Performance Rx - SoundSage

Kickstart Your Fitness With These Training and Nutrition FREEBIES⁠⁠⁠⁠

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Get ready for another episode that's a true gem in the crown of the Performance Rx Podcast "Best of" collection! This one's curated with you in mind, packed with inspiration, wisdom, and actionable insights to elevate your health and fitness game.

Join me on a journey through some of our most impactful conversations with remarkable guests who have conquered challenges, shattered records, and shared invaluable insights.

Intermittent Fasting Done Right with Zack Schreier

Unlock the secrets of fasting for improved energy, mental clarity, and metabolic health. Discover practical strategies to seamlessly integrate fasting into your daily routine.

Coming to Life with Iron Man Thomas Iland

Prepare to be inspired by Tom's incredible journey as the oldest person with autism to complete a full Ironman. Learn about his dedication to empowering others and overcoming life's obstacles.

Supplements for Performance, Health, & Longevity with Christina Hackett

Explore the world of supplements with Christina, a pharmacist and wellness advocate. Gain insights into optimizing performance, health, and longevity through well-chosen, high-quality supplements.

A Discussion on Confidence Building with Halley Stocks

Join Halley, a physical therapist turned coach, as she shares her journey of resilience, self-discovery, and triumph over adversity. Uncover the power of confidence building and taking control of your health journey.

Leveling Up with Amanda Ward

Dive deep into nutrition, gut health, and finding balance with Amanda, a certified Primal Health Coach. Learn from her journey and embrace a perspective on nutrition and well-being that's as personal as it gets.

This "Best of" episode is crafted to resonate with fitness enthusiasts and athletes alike, providing a unique blend of personal stories and expert insights. So, whether you're seeking inspiration, motivation, or practical tips to enhance your health and performance, this episode has something special just for you.

Here’s a brief overview of the episode:

[1:48] Self-confidence and its relationship to competence with Halley Stocks

[7:46] Primal health coach Amanda Ward’s take on organ meats, multi-vitamins, and personalized nutrition

[14:33] Supplements, fasting and entrepreneurship with Zack Shreier

[19:41] Thomas Iland on overcoming obstacles and empowering others

[26:28] Christina Hackett shares creatine’s benefits for both muscle gain and anti-aging

Links Mentioned In this Episode:

Episode 28: Leveling Up with Amanda Ward

Episode 32: A Discussion on Confidence Building and Owning Your Power with Halley Stocks

Episode 11: Supplements for Performance, Health, & Longevity with Christina Hackett

Episode 21: Coming to Life with Iron Man & Guinness World Record Holder Thomas Iland

Episode 22: Intermittent Fasting Done Right with Shark Tank Entrepreneur and CEO of LifeStacks, Zack Schreier

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Kickstart Your Fitness With These Training and Nutrition FREEBIES⁠⁠⁠

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Embarking on a fitness journey can be both thrilling and challenging. Trust me, I've been there. In this special edition, I've handpicked episodes that not only lay the foundations for success but also provide valuable insights from experts and individuals who've navigated the ups and downs of their own fitness odyssey.

Today, we're diving deep into the vault to uncover the best insights and tips from our top episodes, specially curated for those at the beginning of their fitness journey and those looking to take their health and performance to new heights.

So, whether you're just starting or aiming to elevate your current routine, join me in this special edition of the Performance Rx Podcast as we explore the fundamentals of fitness, the power of consistency, transformative nutrition insights, and expert tips to supercharge your health and performance.

Get ready to crush it in the gym and live a better life beyond it. It's time to unleash your true potential.

Don’t forget to hit that subscribe button now, and let the Performance Rx Podcast be your guide on this exciting fitness journey.

Here’s a brief overview of the episode:

[4:06] Weight loss tips for beginners

[10:36] Tarryn Nettles’ best advice on how to start your health and fitness journey

[17:41] The impact running has on mental health with author Kara Wood

[23:52] Envisioning a better self through identity statements with Sheen Lawrick

[28:44] Overcoming discomfort when forming new habits with Hailey Rowe

Links Mentioned In this Episode:

Episode 4: Nutrition Coaching and Behavior Change with Two-Time Olympian Sheena Lawrick

Episode 7: Consistency with Hailey Rowe

Episode 23: Ignite Your Performance: Proven Strategies for Weight Loss and Strength Training Success

Episode 26: Balancing Hormones, Boosting Performance: Tarryn Nettles Shares Her Expertise

Episode 35: The Power of The Streak and Kara Wood's Story of Consistency

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Kickstart Your Fitness With These Training and Nutrition FREEBIES⁠⁠

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Welcome back to another episode of the Performance Rx Podcast, I'm thrilled to share this conversation with you about the inspiring journey of a remarkable individual who's transforming lives through movement and mindset.

If you're someone passionate about optimizing your health and performance, you're in for a treat.

In this episode, I sit down with Tara LaFerrara, a fitness expert, entrepreneur, and advocate for holistic well-being. Tara's journey is relatable to many of us who've grappled with self-doubt, body image issues, and the relentless pursuit of perfection. But here's the twist – she found her path to healing through the power of movement.

My conversation with Tara goes beyond the surface, exploring the transformative role of fitness in healing oneself from the inside out. She shares her personal struggles and triumphs, creating a narrative that resonates with the very essence of the human experience.

Whether you're a fitness enthusiast, a seasoned athlete, or someone navigating the complexities of self-acceptance, Tara's insights are bound to leave an indelible mark. So, join us for an intimate, eye-opening conversation that transcends the typical fitness narrative.

Here’s a brief overview of the episode:

[5:00] Strength training for women and its benefits

[10:58] Identity and growth in the fitness industry

[16:03] Fitness goals and motivation

[33:05] Tara’s current training and how she gets in NEAT during busy days

[37:02] A discussion around alcohol, health and fitness, and improvement

[48:48] Self-doubt and accountability

Links Mentioned In this Episode:

Follow Tara on Instagram

Learn More about Tara and her Programs

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Kickstart Your Fitness With These Training and Nutrition FREEBIES⁠

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Welcome to an insightful two-part series on the Performance Rx Podcast that's going to open your eyes to the hidden health challenges in your own homes.

In Part 1 of this series, we're embarking on an enlightening journey with our guest, Brian Johnson. Brian is not your ordinary builder; he's a Building Biologist with over two decades of construction expertise. But what sets Brian apart is his unwavering passion for health, athletic performance, and wellness.

As an athlete, Brian has achieved elite status, ranking in the top 1% as an All-World Athlete in Ironman and Xterra events. But, as we'll discover, he's also faced significant health challenges.

This episode is a deeply personal and illuminating exploration of mold exposure, its impact on health, and the critical intersection between our living environments and our athletic performance.

By the end of this episode, you'll have a profound understanding of how your living environment can shape your well-being, as well as practical insights for creating a healthier, mold-free home. It's a must-listen for anyone who's passionate about their health and fitness.

Here’s a brief overview of the episode:

[1:15] Mold exposure and its impact on health in homes

[4:05] Green building practices and mold remediation

[14:30] Non-toxic building materials and sustainable home design

[27:53] Indoor air quality and mold testing

[36:19] Mold remediation

Links Mentioned In this Episode:

Follow Brian on Instagram

Senergy 360 Healthy Home Building

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Kickstart Your Fitness With These Training and Nutrition FREEBIES

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Welcome to an insightful two-part series on the Performance Rx Podcast that's going to open your eyes to the hidden health challenges in your own homes.

This episode is a deeply personal and illuminating exploration of mold exposure, its impact on health, and the critical intersection between our living environments and our athletic performance.

Here’s a brief overview of the episode:

[1:15] Mold exposure and its impact on health in homes

[4:05] Green building practices and mold remediation

[14:30] Non-toxic building materials and sustainable home design

[27:53] Indoor air quality and mold testing

[36:19] Mold remediation

Links Mentioned In this Episode:

Follow Brian on Instagram

Senergy 360 Healthy Home Building

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Kickstart Your Fitness With These Training and Nutrition FREEBIES

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In today’s episode, I want to do a deep dive on a subject that doesn't always get the attention it deserves: sleep.

If you're like me, you've probably heard it all before: sleep is crucial.

But why is it often overlooked?

Why don't we prioritize it as fervently as our workouts or nutrition? The reality is, sleep is one of the most powerful tools at our disposal, and it doesn't come in a shiny container or with a hefty price tag. It's the foundation of my Optimal Lifestyle Hierarchy.

Now, as we gear up to adjust our clocks and enter a new season, it's the perfect time to revisit this critical topic. As we "fall back" and gain an extra hour, let's not just use it to catch up on lost sleep but to deepen our understanding of the sleep-performance connection.

In this episode, I’ll explore the science behind sleep and how it influences our hormones, performance, and even body composition. We'll uncover the lesser-known health risks associated with inadequate sleep and discuss practical strategies to optimize your sleep routine.

You'll learn how to create a sleep sanctuary in your bedroom, discover the importance of a consistent sleep schedule, and even delve into the role of nutrition in promoting better sleep. We'll talk about circadian rhythms and the impact of artificial light.

So, whether you're a fitness enthusiast, a competitive athlete, or simply someone who wants to live a healthier and more energetic life, this episode is your comprehensive guide to harnessing the full potential of sleep to enhance your life and fitness journey.

Join me on this journey to unlock the power of sleep and discover how it can elevate your performance inside and outside the gym

Here’s What You’ll Learn:

[2:19] Sleep’s impact on health, performance, body composition, and obesity

[13:16] Sleep deprivation’s impact on health and daily life

[21:42] Improving sleep quality through diet, stress management, and technology habits

[27:07] Sleep routine and circadian rhythm

[29:44] How to optimize your sleep environment and wake-up routine for better sleep quality

Links And Studies Mentioned In This Episode:

Spiegel K, Tasali E, Penev P, Van Cauter E. Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Ann Intern Med. 2004; 141:1-52.

