RD3: Recent Episodes
Roger Dickerman
Control the one thing that you can during uncertain times: you.
The challenge is simple. Each day and each episode, input something positive, output something productive, and activate your body.
Join fitness and wellness strategist Roger Dickerman in finding ways to grow and move forward, no matter the obstacles.
Shout outs to my social circle, accountability, stressors, granting permission to skip, abandoning habits, autopilot, simplification, something is better than nothing, outsourcing, and doing the thing you need most
Stimulus plan proposals, Bitcoin, distractions, energy vampires, taking back control, creativity, vision, sports business deals, activity plan revamps, staying adaptable, vices, clean environments, chin-up progress, rowing, and all-weather options
Macro theme of new progress, the power of visuals, Jack Butcher, reframing criticism, Kat Cole, new podcast equipment, analysis paralysis, one week workout routine check in, vices, organization, and activity.
Inspiration from a UFC fight, boring process, exciting result, reframing a thought process, slipper slopes, caffeine, sugar, alcohol, rebalancing vices, clean work and workout environments, my full workout plan, pull-ups, rowing, and an activity base
Back on the podcast train, habit slide, establishing a new habit, accountability, self renewal, John Gardner, Dr Rhonda Patrick, acute exercise, benefits of fasting, summertime play, and a Tabata anywhere workout.
Reflecting on closing Relentless Fitness, taking action in the face of uncertainty, the evolution of ideas, learning a mindset, small vs. large, struggle and courage, mind and body, anything is possible and realism, simple principles winning in the end, positives and negatives, rest ethic, hard workouts and good nights of sleep, and THANK YOU!
Beautiful weather, rolling tides, Richard Kiyosaki, the edge of a coin, pulling back the curtain, nonprofits, Minnesota Freedom Fund debacle, wealth transfer, money printing consequences, Preston Pysh, Bitcoin, health inspiration, reinvention, Hey, Jason Fried, seasonality, Summer activity, and strategizing to make it work for you.
Daily efforts compound, chin-ups, responsibility, philosophy, statistics, due process, Candace Owens, straw man arguments, Musashi, mind body connection, Joe Rogan Experience, Justin Gaethje, champion mindset, leaving baggage behind, Alone, working with your hands, and informal meditation.
Black Lives Matter, gestures, human empathy, Philadelphia, false dilemmas, vegan versus meat eater, aligning kitchen and gym with macro fitness goals, business failure, learning lessons, Bitcoin, and motion as the antidote to paralysis.
Human bias, Monday Morning Quarterback, Joe Rogan, Spotify, raw content, root causes, simplification, batch cooking, fermented vegetables, simple exercise, activity, George Mack, Tobi Lutke, Spotify, not taking things personally, and not always asking for permission.
Shaking it up, nuance, rules and regulations, civil disobedience, change, business landscape, The Last Dance, Michael Jordan, self awareness, fundamentals, being prepared for breakdown, sports as a proxy for life, processed foods, hyperpalatability, shopping, hunger and over-eating, Paul Graham, compression, permission, and taking flight.
Details on RD3 Season 2, Tesla, government infighting, Bitcoin halving, sunlight, important projects, one small action, celebrating with physical activity, and connecting the dots.
RD3 format change, quality over quantity, revisiting positive past moments for current inspiration, nostalgia, and happy Mother’s Day!
Case study, Living Room Gymnastics, Coach Marissa, pivoting to video content, building, figuring it out along the way, it begins with I don’t know, every obstacle overcome builds confidence, and a fire starter for you.
News cycle fatigue, Pat Croce, saying when, staying in the now, informal meditation, single tasking, and leveraging exercise.
Calm news cycle, grocery store shops, what you choose to bring in the house, limited willpower and discipline, blame, changing creative environments, May weather, peak fitness season, doing the work, and riding the momentum.
Polarization, loudest voices in the room, experimentation, pivoting, not taking things personally, James Clear, no code building, Bubble, Thunkable, middle ground movement, and blending work and activity
Solving three quarantine specific scenarios, desk setup, remote work, back pain, hip pain, neck pain, foam rolling, stretching, at home cardiovascular exercise, bodyweight workouts, sleep hygiene, journaling, removing electronics, and taking control.
