Wellness + Wisdom Podcast

Get ready to heal, relax, and strengthen your body through restrictive stretching. JOIN THE FACEBOOK GROUP | REVIEW THIS PODCAST  20% OFF ORGANIFI - USE CODE: WELLNESSFORCE Today on the podcast, we're learning about a training technique called DCT or Dynamic Contraction Technique, that addresses these questions and much more from our friend, Licensed Physical Therapist and Founder of The National Resistance Stretching Association, Nic Bartolotta. We're delving into new topics like flexibility vs. flex-ability, how to properly train our muscles using eccentric loading, and why Nic believes from working with thousands of clients and some of the top stars in the NBA that we all have what he calls a "second heart" in our lower extremities, and what stretching this second heart can do for our overall movement quality and wellness. If you've ever had an injury or circulation issue that sidelined you on your wellness journey, or if you've been looking for a way to build up the proper range of motion without compensating your joints, this is going to be an insightful and thought provoking episode. Be sure to listen until the end of the show where Nic discusses how to train flexibility using the ProFlex and RolFlex, and listen as he uncovers the most common mistakes that people make when training flexibility in new exercise programs. Nic Bartolotta will share with us how proper stretching, leg movements, and exercise can help power the "second heart" in our calf muscles, aka the soleus muscle. Listen to Episode 178 as Nic Uncovers: How his personal background became a huge part of developing his professional career in alternative medicine and resistance training. The challenge to find the right answers in order to fix Nic's knee. Common misconceptions about what stretching actually is and how to properly do it. What is DCT and what are the benefits? What is myofascia and how can a massage heal other parts of the body because it connects every tissue of the body. Which stretches can affect the myofascia or general muscles? The difference between the fascial tension and muscle tension. Why the calf and the lower leg is considered "the second heart" of the body. How to reach out to a professional to help you with restrictive stretching and DCT. What you can do on your own to improve your restrictive stretching and DCT ability. The wide use of DCT tools like the ProFlex even among professional basketball players. Flexibility vs Flex-Ability: what's the difference and how does Flex-Ability apply to everyone? What creates knots and muscle tension in our bodies? Common mistakes people make when beginning a new exercise. When is the best time to stretch? 3 Takeaways From The Show Physical movement throughout the day is important to ensure that we're pumping blood from our calves (the soleus muscle) back to our heart. Every time you run, jog, or just walk, you're working your second heart. If we can learn how to treat our injuries on our own with different tools on a daily basis, this can be more efficient than going to see a physical therapist several times a week. Not that we don't need to see a specialist if we do have an injury, but it's so beneficial to our overall health when we have the ability to know what our bodies want and need. Passive stretching is not as beneficial for our bodies as we might have once believed. What's better for our bodies is active stretching and always feeling at least a bit of tension in our muscles when we stretch. Power Quotes From Nic Bartolotta "When I initially started to work with clients, they would come in with all of these beliefs about muscle tension and stretching. Through this dialogue process, I would show and prove to them what stretching is supposed to feel like and what's possible in the body. After explaining all of that to them, they could never go back again to their original thoughts about stretching." - Nic Bartolotta on helping his clients to better understand the process of stretching through DCT.  "Most people believe that stretching is supposed to be painful and that the sharp pain you feel when you relax into a stretch is what you're supposed to accomplish. However, when you resist with a muscle during the stretch and you don't relax, the muscle actually protects you from that pain. That pain is your guideline for how far you should go during the stretch." - Nic Bartolotta on common misconceptions about stretching.  "With this understanding of how tension can affect blood circulation, you can turn your attention towards what it takes to mitigate problems and injuries." - Nic Bartolotta from his article,  Stretching Your Second Heart "The calf or the lower leg is full of capillary beds and vascular veins so when you walk, jog, or run, the soleus muscle in your calf is pumping blood out of your legs and into your heart." - Nic Bartolotta on why the calf muscle, the soleus, is like our second heart.  "If a person has edema, all they have to do is pump their ankles a bit to get the blood in the soleus muscle circulating again. However, if the soleus is so restricted with fascial or muscle tension, it won't be able to pump blood to the heart and that's when we want to use restrictive stretching and exercise." - Nic Bartolotta on what can happen if the soleus muscle is restricted and how restrictive stretching and exercise can help.  "With the word, "flexibility," people think of someone who can lengthen their muscles or be able to do the splits. However, if we break up the word and change it into "flex-ability," flex means to flex or to shorten a muscle. The ability to be able to flex a muscle is actually far more important than the ability to lengthen a muscle." - Nic Bartolotta on the difference between Flexibility and Flex-Ability.  "We can avoid traumatic injuries by looking at which joints need to flex and shorten versus which muscles need to lengthen and we get far more results when we do that." - Nic Bartolotta on the importance of joint flexing vs. muscle lengthening.  "Going to physical therapy two or three times a week is good, but to learn how to do certain things on your own and to be able to do them a couple of times a day, is how you're really going to change your body." - Nic Bartolotta on the power of taking change into your own hands to heal your body. "Passive stretching is absolutely something that should never be down before or after stretching. You should never completely relax a muscle into a stretch. You should always hold at least a little bit of tension in the muscle because that's going to tell you whether or not you're beyond your range of motion. If you can't contract a muscle, you shouldn't be in that position in the first place. " - Nic Bartolotta on how we should be stretching and how to do know if we're doing it right.  "If I can go out there and change one person's perspective on health, than I can affirm with myself that I'm doing the right thing." - Nic Bartolotta's personal mantra.  About Nic Bartolotta Nic Bartolotta is the founder of the national resistance stretching association, and is a licensed physical therapist and holistic health practitioner specially trained as a flexibility and myofascial release expert. He is the co-founder of Range of Motion Products, maker of the Rolflex, and the creator of Dynamic Contraction Technique (DCT). Nic got his start in alternative health as an injured athlete when he was 19, and fell in love with the profession and successfully resolved his own knee injury in 2001. So for the past 17 years plus, Nic has dedicated his life to learning about the body and pushing the limits of human performance by applying the principals of DCT to his own training and that of his clients and patients, including NBA favorites from the LA Lakers, Houston Rockets, Dallas Mavericks, and others Resources Mentioned by Nic & Josh Find out more about Nic Bartolotta and his work Connect with Nic and DCT ProFlex via: Facebook YouTube Instagram Learn more about the Dynamic Contraction Technique (DCT) Buy your own DCT products Purchase the DCT ProFlex Check out the RolFlex  Join the National Resistance Stretching Association Listen to Nic's Keynote Speech on Optimizing Flex-Ability Find out more about the Meridian Flexibility System Read The Genius of Flexibility by Bob Cooley Read Nic's articles:  Are You Stretching All Wrong? Stretching Your Second Heart Check out Nic's interview in the blog post Resistance Stretching: The PT That Fixed My Screwed Up Neck Read Nic's article on Breaking Muscle: Prevention and Treatment of IT Band Syndrome Watch What the Bleep do We Know? Learn more about Buckminster Fuller Find out more about NBA Trainer Gary Vitti Check out Johnny Blackburn Learn more about Dr. Stephen M Levin and Biotensegrity   Get More Wellness In Your Life Join the WFR Community on facebook Send Josh Trent a personal message Tweet me on Twitter: Send us a fun tweet (or a what's up) Comment on the Facebook page Sign up to get an email alert whenever we release a new episode Support This Podcast Leave a 5 star review on iTunes Share this episode with someone you care about Contact Wellness Force Radio for podcast sponsorship and partnership opportunities Rate & Review Wellness Force ---> REVIEW THE PODCAST Ask A Live Question For The Next Episode ---> Click here to leave a voicemail directly to Josh Trent to be read live on the air.  You May Also Like These Episodes Food Freedom Forever With Melissa Hartwig Nir Eyal: Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Join the Wellness Force Newsletter: www.wellnessforce.com/news Don't miss next week's show: Subscribe and stay updated Did you like this show on Ketosis? Rate and review Wellness Force on iTunes You read all the way to the bottom? That's what I call love! Write to me and let me know what you'd like to have to get more wellness in your life.

