10 Burst results for "Paul sanfer"

"paul sanfer" Discussed on BOOST Health

BOOST Health

05:41 min | 1 year ago

"paul sanfer" Discussed on BOOST Health

"Welcome to the boost health podcast where we are searching for wellness balance. Your host is Paul sanfer. A certified strength and conditioning specialist with nearly twenty years of experience in the health and fitness in street and degrees in human biology and business at blue self. Our passion is to learn and share new wellness tactics and help individuals create their own personal health strategy. Join us on this journey of being open minded and try new thins. You can learn more at my boost health dot com. Welcome to the show. Your hours thousands. Your balance that is our goal here at tell welcome to episode number fifty three of the boost health podcast today. Show features a special focus on testosterone. And how to increase your levels naturally. Now, if you're female don't automatically think this show isn't for you, even though women don't have as much or nita's much testosterone his men. Do it is still a vital hormone for your overall health? The show's going to include some really cool and easy to implement tactics that you can apply right away. And they include how you exercise a vitamin to keep a really close eye on a super food that you can eat and a whole lot more first couple quick announcements and we'll jump right into the show. Extra boost guides. The very first extra boost guide is now available. These guys will be focused towards on various wellness topics that I see a need to provide a little bit of extra instruction on the first guide is for full body strength training, and it requires no equipment. It includes thirty seven pages of pictures, descriptions, videos, and audio cues of all the movements. These are the exact cues I use with my personal training clients to get them the best results possible, a dynamic warm-up, full body, workout and cooldown are all featured is great for workouts. While you're traveling at homework outs, or even just to give you a few new ideas to add to your gym workout. I'll linked to this in the show notes and blog so you can check it out Facebook group joined the boost health Facebook group, I created the screwed as a separate place to share wellness tactics. Inspire each other try new things and have some fun to join just click on the link for the Facebook group at the bottom of the homepage of my health. Dot com. Boosts hell TV the boost L podcast is now available via video format on the boost health TV YouTube channel all linked to the channel in the show notes on blog. So you can check it out and newsletter. If you haven't signed up for the weekly boost newsletter, you can do so by entering your Email into the form on the homepage of my boost health dot com. This way, you don't miss any boost health news and last the items issue, I went through an unfortunate issue recently with I tunes my show, title and byline were a little too long. And because of this the podcast was actually temporarily removed from the items directory, not changed the title and the byline quickly and re-submitted to items for approval, and obviously it was approved in the show is back on. But if you listen on itunes, you may have to resubscribe to the show, I also very sadly lost all of the reviews and ratings of the show. So if you could take a moment to rate and review the show to help new listeners know, the content is good quality. That would be really helpful. Thank you so much. All right now here is episode number. Fifty three eleven evidence based tactics to increase testosterone naturally. I've had the topic of testosterone on my list of podcast ideas for a long time. But when a friend of mine reached out recently to get some advice about having low testosterone, I cited this would be a good time to bring it up on the show and dig into the research, according to a two thousand six study in JAMA the symptoms of low testosterone include decreased muscle, mass decreased bone mineral density increased fat mass, especially in the abdomen, insulin resistance, decreased, libido, low energy irritability and dysphoric for my friend. It's been a complex cocktail of really intense endurance training, having low body mass and too little calorie intake that is likely brought about this unfortunate low level of testosterone. This dangerous combo is not uncommon in endurance athletes as we'll discuss. Later. But that said anyone who is exercising so intensely that they're overtraining could be at risk for a hormonal imbalance like this on top of the symptoms mentioned above my buddy, also mentioned that he had poor sleep poor, workout recovery and digestive issues. He's a young man. So obviously, this is a little bit scary for him to be going through his working with a doctor. It is testosterone levels back to normal. And he's agreed to join us on a future episode. So we can share his experience and the strategies that helped him out. In the meantime, I have put together eleven tactics to improve your testosterone levels naturally. Number one. Not just for the fellas free. Ladies that think testosterone is only important for men think again, a two thousand fifteen study in the Lancet diabetes endocrinology mentions that testosterone is an essential hormone for women. Not just men,

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"paul sanfer" Discussed on BOOST Health

BOOST Health

06:43 min | 1 year ago

"paul sanfer" Discussed on BOOST Health

"Welcome to the boost health podcast where we are searching for wellness balance. Your host is Paul sanfer. A certified strength and conditioning specialist with nearly twenty years of experience in the health and fitness in street and degrees in human biology and business at blue self. Our passion is to learn and share new wellness tactics and help individuals create their own personal health strategy. Join us on this journey of being open minded and try new thins. You can learn more at my health dot com. Welcome to the show. Your hours thousands. Your balance thousand goal here at home. Welcome to episode number. Fifty two of the boost held podcast today. Show features a special focus on evaluating nutrient intake on a plant based diet. I'll be covering which nutrients to watch for deficiency in the truth about protein needs the new SuperFood that will get my calcium in iron levels up all by itself. A full macaroni breakdown of normal day in a whole foods plant based eating world. A tool to assess your macro nutrient and micronutrient needs based on your age, gender, weight and activity level. What research is showing us about plant based eating versus omnivores eating a nutrient profile perspective and much more. I couple quick announcements and will jump right into the show. Extra boost guides. I just released the very first extra boost guide. These guys will be focused to to'real 's on various wellness topics that I see a need to provide a little bit of extra instruction on the first guy is for a full body strength training program with no acquit required. This is a thirty seven page document that has pictures descriptions, videos, and audio cues of all the different movements. These are the exact Hughes that I use in my personal training sessions to give my clients the best results possible, a dynamic warm-up, full body, workout and cool down are all included. It's great for workouts, while you're traveling workouts at home or even just get some new ideas for your workouts at the gym. I will link to this in the show and blog, so you can check it out Facebook group joined the boost health Facebook group if you haven't already done so. Created this group as a separate place to share wellness tactics. Inspire each other try new things and have some fun to join just click on the link for the Facebook group at the bottom of the homepage of my boost health dot com. Boost health TV if you're watching the boost health podcast right now, you obviously already know about tell TV, but if you're just listening just to let you know, there is a video format of all of the podcast now on the boost health, TV YouTube channel all linked to it in the show notes and blog so you can check it out and newsletter. If you're not already signed up for the weekly boost newsletter. It's really easy. Just go to my boost health dot com. Puts your Email into the form on the homepage. And this way, you won't miss out on any boost health news. And Lastly, I tunes issue recently had a little issue with itunes where I had my title of the show and the byline and the show was too long as too many characters, and I tunes actually pulled boost health off of IT directory for a little while until I changed the title and the. Byline to the correct character max and reapplied and got the show back on. So it's fine now, but you may have to resubscribe to the show because it's under a new idea now. So check on that if you're a subscriber make sure you're still subscribed. And if you got unsubscribe, please resubscribe, and unfortunately, I also lost all of the ratings and reviews when I changed the title and byline, so please, please. If you don't mind go back in and rate and review the show if you've already done it. And if you haven't done it that would really help to it helps with new listeners to know that the show is good quality and worth listening to. So thank you all so much for understanding. And I really appreciate your help on that. All right now. Here is episode number fifty to plant based diet nutrient breakdown prevent deficiency and thrive. Anyone who's switched to a plant based diet has heard the normal set of questions and remarks from friends and family and colleagues how do you get enough protein? What about fish? What about eggs what about dairy? How do you get enough calcium? I don't think I could live without my fill in the blank. I'm just not sure this type of eating is for me. I exercise a ton. And I feel like I would need more calories than I could get just from plants. These are just a few examples, and these are not bad questions and comments. There are things that I thought about before I started on this journey myself over five years ago. He can't help it how these feelings and concerns when you've eaten a completely different way your entire life leading up to that. It's totally normal to wonder if you're going to be able to perform at the same level with such a major shift in your diet since I'm often. Asked how I get enough nutrients to keep and put on muscle while training aggressively in both cardio and strength disciplines. I decided I finally go ahead and break it down for a day. I'm not suggesting this is the holy grail of nutrient breakdowns. In fact, I even highlight a few opportunity micronutrients for myself. Instead my goal is to show that plenty of nutrients can be acquired through plant based nutrition even for athletes now, I'm not a calorie counter or a macro nutrient obsess or at all, but I do have a few self induced nutrition rules that I follow number one. I fast every night for at least twelve hours number two. I fast once per week for twenty four hours number three. I only eat plant based whole foods number four. I eat only when I'm hungry. If it's been more than two hours since I ate last and I'm not fasting number five. I make sure to eat fruits veg. Ables healthy fat protein and carbs with each meal and number six I supplement daily with b twelve a multivitamin five

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"paul sanfer" Discussed on BOOST Health

BOOST Health

05:14 min | 1 year ago

"paul sanfer" Discussed on BOOST Health

"Welcome to the boost health podcast where we are searching for wellness balance. Your host is Paul sanfer. A certified strength and conditioning specialist with nearly twenty years of experience in the health and fitness in street and degrees in human biology and business at blue self. Our passion is to learn and share new wellness tactics and help individuals create their own personal health strategy. Join us on this journey of being open minded and try new thins. You can learn more at my health dot com. Welcome to the show. Your hours thousands. By your balance that is both here at do. Tell welcome to episode number fifty one of the boost health podcast in today's episode him and he'd be doing a special focus on sauna bathing and all of its health benefits. All awesome sharing a ton of research today. So make sure you get your no pads ready, and I'll put everything all the references and all the benefits in the show, notes and blogs. So you can check it out there in case, you miss anything. I am totally addicted to sauna now. And I think after you listen or watch this episode. You'll totally understand why a couple quick announcements and they'll jump right into the show. Facebook group joined the boost health Facebook group, I created this group as a special place to share wellness tactics. Inspire each other try new things and have some fun. It's a nice community of folks in right now, we're talking about Sony's since that's what we're talking about on the show this week to join it's real easy. Just click on the link to the Facebook group at the bottom of the homepage of my boost health dot com. Boost sell TV, if you're watching this right now, you obviously already know about boost hell TV, but the podcast is now available via video format on the boosts LTV YouTube channel boosts LTV also includes several workout videos that I created including one. That's really nice has no quit requires you can do it anywhere with any space that you have I linked to the channel in the show notes and blog so you can check it out newsletter. If you haven't already signed up for the weekly boost newsletter, you can do so very simply by putting your name and Email into the form on the homepage of my boost health dot. Com. This way, you don't miss any boost health news. All right now here is episode number fifty one eleven science backed health benefits of sauna. All right. Everybody quick. Disclaimer before we start sauna bathing may not be appropriate for you. Please check with your doctor before beginning any sauna bathing program. I started my career in wellness and fitness as a personal trainer while I was still in university. I had the opportunity to work at several different gyms while I was in school and one of them didn't have saunas in the locker rooms it was a new gym with all new -ment, and the footprint was enormous. So it wasn't really a capital issue or space issue. The owner told us that he didn't put in on his because he didn't think there was enough research on the benefits of saunas. I remember hearing our members complain about the lack of saunas and that some of them may go to different gyms because of this. I didn't really get the whole sauna thing at first to be honest, it to me just seemed like sort of a lazy way to burn calories instead of just hitting the treadmill or bike ride. Fast forward to five or six years ago. And I started hearing more and more about Colt. Genesis and heat therapy for more and more wellness experts. I did the cold shower in cold pool swimming, things on and off but not consistently. And I thought the research on the benefits was only sorta home and then the heat their thing. Just sorta scared me a little bit. I had once overheated very badly playing golf on a super hot and humid Kansas day before you laugh, I was actually sprinting as fast as I could with a pushcart around the entire course, I was attempting to get a workout in and the temperature was over one hundred degrees Fahrenheit, plus really really high humidity. As I said, the course was also extremely hilly. So I was getting a pretty intense workout, and I made it to about whole sixteen and I started to feel dizzy, high heart rate and nausea, basically classic symptoms for heat stroke. I had to quit golfing. And the front office sent a card out to get me with a large ice water. I remember struggling to drive home. I had a terrible headache and now's you for the rest of that day. And it took most of the following day to feel normal again ever since this incident, I felt more susceptible to heat exhaustion riding around Hong Kong in the summertime has been tricky as it can get extremely hot and humid here even early in the morning before the sun comes up. It's still like riding in an oven here in the summertime. So when I initially

