NFL team Announced decision to quit football Call from Redskins 3 days later [25:27] Why Andrew’s on-field anxiety has subsided Life outside football affords freedom Trust body to perform as trained [28:07] Andrew’s take on NFL players’ health 4 out of 10 (lifestyle, financial factors) Relationships to self and others suffer [33:12] The coaches who support Andrew Wife, father and business mentor Financial advisor and marriage counselor Football coach + speed, skill coaches Nutrition coach provided by team [36:36] The increasing focus on sleep in pro sports Teams beginning to track Use tech to shape training regimen [37:54] The nutrition of pro American football players Weight more important than composition Offensive lineman 20-25% fat [38:29] NFL teams’ focus on winning over health Players ‘as replaceable as burger flipper’ Athletes must take responsibility for own health [41:24] What’s next for Andrew Just launched social media course Not reliant on football for happiness [42:37] Andrew’s top advice for Ali Fitness listeners Work toward a goal Keep showing up Learn More About Andrew East Side Hustle Social Andrew on Instagram Redirected Podcast Resources Hope Sports Redirected EP021: What is Your Identity? Omegawave

If something seems to good to be true, it probably is. But we may have discovered the one exception to that rule, red-light therapy. Not only do light treatments eliminate skin issues like eczema, the therapy has been proven to reduce joint pain and inflammation, stimulate muscle recovery, improve thyroid function and boost testosterone levels, just to name a few of its many health benefits. Justin Strahan is the Cofounder and Research and Development Lead at Joovv, the premier LED light therapy device company. The Joovv product line helps you reach your health and fitness goals via red and near infrared light therapy for targeted or full-body treatment. An engineer by trade, Justin managed design and development teams in the construction industry for 16 years prior to pursuing Joovv full-time. Today, Justin explains how his wife’s search for alternative health therapies served as the inspiration for Joovv. He discusses the specific benefits of red and near infrared wavelengths, the differences between light therapy and the infrared sauna, and the specifics of Joovv’s FDA approval and additional safety testing. Justin also covers how the Joovv’s LEDs differ from lasers and the best practices for use of the Joovv Mini. Listen in for insight around the research corroborating light therapy’s wide range of benefits—and learn about the impact of light on your overall health! Topics Covered [0:41] The impetus for Joovv Wife’s search for alternative health therapies Red light therapy eliminated eczema Search treatment to use at home Research around wide range of benefits [5:13] Where red light fits into the spectrum UV 700 nanometers Joovv uses red 600-670, near infrared 800-880 [7:05] How Joovv chose its light spectrums Research demonstrates most effective Restores healthy cellular function Visible red absorbed by skin tissue (i.e.: collagen production) Near infrared addresses deeper tissue (e.g.: muscle recovery) [9:27] The difference between light therapy and the sauna Sauna raises temperature (similar to exercise) Light therapy feeds cells (form of nutrition) [12:42] Lasers vs. LED lights Concern with overheating tissue in lasers LED just as effective, can treat entire body Laster better for recovering from injury LED best application for skin issues [16:17] The Joovv’s safety testing Secured FDA approval No danger in raising tissue temperature Safe for eyes (benefits degenerative eye disease) [17:39] The lesser known benefits of light therapy Effects every cell function including thyroid Improves testosterone levels [20:16] The timeline of Joovv’s benefits Improve sleep quality right away Collagen production takes five weeks [23:46] What to look for in a light therapy product Light intensity (30 ml/cm2) Wavelength (630-670, 810-880) Treatment area (fully body system) FDA approval 10-minute treatment time [29:19] How to use the Joovv Mini Depends on individual health goals Face for skin, relaxation and sleep quality Target specific area (i.e.: knee issue) [31:03] Justin’s insight around EMF outputs Joovv takes drastic steps to eliminate Similar to house with electrical wiring Multiple forms of shielding in power cord [34:00] The appropriate distance for the Joovv Hold or stand six inches away Close enough for deep treatment in 10 minutes Far enough for air to keep body, device cool [35:55] How the Joovv Mini compares with internasal devices Internasal built for impact on brain function Joovv designed to expose as much of body as possible [36:52] The research around light therapy and cancer Thought might speed tumor growth Actually supports body in fighting cancer [39:01] The health outcomes to track with Joovv Sleep, energy and cognitive function Hormone levels and blood work Document, photograph specific issues [41:00] Justin’s top tip for Ali Fitness listeners Reevaluate impact of light on overall health Get as much natural sunlight as possible Learn More About Justin Strahan Joovv Justin on LinkedIn Resources Sunlighten Sunlighten on Ali Fitness EP073 Lew Lim Vielight Dr. Michael Hamblin at Harvard Joovv Research Studies

Saqib Ali a personal trainer who is almost finished getting his doctorate in physical therapy. We discuss the best dynamic warm ups for compound lifts, time management, and balancing school with training. Instagram : @Saqibali_fitnessYoutube : Body by Saqib Question of the day : What is your biggest goal, and what is your obstacle holding you back ?