Change is difficult and terrifying in general. To make a huge, dramatic shift in your life is terrifying because what you do is so based on your identity and that's probably the hardest part about that experience. There's more to it than just quitting a job and starting something new; it's about answering the question, "Who am I now?" It's all about the identity and the most difficult fear to overcome is regret. - Dr. Cortney Warren JOIN THE FACEBOOK GROUP | REVIEW THIS PODCAST  20% OFF ORGANIFI - USE CODE: WELLNESSFORCE Doesn't it drive you crazy to not know why events, whether good or bad, happen in life? Well, here's the answer: just don't even think about it because we don't know why things happen and we never will. It's actually better for us if we just accept something and move on by focusing on our present reality. In Wellness Force Radio episode 177, Clinical Psychologist, Researcher, TEDx Talk Speaker, and Author of Lies We Tell Ourselves: The Psychology of Self-Deception, Dr. Cortney Warren will share why the only certainty in life is change, how to observe and accept yourself without judgement, and how you can develop the psychological strength to change your life despite feelings of fear. By the end of this episode, you will be able to uncover which of your thoughts are actually lies in order to end self-deception once and for all. When you are ready for change, you are ready to grow. Lies We Tell Ourselves: The Psychology of Self-Deception   Get your copy of Lies We Tell Ourselves: The Psychology of Self-Deception by Dr. Cortney Warren. Humans are excellent liars. We don’t like to think of ourselves as capable of lying; it hurts us too much to admit. So we lie to ourselves about that, too. As a clinical psychologist, I am regularly confronted with the brutal truth that we all lie. I am not talking about deliberate, bold-faced lying. No, this type of dishonesty is far harder to detect and admit. It is the kind of lying that comes from not being psychologically strong enough to be honest with ourselves about who we are. And I believe that it is our biggest obstacle to living a fulfilling life. I wrote this book for anyone interested in becoming more honest. In it, I present a range of self-deceptive examples couched in psychological theory to help us explore ourselves. Although it is a relatively short book—indended to be read in about an hour—I hope that the content provokes deep thought. For only when we are honest about who we really are, do we have the opportunity to change. Listen To Episode 177 As Dr. Cortney Warren Uncovers: What the terms "honest liars" and self-deception mean to her as well as why it's vital that you don't let your emotions manifest within yourself. The choice that you have to make: Not change at all because you're afraid of what it will cost you or actually do something different. A healthy way that you can rebound from painful experiences and external tragedies. Why therapy is not only a tool but a gift that can help you with your struggles. How you can begin to better understand yourself by taking the time to look at your childhood. In her clinical experience - how men and women compare and differ when it comes to feeling emotions such as sadness or anger.  Analyzing cultural messages and why standards about emotion aren't right at all when it comes to what's appropriate for the individual. Why she decided to leave her academic profession for a different career path. How people develop the psychological strength to change their lives even though it might be scary. Why it's so difficult to overcome regret. The importance of becoming self-aware and observing yourself without judgment in order to confront your thoughts and behaviors. Why writing down your personal observations of yourself can be so beneficial for your emotional wellness and to help you stop lying to yourself about who you are. Addictions to technology and how you can improve your relationship with your phone. How she uses yoga breathing and progressive muscle relaxation to help her patients. Designing your home and work environment to avoid any stimuli that will trigger a response. The power of systematic desensitization and how it helps improve cognitive behavior. How you can become more honest yourself now and forever by beginning to challenge the lies that you tell yourself every day. The lies that adolescents tell themselves about who they are and their appearance. How you can analyze and improve your binge eating habits. Her own revelation that she needed to let go of her addiction to perfection. Power Quotes From The Show   "The biggest predictor of change is misery. Someone is more likely going to change when they can't stand living their life the way it is today. That's when people are ready to change their lives because what they're doing now is not fulfilling." - Dr. Cortney Warren "We need to stop asking why bad things happen. We don't even know why and you just can't know nor do you necessarily need to know. What you need to know is that this is your reality today. So, what are you going to do with it?" - Dr. Cortney Warren "Therapy is a gift. Therapy is indicative of you being brave and willing to look at yourself on a more deeper, internal level. That takes a tremendous amount of courage because it's much easier to go ahead and just avoid it." - Dr. Cortney Warren "Just allow yourself to pause. When you're in the midst of a strong, emotional experience, it is the worst time ever for you to make any big-time decisions. If you act out in the moment based on your emotions, you're denying yourself the opportunity to learn more about yourself." - Dr. Cortney Warren "Start to think of your life as a big experiment and you are the scientist. Say to yourself, "I'm going to try something different and I'm going to see what I learn about myself in the process." How does it feel to be without your phone for example? Are you fine or is it incredibly uncomfortable? See this as a self-awareness process without any negativity or judgment." - Dr. Cortney Warren Links From Today's Show   Dr. Cortney Warren Facebook Twitter LinkedIn Google+ YouTube Choose Honesty Lies We Tell Ourselves: The Psychology of Self-Deception by Dr. Cortney Warren The Naked Truth Blog Dr. Cortney Warren in Psychology Today You Are An Excellent Liar Denial Documentary  My Name is _____ and I'm a Recovering Liar I am NOT an Addict! The intertwined world of self-deception and addiction. Your Right to an Opinion Does Not Make Your Opinion Factual Minimizing Anxiety, Honestly Dr. Jordan B. Peterson David Deida WFR 055 Gay & Katie Hendricks  About Dr. Cortney Warren As the child of two college professors, Dr. Cortney Warren was raised in an academic environment. In addition to attaining a formal education in the classroom, she traveled extensively, getting a “real-world” education. Before the age of twenty, Cortney had lived in Australia and Argentina and traveled throughout Central America, South America, Russia, Scandinavia, and Western Europe. Exposed to a diversity of cultures and lifestyles from an early age, she was intrigued by the ways cultural and environmental conditions affected the psychological well-being of individuals, groups, and even entire societies. Her interest in psychology and issues of cultural diversity took academic shape as an undergraduate at Macalester College in St. Paul, Minnesota. Under the exceptional mentorship of Drs. Jaine Strauss (Macalester College) and Nancy C. Raymond (University of Minnesota), Cortney developed a strong interest in the cultural components of eating disorders and undertook supporting research and clinical activities. Through her formal and informal learning experiences, Cortney saw the ways in which we lie to ourselves on a daily basis and the danger that it posed to our emotional well-being. Helping people understand themselves and see their own self-deception became a fundamental part of her clinical practice, research, teaching, and personal way of life. Get More Wellness In Your Life Join the WFR Community on facebook Send Josh Trent a personal message Tweet me on Twitter: Send us a fun tweet (or a what's up) Comment on the Facebook page Sign up to get an email alert whenever we release a new episode Support This Podcast Leave a 5 star review on iTunes Share this episode with someone you care about Contact Wellness Force Radio for podcast sponsorship and partnership opportunities Rate & Review Wellness Force ---> REVIEW THE PODCAST Ask A Live Question For The Next Episode ---> Click here to leave a voicemail directly to Josh Trent to be read live on the air.  You May Also Like These Episodes Food Freedom Forever With Melissa Hartwig Nir Eyal: Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Join the Wellness Force Newsletter: www.wellnessforce.com/news Don't miss next week's show: Subscribe and stay updated Did you like this show on Ketosis? Rate and review Wellness Force on iTunes You read all the way to the bottom? That's what I call love! Write to me and let me know what you'd like to have to get more wellness in your life.

