Relentless Courage: Recent Episodes
Jon Howard
Live every day with Relentless Courage! Vision, Block/Rhythm, Action, Nourish, Energize, special guests and stories of adventure!
With so many exercises to choose from, it was difficult to limit this list to just five. I tried to include categories of exercises, exercises that have a lot of options for making them harder or easier depending on fitness level and training age. It doesn’t matter how old you are. These exercise categories apply to your program because of how transferable they are to life outside the gym.I hope you find value in this list. An exercise or two might just make it into your program. The exercises I talk about in this series aren’t in any particular order. There is space for all of them in your programming and they can pretty much fit anywhere. It is important to properly mobilize the body and activate the muscles you’re going to use prior to your workout to help prevent injury and get the most out of your time in the gym. All of the exercises can be incorporated into your warm-up. It just depends on how you treat the setup and execution. Error on the side of simple early in your workout program and progress complexity as you go. But, complete complex movements in individual workouts as soon as possible after the warm-up. Most goals would have you challenge the nervous system while it’s fresh...
Like all of the exercises listed here, carries vary and can be progressed or regressed based on goals, fitness level and a host of other factors. Carries are super simple and super effective.Visit relentlesscourage.co to learn more. Sign up for one of our online coaching programs today and get $50 off your first online coaching purchase with promo code PODCAST.
A well cued and executed plank may look very simple and it is. When done correctly it’s not easy and sets up the muscles for loaded pushing exercises beautifully. When we take out the push, we can address the positioning more carefully and safely. We help people of all ages and ability levels set and reach their goals. Offerings include online coaching, in - person personal training and corporate wellness coordination and management.Sign up for one of our online coaching programs today and get $50 off your first online coaching purchase with promo code PODCAST.Until next time, live with relentless courage!
A well cued and executed plank may look very simple and it is. When done correctly it’s not easy and sets up the muscles for loaded pushing exercises beautifully. When we take out the push, we can address the positioning more carefully and safely. We help people of all ages and ability levels set and reach their goals. Offerings include online coaching, in - person personal training and corporate wellness coordination and management.Sign up for one of our online coaching programs today and get $50 off your first online coaching purchase with promo code PODCAST.Until next time, live with relentless courage!
Cued and executed properly the deadlift provides a great opportunity to work the muscles in the back of the body. We lift things every day and practicing that in a controlled environment can help prevent injury in the real world.
Hanging can be added to any phase of macro programming and anywhere in in-session programming as well. It just depends on the difficulty and complexity of the exercise and associated progressions.
With so many exercises to choose from, it was difficult to limit this list to just five. I tried to include categories of exercises, exercises that have a lot of options for making them harder or easier depending on fitness level and training age. It doesn’t matter how old you are though. These exercise categories apply to your program because of how transferable they are to life outside the gym.
In today's episode I had the pleasure of talking with Aaron Boike about his 2021 Ouray 100 Endurance Run finish. We talk about many things including Aaron's key takeaways from his 2021 finish, details of the course, mindset, technique, foot care and a whole lot more.The Ouray 100 is a one hundred mile endurance run in the San Juan Mountains of Southwestern Colorado. With almost 84,000 feet of elevation change at an average elevation over 10,200 feet, it is regarded by many as the most difficult 100 miler in the world. Aaron is the only person I know that has both finished the Ouray 100 and coached someone to a finish. I look forward to Aaron helping get me to the start line prepared to be one of the few Minnesotans to finish the Ouray 100. Aaron is the owner of Performance Running Gym in St. Louis Park. https://www.performancerungym.com/The blog post Aaron wrote about his event is linked here:https://trainerontherun.blogspot.com/2021/08/ouray-100-true-mountain-ultra-experience.htmlVisit Relentless Courage: https://www.relentlesscourage.co/
I have been asked who I help many times and for the first time the other day it just rolled off my tongue. Let me tell you the story quick. I was at my daughter’s basketball tournament and noticed a familiar face sitting in his lawn chair watching games with his notepad in hand. As I looked closer I recognized him as Grant McGinnis who writes for Prep Girls Hoops. I knew I needed to introduce myself so I did. It was cool to hear someone else break down my daughter’s game but that’s not what this story is about.
Grant and I started talking and he asked, like many people do, what I did for work. I told him I was a Master Health Coach and he asked what types of clients I served. My answer didn’t surprise me but it was refreshing how effortlessly and hopefully my response came to me.
