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There's so much contradictory information about hormonal health during the midlife transition. In this episode, Lesley Logan and Brad Crowell break down their favorite takeaways from Bria Gadd, a Functional Diagnostic Nutrition practitioner and host of The Period Whisperer Podcast. They explore why shifting into perimenopause feels like reverse puberty and how years of health debt can suddenly catch up with you. Lesley and Brad share how to stop the downward spiral by mastering the basic pillars that bring back your energy and mental clarity. If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast https://lesleylogan.co/podcast/. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co mailto:beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe https://lesleylogan.co/podcast/#follow-subscribe-free.In this episode you will learn about:Identifying the biological "retirement" process of the ovaries.Defining health debt and its impact on daily energy. Implementing the four core pillars for hormonal stability.Using functional movement to avoid spiking stress hormones.Finding the right specialists for perimenopause and hormone therapy.Episode References/Links:Pilates On Tour® (London, UK) - xxll.co/potOPC Spring Training (Virtual Event) - opc.me/events2027 Mentorship - lesleylogan.co/elevate2027 Cambodia Waitlist - https://beitpod.com/cambodia2027Bria Gadd Website - https://www.briatheperiodwhisperer.comThe Period Whisperer Podcast - https://beitpod.com/periodwhispererEp. 418 with Dr. Jan Schroeder - https://beitpod.com/ep418Ep. 419 with Lesley & Brad - https://beitpod.com/ep419Moonbrew - https://rewards.moonbrew.co/LESLEYLOGAN20Submit your wins or questions - https://beitpod.com/questions If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. https://lovethepodcast.com/BITYSIDEALS! 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DEALS! https://onlinepilatesclasses.com/memberships/perks/#equipmentCheck out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSox https://onlinepilatesclasses.com/memberships/perks/#equipmentBe in the know with all the workshops at OPC https://workshops.onlinepilatesclasses.com/lp-workshop-waitlistBe It Till You See It Podcast Survey https://pod.lesleylogan.co/be-it-podcasts-surveyBe a part of Lesley's Pilates Mentorship https://lesleylogan.co/elevate/FREE Ditching Busy Webinar https://ditchingbusy.com/Resources:Watch the Be It Till You See It podcast on YouTube! https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gLesley Logan website https://lesleylogan.co/Be It Till You See It Podcast https://lesleylogan.co/podcast/Online Pilates Classes by Lesley Logan https://onlinepilatesclasses.com/Online Pilates Classes by Lesley Logan on YouTube https://www.youtube.com/channel/UCjogqXLnfyhS5VlU4rdzlnQProfitable Pilates https://profitablepilates.com/about/Follow Us on Social Media:Instagram https://www.instagram.com/lesley.logan/The Be It Till You See It Podcast YouTube channel https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gFacebook https://www.facebook.com/llogan.pilatesLinkedIn https://www.linkedin.com/in/lesley-logan/The OPC YouTube Channel https://www.youtube.com/@OnlinePilatesClasses Episode Transcript:Lesley Logan 0:00  By the way, ladies, there's like, so much information that, like, after 50, our brain is like, even better than it ever was. And like, women over 50, because your brain is rewiring so it's like, it never it actually like, where, yes, people's brains stopped developing in their early 20s. The actual reality for female brains is because of perimenopause, our brain has to rewire itself because of how we operate. We don't have the same hormones that we used to. Lesley Logan 0:22  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started. Lesley Logan 1:01  Welcome back to the Be It Till You See It interview recap where my co-host in life, Brad, and I are going to dig into the grounded convo I had with Bria Gadd in our last episode. If you missed that one, you fucked up and or you're brand new. Brad Crowell 1:17  No, or you're not grounded. That's all. You're floating. Lesley Logan 1:19  You're floating. If it sounds like I'm like, on the brink of a sneeze, I am this. My sinuses are kicking. This allergy season is kicking my ass. I'm just gonna say it. And we can't prolong this any longer. We tried. We're here. And if you're looking at this on the internet, I look like I got punched in the face. I understand. So we're going with it. And that's just how it's going to be. Today is April 2nd and it's Autism Acceptance Day. It's really important that you take a look at the different things going on in autism world, because there are some groups who are problematic, and they're autism awareness, and then there's this one, which is autism acceptance day. So I checked in with some of our amazing people in our lives who have children are autistic and they're excited that we're talking about this day. So Autism Acceptance Day, also known as World Autism Day, is observed annually, adopted by the United Nations in 2007. The purpose of this day is to raise awareness and promote acceptance of people with autism spectrum disorder. It also presents an opportunity to tear down misconceptions and false notions about the disability. So, about disability, excuse me. Brad Crowell 2:22  Yeah. So I decided to just do a little homework, because we hear about, like, being on the spectrum, you know, and I put that in air quotes, even though I shouldn't have, because it's actually it is spectrum. So, so I did that wrong. But what is being.Lesley Logan 2:36  Joey, you're like, Joey, thank you.Brad Crowell 2:39  Thank you with my air quotes, thank you. Lesley Logan 2:42  You're amazing. Brad Crowell 2:43  Okay, so on the spectrum refers to being diagnosed with autism spectrum disorder, which is a neurodevelopmental condition affecting communication, social interaction and behavior. It means a person experiences the world differently with a unique, wide range of strengths and challenges, rather than a single linear progression of severity. So it can present itself in many different ways. Lesley Logan 3:10  Oh, just like ADHD presents in different ways. Brad Crowell 3:13  I'm sure, but I think that, like, the most obvious is, like, we've all, you know, if you haven't seen the movie Rain Man, you know, that's one we're seeing. But effectively, that's one way we see it. We also see like that autism can be, like, completely socially debilitating, you know, or.Lesley Logan 3:27  You could be like our neighbor across the street, who. Brad Crowell 3:29  100% functional, has family, definitely autistic. Lesley Logan 3:34  Oh, yeah. He, he holds on to zero emotions. And if they, if he and his wife are listening, hi, wow, it was me. I'm like, have you been married 20 years? If you hold on to no emotions, I understand, but I, I think that what's really important to me for bringing this up is one, we're, because we have more research and more information, it's not that there's more autistic people, it's just that when you test for things, you actually can get more like people get the labels that they need, and because we have information on how to test sooner, this means that people can get the help that they need so that they can have a life that they want to live. Whatever that help is, help can be different for each person, and it's very interesting, because Brad and I are diagnosed with ADHD, and people are thinking, if you're on the internet, it can feel like a trend for people over 40 people died of ADHD. But actually, as a child, growing up, Brad would present it as ADHD. They should diagnose him as it. But girls present differently, but they still have it. So it's not like I got ADHD. I have always had it. I have all the symptoms and signs that women would present. But that's not what was happening in the 90s. And so I just want to say, like, it's, I think it's really important, because there's an asshole in the government who's making up shit about autism and autistic people, and he can fuck himself, because it's actually not helpful, and it's not helpful that people who are autistic, and actually, like, when you diverse, when you create myths around any thing, whether it is the flu or Covid or some sort of diagnosis, it actually causes harm to the people who have it, are it, is it, and it actually means that, like, they don't get the help that they need. And then people get scared about things that are not, should not be fearful.Brad Crowell 5:21  Well, also, you mentioned, you know, ADHD. ADHD and autism are linked like they're, they're definitely, there's definitely an overlap.Lesley Logan 5:30  Oh, well, I'm pretty sure I'm still diagnosed with ADHD.Brad Crowell 5:34  Well, yeah, that's AUDHD, AUDHD, instead of just ADHD.Lesley Logan 5:38  If you look up AUDHD, I have, like, check, check, check, check, and it's like, how, now I understand, you guys, now I understand why I didn't feel like I belonged. I'm just gonna tell you right now, like, I can now understand why I felt like a person who just, like, didn't fit in, just trying to, like, watch what people are doing, so then I could be like, those people. Like that is just talk about why I'm an ambivert, you know. But I think I just want to say like, because we've had more information now it shouldn't be a scary thing to have someone in your life who is autistic. It shouldn't be like, Oh, I'm so bummed out. It's actually like, isn't it great that we can have information so that we can help people in the way they need to be helped, whether you're neurotypical or neurodivergent, we all have different needs, and then you can advocate for yourself. Our neighbor, he only got diagnosed as autistic recently because he's like, I just want to know about myself more. And I'm like, well, it allows you to advocate for yourself more. Brad Crowell 6:03  He's in his 40s. Lesley Logan 6:08  Yeah, but it just allows you to, his his daughter's autistic, and she presents very much differently. And it just allows you to be like, hey, when people like, Oh, you're really rude there, it's like, okay, I'm not trying to be rude. This is like, so I just think it really helps people. It's like, that's like, taking any kind of personality test. It just lets you know more about yourself. So I just want to say that, because so I just want to say that, because I got furious. They're talking about not taking fucking Tylenol or something like that, and it's like, please, pregnant mommas, you don't want a fever when you're pregnant, and that's one of the safest things you can take and so it just I, I'm not an expert on this. I have an email of an expert and advocate for autism, and so I'm hoping to get them on the podcast, because I'd like to make sure I'm talking sure I'm talking about this in the correct way, and hopefully I didn't say any words incorrectly. It was without intention, if that happened, because I do think that like there's just a weird thing going on that makes me feel like people are are being treated in a way that's not acceptable.Brad Crowell 7:17  Well there's just one more way to (inaudible) people, ignorance. Lesley Logan 7:18  Yes and just creates fear. Anyways, we love you. Brad Crowell 7:22  Well, moving on. Here's what we got coming up, because today is April 2nd. We are about to head over to London, and we're going to be at the POT in London. Lesley is going to be teaching. I'm going to be hanging out at the booth. So come say hi if you are. Lesley Logan 7:40  They're celebrating 50 years of Balanced Body, and there's going to be a big party. So if there's any tickets left, you should get them. I know that they had a few tickets left for Sunday. So come, come, come, come.Brad Crowell 7:43  Yeah, come join us. It's, I think, this upcoming weekend, when you're finally listening to this, or no, it's like, in 10 days or something. Lesley Logan 7:50  It's not this Sunday, it's the next one so, xxll.co/pot and then we're gonna come home and we're gonna do spring training.Brad Crowell 7:58  Spring training, OPC, spring training. So come join us. It's going to be a lot of fun this year, we're doing.Lesley Logan 8:05  It's just like getting your butt upside down, like, it's all the overhead stuff. And I've seen all the different teachers classes. And so if you. Brad Crowell 8:11  I was gonna say inversions. Lesley Logan 8:13  Inversions, like, inversions, yes, it's, I guess you don't say that. Brad Crowell 8:16  You're not doing, like, handstands and stuff, but. Lesley Logan 8:18  No, but we're, we're gonna talk about, we're gonna each teacher is going on with that theme. And so we have some we have like, one class which is like, no inversions. We have one like, yes, no, maybe so. So no matter where you are in your practice, there is going to be information for you. And basically, our goal is to take away the fear that many people have of getting hurt or hurting their necks, and actually understanding what connections you need to do any of the upside down exercises. Do you want to go to opc.me/events to be on the wait list, you don't miss out on the early bird. OPC members. It is a free for you. Watch your inbox so you can see how to sign up, because you'll get it free, but we're going to let you sign up for it. We're not going to force it down your throat. And then, just actually a quick note here, five in my mentorship program for comprehensively trained teachers as of the time of recording this, there's five spots left as the time you're hearing this. I have no idea recording early because we're going to be in Europe, but there's five spots left. So if you are a comprehensively trained teacher who is feeling frustrated, overwhelmed, confused, lacking confidence, or just not able to have your own personal practice with Pilates and on behalf of some and you're unsure this program is for you, you're gonna go to lesleylogan.co/elevate lesleylogan.co/elevate.Brad Crowell 9:28  I also just wanted to say big shout out to our team for helping us prepare for the Cambodia offer that happened in January. If you were thinking about coming to Cambodia, it is sold out. So we love you. We would love to have you come join us. We have already listed the dates for 2027 so get yourself on the waitlist there, so that you are the first to know when things are happening. We're more open in the doors for 2027. Dates are on the website right now. And you can kind of pin that into your calendar so you don't accidentally schedule something else. We would love to have you come join us, but I'm really proud of our team for all the effort that they did, you know, making sure everything went smoothly. And we're really fired up for this year's trip. It's going to be fantastic. Great job, team. Brad Crowell 10:17  All right, before we get going, we had a question from Sofie Peere. She said, Hey, I have a question, for the Sunday live on YouTube. My hamstrings are very short and stiff, and I do not have a lot of strength in them. I would love to stretch and strengthen them more. But to help my practice, I know I can do the ballet stretches on the ladder barrel. But what would you recommend? What kind of other exercises would you recommend that I could work on for this. Lesley Logan 10:42  Yeah. So we actually did a whole YouTube, YouTube video about flexibility and stretching. And the truth is, is that just like hanging out over your leg and stretching out like you remember when you were in PE just put your leg up on a bench, and you're just like leaning over, that's more of a passive stretching. And yes, you do feel more flexible after that. But as far as creating flexibility that lasts a long time, you want more of an active, dynamic stretch or active static. And so what you want to do is think about your single straight leg stretch on the mat. I want you pushing your leg into your arms. Most people are just pulling on their leg, versus, like, actually pushing the leg into their hands. And that's gonna be a great one on the mat. Also how you're doing your roll up and your spine stretch forward. You want to dig your heels down to activate those muscles on the back of your leg, and then round forward over them. Most people are actually just stretching their back, and they're not really stretching their hamstrings. The other thing I would say on the Reformer is your tree, same thing you're pulling on that leg with your arms, that you should be pushing that leg into your hands. It's gonna be super helpful. And then when you're looking at your elephant, are you really actually reaching your heels down? Are you just pushing your knees back so without seeing you? Sophie, some people have some hypermobility in the joints and tightness in the muscles, and so you just be making sure. Are you straighten your leg from, you know, like your leg or are you actually just pushing your knee back? But anytime you're actually stretching your hamstrings. If you activate them and stretch them, it's going to create the flexibility you're looking at, you're looking for, and it just is going to take a lot longer than you think. Brad Crowell 12:14  Takes time. It takes time, but great question. Keep those questions coming. If you have a question for the pod, text us at 310-905-5534, or submit it to beitpod.com/questions where you can also leave a win. So questions or a win, go to beitpod.com/questions. Stick around. We'll be right back. We're going to start talking about Bria Gadd. Brad Crowell 12:32  Okay, let's talk about Bria Gadd. Bria is a Functional Diagnostic Nutrition practitioner, often known as the period whisperer, and that one does go in air quotes, and her work centers on female hormonal health during midlife and perimenopause. She helps women make sense of hormonal changes so they can regain energy, feel clear in their bodies, and stop feeling like everything is suddenly broken. She's also the host of The Period Whisperer Podcast, where she breaks down the complex hormonal topics in a way that's practical, grounded and actually usable. So what would you what like do you remember this conversation intimately and like all the things I was listening to, it going, what am I about to listen to? Okay.Lesley Logan 13:11  Yeah, I know. Well, I'm just gonna make, keep bringing perimenopause experts on here so that you can understand why the hell you should not make noise sometimes, but you can make noise other times. Brad Crowell 13:21  Make noise? Lesley Logan 13:21  Yeah, like, sometimes you make tons of noise at night, and I hear nothing. Brad Crowell 13:30  At night. Lesley Logan 13:33  Yes. And then sometimes you make a little bit of noise, and I come marching down the hall. Brad Crowell 13:41  Let me type in my computer. What are we talking about here? Lesley Logan 13:41  Well, we're talking about perimenopause. Okay, so Bria is she is a period whisper, but she, like, really focuses on, like, kind of helping you understand the changes that are going on in your body as you get older. Because, as we talked about, perimenopause is like reverse puberty. And I think that's a really interesting way of thinking about it. Brad Crowell 13:41  Great way to think about it. Lesley Logan 13:48  Yeah. And also, by the way, ladies, there's like, so much information that, like, after 50, our brain is, like, even better than it ever was and like, women over 50, because your brain is rewiring so it's like, it never it actually like, where, yes, people's brains stopped developing in their early 20s. The actual reality for female brains is because of perimenopause, our brain has to rewire itself because of how we operate, we don't have the same hormones that we used to and so so just in case you didn't know, perimenopause is like the gradual retirement of the ovaries, which places a significant additional workload on the body's other systems, and it's a major biological transition that demands more energy without providing more in return, which means you need to have, even to have a lot extra energy than you used to have, and then you get, you get shit in return.Brad Crowell 14:31  Oh, crazy. Okay, a gradual retiring of the ovaries. Yeah, I've never heard it described that way, and it makes a lot of sense.Lesley Logan 14:37  I really like that well, because you just so, you know, I mean, we've had other Peri menopause experts on the show, but you can be in perimenopause for average of 10 years. Brad, because it could take a long time.Brad Crowell 14:47  Well, sure. So, because, like, you know that what, what I've heard, more than anything else, is that there's a biological clock to have a kid. What does that actually mean? In practicality, that means something is go, is intentionally no longer going to function. So that is the gradual retiring of the ovaries.Lesley Logan 15:03  Did you know you could actually get pregnant during perimenopause, because your ovaries are still working, they're just gradually retiring. So you could do that.Brad Crowell 15:10  I mean, I guess that makes sense. I have certainly heard people getting pregnant in their 40s, you know? Even 30.Lesley Logan 15:15  So presumably, yeah, presumably after 37 you're in perimenopause. But the goal, and here's the thing, with great doctors, you can actually be in perimenopause, you can actually keep your period for a long time. There are women in their 60s who still get it and. Brad Crowell 15:18  Is that a goal? Lesley Logan 15:20  Well, actually, there's a lot of information that the longer you have your period, the better it is for brain and heart and a lot of different stuff. Because we've had Dr Jill something on the pod, sort of the nest sloschenberg Slash, and something she talks about like, as soon like within two years after once you once you hit the one year mark without having a period, which means so technically, you're no longer in perimenopause. You're just post menopause, or menopausal when it's been 12 months since your last period. So you went 12 months with no periods, and you are done. Your ovaries don't work. You're you're cooked. And within two years of that, a lot of women see that they have the same heart issues that men have. And so yeah, I would like to keep my period as long as possible. Keeps your brain good. Get your heart good. It's a great way to get rid of like waste and plastics that are in the body. Brad Crowell 16:16  Ah. Dr. Jan Schroeder. Lesley Logan 16:19  Oh. Schroeder, I was so close. I was really close. Brad Crowell 16:22  Dr. Jan Schroeder, Episode 418, and 419 for the recap. And yes, she's a professor and past chair of the Department of Kinesiology at Long Beach State University. Good memory. Dr. Jan Schroeder.Lesley Logan 16:35  Anyways, look, here's the deal. Perimenopause feels like a burden, but it's like the gift we didn't know we needed. Because, ladies, there's actually a ton of different research of like, that they're, now that they're actually researching women, not that the US is, they killed that one. But there are other people researching it, because you want to know what, like, a billion women are going through perimenopause at the same time, and people like, oh, we can make money off of this if we just research it. So there's a lot of information out there, and I think it's important to get to know it and not be so frustrated by it, because when you know what you're going through and what your symptoms are, they're different than other people. There is help out there, you know? And I, I've been, I've been literally raising my hand for all the help. I'm like, I'll take that one. Yes, I'll do that one. Because you know what, we have this one life to live. Feel good. What did you love?Brad Crowell 17:19  Yeah, I mean, you do hopefully have one, one life to live, and I agree we should feel good. Okay, so we've heard of sleep debt, right? So I thought it was interesting that Bria was talking about health debt, right? And she explained that health debt is when the energy you supply your body no longer meets the energy demand of your body, right? So energy supply equals sleep, nutrition, joy and purpose. And I'm going to repeat that. Energy supply equals sleep, nutrition, joy and purpose, joy and purpose, right? So really intriguing to me that like, your energy supply has so much to do with like, happiness and like, focus on something that keeps us going, in addition to physical like sleep and the and the food that we're eating, the nutrition, right? So she said that women often run a deficit for years before the symptoms actually show up, and when they do show up, probably like we're trying to put a band aid on something that is like years in coming. But perimenopause actually makes that health debt impossible to ignore, because it exacerbates everything, right?Lesley Logan 18:26  I couldn't agree more. I mean, like, I think the reason why I didn't think I had ADHD is because I had all these different things that I was doing to, like, live in the world, and then because of perimenopause, it's like, it exacerbated the issue, which is like, as an ADHD person, I don't have a stimulant, as perimenopause, my estrogen levels are going lower, which means I'm now doubly low. And so just like shows like, oh, this is why you can't focus. Hello. You never were but now you really can't. I actually want to highlight that you said that twice. Sleep, nutrition, joy, purpose. There was one, this one nutritionist who did a retreat with me back in Ojai, and she talked about how sometimes people will eat, like, candy, sugar, chocolate, because they actually didn't play or have joy in their day, and so they're trying to fulfill this need with food, versus, like, going on a swing or, you know, playing a game, or laughing out loud like something else that's that has to do with joy and purpose. You know?Brad Crowell 19:24  Yeah, I just thought it was great. I think that we easily can forget that being happy, being positive joy, it really does shift our outlook, our mind and then ultimately, our body. Wow.Lesley Logan 19:42  I also just highlight, like, we are human beings. And so many people are doing the human doing thing, you know? And so, like, especially in perimenopause, or even just like, when you're going through your cycle, it really does force you to go, oh, I should take care of myself right now. Like, the week before my period, I have to, like, slow down and do less, because otherwise I'm a bitch, and that's okay if I just do less. I'm not I'm a less of a bitch.Brad Crowell 20:07  Well, that's a great note to wrap that up. Stick around. We'll be right back. We're gonna get into those, Be It Action Items that we had with Bria Gadd, The Period Whisperer. Brad Crowell 20:22  All right. Finally, welcome back. Let's dig into those Be It Action Items we were just talking about. What bold, executable, intrinsic or targeted action items can we take away from your convo with Bria? She said, here's how you get out of health debt. We have to start with the basics, okay? So what are the basics? She talked about the four core pillars that we actually need in place. So I'm going to just review those four things. Sleep. Here's what we do about sleep, hold an actual space for sleep. She said, aim for about eight hours and keep bedtimes and wake up times consistent. So get on a routine. Even 80% of the time being consistent will make a difference for you. So but I like this idea of holding a space for sleep. Lesley and I often talk about sleep being a rock in our schedule, meaning that it has to be scheduled first, right? It can't just be like, Oops, I got, you know, I'm accidentally getting some sleep now, you have to actually be planning ahead. Nutrition. She said, eat with consistency. Have your first meal within two hours of waking then eat every four to five hours. Your meal should actually keep you full and provide more energy than they take away. So your meals should actually provide you energy so that there's some nutrition stuff there that will you have to dig into, but they should be providing you energy. Movement. Prioritize functional movement, like walking, yoga and Pilates. Using intense exercise for energy is like using a credit card for energy you don't actually have, right? It's like using a credit card for energy you don't actually have. So she's saying functional movement, not necessarily intense movement, right?Lesley Logan 21:51  Correcrt because intense movement is actually going to spike your cortisol. And if you do it the wrong time of the day, or if you've already had a high cortisol day, you're actually causing yourself more harm than good. I would say if you're especially if you're over 40. This is coming from someone who loves to work out and loves to lift weights. I have to be very intentional, otherwise I fuck up my sleep.Brad Crowell 22:15  Yeah, so and then she said joy and stress management. Joy is one of the biggest energy currency, currencies that we have for our body and you need it daily to really stress and create space for it, and to tie this to what I was saying before the break, purpose can really help you find that joy when you have a purpose, whether that is donating your time at the SPCA, or having a job you really love, or, you know, whatever it might be, kids, family, job, like, like, life, art, travel, music, whatever it is, when you have purpose behind you, it will help you find that joy even more.Lesley Logan 22:53  Yeah, yeah. I agree. I agree with all that stuff. Brad Crowell 22:55  Yeah. What about you? Lesley Logan 22:56  You have to slow down and be still. This is something very hard for me to do. Brad Crowell 23:00  Well, it definitely fits with scheduling time for sleep. Lesley Logan 23:03  Yes, oh, you know what I do. Here's the thing. This is actually, since I talked to Bria Gadd, my girlfriend's turned me on to this thing. We probably heard ads for it. But I drink that Moon Brew and they have an extra one. They have one that's like an extra sleep one. So you can also look at that, but like, I drink that Moon Brew and it's a nice little nighttime routine. It like, lets my brain know, like, Hey, we're getting ready for sleep, you know. And it's got all this good stuff, the healthy sleep. I highly recommend it. You go to moonbrew.co/lesleylogan20 and then you can use Lesley Logan 20 to save, but anyways, I love that. I love. Brad Crowell 23:34  We'll put that link in the show notes. Lesley Logan 23:36  Yeah, I think it's really difficult. My busy body, ladies, we have to slow down to be still. But like, even if you just, like, have a moment where you just go sit in your yard, or sit on your porch and sip your coffee, or you in the morning, ideally, or you sip your mood, like, just sit still for a second. Like, amazing ideas come to you. And it really does not just, like, get you answers about what you're looking for, which you want to do next, or what that purpose could be, but it helps. It helps get the brain ready for what's next. So I like that. Start with foundation. So do the basics instead of skipping ahead. If you can't do the basics, that's your sign to move to step three, which is ask for help. So if you can't do basics, if you're someone who likes to be like, I'm advanced, I'm an advanced practitioner. A lot of those people come to Pilates, they don't want to be getting beginner classic, like, I'm an advanced mover. And it's like I did a Pilates class and it was too easy. So I'm advanced. It's like, ask for help. So I have been asking for tons of help this year, and it's only March 1st, the day we're recording this. You're here in this April 2nd. But like, I have been to like, 17 docs appointments already, but I have been asking for help because you want to know what some things aren't working anymore. Things that used to work have stopped working. And so it's like, instead of just suffering in silence, you can ask for help. You could ask for Bria Gadd's help. You can ask for your doctor's help. Like, stop trying to pretend like you know everything, you know? And also, yes, I love asking the internet for stuff, but oh my god, you could easily end up in a Maha fucking algorithm. So you got to be mindful, because, remember, studying Women's Health is a very new thing, and so there's a lot of misinformation out there. It's better to talk to people who actually do study it and do work with people who are going through with what you're going through so, you know, I had to switch gynecologists in the last six months because I wanted to get hormone therapy from them, and so I switched to someone who specializes in that. Loved my gynecologist I had before, she's amazing, sent a ton of people to her, but because I'm now on the hormone track, I switched to someone who specialized in that, and that is been so helpful. The last two appointments, I'm like, this is bothering me. She's like, let's try this thing. And I'm like, Oh my God, is it that it's that easy? And if it's not that easy, you have the wrong person in your corner, that's what I have to say. So Bria Gadd, thanks for being The Period Whisperer, thanks for all your amazing advice. Brad Crowell 25:45  Yeah. Lesley Logan 25:46  I'm Lesley Logan. Brad Crowell 25:47  I'm Brad Crowell. Lesley Logan 25:48  You're amazing. Thanks for listening to definitely a terrible sounding voice of mine. I'm sure it's annoying you. Appreciate you so much. Thanks to all of you who've left a review, shared an episode with a friend, and if you haven't, share one of your favorite episodes with anybody you love. Until next time, Be It Till You See It.Brad Crowell 26:04  Bye for now. Lesley Logan 26:05  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod.Brad Crowell 26:48  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell.Lesley Logan 26:53  It is transcribed, produced and edited by the epic team at Disenyo.co.Brad Crowell 26:57  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi.Lesley Logan 27:04  Special thanks to Melissa Solomon for creating our visuals.Brad Crowell 27:07  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.Brad Crowell 27:20  Stick around. We'll be right back, we're going to start talking about Bria Gadd.Lesley Logan 27:27  I'm here. I'm trying to breathe through a sneeze.Brad Crowell 27:34  All right. Catch the blooper reels. They're funny. Okay, let's talk about Bria Gadd.Lesley Logan 27:56  Okay, it's just that that light is like causing me to sneeze I think.Brad Crowell 28:01  Okay, so we're talking about, we are we are awkwardly talking about Brad making noise, because you gave no context. So making noise. Lesley Logan 28:09  Well, you know you should just know these things. Brad Crowell 28:11  Right. Okay, well, no one else knows these things.Advertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