Legendary Life sounds better than Legacy Life, but "legacy" is the word that I think about when it comes down to creating an ideal life. What do you want to be remembered for? For me, especially with everything that's happened with my family, I want people to feel like I really made an effort to make a positive impact. I struggle sometimes, but I know I'm on the right path to living a Legacy Life. - Ted Ryce JOIN THE FACEBOOK GROUP | REVIEW THIS PODCAST  20% OFF ORGANIFI - USE CODE: WELLNESSFORCE What does living a legendary life mean to you? In Wellness Force Radio 176, Personal Trainer, Peak Performance Coach, and Host of the Legendary Life Podcast, Ted Ryce, returns for the third time to share personal experiences and his view on what it means to leave a legacy, find a purpose, and overcome feelings of both stress and overwhelm. It might feel like you're the only one, but the truth is that you're never alone when you face inner struggles and frustration. Just like you, everyone is facing their own demons and trying to find happiness. By the end of this episode, you'll be equipped with the best of the best wellness and self-care practices to support better living.    Create a Legendary Life Learn more about how to create and live a Legendary Life with Ted Ryce by taking part in either: One-On-One Coaching Group Coaching Corporate Wellness Free Webinar Training Or listen to the Legendary Life Podcast With Ted, get ready to discover a revolutionary fat loss method you can use to burn fat, build muscle, and get the lean body of your dreams 3x faster than traditional methods. Plus, learn why “cookie cutter” one-size-fits-all diet and exercise programs only lead to failure (and how you can customize a plan that’s tailor-made for your age, gender, and activity level). Listen To Episode 176 As Ted Ryce Uncovers: Will you truly learn what stress and overwhelm is once you're in your 30s and 40s? The busy lifestyle that entrepreneurs face as they continue to grow their businesses. How he sets up his day to take breaks from work and how he utilizes his free time each day. The injury that left him bedridden for two months and how that experience changed his focus on life. His decision for leaving Miami Beach for Thailand this year. Why stress doesn't have to define who you are and what you do with your life. How you can figure out what approach to getting healthy is best for you and your unique lifestyle and needs. His own social anxiety and what daily habits or eating patterns worsened it for him to the point of insomnia. Why where you live and the people you're around have an incredible impact on your health How you can continue to lead a legendary life throughout your lifetime. What it means to leave a legacy behind and what he wants to be remembered for. How do you know whether or not you're on the right path in life? Why he wants to move abroad to help grow his online entrepreneurship business. Josh's practice of going on a date with himself by exploring his emotional inventory once a month. The importance of observing your emotions and understanding what's going on with yourself below the surface. Purpose of not seeing workouts as not a check out from reality, but a check in with yourself. The power of now and trusting that everything is going to be okay as far as feeling safe and secure. Power Quotes From The Show   "My injury lead me to realize that I needed a huge change. I've been in this same environment for so long that I'm actually becoming more and more negative about where I live. I don't feel like I'm in the right place anymore and so I'm ready for a new challenge." - Ted Ryce "Sometimes our greatest fear can be our greatest teacher. In addition, it's only natural that we allow change to happen." - Josh Trent "When we're in our 40s, 50s, and beyond, HIIT training isn't the answer to curing stress nor is steady state cardio. If we're talking about just being happier and healthier, it's really about getting that movement throughout the day. It doesn't put a lot of stress on our joints like running or burpees and you really notice the difference." - Ted Ryce "The feeling of being alive is more important than just living. With "living," you're going to be safe and stay alive, but to really feel alive, that's going to produce anxiety, stress, and moments of overwhelm. I'd matter much live that way where there's uncertainty and I'm at least moving in the direction I want to go." - Jost Trent "Despite our beliefs, we're not in control. We're not these autonomous, free-willed human beings that we'd like to believe we are. There's constant pressure from our wiring to react in certain ways to different scenarios. We're fighting with ourselves all the time." - Ted Ryce Links From Today's Show: Ted Ryce Facebook Twitter Instagram YouTube WFR 099 Ted Ryce: Eat, Sleep, And Move Your Way To Legendary Health WFR 049 Ted Ryce: Your Guide To Live A Legendary Life Legendary Life Podcast Sex, Stress, and Exercise – Are Your Hard Workouts Preventing You From Getting Results? 10 Ways to Cope With Stress and Overwhelm The Blue Zones by Dan Buettner Cubii Pro Under Desk Elliptical 12 Rules For Life by Jordan B. Peterson Use the NEAT Factor (Nonexercise Activity Thermogenesis) to Burn Calories WFR 169 Jeff Sanders WFR 113 Nic Bartolotta WFR 103 Robb Wolf WFR 086 Mark Divine WFR 067 Dr. Jade Teta WFR 016 Steph Gaudreau About Ted Ryce Personal trainer, peak performance coach, and podcaster, Ted Ryce, has overcome a tremendous amount in his quest to live a legendary life. Ryce has worked with Fortune 500 CEOs, busy professionals and celebrities, including Richard Branson, Ricky Martin and Robert Downey Jr. He helps his clients develop and stick with high-performance habits that help them manage stress and adversity and lead more successful lives. His philosophy is that being a high-performance person, one who chases and achieves their biggest goals isn’t a luxury, it’s a necessity to survive and thrive in the modern world. Get More Wellness In Your Life Join the WFR Community on facebook Send Josh Trent a personal message Tweet me on Twitter: Send us a fun tweet (or a what's up) Comment on the Facebook page Sign up to get an email alert whenever we release a new episode Support This Podcast Leave a 5 star review on iTunes Share this episode with someone you care about Contact Wellness Force Radio for podcast sponsorship and partnership opportunities Rate & Review Wellness Force ---> REVIEW THE PODCAST Ask A Live Question For The Next Episode ---> Click here to leave a voicemail directly to Josh Trent to be read live on the air.  You May Also Like These Episodes Food Freedom Forever With Melissa Hartwig Nir Eyal: Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Join the Wellness Force Newsletter: www.wellnessforce.com/news Don't miss next week's show: Subscribe and stay updated Did you like this show on Ketosis? Rate and review Wellness Force on iTunes You read all the way to the bottom? That's what I call love! Write to me and let me know what you'd like to have to get more wellness in your life.

What can social media be? We can either waste time on our smartphones with social media or we can invest our time in social media. That's what my birthday experiment is about. It's about investing time in relationships and giving our time, energy, and love away to others. - Mark Shapiro JOIN THE FACEBOOK GROUP | REVIEW THIS PODCAST  20% OFF ORGANIFI - USE CODE: WELLNESSFORCE Is social media helping you authentically connect or disconnect with friends and family? When you send or receive a message on social media, does it come from the heart or does it feel empty? In Wellness Force Radio episode 175, Social Experimenter, Host of The One & Only Podcast, TEDx Talk Speaker, Founder of Are You Being Real, and Founder & President of Winning Weeks, Mark Shapiro, shares how you can become more authentic online, the basics of social media etiquette, and the 3 Social Media Fails. Try to answer this question for yourself once you finish listening to this episode: What can social media be for you? Are You Being Real? There are over 7 billion people, but only 1 of you – Cut through life’s endless noise and align with what really matters most to you. Mark's Are You Being Real? Authenticity Workshop tackles life’s obstacles, challenges, and pressures head on through a series of exercises guaranteed to enrich your relationships, career, and overall life. By taking part in the workshop, you will be able to: Identify where & how you can be more real with yourself and others Get clear on your goals, values, and what’s most important Create an action-oriented strategy to generate the life/results you desire Practice communication skills that will strengthen your relationships Learn empowerment & productivity techniques Meet & connect with inspired people Express yourself however you wish   Do More With Winning Weeks Winning Weeks is an 8-week virtual goal accelerator program designed to keep you accountable to all of your most important wealth, health, and relationship goals. By providing you with a community of like-minded high achievers, an originally designed curriculum that increases productivity, and weekly coaching from our expert facilitators that normally charge $150+ an hour, we provide you with all the accountability you need to ensure you follow-through on your most important priorities, and that no good idea be pushed, forgotten, or abandoned. In Winning Weeks, we lovingly challenge each other to set powerful goals, and more importantly, accomplish them. Listen To Episode 175 As Mark Shapiro Uncovers: What a Social Experimentor is and what they do. Why he leaped from working for Showtime Networks and working in a corporate setting to a more creative role on his own as an entrepreneur. The art of being authentic and really listening to what's going on inside of your mind. Why it's such a powerful move to declare an exact date of when you're going to make a change in your life. When he realized that he wanted to share the message of authenticity further through a podcast. How he dealt with the loss of his father to early onset Alzheimer's disease. The rising numbers of people who will have Alzheimer's as more and more people are living longer lives. How you can authentically communicate with people through social media. Why sending a voice message over a written message on social media can be more therapeutic and bring you closer to people. The 3 Social Media Fails - Oversharing; envy and comparing to other people; and projecting a specific image by being fake. Why it's impossible to be happy all the time and there's no such thing as "positive vibes only" in life. The ultimate question to answer: What can social media be? How you can be more conscious of your vulnerability by deciding what to post or not post on social media. Social media etiquette What to share and not share online. All about his programs, Are You Being Real and Winning Weeks. How his intentions and goals have shifted for 2018 when it comes to serving others. Why you don't have to feel afraid to feel your emotions like anger. How your deeper anger can actually serve you and your goals. Power Quotes From The Show   "I think it's great to pick a date for when you're going to do something new with your life. Dates can be a huge guiding star for you if there's some big or small goal you want to obtain. The date that you do pick is only as important and real as you make it. If you mean it, you'll commit to that date. If not, you'll let it pass and that's okay." - Mark Shapiro "When you get a flood of Facebook posts on your birthday, how many of those do you actually see? How many of them actually land and touch your heart? I'm guessing that you don't even notice the ones that simply say, "Happy Birthday," on them. A 15-second video goes against the norm; it's creative, personal and the results speak for themselves." - Mark Shapiro "What drove me at the beginning of my journey was for me to become the best human being that I could be, but only for me and my personal fulfillment and joy. Today, that's still a big part of the equation, but serving others is also incredibly important. Serving others is what brings me joy and makes me feel like I'm here for a reason." - Mark Shapiro "We are not all of our feelings. Perhaps we're feeling an emotion in the moment, but that doesn't need to define who we are. In reality, our feelings of anger and frustration are only temporary. It's okay to be angry from time to time; that's what makes you human." - Mark Shapiro "Before you post something on social media, make sure you're being authentic to yourself and you don't have any outside motives for sharing it. Before you click "enter," ask yourself: Who are you posting this for? Is it for you or is it to impress someone else?"