Spiegel K, Leproult R, L’Hermite-Baleriaux M, Copinschi G, Penev PD, Van Cauter E. Leptin levels are dependent on sleep duration: relationships with sympathovagal balance, carbohydrate regulation, cortisol, and thyrotropin. J Clin Endocrinol Metab. 2004; 89:5762-5771.

Leproult R, Copinschi G, Buxton O, Van Cauter E. Sleep loss results in an elevation of cortisol levels the next evening. Sleep. 1997; 20:865-870.

Spiegel K, Knutson K, Leproult R, Tasali E, Van Cauter E. Sleep loss: a novel risk factor for insulin resistance and type 2 diabetes. J Appl Phys. 2005; 99: 2008-2019.

Nedeltcheva, AV et al. “Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity.” Annals of Internal Medicine. 2010.

Sheen, A. Clinical study of the month. Does chronic sleep deprivation predispose to metabolic syndrome? Rev Med Liege. 1999; 54(11): 898-900.

Spiegel, K., et al. Impact of sleep debt on metabolic and endocrine function. Lancet. 1999; 354(9188): 1435-9.

VanHelder, T., et al. Effects of sleep deprivation and exercise on glucose tolerance. Aviat Space Environ Med. 1993; 64(6): 487-492.

Vorona, R., et al. Overweight and obese patients in a primary care population report less sleep than patients with a normal body mass index. Arch Intern Med. 2005; 165(1): 25-30.

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It's time to dive into an episode that's all about breaking the fitness mold, embracing consistency, and discovering inspiration in the everyday. You're about to embark on a journey with an extraordinary guest, Kara Wood, who proves that you don't need to be a fitness guru to achieve remarkable feats.

In today’s episode of the Performance Rx Podcast, I’m thrilled to have Kara Wood, an ordinary person with an extraordinary story, join me.

Kara's claim to fame? Maintaining a running streak for a jaw-dropping thirteen years and counting. But it's not just about running; it's about unleashing the power of consistency in any form of exercise.

Kara's story is one of those inspiring tales that remind us that anyone, regardless of their fitness level or background, can make a profound change in their lives. Kara isn't a fitness expert; she's just like you and me. She's navigated the challenges of a demanding career as an attorney, celebrated the joys of two pregnancies and childbirths, balanced the roles of a wife and mother, and faced the chaotic unpredictability of life – yet she's kept her streak alive.

This episode isn't about achieving unattainable feats; it's about the transformational power of consistency and the extraordinary impact it can have on your fitness journey.

Kara's book, The Power of the Streak serves as a guide and a source of motivation for those who've ever struggled to stay committed to their fitness goals.

Join us as we get into Kara's incredible journey and the steps you can take to make consistent exercise a part of your life. This episode is for the fitness enthusiasts, the recreational athletes, and anyone seeking inspiration and motivation to commit to regular exercise.

Here’s a brief overview of the episode:

[1:04] Maintain a 13-year running streak and its benefits

[4:13] Weekly streaks vs. daily streaks

[14:47] Running’s impact on mental health

[31:08] Self-care, parenting, and overcoming mom guilt

[44:49] Priorities and mulligan days

[53:14] Fitness during pregnancy and postpartum

[58:41] Daily minimums in training and fitness progress

[68:05] Motivation and accountability

Links Mentioned In this Episode:

⁠Follow Kara on Instagram⁠

⁠Get the Power of the Streak from Kara’s LinkTree⁠

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Join Our Pre-Holiday Wellness Bootcamp

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I'm incredibly excited to have you join me for this episode of the Performance RX Podcast. Today, we're going on a journey that's near and dear to my heart because it's about a path that changed my life.

And I believe it can change yours too.

A few years back, life threw me a curveball—I found myself (like all of us) in the midst of the pandemic, relocated across the country, and had to cope with the profound loss of my dad.

Emotionally and physically, I hit rock bottom.

But from those darkest moments, I discovered a framework—a set of six steps that became my lifeline. Today, I'm here to share these steps with you because they hold the power to reclaim your health and vitality.

Together, we'll explore each step that not only transformed my life but also the lives of many others.

If you missed last week’s episode make sure you go back and listen to the first few steps now.

Here's the final steps of the plan:

Step 4: Fuel Your Life with Nutrition Strategies

You'll learn to calculate your Total Daily Energy Expenditure (TDEE) and use nutrition as a strategic tool to reach your goals—whether that's shedding pounds, building muscle, or maintaining your hard-earned progress. We'll also delve into pre-workout and post-workout nutrition to boost your performance and recovery.

Step 5: Manage Stress, Stay Motivated, and Be Accountable

Managing stress and staying motivated are vital components of your health journey. Plus, I'll reveal the power of accountability and tracking your progress.

Step 6: Design Your Personalized Nutrition Plan

In our final step, you'll gain the knowledge to craft a personalized nutrition plan that aligns with your goals and lifestyle. I'll walk you through building balanced meals, considering supplements, and exploring specialized diets.

So, join me in this episode, and let's embark on a journey to reclaim your health and vitality together.

Links And Studies Mentioned In This Episode:

Join Our Pre-Holiday Wellness Bootcamp

TDEE Calculator

Episode 33: The 6-Step Method to Reclaiming Your Wellness Pt. 1

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Today's episode of the Performance RX Podcast is particularly special to me. You see, a few years ago, I found myself at a crossroads in life. The pandemic had shaken the world, I'd relocated across the country, and I was dealing with the profound loss of my dad.

Physically and emotionally, I was struggling.

But in that challenging moment, I discovered something truly transformative—a set of six steps that became my lifeline. These very steps not only pulled me back from the brink but propelled me into a healthier, happier life.

And today, I want to share them with you because they can change your life too.

So, whether you're a fitness enthusiast, a competitive athlete, or simply someone yearning for better health, in this episode is part 1 of the 6 steps that became my roadmap to recovery and vitality.

Here's what we're going to do:

Step 1: Set Realistic Goals and Behavior Tracking

I'll reveal how to set goals that are not just inspiring but actually doable. Plus, we'll dive into the magic of behavior tracking—a game-changer in my journey.

Step 2: Build a Strong Foundation

Let's talk about sleep and movement, two pillars that became my saviors. I'll share the science behind quality sleep and why daily movement is a non-negotiable.

Step 3: Master the Basics of Nutrition

Nutrition doesn't have to be confusing. I'll simplify it for you—macronutrients, micronutrients, portion control, and making informed food choices—all in plain language.

This isn't just theory; it's practical, evidence-based advice you can apply right now.

So, join me in this episode, and let's transform your health together.

Links Mentioned In This Episode:⁠⁠

⁠Join Our Pre-Holiday Wellness Bootcamp⁠

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⁠Find Out Your Unique Athlete Archetype⁠

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You're pushing your limits day in and day out. You've faced challenges, but there's something holding you back, something beyond the physical strains and aches. That's where Halley Stocks comes in, a physical therapist turned coach who's walked the path of self-discovery and triumphed over adversity.

In this episode, Halley shares her awe-inspiring journey of resilience and healing. She's been through it all, battling severe anorexia, wrestling with depression and anxiety, and dealing with a host of health issues. But here's the kicker: She didn't let those struggles define her. Instead, she embraced them as opportunities for growth.

This episode is like a personal pep talk for you. Halley's story isn't just a tale of survival; it's a masterclass in thriving. You'll hear how she conquered self-doubt, nourished her body with the right food and exercise, and cast aside self-limiting perfectionism.

We'll explore the power of a growth mindset, the importance of mental and emotional well-being in athletic performance and fitness, and the incredible impact of taking control of your own health journey.

So, grab your headphones, and get ready to be inspired and motivated.

Halley Stocks is here to remind you that you're more powerful than you think, that you can handle fear, rejection, and failure, and that meaningful change is within your reach.

In this episode you’ll learn:

[3:11] Discover Halley's Inspiring Healing Journey, Both Professional and Personal

[8:19] Unveiling the Power of Somatic Practices and Understanding How "The Body Keeps Score"

[13:45] Transform Your Life: Building Self-Confidence Through Mindset Shifts and Competence Building

[18:57] Embrace Change: Overcoming the Fear of Failure and Taking Calculated Risks

[26:48] Nourish Your Well-Being: Insights into Health, Nutrition, and Mental Wellness

[41:29] Practical Strategies for Health Optimization and Gradual Steps Towards Improvement

[52:57] Shaping Your Identity: Mastering Mindset and the Art of Self-Improvement

[58:04] Age Gracefully: A Holistic Approach to Aging, Health, and Wellness

Links Mentioned In This Episode:⁠⁠

Follow Halley on Facebook

Follow Halley on Instagram

Primal Link Coach

Find Out Your Unique Athlete Archetype⁠⁠

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⁠Find Out Your Unique Athlete Archetype⁠

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If you've ever felt the thrill of competing, the taste of victory, or even the sting of defeat, you're already well-acquainted with the rollercoaster ride that is sports and fitness. But what happens when life throws you a curveball—whether it's an injury, burnout, or complacency? How do you bounce back and reclaim your peak performance?

In today’s episode, I’m giving you a personalized roadmap for your comeback journey—a roadmap I know intimately because it's also my own story.

You see, not too long ago, I faced a setback that changed the game for me. It was an ACL tear, a formidable opponent.

I could have opted for surgery, but I chose a different path—a path of natural recovery, patience, and unwavering determination. It wasn't easy, but it was a choice I made to come back stronger and prove that setbacks are just stepping stones.

My journey didn't stop there. Burnout and stress threatened to derail my passion for sports and fitness. The path to recovery wasn't just physical; it was also a mental battle to reignite that competitive fire.