In this episode, host Lindsey Elizabeth Cortes, a sports dietitian and entrepreneur, delves into the world of female athlete nutrition with guest Nick Padula, a private practice sports dietitian and professor at the University of Southern California. They discuss the importance of personalized nutrition, the impact of dietary choices on performance, and the power of comprehensive testing, including continuous glucose monitors (CGMs), genomics, and microbiome analysis.   Nick shares his experiences working with various athletes, from boxers to endurance runners, and underscores how detailed nutrition data can significantly enhance training and recovery. Lindsey and Nick also explore practical approaches to fueling for both everyday athletes and elite sports performers, emphasizing the difference between generalized guidelines and individualized nutritional insights.   Episode Highlights: 01:24 Meet Nick Padula: Sports Dietician Extraordinaire 02:50 The Intersection of Clinical and Sports Nutrition 04:14 The Science and Ethics of Weight Cutting 09:52 Customizing Nutrition Through Testing 17:06 Understanding Genomic and Microbiome Testing 26:26 Addressing RED-S and Support Options 29:13 Understanding Gluten Intolerance 32:28 The Role of Continuous Glucose Monitors (CGMs) 35:37 Practical Applications of CGMs 42:05 The Importance of Recovery Nutrition 45:30 Exploring Nutrition Packages and Testing 47:07 The Impact of Environmental Toxins 53:31 Fun Questions and Final Thoughts Nick Padula has been a practicing Dietitian since 2015 as a clinical dietitian, a foodservice director. In addition to You Trition, LBC Nutrition, a dietetic consultant company, is a lecturer and coordinator with the University of Southern California Master’s in Nutrition program and Sports Dietitian for Cypress Junior College Athletics. ⁠   Nick studied nutrition and dietetics at Long Beach State University and received a Bachelor's degree in 2012 and Master's degree in Nutrition and Dietetics with a concentration in Sports Nutrition from Texas Tech University. ⁠In his practice he has worked with triathletes, professional boxers, endurance runners, professional soccer players, high school athletes, and the USC football and basketball teams. Nick is an avid runner, weightlifter, and golfer.   Connect with Nick: www.youtritionscience.com IG:@Youtrition_science Email: nick@youtritionscience.com   Resources and Links: For more information about the show, head to work with Lindsey on improving your nutrition, head to: http://www.lindseycortes.com/ Join REDS Recovery Membership: http://www.lindseycortes.com/reds WaveBye Supplements – Menstrual cycle support code LindseyCortes for 15% off: http://wavebye.co Previnex Supplements – Joint Health Plus, Muscle Health Plus, plant-based protein, probiotics, and more; code riseup for 15% off: previnex.com Female Athlete Nutrition Podcast Archive & Search Tool – Search by sport, condition, or topic: lindseycortes.com/podcast Female Athlete Nutrition Community – YouTube, Instagram @‌femaleathletenutrition, and private Facebook group

Long Beach State Head Coach Chris Acker shares lessons learned during his first year as a head coach. Coach Acker shares strategies for success, including how to strategically use assistant coaches to maximize team performance and develop effective offensive and defensive schemes that fit your roster. We also dive into the crucial topic of recruiting better players and building a program for long-term success.This episode is sponsored by the Dr. Dish Basketball Shooting Machine, the #1 shooting machine in the world! Mention "Quick Timeout" and receive $300 off on the Dr. Dish Rebel, All-Star, and CT models.If you're already using tools like FastDraw, FastScout, or FastRecruit—you know how essential they are to your workflows. And now that they're fully part of the Hudl ecosystem, they're more powerful than ever. From film and play diagrams to scouting reports and custom recruiting boards, everything flows together. One system. Built for high-performance programs. Learn more at hudl.com/aquicktimeout.

Jan Schroeder, Ph.D is a wealth of information and inspiration! With 25 of expertise to back it up, Jan lays out very practical ways we can hone our instructor craft. Get ready to roll up your sleeves, sit up straight, take a few notes, and GROW! Jan Schroeder, Ph.D., is a professor and past Chair of the Department of Kinesiology at Long Beach State University. She coordinates and teaches in the Fitness and Integrated Training Bachelor's of Science degree and has written 60+ articles in the area of exercise physiology/fitness. Dr. Schroeder owns Garage Girls Fitness, an in-person and online training company that focuses on group exercise and health and wellness education for women. She was the 2021 IDEA Fitness Leader of the Year

Points covered  The many faces of Grief Is Grief always tears and sadness How does one best deal with all the individual faces of grief Biography Paula Shaw is a Life Transitions Coach and Grief Specialist. She is also a Best-Selling Author, Keynote Speaker, and Media Host on her own show, Change It Up Radio with Paula Shaw. For more than 25 years, Paula has been dedicated to helping people navigate the stress of Change and Challenge using mind/body tools and techniques. She is a founding member of the Association for Comprehensive Energy Psychology. She strongly believes that the tools and methods of this field can shortcut meaningful change and help people get their lives on track and moving in the desired direction more quickly than with traditional methods. She is just launching her all-inclusive coaching program, Bridges Beyond Grief, which is a customized approach that walks each individual through the challenges of loss and change into a vibrant, satisfying life of purpose and joy.   She has degrees in Education and Communications from Long Beach State University, as well as graduate counseling credentials in Grief and in Addictive Disorders, from Loyola Marymount University. Paula is the author of several books, including Chakras, The Magnificent Seven, Grief...When Will This Pain Ever End? and her latest book, Saying the Right Thing When You Don't Know What To Say.   Website http://www.changeitupradio.com/ Social Media T:   @PaulaShawCoach YouTube: PaulaShawCounseling LinkedIn:  PaulaShawCounseling   Brought to you by the J.C. Cooley Foundation, "Equipping the Youth of Today for the Challenges of Tomorrow."#ItsYourLife #Talkshow #Podcast #Radio #PaulaShawSupport the show: http://www.cooleyfoundation.org/See omnystudio.com/listener for privacy information.

Mike Campbell is the Head Beach Volleyball Coach for Long Beach State University.