- Mark Shapiro Links From Today's Show:   Mark Shapiro Facebook Instagram Twitter LinkedIn YouTube Are You Being Real? Winning Weeks Facebook The One & Only Podcast Josh Trent on The One & Only Podcast - Episode 143 Mastery In Transformational Training (MITT) One Son, Many Voices – An Elegant Video About Alzheimer’s & Dementia Why Authenticity and Getting Real Matters – Mark Shapiro of the One & Only Podcast What I learned from sending every one of my FB friends a video on their birthday This 15 Second Daily Habit Will Change Your Social Media - The Birthday Experiment Association between Social Media Use and Depression among U.S. Young Adults Lewis Howes Gary Vaynerchuk WFR 132 Christine Hassler WFR 027 Michael Strasner About Mark Shapiro A former executive at Showtime Networks Inc., Mark Shapiro left the safety of his 12-year career and 6 figure income to live a more fulfilling life and be a positive interruption to the status quo. Through his acclaimed authenticity themed podcast – The One & Only, provocative website – AreYouBeingReal.com, innovative leadership community – Winning Weeks, and TEDx Talk – Want More Love? The Art of Authentic Connection in a Digital World, Mark lovingly challenges people to be real with themselves & others and is re-inventing the way we support & connect with each other – igniting people to stand for what they believe in to live happier, healthier & more connected lives. In just over 2 years, Mark’s work has touched the lives of over 150,000 people; he has interviewed hundreds of thought leaders, entrepreneurs & artists on The One & Only Podcast (#7 on iTunes in Spirituality; April ’17), grown the Winning Weeks leadership community to hundreds of members, and has conducted cutting-edge social experiments that have earned him the opportunity to speak internationally & share his message with the world. Mark is leading the way with authenticity, integrity & vulnerability, and when he isn’t working, he spends his time playing, dancing, crying & being a vocal Alzheimer’s advocate. Get More Wellness In Your Life Join the WFR Community on Facebook Send Josh Trent a personal message Tweet me on Twitter: Send us a fun tweet (or a what's up) Comment on the Facebook page Sign up to get an email alert whenever we release a new episode Support This Podcast Leave a 5 star review on iTunes Share this episode with someone you care about Contact Wellness Force Radio for podcast sponsorship and partnership opportunities Rate & Review Wellness Force ---> REVIEW THE PODCAST Ask A Live Question For The Next Episode ---> Click here to leave a voicemail directly to Josh Trent to be read live on the air.  You May Also Like These Episodes Food Freedom Forever With Melissa Hartwig Nir Eyal: Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Join the Wellness Force Newsletter: www.wellnessforce.com/news Don't miss next week's show: Subscribe and stay updated Did you like this show on Ketosis? Rate and review Wellness Force on iTunes You read all the way to the bottom? That's what I call love! Write to me and let me know what you'd like to have to get more wellness in your life.

Women go through so much mental and emotional stress while pregnant and that's something that we have to continue to address. It's okay that their bodies are changing; pregnancy is temporary, but motherhood is forever. Women need that positive reinforcement from their support system both in and out of the gym. - Colleen Flaherty JOIN THE FACEBOOK GROUP | REVIEW THIS PODCAST  20% OFF ORGANIFI - USE CODE: WELLNESSFORCE Should a woman be less or more active during her pregnancy? Because she's carrying a new human life, it's normal to think that she should take it easy. However, as you'll soon learn, working out while being pregnant can actually help a woman achieve better health for both herself and the baby. In Wellness Force Radio episode 174, NSCA-CSCS Strength Coach, Host of the Prokreate Radio Podcast, and both CEO and Founder of Prokreate, Colleen Flaherty, teaches us how specific, safe movements can help a woman stay in great fit, get even stronger, and have a healthy pregnancy. Discover why exercise is not only beneficial for the mother, but for the baby's health, emotional wellness, and energy levels as well.  Prokreate's Transcendental Training And Courses For Women To active women who want or are bearing babes, Prokreate offers fertility, pregnancy & motherhood strength classes and small group sessions in San Diego, CA. They also teach coaches pregnancy and postpartum strength safety all over the world. Their mission is to build courageous women, families, and coaches through proper, safe, dynamic movement to reduce risks of pregnancy and birth complications, optimize fetal health, and create a thriving postpartum experience. Research shows decreases in anxiety, depression, stress in people who are part of a community and felt fully supported. CEO and Founder of Prokreate, Colleen Flaherty, has established a real-life, real-talk, in-person community through classes, workshops, gatherings, socials, and more so that you can feel the connections to truly be your best woman, mother, lover, friend. Join her and the team in San Diego for Prokreate's transcendental training events: Strong Tribe Training Training Days Personal Training 6 Week Postpartum Reintegration Workshops: Beyond Core Restore: Back to Bells Prep for Pregnancy Lift Safely During Pregnancy 1st Weeks of Mommahood Movement And their other services: Comprehensive Plan for Prokreation Remote Programming for Active Women Discovery Call for Coaches & Health Pros Listen To Episode 174 As Colleen Flaherty Uncovers: What happens in utero that shapes a human life and what can we do to care for mothers and their health. How pesticides like glyphosate found in food and water can affect your health. Why she chose to help mothers achieve the best health possible even though she does not have any children of her own yet.  The fact that women can still train intensely while pregnant because of all these new adaptations happening in their bodies. Why taking advantage of your time at the gym while pregnant can actually improve long-term health. The perfect Goldilocks zone for pregnant women to get a great workout in while not going over the top. Why training while pregnant will be different for every woman and so a broad recommendation for everyone simply cannot be made. The power of always checking in with yourself while you're pregnant because of information overload and overthinking; especially if you're an athlete. Addressing the mental and emotional stress that women go through as their bodies change during pregnancy. Why it's not a good idea to jump back into your regular workout routine before your 6 weeks check up postpartum. What new moms should and should not be doing after giving birth to their babies. Ideal food and beverages for moms postpartum i.e. comfort foods to help them recover. What a birth doula is and how they can help the mother make their pregnancy experience even better. Whether or not the supine position is okay for pregnant women. What a woman and her partner can work on together to make their home a cleaner environment. Why naturally balancing your hormones is better for the health of the mother and baby compared to using an IVF and other fertility practices involving chemicals. How moderate exercise not only helps your stress levels, but it can help your baby be calmer as well. Power Quotes From The Show "For women who want to become pregnant, it's so important that they become aware of how different products can affect their health. Let's stop storing food in plastic containers or drinking from plastic water bottles. Instead, let's convert to using glass. Start looking at the chemicals that you're putting on your skin such as lotions and perfumes. It's about examining your entire environment so that it's as clean as possible and you're not putting that stress on your body every day." - Colleen Flaherty "Pregnant women are able to push their limits safely and specifically to be more athletic. Because of the adaptations that their bodies are going through, they're able to hit their PRs and run longer distances. They can do this because they have more blood cells and plasma so that they can recover faster plus their lungs are more efficient and their hearts are stronger." - Colleen Flaherty "You have to be smart about working out while pregnant. You have to know yourself and your body before you become pregnant. That way, you can be aware of what you're able to physically do including how much you can lift and how far you can run. Collect all that data so that you can exercise according to it while pregnant." - Colleen Flaherty "Your body has so much more power while you're pregnant. So, if you can still push yourself and be comfortable with the exercises that you love to do, go for it!" - Colleen Flaherty "What is your purpose for spending hours at a gym or having a job? What's your drive and is it really serving your soul? When you really start listening to your thoughts and your intuition, you can discover what it is that you really want to do with your life." - Colleen Flaherty Links From Today's Show: Colleen Flaherty Twitter Facebook Prokreate Facebook Instagram YouTube Prokreate Radio Podcast Prokreate Courses Babies Born to Stressed Mothers Could Struggle with Emotional Scars for Life Surprising Facts About Birth in the United States U.S. Fertility Rate Reaches a Record Low Tina Muir on her pregnancy Paul Chek on YouTube Nudge Coach ACOG: The American College of Obstetricians and Gynecologists WFR 164 Anders Varner WFR 121 Dr. David Minkoff WFR 082 Tina Muir About Colleen Flaherty Colleen Flaherty is the CEO and Founder of Prokreate as well as an NSCA-CSCS strength coach for women during pre-conception, pregnancy, and postpartum as well as an educator for trainers and health professionals. Her passion is to help women move their bodies correctly to be strong and fierce. She does this through small group training, classes, a 7-hour CEU course, workshops, and her podcast, Prokreate Radio. What makes training with her different is that she focuses on mind/body/spirit connections for optimal health. At Prokreate, her and her team bring attention to the intention of your movement, support systems, knowledge and how it applies to helping you thrive in daily life. Get More Wellness In Your Life Join the WFR Community on Facebook Send Josh Trent a personal message Tweet me on Twitter: Send us a fun tweet (or a what's up) Comment on the Facebook page Sign up to get an email alert whenever we release a new episode Support This Podcast Leave a 5 star review on iTunes Share this episode with someone you care about Contact Wellness Force Radio for podcast sponsorship and partnership opportunities Rate & Review Wellness Force ---> REVIEW THE PODCAST Ask A Live Question For The Next Episode ---> Click here to leave a voicemail directly to Josh Trent to be read live on the air.  You May Also Like These Episodes Food Freedom Forever With Melissa Hartwig Nir Eyal: Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Join the Wellness Force Newsletter: www.wellnessforce.com/news Don't miss next week's show: Subscribe and stay updated Did you like this show on Ketosis? Rate and review Wellness Force on iTunes You read all the way to the bottom? That's what I call love! Write to me and let me know what you'd like to have to get more wellness in your life.

