Purple Patch Podcast

Click Here for Peak Performance Cheat Sheets! Brad Stulberg has been in the spotlight a lot recently. Last Fall, his book, "Peak Performance," written with co-Author, Steve Magness, captivated the attention of many an endurance athlete. I mean, who wouldn't be captivated with a subtitle like, "Elevate your Game, Avoid Burnout, and Thrive with the New Science of Success?" Most recently, however, this speaker and regular columnist at Outside Magazine, has garnered attention in a much different way. In March, Stulberg, in an article entitled, "When a Stress Expert Battles Mental Illness," opened up about his sudden and terrifying diagnosis with a rare mental illness known as Pure O. Pure O, it turns out, is a form of Obsessive Compulsive Disorder without the physical manifestations of the illness that many know. This display of vulnerability has opened the door to even deeper conversations about performance, success, fulfillment, and happiness. That's where this conversation with Matt Dixon picks up. Yes, they do talk in depth about Stulberg's diagnosis, but rather than having a traditional Q&A about the book, Matt and Brad give their own perspectives on the landscape of improving performance by focusing on just a few keywords that lead to even deeper discussion; words like: balance, excellence, self-awareness, hacking, routine and more. How do these words apply to global performance improvement? And, even more importantly, how are they often misinterpreted? Can you really achieve balance? When do you know if you're balanced? What does it mean to have "excellence" in something? Does it always mean you're the best? How does self-awareness define your passions? What does it mean to be fully self-aware? Can you truly simplify complex situations by hacking them? Are daily routines and rituals good or bad? How do you know if a routine is enhancing or inhibiting your life? This ultimately is a conversation about self-discovery and honesty. Stulberg has provided two FREE GIVEAWAYS in this podcast! The 10 Commandments of Peak Performance - key takeaways from the book The Peak Performance Quote Book - 57 pages of key quotes from the book Click Here for Peak Performance Cheat Sheets! :00-:21 Matt's Weekly Welcome :21-1:50 Episode introduction and cheat sheet giveaway 1:00- 5:20 Word of the Week - Elevate - Elevate your performance by elevating your mindset by helping others 5:20 The Meat and Potatoes: Matt Dixon and Brad Stulberg Brad Stulberg Website Outside article on his diagnosis Peak Performance Book Link Brad Stulberg Twitter Brad Stulberg Facebook Free Cheat Sheets Follow us and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete: Purple Patch Fitness Website Facebook Twitter LinkedIn Instagram Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated. Subscribe to the Purple Patch Podcast: Apple Podcasts Spotify Stitcher Google Play Copyright 2018 All Rights Reserved

This episode wraps up our in-depth discussion of both Nutrition and Fueling. If you missed previous episodes on this important Pillar of Performance, we encourage you to go back and listen to Episodes 11 and 12 on Nutrition and Episode 14 on Hydration. Today, we welcome back Purple Patch Fitness Resident Nutritionist, Kyla Channell, for a deep, granular and specific look at hydration, both in performance and in our daily lives. We all know hydration is important to our vitality and performance, but do we really know why? In this episode, Matt and Kyla discuss: The roles of hydration and electrolytes in training and racing Consequences and signs of dehydration Levels at which dehydration where performance declines Points of confusion around dehydration Why you want to keep your hydration and fueling separate What causes cramps? Do we really know? Rules of thumb for electrolyte intake Fueling ratios for races at different distances Actions to take during a race if you start to feel dehydrated The vital role of water in daily life How much water you should consume daily Drinks you should avoid in your daily life Matt and Kyla give a lot of specific advice, but don't worry about taking notes! We've created a cheat sheet with many of the tips and numbers they share on both nutrition and hydration. Download that free cheat sheet here! Just enter your address and, within a few minutes, you'll receive an email with a link to the content. Also, if you'd like to learn more about your specific needs, consider a comprehensive nutrition consultation with Kyla. She works with athletes all over the world in both daily nutrition as well as race fueling. :00-:21 Matt's Weekly Welcome :21-:58 Episode introduction and cheat sheet 1:00- 4:45 Word of the Week - Adversity. Surely, it will come. Performance is never achieved in a linear fashion. Your reaction, however, is what matters most in your journey and adversity is a growth opportunity. 4:45 The Meat and Potatoes: Hydration specifics with Matt Dixon and Kyla Channell Follow us and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete: Purple Patch Fitness Website Facebook Twitter LinkedIn Instagram Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated. Subscribe to the Purple Patch Podcast: Apple Podcasts Spotify Stitcher Google Play Copyright 2018 All Rights Reserved