So, what types of clients do I serve? My typical clients are those people who come to a place in life where they want more. They want to grow healthier so they can get a part of their youth back! Some are totally sick of where they are currently with their health. Some can’t stand seeing themselves in the mirror. Some people have difficulty putting their life in order with all the things that seem to be pulling at their time and energy. Some just can’t believe how far they’ve slid since they last took inventory of their health. Some wonder what type of example they are setting for their kids and those around them. Some are experiencing limits in their freedom to move in the world that they’ve never experienced before. Some just need something to do and figure a small investment in their own health might be a good place to start. It is by the way.
Can I help you run a marathon? Yes. Can I help you run 100 miles? Yes. That’s not what this is about though. There’s a place for that but this is about navigating everyday life. I’ve got 15 years experience in the fitness industry and have seen lots of fads and gimmicks come and go. There is no substitute for the basics, no substitute for mechanics. They seem easy, and most of them are. Most of the time they aren’t that simple though.
Why? Most people don’t know what to do or they don’t know how to do it. They Google something in a fleeting moment of inspiration, find an answer, stick with it for a day or two and go right back to whatever they were doing wishing they could just do it. It’s not that simple. Habits don’t form themselves and old patterns can be difficult to break.
You might be surprised to learn that it doesn’t take an all or nothing approach to make sustainable change and real change does take time. Chances are you will have some setbacks. Good! How else are you going to learn what works for you and what doesn’t? You’re not, which is why our approach is different. We expect setbacks. Do not be unrealistic and set yourself up for failure. Instead, let’s learn together with your knowledge of yourself and my knowledge of healthy living how reaching your goals fits into your unique life. Then, we’ll piece it together.
During my six month Master Health Coach Certification with Precision Nutrition we learned and practiced the skills necessary to help clients change their lives.
If you have been considering making a change and growing in health, try coaching with Relentless Courage. Head over to www.relentlesscourage.co to learn more and sign up today!
In today's episode Coach Jon talks about shaping the path. How we can engineer our environment to make it easier to reach our goals.
In today's episode Jon talks about maybe the most fundamental component to weight management. The first law of thermodynamics.https://www.relentlesscourage.co/coaching-sales-page.html
In today's episode Head Coach Jon talks about narrative therapy and how the stories we tell ourselves impact our ability to reach our goals.https://www.relentlesscourage.co/coaching-sales-page.html
In today's episode Head Coach Jon talks about The GSPA Model and how we use it at Relentless Courage. Your first session is free at https://www.relentlesscourage.co/coaching-sales-page.htmlhttp://www.changemakeracademy.com/wp-content/uploads/2019/07/ChangeMaker_Chap4_PrecisionNutrition_Print.pdfhttps://www.psychologicalscience.org/publications/beyond-willpower-strategies-for-reducing-failures-of-self-control.html
In today's episode I begin the discussion around an article I recently read called Beyond Willpower: Strategies for Reducing Failures of Self-Control. For a limited time get your first month coaching FREE at Relentless Courage! https://www.relentlesscourage.co/coaching-sales-page.html
Last time I came to you there was a lot going on. There still is but we’re making progress. There is now a calendar that you can slide into to schedule time with me. For the foreseeable future that first 30 minute session will be free. We’ll set a goal and go over your personalized nutrition plan. Programs with Relentless Courage are so much more than food though. I help people just like you create keystone habits around stress, sleep, food, movement and change using organization, insight and accountability.
There are three offerings. The first offering is nutrition coaching. This is one on one 30 minute sessions over Google meet. The second offering is personal coaching. This involves monthly habits that I will assign to you and you’ll be reminded every day to do them. Offering three is executive coaching and fitness training. This one is for those local folks who would like a more in person approach or an approach that deals with executive coaching, public speaking and corporate well-being.
Here is a link to my calendar so that you can schedule your first free 30 minute nutrition coaching session with me today.
 https://calendly.com/relentlesscourage/complimentary-nutrition-coaching
In today's BONUS episode I talk about a few similarities between the trail and the board room. Sprinkle a bit of pace into your business.
In today's episode I challenge you to keep the pressure on individual growth. Just 1% better every day.
Who we were is not who we are. If you’ve done things in your past you’re not proud of, let it go. It’s taking valuable time and energy away from the things that matter NOW!
In today's episode I talk about one lesson I learned from completing three 100 mile endurance runs. Just keep going.
In today's episode we recap Action and you are challenged to go out and take action in some area of your life. Live with relentless courage!
In today's episode I talk briefly about Legacy Action and a couple of ways we can move with purpose.
In today's episode I expand on Relationship Action and dive into Professional Action. Live with relentless courage.
