Lifestyle Mastery Podcast: Recent Episodes
Tuomo Vauhkonen
The Lifestyle Mastery podcast is a show that helps you to upgrade your life!
We focus primarily on Performance and High Achiever's Lifestyle optimization.
Our discussions will spin around the topics of Purpose, Mental Clarity & Focus, Emotional Resilience, and Mastery of Physical habits.
I truly hope you enjoy the episodes and find value in them.
Do get in contact and let us know how we can make the show even better!
šāāļø What can science tell us about High-Performance and How To reach closer to our Full Potential?
Join me and Performance Scientist James Hewitt for this fascinating and impactful LIVE broadcast about the Science-based Approach to Achieving Sustainable High-Performance.
Over the last 15 years, James has had the privilege to work with some of the worldās most demanding clients, from professional cyclists and management consultants to Formula 1 teams and Fortune 500 corporations.
He is also a regular contributor to events and workshops around the world.
James's presentations make the science of human performance accessible and inspiring, providing new insights, motivation, and practical tools to help employees live and work with more energy and less stress, and employers identify how they can provide impactful, evidence-based support for their teams.
James has delivered over 1000 hours of presentations & workshops in 30+ countries, including lecturing at Duke CE, IMD, St. Gallen, three World Economic Forum Annual Meetings in Davos, for the World Economic Forum Global Leadership Fellows program, and in a speaker, the line-up including Barack Obama, at the Nordic Business Forum.To Learn More about James look out for his daily content on LinkedIn or visit his website: https://jameshewittperformance.com/
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How Do you define Performance? KPIs ?? šāāļø What are Performance Capacity and Capability?
This Lifestyle Mastery Podcast Episode will answer those questions and a whole lot more for you! Just be ready to change your definition of especially corporate way of thinking of Performance. And if you are serious about your or your team's Performance this Episode is right up your alley of interests, guaranteed!
This fascinating interview is with a Team Psychologist for the GB Rowing Team at the 5 Olympic Games, Chris Shambrook.
He also has 20 years of experience in supporting leaders and high performers in the world of work. In this interview, you'll get a feel for the rich grounding of experience upon which his expertise has been refined.
Find out more about Chris's personal thoughts from his active LinkedIn profile.Ā
Connect with the Performance Optimization and enhancement via the Company Planet K2 and use the available resources from the Performance Room.
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ā What if having more Passion at work and in your personal life was about a Process...?
What if there was a formula to activate this feeling that many of us are still after?
When you wake up in the morning being fired up and ready to serve the world at your best!
š„ That is Passion.Ā
And we are going to dive deep into it with Kira Day in this Lifestyle Mastery Podcast Episode!
You will about:
13:30 If you are not growing or learning, you are not Living
17:50 The importance of boundaries
20:00 What is Passion
22:00 Misalignment Vs. Being Broken
24:00 Activate your Passion
29:15 Passion Formula
50:45 The importance of self-regulation with High degree of Passion
58:20 Passion Scale
To learn more about Kira check out her website: https://thepassioncentre.com/
Or LinkedIn profile: https://www.linkedin.com/in/kiraday/
Tune in and Enjoy!
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Brandon has spent twenty years mastering his craft as a coach, educator, and trainer fascinated by the psychological universe that accompanies performers in their performance domains. Specializing in acceptance-commitment, values-committed action, and resilience.
He has discovered his purpose in helping individual performers and teams navigate the complex headspace accompanying meaningful endeavors through the tactical application of the best practices from an evidence-based framework. In working with elite performers from a diverse spectrum of performance domains (Division I athletics, Olympics, Special Warfare, Business and Executives, even culinary arts) Brandon's life's work is training and coaching performers to metabolize stress in its many forms in support of maximizing the intersection between psychological and physical performance.
Blessed with the great fortune of studying and researching domains of resilience and high performance, as well as utilizing evidence-based practices in his work with elite performers, has afforded Brandon the opportunity to understand components of performance and sports psychology like resilience and values-committed action at a theoretical and conceptual level and see them applied in the most challenging and demanding performance domains.
