In my recent show with Graham Wardle, we talked about finding our why and following what we’ve been called to do. Today, I suggest adopting the same approach to our health and wellness. As a coach who wants to help people live longer, perform better and feel healthier, I believe we need to ask ourselves what we want to achieve from our fitness programs in order to adapt and tailor them to suit our individual needs. Above all, I believe we need to be flexible in our approach to our well-being and always remember that it’s healthy until it’s stressful.Support the show

Today, my guest Graham Wardle talks about mustering up the courage to move out of your comfort zone and create more personal and spiritual growth in your life. Graham has been acting since he was a child, and until recently, he played the part of Ty Borden in the long-running Canadian TV drama series Heartland. However, after years of inner work and self-inquiry, he made the decision to leave the series and pursue a new career as a podcaster and producer. Nowadays, Graham is committed to helping people live more authentically and adventurously, and his “Time Has Come” podcast inspires listeners to cultivate the strength and faith they need to move beyond the fears that hold them back. We discuss meditation, journaling, and self-knowledge, and Graham describes how he found the courage to embrace change and leave the comfort and security of his old life behind.Support the show

Today, I explore the correlation between nasal breathing and maximum aerobic heart rate and set out the criteria I use to define heart rate zones. To keep things simple, I break the zones down into Easy, MAF, Grind, and Max, and I explain what happens when you move out of the aerobic MAF zone into the more intense anaerobic zone. Plus, I advise how to avoid fatigue and declining performance and describe how to build up a strong base of aerobic fitness before adding more high-intensity exercise.Support the show

Support the show

In this solo episode, I dive into the subjects of coffee dependency, essential oils, and breathwork. Plus, I compare our hunter-gatherer ancestors’ physically challenging and communal lifestyles with our modern, isolated, primarily sedentary lives, which make us susceptible to chronic diseases and stress. Finally, as a father and a fitness coach, I express my concerns about how far we’ve deviated from the natural way of doing things and share my thoughts about the over-medicalization of childbirth and the problem of poor childhood nutrition.Support the show

Today's guest is David Weck, the inventor of the BOSU Ball and creator of the Weck Method. David is a physical education specialist who focuses on developing products and training methods that challenge norms, optimize performance, and produce fast-acting results. His principal interest lies in providing training tools that help people move better and experience less pain and more joy in their lives. To kick off our conversation, we talk about how David first came up with the idea for the BOSU Ball before moving on to the coreFIST and coreFAST hand positions he developed to increase physical strength and improve athletic performance. We conclude our chat with a discussion of the benefits of the ProPulse Speed Trainers, which David created to help the body move faster and with more fluidity. Support the show

Thank you for tuning into the Friday show. Today, I talk about running and explain how to increase your mileage without getting injured. Since it’s estimated that 82% of people who take up running get hurt, it makes sense to train appropriately and avoid doing too much, too fast, too soon.In this episode, you’ll hear from me on:My Seven steps for Injury-Free RunningLook after your feet. Roll the arches of your feet with a Runga mobility ball for at least five minutes each day. Space your long runs at least five days apart to give your body a chance to recover between runs.Walk before you run. Make sure you can comfortably walk the distance before you run it. Ideally, I recommend walking 10000 steps per day for 30 days before you start jogging.Remember to nose breathe. Nasal breathing forces you to keep your speed and intensity at a sustainable aerobic pace. Plus, it keeps you in the proper heart rate zone and prevents the build-up of lactic acid. Keep your eyes on the road ahead. To maintain good form and prevent your head from wobbling, keep your chin slightly tucked down and focus your gaze three meters in front of you.Keep your glutes strong. Since the glutes help stabilize the body, strengthen them by practicing Rear Foot Elevated Split Squats, Glute Bridges, and Kettlebell Swings.Strengthen your core. Adopt a daily movement practice, such as power yoga, or do some Side-Planks, Bird-Dogs, and Curl-Ups to keep the body symmetrically strong and stable. Exercises such as Get-Ups, Death by Carries, and One-Arm Kettlebell Carries are also great for building core strength.Support the show

Today, I sit with Sameer Sontakey and Kevin Longoria, the CEO and Chief Science Officer of Biostrap, a pioneering digital health company that provides reliable health tracking using raw waveform data to produce a detailed analysis of health biometrics. Biostrap’s mission is to democratize data by making it more readily available and to improve global health by making it easier to tackle long-standing health epidemics such as diabetes, obesity, chronic pain, and cardiovascular disease.  This show is all about variables, and we take a deep dive into the benefits of regularly monitoring biomarkers, such as sleep volume, heart rate variability, and oxygen saturation. Kevin and Sameer talk about what sets Biostrap apart from its competitors and explain how its technology enables its customers to become more knowledgeable about their health by providing accurate data to help them make informed decisions about their lifestyles. Support the show

Welcome to my new shorter Friday show, where I answer a question about nasal breathing that I received following my recent episode on breathwork with Dan Brulé. The question was from a swimmer who wanted to know how to nose breathe while swimming. And, since it’s rather challenging for a swimmer to avoid mouth breathing, my advice was to concentrate on nasal breathing when they’re not swimming by practicing breathwork drills before and after their swim and taping their mouth at night to promote nose breathing during sleep. I also explain why runners might need cushioned footwear and advise baseball players to avoid exercises such as kipping pull-ups and Olympic deadlifts that would put them at risk of shoulder injuries.Support the show

Dan Brulé is a master of pranayama and a firm believer in the transformative power of the breath. He’s been teaching breathing techniques for over fifty years, and he’s personally trained over 250,000 people, including elite warriors, martial artists, and Olympic athletes. Dan is the author of Just Breathe: Master Breathwork for Success in Life, Love, Business, and Beyond.  His mission is to spread the word about using the breath as a tool to enhance our potential and promote emotional healing using a variety of breathing techniques that were previously only known to a select group of mystics, warriors, and gurus. We chat about how the breath acts as a bridge between the conscious and the unconscious mind, and we discuss how conscious breathing helps open up the heart. Dan also explains how the breath can release deeply stored trauma, help cure depression, and activate our hidden potential.Support the show