Beyond Athletic with Ryan Jay Owens

Reid's speaking today & tomorrow March 15/16th at the 1st #Athleteblab co-hosted by Fit Across Cultures & Beyond Athletic Register (free) here: http://bit.ly/athleteblab Hurry! Ten topics over 2 days from Health-Finance-Going Pro-Retiring-Etc! 2. See his live/recorded sessions on Mobility: http://bit.ly/1nMT0WN & OFF-SEASON Training http://bit.ly/blabOFFSEASON2016 On today’s show, we will be discussing mobility and flexibility as an athlete. We will touch on areas we might be doing wrong, topics and techniques we may not have thought of, and things that we can be doing without any professional guidance. Reid provides numerous hands-on take-aways that we can put into action NOW to help our training and preparation to become the best athlete we can be. Finally, we will delve into the mind and how focus and mindfulness play a large role in ensuring an effective and productive fitness routine. Full Show Notes: http://beyondathletic.com/39 BIOGRAPHY Former Canadian National Beach Volleyball Team (6’/183cm), Captain for University Volleyball Team Canada Games Gold Medalist & 4th Place Finish at U18 World Championships Honours Degree in Kinesiology and Health Sciences, CPT, Certified Strength and Conditioning Coach Owns and operates his personal training business LEAVE A REVIEW & Subscribe to #BeyondAthletic in iTunes so other can find us too! Share this with one person you think could benefit the most…

#38 Pivot When Things Aren't Working with Kalli Youngstrom Athlete Case Study: Canada, Former Wrestler, Degree in Psychology and Marketing, Current Figure Competitor, KY Fitness and Nutrition Consulting June 16, 2015 BACKGROUND On today’s show we will be talking with a very strong woman from a small town in Canada. She will share with us her journey from being a wrestler in her younger years, earning two bachelor degrees to being a Figure Competitor, as well as, a fitness coach. She tells us a bit about how somewhere along the way, marketing wasn’t everything she thought it’d be so she pivoted a decided to go another route to start her own business. BIO Born, Kalli Youngstrom, from Saskatchewan, Canada on February 14, 1991 Grew up wrestling from the 4th grade up until her senior year of highschool, mostly with the boys as there weren’t many girls competing. Received a B.A. in Psychology as well as Marketing A fitness coach, KY Fitness and Nutrition Consulting... Goal was to be an Olympic wrestler, unfortunately her career was cut short as she suffered multiple concussions during competitions She began figure competitions in 2013; achieved first place in her first show; second place the next year at Nationals Sponsored by Perfect Nutrition PERSONAL QUOTE: “You Can't Climb The Ladder Of Success With Your Hands In Your Pockets” - Arnold Schwarzenegger MOST INFLUENTIAL PEOPLE IN HER LIFE: My Parents for holding me to the highest standard of work ethic and drive & my high school wrestling coach, Russ Fersch, taught me the work ethic that fuels me today and my boyfriend who introduced me to bodybuilding and pushes me daily Key Discussion Points: When was a time you struggled and what did you take away from it? When was your lightbulb moment? How did you start building your business? What is one of your proudest moment so far? What are you most excited about these days? Key Lessons: Have the ability to change gears and focus new energy on new things When one door closes, another will always open When something is not working you’ve got to pivot Once an athlete, always an athlete Its important to build your own dream/vision You can’t be limited by what you think you don’t have It IS possible to be an independent bodybuilding competitor “A lot of people think you can’t excel in this sport without a coach but I never have used a coach and I’ve just been really independent and I want to know everything there is to know about my physique.” -KY @ 23:52 It is important to educate ourselves when we want to know something Kalli and Fitness Typical Day… Contest Prep: Double Days; Wake up, straight to the gym for a fasted cardio session, home, breakfast, working from home, back to the gym for a weight session Cardio… Fasted Cardio: Without eating anything prior; steady state, heart rate at 70%, stairmaster, stepmill Weight Sessions... Hit up heavy weight then give the muscle time to recover; heavy squats, deadlifts, pull-ups; All body exhausting showing your strength KALLI’S TIP JAR & MORE See http://beyondathletic.com/38