In today's episode I talk about relationship action. Head on over to the Relentless Courage Podcast Group on Facebook to see the live stream during recording where I introduce and unpack each episode. Live with Relentless Courage!
https://www.facebook.com/groups/relentelesscourage/posts/502587188270999/?notif_id=1652712223937906¬if_t=page_post_reaction&ref=notif
In today's episode you're challenged to take passion action in your life. What are you passionate about? Do it!
In today's episode you're challenged to take personal action in your life. What is stopping you from pursuing personal growth. Live with relentless courage.
I learn something new every time I listen to this episode. Today we hear from Dr. Doug Broman about the "Bay of Indifference" both professionally and personally. Broman Chiropractic has served Minneapolis and the surrounding communities for more than 35 years with integrity and professionalism.
I ask four questions. What is the Bay of Indifference? How do we stay away? How do we get out if we find ourselves there? How does the bay change as our seasons of life change? Doug provides a great reminder for us all. "Work before play." He credits his wife Jeanie for holding him to this one :)
In today’s episode I talk about commitment objectives and action. In the next number of episodes I’ll be challenging you to take action in different areas of your life.
Today we talk about being focused on our action and resilient through our process. It’s a short one today.
In today’s episode we discuss failure. It’s pretty simple really. If we’re not failing, we’re not trying.
In today’s episode I talk about purpose and success. What is your purpose and what does success look like in your life?
In this episode I talk about fear and challenge you to move in the face of it. Live with relentless courage!
In today’s episode I talk about naysayers. Often times these can be people closest to you. Stay focused on your vision and bring people with you if they’d like to come along. Live with relentless courage!
In today’s episode we continue our Action series. I pave the way for some serious talk about naysayers, fear, purpose and success, failure and focus and resiliency. In many ways your action needs to be unavailable to others.
In this Episode we kick off our Action Series. Today is an introduction and description about the kind of action we’ll be talking through. I don’t know if you’ll like what you hear. I do hope you’ll be challenged by what you hear. Live with relentless courage!
Today we talk about action! Nothing happens unless we take action. This episode is an introduction to our Action Series.
Learn how to manage your heart rate and train at proper intensities with Cardio Efficiency Programming.
Rhythm Challenge and Reflection
We’re continuing to refine our series on scheduling mechanics here. Weeks ago we did the Block Challenge and Reflection. Now it’s time to create rhythm, reflect and optimize. What we give our attention to we usually get better at.
Today we talk about action timing, getting and staying in rhythm and default activities.
Live today with relentless courage.
Time Management can look differently for different folks. When things are going well we all live according to the things we choose to do with our time. That’s what this is all about. Live in rhythm with the time blocks you choose!
In today’s episode we talk about time management in a way that honestly takes a look at where you’re spending your time and energy. Check out the Relentless Courage Podcast Group on Facebook for additional content.
Block/Rhythm is a fun series! We’ll be going through time management series. This was instrumental in me finishing my first 100 mile trail race and growing my business to six figures in just two years time.
E4 is an action challenge that I’ve used a lot over the last ten years and I’m excited to share it with you!
What events do you train for in your life and how can you manufacture motivation in your life?
Live with relentless courage!
In today’s episode we talk about doing things we enjoy for exercise. What do you enjoy doing for exercise?
Do you struggle letting good things happen to you? find joy in giving. Appreciate your blessings and it’s OK to get excited about them. Live with relentless courage!
In this episode I talk about a super simple hack that will help you sharpen your life all around. Linking exercise ensures it gets done and when it gets done we level up.
Live with RELENTLESS COURAGE!
Today we talk about E1 - Schedule Exercise First. There’s some good stuff in here that can inspire the way you view exercise. There’s also a preview to some of our Block/Rhythm programming too!!
In this episode we talk about the value of exercise and introduce the 4th pillar of health and success, Exercise.
In today’s episode there are four simple tips to help with grocery shopping.
Live today with relentless courage!
How do you plan your food choices? In today’s episode we talk about a couple of things that have helped me and many of my clients.
Live today with relentless courage!
This isn’t about me telling you what you should eat. This is about about listening to your body and using that information to influence your decision making.
Live today with relentless courage!
In today’s episode the food choices pillar of health and success is introduced.
The food choices action challenges under this pillar isn’t so much about what to eat. It’s more about how to create habits around food that support your goals.
Live today with relentless courage!
In today’s episode I share two rules I live by as it relates to taking naps.
Live today with relentless courage!
If you want to go on a short hike with me, come on!
Today I went on a walk in the woods and talked a bit about something I’ve been thinking a lot about lately, relentless pressure.
Live today with relentless courage!
Take some time to put together a pre bedtime routine for yourself. Give yourself some grace if you’re not perfect and make adjustments when necessary.
Live today with relentless courage!