Facebook Paul sanfer golfing Hong Kong Sony nausea Kansas one hundred degrees Fahrenheit twenty years six years
"paul sanfer" Discussed on BOOST Health

BOOST Health

08:54 min | 1 year ago

"paul sanfer" Discussed on BOOST Health

"Welcome to the boost health podcast where we are searching for wellness balance. Your host is Paul sanfer. A certified strength and conditioning specialist with nearly twenty years of experience in the health and fitness in street and degrees in human biology and business at blue self. Our passion is to learn and share new wellness tactics and help individuals create their own personal health strategy. Join us on this journey of being open minded and try new thins. You can learn more at my health dot com. Welcome to the show. Your hours thousands. Fine, your balance that is a dole fear at least Waltons episode number. Fifty of the boost health podcast today. Show. Features a special focus on prolonged fasting with yours truly I'll speak about the difference between intermittent fasting and prolonged fast, the wonderful world of a tough Aji a sample. Schedule of a twenty four hour fast day what's eat before. And after the fast what to expect. If coffee is allowed. Why humans are made for this? How to succeed in your I try and much more a couple quick announcements and will jump right into the show. Facebook group. Join us on the boost Facebook group, I created this as a separate place to share wellness tactics. Inspire each other try new things and have some fun. It's a nice community, folks. And right now, we're talking about fasting since that's what we're talking about on the show this week. So to join click on the link for the Facebook group at the bottom of the homepage of my blue, stealth dot com. And if you're watching this you already know about boost tell TV, but if you're just listening, we do have all the podcasts available on boost health TV YouTube channel now. So you can check him out. There also created some really cool workout videos, including one that requires no equipment that you can do anywhere that takes less than thirty minutes linked to the channel in the show notes. So you can check it out and newsletter. If you haven't already signed up for the weekly boost newsletter, you can do so very simply by entering your name and Email into the form on the homepage of my boost health dot com. This way, you don't miss any boosts health news. All right now here is episode number. Fifty of the boost podcast twenty four hour fast. Thirteen tips benefits and expectations. All right quick. Disclaimer fasting is not appropriate for everyone. Please check with your doctor before beginning any fasting program over the last few years. I kept hearing about the benefits of intermittent fasting like reduction in body fat better, insulin resistance, reduced inflammation, etc. Since I had already been doing overnight intermittent fasting of twelve to fourteen hours every single night for the last few years. I felt like already had tick that box. But then I started hearing that the real exciting benefits fasting kick in at around the twenty four hour. Mark a fasting isn't anything new? Of course. Yes. It's a bit trendy right now with all the health benefits coming out in research, but it has been used for centuries, in fact, Hippocrates widely regarded as the father of medicine is one of the first physicians to be documented as a supporter of fasting as he fell it helped the body heal itself. This was over two thousand years ago, just Google fasting and you'll be bum bartered with articles and websites on intermittent fasting and weight loss there seemingly not as much love for the prolonged fasting of twenty four hours or more. Maybe because a twenty four hour fast sounds difficult. I know it did for me. It took me years of hearing the benefits before I summoned the energy to give it a try. Also, I have noted that there is a funny thing with fasting terminology, some say a twenty four to forty eight hour fast is prolonged or long-term and other say this is a short fast or even intermittent. It seems that most of the research journals described prolonged fasting as twenty four hours or more. And as such that's the definition I'll use so twenty four hours or more. That's prolonged and my focus with prolonged fasting is not really weight loss or six pack is it's really about longevity. And you'll hear why in the show. So here are the tips benefits and what to expect for your first twenty four hour. Fast number one is all about the top fifty. The most exciting thing to me is the process of cell turnover called Tuffy. This is basically like spring cleaning for yourselves where your body gets rid of dysfunctional cells. Cancer cells and creates new ones with a history of cancer in my family. This got me really fired up to give it a try. I recently heard Dr Steven Cabrera called prolonged fasting again, which is fasting of twenty four hours or more the fountain of youth. He uses it in his practice. As a tool to help patients hill themselves from the inside a twenty ten study in a tough Aji showed a large amount of tough Aegean fasting mice especially between twenty four and forty eight hours of fasting a twenty eighteen article on 'em IT website showed that stem cells in intestines can double in regionalization with twenty four hours of fasting in a study on mice as we get older. Our bodies lose the natural ability to do this tough Aji. And so this can actually lead to an increased risk of cancer and Alzheimer's. So basically, we need to give our bodies in Caja de. Gated from eating so it has the time to get rid of this cellular trash number to build up with intermittent fasting. I if the prospect of not eating for an entire day sounds scary to you at first it was for me, then you can slowly work your way up to twenty four hours with intermittent fasting. There are various types of intermittent fasting. But my favorite is the basic twelve to sixteen hour overnight fast. Basically, it's as simple as waiting at least twelve hours from your last meal from the previous evening until the first meal of the day the following morning, for example, if you eight dinner at seven pm than you, wait until seven AM the next day to eat, then you can slowly build up to thirteen hours, fourteen hours and so on and so you feel confident and going for the full twenty four I actually did my intermittent fasting everyday for several years before I finally decided to take the plunge in the twenty four hour faster few months ago. The evidence of tough g removing cancer cells was just too exciting for me to ignore. And I finally decided to give it a try over the holidays in two thousand eighteen I loved it so much that started doing the twenty four hour fast weekly from Sunday dinner to Monday dinner, building up slow may not be necessary for everyone though. In fact, I had a few of my clients. Try the twenty four hour fast for the first time since I've been raving about it lately. And they just jump straight into the twenty four hour fasting without slowly building up, and they did just fine. So you may not necessarily need to do that. But it might be a good idea to to slowly dip into it. Number three, timing it, just right? The Sunday dinner to Monday dinner seems to work out pretty well. For most folks, it's nice to be able eat dinner with your family on Sunday night as your last meal of the weekend. And then you just need to make it until Monday night dinnertime to hit your twenty four hours. I think it's really helpful to eat dinner at around six thirty or seven on Sunday night. And then go to bed fairly early. Like sometime before nine pm. And so when you wake up the next morning, you've already got quite a few hours under your belt. So I'm actually going to share with you my schedule of my twenty four hour fast. And they actively that I do just to give you a reference of what works for me in case you wanna try something similar. So as I said Sunday six thirty seven having dinner with the family then in bed by eight thirty wake up Monday at five AM and prepped for the day from six to seven AM on Monday. I teach my fitness class from seven to eight I actually work on a output tasks like a major project then from eight to eight thirty I'm taking my kids to school and then from eight thirty to nine AM, I am doing gratitude and productivity journaling talked about that a lot on my morning routine.

Facebook cancer Paul sanfer dole Aji Google Dr Steven Cabrera Mark twenty four hour twenty four hours fourteen hours two thousand years forty eight hours forty eight hour thirteen hours thirty minutes sixteen hour Alzheimer
"paul sanfer" Discussed on BOOST Health

BOOST Health

05:02 min | 1 year ago

"paul sanfer" Discussed on BOOST Health

"Welcome to the boost health podcast where we are searching for wellness balance. Your host is Paul sanfer. A certified strength and conditioning specialist with nearly twenty years of experience in the health and fitness in street and degrees in human biology and business at blue self. Our passion is to learn and share new wellness tactics and help individuals create their own personal health strategy. Join us on this journey of being open minded and try new thins. You can learn more at my health dot com. Welcome to the show. Your hours thousands. Your balance that is our goal here at boost. Hell welcome to episode number forty nine of the boost health podcast. Today's show features special guests, Christina Lopez McLaughlin, founder of the vibe tribe. We had a great chat and cover. Lots of different wellness topics, including a midlife awakening versus a midlife crisis. Gratitude beyond the five minute daily habit, eco, friendly and up cycled fashion. What the best wellness retreat should include the power of breathing getting into the much sought after but rarely attained para sympathetic state, and how Christina finds her balance a couple quick announcements, and then we'll jump right into the show. Join the boost health Facebook group, I created this community as a separate place to share wellness tactics. Inspire each other try new things and have some fun. It's a nice community of folks. And right now, we're talking about fasting to join just click the link for the Facebook group at the bottom of the homepage on my boost health dot com or you can click the group on the boost health Facebook page boost health TV the boost sell podcast is now available via video format on the boost health TV YouTube channel, we sell TV. Also includes several awesome workout videos. I created cluding one that requires no equipment whatsoever. So you can do it anywhere and other one that uses just dumbbells and bodyweight, and I've got a few others to to check out a link to the channel in the show notes. So you can check it out newsletter. If you haven't signed up for the weekly boost newsletter already you can do so very simply by entering your name and Email into the. On the homepage of my boost health dot com. This way, you don't miss any boost health news, ask Paul. You can ask me a question to be answered on the show by clicking the green ask Paul button. It's on the podcast. Learn more page on my boost health dot com. The question for this week is from Tom Tom said, hey, Paul been enjoying the podcast been lifting weights a lot more lately, and I've been concentrating on basic compound lifts like squat dead, lift hip, thrust, etc. I've been following the five by five protocol a had a question regarding how much weight I should build up to as a cyclist my main goals for incorporating strength training to balance out the fairly specific single plane activity with more compound movements in core strings as well as for bone density and just building a stronger body overall. So what's a good goal to shoot for as far as weight by body weight? Should I be able to squat one and a half times my body weight? Deadliest two times my body weight. Or is this not really important any thoughts would be greatly appreciated, and I responded with on the resistance goals form should always be the primary focus if advancing up in resistance means that form gets degraded. The form should not be increased the ethics should go back and work on the mechanics of the lift and possible, mobility, limitations until the form is perfect. I know how it is to want to know how to measure against other athletes, and as such there are some fair standards at all share. But keep in mind that there are many variables at play here form and technique being the most important also the build of the athlete can play a role, for example, an athlete with super long arms will do better at a dead lift than adventure breasts for obvious leverage reasons amount of time training can be another variable. So you'll notice I've broken these into different levels to help average things out and these are for one rep maximum. Efforts so for novice who's been lifting for around a year less the barbell squat should be at one point two times. Their bodyweight for a one rep max barbell deadliest should be one point five times body weight for one rep max and barbell bench press should be zero point nine times. Bodyweight for one rep max now intermediate level this

Paul sanfer Facebook Christina Lopez McLaughlin midlife Tom Tom founder twenty years five minute
"paul sanfer" Discussed on BOOST Health