So, in this episode, we'll explore the secrets to reigniting your passion, optimizing your health, and crafting your own incredible comeback story—the same secrets that helped me overcome those obstacles.

Starting with the foundation: your body.

It's your fortress, and its recovery is the linchpin of your comeback. We'll delve deep into concrete physical recovery practices, from the rejuvenating power of restful sleep to crafting a nutrition plan that fuels your ambitions. You'll also discover injury prevention strategies and functional movements to address imbalances.

We’ll also talk about the long and winding road ahead.

Your comeback journey is a marathon, not a sprint, and your mental resilience is the key to unlocking your full potential.

Think of it as your arsenal of mental strategies, including visualization, stress management, and goal setting. These tools will keep you focused on the journey, not just the destination.

Just remember this: Your comeback journey isn't just about crossing finish lines or breaking records. It's about embracing every challenge, celebrating every triumph, and rewriting your own incredible story. Your unique comeback journey begins now.

Thank you for tuning in—I’m here for you every step of the way!

Here’s a brief overview of the episode:

[3:01] Physical recovery practices

[9:31] Nutrition and the R.I.C.E. protocol

[14:31] Key supplements to take during recovery

[20:37] Injury prevention and functional movement

[28:05] Navigating the mental side of a comeback

[33:29] Self-compassion, community, and how to set goals that won’t demoralize you

Links Mentioned In This Episode:⁠⁠

Find Out Your Unique Athlete Archetype⁠⁠

Episode 30: How to Overcome Burnout and Reclaim Your Energy with Amanda Balcombe

Episode 28: Leveling Up with Amanda Ward

Episode 15: A Deep Dive on Collagen - Is It Worth The Hype?

Episode 12: Hacking Your Sleep

Episode 11: Supplements for Performance, Health, & Longevity with Christina Hackett

Episode 2: Biohacking Pain with Amir Khan

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⁠Find Out Your Unique Athlete Archetype⁠

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Welcome to another empowering episode of the Performance Rx Podcast. Today, we're diving deep into a topic that resonates with so many high-achievers out there – burnout.

Join me as we embark on a personal and enlightening conversation with Amanda Balcombe, a Health and Mental Fitness coach with a laser focus on burnout prevention, stress management, and mental wellbeing.

Amanda’s not just a coach; she's a former award-winning Financial Adviser who knows what it's like to face burnout head-on. In 2021, Amanda experienced it firsthand, and it became her mission to heal herself and extend her passion for health and connection to support other high-achieving women.

Amanda holds certifications as a Health Coach and a Diploma in Positive Psychology and Wellbeing as well as an Advanced Certificate in Mental Health. Her approach blends evidence-based lifestyle medicine with coaching techniques, empowering her clients to find balance and vitality in the whirlwind of their fast-paced lives.

So whether you're a fitness enthusiast, a high-achiever, or simply someone looking to live your best life, this episode is packed with wisdom to help you conquer burnout and nurture your mental wellbeing. Tune in, take notes, and let's embark on this transformative journey together.

Here’s a brief overview of the episode:

[3:55] Amanda’s background and recovery from burnout

[9:28] How Amanda works with clients who are struggling with burnout

[16:59] The importance of lifestyle practices

[20:37] The importance of rest and recovery

[25:54] Mindfulness and mindfulness in fitness

[31:58] Sleep hygiene, sustainability, and self-compassion

[43:39] How to deal with negative thoughts

[48:37] Find out your unique athlete archetype

[51:15] Getting back to activities that feel meaningful to you

[61:56] The importance of prioritizing things that give you energy

Links Mentioned In this Episode:

Still Wellness

Amandas’s Instagram

Amanda’s LinkedIn

Find Out Your Unique Athlete Archetype

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⁠Find Out Your Unique Athlete Archetype⁠

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I know you're juggling countless tasks while striving to be the best version of yourself, both professionally and physically. If that sounds like you, you're in the right place.

Imagine a world where you can conquer your packed schedule and still excel in your health and performance journey. It's not a dream—it's a reality we're diving into today. So, grab your headphones and let's dive right in.

In today’s episode I explore a variety of strategies and tips that fit seamlessly into your dynamic lifestyle. And this episode is your personalized guide to unlocking your true potential, even amidst the chaos of your day-to-day life.

Whether you're squeezing in workouts during your commute or seeking out expert advice to optimize your progress, I’m uncovering strategies that resonate with your fast-paced world.

Stay tuned as we break down each step, offering actionable insights and real-world examples that cater specifically to your needs.

Remember, you're not just a busy achiever; you're an inspiration to us all. Until next time, keep thriving, keep striving, and keep achieving.

Here’s a brief overview of the episode:

[3:35] Tips for finding time and mastering consistency

[8:24] Nutrition for busy achievers

[12:03] Fitness trackers and apps

[17:04] Mindfullness and stress management

Links And Studies Mentioned In This Episode:

⁠⁠Find Out Your Unique Athlete Archetype⁠⁠

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Welcome back to another awesome episode of the Performance Rx Podcast. I'm really excited about today's guest – someone who's all about helping us level up our health and fitness game. We're diving deep into the world of nutrition, gut health, and finding that sweet spot of balance that truly fuels our potential.

Amanda Ward is a certified Primal Health Coach who's like that friend you wish you had on speed dial for health advice. Just like you and me, Amanda's journey wasn't all rainbows and unicorns. She battled mysterious gut and autoimmune issues, even though she was living the healthiest lifestyle she could. But then she cracked the code on dietary oxalates, and everything changed. Her journey inspired her to become a guiding light for others on their health paths. In 2022, she launched Primal Point Health, her very own health coaching business, with a focus on understanding plant toxins and, most importantly, embracing balance. Amanda's all about reminding us that good nutrition isn't about being perfect – it's about living a full, vibrant life without the unnecessary struggles.

In this episode we talk about:

Amanda's Journey From Struggle to Healing
Dietary Oxalates and Plant Toxin Awareness
How to Live Your Best Life
And More!

So, whether you're a fitness enthusiast or an athlete aiming high, this episode is packed with insights to amp up your health and performance game. Don't forget to hit that subscribe button for the Performance Rx Podcast, and hey, share this episode with your pals too. Let's journey together toward a healthier, balanced, and downright exciting future.

Get ready to rock a fresh perspective on nutrition and well-being that's as personal as it gets!

Catch you on the flip side!

Here’s a brief overview of the episode:

[1:10] Amanda’s background and personal health journey

[12:00] What does it mean to level up?

[17:57] How oxalates affect the gut

[23:03] The importance of knowing what works for your

[32:47] The overuse of supplements and under recovery

[38:09] Find out your unique athlete archetype

[44:17] Caffeine and stress management

[57:36] Habit stacking

[67:32] Amanda shares her freebie, quick tips to quitting sugar for good, and how to connect with her on social media

Links Mentioned In this Episode:

Episode FREEBIE - 7 Tips to Quit Sugar For Good

Primal Point Health

Sign up for Amanda’s Newsletter

Amanda’s Facebook

Amandas’s Instagram

Amanda’s LinkedIn

Find Out Your Unique Athlete Archetype

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⁠Find Out Your Unique Athlete Archetype and Get Your Free Podcast Playlist⁠

Grab your free 21-Day Nutrition Reset guide here: ⁠Episode Freebie - 21-Day Nutrition Reset

⁠Show Website⁠

If you're anything like me—an athlete with an unquenchable thirst for excellence—then you're in for a treat.

I’m diving headfirst into an episode tailor-made for dedicated enthusiasts like us—those who don't just play a sport, but live it.

On this episode, it's all about supercharging your performance, optimizing your health, and celebrating every victory along the way.

From setting rock-solid goals and benchmarking your success to embracing the process, building a tribe that understands your drive, and prioritizing recovery like a pro—we're leaving no stone unturned.

And guess what? We're not stopping there. We're diving into training that's tailor-made for dedicated enthusiasts, nutrition that powers your engine, and supplements that'll make you feel like a true powerhouse.

But that's not even the best part.

I’m introducing the Athlete Archetype⁠ quiz.

Ever wondered what really makes you tick as an athlete?

This quiz is designed to uncover your unique athletic identity, and let me tell you, the insights are mind-blowing.

And that's not all—you'll get your very own personalized podcast playlist that's like a secret weapon for your goals.

So, whether you're a competitive athlete, a fitness junkie, or simply someone looking to optimize their health and performance, this episode is for you.

Tune in and get ready to unlock the hidden potential within you, embrace your journey, and redefine your path to greatness.

Remember, you're not alone in this—your dedicated enthusiasm is what sets you apart, and this episode is here to fuel that fire.

Here’s a brief overview of the episode:

[2:31] Setting goals and benchmarking your success

[4:12] The path to greatness is rarely traveled alone

[6:39] Preparation for recovery

[8:58] Strong people are harder to kill, and more useful in general

[13:20] Pre and post workout nutrition and the anabolic window

[15:34] Mindset and celebrating your own progress and success

Links Mentioned In this Episode:

Find Out Your Unique Athlete Archetype

Grab your free 21-Day Nutrition Reset guide here: ⁠⁠Episode Freebie - 21-Day Nutrition Reset⁠

Episode 11: Supplements for Performance, Health, & Longevity with Christina Hackett

Episode 12: Hacking Your Sleep

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⁠Find Out Your Unique Athlete Archetype and Get Your Free Podcast Playlist⁠

Grab your free 21-Day Nutrition Reset guide here: ⁠Episode Freebie - 21-Day Nutrition Reset

⁠Show Website⁠

I'm beyond excited to bring you a truly enlightening episode of the Performance Rx Podcast. If you're looking to take your health and performance to the next level, you're in for a treat.