#37 How To Perform At Your Peak Potential with Ben GREENFIELD Expert Game Plan Session: New York Times Bestselling Author, Top 100 Most influential People in Healthy and Fitness, Ex-Body Builder, Ironman Triathlete June 3, 2015 BACKGROUND Today we will discuss health vs performance, the misconceptions of pre and post workout fueling, as well as the benefits of thermoregulation. You will learn how you can change your surroundings to optimize your recovery and help perform better on a day to day basis, travel tips, warrior breathing, ways to OPTIMIZE your breathing, and things to do during the day that optimize your body’s potential to adapt to training. BIO Born, Ben GREENFIELD Currently living in Spokane, Washington with wife and twin sons Ex body builder; Ironman Triathlete, Spartan Racer, Coach, speaker Author of the New York times bestselling book Beyond Training: Mastering Endurance, Health, and Life Voted NSCA’s Personal Trainer of the year in 2008; Top 100 most influential people in health and fitness LEAVE A REVIEW & Subscribe to #BeyondAthletic in iTunes so other can find us too! Share this with one person you think could benefit the most… PERSONAL QUOTE: “Every little win counts.” -BG Key Discussion Points: Why did you title your book “Beyond training”? What are the top 5 mistakes you see athletes making? What is the importance of pre and post workout fueling? How should athletes prepare for days with weight trainings, conditioning, and practice all in one day, with less than an 8 hour window? What can you tell us about cold/hot thermogenesis? What is the significance of “Warrior Breathing” and “Breath Hold Walks”? Key Lessons: Its not hard figure out how to get stronger, its how do you optimize your ability to doing so the best and healthy way “What gets left on the table is how to incorporate things in your life that are going to optimize hormones that are going to enhance your deep sleep, that are going to speed up your recovery, get rid of annoying issues like bloating and gas and gut problems that plague a lot of athletes.” BG @ 3:47 Its not only about looking good on the outside; but its most important to FEEL good(healthy) on the inside Think more about your long term health and career and not just about the acute performance Most athletes neglect the areas of strength, power, balance, mobility, and speed. It isn’t always needed to massively prioritize your pre and post workout meals You can stay fueled without relying on energy bars, powders, and other processed sources “The trick is to be able to keep the body fueled without necessarily relying on franken fuels to do so.” BG @ 16:25 Its important to go out of your way to find convenient fuel sources that are more natural “Chia seeds are fantastic; you mix them in water, they give you a slow bleed of amino acids along with fatty acids, and you can add some REAL honey to that..some sea salt..put it in water..or coconut water..you’ve got a little more natural rehydration beverage.” BG @ 17:26 Cold exposure can be beneficial for stress resilience “If you train yourself every single morning to hop in the shower and put it on the cold setting, take a deep breath and just let yourself flow, let your mind block any type of pain or discomfort, there’s a huge bonus there in terms of stress resilience.” BG @ 22:43 Heat has similar benefits to cold “..trains your body how to shovel blood very efficiently around your body.” BG @ 23:22 Warrior Breathing can be done with meditation “50 sharp and deep inhales...and each of those sharp and deep inhales is followed by a short and shallow exhale.” BG @ 16:19 Breath Hold Walks can increase your overall breath hold times MORE TIPS FROM BEN @ http://beyondathletic.com/37 Definition of an Athlete? "..having the ultimate combination of performance, fat loss, recovery, digestion, brain, sleep, and hormone optimization...once you’ve got to that point..then you’re performing like the human machine has the potential to perform." -Ben Greenfield LEAVE A REVIEW FOR THIS EPISODE ON: ITUNES -OR- OUR SITE.. THANKS!

