Nine-Four Radio: Recent Episodes
Sarah Skedsvold
"To shave or not to shave...?"
"Underwear or...no?"
I'm joined by Nancy Ellering owner of Rest Day Massage Therapy, licensed massage therapist with a slant to serve people who rely and take care of their bodies so they can live a life without limits
She's also a CrossFit coach, endurance sport cheerleader, and all around strength sport enthusiast
If you've never had any body work done, or have been putting off getting that shoulder addressed, click on the link below and get on her schedule Book Now
Check out Nancy's blogs that we covered in the conversation
Foam Rolling Basics: Do's Don'ts and Best Practices of Foam Rolling for Self Massage at Home LINK
What to Wear to a Massage? An Honest Answer to a Kind of Awkward Question LINK
If you believe A Rising Tide Lifts All Boats as well send a message to nine.four.coaching@gmail.com and we'll connect
(Practical Exercise Included)
We are all the result of our environments
If we aren't happy or feel like something is missing, then it' stands to reason that we should take a look at our environment to decide what, if anything has to change
Take a minute to listen to this episode, and then find 30 minutes to maintain your fish bowl
Linda Morgi is so committed to enjoying the fruits of working SMART she wrote a book to help bring us along on the ride
We all work hard enough, that's a fact. End of Story
What if we worked smart?
So smart, in fact, that we only had to dedicate 3-4 days to "work" every week?
Impossible? Maybe?
But...what if we were leaving some flexibility in our schedules on the table because we don't know what's available, or we don't know how to ask for it
If you're inspired by our conversation to dig deeper, head straight to https://3on2off.com/
- Pre order the book (out on October 17th)
- Claim your free tools to get the most out of your time
Find Linda at: https://lindamorgi.com or on IG: @lindamorgi
I've been using the term Corrective Strength Training, and now it's time to provide some context and unpack what that term actually means, take a listen, it might be the 30 mins that changes the trajectory of your life forever #bulittolast
Dave Houser and I sit and the evolution of our ink, the power of strategically incorporating physical challenges to our training regimens and how "Dark Night's of the Soul" are where the rubber meets the road in our own personal development journeys
Enjoy the listen
When we remove friction we gain clarity, when we overcome friction we gain confidence
It's a balance, and we need both
What's your relationship with friction?
Imagine when things feel overwhelming, we use the words..."at the moment"
Imagine the amount of weight that takes off of our shoulders reminding us that these feelings are, in fact, temporary
It's a simple, powerful, phrase
Local politics is a target rich environment to create meaningful improvement to your day to day life, build strong communities and contribute to a better world
City Councils and Commissions, Park Boards, School Boards, County Commissions, Committees, Election Operations, Candidate Support...
There is a vast opportunity to create meaningful change in your community and it starts with becoming more active in your local politics, it's easy, and available for the person willing to explore
If you're not sure where to start, start here. Enjoy this episode
Sometimes we just need to throw out "optimal" and get a win
I'm through my 5 week Discover Your Power Zones training, and I got a Win and a new path
Take an imperfect step on the road to becoming "better"
Bringing a Lab Space Mindset has helped me take some of the weight of having to be perfect off of my shoulders, and it might be an effective approach for you too (we are all in this together)
"Lab Space Mindset?"
Most of us think of a sterile, protocol driven clean space when we think of a lab
What if?...
What if a lab was a mindset, rather than a structure?
Scientists explore (theorize), experiment (apply theory to the real world) and deconstruct (figure out why what happened in the experiment happened)
I look at my coaching practice as a Human Development Lab, and I use corrective strength training and getting outside as the primary tools of my lab.
You can create your own lab too!
By approaching pieces and parts of our lives with a Lab Space Mindset
- Explore - DREAM UNREALISTIC, UNREASONABLE DREAMS #GOBIG
- Experiment - Take those dreams and theories off the paper and apply them to real life
- Deconstruct - Take a look back, how did the experiment turn out, why it turned out that way, what can we do next time?
Enjoy the listen
Quick fixes never work...how do we know? We've tried ALL of them, and then got on the path
Take a listen to Dr. Threasa's healing journey and if you resonate with it give us a shout
What do plumbing systems and habit building have in common?
- We have to test them to be confident in them
- They will fail under pressure
As a recovering perfectionist I hated the idea of making a mistake. It was so easy to avoid a mistake after I'd made it that how could I have possibility been so dumb as to have missed it in the first place?
Now, I realize that I did the best I knew how to do in the moment AND contrary to my belief, I'm not perfect...
Just like putting together a plumbing system for a house, the plumber fastens the pipes, fittings, faucets and such all together and then they turn the water on and LOOK FOR FAULTS
They know that they did their best AND they know there are spots that need more attention
WHAT IF...
What if we gave ourselves the grace in habit building/lifestyle design that a plumber gives their craft.
Enjoy the listen
The walk to get to the route/trailhead is quite possibly more valuable than the trail
I'd been underestimating that walk, but NO MORE!
That walk sets us up for success and there is no avoiding it, in the wild and in life
What other important work are we undervaluing?
Enjoy the listen
Personal finance is closely tied to personal fitness in that it is a target rich environment for a lot of shame, fear, uncertainty, embarrassment, there are a lot of "guru's" and dogmas to take you down primrose paths...
...AND
Sometimes having a professional in our corner, advocating for us, is the key to freedom
Take a listen to my conversation with my friend Dave, while we breakdown fitness, finance
If you're looking for some help Dave gives us his actual cell number (you have to listen for it, no spoilers in the notes)
Enjoy
Imagine we are all lifeguards, who have different levels of competency in the water
It would be unethical to try and help someone in deeper water than we can navigate (in fact, it might kill us)
If we look towards the beach though, there's a whole host of people who could benefit from our experience, skills and wisdom
Take a listen
What isn't working for your at the moment?
What have you tried to resolve it?
What does that mean to you?
What does success look like to you?
Why is that meaningful to you?
These 5 Questions offer an opportunity to develop decades worth of connection IF we are in a spot to actively listen and feel heard
Take a listen, bring these into your life
In this episode Laura and I catch up on her comings and goings and getting settled in at Trive Culture
She's just completed a certification in "All Things DISC" and the conversation got rolling from there
- What is DISC
- How it can help solidify teams at work, not just for "corporate", it give start-ups a huge leg up
- How it can help strengthen relationships outside of work
- Using is as a tool and not a crutch...
I needed this run down as much as anyone else out there. My eyes tend to glaze over at the picture of a gray colored washed out conference room with someone coming in to bring a "new tool for our toolbox"
This is dramatically different and that difference is in not only the delivery (Laura is FAR more engaging than most) but the integration. At the surface DISC IS a tool. Laura explained the difference in being there to help folks use that tool in an ongoing relationship.
We've all gotten new cooking, cleaning, woodworking, lawn care tools and they're great, there's a HUGE difference between buying a thing from a store and having someone SHOW YOU HOW TO USE IT, TAKE CARE OF IT, USE ALL THE BELLS AND WHISTLES...
It's the relationships and discussion that occurs after the training that builds the bonds and solidifies the teams
Enjoy the listen
Ever find yourself floundering out there in the wild?
I've been without a true fitness program for awhile now, and I didn't realize how that unstructured freedom has affected how I approach both work and play
NO MORE
I looked around and found the easiest spot to give me some structure and that turned into starting the Discover You Power Zone program with Peloton
I've got programming for the next 5 weeks to go "Full Send" into, no overthinking, no excuses
TL; DR: Find the easiest thing to change to get you closer to your goal, and take action
Set. Expectations.
