Fear Being Average Podcast w/ Brandon Rynka 365: Recent Episodes
Brandon Rynka
Brandon Rynka is a strength and endurance adventure athlete, speaker and writer.
This podcast focuses on self-optimization, fulfillment and health and wellness insights and philosophies from leading health practitioners and experts in a variety of fields
- Intro:
- Excuse Maker (3:40)
- Not using your home gym (9:30)
- Doesn't prioritize one's health (12:51)
- Person with poor movement mechanics, bad form, lots of imbalances/nagging issues (20:42)
-
The under-consumption of protein is a BIG problem in our society, leading to poor health, rising obesity numbers, and many avoidable issues (00:30)
-
Eat breakfast (12:18)
- Protein shakes (20:00)
- Eat more frequent, smaller meals (24:18)
- Prioritize protein (27:22)
- Strength train: follow a progressive resistance training program (31:16)
- Simon's athletic and fitness background (1:28)
- Carving a path outside of "fatloss" coaching (6:22)
- How to navigate the fitness space and discover credible coaches worth listening to (11:13)
- Importance of training to become more explosive (13:27)
- Top priorities for developing strength in the youth and those new to training (19:03)
- Common missing training links that most people neglect ... but shouldn't (22:50)
- Simon's go-to mental hack to help increase the general populations passion/acceptance of health and fitness (26:22)
- The mindset of Simon, to stay healthy and fit (31:50)
- Educational resources that Simon has created to help his audience (33:07)
- Introduction - The importance of daily rituals
- Exercise (4:25)
- Eat .8 g of protein per lb. of BW min/day (9:50)
- Get outside (14:58)
- Read (19:25)
- Learn about health and fitness (26:20)
- Nurture my passion/calling in life (33:30)
- Eat whole foods 80-95% of the time (37:08)
On this episode we do a deep dive into the what, why and how of "phasing" your workouts. I start off the episode explaining what phasing your workouts can look like and throughout the episode share insight into the importance of approaching your training in this intelligent manner. For quality results, less set backs and a healthier body, phasing your workouts is essential! Give this episode a listen and here the exact reasons why. The BR365 Strength Lab, opening August 1st, applies workout phases to our yearly schedule, to give you the most effective group training on the market. Result driven, pain-free performance.
- Why doing too much too soon is a failing strategy for so many (0:00)
- Reframing what success means (3:30)
- Examples of starting small and how to collect small consistent wins (9:55)
- The overlooked psychological effect of constantly failing at your goals/not doing what you say you're going to do (25:20)
- Why I believe the BR365 Strength Lab needed to be opened
- Why most gyms & training studios don't produce good long-term results and leave most people wanting better results.
- Problems that most gyms/classes and exercise modalities don't solve for its members/community (2:30)
- There's a HUGE missing link between what people THINK they want, and what they actually need for their goals, health and quality of life (12:35)
- Providing a solution to a problem (15:55)
- I'm not selling sexy or quick fixes (18:30)
- Being a mindful consumer, know what gym's truly offer; what to expect from the type of training you're doing.
- Detailed outline of the classes we offer (9:04)
- Membership types, and which membership might be best for YOU (your goals, experience, life-style) (19:33)
- Important things to consider (27:21)
- Knowing how to workout properly is essential to improved quality of life...most don't know how to (30:45)
- Is your future self going to thank you for the training you're doing today? (34:35)
- Your style of training routine should fit into your life-style, not the other way around (43:05)
- SFR Games Presented by BR365 Strength Lab, tease (45:08)
Seasonal programming that I forgot to go over:
Foundational sessions are broken into either lower body focus, upper body focus or full-body focus, depending on the season of training. Foundational strength sessions follow a periodized, phased approach to strength training, with specific seasonal targets.
- Winter is the time to build raw strength and support muscle growth, while also improving over-all fitness levels.
- Spring is where we will continue the process of hypertrophy and achieve strength gains in a more dynamic fashion.
- Summer is structured around sculpting and building lean muscle mass, while supporting a more fat burning approach to strength training, with the use of higher intensity, more unique strength training methods.
- Fall is where we begin to transition back into peak power, performance and strength gains.
All seasonal approaches will continuously support the BR365 Strength Labs mission, which is to help our clients become Strong, Fit & Resilient.
The client/trainer relationship, responsibility to one another Self-discipline (11:04) Trust (16:16) Self-awareness + personal accountability (24:23) Long term focus (30:03) Self-educating (39:04)
On this episode I discuss the benefits and importance of result based training, and why this training approach is the true answer to solving many of the health issues society is currently experiencing , ranging from obesity, weight management, mental health issues, exercise inconsistency, chronic pain, hormone issues, low levels of testosterone and a diminished quality of life.
I also highlight what result driven training looks like, and provide examples of how training outside this scope can lead to long term issues, weight issues and get in the way of a consistent health and fitness practice.
Podcast Intro (00:30)
Books (2:36) Failures (12:20) Experiences (23:16) Connections (33:50)
Understanding how powerful and influential who you interact with truly is
- Mentor (3:46)
- Supportive Partner (9:02)
- Coach (periodic) (15:55)
- Friends/people who are genuinely happy for you (22:22)
- Balanced person (27:14)
- Importance of hiring, working with a good trainer. Understanding value.
- Elite trainers (5:28)
- Mediocre trainers (18:22)
- Bad trainers (27:49)
- The benefits you can see from making these 3 simple adjustments (0:00)
- Mistake #1 (2:47)
- Mistake #2 (15:32)
- Mistake #3 (26:34)
- Understanding the science and art of weight training and the importance of rep ranges
- Strength (4:47)
- Hypertrophy (9:48)
- Strength endurance (13:53)
- Fat Loss (16:22)
- Blended undulated training (20:18)
- Performance (25:20)
SFR Online Training Programs - https://payhip.com/BrandonRynka365
The Importance of holding onto muscle.
How the typical, advertised approach to losing weight is failing 90% ... Stop doing this.
Training sessions: Adaptation > calorie burn
Example of how losing weight can actually still lead to a higher body fat percentage.