Lesley and Brad recap an insightful conversation with Dr. Jan Schroeder, Ph.D., an expert in exercise physiology, focusing on fitness and self-care during perimenopause. This episode offers actionable insights on how to adapt your exercise routine and lifestyle habits to support your health during this transition.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe.In this episode you will learn about:Pros and cons of using the AeroPilates reformer for home practice.The impact of perimenopause on women's reduced physical activities.Understanding the role of cortisol in your body during menopauseAdjusting workout routines to align with your body's changing needs.Why crucial to give yourself permission to adjust your fitness goals.Episode References/Links:eLevate Mentorship ProgramCambodia February 2025 RetreatTry Out OPC $40 for 40 DaysPilates Studio Growth AcceleratorOPC PerksFemGevity  If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. DEALS! Check out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSox Be in the know with all the workshops at OPCBe It Till You See It Podcast SurveyBe a part of Lesley's Pilates MentorshipFREE Ditching Busy WebinarResources:Watch the Be It Till You See It podcast on YouTube!Lesley Logan websiteBe It Till You See It PodcastOnline Pilates Classes by Lesley LoganOnline Pilates Classes by Lesley Logan on YouTubeProfitable Pilates Follow Us on Social Media:InstagramFacebookLinkedIn  Episode Transcript:Lesley Logan 0:00  She advocates that you have to have a holistic approach to combining exercise, nutrition and hormonal management to navigate menopause effectively. And she really gave us some tools on just adjusting our behavior so it's not like this negative thing, but actually it supports these changes, because these changes don't have to be a bad thing. There's positives to it as well. Lesley Logan 0:20  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started. Lesley Logan 1:01  Welcome back to the Be It Till You See It interview recap where my co-host in life, Brad, and I are going to dig into the implementable convo I had with Jan Schroeder in our last episode. If you haven't yet listened to this one, you should go back and listen. It's a perimenopause one, guys, we finally got someone who really is like a wealth of knowledge in this area and on a specific niche of it. And I'm so, so excited for it to hear, for you to hear all of it. So anyways, you're gonna want to listen to this and listen to that. Today is September 12th 2024 and it's Are You Okay Day. So the history of Are You Okay Day, in 1995 Barry Larkin's death by suicide left his family and friends in deep grief and with unanswered questions. In 2009, his son, Gavin Larkin, chose to do something about his father's death. He came up with just one question to honor his father and prevent more suicides: "Are you okay?" Gavin and a few of his friends decided to turn it into a national campaign from this realization and with their expertise and passion, R U OK? was born. So Gavin actually passed away in 2011 but truly held onto the belief that a conversation could change a life. His legacy is now a national conversation movement. R U OK? is a harm and suicide prevention charity that encourages people to have conversations that help others and themselves navigate the difficult times in their lives. You can learn more about R U OK? on the thing, it's really wonderful what they're doing. There's also some really other amazing charities. Our friend, Mai, is actually part of the Nevada suicide prevention.Brad Crowell 2:23  Yeah, it's ruok.org and I think it's ..org.au Lesley Logan 2:28  Awesome. Brad Crowell 2:29  And that's A, not A-R-E, it's the letters R and then the letter U, ruok.org.auSpeaker 1 2:37  There's also, in the States, there's the AFSP and this one, you can learn more about suicide. You can learn how to help prevent it. And usually, different states have their own local organizations of those. So, really important and if you are needing a phone number, 1-800-273-TALK (8255) is the phone number you can call for prevention, lifeline for suicide. And there's also a lot more information on calling it death by suicide or died by suicide, because there's a lot more research around why this is happening, how this is going on. And it's not as selfish as we have come to think. So it's really, really important that you check that out. All right, some upcoming events and travel. Like we said last week, we're kind of sitting around and that and in Las Vegas and enjoying the best time of the weather that is here. But we're also thinking big time about 2025 because it's gonna be here before we know it. And a lot of the things we work on are years in the making. So eLevate, which is our mentorship program, that is something we actually accept applications for early, because it's a big program, and we wanna make sureBrad Crowell 3:39  It's a commitment, it's a, you know, the transformation that you are going to get is massive. Speaker 1 3:45  And it also is something that will continue to change and evolve in your life over time. So it's not like you just do it for nine months and it's over. There's like, more that you get out of it. It's like a fine wine, it just, or a tequila, right? So if you are a teacher interested in our mentorship program, go to lesleylogan.co/elevate and you can learn more about it. You can hear what our past grads had to say. We've now had 49 people do the program, 50 people.Brad Crowell 4:10  Yeah,Something like that. Lesley Logan 4:10  Yeah. And I'm, just because we keep the groups nice and small. So I'm really, really excited for 2025. Also in 2025 is our February Cambodia retreat. Brad Crowell 4:18  Yeah, come join us. Lesley Logan 4:19  Oh, my God. I cannot wait to spend a week with the people who have signed up. I'm really, really excited to get to know them more. We do Pilates classes, we tour temples, we go to Lotus farms. Brad Crowell 4:27  We had two more sign up. It's gonna be great.Lesley Logan 4:28  I know it's gonna be so amazing. So crowsnestretreats.com is where you can get more information on the retreat. And by the way, like you can come straight to Cambodia and leave and be home and only miss like eight days of your busy life, or you can hit Thailand or Laos or Vietnam on your way in or your way out, and like, really make Southeast Asia a tour and a trip. And we curate the week for you on this retreat. It's really fun. We do breath work. We do a lot of work on life balance and things like that. Plus we get to enjoy a beautiful country. Brad Crowell 4:32  Plus lots of Pilates. Lesley Logan 4:54  Lots of Pilates. And because you are listening to this, you might actually be a little Pi-curious, Pilates curious. And so we hope that you check out onlinepilatesclasses.com as a way to get more Pilates in your life. We really do pride ourselves in making it easy and accessible to get accountability and community and feedback on your form at OPC. So go to opc.me/40 because you can take Pilates classes from us in our app. You can talk to us about the class in our app, and you can celebrate others in there as well. Brad Crowell 5:32  And if you're a business owner, whether that's a super small business owner just getting started, maybe you have one home client or something like that, all the way to I've got multiple studios. If you're feeling stuck with your money, I want you to come join me for a free webinar that I'm hosting called the Pilates Studio Growth Accelerator. And we're going to be uncovering three big secrets that we've come to realize over the years after having coached more than 2000 businesses coming through our coaching program, join me at prfit.biz/accelerator. That's profit without the O dot biz slash accelerator to sign up for free. Lesley Logan 6:09  All right, before we get into the amazing conversation, I had with Jan about our fitness and perimenopause, we've got an audience question to answer, yes? Brad Crowell 6:16  Yeah, we sure do. "Is the AeroPilates reformer sufficient for reformer training in a small space or a piece of junk, and I should just try to find a legit reformer somewhere else to practice with?" asks @etain.pilates on the YouTube.Speaker 1 6:31  Yeah. So we actually even went deep into discussion, because I had several questions about affordable reformers for home practice and things like that. So there is an actual long form answer to this question, and I'm going to give you a snippet of it, and hopefully, if you need more information, you go watch that. Actually I have two videos. We have one on how to choose reformer for at home, and then we have me answering this question, like, how do I find affordable reformer at home? So I'm not going to call anything junk, especially when I don't know why it was created. Something that's really important to note is that Pilates equipment is typically created for the style of Pilates that's designed to go on it. Just like a treadmill or a bike or, you know, any kind of fitness thing, it is created for the style of work that you're going to do on it. So for me, if you are trying to do Pilates that's more classical or even typical contemporary I'm not talking like athletic reformer, because I don't know more about that. Then I don't know that the AeroPilates is going to be sufficient enough for home practice, because it's going to limit you, and it's going to change things in a way that you can't modify. So the foot bar, for example, it's not going to be the angle you're used to when you teach or you go to a studio, the straps, the handles, the bungee cord versus spring. So I'm not going to say it's junk. I'm going to say that if you are trying to deepen your reformer practice, it's going to be like you don't see sprinters for the Olympics training on ice skates. They don't. Right? It's just, there's nothing wrong with ice skates.Brad Crowell 7:57  I think a better comparison there would be, they're not training in a walking shoe, they're training in a running shoe. Lesley Logan 8:05  Correct. You're correct. Okay, that's a better example.Brad Crowell 8:07  They are certainly not training on ice skates. Obviously, you're you're not going to try to do Pilates on a trampoline.Speaker 1 8:11  Fair, fair, fair, a better analogy. Kind of come up things on the spot, some, they can't all be brilliant, but you're correct. Like, the sprinters are not in, they're not even in regular running shoes but they're in track shoes with like.Brad Crowell 8:11  That's actually the best analogy. They're not training in running shoes, they're training in sprinting shoes.Speaker 1 8:27  We got that, we got we got there, we got there. So what I would say is I would find a studio that you can rent space at and abuse theirs, or I would find a used reformer that truly is more like what you're used to and accustomed to and make it a piece of furniture in your home. People are not expecting homes to look like hotels. They expect homes to look like things you live in, so get the one you like. That's my answer. If you want to get a discount on a Balanced Body or Contrology piece, you can check out opc.me/perks, we do have discount links on all of that stuff. Brad Crowell 8:58  Yeah. And if you're trying to find our YouTube channel, just go to opc.me/yt. All right. Well, thanks for asking that question. If you have questions that you'd like to ask, feel free to text us at 310-905-5534, or hit us up on Instagram. Just that. Mention us and fire away. Stick around. We'll be right back. Brad Crowell 9:17  All right. Now, let's talk about Jan Schroeder. Dr. Jan Schroeder is a professor at Long Beach State University and coordinator of their unique Bachelor of Science in fitness. So you can literally go to college for fitness. And that's. Lesley Logan 9:33  It's like, one of the only places you can do that. Brad Crowell 9:35  I think she said it is the only place. Lesley Logan 9:37  Yes, yes. Oh, shout out to Michelle Sims (inaudible), she connected me with Jan because she said is there anything you need? I'm like, yeah, I need two people. I need people on perimenopause, who do you know?Brad Crowell 9:46  Yeah, so Jan, Dr. Schroeder has a PhD in exercise physiology and she's passionate about educating women on the importance of personalized fitness strategies, overall well-being and self-care during and after menopause. She encourages women to prioritize their health, understand the changes in their bodies, and adapt exercise and lifestyle habits tailored to their physiological, social and psychological needs.Lesley Logan 10:12  Just, okay, was, I found it really enlightening. I felt like there was so much permission. I found like she had so much information. There's a lot of people who are out there now talk about perimenopause, and I'm loving how much advice and information out there. I thought I was like, oh my god, I'm going through it early. I got some help from Femgevity, and I'm not, but I actually do have some support, some bio identicals to just enjoy my life and keep a baseline. But she talked about, like, how we don't really need to, like, go, oh my god, I'm going through this. I can't go, there's so much support out there. But a lot of times the things that we are doing as we go through perimenopause and into menopause are actually giving us reverse results we want. So she specifically took a little lens of fitness. And when you are in perimenopause and post-winter and like, winter menopausal because your hormones change, she advocates that you have to have a holistic approach to combining exercise, nutrition and hormonal management to navigate menopause effectively. And she really gave us some tools on like just adjusting our behavior. So it's not like this negative thing, but actually it supports these changes, because these changes don't have to be a bad thing. There's positives to it as well.Brad Crowell 11:21  Yeah, that was one of the biggest things she was talking about. Is that we only ever seen to hear or talk or think about the negatives, and we very rarely think about the positives of it. Lesley Logan 11:35  I also just want to say, like, I love that what she talked about, like a 40-minute workouts or less, working out in the morning, doing different things that can actually support so that the workouts you're doing are supporting your health, your longevity, your cardiovascular system, your bones, if weight loss is something you're wanting to do, those are all really important things. And the world is set up with these hour-long classes, high-intensity classes, and we've got women over 40 doing these crazy metabolic workouts when really they need some strength. They need some move meditation. And so I was like, patting myself on the back. I'm like, OPC is 30-minute classes, just saying, and you can do when you want.Brad Crowell 12:15  Well, I thought something that was really interesting was she talked about this natural inclination that we have to we, meaning women who are going through menopause, that they have, as they hit menopause, they just stop moving. Lesley Logan 12:30  It's a real it was really interesting. The part of the brain that just goes, okay, I'm not gonna tell you to get up.Brad Crowell 12:35  Yeah, she said the stats are 40% less movement typically as a woman is hitting menopause, and I don't know if that's just built into how we are, or if it's like, oh, this societally adopted thing of like, oh, I hit this phase in my life and I'm gonna just stop now.Lesley Logan 12:52  It did. And she said it doesn't even sound like it was a conscious thing. It's likeBrad Crowell 12:55  (Inaudible) she said women tend to sit more. They're just sitting more. And she said, it's really important to start paying attention to those things using a fitness tracker or a journal, so that you can start to track yourself and be like, oh, wow. I used to get 10,000 steps, and now I'm getting 6000 steps. How did I end up doing that? Right? So we use an aura ring. Can't give you a link to it, really, it's not that easy to do that, but the Oura ring, it connects to your health app on your phone, and it tracks a whole lot of different things. But she said, be mindful. Jot those things down. She said it is actually reduced activity level is dictated by estrogen. So yeah, you're right. It doesn't seem like it's a conscious thing. She explained, the estrogen affects different tissues in the brain, especially the hypothalamus, which is responsible for how much food you eat, how hungry you feel, how much energy you are feeling like you can expend, want to expend. She said, when we take estrogen away through menopause, what the brain does is the hypothalamus cannot regulate these things anymore the way you used to. So it's important for you to consciously regulate them yourself. Be aware of that stuff. So yeah, I mean, I found that really intriguing. Stick around. We'll be right back. Brad Crowell 14:08  All right, welcome back. So finally, let's talk about those Be It Action Items. What bold, executable, intrinsic or targeted action items can we take away from your convo with Dr. Jan Schroeder? She advised against long duration cardio workouts during menopause. And y'all, we talked about this about a million times that the 80s were all about running and cardio, and that was how you're gonna lose weight and it has been busted and disproven. That is not reality a million times over. But what I found really interesting was she started to talk about cortisol, and when we hear cortisol, we immediately think negative things. We're like, oh, cortisol bad. And she said, No, actually, cortisol is also good, but we have to regulate how much of it that we have in our system. And as we age, more cortisol is just natural in our bodies. And then through menopause, it can kick it up a notch even more. And she started talking about things like, when are you doing your workout and how are you doing your workout, right? So when she started talking about working out earlier in the day, and then how you're doing your workout, cardio is gonna just add a lot of cortisol. And she said the problem with cortisol is it affects your sleep. You need it in the morning. It gets your brain going. It gets you going. But then in the end of the day, if you're jamming a lot of that, you know, if you're kicking off a lot of cortisol, you're going to have a difficult time sleeping. You're not going to process during sleep, because you're not going to be getting that sleep. And so basically, it becomes a problem if you're adding a lot to it at the end of your day. So she did recommend, this is where she was talking about 40 minutes or less and working out in the morning. And she recommends short bursts of high intensity of interval training to manage cortisol levels that's instead of long, long distance running kind of thing. So what about you? Lesley Logan 15:53  She said, You need to give yourself permission to back down. Oh, my god, are we sensing a theme of this podcast? So you need to give yourself permission to back down. She said, if you're a runner, that's gonna be too intense for you. So walk and put a weighted vest on. And I added a weighted vest to all of my walks. I'm gonna tell you guys, holy freaking molly, even if the walk is short, I'm no longer like, oh, my own we didn't do long enough walk today because it was too hot. Just adding that weighted vest intensified the walk. Brad Crowell 16:19  What did you get, 12 pounds? Lesley Logan 16:20  Not 12 pounds. Yeah.Brad Crowell 16:22  It's in the middle of the road one, right? Lesley Logan 16:23  Yeah, yeah. And I think now, hey, my in-laws, I would like a weighted vest where I can add weights or take them off. That's what I want for Christmas. Okay, but, like, maybe I have to look it up, because I'd like it to be a little sexier than what I've got. This is like the ugliest thing, but it's okay. It's fine. The looks don't matter. But it's those kinds of things, like, give yourself permission, that's going to be okay. We don't have to be at our highest level all the the time to be at our best self. And I thought that was really cool. You don't have to be your highest level all the time to be your best self. Brad Crowell 16:48  I think that is something that's been interesting for me, is being like, hey, today I generally don't feel like I can take on the world when I go to all my workout, right? And then being like, all right, it's all right, if I only do 80% of what I did last week on as far as weightlifting goes, or whatever. Lesley Logan 17:06  Yeah, and by the way, guys, it's called listening to your body. And also, like, if you keep going, wow, I keep feeling like I can't do it, then that's a sign you do that. Like other things are going on. You need to do some other things if you still have your cycle, ladies, I do use an app I have no affiliation to, called wild.ai that actually helps me figure out what kind of workouts I should be doing based on where I am in my cycle, which is really, really cool, because then what I do is I do more high intensity on the first two weeks-ish, and I do a little longer duration, lower intensity on the last two weeks. It has really helped me manage the cortisol as well. So I'm not doing cortisol when I have progesterone coming in, because that is a bad thing, and that's going to affect my sleep. It's going to affect my cycle. So.Brad Crowell 17:46  If all this is foreign language to you, we definitely encourage you to connect with Femgevity who has been helping Lesley really wrap her head around all this stuff and understand it for her body. Lesley Logan 17:56  You can go to beitpod.com/femgevity. Brad Crowell 17:59  Yeah. F-E-M Femgevity. Lesley Logan 18:01  Jan, you're brilliant. You gave us such an amazing look on fitness and perimenopause, and really great tips to just stay strong and stay with energy. And I'll also understand what's going on with our body and not see it as such a negative thing. Thank you so much, y'all. How are we going to use these tips in your life? We want to know, so make sure you can't tag Jan, because she's like, non-social, which I think, how cool is that?Brad Crowell 18:24  So cool. She's a professor. That's amazing. She also still teaches.Lesley Logan 18:27  She still teaches fitness, yeah, but tag the Be It Pod and then do me a favor, share this with a woman in your life. The thing that is so fascinating to me is that, how many women older than me did not have this information? And no, it wasn't out there. There wasn't a lot of research and we're doing more research now. But also, if we talk about this stuff, then it forces people, companies, other people, to find information for us. We get to demand what they talk about, by the way. So please share this with a friend so that we can change more women's lives and make going through perimenopause and endomenopause, and our years after that really thriving. It doesn't mean like it's bad. There's like, good stuff out there. So until next time, Be It Till You See It. Brad Crowell 18:32  Bye for now. Lesley Logan 18:43  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod. Brad Crowell 19:51  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell. Lesley Logan 19:56  It is transcribed, produced and edited by the epic team at Disenyo.co.Brad Crowell 20:01  Our theme music is by Ali at Apex, Production Music and our branding by designer and artist, Gianfranco Cioffi.Lesley Logan 20:08  Special thanks to Melissa Solomon for creating our visuals. Brad Crowell 20:11  Also to Angelina Herico for adding all of our content to our website. And finally, to Meredith Root for keeping us all on point and on time. Support this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Are you navigating the challenges of perimenopause and menopause? In this episode, Dr. Jan Schroeder, PhD, a fitness expert specializing in women's health, reveals how to manage hormonal changes, maintain fitness, and stay empowered through menopause. Learn how to take control of your symptoms, prioritize bone and heart health, and embrace your body's transition with confidence and grace.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe.In this episode you will learn about:How hormonal changes affect fitness during perimenopause and menopause.Why adjusting cardio workouts can help reduce weight gain and cortisol levels.The critical importance of heart health and bone health for women in menopause.Managing menopause symptoms like hot flashes, brain fog, and sleep issues with exercise.Why strength training and shorter, more focused workouts are key to maintaining fitness.Episode References/Links:Jan Schroeder WebsiteEve By Cat BohannonGuest Bio:Dr. Jan Schroeder is a professor and past Chair of the Department of Kinesiology at Long Beach State University. She coordinates and teaches in the Fitness and Integrated Training Bachelor of Science degree program and has authored over 60+ articles in the area of exercise physiology and fitness. She also owns Garage Girls Fitness, an in-person and online training company focused on group exercise and health and wellness education for women. In 2021, she was named the IDEA Fitness Leader of the Year. Her areas of expertise include older adults, women experiencing the menopausal transition, as well as fitness trends and programming.  If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. DEALS! Check out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSox Be in the know with all the workshops at OPCBe It Till You See It Podcast SurveyBe a part of Lesley's Pilates MentorshipFREE Ditching Busy Webinar  Resources:Watch the Be It Till You See It podcast on YouTube!Lesley Logan websiteBe It Till You See It PodcastOnline Pilates Classes by Lesley LoganOnline Pilates Classes by Lesley Logan on YouTubeProfitable Pilates Follow Us on Social Media:InstagramFacebookLinkedIn  Episode Transcript:Jan Schroeder, PhD. 0:00  The media around menopause so oftentimes is negative that it doesn't focus on the positive aspects of menopause, like, thank God I no longer have a freaking period. I mean, that's a huge positive. I just sometimes think that the media focuses on all the big changes that can affect us. But they don't focus on, hey, this is just part of life. This is natural. This is not a big deal. We can make it better. Lesley Logan 0:21  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started. Ladies, this is the episode you have been asking me for. This is the one I have been hearing from you. I already say this when we get to Jan, but I just want you to know. I want you to be excited. I love this interview. I know I love them all. I do. But I love this interview. Shout out to my friend Michelle Sims, who introduced me to Jan Schroeder, our guest today. We are talking perimenopause, menopause and fitness. And I am so, so excited for this, because in being until we see it, when our hormones change, it can be freaking annoying. It can be very difficult. It's a big change. There's a lot you'll learn about yourself. And so what I love is we are now armed with some information, how to listen to our bodies and what our workouts need to look like. And you are going to love this, and it is positive and exciting, and there's not doom and gloom when it comes to perimenopause in this episode. So I cannot wait for you to get this information in your ears. Here is Jan Schroeder. All right, Be It babe. You asked a lot. I heard you. I told you to be patient. I know patience is not for many of us, but also especially when you want to know about perimenopause. So today's guest is Jan Schroeder. She's amazing. She's a dear friend of one of my friends, and so I'm so glad when the world's collided and we can talk today. Jan, will you tell everyone who you are and what you rock at? Jan Schroeder, PhD. 2:16  Of course. Well, first of all, Lesley, thank you so much for having me on because this is a topic that I love talking about. My name is Dr. Jan Schroeder. I am a professor at Long Beach State University. I am the coordinator for our Bachelor's of Science degree in fitness. We are one of the only universities in the country that has a degree in fitness. So we really focus on training students to go into the fitness industry, which is, I love it, because I developed the degrees.Lesley Logan 2:47  That's a degree I needed, and I went to college down the street. I should have gone there. Jan Schroeder, PhD. 2:51  Yeah, exactly. Yeah. Most of, most universities have an exercise science degree, which is more of a clinical track. You know that students want to go into physical therapy or occupational therapy, but we focus on, let's get them into the industry and teach them how to work with clients, and all of that. The science plus the art of the industry. Lesley Logan 3:12  Yeah, because working with humans is a whole, I've been teaching Pilates for 16 years, and I'm often a client of a personal trainer or something. I was telling this to my, those in my mentorship today, they're complaining. They said one of their clients is like, complain about being uncomfortable. And I said, Well, change is uncomfortable, and sometimes we have to be honest with people. So there's a difference between pain and discomfort. And I said I had a trainer called me out because I had fractured my tibial plateau, non-surgical, but I was off it for eight weeks, and so I'm starting to squat and lunge again, and I was immediately like, ow, can't do it, it hurts. And he, the first couple of times, changed the exercise, and then one day he's like, so Is it painful, or is it hard? I was like, oh, noted, and that's like long story to talk about your thing, like the art of working with people.Jan Schroeder, PhD. 4:06  Exactly. But it's also what makes it fun. You know? Lesley Logan 4:11  Never a dull day. So okay, but that means you've been doing this for like, your whole life? Jan Schroeder, PhD. 4:18  Yeah, yes, yes, and we just won't say how long that's been. It's, yeah, I've been in academia for a very long time, but I'm also in the industry. So I teach group exercise. I have my own business that deals with women who are going through the, you know, menopause and beyond. That's a clientele that I love. I love, love, love working with these women, because it's such a unique transition in our life, not just what's going on physiologically, but what's going on socially and psychologically, that it just is exciting. And I find that these women that I work with, they want to know the education behind it. Instead of just, just tell me what to do so I look better, it's now it moves beyond that, tell me what to do and why to do it so that I feel better.Lesley Logan 5:14  Yeah, I agree. I was telling my team. I was like, OPC is not for the 20-something who needs a burn. This is for the woman who's like she is, she's done on things. She's not, she knows what working out means. She knows she has to do it. She wants to feel seen and supported, and she wants it to make to be amazing in a few minutes she has for the day and like, that is who this is for. But she wants to know how it's working. But I think you know when you're younger, you can get away with, like, not knowing. You could just do anything. Jan Schroeder, PhD. 5:41  Yeah, exactly.Lesley Logan 5:44  You do get to a point especially, it's also very interesting. I think it really, I don't know, maybe doesn't suck because it's not doom and gloom. But it's interesting that at the point that our bodies are changing is also often, for many women, the point when they have time to think about their bodies and why it changed. So then it's almost like they don't have a baseline to kind of go off of. I don't know. Maybe that's just like something I've noticed. Jan Schroeder, PhD. 6:06  Yeah, and I well, and I also think