BOOST Health

08:35 min | 1 year ago

"paul sanfer" Discussed on BOOST Health

"Welcome to the boost health podcast where we are searching for wellness balance. Your host is Paul sanfer. A certified strength and conditioning specialist with nearly twenty years of experience in the health and fitness in street and degrees in human biology and business at blue self. Our passion is to learn and share new wellness tactics and help individuals create their own personal health strategy. Join us on this journey of being open minded and try new thins. You can learn more at my health dot com. Welcome to the show. Your hours thousands. By your balance that is our goal here at these. Tell welcome to episode number forty seven of the boost health podcast. Today's show features special guests Sonali Figueras also known as the green Queen. I've been a fan of her work for a while. And after I became recently inspired to do more to save our planet. I asked her to join the show, even if you're not personally inspired to do more for our planet. You should know that an environmental dimension has been added to most personal wellness balanced models so appreciating and taking care of your environment is good for your own good aside from that I challenge you to listen to Sonali speak and not be inspired to be Nico warrior. We cover a ton of topics including how to inspire change with positivity and inclusivity the parallel between our health and our plan itself. Easy ways to change the world the next best thing to a plant. Diet for reducing your carbon footprint. Why Sonali is so excited about the loop project and circular economy? Why men are not marketed to as much as women to become eco warriors. CBD her wellness trend predictions for two thousand nineteen tons more. Don't miss this jam packed episode. A couple quick announcements and then we'll jump right into the show. Boost health T V. The boost self podcast is now available via video format on the boost health TV YouTube channel boost sell TV also includes several awesome workout videos, including a new one. I just created that requires no equipment. I'll linked to the channel in the show some blocks you can check it out newsletter. If you haven't already signed up for the weekly newsletter you can do so really easily by putting your name and Email into the form on the homepage of my boost health dot com. This way, you don't miss any boost health news. All right now. Here is episode number forty seven green Queen Sonali Garris will inspire you to change. Okay. My guest on the show today is Sonali Garris. Now Sonali is the founder and editor in chief of green are the green Queen, I suppose, and it's Hong Kong's largest eco wellness media platform advocating for social and environmental chains. Using original inspiring, Asia's Centric content, and she's the founder and CEO of EKO warehouse. The global sourcing platform for certified organic products created with a mission to make Ganic farming accessible and affordable for the whole planet with over a decade of experience in publishing SEO digital marking organic trade and health journalism. She is a echo wellness industry veteran with a keen eye for market trends and irregular on the speaking circuit sharing her experience expertise on stages across Asia Ambien. Smelly also launched podcast series. Which is really good. I've been catching up on her shows it's called the zero waste movement. And it's here in Hong Kong to raise awareness about plastic pollution and the circular economy will learn more about the circular economy today. And when she's not working she is usually dreaming up new plant based recipes in the kitchen for her family. So she's a fellow plant based individual just like me. So we'll have lots to talk about today. I'll probably have to cut us off because so many things to chat about so Sonali. Thank you so much for joining me today. She to this beautiful face. And your new mom. Congratulations. Some time away to join us. Appreciate that. No problem. It's a pleasure. So let's talk a little bit about green Queen wind. Did you launch green Queen? And what are your goals or are your goals the same as when you launched it? And and what they are now. No, they are not. That's a good question. Green Queen is a happy accident. So when I first started it, it was meant to be just a blog to share information and resources on how to live a healthier life in Hong Kong. And there was no plan to make it a media platform or to monetize it or anything like that. What happened is that a couple of years into it? I wasn't really doing much. But I realized that I had a a loyal audience that was coming to the site every every day, and basically I had information that people were looking for and that really inspired me because I felt that I wasn't the only one that was trying to live a more healthy eco-friendly life, and I realize. There were a whole lot of other people out there in Hong Kong, and in Asia that were you know, they wanted to know where to get organic food, and and how to, you know, find nontoxic beauty products, and and more eco friendly household goods, and so that inspired me to make it into more of a media platform rather than just a me blog where I was just sharing. What I thought I felt that there was a lot of scope to provide proper resources and start doing content interviewing fellow eco warriors, and you know, sharing healthy vegan recipes and having a guide with all the businesses in this space. So that people could easily find what they need it. I mean, you you definitely have a chief that from from what I can tell and you're really good writer too. I mean, it's it's a pleasure to go on and review articles. You can see why when you you don't really know. That you have a voice until you just go for it. Right. Like, that's kind of what I experienced. You have all these ideas, and you feel like you can be inspiring people. But you don't know unless you just put yourself out there, you don't absolately and for a long time. The mission was really let's put out the best content. Inspiring stories useful resources articles that make you think that make you wanna act that that make you want to do your bit to make the world just that little bit better. And then as we've gone on. It's really cemented into this. What I call impact media mission. So I do think that we are hung Hong Kong and Asia to an extent OG impact media. We were the first media company to not just we weren't just saying, hey, here's a restaurant review. Or, hey, here's a neighborhood guide. You know, or, hey, meet this person. We were saying here's a neighborhood guide where you can support companies that are ethical and that are environmentally friendly. And they were trying to make Hong Kong better. Here's a recipe that is going to be, you know, meat free. So that you can eat less meat because meat as really damaging the planet. You know? Here's a story about someone that has taken it upon themselves to to fight plastic pollution. So that's that's when media stops just being media. And so it's being one I'm calling impacted media. So you're really. Trying to change minds through inspiring and empowering content. And so that's the mission today. It's really about advocating for social change for environmental change for consumer behavior. Change trying to say to people. Hey, if you do this a little differently. It's going to make a huge difference to the health of the planet and to your health, and for me, you know, our health and the planets health are inextricably linked. I feel on other platforms those are two very separate things.

Hong Kong green Queen Sonali Asia Queen Sonali Garris Sonali Garris Sonali Figueras founder and CEO Paul sanfer Queen wind Nico Ganic EKO warehouse writer founder editor in chief
"paul sanfer" Discussed on BOOST Health

