The Michael Caz Podcast

I'm joined today by Dr. Andy Galpin, author and professor at the Center for Sport Performance at CSU Fullerton. He's here to discuss his new book Unplugged: Evolve From Technology to Upgrade Your Fitness, Performance & Consciousness. We explore how to overcome reliance on technology, including wearables and apps on your phone. We talk about what flow state is, and how to get into it, as well as the physiological response of getting into nature. Whether you're someone who wants to perform at an elite level, just wants to do better in the gym, or you are looking for ways to live a happier, more present life, you'll find your answers in this podcast. Enjoy the show! Brute Hotline: (801) 449-0503 Want a chance to get featured in a future episode? Call in and leave us a voicemail with some questions regarding training, nutrition, mindset, etc. Topics of discussion: [:42] How Andy decided to write about unplugging from technology. [4:06] There is no such thing as optimization — focus on this instead. [11:06] Technology is most effective when you calibrate it to your body. [16:00] Flow state and the things that are keeping you from getting in the zone. [19:32] Controlling the variables that influence the effectiveness of your workout. [28:10] The ideal approach to injury for non-competing athletes. [33:01] Do you own a Fitbit? Listen to this. [41:00] How taking videos of your workouts is getting in the way of reaching your goals. [50:04] The physiological benefits of getting into nature. [54:24] Why you still need to play, even at the gym. Links: Unplugged: Evolve From Technology to Upgrade Your Fitness, Performance & Consciousness, by Dr. Andy Galpin Barbell Shrugged Podcast on Unplugged Flow Genome Project The Obstacle is The Way: The Timeless Art of Turning Trials Into Triumph, by Ryan Holiday Stealing Fire: How Silicon Valley, the Navy SEALS and Maverick Scientists Are Revolutionizing the Way We Live and Work, by Steven Kotler The Body of Knowledge Podcast AndyGalpin.com @drandygalpin on Instagram Reviews: If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support. Follow us on Instagram @brute.strength.

Today's guest is Michaela North — head women's coach at Brute Body for Women, a mother of three (with another one on the way), and a member of the 2017 Affiliate Cup Championship team the Wasatch Brutes. On this show, we talk about how Michaela is able to do everything she does while raising her family. She tells the story of narrowly missing the Crossfit Games in 2016 by one spot, and shares all about her experiences training and competing with the Wasatch Brutes. My respect for Michaela only increased after hearing her perspective on some of the challenges that she's overcome in her life, and I know you'll be inspired by it too. Enjoy the show! Brute Hotline: (801) 449-0503 Want a chance to get featured in a future episode? Call in and leave us a voicemail with some questions regarding training, nutrition, mindset, etc. Topics of discussion: [:52] Introducing the head coach of Brute Body for Women Michaela North. [5:36] Balancing training with raising a family starts with having a passion for both. [12:41] Why work-life separation is more effective than work-life balance. [14:41] Physical preparation for and recovery from childbirth, especially for your abs. [24:00] How first-time moms can stay fit and safe during pregnancy and postpartum. [27:10] Battling for the 5th place spot in the 2016 Crossfit Games. [38:33] Moving forward after failing — how to plan for success and manage your mindset better. [43:00] Michaela's decision to form a team after not qualifying as an individual. [54:41] Why confidence and intimidation start with a champion's mentality. [1:00:21] The source of Michaela's courage to share her issues, vulnerabilities, and weaknesses with the world. [1:07:38] Lessons learned from coaching — about others and about herself. Links: @hungryfitness on Instagram BirthFit Reviews: If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support. Follow us on Instagram @brute.strength.