Something that we might all not know, and is super valuable TO know is that when we embark on a transformative journey, taking a moment of honesty and determining where we currently are is a meat grinder.
When we want to go somewhere else, that means we don't want to be where we currently are...
...so...
When we have to take the photos, measurements, strength, cardio, coordination, balance assessments it is all real confronting.
IT. IS. SO. NECESSARY.
That discomfort of being where our boots are is NEEDED to make the changes, take a listen
Having a set of values is vital, not only for business, but for life
We have to have ground where we feel comfortable planting our flag so that our people can find us
Here are Nine Four Coaching's
- Design and Execute - plan AND take action
- Plan.to.Pivot - set solid framework and allow for adaptation
- Be Where Our Boots Are - BE. in the moment, where we are
- FULL SEND! - fully commit to action
Clarity is great when we have it, we've made this shift that unlocks this whole new level of purpose, life, enthusiasm!
Here's the thing to remember, it took us some long hours to get clear on our path, and it's likely that no one else has this new found perspective
Regardless how good it feels or how good it IS, there's a lag time and we've got to give the people around us some time to take in whatever new-ness will spring from this new path that we are on
Enjoy the listen
Today we'll Unpack the Middle of my recent few weeks of seeking realignment
I had to get incredibly clear on the kind of person I wanted to be (kinds of habits I have, people I spend time with, things I do throughout the day, places I go...)
And that was all by design. I had to design my life before I could design a lifestyle that supported it and before I could design a practice that supports my lifestyle that supports my life.
It took time, reflection, trying to build my vocabulary to get here. It wasn't always comfortable, especially when I felt like I got nothing done, but put a few words on a whiteboard...
It was nothing truly important ever feels urgent
Enjoy the listen
Hey everyone, it's been a minute since we were regularly posting, and we are back! every Thursday morning and Sunday evenings
I found myself off the path with Nine Four Coaching and I took some time to run a Map Check on both myself and the practice, and I am sharing my experience in hopes that if you're in a similar spot, or find yourself there in a similar spot in the future, you'll have a bit of a framework to help get you back on the path
Knowing is not enough, talking the talk is not enough, we need to use the tools and be the example
Enjoy
Do you ever wonder what a conversation between a medical pro and fitness pro would sound like? Wonder no more :) Office Visits is a series where Dr. Threasa Andrys, Naturopath and Sarah Skedsvold, Movement Coach get together and visit with the intention to bridge the gap between healthcare and fitness. ENJOY! "What is BFR (Blood Flow Restriction) Training?"...ultimately is a very effective training method for folks who need it...regardless of what IG says, it's value to the average person, like you and me, is GREATLY INFLATED (believe me, I've tried it all) You know what we should be doing?
Making our bed 5 mins of Journaling 5 mins of movement Walk around our block
Daily. "If it's important, do it daily, if it isn't, don't do it at all"
"A rising tide lifts all boats"
This week I'm joined by Laura Caroon, Director of Culture and Growth at Trive Culture. Day in and day out, Laura empowers individuals and teams to maximize their potential and build healthy workplace culture
We talk about:
How her passion for building workplace culture was born out of building personal communities as an entrepreneur then building cooperative far reaching communities with Lady boss
The importance of "the right fit" for both individual and company and the idea of "successful short term relationships" when what WAS the right fit, is no more.
Find Laura at laura@triveculture.com or via LinkedIn or IG and Trive at triveculture.com
"A rising tide lifts all boats"
This week I'm joined by Dr. Threasa Andrys, Board-Certified Naturopathic Doctor
We take an organic approach to our practices, cultivating meaningful connections, and that takes time, intention, purpose and work
We hope you enjoy this introduction and, plan to collaborate in various ways in the future
If you have any questions or topics for future episodes with Dr. Threasa, send a DM on Instagram to @ninefourcoaching, or email nine.four.coaching@gmail.com
Dr. Threasa Andrys was raised in Pillager, Minnesota. She attended college in the Fargo Moorhead area, and medical school out in Washington state
After med school, she returned to the Fargo and practiced at Prairie Naturopathic Doctors where she focused on hormone imbalances, weight loss, fatigue, skin conditions, pain management, anxiety, difficulty sleeping, conception, and healthy pregnancy
Just recently Threasa opened her own naturopathic medicine practice, Fargo Naturopathic here in Fargo, ND with a second location just up the road in Grand Forks
Dr. Threasa is passionate about cooking whole food meals for her family and enthusiastically shares her knowledge about the joys of cooking and living a healthy lifestyle. She enjoys running, hiking, playing basketball and other sports, and spending time with her husband Simon, daughters Octavia & Isla, and her pets Decker, Odie, and Ludo.
Learn more about Dr. Threasa//Instagram: @fargonaturalpathic//Website: fargonaturopathic.com
Tara Brandner is a health care professional, non-profit founder and fertility coach
After enduring a long road through infertility, followed by a traumatic pregnancy she turned her hurt into hope for others, by way of legislative advocacy, and increased access to care for infertility and fertility preservation
1 in 8 women are affected by infertility and it's incredibly important as a society to recognize the affects infertility has on or friends, sisters, mothers, aunts, cousins and nieces
There are some calls to action at the the end of the episode, and I encourage you to take part in at least 1, you never know who's burden you may be lightening
Resources
- Everlasting Hope Website
- Tara Brandner Fertility Coach
Durability is being able to carry my dog whenever she needs and to be fully with her and present, when it's time to say good bye
note: at this moment, my girl Priah has a CLEAN BILL OF HEALTH, this is a hypothetical and realistic possibility in the FUTURE, way, way, way down the line
So a couple weeks ago, Priah and I had a minor medical scare, turned out to be something remedied with some probiotics and a bland diet for a couple weeks, but it got me thinking...
If you're like me, you see yourself as your animal's guardian and protector. It's our job to provide a safe and secure environment where they are loved and cared for and prevent or relieve any unnecessary pain.
I felt a lot of feelings in the 90 minutes time between I called the vet and we had our visit; I can't prevent hurt, and when someone or something I love hurts and I can't relieve the hurt, it is gutting for me
I realized in that moment, it's not about me
Priah just sees me has the person takes care of things and loves her, and how do I do that?
- I pick her up and carry all 75lbs of her with long arms wherever she has to go
- I reassure her that whatever is happening, how ever things unfold, I'm here, right here with her
And that's the best embodiment of physical and emotional durability I can ever come up with
- physical strength to take care of the one's you love
- emotional resilience to stay. in. the. moment.
This is my definition, this is my scenario, there are thousands of iterations, and this is what my practice helps people do
John Perez Cruz is a Self Mastery Coach and CEO of The Rising Warrior, specializing in guiding veterans and first responders to find their purpose and create their unique mission.
After 10 years of leadership development, leading Marines as an officer, and developing strategy as a management consultant, he realized leading from the heart was the only authentic place from which to lead others
Take a listen to our heart led conversation about John's transition from Marine to civilian
To find more about John and The Rising Warrior give them a follow on IG @johndperezcruz @the.rising.warrior
It takes months to turn a civilian into a Soldier, Airman, Sailor or Marine and 1 piece of paper to turn that service member back into a civilian...