Connect with Brandon via LinkedIn.
Solo Episode on 4 powerful Questions to find Clarity, Purpose, and uplevel your Life! Simple yet deep internal inquiries leave you thinking and feeling about how can you reach your true potential and become the person you want to become.
To follow my Performance and Lifestyle based content on LinkedIn: https://www.linkedin.com/in/tuomovauhkonen/
To learn more about the Coaching services that I offer Go here: https://www.tuomocoaching.com/coaching/
How is your daily Energy levels? Do you find it hard to stay focused, motivated and Performing to best of your abilities?
This Episode No.23 of the Lifestyle Mastery Podcast is with Simon Ong, a life coach and business strategist. We dive deep into 4 different elements of Energy and what it is made of in layman's terms without going too far into the rabbit hole of spirituality or quantum mechanics.
I personally enjoyed sitting down with Simon as our discussion is highly inspirational and full of insights and actionable nuggets that you can implement directly into your daily habits and routines.
This conversation is also connected to Simon's first book launch of the book "Energize" which you should definitely get your hands on too!
Pre-order before the 21st of April from here: https://lwdigitalinfluence.lpages.co/getenergizebook/
Learn more of Simon's work from his website:
https://www.simonalexanderong.com/
and follow him on LinkedIn here:
https://www.linkedin.com/in/simonalexanderong/
Do enjoy my conversation with Simon!
What are the common success factors of most, if not all of the High Achievers?
This is the quest that Dr. Ruth Gotian set out to find answers to, wrote a book about it, and now shares her finding with us in this fascinating conversation!
Key Moments from the Episode:
3 mIn: What is extreme success made of?
4 min: Average Goals
05:30 min: Healthy obsessions
8 min: Definition of High Achievement
12 min: The 4 traits of High Achievers
19:00 min: "Show me your medals"
21:15 min: How to Live your Values with Steve Kerr (8-time NBA Champion)
23:30 min: The importance of rest days
26 min: Continous learning and the ability to say No
27 min: Humility in learning
34:15 min: The 400% business case of High Achievers
37:35 min: The 20% rule about Lifestyle and Purpose
42:10 Min: "Friendtors"
Dr. Ruth Gotian's own life-changing quote:
"Do something important, not just interesting"
Tune in to learn more about her work from her website: https://www.ruthgotian.com/
or from her LinkedIn content here: https://www.linkedin.com/in/rgotian/
I hope you enjoy this as much as I did sitting down with Ruth!
All Green Lights,
T
This quick bite-size Solo Episode dives deeper into the personal framework that I have used since 2017.Ā
4 I's as Principles that also cover much of the foundation of my Coaching practice.Ā
I do hope you find this Episode valuable and useful in the year 2022 and beyond.
You can easily send me feedback, questions or comments directly via my website at
š https://www.tuomocoaching.com/contact/ orĀ
š© email me at info@tuomocoaching.com
š Do also connect with me on Linkedin Here!
Sleep has become one of the hot topics of our fast-paced and jam-packed busy lifestyles.
Dave Gibson will tell us how to start turning our clocks, quite literally our circadian clocks around, and start having better sleep from today onwards!
This Episode is a Must listen to everyone interested in bettering their quality of life and Performance needs as Sleep is the foundation of almost every function of the human body!
Learn more about Dave from
LinkedIn: https://www.linkedin.com/in/dave-gibson-b752b01a/
Instagram: https://www.instagram.com/davesleepexpert/
and his website: https://thesleepsite.co.uk/
Enjoy!
Steve Hill is a true inspiration to many. An elementary school teacher from Oldham, England (you will have to google that...).
Steve's achievements and the message are as empowering as it gets.
This episode packs a punch with true golden gems and pearls, so sit tight (or loosely) and get your pen and paper handy.
Apologies for my own audio quality being low, yet it is not about me nor about Steve that much either. What matters the most is how much inspiration and implementation you get out of this Episode!
Connect with Steve on his Socials:
Twitter: https://twitter.com/hil3494
Facebook: https://www.facebook.com/profile.php?id=100008189706714
LinkedIn: https://www.linkedin.com/in/steve-hill-mbe-01967b11b/
Do Enjoy it as I'm sure you will want to go out for a Run after this one!