the, I don't want to call it, I don't know, I'll call it the press, the media, around menopause, so oftentimes is negative that it doesn't focus on the positive aspects of menopause, like, thank God I no longer have a freaking period, you know? I mean, that's a huge positive. I can't get pregnant. That's a good thing. I just sometimes think that the media focuses on all the big changes that can affect us, but they don't focus on, you know, hey, this is just part of life. This is natural. This is not a big deal. We can make it better. Lesley Logan 6:49  Yeah, I think you're right. First of all, I rarely heard a, I would call when I was younger, they called like, the change. And like, it was a little hush, and you just see grandma, like, just fanning, you know, and you're freezing. And so just very specific examples, and then it's you're on the other side. But no one actually, like, talked about it and I feel what's really cool for me, I'm 41, and I have most of my friends are over 45 there are in their early 50s, and so they are telling me all the things are going through, and they are also telling me, like, hey, I wish I'd done this in my 40s. It would have made my whole life a whole lot easier. And so since you are in fitness, like, our fitness does change, especially when we're in the change. So can we talk a little bit about perimenopause, fitness versus menopause? Like, what happen? Do we get to work out easier (inaudible)?Jan Schroeder, PhD. 7:41  Well, it's, you know, with what our body's going through. So if you think about our physiology, we really peak for our strength, our cardio, respiratory fitness, our range of motion, so our flexibility. We peak in our 20s, which is pretty young to be. Lesley Logan 8:00  Why do we waste the peak on the 20 year old? She doesn't even know what she wants. She thinks she does, but we all know when we look back.Jan Schroeder, PhD. 8:08  Exactly. So then once we you know, we get past that, late 20s, early 30s, where, okay, now things are a little bit different. And you hear women go, oh yeah, I can't just go run five miles and lose 10 pounds. It's those sorts of things. So what's happening in the body is there's a lot of physiological changes that happen with aging. So just real quickly, my area of expertise, my PhD, is in exercise physiology, with a concentration in gerontology, so with the older adult, so studying how we possibly will decline in our physiology, it's not something that we can stop. We're all aging, but we can make it so we delay it. If you're an elite athlete when you were younger, you're going to see declines. If you didn't exercise, and you start exercising later in life, you may be in the best shape of your entire life because you got stronger, you got fitter, you know. So it's everybody's a little bit different, but with fitness, it does not need to decline, like people think it does, but we also have to take into account, okay, it may be harder to maintain that really elite level of fitness that some people enjoyed, maybe they were an athlete or a fitness competitor or something like that. That's hard to maintain as we get older, to have really good fitness level, not as hard to maintain. So does that make sense? Lesley Logan 9:46  Yeah, I think I'm with you. People have told me, like, oh, after 30 you're not getting any muscle, and there's all this more doom and gloom. It's like, then what's the point? My dad is 72, the time we're recording this, and he deadlifts almost 300 pounds, he back squats almost 300 pounds, and he benches over 200 and he is 72 and yes, he's not having huge gains whenever we do one rep max is like, it's not like 15, 20 pounds difference, but he's actually getting stronger. It's kind of amazing. So, yeah, it's, I see what you're saying. It's very cool. We have to just have expectations. Like I'm I used to run seven-minute miles. I no longer do.Jan Schroeder, PhD. 10:25  And do you want to? Lesley Logan 10:27  You know, I don't. Actually once I, here's the thing I noticed that perimenopause, and we'll get there, ladies,but like once I started working out, based on my cycle, I got this app, but it told me, like today, do higher volumes. This is what it looks like, if it's cardio, this is what it looks like when it's strength training. I feel so much better than when I worked out the exact same every single day of every single week, right? Just but me, you know, I again. I'm older now, so my body needs.Jan Schroeder, PhD. 10:54  Yeah. So it's, you know, with working out, as we go through this change, our hormones change, and that affects how we should work out for whatever particular goal it is. So I always talk to my clients about when they're going through this, we want to hit three areas. We need to worry about the symptoms. Maybe you have hot flashes, or maybe you can't sleep, or maybe you have that brain fog or some cognitive difficulties during this. These are all typical symptoms of menopause. So we need to work out to make sure that we're addressing those symptoms, and that's usually what women focus on. I want the symptoms gone, and especially like weight gain. That's a huge thing, because we tend to gain weight around the middle during this time period. But I also have to explain to them, okay, that's fantastic, and we are going to get there. We are going to do that. We're going to work on providing exercises and exercise routines that hope to minimize the symptoms, but we also have to work on our heart health, because as soon as we go through menopause and we lose our estrogen, our risk of heart disease increases dramatically, about five times. Lesley Logan 12:15  I heard that the other day, and I was like, oh, because you know, like, you're, I'm like, okay, how do we prolong? How do I get menopause (inaudible) I'll have my (inaudible) in my 60s. I'm sorry, I shouldn't beg for it to go away. Jan Schroeder, PhD. 12:28  Yeah, exactly. And the problem is with heart we don't think about it as women. The men have the heart disease. The men have heart attacks. Well, we get right up there with them, the same risk factor, and we do it really quickly. And the scary thing is, is that we don't recognize the signs of heart disease and heart attacks in women, because they're slightly different than men. But not only do we have to worry about heart health, we have to worry about our bones because you break a bone and it's not great. Lesley Logan 12:57  Yeah, I know. Everyone listening, whenever I teach on tour, whenever I can, I teach this one Pilates marching exercise. It's a standing marching thing, and I would make my 80-year-old client do it all the time, and she came twice a week, and she and she hated it. She rolled her eyes, and she's like, why am I doing this? And I'm like, to be honest, it's because if you fall and break a bone, that's kind of it for you. Like, that's the end. I'm just gonna be, it comes with risk, it's just like, it's a downward spiral. And she was like, you know, whatever, that day she went to Rodeo Drive. So I taught in L.A., she went to Rodeo Drive, and she had her phone in one hand and her purse in the other, and she was walking down those rounded Roman type steps, and she missed one, and her body did the marching thing where it picked its legs up, and she basically ran down the stairs. She did not fall, she did not break anything. And she said, do I have to do it every day? I'm like, yeah. And then I was like, thank God it worked. Yeah, but it's true. Like, it really is. It's a bad thing. So okay, we've heard about bones. We've heard about our heart, and that's like, so yes, we, yes, in perimenopause, a lot of women are like, I would like to not have this. My body is changing, my clothes don't fit, but you're saying we need to have, we have other focuses that are more important.Jan Schroeder, PhD. 14:12  Well, and I'm not saying symptom relief is not important, because it really is. If you have one through menopause, those hot flashes are brutal. They are brutal. A friend of mine explained it to me as she said, my body is internally combusting. And I'm like, yes, that is it. Because it's not like you're hot from being out in the sun, you are on fire. And if we can reduce the severity of that through activity, that's fantastic. If we can improve sleep, which is critical in this stage of our lives through exercise, that is important. So all three areas we gotta kind of keep in the back of her mind of I need to work on my heart, I need to work on my bones, but I also want symptom relief. Lesley Logan 15:05  Okay. Yeah. And we can do that through fitness? Because that's, okay, hold on, you have to tell me. Because when I read something, it was like, well, the workouts you can do, it almost seemed like baby workout. I was like, this is not gonna work for me. I already work out like, this is that's great if you've never done it, and I'm glad that there's something out there, but like this, I'm not just going to do a little bridge and hope it helps.Jan Schroeder, PhD. 15:26  Exactly, yeah, it's, you know, for those of us who've worked out all of our lives, one, we're a little bit better off in menopause than somebody who starts later. So, if you're, you know, for your listeners, if they're in their late 30s, early 40s, they gotta get on it. They gotta get that regular exercise program going. Because what the research shows is that women who have been active are better at keeping off the weight gain that we see, especially the weight gain around the belly, our bones are better. Our heart disease risk is lower. Symptoms tend to be less severe if we work out prior. You know, if we've, so, continue to work out. That's a good thing. Lesley Logan 16:13  My ladies who are in that age range, I don't care if you've got kiddos, busy life, this is the time. So yeah.Jan Schroeder, PhD. 16:19  But if we start working out later in life, doesn't mean that, oh well, I'm not going to have those benefits. Yes, you will, I promise you will. Lesley Logan 16:26  Yeah, good, yeah. So that's not that it's ever too late. It's just that there are some signs that, an evidence that it could be easier if, if you have the option to start, do it. Okay. Jan Schroeder, PhD. 16:37  Right. Yeah. And then for those of us who have worked out consistently. I typically work out 14, 15 hours a week. But, I mean, I'm in the industry. I've always been active, those sorts of things. I can't slack off on that. So what we find is that when we go through menopause, we start to reduce our activity level. We reduce our exercise level. We reduce our what we call spontaneous physical activity. You know, where you're up and cleaning the house, or you're up and gardening or whatever, we reduce that by almost 40%. Lesley Logan 17:16  Oh, that's going to be, you're gonna start seeing changes everywhere, inside and out, because that's a huge, that's not a little bit, that's a lot. Jan Schroeder, PhD. 17:25  That is a lot and we might not even realize that we're doing it. So you know, keeping a fitness tracker that is letting you know how many steps you get into the day, or keeping a fitness journal where you're jotting down what did I do today? How often did I sit today becomes really important because, you know, a client sometimes will say to me, Jan, I'm doing all the workouts that you've prescribed, but it's not working. And I say to them, what are you doing in the other 23 hours of the day? You know, and that helps them to go, oh, oh, okay, I understand that. And here's the thing, I don't want to blame women for doing that, because that is dictated by estrogen. When we lose estrogen in our brain, so estrogen affects all different tissues in the body. So when we start to lose estrogen, it affects our brain, specifically the hypothalamus. And the hypothalamus is responsible for how much food you eat, how much energy you expend, and when we take estrogen away through menopause, what the brain does is that hypothalamus can't regulate that anymore. We tend to eat more. We tend to move less. Lesley Logan 18:44  Okay, this is, so it's not a willpower thing. It's like biological and so we have to be conscious about getting up then having that spontaneous movement or tracking things to make sure that whatever, not whatever you were doing before it, but like, just that so you're not doing a 40% drop like you're, Jan Schroeder, PhD. 19:02  Correct. Lesley Logan 19:02  That's so huge, you know.Jan Schroeder, PhD. 19:04  It is. And I find that women all the time, they just go, it's my fault. It is not your fault. It is physiology. It is biological that your brain is putting you into this pattern. And so we just have to be extra aware of what we're doing. Lesley Logan 19:25  Yeah, yeah, intentional. So, okay, so if we are in the perimenopause, so the women who have not had that one year, no cycle, you know? And that's, it's like, it's like a moment that you're menopause, it's so confusing. One day and that's it. And you can be in perimenopause for years. Jan Schroeder, PhD. 19:48  Yeah, years. You can be in perimenopause for up to a decade. Lesley Logan 19:53  Yeah. Fun. One of my girlfriend says, I'm having hot flashes for her birthday. So enter these inserts that go in your bra. They're from the freezer, and you can stick them in your bra. And she loves them. I was like, I think that would be so hard to put in my bra one day, but I don't have hot flashes. So how should they be thinking about their working out in the perimenopause years? Jan Schroeder, PhD. 20:17  Okay, so a big thing with this working out is a lot of us who are going through menopause right now, we grew up in the 70s and the 80s, and cardio was king. You did high intensity cardio. You did tons of cardio. Lesley Logan 20:34  I did step classes as a teenager. I was, my mom, I would have step class, Jazzercise. Hello. Jan Schroeder, PhD. 20:41  Exactly. So cardio is, I should say cardio is queen, type of thing, but with it, a lot of times during this stage of our life, we need to actually back off on cardio. And the reason for it is because of our cortisol levels. So cortisol, they call it the stress hormone, and it can lead to weight gain. So cortisol is really, really important in the body, and it gets a lot of bad press, but it's a good hormone. It's that fight or flight hormone, and we naturally have a high and a low during our day with cortisol. We are naturally high in the morning, so that promotes alertness, and it helps us wake up and get our day going. And then throughout the day, cortisol is going to drop. So at night, we want our cortisol low so that we can sleep, otherwise it interferes with our melatonin and a bunch of other hormones. So that's what we want to have happen. But during this phase of our life, a lot of us are working, children, aging parents, you know, maybe financial stress, whatever it is, we have a lot of stressors going on. And when we have stress, cortisol comes up high, and it stays high. That's not good for our body. We are in this constant state of what do I do, where do I go? How do I solve this? As opposed to having a natural high and a natural low. So when we hold on to that cortisol, what it does is it increases our food cravings and it increases belly fat. So exercise is a stress. It is a stressor, but it's a oh, we peak and then we come down. So cortisol comes up while we're exercising, comes down. But if we are stressed, hot flashes are killing us, you know, I'm forgetful, I'm not sleeping, our cortisol level is high, and if we do a lot of cardio on top of that, we're going to really spike, which then can lead to additional issues. So a big thing in this phase is, if you are feeling those symptoms and you're feeling episodic stress or chronic stress, then we need to take that cardio down short bursts. So like a hit training, where you have a high and then a rest period, high and a rest period, but that activity is short, as opposed to doing these long duration exercises that maybe you know you've been used to you might do an hour, hour and a half. We need to cut those down to less than 40 minutes, to help control the cortisol levels. And that is probably the biggest thing I can suggest to women, because they say I gotta do cardio to lose weight, but the cardio could be making you gain weight. Lesley Logan 23:40  Oh, thank you for sharing this, because it is something that I've been really trying to help because I was a runner. I was a professional, so I ran all the time. And, you know, definitely in my 20s, like I was my leanest when I was running, I still run. I run very differently now, because it's not actually the same, because I run my own business. So there are stressful moments, and then, you know, I can tell, like, if I've run during certain times of my month, because I still have my cycle, it actually makes me feel worse, because I'm, you know, like I got, like it's a whole thing. So I have, I definitely have been trying to change how I see cardio, but also I've been trying to help people and women say, like, you don't have to do these hour-long like, kill yourself at the gym workouts to get results, you can do a lot in a little bit of time. I love that you're saying this. Like, that's hard for the hour-long session people, but like, we've it's because we pay people by the hour. I'm convinced that's why hour-long classes exist. But you know, like, we can give ourselves permission to stretch. You know, take some time to bring that down, instead of being at the gym doing cardio for an hour or some sort of like jazzercise class for 50 minutes. Jan Schroeder, PhD. 24:51  Yeah. So I own a website where I have in-person clients. I have on-demand classes, and most of my classes are 30 to 40 minutes, and I would get the question, why don't you have hour classes? And I'm like, Well, let's talk about hormones. And once you educate women and you give them the permission that it doesn't need to be an hour, then it just is like, oh. Because of all those stresses, you gotta get the kids to baseball practice or or gymnastics, or whatever it may be. And we're tide crunched, and you're, you may be working as well. Half an hour. Awesome. Beautiful. You know? Yeah, and the other important one on especially cardio and resistance training is the timing of them becomes important as well, that ideally, during this time period, we would love to see you working out in the morning, and that's challenging. I get it because I'm teaching at the university in the morning, but when we work out at night, our cortisol levels are going to spike because the exercise this is exact opposite of what we want to have happen, because we want the cortisol levels to drop so that we can have restful sleep. And that's a challenge. Lesley Logan 26:14  It is a challenge. My husband's going to listen to this. We're going to talk about it, and we work out from 6pm to like five and sometimes 4:30 and I am like, I wish you were a morning workout (inaudible). So just see, hear this babe. He wouldn't, when I say morning, my morning is like 6am but I would love 10. Okay, so we talked about the workouts for before peri, then peri, and once we're there, we obviously worry about our heart, but like, what are some working outs that? Is the workout still 40 minutes or? Jan Schroeder, PhD. 26:51  Yeah, because as we grow older, both men and women, our cortisol levels tend to rise. It's just natural. It's not something you can stop. So ideally, yeah, we still want to keep those workouts to 40 minutes or less, but now, if you're not stressed and you don't have any of the you're sleeping like a baby, you can go and do your two-hour workout. That's fine. If you start to see changes in your body or that's not working for you anymore, then you need to modify. So I don't want to discourage anyone from working those longer endurance sessions, but if you're not seeing what you expect to see, then we can modify and maybe take it down. Lesley Logan 27:38  Yeah, that's cool. So often people will then blame the food or the other things. And we're not often looking at the thing if they were doing the gym, that could actually be causing not the results we're looking for. Yeah.Jan Schroeder, PhD. 27:51  Yeah, as we say in menopause, and I use that as, from peri to post, we have to focus on three things, the exercise, the nutritional environment. What are we doing? We might not be able to do the same thing that we did when we were in our 20s. And then our hormonal environment. Those three work together to protect the heart. They work together for symptom management, and they work together for our bones. So if you just do one, if you only do exercise, it's not going to work. If you only watch what you eat, it's not going to work. If you ignore your hormonal environment, it's not going to work.Lesley Logan 28:31  Good luck. We had on a female telemedicine, and I was like, you know, I've had years of low testosterone, and everyone is just like, you need to lift heavy weights. And I'm like, I do. I lift as heavy as I could hold on to in this moment, I am aware I bought it. I'm not the girl who doesn't pick up the big weight like I am bought in. It is not going up. And so I finally had someone listen to me, and holy freaking moly, guys, find someone. I am loving life. This is amazing. Just a little bit of, a little bit, I'm like, I actually, like, I have, I have awareness. And my point is, like, we don't have to suffer with the hormones because we're changing. There are ways of helping your hormonal environment. And one way I heard about hormone therapy, that was a really great way of thinking about it is, it's so you don't feel like you dropped off a cliff. Yep, you're not replacing what you're losing. It's making it so that it's not, it's a slower, it's a slow downhill. Jan Schroeder, PhD. 29:31  Yeah, exactly, yeah. And I am all for bio-identical hormones. They make a big difference. Now some women cannot take them. I took them for probably four or five years. I was diagnosed with breast cancer, so I had to come off everything except testosterone. I was allowed to stay on testosterone, and I agree with you, it is, it makes a world of difference, the brain fog lifts, the belly fat decreases, sexual desire goes up, there's all these benefits. Your bone density can even improve, but it's definitely a personal decision that that female has to talk with about, you know, with their clinician. But I mean, science has come a long way. It's not like it was back when our moms were going through menopause, and they were taking hormone replacement therapy that might not have been the best for them. Lesley Logan 30:28  I know. Have you? Have you read the book Eve? Jan Schroeder, PhD. 30:31  No. Lesley Logan 30:31  Okay, all right, I just keep asking any amazing woman if they have because maybe they know her. It's me trying to get Cat Bohannon on this show. So, she talked about in her book, you would nerd out about it, by the way, it's about the evolution of female mammalian bodies, and each chapter is a different Eve on different body parts, and one of them's perception. It's a very cool chapter about how we can hear better than men and all these things. But it's true, the dosing on medicines are not usually tested on women ever, and so Ambien is like, the reason why women are, like, wandering around. (inaudible) So it is true, like we are very lucky to be in today's world of, like, what they are doing, and it's only going to get better. But I think what's really cool, and why I wanted to have someone like you on the show is that women are actually talking about perimenopause and menopause now, and we're talking about it in a way so that everyone around us can understand it. Because it's not just for us ladies to understand who are listening, but also the people in your lives, men and women and children, because you are going to be different. Jan Schroeder, PhD. 31:35  Yeah, yeah, absolutely. Lesley Logan 31:38  And so it's important for them to, they, I feel like the more educated everyone is on the topic, the better circumstances and environments we can put into place for ourselves. You know? Jan Schroeder, PhD. 31:49  Yeah, I 100% agree, because we need the support of those around us. And I get where it's hard for a male to understand what you're going through, but we need to be able to help them understand, so that they can be supportive. Lesley Logan 32:05  Yeah, yeah. And I think not just in perimenopause, but that's kind of like all things like, the more that everyone is on understanding what your goals are, the easier it is for you to get where those are. You're so cool. Okay, so what are you most excited about right now, Jan? Jan Schroeder, PhD. 32:19  I'm really, again, a nerd out here, I am so excited about all the new research that's coming through, because, as you said, medications are tested on men. Well, exercise programs are tested on men in research, and now we are finally getting the research on women in perimenopause, on women in menopause with exercise programs in the different formats. And I am just, as opposed to just walking programs. And so, you know, heavy lifting, which we know is, I mean, that is just key to, one, esthetically look good. Two, to be able to perform all your activities of daily living, and it's the thing that's going to protect your bones. So we are now getting that research, and that, to me, is just like, oh, thank God, you know, because I've lectured for years and presented around the world on this type of things, and when it comes to the exercise programs, it's like, well, this is what was done with men. Well, this is done with college-age women, because they're the easiest people to get as subjects. And now we can actually say, okay, you know what those high intensity, long duration cardio sessions not working. We can say that now and that, I just love that, because it gives us a place to go. Lesley Logan 33:45  Yeah, yeah. It's not just, like, a feeling or like, oh, I've noticed in my own experiences, like, actually, there's research. And now it's not just, like, in this one example. I'm excited about that too, because it's yeah, it's, you know, every workout program I've ever done, I'm like, how, who is this is for? Like, how do we how are we doing that? And then you're like, okay, now I gotta find the female trainer over 40, and I'm gonna do her workout, which is great for her. But like, how do we know, you know what, it's, I want more information. We can have that we can arm people with information, and they can make the best decision for what their life is and what's wrong with them. And I think that we're not guessing, and that's really cool. Jan Schroeder, PhD. 34:20  Yeah, because with menopause in general, you know every client is unique of what their past experiences are, in activity, in their nutritional behavior. Every woman is unique when they go through menopause, some glide through with like they're just sailing through. Others are having some pretty severe symptoms. And so the exercise design can't be the same. You have to look at what is going on, you know, if I'm really stressed, then maybe I should be doing some more mind-body type activities to bring my stress level down. If I'm sailing through I can keep doing what I've been doing for years until something changes.Lesley Logan 35:03  Yeah, yeah. I think it's, I just love that so much. I really, really do, and this is really exciting. I will have to keep talking with you as more research comes out, as you're willing to share. But it's been great. We're gonna take a brief break, and then we're gonna find out where people can find you, follow you, work with you. All right, Jan, where do you hang out? Where can people stalk you? Because I have a feeling we've got some ladies who are like, I want to work out with this lady. She gets me. Jan Schroeder, PhD. 35:29  Well, I am in California. I'm in Southern California, and I'm in the Huntington Beach area, but I do have a website where it is education in this area, as well as on-demand workouts that can be put together. So that's at garagegirlsfit.com. I'm not a big social media person. It drives me. I just think it's a time waste, and I'm like, I'm too busy. I got other things I got to do, so I'm not really on social media that much. Just for my mom and dad to see their grandson.Lesley Logan 36:04  So many people, so jealous of you, including me, like I said before we hit record, like, amazing that you can if it's proof that you can do what you love, and you can do it without having to be on social. So I love that. You've given us so much already, but before I let you go for my perfectionist overachievers, my hold on, I love you so much, but what do I do right now? The bold, executable, intrinsic or targeted steps people can take to be it till they see it. What do you have for us? Jan Schroeder, PhD. 36:28  I think one of the things is, is you need to give yourself permission to back down, to, you know, when we're thinking about our workouts, it doesn't need to be here. We can be here and actually get greater benefits, but you gotta give yourself permission that that's okay, and you need to possibly try new things in exercise. So maybe you were a runner, but that's too intense right now, so maybe you back it down to walking with a weight vest. Those sorts of things. We don't always have to be at our highest level to be at our best self. So a lot of times we need to drop things down. And believe me, I am type A, all the way. Lesley Logan 37:13  I have a fitness instructor who isn't.Jan Schroeder, PhD. 37:16  Exactly and even you know, I have to remind myself, I need to back down because of what I'm feeling, and we have to be in tune with what we're feeling and be honest that I don't like to say when I'm stressed, but I occasionally, or either myself or my husband, go, Jan, you gotta bring it down. And that's when I go, okay, I need to drop down my workouts, and it's okay. And what I find is that I actually feel better at that particular moment. We just have to give ourselves permission to say, I don't have to be high-intensity, excelling at everything all the time.Lesley Logan 37:58  I really love what you said. You guys have to rewind. It has to be a quote. It needs to be knitted on a, stitched on a pillow. My knitters, you gotta put this in. I don't have to be up here to be my best self, whatever you sound like. That is, oh, I'm gonna repeat that to myself every day until this comes out so I can hear it again. Beautiful and brilliant. And thank you for the permission, and thank you for the education. And I hope our paths cross so soon, because I would just love to meet you. You're so great, Jan. Everyone, how are you going to use the tips in your life? Do yourself a favor and send it to every female because no matter what stage in life, Jan gave her amazing education. The more we're armed with information, ladies, the better decision we can make about ourselves and our lives, and we get to make them for ourselves. And I think that is so cool. We don't have to do what our friends are doing because it works for them. We can actually go, this is what works for me, and I just love this so much. So Jan, thank you so much and everyone until next time, Be It Till You See It.Lesley Logan 38:51  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod. Brad Crowell 39:34  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell. Lesley Logan 39:39  It is transcribed, produced and edited by the epic team at Disenyo.co. Brad Crowell 39:43  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi. Lesley Logan 39:50  Special thanks to Melissa Solomon for creating our visuals. Brad Crowell 39:53  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time. Support this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

