Podcasts about Exercise

You know I'm a HUGE believer in honoring my body daily through movement, mindset, and macros. But one thing I haven't talked a lot about in the past and have been highlighting more recently on Instagram is HYDRATION.  I truly believe that hydration is just as important as movement and nourishment. That's why in this episode of the Embrace Your Real podcast, I share with you 7 reasons why I prioritize drinking AT LEAST 100 ounces of water a day. And I know what you're thinking... Julie, HOW can I drink 100 ounces of water daily?! Here is what I recommend you do...  One of the easiest ways to drink 100 ounces of water daily is to use a super large water bottle. Then, you must know how many times you need to refill that water bottle each day to reach your hydration goal.  From there, figure out by what time of the day you need to drink X amount of water. For example, I like to aim to drink 50 ounces by 11:00 AM. That way, I don't get stuck drinking all my water at night trying to make up for my lack of hydration throughout my day.  If you want to learn more tips and tricks for building the body you want, I have already released an episode that gives you a step-by-step guide!  You can listen to it here.

2 short posts from Ben Greenfield where he shares if it is healthy to put fat in your coffee and if you should exercise in the morning or the evening. Episode 1616: Is It Healthy To Put Fat In Your Coffee? AND Should I Exercise in the Morning or the Evening by Ben Greenfield Author of the New York Times Bestseller, Beyond Training, Ben Greenfield's balanced approach to fitness, nutrition and health comes from his extensive experience in the fitness and wellness industry as one of the country's leading personal trainers and wellness consultants. In 2008, Ben was nominated by the NSCA as America's top personal trainer, and in 2013 and 2014, Ben was voted as one of the top 100 most influential individuals in health and fitness. A frequent contributor to health and wellness publications and a highly sought after speaker, Ben's understanding of functional exercise, nutrition, and the delicate balance between performance and health has helped thousands of people around the world achieve their goals and improve their quality of life. The original posts are located here: https://bengreenfieldfitness.com/article/nutrition-articles/fat-coffee-healthy/ & https://bengreenfieldfitness.com/article/fitness-articles/question-should-i-exercise-in-the-morning-or-the-evening/ Indeed, the number one source of hires in the U.S., delivers 1.5x more hires than even internal referrals, according to TalentNest. Get started now with a $75 sponsored job credit to upgrade your job post at Indeed.com/HEALTH. Offer valid through December 31st Visit Me Online at OLDPodcast.com  Interested in advertising on the show? Visit https://www.advertisecast.com/OptimalHealthDailyDietNutritionFitness Learn more about your ad choices. Visit megaphone.fm/adchoices

Before the pandemic, I was always a gym person. I liked the social aspect of meeting up with my gym friends, and I never imagined that I could motivate myself to work out at home. That changed when I found today's guest, Michelle Briehler. She is a Youtube workout leader and certified health and life coach who has helped thousands of people, including my sister and I, stay fit and feel good about themselves without going to the gym in person. Michelle shares how she started leading remote workouts and we talk about why home workouts are a staple of my routine even now that my gym is open. Find the show notes for today's episode at terricole.com/373

On this week's episode of The Waves, Slate podcast producer Cheyna Roth is joined by author Danielle Friedman. Friedman's new book Let's Get Physical explores the history of women's exercise, and how some old attitudes still linger. They talk about the double bind women have faced when it comes to exercising, the “uterus myth,” and where we're at with anti-fatness and inclusivity in exercise.   In the Slate Plus segment: Are yoga pants feminist?  Recommendations: Cheyna: YouTube yogi Yoga With Adriene.  Danielle: Watching movies from the 1930s. Especially Jewel Robbery.   Podcast production by Cheyna Roth with editorial oversight by Susan Matthews and June Thomas.  Send your comments and recommendations on what to cover to thewaves@slate.com Learn more about your ad choices. Visit megaphone.fm/adchoices

On this week's episode of The Waves, Slate podcast producer Cheyna Roth is joined by author Danielle Friedman. Friedman's new book Let's Get Physical explores the history of women's exercise, and how some old attitudes still linger. They talk about the double bind women have faced when it comes to exercising, the “uterus myth,” and where we're at with anti-fatness and inclusivity in exercise.   In the Slate Plus segment: Are yoga pants feminist?  Recommendations: Cheyna: YouTube yogi Yoga With Adriene.  Danielle: Watching movies from the 1930s. Especially Jewel Robbery.   Podcast production by Cheyna Roth with editorial oversight by Susan Matthews and June Thomas.  Send your comments and recommendations on what to cover to thewaves@slate.com Learn more about your ad choices. Visit megaphone.fm/adchoices

On this week's episode of The Waves, Slate podcast producer Cheyna Roth is joined by author Danielle Friedman. Friedman's new book Let's Get Physical explores the history of women's exercise, and how some old attitudes still linger. They talk about the double bind women have faced when it comes to exercising, the “uterus myth,” and where we're at with anti-fatness and inclusivity in exercise.   In the Slate Plus segment: Are yoga pants feminist?  Recommendations: Cheyna: YouTube yogi Yoga With Adriene.  Danielle: Watching movies from the 1930s. Especially Jewel Robbery.   Podcast production by Cheyna Roth with editorial oversight by Susan Matthews and June Thomas.  Send your comments and recommendations on what to cover to thewaves@slate.com Learn more about your ad choices. Visit megaphone.fm/adchoices

How do you design a sound, clinically reasoned exercise progression? Taking into account multiple drivers? If someone has low back pain, do you give them core stability exercises? I hope not, unless they have an abdominal wall deficit! In this episode Susan and Erica talk about a patient from episode 81 and what constitutes an approporiate exercise progression for someone whose drivers were in his foot and thorax. They go into detail the various categories of exercise and how you would clinically reason giving one exercise over another. Link to episode #81-https://toughtotreat.com/81-elite-soccer-player-with-low-back-pain/. Join our new Premium Podcast Club: toughtotreat.supercast.com

Feel Good From Within - #SPAITGIRL Talk Show with Yvette Le Blowitz  Tune into The Wisdom of Your Mind, Body and Soul Isabelle Cornish was born and raised in the Hunter Valley, in New South Wales, Australia and she is a country girl at heart. Her passion for health and wellbeing has influenced her to travel the globe, exploring the world of nutrition and detoxing and completing raw vegan chef courses. Isabelle is a qualified Jivamukti Yoga Teacher, personal trainer and health coach specialising in eating psychology. Isabelle's other great love is acting and she has appeared on screens across the world in various productions, from the award-winning Network Ten series Puberty Blues to ABC America's Marvel's Inhumans. She was also a contestant in the second series of the reality TV Show SAS Australia on the Seven Network. Her love for all things health, fitness and beauty has seen her take on ambassador roles for brands such as Adidas, Nike, Bonds, Dior and Urban Outfitters. Isabelle lives in the Byron Bay hinterland and when she's not acting, you'll find her travelling in her camper van, trail running with her dog, surfing, playing the guitar or creating art. Her mission is to inspire others to believe in their own power and find their life purpose by listening to the wisdom of their mind, body and soul. The Why is a hands on guide to living well with Isabelle Cornish who will inspire you to discover your true power within, by listening to your heart, being comfortable with your vulnerabilities and picking yourself up every time you fall down. Informed by Isabelle's personal journey and her passion for health and fitness, and drawing on her experiences as an actor, yoga teacher, personal trainer and health coach, The Why is a complete wellness toolkit for modern life. Yvette Le Blowitz Podcast Host sits down with Isabelle Cornish to share more about her brand new book The Why   In Podcast Episode  Isabelle Cornish shares: - a little bit about her self - insights into her brand new book The Why Healthy Habits For Epic Life - exercise tips for when you don't feel like it or can't be bothered - how to set yourself goals for an epic life - how we can create healthy habits for an epic life - how we can practice mindfulness - what healthy nourishing food she likes to eat - overcoming her eating disorder - how to embrace your uniqueness - highlights the benefits of living with ADHD - her self-care rituals - what her hope is for her new found #spaitgirlbookclub readers Plus so much more  Get Ready to TUNE IN   Episode 159 - #spaitgirl talk show with Yvette Le Blowitz  available on Apple, Spotify, Google, Audible, Libysn - all podcast apps search for #spaitgirl on any podcast app or on google  -------- Available to watch on Youtube Channel - Spa it Girl or Yvette Le Blowitz Press the Play Button Below and subscribe ------ JOIN OUR #SPAITGIRL BOOK CLUB Buy a copy of The Why Healthy Habits for an Epic Life by Isabelle Cornish search via Booktopia our affiliated online book store  *click here Hashtag #spaitgirlbookclub //#spaitgirl + tag @spaitgirl - when reading your book  --- STAY IN TOUCH   Podcast Guest Isabelle Cornish Author of The Why Actor, Yoga Teacher, Personal Trainer and Health Coach Website www.isabellecornish.life Instagram @isabellecornish ------ Podcast Host  Yvette Le Blowitz  Instagram @yvetteleblowitz Website www.yvetteleblowitz.com Youtube Channel: Yvette Le Blowitz  TikTok: @yvetteleblowitz ------- Become a Podcast Show Sponsor #SPAITGIRL  www.spaitgirl.com Email: info@spaitgirl.com with your proposal -- JOIN OUR #SPAITGIRL Community  Instagram: @spaitgirl TikTok: @spaitgirl Sign Up to our Mailing List: www.spaitgirl.com Search for #spaitgirl on any podcast app, youtube and subscribe  ------- HOW TO SUPPORT The #SPAITGIRL Podcast Show  Practice a Little Random Act of Kindness  - subscribe to the #spaitgirl podcast show on any podcast app  - leave a 5* rating and review  - tell someone about the #spaitgirl podcast show - share your favourite episode - tag @spaitgirl in your stories - hashtag #spaitgirl to share the show &  Together "Let's Feel Good From Within" and #makefeelinggoodgoviral ---- Please note - Affiliated Links included in this spaitgirl.com blog post includes affiliated links with Amazon.com and booktopia.com.au- should you order any books from Amazon.com or Booktopia.com.au via the links contained in this blog post spaitgirl.com will receive a small paid commission fee from the online book stores.  Please note - The information in this podcast is a general conversation between the podcast host and podcast guest and is not intended to replace professional medical advice and should not be considered a substitute for medical treatment or advice from a mental health professional or qualified medical doctor or specialist.  Use of any of the material in this podcast show is always at the listeners discretion.   The podcast host and guest accept no liability arising directly or indirectly from use or misuse of any of the information contained in this podcast show and podcast episode conversation, or any trauma triggered or health concerns associated with it. If you are experiencing depression, mental illness, trauma or have any health concerns please seek medical professional help immediately. 

When it comes to weight loss and fat loss a lot of women (I was one of them) think they need to do a tonne of cardio, bootamps, HIIT and classes. Can't tell you how many RPM and pump classes I did in the pursuit of a toned and athletic body

Dr. Champion explores San Jose's (CA) impending plan to impose fees, taxes, and insurance policy requirements on lawful gun owners as a condition of exercising their right to keep and bear arms. Dave compares San Jose's plan to controlling decisions of the United States Supreme Court. Check out Dave's books at https://drreality.news

“Exercise improves strength and balance, and decreases fall risk. Medications are often prescribed to improve bone mineral density but don't affect fall risk. If you're using BFR [blood flow restriction] to help strengthen, this will help improve balance as well, which is huge in preventing falls.” -Gina Panarese, PT, DPT, OCS    Gina Panarese, PT, DPT, OCS is a physical therapist, with a specialty in bone health and osteoporosis.  She is a Board-Certified Clinical Specialist in Orthopedic Physical Therapy and certified in Blood Flow Restriction Training. Gina has her clinical practice at Kessler Rehabilitation Center in Morris Plains, New Jersey. She is a faculty member of their orthopedic residency program. In today's talk, we discussed blood flow restriction training and how it can be used for osteoporosis and osteopenia. Stay tuned for this very exciting way to improve muscle and bone strength, especially if you are not able to do high intensity strength training.    Links: Kessler Rehabilitation Center Physical Therapy - You can contact Gina here! https://www.kesslerrehabilitationcenter.com/services/specialty-services/bone-health/ Your last chance to watch the Natural Approaches to Osteoporosis and Bone Health Summit for FREE is this weekend- sign up if you haven't to be notified! https://bonehealth.byhealthmeans.com/?idev_id=22547 Timestamps: [02:12] What blood flow restriction (BFR) is- and why it isn't as scary as it sounds [08:25] How a BFR session works for resistance training, and how to do it safely [15:27] Why BFR is popular amongst athletes [18:07] Getting started with BFR- and where future research is going [26:07] Increased fracture risk from well-intentioned exercisers: how to know if your exercise is safe

In this episode, Laura and Judy talk about low carb topics discussed at the Low Carb Boca Raton conference. About the conferenceImportance of hope and communityTopics and Discussions from Low Carb Conference, Boca RatonHoney and PUFAsRead life vs. ideal eatingCGM as a motivation toolStress and blood sugarsEarly signs of diabetesC-PeptideDr. Ben's exerciseGout, uric acid: fructose, purinesCholesterolLean Mass Hyper Responder (LMHR)Cholesterol CodeCoronary Artery Calcium (Agatston score)The human side of expertsEating disorders and standard care treatmentsLipedemaSleep and satietyInsulin suppressed?Context and nuance in healthHyperinsulinemia and insulin resistanceA story to reflect on: We need to heal our communities_____ RESOURCESBoca Raton Conference KetoCon: Use CATG10 for 10% off your ticketsNwJ ChannelDr. Ken BerryDr. Ben's book, 15 Minutes to Fitness and YouTubeDr. Phil Ovadia and his book, Stay off my Operating TableDr. Pete and GoutDave Feldman, Siobhan Huggins: Cholesterol Code_____ SPONSORS: Carnivore Cure KetoCon: Use CATG10 for 10% off your tickets_____ LAURA'S RESOURCES: Laura's Discount Codes & InterviewsLaura's AmazonLaura's YouTubeLaura's Instagram_____ JUDY'S RESOURCES:Judy's Book, Carnivore CureFree #Carnivore75Hard ProgramNutrition with Judy ArticlesNutrition with Judy ResourcesJudy's InstagramNutrition with Judy PodcastJudy's YouTubeJudy's Facebook_____ DISCLAIMER: This podcast should never be considered medical advice. We always recommend working with your medical team. Do not self-diagnose. Always seek medical guidance when you have a medical condition.Carnivore Cure has a $12 off coupon on the paperback version at Amazon.

