Podcasts about Restrict

Host Connor Cyrus talks with Vermont's Department of Environmental Conservation about proposed rule changes for wake boats and Vermonters advocating for tweaks to the proposed rules.

Today's episode is extra special, because it's the first time Abbie has had a client on the pod. It's so important that we hear diverse stories and the real talk from people who are "in it". Dory joins the pod to talk about her experience with disordered eating (even though she didn't know it at the time), how she always thought that she was just a binge eater and had to use "will power", the diet that ended her dieting, her experience with healing through community and group coaching, and so much more. If you enjoy hearing from folks who are in the messy middle, please let us know. You can always email the show at fullplatepod@gmail.com with compassionate feedback, questions, or thoughts.   Full Plate is listener-supported (no ads!) so please support the show on Patreon for bonus episodes at Patreon.com/fullplate Patreon is also home to the episode transcripts (which are publicly available to everyone, not just our patrons!). If you're looking for those, head over to Patreon.  Apply for group coaching with Abbie: https://www.abbieattwoodwellness.com/group-coaching  Find the show on Instagram: @fullplate.podcast  Find Abbie on Instagram: @abbieattwoodwellness  Abbie's website: www.abbieattwoodwellness.com

This is especial episode, where I share an interview I did on another podcast! If you like it share it. We discuss restrict-binge eating cycles.

Please support us: Patreon.com/themadmamluks or via PayPal themadmamluks.com/donate  ============== E-mail us your feedback and questions at: info@themadmamluks.com Follow us on Twitter, Instagram & Facebook @TheMadMamluks Follow SIM on Twitter: @ImranMuneerTMM

In a letter to the Dutch parliament, the country's trade minister has said exporters of chip technology will have to ask for licences to do business abroad, citing concerns over international security. The Netherlands is home to one of the leaders in chipmaking equipment, ASML. Also in the show, FRANCE 24's Catherine Viette tells us what we can expect from the budget plan US President Joe Biden will unveil later this Thursday. Finally, China's consumer prices rise at their slowest pace in 12 months.

Capital flight from emerging markets is reduced, according to Mark Mobius, a seasoned investor. While appearing on "Mornings with Maria" on Fox Business, he mentioned his inability to withdraw investment funds from a Chinese bank account. Mobius says he hasn't been able to find out why this "crazy" rule exists. You won't be able to withdraw any money from banks as the economy and government collapse around you.

Today I'm releasing the 100th Fertile Ground Podcast. Holy shit. To think I began this little podcast project in the midst of my fertility journey and now with my 2 boys and over 300,000 downloads later — I'm STILL practicing and living by everything I talked about in even the earliest episodes. Todays podcast is fun, short'n' sweet and impromptu. We're gonna chat about DESIRES. Do you feel like you have any beyond baby? It's easy to fall under the trap that you need to withhold and sacrifice all of your desires, in order to increase your fertility and be worthy of your baby. This is literally what the fertility industry plus generational patterns of motherhood teach you. Don't do this. Don't do that. Withhold, withhold, withhold. Tighten up. Restrict. Get smaller. THEN your baby will come. But energetically speaking, how in the world can we expect the Universe to help us co-create something SO big when we aren't willing to give ourselves or feeling worthy of even the smallest desires? So in this podcast - I'm going to teach you how fulfilling your desires attracts just moreeeee fulfillment of desires. It's magic. It's truth. And it's fucking fun. Listen now! 

The All Local afternoon update on Tuesday, March 7th, 2023.