Even under the most ideal circumstances, it’s common to feel isolated and alone
You are not alone
These conversations are here to be a part of, hear our stories and know that you are not alone
We will talk about habits, programs, and strategies we found useful in our transition to give you a place to start, if you’re looking.
We are kicking off our series with my story. If you've been a fan of the show for a while now, pieces and parts of the story may be familiar.
My story is unique, and in that uniqueness it a universality that may resonate with you deeply. Enjoy the episode
How do you know you "learned" something?
- Is it a certificate of completion, diploma, or degree?
- Is it a "Completed" note on your Kindle, or Audible account?
- Is it a high test or quiz score?
What if you got NONE of those outward indicators, BUT the way you talked or carried yourself changed?
What if the things you did, the people you surrounded yourself with changed?
We don't need more INFORMATION, we need more ACTION
Our definition of success at Nine-Four Coaching is to deliver 2 things: Results and Empowerment
- Our clients realize the OUTCOME they WANT (run a mile pain free, crush a presentation at work, max physical fitness test score...)
- Our clients believe THEY have the POWER to take ACTION (do the work, ask for support, design the plan, follow through, earn the win...)
The beauty is they oftentimes work together. You get that finisher medal, orange headband, touch that mile marker, get to the top of the mountain and then your empowerment is undeniable ("I did this!!!")
Being clear on our definition of success for our clients makes it easier for you to decide to reach out and start a conversation
Results and Empowerment are the finish line, we can start anywhere on that path
“Earned not Given” v. “Live Up to the Brand”
Do we need gatekeepers, or guides?
Take a listen and decide for yourself
I spent a lot of years believing that the consequences of my choices (both good and bad) are permanent
The truth is redemption is always available
Don't believe me? Take a listen, then maybe go watch Frozen, see what you think
"Music is what feeling sound like"
If that's true, then we can check in on how we are feeling by what we are listening to
All music has inherent value, it is a creation, it is perfect it is beautiful
Just like potions, though the difference between medicine and poison is the dose
Take a listen to my thoughts on the music, if you love them or hate them, I want to hear it
I outworked every problem I ever had until I couldn't...and it was devastating
It didn't have to be
I learned that there was more honor in outworking a problem then asking for help or slowing down
it worked...until it didn't
When we outwork a problem, we don't uncover, or address the root cause of the problem and we'll see it...down the road
Working through requires intention, patience and space
...and it's real scary the first time or two we do it
There is no other way, and you don't have to do it alone
If you hear your story in mine, send me a note and lets talk
80% compliance
I ask my clients to follow their programming with a minimum of 80% compliance
Why?
In order to make the changes that my clients want, 80% is enough. 80% is sustainable and realistic. You give yourself 80% over the long haul (days, weeks, months, years, decades) you're building something to last.
Take a listen
I have a quitter in me; so so do you
I hated that part of me for a long time. I tried to outwork any problem I had and when I couldn't outwork a problem I quit, at least that was the story I told myself.
The truth is, I was doing my best, and in that moment I wished my best was better
Meeting that part of myself on the trail again gave me a chance to rewrite that story I told myself, work through my problem, and make my best better
Take a listen
Journaling is a movement practice that creates a "Clean Slate" for the rest of your day
It's a cornerstone habit of Nine-Four Coaching clients, take a listen and find out why
If you're like me, you try real hard to create positive influence on just about every situation and circumstance you find yourself...it get's draining. It just does
The beauty of nature is, we don't have to "do" anything for it. We just have to "be" We just get to experience nature, the trees were strong before we got here and they'll be strong well after we are gone. The hills will test people whether we ever hike them or not
Take some pressure off, go hang out in an environment that doesn't ask ANYTHING of us
We learn best through Experience (experience that "doesn't go as planned" sometimes)
Winter camping, on the North Shore of Lake Superior, 5.5 hour drive to get there, 1.7 mile hike in...what could possibly go wrong?
Take a listen to an overview, and some life lessons I picked up along the trail that you may find helpful, or at least entertaining (especially if you've already learned those lessons 😂 )
New episode alert 📻
(You can find Nine-Four Radio wherever you find your podcasts)
The last step in returning from injury is Confidence
The confidence you have returning to the floor, potentially the scene of your injury, and feeling free 💪
This is an underestimated and overlooked necessary step to fully return
We short ourselves all the time, robbing ourselves of the joy and freedom we could have, because most of the time there’s no one to bridge that gap
I’m here tell you that’s changing and I’m part of that change
Enjoy 😎
Commitment is the belief that what you’re doing will yield the result you’re after.
It’s fully showing up and doing the work
A lack of commitment indicates there’s a problem and coaches and athletes “feel” it oftentimes far sooner than they’re willing to address it
We’ve got to change that, if we want to evolve
“There’s more than one way to skin a cat”
….and while we aren’t harming any animals here, we can take that principle and apply it to our training
We can return from injury AND continue to build durability…
…how?
Get creative
Consistency…putting in “the work” over days, weeks and months
Quick, straight forward episode, enjoy 💪
The moment you throw your back out (again)…
-what else can go wrong? -now everything hurts! -I can’t event put my shoes on! -I was just getting in a workout routine! -do I need to go see a doctor?
It’s frustrating and scary right away, but it doesn’t have to be that way for long
Making even the smallest of decisions can help a ton
Coaches, set your client or athlete up for success
Take a listen, and enjoy
There's a set of 5 considerations that make returning from injury easier and more complete
I'm talking everything from twisting your ankle from stepping off the curb, to seasonal depression, blowing out your ACL as a college basketball player
Coaches, trainers need to address them in their recovery plans
Athletes, clients and members need to advocate for them
- Control - know what you can control, let go of what you can't
- Consistency - doing the work, little by little, over time
- Creativity - overcome limitations
- Commitment - belief in the plan, process
- Confidence - results from testing unknowns
Taking a page out of Primalbranding by Patrick Hanlon, I'm taking a moment to lay out 2 kinds of mindsets that Nine-Four Coaching doesn't serve.
- Romanticize "The Grind" - Working hard to prove they work hard; 0 days off; Drive, Drive, Drive "at all costs"
- Fighting for Their Limitations - Hate their reality, but will not entertain that any level of improvement is possible; has an excuse for every solution
I've got big plans for 2022 and in designing those plans, I realize the huge shortfall between what I'm doing now and what I've designed...
I intend for Nine-Four Coaching to be unlike any coaching practice, soundly established at the crossroads between physical fitness, emotional resilience, and the great outdoors
So this is my "I know better now, and this is how I'm going to do better starting now"
What's new?
- Start each training session celebrating a WIN outside of the gym
- Communicate the intention for the session
- Finish each session with 5 minutes of journaling (Official Nine-Four Coaching branded notebook provided)
- Monthly coffee chats (virtual or in person) on the calendar
It's important to acknowledge where we're falling short, so we can step into doing better without shame.
I'm EXCITED about doing BETTER for 2022, and I can't wait to see what BETTER for 2023 will look like
I know promised I’d be cutting new content, but sometimes you just got to “play the hits”
Designing my 2022 with one piece of paper, based on the following question 👇
“What’s the ONE Thing that you can do to make every task in your life easier to do, or irrelevant”
You can find a template by clicking here
If you find yourself overwhelmed, it’s okay, it was for me the first time or too I’m happy to help dial it in with you; jump on Instagram and send me a DM @ninefourcoaching 👊
Based on the book: The One Thing by Gary W. Keller, Jay Papasan
Inspiration by: Jerred Moon, End of 3 Fitness
Hey friends, welcome back!
