Take 30: Recent Episodes
Mike LeJeune and Chris Olivieri
We are starting off 2018 having a little fun. We predict everything from weather to sports to the biggest stories of the year.
1:14 Winter Olympic Predictions
4:21 Super Bowl
5:14 Stanley Cup
6:46 World Series
7:32 NBA Finals
7:55 Weather
12:49 Biggest Sports Headline
13:49 Biggest Political Headline
16:00 Biggest Tech Story
19:25 Biggest Business Story
20:57 Biggest Exercise Fad
23:40 Biggest Nutrition Story
We’ve talked about setting and achieving goals. In this episode, we talk to member, Cindy MacLacklan, who trained for and conquered Kilimanjaro.
0:39 The basics of the climb
1:48 The attrition
2:44 Fighting the altitude
7:40 Mother nature
8:30 Why the climb?
10:08 The biggest challenge
10:55 Preparation plan
12:24 The experience at the top
14:30 The descent
16:20 What’s next?
Episode 16: Surviving the Holidays The holidays are an amazing time of year. Friends, family, fun, and good food…sometimes too much good food. This episode examines the key causes of how our health gets off track and the best ways to fix them.
1:54 The unhealthy formula of the holidays
2:39 Step 1 to saying on track - Create a routine now
4:17 Step 2 - Don’t miss a workout
6:13 Step 3 - Plan the season
7:45 Step 4 - Plan your cheat day and be ok with it
9:15 Step 5 - Avoid the meltdown and stick to your plan.
12:21 Action Items
There are a lot of different ways to be successful in all facets of life. Our hosts outline the 5 behaviors they’ve seen common among successful people.
1:08 #5 Behavior - Early Morning Ritual
2:11 #4 Keep Investing in Yourself - Mentally & Physically
5:38 #3 Begin with the End in Mind
8:55 #2 Prioritize and Focus
11:49 #1 Focus on Process Not Just Result
15:10 Action Items
While school is essential for the education of our youth it is also in many ways toxic to their health. In this episode we discuss the two reasons why and how to take action.
0:58 Statistics of sitting
2:14 How sitting hurts our body
4:00 The impacts of chronic sitting
5:30 Physiology background
8:12 Youth nutrition habits at home and school
12:58 Why sugar is a drug
17:30 Action Steps
1) Check your child’s posture
2) Get them active
3) Bring your own lunch
4) Watch Fed Up
21:30 Sample food menu
Episode 13: How to Rev Up Your Immune System Seemingly every year, the turning of the leaves and crisp air temperatures tend to be accompanied by sniffles, coughs, and sneezes. With fall upon us, we take a few minutes to talk about your immune system and how to keep it ironclad this fall.
0:46 - What is the immune system?
2:05 - What are some things that can hurt our immune system?
6:23 - How do we rev up our immune system?
6:45 - Diet
9:38 - Exercise
11:26 - Recovery - Sleep and Chiropractic
15:03 - Marsha & Darsha
17:20 - Action Items
Episode Action List 1. Assess your own system. Are you sick all the time? 2. Assess the checklist of diet, recovery, and exercise? Where do you have the largest gap? 3. Close the biggest gap. If you are only sleeping 3 hours a night, figure out how to get more. If your sleep is great, but you haven’t put a vegetable or fruit in your mouth in [...]
With 70% of the US population classified as overweight and 38% classified as obese, sticking to healthy habits is a huge issue in our country. The formula is quite simple, but how to follow that formula is a challenge. We know why it happens and the best way to fix it.
0:25 - Obesity rates in the US
0:47 - Formula to be healthy
2:00 - Gym retention and utilization rate
4:00 - Common excuses for not working out
7:00 - Why healthy habits don’t stick
11:08 - How to make healthy habits stick
17:32 - Action Items
18:30 - Story of Pleasure Making a Difference
Throughout life we learn many lessons - sometimes even the hard way. It’s amazing how many of these lessons can be applied to business to yield success.
2:22 - Lesson 1: Own your life and make it happen
4:32 - Lesson 2: Take responsibility
6:03 - Lesson 3: Trust your gut, take a risk, and be OK with fear, uncertainty, doubt, and failure
7:25 - Lesson 4: Have confidence
8:24 - Lesson 5: Focus on rocks not pebbles
12:03 - Lesson 6: Focus on small goals
17:55 - Lesson 7: Build a team that shares common values
20:32 - Lesson 8: Put people in the right roles
22:59 - Lesson 9: You don’t have to be good at everything
26:38 - Lesson 10: Nothing replaces hard work
29:00 - Take Action
Episode Action List 1. Identify 2 or 3 of these lessons and figure out how to apply them to your own life. 2. Assess your own life to see if there are lessons you have learned that you can apply. 3. Take action! [...]
It’s easy to agree that making a teen athlete bigger, faster, and stronger will make him/her a better athlete. Where many stop short, is their knowledge of how to do so, when to start, and even the more important benefits of training. We have special guest, Coach Chris Arouca, head coach of Hingham High Football, to discern fact and fiction.
1:23 - Coach Arouca’s coaching and strength & conditioning background
3:02 - Why is strength and conditioning important for teenage athletes and teenagers in general?
8:55 - The components of a good strength and conditioning program for youth
21:26 - Sport specific training - is it real and is it necessary for youth athletes?
30:41 - Can you really train speed an agility?
38:28 - What age can I child start training?