Good Risings is a mindset. Join Nichelle Hines for a daily dose of Motivation. Presented By: Cavalry Audio.  Producers: Jason Seagraves & Margot Carmichael.   Audio Editing: Revision Sound. Music: Gramoscope Music.  Executive Producers: Nichelle Hines, Dana Brunetti & Keegan Rosenberger.  You can now search all of the Good Risings episodes on Fathom.fm/GoodRisings! Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

Battling burnout, struggling to be a better mom, and finding balance are some of the biggest concerns of physician mothers. I'm so glad to share this conversation with an actual voice of experience, Dr. Susan Landers. She join me to talk about how she embraced “good enough,” embraced being a working mom, and found balance in her home and career.   Key Takeaways Take care of yourself.  Find out what makes you feel really good about yourself and really fulfilled, do that. A lot. Give yourself permission to do what fulfills you. Give yourself a pat on the back.  Have some self-compassion! We're too hard on ourselves as physician moms. You're going to be okay.   About Dr. Susan Landers Dr. Susan Landers is a retired neonatologist with 34 years of NICU experience. She practiced in academic medicine (on faculty of two medical schools) and in private practice. She has special expertise in breastfeeding medicine and human donor breastmilk banking. She currently lives in Austin, Tx. Susan raised three children (now all young adults) with her physician husband while they both practiced medicine full time. In her memoir called "So Many Babies: My Life Balancing a Busy Medical Career and Motherhood,” she talks about some of her best, and worst, life experiences, and how she managed to stay resilient. Susan enjoys sharing the things she learned during her journey as an ambitious, successful doctor who raised three children while working full-time. Susan attended medical school at the Medical University of South Carolina in Charleston and completed a pediatrics residency at the University of Texas Southwestern Medical School in Dallas. Her neonatology fellowship was completed at Texas Children's Hospital and Baylor College of Medicine in Houston.   On Struggling with Burnout and Balance Dr. Susan Landers begins our conversation today by sharing her experience of burnout. It's something she struggled through for much of her career in academia before choosing to set some boundaries that supported her as a mother, wife, and physician. She offers some advice for new and mid-career physicians from her experience tackling burnout. Susan gives some tips for how you can ask for help, especially when you're struggling to. We all know asking for help isn't the easiest thing to do! She also shares some incredible advice her therapist gave her about how many plates she's balancing and how that helped her realize what her priorities actually were. By focusing on what she could actually control, instead of all the things that were out of her control, Susan felt like she was better equipped to create balance in her life.   On Becoming a Working Mom One of Susan's biggest struggles was coming to terms with the fact that she was a good enough mom. There's so much pressure on working moms to be perfect in all aspects of life, especially as a mother and a physician.  After twenty years, she finally understood that she was a working mom and that that is a totally okay and acceptable thing to be. Now Susan's goal is to continue being good enough. We don't need to be perfect; we just need to be good enough. Finally, Susan explains how her supportive community and friends, the people outside her husband and children, are an essential part of creating balance in her life. She knows she can seek conversation, support, and advice from them whenever she needs it. Are you struggling with being the perfect mom and physician? It's so understandable. I would love it if you tried to adopt the “good enough” mantra this year and see how that changes your life. Let me know in the comments on the episode page what you're struggling with!   In This Episode  What new or mid-career physicians need to know about burnout [4:45] How to ask for help when you're struggling to ask [10:30] Why you need to realize what your priorities actually are [13:30] What happens when you focus on what you can control instead of what you can't control [16:30] The realities of being a working mom [21:00] How to be comfortable with your balance of loving your job and loving being a mom [24:00] Why a supportive community, outside your partner, is essential [26:30]   Quotes “Sometimes you have to make really big changes to see the light. To figure out what it is that your problem is.” [7:09] “You have to actually say to yourself, ‘Where do I fit in? What are my strengths? And where can they be used?'” [15:11] “I struggled to feel like a good enough mom for twenty years. It took me a long, long time, and my dear husband telling me I am a good enough mom, to feel that way. We work so much and we miss so much. We want to be involved in everything our children do, but we all love medicine and we love our job! We love taking care of other people, but we also want to take care of our kids. We're in a position our whole careers to not be good enough because we're doing other things besides being a mom. Just accept that who you are is a working mom.” [21:10] “I think the working moms, especially physician moms, try so hard to be good enough, but they need to stop and say to themselves, ‘I am doing the best that I can. I am a physician and I am a mother and I am doing the best job I can. I'm not going to be perfect but I'm going to be good enough.” [23:16]   Resources Mentioned Join G.O.A.L.S. Society Free for 30 Days Follow Dr. Susan Landers on Facebook | Twitter | LinkedIn | Instagram Check out the full episode page here Find Life Coaching for Women Physicians Online Follow Dr. Ali Novitsky on Facebook | Instagram  Subscribe to Life Coaching for Women Physicians on Apple Podcasts Podcast production by the team at Counterweight Creative   Related Episodes Episode 89: Good Enough in 2022 Episode 92: Taking Care of Our Mental Health with Dr. Sylvia Gonzalez Episode 90: Transformational Conversations with Dr. Linda Street

Are your (new year) goals body and health related? Has it been hard to reach your goals in the past? This week's guest, fitness trainer Emily Eckstein, will help you get focused and explain how you can improve your mindset around losing weight, body shaming, and loving yourself. This is an invitation to go deep within and get vulnerable with yourself, because knowing your WHY will be the driving force of your actions.   When we put in time and energy working towards a goal and we don't see the desired results quickly, we get discouraged and feel unmotivated. We need to reevaluate our mindset and the way we invest time in ourselves in the long run.   Emily and Jill also talk about other success factors such as: scheduling workouts, setting monthly goals, and choosing exercises you enjoy and make you feel good. We function better when we feel good, so let's keep moving and raising our vibrations! Timestamps: 1:55 Is it worth making excuses? 2:40 Importance of scheduling in what's important 4:30 Mindset before physical goals 7:55 Top tips making lasting goals! 11:30 Finding your “why” to your goals 12:54 The power of being honest and vulnerable to yourself 13:36 Goals are like a marathon. No need to sprint off the bat 15:15 Emily's journey into fitness. Healthy? 19:26 Emily's like changing moment when she was hit by an 18-wheeler 24:22 Mindset tricks to help you start to believe in yourself 27:55 The energy you put out into this world, comes right back ----------------- Learn More: https://www.curtco.com/lifedonebetter Have questions, feedback, or suggestions for a topic for Jill? You can call her and leave a message at: (323) 522-5006‬ or send her a message on Instagram: https://www.instagram.com/_modelsdoeat Follow us on Twitter: https://www.twitter.com/_lifedonebetter Hosted by: Jill de Jong Produced and edited by: AJ Moseley A CurtCo Media Production https://www.curtco.com See omnystudio.com/listener for privacy information.

This week on the Exercise Is Health podcast, Julie and Charlie sit down with registered dietitian and author Toni Marinucci to discuss the topic of "how we diet like we date". What does this concept mean and how can it completely transform your perspective on dieting? Toni has the answers. Check out all of the details in this week's episode! Interested in connecting with Toni? Be sure to check out all of her coaching and course offerings on her on her website (tipswithtoni.com) or Instagram page (@tips_with_toni) and grab a copy of her book from Amazon! 

We learned in the first episode of Retirement Plan Live that Joelle and her husband Mike had moved to a new area to pursue their retirement dreams. Joelle and Mike are now learning how to build community and purpose in their new home. Listen in to learn how Joelle plans to make social connections and find purpose in retirement as she creates her new life. The Rock Retirement Club is open The Rock Retirement Club will be open for enrollment for ten days starting on 1/27. If you have been thinking about joining, this is the right time to act.  We have implemented this short-term enrollment window so that new members can make connections with each other while working to build their retirement plan of record. This way, RRC freshmen can come in as a cohort and fully participate in their membership by taking full advantage of everything that the club has to offer. New members will participate in meetups and have access to the masterclass, retirement planning tools, and the private RRC podcast.  Even if you are too late to join this enrollment, fill out the application and get on the waiting list so that you will be first in line when enrollment opens again.  What will Joelle do with her time in retirement? Once you finally reach retirement you have to figure out what to do with all of your time. When Joelle moved to her new home in Washington she knew that she would need to find a way to fill 40 hours of her time that was previously spent working.  Joelle has found a new yoga and pilates class to keep fit and connect with others and through these exercise classes, she was even able to connect with a hiking group.  Exercise and connecting with others are important components of retirement. However, finding a purpose in retirement is even more important. Joelle understands that the success of her retirement hinges on finding a purpose which is why she sought out a nonprofit organization to volunteer with shortly after moving to her new home. Listen in to hear how Joelle found this organization and what she plans to do with her time in retirement. Making friends in a new place Moving to a new place can be challenging and when you do so upon retirement it is important to get involved in the community. Without workplace interactions, making friends is even more difficult than in the working years. Joelle has thrown herself into participating in her new exercise classes and volunteering with the nonprofit organization. Although she still doesn't have anyone that she can truly call a friend, she has several acquaintances with whom she is looking forward to making a deeper connection. Do you have any strategies for making friends in a new place? How will you expand your friendship base in retirement? OUTLINE OF THIS EPISODE OF THE RETIREMENT ANSWER MAN RETIREMENT PLAN LIVE WITH JOELLE [1:30] What will Joelle do with her time in retirement? [10:18] Making new friends can be a challenge [16:09] Volunteering will give her a sense of purpose LISTENER QUESTIONS [19:13] Greg is worried that the Social Security system will run out of money [25:04] Strategies to improve the longevity of the Social Security system [27:20] How to find a retirement financial planner [29:58] Roth conversions vs. earned income [30:53] Where to find a retirement plan of record template [32:14] Using human capital and financial capital to retire early and receive ACA credits [36:07] Health savings account beneficiaries TODAY'S SMART SPRINT SEGMENT [38:44] Think about your strategy to create community and connections in retirement Resources Mentioned In This Episode RetireAgile.com LiveWithRoger.com BOOK - How to Begin by Michael Steiner Bungay Rock Retirement Club Roger's YouTube Channel - Roger That BOOK - Rock Retirement  by Roger Whitney Work with Roger Roger's Retirement Learning Center

Couch talks is the special bonus episode where Kat answers questions that listeners send to kathryn@youneedtherapypodcast.com. This week Kat answers some quick questions sent in on Instagram and shouts out her favorite Crumbl cookie flavor. Then, she talks about how to return to your normal movement routine after having Covid . Follow Kat on Instagram: @Kat.Defatta Follow the podcast Instagram: @YouNeedTherapyPodcast Have a question, concern, guest idea, something else? Reach Kat at: Kathryn@youneedtherapyodcast.com Heard about Three Cords Therapy but don't know what it is? Click here! Produced by: @HoustonTilley Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

057. Join me today as I guide you through a brief writing exercise designed to help increase your awareness of how you speak to yourself compared to how you speak to your friends during challenging and difficult times. The intention is to encourage kindness and self-compassion in your self-talk.  Work with Alyssahttps://www.thewellnessheadquarters.com

A healthy “diet” of physical activity can include a lot of different kinds of movement. Fitness instructor Stephanie Taddei shares with us her approach to what to consider if we're in the market to add in some different activities to our lives! LET'S TALK THE WALK! Wellness While Walking Facebook page Wellness While Walking on Instagram Wellness While Walking on Twitter Wellness While Walking website for show notes and other information Coach Carolyn on Clubhouse: @stepstowellness wellnesswhilewalking@gmail.com   RESOURCES AND SOURCES (some links may be affiliate links) STEPHANIE TADDEI STUDIO Reach out to Stephanie for more information about her studio and virtual classes: stephanietaddei@icloud.com   **NEW** JOIN THE EMAIL LIST TO GET THE NEW WELLNESS WHILE WALKING NEWSLETTER Be in the know! Sign up by sending an email to wellnesswhilewalking@gmail.com   HOW TO SHARE WELLNESS WHILE WALKING Wellness While Walking on Apple  Wellness While Walking on Spotify Link for any podcast app: pod.link/walking Wellness While Walking website Or screenshot a favorite episode playing on your phone and share to social media or to a friend via text or email! Thanks for sharing! : )       DISCLAIMER Neither I nor many of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.     Thanks for listening to Wellness While Walking, a walking podcast and a "best podcast for walking"!    

Dr. Hazel Wallace, also known as The Food Medic, sits down with Kristen Holmes for an in-depth discussion on nutrition, exercise, and the keys to strong habit formation. Hazel explains her inspiration for going into medicine (2:20), why small improvements are critical to long-term success (6:30), the role sleep plays in metabolism (8:42), meal timing and sleep (10:52), why diet results are highly personal (13:53), gender differences in nutrition (17:00), training while fasting (20:10), behavior change and habit formation (28:50), and the importance of simplifying your processes (31:16).Support the show (http://whoop.com)

Partners supporting this show: REC GEN (Recgen.com/MMP for latest offer exclusive to MMP. REC GEN do not discount for any one except us) https://themindmuscleproject.com/recgen Get your exclusive free AXP sample here: https://activatedxperformance.com.au/pages/mmp Check out our YOUTUBE Channel: https://youtu.be/4tHG3mSSM5E Check out our training programs: https://themindmuscleproject.com/programs Our episode sponsors: https://themindmuscleproject.com/partners Ask Questions on Instagram: https://www.instagram.com/themindmuscleproject/?hl=en Subscribe for email Updates: https://themindmuscleproject.com/newsletter New Fitness Business Podcast, In The Black: https://spoti.fi/3AlTx8n See omnystudio.com/listener for privacy information.

Health and fitness are common interests with a lot of people. Kaleigh educates us on how she has made this interest into a career and tells us why she decided to work for herself as opposed to a company or hospital. She also talks about how she uses social media to market herself and obtain more clients. 

Welcome to Season 4 of the Science of Sport Podcast! So what happens to our bodies when the temperatures go up? The team dig into the mechanics of exercising in hot conditions, how to cope with extremes, the differences are between heat stroke and heat exhaustion, when it's too hot to train and why sporting event organisers should all have a heat policy to safeguard participants. Get bonus content on Patreon See acast.com/privacy for privacy and opt-out information.