On this week's episode of Outside the Box, Janeane sits down with GRAMMY award-winning musician and Rock & Roll Hall of Fame inductee, Matt Sorum. Sorum discovered the power of music at an early age after seeing The Beatles on the Ed Sullivan Show and being captivated by Ringo Starr on the drums. Sorum's professional music career spans decades with world-renowned bands including The Cult, Guns N' Roses and Velvet Revolver, as well as solo albums and collaborations with artists from every genre of music. Sorum opens up about his family of music makers who shared their love of music with him early in life from his grandfather who was a professor of music at Long Beach State University to his mother who was a music instructor and Superintendent of Music at twenty-six schools in Orange County, California. Matt's brothers were also musicians, as well. Matt also talks about his impactful Adopt the Arts Foundation he started in 2012 alongside Golden Globe award and Emmy award-winning Actor Jane Lynch to provide underserved elementary schools with high-quality music education curriculum and resources.  For more information, visit www.AdopttheArts.org Follow Outside the Box on Instagram and TikTok @otbseres Keep up with Dr. Janeane Bernstein @janeanebernstein on Instagram. www.janeanebernstein.com www.otbseries.com

Grief isn't just about death - it's about loss in any form. It's okay to feel sadness, anger, and confusion. But remember, bridges beyond grief exist. You can overcome it and find your way back to a new normal. Let's explore what causes grief and how we can move forward together

Meet  @masonsbriggs  libero for Team USA He was raised in Valencia, CA, with his parents, Steve & Dina, and two older brothers, Trevor and Tanner. Recently graduated from Long Beach State University where he was a member of the men's volleyball team and earning a degree in Business Finance with a minor in Consumer Affairs. https://masonbriggsbrand.com/ Made senior national team debut at 2021 NORCECA Continental Championship 2022 First-Team All-American; second team in 2020; honorable mention in 2021le mention in 2021 2021 Men's Collegiate National Training Team 2020 Men's Junior National Training Team 2018 and 2019 Boys Youth National Team 2017 USAV Indoor High Performance A1 Select National Training Team Program 2016 USAV Indoor High Performance A1 National Training Team 2014 USAV Indoor High Performance A1 Select National Training Team 2013 USAV Indoor High Performance A1 Future Select Camp Meet  @masonsbriggs  libero for Team USA He was raised in Valencia, CA, with his parents, Steve & Dina, and two older brothers, Trevor and Tanner. Recently graduated fromLong Beach State University where he was a member of the men's volleyball team and earning a degree in Business Finance with a minor in Consumer Affairs. https://masonbriggsbrand.com/ Made senior national team debut at 2021 NORCECA Continental Championship 2022 First-Team All-American; second team in 2020; honorable mention in 2021le mention in 2021 2021 Men's Collegiate National Training Team 2020 Men's Junior National Training Team 2018 and 2019 Boys Youth National Team 2017 USAV Indoor High Performance A1 Select National Training Team Program 2016 USAV Indoor High Performance A1 National Training Team 2014 USAV Indoor High Performance A1 Select National Training Team 2013 USAV Indoor High Performance A1 Future Select Camp

Caitlin Broadwell is the mental health case manager for Long Beach State University, helping athletes navigate through their career and connect with resources to support them in their journey.  Having played volleyball in college and then transitioned to beach volleyball when she transferred for her last year of eligibility, she transitioned from her sport twice and knows how difficult that transition can be for athletes when they hang up the jersey. She has started the podcast Hanging Up The Jersey, giving athletes a platform to talk about transitioning out of sport in hopes that it will not only help athletes share their story, but help athletes transitioning know that there is hope: there is light at the end of that transition tunnel.

PAULA SHAW is a Life Transitions Coach and Grief Specialist. She is also a Best-Selling Author, Keynote Speaker, and Media Host on her show, Change It Up Radio with Paula Shaw. For more than 25 years, Paula has been dedicated to helping people navigate the stress of Change and Challenge using mind/body tools and techniques. She is a founding member of the Association for Comprehensive Energy Psychology. She strongly believes that the tools and methods of this field can shortcut meaningful change and help people get their lives on track and move in the desired direction more quickly than with traditional methods. She is just launching her all-inclusive coaching program, Bridges Beyond Grief, a customized approach that walks each individual through the challenges of loss and change and helps them find a vibrant, satisfying life of purpose and joy. She has degrees in Education and Communications from Long Beach State University and graduate counseling credentials in Grief and Addictive Disorders, from Loyola Marymount University. Paula authored several books, including Chakras, The Magnificent Seven, Grief...When Will This Pain Ever End? and her latest book, Saying the Right Thing When You Don't Know What To Say.Support the show: http://www.cooleyfoundation.org/See omnystudio.com/listener for privacy information.

Travis Mewhirter is an American professional beach volleyball player, color commentator and sports journalist. A man of many hats, he has been the eyes and ears of the sport for the better part of the last decade. One of the most traveled American players, he has played with and against the highest level the sport has to offer. His ascension has been rapid in previous years and the expectations are that another "level up" is imminent. He has a very popular volleyball podcast (the "Sandcast") and is considered the best writer in the sport (with Volleymag). Matt Prosser is an American volleyball color commentator, journalist and former indoor and beach standout. Cutting his teeth at Long Beach State University, He has played with a slew of different partners and has enjoyed a heightened level of success. His longevity has seen him play with players from two different generations, from players as far back as Casey Jennings to recent ones like current standout Eric Beranek. His comeback story from cancer back to the main draw is well-documented and is an inspiration to all. He is highly regarded as a top-two a commentator for Beach Volleyball World, the world's most prestigious beach volleyball league. 02:41 - Who is the team of the year? 08:04 - Newcomer of the year 16:42 - Most improved player of the year 27:42 - Hitman for hire award 36:44 - Most valuable player

Tis the season for Holiday Stress! Don't let the expectations of the Holidays get you down. Check out these six tips to keep your mental health in check and get through the Holidays unscathed! -   Getting to know Life Transitions Coach and Grief Specialist, Best-Selling Author, Keynote Speaker, and Media Host Paula Shaw-   Why is Holiday Stress Real?-   How to Survive the Holidays Keeping your Mental Health intact.-   Six Tips To Survive the Holidays!Paula Shaw is a Life Transitions Coach and Grief Specialist. She is also a Best-Selling Author, Keynote Speaker, and Media Host on her own show, Change It Up Radio with Paula Shaw.For more than 25 years, Paula has been dedicated to helping people navigate the stress of Change and Challenge using mind/body tools and techniques. She is a founding member of the Association for Comprehensive Energy Psychology.She has degrees in Education and Communications from Long Beach State University, as well as graduate counseling credentials in Grief and in Addictive Disorders, from Loyola Marymount University.Paula is the author of several books, including "Chakras, The Magnificent Seven", "Grief...When Will This Pain Ever End?" and her latest book, "Saying the Right Thing When You Don't Know What To Say."Website:  www.changeitupradio.comBrought to you by the J.C. Cooley Foundation, "Equipping the Youth of Today for the Challenges of Tomorrow."Support the show: http://www.cooleyfoundation.org/See omnystudio.com/listener for privacy information.

Alan is a volleyball player and now coach. As a player he was a Collegiate All American and represented the USA Team.He was an Assistant Coach at his Alma Mater, Long Beach State University in 1996 before taking over as Head Coach in 2000. He has led them to 7 final four appearances and back-to-back NCAA championships in 2018 and 2019.From 2009 until 2012 he was also the Coach of the USA Men's team and led them to Gold medal at 3 Continental Championships as well as Gold at the 2012 World League.Alan is a reflective and thoughtful leader, who manages to couple a program with a strong structure and supportive environment.Some of the highlights from the interview for me were:The way he encourages his team to focus on the message not the tone during in-game communication. The importance of not coaching to the last point, but to be able to manage your emotions and look forward. The importance of honesty and not using “feelings” when describing selection decisions And how he uses Mindset Monday to reset and prepare for the week ahead. If you would like to send us any feedback or if you know a great coach, who has a unique story to share, then we would love to hear from you, please contact us at paul@thegreatcoachespodcast.com or contact us through our website thegreatcoachespodcast.com Hosted on Acast. See acast.com/privacy for more information.

Amy Wright has Got Next!!! Welcome to the SLT “You Got Next” series. This series is dedicated to the athlete/actor/entrepreneur who doesn't ask for any recognition but continues to push themselves to limits that many didn't think they had. We see you and we want to let the world know who you are... we present to you the SLT next series and Amy Wright has "Got Next" Make sure you subscribe, like and follow us on IG, Twitter and Facebook @sportlifetalk. You can watch the live streamed show on our Sportslifetalk Facebook page and on our YouTube channel. Want

Today, I interview Steve and Charley Stevenson from Orange County, California.  Steve and Charley led a campus ministry in Long Beach California that grew from 25 disciples to 135.  Their leadership training helped put 17 graduates go into the professional ministry.  Find out their secret to spirit-led growth in this episode. How to Support The Rob Skinner Podcast I want to say thank you for supporting the Rob Skinner Podcast.  I started this podcast at the beginning of the COVID pandemic in an effort to inspire people to multiply disciples, leaders and churches.  I wanted to learn from others and share what I've learned over the years.  God has enabled me and my wife Pam to plant churches in 1.     Portland, Oregon 2.   Anchorage, Alaska 3.   Ashland, Oregon 4.   Tucson, Arizona 5.    and Flagstaff, Arizona.  My dream is to plant at least five more churches by the year 2030.  Your support will help me to turn that dream into reality.  Your tax-deductible gift will be given to get those churches off the ground.  Please give today at: https://tucsoncoc.breezechms.com/give/online   Please look for and select the “General Fund” when you give.  Thank you!

This week's episode of Scrambling with Dylan Otto features professional golfer Hunter Epson. Golf was always something Hunter did growing up, but he was really invested in soccer and ice hockey as well. Once he started to realize that he could go practice on his own and create his own success, he gave golf all of his attention. He started playing in a lot of local junior events in the Long Beach area like Toyota Tour cups, SCGA events, then a few AJGAs. He started his college career at Pepperdine University where he was making the lineup, but felt he needed a school that better fit him as a player so he went in the transfer portal. A couple months later he found himself coming back to where he was born and raised... Long Beach State University. He was a main contributor to the team over his years there and had quite a resume there. Hunter is currently a couple years into playing professional golf and has played on mini tours, PGA Tour Canada, and most recently gaining full status on the Sunshine Tour. He's looking to get the season underway in South Africa and potentially get into some big events. Enjoy the show!