Been away for a minute, and it was, by far the most impactful time of my 2021
I've got a vision for 2022 and confidence that I'm at a point on my own path to deliver
Take a listen
Do you avoid setting goals, commitments, or intentions...
You want to improve, and never set a date...
We all do.
Goals create optimism, where there’s optimism, there can be disappointment (pain)...and there’s a part of all is us that wants nothing more than avoid disappointment
Take a listen let’s explore this together
Invictus by William E. Henley
"Out of the night that covers me,
Black as the pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds and shall find me unafraid.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate,
I am the captain of my soul."
My thoughts on a classic warrior's poem, we are all unconquerable, take a listen
"reasonable cost" is unique to every. single. person.
there are no right answers today, just introducing a couple concepts and perspectives
Cost of Convenience and Cost of Inaction
take a listen; I hope you enjoy it
I want everyone to be able to walk to their mailbox on the day they die... We are not there yet... Why? Little by little, over time, our abilities unnoticeably slip away unless...we check in What if, over the course of every year, we had ways to determine if we're slipping, so we can do something about it I'm working with a crew who are developing these kinds of assessments to help bridge the gap between healthcare and fitness
I'm diving into the "everything I'm exploring with Nine-Four Coaching is free, free, free out there for folks to find and implement"
It's 100% True
The value in outdoor mindfulness practices, fitness and personal development coaching exists in the WANT to work together, not the NEED
4 reasons why you may WANT a guide or coach: we take the pressure of, you don't need to be an expert immediately, we bring the first aid kit and we have options.
If you would like to explore working together, this is an episode that you may find helpful. You can also click here and take a survey that may provide some clarity
Based off the Ram Dass quote, how would your life change if you approached life with the perspective of "we are all just walking each other home"...
This concept was reintroduced to me by my good friend Chris during our Vibe Mastermind call a few weeks ago. It is changing my entire approach to life
Take a listen and bring this concept into your life
Starting a workout routine is THE WORST and it's the worst mainly because of our relationship with CARDIO (running, rowing, biking...)
Let's talk about why you HATE Cardio and how to repair that important relationship (and FINALLY get you those results you've been after)
Have you ever had a doc tell you to "ease back into it"?
primary care, orthopedic, physical therapist, chiropractor...
Ease back into...working out, the physical demands of your job, playing with your kids, playing sports...
Give this episode a listen and we'll unpack what "Ease Back Into It" actually may look like
We deep dive into the 6 building blocks of Nature Tested Fitness
Hinge, Squat, Push, Pull, Climb/Crawl, Carry
Yep, it's that simple
If you pick up dog food off the ground, sit on the toilet, put away dishes in the upper cabinets, hug your loved ones, get off the ground, and carry groceries from the car, this episode is for you
So I tried out Orange Theory…
…and…
It’s not for me
…but…
It was an incredibly valuable experience
…how?…
I learned about myself, I met new people, I have first hand experience of a different type of training than I provide, and I’m a ton more clear on who I’m here to serve with Nine-Four Coaching
It’s okay to try things that aren’t good fits for you (we should do that regularly)
It’s a different kind of learning opportunity, that we easily avoid
Every day, get a pen and paper, and take 5 minutes to freely write (literally...just keep the pen moving)
It's the most impactful habit that you're NOT DOING (I'm not either...yet)
Give this a listen, and I'll be checking back in 30 days (future show) and we'll swap notes on how it went
Have you ever worked out for a while at a gym, then been humbled when your friend asked you to help them move a couch with them...
I have...
What's the point in going to the gym if that strength and conditioning doesn't translate to the life outside the gym
We build "Nature Tested Strength" here at Nine-Four Coaching
Yes we get out of pain, and while we're doing that we are building strength that makes moving furniture, going up stairs, chasing your kids or grandkids around the yard, going in a hike easier
We lift heavy things, safely with impeccable form, in the gym, so you can pick up that awkwardly weighted couch without throwing your back out, and you aren't the guy or gal in the hunting party who's holding up the whole show because you can't feel your legs after walking up that first hill.
If you want fitness that shows up outside of the gym, send me a message, we should talk.
I believe it takes a village to create something uniquely meaningful
Belonging and serving a community is a driving force as human beings, and I hold that very close to my heart.
I work with coaches, and doctors every day in order to develop relationships, get smarter and become more resourceful so I can better serve my clients
I have a business coach, nutrition coach and fitness coach to make sure that I'm firing on all cylinders myself
If you want to make improvements to your life, take a look around at your village, and see how you can both improve it and learn from it
- Drink water
- Make your bed
- Plan your meals
- Plan your workout
- Eat protein at every meal
- Get outside
- Go for a Walk
These are simple solutions to complex health problems...it doesn't make them easy...and that's where coaching comes in.
We don't need more information, we need better tailored programs to our individual needs and to know someone else is on our side.
Improving physical and mental health is simple, not easy, and if you want to know how, take a listen to this episode
Another core tenant is "Discipline Equals Freedom"
I define that as preparing for what you know (plan), so you can respond well when the unknown (life) comes up
So what does that look like?
- Make my bed
- Lay my clothes out for the next day
- Pack my gym bag
- Plan breakfast and lunch for the week
- Review my schedule for the week on Sunday evening
If you want to get on this path and aren't sure where to start, this episode is for you.
If you are on the path and want to get better, this episode is for you
If you are ONLY ON THE PATH, this episode is for you... (there's definitely a thing as too much discipline)
I believe movement is medicine that improves physical and mental health.
Why?
- It gives us something to DO
- It gives us something to look at
- It keeps our minds occupied
- It makes us release chemicals in our bodies that helps us manage stress better
- It builds community (yes...even if you're doing it by yourself) #nohumanisanisland
I've experienced it for myself in times where I felt lost, just try it...walk around your block every day for the next 30 days...see how you feel.
Imagine if you will, a smoke alarm…
It’s designed to identify and alert you to, potentially life threatening danger
What if you had a smoke alarm that was so sensitive, that it went off because of steam (boiling water, or even a long shower 😶🌫️)
The alarm is doing “too good” a job…you’re getting alerted to danger that isn’t really dangerous
You’d want to fix that sensor, right?
Same thing with CO2 tolerance
If you take the test and score under 60 sec, you have a sensor that can be reset to note you to danger when it’s present (deer in the road) and give you the clarity to know when you’re not (getting cut off in traffic)
Need that CO2 Tolerance test?
Take 3 regular breaths Take 1 more BIG inhale Start your timer Exhale as slowly as you can
When you run out of breath, have to swallow, need to breathe in, or stop breathing out the test is over
Score under 60 seconds? We should talk 😤
"No matter how far you drive, you're always the same distance from the ditch"
Yikes...this analogy hit hard. Especially with my own personal growth journey.
It's easy to imagine that I should be "past this", and I should have "outgrown" getting pulled into defensive coping techniques that don't serve me by now.
Still...it happens.
...and since it happens, it means I'm human
maybe as I drive the ditch becomes a little more gentle and rolling, maybe it's more solid, so I don't get stuck in the ditch so easy
This message is designed to bring about some empowerment that no matter how far we go, it's easy for EVERYONE to misstep and wind up in the ditch. Acknowledge it, make amends and move forward...give yourself a break
“Mental Health” is a big and loaded term
What if some resources looked like a gym, coffee shop, taproom, knot tying workshop, walk in a park…?