My personal experience behind human development, and personal leadership (00:55) Feed your mind daily (4:15) Nurture your health and body daily (13:07) Schedule and structure your days (23:34)
On this episode of the 'Fear Being Average' podcast I talk about the over-correction of "acceptance/woke culture" and how it's doing far more harm than good. This short-cited, irresponsible message is not only neglecting basic human psychology, but aiding in the rise of mental health issues and a growing number of obese individuals, most notably, our young. Is there a way to accept who you currently are while pursuing a life that nurtures basic fundamental necessities like love and happiness in an authentic way? Yes there is. I shed light on how we can balance this, and live much longer, healthier lives full of genuine fulfillment, self-confidence and true practical acceptance. Practical acceptance teaches us to address our short-comings in a positive, healthy, pro-active manner, rather than lazily teaching us to run and hide from what makes us feel bad or sad. Empowering Action and the pursuit of self-growth and human optimization is what true self love and self-acceptance should look like.
- The staying in shape struggle (00:58)
- The elimination method works for any diet...for a short period of time (2:22)
- Calories in vs calories out (4:25)
- Why fitness businesses rely on challenges, and why this is a telling sign of an inadequate approach to body adaptation (5:34)
- You should see consistent adaptation (body development) throughout the year, WITHOUT the need of challenges (6:58)
- The 4 main ways your body burns calories throughout the day: ENERGY OUTPUT = TDEE (Total Daily Energy Expenditure) (9:17)
- Building your body up to become a more efficient calorie burning machine (16:50)
- How eating low puts you in a nutrient deficiency and how this affects your health and body (23:55)
- What it takes to lose a 1lb of fat when you eat low and have a low BMR based on not training in a way to build or support lean muscle (27:28)
- Why we need to improve your metabolic function through eating more and supporting the growth of lean muscle (29:50)
- Getting past the fear and misconception of eating more food is going to hinder results (35:09)
- Going on the offense of looking and feeling better (40:25)
- Consistent calorie deficit and its stress effects. The necessary building blocks for growth (42:13)
https://payhip.com/BrandonRynka365
^ Products & Services
- Why I created the SFR (Strong. Fit. Resilient) Training System (0:00)
- SFR Explained (2:30)
- Training is result driven...different than exercise (5:00)
- SFR Programs explained (8:00)
- How each Program Compliments each other, importance of following a structured phased program (16:00)
- Adaptation focused training / Group coaching benefit (19:45)
- The benefits & value of following a well written training plan designed by a coach (20:55)
- Avatar examples - What Program to choose (22:34)
- Why most people aren't seeing the results they want. How the SFR Training System will help rectify this (29:18)
Intro portion
- Navigating life as a new father (4:45)
- Gareth's start in fitness (12:08)
- The biggest issues revolving around online coaching currently + the best qualities of the online fitness industry presently (18:57)
- "Ultimate Abs" Book, how'd it come to be? (30:00)
- The 2 biggest things people are doing wrong who want to build their abs, according to Gareth (36:35)
- Cake connoisseur - best practices to living a balanced nutritional life-style (42:30)
On this episode I highlight the differences between exercise and training, as well as discuss the value of each.
https://brandonrynka365.com/product/monthly-plan/ - If you're looking for a training plan, check out the SFR System
Introduction (0:00)
Detailed Benefits:
- Full Body Workout (6:50)
- Great Form of Conditioning (10:12)
- Dynamic/fun/versatile (14:34)
- Adaptability to all ages/experience levels (18:20)
- Build Muscle + Burn Body Fat (21:46)
- Work Capacity (24:35)
- Work around injuries/pains (30:25)
- Entitlement and blind self-acceptance is causing our demise
- Covid-19 highlighted people who weren't ready for a challenge.
- Military confirms we're far weaker than ever before.
- Obesity epidemic
- Adele dramatic fat loss and health turn around - "She looks better" is not false.
- Mental health crisis
- Lack of movement is slowly killing us (mentally and physically)
- Self-improvement and personal betterment doesn't mean we don't love ourselves. Reframing how we approach/view self-development.
- We need to become tougher
- Stop getting offended so easily - You're screwing yourself over. If you don't like something, "Change the channel".
- Virtue signaling is a way to distract people from actually improving their life (busy productive people don't do this)
- Challenging yourself is empowering. When you feel better, you do better for others - you create greater impact outside yourself.
- Understanding the value of 3 day full body. Result Driven Routine (:30)
- What does 3 day full body look like? (3:51)
- Science backed research on increased body part training frequency (6:02)
- Recuperating the CNS (Central Nervous System) - Optimal recovery. Muscle Protein Synthesis Response (13:17)
- The unpredictability of life (18:00)
- Creates a more well-balanced, adjusted training routine (24:00)
- Less beatdown of 1 body part (26:48)
- Lots of training variety per session - more engaging/exciting for the mass population (29:47)
Kick-ass New Intro (0:00) Group challenges are failing you (:30) Mass goals (7:45) Takes you away from listening to your body (11:42) Often very extreme/unrealistic (15:05) Short lived, quick result driven. Creates poor relationship with exercise & health (24:57) Terrible exit strategy (28:24) Injuries/pains/adrenal fatigue (HPA axis dysfunction) (32:51)
- Why it's so important to add lean muscle mass (1:26)
- The effects of sarcopenia (3:22)
- Maximizing muscle gain/muscle loss prevention (8:58)
- Boosting testosterone (14:44)
- Progressive Resistance Training - Explanation (17:34)
- Protein Power (21:58)
- Power training (24:38)
- Lifestyle structure for slowing down age related muscle loss (27:45)
https://brandonrynka365.com/product/monthly-plan/ - SFR Training Program details
Topics covered:
Understanding how a muscle grows. Importance of sending the right "muscle building" signal. "2 in the tank" Principle Understanding RPE Progressive overload explained "Ramping up" your sets Benefits of failure training with an experienced lifter, once in a while Expected appetite response
Intro: The importance of a good nutrition coach. Understanding this process better. (1:35)
No Meal Plans (16:36) Behavior focused (20:48) Open communication (25:29) Individualized adjustments/planning for your goals (28:29) Not fast-forwarding the process, just because (i.e. skipping phases) (33:29) Health first approach (39:07) Long term success minded (44:23)
Intro: Why the advice of "just avoid that" is doing more harm than good.
- Exercise 1 (8:10)
- Exercise 2 (17:15)
- Exercise 3 (22:55)
- Exercise 4 (27:00)
- Exercise 5 (32:03)
- Exercise 6 (37:00)
- Exercise 7 (41:45)
Why muscle is so important. Boosting your health span (1:28)
- Have the proper mindset (14:04)
- Periodization/program phasing (22:46)
- Progressive overload (27:48)
- Eating more protein/increasing clean calories (38:26)
- Optimizing recovery (45:30)
- Stay consistent (50:55)
https://brandonrynka365.com/product/monthly-plan/ - SFR (Strong. Fit. Resilient) Training Program - Month-month or 12 month option
@brandonrynka365 - Instragram
Intro: The importance of eating more clean calories and giving your body the nutrients it needs to thrive (recover faster, build strong bones, ligaments, joints, have healthy skin/hair & gut, improved energy, mood and hormonal profile).