Men can help the #MeToo cause by first listening to the women in their lives. In the case of my wife, she just wants to be heard. As men, we naturally want to fix things, but we need to remember to simply pause and just listen. Instead of going into a "fix it" mode, try to solve the issue together with your wife or partner. Solving is something you do together; fixing is what you do on your own. Ask her what you can do together to make things better. - Michael Neeley JOIN THE FACEBOOK GROUP | REVIEW THIS PODCAST  20% OFF ORGANIFI - USE CODE: WELLNESSFORCE In the light of #MeToo, female or male, what can you do to help the cause and be a leader of change? In Wellness Force Radio episode 173, Writer, Motivational Speaker, Personal Development Coach, Creator of the transformational program, The Art of Forgetting, and Podcast Host of both Consciously Speaking and the upcoming Buy This Not That Podcast, Michael Neeley will teach you the difference between mindset and consciousness, how to let go of false stories in your mind, and the steps we can take to look after one another. Get ready to discover your inner courage and be a positive force in this world.    Learn More About The #MeToo Movement In 2006, Tarana Burke founded the #MeToo Movement to help survivors of sexual violence, particularly young women of color from low wealth communities, find pathways to healing. Using the idea of “empowerment through empathy,” the #MeToo Movement was ultimately created to ensure survivors know they're not alone in their journey. The #MeToo Movement has built a community of survivors from all walks of life. By bringing vital conversations about sexual violence into the mainstream, we're helping to de-stigmatize survivors by highlighting the breadth and impact sexual violence has on thousands of women, and we’re helping those who need it to find entry points to healing. Ultimately, with survivors at the forefront of this movement, we're aiding the fight to end sexual violence. We want to uplift radical community healing as a social justice issue and are committed to disrupting all systems that allow sexual violence to flourish. Listen To Episode 173 As Michael Neeley Uncovers: The difference between mindset and consciousness. Why he decided to leave acting behind to pursue another purpose after his son was born in 2002. How you can find your purpose in life by being still and patient. His view on societal conditioning when it comes to consciousness. The power of telling yourself the truth first so that you can be honest with other people. How to be loving when you end a relationship with another person. The Art of Forgetting: Letting go of made up thoughts or stories and anything that is weighing you down. Why there's nothing wrong with ending a relationship and being happy with the new direction your life is heading towards. The steps you can take to become more conscious in the world you live in. What The Noble Eightfold Path is and how it can help you achieve greater consciousness. How to deal with your triggers and negative thoughts by shortening your path and going back to consciousness through meditation. What #MeToo is and how you can be a leader of change. Whether or not there is a connection between a lack of intimacy in real life and the world's obsession with porn when it comes to #MeToo. Steps men can take to better support the women in their lives. What body language women share to let men know when something they've done isn't acceptable to them. What he's done to cultivate more courage in his life. His upcoming planned live event for 2018 - Your Authority Blueprint Live. Power Quotes From The Show   "Sometimes our purpose is to simply be still, be patient, and find out what our next purpose is in life." - Josh Trent "Our inner turmoil leads us to think that we have to lie to other people; even our partners. However, when our consciousness kicks in, it helps us realize that the other person is an adult and they can handle the truth. In a loving way, we can tell someone the truth. Don't try to sugar coat, lie, or make something up just to appease someone because it won't serve them in the end anyway." - Michael Neeley "If your relationship isn't working, don't try to hang onto it. Be honest with yourself and be honest with each other. Then, move away from each other lovingly. Just because you're no longer in the relationship doesn't mean you have to stop loving them. You can love them in a different way and still be friends." - Michael Neeley "To master The Art of Forgetting, you have to ignore all these made up stories. You have to successfully remove the made up thoughts and ideas you've invented in your mind." - Michael Neeley "If everything is done from love, then you're on the right path." - Michael Neeley Links From Today's Show: The Art of Forgetting Michael Neeley Facebook Twitter Vimeo LinkedIn Consciously Speaking Podcast Facebook Twitter The #MeToo Movement Facebook Twitter Instagram Consciously Speaking Season 3, Episode 325: #MeToo - A Conversation from the Male Perspective The Art of Forgetting by Michael Neeley Your Authority Blueprint Live Conscious Divorce: Turning Pain Into Pleasure by Michael Neeley Chasing Our Thoughts Down The Rabbit Hole by Michael Neeley The Key To Creating A Limitless Life by Michael Neeley TEDxUNLV Honest Liars: The Psychology of Self-Deception Psychosis The Eightfold Path of Buddhism David Deida Alan Watts The Untethered Soul by Michael A. Singer WFR 073 Kute Blackson WFR 055 Gay & Katie Hendricks About Michael Neeley Michael Neeley is a writer, a motivational speaker, podcast host of Consciously Speaking; a personal development coach, and the creator of the transformational program The Art of Forgetting. It is a culmination of work that stemmed from his life experiences as a professional actor, an entrepreneur, a father, a husband, a son, a conscious explorer, and a friend. Michael studies Buddhism and sits on the Board of Directors at Insight Santa Cruz. His contemplative practices form a great part of the foundation of his work. Get More Wellness In Your Life Join the WFR Community on facebook Send Josh Trent a personal message Tweet me on Twitter: Send us a fun tweet (or a what's up) Comment on the Facebook page Sign up to get an email alert whenever we release a new episode Support This Podcast Leave a 5 star review on iTunes Share this episode with someone you care about Contact Wellness Force Radio for podcast sponsorship and partnership opportunities Rate & Review Wellness Force ---> REVIEW THE PODCAST Ask A Live Question For The Next Episode ---> Click here to leave a voicemail directly to Josh Trent to be read live on the air.  You May Also Like These Episodes Food Freedom Forever With Melissa Hartwig Nir Eyal: Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Join the Wellness Force Newsletter: www.wellnessforce.com/news Don't miss next week's show: Subscribe and stay updated Did you like this show on Ketosis? Rate and review Wellness Force on iTunes You read all the way to the bottom? That's what I call love! Write to me and let me know what you'd like to have to get more wellness in your life.