Dr. Laurene Duke has been happily practicing dentistry for over 30 years. She was first introduced to dentistry as a 5-year-old patient in Dr. Beckman's practice, with a full garden in the backyard visible from every operatory. While attending Long Beach State University, Dr. Beckman introduced her to his daughter who was attending UCLA dental school. This was the first time Dr. Duke learned that women can really be doctors! During her dental school interviews Dr. Duke was told by the USC interviewer that she shouldn't attend dental school, that she would be taking the place of a man and she'd practice for a  couple years before having babies and staying home. This was 1979; USC was the first acceptance letter she received and the first one she, very nervously, declined. After graduating UCLA dental school in 1984 she practiced in different clinics and practices, learning the type o dentistry she didn't want to perform and honing her skills to practice dentistry how she wanted. All through school and the beginning of her career she kept in close contact with Dr. Beckman and started working as his associate in the years after graduating. While in school she married an engineer, Scott, and they became parents in 1985 followed by a second in 1987. In 1989, while very pregnant with her third child, Dr. Beckman casually asked her if she wanted to buy his practice. It was probably the easiest practice sale in history. Dr. Beckman stayed on for a few years, as her associate, seeing patients so Dr. Duke could be a mom to three small children and see patients 1-2 days a week. One of the best things Dr. Beckman told her was to “work hard and enjoy what you do, but it is important to make time for family and life.” She has taken that through her entire career, always sure to make time to be a mom and LIVE. She has always taken time off for school and sport events with her children and family vacations, now averaging about 6-12 weeks a year out of the office. In 1994 the opportunity came for Dr. Duke to purchase the building, which she did and admits it was one of the best professional decisions she's ever made. In 1999 she navigated her way through a terrible embezzlement and learned more about being a business owner. Dental school introduces students how to be clinicians, but nothing about how to actually practice and own a business. In 2017 Dr. Duke was diagnosed with breast cancer. There was very little knowledge and resources to find out how to practice post-surgeries and during treatment. There was no timeline for coming back following a bilateral mastectomy. Dr. Duke and her small team figured out how best to do it for her practice and for her sanity. She learned more about how to help herself heal and how best to keep herself healthier, reading every journal and article she could find. She used HBOT and THOR laser religiously following her mastectomy which helped her heal quickly and well. Learning to re-use muscles, following both the mastectomy and then again after her final reconstruction surgery, was difficult and sometimes surprising when the simple act of using an instrument for a routine filling became more difficult. It was a journey that helped her become a healthier person and more understanding, educated doctor. In her free time Dr. Duke enjoys gardening, hiking, camping, and spending time with her family- especially now that there are grandchildren.

In Season 10: Episode 8 of Beach Weekly, host Lei Madrigal covers the latest stories on campus and around the world. The Center for Equitable Higher Education on the Long Beach State campus works to reduce homelessness among CSU students through their Rapid Rehousing program which provides short-term assistance before helping students find permanent housing. To learn more about assistance programs offered through the university, students can visit the Student Basic Needs Center on the first floor of the student union. This year's intense storms have had some serious impacts on the Long Beach State University campus. The Shark Lab, a research group on campus that studies white sharks, lost $76,000 worth of equipment. The Walter Pyramid also experienced damage from the severe weather. A leak in the pyramid's roof is expected to cost $55 million to repair. The governor of Tennessee recently signed a bill that bans drag shows in public spaces. The new law will go into effect on April 1 right before Pride month in June when outdoor Pride activities are usually held outside because of the summer heat. After a 6-year-old boy in Virginia used his mother's handgun to shoot his teacher on Jan. 6 of this year, authorities have determined that the child will not be facing criminal charges for the incident. Four Americans from South Carolina were kidnapped when they accidentally got caught up in cartel violence in Mexico. Two of the four were killed in this gunfire. After the FBI located the Americans in an outskirt city, the two survivors along with the bodies of those who were killed were brought back to the U.S. Russia is now hitting Ukraine with much stronger missiles than ever before called hypersonic missiles that are nearly unstoppable. Ukraine is struggling to defend itself against these new weapons. So far, the missiles have caused at least 6 civilian deaths in the western region of the country. A Long Beach aerospace company is looking to launch the world's first 3D-printed rocket into space. While the company's original rocket launch was planned for Wed., March 8, it has since been rescheduled because of problems with the rocket's liquid natural gas fuel. A man from Huntington Beach has set a new world record for most consecutive visits to Disneyland by going to the park every day for 8 years, 3 months, and 16 days. Host: Lei Madrigal Editor: Andy Nguyen Producers: Leila Nunez, Isabel Silagy Like, comment, and follow us on your favorite platform for more content! Apple Podcasts https://podcasts.apple.com/us/podcast/beach-weekly/id1488484518?uo=4 Google Podcasts https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy9kMzEwMjEwL3BvZGNhc3QvcnNz Spotify https://open.spotify.com/show/4HJaqJep02kHeIQy8op1n1 Overcast https://overcast.fm/itunes1488484518/beach-weekly

For more inspired edutainment, visit: www.bebettermedia.tv Key Points, Top Takeaways and Memorable Quotes - “What was interesting about this concussion compared to my last is the impact of it wasn't as hard as previous concussions I had.” 4:54“When you feel concussed immediately, you should step out!” 5:31“It's a really hard thing to describe if you haven't been concussed before, but you truly feel like an alien almost.  You don't recognize yourself, you don't recognize your mind, you don't recognize, situations feel ten times more awkward.” 8:15“The most impactful thing was just reaching out.” 12:22“I got to a place where, in the fall, where I was like, ‘I just want to be better.  I don't care about volleyball anymore, I don't care about anything, I want to be able to recognize myself.'” 23:10“That was the biggest struggle in the journey, you don't feel like yourself because your mind is traumatized, but yet your mind controls everything.” 25:40“My goal is to be free when I play volleyball now.” 31:19“So I put on this almost, like just this mentality that everyone around me, I don't care about your assumptions anymore, those are your assumptions.  That's not my experience.” 34:07“The truest and most courageous decision was to step away and that was the harder decision to be doing, not the easier decision.” 40:11“I mean I think one of the biggest lessons I've learned is not letting other people's assumptions, expectations, voices become your own.” 45:30 Guest Bio - Jade Waskom grew up playing indoor and beach volleyball as early as age six. She pursued her Division 1 goals at Long Beach State University playing both indoor and beach volleyball. However, after freshman year and battling the pandemic, she switched to playing full-time on the beach team. Around March of 2021 Jade received her sixth concussion, which started her year and a half long struggle with post-concussion syndrome. This was an extremely tough battle, but led her to making the biggest transformations in her life.  Show Notes - 0:00 - Jade's Golden Nugget0:12 - Introducing Jade Waskom0:47 - Welcome to Jade2:05 - Childhood & Family Background3:13 - March 17, 2021 & My 6th Concussion9:57 - Dealing with Feelings11:17 - Advice to Teammates on Being Supportive13:36 - Feeling Unable to Advocate for Yourself16:07 - Halfway Healing Vs. 100% Commitment to Healing19:10 - Relaxation, Rest, & Recovery in Nature22:02 - Fall 202124:54 - Cleared Spring 2022 & Starting Therapy28:40 - BB Commercial28:48 - Journey Back to Our True Self30:11 - After Resting, How Did Things Start to Change For You?354:52 - Month of Camping & Aligning with Yourself37:47 - Hardest Part of Medical Retirement42:53 - Where Do You Go From Here?45:12 - One Piece of Advice 47:02 - Where Can People Find You?47:49 - Bringing it Full Circle49:23 - Deleting Social Media51:24 - Thank You52:05 - WIMTS Podcast ClosingLinks & Where to Find Jade - IG - @jadewaskomBook Recommendation: Untamed by Glennon Doyle

This week's episode of Scrambling with Dylan Otto features University of Oregon golfer Owen Avrit. From a young boy at The First Tee to playing as the #1 golfer for the University of Oregon... Owen Avrit has come a long ways. Growing up in the Central Coast area of California, Owen picked up the game at a very young age with the help of his parents and brother. Playing in any junior tournament they could play in which ranged from Ventura Junior Golf Events, Future Champions, and JTNCs. With the help of his brother and resume he developed from high school golf/junior golf, Avrit was able to secure a scholarship to go play at Long Beach State University. After a year of outstanding play and COVID canceling the season, he wanted a personal change of scenery. It only took him 3 days to land his dream school and that was the University of Oregon! Since then he's been one of the main contributors to the team and looks forward to giving it his all for his fellow Ducks. Beyond college golf, Owen is determined to become the best player in the world on the PGA Tour and is preparing himself now for that moment. Enjoy the show!

Long Beach State University women's soccer player Lena Silano joins the show. Lena talks about graduating from LBSU, her favorite moments this season, and what it now means to be an alumni.  --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Key Points, Top Takeaways and Memorable Quotes - “What was interesting about this concussion compared to my last is the impact of it wasn't as hard as previous concussions I had.” 5:07“When you feel concussed immediately, you should step out!” 5:44“It's a really hard thing to describe if you haven't been concussed before, but you truly feel like an alien almost.  You don't recognize yourself, you don't recognize your mind, you don't recognize, situations feel ten times more awkward.” 8:28“The most impactful thing was just reaching out.” 12:35“I got to a place where, in the fall, where I was like, ‘I just want to be better.  I don't care about volleyball anymore, I don't care about anything, I want to be able to recognize myself.'” 23:30“That was the biggest struggle in the journey, you don't feel like yourself because your mind is traumatized, but yet your mind controls everything.” 25:53“My goal is to be free when I play volleyball now.” 31:32“So I put on this almost, like just this mentality that everyone around me, I don't care about your assumptions anymore, those are your assumptions.  That's not my experience.” 34:20“The truest and most courageous decision was to step away and that was the harder decision to be doing, not the easier decision.” 40:24“I mean I think one of the biggest lessons I've learned is not letting other people's assumptions, expectations, voices become your own.” 45:43Guest Bio - Jade Waskom grew up playing indoor and beach volleyball as early as age six. She pursued her Division 1 goals at Long Beach State University playing both indoor and beach volleyball. However, after freshman year and battling the pandemic, she switched to playing full-time on the beach team. Around March of 2021 Jade received her sixth concussion, which started her year and a half long struggle with post-concussion syndrome. This was an extremely tough battle, but led her to making the biggest transformations in her life.  Show Notes - 0:00 - WIMTS Podcast Intro0:32 - Introducing Jade Waskom1:00 - Welcome to Jade2:18 - Childhood & Family Background3:26 - March 17, 2021 & My 6th Concussion10:10 - Dealing with Feelings11:30 - Advice to Teammates on Being Supportive13:49 - Feeling Unable to Advocate for Yourself16:21 - Halfway Healing Vs. 100% Commitment to Healing19:23 - Relaxation, Rest, & Recovery in Nature22:15 - Fall 202125:07 - Cleared Spring 2022 & Starting Therapy28:53 - BB Commercial29:01 - Journey Back to Our True Self30:24 - After Resting, How Did Things Start to Change For You?35:05 - Month of Camping & Aligning with Yourself38:00 - Hardest Part of Medical Retirement43:06 - Where Do You Go From Here?45:25 - One Piece of Advice 47:15 - Where Can People Find You?48:02 - Bringing it Full Circle49:36 - Deleting Social Media51:37 - Thank You52:18 - WIMTS Podcast ClosingLinks & Where to Find Jade - IG - @jadewaskomBook Recommendation: Untamed by Glennon Doyle

Here is an interview i did with Monterey Trail senior Varick Lewis. Varick grew up in Sacramento and recently committed to Long Beach State University. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Matt Prosser is an American volleyball color commentator, former professional beach volleyball and indoor volleyball player, and college standout at Long Beach State University. His comeback story from surviving cancer to finding a way back to the main draw is well-documented and is an inspiration to all. He is currently a commentator for Beach Volleyball World, the world's most prestigious beach volleyball league. Aaron Wexler is an American Beach Volleyball Coach, Entrepreneur, and former indoor and beach volleyball standout. A libero at UCLA under the great Al Scates, Wexler later decided to dedicate his talent to full-time coaching indoor and beach volleyball, highlighting an NCAA chip as an assistant to UCLA's women's squad in 2011. He is also the founder of the prestigious “West Coast Volleyball Club,” and currently has a podcast called “Within the game” – a podcast that boasts the most elite volleyball guests in the sport. 02:30 – Who is our AVP Newcomer of the Year? 09:25 – Who is our AVP “Hitman for Hire?” 23:36 – Who is our 2022 Coach of the Year? 34:43 – Who is our 2022 Team of the Year? 42:15 – Who is our/your 2022 Player of the Year?

Introducing Life Transitions Coach, Grief Specialist, Best-Selling Author, Keynote Speaker, and Media Host Paula Shaw. • The most important things Paula has learned each year which include the importance of family and surrounding yourself with the right people• Learning to love yourself and actually doing things that show it• Staying in the moment and Living it!• Loyalty, Love and Support and why are these critical to expansion and growthPaula Shaw is a Life Transitions Coach and Grief Specialist. She is also a Best-Selling Author, Keynote Speaker, and Media Host on her own show, Change It Up Radio with Paula Shaw.For more than 25 years, Paula has been dedicated to helping people navigate the stress of Change and Challenge using mind/body tools and techniques. She is a founding member of the Association for Comprehensive Energy Psychology. She has degrees in Education and Communications from Long Beach State University, as well as graduate counseling credentials in Grief and in Addictive Disorders, from Loyola Marymount University.Paula is the author of several books, including Chakras, The Magnificent Seven, Grief... When Will This Pain Ever End? and her latest book, Saying the Right Thing When You Don't Know What To Say.Paula's website: www.changeitupradio.com Brought to you by J.C. Cooley Foundation  "Equipping the Youth of Today for the Challenges of Tomorrow".Support the show: http://www.cooleyfoundation.org/See omnystudio.com/listener for privacy information.

Key Points, Top Takeaways, and Memorable Quotes - “I really believe it's an artform to be able to look at a person and their family and read them and see what they need.” - Carrie @ 4:13“Yeah, exactly that, just how to offer presence and genuine connection with people who are going through a tough time.” - Katie @ 8:38“Well, I think on the other side, you taught us that they are your patients, but they are just humans, like not treating them as someone with cancer and not treating them differently.  She would come home and talk about, like they were just your friends.” - Katie @ 11:19“There wasn't a distinct coping mechanism, it was just getting through something that was challenging or something out of my comfort and being able to look back and see that I'm ok.” - Katie @ 33:55“I think it's just an interesting example of life, too right, you can't just hold on tight to the wheel and hope that nothing half bad happens because everything is going so well.  You have to just sometimes let it fly and open up, open your heart to all of it.” -Carrie @ 37:17“I mean, what I've learned is, just being one hundred percent my authentic self can help others without me knowing it and I mean a lot of spiritual teachers talk about this concept of not trying to turn other people's light bulbs on for them.” - Katie @ 47:40“If I've learned anything from the work I do is just that all we have is now.”         - Carrie @ 52:57“If there's any wish for the younger generation too, it's just like guys, put the phone down and please don't believe anything you see on there.” - Carrie @ 55:01Guest Bio - Carrie Kennedy has worked as an oncology nurse for nearly 30 years, while also helping out on the family farm in Hood River, Oregon. As a soccer and track athlete herself, she says her biggest enjoyment in life has been supporting her two kids in their sports careers and cheering them both on as Division 1 athletes. She is passionate about wellness, the brain-body connection, and seeks to help young people and student-athletes whenever possible. She enjoys cycling, yoga, water sports, and spending time outdoors with her dogs and husband in the beautiful Columbia River Gorge.Katie Kennedy is a double sport athlete playing indoor and beach volleyball at Long Beach State University and pursuing her Masters in Sports Psychology.Show Notes - 0:00 - WIMTS Podcast Intro0:21 - Introducing Carrie & Katie0:53 - Welcome3:11 - Carrie, Tell Us About Your Daily Life4:53 - What Do You Do When You See the Emotional Struggle in Your Patients?8:29 - Katie, What Did You Learn From Your Mom Growing Up?12:50 - Katie, Describe Your Athletic Background16:04 - Katie, What Are Your Favorite Attributes in a Coach?18:06 - When Did You Get into Volleyball?20:26 - Coaching Expectations: Fundamentals and Discipline28:07 - Carrie, What's Your Mindset When Your Kids Are Struggling?32:36 - Dealing with Perfectionism35:11 - BB Commercial35:19 - Perfectionism Vs. Playing Free40:33 - Where's Katie Headed Next?42:33 - Katie's Advice for High School Volleyball Players43:52 - Setting Goals and Staying Present46:40 - Authenticity Brings People Together50:46 - Carrie, Tell Us Your Greatest Hopes for Your Kids57:30 - Thank You and Where Can We Find You?58:22 - WIMTS Podcast ClosingLinks & Where to Find Carrie & Katie Kennedy - IG - Carie @cpkennedy__ Katie - @katerz3458

Dean Martin Tribute Artist Phil Solis Dean Martin Impersonator, Phil Solis has performed all across the United States and is recognized as the most authentic Dean Martin Tribute Artist.  Phil started impersonating celebrity voices at a very early age to entertain his parents. He especially loved impersonating Dean Martin for his Mother who was a huge Martin fan. Cracking “corny” jokes and singing in the style of Dean became an obsession as family and friends would encourage him. He then went on to record songs for the Dr. Demento Show on KMET radio and soon found himself being professionally trained as a singer, earning a Bachelor of Arts degree from Long Beach State University. Working in the entertainment industry for over 35 years as a professional entertainer, he now performs The Dean Martin Tribute Show and as part of a ‘Rat Pack' tribute show. Phil has appeared at many venues all across the United States and has been featured on several television shows and music videos as Dean Martin. As a celebrity tribute artist, he faithfully brings Dean Martin's legendary songs, humor and charm to any event.  

Matt Prosser is an American volleyball color commentator, former professional beach volleyball and indoor volleyball player, and college standout at Long Beach State University. He has played with a slew of different partners and has enjoyed a heightened level of success. His longevity has seen him play with players from two different generations, from players as far back as Casey Jennings to recent ones like current standout Eric Beranek. His comeback story from cancer back to the main draw is well-documented and is an inspiration to all. He is currently a commentator for Beach Volleyball World, the world's most prestigious beach volleyball league. Lightning round format: 02:11 - Favorite volleyball movie/scene? 08:28 - Commentator you loved listening to coming up? 18:13 - Favorite "Matt Prosser Moment?" 23:52 - Advice for up and comers? 29:28 - What old school rule should return? 40:25 - AVP: Who wins NOLA? 50:54 - True lightning rounds (60 seconds)

Kyle Friend is an American professional beach volleyball player, commentator, and former indoor college volleyball standout at Long Beach State University. After spending five years playing indoor professionally, he went back to school to finish his masters and eventually took his talents to the beach. His first main draw was Hermosa Beach in 2017 with Myles Muagututia. After that, he has qualified multiple times with a slew of partners, displaying his versatility and winner's mentality. He remains an active player at the highest level and is currently a color commentator for Volleyball World and has recently done commentating for AVP Austin. Lightning round format: 04:40 - AVP new qualifier format: thumbs up or thumbs down? 09:16 - AVP NOLA: Radar/dark horse 17:59 - AVP: Top 3 favorite venues 22:27 - Favorite Kyle Friend moment 30:08 - Exciting new teams 43:14 - True lightning rounds (60 seconds) 44:50 - About Kyle, comedy, and more!

Introducing Life Transitions Coach, Grief Specialist, Best-Selling Author, Keynote Speaker, and Media Host Paula Shaw. How the situation in Ukraine may be affecting us. The Grief process and Universal Grief Productive action and measures we can implement in dealing with the situation in Ukraine Paula Shaw is a Life Transitions Coach and Grief Specialist. She is also a Best-Selling Author, Keynote Speaker, and Media Host on her own show, Change It Up Radio with Paula Shaw. For more than 25 years, Paula has been dedicated to helping people navigate the stress of Change and Challenge using mind/body tools and techniques. She is a founding member of the Association for Comprehensive Energy Psychology. She has degrees in Education and Communications from Long Beach State University, as well as graduate counseling credentials in Grief and in Addictive Disorders, from Loyola Marymount University. Paula is the author of several books, including Chakras, The Magnificent Seven, Grief...When Will This Pain Ever End? and her latest book, Saying the Right Thing When You Don't Know What To Say. More information: https://paulashaw.com/   Brought to you by J.C. Cooley Foundation "Equipping the Youth of Today for the Challenges of Tomorrow". Support the show: http://www.cooleyfoundation.org/ See omnystudio.com/listener for privacy information.