- Post-workout ready (8:53)
- Include more "quality" oils in your diet (15:04)
- Don't skip breakfast or meals (27:28)
- Be prepared (33:11)
- Creatine a routine (have a rough understanding of your numbers) (39:19)
Check out brandonrynka365.com for access to free blog resources (info on training, health and life style optimization) along with other tools to maximize your training and become a stronger, fitter more resilient version of yourself. SFR 12 Month Program (month to month or annual payment) available online as well. This is your one stop shop for great programming and group coaching ALL YEAR LONG! And there's more, want more accountability and quality no-nonsense, no BS fitness and health advice? With access to the BR365 Strength Squad community you will get daily insight and engagement from a host of health and fitness professionals to help you make better decisions and no longer deal with poor fitness advice from coaches that don't know what the hell they're talking about.
Intro: How strength training is more complex and detailed than just "exercising" and how doing it the right way has greater effects than you may initially realize (1:35)
Isometrics (10:16) Carries (17:08) Sled work (25:20) Band work (32:01) Mobility work (36:23) Body weight training (41:49)
Navigating the health and fitness space intelligently (1:23)
- Follow a plan (6:28)
- Resistance train/Build a base of strength (10:00)
- Start slow(er) rather than too fast (19:05)
- View your fitness journey as a life-style (26:38)
- Share your goal/desire with family & friends - create a support network (35:10)
- Have some form of external accountability (41:06)
- Don't chase "the sweat", massive calorie restriction or "exercise calorie burn" (46:54)
On this episode of the Fear Being Average podcast, I share insight into the value of following a proven, well programmed training plan. I look at the differences between a non-structured approach to working out compared to a well thought-out approach. I also share insight into the characteristics of a "result driven" training plan vs exercising for fun.
Other topics discussed:
- How to create a life long approach to fitness
- The biological adaptation process that occurs with working out
- Stories and case studies highlighting physiological adaptations
- Why so many people fall in and out of working out
- The shocking percentage of failed "fitness journeys"
- How we can adjust our expectations and focuses to reframe the all too common "quick results > long term fitness and health success"
On this episode I chat with resiliency expert, corporate and youth speaker, and Author of ‘Rise Above’ & ‘The Rise Journal’ Kwesi Millington. Kwesi was a former Police officer who was wrongly acquitted and imprisoned for 2 and a half years. Kwesi used the power of resiliency to make the best out of the unjust situation to not only help himself but to educate and inspire others. An incredible story. We discuss all about resiliency and healthy behaviors that have helped his audience and himself become healthier, more present and engaged versions of themselves.
On this episode I chat with the owners of Aegis MMA, Lyndon Whitlock and Lucas Chaston. Aegis MMA has produced multiple world champions and continues to be a community leader in promoting physical fitness, personal empowerment, self-defence and mixed martial arts.
We discuss the problems society is currently facing. The importance of social accountability. How we can do a better job of navigating the world in a healthier, less fearful manner. Where the world is falling short and much more.
@aegis_mma
@lyndon_whitlock
@lucas_chaston
Aegis MMA
Martial arts school in Oakville, Ontario
2304 Lakeshore Rd W, Oakville, ON L6L 1H3
Intro: (1:30) 1. Focus on the journey of health (7:21), Prepare for success (13:21), Get your steps in (19:18), Join an accountability group (24:44), Strength train 2 x / week at minimum (30:00) , Remove temptation (37:33), Get those closest to you on board (41:58), Ask for help/take complete ownership of your situation (46:42)
Enjoy today’s episode! On this episode I can about my own personal experience and the remedies and life style choices that have kept my body healthy and strong for over a decade+.
Intro (1:40)
- Take complete ownership (4:15)
- Follow a workout regime (18:10)
- Create real structure in your life (25:28)
- Remove distractions (35:36)
- Pursue activities that align with your ultimate goal in life (42:56)
@brandonrynka365
brandonrynka365.com
Episode details:
@evolvetoexcel
- Greg's journey to becoming a nutrition and fitness coach. His history in this space. What a good coach does well (1:05)
- Importance of becoming a better communicator to help clients excel (4:35)
- Articulating a holistic approach to getting clients lasting results (7:06)
- The power of analogies to help clients view health and fitness in a healthier way (9:46)
- The power of identity change (14:20)
- Reframing health and fitness (18:56)
- How not to over-complicate changing your body for the better (21:45)
- Importance of strength training, in particular women (26:59)
- The dangers of going past your maximal recoverable volume (32:22)
- Mission for Evolve to Excel and where to connect with the company (36:28)
Introduction, what categorizes a super food (1:33)
- Every Day Super Food 1: (7:43)
- Every Day Super Food 2: (14:10)
- Every Day Super Food 3: (18:55)
- Every Day Super Food 4: (23:26)
- Every Day Super Food 5: (27:45)
- Every Day Super Food 6: (30:56)
- Every Day Super Food 7: (34:35)
- Every Day Super Food 8: (38:38)
Introduction (1:00)
- Workout at the time of day you feel your best...if you can (3:20)
- Engage in new spaces/exercise modalities. Challenge the status quo (8:24)
- Focus on how exercise & working out makes you FEEL (14:12)
- Look at food as fuel for better health and performance (20:42)
- Do something active everyday (29:28)
- Join a community of like minded/helpful people (35:14)
Get Kion
Your coupon code:
BR365
Your affiliate link:
https://glnk.io/j6vy/brandonrynka365
https://getkion.com/blogs/all/protein-powder-uses