We tend to associate biohacking with expensive gadgets. But the truth is, some of the best things you can do for your health cost nothing at all. On this episode of Ali Fitness, we hack the biohacker, picking the brain of a master to find out how to feel our best—without breaking the bank! Thaddeus Owen is a master biohacker and blogger with Primal Hacker and Eris Fit. He is also a certified Bulletproof Coach with a Master’s degree in Holistic Nutrition as well as a certified personal trainer. Thaddeus began his career as a chemical engineer, working for a traditional pharmaceutical company. Eventually, he left the corporate lifestyle for a work-from-home job as Chief Sustainability Engineer and Product Stewardship Manager for Herman Miller, identifying non-toxic products to use in furniture construction. He continues to work full-time while studying biohacking and sharing his knowledge of health, longevity and cognitive enhancement with the Primal Hacker audience. Today, Thaddeus shares his top three no-brainer biohacks: morning sunlight, sleep and clean water. He explains the impact of blue LED light on sleep and offers advice around the best lights for the bedroom and proven brands of blue light blocking glasses. Thaddeus walks us through the pros and cons of SARMs, smart drugs and nootropics, describing his experience testing Qualia for the Neurohacker Collective. Listen in for Thaddeus’ insight on how to research psychedelics and get his top advice for aspiring biohackers! Topics Covered [0:58] Thaddeus’ shift from pharmaceuticals to biohacking Studied chemical engineering, worked in traditional setting Shift to run sustainability group (nontoxic products in furniture) Works from home as corporate manager + biohacking business [5:00] Thaddeus’ top three free no-brainer biohacks Morning sunlight Optimal sleep Clean water [8:02] Where to find filtered water Free at Find a Spring Countertop or under-sink reverse osmosis water filter [10:52] How to store spring water Glass leaches least but no UV Plastic allows UV but can be toxic Look for HDPE or polypropylene Avoid BPA, BPS and BPC [13:21] The impact of blue LED light on sleep Signals body to stop melatonin production Melatonin hormone rejuvenates during sleep [16:47] The lights Thaddeus recommends for the bedroom No lights in bedroom after sunset, use red flashlight/headlamp Incandescent light inside piece of salt (i.e.: salt rock lamps) Replace bulbs with red-coated incandescent or LED bulbs [20:38] Thaddeus’ insight on the best lights for a gym or studio LED lights at 2600 Kelvin (lowest amount of blue) Mix energy-efficient halogen lights to mimic sun Add red and infrared bulbs to balance [22:59] Thaddeus’ advice for protecting yourself from blue light Utilize blue light blocking glasses, work out near window Protect skin with baseball cap, long sleeves and pants [25:37] Thaddeus’ picks for blue light blocking glasses DEWAULT and Uvex Skypers are most affordable Ra Optics and TrueDark = more expensive, stylish [30:00] The fundamentals of SARMs Mimic testosterone without downside (gain muscle, lose fat) Few long-term studies, may slow down natural T production [33:31] The fundamentals of true nootropics Natural, little to no side effects Help brain work faster and more efficiently [35:14] Thaddeus’ insight around Qualia Benefits for mental and physical enhancement Recommends for targeted use (i.e.: before presentations) Side effects—headaches, jittery or no effect [40:26] Thaddeus’ take on psychedelics Help overcome long-term emotional issues Examples—PTSD, anxiety or depression Micro-doses have no hallucinogenic effect [43:03] The best way to approach research on psychedelics Local meetup groups, university professors Resources by Dennis McKenna Private conversations at retreats, conferences [46:07] Thaddeus’ top advice for aspiring biohackers Willing to learn, change opinion based on new info Experiment to find what works for you Learn More About Thaddeus Primal Hacker Primal Hacker on Instagram Thaddeus on Eris Fit Resources Find a Spring DEWALT Laser Glasses Uvex Skyper Blue Light Blocking Glasses Ra Optics TrueDark Swannies Glasses ‘Potent Muscle Building with SARMs, Qualia, and ARX’ by Thaddeus Owen ‘My Experience with a Performance Enhancing Drug (SARMs)’ by Thaddeus Owen New York Times Article on SARMs ‘Nootropics for Noobs’ by Thaddeus Owen Qualia by Neurohacker Collective Tim Ferriss Psychedelics Research Dennis McKenna Books, Articles & Interviews ‘Men, Protect Your Legacy from the Coming 5G’ by Thaddeus Owen