Wornel Simpson and Kellen Simpson are among the nation's leading investment and insurance industry professionals with over 4 decades of experience. They exhibit a unique approach to ascertaining 21st-century economic and generational trends and opportunities.Wornel Simpson and Associates was established in 1983 as a financial management firm. In 2018, J. Clyde Management (jclydemgmt.com) was created to help develop the innovative ideas of entities seeking next-level business advice and direction.Focusing on family and lifestyle advisory, impact investing, estate planning, family governance, philanthropy management, succession planning, cash management, spending strategies, contract negotiations, marketing, content creation and brand development- Kellen and Wornel are committed to delivering responsible results through responsible actions.Wornel Simpson (B.A.- Political Science, University of California, Davis) is a Registered Representative of FSC Securities Corporation and holds FINRA Series 7, 63, and 65 registrations. He is registered in the states of CA, AZ, CO, FL, GA, ILL, IND, KS, MD, NV, NY, NC, VA, and WA. Wornel is life-licensed in CA, NV, FL, and WA. Kellen Simpson (B.A.- Communications Studies, Long Beach State University) is a licensed Life, Health and Accident Agent in CA and NC.Learn more at: http://www.wornelsimpson.com/Securities and investment advisory services are offered through FSC SECURITIES CORPORATION (FSC), a member of FINRA/SIPC. FSC is separately owned and other entities and/or marketing names, products, or services referenced here are independent of FSC. Insurance is offered through Wornel Simpson.Influential Entrepreneurs with Mike Saundershttps://businessinnovatorsradio.com/influential-entrepreneurs-with-mike-saunders/Source: https://businessinnovatorsradio.com/interview-with-wornel-and-kellen-simpson-financial-professionals-with-wornel-simpson-and-associates

Wornel Simpson and Kellen Simpson are among the nation's leading investment and insurance industry professionals with over 4 decades of experience. They exhibit a unique approach to ascertaining 21st-century economic and generational trends and opportunities.Wornel Simpson and Associates was established in 1983 as a financial management firm. In 2018, J. Clyde Management (jclydemgmt.com) was created to help develop the innovative ideas of entities seeking next-level business advice and direction.Focusing on family and lifestyle advisory, impact investing, estate planning, family governance, philanthropy management, succession planning, cash management, spending strategies, contract negotiations, marketing, content creation and brand development- Kellen and Wornel are committed to delivering responsible results through responsible actions.Wornel Simpson (B.A.- Political Science, University of California, Davis) is a Registered Representative of FSC Securities Corporation and holds FINRA Series 7, 63, and 65 registrations. He is registered in the states of CA, AZ, CO, FL, GA, ILL, IND, KS, MD, NV, NY, NC, VA, and WA. Wornel is life-licensed in CA, NV, FL, and WA. Kellen Simpson (B.A.- Communications Studies, Long Beach State University) is a licensed Life, Health and Accident Agent in CA and NC.Learn more at: http://www.wornelsimpson.com/Securities and investment advisory services are offered through FSC SECURITIES CORPORATION (FSC), a member of FINRA/SIPC. FSC is separately owned and other entities and/or marketing names, products, or services referenced here are independent of FSC. Insurance is offered through Wornel Simpson.Influential Entrepreneurs with Mike Saundershttps://businessinnovatorsradio.com/influential-entrepreneurs-with-mike-saunders/Source: https://businessinnovatorsradio.com/interview-with-wornel-and-kellen-simpson-financial-professionals-with-wornel-simpson-and-associates

Chayce Polynice has played basketball at the JUCO level the last three years, and in 2022-2023 he plans to take the next step, as he has committed to Long Beach State University. He plans to keep this going until he can put a second Polynice name on NBA threads, like his father did before him. JR and Ethan talk with him in this episode about his journey and how he plans to live out that NBA dream. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/ffm-sports-network/message

Dr. Sharon Stills interviews Michael Fessler in today's episode about a little understood, but crucial bodily system - the lymph. Michael has an extensive background in science and engineering with a focus on creating healthy manufacturing and work areas. He holds a Bachelor of Science in Economics from Long Beach State University. While studying at San Diego State University, he participated in a marine study of sea urchins as a food source with the National Science Foundation that has been added to the collections of the Library of Congress. He worked in his family's industrial chemical company in sales, engineering and management positions after college, where he developed custom chemical formulations and detoxification procedures. What do heavy metals, deodorant, zinc, covid, and sweat all have in common? Why is the lymph so important, and what even is it? What kinds of products actually help support the lymphatic system? Tune in to today's episode for a deep dive into the lymphatics!

Dustin Watten (Instagram) is a professional indoor volleyball player, founder of NoEzyBuckets (Instagram) and all-around amazing human being. In our conversation Dustin and I unpack his journey from Long Beach State University into the pros and competing in the gym with USA Volleyball on the Men's National Team.While playing professionally Dustin has evolved both his life and his desire to be of service to others. This spawned the creation of NoEzyBuckets (NEB). NEB is a platform where Dusty aims to train the best athletes in the world in their Mind, Body & Performance. In this episode we discuss what NEB stands for, the mission of NEB and what he continues to bring to life.Links:www.dustywatten.comhttps://www.instagram.com/dustinwatten/https://www.instagram.com/noezybuckets/

Having small amounts of some heavy metals, such as iron and zinc, is essential for our health. However, having large amounts of heavy metals can be toxic to the body as well as our environment. We are bombarded by different types of toxins, each and every day. Toxins saturate our water supply and can be found in our homes and workplaces. This has become an unfortunate reality of modern life. So, how do we get rid of them? In today's episode, Doctor Christine Schaffner talks with Michael Fessler about detoxing our bodies since our home and/or work environments are full of toxic materials. Michael shares about how to get to the root of our health issues and make detoxing part of our everyday life. Michael has an extensive background in science and engineering with a focus on creating healthy manufacturing and work areas. He holds a Bachelor of Science in Economics from Long Beach State University. Concern with the environmental impact of toxic materials in the workplace led him to start a contracting business that specialized in detoxifying both commercial and residential properties. His firm also handled remodeling projects for people with chemical sensitivities. Following a move to the Pacific Northwest, his background has proven invaluable in developing safe manufacturing processes and pure ingredient formulas for Herbalix Restoratives body, hair, and skincare products. The Spectrum of Health Podcast with Dr. Christine Schaffner is sponsored by BioPure. At BioPure®, we embrace a proactive approach to health and offer a comprehensive selection of products that integrate science and nature – this powerful union results in potent dietary supplements that deliver results. To get the full version of the show notes - please visit http://www.drchristineschaffner.com/Episode122

Kelsey Brandin is an American beach volleyball player and site organizer. She graduated Long Beach State University summa cum laude with a degree in film entertainment. She currently works at NBC Universal, safeguarding digital archival assets, globally. She is the founder of "Volley4sound" - a volleyball movement that organizes tournaments to raise money dedicated to helping the hearing-impaired. She is a big believer in unity through sports and practice what she preaches, with the tournaments having everyone from the volleyball enthusiast to players who are among the best in the world. Tune in, as we chat up the "Volley4sound" movement, the challenge of organizing big events, her admiration and respect Margie Hindenlang (a hearing specialist who guided her through her challenges), collaboration with other non-profits, how people with disabilities can get through the 'alone' feeling or something being 'wrong' with them, television show and commercial sound difference, the importance of education, volleyball players taking care of their own, symbolism vs activism, and MORE!

The guys interview one of the Cleveland Indians selections from last weeks MLB Draft. Connor Kokx is an outfield prospect fresh out of Long Beach State University. You don't want to miss this one!

A conversation with LeVelle Moton (Head Coach, North Carolina Central University), Andy Fee (Athletic Director, Long Beach State University), and Herb Courtney (CEO, Renaissance Search and Consulting). Roundtable style!

​​PAULA SHAW, is a Life Transitions Coach and Grief Specialist. She is also a Best-Selling Author, Keynote Speaker and podcast show, Change It Up Radio with Paula Shaw.For more than 25 years, Paula has been dedicated to helping people navigate the stress of Change and Challenge using mind/body tools and techniques. She has degrees in Education and Communications from Long Beach State University, as well as graduate counseling credentials in Grief and in Addictive Disorders, from Loyola Marymount University. Paula is the author of several books, including Chakras, The Magnificent Seven,Grief...When Will This Pain Ever End? and her latest book, Saying the Right Thing When You Don't Know What To Say. Support the show: https://theanswersandiego.com/radioshow/8349 See omnystudio.com/listener for privacy information.

In today's episode, Jay is joined by 'The Entertainment Guru' Mike Barker, who has worked with top-notch celebrities. He is an entertainment sales, events, and media professional. He is also the author of a best-selling book – "4 Strategies to Personal Branding and Marketing Strategies." Episode Highlights: 02:03: Mike talks about his career journey and how he took one responsibility after another in the entertainment industry. 04:55: Jay talks about the importance of personal gratitude.06:00: Jay is impressed by what Mike's best-selling book has to offer. He points out how Mike talks about branding capabilities. 08:10: Dream career means you are yourself, and you are authentic. If you don't have that intent, it isn't going to happen. 09:31: To achieve anything written in the book, you have to fake it until you make it.10:06: In his book, Mike talks about the importance of finding purpose in life to succeed. 10:44: Even if you don't have all the resources, your product must be an A-list.12:59: Mike talks about how he wanted to be a guidance counselor and later prompted him to change his career. 13:26: Mike talks about how his high school guidance counselor dissuaded him from college or joining the army because he is black. 14:21: Jay discusses the charity events and speaking engagements that Mike does. He points out that how vast majority of what Mike had achieved so far was just a preparation so that he can give it back to society. 17:51: Mike talks about the systems designed for white people and the racial discriminations encountered. But he adds how it is essential not to get angry about it, instead use it to your advantage and be a better person.18:59: Jay urges listeners to be grateful for what they have done in the past, be it something good or bad. 19:59: Jay is not an advocate for divorces, but he warns the listeners not to stay in a relationship that is not working.20:21: Mike agrees with Jay's opinion on the relationship and stresses that the same mentality should be followed in the case of friends. 23:04: Jay points out the essential role struggles play to shape one's life and career. 25:45: Because of the struggles faced by Mike, he now knows his strength. He points out how we put ourselves in insane mazes and go through the same mistakes repeatedly.27:29: Jay highlights how celebrities aren't given any empathy.28:50: When it comes to mental illness or mental health, Jay has found that a part of healing is to teach others.31:32: Jay talks about how he has healed himself by launching this podcast and talking about mental health.33:48: Mike talks about the struggles and challenges while writing and completing the "4 Strategies to Personal Branding and Marketing Strategies" book.35:22: Mike shares the importance of emotional discipline. It is not about stopping or controlling it but getting to the root and let it go.3 Key Points:Jay discusses the best-selling book written by Mike. He is impressed how the book talks about achieving one's dream rather than pursuing what others want.Jay and Mike explain how branding is more about positively wearing a mask.Mike and Jay talk about the financial and life struggles they have faced while growing up. They share how they have learned from it and given their life a positive spin.Tweetable Quotes:"if people don't give you the roses, you got to give it to yourself" - Mike Barker."Gratitude and empathy are gateways to understand other people." – Jay."You have to eat, sleep and breathe, who you want to be." – Jay."Shape your life around the thing or purpose that is most important for you." – Jay."Gratitude is what you have to practice to get results." – Jay."Don't hate anyone, because of their success - Be Inspired!" – Mike Barker."Everybody should be a method actor for a year or two because that is how you understand other people's feelings." – Jay."At the end of the day, we all have issues; it just has to be fine-tuned if you want to have a successful life." - Mike Barker.Resources Mentioned:· Mike Barker: Website | The Carlos Ramer Scholarship Foundation | InstagramMike Barker Bio: With over 15 years of experience in the entertainment business, Mike Barker has worked with artists such as Janet Jackson, Ciara, Usher, Michael B. Jordan, Beyonce, Mary J. Blige, Cardi B, Meg The Stallion, The Game, Larry King, Tito Ortiz, Toni Braxton, Jill Scott, and Gene Simmons. Mr. Barker continues to partner with organizations like The Grammy Recording Academy, Dick Clark Productions with the Billboard Awards, American Music Awards, Krutchie Entertainment, BET, and Fox Networks as a Talent Relations and Production Manager for Radio Remote & Press Events. Mr. Barker resides in Los Angeles, CA, and also holds the position as an Account Manager & Sr. Licensing Rep for Motion Picture Licensing Corporation. This ‘Entertainment Guru’ holds a BA in Communication Studies from Long Beach State University and an MBA in Marketing from the University of Redlands. He is the Founder & CEO of The Carlos Ramer Scholarship Foundation and serves the community as a motivational speaker to colleges and universities throughout Southern California.#1 Amazon New Release & Bestselling Book 4 Strategies to Personal Branding & Marketing Yourself, currently available on Amazon. www.amazon.com/dp/B08NY1W7J2?ref_=pe_3052080_276849420 https://thetragedyacademy.com

Tonight we have with us a guest who, at just the age of 22 years-old has already given back so much to the sport of tennis. This guest recently graduated from Long Beach State University where she competed at the collegiate level and was named 2nd Team All-Big West her Junior Year in both singles and doubles, and is now in the midst of her first year as part of Tennis for America, a new program formed by the ITA, where she is currently working for the Sloane Stephens Foundation. We are happy to have with us on tonight Natalia Munoz. Find "Court-Side with Beilinson Tennis": Tennis Channel Podcast Network: https://www.tennis.com/pro-game/podcasts/10/ Facebook: https://www.facebook.com/courtsidewithbeilinsontennis Instagram: https://instagram.com/court_side_with_beilinson Twitter: https://twitter.com/Court_Side_w_BT Website: https://www.beilinsontennis.com/

Paula Shaw is a Life Transitions Coach and Grief Specialist. She is also a Best-Selling Author, Keynote Speaker and Media Host on her own show, Change It Up Radio with Paula Shaw on AM 1170 and FM 96.1 The Answer, in San Diego. For more than 25 years, Paula has been dedicated to helping people navigate the stress of Change and Challenge using mind/body tools and techniques.  She has degrees in Education and Communications from Long Beach State University, as well as graduate counseling credentials in Grief and in Addictive Disorders, from Loyola Marymount University. Paula is the author of several books, including Chakras, The Magnificent Seven, Grief... When Will This Pain Ever End? and her latest book, Saying the Right Thing When You Don't Know What To Say. Support the show: https://theanswersandiego.com/radioshow/8349 See omnystudio.com/listener for privacy information.

On today's episode we tackle mental health and clinicians within our field. We have danyelle s. goitia beal on the show to discuss her experience with mental health and overcoming trauma. We speak on how ABA has helped her and how she would like to teach others that ABA can assist with overcoming trauma. danyelle s. goitia beal obtained her undergraduate degree at Long Beach State University. She went on to obtain her Masters of Art in Teaching (Deaf and Hard of Hearing Studies) with an emphasis in Applied Behavioral Analysis. danyelle is currently enrolled in the Clinical Psychology program at The Chicago School of Professional Psychology. danyelle has 22 years of experience working with children and their families diagnosed with Autism and other developmental delays. She currently operates a Non-Public Agency named Loving Hands Family Support Services. She has worked with school districts, in the home and clinic settings. danyelle is happily married to her high school sweetheart, Trevor. They share 2 daughters, a 21-year old named, Alyxia and a 3-year old named Skylar Rose. danyelle is obsessed with her family, traveling with them and panda bears. danyelle has a passion for and a commitment to working with children and their families.

www.challengecoaching.orgGREG + MCKENNA REITZTogether Greg and McKenna have a over 400 career coaching wins between them at both the college and high school levels. A native of Huntington Beach, CA, Greg has been coaching both women's and men's college volleyball for over 20 years and is currently in his eleventh season at Lourdes University. And outstanding player during his collegiate days, Greg played two season at Golden West College where he lead the team to the 1995 state championship in California and was.  He was named the state's Most Valuable Player and earned All-Orange Empire Conference accolades during his stay with the Rustlers.  Reitz then transferred to Long Beach State University where he played his final two collegiate seasons.​Greg went on to play beach volleyball in both the Association of Volleyball Professionals as well as the Midwest Professional Volleyball Association.  He has also earned several medals as a player at the USA Volleyball Open Nationals over the past 12 years.  Reitz has since traveled to Russia and Ukraine as part of the Athletes in Action international volleyball team.​A native of Sylvania, OH, McKenna is in her 16th year of coaching varsity volleyball and teaching Advanced Placement Psychology at Springfield High School. McKenna played four years of collegiate volleyball at Hope College in Holland, MI where she led her team to a MIAA Conference title and earned All-MIAA Conference accolades.​As the varsity volleyball coach at Springfield High School, McKenna has has 41 All-Conference, 32 All-District and two All-State players while also being name District Coach of the Year in 2012 after winning the programs first Northern Lakes League title in over twelve years.​Greg and McKenna have two beautiful daughter Karsen (2012) and Maddox (2015).

I am very excited to have my friend Joe Fryer on today’s episode!Joe played his college golf at Long Beach State University where had a very solid career, capturing 3 wins and earning First Team All-Conference honors twice. In 2018, Joe won the Southern California Amateur Championship, joining the likes of Tiger Woods, Patrick Cantlay, and many more. Joe turned pro after graduating last year and lives in Arizona playing tournaments all along the west coast.Joe breaks down life as a pro golfer and how he focuses on the big picture to keep improving everyday. He details how he was able to stay so consistent in college and how that is translating into pro golf. We also discuss his win at the So Cal Am and what he learned in his experience there.

David McKenzie is a former Olympian, NCAA All-American and professional in the sport of indoor and beach volleyball. A Standout at Long Beach State University, David still holds the NCAA division I record for kills in a match with 58. From there, his path lead to many other roads, including the AVP, NORCECA, FIVB, Pro leagues in Russia and Austria, all the way to the Olympic games in London 2012. Tune in, as we chat up playing for elite coaches, being a player coach, navigating on-court emotional ups and downs, playing up to and resetting expectations, defining moments that take you to the next level, the literal height average of the best players in the world, the terror of practicing serve receive on a woman's height net, mixed martial arts, and MORE!