Rocky market road, change, consistency, Naval, evaluating where you spent your energy and what seems silly now, having the conversation before it’s too late, and personal evolution.
Common theme of days blending together, proactive versus reactive, steering your ship, changing location, changing work style, changing music, setting a new fitness goal, accountability, throwing a Changeup, Greg Maddux, and taking the reins.
The definition of BS, Carl Bergstrom, remaining unbiased, filtering sources, Kevin Kelly, asking questions, habits, you are what you do, and just showing up.
SBA funding, aliens, mental energy, fasting, adjusting meal density, reallocating increased energy, high value decisions, leg workout, stair climbs, speed skaters, and single leg bridge raises.
A call for feedback, what you’ve found most useful, what you want to hear more of, use the month transition to your benefit, Harvard Business Review, work from home, setting boundaries, high-value work, and limiting distractions.
Censorship follow up, freedom of speech, personal attacks, NFL Draft, Philadelphia Eagles results, seeing both sides, polarization, shades of grey, action, developing an opinion, and remaining open to changing your mind.
NFL Draft, get comfortable climbing, work project, passion project, Walter Payton, hill sprints, stair runs, physical adaptation, low impact, and planting a flag.
Inspiration from Jocko Willink, no finish lines, build something, Marc Andreesen, throwing politics out the window, larger causes, at home workouts, and creatively using a chair.
YouTube CEO comments, the dangers of censorship, inspiration from past Presidents and George RR Martin, small daily action, pro activity versus reactivity, jump rope, and a jump roping challenge.
States beginning to re-open, caffeine, sleep impact, considerations for use, pros and cons, progress is not linear, cycles, amplifying highs without exacerbating lows, workout partners, accountability, and trading rest breaks.
Disturbing pieces of news, a macro theme, not expecting someone to save you, doing it yourself, self sufficiency, cross discipline, help someone, ask for help, and step outside.
Return to home quarantine, my morning drive, a break from phones, re-energizing, and parking in the farthest spot.
Two musings from a Poconos lake, reclaiming the outdoors, finding creative ways to limit risk and fear, intensity, changing things up, and pushing personal boundaries.
UVA health research, exercise importance, ARDS, COVID, antioxidants, Denise Minger, critical thinking, competing opinions, stress testing your own, and sharing something with the world.
Lemonade from lemons, probiotics, a word on cleanses, fermented foods, activity base, step count, art versus science, over-reliance on numbers, it all counts, and honing intuition.
Controlling screen time, breaking device addiction, Laura Pappas, Moment, worst case scenario planing, being without power, tangible, tactile, and fully focused, mindfulness meditation, and centering yourself.
Reflecting on the phases and themes of 5 quarantine weeks, shock, slow pace, fast pace, perception of time, escapism, falling victim to too much, making a calendar appointment, system checks, strength workouts, squat, deadlift, push, pull, brace, and body mind connection.
Bookshelf cleaning, random reading, The Personal MBA, Josh Kaufman, decision making, incomplete information, indecisiveness, don’t be a victim of circumstances, motion, and changing your state.
Distraction free stormy day, Thanksgiving or January 1st, external backstops, uncertainty, separate decision points, perspective, commitment, outputting something real, and a step by step sitting posture scan.
Tips for breaking through mental plateaus, removing extraneous inputs, introducing variety, stretching yourself, adaptation, recovering what you do most, and walking around in an Easter bunny costume.
Happy Easter and Passover, relaxation if possible, listening to RD3 over morning yoga, anchoring and pairing activities, hydration, push-ups, runs and walks, morning drive recordings, activities that require full focus and attention, deep breathing over coffee, outside time, and podcast listening times.
Systems, extremism, consistency, breaking inertia, why did I choose my 3 actions, daily action, Stephen King, Jerry Seinfeld, winning your worst day, lessening scope, simple meals, and foam rolling.
Consistency over magic, hydration, morning water, less supplementation, increased fermented foods, decreased eating window, decreased cheat or treat meal size, balanced macronutrients, meal consumption, paying attention, intuition, self experimentation, and activity.