Allow me to introduce you to Tarryn Nettles, a remarkable coach who's been on a mission to revolutionize women's health.

With a wealth of experience in the coaching realm, Tarryn's path was paved by her own battles and triumphs. Her personal journey ignited a fire within her, propelling her to establish GT Nutrition Performance.

She's not just a coach; she's a guiding light for women seeking to understand their bodies, advocating for self-care through knowledge. Tarryn's mission is rooted in addressing the root causes of women's health issues while promoting a balanced approach that nurtures health without compromising happiness.

Join me as I sit down with Tarryn, the powerhouse behind GT Nutrition Performance, an online coaching service dedicated to women's health. Together, we're about to embark on a journey that unravels the mysteries of female weight loss, hormonal balance, and shedding light on the truths hidden behind diet culture myths.

Are you ready to supercharge your health and performance?

Tune in to this episode with Tarryn Nettles and let's embark on a journey towards empowerment, knowledge, and transformation. If you're as excited as I am, don't forget to hit that subscribe button on your preferred podcast platform. And hey, spread the love by sharing this episode with anyone who's ready to take charge of their health.

Here’s a brief overview of the episode:

[2:17] How Tarryn found her love for health and fitness

[8:36] What NOT to do when dieting and the experience that led Tarryn to become the coach she is today

[15:33] Why weight loss is more than calories in calories out - especially for women

[19:56] The role of thyroid issues in performance

[25:49] The importance of being able to recover from both physical and psychological stress

[35:48] ⁠Find Out Your Unique Athlete Archetype⁠

[40:58] Misconceptions about cycle syncing and training

[47:58] Getting to the root cause of health issues

[58:51] The long-term effects of low carb dieting on hormone health

[64:04] Tarryn’s simple tips on where to start with improving your health

Links Mentioned In this Episode:

Find Out Your Unique Athlete Archetype

Grab your free 21-Day Nutrition Reset guide here: ⁠⁠Episode Freebie - 21-Day Nutrition Reset⁠

Get in Touch with Tarryn

Follow Tarryn on Instagram

Performance Rx Podcast Episode 14: Why Your Mom Guilt Isn't Serving Yourself or Your Family with Ali Naglee

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Find Out Your Athlete Archetype so You Can Optimize Your Performance

Episode Freebie - 21-Day Nutrition Reset

Today’s episode of the Performance Rx Podcast is dedicated to everyone starting their performance or fitness journeys out there. I like to call you all the Passionate Rookie, and this episode is all about YOU!

It's created specifically for you—an athlete who's eager to elevate their athletic performance and embrace a growth mindset on their fitness journey.

If you’re just starting I want you to know that you're not alone in this. I’ve got your back, and together, we'll unlock the secrets to building a strong foundation for your success. Whether you're a fitness enthusiast, a recreational athlete, or a competitive sportsperson, this episode is all about YOU and helping you reach new heights in your performance journey. Here’s What You'll Learn: 1. Fueling Your Body for Success: Nutrition for Optimal Performance - I know how much you care about your nutrition, so I'll share specific protein recommendations to support your athletic goals. I'll also walk you through which carbohydrates to incorporate into your meals, so you can perform at your best and feel amazing during every training session. - Plus, I'll let you in on the secrets of pre- and post-workout nutrition. This way, you'll have the edge you need to boost your performance and bounce back like a champion. 2. Building Your Capacity and Capability: Training for Success - You're eager to grow and improve, and that's why having a personalized training program is crucial. - I’ll also talk about periodization—a powerful tool that'll optimize your training phases and bring out the best in you. Trust me, this is a game-changer for Passionate Rookies like you! 3. Cultivating a Champion's Mindset - You're here because you're committed to being the best version of yourself. Embracing challenges is your superpower! I'll show you how to overcome obstacles and use them as stepping stones to greatness. - Goal-setting is essential on your journey, and I'll guide you through creating meaningful and achievable goals. Together, we'll use the SMART method to keep you focused and unstoppable. You've got everything it takes to soar to new heights. Embrace consistency, dedication, and a growth mindset, and you'll be unstoppable. You're not alone on this journey. Join us on the Performance Rx Podcast for more inspiring content, personalized tips, and support to help you become the athlete you've always dreamed of being. Here’s a brief overview of the episode: [2:15] Introducing the Passionate Rookie [4:35] Pre and post workout nutrition recommendations [7:04] Putting in the work [9:37] Cultivating a growth mindset [11:51] How to set SMART goals

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Grab your free 21-Day Nutrition Reset guide here: ⁠Episode Freebie - 21-Day Nutrition Reset⁠

⁠Show Website⁠

In this special episode of the Performance Rx Podcast, we bring you a compilation of the best moments from our Q&A videos on social media. Join us as we revisit the most insightful, inspiring, and thought-provoking questions asked by our amazing audience. Whether you're a fitness enthusiast seeking practical tips or someone starting their wellness journey, this episode is packed with valuable information to help you perform at your best.

From fitness and nutrition to mindset and performance optimization, our listeners have sparked engaging conversations, and we've gathered the most memorable highlights for your listening pleasure.

Explore a diverse range of topics as we address common concerns and delve into cutting-edge strategies. Discover new insights on training techniques, nutrition tips, recovery strategies, goal setting, and much more. Each snippet offers a glimpse into the depth and breadth of the Performance Rx Podcast's content.

Whether you're looking for practical advice, motivation, or inspiration, this compilation has something for everyone. Join us as we share wisdom, debunk myths, and empower you to take your fitness and performance to new heights. Tune in and gain a fresh perspective on achieving your health and wellness goals.

So sit back, relax, and enjoy this curated collection of social media Q&A moments that will inform, inspire, and equip you with the tools to optimize your performance in and out of the gym. Welcome to the Best of Social Media Q&A: Insights, Inspiration, and Expertise on the Performance Rx Podcast.

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Grab your free 21-Day Nutrition Reset guide here: ⁠Episode Freebie - 21-Day Nutrition Reset⁠

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In today's episode, we're going back to the basics and addressing some fundamental questions that are crucial for both beginners and seasoned fitness enthusiasts. I believe that no matter how experienced we are, it's essential to reinforce our foundation for success.

So whether you're taking your first steps on the fitness path or looking to elevate your current routine, this episode will provide valuable insights to support your journey.

We'll be diving deep into a range of topics, including weight loss strategies for beginners, the truth about fat burners, transitioning from a beginner to an intermediate in weight training, and optimizing your strength training progress.

These topics are not only relevant for beginners but also serve as important reminders for those who have been in the fitness game for a while.

But before we dive in, I want you to know that I've been in your shoes. I understand the challenges and the excitement that come with embarking on a fitness journey. I've witnessed firsthand the transformative power of focusing on habits and incorporating evidence-based practices into our routines. And that's why I'm here, sharing my knowledge and experiences with you.

So whether you're tuning in from the comfort of your home, commuting to work, or pushing through that final rep at the gym, I invite you to join me on this episode as we explore the beginner basics that form the bedrock of our success.

Let's connect, let's learn, and let's unleash our true potential.

Remember to subscribe to the Performance Rx podcast, where we go beyond the surface and delve into the nitty-gritty of performance optimization. Together, we'll conquer the challenges, celebrate the victories, and strive for greatness.

Get ready to perform better in the gym and live better outside it. It's time to take the first step towards unlocking your true potential.

Let's dive in!

Here’s a brief overview of the episode:

[3:40]What is the best advice for a beginner on the way to losing weight?

[9:24] How to reset your nutrition in 21 days

[11:50] The truth about fat burners

[13:59] The concept of newbie gains.

[18:52]How do I effectively gain muscle mass and strength as a beginner?

[21:50] What you need to do on the diet side to get strong - The two most important things to consider when dieting.

[24:28] Progressive overload and what is a good starting weight for strength training?

Links And Studies Mentioned In This Episode:

Ready to shop better hydration,⁠⁠ use my special link⁠⁠ and code PERFORMANCERX to save 20% off anything you order.

Episode Freebie - 21-Day Nutrition Reset

Episode 12: Hacking Your Sleep

Episode 4: Nutrition Coaching and Behavior Change with Two-Time Olympian Sheena Lawrick

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In this episode, we dive into the world of fasting and the exciting innovations that are helping people to optimize their health and wellness.

Our guest, Shark Tank Entrepreneur and CEO of LifeStacks, Zack Schreier, shares his personal journey towards fasting and how it led him to create a line of products designed to support and enhance the fasting experience.

We discuss the benefits of fasting, including improved energy levels, mental clarity, weight loss, and metabolic health, and Zack breaks down the science behind how his products work to support these benefits. He also shares tips and strategies for incorporating fasting into your daily routine and overcoming common challenges that people face when getting started.

This episode is perfect for anyone who is interested in fasting, whether you're a seasoned pro or just getting started. We dive deep into the science, the benefits, and the practical strategies for making fasting a part of your daily routine.

Here’s a brief overview of the episode:

[5:26] Zack's background and LifeStacks' philosophy on supplements

[8:52] Supplements as part of a lifestyle

[12:02] Optimal vs. deficient in the health and fitness industry

[18:19] Intermittent fasting as a lifestyle

[24:18] Bridget's personal supplement stack

[34:40] Differences in types of MCT oils

[42:42] Fasting is great but can be taken too far

[47:42] Is there a need for continuous glucose monitors for the general public?

[62:42] Bridget's own experience with a protein sparing modified fast

Links Mentioned In this Episode:

LifeStacks Try Before You Buy Offer

LifeStacks

Zack's LinkedIn

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Ready to shop better hydration,⁠ use my special link⁠ and code PERFORMANCERX to save 20% off anything you order.

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Are you ready for an episode that will leave you feeling inspired and motivated?