Michael develops safe manufacturing processes and pure ingredient formulas for Herbalix Restoratives body, hair and skin care products. He holds a Bachelor of Science in Economics from Long Beach State University. He worked in his family’s industrial chemical company in sales, engineering and management positions after college, where he developed custom chemical formulations and detoxification procedures. Michael’s concern with the environmental impact of toxic materials in the workplace led him to start a contracting business that specialized in detoxifying both commercial and residential properties. His firm also handled remodeling projects for persons with chemical sensitivities. In this episode, we discuss: ·        Michael’s study of sea urchins for the National Science Foundation, and what he learned from studying underwater environments ·        How he switched from working for a chemical company to remodeling homes holistically in Southern California ·        The trials of Herbalix products in which they discover nighttime healing in deodorant ·        How the concentration of heavy metals in the body have a lasting affect on health I hope you will find this podcast as fascinating as I have. Mike is leading the way for holistic products in the detoxification of the body. Please let me know your thoughts!   Connect with Mike Fessler Website https://www.herbalix.com/ Connect with Dr. Tedd Koren Website: http://www.korenpublications.com/ or http://www.korenwellness.com/ Youtube: https://www.youtube.com/channel/UC6g1vb8eEAf9asi0g1GC3jA Facebook: https://www.facebook.com/Tedd-Koren-DC-46587414057/ Twitter: https://twitter.com/teddkorenkst Learn more about your ad choices. Visit megaphone.fm/adchoices

This week we’re diving into relationships BIG time with a millennial family of eight.(Yes, 8.) She eloped as a teenager, has been married to her college sweetheart for 18 years, is super-mom to 6 children under age 11 and also runs a successful business on the side... with all her extra time! Oh, did I mention she’s been intentionally homeschooling this huge brood of active kids full-time for the last 6 years too!Her husband (who is a banker) was on episode #009 last month so I think you’ll agree with me that this marriage and family is not just surviving… it’s THRIVING! She understands that all in all, life is hard, but endlessly pouring into relationships (in her family & community) is more than essential. It is a satisfying investment that is well worth your time! This show will dive into:The secret to your marriage successHow to handle a classroom in your homeMotherhood that is far more than a juggling actAnd finding balance from a focus on being intentionalOur amazing guest made her marriage work by teaching as well as waitressing to pay her way through college. She soon graduated Long Beach State University with a bachelors in Political Science, interned for the Long Beach courthouse and quickly went on to become the top female moot court presenter in the entire country. This girlfriend and mentor is a prime example of perseverance and dedication towards her passions and relationships. Please welcome our very special guest, Katelyn Cheo!Resources:The Bible by GodPower of the Praying Wife/Parent by Stormie OmartianMarriage by Tim KellerMission of Motherhood by Sally Clarkson + Awaking Wonder Podcast Foundations: 12 Biblical Truths to Shape a Family by Ruth Chou & Troy SimonsSimplicity Parenting by Kim John Payne & Lisa M. RossRaising Grateful Kids in an Entitled World by Kristen Welch Sacred Marriage by Gary Thomas + Weekly Devotions Learn Strong ~ Live WellEl & Dave

In this episode, Teran Rodriguez welcomes Huntington Beach boys and girls volleyball coach Craig Pazanti to the show, as they talk about Craig's tenure with both teams along with how the boys team won three straight CIF-SS championships (2013-2015) with players such as TJ DeFalco and Josh Tuaniga. DISCLAIMER: these are the opinions of Teran Rodriguez and Craig Pazanti, not of IE Sports Radio, Long Beach State University, Huntington Beach High School, Baylor University, etc. Twitter of show: @Set_PointIE Twitter of host: @TeranRodriguez1 Twitter of guest: @CraigPazanti

Eric Shirley is the President of Patterson Dental, a leading, value-added distributor focused on providing best-in-class products, services and technology to the dental and animal health markets. Prior to joining Patterson, Eric held leadership positions at Midmark, Dentsply International and several other medical device manufacturers. Eric holds a bachelor’s degree in journalism from Long Beach State University, and a Master of Business Administration from UCLA Anderson School of Management. Join the community on Dentaltown at https://www.dentaltown.com

Brandon Cash obtained his bachelor of arts degree from Long Beach State University, his master of divinity from the Talbot School of Theology at Biola University and his doctoral degree in Old Testament at Fuller Seminary. Brandon has been serving as a pastor at Oceanside Christian Fellowship for nineteen years. He has also served as the chaplain for the Los Angeles Dodgers since 2010. He has been involved in denominational leadership at both the regional and national levels, the Evangelical Homiletics Society since 2001, and has served as a mentor to pastors and church planters throughout Southern California. Brandon is the current chair for the Christian Ministry and Leadership Department at Talbot, and an assistant professor in hermeneutics and preaching. Consider supporting us on Patreon: https://www.patreon.com/thebiblicalwisdompodcast Follow us on Twitter: https://twitter.com/BiblicalWisdom1 --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/biblicalwisdompodcast/support

Brandon Cash obtained his bachelor of arts degree from Long Beach State University, his master of divinity from the Talbot School of Theology at Biola University and his doctoral degree in Old Testament at Fuller Seminary. Brandon has been serving as a pastor at Oceanside Christian Fellowship for nineteen years. He has also served as the chaplain for the Los Angeles Dodgers since 2010. He has been involved in denominational leadership at both the regional and national levels, the Evangelical Homiletics Society since 2001, and has served as a mentor to pastors and church planters throughout Southern California. Brandon is the current chair for the Christian Ministry and Leadership Department at Talbot, and an assistant professor in hermeneutics and preaching. Consider supporting us on Patreon: https://www.patreon.com/thebiblicalwisdompodcast Follow us on Twitter: https://twitter.com/BiblicalWisdom1 --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/biblicalwisdompodcast/support

Welcome to a new edition of the Neon Jazz interview series with Jazz Bassist & Composer John Patitucci .. On May 21, 2020 during the Coronvirus lockdown, we talked about his latest 2020 CD  Excursions and Adventures and this surreal world we live in .. He was born in Brooklyn, and began playing the electric bass at age ten. He went on to study classical bass at San Francisco State University and Long Beach State University and went on to play with luminaries over his career like Chick Corea, Herbie Hancock, Wayne Shorter, Stan Getz, Pat Metheny, Wynton Marsalis, Joshua Redman, and so many others .. he’s got great tales .. Enjoy…Click to listen.Neon Jazz is a radio program airing since 2011. Hosted by Joe Dimino and Engineered by John Christopher in Kansas City, Missouri giving listeners a journey into one of America's finest inventions. Take a listen on KCXL (102.9 FM / 1140 AM) out of Liberty, MO. Listen to KCXL on Tunein Radio at http://tunein.com/radio/Neon-Jazz-With-Joe-Dimino-p381685/. You can now catch Neon Jazz on KOJH 104.7 FM out of the Mutual Musicians Foundation from Noon - 1 p.m. CST Monday-Friday at https://www.kojhfm.org/. Check us out at All About Jazz @ https://kansascity.jazznearyou.com/neon-jazz.php. For all things Neon Jazz, visit http://theneonjazz.blogspot.com/

Our guests this morning are Ego Alpay and Tom Cocking from Unita Club. Ego Alpay is the co-founder of Unita Club, a co-working creative workspace for dream followers. Ego has infused his European upbringing and culture into each club creating a utopian, social space for co-workers, family and friends. He studied Economics at Long Beach State University where he played basketball. Standing tall at 6'8 he also played professional ball in Turkey. Ego has a passion for the ocean, community, dogs and sports and the South Bay is the perfect place to enjoy them all. His wife is a South Bay native and is responsible for sourcing the amazing and one-of a kind textiles that make each Unita Club location unique. Tom Cocking manages the Hermosa Beach Unità. He is also a professional photographer that specializes in creating content for local small businesses and startups. Tom has lived in the South Bay for over 6 years and has a deep connection with the ocean, beach, and the South Bay community. He and his girlfriend and two pups live in a cozy little beach cottage in Redondo where they paddleboard often and cruise The Strand (when it was allowed). This morning, we'll discuss the co-working space concept and Project South Bay, a video project the tenants of Unita Clubs in Hermosa, MB, and El Segundo have created as a result of the pandemic. =+=+=+=+=+=+ To Find Out More about the two show hosts of The South Bay Show read on: Jackie Balestra features a comprehensive selection of things to do, places to go and people to know in the South Bay.to learn more visit http://www.SouthbayByJackie.com To Find Out More about Joe Terry visit https://www.MasternodeConsulting.com/about What's Happening in the South Bay, South Bay, Hermosa Beach, Manhattan Beach, Redondo Beach, The South Bay Show, Los Angeles, California, Current Events Calendar, Torrance, El Segundo, Palos Verdes

In this episode, we learn from our first coach on the podcast. Gavin Arroyo shares with Brian the lessons he learned about mentality, time management, and goal setting from his mentors growing up in a competitive swimming club and then advancing through his career as a collegiate swimmer and water polo athlete. He also shared how he made the decision to transition to specializing in water polo and pursuing the USA Olympic team . His self-awareness during cultural experiences playing abroad in professional European water polo leagues has truly given him perspective as he works with other young aspiring athletes looking to find themselves too. There are so many mental training tools and nuggets in this episode that you are going to want to listen to it multiple times. Finally, as a division 1 collegiate coach at Long Beach State University he shares his unique advice for athletes and parents exploring the right match for their collegiate experience. Follow Gavin on Twitter: @ArroyoGavin

What's good guys! In today's episode I connect with one of my former basketball teammates who I played with abroad in North Macedonia. Evan played at the collegiate level at Long Beach State University - In this episode Evan shares his transition to the professional level, Europe grind, life in the West Coast and life at Long Beach State University. Evan also reflects on the many accolades he has received throughout his collegiate career and much more! Find us on Instagram at @epayne23 @thedmpodcast_ --- Support this podcast: https://anchor.fm/dejuan-marrero/support

Duncan Avery is an American Volleyball Coach. The former high school and college stand out has coached and played for a slew of elite programs, such as Redondo Union HS and Long Beach State University, and is currently the program director of the South Bay club "Evolution." Come join us, as we chat up how the corona virus has affected the club season, coaching different personalities, dealing with parents, his personal battles with his children having brain tumors, taking it to the next level, and MORE!

Did you miss what happened this week in sports on campus? Join Diego Cruz and Gary Garcia, Quest New's Sports Editor and number one Sports Writer, as they sit down and stack the deck (summarize) for every sports game that happened Monday through Wednesday and as they make their predictions for the upcoming games on Thursday and Friday. Sit down and listen this week as Diego Cruz sits down with the Long Beach State's latest Dirtbag, Connor Burns. Diego Cruz ran a one-on-one interview with newly committed baseball catcher, Connor Burns. The up and coming Long Beach Dirtbag, Connor Burns let us know what it meant to be a Dirtbag and how appreciative he is of the staff and coaches over at Long Beach State University. Being one of the main captains of the Varsity Baseball team, Connor Burns wants to continue the momentum from last year's season (24-7). Even if they might be scared about some competition, the Don Lugo Varsity Baseball team will be coming out swinging in this new season. They'll be coming out of the gate, swinging to the fences. Connor Burns sets the examples of how to help and how to run the field like you own the place, and how to conduct the best team chemistry. Looking at the bigger picture, he wants his baseball career to lead him to the big league as he talks his dreams of becoming a professional Major League Baseball (MLB) player after four years of being a Long Beach State, Dirtbag! So, whether you want the lowdown on all things Don Lugo sports or you want to hear ALL IN interviews with Don Lugo's star athletes; Quest News' Sports Podcasting shows, Jock of All Trades - The Deal with hosts Diego Cruz and Gary Garcia every Thursday on Soundcloud and iTunes!

SPOILAGE ALERT: we defy Hollywood convention by revealing exactly WHODUNNIT in the hit WHODUNNIT movie Knives Out! We also growl and roar like salty sea dogs while singing sea shanties and waggling a sailor's hornpipe! We deconstruct timeless comedy routines like a post-modern Francie and Josie! And wax tearful over Scarlett Johansson while baffling women's beach volleyball starlet Lindsay Lawmaster (most aces Long Beach State University season 2015)! Belcher and Fraser! They take no prisoners, kick butt and nibble asparagus!

Cultural review! Featuring the star libero of Long Beach State University volleyball team 2017, Lindsay Sophia Lawmaster! Films analysed! TV shows dissected! Frank Skinner skewered! The Irishman! Starring Alan ""Razorface" Fraser and David "Crazy Trousers" Belcher! Robert de Niro impersonated! Jimmy Hoffa exhumed! Live from Partick Pumping Station! With added references to Guilt and Motherland! And answers to the eternal; question: what would Denise MIna do? True Murder experienced at Glasgow's Theatre Royal! Radio Free Partick - It's truly murder!

In this episode, I chat with Stephanie about how she took a 3-month vegan challenge for a family member and then ended making it her own lifestyle! Check this one out!Stephanie is an expert plant-based health coach. She is double certified in AFPA and E-Cornell and takes her job and passion seriously. She enjoys creating recipes for her blog, helping others succeed, and making the world a better place. She enjoys going to conscious music and arts festivals and often presents cooking classes there and at various vegan festivals. She went to Long Beach State University and resides in Venice CA. She loves good vibes only, the sun, and nature. Don’t hesitate to reach out and connect that’s one of her favorites things, other than eating yummy plant-based food. Social Media Links:Website:  https://thesuperfoodgoddess.com/ Instagram:  https://www.instagram.com/thesuperfoodgoddess/ Facebook:  https://www.facebook.com/thesuperfoodgoddess/ Youtube:  https://www.youtube.com/channel/UCoILKUaNnOF7mn-oq5o4ytQ Please support this podcast to impact others to live better: https://patron.podbean.com/thrivebitespodcast*Interview views are opinions of the individual. This podcast is not a source of medical advice* Copyright © 2020 by TheChefDoc, LLCAll text, graphics, audio files, Java applets and scripts, downloadable software, and other works on this web site are the copyrighted works of TheChefDoc, LLC. All Rights Reserved. Any unauthorized redistribution or reproduction of any copyrighted materials on this web site is strictly prohibited.

You can help support this podcast by making a donation via PayPal.Thank you to everyone that has take the time to leave a review, send me an email or send me a tweet. It has truly meant the world to me!Remember you can reach me on twitter @stevecarrera and on instagram @stevecarrera and you can email me stevegcarrera@gmail.com************************************************************************************************************************From the site - http://azevedowaterpolo.com/about/ricardo-azevedo/Azevedo is regarded as one of the most dynamic water polo coaches in the history of the sport. In a career spanning four decades, he has coached water polo at the high school, college, and Olympic levels in at least eight countries. Born in Rio de Janeiro Brazil, Azevedo competed for the Brazilian National Water Polo team from 1973-1981. In 1974 he moved to the USA, where he became an All-American water polo player for Long Beach State University.Azevedo began his water polo coaching career at Wilson High School in Long Beach California where, as head coach, he led teams to five finals and four Championships. Following this success, he coached at Long Beach State University, heading both the men’s and women’s water polo programs. From 1996-2004 Azevedo worked with water polo legend Ratko Rudic to coach the USA Men’s Water Polo Team (he served as head coach of Team USA from 2005-2007).Azevedo then moved to Italy where he became the first-ever American citizen to coach a professional European water polo team (Rari Nantes Camogli). Over the past five years he has coached both the men’s and women’s Chinese Olympic teams, substantially improving their level of play and fitness.In addition to these professional commitments, Azevedo unofficially coached and mentored his son Tony and daughter Cassandra – both of whom played professional water polo. Tony became a 5-time Olympian and one of the best water polo players of the century.

“If you don't communicate, especially in this day and age, you ain't gonna get nothing.” – Scott Touzinsky In this final Paternity Leave episode, we hear from American Olympic volleyball gold medalist Scott Touzinsky as interviewed by Dave Stelmacki of Touring Families. During his career, Scott played in volleyball leagues around the world and traveled extensively with his family. He shares what it was like for his son, Logan, to grow up on the road: living in different countries, learning different languages, and moving from school to school.  He also opens up about nutrition while living abroad, including navigating his son's allergies and simultaneously nurturing his passion for food. A former member of the U.S. Men's National Volleyball Team, Scott talks about what it takes to become an Olympic gold medalist and what he discovered about himself while enduring injury and setback. He also shares how he inspired his team to be the best in the world. Scott is now the owner and founder of Touzinsky Elite Volleyball and a men's volleyball coach at Long Beach State University. What you'll learn in this episode: How Scott and his family adapted to living in new locales around the world. How Scott navigated his son's food allergies while living abroad. Interesting insights Scott and his family garnered from living in a variety of foreign countries. How Scott's mindset helped him to succeed as an elite volleyball player.  Quotes: “If you don't put a hundred percent effort in everything that you do, somebody out there is going to.” – Scott Touzinsky “Not only is it a volleyball thing, it's a life thing.” – Scott Touzinsky “If you don't have a good attitude, why is somebody gonna hire you?” – Scott Touzinsky “If you don't communicate, especially in this day and age, you ain't gonna get nothing.” – Scott Touzinsky “There's gonna be a lot of ups and downs in life.” – Scott Touzinsky “The mind is the one thing that holds them back.” – Scott Touzinsky Continue the Adventure Touzinsky Elite Volleyball Facebook  

Long Beach State University is accepting submissions for a new mascot and we sat down with athletics director Andy Fee to see who the department feels about the upcoming change from 49ers to something BE/CH related.

On this week’s installment of the “Barely a Podcast” podcast, Dr. Christopher Lowe, professor of Marine Biology at Long Beach State University, shares tips on how to survive a shark attack. Lowe is the head researcher of the Shark Lab at LBSU.

 Mr. Richard Senate was born in Los Angeles, California. He was the oldest son of Leonard & Sylvia Senate. His father worked for MGM Studios along with his brothers and father on such classic films as The Wizard of Oz. In 1953 the family moved from Venice California to Thousand Oaks where they bought land. In 1963 Leonard retired and the family moved to the coastal community of Ventura, California. Here Richard attended Ventura High School and Ventura Community College where he earned an AA degree. He went on the Long Beach State University where he earned a BA degree in History. He is very interested in history, with a focus on the American Civil War. He was working on a second degree in archeology when he attended a field school at the old Spanish Mission of San Antonio de Padua (near King City, CA). Mr. Senate is a proud and loving grandfather to his 6 grand kids. He currently has two books in print, The Ghosts of California Missions and The Haunted Southland. These and his other books are available on Amazon.com and Kindle. His other titles include, Ghosts Stalkers Guide to Haunted California,Fade to Fear. Phantomology. Mr. Senate also does ghost tours and gives live lectures. For more information contact him at hainthunter@aol.com

Richard Senate Mr. Richard Senate was born in Los Angeles, California. He was the oldest son of Leonard & Sylvia Senate. His father worked for MGM Studios along with his brothers and father on such classic films as The Wizard of Oz. In 1953 the family moved from Venice California to Thousand Oaks where they bought land. In 1963 Leonard retired and the family moved to the coastal community of Ventura, California. Here Richard attended Ventura High School and Ventura Community College where he earned an AA degree. He went on the Long Beach State University where he earned a BA degree in History. He was working on a second degree in archeology when he attended a field school at the old Spanish Mission of San Antonio de Padua (near King City, CA) At about 12:30, in the early morning hours of July 3nd, he saw the phantom figure of a monk. This unexpected encounter changed his life. He vowed to discover what ghosts were and why they walk the earth. He became one of the pioneer ghost hunters in the west. It is a career that has taken him to hundreds of haunted sites in the United States and England. He has appeared on many radio and TV programs over the years and has had published 18 books. He is a recognized authority of the subject of the paranormal. He met his wife, Debbie Christenson Senate in 1983. They were married in a haunted 1888 church and they have three children and today four grand daughters. They reside in Ventura, California where Mr. Senate still conducts investigations, writes books and articles, and conducts tour of haunted sites in the community. He also writes novels in the classic Steam Punk Style—his most current The Flight of the Hercules can be found on Lulu.com. His most recent ghost book—Silver Ghosts (with Sandie LaNae) is about haunted places and investigations in Norther Nevada. It too can be found on Lulu.com. He is working on several new projects he hopes to have finished by Fall.