There’s a big gap between self care and clinical mental health support
For of people, self care isn’t enough, and going to a doctor is too scary a step
I am working to bridge that gap, and I’m not alone
I’m not reinventing the wheel; movement, play, the great outdoors, sharing a cup of coffee or a beer with a fiend, gardening…we’ve done these things forever…sometimes we just need opportunities to explore and a friend to ask
How do you eat an elephant🐘. ?.. One bite at a time 😆
Seriously, that's how anyone achieves success...taking it one step at a time.
It is formally called "graduated exposure", and it means taking a small step into enough discomfort to feel challenged, get a win, and avoid being overwhelmed
We are our own worst coaches when it comes to change. We think that we should go DIRECTLY from A to Z, when really, we can go from A to B to C... and if that's a lot, we can go from A1 to A2, to A3...
My friend Justin at @feelstrongfit wears a shirt that says "slow progress is progress" and there's a lot of wisdom in that
When we work together we find the clearest, most direct path to your goal, and that sometimes means going over really challenging terrain, moving efficiently doesn't always mean moving fast
Consistent effort ALWAYS wins over hard effort
Imagine all the stress in your life flowed into and out of a bucket
The goal is to maintain some sort of level that's not to the top, but not empty either
I'd always imagined 1 stream flowing into the bucket and one flowing out...but I listened to a video from my spirt animal brian mackenzie (@_brianmackenzie) recently that blew my mind (and made the idea of big effects by small changes way. more. possible)
Imagine, each stressor (work, kids, maintaining a house and car, working out...) was it's own stream into your bucket, and self care/recovery (sleep, eating clean, relaxing, nature time...) was it's own stream out of your bucket
We can see how some streams in will always be in, mostly at "full blast" (worrying about your kids), but some we can turn back a bit (maybe hire the neighbor kid to mow your lawn?)
Same thing with recovery, some streams will take a lot more time to work on (poor sleep over decades), some we can crank up super easy (taking a nightly walk around your block by yourself)
We can do it! Piece by piece
If you've taken a CO2 Tolerance Test (if you haven't, click here), and scored under 60 and wondered why that matters, let's walk through an analogy that might be helpful
Imagine our CO2 Tolerance is like our ability to digest food. The higher our CO2 Tolerance the higher percentage of nutrients and energy we are able to absorb from the food that you eat
Imagine we don't absorb nutrients well, and we are constantly stressed because we don't have the nutrients we need to feel good....so we eat more, we eat constantly, and because we are only absorbing a small percentage of nutrients, most of the food that we're eating goes right through us (you know what I mean)
We are wasting all kinds of resources, (time, energy, money) to get, prepare, and eat food that (for the most part) we could just as well throw directly into the toilet
Imagine, if we worked on things that would allow us to absorb a higher percentage of nutrients from the food we ate, we'd actually need less food to feel REALLY GREAT, fulfilled, energized to tackle all the tasks of life
So...If you already have a low CO2 Tolerance, adding more air (mouth breathing) isn't going to help your relationship with cardio, you are taking in more volume of air, and rapidly breathing, but you're not getting more actual oxygen into your system (which IS what will help your relationship with cardio)
Working on breathing, increasing your CO2 tolerance WILL COMPLETELY TRANSFORM your relationship with cardio.
Mouth breathing does have a time and place, and we'll cover that in a future episode 😤
Have you ever made a goal, and 3 weeks down the line had it start to fade, and fade, and fade until you just forgot about it?
...Only to remember it STRONGLY 6 months down the line and feel like a loser for letting it get away, AGAIN...
You may have experienced "Vision-Leak" (a term I first heard from my friend Blanche at @rootedstrenghcoaching)
Think of it as a slow air leak out of a tire, you can drive on it (mostly pretty well) for a while, and then (if you don't continue to put air in it)...you find yourself with a flat tire and stuck
You make this goal, and little by little, If you don't continue to bolster your vision it fades to such a point that it's easier to do nothing than it is to find a reason to continue to work toward your goal
How do I prevent Vision Leak?
Find, create a touchable, physical item you see multiple times a day that directly relates to you reaching your goal (shirt, shorts, dress, jeans...)
Ask a friend or loved one to check in with you on your goal, daily if possible, and help hold you accountable
Get a coach, a nonjudgemental, professional who has tools and options to help you navigate the clearest most direct path to your goal, AND adjust if needed
Again...I've been called our by Sean Pastuch (and again...it's a good thing)
I've put myself in an echo chamber with folks who meal prep, who workout consistently, who get into nature, who pursue personal growth and make themselves a priority
I forgot how. freaking. hard. it is to start...how. impossible. it seems to make a plan an stick to it....how. loud. the voices are that cast doubt on EVERY POSITIVE CHANGE people try to make.
I apologize.
I bridge the gap between healthcare and fitness because so many of us have been let down by both and they'd rather jump into the nothingness than continue to put themselves in a place where they don't feel understood, heard or valued.
I forgot.
I want to be a part of the solution. This will take an Army. We can do it!
Buckle up, we are going into deep emotional water on this one...
Imagine...you meet your untimely demise (wow...that's intense)...before you leave...you are able to build the prefect parent for your kids
What kinds of traits, values, characteristics would that person have? What would their day consist of? How would they provide to your kids? What would their relationship be like?
You are building this imaginary figure, and you're building your own roadmap to being the parent/guardian/caregiver you want to be
It's in intense exercise, go all in and let it show you the steps to take to become that superhero
Ever look around a room you're in and make a note if most, some or any people in that room are people you want to look like, have the abilities of, or have the habits of, in the future?
I do.
It might sound conceited to admit it; it's the truth. It's also the truth that we should all be doing it.
It's the difference between being a victim of circumstance or taking ownership of your future.
Our language becomes out thoughts, becomes our actions, becomes our habits, becomes our values, becomes our futures
Put yourself in a room with people who you aspire to be like, it's a hell of a lot easier to realize impossible goals when you're surrounded by people who do those things everyday
Spoiler Alert: Cardio machines alone never get people to their actual goals
I read an article with this title from Sean Pastuch on LinkedIn this past week, and, as a fitness professional, I felt called out (and that's a good thing)
I've taken this approach as an athlete myself, take the less invasive/don't want to bother anyone, and NEVER have I felt as strong as I've wanted to; NEVER have I looked or felt as good in clothes
It's time to change that 👊
I’ve been breathing my whole life…so far so good…
Why even bother training breathing?
Everyone has at least one dysfunctional response pattern where breathing is concerned. Take some time to think about it. I guarantee you have one.
These responses pile up over time and result in chronic stress loads that UNDERMINE PERFORMANCE
What if every time you lost your temper could be attributed to your breathing?
Every time you yelled at your kid, partner, co-worker…
Every time you sent that email that you wish you hadn’t…
Every time you missed that lift…
Every time you had to stop on your run…
Every sale you didn’t close…
What if training breath made you BETTER?
What if you got your work done early and complete and easily, so you could take more time off?
What if you were calm and confident presenting in a meeting?
What if you got through your workout fast and comfortably with gas left in the tank?
What if you were looked at as the person who can shoulder chaos with a clear head?
It's simple, not easy, that's why we train 😤
We are diving into concepts and ideas found in the book "Turning Pro" by Steven Pressfield. Turning Pro is a book that I have read, re-read, and re-read again over the years and it is the book I've most gifted to important people in my life.
What are the qualities of a "Professional"?