Six years ago, Ali Watts left the corporate world in Sydney, Australia, to follow her passion - helping people transform their bodies and minds through fitness and nutrition. She began her journey as a personal trainer and yoga teacher. Now, amongst other things (such as being a bad ass fit chick) she runs a quickly expanding Health Coaching business (employing other Health Coaches), is an owner of a S & C gymnastics studio and assists other business owners in the fitness and health industry to take their business to the next level. A while back, Ali kindly interviewed me on her podcast, Ali Fitness. I really enjoyed talking to Ali, and it quickly occurred to me that she is a very capable entrepreneur. She understands how to grow online and offline fitness businesses fast. To get a FREE business consultation with Ali, email Ali on ali [@] ali [dot] fitness Contact Ali: Facebook Linkedin Twitter Instagram Get 15% off High Intensity Training Courses and Certifications and 60-Days FREE access to the Corporate Warrior Membership to help you grow your strength training business – Click HERE (only available till end of July 2018) Fancy supporting Corporate Warrior? Please see my Patreon HERE In this episode, we cover: The most important questions to ask yourself before you create any online product or service How to discover what your clients will purchase from you Why you need a business coach … and much more This episode is also brought to you by ARXFit.com, ARX are the most innovative, efficient and effective all-in-one exercise machines I have ever seen. I was really impressed with my ARX workout. The intensity and adaptive resistance were unlike anything I’ve ever experienced. I love how the machine enables you to increase the negative load to fatigue target muscles more quickly and I love how the workouts are effortlessly quantified. The software tracks maximum force output, rate of work, total amount of work done and more in front of you on-screen, allowing you to compete with your pervious performance, to give you and your clients real-time motivation. As well as being utilised by many HIT trainers to deliver highly effective and efficient workouts to their clients, ARX comes highly recommended by world-class trainers and brands including Bulletproof, Tony Robbins, and Ben Greenfield Fitness. To find out more about ARX and get $500 OFF install, please go to ARXfit.com and mention Corporate Warrior in the how did you hear about us field – ORDER HERE For all of the show notes, links and resources - Click HERE

Seven years ago, Cavin Balaster sustained a two-story fall. He was diagnosed with diffuse axonal injury (DAI) and given less than a 10% chance of regaining consciousness beyond a vegetative state. Cavin did wake up, but he suffered from severe brain fog, double vision and a number of serious infections. He could not eat, walk or talk for several months. How did Cavin repair his broken brain? What role did functional nutrition and neuro-optometry play in his recovery? Today, Cavin is a speaker, educator, blogger and author of How to Feed a Brain, his account of the role nutrition played in healing his brain. He also hosts an award-winning blog and the Adventures in Brain Injury podcast, where he shares what he learned in the process of recovering from TBI with the intention of helping families, practitioners and survivors of all kinds.   On this episode of Ali Fitness, Cavin shares his story of recovering from a traumatic brain injury, walking us through the nutrition and leaky gut protocol he used to heal. Cavin discusses his experience with a functional neurologist as well the garden analogy he uses to explain how the food we eat impacts the brain. Cavin speaks to the emotional side of trauma, describing what inspired him to change his mindset and pursue his current path. Listen in for insight around the role of neuro-optometry in influencing neuroplasticity and get Cavin’s recommendations around nutrition and supplements that protect the brain! Topics Covered [2:09] How a brain injury changed Cavin’s life Ran sound equipment rental company in NYC Fell from rooftop water tower, sustained DAI Positively affect more lives in greater way [4:11] The steps Cavin took to heal his brain Started to regain clarity with nutritional protocol Heal leaky gut to allow for absorption of nutrients [8:31] Cavin’s experience with a functional neurologist Applied knowledge of neuroplasticity to heal brain Bring in safe modalities based on anecdotal evidence [13:28] How Cavin established a nutrition protocol Determined by trial and error Further study encouraged by Alex Vasquez [15:43] Cavin’s garden analogy for the brain Neurons = plants (86B) Thoughts = seeds Attention = sunlight, water Roots nourished by