From being endorsed by Department of the Navy for Male Athlete of the Year, to being featured on NBC, FOX, CBS, CNN and Food Network, today's guest does it all .Ever notice how you get billions of confusing & contradicting results when you google exercise plans or workouts? Karlton Meadows takes the guesswork & confusion out of exercise by using his AI to create, implement and analyze highly customized fitness programs with real-time feedback and corrective coaching. As an International Fitness Authority & Athlete who has travelled and trained in 23 Countries of 4 continents,  he combines his experience as a Former Fitness instructor 4 Special Navy

Today on Health Babes, Dr. Campbell meets with Jenn Pike. She is a Functional Diagnostic Nutritionist, Medical Exercise Specialist, best selling author of The Simplicity Project and host of The Simplicity Sessions Podcast. Jenn is the founder of The Hormone Project and Synced, an online movement studio based on the phases of their cycle and the moon. Jenn's core mission is to help educate women on all things health, wellness, and connection to the audacious women they truly are with more simplicity and ease.  Listen as they discuss the connections between adrenal health and thyroid function, how the nervous system plays a role, and what we can do to advocate for our own health by working with practitioners who have our best interest in mind. TOPICS: Meet Jenn Pike (01:21) Connection between adrenals & thyroid function (08:41) Being your own advocate (10:29) The nervous system (14:52)   MORE FROM THE HEALTH BABES: Did you know? You have a chance to win 1 of 2 prizes, with a giveaway in every episode! Leave a review to win, and don't forget to subscribe for future episodes! Find more from Jenn Pike at jennpike.com Follow Jenn on instagram @jennpike Check out Jenn's podcast The Simplicity Sessions Sign up for the Simplicity in 7 Detox HERE   Find more from Dr. Becky Campbell and Dr. Krystal Hohn at DrBeckyCampbell.com Consult with us one on one HERE   Follow Dr. Becky and Dr. Krystal on Instagram @drbeckycampbell and @drkrystalhohn, follow the Health Babes Podcast @healthbabespodcast Find us on Facebook, on Pinterest, and on YouTube   Get resources on how best to support your thyroid HERE Wondering if you have histamine intolerance? Take THIS QUIZ and receive a free histamine guide Get answers to your health questions HERE

Have you ever heard of tapping? Have you ever used tapping to help you with stress or get rid of unwanted habits or cravings? I just love it when I learn and discover new modalities that help us in a lot of amazing ways and one of them is what we call tapping. As we have the 46th episode of our Thin Thinking Podcast, we are privileged to have UK's leading vision board expert and award winning tapping coach, Melanie Moore, who will show us how to use the power of tapping to intercept and diminish one of our greatest cravings - sugar.It will be a moment for you to learn how to use this amazing modality not only for your sugar cravings, but even for your health and life in general. Join us, be amazed, and be empowered in this episode of tapping with Melanie Moore.   In This Episode, You'll Also Learn… How tapping works and how it is applied to the different acupressure points in our body The three parts of a tapping session and how Melanie led us in a tapping session around sugar cravings The two ways that you can use tapping in life according to Melanie   Links Mentioned in the Episode: Free Future You Guided Meditation and Tapping Exercise and Vision Clarity Blueprint Melanie Moore's Social Media Accounts (Instagram, Facebook) Melanie Moore's Youtube Channel Join Melanie's Tapping Into Your Big Vision Members Community Sign up for the FREE HYPNOSIS DOWNLOAD : Shift Out of Sugar Cravings My book, From Fat to Thin Thinking: Unlock Your Mind for Permanent Weight Loss (Includes a 30-day hypnosis process.) What would you love to hear about on the podcast? Click here and let me know Subscribe to the email list so that you never miss an episode! Get more thin thinking tools and strategies

Good News: More research links physical activity and exercise with a decrease in dementia and other neurodegenerative disease, Link HERE. The Good Word: Listen to the great poem “Ozymandias” by Percy Bysshe Shelley. Good To Know: A genuinely surprising bit of music history trivia! Good News: A whole new coral reef has been discovered off […]

Kimberly Snyder is a spiritual guide and meditation teacher, nutritionist, and holistic wellness expert, and the 3 time New York Times bestselling author of 5 previous books, including Radical Beauty, which she co-authored with Deepak Chopra. Her highly anticipated new book, You Are More Than You Think You Are: Practical Enlightenment for Everyday Life is being published on Jan 25, 2022. She hosts the top rated Feel Good podcast, which airs on the PodcastOne network. She is the founder of Solluna, a holistic lifestyle brand that offers wellness products, digital courses, practical enlightenment meditation, and The Solluna Circle. She has been featured in dozens of national and international media outlets including Good Morning America, The Today Show, The Doctor Oz Show, Ellen, The Wall Street Journal, The Guardian, Elle, and Vogue. Kimberly lives in the mountains outside of Los Angeles and Hawaii with her husband and sons. About her book and how it came about 2:18It's about helping others instead of self interest 9:06Advice for people in the interim period about meditation 14:00Feeling your true self 21:36You are magnetic 29:10Last things to know about her book 33:58“I was always a fan of Eckhart Tolle, and I would read these books and it was like, ‘Go beyond thought, the power of now' and I loved his philosophy, but then I was like, ‘How do I really live this in daily life?' So it was important to me to really add practices of how we know we're out of our head and into our gut, and into our heart. And how we start to live so much more from that and there's so much power in that, and we tend to make less mistakes.” 8:17https://mysolluna.com/@_kimberlysnyder

Links/Guest Contact Info/Freebies:   NEXT WEBCLASS: https://tiffanyflaten.click/live-training-1 Tuesday, January 25, 2022 at 11 am Central Time - The 3 Steps to Reclaim Your Thyroid Health and Crush Your Fatigue w/out Crazy Dieting or Beating Yourself up at the Gym    Get YOUR copy of the Rock Bottom Thyroid Treatment: https://www.rockbottomwellness.com/book   Get your FREE 5 Easy Ways to Help Conquer Sleep & Banish Fatigue Guidebook here:    https://tiffanyflaten.click/guide   Facebook Group - Nutrition for Thyroid Health https://www.facebook.com/groups/nutritionforthyroidhealth/   Schedule your FREE Thyroid Breakthrough Session today by clicking here:  https://ThyroidBreakthrough.as.me/   SUPPLEMENT STORE: https://rockbottomwellness.ehealthpro.com/ Today, I'm wanting to talk about the ways being in nature are beneficial to your thyroid health. It's not a connection people often make. People come to work with me usually because of one main thing - mostly fatigue but often weight loss, and body pain. What people don't really realize is that to get to the root causes of their thyroid issues, I'm working on many factors that contribute to those negative symptoms and recommending accordingly.  Most people are under a lot of stress - whether it be normal, daily commitments or extenuating circumstances like an illness - acute and chronic,; caring for others, financial stress, or any other thing that can knock us off our game. Add that to a poor diet and no or over exercise and it sets us up for a dysfunctional thyroid. Stress - good or bad - directly affects the thyroid and its function. When getting to the bottom of our symptoms and for resolution of those symptoms, we need to deal with lifestyle aspects as well. Stress management is key!   Tips for and reasons to be in nature: 1. Get your D. Vitamin D helps with so many things - thyroid health and balancing the immune system are just 2 of the many. 2. Use your senses. Try this activity for yourself or with your kids/family:  5 Things you can see, 4 Things you can feel, 3 Things you can hear, 2 Things you can smell. 1 Thing you can taste (maybe) 3. Be mindful of what you're listening to…is true crime or new the best way to unwind while you're walking in nature? 4. Notice the detail - take pics  of cool things you see…like a rain drop on a leaf, the details of a snowflake, a squirrel in a tree - make a nature walk journal of pics to remind you throughout the year.  5. Be curious - exploring and questioning the things around you 6. Let you mind wander 7. Clean up  

It's January as I record this but wait wait wait if you're listening later, you just found Flipping50 and your binge-listening (I know you!) because there is never a time of year when we aren't all conscious of the desire for better wellbeing, health, and fitness in these times. So, stick around and give this a listen.    Better wellbeing goes so far beyond “how fit are you?” and can I just say that question rubs me wrong. Or the assessment, “so-and-so is so fit” … because really, who says? Based on what? Are we gauging this by an actual fitness assessment of your strength, muscle endurance, cardiovascular fitness, flexibility, and body composition? Or are you pretending that some skinny girl who put on a pair of tights is “fit.”  Stop the Scroll Spend that Time Dreaming, Meditating, and Tapping into Higher Vibration Emotions. It's addictive and it's become compulsive for many. We check our cell phones something like 96 times a day according to a global tech survey in 2019. I would guess after the pandemic, it's more since electronics became our lifeline to connection.  If you have work or you have a purposeful reason, of course, you have the need. But I'm talking about allowing constant notifications from Instagram telling you someone went live. What about the endless scrolling, or half-hour you can waste watching Tik Toc or Reels?  Inevitably you come across something that spins you into comparison mode or causes anxiety. Those kinds of things sink your vibrations. If you love it and want to socialize, limit your time and try setting a time other than the first thing that hi-jacks your time and emotions every day. I think it's tough if not impossible to enjoy better wellbeing if you make yourself regularly feel less-than or not enough.  No one wants a tombstone that reads, “She watched a lot of CNN, and was always anxious,” or “she lovingly scrolled social media in the morning with her coffee.” What are the most important people, purpose, and emotions you want more of in your life? Start and plan around those. Try a social media or news detox for a day, a week, or an “intermittent social fast” where you plan when and take in the highest quality when you do it. Track how your emotions, time, and energy respond.   Feed Creativity & Positivity  When I was mostly mom, although also working, and I was all about the day-to-day care and feeding and the sports practices and games, the sleepovers, the birthday parties… I was into scrapbooking. It was a big creative outlet for me. It got me away from grading university students' papers, writing exams, sitting mindlessly in front of the TV. And I was consuming magazines and following podcasts (there were few but some), and social media of creative, crafty moms. I have an entire bookshelf of scrapbook inspiration with the corners folded down or marked with post-a-notes. It's what I did with my friends.  When I was a personal training director and business coach teaching customer service, sales, and marketing I was inspired by conferences and recordings from them. Twenty years ago, as I was speaking on stages more frequently, and hosting radio shows before podcasts were a thing, there were audio recordings.  Then building Flipping 50, I would listen to CDs for 20 hours during a round trip driving to Iowa from Colorado. Now, I listen to podcasts or catch up on call recordings or masterclasses every time I go for a walk or hike whether that's for one hour or three. It may be about business or about women in business specifically, or how to create a work culture that creates a team that works well together with self-initiative.  The point is, I didn't listen to the same thing for inspiration. It had to change. I needed something directly related to what I wanted. Now, there are so many podcasts that you can search for a voice, an influencer if you will. Or you can search by topic and find podcasts that support you. Sometimes you want short clips of quick tips and for others like me, I crave a 60-minute podcast. If it's by someone I really respect a 90-minute episode is awesome for a long walk.  Tell me in the comments, what length of the podcast is best for you? What do you love? And why? Feed Your Energy  All too often “wellness” is associated with fitness or a weight goal. The path to that is associated with punishing exercise and deprivation of pleasure in food. That of course backfires and it's in part why the diet industry is a thriving billion-dollar industry. The seduction of what you really will never attain through starvation and overexercise is from marketing that's truly damaging to the emotions, metabolism, and health of those that fall for it.  Exercise and diet that supports optimal weight and fitness, will boost energy, endurance, and strength, almost immediately. If you're instead exhausted, sore, and craving, those are signs something is wrong. Diet culture has led women to believe they should suffer (be cold, lack energy, be constantly hungry) in order to reduce calories and get or stay thin. Not true. Have you tried consuming 35 -40 grams of protein at a meal? Almost impossible for women who first try it.    If you've been eating Greek yogurt or having a couple of eggs for breakfast, or collagen protein alone thinking you got your protein in, you're respectively between about 15 and maybe 20 for the yogurt, 12 grams for the eggs, and not actually satisfying muscle's protein need with collagen alone. It may help you stay full, but it won't help you avoid muscle loss that comes with weight loss.  Feed Your Emotions While the connection between better wellbeing and food is obvious. We sometimes starve our souls. You may actually need to start here. When you're in love or experiencing joy, you make better health choices. When on the other hand you're grieving, depressed, sad – all human emotions we need to experience - it's hard to make the choices that support you best. You're not going to exercise your way out of depression, but you can support it. You aren't going to yoga your way out of a need to grieve, but you can support it.    It may not start with the movement. Maybe it's just breath. Try it right now. The very act of taking a deep breath in and then exhaling completely stimulates your vagus nerve. You activate your parasympathetic nervous system. You can experience a greater sense of calm. If you're grieving, you may not think you need more calm, but more energy. I get it, I lost my mom last year, and just prior to her passing I felt all the energy, the anxiousness, the helplessness. Then after I was drained, hit with the tidal wave of emotions. So, I was calm, too calm for my day-to-day activity. But that kind of calm put me in a place where practicing gratitude and experiencing the love and abundance of care I was receiving from people all around me, helped create more energy. That then got me moving a little more, gradually feeling a little more resilient and a little less fragile.  Experiencing emotions release hormones like oxytocin, serotonin, and dopamine. Those help us feel better. Mentally feeling better doesn't mean we skip the necessary grieving or sadness we go through in life, but it helps us be able to function while we're doing it. Try just breathing. Bring yourself to places and times in your life full of love and joy. Then express gratitude. Those are higher vibration emotions that you can tap into as often as you want to so that you can handle the other emotions too.  Find a Purpose  Working in fitness for nearly four decades I've heard everyone from teenagers to 60-somethings say they are passionate about fitness. That was often as they explain why they were at a job interview, or sometimes on a podcast.  Purpose, however, is more. The purpose is not fickle or temperamental.  Passion sometimes fades in new fitness professionals when there's a realization that every part of the job isn't fun. When it's not all about Lululemon tights (no offense, I like them too), or donning make-up to teach in front of the class and in front of a mirror. When it's not just about being bubbly and happy because you teach a couple of classes a day or a handful a week, but you have to think about customer service, pay the bills, and do the paperwork.  We lose a lot of passionate fitness trainers, let's just say. In fact, 9/10 fitness businesses went out of business in the first 3 years before the pandemic. Of those that lasted for the first 5 years, a smaller but significant portion of those also goes out of business. Post pandemic we know we're somewhere between 20 and 40% of established fitness businesses haven't survived or are threatened. Many smaller businesses never actually really start… it isn't a profitable business, it's a hobby.  Defining Purpose and Passion The purpose is different. With purpose, you're committed to a worthwhile cause no matter what. You're not ignorant of risks but you're willing to take them and decide you'll do what needs to happen to make it work. Decisions are made not based on what you “like” to do alone, but on what makes you excited and willing to get up and do what you know makes a difference.    Passion is close to needing to have friends and have people like you. The purpose is willing to say the things that create polarity and swim upstream to make changes you think are necessary. Passion chooses social media posts to be popular. Purpose chooses to say what needs to be said and lets the chips fall where they do.  I'm sharing this with our fitness and health professionals, too. I challenge you that the passion you have may not be for fitness. Consider, if you were in an accident and couldn't be the physical body you are now, would you still be passionate about fitness and teaching it? If you were financially struggling, would you continue to do this thing you're doing in the same way you're doing it, or would it be the first thing you dropped in order to make ends meet?  If you truly have a purpose – in any arena – you'd be willing to take risks, do the thing. If it's a passion, it is something you're doing for now. The purpose may mean that your passion is just the vehicle. For me, that has become true. My passion isn't fitness. It's about helping people become the strongest, most resilient in each of the roles they play or want to, and fitness & health are how I do it.  Stop Creating a Life That You Want to Vacate and Retire From I remember one of the first semesters I taught in the Department of Kinesiology. I was honored to teach at a university campus I'd been visiting since I was 7 years old. My grandmother had graduated from it in 1922. My mom and dad both attended. My sister, brother, and cousins attended… and then I attended.  But in the hallway after a day of classes, a professor and colleague from a fitness business said something about the number of weeks left ‘til spring break and the end of the semester. I thought, how awful to have created a life you want to vacate and retire from.  In my journey as a fitness trainer who visited my clients in their homes and saw them in fitness centers, I realized there are more people who live like that than don't.  Listen, no one can or should choose your job for you. In these times a business can be born from an idea and a computer, or even a phone. But if it's just something that makes you want a day off, that makes waking up in the morning anything but looking forward to, think about what's missing for you.  Maybe you did retire from that career and we're so ready. The Pandemic changed many jobs. You may have experienced a desire to get out for many reasons. Is there, however, something missing now? Could you fill that void by volunteering? Teaching others the skills you have?  What's your take-away? Leave me a comment at /better wellbeing below.  The Power of One Looking to get started with an exercise that you love. If you'd like to overhaul your routine, your fitness, sleep habits, the way you eat and nail down priorities, consider spending 90 minutes with me. Before the first-minute starts, I'll send you homework to return to me, then after our comprehensive discussion about everything you, from your schedule to goals to past, present, and future exercise experiences, I'll follow up with a plan to start now and an indication of how to progress. You'll leave with a weekly idea of how to incorporate enough protein, how to intermittently fast, and when to exercise. You'll have an exercise plan for the week based on whether using videos or following a list of exercises suits you best. Resources:  Ultimate Consultation session https://www.flippingfifty.com/store/coaching-programs/private-coaching-90-min/ 