#36 A 2x Olympian & FSN/NBC Broadcaster Dumb Enough Not To Quit with Kevin BARNETT Athlete Case Study: Former Member of the Men’s USA National Volleyball Team, 2x Olympian & Professional Broadcaster April 13, 2015 KEVIN BARNETT | 2X OLYMPIAN & BROADCASTER | BEYONDATHLETIC.COM Hello, World! BACKGROUND On today’s episode, we will be talking with one of my so called mentors, even though he may not have been aware of that, many things he did in the sport of volleyball, I shadowed and mimicked throughout my career to get better and create my own game. I’ve also always been inspired by the person he is and his character has encouraged me to be someone who speaks up. Today we will discuss the importance of having the will to show up no matter what and to keep going at it, and we need to give the best we have in that moment, and although we may not always be 100%, we need to give 100% of whatever we have on that day. BIO Born, Kevin Rees BARNETT, from Lockport, Illinois on May 14, 1974. Resided in Southern California in 2006 with wife and twin sons There were no volleyball teams at the schools until his junior year of high school, Kevin didn’t join the squad until senior year Took one year off of school and just trained for volleyball and worked at the Cheesecake Factory Played at Pierce Junior College for two years, transferred and played two years at Pepperdine University Played on the USA National Team for 9 years after making the team in 1997; 2x MVP for USA, USA National Team Athlete of the year Kevin is a two-time United States Olympian turned professional broadcaster; specializing in ball and motorsports, Kevin has covered a variety of broadcast roles since 2006. Over the past three years his primary focus has been Play by Play and Studio Host. This type of work includes: Volleyball / Basketball / Football and Racing. He can be seen regularly on NBC / PAC 12 Network / Fox Sports West / ESPNU and elsewhere throughout the television universe. LEAVE A REVIEW & Subscribe to #BeyondAthletic in iTunes so other can find us too! Share this with one person you think could benefit the most… Hello, World! PERSONAL QUOTE: “Get busy livin' or get busy dyin” Red (Shawshank Redemption) MOST INFLUENTIAL PERSON IN HIS LIFE: KEN STANLEY; JUNIOR COLLEGE COACH, GOOD MAN AND GREAT COACH MARV DUNPHY; CONTRIBUTED TO MAKING ME INTO A BETTER PERSON Key Discussion Points: When was one of your biggest struggles and what did you learn from it? How did you bounce back from being on the bench and injuries? When was your lightbulb moment? When was one of your proudest moments in life so far? What was your plan to be successful in life, other than just your sport? Key Lessons: The key is to just keep showing up no matter what and never giving up “ I’m just dumb enough not quit...there’s no genius to doing what we do, its just a willingness to show up every week no matter what happens.” KB @ 17:03 Its important to learn how to deal with structures of a team, and be in the good graces of your coaches “They knew I would show up every single day in practice, and would give everything I had that day..it didn’t matter what had happened before, it didn’t matter what happened after, it didn’t matter how practice went..if practice started poorly for me its not like I’d quit..” KB @ 17:48 Give the best that you have at that moment and over time you will acquire skills Its important to pay attention to others and learn from them There can be great satisfaction with the team effort even after a tough loss “..disappointed that we hadn’t won but very satisfied and very happy with the whole experience..I was satisfied with the play of the team and the way we had performed and fought and done our best.” KB @ 25:22 The key is to just keep showing up no matter what and never giving up Strive to finish satisfied with what you’ve done Don’t put EVERYTHING into getting the medal, embrace the actual experience of competing at the highest level The big things you want won’t happen unless you put all of your eggs in that one basket “...‘don’t put all your eggs in one basket’....well you better or you’re not gonna make it….you’re not gonna get in a National Team gym, you’re not gonna get in a professional league, you’re not gonna get yourself on a roster..its just not gonna happen unless you’re all in.” KB @ 30:50 Don’t be discouraged by failures “You can’t let failing at something then discourage you from trying something else.” KB @ 37:16 Hello, World! KEVIN’S TIP JAR What’s the best advice you’ve ever received? “You gotta be early to be on time.” -Ken Stanley What personal habit do you believe contributed most to your success? Blind Stupidity What is the one thing you would like to improve about yourself? I would to not get so aggravated with stuff so quickly One resource you use to improve yourself as a person? People around you that tell you the truth and don’t be afraid of it Knowing everything you know now with the same resources you had starting out and the new ones you have now (Beyond Athletic Podcasts, ESS, etc.), if you had a do-over what would you have done differently to reach success? Following