BOOST Health

1:19:23 hr | 1 year ago

"paul sanfer" Discussed on BOOST Health

"Welcome to the boost health podcast where we are searching for wellness balance. Your host is Paul sanfer. A certified strength and conditioning specialist with nearly twenty years of experience in the health and fitness in street and degrees in human biology and business at blue self. Our passion is to learn and share new wellness tactics and help individuals create their own personal health strategy. Join us on this journey of being open minded and try new thins. You can learn more at my health dot com. Welcome to the show. Your hours thousands. Fun your balance that is our goal here. At health woke him to episode number forty six of the boost health podcast today. Show features special guest Jim cotton. We had a fantastic chat that I think will really resonate with a lot of folks, we talk about Jim's moved from a stable accounting job in London to a freelance writer his battle with disordered, eating and cycling performance strength training for endurance athletes over specialization in sport, our love and hate relationship with Strada the best place in the world to ride your bike. And why Jim doesn't recommend it? And how he finds his wellness balance. I a couple quick announcements and then we'll jump right into the show. Boost health TV the boost health podcast is now available via video format on the boost health TV YouTube gentle boost TV also includes several awesome workout videos, including a new one. I just created the requires no equipment. I will link to the channel in the show notes and blog so you can check it out newsletter. If you haven't already signed up for the weekly boost newsletter, you can do so very simply by putting your name and Email into the form on the homepage of my boost health dot com. This way, you don't miss any boost health news. All right now here is episode number forty six balancing sport performance with nutrition needs and possible over specialization, featuring Jim cotton. My guest on the show today is Jim cotton. Jim was working in a very stable career job in London. And he didn't enjoy it. And he didn't enjoy London life and had a few issues in general. So he ditched the career and London life and moved to the countryside with no job only idea of becoming a writer and cycling, and he'd already started a blog and had a masters degree in English lit. So it wasn't just starting this from nowhere. So he spent a year living a very little and getting small bits of writing work. He stuck with it. And over the next three or four years developed his portfolio and profile, including work with leading UK, and US cycling magazine websites. Now, Jim is an endurance rider predominantly loving riding in the mountains. He works as a brand ambassador for hot route. And is a marmot grandfather. Who addict, I'm probably. Butchering how you actually properly say that excuse me on that. But I know what they are. I just can't say them properly it pretty well. Oh, thank you. You're being too kind. Jim struggles a bit with disordered eating. And I think this is really really interesting, and it's going to benefit a lot of people. So I really appreciate Jim talking about this at it can get to the point where it impacts is performance. And he's been dealing with this for for seven or eight years. So we're going to talk about this later in the show. He's done some weightlifting. This is actually something that Jim and I have connected on a lot. And I really appreciate this. Because some of my endurance buddies. I can't get into the gym and lifting weights or they might just do some core work, but Jim Kitson there. He throws around some heavyweights, and he really works hard. So I really liked this about Jim, and you can check out Jim's work on mountain mutton dot com, and you can see links to all of his magazine articles and his blog. He's actually an outstanding writer at I was telling him earlier, I thought I was an okay rider until I started reading his stuff. And it just made me mad how good of her writer is so the name of. Your sites mountain mutton dot com. So my first question to Jim is where did this name mountain mutton come from eight wasn't a soul of a a bit of a joke? I think can look people don't ready gets on. I have about habit of making jokes which at to you so clever for. I was so basically, there's the phrasing cycling mountain goats, which vic- manger a good climber nego welled up amounted and of Seiken in the mountains on nice kind of decided riding on best stop. So it was a it was a reference to mountain goats, but I will say that won't people to think I'm taking myself too. Seriously will that? I'm that good. So also mutton is you know, is in all stringy type lamb will shape, and so just indicating like on old pasta. Useless mountain. Goat light may be a skirt or bad version of amounting gates say that's what it is basically. Well, so I will correct everybody that might think that about you straight away. So I have some friends that I saw a with here in Hong Kong who I would consider world class cyclists, and I know some of the international rides that you've done in the same race with them. You've put him under by quite a few minutes. So you're a damn good cyclist. And and if you wanna call yourself mount mount, and that's just fine. It means you're heck of a good cyclist. A good climber at that. So so we know now you're a good cyclist. How? You always loved cycling. Did you really get into cycling? Quite late actually, so coin to people who take cycling so seriously as so I'm I'm mighty says, he's not people who still really loving the by my taking I seriously get into it through the parents. I may be when they're in that teenagers. But for me, I always loved cycling. I've always loved being outdoors. So when I was a kid, I would have amount you buy cannot, go adventuring in the woods. And I come getting lost in would saying coming back about three hours eight to then I'll tell my momma would an-and when I went to university at all three mighty Niger's. T- Nigeria is our mess around on my bike in just fun went to university in inevitably allow of spoke to the backseat because of parties in studying, but I. Still rival by just to get around like to commutes in to get to to costs and what moved to London like writing for commuting. And then the longer I spent living in the in the mall and more wanted to get out of London because it's such a big Costa five at Christ. So I started using just my commute by and disguise ROY getting out of the sexy on my big long adventures. Just come I riding a ride bike around and the more in. This was probably when I was in my twenty three twenty four twenty five and the more and more did it in the best sale. I go just just like on a fatty average aluminium community arrived by the Moi guides were in more doing it in the most. I let are started reading about it about how to train in like what bikes good. And more. Did it the more go into a, and then I started taking it much more seriously until competitively for Nigeria around twenty five twenty six will all all my life, though, obeyed into quiet school settled through school in university. I did I played rugby union and did low of running. So I'm a not truly actually a better runner than than I am cyclist. Like, it's on very on quite total in thin and runner's build, but I'm quite prying to injury when I run. So I kind of did it for years in then stops and cycling eat, I get impact injury stuff with cycling. Yeah. So that's where I am. Now ready? That's interesting. I have two good friends of mine that kind of have that same story. Of like, really really strong runner, and they're both really good cyclists. And to find out that they're even stronger on the run is is pretty it's deflecting for for somebody like me this trying to keep up. I want to know if you agree with them. So they told me this separate instances, my friend, Scott back in the US who ran in university said that he when he's climbing a hill that's on the bike. That's the closest thing he feels to running and then my friends she'll here who's who's also a world class runner from the UK says the same thing and they're both like crazy fast climbers. And they say it's like they have something to push against it sort of feels like running when they're when the climbing up a hill is it like that for you. That's really really interesting that they say that actually because when you stand in the pedals when you climb up a steep hill. So when you're out of the saddle it, s- mole, Condit pens up your body. I hit send you hit nexus on. It's more of a seminar action to running on that is actually something that I I had said by site doesn't probably cyclists he writes for af. Pro cycling, and he's caught Mike Witt's and Hayes. I one of the best in the world that climbing. So he's he he could be a contender Agron toured frauds? He's top ten Ryder. But hey as background. He he was the he was a world cost runner into the about twenty six on common. But the story as to why. But he stopped running. And he is now a lot. Whoa. Cost climate on a bike. And he said exactly that in not climbing up a state mounting when you're out the Saudi is ready similar so vaction to running. So that goes back to what your friend said. Yeah, I agree. So I think yet run is might good climates. I guess I must be something to it. I I have a similar feeling where they're both like make my heart rate, go through the roof in extreme pain. But I don't think it's quite the same. Vibe that you guys are talking about. Eight is is we don't feel the same amount of pain is just some of us going a little bit off the as well, you know, I believe it was the marmot race. You wrote a really cool article on decoding data wanna talk about a little bit later more. But I looked at your Strada from that that you very nicely shared. And so this was like, I think it was a seven plus our ride over a few mountains and your heart rate was in zone two. It was like one forty hours or something like that over the course of the whole ride like mine would be at one hundred and eighty in the first three minutes, like the the fact that you're able to I know there's a lot of work and a lot of training that goes into that. But to climb a mountain like that and to keep your hurry down that low and still be working pretty hard. It's pretty good sign of of strong climber. Yeah. Well, I think that one the that sort resigned to mom. Campaign an average 'cause it was definitely tell I just went always like deep in the red. But yeah, it's a Durance sports on that way. Meister the things are competing Mellish. Two five six seven hours. Utility you need to. They need to have be out control, your heart right is much possible. And more importantly, not let let it drink tea much. There's a thing of cardiac drift where your heart right keeps getting higher and higher and higher even as same intensity. A lot of my training is like court low intensity, but just training that drift to not drift too much United to Kate may officiant. So. Yeah. Might my general hot right is low like my my resting white Cup. Hot right. Is about the own. My gosh that we see this is what let's talk about this for a second. So this is what people need to understand about endurance training cardiovascular sharing. Let's not even Sanders. So I like the way I think been greenfield. So that this way once I think, it's a good analogy. So if we think of our heart as like a battery k your battery your heart has so many beets in it. Okay. So let's say it's a trillion beats whatever when you go out, and you train you're going to get your heart rate going higher than normally would when you're just at rest. Everybody knows that why do we do that? Because for the times that you're not training how much less work is it actually doing. So if you've got that trillion. Heartbeats in your battery over the span of your life. If you average out the times that you went up to your one forty average or one fifty or one sixty versus the time where you're asleep at night for eight hours. I hope where it's at thirty eight that's going to add up a lot slower than somebody. That's at sixty or sixty five or arrest. That's why you do cardiovascular training. That's why you keep your heart in in check because you're going to be doing less work overtime. If you get your heart functioning more efficiently, that's thirty eight disgusting. I don't know how you live with yourself. They still like my maximum right is exciting me, an Anais some people who are much better, endurance athletes, may he's resting might be fifty. I think there is a relative true read. It's when you when you go up in the red. What is it? What does it look like for you? If you're smashing it up a hill. Everything you got what where were you maximum at my max is probably about one seventy okay. Yeah. Yeah. I got about activity small band between my resting my max. Whereas if you'll resting inside sixty about you'll Max's Nettie Anais, some people whose maxi's like two hundred ten if I hit two hundred and ten out probably be debt. Right. Right. Before we move on. I wanna make sure we talk about this transition that you did. So you're freelance writer as we talked about in your bio, and so this transition it sounds kind of scary to me like you had this really cool stable job in London. But you're kinda done with your the gig. You're done with London life. What was that transition life where you're sort of living off Rama noodles for the first year or two? Yeah. It was tough. So when I was in under ten years now doing say, weighty, briefly, go moss is in English niche, chip, I will say have a accountancy qualification on charges accountant as well. And I fed into this accountancy job didn't like it. And as he said, I left London and for that first year when I was trying to build my so portfolio writing work. It was really tough. Like, I luckily I had some connections at a local bike shop and all is working that. At online, very minimal pay. Just just being silos guy is a cafe has while ally seven coffees and stuff it was really really nervy. 'cause I I need I'd left a Ajab way approach is on pulled away could have beaten a until I was fifty or sixty and I was getting paid reasonable amount. But also in the back of my mind did have these qualifications. I did have accounted secord vacation, which if I really had to I could use get a job in commercial bit like to be accountant or business guy. But bicycling always stressed like old time on worry all the time. And I would spend huge amounts of time to researching brands that might warn afr. Freelance copywriter. So I was looking will gigs mostly in sport, cycling and cycling journalism. Yeah. I just had to. I mean, the first six months hours. I stay psychiatry comment. Come the second six months, the what could still like really slow to come. That's when I was like highly s like unite should I have done this. But I just kinda faced with it in oughta just like I just stuck it out for a little bit longer. Ananta? Just go the gigs. Con after about a year. Not really having much that started to get the full rolling kinda gave me confidence to keep going with it. And I was still not ending much. But I saw two started having these few gigs behind me gave me confidence in myself that I could probably cubs something out they sort of life. And I was just ready as odd much more enjoying my life like being freelance. I could if I wanted to like I did yesterday. Go five hours on nyc on a Monday morning. Where is everybody else would be a Monday morning, go to guy to the office? You know? You know, if right own on our side. Yeah. It was it was just patience, and very knows very Novi time. You've got to equal to believe in yourself. And I m done have family didn't have morgage gonna try and do this. I'm gonna do it now. And that's in a knob left the job say of go to give it a decent bit of time to try it. Because if I go back to London guy back to a commercial job now than I can't really try and do this again, you know, this is my one chance try it. Yeah. That was good foresight. By you to realize that the time was now to go forward, and it was nice to sort of understand you had the qualifications to have a plan b if you needed to. But I wonder if I'm curious if it made you a better writer, I as I said earlier, I think you're really good writer is there do you think that that time where you're really working hard to make a name for yourself? And get in print. Do you think that major a better writer or that make a difference at all I'm not sure I've never already? So it's about full, I guess it