297: Freedom & Running [00:00:00] Angie: All right, so today we're continuing our series about how running is connected to our core values. And today we wanna talk about how we like to connect freedom to running because we believe that running can bring so much freedom into our lives and help us live a life without limits. But unfortunately, we see so many runners actually losing that freedom because they're training without intention and direction. They get caught up in the grind, shackled to a training regimen that isn't right for them. I had to say it for you there, guys. I think you did. It's a great line. tied to a goal that no longer matters, right? Like they're just tied to this goal and this training plan, and it doesn't bring them joy. They're not into it anymore and that can lead to feeling stuck or trapped, which is the opposite of that freedom that so many of us are looking for. Some people think that running with a plan restricts them, and today we wanna talk about how being intentional and creating a plan that's right for [00:01:00] you can actually bring so much freedom into your running and into the rest of your life. [00:01:04] Kevin: Yeah, I mean, you got so many good points there, angie, just in the intro, just in the intro, like , Angie put the, the outline for us together for us this time and, and your line that that gets me is, is shackled to the running. Like I just, it makes me think of, Christmas, Carol Uhhuh with Marley, like carrying around the chains behind us. Jacob Marley. Yes. Where it's . Is that, is it Scrooge McDuck doing? [00:01:28] Angie: I don't know. That was a really poor accent. Whatever was think was the pretty, that was Scrooge, I think it was, but I, I don't know what [00:01:34] Kevin: what we're going for there. Great. but that's what I picture is trying to run, which is, you know, physically taxing, but doing it well, feeling like you're literally dragging behind the, like the weight of, of the run itself. Not just like the physical challenge going out and running it, whatever, whatever the pace is, but just of like, you have to go out and do the [00:01:53] Angie: thing. Yeah. And that's not a good feeling. And I know that some runners definitely get to that point if they're in a [00:02:00] training cycle, whether that is a half marathon training cycle, a marathon training cycle, or maybe you're not exactly training for anything right now. And we're gonna kind of get into all of those points within the episode today. So we wanna start off by just. Making this point that running gives you wings. Like I know that's kind of the, old Red Bull. Is that still their slogan? I think that's still their slogan. Yeah. Yeah. slogan there. But like we, God, I hope they don't sue us. Oh, I didn't say Red Bull. I said running. Oh, okay. Running gives you wings. I hope they sue us [00:02:29] Kevin: and we get like super notoriety because of it. [00:02:31] Angie: Actually because of one line from a random podcast. Yes. Yeah. I just don't think we're on their radar. but we believe that running can give you that freedom. We believe that running gives us freedom in so many different ways. And the thing that we see a lot of runners. Doing here, like we said before, is like feeling stuck and why, what makes you feel stuck? What makes you feel trapped? A lot of times I think it's that feeling comes from focusing on what you can't do versus what you [00:03:00] can do, and also not realizing the progress that you've already made. Like, I think that we get into our running journey and we start setting goals, and we start following plans and we wanna just keep getting faster, running longer. All of those things are fantastic, but if we're not making that progress that we wanna see right away, or if we are just like looking at those goals and seeing how far away they are, like so that, you know, I've just, I can't do that yet, or I'm not able to run, you know, the pace that I wanna run. if we're focusing on the stuff that we can't do versus on the things that we can do, that can definitely lead to that feeling of stuck and trapped. [00:03:44] Kevin: Oh yeah. Cuz you feel like you're not actually making any progress. Yeah. Cause if all you do is look forward to goals that you haven't made it to yet it feels like you're always missing. Yeah. If you periodically take time to look backwards and you're like, oh wow, I've, I've done all of this. Like, I mean [00:04:00] this, this episode kind of makes me pause for a second of like, to think back of the years and years of running that I've got like , I remember my first run, I was like a mile into it and I'm like, This is really, really hard. And at the time I was basically running as hard as I possibly could. For as long as I could. Like, that was, I was 14 and just going for it. [00:04:19] Angie: Poor training philosophy. [00:04:20] Kevin: Poor training philosophy. I had no clue what I was doing. Like I had no coach. My dad got me shoes and said, all right, we're, we're gonna go. So I just took off. Yeah. but to see like the progress from there to here is, is crazy how far that is. Mm-hmm. so, well, there's goals that I'm like, man, I, I wish I was at that point to look backwards. It's, it's phenomenal how far I've actually progressed. [00:04:43] Angie: Yeah. And so we think it's really important to what, you know, when you're looking at the freedom that running can give you to really just stop and acknowledge yourself for how far you've already come. If you're stuck in this cycle of not feeling like it's enough or not feeling that like you're where you want [00:05:00] to be yet, just take a quick pause and look back on your running journey up to this point and think about where you used to be and think about how far forward you are now from that point, right? And acknowledge where you are and then kind of take stock and assess where you are right now. We've talked about the importance of this, previous podcasts, about the, you know, really understanding where you are in your running right now and getting clear on that before you try to set goals, before you try to make any plans to move ahead, you have to know where you are and what I would love to encourage all of you to do, and I would love for you to reach out to me on Instagram at real life runners and let me know what you come up with here. But I would really like for all of you to just take time to list three wins on your running journey and or ways that you're running has improved your physical or mental health. Because if you really think about it, you have come far. I don't [00:06:00] care if you started last week or 10 years ago, right? Like if you started last week, A win is, I started, right? Like I got out the door, I bought my first pair of running shoes. Like there are so many different things, right? Like if you think about it, how many pairs of running shoes have you gone through if you've been running for 10 years? Oh my word. Right. Well, I mean, that's always the fun thing of like the, the shoe that I'm in has a number on the backend, it says that version. Mm-hmm. . I've been in that shoe since before that shoe existed. Mm-hmm. . So the fact that it's on like the 18th version means I've been in that shoe for more than 18 years, which is crazy. Yeah. Yeah. So, take time to do that. You know, I, I said come up with three, come up with as, as many as you want. You know, like 10, 20, 25, 30. I mean, you could probably come up with a lot, especially if you're looking at some of these little wins along the way, like we mentioned. I mean, [00:06:52] Kevin: you have a great one there. Like if you just started last week, getting out and running is a big thing. Going to like a specialty running shoe store [00:07:00] and talking to the people there and buying running shoes. Yep. You've gotta make this big acceptance thing of I'm going to financially invest in myself and put myself in a place where I might not feel super comfortable. Yeah. Because going into this store where there are quote unquote real runners mm-hmm. and what if they look down on the shoes that I walk in with? Yep. Like, do I have to have the right socks to even go into this store? Mm-hmm. , I don't even know what's going on. Right. Like that could be a big hurdle for some people's, even just trying to go through the process of buying appropriate running shoes. [00:07:30] Angie: Absolutely. And so if you have. Bought running shoes and have started out the door, those are both wins, right? And if you are much farther along in your journey, just kind of take time to look back on some of your favorite moments in your running journey and really look at all of the freedom that you really have gained in your running journey. Because what I want all of us to understand is that there is good and bad in all things, in all situations. So it all [00:08:00] depends on what you want to focus on. So if you. Right now are focusing on all the things that you haven't done yet, or the goals that you haven't achieved, or how long it's taking you to achieve these things, you're going to feel very negative. You're gonna feel very stuck and trapped and limited and restricted. Whereas if you look at all of the wins, all of the progress that you've already made, you can already start to see some of the freedom that running has brought into your life already. [00:08:27] Kevin: Yeah. I mean that that everything in life has both sides to it. Yeah. So being able to, to choose [00:08:33] Angie: life is 50 50. [00:08:34] Kevin: Right. And you get to focus with side which side you want to focus on. Which side do you want to give more attention to you could stare at the negative side or, or you could look at all of the positives going on. Look at all the progress that you have made. If you keep taking into account and being grateful for all the progress mm-hmm. , you're going to start seeing more progress. If you keep looking at things that you haven't made yet, I bet you can start adding to that list just almost [00:09:00] as easily and you're not gonna get to a happy place that direction. Yeah. So keep looking at the things that you can be grateful for, that you like, I've done this and this and this. Look at all of my accomplishments and it'll start the momentum going that direction. [00:09:11] Angie: Exactly. So it makes me think, you know, when I think about this idea of focusing on what I want or what I've already accomplished, focusing on more of the positive things it makes me think about training my dog. Okay, so we've got a miniature poodle. She's adorable. Her name is Indie and she is two years old. And we got her when she was about 12 weeks old, right? 11. No, yeah. We got, we got kind of got thrown like we were supposed to get her at one point it kind of got pushed back, but somewhere around that, around that range. I decided I was going to train her myself. And so I bought a dog training program because I knew nothing about training a dog. And so I found a fantastic dog training program. Shout out to Baxter and Bella. So those of you that if you have puppies, go check out Baxter and bella.com. I'm totally not being paid to say that they're just a [00:10:00] fantastic company and really helped me learn how to train my dog. but they focus on positive reinforcement. So their big thing is don't tell the dog what not to do because they don't understand that. Tell them what you want them to do instead. So if they are currently doing something that you don't want them to do, Give them something else to do. Tell them the behavior that you want for them. So say, you know, someone comes and rings the doorbell and the dog starts barking, instead of saying no or quiet you, I'm gonna tell them, go to place. Right? Like, we have a, a place where Indy's supposed to go when, the door rings. And so she's supposed to go to her place. And at first, when that happens, when you're trying to teach her this, you tell her what to do, and then you treat her, you give her that reward. So we're focusing and we're rewarding the behavior that we want. And so if we are as runners, like our minds, although we are much smarter than dogs, they still operate on similar principles. There are things [00:11:00] that we can use like opera and conditioning, classical conditioning, ways that we can reward ourselves to allow to create habits, to create new habits and new associations, positive associations with certain things in our brain. So if we are looking at our running and we're constantly focusing on the negative, we can understand why we're gonna start feeling negative about our running, but if instead we look at all the positive things and all the ways that running has brought more freedom to our lives, that's gonna be, you know, we're gonna have a lot more positive feeling toward our running. [00:11:31] Kevin: Yeah. I mean, that works with so many people. I think. Yeah. It, it works very much with runners. You know, we, you say that we're certainly smarter than a dog, but many miles into a long training run. Mm-hmm., I am Right on the same level. Like, tell me what to do and then give me a gel and I will just like, oh, and now tell me what else to do and gimme another gel. Yeah. And, you know, it's very, very similar. I don't think it's, it's all that different from the dog brain. [00:11:55] Angie: Well, and this is just habit formation. Yes. You know, like 1 0 1 habit [00:12:00] formation 1 0 1 is there's a cue, there's a behavior and there's a reward. That's how you create a new habit. Mm-hmm. . And so, yes, we can see it very clearly with dog training, but it also works with us as humans. [00:12:11] Kevin: Yeah. But the negative also works. Yes. Like if, if you. If you keep associating whatever the, the repetitive pattern is mm-hmm. with negative thoughts, you're going to just keep bringing up those negative thoughts over and over again. [00:12:24] Angie: Right. So, look at your running and decide which, what do you wanna focus on? Do you wanna focus on all the negatives and where you aren't? Or do you wanna focus on all the positives and how far you've come up to this point, do you think, which one do you think is gonna motivate you to actually get to where you wanna go? Because a lot of times people think that, well, if I'm hard on myself, if I tell myself that I'm not good enough, then that will motivate me to do more. And they've actually done studies that, and, and shown that that is not true. That more people are inclined to you know, continue forward, reach higher, do more when they [00:13:00] are built up along the way, not when they're pushed down. [00:13:02] Kevin: Yeah. I mean, this kind of reflects how we coach our cross-country team. Yeah. Like, At the, at the end of the race, whatever the times are that Kings come across with, we always are trying to get them to tell us something positive that happened out of that. Sometimes the answer is they ran their fastest time for a 5K ever. Yeah. But sometimes they didn't. Mm-hmm. and you can see it in on their face that they are pretty down on themselves. Yeah. And it's pretty easy to turn that around. You just ask them, what do you, what do you wanna remember about the, about this race? Mm-hmm. that you did really, really well. Yeah. And they can come up with it, you know, they might have to push a little bit, but if you do it after every single race, you do it after workouts, you do it after an easy run, after a long run, whatever, it'll start the brain thinking, Hey, what positive thing just occurred? Right. Because running has positive aspects to it. [00:13:48] Angie: Absolutely. I also like to think about running as giving us freedom to dream big, freedom to challenge ourselves and freedom to explore. Freedom [00:14:00] to explore on a couple different levels. Like, I like exploring, like in, you know, practical terms. Okay. Like actually exploring on foot, like going to new places and really exploring, new cities by running, you know, running around the new city and kind of just checking out different things. I think that that's a really fun way that we can explore just the world outside of ourselves. But I think that running also allows us the freedom to explore who we wanna be and, and what kind of a person we want to choose to be in this world. Because I think