In 2000, at the age of 40, Marina Gelman lost her college-aged daughter in a tragic car accident. At the time, Gelman was a new fitness enthusiast and avid runner. Overcome by grief after the accident, however, she holed herself up for almost two years and focused only on work to numb the pain. Unfortunately, during this time, she abandoned her fitness goals, started smoking again after a long hiatus, and put on weight; reaching over 200 pounds. Ironically, it was another tragedy a short time later, the death of her Father from a heart attack, that inspired her to start training again. As it turns out, training non-stop turned out to be a blessing and a curse. Yes, she lost weight and found relief from her stress and heartache, but she was also overtraining…severely. Marina eventually succumbed to the devastating effects of chronic fatigue. Even the simple act of walking up a flight of stairs became unbearable. In 2012, after hearing about Matt Dixon and Purple Patch from her running club, she reached out. At the time, she was 240 pounds, her heaviest. She explained to Matt that she had only two small goals: Recover from her chronic fatigue Run three miles again. That's it. Matt set her sights higher. Not only did he give her hope, but he also gave her a long-term structured plan and a wonderful community of support. Today, Marina Gelman is a Half-Ironman finisher, with her hopes set on finishing a full Ironman in the near future. She has also lost 105 pounds and trains daily, fully recovered from chronic fatigue. This is a story of hope and promise. Adopting an athletic mindset, regardless of where you find yourself, just may be the one spark to save your life. "Losing a child is something unimaginable to go through," says Marina. "Sport, in a way, and running saved me from sadness for the rest of my life." Attention Purple Patch Athletes and Fans: We are so excited to offer our new kits with our brand new logo! Order today as the last day to order is April 6th, 2018. We will NOT be offering another time to order. We worked with NYC designer and triathlete, Cesar Villalba, to bring these super sharp Wattie Ink kits to you. The purple is the Pantone Color of the Year and is deep and rich in person. Don't forget to check out their sizing chart, but sizing is the same as last year. Please let us know if you have any questions Follow us and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete: Purple Patch Fitness Website Facebook Twitter LinkedIn Instagram Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated. Subscribe to the Purple Patch Podcast: Apple Podcasts Spotify Stitcher Google Play Copyright 2018 All Rights Reserved

Matt covers the critical topic of hydration through two lenses. The principles and key actions around hydration in training and racing The role of hydration in your daily life, including recovery from training, tissue health, mental alertness, and energy management In addition to discussing the importance of hydration in these two key areas, Matt then lays out simple habits that you can integrate into your routine. On the topic of Training and Racing, you'll also hear his perspective on: The many roles of fluids and hydration in training, racing, and daily living. It goes well beyond quenching your thirst How hydration aids in the role of maintaining blood volume and why that's critical to performance The point when your performance starts to decline and how to avoid this danger zone Tips and guidelines for hydration strategies in short and long-distance training and racing scenarios Types of fluids to drink and how much during training and racing Additional factors that impact individual hydration needs during training and racing On the topic of Daily Life, Matt outlines: The importance of water in your body's immune system, tissue repair, and cellular health How proper hydration plays a performance-driven role in your work and life with increased mental clarity, better critical thinking, and alertness Tips and guidelines for hydration as a sustainable daily life habit. The goal of this episode is to establish the right lens, the right mindset and outline key concepts setting you up for peak performance in training and daily life. :00-:21 Matt's Weekly Welcome :21- 1:40 Episode Intro 1:55-4:57 Word of the Week - The Journey. You cannot rush physiology and you cannot rush the process. Establish long-term simple habits that are sustainable. Then, you will enjoy the journey. 5:10-26:30 Hydration for Training and Racing 26:35 Hydration for Daily Life There are Two Opportunities to Catch Matt on Facebook Live in the Next Week: Friday, March 30th 11:30 am PST - Discussing the First Pillar of Performance Tuesday, April 3rd 4:00 pm PST - Oceanside 70.3 Course Preview Follow us and learn more about our Coaching Services, Training Camps, Promotions and Matt's Latest Book, Fast Track Triathlete: Purple Patch Fitness Website Facebook Twitter LinkedIn Instagram Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated. Subscribe to the Purple Patch Podcast: Apple Podcasts Spotify Stitcher Google Play Copyright 2018 All Rights Reserved