Take a listen, and live into them the best you can
I get a lot of folks asking about breath work, so this bonus episode takes you through an exercise example
This is an exercise I put together with Soldiers in the North Dakota Army National Guard in mind
and could seamlessly tailor exercises like this for all kinds of communities 🙂
“What if you could define what “better” looks and, more importantly, feels like in less than 20mins…
Breath work and visualization is gasoline on a fire
Find a comfortable space where you can lay down and close your eyes
Go deep with the breathing exercises and be sure to take detailed notes at the end, that’s your roadmap
Give me a shout if you’d like me to carve out some time to chat more about this 😤✒️📓
I want everyone to be able to walk to their mailbox on the day they die...
We are not there yet...
Why?
Little by little, over time, our abilities unnoticeably slip away
unless...we check in
What if, over the course of every year, we had ways to determine if we're slipping, so we can do something about it
I'm working with a crew who are developing these kinds of assessments to help bridge the gap between healthcare and fitness
@activelifeprofessional
We dive into concepts and ideas found in the book "Turning Pro" by Steven Pressfield. Turning Pro is a book that I have read, re-read, and re-read again over the years and it is the book I've most gifted to important people in my life.
We are talking about habits...
It's great to KNOW what to do
It's better to DO it
So you just got out of the doc's office (surgeon, primary care, physical therapist, chiropractor...) and they tell you, "we're good here, just ease back into normal daily activities".
What does that even mean?
Most of the time they're sending you back to the "scene or the crime" where that injury/pain/aggravation started.
That can be scary, right? Even if there's no "logical" reason for you to be fearful, you still feel it and denying it won't help it go away
So maybe you go back, maybe you avoid going back all together? I know athletic people who completely walked away from the activities they LOVED because they didn't know how to "ease back into it" and didn't want to get injured again...
That was before I "turned pro"
What if you had a coach to work with who specialized in bridging the gap between health care and fitness?
That's what my movement practice is all about, and I'm not alone
Most of us have/had define(d) personal and professional relationship success by longevity (I know I did/do still sometimes)
That mindset was the source of a lot of confusion/frustration for me when I found myself out of misaligned with organizations that I was honored to be a part of at the start...
What if adhering into the "Campsite Rule" (leave things better than how you found them) / mutual growth was the standard by which we measure relationship success?
Take a listen, be and seek to surround yourself with exceptional human beings and organizations, and when the time is right, leave each other better than how you found each other
We've all been in a spot where we just "need a win"
Take a listen to my story, and see if you can spot yours too.
Can you pinpoint the day when you became an "adult"?
The day you stopped having fun, the day you stopped playing, the stopped being curious, stopped exploring, stopped trying something new?
The day you had to have the right answers and you felt the weight of the world on your shoulders
I spent the last half of my 20's in this space...it was black and white and I thought life was supposed to be like that forever moving forward...people just "get old" things start breaking down, and getting out of shape is what everyone does and if you survive into old age with all of your strength and facilities, then you're lucky and it's pure luck to have that experience.
Then, one day, I put myself in a room with people who didn't believe that reality, and everything changed...
You just put a bunch of blood, sweat and tears into a competition (race, meet, tournament) and in a blink an eye it's gone (cancelled, injury, unexpected emergency...)
Now what?
We can't make the shock and anger go away...and all is not lost
I’ve considered this question from both sides…it’s fascinating and has completely changed the way I look at relationships
Enjoy!
We'll dive into concepts and ideas found in the book "Turning Pro" by Steven Pressfield. Turning Pro is a book that I have read, re-read, and re-read again over the years and it is the book I've most gifted to important people in my life.
This is a simply written book that is easily read, and cost effectively priced.
Information is free...cost is found in doing the work (reflection, planning and taking action) once you "know"
In the the Turning Pro Universe, there is an Amateur Mindset and there is a Professional Mindset
Steven has held firmly in both mindsets and so have I (and I still do in some areas of my life), and this book is about awareness, and what to do with that new awareness
Are you pursuing the Important Work in your life? If you're not, not yet, or not never, that's okay. Once you know, then you can make a choice. It's an extremely empowering feeling
Then what?
Keep reading...we'll talk about tools, habits, and resources to help you Turn Pro in your Important Work, let go of everything else and realize meaningful goals
We’ve all been there, legs burning, lungs burning, 2 minutes into your 30 minute workout 😳
Little bit science knowledge, little shift in mindset will revolutionize your relationship with cardio 👟👟
If you're annoyed with the thought of goal setting, this is for you.
Your relationship with goal setting is more important than any process/hack/tip/tactic that you'll come across.
You may actually be better off not setting a goal at all than setting one you don't actually care to realize.
The best way to set yourself up for success is to start the night before.
Lay out your clothes, make your lunch, pack your gym bag, do what you can the night before, it's a game changer
In the last week or so I've had my own experience with pain.
My right hip acts up when I'm not on track. When I ignore my hip, it quickly turns into a low back, hamstring, shoulder issue along with my hip.
Feeling pain/weakness in movements that felt fine a day earlier completely sucks, there's no other way to put it. My mind immediately jumped into the familiar panic that I experienced most of my mid-late 20s (it'll just be like this forever...). Luckily it didn't last. I did things the best I knew how to do to remedy my situation and by the next day I was walking upright, pain-free once again.
I know what it's like to not trust my body to move the way I want it to; the helpless and useless feelings that come up.
If you've been in that boat before, take a listen to my story and let's see what's available to help get you out/keep you out of pain too.
The Bridge series focuses on my movement coaching practice "bridging the gap between physical therapy and full confidence in all levels of activity through assessment, programming and 1 on 1 training" based on the fundamentals I've learned working with world class physical therapists and coaches through Active Life Professional, Seminar and Immersion
One of the most powerful tools in my toolbox is a movement assessment. It's one of the first things we complete together and it provides a wealth of information, including whether or not I believe working together will help get you out of pain, or if you should really make that doctors visit that you've been putting off
It takes 15-20 minutes, tests the active and passive ranges of motion on the most important joints in your body and helps us set a course
The Bridge series focuses on my movement coaching practice "bridging the gap between physical therapy and full confidence in all levels of activity through assessment, programming and 1 on 1 training" based on the fundamentals I've learned working with world class physical therapists and coaches through Active Life Professional, Seminar and Immersion In this episode we cover my 4 fundamental rules for training, all designed to make sure we are training smart to help get you out of pain or help keep you out of pain
The Bridge Series focuses on my movement coaching practice "bridging the gap between physical therapy and full confidence in all levels of activity through assessment, programming and 1 on 1 training" based on the fundamentals I've learned working with world class physical therapists and coaches through Active Life Professional, Seminar and Immersion
What if your sleep, diet and stress level had more to do with your "tweaked back" than the weight you were picking up at the time your muscles seized on you?
Imagine, every day you have a set amount of "energy units" you can spend to do the things you want and need to do in your life, and imagine there was a way to spend less on the things you NEED to do, so you have more to spend on the things you WANT to do
We can never get enough of what “almost” works
Part of our internal drive is chasing “almost”
If we didn’t, humans would have never made it
The time has come to ask, ‘does “almost” still serve me?’
The Bridge Series focuses on my movement coaching practice "bridging the gap between physical therapy and full confidence in all levels of activity through assessment, programming and 1 on 1 training" based on the fundamentals I've learned working with world class physical therapists and coaches through Active Life Professional, Seminar and Immersion
The more robust the base, the higher the pyramid can build
In this episode we'll talk about what we focus on in order to build the most robust and resilient folks possible, helping to keep you out of pain and helping you get out of pain
Based off the Ram Dass quote, how would your life change if you approached life with the perspective of "we are all just walking each other home"...