that a lot of times, you know, runner. Kind of limit themselves without even realizing it. Maybe they want to set a goal, but they end up procrastinating and just not setting that goal, not choosing a race, not, you know, really working towards something and not, not to say that you have to race to be a runner because you obviously don't, but. Someone that has this desire within them to do something with, they're running and they're just kind of not [00:15:00] committing to a decision. [00:15:01] Kevin: Yes. They have this idea that they'd like to run a marathon or a half marathon. Yeah. They even have a goal time, but they just keep putting off when they're going to actually start trying to directly chase that goal. Yeah. It seems like a good goal for a little bit later. Yeah. For down the road. Also, you're liking to explore new cities on foot. I, I cannot get on board with that one. Why? I've heard so many people on different podcasts, they're like, oh yeah, new City and then I like to talk around the city. I hate stoplights. Oh, okay. I hate stoplights. Yeah. It's honestly, it's why I like running so early in the morning cuz you get to a stoplight and there's no cars there. Mm-hmm. . So if you want to just go across the street, just go across the street. Okay. [00:15:40] Angie: Well what about if it's not a city, what if it's a more, suburban or like country type of area. Sure. Like more nature. Sure. [00:15:48] Kevin: Gimme As long as it's safe country roads. Yeah, I could, I could work that. Yeah. Exploring new cities just sounds like the worst way to try a new city. It's like, oh, one block at a time. . It's just not, it's not me. [00:15:59] Angie: Yeah. I [00:16:00] just like to see different forms of nature also. You know, like, because here in Florida we're so used to the beach and the heat and flatland, so when And the heat you go and the heat . So like I love running in California. Mm-hmm. because the terrain is so different, the weather is so different. Like I love, you know, running in the hills because down here we have none of that. So that to me is, sure we do, there's that overpass and the other overpass exploring on, but yeah. But a lot of times people kind of hold themselves back because they don't set a goal because they're not sure if they can achieve it. So we don't wanna commit to it because I don't know if I really wanna put it out there, I'm not a hundred percent sure if I'm going to achieve it. And that can lead to this feeling of like, Unsatisfaction and not feeling fulfilled because you never actually set a goal for yourself. You're never actually chasing something to see if you're able to accomplish that thing, or kind of the flip side of that people do set a goal and they end up chasing a goal that no longer [00:17:00] matters to them. Right? They just pick a goal to pick a goal so that they can just set like an arbitrary goal. And it doesn't actually mean anything. And then they just feel like, well now I've set this goal, so now I've committed to it, so now I have to continue down this path, even if I don't really wanna do it. [00:17:15] Kevin: Right. And that goal may have meant something when they set it, maybe didn't, maybe it didn't. Sometimes people just set completely arbitrary goals, but sometimes you start with a goal that really does mean something to you. Yeah. But over time, it turns out that, you know, maybe you grew, you evolved, maybe your life changed, life changes. Right. You just view running differently now. Mm-hmm. , like you found a different aspect of running that you like more, and that goal just doesn't it? It doesn't light the fire the same way that it used to. Yeah. So at that, Why are you still trying to pursue that goal? You probably are actually kind of halfway between these two things. You've got this goal that's kinda like pulling you sort of, but you're also not even directly aiming towards that goal. So you've got this goal, but you're not [00:18:00] working your way to it as a great way to feel unsatisfied and unfulfilled is there's a vague goal that you're not moving towards. [00:18:05] Angie: Right. And I think it often leads people to feeling very restricted also oh yeah. Because if they don't really connect with that goal anymore, whether they did in the past or never did you know at all. if they feel like now I'm just stuck chasing this goal, I'm restricted to like this one thing only. [00:18:23] Kevin: Ooh. Yeah. Like if your, if your goal was like a half marathon time. Mm-hmm. there's no point in trying to race for a really fast 5k. Right. Because how is that fast 5K going to perfectly set you up for the half marathon. Mm-hmm. . I just have to be so head down and driven. Half marathon only. Right. Maybe I run four half marathons during the year aiming for my best. Mm-hmm. . Takes away the chance to go have like a family fun run Turkey trot or like Right. The jingle Bell jog and L thing. They all seem to be holiday Racistly, . But you know, it takes some of that fun away or just you're out [00:19:00] on vacation instead of just being able to explore the trails of wherever you went to. Mm-hmm. , you're like, no, no, no. I've got this plan that I've gotta stick to because I've got the half marathon race coming up. [00:19:09] Angie: Yeah. Like, I have to do this tempo workout, Uhhuh because this is on my race plan. Yes. And that race plan ends up being very restrictive instead of giving you more freedom, which is what we're gonna talk about in our next section. But what we want you guys to realize here, if, if this is resonating with you or if you know people that you know might fall into this category, there's a saying that my friends and I use often , and it's one of those sayings that can apply to a lot of different situations. And that is, it's just running. Yeah. It's just running like this is a hobby that you've chosen for yourself so you can change your mind anytime you want to like, you don't have to be locked into one goal. If that thing no longer lights your fire, change it. Right? Go pursue [00:20:00] something else. None of this actually matters, and it all completely matters all at the same time. That's the weird paradox of all of this. [00:20:09] Kevin: Yeah, I mean that's the, it's just running is a great line. But the second one, I love this line is none of this really matters, but it's also incredibly important. Mm-hmm. because when you have a goal, it is super important. It's super important to you. Really important, but really important to you. Mm-hmm. in the grand scheme of the world and expand it, the universe, you hitting a PR is not actually changing the universe Right. All that much. So it really doesn't big picture matter, but to you and maybe to those people close to you, you know, we had our, our Family Connection episode last week. It might matter a lot to that group of people so it is something that helps drive you, that helps push you forward, that helps try to extend you outside of your, your current boundaries that you're putting on, on yourself. Mm-hmm so that does [00:21:00] matter a heck of a lot, the very specifics of what that goal is, and whether you do reach it or you don't reach, it does not matter. Right. Striving towards the goal matters a whole heck of a lot more than achieving it. [00:21:11] Angie: Yes. Having a goal matters, striving toward the goal matters. The person that you become in pursuit of that goal matters, but the actual goal itself. it doesn't really matter because that number is different for every single person. You might have a race distance, you might have a race time, and it's completely arbitrary. You're the one that decided that that was your goal, and that is a beautiful thing. So we are not saying that it doesn't matter because it does to you, and that makes it very important. But whether or not you achieve that goal specifically doesn't actually matter because it is in the pursuit of that goal that you challenge yourself, that you dream bigger, that you explore what you're actually made of, or who you want to be you. You [00:22:00] get an insight to how you deal with adversity, how to become more resilient, how to pick yourself back up when things aren't going well. Like all of the lessons that we learn in our running journey, we learn in pursuit of a goal, not by actually achieving that goal. So whether or not you achieve that goal means nothing about you as a human unless you want it to, like, if you decide this means that I'm this kind of person, okay, fine. You get to make that choice. But it doesn't actually mean that you're just the one that attached that meaning to that goal. And I would argue that it's not an a achieving that thing that you become that kind of person or that kind of human. It is in the pursuit of that goal that you become that kind of person. [00:22:47] Kevin: Yeah. I mean this is, there's a thing about like climbing a mountain. You spend most of your time on the side of the mountain. Mm-hmm. and very, very little time at the actual top of the mountain. Yeah. So you really gotta focus on the [00:23:00] whole climbing the mountain thing. Mm-hmm. not standing at the peak. Right. Like, it's great to have a goal, but you are doing a whole lot of steps. Mm-hmm. up the side of this, you know, mountain essentially. And then maybe you make it to the top or maybe you don't, but most of the journey is spent on the side. Yeah. So that's really where your focus needs to be. [00:23:19] Angie: Right? Because I think a lot of times, like if you've ever fallen into this trap or know anybody that has, where they don't, like, you're nervous to set a goal because you're like, well, I don't know if I can actually do it. I don't know if I can actually achieve it. Who cares? Who cares? If you set a goal and you don't achieve it, you do. That's it. You are the only person most likely that cares whether or not you achieve that goal. Your family, your friends, might be there supporting you and they might want it for you. Yeah. Right? Because they know it's important to you. So they're on board with you. Right. They're, they're supporting. Like if you, if you achieve it, they're there to celebrate you. If you don't achieve it, [00:24:00] they're there to try to pick you back up. Mm-hmm. . But they care about it because you care about it. So the only thing that you're actually worried about, if you really break this down, Is the judgment that you're going to place on yourself. You are going to judge yourself if you don't achieve that goal, that's what you are worried about. Like if you find yourself not wanting to set a goal because you're not sure if you're going to achieve it, the only thing that's there is your judgment of yourself. If you really start to dig really deep and get down to the core of it. So if you understand that it's just running and that you can choose to judge yourself or to not judge yourself however you would like, then running can give you the freedom to explore and set big goals and try new things and decide who you wanna become in the process. And that's what training with intention will give you the freedom to do. When you understand that, when you put an intention behind it, when you set a goal for yourself, when you have a direction for [00:25:00] your training, it allows you the freedom to like say, all right, this is where we're going. Like, let's see what happens. [00:25:06] Kevin: Yeah. And, and you can change your mind. Yes. And I mean, this is, when you started this, you said that there were, we gotta make sure I've got the, the wording on this right? There's, there's goals that might, might not matter to you anymore. And this is, this is a number that, it was a number goal that I put out there was running a marathon in 2 37 in Change. It's running a marathon at six minute per mile pace. Mm-hmm. . And for a long time, like I was pushing myself towards that goal, but. after really trying to figure out why and where that goal came from. I broke down all of these things that I had built up, that I had raised this 2 37 as some sort of like, if I can run that right, if I run it, then I actually have validated myself as actually a fast enough runner as actually good enough. Cuz it goes back to like this experience I had in college where I didn't feel like I was fast [00:26:00] enough on the college cross-country team. And there was, there was a long run that we were on and Coach said, you guys are on 2 36 pace for a marathon. And everybody else joked about it. Like, well, okay coach, but we're training for an eight K. And you know, to me that stuck with me of when I was there, I was that fast. So if I could be that fast, if I could complete a marathon in that pace, then I'm, then I'm good enough. Mm-hmm. , but I've given up that I need to hit that time to be good enough and I've just accepted that I'm good enough , so [00:26:35] Angie: I'm curious. What your thoughts are now, now that you've kind of broken this down and really examined this goal. Yeah. What are your thoughts on your marathon pr? Because what I want you guys to understand is that Kevin's marathon PR is only a minute slower than this. Like it is, he's run a 2 38, which is a 6 0 2 pace. Yep. Right. Which, and before was not [00:27:00] good enough. Right. Like, that was not your goal. You're like, that is not my goal, that's not what I was going for. So how do you feel about that now? Like that performance? I mean, obviously you didn't achieve that exact time, right? [00:27:11] Kevin: I didn't achieve the, the actual number, but I'm, the longer I run, the less connected I am to the actual numbers on the clock. Mm-hmm. . And it took a long time to get there, and I don't know if I'm ever gonna completely disconnect from the numbers on the clock. [00:27:24] Angie: I don't think you have to completely disconnect. I, I don't like it's just keeping them in perspective. [00:27:28] Kevin: Right. Yeah. And you know, it was, it was remarkably close. But I, if I look at it that way, I always think that it was close, but came up short when I think about it, of like, man, I really pushed myself, I really went really hard that day. I went out aggressive. I tried to stay up to the front. I pushed myself good pacing throughout. I wanted to walk and I just kept pushing and grinding. Like all, everything that should happen in a marathon, I'm getting exhausted. My legs feel like lead and I'm so [00:28:00] dragging myself. I'm catching up to half marathoners and I'm like, okay, just pass this person now, and now pass this person. I had a finishing kick in that race. Mm-hmm. , which I don't often have much of a finishing kick, like everything. [00:28:12] Angie: Which race was that one? Was that Space? Space Coast. [00:28:14] Kevin: Yeah. had an actual finishing kick in it. Like there are things that didn't go correctly in that race, correct. Fueling wise, ideally. Oh, okay. No, literally correctly. Oh, okay. Like there are things fueling wise that didn't go correctly cuz I, I checked out the map and went all the, like the gels and drinks and things. Oh, oh, right. I got to like, where I was gonna take my first gel and they didn't have them to pass out mm-hmm. , they gave me a cup of water and so it mess with my fueling pain. Right. So that also then just messes with my head, this was like, you know, I'm trying to figure out how to do this whole thing. Yeah. And I, that didn't have anything to do with it, but it does start you down a negative path. I mean, maybe it did. Sure. You know, there were, the, the little bit of energy would've been helpful. Mm-hmm. [00:29:00] or just knowing that I was staying on plan. Right. Would've also been helpful. Right. Either of those. [00:29:04] Angie: So was there a physical or a mental Or both. Or both, [00:29:07] Kevin: yeah. But either of those could have been enough to knock off Two minutes. So does that mean that I, I. at best, A 2 38 marathoner. No. I could probably go faster, but I don't need to go faster anymore. Mm-hmm. and a few years ago I literally, I needed to, like, if you asked me like, how, how much do you want this? I'm like, no, no. I need to go another minute faster than I've run before. Mm-hmm. . [00:29:28] Angie: Yeah. And so you have changed your goal Yeah. Over time into, I want to get faster into, I just