It's no secret that the current condition of our toxic world makes it challenging to build sustainable health and avoid disease. This is also largely due to the fact that our soil and plants don't contain the same nutritional potency they once did. SEED | Daily Synbiotic + Pediatric Daily Synbiotic ⁠35% OFF first Month Supply⁠ ⁠with code "JOSH"⁠ SEED's DS-01® Daily Synbiotic for 18+ age group For Gastrointestinal + Whole-body Health 2-in-1 capsule-in-capsule probiotic and prebiotic. Formulated for adults ages 18+ with 24 clinically and scientifically studied probiotic strains and a polyphenol-based prebiotic to support systemic health. Formulated with strains that support your: Digestive Health Gut Barrier Integrity Gut Immune Function Cardiovascular Health Dermatological Health Micronutrient Synthesis Clinically studied 2-in-1 powdered synbiotic, formulated for children and adolescents ages 3-17 with 9 probiotic strains and a fiber-based prebiotic. Designed with how-do-I-get-my-kid-to-take-this-daily in mind. ⁠35% OFF first Month Supply⁠ ⁠with code "JOSH"⁠ Benefits beyond your gut.SEED's PDS-08™ Pediatric Daily Synbiotic for children + adolescents JOIN THE FACEBOOK GROUP | REVIEW THIS PODCAST  20% OFF ORGANIFI - USE CODE: WELLNESSFORCE Even with a clean diet and healthy lifestyle, many people are still subjected to an extreme amount of toxic build-up.  Much of the problem stems from unhealthy soils, polluted waters, and foods that have lost so much of their nutrient density. The time has come to ask ourselves a very important question: How can we create sustainable health while being faced with unsustainable environmental and agricultural condition? On this episode of Wellness Force Radio, we explore this topic with Dr. David Minkoff. He shows us the tools and strategies we need to maintain optimum health in today's increasingly toxic world. Detoxification Should Be A Lifestyle In recent decades, the occasional 1 week or 30-day detox plan may have been sufficient for cellular cleanup. However, the increasing amount of toxins we are now exposed to calls for a more continuous approach. If we want to remove this waste from our bodies and build better wellness, detoxing has to be viewed as a lifestyle.   To cleanse these excess toxins that lead to unwanted health effects, we now must aid the body in their removal. This can be achieved in a few ways like making sure we sweat outside or in the sauna, adding detoxifying foods into our diets, and using proper supplementation.  Listen To Episode 121 As Dr. Minkoff Uncovers: How to build sustainable health given the poor conditions of the environment. What may be causing such a massive increase in autism and childhood cancer. The dangerous effects of heavy metal toxicity. Ways to avoid excess toxins and remove them from the body. How to remedy an amino acid deficiency. The pervasive issues that stem from poor gut health. Why detoxing should be an ongoing part of our diet and lifestyle. Why women should detox before pregnancy. How to maintain healthy levels of testosterone. How the body prioritizes the use of nutrients. Ways we can address a protein deficiency in the body. How we can influence our genetic expression through lifestyle. Why having a strong and clear life purpose can help us build sustainable health. Top 3 Takeaways From The Show Detoxification needs be a continuous part of our lifestyle. The current state of our environment and agricultural system are so polluted, that we have to take consistent actions to aid or bodies in the removal of toxins. It's important to make sure we consume adequate amounts of the essential amino acids, as well as provide our body what it needs to properly produce the non-essential. We have to figure out the health needs for our individual bodies and adjust our diet and lifestyle accordingly. Power Quotes From Dr. Minkoff "Use safe storage materials so unwanted toxins won't enter your food." - Dr. David Minkoff "The increasing amount of toxins we are now exposed to calls for a more continuous approach for detoxing our bodies." - Dr. David Minkoff "People have to be more intelligent about how we treat our bodies if our species is to survive and thrive." - Dr. David Minkoff "We have to figure out our individual health abnormalities, then adjust our lifestyle and nutrition to meet those needs." - Dr. David Minkoff  "It's really important to eat well, exercise, and have a strong life purpose to help other people."  - Dr. David Minkoff  "We have to take extra precautions to build sustainable health in such a toxic world." - Dr. David Minkoff About Dr. Minkoff Dr. David Minkoff graduated from the University of Wisconsin Medical School in 1974 and was elected to the “Phi Beta Kappa” of medical schools, the prestigious Alpha Omega Alpha Honors Medical Fraternity for very high academic achievement. He is board certified in pediatrics and has completed a fellowship in Infectious Diseases at the University of California in San Diego, which included research in developing new medicines to fight viral disease. As a clinical faculty member at the University, he also served as co-director of the Neonatal Intensive Care Unit at Palomar Medical Center. For 12 years Dr. Minkoff worked in Emergency Medicine at the Community Hospital of New Port Richey, Florida which ranks in the top 100 hospitals in the U.S. This emergency room has a chest pain center considered in the top 1 percent of all such centers in the U.S. Dr. Minkoff's Clinic He co-founded LifeWorks Wellness Center in 1997, one of the largest alternative medical clinics in the U.S. This wellness center combines more cutting-edge alternative therapies and modalities under the same roof than almost any other alternative clinic in the country.   Resources Mentioned Dr. Minkoff's Website Life Works Wellness Center The Ironman Triathlon  Wellness Force Episode with John Gray William Nyhan Mark Devine's Seal Fit Dr. Mercola Amazon Whole Foods Bulletproof The Tour de France Get More Wellness In Your Life Join the WFR Community on facebook Send Josh Trent a personal message Tweet me on Twitter: Send us a fun tweet (or a what's up) Comment on the Facebook page Sign up to get an email alert whenever we release a new episode Support This Podcast Leave a 5 star review on iTunes Share this episode with someone you care about Contact Wellness Force Radio for podcast sponsorship and partnership opportunities Rate & Review Wellness Force Aloha! Josh here. Listen, I deeply value your thoughts, now let your voice be heard. I live to serve the Wellness Force even better based on your words, feedback, and requests. (including how these episodes can allow you to break bad habits)   Ask A Live Question For The Next Episode Click here to leave a voicemail directly to Josh Trent to be read live on the air.  You May Also Like These Episodes Food Freedom Forever With Melissa Hartwig Nir Eyal:Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Get More Wellness In Your Life Join the Wellness Force Newsletter: www.wellnessforce.com/news Don't miss next week's show: Subscribe and stay updated Did you like this show on sustainable health? Rate and review Wellness Force on iTunes You read all the way to the bottom? That's what I call love! Write to me and let me know what you'd like to have to get more wellness in your life.

Emotions are meant to pass through; they're not meant to stay. If you avoid your emotions or try to forget about them through food, then they'll still continue to be with you. Process your emotions and let them out.  - Liz Germain What has helped you through a difficult moment in order to find your happiness? Do you tend to turn towards yourself, a trusted individual, or a community when you need it the most? JOIN THE FACEBOOK GROUP | REVIEW THIS PODCAST 20% OFF ORGANIFI - USE CODE: WELLNESSFORCE In Wellness Force Radio episode 171, Master Trainer, Video Influence Pro and Co-Founder of Super Sister Fitness, Liz Germain shares how she has worked through her inner struggles with self-love and food, has embraced the power of community, and has realized the importance of giving yourself the permission to embrace your emotions. Get ready to rewrite your journey because life doesn't happen to you, but through you.  Get Healthy With Super Sister Fitness Liz's mission at Super Sister Fitness is to help women worldwide find their true strength from the inside out. She's here to supercharge your mind, body & spirit so you can live the life of your dreams. This is not just another fitness site. This is a transformational lifestyle community full of women just like you who are sick and tired of being sick and tired. Whether for you that means overcoming depression, beating eating disorders, getting fit, making new connections or just learning how to cook delicious healthy food that will make you feel like a million bucks every day — you’ve come to the right place. I can’t wait to help you achieve your goals, and I'm here for you every step of the way. Listen To Episode 171 As Liz Germain Uncovers: Why 2017 was so difficult for her and what she has in store for herself in 2018. Both her and her sister's poor eating habits growing up and how they were able to get better together. Why life doesn't happen to you, but through you. Her experience witnessing her father having a heart attack and how that affected her relationship with food. How moving from Michigan to California helped her change her life around and focus on her health. Why getting super thin and losing weight is not the answer to all your dilemmas and dreams. The moment she realized that she wasn't giving herself the self-care she deserved because she was basing her own happiness on what society wanted. How her ex-high school boyfriend's suicide impacted and shaped her relationship with food and eventually led her to become the healthy person that she is today. Why you can either see mortality as something heavy or view it as truth. How she and her sister, Sara, got into strength training and ended up co-founding Super Sisters Fitness. How she's become more in tune with her feminine side and using that energy to motivate herself. Why the calories-in, calories-out model doesn't work from a standpoint of bringing you energy. Using the Thought, Feel, Action model to help you discover which thoughts lead you to certain feelings and specific actions. The women in her life who are helping her continue to improve her focus on wellness goals. Whether or not you need a community to make improvements or if you can do it on your own. The difference between listening with your head or with your heart. Why you have permission to feel your feelings because no one owes you anything. Her victim story and how she came to realize that she doesn't have to identify with it anymore. Power Quotes From The Show "Anyone can be a Super Sister. The concept of Super Sister Fitness is that you get to choose to be the woman that helps and inspires other women and yourself to stay motivated, healthy, and get happy the right way no matter what and whatever that means to you." - Liz Germain "Knowing the immense pain that comes with losing someone you love pushed me more and more towards living a healthier life, which to me at the time just meant not being overweight and unhappy anymore.” - Liz Germain "We're so used to just pushing our emotions down because it's not normal to talk about feelings. It's been normal for us to pretend we're not feeling sadness or anger and just wear these masks instead. Fortunately, it is possible to learn new coping mechanisms for negative emotions that do come up." - Liz Germain "Strength training is essential in some way, shape, or form for everyone. You just can't avoid it. The body needs to be trained and it needs muscle." - Liz Germain "All you really need is to become committed to becoming your absolute best self; whatever that looks like for you. So, if the best version of yourself likes to indulge sometimes, that's fine. I still do that from time to time as well. Remember that your intentions don't have to be "all or nothing," but make decisions that help you feel happy. A positive mindset will help you reach your peak." - Liz Germain Links From Today's Show: Liz Germain Facebook Instagram LinkedIn Super Sister Fitness Facebook Instagram Twitter YouTube Vidfluence Pros Super Sister Fitness Workout Plans Super Sister Fitness Meal Plans The Super Sister Fitness Blog Transformation Tuesday: Liz's Story Liz Germain - Becoming a Social Media Influencer Fit With Diabetes Challenge Cardio Workout #6 – By Liz Germain Neale Donald Walsch Chalene Johnson Tony Robbins Lewis Howes WFR 071 Melissa Hartwig About Liz Germain Co-Founder of Super Sister Fitness, master trainer, and handstand fanatic, Liz Germain was expertly trained as a part of UCLA’s Fitness Leadership Program and worked for several years as a Physical Therapy Aide in Santa Monica, California. With an extensive background training special populations and elite athletes, Liz is a pro at putting together programs for women of all fitness levels. She will get your body moving and grooving in ways you would’ve never thought possible. Get More Wellness In Your Life Join the WFR Community on Facebook Send Josh Trent a personal message Tweet me on Twitter: Send us a fun tweet (or a what's up) Comment on the Facebook page Sign up to get an email alert whenever we release a new episode Support This Podcast Leave a 5 star review on iTunes Share this episode with someone you care about Contact Wellness Force Radio for podcast sponsorship and partnership opportunities Rate & Review Wellness Force ---> REVIEW THE PODCAST Ask A Live Question For The Next Episode ---> Click here to leave a voicemail directly to Josh Trent to be read live on the air.  You May Also Like These Episodes Food Freedom Forever With Melissa Hartwig Nir Eyal: Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Join the Wellness Force Newsletter: www.wellnessforce.com/news Don't miss next week's show: Subscribe and stay updated Did you like this show on Ketosis? Rate and review Wellness Force on iTunes You read all the way to the bottom? That's what I call love! Write to me and let me know what you'd like to have to get more wellness in your life.