42:50 - Action Items
46:00 - Story
There are a ton of misconceptions, myths, and questions when it comes to chiropractic care. This episode taps into the expertise of our very own host, Dr. Chris Olivieri, to set the record straight.
1:10 - What is chiropractic?
1:52 - Vertibal subluxation
3:25 - What does a normal spine look like?
3:52 - Benefits of a properly aligned spine
4:23 - Age and spinal degeneration
5:10 - Central nervous system and stress
9:07 - Importance of chiropractic care for kids
9:45 - Chiropractic approach vs. typical medical doctor approach. Wellness vs. illness
12:23 - Chyropractic myth
13:52 Neurological advantages of seeing a chiropractor
16:20 - Chiropract myth 2 - once you see one once you always HAVE to
21:06 - What actually happens in an adjustment?
27:03 - Frequency of visits
29:58 - Take Away
30:47 - Closing story
While pain may be a frequent part of life, it certainly isn’t normal. We explore the most common causes of pain, how to prevent it, and even how to properly talk to your doctor about it. As always, feel free to reach out to us at Mike@ReebokCrossFitBareCove.com or DrOlivieri@OlivieriChiro.com if you have any questions.
0:55 What is pain?
3:35 Common causes of pain
6:09 Why pain can be a good thing
9:55 How do medical professionals differ
13:00 How to talk to your doctor
15:13 What to do if you have pain
20:40 How to prevent pain
24:48 Action Items
25:48 Story of how these action items can change lives
There are so many weight loss “truths” that many have grown up to believe that simply aren’t true. Furthermore, the information age has put loads of inaccurate information at our fingertips that further clouds the reality of weight loss. This episode attacks the final 2 of the 5 biggest myths of weight loss head on to replace fiction with fact.
0:38 Listener Question – Should I try fasting?
3:00 What’s better? A 60 minute workout or 4 minute workout?
3:24 4th Myth – More is better when it comes to fitness
9:57 5th Myth – Lifting makes you bulky
14:50 What would deem our podcast and businesses successful
15:39 Action Steps
17:53 How busting the myths changed a life
There are so many weight loss “truths” that many have grown up to believe that simply aren’t true. Furthermore, the information age has put loads of inaccurate information at our fingertips that further clouds the reality of weight loss. This episode attacks the 5 biggest myths of weight loss head on to replace fiction with fact.
1:33 - 1st Myth - Weight is the right goal
6:25 - Why we are so weight obsessed
9:10 - 2nd Myth - Less = Better in the nutrition world
14:56 - 3rd Myth - Low Fat Diet is right diet
18:55 - Why sugar causes fat storage
22:58 - Action Steps
Lyme Disease and other tick born illnesses have become all too prevelant. In this episode, Dr. Elena Monarch of the Lyme and Pans Treatment Center explains to us the symptoms of lyme disease (13:34), what to do if you have lyme (15:27), and how to prevent/check for ticks (19:03).
00:41 - Guest Intro
00:47 - Why talking Lyme Disease
1:40 - Elena Monarch’s Background
3:20 - Why open the Lyme and Pans Treatment Center
7:07 - Entrepreneurial Learnings
8:30 - Learnings as an entrepreneur
10:20 - What is Lyme?
12:00 - How people contract Lyme
13:34 - Symptoms of Lyme
15:27 - What to do if you think you may have Lyme
16:53 - Where does powassan virus originate?
19:03 - How to prevent tick bites
20:15 - How to check for and remove ticks
24:00 - Action steps
25:55 - How to get in touch with the Lyme and Pans Treatment Center - Call 781-923-7000. Rte3A in cohasset. LymeAndPansCenter.com
26:35 - Story of t [...]
We all know moms wear many hats. It can seem near impossible for a mom to find any time for herself, let alone for her fitness. In Episode 4, we interview a South Shore mom that has figured out how to make time for her fitness and knows what to do during it. Sarah O’Shea, mom of 2 and head coach at both CrossFit SciCoh and Reebok CrossFit Bare Cove shares here secrets with us.
0:45 Question from our listeners - what are Mike and Chris’ back stories?
6:20 - How to find the balance
8:52 - Fitness going from priority to actually happening
11:40 - How to feed yourself and your family in a healthy way
13:28 - What percent of the fitness is nutrition?
14:00 - Healthy eating guidelines
15:30 - Discovering the fitness that is right for you
19:10 - Importance of like-minded people
20:47 - How to take action
25:00 - A story of how it all worked for a fit mom
As we pursue a healthy life, one of the most overlooked yet important facets is mobility. The ability of our body to move as it was designed to move can literally save a life - in this episode we share one such story. In the rest of our 30 minutes, we define mobility along with it’s difference from flexibility (3:00), cover the cause and effects of bad mobility (7:15), teach you how to diagnose and fix issues (12:40), and of course leave you with the actions you to take after listening (20:00).
One of the biggest keys to success in any facet of life is simply taking action. In this episode, we teach you the 7 steps needed to turn goals into success. Many dream and talk about what they would, could, or should do. The successful actually make it happen. Action doesn’t take skill or talent, but for it to maximize success, it does take planning.
The question, “why?”, is paramount to success in fitness, entrepreneurship, and life. It’s answer becomes our true north to making priority calls and sustaining our motivation. In this episode we explore why we started Take 30 (0:38), why fitness is important (10:47), and what actions you can take to determine your own why (14:00).