someone that you respect that you think is doing right that you view is successful and forge a relationship with them. A book or learning resource you love to use? Sacred Hoops by Phil Jackson What is a tool/habit you love to use to stay healthy? Going to the gym 4-5 days a week. Riding Motocross A useful tool or tip for eating on the go -OR- for traveling in general? Isagenix/Try and avoid eating in airports. / Always treat yourself to a good meal on the road. It's already no fun to be traveling a long distance. Good food makes it more enjoyable. What's a cause or thing/action you like to do to add value to other peoples lives that you either know or don't know at all? My kids! That's where my time goes. INFO Business/Work: Broadcaster for the Pac-12 Networks and FOX Sports TheNetLive Podcast/Show Host Past/Current Teams: Pierce College Men’s Volleyball Pepperdine Men’s Volleyball USA Men’s National Volleyball Team Follow Kevin Facebook | Website | Twitter Pieces of Wisdom “You’ve gotta be comfortable with yourself and know that you’ve done right by yourself.” -KB “Don’t say you want it and not be willing to put out the effort to get the thing and then be disappointed when you didn’t get it.” -KB Definition of Being An Athlete? "..its just another person, its like famous people, the more you meet famous people ..you realize they’re just people too and when it comes to the role model aspect of things..you gotta pick the right role model, not just the one who’s the glossiest" -KB LEAVE A REVIEW FOR THIS EPISODE ON: ITUNES -OR- OUR SITE WE WILL GET YOUR REVIEW TO THE ATHLETE! @BEYONDATHLETIC

#35 A Top 16 Freestyler In The World Gives Back with Nikola "DJOTA" MILOSEVIC Show Notes Soon @ http://beyondathletic.com/35

#34 Why Women Aren't "Smaller Men" & How Both Maximize Performance with Dr. Stacy SIMS Expert Game Plan Session: Triathlete, Graduate of Stanford School of Medicine; PhD from University of Otago New Zealand; Innovative Exercise Physiologist-Nutrition Scientist of Thermoregulation, Hydration, and Performance Nutrition March 8, 2015 BACKGROUND On today’s podcast you will receive tons of information regarding hydration, thermoregulation, and what it means to hydrate properly for different sexes as it is not the same for both. Dr. Sims has studied all over the globe and has been an athlete in multiple sports. Her knowledge will help your overall health and performance as an athlete. BIO Born, Stacy Teresa Sims on July 24, 1973. Ran track in high school, competed on the crew team for Purdue University; was an ultra runner, triathlete. She retired as a pro elite roadbike racer when she was pregnant with her 2 year old daughter, Jera She graduated from Stanford’s School of Medicine and also received her PhD from the University of Otago in New Zealand She is an Innovative Exercise Physiologist-Nutrition Scientist of Thermoregulation, Hydration, and Performance Nutrition; The key researcher officer and co-founder of Osmo Nutrition, who has products designed to address different needs for both sexes; consults for elite individual athletes; has worked with Lance Armstrong. LEAVE A REVIEW & Subscribe to #BeyondAthletic in iTunes so other can find us too! Share this with one person you think could benefit the most… PERSONAL BELIEF: “Women are not small men.” “taking a broad view of the world and having a lot of tolerance and patience and making myself grow in whatever environment I’m in” Key Discussion Points: How did you get into your field of work/research? What has you most excited these days? Why can’t both sexes hydrate the same way? What hydration sources out there being pushed commercially actually cause dehydration? When are the best times to hydrate? Is there a wrong time? How does dehydration play into injuries? How should athletes hydrate properly while traveling by plane? What eating habits should athletes have on 2-3 hour practice days? Key Lessons: If you start with good habits, you will further your career down the road Most sports drinks are designed to replace carbohydrates first, and then provide some fluid second “A standard sports drink has between 6-8% carbohydrate solution..when you look at that was a chemical..physiological standpoint...that concentration of carbohydrates are too concentrated to flow into the body easily.” SS @ 13:03 You can remove stress by watching what you are eating and drinking Optimal hydration will better your overall performance There is NO pure water in the body; plain water isn’t the main solution for hydration “If you are just drinking plain water, you’re not really maximizing what your body recognizes as the solution..so just a little bit of sodium in plain water..that will allow the body to pull that fluid in.” SS @ 18:28 Hydrate throughout the day with MORE than just water “...its eating watery fruits and veggies, its drinking mineral water that has the sodium in it or its making you own sports drink with 500 ml of water (16oz), dash of salt and a little bit of maple syrup (tsp.)