Someone who has gone from Wounds to Wisdom, Pain to Power, and from her deepest Fears to finding a Force for life is Dr. Erica Harris!
She will tell her story on how she found her Life-force and was able to fight back after a terminal cancer diagnosis and multiple other negative life consequences.
Erica has defied every one of the odds stacked against her success, her happiness, and her survival and she is here to empower us all to live a more resilient and better life
Learn more about Erica on her
website: https://www.risetoday.com/
LinkedIn: https://www.linkedin.com/in/dr-erica-harris/
Instagram: https://www.instagram.com/dr.ericaharris/
RJ Singh is a corporate director, ultra-endurance athlete, self-mastery mentor, and devoted family man. His mission is to lead by example and share the ultra habits needed to achieve ultra-performance in all areas of life.
RJās journey involves overcoming violence, crime, youth detention, and alcohol addiction. With the support of strong male mentors, he got on the path to sobriety and self-mastery.
This Episode packs a punch and is a MUST for everyone needing a boost for their Performance, Mindset, or ability to go the distance.
We will dive deep into Human Performance and how to use Ultra Habits to get more out of you towards Personal and Professional Mastery.
Connect with RJ on his Linkedin: https://www.linkedin.com/in/rj-singh/
Or his Website: https://ultrahabits.co/
If you are looking for a more sustainable way to Perform in today's overloaded and hyper distracted world then this Episode is for you!
We dive Deep into High Performance based Lifestyle and how to make it functional for you. Fraser Cameron is a High Performance Coach for athletes, executives and to people who want to maximize performance to get more out of their Life.
"Peak Performance is about Doing less, yet Achieving More".
This Episode packs a punch in a short 40min audio experience so sit back and tune in.
Learn more about Fraser from his website at https://www.frasercameron.com/
or connect with him on LinkedIn at https://www.linkedin.com/in/frasercameronepicperformance/
Highlights of this Episode as follows:
05:33 What is Peak Performance.
08:31 Burnout and Peak Performance.
09:24 Pitfall of Peak Performance.
13:18 Who is Peak Performance For?
24:54 How routines create Freedom.
27:12 Focus and Values.
29:18 Why Mindset is overrated!
32:21 Elite level athlete thinking.
34:09 Happiness Tool
Enjoy!
With Solomon Cutler we dive deep into practical aspects of the Entrepreneurial Journey. He has been in the trenches for over 25 years, has seen the ups and downs and perfected his craft along the way.
Solomon is definitely someone who I look up to and so should you! His "boots on the ground" approach to Entrepreneurship is like a breath of fresh of air in today's ultra hyped social media filled "Live Your Dreams" world. Tune in and let us know how this Episode sits with you!
Follow Solomon on his LinkedIn and check out his latest made for you DIY Self-awareness seminar product; PACE!Ā
LinkedIn: https://www.linkedin.com/in/solomon-cutler-55777ba4
PACE program: DIY Self-Awareness Seminar | PACE Program (stepupthepace.com)
This Episode packs a punch in a short 30min window.
I had an insightful conversation with Carrie Bohlig from Tanden Consulting who has been running their own Entrepreneurial business with her husband for 15+ years now!
We talked about the importance of Self-Leadership, How to enjoy the Grind and Why Lifestyle ultimately matters more over the Business needs!
Carrie is a Midwestern wife raising their young family, keynote speaking, traveling, and entrepreneuring several businesses including Tandem Consulting, ClickGlobal LLC, CC Global LLC, and most recently: Tandem Writing, LLC. She has also launched their non-profit Tandem Giving, Inc.
She is enjoying the grind, kicking butt with kindness, and making the moments meaningful along the way. She works hard to humanize the entrepreneurial experience.
You can follow her journey closely via her LinkedIn profile here:Ā
Carrie Bohlig š¤ | LinkedIn
Katrina is passionate about empowering people to be at their best, whether in sports, career, relationships or in life.