gave me time to write mine hustle bloke, which you've had to in my by mountain. Listen thing which pops of help build my personality has writer a little bit. And. Motu? It might be very honest with myself and things I was writing because as you'll know pull from the things you've read him up about things as. Hope back. What I say sorry. I'm still lost mining tangent. Hareb it like the work that I do putting a little concentration into and whether that be my personal blog. Oh, the writing on being paid for. So it comes it did help her mice skills. Yes. Yeah. SR as kind of a random question. But I was just wondering if you probably just a gifted ready to begin with then that's fine. I was just wondering if you know when you're scrapping a little bit. If hone your skills at all. I think it did to some extent. But I did have the full qualification like as a master's degree in initially show which helped out. Sure absolutely while I wanna talk about cyclists in strength training. Okay. So I've had a lot of fun watching you. We got to know each other on Jools site on found which is really cool. If you guys haven't checked we'll put a link to it in the show. It's actually put links to everything we talked about in the show notes and blog like always. So I've started following you on Instagram. And so I've been really watching you this winter in the off season hitting those barbells hard. But for most cyclists, that's why I've I've really enjoyed getting to know you and watching you there's there's an aversion to lifting weights especially in season like oh off-season. Okay. Maybe you'll see some some folks trickle into the gym that are usually just hard core cyclists. And I think it's out of concern of getting too heavy. I know it is. Or getting to soar before their next workout on the bike and worried about hindering your performance. So what's your take on this? You know from your personal experience. He obviously out in the field. See a lot of other cyclists, and what their workouts are what what do you see in the endurance community is is it pretty consistent without where there's this aversion sue lifting weights, especially by cyclists because they're concerned about mass. And about performance loss yet hitting the night in the hydrogen is t two reasons people while three reasons, I guess that she had people that I do. I'm lucky the first one, which he didn't mention is on lucky in that. I have a tight more or less tied to the flexible schedule, and I have like vicinity available to me. I my friend runs, Jim. So I can go and use up. But I think one thing is if an awfully only house I- hours a week will ten hours a week to train a narrow cyclist. They think. Oh, I can't put down a put two hours thoughts to the gym. Because does less time on the bike. So anyone is actually the time vitamin, but the I think the main to re radio what he said the first one being inside Kling as you need to you unless you're like, a track Roida bridezilla Nevada dry whites is a real big impacts has really begin to our boss. She inevitably if you're lifting whites and you'll doing them well than you're going to gain some muscle mass. So that does pay off and the yet the said thing which eulogy to idea is not Solis that you get and. That's domes delayed onset muscle soreness staying in. It can't really really impacts a training session on the bike other his has much a mental thing is a physical thing because he sweats. Sometimes what particularly when I first. So I've kind of lifted on-off philosopher info is. And when he first started doing it like fell you have your in the pay of the season are dying much. But then it off-season ready ramp up again, and why not the start ramping up in not first months, if I haven't been lifting much could the previous months was the height of my season than the domes just awful like output. Sorry, my leg I've at a saddle to guy for ride Mike elite semi hamstring nitty crime. And that doesn't take much good. You'll mental to the right? And I think that, but I think that Bush says he's issues like the whites and the soreness if you're doing well, and you're doing the program rights any perhaps go guidance than after a month while the Shona said, they should a starts east and fit Pau. Why I actually reach out to you pool in the first instance was got in managing my nutrition to potentially try in help online my on magnates in things like you'll kind of areas of expertise to try and mitigate that soreness because. Yeah, it does Radi impacts how you ride when when you like to allow already. Yeah. Absolutely. And I think as a as a strength and conditioning coach I've. Really loved seeing efforts made by endurance athletes who recognize the benefit not only in power, but explosively and injury prevention when you add strength training, and and I like to to hope that it would be something that's part of the program year round not just in the off season. So I'm seeing that more and more and what I'm trying to express carefully because I'm not I'm not trying to rub anybody the wrong way. But I'm trying to I'm trying to help people understand that if they can just do three days a week of full body strength training. I'm not talking about this crazy like five hundred pound dud lives in one hundred pound dumbbells on bench like you can do a reasonable full body strength workout even just with your body way. If you're traveling. I mean, you don't need anything fancy, but you can do a good full body strength work out three times a week say it's Monday Wednesday Friday with a day in between to rest, and you can be out on the bike or whatever. Doing that you won't get sore. If you can do that for a few weeks in a row three days a week full body. You will not get sore. You'll knock it that delayed onset muscle source, and I'm not a good, endurance athlete like you. And a lot of my buddies are, but I can sort of keep their tail lights in my sight. And and I'm not sore. The reason I'm not keeping up with them for a number of things. But it's not because I'm sore that soreness will go away. If you're consistent with it three times a week. But I understand I understand the the limited hours per week. Maybe a little bit less love for the strength in. There is for the bike. And and a lot of the things that were battling. But I just want to put that out there in the universe that if you can be consistent with it that excuse me that that soreness that does go away is your body. Adapts us last interesting because Katie say have just resolvable ten hours a week to trae eight shit about. Understanding and having somebody like you who is a strength coach but understand driving 'cause it all the time. You have a cycling kite. She knows a little bit about strings, but it seems that you don't get many pay. PT's strength training as much wrestling. So about having somebody he can guide you as to what is the right mix of by time. And what if being will cool, boating workout time 'cause when you're cyclist you think and especially for a lot of a lot of the success in Germans sport is about body. Visit all program saying, oh, you know, with this high-intensity program, you could be just as good off of thought hours of high intensity training. He kind of said he hours of, you know, big volume training. But I think there's a real reason why probably cyclists the best cyclists doing twenty five hours a week throughout the and yet that portly doing on top of that. Twenty five hours on the bike. But maybe five hours in the gym as well. So he's just understanding four amateur athlete. How much time they can spend in the end if that will detract from the bike time, a NEB Ike, fitness. Yeah. I mean, you're talking about it's all about might Okon drill density, and you can get there, basically two ways you can get their slow and low or you can get there with interval training where you're getting up in staying out of the gray area and getting up into zone foreign zone five, and you know, going up and down Hong Kong's great because you have interval training out your door. You go left. You have a hill, and you're up and down or you go writing you have the hill in up and down it's sort of built in. But if you if you have that interval session, you know, once or twice a week, and you have that zone to session a couple times a week that kind of takes care of the Michael condo density from both sides. So I would be somebody that would argue for an and maybe I'm just getting somebody. For thirty minutes doing a full body session. If I could just get him to be consistent without three times a week. I would only be asking for an hour and a half honestly with dynamic warm up and cool down. Maybe two hours total out of that say given eight or nine that they have. And it's well worth it, especially if you have somebody that is mixing in impact sports like like running from an injury prevention standpoint is critical one thing I do enjoy about lifting as I just like the mental like the meant as a light training doing something different. That doesn't involve setting on a bike, MS. Especially in winter when you lie say in the UK the minute it today, so mine is one on mine is tending from yesterday on my bike for five hours. And it was about one degree will die. And I'm not gonna say it was the mice fun. And then. And then the times went on. And then the other times amona tub, I try and Knox. No, always the most fun and was is still love writing. Sometimes it's nice just to have the mental break of doing something. This completely different. Unlike you know, he got into Jim in. Yeah. Lifting some lights just is good yelling as good for the soul today. Something different. You know, mix the Connor the stimulus suck. But this that's so true. And there's something sort of like primal about like picking up something heavy and executing like a dead lift or a press or pull up with good form. It just I think you, and I talked about that one time it just it feels really good. Yes. Satisfying feel good for it. Like, he you whole body fails conic goods afterwards. Yeah. Great mix you feel strong. I wanna talk about. Possible over specializing. I have to be careful with this one. Just because I don't my goal isn't to make somebody upset, but I want I just want people to think about. Just more holistically about their their fitness their wellness. I should say, and so and this and it's not just endurance athletes. You see it in cross fit. Obstacle course racing. Even dragon boat racing here in Hong Kong, which is sort of a rowing sport. It's really really big here as trail running. I think I think folks sort of fall in love with fill in the blank sport, endurance strength cross fit. What whatever it is and the competition around the sport. And then so they sort of focus on. Okay. I've gotta get better. At the sport. I've gotta get faster at this time. I've got to put out this power. I've gotta beat whoever this person is over here in my age group, whatever and they lose the focus on why they started maybe training in the first place which most of the time this to be healthier. Or maybe even have a bit of fun, and they start worrying too much about. Those things that I just mentioned instead of the overall strategy of making themselves healthier and happier. I think I'm seeing this happening more and more where the benefit of competition is almost overriding the benefit of overall wellness and having the the connection across the different wellness mentions like, social, and emotional, and spiritual and environmental it's just all physical all the time all competition yet. Now, I do agree with that in some when you stops kind of coating yourself, a cyclist innovated comments as I li-, I as spend more time cycling, and you know, that's what you really find consoling knots. What you competed edu. Saw of your a rule health and wellbeing and a lot of people identify much about the research of behind it because I've never bothered reading. Into its be honest. But a lot of people say that cyclists because it said non white bearing for each should do some impact type of spoil some white bearing sports such as running or lifting because feel state. Yes. Stichting sitting on a bike and pedaling not bury any whites main job identity guys down site zatarain's that saw being a full body to doing so activity and other Negrete the night on the head in that way. Knee starts specialize in you start getting ready for on cycling over running all across it or something edu. Loose on the fact that you probably the to who knives is gonna remember in ten years time. Let's face it. A with regard see being sought you will have started cycling because you love the fresh. You tile the endorphins may fail. Owning showy. You wanted to make sure you're not on a basic level a need you're saying all while account guy. Fool a and. And people like that takes center says may will be there. So if the family will that go friend know, someone says, let's go on a wall Cup amounts in for five hours. I'll be like no Hawaii because that ruin my leg. Rush. Somebody said that to me if somebody said that's many now, let's go on the five hour high up a round all beat up. Well, Tom because prying tomorrow run gonna fail Lowell any. You you do they saw a web spun? I I do sometimes envy people like say, my Sisto, some of my friends who they go training, and they like outduel proceeds, but they take any of them. Seriously. They exercise to look off into how fun, and they might consciously guy for off our run a couple of times a week that guy swim. It's like it. They might go and do some cross fit because I go given class for Christmas or something, and he was forcing stuff, and it's really interesting in varied in that really enjoying it. Whereas when you start specializing in you. Doing maybe fifteen dollars a week if cycling sometimes you feel like this time g fail this real GT to trae and you get training guilt like site. If you miss a session because you just aren't feeding on a bike that day you. You feel bad about afterwards. And that so specialism can create that Saudi unhealthy fare feeding. So fading pressure from yourself to train. I appreciate your honesty. Jim. I think you're exactly right. I think you're inside the head of a lot of athletes, and again, like I said, it's not just endurance athletes. You're talking from cycling, endurance, athlete perspective. But I think, you know, a cross fit the cross fit games. I don't know if you've ever watched across game. So the pretty pretty exciting. So one of the events is walking on your hands. It's a it's a gymnastics skill and it's impressive. But unless you're going to the cross fit games. Do you need to spend a certain number of hours per week walking on your hands. Well, me as your coach, I would say, no, let's work on different exercises. There may be just a little bit more functional. And so I think what what you're trying to say, Jim. And what what I'm saying. I really enjoyed multi sworn I like to triathlon. Although I wasn't great at it. I really enjoyed it. I trained too much to the traffic. Onside strength training has always been a part of my program. But I would get myself into a spot where I was getting injured or. Or making my strength training workout suffer because I was going to hard on on the endurance side of things. And so I think what we're trying to say something interesting happened to me this last year. I think that's worth sharing. So I got a knee injury. And ended up being one of the best things that ever happened to me because I discovered mobility talked about mobility a lot this year as you mentioned earlier and I didn't do one freaking race. Not one race. I didn't do one triathlon. I didn't one do Athlon didn't do any cycling races not won. And. I didn't die. I survived by not doing. But not doing a race and in and I feel just a little bit more balanced about not having to have that thing on the calendar to to motivate me to train I've never really had to have that extra motivation of training, but from an aerobic perspective. I always liked having that thing up there to make me sort of push a little harder on the run or maybe get that extra swim or bike or whatever in per week. But I think what we're trying to say is maybe it's okay. If you don't have that extra race on the calendar. Maybe that's the first thing for you. But it should make you tired to play with your kids. It shouldn't turn your hormones into this crazy spiral where you're parked very ability scores low it shouldn't negatively affect your relationships with your family, it shouldn't make us. You know, so tired that. We can't do the other things in life that we we should be