The Paul Taylor Podcast | Expert in Hardiness and Mental Fitness

Here is a link to the VIA 24 character strengths, which you can filter by clicking the main virtues. Here is another list of values that you can choose from: Accountability Achievement Adaptability Adventure Altruism Ambition Authenticity Balance Beauty Being the best Belonging Career Caring Collaboration Commitment Community Compassion Competence Confidence Connection Contentment Contribution Cooperation Courage Creativity Curiosity Dignity Diversity Environment Efficiency Equality Ethics Excellence Fairness Faith Family Financial stability Forgiveness Freedom Friendship Fun Future generations Generosity Giving back Grace Gratitude Growth Harmony Health Home Honesty Hope Humility Humor Inclusion Independence Initiative Integrity Intuition Job security Joy Justice Kindness Knowledge Leadership Learning Legacy Leisure Love Loyalty Making a difference Nature Openness Optimism Order Parenting Patience Patriotism Peace Perseverance Personal fulfillment Power Pride Recognition Reliability Resourcefulness Respect Responsibility Risk -taking Safety Security Self-discipline Self-expression Self-respect Serenity Service Simplicity Spirituality Sportsmanship Stewardship Success Teamwork Thrift Time Tradition Travel Trust Truth Understanding Uniqueness Usefulness Vision Vulnerability Wealth Well-being Wholeheartedness Wisdom See omnystudio.com/listener for privacy information.

Ben Rattray is an Associate Professor at the University of Canberra, where he teaches Exercise Physiology related units at both undergraduate and postgraduate level and works with the Research Institute for Sport and Exercise, where he heads up the Active Brain Research (Twitter) theme. Ben earned his doctoral degree at the University of Sydney in 2009, focussing on mitochondrial and calcium interactions in skeletal muscle. Since starting at UC in 2009, Ben has shifted his focus towards understanding interactions between human movement and the brain, seeking to optimise health and performance. Ben’s research seeks to understand how exercise can impact cognition and how the brain contributes to fatigue in both acute and chronic settings. His work has been applied in a range of contexts including military, corporate, health and high-performance sport settings. In 2016, Ben was awarded UC’s Early Career Research prize and has a growing reputation as a leader in the area with collaborations worldwide. But, to be honest, he would rather be orienteering, running, mountain biking, adventure racing, playing basketball, kayaking or skiing (all badly), and be spending time with his family.See omnystudio.com/listener for privacy information.

Today I discuss how to construct an effective resistance training program. I talk about using 3 different structures: Upper body vs lower body Body-part training (think bodybuilders) Primal Movement Patterns Below are the primal movement patterns with a number of exercises for each - search on youtube if you don't recognise them. There are bucket-loads more, but this will hopefully give you some ideas. Squat: Barbell back squat/front squat. goblet squat, box jumps, sissy squats, pistol squat (1-leg), frog squats Lunge: walking lunge, forward lunge, reverse lunge, lateral (side) lunge, clock lunges, static spilt squat, box step-ups Hinge/Bend: Deadlift, stiff-leg deadlift, Romanian dead-lift (RDL), 1-leg RDL, cable machine hinge Push: Bench press, incline/decline bench press, standing cable press, cable of bench fly, shoulder press, Arnold press, kettlebell press (lots of varieties), dips, triceps push-down (standing or kneeling) Pull: Chin-up (palms facing), pull up (palms away), lat pulldown (wide vs close grip, underhand vs overhand), gorilla row, Bent-over barbell row, 1-arm bent-over dumbell row, TRX row, Bicep curl (standing/seated with or without incline), standing 1-arm cable row, kettlebell cleans, cable face pull Rotate/Twist: Standing cable twist, standing band twist, Russian twists (don't mention the war!!), cable woodchop, reverse cable woodchop, medicine ball wall slams, kettlebell cross-body clean, lawnmower Gait - this includes walking (sometimes with load), running and I don't generally include it in my resistance training.See omnystudio.com/listener for privacy information.

Today, Coach Carly and I talk about the 'Zones of Control' in your life, with practical advice for dealing with difficult circumstances and emotions.  See omnystudio.com/listener for privacy information.

My quest today is Matthew Bishop, a qualified counsellor and a philosopher who combines the two to help people with both their suffering and their striving for a deeper sense of meaning and purpose. Matthew practices philosophical counselling or existential therapy, which is strongly tied to the great Viktor Frankl’s Logotherapy. It’s about a non-secular search for meaning and value in life and in today’s podcast we discuss the philosophical basis for such an approach and explore a range of techniques and questions to help you create a life of greater meaning, value and purpose. And who wouldn’t want that! You can find out more about Matthew and perhaps book some sessions with him here on his website.See omnystudio.com/listener for privacy information.

Today I explore the art and science of cardiovascular training. The HR formulas that I mentioned are: Males: 211 - (0.64*your age in years) Females: 206 - (0.88*your age in years) Zone 2 is performed between 60 and 70% of your max HR, whereas Zone 5 is at 90-100%. Note that it will take a bit of time to peak in your zone 5 intervals, but you should aim to get to ≥ 90% maxHR by the end of your interval. The other option is a perceived exertion of 3-4 out of 10 for Zone 2 and 9-10 for Zone 5, or you can hold a conversation (slightly strained) in Zone 2, and Zone 5 is 'Don't bloody talk to me!'. I mentioned various bits of equipment, but if you don't have any, just go out for 'Lamp post intervals'. Run between the first and second lamp post (or first and third - whatever takes close to around 30 sec), then walk for the next one or 2, then run, and repeat. Just notice how long it takes for you to get to a certain point in your circuit, so you can measure progress. Catch ya next time.  See omnystudio.com/listener for privacy information.

Welcome to the inaugural edition of Mojo Mondays - a short segment every Monday with me and my better half Carly on a subject related to you 'Life Mojo'. This week, the focus is on the flashlight of your attention.See omnystudio.com/listener for privacy information.

My guest today is Dr Sean Sullivan, a Clinical Psychologist based in Mill valley in the west coast of the US, Sean specialises in helping people to train their brain to master stress & anxiety and create psychological shifts in their life. Sean is the author of numerous books and internet-based programs and specialises in using technology as a force for good in people’s lives. Today we talk about Sean’s journey and the process of shifting your psychological state and mindset. You can find out more about Sean on his website and also sign up for practical shifting meditations at oneperfectshift.comSee omnystudio.com/listener for privacy information.

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Devin Burke helps high achievers and exhausted insomniacs get and stay asleep so they can wake up with more peace, power and presence. He a bestselling author, speaker, renowned sleep coach and founder of Sleep Science Academy which helps people stop suffering and start sleeping using a unique holistic approach based in science. He was named one of the “Top 25 Health Coaches in America.” and has studied innovative holistic coaching methods from some of the world’s top health and human performance experts for over a decade. As a speaker and coach, he has inspired thousands of people to open their eyes to what is possible through creating new sleep, health and performance habits and routines. He has studied innovative coaching methods from some of the world’s top health and human performance experts including Dr. Josh Axe, Tony Robbins, and Brendon Burchard. Devin believes that we create our reality and in living in the field of infinite possibility. He believes that our bodies will heal when giving the right conditions to do so and that small consistent choices lead to big lasting results!See omnystudio.com/listener for privacy information.