This concept was reintroduced to me by my good friend Chris during our Vibe Mastermind call a few weeks ago. It is changing my entire approach to life
Take a listen and bring this concept into your life
The Bridge Series focuses on my movement coaching practice "bridging the gap between physical therapy and full confidence in all levels of activity through assessment, programming and 1 on 1 training" based on the fundamentals I've learned working with world class physical therapists and coaches through Active Life Professional, Seminar and Immersion
In this episode, we're unpacking the differences between irritation, pain and injury and how we can use that knowledge to paint a more accurate picture of where we are at in order to set a more effective course to get where we want to go
The Bridge series focuses on my movement coaching practice "bridging the gap between physical therapy and full confidence in all levels of activity through assessment, programming and 1 on 1 training" based on the fundamentals I've learned working with world class physical therapists and coaches through Active Life Professional, Seminar and Immersion
How do you know you're working with the right coach? How do you know they understand your life, your motivation, and your goals? Do you trust them, their process, their organization?
Is it important to establish all of that? It depends...if you are seeking BIG change it might be something to consider?
I'll also give you my tried and true standard for KNOWING you have found the right coach
Invictus by William E. Henley
"Out of the night that covers me,
Black as the pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds and shall find me unafraid.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate,
I am the captain of my soul."
My thoughts on a classic warrior's poem, we are all unconquerable, take a listen
The Bridge series focuses on my movement coaching practice "bridging the gap between physical therapy and full confidence in all levels of activity through assessment, programming and 1 on 1 training" based on the fundamentals I've learned working with world class physical therapists and coaches through Active Life Professional, Seminar and Immersion
We hear it all the time, athletes sacrificing their bodies for their team...even if it's not for a big play to win the game, athletes sacrifice their bodies every day to pursue their sport...employees sacrifice their bodies for their company...service members sacrifice their bodies for their organizations
Why?
Sport, career and service are identities. Teams, companies and organizations are families
If coaches and leaders took a more active role in their charges' wellbeing would they make stronger, more resilient teams...Maybe?
I know for sure it would make stronger, more resilient human beings...and in the end...is that not a worthy enough cause?
God's Minute by Benjamin E. Mays
"I only have a minute.
Sixty seconds in it.
Forced upon me, I did not choose it,
But I know that I must use it.
Give account if I abuse it.
Suffer, if I lose it.
Only a tiny little minute,
But eternity is in it."
Time is fleeting and powerful, take a listen and bring this message into your week
How do you know what your superpower is?
It might be the thing that makes you feel different from your friends, it might be the hard thing you survived that you are unconsciously low-key ashamed of...
I listened to an interview between Jocko Willink and Dakota Meyer, and Dakota equated life to a haunted house, the first time through a haunted house, everything is scary, once you've been through it though...it's not nearly as scary.
So on a walk in the woods I thought about the haunted house rooms I've been through, leaving careers, divorce, coming out.
Let's talk about those and inspire you to find your superpowers too #ittakesavilliage
"May we overcome our cleverness and find wisdom" This is a short and powerful episode, take a pass or two through the episode, and see where in your life, prioritizing being clever creates a roadblock to becoming wise
Imagine a scared, traumatized puppy, who’s abuser looks like you (male/female, young/old, big/small...)
You know that you didn’t cause that trauma, and still your heart breaks for that puppy and you do your best to prove you are not that person the puppy sees you as.
It is easy to put yourself in that situation and have empathy for the puppy and grace for yourself
As humans, we do that everyday to each other, we just have more coping mechanisms at our disposal. We have more ways to hide and it’s easier to become defensive
Imagine giving humans in your life the empathy you’d give that puppy and imagine giving yourself that grace to know you aren’t the person you’re being seen as
Core Routine Series is based on activities found in the book "Coyote's Guide to Connecting with Nature"
Wandering might be my most favorite core routine. I have happened upon a lot of answers while walking or driving with no particular plan or place to be.
Take a listen to how you can incorporate some wandering in your life too
It takes a village to navigate the complexities of life.
It's tough, but important to remember that if you're looked at as a leader.
Take a listen to how I evolved into understanding and benefiting from coaching, what I look for in a coach and some of the coaches who've helped me along the way
Core Routine Series is based on activities found in the book "Coyote's Guide to Connecting with Nature"
As humans we rely on what we see; it's a strength that we are biased to use.
We have (at least) 5 senses; let's talk about how to expand them and use those super powers to become more curious about familiar things, unlocking an entirely new relationship with your world
With a calm mind I make better choices, even amidst chaos
I keep inching closer to the essence of my life's work
Cultivating calm amidst chaos, being a useful contributing member to my local and global community
Why?
Take a listen
Core Routines Series is based on activities found in the book "Coyote's Guide to Connecting with Nature"
We are a social animal; sharing stories is part of our very fiber as a human being. Take a listen to how incorporating story telling (or a journal practice) increases connection to yourself, your people and the world
Words color the way you see the world and the way the world sees you.
Take a listen to the differences between Conflict Language v. Architect Language and see if a language upgrade could change the way you see yourself and the world and how the wold sees you
Mark England: Identify v. Process
Procabulary - Core Language Upgrade
Core Routine Series is based on activities found in the book "Coyote's Guide to Connecting with Nature"
Take a listen to how creating a sit spot practice can be an invaluable tool to start finding quiet space, clarity and inspiration
Enjoy!
"I create opportunities for veterans to explore the outdoors, allowing them to challenge their own beliefs, evolve as human beings, and build their squad through mindfulness practice and play"
Super excited to explore a partnership with Team RWB offering outdoor mindfulness opportunities for veterans
In this episode I'll specifically talk about what a Forest Bathing practice looks like, and why folks want to take part
Enjoy!
Extending the conversation from "The Woods, The Gym and The Kitchen Table" episode, I'm diving into the "everything I'm exploring with Nine-Four Coaching is free, free, free out there for folks to find and implement"
It's 100% True
The value in outdoor mindfulness practices, fitness and personal development coaching exists in the WANT to work together, not the NEED
We explore 4 reasons why you may WANT a guide or coach: we take the pressure of, you don't need to be an expert immediately, we bring the first aid kit and we have options.
If you would like to explore working together, this is an episode that you may find helpful. You can also click here and take a survey that may provide some clarity
The woods, the gym and the kitchen table developed my essence as a human being.
I'm finally getting the words to explain the actions I've taken with Nine-Four Coaching. It's exciting and humbling.
Give it a listen
“You’ll never have that kind of (life) in a world where you’re afraid to take the first step because all you see is every negative thing 10 miles down the road.” - Good Will Hunting
"The fastest way out is through"... I know that...I 100% believe it, and yet...I find myself avoiding and distracting
- Initiate the tough conversation
- Sit down and journal
- Feel your emotions all the way though
- Join a gym
- Sign up for an interesting workshop
I sense uncertainty and do almost everything I can to avoid it
Just take the step...just take 1 step and see what happens...it's a reminder to me as much as it is an invitation to you.
Enjoy the listen
It's about the lessons, not the story...
Not matter how much I want to, I can NEVER change events that happened. I can only learn, make amends (if appropriate), integrate those lessons, and move forward.