This week's guest is Emily Duncan. Emily is an NPC certified bodybuilder, certified sports nutritionist, a kinesiology student, a bodybuilding.com athlete, and also just a "normal human being." In our conversation, we go into depth about body image issues and what that means for her in a sport that judges solely on subjective measures. We also talk about the balance of living a happy and fulfilled life while trying to achieve great things. Emily is super insightful and one of the most thought-provoking guests I've had on the show yet. Enjoy the show! Brute Hotline: (801) 449-0503 Want a chance to get featured in a future episode? Call in and leave us a voicemail with some questions regarding training, nutrition, mindset, etc. Topics of discussion: [:42] Introducing Emily Duncan, her sport, and the dreams that started her career. [6:18] The "girly" approach to heavy weightlifting and strength training. [11:04] The fun side of training that makes it easier to reach your goals. [12:44] Which is most important — diet, consistency, or program? [16:35] All about Emily's relationship with her body. [21:40] Lessons learned from battling body image. [26:18] Coping with placing your athletic identity in bodybuilding. [32:17] How being in the spotlight has affected Emily. [38:28] Emily's role model, who happens to be her best friend, and what she teaches. [42:35] The mental state that brings the most value to Emily's game. [47:08] Developing greater discipline can start at any age. [53:02] How Emily has successfully built a personal brand around fitness. Links: Emily Duncan @em_dunc on Instagram @em_dunc on Twitter Em Dunc on Youtube EmBody Radio Reviews: If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support. Follow us on Instagram @brute.strength.

This week I'm joined by Tony Blauer, founder and owner of Blauer Tactical and The Spear System. You may also know him from CrossFit Defense. He's got nearly 40 years of experience teaching people self-defense and how to overcome fear. We're talking specifically today about fear — what it is, how to get over it, and even how you can use fear to propel you forward in life. Tony shares several stories about the times and ways that he has overcome fear in his own life, and he's got proven ideas for ways you can face your fears in your training and your competitions. Enjoy the show! Brute Hotline: (801) 449-0503 Want a chance to get featured in a future episode? Call in and leave us a voicemail with some questions regarding training, nutrition, mindset, etc. Topics of discussion: [:46] From Crossfit Defense coach to developing the KNOW Fear seminar. [9:05] What does being super-charged by fear look like? [15:33] The KNOW Fear Seminar offers a framework for moving through life, starting with will and indignation. [18:54] What do you visualize when you're feeling intimidated or fearful? [21:10] Why you need to externalize your fear in order to overcome it. [25:05] Using stress inoculation training to replicate events so your body can perform at peak performance. [31:07] The process of traveling through the fear loop. [39:36] Gaining the self-awareness that is required to face fear and overcome it. [47:07] Feel like the first step is always the hardest? Start here. [54:36] How fear can guide you toward the things that matter most. [1:04:05] How Tony has walked through fear in his life — and what he's learned from it. Links: The Spear System Crossfit SPEAR CrossFit Defense KNOW Fear Seminar @tonyblauer on Instagram Tony Blauer on Facebook Reviews: If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support. Follow us on Instagram @brute.strength.

This week's guest Jessica Lucero — the best 58-kilo lifter in American history and the new head coach of Brute Oly. Jessica was my guest here on Episode 37, where we talked about rituals, imagery, and self-discovery. Today she's back to discuss her experience at the Olympic trials last year, where she had the single best performance of her life and barely missed qualifying for the Olympics. We also talk about how she's gearing up for the next four years before she gets another shot at the Olympics. You'll love hearing her experience from a behind-the-scenes perspective as well as her insights into what it takes to make it to the Olympics in such a competitive sport. Enjoy the show! Brute Hotline: (801) 449-0503 Want a chance to get featured in a future episode? Call in and leave us a voicemail with some questions regarding training, nutrition, mindset, etc. Topics of discussion: [:50] Emotions and experiences leading up to Jessica's record-breaking performance at the Olympic trials. [8:07] The motivation that came with hitting American records. [10:31] Detailing the moments leading up to the meet. [15:38] Jessica's performance on the competition floor. [19:19] Thoughts on missing out on the Olympic team despite breaking national records. [21:47] How staying present with training could have made the difference. [24:52] Setting goals and looking ahead to the 2020 Olympics. [26:23] Oregon or California? The easy choice allowed Jessica to continue training with her coach. [34:20] Looking into the quad — how to maintain motivation in training for four years. [37:16] You don't have to feel ready, you just have to work. [40:37] A look at record-breaking performances at the 2017 National Championships. [43:42] Lessons learned from coaching at Brute Oly. [47:20] Surprises and mindset changes that have come with coaching. [53:08] Why you can't afford to compare yourself to any other athlete. Links: Instagram: @jessicalucero9 Twitter: @jessicalucero97 Facebook: Jessica Lucero Brute Oly Brute Strength Podcast "Episode 37 — Rituals, Imagery, Self-discovery and more with Jessica Lucero" Reviews: If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support. Follow us on Instagram @brute.strength.