Today we recap Stress Management, Introduce Sleep Habits and talk about SM1 - Have a Bedtime
Live today with relentless courage!
Exercise is a great tool for managing stress.
There are two ways I’ve identified to manage stress using exercise.
Live today with relentless courage!
The picture is from Puppy Kindergarten. It’s the only one I got. Too many distractions.
In today’s episode I talk about meditation, give a brief Block/Rhythm teaser and settle on a message about avoiding distractions.
I hope you enjoy this episode. Here is a link to an app I’ve been using for meditation, Calm.
https://apps.apple.com/us/app/calm/id571800810
This action challenge applies everywhere. Stress Management 2 is a big one for me. I used to be a bit extreme and it’s still very important for me to be on time.
Leave us a 5 star review, share this episode with someone you know that’s habitually late and live today with relentless courage!
Today I setup Nourish, introduce Stress Management and talk about SM1 - Wake Stress Free.
This episode kicks off an 8 week series covering stress management, sleep habits, food choices and exercise.
Built in to each episode are ideas encouraging you to give some energy to these Action Challenges.
Subscribe to be notified of future episodes and leave us a five star review. I would really appreciate it.
Live today with relentless courage!
In today’s episode I share one way I manufacture motivation in my life.
One way I manufacture motivation in my life is by participating in challenging physical events. It can be ultra marathons like it is for me or it can be a wedding, graduation or any other date and time worth preparing for.
How do you manufacture motivation in your life?
Shehady Basketball Training brings next level, detailed basketball development to Minneapolis.
In this episode I sat down with Mark Shehady of Shehady Basketball Training out of Pittsburgh, Pennsylvania.
We discuss his playing career and his immediate and longer term plans for the future.
Mark’s passion for the game and his enthusiasm and courage to teach things most trainers aren’t is respectable.
Follow Mark on Instagram and Facebook. He posts nearly every day and adds a ton of value. Follow him and share his social pages with the hoopers in your life.
Accept your past for what it is, see the future for what it could be and live today and every day with relentless courage!
In this Vision and Goal Setting series we’ve shaken things up a bit and set some goals.
Now it’s time to move. In this episode I talk about the relationship I see between commitment and action and you’ll be challenged to live with relentless courage.
Today we deviate a bit from the schedule since I won’t be regular for a couple weeks. I wanted to make sure To talk about meditation here as it has had a powerful impact on my life.
When do you meditate? What tools do you use for meditation?
Live today with relentless courage!
https://apps.apple.com/us/app/calm/id571800810
Today we reflect and optimized. Take a look at the goals we set for ourselves and adjust accordingly.
Don’t let fear determine what we think is possible, however. We are far more capable that we often give ourselves credit for.
I challenge you to live today and every day with relentless courage!
Today we set two year goals. A lot can happen in two years or everything can stay the same. I feel it depends on how intentional we are with our goal setting and our movement.
Become a member of the Relentless Courage Podcast Group on Facebook for additional content and to grow, connect, support and move with others living with relentless courage.
Subscribe over on Apple Podcasts to the Relentless Courage Podcast and leave a 5 star review if you agree with this message. I appreciate your support!
In this episode I challenge you to set some six to 12 month goals. Check out the Relentless Courage Podcast Group over on Facebook. I’d love for you to become a member for FREE! It’s a place to grow, connect, support and move with relentless courage.
Today we set three month goals. Grow, connect, support and move with relentless courage!
There are a couple ways we can do this goalsetting thing. You can either think through your goals and move in life without writing anything down or you can spend some dedicated time to put your goals on paper.
However you choose to do it, and I’ve done it both ways, today we’re going to be working on setting goals for five years from now.
When you sit back and think about your ideal day, the day of your dreams, what does it look like?
Most of us don’t think that way and a lot of us have probably never spent the time or energy to go there.
In this activity you’re challenged to give some thought to your dream day. Imagine what might be. Anything is possible!
In this episode be challenged to imagine you are much older looking back on your life. We’ve all got time to change what we see but we don’t have an endless supply.
Head over to the Relentless Courage Podcast Group on Facebook for bonus content and to connect with leaders and influencers.
Live today with Relentless Courage!
This is the first of a 10 episode series on Vision. Get clear on your goals. Vision is something we get better at with time and practice.
Imagine what you want. Don’t put it in a box. Live today with Relentless Courage!
Are you spending your days in a way you’ll be proud of when you look back on them?
This is a question I ask myself all the time. Here’s a little bit of my story from 2012 until now as I prepare to share my Affordable Digital Life Coaching Resources Vision, Block/Rhythm, Action, Nourish and Energize through my Relentless Courage Podcast platform.