Intro
What does motivation look like; the unexpected benefits of being highly motivated (1:40)
- I listen to inspiring people doing cool stuff & read about tools to be successful (12:15)
- I set goals (17:18)
- I think about & envision my ideal life (24:45)
- I create new exciting endeavors in business and in life (31:44)
- I try not to consume 'mediocrity' - too much "doubt" & "what if's" (36:24)
- I've adopted the "Why not me" mentality and growth mindset (43:36) - Carol Dweck - Author of Mindset; Angela Duckworth - Author on 'Grit'
Get Kion (Supplements) Coupon Code Sponsorship Link https://glnk.io/j6vy/brandonrynka365 - Your coupon code: BR365 for 10% OFF
My preferred products: The Strength Bundle: Protein Powder, Creatine & Amino's (recovery & muscle enhancer)
BR365 Strength Squad - Annual Membership $99.99 - Price goes up Nov. 1 - https://brandonrynka365.com/br365-strength-squad-membership/
Podcast Episode:
Importance of testosterone & its role within the body (2:10)
The 6 sure-fire ways to boost T-Levels (11:42)
- Lifting weights & periodic high intensity training (12:42)
- Stop dieting all the time. Eat in a balanced manner (18:46)
- Manage stress levels (23:31)
- Get sunlight, spend time outside (29:21)
- Get consistent good quality sleep (33:16)
- Live a healthy life-style (39:32)
Mainstream focus on dieting (1:30)
"Why do I hold onto weight even though I'm eating in a calorie deficit" (5:50)
Problems with eating 'low' too for an extended period of time (10:04)
The reverse dieting process (13:44)
- Importance of finding time for physical practices throughout a busy day (1:35)
- Oxymoron? 6-7 days per week for a BUSY person? (6:54)
- Chronic stress symptoms. How structured movement and exercise can actually enhance all areas of your life (9:50)
- The weekly breakdown: (20:56)
What does healthy eating consist of, really look like? (4:01)
Where did this myth of "eating healthy is expensive" come from? Let's break this down. (13:11)
Protein on a budget (19:55)
Healthy carbs on a budget (27:34)
Healthy fats on a budget (35:50)
What are accessory exercises (1:41) Benefits of accessory exercises/movements (7:00) Main accessory exercises to throw into your routine - i.e. "Secondary Exercises" (20:04) List of awesome accessory movements per muscle group (covering the entire body, muscle by muscle) (32:50)
- What does proper 'reverse aging' look like? (1:32)
- What are the Blue Zones & what can they teach us about living to 100 and staying healthy into advanced age? (7:42)
- Main Western Principles worth attending to & their effect on our health span. (19:40)
- How to successfully adopt these principles in everyday life. (38:52)
- Role of a coach (1:45)
-
Benefits of a coach (9:15)
-
Unable to stay consistent (14:16)
- Yo-Yo results (18:20)
- Chasing "fad" "Trendy" diets/exercise modalities (21:08)
- Plateauing (25:43)
- Unmotivated/Loss of passion (29:32)
- You're stubborn (36:38)
- You feel lost (39:34)
- You don't always follow through (45:28)
- You're making a major life transition (50:26)
- How to pick a coach (56:24)
- Yes, both training & exercise are incredibly beneficial, explained. The hidden benefits of each (2:30)
- Alarming stats of obesity & over weight population - Canada & US (5:30)
- What does "training" consist of (9:04)
- What categorizes "Exercise" (12:24)
- My Strength & Endurance projects MUST consist of a 'training plan' (16:37)
- The value of both exercise and training (18:30)
- How you should choose what you do, based off stress (26:22)
- Why training is a must for those who want genuine improvements in strength, conditioning & body shape (29:30)
- Amazing (surprising) benefits of true resistance training (32:49)
- Balancing Training vs Exercise - my professional recommendation (41:14)
- Intro: Why is rest so important. Where does growth actually take place, how does it occur. Addressing the stress epidemic. (1:29)
- Movement Builds Momentum (10:10)
- Stretching & Massage (15:48)
- Light aerobic activity post workout (23:23)
- Nutrition for recovery (29:15)
- Contrast showers & Saunas (38:46)
- Importance of Sleep (43:20)
Introduction: Understanding what your body needs. Being in tune with long term health. (1:27)
- Under-eating, under-consuming important nutrients (4:09)
- Too much of the wrong type of exercise (working out too hard too often) (23:17)
- Overconsuming "healthy" items containing sugars (33:54)
- Working instead of resting (41:58)
- Gluten-free (48:06)
- Not eating before working out (54:26)
- Always weighing yourself (58:40)
Introduction: Importance of understanding what adaptation is being created with a particular style of workout. Why certain styles of training may not be great for you at the moment. A deeper understanding of the statement "doing something is always better than doing nothing"...perhaps this isn't always the case. (1:33)
- Body Building (5:56)
- 5 X 5 Program (18:26)
- CrossFit Style (25:57)
- Group Classes (33:13)
- Cardio based (39:39)
- Performance Training (45:52)
- Strength Focused Training (51:13)
- Conditioning (58:00)
- HIIT (1:05:36)
- Why removing unnecessary fat is essential for an improved quality of life (1:12)
- Big high protein breakfast (11:00)
- Pack a lunch/snacks (20:45)
- 1 major habit at a time (26:48)
- Eat a little less, move a little more (33:18)
- 5-10 minute HIIT at the end of your workout 2-4 x / week (39:10)
- Closing "must-do's" to truly maximize the above tips (45:26)
-
How a healthy relationship assists in a healthy body and mind (1:26)
-
"The 5 Love Languages" (5:40)
- Gratitude before bed (11:00)
- Share morning love (14:14)
- Monthly specialty dinners/acts of kindness (18:35)
- Supporting one another (21:51)
- Not being "flaky" (26:39)
- Individual freedom and independence (28:00)
- Adapting gracefully to partners periodically busy schedule (33:28)
- Constant support of partners ambitions/goals (37:01)
-
On-going communication - respectful communication (43:03)
-
Easy DAILY add-ons to help turbo boost a thriving relationship (51:29)
**Podcast Episode Recorded outside from Bronte Conservation
- Introduction to todays episode (2:02)