What happens when two of endurance sports greatest thinkers go toe to toe on all aspects of performance? You get an educating and insightful "Inside the Coaches Studio" episode from Matt Dixon along with author and coach, Steve Magness, co-author of the book, Peak Performance. This conversation definitely raises the collective process of coaching and you'll hear their thoughts and opinions on many topics like the: Role of a Coach Necessary Components Successful Athletes Possess Habits and Traits of Great Performers Tips on Achieving Peak Performance Across Many Disciplines Lessons and Takeaways for Coaches Art of Managing Pain Role of Metrics and Measurement for Coaches and Athletes Athlete Development Skills …and even a discussion on the taboo subject of doping Both agree whole-heartedly that a collaborative coaching mindset and the sharing of ideas "raises the ships on all rising tides." If we don't share, they agree, "Then, we're not going to learn or grow as a profession." Plus, collaboration across all sports in the pursuit of global performance gains is inspiring and motivating. Contest Alert: This week, we're giving away a copy of Peak Performance, written by Steve Magness and Brad Stulberg! Simply email us your single most important habit that helps improve your own performance to info@purplepatchfitness.com. We'll pick a winner in the next week and notify you via email. Steve Magness is a runner, coach, exercise physiologist, and a writer. He holds a M.S. from George Mason University in Exercise Science. Magness is the current cross country coach at the University of Houston and coaches professional runners, including 5 runners who have been top 15 at the World Championships or Olympic games. In addition, he has worked for Nike, and served as a consultant to numerous Olympic runners and triathletes. He recently published the popular book, Peak Performance, with co-Author, Brad Stulberg. :00 -:20 Recorded Welcome :21-1:30 Introduction to Episode 13 1:30-4:55 Word of the Week - Action 5:05 Interview with Steve Magness Follow us and learn more about our Coaching Services, Training Camps and Matt's Latest Book, Fast Track Triathlete: Purple Patch Fitness Website Facebook Twitter LinkedIn Instagram Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated. Subscribe to the Purple Patch Podcast: Apple Podcasts Spotify Stitcher Google Play Copyright 2018 All Rights Reserved

The kitchen doors swing wide open and your burning nutrition and fueling nutrition questions get answered in this episode with Purple Patch resident Endurance Sports Nutritionist, Kyla Channell. A graduate of U.C. Davis, Kyla Channell works with athletes of all levels at both Purple Patch and her own company, Nutritional Revolution. In addition to helping athletes fuel and hydrate properly for their activities, Kyla and Nutritional Revolution work with clients of all ages, activity levels and those wanting to achieve goals of weight loss, energy stabilization, dietary changes due to allergen/sensitivities and overall health and well being working from the inside out. Matt and Kyla dive right into the weeds on what can be a confusing and emotional subject -nutrition and fueling through a performance lens. They dispel some myths about popular diets and talk straight away about what is most vital to an athletic mindset: nailing your recovery, timing those post-workout meals, and consuming whole foods as much as possible. Throughout the episode, they also discuss: The importance (and necessity) of carbohydrates. Yes, you may need more than you think. Misconceptions and confusion around your daily eating habits- what should you be eating every day? Macro ratios and amounts you should aim for each day of carbs, fat, and protein. Basic rules of good global nutrition habits - Hint: breakfast is king! Sugar - the good, the bad and the ugly. It does have its place. Rules of fueling around racing - what numbers should you hit? Serious consequences of under-fueling. Can't seem to lose weight? Why some bodies hold onto fat even during heavy training. A list of must-dos for proper nutrition and fueling. Supplements, weighing food, and tracking calories - when is this important? Plus: Win a FREE Consultation with Kyla Channell! Simply send us your best post-workout snack. Send your submission to carrie.barrett@purplepatchfitness.com and we'll select a winner next week who will receive a free consultation. Kyla and Nutritional Revolution work with athletes around the world. Contact them HERE. :00 -:20 Recorded Welcome :21-1:40 Word of the Week - Resilience 1:40-4:00 Kyla Channell Follow us and learn more about our Coaching Services, Training Camps and Matt's Latest Book, Fast Track Triathlete: Purple Patch Fitness Website Facebook Twitter LinkedIn Instagram Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated. Subscribe to the Purple Patch Podcast: Apple Podcasts Spotify Stitcher Google Play Copyright 2018 All Rights Reserved