I'm back this week with my man Justin Su'a. Justin was a guest here on episode 42, where we talked about the body's ability to achieve what the brain believes. I'm thrilled to be back with him today to talk about some of the mental aspects of training and performance that we're both super passionate about. We dive into the why behind self-awareness, vulnerability, and mindfulness, and some questions you can ask yourself in order to improve your performance. We talk about why coaches need to ask the right questions and then get out of the way, how to teach your brain to step back so your body can do what it's trained to do, and why your actions reveal how badly you really want to up your game. Justin drops atom bombs of knowledge all over the place on this episode, and I know you're going to gain some serious insights from our conversation, too. Enjoy the show! Brute Hotline: (801) 449-0503 Want a chance to get featured in a future episode? Call in and leave us a voicemail with some questions regarding training, nutrition, mindset, etc. Topics of discussion: [:44] How Justin practices what he preaches. [3:35] Looking into the Johari Window. [5:02] Should athletes be vulnerable? [9:15] Adapting a growth mindset proves you can change. [11:13] Why athletes need to seek feedback. [14:50] Learning how to fail and how to change. [18:05] Conversation starters for shared discovery. [26:40] How mindfulness brings self-discovery. [33:44] Don't take counsel from your emotions. [35:57] Practicing positive self-talk starts with awareness. [41:23] Four questions to ask yourself. [46:20] How elite athletes are just like you. [49:31] Performance improvement starts here. [52:50] The mindset shift that will up your game. [59:01] What's changed in Justin's mind over the last year. Links: @justinsua "Episode 42: The Body Achieves What The Mind Believes with Justin Su'a" The Johari Window Mindset: The New Psychology of Success, by Carol S. Dweck Turning Pro: Tap Your Inner Power and Create Your Life's Work, by Stephen Pressfield Reviews: If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support. Follow us on Instagram @brute.strength.

This week's guest is Jason Leydon, owner of Crossfit in Milford, CT. Jason is one of the most successful Crossfit coaches of all time — coaching over two dozen games athletes, including teams, individuals, and masters. We dive into specific ways to improve your mindset, how you should approach the off-season, and how you can get the most out of off-season competitions. He offers specific tips for improving self-talk and staying focused all year round and I think you'll come away from our conversation with more than one excellent idea on how you can up your training and your game. Enjoy the show! Brute Hotline: (801) 449-0503 Want a chance to get featured in a future episode? Call in and leave us a voicemail with some questions regarding training, nutrition, mindset, etc. Topics of discussion: [:34] The view from Power Monkey Camp [2:00] Productivity starts with disciplined scheduling and saying "No." [7:00] Coaching elite athletes means offering guidance and having deep conversations. [11:52] Focus on what is in your control to see quicker improvement. [13:24] Jason's tips for greater mindset control [15:46] Why is meditation so crucial for athletes? [20:00] "The most contagious thing in the world isn't a positive action — it's a negative thought." [24:00] What athletes need to be doing — and avoiding — in the off-season [28:00] How you can tell if you're overtrained [33:30] Avoid doing this as you're preparing for the opens. [37:48] Treat competitions as opportunities to learn. [42:40] Unique challenges and insights from coaching master athletes [45:30] The perfect training program is the one you actually follow. [47:06] What this coach has learned from his athletes. [48:47] Jason is a better person because he's learned to let go of control. [49:27] Fill-in-the-blanks about BBQ and man-crushes [52:00] Connecting with Jason Links: Jason Leydon Power Monkey Fitness InSideOut Coaching: How Sports Can Transform Lives, by Joe Ehrmann and Gregory Jordan Self Coaching 101: Use Your Mind — Don't Let It Use You, by Brooke Castillo Reviews: If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support. Follow us on Instagram @brute.strength.