- My thoughts post, "Great Canadian Record Challenge" (3:10)
-
Blurring the lines of strength and endurance (7:50)
-
Building a strong, stable foundation (10:38)
- Unilateral work (22:29)
- Building a solid base of absolute/relative Strength (27:48)
- Building Muscle - Putting on protective tissue - Large focus on posterior chain (33:59)
- Increasing my work capacity (42:27)
- Programming my workouts around stress - Not over stressing my body. Manipulate intensity (46:50)
- Functional movements/dynamic movements (sprint, swing, jump, side-to-side movement) (53:20)
- Appropriate rest and fuel [calories, macro nutrients, hydration] (56:03)
Introduction of todays episode (0:00)
- The overcomplexity of nutrition and why we need to go back to the basics (1:58)
- What's the importance of Nutrition? Why do we eat? The "body-mind" connection (5:04)
- Understanding your goals. Truly knowing where our body is starting from. Eating for your wants & needs while preventing yo-yo results (9:56)
- Eat whole foods. What do whole foods look like? (15:28)
- The most important macro nutrient most people are missing out on: Protein. (19:10)
- Importance of working your way up to eating at maintenance [i.e. a healthy macro/caloric profile] (25:25)
- Complete list of good sources of protein [meals & snacks] (29:12)
- Carbohydrates: Utilizing carbs for better health & importance (37:19)
- Quality sources of carbohydrates **oats forgot to mention (41:26)
- Necessity of healthy, high quality fats (skin, eyes, cognition, disease prevention, mental health etc.) + good sources of fat (46:22)
- Putting together a plan that re-balances our hormones & sets us up for true long term success (51:42)
Introduction
What categorizes "best bang for your buck" exercises (2:00)
The incredible benefits of the "best" exercises (5:00)
The 'BIG 5' + 1 (12:52)
Benefits of varying the 'big 5' (20:20)
Top 2-3 exercises per muscle group (21:38)
- Glute builders (23:04)
- Shoulders (26:36)
- Chest (26:50)
- Hamstrings (27:53)
- Quads (28:54)
- Biceps + Back (30:19)
- Triceps' (31:45)
- Traps (32:06)
How to program these into your routine (33:10)
Introduction -
What consists of a "hack"; Importance of "hacking" your environment (2:22)
- Walk/move during phone calls, phone meetings, zoom calls etc. (5:38)
- Eat a healthy, nutrient dense BREAKFAST (13:26)
- Stop eating after dinner (26:07)
- Listen to inspirational content before bed (37:54)
- 'Schedule' social use (set times, be mindful, set intentions) (47:38)
- Structure your day before it begins (53:43)
Episode description
Episode Intro: Importance of affective workout programming, and how each of these 5 aspects play a much larger role on your progress than you might currently know (2:30)
- Training in 'blocks' (7:49)
- Rest periods (20:49)
- Exercise order (31:59)
- Training intensity (44:45)
- Weight selection (54:50)
- Nic's origin story (2:50)
- What came first, the weight room or the athletic pursuits? "The chicken or the egg?" (8:40)
- How Nicolas turned pro - benefit of pursuing a challenge without over thinking the outcome (13:50)
- Benefit of strongman training in "everyday" training programs for the average exerciser (16:50)
- Nic's training for a typical strongman event (20:40)
- Recovery/fueling practices to build/grow stronger (32:30)
- Importance of peri workout nutrition (pre, post and during) - 2 golden rules to get in the calories you need to grow (39:55)
- Go-to success principles that Nic has used to become one of the best in his sport (44:30)
Intro - David Sinclair on the JRE Podcast and what he didn't address; the negative side effects of promoting 1 meal per day
- Reduces muscle mass and performance (7:50)
- Lose/minimize strength gains (18:44)
- Nutrient deficiencies (25:14)
- Creates an unhealthy relationship with food (36:48)
- "How does stress impact one's training (1:38)
- "Recovering fast(er) after hard training sessions" (14:54)
- "Alleviating/preventing heel pain i.e. plantar fasciitis" (26:19)
Intro - Why it's important to build muscle. The difference between the sport of Body Building and 'Body Building' aka Building Muscle (1:15)
- Train with intention. Train with intensity. (4:15)
- Eat like you want to build muscle (12:03)
- Lift/workout more often (28:22)
- Truly emphasize recovery - Don't neglect this (37:38)
- Train with higher levels of TUT (Time under Tension) (45:57)
- Sample workout layout you can use to Build Muscle Fast
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Intro: What do influencers actually do? How do they negatively affect the health and fitness space? (1:12)
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Influencers preach the wrong stuff OFTEN (5:20)
- Influencers hook you with the " Get fit fast marketing/approach" (15:45)
- Influencers neglect the psychology/mindset behind getting in shape/staying in shape (25:34)
- Influencers promote fake results & manipulate images - Lie about how they achieved their physique (35:40)
- Adopt new modalities 2. Use Eccentrics & Isometrics 3. Get outside (move more, keep training exciting) 4. Apply Bands for added tension 5. Work with a coach/trainer
Intro: Benefits of cardio; Why keeping strength & muscle is very important (1:02)
Conditioning > cardio (6:58) Aerobic (zone 2-3) training (1-2 x per week) - low intensity (17:31) Proper programming of resistance training (outside of cardio sessions) (27:22) Walk (32:59) Interval training (39:06) Nutrition (45:22)
- How to know when to cut, maintain and "bulk" and how long should to do each session (1:47)
- Ditching the scale? (17:16)
- Pre-workout/post-workout “snacks”/meals (29:26)
Extra Podcast notes:
Q #1. If gains are going strong, and you're having fun, keep the phase rolling!
Q #2. Be mindful, and apply self-awareness to your relationship with the scale
Q #3. Any carbs will be helpful. I mentioned a lot of High GI due to the quick absorption rates, but I still promote oatmeal and lower GI carbs before hand, just know they will be digested slower, and should be eaten 2-3 hours prior.