food we eat [17:44] The nutrition protocol that worked for Cavin Paleo template with right produce, proteins and fats Nutrients from food (e.g.: sea vegetables for iodine) [20:02] Cavin’s nutrition and supplement recommendations Variety of vegetables (switch between dulse and kelp) Organ meats or organ meat capsules Fish oil (up to 6g DHA) CoQ10 [24:22] Cavin’s insight on neuro-optometry 12 cranial nerves in brain bring info to/from body 4 of 12 dedicated to vision (eyes window to brain) Exercises stimulate certain areas of brain Prescription lenses make profound difference [30:08] How Cavin navigates the emotional side of trauma View negative thoughts, pain as weeds in garden Give attention to flowers want to grow [33:00] What inspired Cavin to heal and move forward Finding purpose, meaning in circumstances Friends and family played major role Impromptu presentation at IFM conference [39:32] Cavin’s best advice for Ali Fitness listeners Exercise is beneficial to brain but don’t overdo Protect brain with high dose of DHA, Omega-3 Enjoy life and do so sustainably Learn More About Cavin Feed a Brain Adventures in Brain Injury Resources How to Feed a Brain: Nutrition for Optimal Brain Function and Repair by Cavin Balaster Dr. Alex Vasquez KetoCon Organ Meat Supplements Dr. Deborah Zelinsky The Institute for Functional Medicine

Circus hurts. In training sessions, you get bruised and burned, you fall down. But the joy that comes from having a platform to express yourself, to become something outside yourself and communicate through art inspires Amy Schulster to pursue a career as a performer. Amy is a freelance aerial dance artist in New York City specializing in dance, aerial and choreography. She has a background in classical ballet and a BFA in Dance and Urban Design from Tisch School of the Arts at NYU. Amy trained with the Professional Training Program at the New England Center for Circus Arts before joining the Company and Teaching Faculty at Frequent Flyers Aerial Dance in Boulder for the 2015-2016 season. Today, she trains clients in acrobatic conditioning, performs with aerial partner Christie Palermo as Femmes de Flight, and does solo appearances at venues like Webster Hall, Dixon Place, and Muse Brooklyn. On this episode of Ali Fitness, Amy explains the lifestyle of a freelance aerial dancer, sharing her training schedule as well as the different types of performance opportunities in New York City. She walks us through her background in dance, her transition to trapeze, and the motivation behind her choice to be a performer. Amy offers insight into the world of classical ballet, discussing the health issues that plague many dancers and her own experience with rejection. Listen in to find out what inspires Amy to take the stage—even when ‘circus hurts’—and hear her advice for beginners interested in aerial dance. Topics Covered [0:45] The lifestyle of a freelance aerial dancer Requires thick skin, intense training Always learning new skills Competitive environment [2:42] Amy’s performances in NYC Nightlife (i.e.: burlesque, music venues) Entertainment for parties Physical/immersive theatre [3:41] A day in the life of an aerial performer Work in training around job as PT No time off, must be performance-ready [5:34] What Amy’s training looks like 3-4 hours/day, 5-6 days/week Warmup core, muscles around joints Develop upper body strength Conditioning days, choreography days [9:54] How Amy recovers from intense training Higher volume, fewer days Eat well, drink water and sleep [10:54] Amy’s background in dance Ballet training from 10-18 (Russian technique) NYU for dance opened eyes to choreography [14:34] Amy’s transition to trapeze Dislocated ankle in gymnastics accident Gym had aerial and trapeze, trained with coach Circus school in Vermont, joined Frequent Flyers [19:20] Amy’s experience with rejection in the ballet world Served as apprentice at ballet company Contract not renewed based on physique [20:29] Health issues among ballet dancers Eating disorders, body dysmorphia [22:19] The health of performers in the trapeze world More accepting, community-oriented Diversity of skill sets [23:50] Amy’s support from family and friends Balancing training with school difficult Parents unusually supportive of performing [26:17] Why Amy chose to be a performer Form of communication, self-expression Joy from music, movement and storytelling [28:50] Amy’s advice for people interested in aerial dance Look for beginner class at circus/dance studio Very physical, but accessible to anybody Learn More About Amy Amy’s Website Amy on Instagram Amy on YouTube Resources Frequent Fliers Aerial Dance