Her swimming accomplishments include:
- Olympic swimmer
- 4 gold medals in major international competition
- Numerous medals in all international meets
- 7 years on USA National Team
- Co-Captain of US Swim Team
- Records at the American, US Open, Italian Open and Australian Open
Corporations including AT&T, 24 Hour Fitness, and PeopleSoft have hired Katrina as a keynote speaker as well as various clubs and nonprofits.
Katrina holds a B.A from UC Berkeley, and received her Masters in Marriage and Family Therapy from Southern Connecticut State University, with a portion of her internship conducted through Yale School of Medicine.
The inspirational story of Katrina's life began with a 12 year battle recovering from Mononucleosis followed by Chronic Fatigue Syndrome. She was left bedridden, with disabled parking, and unable to do any physical activity for several years. The 'come-back kid' fought her way back to compete in the 2004 Olympic Trials. Her race times placed her in world rankings once again. In addition, Katrina competed in Masters meets, snapping three old standing world records.
Teaching college psychology courses online at Foothill College is one way Katrina "pays it forward". Together, she and her husband Ross Gerry, Olympic Coach, operate a peak potential business. Check how they can help you achieve your dreams www.WeCoach4u.com.
Also be sure to check our her own personal website: http://www.katrinaradke.com/
Travis is an expert at taking people who want to be extraordinary to epic new heights.
In his own words; "Life coaching was always a very clear decision for me. Just like I learned myself, everything you want lies within you, itās just a practice of uncovering what that is and courageously moving into it.
This discussion with Travis will definitely leave you with a urge to dive deeper into your own Purpose in Life. There is an adventurous life that is available to all of us, if and when we choose to answer the call.
Learn more about Travis from his website:
https://travisbartonlife.com
pick up his book; The Adventure of Purpose
or check out his Social media profiles: Instagram, Facebook and LinkedIn.
And also do us a favor and let us know your key insights from this Episode in our Social Media channels.
As Travis puts it,
Onwards and Upwards.
For two decades, Ryan helped to develop courageous ideas for brands like Major League Baseball, PUMA, Subway, UNICEF and the US Ski Team. Currently he is working on "missions" with Caesars Entertainment/NFL, J&J and Gibson Guitars. In tandem with my book āReturn On Courageā.
Ryan has keynoted on the hardships of change for General Mills, Google, charity: water, Nestle, Snapchat, Pledge 1%, Logitech, Creative Mornings, Qualcomm and many others.
Ryan Berman has more than 20 years in the courageous ideas space and an intimate understanding of the intricacies of emotional story telling for the purposes of driving courageous change. Ryan has been featured in Entrepreneur, Fast Company, Inc and Forbes.
In addition to giving talks at Google, Snapchat and charity: water, Ryan speaks all over the country to C Suite, marketing and professional service audiences about Courage and change.
He covers the learningās found in his book Return On Courage: A Business Playbook For Change
Finally, Ryan recently launched Courage Bootcamp as an 8 week online course helping companies galvanize their staff and pinpoint their best talent.
Learn more about him on his website: ryanberman.com/
His social media profiles on LinkedIn, Instagram
and get his book on https://www.returnoncourage.com/
or go to his professional services at CourageBrands.com
I truly hope you enjoy this conversation I had with Ryan!
Christo is a marketing strategist, speaker and founder of Basic Bananas; Australia's leading marketing education organization for entrepreneurs. They have over 4000 business owners attend their live events every year and many from around the globe benefiting from their online programs.
Christo can be found on LinkedIn, Facebook and also on his own website here: http://www.christohall.com/
I hope you enjoy this Episode as much as I did chatting with Christo about his dreamy and balanced work/life lifestyle.
I had a great time sitting down with Alberto Curiel from NextGen Options https://nextgenoptions.com.
He is a former paratrooper. While in the army, he learnt to appreciate the value of safety, risk control and discipline. He also spent 3 years working in the gaming industry, which gave him a first glimpse of something extremely important in the trading world. Probabilities. He moved to Australia in 2005 and became a journalist which eventually led him to start his trading career.