In today’s episode of the Performance Rx podcast I chat with Tom Iland, an incredible athlete and coach who has overcome incredible odds to become the Guinness Book of World Record's oldest person with autism to complete a full Ironman.

During our interview, I was blown away by Tom's passion and unwavering commitment to overcoming obstacles. He shared with me his journey of discovering triathlons and the challenges he faced along the way.

Through it all, Tom remained focused on his goals and never gave up.

What really struck me about Tom was his dedication to helping others. As a coach and mentor for the neurodivergent community, he is using his own experiences to empower and inspire others to push beyond their limits and reach their full potential.

Tom's story is so much more than just a record-breaking achievement. In our conversation, Tom shares his journey, from his struggles as a child to his triumphs on the race course, and how he has used his experiences to help others find their own strength and resilience.

This episode is a must-listen for anyone looking for inspiration and motivation, whether you're an athlete striving for your own personal best or just someone looking to overcome life's obstacles.

So don't miss out - tune in now and join us on this amazing journey with Tom Iland.

Here’s a brief overview of the episode:

[2:05] Tom’s background and his journey to completing a full Iron Man

[6:51] The importance of taking control of your life

[10:03] What inspired Tom to take on a full Iron Man

[22:06] The biggest adjustments Tom made in his approach to finishing after 2 failed attempts

[30:15] What people on and off the autism spectrum need to know about failure

[36:59] Being a person first, not a label

[41:52] The importance of having a support system

[47:49] Nutrition management and timing during endurance events

[52:48] Liquid IV Hydration Multiplier

[63:19] Tom’s upcoming events, races, book, and where to find him

Links Mentioned In this Episode:

Ready to shop better hydration, use my special link and code PERFORMANCERX to save 20% off anything you order.

Tom's Website

Tom's Instagram

Tom on Facebook

Tom on LinkedIn

Tom's Youtube Channel

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Welcome to the Performance Rx podcast, where we explore the latest research and insights on nutrition, fitness, and mindset to help you achieve your performance goals both in and out of the gym.

Today, I'm excited to have Amenah Arman, a licensed therapist and mental health expert, joining us to discuss the intersection of mental health and physical wellness.

In this episode, Amenah and I discuss the ways in which mental health can impact physical health, the importance of recognizing and addressing mental health concerns, and strategies for improving overall well-being.

Amenah shares her expertise on the intersection of mental health and physical wellness. We dive deep into topics such as the connection between stress and physical health, the role of mindfulness in improving overall well-being, and how to incorporate self-care into your daily routine.

We also discuss how to identify and address the mental health stigma that exists within the fitness industry, and how we can create more inclusive and supportive environments for everyone.

Amenah’s insights are truly inspiring, and we can’t wait for you to hear this episode. It’s a must-listen for anyone looking to improve their mental and physical well-being.

Here’s a brief overview of the episode:

The importance of being curious about your body's cues

Links Mentioned In this Episode:

Sane in the Membrane

Amenah's IG

Amenah's TikTok

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The Performance Rx podcast is back!

In this episode of the Performance Rx podcast, coach Bridget Moroney gives a life update since the last episode and then dives into the science of falling off track and how to get back on.

Whether you're a competitive athlete or just trying to live a healthier life, setbacks and obstacles are inevitable.

The key is to develop resilience and cultivate a growth mindset that allows you to bounce back stronger than before.

This episode gives an overview of the latest research on why setbacks happen and the science of resilience along with some strategies for overcoming setbacks like reframing negative self-talk, practicing self-compassion, and setting achievable goals.

Here’s a brief overview of the episode:

[1:27] It’s good to be back & life updates

[3:01] Life is going to happen to your and it’s normal to get knocked off track

[4:47] Why we get knocked off track in the first place

[6:22] How to strengthen your self-regulation and overcome temptations

[10:31] The importance of growth mindset

[14:12] How to use accountability to stay on track

[16:51] Self-care and self-compassion aren’t about bubble baths and coddling yourself

[19:24] What’s coming up on the 2023 “season” of the Performance Rx podcast

Links And Studies Mentioned In This Episode:

Oettingen, G., & Gollwitzer, P. M. (2010). Strategies of setting and implementing goals: Mental contrasting and implementation intentions. In J. E. Maddux & J. P. Tangney (Eds.), Psychological Science in the Public Interest (Vol. 11, No. 2, pp. 1–33). Sage Publications. https://doi.org/10.1177/1529100610380198
Duckworth, A. L., Peterson, C., Matthews, M. D., & Kelly, D. R. (2007). Grit: Perseverance and passion for long-term goals. Journal of Personality and Social Psychology, 92(6), 1087–1101. https://doi.org/10.1037/0022-3514.92.6.1087
Dweck, C. S. (2006). Mindset: The new psychology of success. Random House.
Bandura, A. (1991). Social cognitive theory of self-regulation. Organizational Behavior and Human Decision Processes, 50(2), 248–287. https://doi.org/10.1016/0749-5978(91)90022-L
Carver, C. S., & Scheier, M. F. (1998). On the self-regulation of behavior. Cambridge University Press.
Baumeister, R. F., & Heatherton, T. F. (1996). Self-regulation failure: An overview. Psychological Inquiry, 7(1), 1–15. https://doi.org/10.1207/s15327965pli0701_1
Lally, P., van Jaarsveld, C. H., Potts, H. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. https://doi.org/10.1002/ejsp.674
Clear, J. (2018). Atomic habits: An easy & proven way to build good habits & break bad ones. Random House.

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One thing that comes with being a health, nutrition, and performance coach is people ask me a lot of questions.

Like A LOT of questions.

ALL the time.

But honestly? That’s probably one of my favorite parts about being a coach (you know - the whole helping people figure out how to live better lives part).

Don’t get me wrong, I love getting to talk to interesting and inspiring guests and nerding out on some of the most recent research and claims around nutrition, mindset, and performance too.

But getting to talk about what YOU my listener has on your mind is an extra special honor - I’m not just saying that.

And that is what today’s episode is all about - questions that end up in my inbox and DM’s asking my thoughts and help on a variety of topics like how to avoid the dreaded afternoon slump, get better sleep at night, get proper post-workout nutrition in when you’re intermittent fasting, and much more!

I can’t think of a better way to close out 2022, can you?

Here’s a brief overview of the episode:

[1:42] What could I eat for lunch that won’t make me so sleepy?

[12:07] Optimizing your sleep environment

[15:54 Is fasted cardio better for weight loss?

[19:39] Are you supposed to eat a certain amount of protein within a certain timeframe after exercising and how does that affect people that intermittent fast?

[27:03] Getting older and how do you keep from comparing today's self to 10 years ago self?

[31:52] What are the top sports everyone should at least try?

Links And Studies Mentioned In This Episode:

Performance Rx Podcast Episode 11: Supplements for Performance, Health, & Longevity with Christina Hackett

Performance Rx Podcast Episode 12: Hacking Your Sleep

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If you listen to this podcast then most likely you are a pretty active person.

Depending on what your fitness or athletic goals are, you might spend anywhere from 4 to 20 hours a week engaged with your body in movement and training (hopefully with awareness and work around your mobility).

But even with people who are putting in a lot of work in the gym or training, that’s still only roughly 12% of your time each week being actively engaged with your body.

So my question is: how engaged are you the other 88 to 98% of the time?

That’s where today’s guest, Luigi Pissani, M.S. comes in.

Luigi is the founder and president of FE:AL - Feeling Everything and Actively Living, a one of a kind lifestyle practice built for the 21st century stress ridden and physically disconnected individual.

Luigi began his career in health as an exercise physiologist turned strength and conditioning coach after graduating with a Master's from the University of Miami marrying his innate creativity to his academic and professional background.

He developed this practice as a path to authentic embodiment in the body, mind, and spirit. Known as the art of inner peace, FE:AL is a bridge between many different approaches in wellness that promotes not only strength and mobility, but also self expression, presence and stress and pain relief.

Luigi believes the human body is a canvas for beautiful works of art and relishes in guiding individuals in their own masterpieces.

Here’s a brief overview of the episode:

[06:21] The art of coaching and understanding people as unique individuals
[11:15] Fear of movement in injuries
[17:50] Rehabbing the whole body for movement again, not just the injured body part
[23:39] Exercise as an addiction, extreme workouts, disassociating from your body and reality
[27:52] Moving authentically for your own needs
[33:00] What listening to your body really means
[41:22] Flow state, exploration vs. replication, and finding the potential of your own physical abilities
[46:49] Body language and it’s role in our professional and personal lives
[55:59] How to be more embodied in your body throughout your daily life
[60:50] The foundation of the fundamentals and what we can learn from elite athletes
[72:04] Using the world around you to optimize your movement

Links Mentioned In this Episode:FE:AL

Luigi's LinkedIn

Episode 9: Sex, Pleasure, and Somatic Practices with Rachel Overvoll

Kelly Starrett's Mobility Program - The Ready State

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Gratitude is without a doubt one of my favorite topics to discuss and just experience in general for so many reasons really, but the main one is it’s been such an incredible game changer in my performance and overall health.

Don’t take my word for it though - there are plenty of studies that have produced a bunch of evidence on not only the mental and emotional benefits of gratitude, but also on your overall health, performance, and relationships.

Sounds awesome - how do I get more of that in my life?

Glad you asked!

In today’s episode, mindfulness and meditation teacher, speaker, and writer, Lineliz Vassallo, returns to chat with us about how practicing a loving-kindness meditation can help you cultivate a sense of gratitude and overall well-being and connection to those around you during this holiday season and throughout the year in general.