..you’ll get some glucose..sodium, and then you’re going to get your fluid and its going to be absorbed.” SS @ 18:48 When dehydrated, you are prone to tissue tears, cramping, ACL injuries,etc. Compression tights during travel help with getting up and walking around as much as you can to prevent swelling in the ankles Have your products to make your protein drinks WITH you on your flights “12-13 hour flight...having two protein base drinks on the flight...the protein helps with the hydration aspect and the amino acids counteract some of the jet lag.” SS @ 24:37 You want to maximize the food before you have practice “..at least 90 minutes before you start and you can top up with snack..a 150 calorie snack, about 30 minutes before you start training, so you’re going to be well fueled.” SS @ 26:56 Stay hydrated all the way through practice with “functional hydration drinks” (glucose, sodium, potassium) HYDRATE and FUEL for whatever you are doing STACY’S TIP JAR What is your recommended breakfast for an athlete? Having a good balance of carbohydrates and protein -Not eating animal products (vegan): quinoa w/berries, nuts, seeds; sprouted bread w/almond butter -Eats animal products: Oatmeal w/almond milk, yogurt, nuts, berries; egg whites/yolk scrambles and veggies over toast; avocados, smoked fish, omega 3’s, flax seed oil, coconut oil, other nut oils Your travel buddy: Ipod Your recipe for a healthy life: Being Happy Favorite Healthy Habit: Sleep and training; “Without good sleep, you can’t train well.” The first 3 healthy food items that make you smile Coffee, blueberries, and raspberries What is a book that you would give away as a gift? Becoming a Supple Leopard and Ready to Run, both by Kelly Starrett The Alchemist by Paulo Coelho The Importance of Thermoregulation The way your body deals with stress after exercise or extreme conditions is through thermoregulation; through changing constriction of vessels, through sweating, respiration; without thermoregulation there is no human. INFO Business/Work: Osmo Nutrition - Co Founder, Chief Research Officer Recommended Guest: Selene Yeager; Freelance athletic journalist Hannah Grant; professional chef for Tinkoff Saxo professional cycling team/ wellness-foodie consultant to corporations and athletes, cookbook author Recommended Books: Becoming a Supple Leopard by Kelly Starrett Ready to Run by Kelly Starrett The Alchemist by Paulo Coelho Mentioned: Osmo Nutrition thermoregulation Lance Armstrong glucose sodium potassium Stanford’s School of Medicine PhD University of Otago in New Zealand protein amino acids Purdue University Follow Expert on: Facebook | Twitter | Website Definition of Being an Athlete? "A combination of mind, body, and spirit. There is not one without the other. You can’t be a complete athlete if you aren’t mentally strong and also aware of what you’re doing and how your body fits in space and time..physically, you can’t be an athlete without all the training components and nutrition components..and spiritually, without that inner drive and the awareness of how you give and take from others..you can’t really be a complete person or a complete athlete. " -Dr. Stacy Sims LEAVE A 5 STAR REVIEW FOR THIS EPISODE ON: ITUNES -OR- OUR SITE WE WILL GET YOUR REVIEW TO THE ATHLETE! @BEYONDATHLETIC

#33 World Champion At Age 23 What Now? with Trofym ANDERSON Full Show Notes & Links @ http://beyondathletic.com/33 Athlete Case Study: Rower for George Washington; 3 High school National Championships; Winner of 2 Canadian Henleys; 2014 World Champion at coxed four; Under 23 senior Developmental Team for Canada March 12, 2015 Music Credit: Ruze - Plan B - "She Said" (16 Bit Remix) BACKGROUND On today’s show, Trofym will tell us about his journey from where we was as a young kid, to how he got to where he is now. He will share his experiences as an “obese” young boy who was pushed to the limit at an early age and became an elite rower and received multiple scholarship offers from the United States. He explains WHY he decided to compete and receive and education in the US instead of staying home in Canada. We will get many lessons from today’s episode as Trofym expresses the importance of Never giving up and always making sure you are “10x better.” BIO Born, Trofym Anderson, from Ontario, Canada. Trofym grew up as an only child. Started rowing in the 9th grade; eventually transferred schools and rowed for the best high school in Canada, E.L Crossley High School; has won a total of 3 high school Championships; has won 2 Canadian Henleys; was 7th in the men’s 8 at the 2010 Junior World Championships. Received Scholarship offers from the University of California, British Columbia, and George Washington, which is where he attended and received his bachelor's degree in Business Finished 5th in the men's coxed four at the 2013 Under 23 World Championships; Won the 2014 World Championship at coxed four He is now preparing to get a shot at the next Olympics with the Canadian Under 23 Senior Development Team Currently working on masters degree in Sports Management; has done research at the last 2 Olympics; desires of working with the International Olympic Committee in Switzerland LEAVE A REVIEW & Subscribe to #BeyondAthletic