It seems that every podcast had a "COVID Year in Review" episode this week. I figured I'd join the mix, and I'd put my spin on it.
I picked one story of my COVID Year, for context, that led to big lessons that I'm still working on integrating
- It's okay to go back, even if it ultimately doesn't work out
- There is room for everyone
- Keep looking for your people
I encourage you to take a look at your COVID Year, find some lessons, and use them build your future self
Do you avoid setting goals, commitments, or intentions...
You want to improve, and never set a date...
We all do.
Goals create optimism, where there’s optimism, there can be disappointment (pain)...and there’s a part of all is us that wants nothing more than avoid disappointment
Take a listen let’s explore this together
If you are done scouring the internet for the solution to your "problem"...we should talk.
Coaching is rarely about the skill you're trying to attain, the weight you're trying to lose, the strength you're trying to gain, the certifications you're trying to earn, the promotions you're trying to be awarded....
It's not data, information, or knowledge
Coaching is about "Context". Listening to someone, and asking the right questions in order to achieve clarity together.
I'm a "Finisher". I get a task, build a plan and complete the mission.
I am a "Quitter". In times I found myself unable to out work a problem or find a solution...I have quit.
The difference is, "Context"
"If It's important you'll find a way, and if it isn't, you'll find an excuse"
It's okay what was once important for you to achieve is no longer the case...who's asking you the questions to get there?
Take a listen, see what coaching sessions with me would be like, and then, click HERE and let's talk
I caught lightning in a bottle on a walk yesterday and am putting nine-four coaching into motion
What does that mean?
I will be offering services in coaching, outdoor mindfulness and storytelling
I’m building all of that out right now. Check out nine4coaching.com to keep up to date on all the happenings
There is nothing like “new energy” (relationships, business ventures, diet, workout plan...)
I jump in head first and full speed, every time
New energy always burns off, and that is when things get real, and that’s the only place where REAL change/evolution occurs...that’s ALSO when things tend to go off the rails
I started using a journaling exercise and it’s proven to be super valuable
“If after 4 years, (X) falls apart...what was the most likely cause?”
The take a moment and be real. The answer is very revealing...and that’s where the work begins
Take a listen
In an effort to be helpful, I have tried my best to make the lives around me easier. While a noble intention, it wasn’t often helpful.
I wasn’t honoring others’ experience.
Challenge reveals strength and resilience.
I’m exploring this new path, finding balance between support and enabling take a listen
My days aren’t always A+, and my life is still beautiful...how? Just keep keep doing the things that give you life (even on days you’re just not feeling it) it’s always worth it
Hi, my name is Sarah and I am a recovering prosecutor...
Preacher, prosecutor, politician...we all bounce between those roles mostly unconsciously, I listened a few interviews with organizational psychologist, Adam Grant where he really breaks down these roles and how to break them
Take a listen for my thoughts and revelations affecting the future episodes
I go into the woods to find quiet sometimes, and I'm not alone
You don't have to go all the way into the woods to practice outdoor mindfulness, take a listen to this episode while I introduce the concept of outdoor mindfulness and offer some ways to make it accessible to you
If you're interested in joining me with Nature of the North, click here
Milestones to become a great public speaker/storyteller Comfort-Connection-Clarity
Most folks want to be comfortable public speaking, they want to connect with their audience, they want to convey a clear message
If you want to become a better public speaker/storyteller, give this episode a listen
"reasonable cost" is unique to every. single. person.
there are no right answers today, just introducing a couple concepts and perspectives
Cost of Convenience and Cost of Inaction
take a listen; I hope you enjoy it
there will be more like this coming in future episodes
The most impactful lessons often come from unexpected sources.
I am a comfortable speaker and test taker. I had a couple recent experiences proving to myself that I am, indeed, a mere mortal.
Take a listen to my stories; I hope they change your mindset a bit about a surprising lesson you've experienced in your life
I started up at a new gym this week.
It is fascinating how starting at the new gym parallels to starting, in my experience, a new career search/career path.
Starting new things requires a big level of self compassion
what does that look like?
I’m setting myself up for a long term win by solely focusing on short term “easy” wins
Take a listen
In the rush out of the discomfort of a transition (career, relationship...) we rush to the new g thing
I caught myself doing just that with this podcast. So, I stopped.
I’m dedicating one more episode to acknowledging that pause and discomfort.
If you’re on a similar spot (eye of the storm) I encourage you to listen to the previous episode as well
You are the average of the 5 people you spend the most time with”
...what happens when those people evaporate from your life?
Regardless of where you’ve been, where you’re at or where you’re going, chances are real likely you’ll find yourself in a spot like this
I don’t have an answer; I have my story and it may help you now or down the road
Take a listen, and then take this conversation with you into your world
We are not “all in the same boat”. We are “all in the same ocean”.
Take a listen, and then take this conversation with you into your world
Ever find yourself missing the forest for the trees?
My take on a parable nestled into Pixar’s movie “Soul”
Take a listen, and then take this conversation with you into your world
New year, new mission and vision. Moving forward, Nine-Four Radio is going to feel more like a talk than a lecture. Where it feels like you’re in the room with me and can share what we talk about with the people in your life. A bit less polished, a lot more interesting
If you could distill your life's journey into a 6 word or less sentence, what would it be?
There's a ton of value in reflection, and this is a great exercise to play around with
Seem overwhelming?
Take a listen to my experience, you just may catch a spark to ignite your fire
Enjoy!
I set an intention for 2021 to use a guidepost. Keeping me on the path.
"Ask"
- for time
- for space
- for clarity
- for connection
- for understanding
Not sure how to start? Take a listen to my experience, you just may catch a spark to ignite your fire
I've been incorporating Disney December into my warmups, how can listening to Disney princesses possibly put me in the right mindset for a workout?
I honestly can't explain it (but Julian can here, I have it starting at the meat and potatoes of Disney December (49:04), honestly, the whole thing is fascinating)
Here's my Disney December Spotify Playlist
This is the piece of paper that I use to make sure I am keeping First Thing's First
download PDF here (it's under the Blog entries, under "The Good Stuff")
Credit to Jerred Moon at End of Three Fitness
My 2020 review and 2021 goal setting, take a look at the positive and negative people and activities of 2020 (schedule more time with the positive and NO time with the negative), then write your 2020 accomplishments, followed by your 2021 goals
Lots to catch up on, I am now 40 and a certified PMP (Project Management Professional). I walk through the last 10 weeks, enjoying the process of recapturing my health and wellness and overcoming some unexpected challenges to earning my PMP. Sometimes you just need a win, and I have a great story I hope you can see yourself in and take with you
“Just keep peddling and you won’t fall over” is sage advice to both a 5 year old learning to ride bike without training wheels, and a 39 year old making moves to forge a new path.
Road to 40 Series: I’ve taken A LOT of big action this week and it’s been amazing and it’s been terrifying. Take a listen
I’m “starting on Monday” and that’s actually tomorrow. How? Why? I have my 40th birthday coming up and I have a sweater that’s just a little more tight than I’d like it to be...so I’ve enlisted a “Super Friend” and chosen to change 1 thing about my movement, recovery, nutrition and mindset. Take a listen to what and apply what you’d like to your own plan 😃
Welcome to Nine-Four Radio!! This is the first episode to get acquainted. We will talk mindset and movement and things that will make us all better, faster, stronger, more resourceful, compassionate and loving to ourselves and each other. Welcome aboard, and I hope you enjoy the ride!🎡