Underneath the Purple Patch Pillar of Nutrition, there are two main components: Fueling - This encompasses the calories you consume during a workout and immediately following Nutrition - This includes your daily eating habits outside of training including breakfast, lunch, dinner and snacks. In this episode packed with meaningful and easy-to-implement guidelines, Matt goes into depth on both fueling and nutrition with a case study of a real-life Purple Patch athlete, Mike. Mike is like most age group athletes. He's a busy executive, but dedicated to his training and achieving high-performance in both work and training. He joined Purple Patch to "get to the next level." He trains most mornings and is highly motivated to reach his training goals. The biggest problem? Mike doesn't fuel properly. Matt starts the episode with a discussion on FUELING, the biggest contributor to your success. He answers: Why is fueling during and post-workout so important? What functions does proper fueling serve to my overall performance in work and in sport? What are the common pitfalls and mistakes around fueling? How do I know what to eat? What are parameters and ABCs around proper fueling? What are the causes and dangerous effects of improper fueling? How do I know if I've got the formula right? In the second half of the episode, Matt moves on to the global platform of health: NUTRITION One of your goals, he says, is to not fall for evangelism. "Get it mostly right," he stresses, and don't fall prey to athletic starvation or to gluttony. You can be successful without counting calories. What is the most important meal of the day? What are the main benefits and effects of good nutrition balance? How should I structure my eating throughout the day? What are the warning signs that my nutrition is off? What are the potential dangers of under or over-eating throughout the day? What types of foods are best for me? This episode is the perfect foundation and lead-in to Matt's next episode with the Purple Patch resident Endurance Sports Nutritionist, Kyla Channell. :00-:20 Weekly Introduction :21-1:26 Matt's Introduction to Nutrition and Fueling 1:26- 4:45 The Word of the Week: HABIT 5:00 Matt's discussion of Nutrition and Fueling Follow us and learn more about our Coaching Services, Training Camps and Matt's Latest Book, Fast Track Triathlete: Purple Patch Fitness Website Facebook Twitter LinkedIn Instagram Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated. Subscribe to the Purple Patch Podcast: Apple Podcasts Spotify Stitcher Google Play Copyright 2018 All Rights Reserved

Athletes often think of recovery as a weakness or liability to their training. We see the hours that the competition appears to be logging and feel compelled to match or even beat it. Unfortunately, our barometer of success is often a simple accumulation of training hours without regard to the quality of those hours or what we do in between. If we do give a thought to recovery, it's usually in the form of a rest day or a little foam rolling after a tough session. But, is this true recovery? Are we really allowing our body to adapt to the training stress? In this jam-packed episode full of triathlon history and personal stories, Matt defines recovery and teaches you how to integrate it into your training roadmap. It shouldn't merely be an afterthought, as it often is. You'll Learn: How Matt earned the title of "The Recovery Coach" The story of Ironman Champion, Chris Lieto, and how Matt adapted his training to integrate real recovery during his 2008-2009 season, ultimately leading to a 2nd place Finish at the Ironman World Championships The story of "Becky," a Purple Patch age-group athlete, who, like most of us, balance jobs, family, and other obligations. How did Matt integrate recovery into her schedule? Three Components of Recovery - Sport Specific Recovery, Lifestyle Recovery, Qualitative Recovery Modalities How you can incorporate these three forms of recovery into your plan. Other valuable recovery resources from experts and authors The Word of the Week: Sweat (It's not always a good thing) Recovery is key at any level of competition and it shouldn't be an afterthought in the large scope of your training. Follow us and learn more about our Coaching Services, Training Camps and Matt's Latest Book, Fast Track Triathlete: Purple Patch Fitness Website Facebook Twitter LinkedIn Instagram Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated. Subscribe to the Purple Patch Podcast: Apple Podcasts Spotify Stitcher Google Play Copyright 2018 All Rights Reserved