What does meal planning, vacation workout tips, and the daily splurge battle all have in common? These are all real struggles that real moms are battling on a daily basis. Today, I'm letting Jen, Janelle and Katie ask me what they need help with the most, and you get to listen in as I coach them through some solutions to try. If you find yourself giving up on meals and often choosing the unhealthy option, you need these tips.  If you're afraid that your workout consistency and progress will get derailed when you have to take a break (like a vacation), let me help you out.  And if you keep struggling with those little everyday food splurges, these solutions will help!  Put these strategies and tactics into practice today and you'll have the confidence that you're doing the right thing in these scenarios.    MORE RESOURCES:  Total Nutrition Reset - reset your eating habits and establish healthy food choices for life in just 30 days! FREE! - Download my free report on the Three Eating Dangers to Avoid to Reset Your Eating Habits Follow Megan on Instagram

You're trying to exercise your way to weight loss but you're entering menopause (or you're IN menopause) and you're not seeing results. Did you know that there is a right way and a wrong way to exercise after 50? Did you know there is a right way and wrong way to exercise with a thyroid condition? Join me and my AMAZING guest Debra Atkinson, Wellness Coach, Hormone Balancing Fitness Expert, and Flipping 50 founder, as we discuss exactly what you should be doing to finally get results.Debra links: Here's the amazing FREEBIE you can grab now: https://www.flippingfifty.com/5dayflipThis is a 5 Day video series with short, doable videos especially for those who are in need of a start or restart or what they're doing is not working for them.Connect with Debra:https://www.instagram.com/flipping50tvhttps://www.youtube.com/flipping50tvhttps://www.flippingfifty.com/podcastLET'S GET YOUR LIFE BACK...Connect with Dr. Amie HornamanBook a free discovery call: https://dramiehornaman.com/book-a-callYou are worth the effort it will take and I will get you there. Trust the process!CONNECT WITH ME ON SOCIAL MEDIA:If you haven't already done so:Join my exclusive Facebook Group, Dr. Amie…The Thyroid Fixer...Love Your Mirror, for a Community of HOPE and Support in your thyroid journey.https://www.facebook.com/groups/dramie/Like me on Facebook: Amie Hornaman Nutrition and Functional MedicineSubscribe on Youtube: Dr. Amie HornamanFollow me on Instagram: @dramiehornaman

After years of working in the health industry, Dr. Stacy Irvine was puzzled as to why no one had been able to find a solution to successfully motivate everyone to lead healthier lives. In Canada and the USA, rates of many chronic diseases are increasing, obesity is more prevalent than ever, and our mental health is suffering. So, what needs to happen? In this episode Dr. Irvine joins the show to share her advice for adopting a healthier lifestyle—and the answer may surprise you! Listen in as Dr. Irvine explains her inspiration for her latest book, Your Better Instincts, as well as key takeaways for harnessing your instincts. You will learn why Dr. Irivine believes instincts are pathways to a better life, what happens when we spend a lot of our days sitting down, and the importance of allowing yourself time to recover. “Human beings were never meant to sit all day at a computer or walk around with a phone.” - Dr. Stacy Irvine This Week on Young Money: How to live a healthier life. How healthy living impacts your finances. What it means to rely on your instincts. Why personal stories are generally better received. The importance of moving your body every day. Why not all instincts should be acted on. What drives happiness. Key takeaways: Exercise daily. Understand your instincts. Rest and recover. Sleep is crucial. Make time for human connection. Connect with Dr. Stacy Irvine: Website LinkedIn Twitter Instagram Book Website Resources Mentioned: Tracey Bissett - The Money Coach for Entrepreneurs YouTube Channel Your Better Instincts by Stacy Irvine Young Money Listener Contest We are celebrating four years of Young Money! So, if you love the Young Money podcast, show us by leaving a review on apple podcasts. Share your review with us on social media and tag us or send a pic through in the DMs. For every review left for the Young Money podcast, you will be entered into a draw to win a book of your choice from one of our fabulous guests to help you on your financial fitness journey. There will be winners weekly so review away! Contest closes January 31st! Not sure how to leave a review, check out the instructions here. Rate, Share & Inspire Other Young Millionaires-in-the-Making  Thanks for tuning into the Young Money Podcast - the advice show for young millionaires-in-the-making! If you enjoyed this week's episode, head over to Apple Podcasts and leave us a rating and review. Visit our website to learn how easy it is to leave a review on Apple Podcasts. Don't forget to share your favorite episodes on social media!  Follow the Young Money Podcast on iTunes so you never miss an episode and reach out to us on Facebook, Twitter, LinkedIn, our LinkedIn Company Page, or by visiting our website.

Today we finish our month of Jeff's Monday Mindset Minute replays. In this episode, Jeff focuses on Endurance. Introduction by Sarah Giosi.

Good Risings is a mindset. Join Nichelle Hines for a daily dose of Motivation. Presented By: Cavalry Audio.  Producers: Jason Seagraves & Margot Carmichael.   Audio Editing: Revision Sound. Music: Gramoscope Music.  Executive Producers: Nichelle Hines, Dana Brunetti & Keegan Rosenberger.  You can now search all of the Good Risings episodes on Fathom.fm/GoodRisings! Learn more about your ad-choices at https://www.iheartpodcastnetwork.com

Corinne O'Keefe Osborn of Healthline tells us what causes dizziness after a workout Episode 1614: What Causes Dizziness After A Workout by Corinne O'Keefe Osborn with Healthline on Exercise Recovery How you feel affects every precious day of your life. Healthline understands that, which is why they're committed to being your most trusted ally in your pursuit of health and well-being. You can depend on Healthline to provide expert content along with genuine caring--both of which will support, guide, and inspire you toward the best possible health outcomes for you and your family. The original post is located here: https://www.healthline.com/health/dizzy-after-workout  Indeed, the number one source of hires in the U.S., delivers 1.5x more hires than even internal referrals, according to TalentNest. Get started now with a $75 sponsored job credit to upgrade your job post at Indeed.com/HEALTH. Offer valid through December 31st Visit Me Online at OLDPodcast.com  Interested in advertising on the show? Visit https://www.advertisecast.com/OptimalHealthDailyDietNutritionFitness Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode I reveal why I have taken up jogging…… believe it or not the reason is not for fat loss! I discuss exercise beyond fat loss and why as a society we often overlook the "non sexy” health benefits that come with exercising and generally being more active. I also talk on how societal weight stigma has led us to be constantly striving for fat loss and how anything less is labelled as a failure. References for the studies discussed can be found at www.Martin-MacDonald.com/Ep63 TOPICS 01:02 - Why I have started jogging… 04:45 - What are the benefits of exercise beyond fat loss 07:00 - How societal weight stigma is manipulating our exercise goals

I'm showing you how to stop obsessing over exercise and learn to truly LOVE it, simply for the sake of it. You don't need to exercise to be thin, but it is possible to enjoy it just for the fun of doing it, so I'm sharing three things you can do to help you come back to that true, innate love and joy for exercise this week.   Get full show notes and more information here: https://lauradixoncoaching.com/109

Partners supporting this show: REC GEN (Recgen.com/MMP for latest offer exclusive to MMP. REC GEN do not discount for any one except us) https://themindmuscleproject.com/recgen SAGA Fitness: https://themindmuscleproject.com/saga Check out our YOUTUBE Channel: https://youtu.be/4tHG3mSSM5E Check out our training programs: https://themindmuscleproject.com/programs Our episode sponsors: https://themindmuscleproject.com/partners Ask Questions on Instagram: https://www.instagram.com/themindmuscleproject/?hl=en Subscribe for email Updates: https://themindmuscleproject.com/newsletter New Fitness Business Podcast, In The Black: https://spoti.fi/3AlTx8n See omnystudio.com/listener for privacy information.

DO NOT FEAR CARBS. DO NOT FEAR CARBS. DO. NOT. FEAR. CARBS. If you do fear carbs this episode is for you, and if you don't fear carbs, this episode is also for you.   Here's the truth: You don't need to fear them, you just need to be mindful of how much you are eating them.   My goal by the end of the episiode is for you to have a clear understanding of why it's important to eat carbs and also why it's important to eat them in the right amounts.   So, let me ask you this…Do you know how many carbs your body needs?!   Copying how many carbs someone else is eating gives you an inaccurate number.   Googling it gives you an inaccurate number.   GUESSING gives you an inaccurate number.    So if the answer is NO, and you do not know the REAL number you should be eating…   You can download my free macro counting made simple online academy ebook here that gives you a step-by-step guide on how to calculate it yourself!   Or if you want my help, you can sign up for my macro counting made simple online academy here. I'll calculate your macros for you plus you'll get access to the enter academy.   Lastly, if you have any questions about what I discussed in today's episode, shoot me a DM @juliealedbetter. I'm more than happy to answer any of your questions!   If you loved this episode, you will also love...   Episode 46: Why You Should Consider a Reverse Diet (The Only Diet I Support!)

Anyone else struggle with motivation to exercise?  This episode is all about movement and how to foster a healthier relationship with exercise! I want you to fall in love with moving your body. Remember when you were little and would sprint around the playground at school?? Or you would climb the monkey bars at recess with no agenda? Our body was made to move and there are so many benefits that come from exercise. However, these benefits sure are hard to reach if we don't like exercise and struggle to get moving. I've been there too, and learning to fall in love with exercise (again) took work.  In this episode I've got 2 steps to help you fall in love with exercise (for the first time, or all over again)! Who is up for the challenge??    Cheers friends, and happy sweating!  Jess  

You've heard that swimming is all about technique. But how can you assess and improve your freestyle stroke? On today's episode, two expert coaches, Jeff Raines and Joanna Nami, identify some of the most common stroke deficiencies. Then they break down the freestyle stroke, provide an outline for improvement, and address how to best adapt your stroke to open water swimming. Learn what each coach looks for during a swim analysis and get tips that you can apply in your next swim session! Huge thanks to deltaG for partnering with us on this episode. To learn more about the performance boosting benefits of deltaG Ketones head to deltaGketones.com and use code TRIDOT20 for 20% off your order. On their site you can: 1. Learn more about fueling with deltaG ketone products 2. Make a standalone purchase, or subscribe for ongoing deltaG ketone deliveries 3. Book a FREE 15 minute video consultation with Brian, an expert on exogenous ketones, and deltaG in particular, to discuss your individual goals and best choice of deltaG drink to exceed those goals.