wanna keep running longer and challenge myself in that direction. [00:29:40] Kevin: Yes. [00:29:41] Angie: So when, when you look at your one hi 100 mile goal now, , right? Because I know that when we talked about this before and you know, if you guys are curious about Kevin's journey to a hundred miles, we've did, we've done like a couple podcasts about that. When was that? Last year. We we're in 2023 now. [00:30:00] So he attempted his first 100 mile race in May of 2022. So you'd have to scroll back a while in our episodes, but there's some episodes that talk specifically about that, and like kind of everything that happened surrounding that race. But spoiler alert, he didn't get to a hundred miles in that first attempt. And so when you think about it now, I know that, you know, at that time you had thought of it as, I don't know if I can actually do this. Right? And that was the intriguing part to you is Yes. Is actually putting myself out there not knowing if I'm actually going to be able to do this thing, right? [00:30:36] Kevin: Like, I know that I can run 26 miles, I had to pick it to the end of marathon. How fast is it, is the question mark. Right? But can I actually make it the, the complete distance of a hundred miles? Mm-hmm. , that's a whole different, that was the question. That was the unclear. [00:30:49] Angie: So what are your thoughts on that now? [00:30:51] Kevin: That it's still an unclear mm-hmm. and that's what I find most exciting. Yeah. I find that more exciting than how fast can I run a marathon right now? Like [00:31:00] that right now is where I'm most intrigued. [00:31:03] Angie: Yeah. So I think that that's really important because, do you find a freedom in that? . I find excitement in that. Okay. I don't know if freedom is the right word for it. [00:31:13] Angie: But when you have a big goal like that, do you feel like it gives you the freedom to just like challenge yourself and try new things and like let's just see how this goes? [00:31:23] Kevin: Yeah. Like I don't feel. Restrict. I don't feel held back by that goal. Yeah. Because the goal's almost so big that it's like, well, I mean, let's just give it a shot. Mm-hmm. , like, it's, I think that's why everybody needs to have this, like, all right, here's what I think I could get, and if I followed a plan, I could probably get to this. Mm-hmm. , there's like your reasonable goal, but I think having the big goal helps you release the need for this, like step-by-step plan. Mm-hmm. , because honestly, the step-by-step plan, it's not perfect. It's not magic. Like there, there's not gonna be like, you know, input A, B, C and get the output of of X, Y, Z. Like that's not exactly how it [00:32:00] works. So sometimes having this goal that's so big that you're just like, I don't know. I think that if I do these things, I can get close to the goal. Let's give it a shot. That's where you get that excitement of. Let's, let's get so excited about trying to strive for that goal. Mm-hmm. that the goal is cool and if I get to the goal, awesome. And then I'll come up with some other crazy ridiculous goal. But the goal so far out there mm-hmm. that just chasing it seems so exciting that it's just like, I think these things are gonna work. I think this is my best way to go for it. And I mean, I've put in a whole lot of effort into trying to figure out what it is the best way to train for it. I think that you as, as much as you were very supportive of me in this, I think from a Angie is my coach perspective, she might have been more satisfied that I didn't get to the finish line on attempt number one because it's head to completely overhaul the way that I train. [00:32:55] Angie: Wow. Oh, I, I don't think that that's necessarily true. [00:32:59] Kevin: At [00:33:00] the time, you were totally supportive and, and super disappointed and like comforting and with me and like this is, you know, all along [00:33:07] Angie: I was disappointed because you were disappointed. Like I wasn't disappointed in you. [00:33:10] Kevin: No, not disappointed in, yeah, disappointed because I was disappointed. [00:33:13] Angie: Like for you. Yes. Yeah. Like I was sharing in your disappointment. [00:33:16] Kevin: Yes. But I honestly, I thought about this on my run today and I tell me, I was like, I'm gonna bring this up on the podcast. Oh, here we go, . I think, well, you know, I like putting people in uncomfortable situations, so Of course. and let's do it. And, and, and it's not uncomfortable. I just think that part of you was sort of like, I. Not like, haha, I was right. Mm-hmm. , but on some level, haha, I was right. You're not wrong. I know you're not wrong. I know, and it wasn't haha, but it was kinda like, because we have a different support level here, right? Like, but if we are, if I'm being completely honest, like yes, there was part of me that believe that you should have done different things in your training leading up to that point. Right. And so there was an element of like feeling [00:34:00] justified, which again, did not diminish my desire for you to achieve that goal at all. No, not at all. Like, like once I was like, okay, well we're going [00:34:11] Angie: for it. Once you were in, I was like, all right, let's go. Like we're all in. What can we do at this point to, you know, help give you the best chance to achieve that goal. Right. But it would've, it's not like I would [00:34:21] Kevin: sabotaged if you . No, God, that would've been awful. I mean, you could not have been more supportive. Yeah. But. . It would've been very interesting if I had made it to that finish line, if I would have changed my training plan the way that I have. Hmm. Or would I have essentially been like, look, I made it. Now I just need to do a little bit more of this. Mm-hmm. , which is su such a trap that we've talked about on so many podcasts, is I did pretty well with this training plan. I just need to do a little bit more of this training plan. Yeah. Instead of being, of taking the, like the brave jump of what if I did it differently? Yeah. [00:34:57] Angie: Well, and that's really hard jump to do. Like that's a [00:35:00] really hard leap to make for a lot of people. And I'll, I'll be honest [00:35:03] Kevin: with you. It's freeing though. [00:35:05] Angie: That's true. That's true. but I will be honest with you, part of me wished I was. Right? Yeah. Too, like part of me, , , [00:35:14] Kevin: the part that had to climb into [00:35:15] Angie: the car. So like, I'll tell you guys, like, you know, there's like a lot of behind the scenes that happens between Kevin and I. Like Kevin helps coach Kevin, coaches me, and I coach him. We coach each other and somehow we make that work, you know, with, with our marriage, thank God. and it's not, it's not an easy balance because there's, there are times that I'm like, can I speak to you as a coach, not as your wife, right? Yep. And I think that that was the big differences. And we had multiple conversations about this leading up to that 100 mile race of there are times that I'm gonna be coach and then there are times that I'm gonna be your wife. Yeah. And, and how do we know the difference and how do we na navigate that, you know, so that both of us are, are on board on the same page, understanding that, and that's all about [00:36:00] communication. and so there. , like in the discussion of Kevin's training for that a hundred mile, there was a big thing that you know about nutrition, about gaining weight, about gaining muscle. That I thought he needed to focus more on, more strength training, more weight gain to get him, more fuel reserves to before he got to that starting line. [00:36:20] Angie: Mm-hmm. . And that's not what happened. That's not how he chose to, to train. And that shows you that even if you've got a coach that is also your wife, you also get to make your own decisions. And that's what Kevin did, right? Like Kevin trained. in the way that he thought was going to best serve him to, to achieve this goal. Yep. And he and I happened to disagree on what that exactly looked like. [00:36:46] Kevin: Right. So then in the post race, we also slightly disagreed on why I didn't make it to the finish line. And I think we have, months removed from it, accepted that both of us [00:37:00] are right and neither of us are entirely Right. That's. I think that's what we've come [00:37:04] Angie: up with. Yeah. We're both right. We're both right. [00:37:06] Kevin: Yes. Yeah, Absolut, because afterwards I was like, oh, well it had to do with my hydration and my fueling strategy. And you're like, yeah. Or you could have lifted some weights beforehand and it's both. And that, that's the thing is it's both. It was entirely both. So, [00:37:20] Angie: and it's what each of us chose to focus on. Yes. Like kind of going back to what we were talking about before. [00:37:25] Kevin: Exactly. Right. Where do you, where do you wanna put your focus? Yeah. Because I would've seen that as my issue. And then just doubled down on that. Tried to fix more of the fueling and the hydrating strategy. [00:37:34] Angie: Well, and I agreed that fueling was the issue. You just thought it was during the race fueling. Yeah. And I also said it was your fueling in the months leading up to the race. Right. That you didn't put on enough weight, in my opinion, to, and, and who knows, maybe that's wrong. You know, like maybe this time around now that you're lifting weights, now that you're eating more. Will you be the same weight on the starting line? Maybe. We don't know. [00:37:56] Kevin: Right. I I think it's far less dependent on [00:38:00] the number on the scale at the starting line. Correct. Correct. And far more like overall fitness. Yes. Like bringing a certain level of strength to the starting line is totally different. So there's, there's that. But yeah, I think we, we dove down that, that rabbit hole for quite a while and [00:38:13] Angie: which is fantastic, you know, and I think that like, I don't know if there's a bunch of people out there that listen to the podcasts that are thinking about ultra-marathons, so maybe you can connect with one of my examples, which is my first half marathon. Like when I first saw Kevin run his first half marathon, that's what got me even remotely thinking that I wonder if I could do this right. And it was that big goal, being able to set that bigger goal for myself of, because at that time, you know, I had all these stories about the type of runner that I was and all these things, but setting that big goal for me of a half marathon, completing my first half marathon, was a very freeing experience because it allowed me to break down [00:39:00] some of my walls and some of the stories that I was telling myself about what I could or couldn't do. Yeah. And I think that that's one of the big things that setting that bigger goal will give you the freedom to do, to say, okay, well if I'm gonna set this goal, then I've gotta actually do the things that are going to give me the best chance of achieving this goal. And that means that I'm going to have to, you know, actually say that I'm a runner, actually follow a training plan, actually, you know, have structure to my weeks and try to get faster, try to run longer, like try to do these things. And it really helped to break down my beliefs about myself as a runner. It helped to break down my beliefs about what I could and couldn't do, what I was and was not capable of. And if I hadn't gone on that journey, I don't know if I would be where I am today. And ongoing on that journey, it then opened up even more freedom to challenge my, [00:40:00] my thoughts, challenge my beliefs about myself being a slow runner, right? Like I had labeled myself as a slow runner for a long time. Okay, now I can do a half marathon, but how fast could I get? Right? And so for me it was, can I break 24 minutes in a 5k? And I didn't know if I could do that. I was definitely not a hundred percent confident in my ability to do that. And, but I trained as if I was going to be able to, yep. And that's the key, is believing that possibility of that outcome in training. To give you the best shot to get there. And I'm happy to say that, that I did do that but again, it wasn't in the achievement of that, that achieving that goal. Yes, it did. Like crossing the finish line of that half marathon, crossing the finish line of that 5K under my goal time, like gave me that like shot of like, heck yeah, I did that. Right? It's that extra shot of confidence. I did that. But even if [00:41:00] I hadn't gotten that exact time, I probably would've kept working for it because I still had that goal. I still had that belief. And just because you don't get it that first time around, doesn't mean it's not possible. [00:41:12] Kevin: Excellent. For those of you keeping track at, at keeping score at home, the the examples Angie put in are her half marathon PR and breaking 24 minutes, and the examples that she put in for me are not running my marathon goal and not completing my hundred Mile race. Just for those of you keeping score at home, Angie did write the outline for this particular episode, just in case we're curious. [00:41:35] Angie: That's hilarious. I didn't even think about that. Okay. So what about a goal that you achieved that helped you? [00:41:40] Kevin: No, no, no. Let's move on to the next one because you discussed something that I think is super important. [00:41:44] Angie: Oh my God, that's so funny. [00:41:46] Kevin: In training for your half marathon in training to break 24 minutes. Yeah. You said, I've gotta start doing the things that, that runners do. That a half marathon does that, someone that a fast runner would do. And part of that is following a dedicated training plan. Yeah. [00:42:00] So you get all these runners outta here that are like, okay, but if I follow a dedicated training plan, then I've gotta, I'm, I'm trapped. I have to do this plan. Mm-hmm. I feel so shackled to the plan, shackled to the plan, restricted by the plan. I can't just go out and do whatever I wanna to do. Like what if I feel tired on this day, the plan says I still have to go out and run six miles. Right. Like, So many people don't wanna follow a plan because they feel the plan will hold them back. Because they feel restricted and shackled, if you will, by the, by the plan itself. Right. And that's just not the point that, it's just not how that works. [00:42:33] Angie: Yeah. Cuz they, they, instead of following the plan or having exactly everything planned out for them, they wanna just go out and do whatever they want on any given day and that leads to them not making the progress that they want, which actually makes them feel stuck and restricted. So it's like this vicious cycle. It's like, oh, I don't, I don't need a training planner, or I don't want a training plan because that feels too restrictive. I wanna be able to go out and do what I wanna do. But then you're not making the progress that you wanna make so [00:43:00] you feel stuck and restricted and. Round and round you go. Right? And so what we want you guys to understand is that a plan actually gives you more freedom. Yeah. [00:43:09] Kevin: Because a plan doesn't have to be, this is exactly what you need to do at eight o'clock in the morning. Yeah. And then this is what you're doing at nine 30. And like it depends on what works for you. Very good point is your plan needs to have enough structure that. it, that the structure actually gives you freedom. Mm-hmm. , it has enough kind of constrictions to it, enough rules that you're following that you're like, oh, well as long as I follow those rules over the course of the week, I can almost move things wherever I want. Mm-hmm. , like, I like It's is like matrix style. Yeah. Like there are certain rules that that exist and there's other rules that can be bent and there's some rules that can be just completely ignored. Mm-hmm. , but within some essentially framework, well, that's how training plans work. There has to be an overall framework, right? That everything exists in, but then you know, there's [00:44:00] some rules that you can bend a little bit and there's some rules that you can move and adjust some plans a little bit. [00:44:04] Angie: There is no spoon. [00:44:05] Kevin: There is no spoon. [00:44:06] Angie: Right. Because there is no hard, there are no hard and fast rules for what makes a perfect training plan. Okay? The perfect training plan for you is the one that makes you feel the most free, that gives you the most freedom to go out and actually see progress and actually work into your lifestyle and to with your priorities and with what you want to achieve because there is something so freeing about not having to figure it out every day, right? The, A plan can give you freedom of mind because you know exactly what you need to do every day. You don't have to try to figure it out. You don't have to think about it. You just need to go out and execute, and there are so many, there's so much freedom that comes from that. There's something, you know, there's so many different studies out there about how many decisions the average human makes per day, and it's somewhere between 6,000 and like [00:45:00] 80,000. Like the range of like number of decisions that we make, it's a lot per day's so huge, right? [00:45:05] Kevin: I try and make as few as possible. We've actually had this discussion this morning. , Angie makes all decisions as we're getting ready for school. She literally wakes up all the other humans in the house and then prepares food for the small people. I do nothing. Like I get my, you get yourself ready. I get my own food for lunch and breakfast and kind of say hi to everybody else in the house. That's it. That's my, that's what I'm responsible for. Angie's responsible for every other thing that takes place. [00:45:32] Angie: And it becomes a lot, you know, but like a lot, that's why I've also created a structure for school lunches. Yes. This is actually a, a perfect example, right? I know that every day my kids get a main course. So that could either be, you know, maybe it's chicken nuggets one day it used to be chicken nugget Friday, but it's lent now. So we have chicken nuggets on Thursday now, chicken nugget Thursday. We don't eat meat on Friday for the, the next six, six weeks. You know, ham, rollups, like [00:46:00] salami, they, they can like a little charcuterie in there, but they have like a main item that's, that's kind of the, the main, main event. And then they get a fruit and then they get a vegetable. And so I just have to like, okay, I have to just fulfill these three categories. Yep. And that makes it easier versus like, okay, I have to pack a lunch. What do we have? It's like boom, boom, boom. Check, check, check. Yep. So creating that structure makes the lunch packing process much easier and many less decisions have to be made. I have to make a couple, but [00:46:28] Kevin: You have to make a couple but you have a, you have a guideline. Yeah. Same thing happens with my particular training week. I actually don't have the, the laid out structure all week long of this is exactly what I'm doing on each day. Yeah. I know this is what I'm gonna accomplish over the week. Mm-hmm. , I know that I'm probably going to lift on Tuesday and Friday, and I don't, when I know that I'm lifting, I just follow exactly what the plan says. Mm-hmm. , like, I follow Angie's Lifting plan. I do this, this, this, and this. I have it listed. This is exactly what I lifted [00:47:00] last week, so this is what I'm going to lift this week. No thinking on that. But like my, my speed workout is gonna fall somewhere in the middle of the week. Mm-hmm. , depending on how other days go, depending on if I get enough sleep the night before, it can kind of get moved around. Mm-hmm. . And then what it is also kind of depends on how I'm feeling that particular day. Like, do I feel like my legs are gonna get some good turnover? Then I'm gonna push the higher end speed. Am I just dragging this week? Has it just been mentally a tough week? I'm gonna try some workouts that are mentally easier for me. Mm-hmm. , because I'm also kind of far removed from my next race also. So I have even greater freedom in that. [00:47:36] Angie: Right. You have more freedom because you don't have that like very specific race right now that you're training for. Like you're in more of a base building more mode. Right now you're in a strength building, so it's important for you to still maintain certain mileage, certain speed. Yeah. But that's not the focus of what you're doing right now, and it's more of that strength so you're, you're very closely following your strength plan. Yes. Because that is the focus. Yeah. So that's what you foc you [00:48:00] focus on executing. And so the beauty of this training plan, or any training plan really is that you just figure it out once and then you just have to follow it. Yeah. And you can modify. And so Kevin likes his to be a little bit looser. I am more structured with my training plan. I do an easy run on Mondays. I do a speed workout on Tuesdays. I lift on Wednesdays, I do a run on Thursdays. And depending on what I'm training for, like if it's a base building, it'll probably be just another easy run. if my legs are feeling really good and I wanna throw in some extra speed that week, I can do that, depending on what my training load looks like. Or if I'm training for a race. Then I'll throw a second speed workout in that week. And then, Friday's my rest day. Saturday's my long run, and Sunday is a strength day, so I know exactly what I'm doing every single day. I don't have to figure it out. I don't have to know, you know, well, okay, what am I gonna do today? Like, I already know, this is just my week. And that structure just gives me so much freedom [00:49:00] because I don't have to think about it all the time. And that's why I love following a training plan. I just look at it, I'm like, okay, well this is what I'm doing today, or this is what I'm doing tomorrow. [00:49:08] Kevin: Right. And then if something comes up because life comes up. Yeah. This is the real Life runners podcast stuff comes up. Having a, a more laid out plan for you actually gives you greater freedom to adjust. Yes. The more clear your plan is, like, oh, well I do this on Monday, I do this on Tuesday, do this on Wednesday. Tuesday just exploded in my life, so I don't have a run on Tuesday anymore. Mm-hmm. , I don't have a run, I don't have a time for a strength. There's like, the kids are doing this, this and the other thing, and this one is sick and I don't have Tuesday. Yeah. So now looking at my time, where am I gonna move Tuesday to, mm-hmm. I don't have to like, now guess my whole week. It's like, okay, do I move Tuesday or do I just skip Tuesday? and then, you know, it gives you some options that you can work with. Mm-hmm. , and then you go from there, like having the plan is you're set up to being able to make just one more [00:50:00] decision. Do I move it, do I skip it? [00:50:01] Angie: Yeah. Because you have guideposts Yes. You have guiding principles that allow you to make that decision and not feel bad about it. Right. Like if you do decide, okay, this one I'm just not gonna be able to fit in based on what else is going on the rest of the week, then I just have to drop this. You can let go of that judgment or of that guilt for skipping a workout and saying, okay, but I might miss this one, but I've got the rest of the week planned out. I'm, I'm good to go. I think that following a plan. also gives you the freedom of progress because you put in the work and then you get results. And those results are not always linear. Those, those results are not a math equation, right? It's not like if I follow this plan to the T, this is exactly what's going to happen. I'm for sure 100% going to run. That's sub two hour, half marathon. That's not what we mean, but if you're following a plan, you should be seeing results. And there's a lot of freedom in that, knowing that if I'm putting [00:51:00] in the work I am, Going to achieve a certain outcome. I'm, I'm actually going to see something. It might not be the exact result that I want. It might not be the exact timeline that I want, but I will still be moving in the right direction. [00:51:14] Kevin: Yeah. And you know, this leads to a couple of of good examples that you have put out here, which is another PR that I didn't get to. No, I'm kidding. [00:51:20] Angie: No, another good example of that, like smokes me in all prs. So, you know, [00:51:26] Kevin: it's fine. [00:51:27] Angie: There's always that. [00:51:28] Kevin: Not, not, if we tried to plank off against each other, that would not even be close. No, I've got you on that. All right, so great example here is a school handbook. I have been part of trying to recreate the school handbook at my school. I think you brought this one up on behalf of the girls, but within the school handbook. I think it's over a hundred pages. I think it's 146 pages long. Yikes. Because it provides very clear expectations. Mm-hmm. , all of the scenarios that could be laid out, they're all there. These the exact guidelines under this scenario. So there's no gray area. Yeah, there's no like, well, I wasn't quite [00:52:00] sure. Oh really? Because here on page 123, it says exactly what was supposed to happen. Mm-hmm. . It provides clarity. Yeah. And clarity. Well, people are like, oh, I feel super restrictive from that. No, no, no. Clarity means you don't have to think about it. That provides a whole lot of that freedom of mind that we've talked about here is it's very clear what it is that you are going to do or are not going to do. [00:52:19] Angie: Yeah, and I think that there are the, we still maintain a freedom of choice no matter. Plan we have in place good points. No matter, you know what expectations there are, we always maintain a freedom to choose. We always have the freedom to follow that plan or to not follow that plan. That is a given choice every single day. But if you decide, no, no, no, this is what I want. Now here's the freedom, you know that I just have to follow this and then I know that I'm gonna be not, I don't wanna say doing the right thing, but on the right path. [00:52:53] Kevin: In terms of like school handbook. Yes. Yes. If I would like to not get a detention, I just follow the rules, laid out in the handbook, boom done. [00:53:00] If I want to aim in the direction of a race pr, I'd like to run a farther distance. Here's the plan, here's the path. If I follow the steps, yeah, I might not get exactly to the goal, but I know that I'm gonna make solid progress towards that goal. [00:53:12] Angie: Yeah, and the other thing I think about too, when I think about how structure can provide freedom is like, A clear job description. Like if you are going into a job and you know exactly what you're responsible, responsible for, and you have clear markers of success, that's gonna be a lot easier for you to do your job and to have freedom within that job because you're like, okay, I know that I am responsible for x, y, z metrics, so how am I gonna get to that? And it, it, it kind of gives you that freedom again to maybe explore a little bit depending on what you're doing. Of course. Like if you're a factory worker on a, an assembly line, you, you not a whole lot not exploration there. Yeah. Like you're, you're responsible for that one thing. Right. But I think that it can make our jobs a lot [00:54:00] easier because you understand what you're supposed to do every day. So how would that job be if you didn't know what you were supposed to be doing every day? And I think that that's what makes entrepreneurship so tough. A lot of people go into business and wanna become an entrepreneur or start their own business because they think it's going to give them more freedom. And it does in a lot of ways, right? I have the freedom to choose what I do every single day. I have the freedom to help whoever I wanna help, but the choices are so many, so broad. A lot of people feel very like stuck and overwhelmed because it can be very overwhelming to try to just decide, okay, well what kind of business am I gonna start? Am I gonna have a coffee shop? Am I gonna start a coaching business? Like the possibilities are endless. And when possibilities are endless, though that seems like the definition of freedom. Of freedom, it can actually make you feel very stuck because you're not sure what direction to go. [00:54:59] Kevin: And you're [00:55:00] not very satisfied. Like this is something that I just read the other day and I tried to figure out where, like whose Instagram I, I saw this off of, but it was talking about like job satisfaction. And they said one of the biggest keys to job satisfaction is employees knowing what is expected of them. Mm-hmm. having a very clear job description is you're responsible for this, this, and this. And then, Not having managers just like hover over them and micromanage. Just saying, these are your responsibilities. And then having the expectation that those responsibilities are gonna get taken care of. And the opposite of it, having really vague boundaries of what, like success at this job does leads some of the greatest levels of job dissatisfaction. Some of the mm-hmm. The greatest, like burnout and, and desire to quit the job. [00:55:45] Angie: Yeah. But how do you think satisfaction links to freedom then? [00:55:49] Kevin: I think the more freedom you feel within your job. Like I, there are restrictions I have within my job. Mm-hmm. , like, there just are like, I have to be in the classroom. Like, I can't [00:56:00] just be like, eh, you know what? For a third period today, I feel like, coffee break. Like, that's just not how it works. Yeah. There's going to be kids that show up. So there are certain rules that I have to follow. There's state standards, so we have to be able to cover certain material and stuff like that. Right. But, outside of like, here's overall what needs to get covered. No one tells me what needs to get covered on Tuesday of the third week of school. Yeah. Like I don't have that. No one's checking in on me on like a daily basis to make sure that I've Oh, have you given, have you given your first test of the semester? Mm-hmm. , have you given your second at this point, like, that's not where it's at. It's you need to make sure that the kids learn this stuff. Go for it. Mm-hmm. And that's essentially what I've got. And then I have a lot of support coming from the people around me, which is, yeah, kinda the benefit of having a coach also is they kind of give you like a good path and then help support you when other issues come up. [00:56:49] Angie: Yeah. So apparently our, our wonderful dog here, if you guys can hear, I don't know if, because Zoom has a very good filter. Like I, hopefully there's not getting a lot of squeaks under the, we we record on Zoom our, our podcast. So [00:57:00] hopefully you guys aren't hearing all of the squeakiness. But of course our dog decided now is the time to, to play with this doggy toy. But anyway, I think it all kind of comes down to how you want to define freedom in your life and, you might think that freedom means having the choice to do whatever you want, whenever you want. And I mean, quite honestly, we all have that choice, right? Yes, we do. Like we all can choose, like you could choose not to go to work tomorrow. That's true. Like you have that choice, but then the consequences of that choice would come after it. Like, exactly. You would probably get fired, which means that you wouldn't get a paycheck, which means that that would affect, you know, the, our, our family's finances. Like there are consequences of all of those choices. [00:57:39] Kevin: I'm not gonna be p be able to pay, raise entry fees. [00:57:42] Angie: Ultimately that's what it comes down to is I can't pay the race entry fees. But you do have the freedom Yes. To make that choice. And I think that it's about how we look at freedom and how we find freedom in our life. And we think that running can help you with that freedom to give you the freedom to explore within yourself, the freedom to [00:58:00] explore the world around you, the freedom to set big goals and challenge yourself and that a plan can give you the freedom to go out and execute the freedom of mind that you don't have to think about it. The freedom, knowing that you are doing something that is good for you, that's going to help give you the great