in iTunes so other can find us too! Share this with one person you think could benefit the most… PERSONAL QUOTE: “You always gotta make sure you are 10x better than the next guy.” -John Ruscitti; HS Coach Key Mentors in his life: John Ruscitti; pushed him through and helped him overcome the adversity of being an undersized rower Uncle Harry; Trofym was obese at an early age and his uncle got him up early in the mornings at 5am and pushed him to the limit Key Discussion Points: When was one of your biggest struggles? When was your lightbulb moment? When was your proudest moment in life so far? Why did you choose to go to a US college over a Canadian College? Key Lessons: You can change if you want to, its all about taking that first step “My biggest lesson was just never giving up no matter what.” TA @ 16:12 Nothing ever comes easy, you have to work hard always We don’t always know our talents or what we are good at until we branch out and try different things Sometimes we need to stop what we are doing, look at our situation and ask ourselves what we are willing to do to get what we truly want “It was that day that I said...‘I gotta stop what I’m doing. I gotta revamp everything, I gotta look at my training..I gotta get a strict week program..I needed to get serious with my training..it all started there.” TA @ 24:19 Once we make the decision to make a positive change, we should never look back If you’re serious about whatever you’re doing, demand more of yourself, put a plan together, and associate yourself with the best Winning at the highest level comes with struggle and obstacles along the way “It’s not because we won, but its because during the 9 years to get there, there were just so many obstacles and so many miserable days.” TA @ 27:15 Having a champion like mindset means you know you can always push to be better When choosing a school for your sport, it's important to think about what you truly want out of it “In trying to choose where I wanted to go… ‘ do I want to go to a massive, already established team, and maybe be the guy that helps continue to make the team as good as it is..or do I want to come to a smaller team at George Washington..take them from the absolute bottom, to now finishing 14th in the country last year.” TA @ 36:51 If we stay in our comfort zone, we will stay where we are; you have to get a little uncomfortable in order to improve TROFYM’S TIP JAR What is the best advice you have ever received? Nothing is impossible One thing you like to do when you come to a new arena to compete? Walk around really slow and look at everything, become comfortable with the area Sleep & Morning ritual: In bed by 9 or 10pm, wake up at 5am, stare out the window..check my phone, 2 shots of espresso; 20 minutes to get ready, bike to practice, 20 minutes of core stretching; row for 90min-2hours; get home and have breakfast. “Maximize your day by starting early.” -TA One way you’d like to improve yourself as a person? Reading more and further educate myself One tip on how to live a little bit healthier? Planning; writing down a weekly plan on Sundays Knowing everything you know now and having all the resources now available (ESS, Beyond Athletic Podcasts, Mentors), if you had a do over, what would you do differently? I would have started rowing the single earlier; challenged myself as it was something that I always avoided INFO Past/Current Teams: Current: George Washington University Men’s Rowing; also Under 23 Men’s Canadian Team Past: Canadian Junior National Rowing Team Mentioned: Ontario, Canada Canada E.L Crossley High School Canadian Henleys 2010 Junior World Championships. University of California British Columbia George Washington 2013 Under 23 World Championships 2014 World Championship Olympics Under 23 Senior Development Team Sports Management International Olympic Committee in Switzerland John Ruscitti George Washington University Men’s Rowing Under 23 Men’s Canadian Team Canadian Junior National Rowing Team Resources: Tim Ferriss; Speed Reading Audible.com Follow Trofym Here: Twitter Parting Pieces of Wisdom "10x better, that’s the way you gotta approach everything, this goes for any sport...even if you’re in a sport that doesn’t require as much cardio or is more technique based..always being able to improve...always FINDING and area you can improve on" -Trofym Anderson {LEAVE A 5 STAR REVIEW FOR THIS EPISODE ON: ITUNES -OR- OUR SITE WE WILL GET YOUR REVIEW TO THE ATHLETE! @BEYONDATHLETIC}