My guests today are Mitch and Garrett Holeve. Garrett is a 27-year-old mixed martial arts fighter who was born with Down Syndrome. In this show, we tell his story of overcoming challenges and following his passion. Throughout the show you'll hear him use the "D" word — he doesn't use the term Down Syndrome because he doesn't let it define him. He has transformed his life into much more, and I hope you find this conversation as inspiring as I did. Enjoy the show! Brute Hotline: (801) 449-0503 Want a chance to get featured in a future episode? Call in and leave us a voicemail with some questions regarding training, nutrition, mindset, etc. Topics of discussion: [:33] Growing up just Garrett [4:17] Bringing MMA into the picture [8:21] Developing the passion for jiu-jitsu [9:33] Finding himself through fighting [12:50] Why anyone could fall in love with martial arts [16:27] Garrett's favorite part of the gym [18:23] The mental hours that go into training [20:38] Garrett's proudest fighting moments [26:40] Mitch's journey as parent and coach [29:20] Why Garrett's story needs to be told [33:45] Find your passion and take risks to follow it. Links: Garrett's Fight Garrett's Fight on Facebook Reviews: If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support. Follow us on Instagram @brute.strength.

With my wife Adee Cazayoux (@adeecazayoux) of Working Against Gravity. The show's that I have done with Adee have been some of my most popular show's and nutrition has been one of the most popular topics, so I will be doing monthly shows with Adee. She has helped so many people transform their lives by dialing in their nutrition. Adee says that the good program you follow is better than the perfect program you don't. Consistency is really the key. Today we will be talking about 10 of the biggest things people can do to be more consistent in their diet. Brute Hotline: (801) 449-0503 Want a chance to get featured in a future episode? Call in and leave us a voicemail with some questions regarding training, nutrition, mindset, etc. Topics of discussion: [01:53] How consistency always leads to progress [03:35] The first confidence-building consistency may not be your ultimate goal [04:35] How making the bed every morning starts the day with integrity [05:07] #1 Use any type of tracking app or food journal [07:14] #2 Eating vegetables or protein in every meal one or the other [09:34] #3 Tracking only one of the macronutrients [10:07] #4 Eating high starch carbohydrates only pre and post workout [11:22] #5 Only have one treat a day make this non-negotiable [13:20] #6 Another option is to only have treats on workout days [13:58] #7 Have a predetermined lunch ready for the day [16:08] #8 Practice saying no when unexpected food is offered to you [19:30] #9 Drink more water throughout the day [20:52] #10 Be consistent by being accountable to somebody [21:36] Having conversations about fitness and nutrition [24:41] Registration is now open at Working Against Gravity Links: MyFitnessPal My Macros+ Holly MangoldWorking Against Gravity Working Against Gravity on Facebook Instagram @WorkingAgainstGravity Books: The Champion's MindReviews If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support. Follow us on Instagram @brute.strength

On one of my favorite episodes of the Brute Strength Podcast to date, I'm joined by Mark England, the owner of Procabulary. Mark is on a mission to rewire the way people speak — outwardly as well as inwardly. We go into depth about what he calls conflict language, negations, and soft talk, how to identify those and how to translate them into more positive and effective communication, whether it be to someone else or to yourself. I had some huge aha moments during our conversation and I know you will too. Enjoy the show! Brute Hotline: (801) 449-0503 Want a chance to get featured in a future episode? Call in and leave us a voicemail with some questions regarding training, nutrition, mindset, etc. Topics of discussion: [2:49] Why does language matter? [9:22] Your influence over your identity [14:32] Damaging effects of conflict language [20:14] The powerlessness that comes with negative self-talk [27:05] Have a better conversation with yourself about yourself [28:50] The stories you tell yourself compromise your performance [34:08] Using "because" to increase emotional confidence and endurance [43:55] Turn your language inward to keep control [47:40] My aha moment [50:07] How to identify and eliminate negative self-talk [54:18] Mark's highest yielding exercises [57:17] The daily habit that keeps Mark in control Links: Procabulary Procabulary Courses — use promo code NEXTLEVEL for $100 off any course Reviews: If you LOVE this podcast please click HERE to leave me a review. It energizes me to keep doing these as well as pushes us higher in the rankings. Thank you all for the support. Follow us on Instagram @brute.strength.