doing like you alluded to earlier it shouldn't just make us really good in the gym or just really good in the pool or just really good on the bike. Or just running in a straight line it or just walking on a hands. It should be finished should be helping us become more holistically balanced in strong everywhere. Yeah. Yeah. You're absolutely right. A nas. That's the thing the bacteria, you get within Ahmed to say the move the to be at it. So you stop taking it more and more seriously, and you start putting more and more share on yourself. Unusually sight of the fact that you actually in my case are not Judy a a writer on not enough thirty. I my job though, I meant is as actually on the who say, I do I do other things as well. Which the hub as I I like kind of live music engage in stuff, and sometimes you can lose sight if doing other things because you're training training training, and the you can get heads become Sifi could on training that you lose sight of other things that are important in life and. Assuming that a challenge the offi have faced a lot with regards to a lot of different areas, which I think you'll going to go into one of which is particularly like say might relationship with food another other things as well. To lesser extent. Hops yet. Yeah. I think that's a good transition. So as I alluded to earlier, I think is such a dang good writer. I wanted to read an excerpt from your blog, the talks a little bit about your disordered. Eating gets a really honest piece that I think will resonate with a with my audience a lot because I'm sure there's lots of other folks that that struggle with us. So you wrote this awesome article it's called over cooking and under eating a cautionary tale. And as always Jim has sort of his tongue in cheek in a lot of different pieces that he writes. His he writes with honesty and humor, and I really enjoy it. So I quit from Jim. He says I always had view viewed images of the pros at their peak leanness with a mixture of disgust and all images of the stick like figures of like Fruman Pels flying through the high peaks always struck a slightly romantic nerve, the classic image of the solitary troubled climber, whilst I knew their physique to be one. That should be neither idolized or spire to is sort of intrigued and appealed to me the gaunt slightly shocking. Look on their faces the pointing cheekbones collar, bones and elbows did fascinate somewhat any athlete. Be. They pro or amateur who tries to manipulate their weight and body composition to be optimal. That has minimal in this case in time for a certain event knows that trying to lose a few K G for their a races. And then maintaining that feathery mass is far from. Mm fun. I know this and yet enjoy the mild torture of attempting to be at my lightest all the time. Just as more is more in training less is less with weight. This is caused me problems and discomforts of the whole of my recent adult life, a lack of weight and general resilience has led to minor elements of all sorts ranging from common bouts of Nimia and out syndrome to Justice us and constant sense of being cold getting knocked out of line by small children, etc. Etc. As I said, there is some humor in this, which I think is great. But that was just the way it was I accepted. It was an edible consequence. There's a slightly sick joke amongst the cycling community that when your mom or noun on insert any other elderly relative. Here tells you that you look unwell you need to be fed, then that means you're on form. So if they're saying he fed your own form love that. So you're down at race weight and ready to fight another sign of this in my experience has been your heart monitor slipping down your chest without a bit of extra timber to grip onto the bloody thing just doesn't sit still I craved both of these frustrating symptoms of being lean to lean. So Jim, I as I said, I think you're a great writer. I think is super on us. It's funny. I think it's it's not polarizing I think a lot of people can really. That really resonates with them with a struggle of trying to to have power and have strength, but still be light enough to be fast. And and even sort of romanticizing, the the looks of professional bicyclist can be can be almost, you know. Dangerous, right. Yes. Show this it's not too spicy by any means. And I. I really like, you know, once like Christopher Maher anything on evidence. Data wise find it fascinating United these like machines on a bike on on. Yeah. Slowly starts is for not that long afterwards that riding and read is not really good at climbing developing this slightly strange relationship with food in knots. Yeah. It's in on a bike. It's all about maximizing your power to white site. The power you can put through the pedals to the whites that you'll carrying because the MO MO power in the next white mangy. Go up a hill foster, basically. And it's a real example of the way you can as a high performing. Ommited you knew of things that are normal in life, and which actually healthy. So I still struggle with this issue, which I believe is unequivocal Iraq Sierra guess oh. The read s which is relative energy efficiency. Webuye? You're never quite few. You're not ready fuelling enough to read the full rewards of your training because you're Seifi start being late in or lightweight. You know, really actually fueling body enough to do best in your actual sport. And yet, it's a a certificate thing. Something that severe honest. A still struggle. We have been problems with recently and eight becomes difficult as well. Because as one I started lifting again, I was very keen to gain some white and gained muscle mass on are still do. But then this fights Webuye while on climate. For. I don't wanna be too heavy. So I don't want to gain t much white. But then I need to fuel the lifting Anita fuel the bike trading. And also all you want to gain a little bit muscle mass site on more powerful on the bike. But not so much that I get to heavy so I up amounted. A Nate just becomes massive Mao. Strumming your head of of just conflicting emotions and then also on all of eating unli- other burgers oughta pizzas, and ate them often enough 'cause I made me happy by so really try not to let myself eaten too much where whereas I wish I could audit eating a mall 'cause I yeah. I I can appreciate how frustrating it is to be to be trying to build in that power and built in that. A little bit of mass that you know, would be healthy for you. But always in the back of your mind worrying about the other side of the coin of having to haul that up the mountain that just extra little bit. And so I'm sure that that's super frustrating. I think I'm almost blessed in the fact that I'm not good enough on the bike to work. Like, it's ABS I'm always going to be slow miserable. Look on the beach. Right. It's just putting this. I've act- I'm actually kind of doing the opposite thing I've been shorting my rides with with my buddies here. Down to about an hour, which I know probably sounds almost like nothing to you. But it's an intense. Our and if I'm if I'm just trying to build up an aerobic capacity. And and and do some good cardiovascular exercise for my heart and burn some calories and hours really pretty good. And I had sort of fallen into this pattern. Just because the groups that are writing I was riding with would an hour and a half would actually be sort of the short around. And I'm like, oh, man. I'm and I started noticing myself in the gym. I was okay. I was still strong. But I started noticing some Bob body composition stuff happening. I was retaining as much muscle. And so it's just a little tweak to to help balance myself out. So for me, it's almost almost of an opposite thing where I'm not necessarily looking at performance on the bike. But I I was starting to lose some mass that I had worked. I mean, you could appreciate this. It's dang hard work for an extra more for body type, which you and I both are to put on muscle. It's. Really hard. Not only put it on to maintain it from Clark perspective and from a work perspective. So it is it's it's probably one of the trickiest things in sport is finding that that that balance between fueling your body and in and getting your workouts in that are going to your support workouts or your accent Serie workouts, if you will to to push forward, whatever it is that you're trying to boost performance in. It's it's tricky. And it's frustrating thou saying the United performance taking well a poorly. I think it applies in white. If thing in things on in the insurance will. Is often said that you'll performance as Kana twenty percent training. Eighteen percent food. Doubts. Does how much of it that talion Putin? You'll die is. But so then you'd go even if you do have this understanding of you'll diet, it you keep them getting these different theories going around, and all employees was I see other day so three full years ago, particularly say, well, I think for touch about cities. It was a ways, you know, have some pretty teen before bed too few night muscle regeneration now, I know it's quite different so line of thinking, and you can proably bring the two together. So if he's everybody's still probably team will bed now, everybody's talkin about fostering, sixty. So you will be. If somebody is mold rule, but not an expert like me. What each place to be doing? What's best unite? Yes, I much much knowledge. And sometimes I think that with diet nutrition. At least you need to. Initially approach. I try and follow full follow any particular. Rule. So not unite fostering, eight this time daddy this time. Just listen to your buddy, a sensible diet, the is not automated to try need, predominantly pants. And yet the main thing listen to your body in feud when it needs it. I'm trying to do that more now because for the loss seven eight years melodic haven't listened to my body in heaven always field it when it needs it. I think that's really a smart thing to do for yourself. That's good advice. And you know from a fast in perspective. If you're if you're in a portion of your training where you're trying to add mass. It's okay to go ahead, and if you really like intermittent fasting, I would actually remove it for that period. And then do a prolonged fast. So maybe if you overnight fast every night, which I do and I like. But let's him. I really wanna put some mass on. I would I would avoid that. I would go ahead and eat at a, you know, a nine or ten hour in in the morning when when I normally wouldn't but then put in a prolonged fast, maybe once a month because you get the real big benefits of fasting are out of AG of cells. Right. So like whenever you fast for over twenty four hours. It's been shown that you actually have this big spring cleaning of your cells. You're getting rid of all the cells that your body sees as of you're not doing us any good, like even cancer cells. It's pretty exciting. If you're old guy like me, and you're over forty yard have some cancer cells building up. So if you do one of these nice twenty four to forty hour fast. You have this nice big spring cleaning in the body. And you get all the really big time like extending life type of benefits of fasting. And not having to worry about sort of this calorie juggling that you might have to on an hourly basis. I think like you said of listening to your body, and if you're training those big five hour sessions and your body's saying gosh, really need fat really need carbs. Yeah. It's about the quality of of the nutrients, so it's good to hear you eating a lot of plant based stuff because you're going to get a lot of quality nutrients there. That's good. Yeah. Yeah. You should see. My fridge is basically just like green. Now, I see. An agreeing green and red things I could stay sounds like I could I could eat there. Well, I'm not sure what police bake guy. Like, you sound you smoke free. That might be finished it up in a day or two. Well, I wanna talk. This actually is a good lead into you know, to understanding what our body needs. You did some good evaluation of your heart. Variability I've talked about it a number of times on my podcast. And I and I and as your is sort of reconfiguring things now with your program we were talking off the earlier about maybe you're gonna start evaluating it again. So I think it might be something for you to add in is just an another thing to look at while you're trying to balance your training. But as we've talked about on the show, a whole bunch of times, you know, with Hari variability actually understanding how stressed your body is how are you in a sympathetic state or a para sympathetic state and and on any given day because it's a daily activity. You're gonna understand what you're training programs going to look like, and what you might need to do from asleep, nutrition and even a para sympathetic standpoint like doing things like meditation, and and walking in that sort of thing. So tell me tell my off. A little bit about, you know, some of the stuff you've done with Hari variability. I know you had a really cool toy that you're using for a while. Yes. So I've got this their new American brand who recently of started setting worldwide cooled loop on. It's just a a rich Stroppa, which those of you who watching this can kinda say. Some it measures your sleep, your heart rate variability in will say a a heart rate based so stress school of it will give you a result at the end of every day of what you'll stress time for strain. But based on your, you know, your workouts Deitz day sort of activity. So if you got shopping enough gonna shopping groceries asking up, you'll strain so yeah, all used it quite a long time. Well, a long time party about nine months, and let's go he was giving me job as schools in sleep quality schools and things because he's go trackers. Well, and I understand the theory behind in a when you write very abilities indicating its time V taught that you'll fresh in your ready to go, you know, docks when you wanna do mice intense. Walkout's? Whereas if it saying y'all HOV as is then you will tie it on you need to of take it easy. Click on do. Yeah. But the poem is is when you try to full for amateur fulltime Oxley, you have very flexible lifestyle, it the fact that you might have on your training on one day three five hours on the bike. And then the other days, I might be won't won't hours or a. Strength training and all nice days while you have low jurisdiction workouts? You've proud around all your what can you cry new fun cools in Yukon to send off this report? Whatever this log will draw and then it's about. Having the flexibility to follow your HIV Mona too. But I do think say they think it's valuable tool, and I think the way that when I have issues with this kind of eating probative. Now, I have when he gets out of control our news, white, suddenly, I lose my minutes each in not still trying, but the workouts aren't good and you saying pool about how keeping an eye on your job. HIV would give me a good insight obviously into on fresh straw. But also into my diet is well because I know that annihilated diet quality will diet voting has an impact on new HIV say. On gutless gadget in. It's just been sitting. Not anything kind of did stop easing it a bit. Brought on thinking about going back to it. I think one of the issues I had with it was two way that if you start reading into a job too much on it's heading you'll age obvious pool. Than's train anything too hard today. But you still have to trying something hard. You get into the back of your mind. Oh, my chubby poll. Therefore, I'm not going to bail to hit the out, and they need a such a big part of your training is you'll mental the price to it that if you've got something which is wholly fessing morning. You're going to be rubbish that your training session. Any doesn't pick the good dice that? I think that is the reason why I stopped using it actually not as the main reason that's a good point. That's a good point. So so yellow talk about that. So hurry variability. You're basically, this is not very scientific so forgive me. But in layman's terms because I'm a layman. If your your heart variability is really consistent and really sort of short together the space between your heart. Beets is really consistent really short. You're gonna be a sympathetic state your HR V scores below and opposite. If you have sort of space between your heart beats the time between heartbeats is longer and sort of inconsistent. That mean, your that means your body's more para sympathetic more at rest, and so what I was picturing for you, Jim. And I and that's a good point. First