One of the first activities I’ll challenge listeners with is “Aged Reflection”. In this activity we’ll imagine we’re older and looking back. Will we be proud of what we see?
On to my story. There's some never before shared authenticity in here that's a little bit scary to share.
http://www.jonhoward.co/blog/relentless-courage-podcast-promotion-writing
Chuck Swindoll is one of the wisest people I've ever met. In this short episode I talk about something he talks about in his speech, "Stuff I've Learned."
Instead of just enduring life, let us savor it and enjoy it for what it is.
In order to fully live in the present, we must acknowledge the past for what it is and see the future for what it could become (at least what we'd like it to be).
Join 60 Days of Hustle for JUST $8!!!
Live today with Relentless Courage.
In Jesus Name, Amen Until I surrendered to God's plan in my life and accepted his power over my abuse of alcohol, there was always a path back to the bottle. The devil is cunning and the devil is the default. He's so powerful, in fact, that the only power greater is the power of God. The battle for your soul is waged every day and without the power of God on your side, the devil will win every time. God's Grace is Sufficient for Me.
While it may seem like a lot of things are out of our control right now, there is a lot we still have control over! How will you show up every day?
This 60 Days of Hustle will help you filter out the things that are holding you back, own your purpose and inspire your growth, health and success!
In today's episode I talk about the 60 Days of Hustle. You can learn more and sign up at www.jonhoward.co/60daysofhustle.
I've been into the running store a few times in the past couple days and am curious as to how this season is going to shape up for those typically at the front of ultra endurance events. Most everything has been cancelled in the early season. Will these fast athletes have the discipline to save their competitive miles for competition?
I also talk about a few places you can learn more about ultra endurance athletes, training and races.
If you're in a tough spot and thinking about going back to the bottle, don't. It's not worth it. I'm talking to the rational side of you, not the side of you that wants to run away. Lot's happening right now. It's temporary. Don't do permanent damage during a temporary grief cycle. Yes you can! if you've already gone there, you have the power to stop. You can find a clean break and build something. Be strong in this time.
In this episode I talk about my time in Dallas, TX working for a company called DBAT. It was a great experience all the way around and I'm extremely grateful for my time there. Wishing Cade, Kyle and all of the DBAT family well through this time!
Just the other day the Governor of Minnesota laid out all the things that need to be figured out now that schools are closing. There’s food, childcare, emotional and behavioral support and much more. Hearts ache caring for these kids daily since September and not knowing what their daily will look like for the foreseeable future. The most structured and steady thing in our lives is closing until further notice. Nobody knows what to do.
MYAS is an organization that works to improve the delivery of youth sports services to athletes, coaches, parents, officials and the associations that serve them. http://myas.org/ Clarence and I talk about a lot of things that the MYAS is and does for youth sports in Minnesota and beyond. We also talk about bringing people together and Clarence throws out a challenge. Before every game, introduce yourself to someone that doesn't look like you. Live today with RELENTLESS COURAGE!
It's feeling like spring thaw here in Minnesota!
Today I talk about one thing that I do in the spring when weather starts getting warm and I transition from skiing to running.
PSA: Stay off the trail in the early season. Run dirt roads instead.
Here's a quick breakdown of my 2020 training calendar. I add "i think" in there because I've got to sign up for everything to make it all official. Superior 50k is first and that one's going to happen.
What are you up to this summer? It doesn't even need to be running related.
In reading the article “How Block Training Can Help or Hurt Ultramarathon Training” by Jason Koop I found it very interesting.
https://trainright.com/block-training-ultrarunning-ultramarathon/?utm_source=ctsnewsletter&utm_medium=email&inf_contact_key=351a3a29feea6b531a2b9f74e0c2f82709c74070ac2bf3cfa7869e3cfd4ff832&fbclid=IwAR1UsAaGZvWpJIBeyGlnYECYgeR6fia--tJ2cTopxFBMUbEQ_RMsx7CBsxs
I like what Jason says about it being a fairly advanced form of training. The better we know ourselves the better it works. We need to be careful not to pound out too much intensity for days in a row. It is a great way to squeeze in some meaningful training in a short amount of time.
Early in the season I’ll still do a more traditional program but leading up to a big event I like the block style training because it gives me an opportunity to take inventory after day one, get rest into the second half of a long effort and test fueling a few weeks out from an event.
The reason why I got into block training in the first place is because everyone said I should, my kids were small and it was easier to put the ultra-hat on for a few days and be available elsewhere the rest of the time and I really enjoyed the challenge of it all.