Across the country, at least 150 bills have been filed by Republican legislators targeting transgender Americans. Roughly 100 of those bills specifically restrict doctors and other providers from offering transition-related health care for minors. We hear from concerned parents whose children are most impacted and William Brangham discusses the bills with Erin Reed. PBS NewsHour is supported by - https://www.pbs.org/newshour/about/funders

Across the country, at least 150 bills have been filed by Republican legislators targeting transgender Americans. Roughly 100 of those bills specifically restrict doctors and other providers from offering transition-related health care for minors. We hear from concerned parents whose children are most impacted and William Brangham discusses the bills with Erin Reed. PBS NewsHour is supported by - https://www.pbs.org/newshour/about/funders

See omnystudio.com/listener for privacy information.

This is The Briefing, a daily analysis of news and events from a Christian worldview.Part I (00:13 - 12:20) Guilty of ‘Targeting'?: The Cultural Rhetoric Surrounding Those Resisting the Sexual Revolution and LGBTQ IdeologyWhen Parents Hear That Their Child ‘Is Not Normal and Should Not Exist' by New York Times (Megan K. Stack)Part II (12:20 - 19:00) Drag Queens Halted in Tennessee? Red State America and Bans on “Male and Female Impersonators”Rural Tennessee county jumps into drag show debate with new park rules by The Tennessean (Angele Latham)Part III (19:00 - 28:24) Restrict or Prohibit Vice? Merely Encourage Virtues?: A Debate That Reveals the Moral Confusion of Our TimesAmerica Has Gone Too Far in Legalizing Vice by The Atlantic (Matthew Loftus)Sign up to receive The Briefing in your inbox every weekday morning.Follow Dr. Mohler:Twitter | Instagram | Facebook | YouTubeFor more information on The Southern Baptist Theological Seminary, go to sbts.edu.For more information on Boyce College, just go to BoyceCollege.com.To write Dr. Mohler or submit a question for The Mailbox, go here.

Today's podcast is a solo episode where I (Emma) get personal and very vulnerable about my own experience with binge eating and how I completely recovered from this and found balance with my eating. I delve into everything from:what binge eating actually isshocking statistics on the eating disorderthe vicious restrict & binge cyclemy own experience with binge eatingI answer YOUR questions on the topicProvide tangible tips and strategies to help you truly break free from binge eatingAnd talk through how you can lose weight in a healthy + sustainable way *if fat loss is your goal*Also, I have been working hard on an ebook "Binge To Balance" which is a 37 page book about binge eating and how to stop for good. It also has lots of Empower "fakeaway" style recipes too which you can download FOR FREE here: https://empoweronlinecoaching.com/binge-to-balance/ I know not everyone can afford online coaching and I would hate for financial reasons to be the barrier between you remaining stuck in this cycle and finding balance and happiness. Please let me know if you download it and if it helps you!

The White House is pushing for a new plan to restrict U.S. companies from funding technological developments in China. The plan, which could be announced in the next two months, would focus on curbing investments in Chinese quantum computing, advancements in artificial intelligence with military applications and advanced semiconductors. FOX's Eben Brown spoke with FOX Business Network's Ed Lawrence about the plan to slow China's tech ambitions. Click Here To Follow 'The FOX News Rundown: Evening Edition' Learn more about your ad choices. Visit megaphone.fm/adchoices

The White House is pushing for a new plan to restrict U.S. companies from funding technological developments in China. The plan, which could be announced in the next two months, would focus on curbing investments in Chinese quantum computing, advancements in artificial intelligence with military applications and advanced semiconductors. FOX's Eben Brown spoke with FOX Business Network's Ed Lawrence about the plan to slow China's tech ambitions. Click Here To Follow 'The FOX News Rundown: Evening Edition' Learn more about your ad choices. Visit megaphone.fm/adchoices

A 7.8 earthquake struck Turkey and Syria this week, leaving at least 20,000 people dead and tens of thousands injured or stuck under rubble.  It was particularly devastating because many buildings were not built to withstand this level of disaster, and it hit a region already torn apart by war. It left millions of Syrians, who are already displaced by the war and neglected by the Assad regime, suffering with little way to access help.  The Syrian regime's relationship with countries like the U.S. is frozen. So, even gaining access into rebel-held regions for non-governmental organizations may be difficult.  How can the world help? And are geopolitical tensions forcing millions of people to suffer? Special guest Kemal Kirişci, non-resident fellow at the Brookings Institution, weighs in on the conditions in Turkey and Syria on the ground, and how the ongoing war is affecting recovery efforts. Plus, this week President Biden delivered his State of the Union, the annual speech given to a joint session of Congress at the beginning of the year. Biden touted many of his accomplishments and avoided pointing fingers at “MAGA Republicans,” as he's done in previous speeches. But the president did call out some Republicans for threatening Social Security and Medicare, which was met with boos and shouts from conservatives.  Was Biden setting the stage for a 2024 presidential run? And did he break through to the American public Host David Greene discusses with Mo Elleithee, executive director of Georgetown University's Institute of Politics and Public Service, and Sarah Isgur, senior editor at The Dispatch.  And the Super Bowl this weekend is resurfacing calls for the Kansas City Chiefs to abandon some of their traditions that Native communities consider racist and offensive. Why are the Chiefs resistant to change? Special guest Lawrence Brooks IV, race and culture reporter for KCUR, discusses his article, “As Kansas City Chiefs Head to the Super Bowl, Their Violent Traditions Alienate Even Some Local Fans” and why Kansas City fans haven't abandoned their celebrations.

Cultivating Discipline   Discipline is like callouses on your hands. It starts with creating habits. It's a combination of resilience and habit. You don't get them right away, but when you do, it hurts a little bit.  But over time, they harden and get thicker, and you no longer feel the pain, or you learn to handle it.   You have to have a big enough reason to see through it. If your passion cannot be turned into a business or career, then find something that at least can get you to spark but can get you to stick to it long enough until it becomes ingrained and until it leads you to the next step.   It's gonna be hard, it's gonna be messy, before it's gonna be wonderful.   Comparison is the thief of joy. But comparing yourself to who you are yesterday is totally healthy. You do it to celebrate growth, no matter how small.   Which is more valuable: Resilience or Passion?   We can actually have both. But resilience is like the activation energy that you use to build your muscle. Whereas passion is instantaneous. If you don't have resilience, you cannot go forward.   Diamond = Heat + Pressure + Time is the same as Greatness = Stress + Passion + time.   Simplest/quickest things you can do to cultivate discipline:   Start with just one and something simple. Do the hardest things first, so you get it out of the way.   Don't check your phone in the morning. Start with a simple breathing exercise: in for 4, hold for 7, out for 8.   Changing the Energy around our DNA   Physical (sleep, nutrition, movement) and Thoughts (mindset, emotions, community, relationships)   5 Simple Physical Keys: Get rid of sugar and processed foods and eat nutritious food. Restrict the time you eat Move every single day. Practice sleep hygiene. Go to sleep and wake up at the same time every single time. Practice a good nighttime routine.   The IMPACT Framework to Stay in the Thrive State   I (a)M - the bold vision you have for yourself Pause - the breath and space Awareness - being mindful of the action you're about to make Choose - the conscious choice Take Action   Thrive State is about making conscious choices that put us in an energetic state that feeds into optimal health.   Default Mode Network: The Seat of the Ego   We created the ego within ourselves to protect us from danger. It basically forms who we are as people; part of it wants us to survive but it's an autopilot. When we don't react and show up differently, there's a different energy.  Mo's Best Medicine: Having zero expectations of everybody else.

While all eyes are on the Chinese spy balloon, China is currently trying to buy up land and build a corn plant in North Dakota, something the Airforce opposes. Rep. Candice Pierucci has introduced a new bill to restrict foreign entities, like China, from purchasing land in Utah. She joins Boyd to discuss the details of the legislation.See omnystudio.com/listener for privacy information.

KVI's John Carlson and Lars Larson discuss a new bill in the Washington Legislature that would impose new restrictions on when police can pull over drivers. The bill is proposed by Democratic lawmakers who control both the State House and Legislature which increases the likelihood that the bill will advance if not pass at some point this session. The irony is that the bill is proposed just over 5 years after Legislative Democrats and Gov. Jay Inslee approved a "distracted driving law" that forbids drivers to even hold a cell phone. The 2017 law is so strict it's illegal to hold a cell phone in your car while driving even if you're stopped at a red light.

KUOW's David Hyde has more.

The lights help airplanes spot towering turbines ahead. But, a bill in the Washington House would shut the lights off when planes aren't nearby.

Abortion is expected to remain a friction point in the Kansas legislative session, even after last year's vote that protected it as a constitutional right. Plus: How Missouri's economy is taking a toll from tens of thousands of residents still experiencing the symptoms of long COVID.

Episode 44 - What is sleep restriction and how can one person start this.  It is easy but it seems counter intuitive at first.  Restrict your time in bed to time where you are actually sleeping.  Work on getting more hours of sleep as your tendency to sleep more of the time in bed improves.  Nice outline on this website: https://www.sleephealthsolutionsohio.com/blog/how-sleep-restriction-therapy-works/Happy 2023!  We will be on the next podcast together but enjoy this podcast with Dr. Zetoony.Review: LATTE REISHI MUSHROOM by four stigmata brand.  https://us.foursigmatic.com/products/chai-latte-with-turkey-tail-reishiDr Dan has not tried but Dr. Zetoony found this too earthy and not helpful for turning on (or off) brain.  Nice packaging.Support the showPlease go to paypal to support the podcast www.paypal.com/sleeptakeoutwww.danielbaughn.comwww.dosleep.comsleeptakeout@gmail.com

Welcome to Friday 15! In episode 90 Steph chats with Jennifer Dugan, Chief Family Officer of Dugan's Travels about touching base w/ client post-booking, moving direct RCCL booking to host agency, host restrictions on personal travel, and the best group travel promotion in the new year. 00:00 | Welcome to Friday 15! 01:49 | What info to offer client after booking & before trip 06:33 | Can you book a personal trip through a host? 15:10 | Do you have a group travel promotion you can recommend? Helpful Resources: https://hostagencyreviews.com/hostweek https://hostagencyreviews.com/travelagentchatter/erica-carr-bookitbox-travel https://hostagencyreviews.com/travelagentchatter/lary-neron-airfare-consultant https://hostagencyreviews.com/blog/independent-travel-agent-contracts https://rccl.secure.force.com/directtransfers/DTTRoyal Subscribe and get e-new: https://hostagencyreviews.com/friday15 We do this every week! If you have travel industry questions, HAR likely has an answer :) Submit your burning question here Har.News/Friday15 and join us this Friday (and every Friday!) at 12CT for travel agent tips!