of all, it's the mental piece of okay, my heart variability scores in the tank today. I'm going to have a crop workout because my fair lady scores sucks, even though I may feel okay? That's a good point. I think that's the same reason why some of my buddies just don't even look at their heart rate while the riding because they don't wanna know they're going to be scared of they don't want to know, the number, and then they perform, however, they're going to perform without it, which is interesting thing. But for you, I wonder if maybe you don't even look at the thing. Maybe you take your HR V. And so you've got call him. One is your HR V score daily. Look at it every week as average then sleep your sleep for a whole week average daily, but over in average TSS score we talked about so training peaks TSS score spatially just gathering up all your Hari data from your workouts, some giving you a score if it's really harake over a longer period of time it's can be higher score. And then I think your fourth call him Jim is nutrition. Just total calories. You pretty well. So we will worry about the quality of those. And then what are your workouts like overlaid across those four columns. Good workout good, workout good, workout in all those other scores. Sort of are consistent with that. Maybe your calories are above X. And so it's more of a trend thing for you than I think it will be like a daily workout evaluation like whether or not ready to push it. It might be an interesting way to see if you're at a certain calorie level if you're working. Outs and your HR V and your TSS sort of fall sue out. It'd just be interesting. If I if I was coaching you I would I would be interested to look at that for like, two months. Yeah. Do doing it that way the like you said almost is retrospective. Looking back on the week to say what was going on? But not using it to influence my decisions on meaning rule. Well, yeah. Influence what I did on the bike a white. It will be interesting just to see off digest MU did a a high intensity workout the Nate or enough annual HOV the next day was in the tank than. That yet AFC giving good data. And would give me a better understanding of what I need to be giving my body and be a good stimulus for me to my con- of issues around eating out as well. So it's got you any something I've been thinking about getting back into using again. So I may I may well still hold you to it. I'm a holder. We're going to check back in with you. We're out goes, it's not CIA is not charge. No. You're my buddy. I wanna I wanna see do. I want to see you succeed. You're going to write the most epic stuff when you're feeling your best. So I'm going to read more of your stuff. It's gotta be good. If show, thanks. We gotta talk about Strada. And I know I've got to let you go have had you on for a long time. But before before we go, you just wrote a really good article just a couple of days ago, actually travel, and for for those of you that are into endurance or even crazy people like me that even put their strength workouts up there. Now, my strength workouts. I include sometimes a video with some helpful tips. So it's not just an annoying thing for somebody. That's just there for endurance. You might learn thing or two if you check out my strength workouts and stuff, but I I know it drives some of my endurance, buddies crazy. But so you wrote this article do you pronounce a straw annoying. Is that is that the correct pronunciation for like paranoia about strategy? Okay. So. Point to how it can be pretty destructive to us athletes on why we pushed to perform at a certain level at any given session. And where we maybe don't want your need to or should. And we're not talking about you, know, perseverance here. This is just trying to, you know, put up this impressive numbers for your Strada portfolio. So Anna loved how you say, you know, if you have a bad, workout, you really fill in, you know, the you said the all important title and notes sections to sort of describe, you know, why it was sort of a crap session. So but yet some good points. Like, you know, are we worrying too much about how we appear on this social media tool instead of just having fun and getting a good workout on an worrying about our health. Yeah. I think. Offer is old. A great thing you for some people that said why trucking fitness too good fly building can count to meet people who shop. There is I think, but some you can start taking a bit too. So you can stop worrying about it. So an ice some people, and I got this price straw annoy from poed cost of this into about pro side fists and not sweat coined the term. But does they power Neue around Straub E won't when you taking yourself seriously? You don't want to weak on straw aside. If say you affection for the day is recovery ride annual recovery. Bike ride should be a hundred and fifty watt. So psyched twenty kilometers an hour. If you don't eat power than you, actually think. Ooh, rather during a hundred fifty hundred nineteen what's that bit hod says if anybody looks on much draw a bit more of encoded a recovery ride, but I'm not doing dot hard. It. It makes me not big to each by doing it that little bit odd. You'll you'll not getting the benefits of that session. Like, jim. That's a recovery read view. Wow, you're strong. Yeah. Yeah. Recovery, but you'll still doing this phone thing. I think people kind of that. And I think that straw, con communists will be destructive in the way. So like Instagram Facebook it count be used as a tool for Pantene yourself in the best possible light possible and notes really being honest with yourself. Oh with. Yeah. No being honest with yourself how you fail, and it can just leads the width things in workouts. And I think is well, that's why when you look looking on Strada thoughtful. So you can get you give a title in. You can put some little nights in afterwards. Achim zik. Good insight into enough fleets mindset as well. So their own economic on foam that I have a great raw they'll probably put in a few will night saying, you know, leg vote great. You did. Wrote this. When failing about full, they all if it's me on overfull even wanna look at the file in our kind of ignore it come out with this ton of excuses to kind of justify why you had about session, just straw griped. Too much. You can take it seriously uncommonly to this strange activity behavior, which will come back perhaps to this way that serious amortize loose. I avoided doing full inverse. So true. You know, what I think the power move is right now. And I don't even know if my buddy knows that he's doing a power move. But like, my friend back in Kansas is super super strong. Just an amazing endurance athlete dirty counter in Kansas. The epic gravel writing race. So he did the I can't remember if you did the hundred or two hundred last year. Doesn't matter. They're both amazing epic whatever. And so, you know, what it's dravis session said for the thirteen hour, however, many hundreds of just said morning ride, notice grip Shen. You just said, I think that's the power movie you just let the session speak for itself. Just morning cabal. That's a sign of rail. So confidence the best athletes some of the best athletes are no dining, the they upload right straw. Look at it. But I bought like writing anything about it. So they might have. Yeah. They might just one on a national says the morning, right? Yeah. Just the morning that is. The other thing that's getting out of control in my opinion on straw. Is. These badges now, I like I actually do like the climbing thing every month. I think that's kind of fun. And you see how your buddies are doing with that. But there's this one I talked to you about this earlier. It's it's called the new balance run you challenge or badge or whatever. And so it says last January the average active straw runner ran forty five miles, but in twenty nineteen new balance challenges you to aim higher. Go two point zero one nine times farther this year and covered ninety one miles by the end of the month. And so it's this thing like just more is better. Like we. If you go further, it's better. And and if you go higher, it's better. And so some new runners going to go out they're going to like, okay, I've got to get this ninety one mile challenge going that's twenty three miles a week. Some new runners gonna start getting shin-splints five miles into this and get hurt. They're not doing mobility worker strength training. They won't. Even finish the challenge to think there's something wrong with him. It's their fall. It's this ridiculous challenge. Further is not always better running isn't the only activity people should be doing for health. Like if you're doing twenty three miles a week that could take crazy amount of time. If somebody doesn't have much time to exercise, so I think strove kind of encourages more time and speed and distance all sort of in the name of health and performance, and it sort of sets a false guideline for health, and it's kind of dangerous for for new athletes that maybe don't know better yet. Is it very similarly on pool which is fest five hundred which Rafeh on spun the yes on which is basically you have to ride five hundred zero MRs between Christmas. Christmas Eve and New Year's Eve, and that's a great is a great intention behind it. Which is to kinda Kate you healthy inactive over the festive periods. Kate you keep moving, but all people turn themselves inside out, particularly in northern new Europe goes back on the radio. Bad weather, and it's pretty call people turn themselves inside out to hit this five hundred K in eight days, and then they might do it. But then the honor to people who strong riders he completed it, and then spent about ten days hardly writing 'cause they will ill or like of training it. So well, what was the point? That whole balance thing. It's just it's getting yourself out of balance to go after a badge to for what? Yeah, it's still. So. Absolutely nothing. Yeah. I've got a bet you've got some stores. I gotta let you go. Couple of quick questions. What's your funniest story from just a bike ride or race? You have anything that comes to mind in all your years of writing? Wow. They caught me off. God is oh, nor sure obscene. Why not funny so they grin owning a few endurance rides of C N T times people. I the on the mama that we were talking about which is a he dry through the French out seen people being sick by the side of the right people having to take an opportunity by the side of the it's funny brings to light it brings to light the Levin of challenge in times appear funny stuff. I'll call think of anything off told mad sorry, all if I if I think is something all of that. You know, you can put it in the show nights. If you ever see me ride that that'll? See your story right there. It's this terrible on the flats and the client. He's like mostly waiting on a BI was he trying to keep up with all of us. He keeps trying to come every week. What is he doing our best bike route you've ever ridden? I know you've done some epochs stuff. What is your favorite? Oh, wow. Well, in tons of own bail to specify in particular reach, but in terms of area to ride by call people United me, well will neither. I absolutely love the parent as which is the mountain range would count it between France and Spain so the south west of France. And it's as well known as the out the mountains on is high. But it's just obstinately beautiful sleight. Kind of untouched but tourism side is less like big ski stations and skate in tourist towns is this just the. Leans in the woods in the meadows. The green screens you've ever seen this this, donkeys and sheep. Raul locomotive for the rights. It's a psych the mice magical price of ever a I rice there every year in its if I could all gun if that is like yet the paradigm. The French Veronese is is like no the and I edge people to guy that but always like what people guy that. The PTO vay is the it's not schrool in. It's not being tainted violating the tourism. Right. But yeah, I say somebody not sounds awesome. Last question, Jim. So we think about the different dimensions of wellness physical. It sounds like you're pretty much on autopilot. But when you think about your physical, your intellectual occupational, emotional, social, environmental, spiritual all the dimensions of wellness. How do you? Find your wellness balance in sort of this sort of almost silly to ask because it changes for everybody every day. But how do you best juggle all these different dimensions of wellness? What are some of the things that you do the to help you sort of make it through in stays balanced as you can? Oh difficult mission. Try ride your bike. I know that one. Take it all very seriously. And I do that impact the way behave. I try to tight a try to remember the not take it too serious. So I try to just try as much possible to remain grounded in times of specific tactics. Something started recent during slightly more recently since I've been getting a bit kind of worked up about things with issues in house issues is upstarts ADA style meditating bets. So not a have been doing it kind of implemented using optical head space. Oh, that's great. Yeah. So haven't even subscribed. I'm still on the free trial MAB. But I think I will subscribe on ABC's out could calm, but I've started finding a bit annoying. So I'm gonna try head space. But I find that obey meditation anomaly that when I'm lying in bed before bed. Tonight. I wanna start trying to do in mourning as well. I think find it kinda Claes my brain out. It makes me failed comma, perhaps makes me feel a bit more new citizen makes things clearer in my mind. Tiffany went on lock goal of things going on in my mind, which Evaporating Macy's. So. Yeah. Perhaps perhaps that would be fit of meditation. I can't remember the name of the the founder of that app. He's the one who speaks out gosh, some tone, just his voice. He's just got like a he's just got like, a soothing voice, like his voice alone. Like just sort of get you in the right spot. Yeah. Yeah. And I don't want to give it away. If you haven't heard this one yet. But one of the best things I heard him say. Was to think of meditation like, I like traffic like you've got this road out in front of you and a cars are emotions. And so a truck goes by that's sadness and another cargoes by in that's anger. And maybe another one goes by that's happiness. And so you can choose to get on the ride for any one of those and sort of take the roller coaster on of down the anger trail or the frustration trailer, whatever or you can just say, oh, that's interesting. That's an interesting car, but I'm just gonna let that pass by. And so people that get really good at meditation like that sort of transcendental stuff sort of are really good at just sort of recognizing that something's there. And then just sort of letting it flow through I have not very good at it yet. But when I've practiced it I've seen myself to your point in certain situations, where I'm like, okay, I'm recognizing this is the spot where I would normally get in that car, and I'm just gonna try to let that go by and it can be pretty power. Awful, especially if it's if it's a car that's moving pretty fast. Yeah. Each Recci, recognizing if you go in mission kind of billeting and just like you say as the the teachers you just letting those emotions kind of go come by in like acknowledging that so not getting truck. Yeah. Yeah. Owning like getting good out. Our Jim will thank you so much. I kept you for a long time. I really appreciate you coming on. My show is really fun to talk to you. Gotta have come back some time. We're going to ask you some questions about putting together that little spreadsheet with your heart, very -bility and some MC nutrition. I hope that that helps bounce things out for you. Really? Appreciate your honesty and sharing your story. And I really appreciate your time. Man. Thank you so much. Thanks for having me on. This is my pleasure, buddy. Thank you all very much for listening to the show today. Also, thank you to Jim cotton for joining me a few things you can do to help out boost health if you would be so kind please subscribe rate and review the podcast and your podcast app. Leave a review on the boost health Facebook page subscribe to the boost health TV YouTube channel and follow. My boost health on Instagram, Twitter and Facebook, you can also visit the boost health website at my boost health dot com for links to everything along with more, motivation and information until next time this pulse. Amberg for Jim cotton, saying goodbye and find your.