Here’s a brief overview of the episode:

[05:31] What having gratitude during the holiday season really means
[10:25] How to do a loving-kindness meditation as a beginner without it feeling fake
[15:22] The HeartMath Institute and visual evidence of the effects that genuine gratitude has on your HRV
[20:45] Forgiveness and advancing your loving-kindness meditation practice to heal from trauma
[27:40] Evidence-based research for loving-kindness meditation and the benefits it has for our mental, emotional, and physical health and our immune system
[32:13] The importance of having empathy as a leader in the professional world and in the health and medical industries
[38:08] How to cultivate gratitude in children for parents and teachers
[47:59] Lineliz’s upcoming virtual retreat for entrepreneurs, Bad Bunny, and other fun projects on the horizon

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In today’s episode, Bridget does a little deep dive on collagen.

Collagen is one of those supplements that has gotten really popular in the past couple of years.

More likely than not, you probably know someone who puts collagen in their coffee or smoothies every morning and they swear by its effects on their skin, their nails, their gut health, their joints, whatever it may be.

But is collagen that effective? And should you be taking a collagen supplement if you aren’t already?

First just a little reminder - if you haven't listened to it already, definitely check out the Performance Rx Podcast Episode 11 with Christina Hackett.

In that conversation, Christina and Bridget talk about all different types of supplements for health, performance, and longevity - including collagen.

That episode will give you a little insight into what collagen is along with a whole other bunch of supplements that you may want to consider taking for your health, performance, and longevity,

For this episode, we go a little deeper on collagen and talk about what it is the different types of it are as well as break down some of the science and reviews around its benefits like joint pain, skin health, hair growth, gut health, and its effectiveness as a protein supplement in general.

Here’s a brief overview of the episode:

[2:14] Types of collagen and the difference between hydrolyzed collage, collagen peptides, and gelatin

[6:03] Does collagen help with joint pain?

[9:48] Is collagen good to take as a protein supplement?

[12:09] Can collagen heal my leaky gut?

[14:14] Should you start taking a collagen supplement if you aren’t already?

[16:25] How to get your money’s worth from your collagen powder

Links And Studies Mentioned In This Episode:

Performance Rx Podcast Episode 11: Supplements for Performance, Health, & Longevity with Christina Hackett

Shaw G, Lee-Barthel A, Ross ML, Wang B, Baar K. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr. 2017 Jan;105(1):136–43.

Lis DM, Baar K. Effects of Different Vitamin C-Enriched Collagen Derivatives on Collagen Synthesis. Int J Sport Nutr Exerc Metab. 2019 Sep 1;29(5):526–31.

Liu X, Machado GC, Eyles JP, Ravi V, Hunter DJ. Dietary supplements for treating osteoarthritis: a systematic review and meta-analysis. Br J Sports Med. 2018 Feb;52(3):167–75.

Oikawa SY, Kamal MJ, Webb EK, McGlory C, Baker SK, Phillips SM. Whey protein but not collagen peptides stimulate acute and longer-term muscle protein synthesis with and without resistance exercise in healthy older women: a randomized controlled trial. Am J Clin Nutr. 2020 Mar 1;111(3):708–18.

McCarty MF, Lerner A. Perspective: Prospects for Nutraceutical Support of Intestinal Barrier Function. Adv Nutr. 2021 Mar 31;12(2):316–24.

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Mom guilt has become a real thing in our society, but as prevalent as it all may seem, here’s the thing that no one acknowledges about it:

It’s kind of a sham.

And as my friend Raena Joy at The Working Momtras likes to point out: the idea of doing it all is also a sham.

It’s all a sham because it’s not helping or serving anyone - on an individual or societal level.

“But Bridget, you’re not a mother. You have no idea how something like motherhood can be so impactful on a person’s life.”

You are absolutely right about that.

And while I’m not a mother, I have witnessed the impact of mom guilt on many people in my life: friends, family, neighbors, clients. And as a coach, I know research shows that feeling guilty does nothing for changing our behavior. Instead, it gives more power to the part of the brain that seeks gratification - and we all know where that vicious cycle leads.

It leads us down a road where we trade realizing our health, performance, or overall life potential for empty dopamine hits.

I also know that no amount of empathy or knowledge can replace lived experience.

And that is one of many reasons why I had Certified Holistic Health Coach and busy mom of two boys, Ali Naglee, on the show today.

Ali understands the frustration of feeling like there is more out there and overwhelming feeling of not knowing where to turn to first.

But she also understands that learning how to make small, healthier choices for you and your family will cause a ripple effect beyond measure in all of your lives.

That’s her mission in working with clients, especially busy moms: provide them with the tools necessary to feel in control of their health and happiness for when things are good and when they get thrown a curveball.

Here’s a brief overview of the episode:

[02:29] Ali’s background and how her own journey through motherhood led her to coaching
[07:55] Being a role model of self-care to our children
[17:55] How to create a work-life balance
[20:45] The misconception of balance and the importance of having a season mentality when looking at your life
[25:00] Values and how Ali lays the foundation with her clients
[34:32] Embracing challenges and struggles and how Ali helps clients navigate obstacles
[46:24] Ali’s 5-Day Reset program
[60:02] The importance of self-care when it comes to our health and fitness
[70:23] Eating healthy doesn’t mean you’re going to be starving yourself or that you can’t eat delicious and comforting foods

Links Mentioned In this Episode: A Healthyher Way Together

A Healthyher Way

Ali's Instagram

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If you ask Scotty Johnson what’s the secret to running not one, but two, successful gyms, he won’t tell you it was because of any special marketing tactics he did.

He also won’t say it’s because he has Master’s degree from one of the top universities in the country and a bunch of specialty certifications on everything from olympic weightlifting to sport nutrition.

Don’t get me wrong - as professional in the fitness industry, I can tell you that being properly credentialed and understanding business are important things.

But they’re just not as important as the number one thing that matters to your clients.

And that’s creating an environment and experience that not only gets them the results they are seeking, but is enjoyable for them.

And that is exactly the theme of our conversation today: good old fashioned fun.

Scotty's got over a decade of experience in the fitness industry as both a trainer and a gym owner. In 2015, Scotty opened and ran B-Fit Biscayne in Miami, Florida, which was a training facility that ultimately was nominated as one of the best gyms in South Florida several years in a row while earning over 5,000 5-star reviews on various platforms.

More recently, Scotty has opened his new gym in Michigan called Stomping Grounds Training and Recovery.

Scotty has extensive experience training individuals at every ability level and is intensely passionate about guiding people toward their fitness goals. He wholeheartedly believes in hard work and consistency, but knows that the most important piece of the puzzle is fun.

Here’s a brief overview of the episode:

[03:34] Small gym culture and community
[08:12] The learning curve of starting a business in the fitness industry from scratch
[12:21] How to save money when starting a gym
[17:40] Scotty’s tips and tricks for fitness businesses
[22:54] How do you avoid burnout in running your own gym?
[31:02] The importance of having an open mind when it comes to running a business and progressing your career as a fitness professional
[43:01] Marketing 101: Don’t substitute clarity for cleverness
[47:19] Client retention and attrition - how to weather the cycles and seasons of the fitness industry
[52:43] How to build a community in your gym or fitness studio that makes people want to stay
[58:53] Training your staff to reflect your values, unprofessional behaviors, and Bridget and Scotty’s trainer pet peeves
[71:24] What it’s like to have your spouse as your business partner

Links Mentioned In this Episode: Stomping Ground Training and Recovery

Scotty's Instagram

Stomping Grounds Training Instagram

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I want to let you all know something.

No one talks about the most foundational, basic, boring stuff for your health and performance because it's just not marketable.

I said what I said.

But here's the thing: one of the most underrated, impactful nootropics and performance enhancers out there is sleep.

And the great thing about it is it's free and accessible to all of us.

And yet, even with it being so beneficial to our health, performance, and body composition, a large chunk of our society is incredibly under-rested.

This a huge problem that not only concerns your performance in training, but your actual life!

Studies have shown that if you are getting less than the recommended amount of sleep (which is 7-9 hours each night for most adults), you’re putting yourself at great risk for chronic illness, heart disease, stroke, and type 2 diabetes.

On top of that, it drains your IQ and cognitive function, and kills your libido.

If you are one of the roughly 1 in 3 Americans who gets less than 6.5 hours of sleep a night, don’t stress (stressing out about things doesn’t help with getting good sleep anyway).

The positive news to all of this is just like so many things when it comes to our health, it can be reversed.

So just like having inadequate sleep is bad for you, returning to adequate sleep can reduce these risks and put you back online with your health and performance.

In today’s episode we talk about why sleep is important, and how you can make your sleep quality the best possible in order to perform your best in the gym and, of course, live a better life outside of it.

Here’s a brief overview of the episode:

[2:28] Health statistics on sleep and a good chunk of our society is not sleeping enough for their health, performance, or body composition

[8:05] Sleep’s effects on our hormones

[10:47] The health risks and impacts of not getting enough sleep

[15:47] How to create a sleep routine to maximize your sleep quality

[19:17] What to eat (and what to avoid) to get a good night’s rest

[24:30] Why staying up past midnight can mess you up

[27:12] How to optimize your bedroom for deep sleep

[33:24] Waking up to light and its role in having a more overall balanced sleep cycle

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Here is a very alarming statistic: the average adult over the age of 60 in the U.S. takes 6 medications every day to manage their health.

What’s even sadder, is for many people, it doesn’t have to be this way.

It could have been prevented.

This is exactly what my guest today, Christina Hackett, has witnessed over the past 17 years as a pharmacist.

Christina doesn't want you to live on prescriptions for the rest of your life.

Every day, she sees firsthand the quality of life of “good” patients who have complied with a standard modern lifestyle and standard medical model for years compared to those who have chosen to be different.

She wants you to be different.

Christina is a nerd obsessed with preventative and holistic medicine and loves the options that well-chosen high quality supplements provide for anyone wanting to optimize their physiology.