A few challenges I’ve given myself over the years are:
• In 2014, during five straight days in July, I ate five miles for breakfast, lunch and dinner. It was a challenge and I traveled slowly, made it through the week and made it through Superior 100 later that fall. • That same year I ran a half marathon on the SHT the evening before the Voyageur 50 mile. I finished in time and felt great after. • Pretty much every year I head up to the SHT for a big block of training prior to Superior 100. In 2014 I did 63 miles in 36 hours. In 2018 my friend Jason and I did a marathon overnight, slept and covered 20 miles + the following day. This year I didn’t travel north but I did do a big block here at home to dial in nutrition primarily. It a was a three-day block and nothing too crazy. Biggest run was just ten miles or so but I was able to get to the point where I needed food and I got tired.
I like block training but I don’t think it’s for everyone. I don’t usually do it as I’m ramping up my season and if I do it is on a small scale and doesn’t involve speed back to back but just miles and time. I try not to put my body in a position where it could get hurt from speed or pounding within a block. I walk when I need to cruise when I can.
How long it takes me to finish an ultra is really not that important to me. The most important thing is to have something on the calendar to train for and look forward to. For the past decade that something has been ultramarathons. I’m not sure what that will be in the next decade but for now, ultras it is!
Use blocks to figure out fueling and explore a deeper sense of physical struggle. Be smart and remember, your body is capable of much more than we often times give it credit for. It’s going to hurt. It should if you’re challenging yourself in training for and running an ultra-marathon.
I found the article “How Block Training Can Help or Hurt Ultra Marathon Training” very interesting and enjoyed adding a few thoughts of my own.
Today's episode I talk with Mark Johnson, owner of Performance Run Gym!
Here's a list of things that we talked about in this episode. If you haven't checked out Performance Running yet, you should!
www.performancerungym.com - Contact owner Mark Johnson right from the site.
Interview with Mark Johnson - Why PRG then, what's the current state, what is the vision?
Purpose of back to back runs? How often in a training plan and how far out from a big event?
What's the purpose and timing of a lifting session heading into recovery?
What should we be doing at this point in the season if we're training for an early season/mid season/late season 100 around strength training and how does our strength training fit into our overall plan?
PRG pricing, packages, options and upcoming programs.
Here's a blog post from April 11, 2013 called "What's Your Why"?
This is from about four years after Simon Sinek came out with his Ted Talk, "Start with Why".
During a meeting while working for a major health club here in Minneapolis, MN we watched this movie. It was a movie of Simon's Ted Talk.
I wrote my post many years later and it's not directly from what he had to say, but that's kind of the idea.
Live with relentless courage!
I'm 40 today!
The rhythm of your life is not determined by what happens to you. It's determined by how you respond to what happens to you.
Surrender.
A Tale of Two Trips was written about my experience at the Superior 100 Mile Trail Race in 2019. Trip one is my volunteer experience leading up to the event and trip two is my experience during the event.
I've been meaning to share this full audio, adding notes as I go, for a while now and finally I carved out the hour plus to make it happen!
This reading provides some insight into the mind of a 100 miler and acknowledges those who helped me during the event. Enjoy... and live today with relentless courage!
Don’t Kill Your Creativity – Be Agile in Your Process
Don’t get too attached to the legality of your plans.
How often do we write a plan and it works no matter what happens?
The answer is never. That doesn’t mean it’s a bad idea to make plans. It doesn’t mean we shouldn’t make our plans intending for them to work perfectly every time. It just means we need to be real in our expectations during our planning.
Real life doesn’t happen in planning. Real life happens when things get dirty. Real life happens when ideas move and become action. When we take action, we learn. We learn about the plan and the process. If we are set on sticking to the plan we created, we risk killing the creativity of the process.
I try and use lessons from the trail and my experience doing ultramarathons to help others. One thing I’ve learned over the years is that the best laid plans can fall apart in an instant.
The cool thing is that when they do, there is usually a path to success that becomes visible. If we don’t take off the blinders once we leave planning though, we can miss out on the path to success.
This idea applies across the board. Maybe it’s weight loss, starting a business, marketing, ultramarathoning, parenting and the list goes on and on.
Planning is important. Agility and the ability to pivot based on the reality of what we see is also important. It might even be more important. Don’t get too attached to the legality of your plans.
Share your thoughts with a comment below.
Let me start by saying, "I believe in you!"
For those of you who feel discouraged or may have abandoned your new year resolutions, you learned something from the time and energy you invested in them.
What can you take away and learn from your experience that will help you in the future? Reflect on your experience and move towards what it is that you want.
Without reflection, you'll never identify what it is that is holding you back. Until you know that, you won't be able to overcome and progress towards your goals.