My guest is Dr. Alia Crum, Associate (tenured) Professor of Psychology at Stanford University and Director of the Stanford Mind & Body Lab. Dr. Crum is a world expert on mindsets and beliefs and how they shape our responses to stress, exercise, and even to the foods we eat. We discuss how our mindset about the nutritional content of food changes whether it is satisfying to us at a physiological (hormonal and metabolic) level. She also tells how mindsets about exercise can dramatically alter the effects of exercise on weight loss, blood pressure, and other health metrics. Dr. Crum teaches us how to think about stress in ways that allow stress to grow us and bring out our best rather than diminish our health and performance. Throughout the episode, Dr. Crum provides descriptions of high-quality peer-reviewed scientific findings that we can all leverage toward better health and performance in our lives. Thank you to our sponsors Thesis - https://takethesis.com/huberman ROKA - https://roka.com - code "huberman" InsideTracker - https://insidetracker.com/huberman Dr. Alia Crum Links Twitter Stanford Mind & Body Lab  Support Dr. Crum's research at Stanford (tax-deductible) Dr. Crum's published work  Our Patreon page: https://www.patreon.com/andrewhuberman Supplements from Thorne: https://www.thorne.com/u/huberman Huberman Lab Social Instagram Twitter Facebook Website Newsletter Resources Toolkit for changing stress mindsets  Publication on mindsets & side effects Changing patient mindsets about non-life-threatening symptoms during oral immunotherapy Stress, mindsets, and success in Navy SEALs special warfare training Nutritional analysis of foods and beverages depicted in top-grossing US movies, 1994-2018 Nutritional Analysis of Foods and Beverages Posted in Instagram Accounts of Highly Followed Celebrities Timestamps (00:00:00) Introducing Dr. Alia Crum from Stanford University (00:03:15) Thesis, ROKA, Inside Tracker (00:08:26) What Is a Mindset & What Does It Do?  (00:14:45) Mindsets Change Our Biological Responses to Food (00:22:28) Beliefs About Our Food Matter (00:25:57) Placebo vs Beliefs vs Nocebo Effects (00:28:57) Mindset (Dramatically) Impacts the Effects of Exercise (00:33:44) Motivational Messaging & Mindset About Fitness (00:39:30) The Power of a ‘Potency & Indulgence' Mindset (00:42:03) Mindsets About Sleep, Tracking Sleep  (00:45:00) Making Stress Work For (or Against) You (01:01:50) Mindsets Link Our Conscious & Subconscious (01:04:50) 3 Best Ways to Leverage Stress (01:10:40) 4 Things That Shape Mindsets, Influencers & Mindsets (01:19:40) Mindsets About Medicines & Side Effects (01:26:25) How to Teach Mindsets (01:31:47) Dr. Crum's Research, Clinical & Athletic Backgrounds (01:36:20) The Stanford Mind & Body Lab, Resources for Stress (01:38:30) Synthesis, Participating in Research (01:39:04) Subscribe, Sponsors, Patreon, Instagram, Twitter, Thorne Title Card Photo Credit: Mike Blabac Disclaimer

Dr. Noah Shaftel is an orthopedic hand/wrist specialist at the Christ Hospital Health Network. In this episode, Dr. Shaftel answers your questions! Including wrist pain during pushups/planks, tendonitis & carpal tunnel causes and solutions and advice for people that depend on their hands for their job. If you have additional questions, send them to: Marketing@TheChristHospital.com     If you're in need of a health coach, and you'd like to check out Team Fit With Me - Get 10% off month 1 of all packages, plans, and add on services using this link:  www.teamfitwithme.com/poundthis   For personal training with me at Cincy 360 Fitness email: Amanda@AmandaValentineBites.com Find me on Instagram: https://www.instagram.com/youcanpoundthis/ Website: http://amandavalentinebites.com/

Fat activist and Comfy Fat founder J Aprileo joins us to discuss how to find comfort in a larger body without weight loss; how improving accessibility for fat people can benefit people of all sizes; how fatphobia shows up in progressive spaces and in healthcare; the intersections of gender identity, body size, and body acceptance; learning to embrace their nonbinary identity without shrinking their body; and so much more! Plus, Christy answers a listener question about how to deal with plantar fasciitis (and why weight loss is NOT the answer). (This episode originally aired on October 21, 2019.) J is a nonbinary freelance writer and the founder of Comfy Fat, a site dedicated to sharing resources for plus-size people, trans advocacy, and the intersections of size and gender. J creates content not only to help make the world a little more accessible for fat folks, but also to try and just be the representation they wish they'd had growing up. They live in the midwest with their partner Corissa of Fat Girl Flow, two lovely pups, and one very independent calico cat. Find them online at ComfyFat.com. Subscribe to our newsletter, Food Psych Weekly, to keep getting new weekly Q&As and other new content while the podcast is on hiatus! If you're ready to break free from diet culture once and for all, come check out Christy's Intuitive Eating Fundamentals online course. You'll get all your questions answered in an exclusive monthly podcast, plus ongoing support in our private community forum and dozens of hours of other great content. Christy's first book, Anti-Diet, is available wherever you get your books. Order online at christyharrison.com/book, or at local bookstores across North America, the UK, Australia, and New Zealand. Grab Christy's free guide, 7 simple strategies for finding peace and freedom with food, for help getting started on the anti-diet path. For full show notes and a transcript of this episode, go to christyharrison.com/foodpsych. Ask your own question about intuitive eating, Health at Every Size, or eating disorder recovery at christyharrison.com/questions.

My guest today is Neuroscientist Andrew Huberman. Andrew is a Professor of Neurobiology and Ophthalmology at Stanford. Andrew runs Stanford's lab that primarily studies brain states - such as fear, courage, anxiety, calm - and how we can better move into and out of them through practices like visual cues, breathwork, movement, and supplementation. We just had Andrew on for episode 1204 where we talked about having the perfect morning routine, eliminating brain fog and managing your dopamine levels.. so make sure to go to lewishowes.com/1204 so you can check that out if you missed it.In this episode we discuss how sleeping poorly negatively affects you, the main things that prevent you from sleeping well and how to fix them, how nutrition and exercise affect sleep, what is happening in the brain when we sleep and so much more!For more go to: www.lewishowes.com/1219Check out the last episode with Andrew Huberman: www.lewishowes.com/1204The Wim Hof Experience: Mindset Training, Power Breathing, and Brotherhood: https://link.chtbl.com/910-podA Scientific Guide to Living Longer, Feeling Happier & Eating Healthier with Dr. Rhonda Patrick: https://link.chtbl.com/967-podSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Jillian opens up about her life changing injury -- fracturing her spine and herniating three discs. She's joined by the world's foremost expert in rehabilitating spine injuries and healing back pain, Dr Stuart McGill. They discuss everything from injury prevention and pain management to proper injury assessment and the importance of identifying the right course of action to ensure successful rehabilitation. If you live with chronic pain, or struggle with a current or old injury that diminishes your quality of life, this is a must listen. GUEST LINKS:Back Mechanic and other books by Dr. McGill: https://www.backfitpro.com/books/Website: https://www.backfitpro.comFor 25% off The Fitness App by Jillian Michaels, go to www.thefitnessapp.com/podcastdealFollow us on Instagram @JillianMichaels and @MartiniCindyJillian Michaels Community: https://www.facebook.com/groups/1880466198675549Email your questions to JillianPodcast@gmail.comYou can find new episodes of Keeping It Real: Conversations with Jillian Michaels, completely ad free, on Wondery+ https://wondery.app.link/jillianSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Who's fired up today? I hope so! I want to talk about two important things with you--Leadership and Energy. Last I checked, we could all use more great energy these days. And leadership is always valuable and worth discussing.    Specifically, I want to talk about the relationship between energy, leadership, business, success, and results today. Regardless of the industry, sector, or career you're in, there is no doubt that your energy, communication, and leadership play paramount roles in creating the peace, happiness, success, and fulfillment you desire in life.   Today's episode is a favorite as I have a special guest on the IMPACT SHOW. Natalie Peterson is not only a leadership and stamina coach with 15 years of experience in organizational development, but she is also a former employee of Fitness Quest 10 & Todd Durkin Enterprises for many years. So be ready for some great stories, many funny and some not so funny!    Natalie and I are going to go deep in conversation about:  - The IMPACT Natalie had on Fitness Quest 10 & Todd Durkin Enterprises. We also share some great lessons & stories on leadership and energy, despite her sharing some good dirt on me. - How she became a Human Performance Coach & a Leadership Strategy Consultant. - Top leadership skills for lasting IMPACT and the 3 enemies of being present. - What great leadership & communication looks like today and how that's different than even a few years ago. - One of my biggest pet peeves when on a ZOOM call or meeting. - The importance behind effective leaders practicing self-care, taking breaks, and breathwork. - How to create energy that is sustainable, consistent, genuine, positive, and contagious. Yes, positively contagious! - Why she loves Ted Lasso and how those lessons apply today in leadership. - Why it's important to do things right the first time you do them.   Enjoy today's SHOW. It's full of great content on leadership, high performance, and getting results in today's new business climate.    If you find value in today's podcast, please share it on your social media or send the link to your friends, family, colleagues, and co-workers who are looking for great content on leadership, teamwork, and high performance.   Todd Durkin Social Media: Instagram & Twitter: @ToddDurkin Youtube: https://www.youtube.com/user/ToddDurkinFQ10 FB: @ToddDurkinFQ10 #ToddDurkin #IMPACTShow #GodSizedDreams    Natalie Peterson Social Media: Instagram: @nataliepetey Facebook: Empowered Working Mom's Network LinkedIn: www.linkedin.com/in/nataliepetey/    —   1:30 - Todd shares his personal theme for 2022. E.N.E.R.G.Y.   Y'all know I love acronyms and E.N.E.R.G.Y. is an acronym that stands for:  E: Enthusiasm & positive Energy  N: Never quit, Never die mentality; no bad habits E: Extraordinary health R: Resilience, rules, and resolutions G: Get your mind right to live God-Sized Dreams Y:  Yes, Yahweh, & Yoga 5:30  - Todd introduces Natalie Peterson. History with Todd/TDE and top lessons learned    10:01 - How Natalie became a human performance coach. One of the best parts of working with TDE/FQ10 was the people Top 3 lessons learned: Team, Culture, & Circle of genius. Ready, Fire, Aim mantra    19:19  - Natalie shares her new path as a Leadership Strategy Consultant. Develop leaders. Retain talent. Exercise physiology. Organization Development + Exercise Physiology = Total Human Performance.   21:50 - Top leadership skills for lasting IMPACT! #1 Ability to be Present. #2 Show Empathy. #3 Be Intentional & Target Influence   22:33 - Leadership Skill #1: Ability to be Present. You go first. Be present with yourself. Take care of your needs. The 3 enemies of Being Present. Being more present and turning off the distractions.   30:14 - Leadership Skill #2: Empathy. The decline of empathy over the past 40-50 years. “Be curious, not judgemental,” Ted Lasso. Empathy over ego. Listen with your eyes vs. your ears. How to win the caring game.    34:40 - Leadership Skill #3: Be Intentional & Target Your Influence. Meet them where they are. Ask them. Be quiet (7 seconds). Leading today is different in many ways.   39:43 - Mindset shifts to refresh your energy. A good morning routine. Start small/Start over. Consistency. Directed Attention Fatigue/Take Breaks. Habits Todd had to fix and eliminate. Books to read: The Compound Effect by Darren Hardy and Atomic Habits by James Clear.   47:16 - Natalie shares skills on Targeted Leadership. Positive interaction. Maximize time & moments. “The Leaders Protocol”. “If you don't have time to do it right the first time, when will you have time to do it again?”   58:58 - Todd Outro. Did you order your Get Your God-Sized Dreams Planner 2022 yet? If you have not already ordered it, it's NOT too late. It has my entire “Annual Strategic Plan” questions for your year and life, quarterly planning, 10-Forms of Wealth & 3-in-30, WLAG's, my “win the day” formula…and then some. More than just a planner, it will help you fulfill your biggest dreams, vision, mission, and what God has called you to do! We reverse engineer your success starting from your life to your year, quarter, month, week, and day down to the hour. Get it TODAY!    GET IT TODAY on Amazon - The God-Sized Dreams Planner - Durkin, Todd: Books   ---   More about Natalie:   Natalie Peterson is a Human Performance Coach who helps leaders become more effective with the people they influence and have the energy to replicate their success. As an industry expert, she is the creator of The Stamina Protocol® and host of the Mom Entrepreneur Playbook Podcast. Her 15 years of experience in organizational development and a Masters degree in Exercise Physiology blend together to provide a unique solution for leadership development, retention, and burnout recovery. She holds a Master Trainer Certification in Situational Leadership®, The Leader's Protocol®, The Service Protocol®, Forte Communication, and is a Marshall Goldsmith Certified Executive Coach.    Natalie has traveled all of the United States and Latin America, implementing stamina and leadership curriculum and coaching into organizations, across every industry, from healthcare to retail and global center.     Connect with Natalie Peterson: Website: www.nataliempeterson.com Energy to Lead Self Assessment: /www.nataliempeterson.com/E2Lassessment Podcast: https://podcasts.apple.com/us/podcast/mom-entrepreneur-playbook/id1559992736 Instagram: @nataliepetey Facebook: Empowered Working Mom's Network   ---   Something God-Sized is coming your way soon… https://todddurkin.com/gsd-coaching-waitlist   ---   Are you a Trainer, Coach, or Fitness Business Owner seeking to make a massive IMPACT in your business & life in 2022 and would like me to Coach you to fulfill your Full Potential?   You are only as good as the people you surround yourself with. Level up today with my “Best in Class” MASTERMIND program for fitness professionals. I invite you to connect, share, and grow with the fitness industry's top coaches, trainers, and entrepreneurs. My MASTERMIND is for passionate and purpose-driven fitness professionals who want to create success & significance in their personal and professional lives.  If that sounds like you, visit: ToddDurkinMastermind.com to enroll or apply today.   If you do so within the next 7-days, you will receive a FREE video of one of my recent “ALL MASTERMIND” coaching calls. There are so many lost souls right now that need “our” LIGHT.  Let's make a difference together, one life at a time!    www.ToddDurkinMastermind.com   ---   Please keep your questions coming so I can highlight you on the podcast!!    If you have a burning question and want to be featured on the IMPACT show, go to www.todddurkin.com/podcast, fill out the form, and submit your questions!    ---   Don't forget that if you want more keys to unlock your potential and propel your success, you can order my book GET YOUR MIND RIGHT at www.todddurkin.com/getyourmindright or anywhere books are sold.   Get Your Mind Right now available on AUDIO: https://christianaudio.com/get-your-mind-right-todd-durkin-audiobook-download   Want more Motivation and Inspiration?? Sign up for my newsletter The TD Times which comes out on the 10th of every month full of great content  www.todddurkin.com   ---   ABOUT:   Todd Durkin is one of the world's leading coaches, trainers, and motivators. It's no secret why some of the world's top athletes have trained with him for nearly two decades. He's a best-selling author, a motivational speaker, and founded the legendary Fitness Quest 10 in San Diego, CA. He currently coaches fellow trainers, coaches, and life-transformers in his Todd Durkin Mastermind group. Here, he mentors and shares his 25-years of wisdom in the industry on business, leadership, marketing, training, and personal growth.   Todd was a coach on the NBC & Netflix show “STRONG.” He's a previous Jack LaLanne Award winner, a 2-time Trainer of the Year. Todd and his wife Melanie head up the Durkin IMPACT Foundation (501-c-3) that has raised over $250,000 since it started in 2013. 100% of all proceeds go back to kids and families in need.   To learn more about Todd, visit www.ToddDurkin.com and www.FitnessQuest10.com.   Join his fire-breathing dragons' community and receive regular motivational and inspirational emails. Visit www.ToddDurkin.com and opt-in to receive his value-rich content.   Connect with Todd online in the following places: You can listen to Todd's podcast, The IMPACT Show, by going to www.todddurkin.com/podcast.   You can get any of his books by clicking here!  (Get Your Mind Right, WOW BOOK, The IMPACT Body Plan)