While abortion was almost completely banned in Missouri after the overturning of Roe v. Wade in June, several Republican lawmakers are already working to further restrict access to reproductive health care.

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"What if I need to restrict my food for health reasons?" I often receive different variations of this same question, such as: "I know restricting myself causes binges, but I really need to lose weight. How can lose weight without restricting?" "My doctor told me I need to avoid these certain foods ... how do I not eat them without restricting myself?" "I am gluten-sensitive. How do I avoid gluten without restricting myself?" "I am diabetic. How can I follow these food rules without feeling restricted?" All of these questions have the same answer. If you have this same question yourself, tune in. ________________________ To work with us, visit: katiepapo.com/program To listen to client freedom stories, visit: katiepapo.com/client-success Follow on Facebook and Instagram: KatiePapo108 For inquiries, email: coach@katiepapo.com

Imagine yourself parked in your car on a stormy night, listening to the rain and thunder outside and distant cars passing by. Relax and sleep well through this soundscape - a perfect sound recording for sleeping while away from home. Rain (No Music, with Thunder). I highly recommend it for Sleeping and insomnia. Let the relaxing nature sounds of THUNDER and RAIN take you into a state of deep relaxation. Feel the power of the thunderstorm and the dancing rain. Also ideal for Relaxing or Studying. How is your stress or anxiety level? Light Rain might be a good pick for you. It can also be a thoughtful gift to your friends and family. Enjoy the Rain + thunder. ------------- TIPS on HOW TO SLEEP WELL: Stick to a sleep schedule. Set aside no more than eight hours for sleep. Pay attention to what you eat and drink. Don't go to bed hungry or stuffed. Create a comfortable environment. Restrict daytime naps. Include physical activity in your daily routine. Manage worries. Know when to contact your doctor. Close your eyes and go to that happy place. If you need to study or concentrate at the office, find a place helps you focus and block out distractions. Alright, it's Relax-time, everyone! Breathe in Breathe out slowly and enjoy!!!

Comprehensive coverage of the day's news with a focus on war and peace; social, environmental and economic justice. The U.S. Supreme court rules 5-4 that Trump era pandemic limits preventing migrants from coming to the U.S. to seek asylum will stay in place for now. The death toll continues to climb in Buffalo New York following a historic storm that has buried the city and its roads. More than 100 state law enforcement officials are brought in to enforce a ban on driving. Looking ahead to the new year and the US Supreme Court's docket, legal experts are sounding the alarm that the highest court is enacting a radical conservative legal movement that is unraveling civil rights and legal protections. KPFA's Corinne Smith reports. One of the leaders of the right wing plot to kidnap Michigan's Democratic Governor is sentenced to 16 years in prison. The Democratic opponent of New York's newly elected Congressman George Santos says the Republican should resign after he was found to have told one lie after the other about himself and his accomplishments. Newly released January 6 transcripts show that Cassidy Hutchinson says she saw her former boss, White House Chief of Staff Mark Meadows burning documents in his office fireplace December of 2020 and January 2021. Image: US Supreme Court building via Wikipedia The post US Supreme Court rules 5-4 to keep Title 42, restrict asylum seekers for now; Death toll climbs in Buffalo, NY after massive storm; Republican Congressman-elect admits to lying about his resume appeared first on KPFA.

What are your bad habits? When I finally climb into bed at night—I grab my phone and start scrolling. Before I know it, 30–40 minutes have passed. Looking at screens right before bed negatively impacts sleep, yet I continue to do it. So in this episode of Best in Wealth, I share four “laws” from James Clear's book, “Atomic Habits,” that will help you say goodbye to your bad habits. [bctt tweet="In this episode of Best in Wealth, I share four “laws” from James Clear's book, “Atomic Habits,” that will help you say goodbye to your bad habits. Don't miss it! #wealth #retirement #investing #PersonalFinance #FinancialPlanning #RetirementPlanning #WealthManagement" username=""] Outline of This Episode [2:37] What is your bad habit? [5:23] Get an accountability partner [6:54] Step #1: Make it invisible [8:40] Step #2: Make it unattractive [10:06] Step #3: Make it difficult [11:52] Step #4: Make it unsatisfying What is your bad habit? What is your worst bad habit? Describe that behavior. What's undesirable about the habit that you want to break? What is offensive about it? What does it keep you from obtaining? Why do you want to change? What do you want to do instead? Are you committed to improving? If you aren't committed, breaking your habit will never work. Clarify your bad habit, why you have it, why you want to change, and why it's good for you to change so you can develop a plan to overcome it. Many habits happen automatically—but you still choose the behavior. It's frustrating to try to change a habit through willpower alone. So what's a smarter way to conquer your automatic behavior? What is the first thing you need to do? Step #1: Make it invisible James Clear's first law is to make it invisible. How can you reduce your exposure to your bad habit? If your habit is spending too much time on your phone, you can silence your phone or charge it in another room. If you drink too much, clear the booze out of your house. The goal is to reduce how much that habit is confronting you. [bctt tweet="What is step #1 to help you break your bad habits? Make them invisible. Learn what that means in this episode of Best in Wealth! #wealth #retirement #investing #PersonalFinance #FinancialPlanning #RetirementPlanning #WealthManagement" username=""] Step #2: Make it unattractive How do you make a bad habit unattractive? Reframe your mindset. What are the benefits of avoiding bad habits? If I avoid my bad habit, I'll get more sleep because I'll go to bed sooner. Secondly, I will fall asleep easier if I don't spend time on my phone or watching TV. Consistently highlight the benefits of avoiding your bad habits to make them seem less attractive. Step #3: Make it difficult Place multiple steps between you and your bad habits. Restrict future choices to ones that benefit you. If you want to spend less time on social media, what can you do? Log out of social media apps or uninstall them from your phone. If you got rid of the alcohol in your home, to get a drink, you have to drive to the liquor store. Is it worth it? Likely not. [bctt tweet="How do you make a bad habit so unsatisfying that you break it? I share some steps in this episode of the Best in Wealth podcast! #wealth #retirement #investing #PersonalFinance #FinancialPlanning #RetirementPlanning #WealthManagement" username=""] Step #4: Make it unsatisfying Ask someone to watch your behavior. Make the cost of your bad habits public and painful. If you know someone is watching and judging you, you're less likely to do something. You can also ask an accountability partner to give you a consequence for your actions. What would be a consequence that would keep you from continuing your bad habits? It's time to learn from your past mistakes and break your bad habits. What will you change

Something that I try hard to get riders to understand is that everything they do starts with their breathing habits. How you breath affects not only your cardio and endurance but also how well you move and can execute your skills on the bike. If you have bad breathing habits then the easiest thing you can do to improve your performance is to fix those bad habits. You didn't start out with bad breathing habits and your body wants to breathe in a more efficient and effective way if you give it the chance. Something that can go a long way towards helping you do this is to use nose breathing as much as you can. Nose breathing is a more efficient way to breathe and can also go a long way towards improving your health as well. However, one of the knocks on nose breathing is that you can't use it at moderate or high intensity levels and that trying to do so will actually restrict your performance. This view is based on some studies that showed this to be the case with runners but new evidence suggests that there may be more to the story. A newer study looked at nose vs. mouth breathing at different intensity levels but this time they used runners who had spent time adapting to it. The previous study had used runners who had not spent any time working on it before being tested and the new study wanted to see if that made a difference. In today's newsletter I go into what the study found and how it can be applied to your training for mountain biking. I've got the show notes below and a link to the live stream replay and the audio file from it as well. You‌ ‌can‌ also ‌find‌ ‌it‌ ‌on‌ ‌‌Itunes‌,‌‌ ‌Podbean‌,‌‌ ‌‌Spotify‌‌ ‌‌and‌ ‌all‌ ‌other‌ ‌major‌ ‌podcasting‌ ‌platforms.‌ ‌ Click Here To Watch The Video Or Download The Audio Replay This study looked at the performance difference with runners who used nasal breathing when they switched to mouth breathing. http://journals.aiac.org.au/index.php/IJKSS/article/download/4400/3407  A previous study had found that nasal breathing restricted peak intensity levels and wasn't able to be sustained at high intensity levels. That study didn't use runners who had been training with nose breathing and this study wanted to see if there was a difference in those results after someone had trained and adapted to nose breathing. They found a group of male and female runners who had been using nasal breathing exclusively during training and racing for at least 6 months. They tested them on a VO2Max, a graded exercise test and physiological economy with both nasal and mouth breathing. This had them do a maximal graded exercise test and then a steady state test at 85% of their top intensity during the graded exercise test. They found that during the graded exercise test there was no difference in performance, VO2Max or peak lactate production.  However they did show a lower mean ventilatory equivalent for both oxygen and carbon dioxide. This represents the amount of ventilation required for the consumption of each liter of oxygen and reflects ventilatory efficiency. It is measured as the ratio of the volume of gas expired per minute to the volume of oxygen consumed per minute  During the steady state trial they showed better physiological economy and a lower mean ventilatory equivalent for both oxygen and carbon dioxide. The conclusion was that it is possible to use nose breathing at all levels of running intensity without a loss of performance and improved economy of how they are producing that energy after a period of training and adaptation. They also concluded that nasal breathing is a way to maintain performance while improving your health. While there are differences between running and mountain biking, I still think that there are some takeaways for us here. Nasal breathing takes a period of adaptation to benefit from and there is likely to be a dip in performance as you do this. The off season is a great time to make the switch to using nasal breathing more. You should use nasal breathing as much as possible during your cardio workouts. You can use running as a way to introduce it into your routine as well. Give it a solid 4-6 weeks before making any conclusions about how it is going. On the trail try to use nose breathing more, especially when you are at an easy effort level or trying to recover from a hard effort.  As you can see, nose breathing can be used effectively at higher intensity levels while also being more metabolically efficient and healthier for you. Be sure to check out the Better Breathing Program for more info on breathing and how you can improve your performance and health with better breathing strategies.  Until next time… Ride Strong, James Wilson MTB Strength Training Systems  

Missouri legislators on both sides of the aisle are filing bills that would take steps to restrict ownership of the state's farmland by foreign corporations.

Do you really understand a valuation report? This week's episode I will be elaborating why you cant use a the same valuation for two different purposes.

Get 20% off and free shipping with code 'GripLocked' at https://www.manscaped.com #ad Hunter and Trevor break down a wild week in the off-season!Subscribe ► http://bit.ly/FoundationPodcastsCheck out the Store: http://foundationdiscs.comPatreon: http://patreon.com/foundationdiscgolfFoundation Disc Golf: http://youtube.com/foundationdiscgolfFoundation Nation: http://youtube.com/foundationnationchannelDisc Reviews: http://youtube.com/c/FoundationDiscGolfReviewsJoin our Facebook group: http://facebook.com/groups/317249770164945Follow Us:http://instagram.com/foundationdiscgolfhttp://twitter.com/foundationdghttp://facebook.com/foundationdiscshttp://discord.gg/foundationdiscgolfhttp://reddit.com/r/FoundationDiscGolfSupport the show

Today's blockchain and cryptocurrency news Bitcoin is down slightly at $17,689 Ethereum is down .5% at $1,286 Binance Coin is down .5% at $264 FTX lawyers ask judge to restrict Bahamian access Senator's Warren and Marshall introduce AML crypto bill Gemini said phishing attack nabbed some customer information Microsoft updates TOS to prohibit crypto mining. Cathie Wood + ARK buy more COIN. Learn more about your ad choices. Visit megaphone.fm/adchoices

Rorate Caeli recently claimed Pope Francis decided to issue Traditionis Custodes, restricting the Latin Mass, because of Taylor Marshall’s plot to throw the “Pachamama idols” into the Tiber River with the assistance of his friend Alexander Tschugguel. Is this the likely reason for the restrictions?