Benefits and Tips!!
5 Benefits to Optimal Hydration
Among many other benefits to being and staying hydrated throughout you day, here are 5 benefits to optimal hydration:
- Improved cognitive function all day long
- Improved circulation throughout the body
- Joint lubrication throughout the body
- Improved ability to flush toxins from the body
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Improved ability to loose weight 3 Tips to Staying Hydrated Throughout the Day
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Carry a water bottle with you all day long. It should be half full all the time.
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When you feel hungry, instead of going to food to satisfy that hunger, have a glass of water. Often times you're not hungry, but thirsty!
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Establish a water drinking routine. For example, have a glass of water right when you wake up in the morning and another bottle full when you first get to work. Make it a point to take a drink of water each time you sit down at your desk.
I hope these few tips will help you stay hydrated throughout the day.
Full Set Product idea, process and review.
https://www.jonhoward.co/store/p59/Full_Set.html
After a week in the woods with his daughter’s sixth grade class, Frode, hopped in his noble steel and proceeded North until he reached his destination.
Upon arriving, he un quivered his skis and made for the trees! Day one was a peaceful one with one to three inches of fresh icing on the ground, frosting the branches of every pine in sight. Nothing but quiet filled the air as the fresh flakes drew every last bit of sound from the forest.
One other, Marin, was also in the woods that day. Frode and she met on the Upland Loop, the most remote track on the chain. The woods felt as if they hadn’t been touched for many days. It was utterly still and eerily calm as the snow began to fall gently. With many miles left on his journey for the day, Frode made haste to his lodging for the night.
Many hours later, after stopping at the outfitter for some backcountry Hok’s and grabbing grub at a local diner, it was time to check in. A talk of continuous improvement and some back-end broadcasting ensued. After one day in the woods nearly thirty-three miles had been covered in just over seven and a half hours. A winter storm was coming.
Day two brought stormy seas and blustery waters. It was a good thing Frode wouldn’t be sailing today. Instead, he grabbed his Hok’s and headed up the hill toward the entrance to the woods. After nearly an hour of climbing, talking all the way up, Frode entered the main trail.
Never had he experienced such a peaceful day. No one dared venture out after over a foot of fresh snow had fallen. He was thankful he had chosen the path he had for this day. It was quite possibly, the most peaceful day he’s ever spent in the woods. After just over seven hours and ten minutes on the trail, Frode covered nearly twelve miles of ground. He traveled just two miles per hour all day long.
More nourishment, this time prepared on a small heating element atop a cooler serving as a table, filled his belly. A talk of past, purpose and promotion and some back-end broadcasting ensued and the pillow worked just fine that night.
On the third day, after preparing skis the night prior for another long day on the trail, Frode headed back up the hill toward the corduroy blanket. As fatigue set in, peace deepened and he entered a blissful cave of happiness and accomplishment. He slid along hallowed ground as he’d spent many difficult hours in this stretch of wood.
He crossed paths with many others who were enjoying their time. None of them knew what Frode had been through the last two days and that didn’t bother him one bit. He smiled, encouraged and enjoyed the company. He hadn’t had much for the previous two days. It’s as if the path came alive with all the fresh faces.
After day three and more than thirty-one miles on the trail in just over seven hours and fifteen minutes, Frode headed back down the hill and soaked up every last bit of this beautiful time away. After one final stop at the outfitter to sign off for the time, it was back to the lodge for a warm cup of hot chocolate, a burger and an ice cream Sunday. One might call it a bit of a celebration, more for the peace and restoration of the experience than the distance or time traveled.
The following morning it was time for Frode to make the trek back to his family. They awaited and seemed excited to see him upon his return. He hopped in his noble steel and proceeded South until he reached his destination. Until next time...
Live today with relentless courage. Peace!
A brief reading from Seth Godin's book "All Marketers are Liars".
https://www.amazon.com/All-Marketers-are-Liars-Works/dp/1591845335/ref=sr_1_1?keywords=all+marketers+are+liars&qid=1580422155&sr=8-1
Corporate Wellness is something that I have unique experience in and am looking forward to putting together some relevant material businesses can use to move the arrow!
This is a process diary and the plane lands... a few times in today's episode. Live today with Relentless Courage!
In today's episode, while I didn't know Kobe, I start with how Kobe's legacy has already inspired me to do more and be more.
Today was a busy day editing and loading the full Success Track at jonhoward.co. I've got a bit of a cough in this episode but wasn't going to let that stop me from sharing some cool info about the products that are live now and the one's that are coming.
I typically block my work like I block my training and this is proving to be a fun little block as I go through the writing I put together years ago as I was newly sober and excited to dig in to anything I could get my hands on.