00:00.00 Max Shank Welcome back to Monday mornings with max and Mike Hope you guys had a great weekend today. We're gonna cover a topic that I think I have the most expertise in as you know I've just been flying by the seat of my pants talking out my ass for the rest of these topics because. Ah, have no authority on them whatsoever. But today we are going to talk about the vulcan plan how to live long and prosper and there's going to be no bs here. It's not going to be a low salt diet. It's not going to be limiting the amount of eggs that you eat. We're gonna get right to the. Things that really make you live a long time and also enjoy those years the most I'm once again joined by my trusty co-host Mr. Mike blood so. How's it going mike. 00:53.18 mikebledsoe It's going great I'm excited about this topic. You know there's a lot of information out there and as you were alluding to you know we won't be saying you to telling you to stop eating the egg yolks or whatever I know that everyone's. Probably so by this point seen the on Instagram or somewhere online the picture of the New York Times one month talking about how eggs are bad for you in another month how they're great for you and it's a prime example of just you could you can find evidence to support. Any health claim that you want to make 1 way one way or the other. So ah, what's exciting about that is that's ah, that's a huge opportunity for coaches and there's a necessity for coaches in the world because a coach our job is to help. Create the context we take the context of your life and then we take information that we've learned about such a ah topic that has an infinite amount of information and then distill it down for the individual. So I hope we can do that for you here on this. Show and it it's it can be It's a it's a heavy topic but the solutions are so simple I think that's what you're going to discover by the end of the show. Yeah. 02:16.63 Max Shank But they're not going to be sexy. Yeah I got ah I got a lot of ideas about that. This is probably what I write about the most um because everything else trickles down from your physical and mental health. Which those together combine for your health and you can certainly have success in 1 area without being healthy necessarily. But that's not really a goal I would like to help people achieve. So I think about this a lot. You already mentioned one of the big problems which is infinite information and along with that information you have a whole bunch of people who have a certain authority and they want to maintain that authority um. You know? For example, the physical therapists and doctors want to maybe ah keep the personal trainers off their turf like we don't want you guys doing any corrective exercise. That's our territory and. There are stories about like the medical doctor boards trying to block acupuncturists and chiropractors and chinese medicine and things like that. So. There's kind of an authority give and take where everyone's trying to promote their specific solution to this. Health thing. So there's infinite information and you also have these different entities who are trying to prop up their authority whether they have the best solution or not and then another big one. We have talked about before is the difference between causation and correlation. It's it's really tragic because I have actually seen a news piece that said salt excessive salt causes. 10% of all deaths in America now that is outrageous to make that claim and I looked at the studies they were citing to do that and it was just a total embarrassment. It could be. That having a higher salt diet is correlated ah because a lot of junk food has high salt but it is just so ridiculous to say that 10% of all deaths in America are caused by salt I mean it's ridiculous. So getting back to. 04:52.80 mikebledsoe And go. 04:57.85 Max Shank What you said before which is that it's simple solutions. That's where I have this idea called the popular paradox and things need to look really fancy for people to buy into them. You know I realized as I've been. Promoting my own products and developing some products behind the scenes that people will do something that looks cool before they do something that is good for them if it doesn't look cool. 05:26.98 mikebledsoe I think part of that is is that people when they when they think about their own problems. They've had such a difficult time solving their problem and so you know I've had this problem my whole life. The solution can't be simple. It's got to be complex and I really think that that's something that plagues people as they go you know I go well have you do drink is the first thing you drink in the morning water and do you go for walks every day. 05:52.19 Max Shank Um. 06:04.56 mikebledsoe Ah, go? Well no, but you know I'm doing the you know I'm monitoring my Hrv and I'm ah you know doing all this really complicated on this crazy training program and okay, well unless we and and and people you know just refuse to do it I think well there's 2 things is. Think that because they they haven't been able solved the problem yet that it must be.. It's going to require some Genius solution. That's just they could never have imagined so they're gonna again look for the authority just to tell them what to do whoever they assign that to be um, the other thing is I think that. In our youth for a lot of us. We associate effort with reward and a lot of people never outgrow that and so they think that it has to be hard if it's going to be effective and I think that if we. 06:55.59 Max Shank A. 07:00.97 mikebledsoe We take the approach that most solutions are simple and we put our attention on how to be effective versus the amount of effort we put into it people would would go a lot further. 07:21.94 Max Shank You just said 2 things there that were really awesome. The first is the desire for a complex solution because if the solution is simple. They're like oh god I'm so dumb like how did I not know that if you say. Ah, yeah, double your water intake and walk for an hour every day they're gonna they're gonna go oh that's like I shouldn't pay you for that solution. That's like too simple, but if you have them. 07:53.42 mikebledsoe I. 07:59.50 Max Shank Get if if it's true if you have them get blood work done and you're like oh you're ah you're allergic to cashews or something The problem is you're eating too many cashews. Ah then it feels like. 08:13.25 mikebledsoe Yeah. 08:17.85 Max Shank Oh how could I have known that you know what I mean it feels like okay that they didn't figure it out themselves. So they're not afraid to feel dumb. Ah so complex solution else I'm dumb and then the next thing you said was. 08:22.91 mikebledsoe Yeah, well I think I think that's a. 08:34.47 Max Shank That effort is proportional to the reward. But. 08:40.71 mikebledsoe Are you are you? okay. Are we on? Ah are we on a lag. Okay, what if your internet's just crawling I think I think it might have caught up. Sorry go ahead, go ahead cause I said something and then it took you like 10 seconds to. 08:45.66 Max Shank Was that? yeah. 08:55.39 Max Shank Maybe. 09:01.59 Max Shank Oh man, it's possible. Oh. 09:05.26 mikebledsoe Respond go ahead. 09:11.16 Max Shank Oh no, yeah I just stopped talking. But yeah, basically then the second idea is that effort is proportional to the reward that you get. 09:20.33 mikebledsoe Um, yeah, yeah, it's ah what it works it works for a yeah, it works it works for a while. Yeah I think our our shit's catching up. Um. 09:29.90 Max Shank Ah, it's hard to tell if we're on pace right now. 09:38.74 mikebledsoe Everyone listening I think we're having a little bit of a internet lag issue. Um, yeah, yeah, well you know I I know you and I both spent our youth living in a world where effort did equal reward and I think that there's like a. 09:42.21 Max Shank Technical difficulties. 09:58.59 mikebledsoe And and I think that in fitness, especially that definitely proves to be true until a certain point and ah you only know your own body for and so if you if you've been in fitness your whole life like max and I have been It's probably until the age of like 30 that. It almost didn't matter how what the quality of our exercise was to our knowledge from our perspective and then after 38 things start showing up for sure. But ah. You know going back I I look at myself and I and I can say oh I could have trained way more intelligently way more simply had fewer injuries and gotten a lot stronger and I'd be a lot stronger and healthier now. But yeah I there's no way I could hear that message when I was younger because every time I put in effort I got a reward and I didn't know that the reward could have been better but you know it was a reward nonetheless. So I think that I witnessed this and and entrepreneurs have a fitness or military background and. Usually they they choose the hard path a lot There's like a lot of hard path choosing in with in over time the harder the path the lower the reward and so there there's ah a point in time where it's you got to switch tracks. But the the thing that you were getting at or the thing you mentioned with the like the food sensitivity and so needing someone outside of yourself to tell you what it is is is interesting because these food sensivity tests aren't going to test for everything and then they'll tell someone like. 11:28.21 Max Shank Well. 11:45.12 mikebledsoe Food sensitive tests would tell me that dates are fine for me. But every time I eat dates I fart for two days they're not fine for me but like if I only but people will will take a test and then they won't analyze their own shit in a toilet and be like oh I'm fine I got the test I don't need. You know to watch my my intake of you know dairy you know every time it I eat it. It bloats me but the test said I'm fine. So but that's that's 1 thing I guess ah I'd like for people to take from this is. Tuning into your own body and knowing what you may have a sensitivity to how do you respond to all these different types of stimulus and it requires a little bit of living a little like habitual and systematic because if you don't systemize anything. 12:32.30 Max Shank A. 12:40.31 mikebledsoe You know, doing anything Systematically, you can't really improve it. You got to it. There's a way of decreasing the amount of variables in your own life. So that you can make those systematic improvements. 12:53.79 Max Shank Man There's a lot to unpack here. Um number one effort is not proportional to reward but effort does bring reward so one of the big risks I think is you will. 13:04.77 mikebledsoe Right. 13:13.45 Max Shank Put in effort and you will get a reward and you will conflate more effort with more reward but in actuality the way the body works for athletic performance which I think is the most rational way to train. You want to give yourself more athletic ability more springiness more elasticity more resilience to injury. Um, you're not going to improve your athleticism. When you go into excessive effort. In fact, you're actually going to start taking away from your athleticism with excessive effort. You know the best athletes in the world are the ones who can cycle between tension and relaxation at the quickest interval and it's not about. Maximum effort. It's about maximum skill so you're far better off hovering around that you know 50 to 80% effort level most of the time. So the whole idea that effort is proportional toward is like ah basically a form of masochism. Essentially like if I'm not ah in some sort of physical pain then my workout which is another silly name is not giving me the results that I'm after so that's ah the the myth of effort is ah a huge one. For athleticism and for training in general and then touching on the nutrition thing. Ah there's a ah couple pages in Paul check's book where he shows like a. 15:05.46 mikebledsoe The poopy police. 15:04.54 Max Shank The the poopy lineup I don't know if you remember that one the poop. Well yeah, the poopy police and the poopy lineup is like what the different ones look like and what likely the problem is and that there's just there's just one. 15:10.79 mikebledsoe Yeah. 15:19.93 Max Shank On the next page which is just this basketball player who's this like gigantic log which is the optimal ah defecation essentially so being willing to like pay attention to that very obvious metric and. Ah, just accordingly is basically the type of thing that we are trying to avoid most people want to avoid paying attention. They just want someone to tell them how many almonds should I eat at nine thirty in the morning. should I have for lunch what should I have for dinner and the reality is people are just trying to get out of the responsibility of having to think for themselves and pay attention to what the fuck is going on and your body. Can survive on like bone marrow and bugs like our bodies are so crazy. Adaptable. We are omnivores. We have these sharp canines we have these grinding molars we have stomach acid. We're able to survive on a huge variety of things I'm not saying you should eat garbage every day. But if you did you would probably still survive as long as you didn't eat actual poison so trying to be perfect with nutrition. Silly, but um, you don't see a lot of obese people make it to ninety years old and we don't need any scientific study to show us that being too heavy is harder on your body like you just won't live as long so you're almost. You are better off eating more rich food that is to let you know a bagette and butter and lasagna. Whatever else gets labeled as bad now as long as you don't eat too much of it and as far as training is concerned. Ah, try to make it as effortless as possible and do something that you enjoy that gives you an expanded range of abilities so you have more options because if you're having fun doing what you're doing. It doesn't require any of that extra willpower. Um, you know that's a little suspect to your mood and the weather and things like that. But if you're really excited about something. You don't have to really think about it. So with the nutrition and with the exercise piece I would say um. 18:09.47 Max Shank Consistency and effortlessness with your movement so approach it like a skill for movement and then with nutrition is like ah you got to pay attention to how food makes you feel and it's it's easy to want to outsource that to someone else just tell me. How many grams of chicken breast I need to eat. It's like that's not how it works man like you gotta pay attention to your bowel movements and check the color of your piss like if you don't drink enough water and go for walks. You shouldn't expect to get a good result with what you're doing and I actually wrote an article. A while back called are you healthier than a plant and it was one of my better performing ones because I gave people like four levels of health and plant level was the first level and it was are you getting adequate water and sunshine. And if you have made that level then you go to the next level the next level is like I think it was dog like are you getting water sunshine and going for walks and then like the last level was like a ah monkey like are you do you play? Do you do things like that and there are four I can't remember off top the head. But. Should Google it. It's a good little read. Ah, it's not complicated and you shouldn't feel like you have to find a complicated solution to health. You know we we were able to live a long time and happily long before the. 19:44.00 mikebledsoe Yeah I want to dig into here in a moment by the end of the show at least I want to dig into what it is that you're doing and what I'm doing that is that we because I you and I have both simplified over the years. 19:43.49 Max Shank Infinite information of the internet. 20:01.74 mikebledsoe Ah I used to take a much more complex approach to things. Um and and you did too from what I understand but you know I want to really get to the remind people of the point you're making of it. It needs to be simple. It needs to be easy. It needs to be fun. And 1 of the things that I've been able to do in my life is create a lot of structures in my life that support the the habits that I that I want to put in place I tell people a lot you know I'll be at a party and there's brownies out on the fucking island. Counter and I put away more than most people at the party but and I'm also when a few people walk around with a 6 pack but the difference is is I don't have that at home because I don't I actually have a life where I don't have to practice that much willpower. There's a few things I have to practice willpower for but Jesus there. There was a time in my life where that was true when I was in my twenty s it I powered through everything I I did start creating structures that support me. 21:01.35 Max Shank Imagine if you did. 21:20.45 mikebledsoe But most of it was was I think being just a bachelor in some ways like at ah at a fucking heavy bag hanging in my living room and you know girls that come over and be like oh you got mats in a heavy bag in your living room. Okay weirdo um, but. When I like like putting those structures in place have been super super helpful and then it really does come down to lifestyle and the more I look at the the health problems in the world man there is. There are some habits that somebody could change like I think about my girlfriend's mom and you know we were talking to her about when she was here for Christmas we were talking to her about you know? are you going for walks. How much water are you drinking. You know, are you supplementing with magnesium before bed. You know there's you know I had to remind my girlfriend. She's like I want to have a ah really good impact on my mom while she's here I'm like okay, let's be happy if she leaves with like 1 or 2 things that she can improve. We don't need to go nuts because you have to restructure. 