- Question 1: "Maintaining a healthy mental mindset when times get tough?" (1:43)
- Question 2: "How to lose a lot of weight quickly"[I don't recommend] (11:05)
- Question 3: "How many times should I be lifting per week" (17:31)
- Question 4: "How long does it take a muscle to grow? Is it the same for everyone?" (23:21)
What does happiness really look like? Intro (00:54)
- Under-stimulated (5:53)
- Lack of gratitude (13:25)
- Lack of ownership/personal accountability (23:52)
- Negative programming (32:20)
- Too few meaningful relationships (41:15)
- Feeling "stuck" (49:23)
Intro - Society today and chronic stress (1:46)
- The "Big 3": sleep, nutrition, mindfulness practices (6:12)
- Build your lifestyle around the stress (23:38)
- Scheduling therapeutic activities in advance - incorporating therapeutic measures in your life (30:47)
- Disconnect from high stress-based vices (41:23)
Intro: Why teaching yourself to do more in less time will aid in greater overall well-being (1:00)
- Strength Train (6:35)
- Take breaks every hour (14:31)
- Interval style cardio > steady state cardio (25:45)
- Structure "blocks of time" - prepare your day before hand (35:51)
- Set specific times of day for small tasks to be complete - email, text, social media (42:19)
What makes an attractive body? Evolutionary research (00:54)
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Frequency (6:36)
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Exercise selection (12:53)
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Isolation movements to sculpt - How to use them appropriately (22:02)
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Slow and connected movement of weight (use of tempo and isometrics) (30:58)
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Implementing proper strength building methods (progressive overload, changing your training up, sticking to a plan) (39:49)
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The mentality associated with achieving an awesome looking physique (50:55)
What a winning mindset looks like – my experience developing a winning mindset (1:20)
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Look for the positive (6:13)
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Engage in uplifting content (12:31)
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Surround yourself around other winners (19:26)
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Own everything – stop making excuses (26:58)
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Challenge the person you are (34:25)
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Get clear about your values (42:36)
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Show up – beat resistance (45:57)
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Appreciate & apply delayed gratification (53:20)
Difference between exercise and working out (00:55)
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Get strong (4:32)
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Stop doing so much "fluff" - bands, wasteful exercises (10:02)
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Invest 80-90% of your time doing the 'big 5-6' movements (12:12)
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Become mechanically sound with technique (20:16)
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Know Your Calorie and Macro requirements based on your goals (28:16)
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Build a strong foundation (32:28)
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Stick to a plan (PLEASE) until progress halts (40:32)
Intro (1:27)
Finding balance between success and happiness (4:40)
Disconnecting your identity from what you accomplish (7:47)
Importance of knowing your values for genuine happiness and success in life (14:30)
Spreading the word of strength training and the benefits it provides (21:33)
Go-to business strategies to create greater profitability (28:13)
Making more money, by first being passionate about what you're doing (33:03)
Morgan's main success principles she lives by (37:53)
The thing that's preventing most of us from committing to our goals & how to combat this (46:13)
Power and accelerated progress of working with a coach/mentor (50:09)
You can find me @brandonrynka365 & Morgan @morgseliz
Visit brandonrynka365.com for FREE Resources as well as guides and programs to help you optimize your health, fitness and wellness journey. Stop guessing and seeing temporary results, and join our community today.
Science Says Only 8 Percent of People Actually Achieve Their Goals. This astonishing statistic highlights just how important it is to embark on strategies to improve the likelihood of us achieving our goals. On this episode you will learn EXACTLY how to do this.
Episode Intro (1:05)
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Visualization (2:24)
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Share your goals (11:26)
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Increase accountability - 95% chance of increased success (17:25)
4. Start small (23:15)
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Work on your goal every day to some degree (30:05)
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Invest in your goal [books, articles, podcasts, courses, workshops, conferences, certifications (35:20)
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Accepting failure as a learning tool (42:58)
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Eliminate the noise (50:36)
@brandonrynka365 brandonrynka365.com
Overview of today's podcast episode (1:00) 1. Reducing too many calories (eating too little calories) (5:08) 2. Lifting light weights - "focusing on tone" (14:10) 3. Excessive cardio (21:36) 4. Under-consume Important macro nutrients (31:00) 5. Poor sleep & high stress (40:28) 6. Obsess over the scale - using less than ideal measurements of "success" (46:46)
@brandonrynka365 - Instagram brandonrynka365.com - FREE Resources, Training & Nutrition Programs available
This episode was recorded along side Mobility and Strength Coach Matthew Bacon, a good friend of mine, and expert in the field of strength, health and fitness.
(1:11) Matt and I talking about recent events (Super Bowl, Tom Brady being the G.O.A.T)
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(9:55) Elimination diets (keto, carnivore, paleo, vegan, vegetarian)
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(27:17) Excessive intense exercise
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(39:26) Undereating to "Improve" body composition
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(51:51) Using stationary cardio equipment properly (most effectively for your goals)
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(1:01:28) Lifts & movements you don't do, but should do
You can find this episode on YouTube on my Brandonrynka365 page Follow us on Instagram @brandonrynka365 @coach_matthewbacon
- (3:50) Calories are too low
- (9:27) Poor programming (lack of periodization)
- (14:51) Poor weight selection
- (19:53) Lack of progressive overload
- (25:23) Chasing two rabbits
- (30.56) Not lifting heavy
- (38:06) Improper technique & mechanics
- (43:05) Lack of activation through the working muscle (priming & mind muscle connection)
- (48:58) Not recovering properly (poor sleep, overdoing sessions, chronically stressed)
- (53:45) Not enough frequency
(5:23) Reducing Stress (11:26) Proper sleep hygiene (19:46) Exercise: How much & what kind (29:44) Power of vitamin D: Mood, testosterone, recovery (39:23) Balanced approach to Nutrition: Protein, fats & carbs (44:37) Strong Immune system (46:59) Mental Health: Purpose, connection, mindset, outlook (51:37) Putting 'healthy' altogether
- Lack of Motivation (1:51)
- Uncertainty (5:33) 3 & 4. Lack of results & Improper technique and programming (9:36)
- Stale environment (22:43)
- Eating doesn't match their goals (28:22)
- Poor sleep hygiene (35:45)
Corinna is a Registered Dietitian, Spartan Pro Team Racer, Tough Mudder Champion, 2018 Crossfit Games Competitor and Winner of the 2019 Spartan Stadion Series.
On this episode she and I discuss balancing values, and enjoyment with high level competition and performance. We also chat about healthy nutritional approaches, lessons that have helped form Corinna’s outlook in life and incredible successes as well as goal setting, structuring a productive fulfilling day and the thrill of taking on exciting new challenges and experiences.
(6:42) Who is Corinna Coffin - What it takes to be a Professional Strength and Endurance Racer
(13:54) Balancing goals with sacrifice, values and well-being
(21:27) Optimizing tough love; finding the good in it
(26:59) Nutrition Advice
(31:12) Debunking restrictive diet approaches
(35:42) Nutritional sustainability and aligning nutritional structure to one's goals
(41:00) Building a strong resilient physique - ready for all challenges; not undereating; performance based training
(50:09) Importance of challenging yourself in the weight-room
(54:27) Structuring her optimal balanced day (work-life balance)
(60:02) "Scrolling" vs "Living"
(63:46) Goal setting for success
(66:17) Taking on exciting challenges: mental and physical benefit
(70:43) Corinna's go-to aerobic and anaerobic exercises (If she had to pick 1 of each)
(74:45) Best advice/lesson her parents taught her
(76:10) Where to find Corinna - nutritional coaching & advice @cscoffin13
Episode notes. Before you read on, please be sure to subscribe and rate! And if you enjoyed listening, be sure to share the episode by hitting the 'share' button.