Alberto spent countless hours researching, studying and refining his trading craft. In doing so, he creates programs that are accessible and comprehensible for the aspiring trader. While he has traded different instruments through the years, he ended up falling in love with options and the incredible world of possibilities they provide. Alberto has taught people from US, Canada, Europe and Australia. However, what he really likes to do is to actively help others in finding the best possible way to make money in the options market and heās always trying to find a better way to serve those with an interest in their own financial well -being.
His website is: https://nextgenoptions.com
You can get on a Free call with Alberto here: https://go.nextgenoptions.com/freecall
Free Webinar on "How to thrive even if the Stock market is crashing": https://event.webinarjam.com/register/1/7vr1qc7
and his Facebook site: https://www.facebook.com/nextgenoptions/
Do Enjoy the Episode!
Franziska Iseli is a Maverick Entrepreneur who is someone who I wanted to interview even before I ever though about starting a Podcast! Her Lifestyle and Courage for living life to the fullest and pure Boldness in Business are attributes that we all can learn from her!
This Episode packs a Punch as we dive deeper in to her latest journeys through Asia along the Silk Road with her Motorbike.
She is about to release, May 14 to precise her latest book, "The Courage Map" 13 Principles living Boldly which a must read for anyone who needs a little or a big kick in the butt to start taking bigger actions and living life to its fullest expression.
To learn more about her work, latest projects, travels and get her New Book HERE: https://www.franziskaiseli.com/thecouragemap/
Learn more about Franziska on her website: https://www.franziskaiseli.com/
And on her Social Media sites Instagram and Facebook Page.
I truly hope you enjoy Episode!
To have Momentum and Flow are both something that I have always been passionate about. Itās when everything just flows beautifully from one task to another, it is when Iām gliding down the beautiful waves in the Ocean or when Iām engaged in a meaningful and deep conversation while time disappears. How does that happen and what are the conditions that give us more of this Momentum and Flow?
We all know this from physics,
āThe object in Momentum, Stays in Momentumā
Stagnation, Procrastination and the feelings of being stuck are the other end of the spectrum and the exact reason why I want to throw the Momentum Challenge out for you!
It does not really matter what is your craft, expertise, profession or act in the world ā We all need more Momentum in one part or the other in our lives.
Be sure to Enroll in the FREE 7-Day Momentum Challenge I have put together!
We will dive a lot deeper into these insights and fundamental aspects of Momentum!
Looking forward to seeing your inside the Challenge, Boosting your Energy and Clarifying your Focus!
Join the Challenge here:
https://www.tuomocoaching.com/momentumchallenge/
This Episode is jam packed with Golden Health nuggets as we chatted with a Functional Medicine and Regenerative healing specialized Dr. Meer Janjua about the current world affairs and what to do with the COVID-19 in a personal and collective levels.
Meer Janjua MD Began his studies in the humanities and international relations where he found passion in cultures of the world and the resiliency of the human spirit.
During his studies he picked up sculpturing and realized his love for working with his hands which reduced suffering and allowed him to connect with his spirit in a deep creative way. Literally a molding experience. Dr Meer then realized that his insight would be best served in the health industry and pursued exercise sciences where he discovered the importance of movement.
Meer then completed medical school and began a lifelong search for true healing in a unique and creative way taking from both eastern and western philosophies. Dr. Meer is highly trained and experienced in Regenerative and functional medicine. He has developed his own effective healing approach called the MEER method which uses scientific breakthroughs, Practical experience and clinical intuition.
Dr. Meer and his team develop unique immersive and personalized healing experiences that incorporate A Mind Body Spirit approach. Some of the techniques used include Traumatic release, Breath work, Zero State, Deep Rest, Oxygen and Stem Cell therapies, Energetic restructuring and Support.
Dr. Meer does not claim to be a healer and merely works with people to create environments for their healing to take place.