Best of the best in physical intelligence: In today's fast paced society driven by the "hustle and grind" mentality, sleep is usually the first thing to go. With the demands of the modern world, what practical steps for sleep hygiene can we practice every day to get the most emotional, physical, and spiritual fulfillment we need to live life well? Everyone knows that a good night's sleep will make us feel better, but science is showing the impacts from chronic sleep deprivation are more far-reaching than we realize. Not only will a lack of quality rest affect mood, feelings, and overall wellness, but it can also degrade our memory, decision-making abilities, life expectancy, and so much more. JOIN THE FACEBOOK GROUP | REVIEW THIS PODCAST If we want to make drastic improvements to our mental and physical wellness, we get to ask ourselves an imperative question: How can we remedy our sleep habits and lifestyle to maximize our wellness and live life to our fullest potential?  On this special archive episode of Wellness Force Radio #125, we explore this topic and much more with Dr. Kirk Parsley, author of the upcoming book "Sleep To Win." During this exclusive, in-person interview, Dr. Parsley uncovers the tools and strategies we need to receive all the benefits that come from making sleep a priority in our lives.  Sleep To Win: Get 10% off your box of Sleep Remedy use code WF10 at checkout Listen To Episode 170 As Dr. Parsley Uncovers: How he met and developed a friendship with Robb Wolf How an impromptu interview brought him into the world of podcasting Learn about his journey from a Navy MD to his own wellness coaching practice Why he has always had a problem with simply "following the rules" How we can begin to prevent disease instead of just diagnosing and treating our ailments His dietary evolution that led him to a Paleo whole-foods style of eating The fact that traditional medical school focuses on diagnosing disease, and fails to teach proper strategies for nutrition, sleep, exercise, and how to optimize our health Why his Navy Seal patient's health and memory started to fade at a young age Why a restful night's sleep can add massive productivity to our days The data that shows fewer traffic accidents occur when school starts later in the day The ways our lifestyle can lead to years of sleep deprivation Why children receiving more sleep reduces delinquency, drug use, emotional disturbance, and injury in sports The striking similarities in the symptoms of ADHD and sleep deprivation How sleep debt causes improper function in the prefrontal cortex What he calls the 3 components of sleep How overstimulation in today's society affects our sleep and wellness The difference between our circadian and ultradian rhythms The importance of getting practical with our time management How sleep can affect our conscious awareness The importance of reducing our blue-light intake a few hours before going to bed The neurochemicals and processes that prepare our bodies for sleep How we can use supplementation and technology to get better rest The benefits of using a sleep journal Why technology, supplementation, and hacks can help improve sleep, but our lifestyle is the most important driving factor How getting better sleep can lead to weight loss Why sleep deprivation will affect our willpower and lead to decision fatigue Top 3 Takeaways From Dr. Parsley Technology and supplementation can aid us in receiving better sleep, but our lifestyle is the driving factor for ensuring proper rest and wellness. We have to make sleep a priority to build better health.  We can do this by eliminating activities that are non-essential and delegating tasks to free up more time. The first prerequisite to improving our sleep is to understand the value and benefits it will add to our lives. Power Quotes From Dr. Parsley "We need to do things that scare and push ourselves." - Dr. Kirk Parsley "There's a reason why professional sports have seasons. We need to recover." - Dr. Kirk Parsley "It's completely irresponsible to diagnose somebody with ADHD if they are not receiving adequate sleep." - Dr. Kirk Parsley "In Western Civilization, 85-90% of us are carrying around some kind of sleep debt." - Dr. Kirk Parsley "We have to realize that we can't do everything, and slow down when necessary." - Dr. Kirk Parsley "The first prerequisite to getting proper rest is to value the benefits of sleep." - Dr. Kirk Parsley "To prepare for sleep, we have to decrease our interaction with the environment." - Dr. Kirk Parsley "To improve our sleep hygiene, we have to value, plan, and schedule our sleep." - Dr. Kirk Parsley "To me, health is having the energy, vitality, and ability to do the things I desire." - Dr. Kirk Parsley   Dr. Parsley's New Book: "Sleep To Win" Description: Kirk R. Parsley, M.D. is a former Navy SEAL, turned physician, turned physician for the SEALs, turned health optimization consultant, turned performance enhancement and optimization coach for the most performant humans on the planet. Dr. Parsley describes why sleep is the most underused performance enhancement tool available. He details his personal, clinical, and professional development into one of the world's most respected sleep improvement experts. This book will give you the understanding of how sleep affects all aspects of performance. Whether you are a shift worker, transcontinental pilot, first responder, military, entrepreneur, corporate executive, professional athlete, or a stay at home parent, we ALL have performance goals. This Book describes how, when, where, and how much to sleep--in order to improve your performance in any area of your life. These techniques have helped A-list celebrities, physicians, teachers, professional athletes, and everyone in between. You will learn a step-by-step process to get the most performance and joy out of your life, while simultaneously reducing your risk of death and disease from all causes. Order Dr. Parsley's new book: "Sleep To Win" About Dr. Parsley Kirk Parsley served as an Undersea Medical Officer at Naval Special Warfare Group One from June 2009 to January 2013. While there, he led the development and supervised the group’s first Sports Medicine Rehabilitation center. He is a former SEAL, and received his Medical Degree from Bethesda, Uniformed Services University of Health Sciences (USUHS) in 2004. He interned in Obstetrics and Gynecology at Balboa Naval Hospital San Diego in 2005 and subsequently completed a Navy residency in Hyperbarics and Diving Medicine in 2006. Doctor Parsley has been a member of the American Academy of Sleep Medicine since 2006 and has served as Naval Special Warfare’s expert on Sleep Medicine. In addition, he is certified in hormonal modulation (Age-Management Medicine). After leaving the Navy he went into concierge medicine and consulting. He continues to consult for multiple corporations, and professional athletes/teams. Doctor Parsley lectures worldwide on sleep, wellness, and hormonal optimization and is currently completing a book on sleep and health optimization. His philosophy for wellness is simple; in order to optimize our health and get the most out of our bodies and minds, we must live more closely to the way we evolved as a species. He believes that many diseases and disorders that we accept as “inevitable” in modern society are unnecessary complications of poor sleeping habits, living in a toxic environment, eating foods we were not designed to digest, and allowing stress to overwhelm us. His passion is to help his patients and clients achieve the highest quality of life possible, and realize their health, performance, and longevity goals. Resources Mentioned From Josh & Dr. Kirk Parsley Sleep To Win: Get 10% off your box of Sleep Remedy use code WF10 at checkout Dr. Kirk Parsley: Website Facebook Twitter Instagram Linkedin Dr. Parsley's "Sleep Remedy" supplement Robb Wolf - "Wired To Eat" Dr. Parsley's episode on "The Paleo Solution Podcast" Robb Wolf's Podcast: "The Paleo Solution" Navy Seals NSW Events Jack Lallane Books Jocko Willink's Podcast Start School Later Group DSM-5 William Dement Iris F.lux Oura Ring sleep tracker Ben Greenfield Fitness  Robert M. Sapolsky: "Why Zebras Don't Get Ulcers" Get More Wellness In Your Life Join the WFR Community on facebook Send Josh Trent a personal message Tweet me on Twitter: Send us a fun tweet (or a what's up) Comment on the Facebook page Sign up to get an email alert whenever we release a new episode Support This Podcast Leave a 5 star review on iTunes Share this episode with someone you care about Contact Wellness Force Radio for podcast sponsorship and partnership opportunities Rate & Review Wellness Force ---> REVIEW THE PODCAST Ask A Live Question For The Next Episode ---> Click here to leave a voicemail directly to Josh Trent to be read live on the air.  You May Also Like These Episodes Food Freedom Forever With Melissa Hartwig Nir Eyal: Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Join the Wellness Force Newsletter: www.wellnessforce.com/news Don't miss next week's show: Subscribe and stay updated Did you like this show on Ketosis? Rate and review Wellness Force on iTunes You read all the way to the bottom? That's what I call love! Write to me and let me know what you'd like to have to get more wellness in your life.