Episode notes:
(6:55) How TJ found his passion for wrestling
(9:18) Learning from experts - speeding up the developmental process
(14:15) TJ's introduction into strength training - training with 'The British Bulldog', Davey Boy Smith
(17:20) Insight into the infamous 'Hart Dungeon': Building a resilient body and mind
(27:00) First glimpse of becoming a WWE Superstar
(27:45) Balancing well-being on the road, while away from home 300 days a year
(33:30) TJ's Career ending - near fatal - neck injury
(43:40) Workhorse Fitness - Importance of supplementation for performance benefits
(50:44) TJ's optimizational practices to enhance performance, and live a healthy, fulfilled life - Importance of living in the moment
(55:04) Wrestling questions with TJ
On this episode TJ and I discuss his introduction into wrestling, training at the infamous Hart Dungeon, learning from the all time greats, from Bret “The Hitman” Hart, Jim “The Anvil Neidhart” & The British Bulldog, Davey Boy Smith. We also talk about his career ending injury, how he bounced back from a potential fatal broken neck, creating his own supplement line, to working as a current WWE producer. We of course jump into some wrestling questions: who was his favorite wrestlers growing up? his favorite match of all time? And dream matches he wish he could have experienced. As always we also learn about TJ's performance tips to achieve at the highest level.
(1:50) Creating Cave Magazine (3:08) Hitting 'Marketing Gold' - Florida Panther Season Tickets (5:30) Understanding The Power of Marketing (15:00) Becoming World Class (19:00) Motivation vs Sense of Duty (24:45) '75 Hard' (30:00) Creating sustainable growth through consistency and habits (33:05) Look 5 ft in front of you and look 20 ft in front of you at the same time concept (35:45) Planning for big picture goals/navigating decision making (41:35) Leadership traits of top high level performers: Let go of control, moving with confidence, healthy communicators (45:35) Jordan's go-to non-negotiable habits
On this episode Brandon details his latest Strength and Endurance Record First Project, “North America’s Strongest Ultra Endurance Project”
Intro
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Description of Project (2:45)
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Why? (5:25)
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Maslow's Hierarchy of Needs (18:00)
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How I prepared my body for this event / benefits of Strength Training (22:03)
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My training (27:40)
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Mindset - Adopting a Growth Mindset (29:50)
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Positive coping strategies (34:35)
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"Wintering" the body and mind for success (47:40)
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Project strategy & methodology (52:15)
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Central Governor Theory - Pushing past your limits (64:50)
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Intrinsic vs extrinsic motivation (67:50)
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FAQ - Hardest part of the project? (73:35)
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What's next? (76:40)
On this episode I have the privilege of speaking to Professional Triathlete, iFit Trainer, accomplished trail runner and awesome human being, Ashley Paulson. Ashley has WON over 22 marathons, competed in 15 + Ironman triathlons, placed first in an ultra Ironman, breaking the course record by 6+ hours, while competing and winning ultra marathons on the side. Basically, she's a STUD ENDURANCE ATHLETE! She also qualified for the 2020 Olympic Marathon trials, posting a 2:40:00 time, 4 minutes short of her personal best. On this episode we discuss: (5:00) Ashley's journey into sports and endurance Racing (7:45) Transitioning from running enthusiast to eventual professional (by accident) (18:45) Performing at a high level, while being truly authentic and happy, as well as loving the process (23:45) Balancing family, home life, happiness and high level performance (27:45) Building unity with those you love: sharing values to maximize a passion filled life (37:20) iFit Coach (42:25) Cross Training (47:20) Happiness & true awareness > Blind Pursuits (48:30) Becoming and staying a '5-tool performer': Ashley's Main Tips (52:58) Follow Ash's Journey @ashkickn
(2:05) Getting started in strength training & weightlifting; making it a career: The how and why.
(8:30) Longevity training/principles: Health, Fitness, Longevity, Performance
(10:15) Becoming a Strength Coach
(11:30) Strength training in Hypertrophic program outlines
(18:00) Long term physical benefits of Strength Training
(25:18) Speed work with compounds/complexes for optimal performance and aesthetic development
(29:35) Generating passion through embracing the process
(35:15) Understanding the sacrifice that comes with a desired goal/result
(41:58) "If you chase two rabbits, you'll go home hungry"
(43:30) "Sharkhabits" & "Pirate Maps" for desired results
(48:25) Power of consistency
(50:45) Dan's 3 coaching points
(56:08) Where you can find more information on Dan John and his expertise http://danjohn.net/
JT is a former Professional Hockey Player, competing in Russia and France, turned Lifestyle and Wellness Entrepreneur. On this episode we discuss: (1:25) Transition from Pro Hockey to Successful Wellness Entrepreneur (4:45) Achieving Self-discovery through therapies (7:40) Finding passion in what you do (11:32) Balancing building a brand with working (12:50) Restructuring your relationship with Fear (18:51) Speeding up results - Diving into a new habit > getting a "feel" for it (23:04) What RESET is all about - mission, big picture idea (26:35) Hockey Media Company - connecting fans to the athletes (32:58) Energizing Habits for success and fulfillment (41:05) Connecting with JT on Social - @jtbarnett @reset_
On this episode Dr. M and I discuss:
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(2:11) 3 onset Financial Practices
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(9:00) Financial Anchoring Principles
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(14:03) Creating Financial Buckets, diversifying your finances
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(26:00) Training your financial behaviour - building habits
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(30:50) Getting past living paycheque-to-paycheque
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(33:00) Kidonomic Series' basic financial principles - (4 tips)
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(41:25) How not to justify unnecessary spending, understanding your behaviour
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(46:20) Strategy to prevent impulsive buying
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(50:25) Knowing your financial motivation
On this episode we discuss:
-Stronger you System & Taking care of your mental health (2:00)
- Navigating social media in a healthy manner (11:40)
-Embracing the flow state (18:30)
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Growing up, getting bullied, being true to herself, transitioning into the fitness industry (21:25)
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Being proactive amidst adversity/hardship (25:00)
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building businesses and investing in yourself (29:15)
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common challenges most people face and the solutions to them (37:00)
- mental and morning priming (43:20)
- Rituals & fulfillment practices (48:15)
On this episode we discuss keto and the brain, the ketogenic diet, supplementing with Ketones, healthy lifestyle choices for a more fulfilling life, preemptive health choices, preventing disease and health practices aiding in longevity
On this episode Sally and I talk about growing up and transitioning into ultras (3:30) Balancing your passion & values (6:45) Being true to yourself (15:15) Staying focused amidst adversity (18:45) Nickname "The Yellow Runner" (24:55) Embracing Intrinsic experience/being in flow (30:45) The hidden blessings behind challenging moments (39:00) Shout out to Ash (46:00) Ultra and cross training (47:15) UTMB Ultra Race (1:02:30) Learning from failure (1:09:45) Balancing learning from failure and not making giving up a habit (1:12:25)
Topics: 2019 IBJJ (International Brazilian Jui Jitsu) Worlds, Mental Priming, Programming against anxiety and depression, facing discomfort, intentional practice, power of environments, visualization techniques, routines and structure, his music career