Connect with Dr. Meer Janjua in the following pages:
Meer Method Healing
Breath Time
Email- meer@meermethod.com
In this extremely important Episode I sat down with Marijke De Jong. She is an Energy Coach and Life strategist who guides ambitious women from āBurnout to Blissā and helps them to shift into a life of success without the stress. We talk about her journey how she overcame her situation with Burnout while she was working at the Corporate world. We talked about the Key Actions and mindset shifts that are required for someone who might be going through a similar situation.Ā You can learn more of her work at myrumia.com and follow her on her social platforms: LinkedIn, Instagram and Facebook. To get more in person access to my personal work and our community, where Marijke is also a member, do join our Lifestyle Mastermind group!
In this Solo Episode I'll run you through the Four necessary ingredients that are the prerequisites for us to reach a Flow state.
Especially valuable for people who are looking to enhance their Performance levels in Physical, Emotional and Mental levels!
- Hyper Focus
- Goal, Outcome or Clear Intention
- Direct feedback
- Challenge to Skill ratio
Tune in for more details on each step and dive deeper into the topic with Steven Kotler's and Jamie Wheal's book Stealing fire.
In this Solo Episode I'll run you through my very own morning Routine and how I optimize my mornings!
As we all very much know the morning hours are vital to prepare for a successful day. Instead of telling you what is better than something else I wanted to offer you an actual recipe that I use 90% of the mornings!
Also, as I'm explaining in this Episode, do understand that every environment requires slightly different approach, so take from here what ever works for you and leave the rest!
Saying that, these steps will hit Mental, Emotional and Physical needs to fully prepare you for the day!
- Early to Bed 21:30-05:00 = 7,5h of Sleep
Quality is as important, if not more important as the amount of sleep we get! 2. Self Hygiene, Bed & general start up, 5-10 min @05:00 3. Hydration 0,5 Liters of Liquid of your choice as Minimum. 5-20 min 4. Movement Min. 10-20 min, Yoga, Gardening, Surf, Walk, Run or your choice of activity 5. Cold Shower 2 min
You can start by 20 Seconds in the end of the normal shower and slowly increase the time from there! 6. .Meditation/Visualization & Mindfulness 10-20 min @06:00
https://insighttimer.com/meditation-app 7. Growth & Learning and/or Journaling 15-25 min.
Empower Your Mornings to Live your days with more Clarity!
Tuomo
We are going to dive DEEP on how to master your mindset for Ultra performance, use Emotions as Fuel as well as Martin's latest Soul journeys. "I donāt care about lifestyle". I do really care about your vision and mission. Are you aware of your shadows driving you? Are you living in luxury on the outside in the material world, but are lonely and empty inside? When you find your calling and you live it, your lifestyle will be a result because of it". Martin went through pain and suffering when he completed a 270 km Ultra-Marathon in Grand Canaria. "I made a deal with myself that I will cross that finish line no matter what and my mind pushed my body all the way". We are also gone talk about Martin's even deeper Journey of how he Re-connected with his father! That story alone is worth of your time. The question is, WHAT IF only ONE THING you will hear in this interview will crush your current perspective and provide you with ONE INSIGHT to live your life the way you envision it?Ā So far all these beautiful excuses have kept you in your comfort zone. This is the invitation to expand your safety net and lean into those rugged edges. After listening this, The choice is yours! Enjoy. Martin's Profile: www.linkedin.com/in/martinstork
Habits are the Cornerstone of Mastery! In this Solo Episode I dive deeper into 4 Key elements that needs to be in place in order to successfully develop Empowering new Habits!
Tune in for this quick 101 on Habit building!š
I'll go over in more detail the Habit loop that was highly influenced by James Clear and his latest book Atomic habits.
- Trigger
- Desire
- Act
- Reward
I truly hope you enjoy this Episode and find implementation ideas into your own life!
All Green Lights,
Tuomo
I sat down with Karri Takko who is hailing from Sotkamo, Finland. He used to live in Russia, traveled for his Yoga Instructors course to India and was a strict Vegan for 2-3 years before waking up to a slight health crisis..
In this first Episode we are covering his health journey, talk about yoga, Veganism or NOT, sustainability, seasonal living and much more!
Tune in to learn more about sustainable lifestyle choices and how to obtain Robust health for long term!
Enjoy the show!
Tuomo