#33 The Keys To Sleep & Eat Smarter with Shawn STEVENSON Full Show Notes & Links @ http://beyondathletic.com/33 Expert GamePlan Session: Background in Biology and Kinesiology, #1 Podcast “The Model Health Show” Co-host, #8 Best Selling Author of Sleep Smarter March 3, 2015 Music Credit: Ruze - Plan B - "She Said" (16 Bit Remix) BACKGROUND Todays show is mainly on how important our nutrition is and how it can be injury proof for our bodies. We will talk about some of the day to day things that people say that are far off from the truth and we’ll dig deep into the sciences and the research behind the many myths in the world regarding health. You’ll receive a ton of knowledge to apply right now in your life to be a healthier human being. Shawn also explains a little bit of his experiences as a young athlete with significant injuries and how they have lead him to the research he does today and why he shares such information. BIO Born, Shawn Stevenson. Best selling author of Sleep Smarter Creator of “The Model Show”; #1 in Health and Fitness Podcasts on iTunes Has a background in biology and kinesiology; founder of “Advanced Integrative Health Alliance,” a successful company providing wellness services for both individuals and organizations worldwide; A dynamic keynote speaker who has spoken for TEDx, universities, and numerous organizations. LEAVE A REVIEW & Subscribe to #BeyondAthletic in iTunes so other can find us too! Share this with one person you think could benefit the most… PERSONAL QUOTE: “The most important decision that you make as a human being is whether or not you live in a friendly or hostile environment.” -Albert Einstein Key Discussion Points: Why did you come into this particular field of research? What has you most excited these days? How can we prevent injury via nutrition aka REAL food? What is your knowledge on what inflammation comes from? How do we optimize our recovery after tough training, competitions, jobs, and other stressors in life? What knowledge can you share about the importance of sleep? What is one of mistake that most of us make during that day that ruins high quality sleep? Key Lessons: When it comes to significant injuries, it's important to get a second and third opinion? The REAL root of “decision” means to cut away any possibility except accomplishing that thing “When you make a REAL decision about something, there’s not an option for failure anymore.” SS @ 13:26 You can learn just about any aspect of life by listening to podcasts, for FREE You are what you eat, drink, and breath “You are what you assimilate” SS @ 23:20 Our bodies require the raw materials they need in order to rebuild us. “If you’re wanting to maintain a high quality bone density so you’re not breaking a bone, you need to provide your body with the raw materials it needs to actually create bone.” SS @ 23:30 We want to give our body real things it can recognize, not just supplements The #1 source to getting magnesium in your system is leafy green vegetables Spirulina can increase our production of stem cells in our bodies Stem cells become anything you need them to become “If you need to generate some meniscus..acl..muscle tissue from a pulled muscle from your hamstring..stem cells become everything that your body needs.” SS @ 30:20 Around 60% of all health conditions are related to inflammation (ie. heart disease, strokes, heart attacks) Anti inflammatory medications can actually stop the healing process The number of hours of sleep you get isn’t what is most important “Its not about the hours of sleep you get..it’s about the amount of time that you could get your body, brain, entire physiology into the deeper most anabolic stage of sleep.” Working the late night shift is a carcinogen, a cancer causing agent The body is evolved to be up during the day and asleep at night “Sleep in a pitch black room, get black out curtains, get the light out of your room...don’t play the TV while you’re sleeping...that step is going to help you and to stay in a deeper and more rejuvenative sleep.” SS @ 42:34 We need to be exposed to natural sunlight to help us sleep better at night Hello, World! SHAWN’S TIP JAR The best balanced breakfast… If maintaining blood sugar: keep it a low carb breakfast, (60% healthy fats, 30% protein, 20% carbs), ie. pasteurized sausages, half of an avocado, sauteed green, spoon of almond butter or coconut oil The best thing you travel with.. Ipod, His superfood kit: medicinal mushrooms, spirulina What book would you give away as a gift? Becoming a Supple Leopard by Kelly Starrett; also Ready to Run The Hormone Cure by Sara Gottfried GUEST INFO Business/Work Advanced Integrative Health Alliance: Founder The Model Health Show: Co-Host Follow Shawn Here: Website | Instagram | Twitter | Facebook Books Mentioned: Sleep Smarter by Shawn Stevenson Becoming a Supple Leopard by Kelly Starrett; also Ready to Run The Hormone Cure by Sara Gottfried Recommended Items: How Chocolate Can Save the World The Model Health Show/Podcast Noni Plant Turmeric Shawn’s DEFINITION OF BEING AN ATHLETE? "Being ready at anytime; ready to play, ready to perform always training for life!" -Shawn Stevenson COMMENT FOR THIS EPISODE ON: ITUNES -OR- OUR SITE -OR- @BEYONDATHLETIC

Gabriela Koeva, a 6'2" middle blocker for the Bulgarian national team and a mentor for young athletes, shares her journey from basketball to volleyball. She discusses the importance of silencing the ego, especially while being a bench player, and how mentors shaped her professional path. Gabi offers insights on handling in-game mistakes and maintaining a positive mindset through challenges. She highlights balancing her studies with a pro sports career and emphasizes giving back to the community through mentorship.