If I'm automatically defining my life as "busy," then what does that say about my life? Am I living the life I want to live or am I just filling my time with busy activities that ultimately makes me feel overwhelmed and stressed out? The process to better productivity starts by acknowledging where you're wasting time the most and then figuring out where to go from there. - Jeff Sanders When can too much ambition be a bad thing and how can you set healthy boundaries? In Wellness Force Radio episode 169, keynote speaker, Host of The 5 AM Miracle Podcast, Founder of The Rockin' Productivity Academy, and Author of both The 5 AM Miracle and his latest book, The Free-Time Formula, Jeff Sanders shares how we can get rid of distractions, take advantage of breaks to recharge our batteries, and start living a more productive life. Discover what free-time actually is and why it's so beneficial to get work done and make the most out of each day.  Win A Copy Of The Free-Time Formula The Free-Time Formula by Jeff Sanders comes out on February 28, 2018, but two of our lucky listeners will get to win a copy for free! Visit the Wellness Force Community Facebook Page to enter to win! The Free-Time Formula helps you slow down time and get the important things done. We're all overworked, stressed, and always being asked to do more, and do it better; the days aren't getting any longer, so something has to give—don't let it be your sanity. This book provides a real-world framework for more effective time management that helps you prioritize, focus, clarify, and go. You'll begin with a time audit to assess your current stress, strategies, and output—and the results may shock you. From there, you'll work step-by-step toward a new daily routine that will help you become the focused, efficient achiever you've been trying to be for so long. It's not about cramming more into your precious 24 hours, it's about figuring out what really matters to you, and getting the most important things done first. Every day. Never miss another big deadline, never flake on an important meeting, never be late to an appointment again. It is possible with great planning, and this book is your personal guide. Focused on action, not filler, this book is an excellent resource for those who want to achieve more but do less. With a few simple changes, you'll find the time you've been missing and put it to more productive use. Define and prioritize your personal and professional goals and responsibilities Cut the distractions and clarify your daily objectives Adapt your workplace tools and environment to facilitate actual work Periodically self-assess, course–correct when needed, and plan for the future Rather than rush through another day leaving things un-done and roses un-sniffed, take a beat and a breath and take back your day with The Free-Time Formula. Listen To Episode 169 As Jeff Sanders Uncovers: All about his upcoming book, The Free-Time Formula and how his visit to the emergency room helped inspire it. What you can do to identify whether or not something isn't helping you be productive. Research on Parkinson's Law and the adage that "work expands so as to fill the time available for its completion." Why a 9-5 job might not be ideal for productivity or making your work time valuable. How to slay the distraction dragons in your life. Ambition: how it can backfire and how to set up healthy boundaries around it. How your body will let you know when it's time to slow down. What is free-time? Do you push your free time to the side? Why do you have more free time than you think you do? His view of productivity when it comes to health and wellness. The inspiration for his growth in emotional intelligence. How his wife, Tessa, helps remind him when to take things easy when life gets too much. What you can do to encourage other people to begin living a more productive life with you. Why 90%  of Americans are addicted to caffeine and what Jeff did to stop drinking so much of it. How you can take a break from caffeine and nootropics. The power of taking breaks like sabbaticals to help you recover and reset your body. Strategies for including sabbaticals into your schedule and how to set healthy boundaries. How to take a break on a daily basis - different habits and hobbies to include in your day. What you can do now to start living a more productive life with Jeff's Cut the Nonsense method. Power Quotes From The Show   "You have to achieve balance if you're going to have long-term ambition and productivity. It will not work forever if you just continue to push harder. It has to be an intentional shift in how you operate to make sure you're getting your work down and there is a break built in." - Jeff Sanders "It takes some time to get used to taking a break and not work when you love what you do. You have to have these intentional boundaries in place to make sure that your workplace can still operate when you're not there. That way, you can comfortably use your free time as your moment to replenish your energy and creativity. When someone doesn't take a break, that's when burnouts happen." - Jeff Sanders "There is a corollary between our work and our ability to set these healthy boundaries. This is so important because if we don't set these healthy boundaries and we pressure ourselves to work harder, the body will suffer. That's exactly what happened to me." - Josh Trent "I want to make sure that I'm eating and sleeping well along with working out every single week. I'm doing that because I see how it helps my productivity and improves my results. My work is better when I'm healthier. I have to put my health first to become the better version of myself."  - Jeff Sanders "Everything is a distraction. Every possible thing that we do or could interact with is a distraction from the one thing that we're trying to get done. If you know what the one thing is that you want to get done and identify your priorities, you can set boundaries to make sure you accomplish your task. " - Jeff Sanders Links From Today's Show: Jeff Sanders Facebook Twitter Instagram YouTube LinkedIn The Free-Time Formula by Jeff Sanders The 5 A.M. Miracle Podcast The 5 A.M. Miracle by Jeff Sanders The Rockin' Productivity Academy WFR 052 Dominate Your Day Before Breakfast with Jeff Sanders WFR 115 The Power of Saying No with Jeff Sanders How To Find Happiness, Focus & Productivity No Matter How Busy You Are with Jeff Sanders Michael Hyatt How to Use Parkinson's Law to Your Advantage Caffeine Effects on the Central Nervous System and Behavioral Effects Associated with Caffeine Consumption WFR 012 Living a Healthy Lifestyle In a Modern World with Dan Pardi WFR 088 How to Find the Health You're Looking For with Dan Pardi About Jeff Sanders Jeff Sanders is a Jeff Sanders, author of The Free-Time Formula, The 5 AM Miracle, and founder of The Rockin' Productivity Academy. Jeff is also the host of The 5 AM Miracle Podcast, which has ranked #1 in iTunes in the Self-Help and Business categories, been nominated for 5 Podcast Awards, and exceeded 5 million downloads. He is a plant-based marathon runner and personal development junkie. Every week you can find Jeff writing and speaking at JeffSanders.com. Jeff has a Bachelor of Arts degree in Theatre and Psychology from Truman State University in Kirksville, Missouri. He has been married to his wife, Tessa for seven years. They live in Nashville, Tennessee with their quirky pug, Benny. Get More Wellness In Your Life Join the WFR Community on facebook Send Josh Trent a personal message Tweet me on Twitter: Send us a fun tweet (or a what's up) Comment on the Facebook page Sign up to get an email alert whenever we release a new episode Support This Podcast Leave a 5 star review on iTunes Share this episode with someone you care about Contact Wellness Force Radio for podcast sponsorship and partnership opportunities Rate & Review Wellness Force ---> REVIEW THE PODCAST Ask A Live Question For The Next Episode ---> Click here to leave a voicemail directly to Josh Trent to be read live on the air.  You May Also Like These Episodes Food Freedom Forever With Melissa Hartwig Nir Eyal: Breaking Bad Habits, Technology Addiction, & Emotional Triggers Healthy, Happy & Harder To Kill w/ Steph Gaudreau of Stupid Easy Paleo Beyond Meditation: How To Get A Better Brain With Ariel Garten Living A Healthy Lifestyle In A Modern World With Dan Pardi Creating A Life Worth Living With Michael Strasner Join the Wellness Force Newsletter: www.wellnessforce.com/news Don't miss next week's show: Subscribe and stay updated Did you like this show on Ketosis? Rate and review Wellness Force on iTunes You read all the way to the bottom? That's what I call love! Write to me and let me know what you'd like to have to get more wellness in your life.