Josh Hubbell is a fitness coach with a truly amazing athletic background, performing at the highest level in a multitude of disciplines. Josh was a National Champion CIS Football Player (CFL Interest still remains), holds the unofficial under 25 bench press record (420 lbs), is a 2022 Olympic Bobsled recruit after testing off the charts this past year and is a Taekwondo Black Belt. Josh is not only a freak athlete, standing 6'1, 240 lbs, but has a great mind for health and fitness as well. We chat all about mindset, fitness, strength training, programming, and achieving balance in one's life with proper structure and outlook on our daily habits. SUBSCRIBE & SHARE. - Fear Being Average
On this episode I sit down with the #1 ranked Bantam weight MMA fighter in Canada & Bellator Fighter, Josh Hill. We talk about his fighting career, his time on the Ultimate Fighter season 18, his ups and downs in the sport, living a life on passion, the power of mindset, mental reframe for success and we share our philosophies on “success” and happiness. We also have a Q and A section (50:00) where we discuss athleticism and work ethic, and even talk some pro wrestling
Michelle Valberg has been to some of the most unique and incredible places in the world to shoot the wildlife, nature and culture that resides there. From the Canadian Arctic, to the Great Bear Rainforest and Tanzania, Africa, among others, Michelle has captured photos that have earned her a place as a leading and award winning Canadian Adventure Nature Photographer
In this episode I talk with Mike McKnight, an ultra runner who won the Triple Crown of 200s presented by Destination Trails, by winning all 3 200 Mile races in 2019, all 1 month apart (Big Foot 200, Tahoe 200, & MOAB 240) ; we discuss his Journey into running, dealing with depression and persevering in the face of injury
Becoming strong, capable, focused, assertive individuals worthy to take on the “dragon”’ and get the gold
This episode sheds light into A players, B players and C & D players. I talk about how people get themselves stuck in a category and developing the self awareness to optimize ones situation
On this episode Ben and I talk ultra running, his incredible ventures, The Wasatch Tahoe 300 Project, living a balanced life style, finding your “Why”, Waffle Sunday, training regime, and developing true self awareness
Suzie Yorke is the CEO of “Love Good Fats”, a fat based supplement company focusing largely on healthy fats in bars and shakes. Based out of Toronto, Suzie has one of the fasting growing Fat based Bars on the market, in Canada and the USA. Suzie is a 12 time Ironman and has been in the Health and food industry For over 20 years!
. Put your ego aside, redemption is a beautiful thing, we are much tougher than we think, programming is a real thing, comfort is much sweeter when it’s earned, admiring yourself is so much more fulfilling than searching for the admiration of others
On E.2 or Brandon’s Health Tip I discuss the benefits of a structured life, how it can help us make more logic, less impulsive based decisions and specific ways we can apply structure to our lives
This Solo inspired episode dives into the subject of Postprandial movement (movement after eating a meal): benefits, timing, intensity
Fear Being Average Podcast E.13 | Pro MMA Fighter, Coach at BTC: Sirey Sidey
Topics:
- Making his way into professional fighting
- Living to hit the "10s" of life - not settling in a state of 4/5 your whole life (19:00)
- Mindset: failure = opportunity to learn (20:30)
- Daily habits, rituals and routines that aid in his success
- Mindset of a fighter
- Developing clarity and calmness through meditation
- Programming Your mind: Podcasts, Reading, Mediation, Specific Skill focus
- Structuring an optimal day (50:00)
Fear Being Average Podcast E.5 | Fitness Expert, Owner of Beauchamp Fitness and Nutrition - Riley Beauchamp
Topics:
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Growing his business/ difficulties balancing business, social and health
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Effects of food on your gut, sleep, health, longevity
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Fasting: benefits, how he fasts
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Self destructive behaviour
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Daily productive habits
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Healthy detoxes
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Living for Monday not the weekend
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Pain of staying in negative relationships
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Creating balance in Your life
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Self-auditing yourself constantly
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Stop caring about the external, be happy with what you're doing, who you are, direction you're going
Fear Being Average E.9 | Health and Wellness Practitioner, Holistic Health Coach, Founder 2.0 Toronto, Consultant
Topics:
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Connection is the new currency
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The "all principle"
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Ultra Running: training, competing, mindset
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Reading an environment, communicating effectively
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Importance of self-discovery, self-study
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What is "happiness" (31:00)
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2.0 Toronto - bringing integration to education
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Developing important EQ skills
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Planning for new projects (1:00:00)
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Embracing Stillness
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Life as a MMA Coach
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Transition from National Champion Collegiate Wrestling to MMA to MMA Coach
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Being a great Leader (13:00)
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Power of experiences to new opportunities (23:00)
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Perspective shift of dealing with Pressure and fear (32:00)
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Psychologically Why so many of us choose to live in an unfulfilling state (39:00) - accepting discomfort
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Importance of knowing thy self, knowing your intrinsic why (47:00)
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Structuring a healthy life style
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His time spent in the Canadian Armed Forces
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Experience as a Trainer turned Business Owner (10:00)
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Importance of well balanced diet/ routined fitness regimen
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Understanding what you like doing as exercise
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Growing Your own garden (35:00)
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Dieting and training (40:00)
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Advice for people looking for trainers (50:00)
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MMA/Boxing Career
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Dealing with adversity in the ring and outside
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Understanding Your Purpose
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Excuses/weak people
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Importance of setting goals: emotionally, mentally, physically
Topics:
-
Finding Your identity outside of your job, sport, hobbies
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Being okay with who YOU are
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Power of True Belief
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Letting go of control of everyone else (22:00)
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Art of communication - (27:00)
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Taking Your happiness away from the result; embracing the process (30:00)
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Being Happy for others success (40:00)
Topics: Ray and I discuss challenging yourself, his expeditions across the Sahara Desert, pulling yourself out of adversity, making the choice to live an exciting fulfilling life and his mission as the founder of impossible2Possible
Topics covered: osteopathy, mental practices, hacking your environment for optimal health and wellness, eliminating excuses, benefits of challenging yourself