Jim writer London Hong Kong UK Jim cotton US Strada Jim Kitson soreness Paul sanfer brand ambassador Seiken delayed onset muscle soreness Mike Witt accountant Hawaii
"paul sanfer" Discussed on BOOST Health

BOOST Health

05:51 min | 1 year ago

"paul sanfer" Discussed on BOOST Health

"Welcome to the boost health podcast where we are searching for wellness balance. Your host is Paul sanfer. A certified strength and conditioning specialist with nearly twenty years of experience in the health and fitness in street and degrees in human biology and business at blue self. Our passion is to learn and share new wellness tactics and help individuals create their own personal health strategy. Join us on this journey of being open minded and try new thins. You can learn more at my health dot com. Welcome to the show. Your hours thousands. Fun your balance that is our goal. Hugh had boost. Welcome to episode number forty five of the boost health podcast. Today's show features special guest, Maggie Downey. We talk a lot about pain. What if our traditional thoughts on how to deal with pain or even where it comes from are not accurate? A really enjoyed the show with Maggie and have already been applying some of the strategies we talk about to my daily life a couple quick announcements and we'll jump right into the show. Boost health TV the boost sell podcast is now available via video format on the boost health TV YouTube channel, boosts LTV. Also includes several awesome workout videos, including a new one. I just created that requires no question whatsoever. A linked to the channel in the show notes, and blogs, you can check it out and newsletter. If you haven't already signed up for the weekly boost newsletter, you can do so by entering your name and Email into the form on the homepage of my boost health dot com that way you don't miss any boost health news. All right now, here's episode forty five of the boost held podcast were pain actually comes from. And how it should treat it featuring Maggie Downey. All right. My guest on the show today is Maggie downing Maggie is the founder of personal euphoria. It's a fitness and wellness company where she's been helping her clients reduce pain since two thousand and five. She also co-founded peeps and motion. And it offers workshops for wellness which are programs designed to keep people moving and reduce pain. Now lives in Connecticut, which for my international listeners that's in the US and she enjoys doing planks in different parts of the world. We were talking early. She's traveled to lots of really cool places. She seeking adventures she likes coming mountains and eating chocolate. I like my dark chocolate to she loves being in motion that when she's not you can find her researching the body to better understand how movement can help us live and feel better. I love that. And Maggie also just recently wrote a book, it's called keep moving take steps to relieve pain and improve your life is actually just published. In late two thousand eighteen and right now, it has perfect reviews on Amazon, and I read a little bit of it's actually really really cool. So maggie. Thank you so much for joining the show today. I really appreciate it. I'm really excited to be here. I'm looking forward to this conversation. I think it's going to be fun. I am too. I am too. I'm especially excited to talk about pain. Like most people I go through periods where I experienced pain and try to work work through it and work around it always excited to learn new tactics for that. So can you tell us just a little bit more about your background and experience, and how you got to where you are with wellness and paint theory. Sure. Well, my background is actually I went to college as a history major. So I have my degree in history. And when I came out of college I taught high school and I worked at the Mark Twain house in museum. So I was in like historical literature, and research and accidents wound up in fitness, basically, I joined a gym once I got a job that I was sitting at a desk. Fervid part of the day. I was antsy, and I was struggling to figure out my boss, basically, my whole workout routine that had always been a part of my life. And so I joined a gym and started taking plot class, and I loved it and eventually the instructor left in the gym said to me if you'd like to take over this class, you'd have to get certified, and I was like ultimately do that. I loved the class. It seems like fun, and I got certified and about two years later, I left my job at the Mark Twain house to start personally for ya. And it just continued to grow. I worked with variety of clients. But I was really intrigued by my clients that came to me in pain or actually any other client because eventually like you said, we kind of all wind up in pain to deal with at some point in our life. And those would be the things that you know, it wasn't necessarily the standard plot exercise that would always work. So I would start doing research on what would work for this person. And then through stop plots, which is who I'm trained through I took training in injuries and special populations. And I just became more and more fascinated with it and had like years and years of research, and as I worked through my own pain journey. I realized that I felt like I had some tools that were really helpful that seemed obvious to me because of how much about the body, and that if I could only get them out to people it could really help people because there's pain is complicated. And I wouldn't want to sound condescending or make it seem like of you do these five things you'll be paying. Free. It isn't always that easy. But there are certainly are simple changes that people can start to make to

Maggie downing Maggie Maggie Downey Mark Twain Paul sanfer Amazon Connecticut US Hugh founder instructor twenty years two years
"paul sanfer" Discussed on BOOST Health

BOOST Health

06:00 min | 1 year ago

"paul sanfer" Discussed on BOOST Health

"Welcome to the boost health podcast where we are searching for wellness balance. Your host is Paul sanfer. A certified strength and conditioning specialist with nearly twenty years of experience in the health and fitness in street and degrees in human biology and business at blue self. Our passion is to learn and share new wellness tactics and help individuals create their own personal health strategy. Join us on this journey of being open minded and try new thins. You can learn more at my health dot com. Welcome to the show. Your hours thousands. On your bounce. That is our goal here abuse. Welcome to episode number forty four of the boost health podcast. Today's show is a special best of two thousand eighteen episode where I review the most important tactics at covered in the last year. I learned a ton from my guests research, and has always personal experimentation and thought it'd be great to highlight the strategies that stood out from all the rest a couple of quick nouncement and we'll jump right into the show. Extra boost. I'm currently beta testing, a special members area on my boost health dot com called the extra boost. And this members area, I'll be able to share additional fitness and wellness tips. Workout videos, nutrition ideas, behind the scenes of what I do personally a community forum and more currently the members area is free and wrapping up the extra boost holiday wellness challenge. Just go to my boost self dot com and click extra boost from the menu to check it out. Boost health TV the boost health podcast is now available via video on the boost health TV YouTube channel, boosts TV. Also includes several awesome workout videos, including a new one. I just created the requires no equipment at all. I'll linked to the channel in the show notes in blogs. You can check it out and newsletter. If you haven't signed up for the weekly boosts newsletter you can do so by entering your name and Email into the form on the homepage of my boost health dot com. This way. You don't miss any boost health news. All right now here is episode number forty four seventeen best fitness and wellness tips of two thousand eighteen. Two thousand eighteen was a fantastic year because I took a chance and launched this company thinking that I had a wellness philosophy and ign- ethics -perienced to put together an interesting program the show hit over seventeen thousand downloads and forty three episodes. I'm excited about this accomplishment. And also about what is to come in two thousand nineteen this episode is a look back two thousand eighteen and collating all the best wellness and fitness information. I've shared in the last year, as you know, my goal with boost health is to be open minded, try new wellness tactics. And then share my findings the blog and podcast has included. New wellness research, I've come across valuable tactics that were shared by my guests as well as tips tricks hacks, and my experiences new and old I've learned so much in the process of creating this content in the last year. And I hope you've learned a lot too. If you're new to boost health this episode should give you a little taste of what we cover here on the show that said, let's jump into the best tactics that we shared on the show in two thousand eighteen I will link to all the episodes discussed in the show notes on blog if you want a deep dive on any of the topics we discuss number one be open minded and try new things. This is just as much a wellness tip as it is the very essence of my philosophy with boost health and how I coach this is the most important concept. I teach coach share and exemplify I had to learn this the hard way over the years in the beginning of my career. I will learn something in a course or training read an article or study research and come to a conclusion, and that was that unfortunately is not so black and white in the science of wellness and fitness. There's always new research coming out that forces us to think critically. About previously established notions in fitness, nutrition, mental strength, gut health, wellness, balance, etc. A positive and open attitude to new ideas and research paired with acceptance of changing your mind, or even admitting we were wrong is one of the most wonderful things about being human taking this open-mindedness applying it to your own self experimentation. With new wellness tactics is extremely powerful. If I helped even just a few people realize this in two thousand eighteen that I will consider it a huge success that is how powerful and important this concept is number two do full body strength training. And just like I mentioned in my show eight ways to improve health this holiday season. This one is non-negotiable since you can do full body strength training anywhere anytime with little or no acquitted in less than thirty minutes. There's no excuse and not getting this in full body training three times. Per week is preferred seek a maximize your recovery Andrew volume full-body training versus split group. Training is still debated in the fitness industry Meyer, article full-body versus split group training is easily. My most hip page on my boost health dot com on a daily basis. I included a few studies that show benefits a full body training over split group training, including hormone regulation, more calories burned and more muscular hypertrophy,

Paul sanfer Meyer Andrew thirty minutes twenty years
"paul sanfer" Discussed on BOOST Health

BOOST Health

04:41 min | 1 year ago

"paul sanfer" Discussed on BOOST Health

"Welcome to the boost health podcast where we are searching for wellness balance. Your host is Paul sanfer. A certified strength and conditioning specialist with nearly twenty years of experience in the health and fitness in street and degrees in human biology and business at blue self. Our passion is to learn and share new wellness tactics and help individuals create their own personal health strategy. Join us on this journey of being open minded and try new thins. You can learn more at my health dot com. Welcome to the show. Your hours thousands. Why your balance that is our goal here? A boost health what an episode number forty three of the boost health podcast today show feature special guest Dany bird across bit coach. And host of the iron crew podcast. We have tons in common. And as such we went off on a number of topics, including evolving, as coaches mentorship. Grit gaining size and strength fast, mobility, and his favourite three mobility tactics. The power of the mind proper smashing techniques fitness community and how Danny finds his balance we covered all that. Even though we had a few technical issues on our call. We have a ton of stuff that we didn't cover. So we're gonna have to have Danny back again soon a couple quick announcements and we'll jump right into the show. Extra boost. I'm currently beta testing, a special members area on the mybookie health dot com website called the extra boost. And this members area, I'll be able to share additional fitness and wellness tips. Workout videos, nutrition ideas, behind the scenes of what I do personally, a community form and more. Currently the member's area is free and the extra boost holiday wellness challenge is live. I give you eight tips to actually improve health over the holidays and building fun and accountability with your personal goals with a certificate and appoints tracker, just go to my boo self dot com and click extra boost from the menu to check it out. It isn't too late to get started and have healthy remainder of the holiday season. Boost health TV it is a fischel boost health TV has launched. There are now several episodes of the boost held podcast that are available. On the boost health TV YouTube channel, there are also several awesome workout videos, including a new one. I just created that requires no equipment now. This should come in pretty handy during the holiday travel all linked to the channel and the show notes and blog so you can check it out and last the newsletter. If you haven't already signed up for the weekly boost newsletter, you can do so really easily just put your name and Email into the form on the homepage of my boost health dot com that way you don't miss any boost health news. All right now here is episode number forty three featuring Danny Byrd. What a special guest with me today. Episode forty three of the boost health podcast features. Mr. Danny Byrd, Danny is at cross fit coach at NC fit, which is located in Redwood City, California, and he's host of the iron crew podcast. If you haven't checked out ready. You got to check out really good show. And he, and I have a lot of similarities, I think as I talk about his history and his background you'll if you've been listening to my show for awhile, you'll see a lot of similarities, which is sort of what made us decide to to get together on a show. Well, he he I fall in love with fitness back in nineteen Ninety-six when he needed to gain weight for his high school football team, which sounds like a very familiar story for me. I think we're about the same age too. And his older brother's best friend is Sal, the Steffano. And if you haven't listened to the mind pump podcast, it's one of my favorites. I think it's one of Danny's favorites who it's just a really good show. The guys do a really nice job and sort of middle of the road. They cover all sorts of wellness, topics. And so I'm super jealous about the Dany actually got taken under sows wing and showed him how to squat and dead lift and bench like learning from a pro like that that's so cool. So Danny grew fast and film love with strength and conditioning, which is always exciting. When you're young guy. You

Mr. Danny Byrd Dany bird Paul sanfer football Redwood City Sal California Steffano NC twenty years