22:29.84 Max Shank A. 22:35.17 mikebledsoe Your entire life to just change one habit you move 1 thing and then that 1 thing moves something else and it's ah it's a big deal to create a new consistent habit and so I'm a big fan of seeing how effortless you can you can. Make a habit you know something like going for a walk in the morning is you know, put your change of like this this was advice. We used to get people that wanted to train in the gym in the morning, put your gym shoes and your change of clothes at the foot of your bed before you go to bed when you wake up, you know you got your. 23:08.60 Max Shank Right. 23:12.44 mikebledsoe Bottle of water on the counter you you walk out of your bedroom. You're wearing your workout clothes and you pick up your bottle like the next obvious step is you go to the gym or you you know you go for your walk or your run or whatever it is but I look at the society but then we're talking to her mom. And you know we had all these ideas about what she could do to improve her health and in in conversations I find out that she's in an office with no windows under fluorescent lights nine to eleven hours a day. 23:35.65 Max Shank A. 23:50.22 mikebledsoe At work and so she like she says why I do go for walks I get out of my office for like 10 minutes and then go for a walk and I go wow you know what? like that walk is actually not that like it's good that she's doing it. But it's not the highest leverage thing. And her arsenal. You know, just just putting a window in her office would be would be like a huge improvement and so it it does become very situational in a way but when I look at what's wrong with the health of. 24:10.20 Max Shank Um. M. 24:28.11 mikebledsoe Average American and then I hear stories like that and you know I try to think about what it's like to work at the grocery store when I go to the grocery store. What's it like to be a barber when I go to the barber a lot of the way these people are living their lives is just it's a lot of screens. It's a lot of artificial light. Um, and so I think that you know if for us to have a ah turnaround in Public Health. It's gonna require a pretty big shift in society at large and I well I was gonna say I don't want to discourage anybody because. 24:58.24 Max Shank Um, well it's like addiction. It's just ah. 25:07.32 mikebledsoe You do you do change the lifestyle one habit at a time but it's there. There's if you change one habit a month a year later you've got 12 new habits. Do you have a totally different lifestyle. That's that's very very possible. 25:09.27 Max Shank The. 25:20.10 Max Shank Um, yeah, boy you said a lot of really good stuff. There. Um, it's like addiction right? because 1 of the reasons I bring people back to fasting is not because it's the. Cure all um for every illness although it does seem to have like some of the best results in the cheapest way. It's funny that people keep looking for the fastest way to lose fat and it's literally called fasting it costs zero dollars 25:58.37 mikebledsoe I knew a guy who was charging thousands of dollars for a fasting retreat I was like ah you your main thing that you do is you don't eat. 25:58.80 Max Shank And people just keep looking for other things. But. 26:05.45 Max Shank Amazing. Did he also provide free room and board. 26:17.89 mikebledsoe Yeah, it's like a three day retreat thousands of dollars but you you know you're you're getting the equivalent of like one hundred and fifty dollars room but ah yeah. 26:18.83 Max Shank Ah, ah. 26:25.59 Max Shank Amazing. But that's exactly it is you need to the reason I say it's like addiction is um, what could be easier than to you know, stop drinking booze or stop doing heroin. Whatever it requires no effort whatsoever but the whole idea of being addicted to screens and you're substituting or you're using all of this time and all of this energy for things that don't love you back. Essentially. And I think of it like an intervention. The person has to be ready to accept that change first and foremost and there are other things that can help new lifestyle changes stick better. You can do it with somebody. That's huge, having someone that you go on walks with is definitely better. You know I have a standing ah exercise. Um. Session that I do with my friend Anders I have a standing weekly tennis session that I do with my friend Carson so it makes it a lot easier when you have someone else that you are ah doing it alongside your your vibe attracts your tribe right? So if you hang around. 27:49.32 mikebledsoe M. 27:52.91 Max Shank With people who tend to do more athletic things you're going to be more athletic yourself and if you hang around with ah food critics or something you're probably going to spend a lot of time eating too much so it's how do you get someone open. 28:06.27 mikebledsoe Yeah, yeah. 28:12.78 Max Shank To that change and then how do you make that change. Um take the best. How do you get it to stick. 28:21.90 mikebledsoe Yeah I like this social component I I do a weekly workout on Tuesday mornings with some friends where it's been years since I've I've done a decent amount of intense exercise. But I rarely like pick up the heaviest thing possible. Or like or or push my ah my aerobic or anaerobic capacity very hard. But once a week I go train with a group of guys where everyone has got ah a decent fitness background. So no, one's moving poorly. But we're going to go in and push ourselves. And you know half the time. It's a crossfit style workout and I I get in there and I and I go do that workout because if I work out at home I'll just be moderate all the time I'll push it less frequently. But I go there and I push it really hard and that that. Is really a check-in with myself because I'm a decade older than almost all the guys at the session. So it's it's actually nice to go do that. So having that social component to do something you knew I think is is awesome. Um I'm curious. What is what are some of your like how does your week. Do you have like ah a typical week and do you have your week structured in a way sounds like you got you know that workout with anders and you got a tennis lesson. What's happening. What do you schedule in your week that. Set you up for success and and your day as well. 30:22.67 mikebledsoe Can you hear me. 30:32.55 Max Shank Hello hello can you hear me we should we should pause. Let me see if I can fix the the inner all right? So basically my weekly routine is what you were saying. Um. 30:33.87 mikebledsoe Yeah. 30:52.18 Max Shank Have my appointments that are set 1 training session with a friend one tennis session with a friend and my goals are longevity and tennis related right now. I was laughing the other day because I was watching a little tennis and I saw this guy there this professional tennis player and I was like oh my god that guy's got an amazing body for tennis and this guy is so skinny is like 6 2 1 70 meanwhile I'm five nine and I used to walk around £200 just like a jacked little like brick shit house essentially and that was how I wanted to be I wanted to be ah buff to the point where I was intimidating that was my that was my fitness goal at the time. 31:37.30 mikebledsoe Yeah. 31:47.99 mikebledsoe Ah, sounds familiar. 31:49.32 Max Shank So My my training reflected those goals heavier weights more weights. Lots of food move bigger weights faster all that stuff and now my goals are completely the opposite. That I want to be able to move around quickly. I don't want to be carrying around a ton of extra weight and it's kind of the same thing that I tell people as far as my morning routine is Concerned. It's like my morning routine would kill you my exercise routine. Would probably not be what you want because you have different goals than I do So I exercise every day I go totally based on feel I'm still you know stronger than. 99% of people in most ways I find that if you don't push to your absolute Limits. You can handle a tremendous amount of frequency when it comes to training you mentioned that you have a heavy bag. 33:02.40 mikebledsoe E. 33:01.92 Max Shank Or had a heavy bag in your living room I mean my house is full of various gym equipment like I have a huge like Monkey Bar Stall Bar gymnastics setup in the backyard with several. Ropes and pulleys and a sled and all kinds of stuff and then in the garage I have different isometric trainers that I've built and balance beams and platforms and all this Stuff. So I mean I. Am an experimenter when it comes to this kind of stuff. So a lot of the stuff I do is just experimenting on myself. Um, that being set. 33:46.50 mikebledsoe But sounds like you've created an environment where we're practicing movement and improving your skills is just so easy. There's there's no friction between you and jumping on the balance beam with a club. 34:02.30 Max Shank Totally um I do hill sprints about once a week and it's not the most fun. Um, it's about 1% as fun as playing tennis but I still do it anyway. So I guess I do occasionally. Exercise a little bit of willpower. Um, frankly I think most of the exercise plans that people do really don't take into consideration the actual goals they want. It's kind of just parroting what the last guy said when it comes to exercise. I think people want to be able to move around. Um athletically and quickly that's the most important thing because that gives you the opportunity to try more things I think it's important for be. People to be able to carry something kind of heavy. You know a sandbag bear hug Carrie throw a sandbag on 1 shoulder other shoulder do a couple squats with it I don't get down with the super heavy squatting. Don't think the risk reward is really there I don't think it's appropriate for most people I think like a body weight sandbag squat for 10 to 20 will take you pretty much as far as you need to go in that type of leg strength. Frankly I see the squat as more of a resting position than a position that should be loaded extremely heavily the deadlift and sprinting are far more appropriate for loading up the legs single leg deadlifting as well. 35:50.82 mikebledsoe I agree with that. Ah I've cut out I've cut out squatting I mean I might do some cattlebell squats. But yeah, the load you know it's single arm catabell Squat load is low Sandbag squats. But yeah, pushing on deadlives pushing on on sprints. 35:53.51 Max Shank Ah, pushing pulling the sled and. 36:10.35 mikebledsoe And just different plios I'm with you on that. 36:10.99 Max Shank It depends on what you're trying to get right? What are you trying to get out of it. Um, you know I think of the said principle primarily specific adaptation to impose Demand. That's how you're going to adapt and you're looking for a couple things. You're looking for the actual tissue to adapt so muscle bone Ligament Tendon. So That's the stuff and then you also have. The neurological efficiency which is recruiting more motor units. That's why gymnast and Olympic weightlifter can do greater feats of strength and create more force and more attention more torque even with the same amount. Muscle So they're able to do more with less because of the neurological efficiency and then you have ah motor control which is also specific to the task. So um. Balancing ah targeting like boxing another good example I know you're into marksmanship so being able to hold steady while you move your body around is a pretty good skill as well. So There's the skill aspect. 37:33.66 mikebledsoe Um. 37:39.90 Max Shank And there's the stimulus for the adaptation of the tissue and the neurological drive. Let's call it like how much muscle can you recruit with your thoughts which is kind of a trip so to keep things pretty simple. Try to focus on isometrics explosive movements and then the pump which is not necessarily trying to get as crazy of a pump as possible but it's more about trying to maintain tension on what I'm working. For at least a minute plus so I'm not fully locking out. Let's say or I'm not resting in between repetitions. So. There's not really a rest spot. Yeah, exactly So Those are. 38:27.59 mikebledsoe You getting that time under tension. 38:34.72 Max Shank Essentially the 3 big things that I try to focus on as far as the type of stimulus is concerned. Um, it also maximizes risk reward so the safety is very high on all those. 38:40.24 mikebledsoe On that that also. Yeah, listening to you makes me think about the the concept of minimum effective dose and like anytime I Yeah yeah, well, you're talking about. You know the the sad principle and. 38:51.88 Max Shank Oh yeah, like I'm ah fully autistic with it now. Yeah. 39:05.24 mikebledsoe Anytime I hear that I think minimum effective dose I look back on my weightlifting career and how many times did I do 2 or 3 more sets necessary to make an improvement between day one and day two and I actually. Diminish the amount of results I would get because I was again going back to what we were saying earlier in the show effort more effort equaled more reward and what would have been a lot better is a little bit of effort for fewer for less volume would have given me a much bigger bang for my buck. Yeah, and so like now when approaching exercise is did I go a little bit harder or heavier than last time. Okay, cool if I did I don't need to go another £10 I just did better than last time chill out I think I think the wendler. 39:40.54 Max Shank The. 40:00.30 mikebledsoe System actually does a good job of teaching that. 40:03.70 Max Shank Yeah I think it really depends on the goal if you are professional then it might be worthwhile to sacrifice some of your health for performance you know sumo wrestler offensive lineman in the Nfl. You're not going to live as long but you'll be a professional athlete and get all this glory. But if you are an amateur that's a huge advantage you can do it for fun and if you are playing the long game. You won't put. As much pressure on yourself with each training session. You won't say oh I have to leave the gym in a wheelchair after leg day and like look the reality is if you exercise for 10 years you're going to be very strong. 40:46.37 mikebledsoe Yeah. 41:00.67 Max Shank As long as you are getting the stimulus ah required for a little adaptation and on the other side of that coin a lot of the strongest hands I've ever seen are attached to plumbers. 41:17.99 mikebledsoe A. 41:20.60 Max Shank Because they just like use their hands all freaking day they're like twisting pipe on and off and using a wrench and they're like doing hard stuff all the time and then you know there are all these myths that we perpetuate to try to maintain our. Authority somehow they're like oh you're overtraining and I'm like this guy just did 5000 repetitions of the arm exercise that you said the person should only do 3 sets of 10 on like it makes no sense. It's all relative to the individual and you know this nuance. 41:49.50 mikebledsoe E. 41:58.49 Max Shank Is what people are trying to avoid right? They're like don't make me think just tell me how many squats I should do on Monday Wednesday and Friday okay, and then we have all of these studies that come out which are fucking embarrassing where it's like oh. 42:04.26 mikebledsoe M. 42:15.40 Max Shank We proved that squats were better than leg presses. It's like over a fiveweek period like what are you kidding me like we didn't measure lunges. We didn't measure ah sled pushing. We didn't test sprinting and how are you measuring leg strength are you on the fucking leg extension machine or some shit like that. And what are these people doing when they're not in the and like I understand the desire to do that. But the most difficult cost to understand in anything is opportunity cost. It's very difficult. It doesn't matter whether you're exercising. Or whether you are investing. It's very difficult to say what should I invest in should I invest into ah you know Microsoft or Apple in the you know early two thousand s or something like it's really hard to say like because. You know opportunity cost is about the cost of everything else. You could be doing instead of that thing and that's how I became so hardcore in this philosophy that I've developed which is like what am I sacrificing by doing. Heavy back squats. What am I gaining from doing heavy back. Squats is this applicable to the broader population is it a good risk reward and what could I be doing instead and when you ask what could I be doing instead. It is a mind-blowing experience because you're like man I could like work on my footwork I could lunge I could pull a sled I could do step ups. You know, step ups are another exercise. It's like a friend zone exercise I called it in an article back in the day it was like side planks. And step ups and single arm rows. It's like so ah, that kind of leads me to my upper body training right now is like 80% um, pushing and pulling a cable or a band from a lunge position because it's very athletic position. It gives me the maximum carryover to being able to use that skill from a standing position and wouldn't you know most of the time. 44:28.65 mikebledsoe M. 44:44.66 Max Shank You need your strength when you are standing so it's shocking actually like I get some buff dudes coming in sometimes ah and they might bench like a lot of weight or something like that. But I put them in a lunge position. And do band presses at like a 45 degree and they have no rotational stability. They have no integrity through the foot and ankle to connect that entire kinetic chain and I mean we're talking like you know. £50 of force for one arm and they're like stumbling all over the place. They can't hold that position. They can't generate that force through the foot through the kinetic chain and finish it in their hand so being able to. Ah. Hold that athletic stance and shift the weight from a standing position while you push and pull with the upper body and it gives you a good opportunity to explore a diverse set of angles. That's that's like really sweet but it doesn't look that cool and it's. A little harder to measure like if someone says I yeah I benched you know 2 25 or 3 15 or whatever. There's like ah a certainty to it. It's like very cool if I'm like yeah a cable pressed £70 from a lunge position for. 1 minute using a sixty beat per minute metronome people are like I don't really know what to I don't really know what to make of that is that hard is that good and I'm like yes I also did some isometrics from that position earlier and the load didn't move at all. It's like. 46:36.59 mikebledsoe I I did so good. 46:39.54 Max Shank It's just not. it's it's it's um it's not quantitative in a way that is very satisfying so people usually avoid that and the same is true. Um in investing also a lot of the time the stuff that's really boring. Just. Quietly outperforms the market by like 20 to 1 you you get that kind of thing sometimes so ah, kind of went off on a good one. There. But basically there are fewer and fewer exercises that I gravitate toward. 