Did Pope Francis watch Dr. Taylor Marshall's video and then decide to restrict the Traditional Latin Mass worldwide for the Catholic Church? This is what a Catholic news site Rorate Coeli is claiming after Taylor Marshall's podcast was shown to Pope Francis. In this video, Dr. Taylor Marshall directly answers whether his videos relate to […] The post 892: Did Pope Francis Watch Taylor Marshall's Podcast and Restrict the Latin Mass over Pachamama? [Podcast] appeared first on Taylor Marshall.

Welcome to The Nonlinear Library, where we use Text-to-Speech software to convert the best writing from the Rationalist and EA communities into audio. This is: How promising are legal avenues to restrict AI training data?, published by thehalliard on December 10, 2022 on The AI Alignment Forum. Hello - I'm EA-adjacent and have a cursory understanding of AI alignment issues. Thought I'd toss out a naive question!AI systems rely on huge amounts of training data. Many people seem reluctant to share their data with these systems. How promising are efforts to limit or delay the power of AI systems by putting up legal barriers so that they can't scrape the internet for training data?For example, I could imagine laws requiring anyone scraping the internet to ensure that they are not collecting data from people who have denied consent to have their data scraped. Even if few people deny consent in practice, the process of keeping their data out, or removing it later on, could be costly. This could at least buy time. Thanks for listening. To help us out with The Nonlinear Library or to learn more, please visit nonlinear.org.

UK GOV TO RESTRICT LOCAL TRAVEL WITHOUT A PERMIT! HOW FAR WILL BIDEN GO?

ALSO: Pacers knock off defending NBA Champs... Georgia goes to the polls (again)See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Do you find yourself wanting to ditch diet culture, but still want to lose weight? Many of us struggling with these two conflicting thoughts, but what if I told you that both of those things are possible? In this episode I tell you what to expect during your food freedom journey, and whether or not weight loss is still an option. Spoiler alert: this answer will be different for everybody! Ready to connect with me? Join my Facebook Community: https://bit.ly/mirandaleefb  Say hi to me on Instagram: https://www.instagram.com/thisismirandalee/ Enroll in Diet Ditcher's Academy:  https://bit.ly/dietditchersacademy Email me for 1-on-1 coaching: thisismirandalee@gmail.com Visit my website: www.thisismirandalee.com

Have you caught yourself making plans, agreeing to things, and writing out to do lists in your planner as if time was a figment of your imagination? Are you guilty of packing your days before they ever begin only to beat yourself up for not meeting the most unrealistic expectations later?  Don't be shy, raise your hand… my hand is up too!  In this episode, the keyword is bandwidth. My guest today, Diann Wingert, is a business strategist and coach that helps the super smart, savvy, expert women that started a business and try to operate on a theoretical bandwidth that doesn't exist. She is the founder of Boss Up Breakthrough Coaching and saving women from themselves before burnout and overwhelm attack is what she does extremely well.  “We have to get really clear on our actual bandwidth, not our theoretical, not our ideal, but our actual bandwidth and our boundaries so that we can preserve our brilliance and prevent burnout.” -Diann Wingert  If you've been teetering on the edge of overwhelm and exhausted between your own creative business ideas and the 20 other ideas and strategies you heard between your mastermind groups and podcasts this week alone, hang on, grab a cup of tea, and let's take notes.  Ideas to expand your bandwidth and brilliance  Unrealistic expectations lead to burnout  Audit subscriptions and groups taking your time and energy  Your default Yes is just an interesting opportunity to think about  Bandwidth without boundaries equals burnout. Restrict access to your calendar  90 day sprints are a great segway into planning your year without overwhelm    Learn to respect your bandwidth and create a business you love and a life you love by design. The key is having realistic expectations, being thoughtful and intentional about what you want your business to be.  “You can create the business that is uniquely suited to your brilliance, your bandwidth, your lifestyle, your stage of life, what brings you joy, and what makes you feel like a fricking rockstar…” -Diann Wingert  Connect with Gladys DiTroia  Website  Instagram  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this short inspirational Christian sermon, you will be encouraged to know how nothing and nobody can restrict and stop you from what GOD has for you! You can buy my new bestselling book, UNVEIL YOUR PURPOSE (a #1 Newly Released Bestseller on Amazon) here: India: https://www.amazon.in/UNVEIL-YOUR-PURPOSE-John-Giftah/dp/B08K2CJKP2/ref=sr_1_1?dchild=1&keywords=john+giftah&qid=1611990618&sr=8-1 Global Amazon.com: https://www.amazon.com/Unveil-Your-Purpose-Complete-Created-ebook/dp/B08L7XX9PJ/ref=sr_1_2?dchild=1&keywords=john+giftah%27&qid=1611990705&sr=8-2 You can stay in touch with me through these platforms: YouTube: https://www.youtube.com/johngiftah Instagram: https://www.instagram.com/johngiftah Facebook: https://www.facebook.com/sjohngiftah/ Website: https://www.johngiftah.com/ If you're blessed by this sermon, don't forget to share it with someone, and please do rate/ review the podcast so that it will help us reach more people with the message of hope. For supporting the ministry financially: PayPal: paypal.me/johngiftah Link to The Inspiration Hub Podcast: Apple Podcast: https://podcasts.apple.com/in/podcast/the-inspiration-hub/id1596599540 Link to Weekly Tamil Christian Messages Podcast (John Giftah) : Apple Podcast: https://podcasts.apple.com/in/podcast/tamil-christian-messages-john-giftah/id1596445581 Check out the "Fuel for the Soul with John Giftah" podcast (Among the Top Christian Podcasts in India Ranking #1 / #2 on multiple podcast platforms and among the Top Podcasts in the world (2021)) : Apple Podcasts: https://podcasts.apple.com/us/podcast/fuel-for-the-soul-with-john-giftah-inspirational/id1588234296 #JohnGiftah #JohnGiftahPodcast #Christian #Christianity #BibleStudy #Faith #Hope #InspirationalSermon #ChristianMotivation #ChristianInspiration #Motivation #Motivational #Inspirational #Bible #BibleStudy --- Send in a voice message: https://anchor.fm/john-giftah/message

This is a cycle that I struggled with for the better part of a few years. In this episode I share my version of the restrict-binge cycle based off my own experience and then I share the 5 steps that took me out of that cycle. Private Facebook Group Community: Food Freedom and Muscle Building Solutions Social Media: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com Athletic Greens: athleticgreens.com/flow Thank you for being here!

Picture this: The day is Halloween. You wake up excited because you cannot wait to enjoy the fun celebration of dressing up and eating candy and watching your children do the same.   You spend the day prepping for Halloween, getting costumes ready, carving pumpkins, prepping the candy and enjoying the candy like my favorites- sour patch kids and Kit Kats, Halloween themed sweets and candy corn throughout the day. Sure, these aren't foods you typically eat on a daily basis- but that's part of what makes the day so fun!   You go trick or treating with your kids, you are SO present with them, smiling and laughing and bursting with joy watching them get so excited to go to each house, knock on the door and yell, trick or treat!   You get home with all the candy. Your family goes through all the candy, picking out your favorites, enjoying eating it to the amount you desire, and end the day in bed with a smile on your face. Listen to today's episode to learn more about how to make this your reality!   I'm rooting for you friend and SO excited for you to get there.   Remember, if you need help getting to this place, my team and I are always here to help you. We have two ways we can support you: through private coaching and our group coaching program, Food & Body Peace Playbook. We have just a few spots left to get started in 2022 getting the individualized care you deserve to love food again and respect your body. Imagine being able to go into the holidays with that mindset!   Private coaching gives you the personalized support you need to understand your unique needs, heal and live life fully again.   Coaching clients receive our unique method of: Intuitive Eating counseling personalized to you so that you can easily apply the self-care eating framework in your life. Body image healing catered to each client and where you are in your body image journey. Non-diet nutrition advice customized to your unique needs. Health coaching specific to you ranging from supplement support, stress management techniques, habit formation, mindset work and more!   Right now we are only open for private coaching, so if you are ready to start making today's visualization your reality, reach out today to get started!   Resources for you: Join our FREE support group for like-minded women, the Nourishing Women Community for more community & support. Take a look at our online shop, the Wellness Without Obsession Shop to have all the resources you need to make peace with food and your body, and live wellness without obsession.   Let's hang out! Connect with Victoria and the staff at NMN: Victoria's Instagram Victoria's Website Nourishing Minds Nutrition Instagram Nourishing Minds Nutrition website

When we restrict the flow of consciousness through us, that restricts the universe. Our identity filters cosmic consciousness through us. What you can “see for yourself” is what the universe will deliver to you. If you're living from your circumstances, you're denying and ignoring your birth right.    VISIT THE SHOW NOTES HERE FOR MORE: https://www.jimfortin.com/239       LIKED THE EPISODE? If you're the kind of person who likes to help others, then share this with your friends and family. If you have found value, they will too. Please leave a review on Apple Podcasts so we can reach more people.   Join us in the official Jim Fortin Podcast Community Facebook group HERE.   OTHER RESOURCES YOU MAY ENJOY: My Instagram account My Facebook page Free Training “Discover How To Eliminate Fear And Negativity In An Instant” Click here to send your questions   Thank you for listening!  With Gratitude, Jim Fortin

The Rich Zeoli Show- Hour 4: While appearing on MSNBC, Democrat candidate for U.S. Senate John Fetterman offered an awkward retort to Chris Hayes' greeting. Colonel Barney Barnum (USMC Medal of Honor Recipient) and Jerry Conner (MC-LEF Philadelphia Committee Member) join the show to talk about the 2022 Marine Corps-Law Enforcement Foundation Philadelphia Gala on Saturday, October 22nd at Rivers Casino. Information about the event can be found here: https://www.mclefphila.org/events-overview While speaking at the United Nations General Assembly, New Zealand Prime Minister Jacinda Arden compared unrestricted freedom speech on social media platforms to “weapons of war” and implored members of the U.N. to take the threat seriously—ultimately advocating for a governmentally established restriction on speech. Who Won Social Media? + Zeoli's Final Thought

Nicki Minaj Thinks YouTube Is Out To Get Her! There "Conspiracy" to Age-Restrict Her New Video?! Learn more about your ad choices. Visit megaphone.fm/adchoices

Episode 2160: The Surge In Crime Continues Because We Restrict Local Police; National Guard Is Being Sent In To Handle The Migrant Crisis; Live From Turning Point USA Phoenix