I hope you're inspired today to live with Relentless Courage!
A question I've been asked quite a bit lately is "What do you do?" On today's episode I try and answer it. I also talk a bit about my experience with Corporate Wellness. If you or someone you know in the Minneapolis area would benefit from a revitalized culture, contact me at jon@jonhoward.co. Career Integrated Wellness © is a custom wellness solution focused on moving the arrow in the direction of greater productivity. While we can save money in spots, it's the ability of a company or organization to see what is possible that will set them apart. Your programs deal with the productivity and performance of your people and your systems. CIW© helps bring good people in and weed those hindering growth and happiness out. Increasing Engagement | Improving Performance/Experience - Career Integrated Wellness and Executive Personal Training
There are parts of our story's we might wish weren't a part of them. We can live in the past or move forward. Our past will always be a time in our lives but it doesn't need to be the time of our lives. Let's cast vision and look forward to next. Ask good questions, answer them in real time to the best of our abilities, pivot if necessary and keep going with relentless courage!
I believe in you! As the snow fell and the hill kept on ideas and excitement filled my thoughts. So, as I climbed, I talked and recorded my thoughts. This episode I talk about the products I’m refining and looking forward to bring to market. There’s a bit of my personal history in there and I dive a bit deeper into why I choose the three goals of my podcast and brand. They are to bring attention to God’s name and grace, help those who have experienced or are experiencing alcohol abuse or addiction and help those who are looking to learn and grow every single day. This is by far the longest podcast I’ve put out at 41:35. This is just unfiltered trail talk and a glimpse into where my head goes during a long day on the trail. I believe in you!
Welcome to the Relentless Courage podcast. My name is Jon Howard, Husband and Father of three, Ultramarathon athlete and business owner. There are three things I’m looking to do with this podcast. They are: 1. Bring attention to God’s name and grace 2. Help those who have or are experiencing alcohol abuse or addiction 3. Help those who desire to learn and grow every single day
First of all, the idea I’m going to talk about today applies across many things. I would like to highlight now and again at the end of this podcast today that in order for any of it to work, relentless, often disorganized action must occur. Until it does nothing is going to change.
"What are your greatest fears? I ask not to bring fear upon you. I ask so you can identify and acknowledge the fears in your life. Once we’ve got that information our fears lose their power and become our project."
Are we required to keep a list of greatest fears? Can we simply live each day free of great fear?
J, thanks for the questions. Most days I do live free of great fear. I acknowledge it though when it shows up, call it what it is and choose courage. Fear is a tricky one. I do think it exists in certain areas of all of us. I also think it lies dormant much of the time. It’s in moments of uncertainty and high leverage that it reveals itself most. Those are my personal thoughts on the matter. Relentless courage in the face of success for me is not required all the time, just when the stakes are highest. I choose relentless courage as a tool to overcome those fears. I have to in order to closer approach my full potential. Fear without courage leads to complacency. For me complacency leads to the bottle. God willing, I won’t go there again.
There is a balance between fear and courage that can be called peace. As we move towards our fears, it requires more courage to live there. While we’re not required to keep a list of our greatest fears, it seems the more information we have about ourselves the better. It comes down to asking good questions. If we don’t identify and acknowledge what we’re afraid of, how to we grow and develop courage in the face of our fears.
Just because we fear something doesn’t mean we shouldn’t go there; it just means we don’t want to. Sometimes it’s good to stay but most often I’d say it’s good to go. Courage can’t grow without the balance of fear. Courage can’t grow without leaning into our fears and pushing our limits even though we know it’s not going to be comfortable.
Are we required to keep a list of greatest fears? No, but it helps to identify what they are so we can prepare ourselves and live with courage in the face of fear.
Can we simply live each day free of great fear? Yes. We can live there in one of two ways. We can not do the things that scare us and stay where we are. We can press into the fears we’ve identified and live with relentless courage. Relentless Courage in the face of success. Right now, for me, living with relentless courage in the face of success means 1. Bringing attention to God’s name and grace. 2. Helping people who are experiencing or have experienced alcohol abuse and addiction. 3. Helping people develop a way of being that looks to grow and improve every single day.
So, I’ll leave you with this. What are your greatest fears? I ask not to bring fear upon you. I ask so you can identify and acknowledge the fears in your life. Once we’ve got that information our fears lose their power and become our project. Live with Relentless Courage – Peace!
What are your greatest fears? Most of us talk about fear of failure. For many of us, we can fail all day long. In fact, we engineer failure much of the time. It certainly is an easier place to live, at least for me. How about you? Relentless courage in the face of success.