Creativity, whatever works, morning current events, white space thought, loose scripts, raw recording, Real Vision, Raoul Pal, letting your process breathe, on minute rounds, and sprint intervals.
Predicting the future, nobody knows, educated guesses, uncertainty, news sources, recalibration, global views, useful information, Ancestral Momentum, Keith Norris, yoga, and deep breathing.
Acknowledging the gravity of the moment, coming to terms with what we have control of, cleaning your workspace, learning, curiosity and fun, and doing something intense today.
Dietitians, fake claims, diet and immune system, controlling your general health, being the best version of yourself, picking one meal to start, durable yoga and exercise mats, Pogamat, Gorilla Mat, adjustable dumbbells, and Powerblocks.
General fatigue, monotony, canceled vacations, creating and imposing a new one on your calendar, dancing with fear, JK Rowling, nature photos, and a long weekend walk.
Reasons to laugh, high comedy in our household, Monsters Inc, pain tolerance, improved job performance and creativity, blood vessel health, finding your form of laughter, and my old Comcast workout videos.
Taking the pressure off, removing have to and should, focusing on your system, granting permission, executing today, and bringing your exercise environment to life.
April begins, over and under estimating, system confidence, going micro, stories of triumph, Shoe Dog, Zen, system tracking, seeing it happen, and targeted recovery.
Surprise, New Year’s Resolutions, structure, whatever works, segue plans, creating your own actions, reaching out to those who matter, investing, re-evaluating, and sweating.
Hope and expectation, stimulus, time to work, physical books, pairing a moment of stress with relaxing movement, pairing a moment of celebration with a vigorous movement, and using April as a month to strengthen your body and mind.
Experimentation, at home pull exercises, TRX Bands, resistance bands, overhead ledges, lower bars, single arm rows, milk gallons, luggage lifts, flexible mindset, planning ahead, Marcus Aurelius, stoic thinking, and Arnold Schwarzenegger.
A call for questions, social distancing happy hours, a net positive for kids, joy, your collection of inputs, finding variety, and housework/yard work.
Hitting your stride, inspiration from Seth Godin, staying agile, nudging someone else forward, pull exercises, creating a balanced strength regimen, and standing/sitting tall and postured.
Offense versus defense, overcoming paralysis, micro actions, diaphragmatic breathing, work/rest balance, and next steps to double your physical performance.
Justifying health and fitness, adaptability, readiness for future change, worst case scenario planning, weather forecasts, flexible workouts, and your routines.
Glimmers of hope in Italy, assessing the quality of your inputs, 80/20 news consumption, intermittent fasting, uncomfortable to-dos, exercise environment, hardwood floor exercises, and staying creative.
Personal routines, morning coffee, work shirts, upfront sacrifice, system flow, music, Tool, Arnold Schwarzenegger, and old school bodyweight strength workouts.
10 Daily Routine Prompts: the beginning, circadian rhythm, hydration, fuel, location, triggers, communication, isolation, the end, and sleep.
Not stopping for the weekend, Kitty O’Meara, creativity, thinking differently, happening the way things should, positive routines, starting your mornings, differentiating work from rest, and the Relentless Fitness 10 year anniversary
Predicting the next waves of news, wake up calls, establishing personal routine, inspiring friends and family, leading by example, empathy, storytelling, giving up control, bone broth, and our YouTube channel.
Gratitude for the listeners, stress and calm, physical calling cards of stress, relaxation techniques, diaphragmatic breathing, Pavel Tsatsouline, and baseline exercise improvement.
Market whipsaws, doubling your performance in something, Atomic Habits, using your hands, testing a baseline, and thinking small today to be massive down the road.
City closures, vice management, sunlight and fresh air, 5 minutes of forced calm, and outdoor activity. Is today your Thanksgiving or your January 1st?
With the current landscape so uncertain, we may be at the beginning of a long period of interruption. In response, I lay out my daily challenge: 1. Input something positive, 2. Output something productive, and 3. Activate your body. Onward and upward.