Today, Christina and I sit down and have a great conversation about supplements, not just for sports performance, but also for just health in general, and longevity.

And you'll be surprised to hear about how some of the supplements that do contribute to our health and longevity also, in turn, are performance enhancers so to speak.

Grab a notepad and get ready to dive into the details and research that Christina brings to the show as she and I discuss some of the most important supplements you can take for not only for your performance, but also to live a long and healthy life.

And if you’re worried about what supplements brands you can actually trust to put what’s on the label, she’s got you covered here.

Here’s a brief overview of the episode:

[07:37] Creatine is one of the most well-researched and effective performance supplements, but what other benefits are there?
[16:13] Beta-alanine is great if you want to increase your Fran time, but what about other types of training?
[19:52] Your body’s master antioxidant and what supplement to take to create it in your body
[23:30] Beet root powder has some amazing anti-aging benefits, but does it really increase your endurance like everyone claims?
[29:08] The health benefits of collagen and both Bridget and Christina’s experiences with it in injury recovery
[36:21] Do you need more or less Vitamin D3 than what people are saying?
[42:05] The benefits and drawbacks of taking Omega-3 fish oils and what to take instead
[48:46] The one mineral that is so important, it’s a cofactor in 300 different body functions, but the majority of the population is deficient in it
[56:14] What to take to increase your mitochondria health and have better performance over the long haul
[66:50] Proteolytic enzymes for better protein synthesis and injury recovery
[69:48] Curcumin as an anti-inflammatory and for decreasing exercise induced oxidative stress
[75:22] Melatonin does a lot more things for your health than just helping you sleep
[83:05] The importance of iron for women
[85:30] Caffeine has been proven to increase performance, but is it really worth the potential health risks?

Links Mentioned In this Episode:

The Health Courage Collective Supplement Brand Guide

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Hot take: Reverse Dieting is probably as close as you can get to a unicorn diet without literally using magic to defy the laws of thermogenesis.

Yes, just like the Tooth Fairy, a diet that conforms to your exact wishes and works off pixie dust just doesn’t exist.

But – this doesn’t mean you can’t strategically manipulate your food intake to consume more calories without gaining body fat, or even yes, sometimes losing body fat.

Enter the reverse diet.

Originated from the world of bodybuilding and popularized by people like Layne Norton. Reverse dieting has caught the attention of many people looking to gain muscle and lose fat, all while eating more food than they were before.

And while it sounds too good to be true, there is actual research to support these claims.

In this episode, Coach Bridget Moroney breaks down what exactly reverse dieting is, why it’s not magic (but also the science behind what it does actually work), and how you can go about setting up your own reverse diet.

This episode is coming at the perfect time with the holidays just around the corner in the Northern Hemisphere and so many people looking to avoid gaining weight over the holiday season.

Reverse dieting could be the perfect nutrition strategy for you to not only avoid weight gain while enjoying the holidays, but also set yourself up for some great success when the New Year, New Me crowd rolls in.

If you have any questions or want help getting your reverse diet set up, please don’t hesitate to reach out.

I am at your service!

CLICK HERE to set up a 100% certified non-salesy FREE 30-minute consult on your reverse diet goals.

Here’s a brief overview of the episode:

[1:05] Why starting a reverse diet during the winter holiday season is a good idea

[2:50] What is a reverse diet and its origins in bodybuilding and Layne Norton

[8:15] Reverse dieting for non-bodybuilders

[11:14] Metabolic adaptation and the laws of thermogenesis

[19:05] A study out of the Mayo Clinic that highlights the importance of NEAT in avoiding fat gain

[21:37] Reverse dieting is pretty awesome, but like anything else, it comes with a price

[22:36] A 5 Step Process to setting up your own reverse diet

[26:35] Macro balances and the importance of protein for body composition (i.e. gain muscle, lose body fat)

[31:41] How many calories can you eat on a reverse diet - conservative, moderate, and aggressive approaches

[37:24] How to monitor your reverse diet and make sure it’s actually working for you and your goals

[39:57] How to know when you should end your reverse diet or if you should keep going

Links Mentioned In this Episode: Calories and Macros Calculator

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If there were one misconception that Rachel Overvoll could clear up for you, it would be this:

“Sex coaching isn’t just about sex.”

And if you’re looking to optimize your performance and training, you might be wondering what sex and intimacy even have to do with that.

As Rachel has stated, “If we cannot figure out how to experience hope, pleasure, and safety at home, in our own bodies and with our partners - how can we expect to find it in the outside world?”

For anyone who is pursuing high performance in their training, being at home in your body is key.

For that reason, I sat down with Rachel to have a conversation not just about sex, but how anyone can feel more appreciative and connected to their body so they can both performance and live a better life as a result.

Rachel Overvoll is a Somatic Sex and Intimacy Coach and published author, living in Colorado.

Using her credentials from the Somatica Institute and Kinsey Institute, she works through the mediums of embodiment and self attunement to help clients step into the power of an authentic and pleasure centered life.

Rachel is passionate about working with clients to move beyond shame, experience safety in their bodies, and live a life embodied in pleasure.

Here’s a brief overview of the episode:

[02:24] Rachel’s story of growing up in a religious cult and how she came into the field of somatics
[04:51] Social and cultural narratives around sex and gender
[07:20] How sex and intimacy coaching helps transform other parts of your life
[10:45] Misconceptions around what Rachel does as a somatic sex and intimacy coach
[15:30] Letting go of outcomes, the expectations around production, and just being
[19:45] Breath work and other simple somatic techniques anyone can practice
[25:06] Rachel’s scanning for safety practice for people with high anxiety
[32:27] Having appreciation for what your body can do over judgement of what it can’t
[40:48] The cyclical nature of female bodies, hormonal health for any body, and acknowledging how much actual work our bodies do even when it can’t be seen
[47:29] Not attaching morality to our bodies and the way we choose to use and move them
[58:36] Bridget’s desire to drink a beer on a mountain summit
[62:43] A simple daily practice for having gratitude for our bodies

Links Mentioned In this Episode: Rachel's Website

Rachel's Instagram

Rachel's TikTok

Rachel's Sun Room

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Serena Williams has just retired from tennis leaving behind a legacy that transformed the game forever.

Meanwhile, Tom Brady has started the current NFL season as the oldest player in the league and continues destroying NFL records, especially those age-related ones.

And then there’s Tiger Woods whose lucrative career and ambition to achieve have led him to recently becoming the third billionaire athlete after Michael Jordan and Lebron James.

There’s no doubt that decades of hard work and perseverance have allowed each of these athletes to become the GOATs in their respective sports.

You might even say they were designed to perform the way the do and achieve what they have. Especially if the way they eat, train, and take care of their mental and physical energy all aligns with that design.

That’s what the Feel Good Expert herself, Tangie Nadimi, is here to show us.

Tangie is Certified Human Design Reader and Life Coach. She bridges her expertise in 2 fields to provide you logical tools to help you embody your most authentic self.

At the end of the day Tangie provides guidance and direction on how to feel good by design.

Tangie and I sit down and talk about what is Human Design and the different systems that can help people get a little bit more insight into their health, performance, and what will help them reach their highest potential.

Here’s a brief overview of the episode:

[03:37] Tangie’s background as a coach and Human Design reader
[07:10] The ultimate permission slip and being The Feel Good Expert
[13:35] What exactly is Human Design anyway? The 5 types of people
[26:38] Being more accepting and in tune with yourself and Tiger Woods’ personal life contrasted with his drive to win in the sport of golf
[35:25] The Primary Health System in Human Design and digestion
[40:34] Dogma in the world of nutrition and diet culture
[47:13] How Tom Brady and Serena Williams diets are specific to them and their performance as athletes
[51:30] Tom Brady’s diet is amazing for him, but does that mean you should eat like that too? And Tangie’s tale of caution for trying to eat in ways that don’t suit you
[59:07] Human Design and exercise by type
[65:33] Understanding your energy and motivation and using a support system of trainers, coaches, or training partners to help with your fitness goals
[72:26] Connection charts, relationships, and matching people’s energy
[76:13] At the end of the day, it’s all about doing what makes you feel good

Links Mentioned In this Episode:

Tangie's Website

Tangie's Instagram

Tangie's TikTok

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In today’s episode, Hailey and Bridget talk about how the concept of consistency is underrated, but also overused and under-defined all at the same time, and the steps and tools you can use to get past some of these mental road blocks on your way to achieving your goals.

Hailey Rowe is a Certified Human Potential Coach, Behavioral Change Specialist, & Business Coach for individuals who want to double their sales, overcome overwhelm & perfectionism, and get more done in less time. She is the Host of the Health Coach Nation Podcast, a show for health and life coaches who want to grow their business. Since 2010, Hailey has worked in the coaching industry & has been titled one of the top 25 coaches in Chicago.