46:58.84 mikebledsoe Yeah. 47:15.20 Max Shank In the light of athletic carryover and overall efficiency. But I I train a little bit every day because I recognize you don't have to like smash yourself to elicit that adaptation. And since I'm playing the long game. It's It's very psychological if I just train every day There's no confusion I can do what I want to but I'm not not doing nothing unless I feel really banged up which is. 47:50.68 mikebledsoe Yeah, um, over the years I've I've gotten more into whole body training each day training for like like you athleticism and you know when you're training the whole body and you're you're approaching it from a minimum effective dose. 47:51.24 Max Shank Pretty rare. 48:09.86 mikebledsoe Perspective then you're going to get wrecked way less often and because you're not just blowing out 1 group of muscles which means that you can your your movement patterns are Goingnna maintain integrity if you got a wheelchair yourself out after leg day like you were saying. You're you're probably damaging your motor patterns for athletic ability because how many days are you gonna walk weird when you could have been walking walking normal but to get yoke bro. 48:41.94 Max Shank Well and why are you doing that in the first place. It's a it's no, it's a but that's a trap like we think that. Ah, if we get all these muscles then the ladies are going to be like oh my god your muscles are so big. Ah you know, whatever, but that's not how it works at all. 49:01.30 mikebledsoe Yeah, yeah. 49:01.93 Max Shank Like nobody cared. It's only a small section of the other like we're talking to mostly dudes I would imagine to this but we've probably scared away but was it se twenty second episode we probably scared away like most of the ladies I think. 49:10.75 mikebledsoe Um, I I so well I got ah I got a Dm the other day from a woman who listened to our our show on relationships and the one that I think we probably several times during the show said well now that all the women have left. 49:22.73 Max Shank Ah. 49:29.53 mikebledsoe She loved it and sent it. She's like I'm going to send this to every guy I go on a date with like I ah. 49:35.84 Max Shank Whoa That's amazing. There must be something wrong with her. No I'm kidding if you're if you're listening. You're probably really great. Yeah, that's awesome. 49:49.50 mikebledsoe She's listening for sure. We appreciate you. 49:53.39 Max Shank Ah, no like if we're talking to dudes mostly like girls don't care about that like that is the trying to build big muscles to attract ladies is one of the worst cost benefit. You could do. It's gonna take so much effort to build muscle. And it's gonna have almost no impact on your love life. It's gonna have you should exercise because exercising makes you feel better about yourself. It makes you more physically capable but exercising specifically for larger muscles is. Ah, trap. You're not going to be as athletic and quite frankly, a lot of the way your muscles look is going to come down to your genetics anyway, I've seen some crazy examples where you get a gymnast I think he was the number 1 pommel horse guy. Can you think of like a more insane upper body exercise than the pommel horse like the pommel horse and the rings those guys are like freaks this guy can't remember his name I have it somewhere. Ah dude he couldn't sell protein powder on Instagram. 50:56.94 mikebledsoe So crazy. 51:09.23 mikebledsoe He. 51:11.52 Max Shank His arms were so scrawny he looked like the before picture for a protein powder ad for like some high school kid but he was so crazy strong and I'm just thinking like man all these programs out there that are like trained like a gymnast and it's like. Now, you're doing pushups and pullups on the rings and that's going to that's good to suddenly turn you into like this jacked gymnast body and you know I understand it's the ah progressive promises of advertising. Right? not not 8 minute abs 7 minute abs not 7 minute abs 6 minute abs 4 minute abs and then it's like you're going to build £10 of muscle in a month and I'm like if you're hitting puberty and doing steroids at the same time that might be possible. But. You know it's just these ridiculous expectations and that's another trap too is don't expect like an 8 to twelve week solution for you know, athletics and muscle building like even the idea of that. Is. It's just crazy to me like if you want to have long-term success. You have to like go into it thinking I'm going to make a lifestyle change and I'm going to train until I'm dead. That's that's the smart play there not like I'm gonna try to you know. 52:42.28 mikebledsoe Um, yeah, why that but the the further we look out and the further we set our goals the better. Our decisions will be from day to day you know people are setting a twelve week 52:47.35 Max Shank Whatever in eight weeks I mean I could just go on a good one here but go on. 53:01.77 mikebledsoe Goal which is you know? ah in twelve weeks I want a pr or I want to achieve this thing if you're always in a if you're always in a twelve week block and that does work when you're younger for sure. But if you're always thinking in twelve week blocks and you're not thinking about. 53:08.37 Max Shank Can be good. 53:19.14 mikebledsoe What about 3 twelve week blocks from now you're going to and you know you pick up well back in the day when I was a kid you know picking up a magazine. It's like you know a 6 weekek program or twelve week program to bigger pecs or whatever it is and if you're always training like that then you're. 53:27.64 Max Shank 7 53:37.48 mikebledsoe You're not going to age well. But if you go what is my 10 year goal like I have I have an end of life goal I'm working 100 years into the future and I say I'm training for 100 years from now. And my my goal is to be able to wipe my ass until a day I die being able to get enough thoracic rotation and be able to stand there and wipe my ass. That's a lot of old people can't do it. They cannot wipe their own ass and so. I um, yeah, yeah, well you know I'm 40 now sorry my my goals have become more practical but ah these the setting a goal that's ten years out you know I look I go what am I gonna how do I want to be when I'm 50. 54:13.53 Max Shank It's a very practical goal. 54:31.80 mikebledsoe And it it's and I train how I want to be when I'm 50 I train like that today. Yeah I'm moving towards that which really takes the stress from off of trying to be in a hurry to achieve anything. Yeah, if you're if you. If you're trying to make improvements in twelve weeks you're go to be in a hurry. You're probably not going to abide by the minimum effective dose rule. You are going to give yourself a maximal dose you may value intensity over frequency. I find that having a longer term goal when I when I turned in my short term goals for longer term goals. Um I started seeing the value in frequency over intensity I saw it's like oh I would rather squat every day a little bit. Then to squat a lot a bit one day and then be too sort of squat for a week so um I really like that's another thing that really comes with longer term planning is like you were saying you work out every day you yeah you have a movement practice every day I have the same thing I move. Every day. Um I'd say about once a month I take a day where I just I get up and I don't move I just completely just let it all go which is fine. Um, which I think is pretty healthy. But yeah I value frequency over intensity and I think that. 56:02.52 Max Shank Become the couch. 56:05.89 mikebledsoe Yeah, and then that does I think that is impacted by having a longer term goal I'm like look I got 10 years this is more about and it's also a little bit easier for us because we're maintaining a pretty solid base so there's like um if I am as good as I am. 56:21.64 Max Shank Yeah, yeah. 56:25.32 mikebledsoe Now in 10 years I'm fucking excited about it. So there's also something to be set for that. No. 56:30.90 Max Shank Right? Yeah, lots of good stuff there too I think pretty much hurrying or being greedy is what hurts people the most that might be the only thing that hurts people. 56:44.60 mikebledsoe E. 56:49.50 Max Shank They're greedy for more range of motion. They're greedy because they're not willing to wait for the results that will come if they're patient. That's true with so many things very novel concept. Um. 56:55.50 mikebledsoe Um. 57:05.50 Max Shank However, I would say that just the same way. You could take a year long goal or a 5 year goal and break it down into steps I think it can be beneficial to have a twelve week goal sometimes if you're approaching it with that patience in mind. 57:20.53 mikebledsoe Yeah I mean I'm I'm a big fan of breaking down 10 years into 3 year to 1 year to twelve weeks same in in business. Um I just when I was younger I didn't have 10 year goals yeah I didn't have 10 year goals when I was 22 I I wanted to make it to. 57:24.81 Max Shank Yeah, yeah, exactly I figured you meant that too. Yeah. 57:39.87 mikebledsoe To get to national championships this year and which meant that I needed to qualify you know this year for for that and which means I need to boom boom boom and definitely wasn't planning like i. 57:53.77 Max Shank Right. 57:56.25 mikebledsoe In my head I'm like yeah I'll still be doing this in 5 years but I had 0 fucking plan on how to be how I was gonna be doing that 5 years ah yeah 58:04.46 Max Shank Yeah, it's tribalism usually that leads us toward these very artificial goals like the whole idea that your self worth is somehow going to be influenced by the amount of pounds you can lift. Is one of those absurd things that would be so difficult to explain to an alien. It's like wait. What? like Yeah yeah, if I I if I lift ah a weight in this certain way then the members of my tribe will love me quite a lot more and I will be revered for this. And here's the funny part that 100 % happened with me 100% um, and I felt good and people were like wow max you're so good. Not verbatim. They didn't say that but essentially that was the message. Wow you're so good and I was like wow you know. 58:44.82 mikebledsoe Yeah, yeah. 59:01.23 Max Shank Feel really good now and I was like how about if I lift a few more pounds Next time they're like then you would be even more good and so it's just this self-fulfilling Prophecy even better. Ah yeah, ah well, it's like sometimes. 59:08.23 mikebledsoe You be even better Will love you more. 59:21.14 Max Shank When I'm doing Hill sprints I go I'm not even chasing anything or anybody like what am I doing out here shouldn't I be chasing something ah when I'm when I'm doing Sandbag carries. 59:28.66 mikebledsoe Um, I used to I used to a warm up where I would chase my dog around the gym. 59:36.97 Max Shank I'm doing Sandbag carries I'm like shouldn't I be building a wall. It just feels like very silly sometimes so that's if I'm going to be training if I'm going to be exercising. It should be extremely efficient. 59:39.62 mikebledsoe Maybe maybe you should be. 59:56.43 Max Shank You know I should be maximizing the amount of force that I can create and minimizing the risk of injuring myself otherwise I should like go play something that requires no willpower. That's fun I mean playing games. Like tennis or wrestling or something like that is like way more fun than lifting weights. But I just know that there is still a value in that minimum effective dose of training. 01:00:25.68 mikebledsoe Um, yeah, it's actually kind of nice because training doesn't have to be as hard as it used to be getting getting in the gym is a lot easier when when you're thinking through that minimum effective dose mentality. 01:00:33.97 Max Shank So what is it. 01:00:40.16 Max Shank Oh my God Well I mean it depends What tribe you're part of dude. Yeah I mean depends which tribe you're part of if your tribe reveres a soul crushing effort. 01:00:45.31 mikebledsoe Yeah, it's true. Yeah I'm part of a tribe where I don't really ah I'm I'm one of the most fit people. Yeah. 01:01:00.97 Max Shank Well and our society already doesn't really revere people who are physically strong as much as people who are mentally capable who can deliver value right. 01:01:12.91 mikebledsoe Yeah, why I I Um I've been in conversations with some people and I could tell that they really value I think we're our lag is fucked up again. 01:01:20.16 Max Shank So. 01:01:42.10 Max Shank All right? ah closing thoughts here's what I got if you want to live long and prosper. It's important to have friends. It's important to have. Ah, reason to get up out of bed. We didn't talk about that very much but it's very important exercising is important. But if all you did was walk and do taichi that would probably still allow you to live a very long time. It just wouldn't give you tons of options. For high level athletics like tennis surfing etc. As far as nutrition is concerned. Ah there aren't too many fields that have been more abused with misinformation outright lies and those damn statistics. And nutrition so I would focus on eating food that you like examining your bowel movements and just don't eat too much drink enough water get some sunshine not complicated stuff the more you. Engage with a tribe who also exhibits these healthy habits the easier it's going to be so don't make it complicated but try to make it as attractive and automatic as possible. Ah don't rely on your memory. To think of going for a walk if you are sitting in a desk for a long period of time set a timer like we have this divergence of people who have learned how to use the pocket supercomputers and people who are being used by. Pocket supercomputers so set an alarm 5 minutes is more than enough ah to break whatever pattern you're in to move lymph around There are all kinds of problems that are caused by the lack of lymphatic flow. Cause it doesn't have a pump I mean I could go on and on but I'm gonna go ahead and leave it there today. This is of course all the stuff we're talking about is the philosophy that I have had in mind as I've developed my training programs. So if you want. A more complete understanding of the athletics side of things then you can check any of them out at http://mashank.com. 01:04:12.23 mikebledsoe Right on? Ah yeah, my my closing thoughts on this is have ah have a 10 year plan for your fitness goals and for your health goals and really avoid being in a hurry. So take your time go slowly I'd say 80% of my training is done moderately at a at a slow pace and then 20%. It's probably more like ninety ten but that ten or twenty percent is done. You know high intensity with some speed or something like that. 01:04:31.53 Max Shank A. 01:04:50.17 mikebledsoe And I found that to to treat me a lot better over time and one of the things I didn't mention that that I think is super important is one of the things that I do is I book myself first on Monday morning. So every day i. Log into my computer to look at what he and do for work but on Monday morning. The first thing I do is I book out what I'm doing for my training and what I'm doing for recovery and what I'm doing for my fun so I know and I block it on my calendar. No one can schedule anything during those times and so that ah. You know we do tend to live by the supercomputer in our pocket and I I will program in there like I don't take meetings before ten I don't take meetings after 5 and I have all my social activities scheduled in there and I have. You know I go do my sauna and cold plunge in the evenings and I've got that scheduled in I know what day I'm gonna go to the float tank I know when I'm doing what and if for some reason I mean I I can't remember the last time I sacrificed something that I had put on the schedule. So um I I become. Very protective of it over over the years and so I think that that's if I could advise people to do anything that I think is gonna have the biggest impact is put something in the schedule on your calendar that you're gonna do for yourself. Ah. Check in with that every single week and you're gonna make a lot of progress in that area. So thanks for joining us today really enjoyed having this conversation. We're gonna dig more into this in future shows and yeah. Your coach I've got a a live event coming up the strong coach summit and go to http://thestrongcoach.com/summit and check that out. We'll be doing some movement nutrition stuff there as well. I'm trying to get max out there I haven't gotten a definite answer from him yet. Yeah. But thanks for joining us today. Thanks for joining me max. Love you brother and we'll see y'all next time see you' all next monday. 01:07:05.52 Max Shank Thank you buddy! Love you.