#30 Why Wait Until You're Injured? Most Are 100% Preventable! with Dr. Kelly STARRETT EXPERT GAMEPLAN SESSION: (USA) FORMER US CANOE TEAM MEMBER, CO-OWNER OF SAN FRANCISCO CROSSFIT & MOBILITYWOD.COM FEBRUARY 20, 2015 Dr. Kelly Starrett of MobilityWOD.com & San Francisco Crossfit Hello, World! BACKGROUND A few years back during one of my volleyball seasons, I started to have these random knee issues and I had no idea what actions I needed to take. I came across Dr. Starrett and his “mobility stuff”online and I didn’t know what any of it was. As I continued to research, I found so many things from him that has helped me throughout my career over the years, so I guarantee to all of you who are listening, you will be able to take many lessons away from today’s episode. We will get into all of the basic things athletes, or anyone in general, need to have or do on a day to day basis when it comes to maintaining a high fitness level and staying healthy. He talks about the importance of having a ball sport in your repertoire as a kid as well as being involved in a sliding sport (ie: surf, skate, ski). Today you will learn why Dr. Starrett says that “the first wealth is health.” BIO Born, Kelly Starrett, currently living in San Francisco, California. Married to Juliet Starrett, together they have two children Kelly is former USA Canoe Team Member, the Co-Owner of San Francisco Crossfit along with his wife. Also the Co-owner of MobilityWOD, a resource for learning how to fix old and prevent new injuries with instructional video. A New York Times and Wall Street Journal’s Best selling author including, Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing and Optimizing Athletic Performance. New book is Ready To Run: Unlocking Your Potential to Run Healthy He trains top athletes as well as Olympians around the world LEAVE A REVIEW & Subscribe to #BeyondAthletic in iTunes so other can find us too! Share this with one person you think could benefit the most… Hello, World! Key Discussion Points: As far as training and conditioning in youth teams, what are things that can be done to make sure the athletes are being taught the correct technique, as it is often overlooked? Why is MCE the new recovery for injuries? Key Lessons: As an athlete, there is no OFF button; athletes have a tendency to push through knowing something is wrong, coaches need to pay for attention When conditioning properly, we can get leading indicators, signals of possible injuries that may come in the future KS @ 21:38 “How do we know we have a problem? Pain, swelling, numbness and tingling, loss of forced production..that gets our attention, but those are lagging indicators. What we get from better conditioning is a set of leading indicators.” Conditioning is where you reinforce the fundamental positions of particular sport Technique in training is key KS @ 22:44 “The best technique actually mimics the physiology of the human.” Ready positions is ready position and its the same in all sports Training isn’t always about strength, but more so efficiency Icing doesn’t necessarily cure an injury KS @ 41:03 “There is not a single piece of research that shows icing helps an injury We reduce swelling by elevation, compression, and squeezing the inflamed/swollen area Anything you put a brace on is eventually going to become weaker Hello, World! INFO Charity/Organizations They Add Value to: Standupkids.org Business/Work: San Francisco CrossFit, MobilityWOD.com, Official Trainer for ReebokONE, instructor on CreativeLive.com’s educational website Past/Current Teams: Past; USA Canoe Team Recommended Guest: Stacy Sims ;) Books Mentioned: Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing and Optimizing Athletic Performance by Kelly Starrett Ready To Run: Unlocking Your Potential to Run Healthy by Kelly Starrett Follow Dr. Starrett Facebook | Website Definition of an Athlete? "Who picks up a new skill the fastest...can be coached and apply the set of skills over and over, understands that they have to perform basic maintenance." -Dr. Kelly Starrett LEAVE A REVIEW FOR THIS EPISODE ON: ITUNES -OR- OUR SITE WE WILL GET YOUR REVIEW TO THE GUEST @BEYONDATHLETIC