Here’s a brief overview of the episode:

[04:08] Creating an actual definition for consistency that works for you
[07:28] Why beating yourself up over being inconsistent is counterproductive and what to do instead
[09:17] How to get out of a perfectionist mindset and start making consistent progress
[15:22] What Hailey has her clients work on to develop their own consistency with habits
[21:06] Changing your behavior is uncomfortable, so stop expecting it to feel any different
[24:04] How to leverage challenges or targets to shape your habits
[28:01] Tools and apps Hailey uses herself to stay consistent with her goals while being a full time entrepreneur, coach, and content creator
[33:49] The Gap and The Gain and focusing on the wins of your journey
[37:00] The power of constraint and dialing in on one or two habits at a time

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Sign up for email updates here Several people have emailed us with a variety of questions over the past few weeks, so we wanted to take an opportunity to answer some of them. In this brief episode, Coach Bridget Moroney answers your questions on how to get out of a training and diet rut, should you be supplementing on your non-training days, and what she did to rehab and strengthen her shoulder to finally be able to perform and train pain-free and stronger than ever. Links Mentioned In this Episode: Free Downloads to Improve Your Performance Aspire to Coaching Follow on Social Media: ATC Instagram ATC TikTok Music by Music_Unlimited from Pixabay

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Sign up for email updates here What comes to mind when you think of health, wellness, and optimal performance? Physical or biological health most certainly. Mental and emotional health? Sure. And if you have a holistic view of health and wellness, you may even include environment to fit into the biopsychosocial model of health. But what about spiritual? Although some doctors acknowledge the role of the biopsychosocial spiritual in end of life care, what about our everyday lives? Just to be clear, I’m referring to spiritual in a very broad, open, highly individualized sense here, not religion. In today’s episode with Nina Born, we chat about the role of spirituality in living an optimal life, how to develop a spiritual discipline for recovery, and the sacred womb circles she facilitates to empower women to take back their body sovereignty. Here’s a brief overview of the episode:

[03:42] The spiritual side of the bio-psycho-social-spiritual model of health and wellness [08:53] Developing a spiritual discipline and practice [13:55] There are no coincidences and Anita Moorjani’s near death experience [17:15] Underlying causes of sickness and Theta Healing [23:32] Becoming more self-aware of our ego and inner narratives [29:54] Nina’s Womb Circle and creating body sovereignty for women in a post Roe v. Wade society [41:59] The female reproductive cycle and how women can work with it to optimize their health and physical performance [55:06] Health and care during pregnancy, child birth, and postpartum aka the 4th trimester

Links Mentioned In this Episode: Nina's Website Free Downloads to Improve Your Performance Aspire to Coaching Follow on Social Media: Nina's Instagram Womb Circle ATC Instagram ATC TikTok Music by Music_Unlimited from Pixabay

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Sign up for email updates here Here’s the secret about weight loss diets and 30-day challenges that no one will tell you: If you’re going to change yourself on the outside, you need to change yourself on the inside first. This means habits, behaviors, mindset, self-talk, and yes, even your identity. Don’t think that dropping X amount of weight is going to magically fix everything else that’s going on in your life. That is a sure-fire way to stay stuck on a hamster wheel of frustration. Everyone likes to talk about and show off what they’ve accomplished in those 30 days and how much weight they’ve lost. But what no one talks about is what happens on day 31 or 32, 33…you get the point. Today my conversation with Sheena Lawrick covers all of that: the pitfalls of quick fixes, what behavior change really entails, and how long of a process it really is. Sheena is a lifelong athlete and a two time Canadian Olympian. Her passion has always been directed towards getting the most out of her body, she's had a series of life changing experiences that range from competing at the highest levels of softball, competitive CrossFit, to becoming a mother for the first time and now expecting her second child. All of this has allowed her to learn the value of being able to adapt to the changes that life throws her way. Sheena believes that there is no one right diet and that each person is unique in their nutritional needs. She values the connection and relationship that she creates with each client, and she teaches positivity patients at a trust the process mentality. Here’s a brief overview of the episode:

[02:19] Sheena’s background as a female athlete and her transition into coaching [07:10] Beyond the Box Nutrition and their approach to working with clients when it comes to nutrition and lifestyle changes [12:42] The role of mindset in health and nutrition coaching [22:06] Identity statements and how Sheena applies principles from the book Atomic Habits to her nutrition clients [32:52] Embodying our new identities and Amy Cuddy’s research on body language [35:14] Starting with the simplest of actions in order to make big life changes [43:53] Changing your behavior is hard, so stop beating yourself up about it! [53:35] 30-Day Challenges, 75 Hard, and what Bridget and Sheena would do differently if they were going to run a nutrition challenge at a gym today [71:25] Nutrition coaching for athletes and how they compare to lifestyle clients [78:07] Final thoughts around identity statements and how they’re meant to evolve with our lives

Links Mentioned In this Episode: Beyond the Box Nutrition Free Downloads to Improve Your Mindset Aspire to Coaching Follow on Social Media: Beyond the Box on IG ATC Instagram ATC TikTok Music by Music_Unlimited from Pixabay

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Sign up for email updates here Unless you’re the Dalai Lama, there’s a good chance that you’re in that majority of the population that has a trash talking voice inside their head. At least this is how Lineliz Vassallo refers to the Inner Critic. Any time you have those thoughts in your head that tell you that you’re not good enough or start comparing other people who seemingly have their lives more together than you - just know that’s your inner critic moving into throw you off your game. Before you start down the path of beating yourself up for having a voice that talks smack you to, don’t - a good percentage of our population struggles with their inner critic including people like the late, great Maya Angelou so you’re in pretty good company. In today’s episode, that originally aired as an Instagram Live, Lineliz and I have a conversation about all things inner critic and how we can tame it through mindfulness practices and being more aware of our thoughts and self-talk. I feel responsible to mention that as fun of a conversation we had, we did touch on some heavier subjects like suicide and the tragedy in Uvalde, TX. These are topics that can be very difficult for anyone to hear, so if you are sensitive or burnt out from recent events, I would suggest not listening past the 1 hour mark. Here’s a brief overview of the episode:

[05:44] Compassion as a centering theme of Buddhism [8:25] Starting with mindful self-compassion vs. meditation and mindfulness [19:24] How to develop self-compassion as an explicit skill [31:31] How to practice self-compassion without feeling awkward or cheesy [43:50] Normalizing the inner critic [51:55] Lineliz debunks a popular story about the Dalai Lama that often gets told in the mindfulness community [58:15] Even the most successful people in our society still struggle with their inner critic and the tragic story of Miss USA, Chelsi Smith [60:09] The tragedy out of Uvalde, TX, suicide rates in disaffected youth, and mental healthLinks Mentioned In this Episode:

Links Mentioned In this Episode: Lineliz Vassallo Free Downloads to Improve Your Mindset Aspire to Coaching Follow on Social Media: ATC Instagram ATC TikTok Music by Music_Unlimited from Pixabay

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Sign up for email updates here Chances are you’ve experienced some type of pain in your life. Whether it’s physical or emotional, chronic or acute, pain is very much a shared human experience. And not to be a Debbie Downer, but it’s probably not a matter of “if” but “when” for anyone who is physically active or training. In today’s episode I sit down with Human Potential Coach Amir Khan to talk about the art and science behind Biohacking Pain. If you’re unfamiliar with the term, simply put, Biohacking is the art of changing the environment inside and outside of you so your body will do what you want. I don’t know about you, but as someone who has been on a lifelong mission to realize my physical potential, I definitely want my body to do what I want! Biohacking has been made famous and popular by people like Dave Asprey and Ben Greenfield but you don’t have to be a multi-millionaire in the tech world to practice biohacking. As you’ll learn in this in-depth discussion with Amir, there are so many ways to take care of our bodies and relieve (or even prevent!) pain that don’t cost us very much money or time at all. Get your pen and notepad ready - there are TONS of details and information in this episode that you do not want to miss! Here’s a brief overview of the episode: [04:57] Amir’s background and how he became interested in the world of biohacking and what biohacking means [14:27] What people can do to prevent pain and injury on a day to day basis with different self myofascial release techniques for the cervical, thoracic, and lumbar spine [19:44] Why you’re probably rolling out and stretching your IT band completely wrong and what to do instead [22:25] Our bodies sense pain in opposite areas and how to go about correcting imbalances [30:58] Placebo vs. nocebo effect and the power of intention [35:36] Mitochondrial health and is it always bad to have inflammation in our bodies? [47:12] The value of having blood work done before trying any supplement protocol and other ways to track your health [57:41] Cryotherapy benefits and why athletes shouldn’t jump into an ice bath immediately after training [60:09] The importance of understanding HRV for recovery from training and how to manage your stress response [60:23] Amir’s last minute recommendations for other hacks that can help with pain and recovery Links Mentioned In this Episode: Amir Khan Free Downloads to Hack Your Performance Aspire to Coaching Follow on Social Media: ATC Instagram ATC TikTok Music by Music_Unlimited from Pixabay

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In today’s episode Bridget sits down with Coach Michael Kraeuter to discuss a huge area of development that many people miss when it comes to realizing their potential as an athlete. When you look at the greatest competitors, there’s a lot more to their game and capabilities than just what’s displayed in their physical performance. Michael has been coaching all ages in the sport of swimming for over 20 years, continually expanding on his studies at Rutgers University, and Exercise Science and sports. He is skilled in teaching yoga and breath work. And he has a knack for making complex simple, while making yoga accessible so it can help people develop their awareness and move better through life. He completed his 200 hour yoga, teacher training, science of stretching, yoga, trapeze, and yoga, breathing, teacher trainings, all through yoga body. He is also skilled in teaching kids yoga through cosmic kids yoga. Not only can he help you on the mat, but also off the mat as he is a certified human potential coach, as one of his students stated, Michael will lead you out of your comfort zone before you even notice it. Here’s a brief overview of the episode:

[02:32] Michael’s background and how he got into swimming and eventually became a coach [06:15] The inner critic and how we evolved with it [14:28] What true potential is in sports and in life [24:07] Embodied awareness and a cool study that shows how our body interprets things before our brain does [29:53] Flow state in sports and performance [34:07] Michael’s background in yoga and breath work and how he uses that when coaching swimmers [51:41] What we can learn by watching infants and toddlers move and behave [56:17] Michael answers some quick fire questions and why Michael Phelps and Katie Ledecky are two of the greatest swimmers of all time (hint: it’s not because of how many Olympic medals they have)

Links Mentioned In this Episode: Michael Kraeuter Aspire to Coaching Follow on Social Media: Michael's Instagram ATC Instagram ATC TikTok Music by Music_Unlimited from Pixabay

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Bridget Moroney