Ed Baker has most certainly lived an accomplished and fulfilling life. He was captain of his cross country team at Harvard and then went on to Stanford School of Business. While there, he trained and ran in the Olympic Marathon Trials in 2007. Baker's business credentials are also rather impressive, serving as Head of International Growth at Facebook and then VP of Growth and Product at Uber until the Spring of 2017. What more could one person want to accomplish? What could possibly be next for this elite performer? Triathlon, of course! Ed recently joined the Purple Patch team under the personal direction of Matt Dixon and this conversation takes place while Ed was at the recent Purple Patch Pro Camp in Scottsdale. Yes, Dixon threw this triathlon newbie to the professional wolves and they had a feast. They also came away with many insights and lessons for any high-performing individual, and these are the nuggets that Matt and Ed discuss so thoroughly in today's episode, including the: Benefits of maintaining an exercise or training routine even as a busy executive Value of having a coach to help you define goals and realize your full potential Similarities between sport and business - setting small goals and having the ability to check in frequently, embracing baby steps Many parallels between professional athletes and executives, including an insatiable thirst for personal evolution and growth Importance of nailing the basics both in work and life since that makes up 95% of performance success Qualities of successful people - humility, friendliness and a good sense of humor Word of the Week: Residence This is an episode for those who are on a constant quest for learning and self-improvement. The pursuit of success, whether it's in business or sport, is truly all about the journey and putting yourself in situations where you can learn from others; even if those others happen to be professional triathletes! :00-:20 Recorded Intro :20-2:05 Matt's Weekly Welcome 2:05-6:15 Word of the Week: Residence Your rich history of training and experience have taken residence in you, both physically and emotionally. Draw confidence in your training consistency. 6:30 Matt's conversation with Ed Baker Follow us and learn more about our Coaching Services, Training Camps and Matt's Latest Book, Fast Track Triathlete: Purple Patch Fitness Website Facebook Twitter LinkedIn Instagram Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated. Subscribe to the Purple Patch Podcast: Apple Podcasts Spotify Stitcher Google Play Copyright 2018 All Rights Reserved

"Sleep isn't sexy, but it is a performance enhancer, and the wise leverage it to their advantage." - Dr. Chris Winter, MD Dubbed "The Sleep Whisperer" by Arianna Huffington, Dr. Chris Winter, MD, is the medical director of the Charlottesville Neurology and Sleep Medicine in Virginia and also one of the country's leading sleep researchers. When he is not seeing patients in his private clinic, he is often traveling across time zones to work with professional basketball, baseball, and hockey teams on the undeniable bond between sleep and performance. His new book, The Sleep Solution: Why Your Sleep Is Broken and How To Fix It will help you understand your own sleep issues and properly incorporate sleep and napping into your life. Skipping sleep shouldn't be viewed as toughness or a badge of honor, but instead, a performance limiter. In this conversation with Matt Dixon, Dr. Winter explains: The definitions of both good and poor sleep Why should you buy into sleep as performance enhancement The long-term repercussions of poor sleep habits And, How to set up an approach to sleep that works for you If you think quality sleep has no bearing on your performance in life or sport, think again. "Doing Well" and simply "Being Able to Do" are two different things. Both Matt and Dr. Winter want you to do well. In fact, they want you to be great and an optimized life includes quality sleep. We're giving away a free copy of Dr. Winter's book The Sleep Solution: Why Your Sleep is Broken and How to Fix It (along with a copy of Matt's Fast Track Triathlete) Here's How to Win: Send us an Email: info@purplepatchfitness.com (Subject Line: Sleepy) and in 50 words or less, give us your #1 tip for quality sleep :00-:20 Recorded Intro :20-1:30 Matt's Weekly Welcome 1:30-4:35 Word of the Week: Meditation (It's not just for the hippie trippy folks anymore) 4:40 Matt's conversation with Dr. Chris Winter, MD Follow us and learn more about our Coaching Services, Training Camps and Matt's Latest Book, Fast Track Triathlete: Purple Patch Fitness Website Facebook Twitter LinkedIn Instagram Thanks for taking a listen and, if you like what you hear, please subscribe, share, rate and review. Your feedback is appreciated. Subscribe to the Purple Patch Podcast: Apple Podcasts Spotify Stitcher Google Play Copyright 2018 All Rights Reserved